Breathing exercises recommended for weight loss are often called exercises for the lazy. Indeed, only 15 minutes without heavy physical activity and grueling workouts - and kilograms slowly but surely begin to leave.

There are different complexes and systems, but more often than others, body flex is used for weight loss (body - “body”, flex - “pull up”). The second name of the technique is "Breathe and lose weight." It was invented by Greer Childers (USA), being at that time an ordinary housewife. She showed by her own example how effective this complex is: she herself lost 40 kg in just 3 months, reducing size 52 to 42! Now she is 60, but she looks amazing even at this age.

Essence

Everyone is very interested in how bodyflex works on the body. For those who have never worked out, it seems simply unrealistic to lose weight due to just the correct functioning of the lungs. In fact, everything is scientifically explainable.

The secret of the system is in deep diaphragmatic breathing, which is accompanied by simple static exercises. The muscular septum between the thoracic and abdominal cavity. That is what needs to be used. This allows you to involve the lower sections of the lungs, which most often stagnate during shallow breathing. This is the only way to create ideal conditions for the functioning of the cardiovascular system.

If the blood flow, thanks to diaphragmatic breathing, has no obstacles, it will begin to nourish the tissues with oxygen in sufficient volume, which is the main fat burner. At the same time, the muscles receive the necessary tone - accordingly, the body, even as a result of losing weight, will remain elastic and embossed.

The results of regular bodyflex exercises:

• strengthening and tightening of muscles;
• volume reduction;
• restoration of the original appearance of the skin: elimination of sagging and wrinkles;
• improvement of lymph flow, which frees the body from toxins and toxins;
• normalization of the work of the heart and blood vessels;
• enrichment of tissues with oxygen - the most powerful antioxidant;
• study of the abdominal press, which turns out to be very effective for losing weight on the abdomen and sides.

The number of calories burned, thanks to proper breathing, increases several times. For example: you can lose a maximum of 350 kcal per hour, and bodyflex takes at least 3,500 kcal in the same period of time.

As practice shows, this system is especially effective for women after 40 years. At this age, the metabolic process slows down significantly, and very often even physical activity and diets do not help to reduce weight.

Contraindications

Considering the fact that breathing exercises bodyflex promotes an intensive flow of oxygen to the tissues, at first even an absolutely healthy person may feel slight dizziness after exercise. In the presence of certain diseases, under the influence of this factor, the condition may worsen. Therefore, it is so important to observe contraindications for such a weight loss system.

These are:

• pregnancy;
• myopia, glaucoma;
• bronchial asthma;
• kidney pathology;
• fever;
• recent surgery;
• exacerbation of any chronic disease;
• tumors (even benign);
• bad feeling;
• increased pressure (intracranial and ocular including);
• problems with the spine: hernias, implants, operations, osteochondrosis, injuries;
• heart failure, hypertension, bleeding, thrombophlebitis, arrhythmia;
• enlarged thyroid gland, other endocrine disorders.

If contraindications are not observed, gymnastics can provoke not only dizziness, but also nosebleeds, exacerbation of existing diseases and all kinds of complications. In order to prevent such a development of events, it is necessary to initially consult with a specialist (trainer or doctor).

To master bodyflex breathing, the best and surest option would be to sign up with a professional trainer. He will pick up individual program classes, put correct technique, will track results and point out errors. As practice shows, such a system is most effective for weight loss.

If on individual trainer there is no money or there is no opportunity to visit the gym, it is possible to achieve weight loss with the help of bodyflex and at home. Watch the tutorial videos and follow the suggested instructions.

Basic Rules:

1. Morning exercises are considered the most effective.
2. If the lesson is held during the day, you must not eat 2 hours before and after it.
3. Breathing exercises do not require either diet or intensive training as auxiliary methods of losing weight.
4. Despite this, proper nutrition and physical activity are welcome and will accelerate the achievement of the desired results.
5. If, as a result of regular exercises for a month, the effect of losing weight has not become noticeable, this may indicate errors in the technique. It is recommended to take at least a one-time consultation with a trainer, or by watching video tutorials - to work on the mistakes.
6. Decided to do body flex? You will have to quit smoking, otherwise the lungs will not be able to cope with the load and the process of losing weight will not start.
7. The correct technique involves diaphragmatic breathing, which means that the abdominal muscles are as relaxed as possible, the posture is exceptionally straight, inhaling through the nose, exhaling slowly through a small gap in the lips.
8. Exercises should be performed in a well-ventilated room, where the temperature should not exceed +22 °C.

Stages

Bodyflex consists of 5 stages, each of which must be completed in order to learn how to breathe correctly. And only then it will be possible to start performing a set of exercises. The main advice for beginners is to master the starting position (IP), on which all gymnastics is built. It is it that contributes to the maximum supply of oxygen to tissues.

• Initial position

Spread your legs shoulder width apart. Lean on them with your palms at a level of 2 cm above your knees. The head is straight, the gaze is forward, the chin is parallel to the floor.

• I stage

Fold your lips into a tube, slowly and smoothly (not jerkily) exhale through your mouth as much air as possible. When you feel your lungs as empty as possible, close your lips.

• II stage

This stage is often referred to as the "pump". Through the nose, sharply and noisily inhale air into all the lungs so that they are filled to capacity. Fantasy will allow you to correctly complete this stage. Imagine that you were in a musty room for a very long time, where you were sorely lacking oxygen. And then, finally, you went outside, where the fresh, heady air made your lungs turn around and breathe as much as possible (but not with a full chest, as you are used to, but with a full diaphragm). Try to keep this flow in yourself by tightly closing your mouth and slightly raising your head.

• Stage III

And now you need to sharply push all this air flow through your mouth. To do this, you need to compress the diaphragm and abdominal muscles, make a whistling sound like "pah!" and exhale. You need to feel how the air powerfully escapes from the lungs, and not from the throat or lips. This is one of the most difficult stages, over which you have to work hard. Sometimes you need to clear your throat to get a characteristic sound from the very depths of the lungs.

• IV stage

After you empty your lungs, you need to close your mouth and hold your breath for as long as possible. Do not let a single molecule of air into the body. To do this, you need to tilt your head, pull in and raise the stomach as deep as possible under the ribs. If at this moment you put your hand on your stomach, you can feel how hollow it is and how a vacuum forms inside. If the muscles of the press are weakened, it is recommended to tilt the head as close to the chest as possible.

This position must be fixed. Without inhaling, count to 10 (this is ideal). Beginners can limit themselves to a score of 4-5. In this case, you need to count as slowly as possible.

• Stage V

Completing the bodyflex breathing exercises, you need to completely relax and take a calm and at the same time deep breath, and then a very smooth, measured exhalation.

Without these steps it is impossible to put correct breathing for weight loss. This is the basis of bodyflex, on the basis of which all exercises of this gymnastics are performed. You need to start learning from them.

A set of exercises

For fast and effective weight loss, basic complex bodyflex exercises should be performed daily. It is advisable not to swap them and do them in the specified sequence. The first 3 start with IP.

We are working on losing weight.

Collect lips in a circle. Open your eyes as wide as possible. Lower the circle of lips down, tighten your cheeks and nose. Stick your tongue out to the limit. Count to 8. Perform 5 repetitions.

• Ugly grimace

We are working on the second chin and flabbiness of the neck.

Stand up straight, take the lower teeth behind the upper ones, stretch your lips (as with a kiss), also stretch your neck, strain it as much as possible. Raise your head as if you are going to kiss the ceiling. Repeat 5 times.

• Lateral stretch

Exercise for the waist and sides.

Take the right leg to the side, stand on the toe. Place your left hand at the elbow bent knee. Shift your body weight onto your knee. Raise your right hand above your head. Run three times on each side.

• leg pull

We work on the most problematic areas of the body: buttocks, back of the thigh.

Get down on the floor, on your hands and knees. Get on your elbows. Stretch the right leg back, pull the toe over without bending the leg. The weight should go to the elbows and arms. Look - strictly on the floor. Only after this is the basic bodyflex IP performed.

Raise the right leg laid back as high as possible, pull the toe towards you. Squeeze and tighten your buttocks. Count to 10. Lower your leg down. Do three times for each leg.

• Seiko

Working on outside hips.

Stand on outstretched arms and knees, take the straightened right leg to the side at an angle of 90 ° C. Accept the base IP.

Raise the outstretched leg to the level of the thigh, pull it to the head. Keep the leg straight, pull the toe over. Fix for 10 sec. Inhale, relax. Do three times on each leg.

• Diamond

We strengthen the muscles of the hands, tighten the chest.

Feet - shoulder width apart, closed hands - in front of you. Elbows should not hang. Hands touch each other with fingers, not palms. Slightly round the back. Accept the base IP.

Rest with all your strength with your fingers against each other. Tighten them up. Hold for 10 seconds, inhale, relax. Repeat 3 times.

• Boat

Stretch the inner thighs.

Sit on the floor, open your legs in different directions to the maximum width. Do not take your heels off the floor, pull your socks towards you. Place your straightened hands in the palm of your hand on the floor behind you. Accept baseline.

Put your hands in front of you, bend at the waist. Slowly move your hands forward, leaning as low as possible. Hold at the end point until 10 counts. Take a breath. Repeat 3 times.

• Pretzel

We tighten the outer surface of the hips, reduce the waist.

Sit on the floor, cross your legs at the knees. Move your left hand behind your back and lean on your palm, take your left knee with your right hand. Accept the base IP.

Shift all weight to left hand. Pull the left knee up with the right hand, and bend the torso at the waist to the left, look back. Hold up to 10 sec. Make an exhale. Run three times for each leg.

• Tendon stretch

We are working on the back of the thigh.

Lie on the floor on your back. Raise straightened legs up, pull socks over you, feet should be flat. Hands reach for the legs, take hold of the calves. Do not take your head off the floor. Accept IP.

Slowly pull your legs to your head with your hands, press your ass tightly to the floor. Hold at the end point until 10 counts. Take a breath, relax. Repeat 3 times.

• Abdominal Press

We are working on losing weight.

Lie on your back, straighten your legs, bend your knees, press your feet firmly to the floor. Raise your hands up above your head without lifting it off the floor. Accept IP.

Tear off your shoulders and shoulder blades from the floor, stretch your arms to the ceiling. Tilt your head back. After reaching the maximum point that you can reach, linger for 10 seconds. Slowly lower yourself to the floor. Run 3 times.

• Scissors

We work with lower muscles belly.

Lie on your back, stretch and close your legs. Put your palms under your buttocks. Do not raise your head and lower back. Take the original basic position.

Raise your legs off the floor. Make wide swings to the sides so that they overlap, cross-wise. Socks - from yourself. Do 10 times. Exhale, relax. Do 3 sets.

• Cat

We are working on the back, hips and abdomen.

Rest your palms and knees on the floor. Straighten your arms, keep your back straight. Do not lower your head, look straight ahead. Accept IP.

Tilt your head, arch your back, raise it as high as possible. Hold up to 10 sec. Exhale, relax. Repeat 3 times.

There is only one conclusion. You can safely use the bodyflex respiratory gymnastics complex for weight loss. A huge plus of this technique is that, in addition to correcting weight and figure, it heals the body, increasing endurance (due to training the lungs) and is a preventive measure for the development various diseases. Having mastered this system, you can once and for all forget not only about extra pounds but also about feeling unwell.

What do we know about what Bodyflex breathing exercises are? There are many ways to lose weight and this is one of them. It is based on a certain diaphragmatic breathing and special exercises. This ensures improved ventilation of the lungs. If you follow all the recommendations, then in short time it is quite possible to remove unnecessary body fat on the hips and waist. Let's figure out how simple gymnastics allows you to achieve excellent results without complex physical exertion and exhausting hunger strikes.

What is bodyflex breathing exercises?

Bodyflex is a breathing exercise based on aerobic breathing in combination with exercises that put a load on certain muscle groups. In such movements, the main work is provided by the movement of oxygen.

This technique was invented and developed by Greer Childers, a mother of many children from America. Breathing exercises for weight loss bodyflex includes special breathing with the stomach.

The technique works like this: a breath is taken and the breath is held. At the same time, carbon dioxide accumulates in the cells. This process speeds up metabolism and improves well-being. Interestingly, during normal breathing, the lungs are only half filled with air.

At the beginning of training, it is necessary to stimulate metabolic processes, which will improve the metabolism in the body. After activating the metabolism, you can start working on problem areas.

To start exercising, you need to wait about three hours after eating.

Advice! To get the desired result, you need to devote no more than 20 minutes of effective exercises per day. An important condition is regularity, gymnastics is performed every day. You will notice the first positive changes after a few weeks of constant training.

The nuances of breathing techniques

How bodyflex breathing exercises are done, you can look at the video. Before proceeding to the complex, it is important to learn the basic rules of breathing.

This technique includes the following steps:

1. To get rid of the air in the lungs, you need to exhale through your mouth.
2. Inhalation is done through the nose. It must be sharp and fast. In this case, the lungs should be filled to capacity. Correct movement can be determined by a noisy breath.
3. The lips are compressed and then opened, and a strong exhalation is made. This tenses the abdominal muscles. When you exhale, you should hear the sound "pah". It does not affect the throat and lips.
4. Then the abdomen is drawn in and at the same time the breath is held. The stomach must be drawn in very strongly.
5. Inhalation is performed along with the relaxation of the press. Air passes into the lungs with a sound like a sob.

Advice! Remember that the exercises are carried out at the stage of holding the breath, when the stomach is drawn in.

Advantages of bodyflex

The essence of this technique is the development of proper breathing. Aerobic type of breathing promotes the burning of body fat. In this case, the effect is enhanced when performing special exercises. Isometric exercises cause tension in one muscle group, while isotonic exercises cause tension in different ones. There are also stretching movements that make the muscles more elastic.

So, let's look at the main benefits of bodyflex:

• Improves metabolic processes in the body.
• The functioning of the circulatory system is stimulated.
• The abdominal muscles become stronger.
• The body is enriched with an additional volume of oxygen.
• The layer of fat between the organs is removed.
• Over time, you can get rid of cellulite.
• All internal organs are actively massaged.
• The tone of the intestine increases, which allows to reduce its size.
• The intestines are actively released from toxins, and constipation disappears.

Advice! With regular training, tissue swelling will first disappear, and then fat deposits are replaced by muscles.

Bodyflex gymnastics contains active exercises. They can be done in the morning or in the evening, but only on an empty stomach.

So let's get started. Try these moves:

• The facial exercise is called the lion. With its help, it is possible to tighten the outlines of the face. The legs should be placed shoulder-width apart, and it is important to tilt the body forward, and place the hands slightly above the knees. A breathing exercise is done and the stomach is drawn in. Roll your eyes up and stick out your tongue.
• With the help of lateral stretching, you can work on problem areas. In this case, three turns are made in each direction. The starting position is the same as in the first case. The elbow of the left hand falls to the left knee. That's where the weight comes in. The right leg should be taken to the side, and the right arm extended over the head away.
• Elbows and knees should be placed on the floor. While holding your breath, you need to raise your leg as high as possible. It should be fixed at the top point for 8 seconds.
• Exercise diamond lets you clean excess fat from hands. To do it, you need to put your feet shoulder-width apart, and join your hands in a circle. When pulling in the abdomen, you need to strongly rest your fingers and count to 10.
• Effective exercise for the inner thighs. You need to sit on the floor and lean your hands behind you. In this case, the legs must be spread very widely. Socks need to be pulled towards you and away from you.

• Helps to lose weight exercise for the press. In the supine position, you need to bend your knees, and stretch your arms forward. In this case, the head does not come off the floor. Then the main exercise is done, arms and shoulders rise up. It is necessary to fix the body in this position. This exercise must be done at least three times.
• A simple scissors exercise will help to achieve excellent results. You need to lie on your back, and straighten your legs. With tension in the abdomen, it is necessary to raise your legs and swing your legs on a count of 10.

Advice! To use bodyflex, it is not necessary to change the diet. But you need to remember that taking birth control can reduce the effect of exercise. Also, in the absence of regularity, the weight may return.

Rules for good results

The following tips will help you achieve the desired result:

1. Regular exercise is required.
2. Loads should be regular.
3. Right choice exercises.
4. All muscle groups are involved.

Bodyflex is not boring, you can do it all the time. This technique will allow you to always stay slim.

Advice! The original technique rationally combines useful breathing exercises and stretching.

Greer Childers technique

Bodyflex breathing exercises were first developed by Greer Childers. She wrote a book on the subject and released a special video course. According to reviews, such exercises can reduce body volume and make the stomach flat.

This set of exercises is suitable not only for women, but also for men. Greer has been teaching his program for over 15 years. Many argue that, in addition to losing weight, this technique allows you to quit smoking.

It turns out that the lack of oxygen reduces immunity, and also causes indigestion and contributes to early aging. During gymnastics, oxygenated blood reaches the working muscles. In this case, fat cells are burned.

During exercise, you need to hold your breath, as it is in the blood that carbon dioxide accumulates. Arteries acquire the ability to fully absorb oxygen.

Advice! In addition to bodyflex, such gymnastics as oxysize is popular. Both techniques differ in their impact on different muscle groups. It is believed that oxysize is more suitable for girls with problems of fat deposits at the waist or in the abdomen. And bodyflex is especially effective in reducing the hips.

A set of exercises with Marina Korpan

Breathing gymnastics bodyflex was finalized by the trainer Marina Korpan to the ideal weight loss system. At a young age, she suffered from excess weight and tried to lose it with strict diets and many hours of training. Since it was not possible to achieve the desired effect, the girl gradually switched to the bodyflex method, as the most effective one.

She developed new principles of breathing based on yoga pranayama. Marina Korpan considers it a big mistake to change your diet, and recommends changing your attitude to food. At the same time, you need to eat slowly, in small portions and do not eat at night.

Useful gymnastics was complemented by dynamic exercises, as well as some sports elements. In addition, Marina Korpan's set of exercises is recommended not only for healthy people. With the help of healing gymnastics, you can solve health problems. The most important advantage of gymnastics is the restoration of the skin even with active weight loss.

Here are the main stages of such breathing exercises:

1. The legs are placed shoulder-width apart. Then the shoulders are turned, and the lips are pulled out and a noisy exhalation is made. In this case, the stomach is maximally retracted.
2. Exhale with a short pause, and then inhale, as it were, into the stomach. In this case, the stomach is inflated and protrudes forward.
3. Lips need to be compressed, and then open and tilt your head back. In this case, the air is forced out of the lungs. The abdomen is drawn in and pressed under the ribs.
4. It is necessary to hold the breath while counting by 10. At the same time, the stomach is drawn in, the muscles of the perineum are compressed, or the chin is attracted to the chest.

Are there any contraindications?

With proper observance of the technique, it can be used to get rid of some diseases. These are fibroids, frequent colds, prostatitis and endometriosis.
But there are also some contraindications. If, under stress during exercise, a deterioration occurs, then the load should be stopped. Consider possible fluctuations in pressure, as well as the condition after surgery or pregnancy. With an exacerbation of chronic diseases, exercises should also not be started. Also, a similar complex is not recommended for heart failure and arrhythmia.

Advice! Breathing exercises help to eliminate toxins that are present in fat cells. They are converted into a gaseous state, and then exhaled when using proper breathing.

If you have health problems, please consult your doctor. It is important to carefully study the technique of the exercises. Especially in the first lessons, you need to take such a position so that dizziness does not occur.
It is recommended to keep a diary where you write down the changes that occur in the body.

Holding your breath for 8 seconds is of great importance. You can try to do it with a stopwatch, and then move on to the main body.

Exercises should be performed not only on an empty stomach, but also drink a glass of water half an hour before class. During the day, also do not forget to drink the required amount of water.

Don't be lazy and try simple exercises. A little effort every day is a guarantee of great results.

More and more women, men, teenagers are resorting to Bodyflex gymnastics. What is this technique, with the help of which they acquire slender forms in front of the eyes? A person does not need to sit for hours in gym, limit yourself in food, go on diets, drink dietary supplements and weight loss drugs. Just fifteen minutes of daily miraculous exercises - and the centimeters begin to melt. Let us consider in more detail what kind of secret “Bodyflex” is fraught with, how effective it is, whether there are any contraindications, and what exercises help to find slender forms.

The history of the appearance of this gymnastics

"Bodyflex" - what is this complex? This is a combination of breathing "diaphragmatic" exercises, special stretching poses, as well as isotonic, isometric stances. This gymnastics came from America. In 1985, Greer Childers, an ordinary housewife, created own program"Bodyflex", based on medical research and our own experiments.

The woman did not have medical or any physiological knowledge, but she had an excellent result in gaining slender forms. In just three months, she replaced size 52 with size 40. It was not enough for her to perform a set of breathing exercises, she needed to understand how fat is burned, how muscles become toned, how a person loses weight.

It took months for medical surveys, private workshops with those wishing to lose weight, trying out new exercises before it became popular. Five years later, the first CDs with breathing exercises were released, and eleven years later, television shows with Greer were already being released. More and more followers and trainers of this direction - "Bodyflex" appeared.

The secret of breathing exercises

Her ancestor Childers focuses great attention on oxygen, with the help of which fat is burned. Bodyflex breathing involves five stages:

1. smooth exhalation with a mouth folded with a tube, with simultaneous retraction of the abdomen closer to the spine;
2. a sharp breath through the nose to failure, while the lips are closed, but;
3. exhale to the last molecule from the lungs with a deep pronunciation of "groin", while the stomach again "sticks" to the spine;
4. eight to ten seconds of holding the breath with the simultaneous tightening of the abdomen under the ribs, so that a kind of "cup" is formed;
5. normal breath.

Critics are perplexed about what kind of oxygen we are talking about if the body is filled with carbon dioxide. Its presence is evidenced by sweating, dizziness, increased pressure. That is, according to critics, the body loses weight not due to oxygen, but due to stress from an excess of carbon dioxide. However, such "persecutors" ignored the study of Greer's books, which describe the whole theory of the work of breathing, and also give a set of respiratory gymnastics with a description of its action.

The role of oxygen and carbon dioxide in breathing

Greer emphasizes that when you hold your breath, the amount of carbon dioxide increases. Because of this, the arteries expand, the cells prepare for more oxygen uptake, while the brain sends a signal to the tissues to utilize the available oxygen, which just “melts” the fat. That is, how much oxygen was inhaled with a “hissing” nose, so much lipids will burn.

Even after training, breathing exercises allow a person to breathe diaphragmatically, deeply, inhaling more air. Oxygen activates metabolism, improves blood circulation, promotes the rapid absorption of nutrients and the removal of toxins. Due to it, immunity is strengthened, a person is less sick. With the systematic implementation of "Bodyflex", the feeling of fatigue disappears.

Deep breathing relaxes nervous system, fights stress, migraines, depression. Lipid burning, tightening muscle mass and an increase in energy in a person is the main goal of Bodyflex. The course is not aimed at losing extra pounds, this is just a pleasant side effect.

Who is this exercise for?

Greer emphasizes that her breathing exercises are suitable for everyone - women, men, teenagers, the elderly. She collaborates with various doctors who confirm the safety of the technique for their patients (cardiovascular and respiratory diseases, allergies, bedridden patients).

This set of exercises has no boundaries in terms of age, weight, diseases, since its classes can be changed to fit your conditions. You can’t get a person out of bed, but you can perform simple Bodyflex breathing without exercise. Runny nose? Then just breathe in the bathroom filled with hot steam. Arthritis? Do not pull your hands up, fold them, put a soft rug under your knees. Painful critical days? Do not do it complex exercises, just breathe or skip one or two classes.

This complex is suitable for those who want:

• quit smoking,
• tighten the muscle corset,
• drop a couple sizes
• become cheerful, energetic, active,
• strengthen immunity,
• develop lung capacity.

We think that now you understand the advantages of this gymnastics, who needs Bodyflex, what it is.

Contraindications

Now we will consider who should not do this gymnastics, and then we will move on to the analysis of breathing exercises. Greer forbade pregnant women, as well as people after surgery, to practice Bodyflex. She did not observe complications in those who worked under her supervision. Delayed results after the third week of training have been noted in people taking hormonal, contraceptives, antidepressants, as well as in those who have a slow metabolism.

Other results were shown by the "Russian Bodyflex". Marina Korpan (reviews of students indicate that she is a highly qualified fitness trainer of RSUPC, Pilates, aerobics, callanetics, training for pregnant women, a specialist in losing weight using breathing techniques) based on classes with Russian citizens Identifies the following contraindications for individuals who have:

How to do gymnastics?

All exercises begin with a special bodyflex pose. What is this stand?

• Spread your legs to the sides by thirty centimeters.
• Bend them at the knee.
• Tilt your body forward.
• Rest your hands on your feet (above your knees).
• Look ahead.

The pose resembles a person who wants to sit on a chair. In this case, the back should be straight during the three stages of breathing. As soon as you need to pull your stomach under the ribs, lower your head down, then massage internal organs will be more efficient.

After you do not breathe for eight to ten seconds, while simultaneously performing certain exercises "Bodyflex" (photo of poses is presented below). Try to squeeze the muscles until tremors appear, while not relaxing the stomach.

If you really want to breathe in, do not endure, breathe in immediately. Over time, the volume of the lungs will increase, then you will easily withstand a ten-second pause. During exercise, you may feel dizzy. This phenomenon is the norm of the first week of doing classes. If the discomfort persists or worsens, check with your doctor. Also, when performing certain exercises, cramps may occur. Then just straighten your limbs, relax your muscles. By the way, Marina Korpan combines breathing exercises with stretching exercises for different muscle groups.

Exercises for the face, neck

• A lion. This exercise will help tighten your cheeks. From the preparatory pose, after raising your head, open your mouth with a tube, stick out your tongue to the very root, while opening your eyes wide.
• Ugly grimace. This exercise tightens the neck muscles. From the preparatory pose, while holding your breath, raise your head up, looking at the ceiling. At the same time, stick out the lower jaw forward, try to close your lips, forming the letter “o”.
• An ugly grimace in a standing position. After holding your breath, straighten up, do the same with your face as in the previous exercise, only move your hands back parallel to the floor, lifting them up to the maximum. The back should be straight.

Repeat these Bodyflex lessons for beginners five times. If shortness of breath occurs, first restore breathing, then again take the preparatory pose, then do the exercise. Remember, the main thing in this gymnastics is breathing, especially inhaling with a hissing nose. If your breath is hitched, then when you perform a new approach, you will simply inhale less oxygen or you will not be able to draw in your stomach, which means that less fat cells will burn.

Exercises for the chest, waist, hips, buttocks, legs

• Diamond. Close your hands in your fingers in front of you. Do not lower or raise your elbows, keep straight, parallel to the floor. If you can't keep your elbows up, round your back. Breathe in, then begin to press your fingers against each other, keeping your elbows straight.
• Pulling the leg back. Get on your knees, leaning on your elbows and palms of your hands. Stretch one leg, resting your toe on the floor, head raised, look in front of you. Next, take a breath, and while retracting the abdomen, raise your leg high, while the sock is directed towards you. Squeeze your buttocks at the same time.

For the stomach, do next complex"Bodyflex" (do exercises for weight loss in each direction three times).

• Lateral stretch. From the preparatory pose, with your left elbow, lean on your left knee, with your right foot stretch your toe to the right, and with your right hand to the left. At the same time, do not tear your right foot off the floor, and do not bend your right arm at the elbow, hold it above your head.
• Abdominal Press. Lie on your back, bend your knees, spread your legs apart. Raise your hands up, do not take your head off the floor. Breathe out, pull your arms up, lifting your shoulders and shoulder blades off the floor, head thrown back. If this exercise is hard to do, then watch the Bodyflex lessons with Marina Korpan, who made many exercises easier, diversified, modified.
• Scissors. In the supine position, stretch your legs and lay next to each other. Place your hands under your buttocks to press your lower back to the floor. Perform a breath. Then raise your legs from the floor ten centimeters, making wide, quick horizontal crosses with your legs.

For the hip area, the following Bodyflex gymnastics for weight loss is offered.

• Seiko. Get on your knees and hands. Set aside your left leg at a right angle relative to the body. Breathe in, and then while drawing in the abdomen, lift this leg up and pull forward to the head. The position of the toe does not matter, the main thing is to raise the leg higher each time without bending it at the knee.
• Boat. Sit with your legs spread out to the sides as much as possible, pull your socks over you, put your hands behind your back, lean on them. Breathe out, then bend your body to the floor, hands "go" forward, stretching the muscles of the thighs. The knees must not be bent during the exercise.
• Pretzel. Sitting on the floor, you need to bend your knees, while left leg should be higher than the right, which cannot be bent. With your right hand, hold on to your left knee, and with your left hand, behind your back. Perform breathing, then try to pull your leg closer to your chest and at the same time turn your body in the opposite direction.
• Stretching the hamstrings. In a prone position, raise your legs perpendicular to your torso, point your toes down so that your feet become straight. Grasp the front of your calves with your hands, keeping your head on the floor during the entire exercise. Take a breath, then begin to slowly draw your legs to your chest.
• Cat. Get on your knees and hands, back straight, look straight ahead. Perform breathing, now lower your head and at the same time arch your back, as if hung by a hook.

For beginners, this Bodyflex complex will be enough. Exercises for weight loss, which are described above, must be performed three times. Please note that gymnastics can be varied or exercises can only be performed on problem areas. For example, you need to remove the stomach, then do the exercises “Side Stretch”, “Scissors”, “Abdominal Press” and you can add “Pretzel”. But it is best to work on all areas at the same time, and once you have achieved the desired shape, go only to those areas that need to be corrected.

Bodyflex results: before and after

Many losing weight do not see their results, since only a few lose kilograms, but centimeters “melt” for everyone. Therefore, before classes, start a notebook, where you enter the data weekly:

• date of measurement,
• volume under the breast (above the navel by two centimeters),
• waist size,
• volume under the waist (below the navel by five centimeters),
• hip size,
• the volume of the leg at the widest part,
• arm circumference at its widest point.

In addition, every week write about your achievements: how many centimeters it took in each zone, what was the weight, how do you feel. Then you can see your successes or small failures. Please note that for the breathing technique, there are also periods of “downs”, when the weight can stand still. Do not panic, do not break down, continue to do "Bodyflex".

What are these recessions? This is the reaction of the body to In fact, he will not understand what they want from him. If you stop exercising, then the weight will begin to grow rapidly, and if you persist, then the fat cells will continue to be burned. Such a respite can last from several weeks to several months.

Important about gymnastics

Exercises should be performed daily until you get the desired shape. Further, you can reduce classes to two times a week. Perform the complex on an empty stomach in the morning, then activate the metabolism, feel cheerfulness. But you can do it at any time, just don’t eat for two hours before classes, and don’t eat for at least half an hour after the complex. You can drink only water without sugar, gas.

"Bodyflex" does not limit food, does not focus on diets, but in order to achieve quick results, it is necessary to exclude sweet and starchy foods, ketchups, mayonnaises and other unhealthy foods. Of course, you can not exclude them, over time your body will quietly switch to smaller portions. healthy eating by reducing the volume of the stomach. It's just that your path to gaining slender forms will be a little slower than those who combine proper nutrition with the Bodyflex system.

Before and after photos of losing weight become proof that without surgery and strict diets, you can achieve the desired shape. These people can afford weakness, but in moderation. For example, not to eat a piece of cake every day, but to arrange a holiday when you lose the next size in clothes with a half portion.

So, let's sum up. "Bodyflex" with the help of breathing, special stretching poses tightens the muscles, which is why centimeters go away. On average, for the first week in the hips, waist, legs, it takes from ten to thirty-five centimeters. If the weight is worth or the results are below the average norm, then the reason is the incorrect execution of breathing, isometric and isotonic postures. Also, malnutrition affects the lack of results, that is, you increase the amount of sweets and starchy foods in the diet, hoping that oxygen will burn all the calories consumed.

In order to perform each exercise correctly, first do them without watching your breath, remember their sequence. Next, learn how to breathe correctly, put your hand on your stomach and chest to make it clearer. After the preparatory pose, quickly move on to the main complex, since there is an eight to ten second countdown from it.

When your figure reaches ideal forms, can add power load. Just put weight bracelets on your wrists and legs. Such exercises are most important during menopause, as bones become brittle during menopause. Combine classes, add your stretches and lose weight for health!

Many are convinced that in order to lose weight, you need to regularly torture yourself with hard, many hours of training, but often this approach not only does not lead to results, but also causes all sorts of health problems. But there are more gentle methods that help you get in shape, only improving your health, and one of them is body flex with Marina Korpan. The complex takes only 15 minutes but still gives amazing results.

Little is known about the author of the bodyflex exercise complex, Marina Korpan. But at one time she herself faced a problem excess weight and, tried a lot in trying to get rid of it. At some point, she became interested in the author's technique of the American Greer Childres - a set of exercises that includes aerobic exercise and breathing technique for weight and figure correction in general. Therefore, Korpan cannot be considered the direct author of bodyflex - she adapted the technique and created a large number of video tutorials on it, which found immense popularity among Internet users.

Marina Korpan has already written several books about the practice of Bodyflex, including the following:

• "Bodyflex: breathe and lose weight." The book is about how to reduce weight by 10-20 kg at home and without strict diets. Offers a description of available recipes and exercises that everyone can do on their own, without an instructor and additional equipment. The author advises to allocate only 10-30 minutes for loads, which is very convenient for those who do not have enough time.
• Okisayz: lose weight without holding your breath. Another popular and affordable benefit that offers to help your body and figure only through the correction of the respiratory process.
• Bodyflex for the face: how to look 10 years younger. Breathe and be young. The book tells how to rejuvenate without resorting to injections and without visiting surgeons. It is enough just to do simple exercises regularly. The book shows the detailed essence of the work of the facial muscles, explains in what sequence the exercises should be performed. It also talks about what results can be obtained: correct the oval of the face, reduce nasolabial folds, get rid of health problems.

Bodyflex with Korpan: the essence of technology and efficiency

Rapid weight loss with Marina Korpan on bodyflex requires devotion to classes for only 15 minutes in the morning between waking up and breakfast. Through a combination of proper breathing and exercise, you can achieve the following results:

• Fat burning by saturating the muscles with oxygen.
• Strengthening the muscles of the body, filling the body with vigor and energy.
• Normalization of the digestive tract and cardiovascular system.
• Improving complexion and skin condition.
• Elimination of edema, getting rid of shortness of breath.
• Improve mood and combat fatigue.

In comparison with other methods of contraindications, bodyflex has quite a few contraindications, but they exist. So, it is not recommended to perform such exercises at high temperature, pressure surges, exacerbation of diseases, pregnancy.

There are no other contraindications, but to increase efficiency it is recommended to adhere to the following recommendations:

• eat small meals and often;
• try to exclude from the diet flour, fried, sweet;
• do not eat food 2.5-3 hours before bedtime.
• Drink plenty of water.
• Try to eat plenty of fresh fruits and vegetables.

Bodyflex breathing exercises with Marina Korpan are based on the following components:

• Breathing is five-stage, with the obligatory participation of the diaphragm.
• Aerobics, that is, a direct set of exercises. Their correct implementation is the key to success. All of them are described in detail in the corresponding videos.
• Fitness, that is, the shape of the body and the level of preparation for adaptation to stress. This also includes proper nutrition, which, according to bodyflex experts, is very important.

For the implementation of the complex to work, It is also important to consider the following recommendations:

• You need to do it exclusively in the morning and on an empty stomach. If you do not have such an opportunity, then it is necessary that at least three hours have passed since the last meal.
• Lessons involve controlled breath holding. To avoid negative consequences, do not exceed the time recommended by the instructor. You can not devote more than an hour to the exercises. In the process of losing weight, perform complexes every day, and in the future, to maintain shape, it is enough to do this 2-3 times a week.

Bodyflex includes 8 the best lessons with Marina Korpan. The following is worth knowing about them:

• They help to work out the stomach, hips, neck, arms, and also the face.
• A special "physical education for the cheeks" allows you to replace Botox, fillers and other similar procedures.
• Each lesson begins with an introduction to the system itself and its key elements. You will learn how to work out breathing, the instructor also corrects the mistakes of his assistants in the video. At the same time, you do not need special shells and clothes - a small piece of the room and 15 minutes a day are enough.
• Each complex is aimed at accelerating the processes of fat burning. It provokes an active release of carbon dioxide into the blood during breathing, therefore it has contraindications, which were mentioned above.
• All lessons are available online and you can watch them for free. In fact, there are more than 8, but this selection includes the most popular ones.
• Reviews about bodyflex, which are almost always positive, point out as an additional advantage that the exercises do not force you to leave your comfort zone, because many overweight people are often embarrassed to work out in groups, to jog in front of other people. Personal trainer also not everyone can afford it, but absolutely everyone can spend 15 minutes a day in the morning if they wish.

We offer you to watch a video demonstrating the implementation of the exercises.

Lesson 1.

First, the trainer introduces us to the technique of correct breathing, which involves exhalation, sharp inhalation, noisy exhalation and holding the breath. After showing small complex exercises aimed at different muscle groups: abs, chest and biceps, legs, back, quadriceps and large gluteal muscles. The complex ends with a kind of “rinsing of the intestines”, suggesting a pose on the floor with an emphasis on the knees and hands. It is necessary to alternately draw in and relax the stomach on the second exhalation at a fast pace. The exercises are repeated three times.

Lesson 2

It begins with the gradual development of diaphragmatic breathing. After the muscle exercises begin shoulder girdle, arms, press, oblique abdominal muscles and all muscles (exercise "cat").

Lesson 3

Involves a lower body workout and includes six exercises: lateral stretch, lateral crunch, kneeling, seiko exercise for the upper leg and quadriceps, two exercises for the press.

These exercises already require certain skills, because for them correct execution It's important to take control of your body. If difficulties arise during the execution, you can simplify the complex until the muscles are completely ready for the load. Since when working out the muscles of the legs, we rely on only one point - the palms and knees, it is important to control the balance of the body and not lose balance. It is also important to keep balance in mind when first doing exercises for the obliques, otherwise they will be ineffective.

Lesson 4

Bodyflex- a system of weight loss and normalization of the body. It is a great alternative to running and dieting. Bodyflex was developed by a simple housewife, but quickly proved its effectiveness and became known throughout the world.

This system is ideal for overweight people, as the workouts are simple and non-exhausting, and the result is noticeable after a few weeks. It is also very popular among people with a lack of personal time, because the lesson takes only 15 minutes a day.

As in any weight loss methods and training systems, bodyflex has certain rules and requirements. If some are not followed, there will simply be no result from training, and if you do not listen to others in time, you can even harm your own health.

System. Bodyflex exercises should be daily. Workouts should not be skipped, otherwise you will not get the expected effect. Having missed more than 3 classes, you will have to practice breathing again almost from scratch.

self-discipline. Be hard on yourself: Regardless of your mood, desire to lie on the couch, or complaining about the lack of time, set aside 15 minutes a day for classes. Training should only take place on an empty stomach. It is best to do this before breakfast, when a new portion of food has not yet entered the stomach.

Endurance and strict adherence to instructions. The time allotted for classes should not be less than or exceed 15-20 minutes. Do not invent new exercises, do only those developed by Greer Childers.

Nutrition. The bodyflex system does not imply any food restrictions, that is, in addition to exercises, there are no special diets. But don't forget about proper nutrition and, having started classes according to this technique, become a lover of fast food. You need to eat small portions, but often and, of course, try to avoid junk food.

Proper breathing. Before moving on to full-fledged activities, it is important to learn how to breathe in and out correctly. Breathing should not be superficial, but abdominal, then the lungs will function at 85 - 100%, and not at 25% as usual.

Where to begin

After reading rave reviews on the Internet, many believe that the bodyflex system is suitable for everyone without exception, but in fact there are limitations. And it is important to know everything about them before starting training.

Bodyflex restrictions

Pregnancy. The main thing in this training system is proper breathing, which cannot be achieved without creating high tension in the abdominal walls. And this, in turn, can cause significant harm to the unborn baby and even stimulate a miscarriage. If you still remain a fan of bodyflex, then get away from breathing exercises and leave only stretching.

Chronic illness, injury, or recent surgery. Deep breaths and breath holding provoke a state of stress in the body. This increases heart rate, increases arterial pressure, all this, combined with training (tension) of different muscle groups, can adversely affect human health.

Decide what you expect from training

weight loss. Bodyflex is especially suitable for people with excess body fat. Classes will help not only lose weight, but also tighten flaccid skin. In this case, after a couple of weeks of “correct” training (first you need to learn how to correctly perform breathing exercises), results will be visible both in weight loss and in the overall tone of the body. Those who have a small percentage of excess weight (there is no loose loose fat) should not expect great results in losing weight.

Noticeable improvements in health. According to studies, regular bodyflex exercises help strengthen immunity, reduce the risk of heart disease and the development of cancer cells, normalize the digestive system, and even help you forget about such a bad habit as smoking. In order to increase the overall tone of the body, it is useful for both women and men to engage in this system.

How to organize classes for a beginner

What is required for classes

Those who have already tried bodyflex claim that it is akin to yoga. What will be required to start training and will the set be identical?

1. Essential item - mat. As with yoga, for bodyflex exercises you need to purchase a gymnastic mat. It will be convenient to train with it, take various gymnastic poses, without being distracted by sliding your legs on the floor.

2. Pay Attention to Your Workout Suit. It has been scientifically proven that women are more responsible and find them more interesting when they perform the exercises in beautiful clothes, selected specifically for such training. Of course, a positive attitude plays an important role, it can significantly speed up and enhance the result, but try to choose not only a beautiful, but also a comfortable suit.

Primary requirements:

• do not restrict movement;
• do not overtighten with a tight elastic band in the waist and abdomen;
• be soft and flexible.

Sports leggings or shorts and short tops are perfect. For those who prefer a more free style - cotton T-shirts and trousers with elastin. Don't forget thick socks, you won't need shoes to do the exercises.

3. Take care of study materials. Find exercises on the Internet, purchase books or video tutorials on body flex. Books and websites should contain not only detailed description exercises, but also necessarily illustrations for clarity. If the choice fell on a video course, then make sure that the place for training is near video equipment (monitor or TV).

4. Do not forget about the strict control of the time allotted for one lesson. Since the lesson should not last more than 15 - 20 minutes, there should be a watch in your observable space. You can even set a timer that will signal the end of the workout. You will also need a stopwatch (can be replaced with a clock with a second hand) to control the time when holding your breath.

So, to organize classes, beginners will need the following: a mat, a tracksuit, a watch with a second hand or a timer, visual materials on body flex and free space for classes.

Mastering the breath

Breathing in bodyflex is the most important aspect . . It is because of whether you learn to breathe correctly that the whole result of training depends. To learn the basics of this “special” breathing, you need to take the “basketball player” pose and follow the instructions.

You need to empty your lungs of air.. This is done through the mouth. Remember to exhale in bodyflex is always necessary only with your mouth! We fold our lips as if we were pronouncing “u”, then exhale slowly, trying to completely empty the lungs for the next breath.

Rapid breath. Breathe in bodyflex only with the nose, the mouth must be closed! Try to take as deep a breath as possible so that the lungs are completely filled.

Sharp exhalation. Remember that air is released through the mouth, but at this stage the lips are not stretched out by the tube, but are first folded together in a tight line (it is easier for women to understand if you imagine that you have just made up your lips and strive to evenly distribute the tone on the lips). So, quickly exhale the air, while "groin" should be heard.

Holding your breath. When performing this part of the breathing exercises, the head should be lowered down, the stomach pulled in. We count slowly, on the eighth count we move on to the final part.

Relaxed breath. We accept the initial position, relax the muscles and take a calm breath through the nose.

At the beginning breathing practice you may feel a little dizzy or cough. Do not be afraid, just the lungs are not used to such hyperventilation. Over time, this will pass.

Mastering the exercises

First, consider the three main points with which the exercises will begin.:

"Basketball player":

• half squat,
• legs apart,
• body tilted forward
• palms a couple of centimeters above the knee.

"Wide seat":

• looking up
• the shoulder blades are brought together,
• hands are behind the back
• palms on the floor.

"Four point emphasis":

• knees, pelvis, body, arms, everything should be at an angle of 90 °.

Exercises

Now you can go directly to the exercises. Let's consider some of them so that beginners can understand the bodyflex system in more detail.

a lion

The muscles of the face and neck are toned. Regular exercise helps reduce wrinkles.

Starting position "basketball player". In this position, the stomach is pulled in and breathing exercises are performed (stages 1-4). Then wide-open eyes should look up, and lips folded as if they were going to say "u", and go down, then the tongue sticks out as much as possible.

In this position, the breath is held for 8 seconds. The exercise is repeated five times.

Boat

Work on inner surface hips.

Starting position "wide seat". The first 4 stages of breathing exercises are performed.

The breath is held for 8 seconds after the torso is tilted forward, while the arms should be extended in front of you, the shoulders are lowered, the stomach is pulled in. Repeat 5 times.

Cat

Strengthening the muscles of the back, press, neck.

Starting position "four-point emphasis". The first stages of breathing are performed.

Hold for 8 seconds after the back is maximally arched up and the head is lowered down.

All exercises of the bodyflex system are accessible and easy to perform, but at the same time they bring amazing results. Complexes have been developed for the muscles of the face and neck, back and abs, legs and buttocks. Thus, devoting only 15 minutes of your time to regular training, you can tighten your muscles, get rid of extra pounds and improve general state organism.