Bidiflex exercises are a method of proper breathing during exercise, which helps to accelerate metabolic and metabolic processes. It helps to quickly lose weight, restore muscle tone and start the process of burning fat deposits accumulated in the deep layers of the dermis. Many women noted that after a week of productive Bodyflex exercises with Marina Korpan, they began to look much younger, the body was filled with energy, and the long-awaited weight loss was not long in coming.

The bodyflex breathing gymnastics system is a combination of special poses for stretching the muscle ligaments and a “diaphragmatic” exercise that helps burn internal fat. This is a fast and effective way to reduce body volume, activate weight loss and get rid of the visual manifestations of the "orange peel" on the body.

The essence of the method of respiratory weight loss lies in the balance of oxygen supply and the production of carbon dioxide in the human body, due to which pressure rises, the level of sweat secretions increases and chemical reactions occur that contribute to the breakdown of fat molecules. At the same time, nutrition, posture and other related factors that can affect the productivity of losing weight are absolutely not important. You can study at home, clean rooms or cook food, but at the same time breathe correctly according to the following system:

• Bring your breathing to a calm state so that the pulse is at around 60-70 beats per minute. Take a deep breath and feel your lungs fill with oxygen.
• Begin to exhale smoothly through your mouth so that your lips are folded in a tube. At the same time, draw in the stomach so that the anterior abdominal wall touches the spinal column.
• Take a sharp breath in through your nose while keeping your lips closed. It is necessary to inhale so that the tummy pouted as much as possible and leaned forward.
• Now you need to start exhaling through your mouth, pronouncing “groin”, so that there is no oxygen left in the lungs at all. Wherein the stomach should “stick” to the inner wall of the spine.
• Hold your breath for 8 to 10 seconds so that the abdominal muscle and lower back connect. The back is even.
• Start inhaling the air and repeat the exercise again.

In order for breathing training to be effective, it is necessary to learn how to breathe measuredly, controlling the intensity of exhalation and inhalation. Marina Korpan recommends paying attention to the “groin” exhalation moment, trying to do it in a relaxed state without straining the muscular system. Then the stomach will "go" as much as possible over the ribs, thus forming a hollow "bowl".

For more information about breathing, see the video from the trainer:

What happens to the body

Trainers say that the most favorable time to start a lesson is in the morning. It can be light exercises, half-hour gymnastics or proper breathing, which can be done without getting out of bed.

During the execution of the "inhale-exhale-hold" scheme, the following occurs:

• activation of metabolic and metabolic processes;
• elimination of symptoms of chronic fatigue by improving blood circulation, vitality returns, making a person energetic, cheerful and cheerful;
• immunity is strengthened and the likelihood of colds in the demi-season and winter seasons is minimized.
• relaxation of the central nervous system and localization of the effects of stress;
• increased sweat secretions, through which toxins are removed from the body;
• internal fat, enveloping the vital organs, breaks down and is excreted through the sweat glands;
• the key arteries expand, and as a result, the cells prepare for the maximum absorption of oxygen, due to which the existing air in the body is “utilized”, which leads to the breakdown of body fat;
• the muscle corset is tightened, making the outlines of the waist more refined and pronounced;
• all this helps to cope with smoking cravings, speeding up metabolic processes and facilitating the rapid removal of nicotine and tar decay products from the blood.

A set of 10 breathing exercises for weight loss

Below are 10 exercises for the waist, abdomen, hips and sides in pictures.

Even a beginner can easily master this technique in order to remove excess body volume at home, restore postpartum abdominal muscle tone, master the gymnastic complex for stretching and model a clear outline of the silhouette. Go?

The scheme is this:

1. Take one of the following positions, which is in the pictures below;

Exercise Diamond

Pulling hands back

Lateral stretch

Simple press

Scissors horizontal

Scissors vertical

Boat

pretzel

Dog

Cat

Who is the breathing method suitable for?

Marina Korpan has repeatedly focused on the fact that the breathing pattern with a mandatory delay is suitable for absolutely any person, regardless of social status, gender and age criteria. A woman, a girl, a grandmother and all representatives of the strong half of humanity can master breathing exercises in order to significantly improve their health, while achieving impressive results in losing weight.

Advice! If you want to clean your stomach, tighten your side, or achieve a result of minus ten kilograms in two months, then this breathing exercise scheme is guaranteed to suit you. The main thing is to watch the video tutorial for free in order to perform the respiratory complex correctly and not harm your health.

This set of physical and breathing exercises for weight loss is based on three types of exercises, which, together with proper breathing, have a positive effect on the body of a man or woman, forcing muscles to work out and burn subcutaneous fat. The main complexes include exercises:

• isometric, which allow you to work out one muscle group in detail, making them more elastic, elastic and pronounced against the background of the whole body;
• isotonic, aimed at activating the work of several muscle groups, exerting an equivalent effect on them;
• stretching, allowing you to master the skills of gymnastics and significantly strengthen the muscular system of the whole organism.

In order for the weight loss process to be as productive as possible, experienced trainers and professional athletes are advised to conduct regular workouts that will include all three types of physical exercises.

If you want to speed up the time of weight loss, then it is recommended to extend the standard workout from 15 to 20 minutes, doing it every day at any convenient time.

We recommend that you carefully watch the online video, in which the training takes place non-stop. If you want to master this complex on your own, then the best solution would be a home training course, before which you will attend a trial lesson on Bodyflex under the guidance of an experienced trainer.

Opinion of experts and doctors

The Bodyflex weight loss technique has supporters and opponents. However, almost all doctors agree that this complex, performed in the morning, has a beneficial effect on the human body. The same can be said about the Oxysize system, which is based on a minute of proper breathing and concentration on the body's reactions.

Doctors advise:

• use Bodyflex to strengthen the abdomen in the first weeks after childbirth (with the exception of women who have undergone a caesarean section);
• do breathing exercises while lying down if your leg or arm is atrophied due to a stroke;
• do not pull the limbs up during breathing exercises, so that the joint damaged by arthritis does not bring pain;
• in case of a runny nose, work out the Bodyflex system in a bath with the addition of aromatic or ethereal essences of menthol, peppermint or lemon;
• to refrain from strong physical exertion and reduce the time of classes to 5 minutes if there were previously difficult births, a hip or buttock was damaged, and a low blood pressure was observed throughout the week:
• abandon gymnastic stretching during Bodyflex if the gluteal nerve is affected, the shoulder is damaged, or a disease of the musculoskeletal system is diagnosed.

If you are a young beginner in this system, then start mastering the breathing method gradually, trying to do everything right and strictly follow the recommendations of the trainer.

15 exercises for the face and neck

They help smooth out wrinkles and deep folds on the face, tighten the second chin, and strengthen the muscles of the cheeks, preventing them from sagging, as a result, skin elasticity improves.

The schema is the same:

1. First, do a breathing exercise, hold your breath, pull in your stomach;
2. Take one of the following positions, which is in the pictures below;
3. After 8-10 seconds, return to the starting position and inhale.

No. 1: works on the area above the upper lip

No. 2: works out the area under the lower lip

No. 3: works on nasolabial folds

#4: Strengthens Cheek Muscles

#5: Reduces the Deepest Creases

No. 6: tightens the muscles of the face and neck

No. 7: removes the second chin

No. 8: smoothes wrinkles on the neck

No. 9: trains the muscles of the neck

No. 10: tones the skin of the face

#15: Smoothes Forehead Wrinkles

Contraindications for breathing technique

In order not to harm health and achieve the desired indicators in losing weight, it is necessary to study the list of contraindications that prohibit the practice of breathing exercises with a long breath hold. Marina Korpan advises people who suffer from:

• hypertension aggravated by existing cardiovascular dystonia or ischemic brain disease;
• cardiovascular diseases that are congenital or acquired;
• acute forms of chronic diseases of vital organs, even if the disease is in remission;
• diseases of the organs of vision that are severe (to be sure of this, take a test in which a picture with figures of different sizes is shown);
• unstable stool, which is explained by a violation of the gastrointestinal tract, the presence of diabetes mellitus or a malfunction of the pancreas.

In addition, the restriction on attendance is imposed on those people who have problems with the thyroid gland, venous varicose veins or suffering from attacks of sudden panic attacks. It is better to postpone classes if in the next two weeks you will have a strip operation, childbirth or other medical manipulations with the use of potent drugs.

Why training doesn't work

This question is asked by many people who have embarked on the path of weight loss. Let's immediately identify the main mistakes that beginners make:

1. Neglect of compiling an individual menu rich in vitamin and mineral components. If you want to get rid of extra volumes, then you should not drastically limit yourself in food, torment yourself with debilitating diets, or, conversely, overeat. Experts advise to eat in small portions and do not forget about dietary supplements.
2. Lack of regularity in training. If you do breathing exercises 1-3 times during a calendar week, then it will be pointless to wait for the results. Trainers are sure that 15 minutes a day is the minimum that each person can allocate to improve their body.
3. Taking hormonal drugs, contraceptives or sedatives. These substances slow down metabolic and metabolic processes at the cellular level, therefore, it is necessary to start practicing breathing exercises in order to lose weight only after the course of administration is over.

"Bodyflex" allows you to get rid of extra pounds that will never return if you give up bad habits and adhere to the principles of a healthy diet. Then your body will noticeably strengthen, your skin condition will improve, and the graceful curves of a slender body will open up unlimited scope for experiments on your image!

Modern women, due to the rush, lack of time for healthy sleep and proper nutrition, quickly begin to gain weight. Self-doubt or shyness prevents many from turning to fitness clubs.

The Internet comes to the rescue, offering a variety of techniques to combat extra pounds. Today we’ll talk about the sensational body flex.

We will understand the technique and try to make sure of its ease and simplicity.

What is bodyflex?

Bodyflex is a set of exercises aimed at combating excess weight and general strengthening of the body. It was invented by an American housewife, mother of three, Greer Childres.

With this technique, she lost 5 sizes in three months.

The technique consists of a complex ratio:

• breathing exercises;
• and stretching areas of fat accumulation.

Greer tried unsuccessfully for many years to deal with body fat, which appeared after the birth of children. On the recommendation of a friend, she went to San Francisco to study with a famous physiologist.

Despite the fact that the cost of the program was very high (about one and a half thousand dollars), at first she did not notice the effect.

The physiologist taught her proper breathing, which only strained, but did not reduce the weight. But after a while, Greer realized that the technique had ceased to annoy her.

A lightness appeared in the body, which made her stay. At the end of the course, she managed to lose one or two centimeters in different problem areas, which was not so bad, because before that she had not been able to reduce her size at all.

The main provisions of the methodology

The bodyflex was based on the breathing system, which she was taught by a physiologist from San Francisco.

The technique of the classes is based on yoga, to which Greer added the aforementioned breathing exercises.

They consist of:

• exhalation;
• quick breath;
• deep exhalation;
• breath holding;
• and full breath.

The technique proves that performing exercises while holding the breath ensures the production of a large amount of adrenaline. It "clings" fat cells that are burned during muscle contraction.

How bodyflex will help you lose weight and become slimmer will tell the video.

The main idea of ​​bodyflex is that by learning how to breathe properly, every woman can lose weight, spending no more than 20 minutes a day. This is one of the most important foundations that must be strictly followed.

Losing weight according to this technique, it is important to remember:

1. Do not allow an increase in training time. They cannot exceed 15-20 minutes per day.
2. The technique is designed only for overweight people.
3. It is necessary to draw up a training regimen and strictly follow it.
4. There are no dietary restrictions, but Ms. Childress recommends eating only healthy foods and following basic rules.
5. It is forbidden to start exercises earlier than 2 hours after eating.

Important! Pregnant women are strictly prohibited from doing body flex.

Bodyflex complex for weight loss

1. Lateral stretches are designed to improve the muscles of the waist.
   To perform this exercise, you need to stand up straight with your legs slightly bent.
   Put your hands above your knees.
   Then start doing breathing exercises.
   Raise your right leg and take it to the right, transferring the weight to the left side.
   At the same time, raise your right hand and stretch it to the left, to the bent leg.
   Count to 8 as you exhale and return to the starting position.
   You need to do three repetitions with each leg.

1. Diamond is an exercise for correcting not only the waist, but also the arms.
   To perform it, you need to stand up with your feet shoulder-width apart.
   Hands must be extended forward at an angle of 90ᴼ, palms together.
   After the respiratory complex is performed.
   At the expense of 8, when exhaling, it is necessary to press the fingers against each other with force.
   In total, you need to complete three approaches.
2. Scissors - adjust the lower press.
   To perform it, you need to lie on your back, putting your hands under you.
   Press the palms with the buttocks.
   Perform breathing technique.
   As you exhale, lift both legs at the same time and swing.
   Only 10 in each direction.
   Legs should be crossed like scissors.
   
3. The press is designed to tighten the lower and upper muscles of the waist.
   To perform, you need to lie on your back, stretch your arms straight up above you, bending your knees and resting your feet on the floor.
   Perform breathing technique.
   As you exhale, tighten your abdominal muscles.
   Then lift your shoulders and chest off the floor.
   Hold for 8 seconds.
   In total, you need to perform three approaches.
4. Cat - corrects the stomach and tones the body.
   To perform, you need to get on your knees and hands (imitating a cat).
   Keep your head parallel to the floor.
   Then do the breathing technique.
   Keep the abdominal muscles tense.
   As you exhale, arch your back up (as cats do), linger for 8-10 seconds, and then return to the starting position.
   In total, you need to perform three approaches.

Exercises for the gluteal muscles and thighs:

The implementation of the bodyflex complex must be approached competently.

Before starting classes, be sure to consult with a physiotherapist.

Follow the instructions to see the result:

1. It is important to correctly and clearly master the breathing technique, because it is in it that the whole point of the technique lies.
2. You can not interrupt classes even for one day.
   Only with a daily approach, you can quickly and guaranteed to lose weight.
3. Don't overdo your exercises.
   The complex is quite heavy.
   It puts the body in a stressful state.
   If the recommended time is exceeded, the consequences may adversely affect the body.
4. Pay attention only to problem areas.
   You should not do exercises for the legs, hips or waist, if they do not have excess fat.
5. Do not exercise immediately after eating.
   Since this will negatively affect the digestive tract and can cause gastritis or constipation.

Contraindications to bodyflex

Like any serious technique, bodyflex has a number of contraindications that you need to listen to and stop training if there is one of the problems described below.

The technique is prohibited for people suffering from:

• pressure problems (hypertension and hypotension);
• if a person has serious heart problems (attacks, arrhythmia, heart failure, etc.);
• during an exacerbation of any disease (from a simple acute respiratory disease to problems with the stomach, heart or liver);
• regular headaches or migraines;
• a person has a hernia (even in the initial stage).

We repeat once again that it is strictly forbidden for women to start a complex of these exercises during pregnancy.

Breathing exercises bodyflex- an excellent result without heavy physical exertion and many hours of training. The program is suitable for women and men of different ages, physiques, degrees of preparation.

Bodyflex- a simple and effective method of healing the body, based on a combination of deep breathing and stretching of all muscle groups.

Special exercises developed by American Greer Childers. The mother of three children, after regular classes, managed to lose two dozen kilograms. Her metabolism improved, her muscles became toned and elastic.

• flabby, loose skin;
• edema;
• accumulation of subcutaneous fat;
• the appearance of extra pounds.

Oxygen starvation of cells- the main reason why malfunctions in the body begin. Extra oxygen entering the body, helps fight:

• overweight;
• weakness;
• drowsiness.

Supplement deep breathing special exercises:

• Isometric. They cause tension in the muscles of one group.
• Isotonic. Various muscle groups are involved.
• Stretching. Give muscles elasticity.

Advantages of the bodyflex system:

• improves metabolism;
• the abdominal muscles are strengthened;
• cellulite gradually disappears;
• extra pounds go away;
• muscles become elastic;
• the skin is in good shape.

The basis of the bodyflex technique is diaphragmatic breathing. Learning to breathe in a new way in 1-2 workouts will not work.

Strictly follow the methodology. Start with a small number of attempts.

• dizzy;
• darken your eyes.

Breathing technique

• round your lips;

• the head is raised;
• inhale sharply through your nose;

• tighten your abdominal muscles;
• open your mouth wide;

a lion

Strengthens the muscles of the face and neck. Fights wrinkles and sagging skin.

Eliminates the “double chin”, strengthens the muscles of the neck.

Strengthens the lateral surface of the waist and hips.

Strengthens the muscles of the back of the thigh and buttocks.

Strengthens the outer surface of the thighs. Gets rid of ugly "ears".

Strengthens arm muscles.

Strengthens the part of the body that is difficult to work out - the inner surface of the thighs.

Forms a beautiful waist, strengthens the outer surface of the thigh.

Strengthens the muscles of the back of the thigh.

Helps to create a beautiful relief of the abdominal press.

Strengthens the lower abdomen.

The final exercise of the complex strengthens the muscles of the abdomen and back.

1. Systematic classes. The constancy of loads is the key to a tangible effect in a short time. Better daily for a quarter of an hour than an equal week for an hour.
2. Proper selection of exercises. In bodyflex, each exercise or pose precedes the next. All muscle groups are involved, not individual zones. The whole body works.
3. No need to reinvent the wheel. The bodyflex system takes into account the needs of every woman and her desire to be beautiful. The diet ends - kilograms return. Bodyflex does not get bored. For the entire period of your life, you can engage in an effective technique, be fit and slender.

Take the first month to master the technique of proper breathing and study a set of exercises. After a couple of months, the results will amaze you.:

• lose a couple of kilos
• muscles are strengthened and tightened;

Reviews of people involved in the bodyflex system, confirm the conclusions about the effectiveness of a combination of breathing exercises and good stretching.

Maria, 23 years old

Anna. 35 years

Eleanor. 56 years old

Katia. 21 years old

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Breathing exercises bodyflex for weight loss

Everyone wants to have a slim and refined figure. Therefore, when extra pounds appear, some give up, while others make attempts to restore their former beauty. To date, there are a huge number of diets, systems and methods of losing weight that help to regain the lost figure. One of the most popular ways to remove a couple of extra centimeters is bodyflex breathing exercises for weight loss.

This technique has helped a huge number of people to find a beautiful figure and a healthy body. However, the fact that a very small number of people know how to "correctly" breathe is a reality. The formation of proper breathing in bodyflex is 80% of the success of what you still get from this complex what you are trying to achieve.

“Correctly” breathing is quite difficult. But it's not too late to learn how to do it! Let's figure it out together, what is this miracle gymnastics?

Breathing exercises are a combination of proper breathing and exercises, the basis of which is a combination of deep breathing and certain types of exercise. The effect of weight loss occurs due to the saturation of the body with a large amount of oxygen, which, in turn, affects all muscle groups, helping them grow and stretch.

Important! During this type of gymnastics, learn how to make sure that the inhaled air is absorbed correctly, because the process of losing weight directly depends on this. You can lose weight only when using diaphragmatic breathing. Bodyflex helps fight accumulated fats precisely through oxygen. The figure becomes toned and elastic, and wrinkles and cellulite disappear.

Interestingly, men are superior to women in the matter of proper breathing: when inhaling, they inflate the stomach, and when exhaling, they relax it.

Morning jogs, miracle teas for weight loss, all kinds of diets - for many people, such methods of dealing with extra pounds make melancholy. There are always a lot of excuses not to run in the morning, or seagulls cost a lot of money. But be that as it may, there is a completely free method to lose weight and also tighten the body!

Yes, yes, free! We are talking about breathing exercises, which was presented by Marina Korpan.

M. Korpan developed a unique set of exercises on the basis of her personal research, as well as with the help of foreign specialists. Today, any girl who has a desire to lose a few extra pounds can follow the example of Korpan by doing Bodyflex.

You can do this gymnastics at home without visiting expensive fitness rooms. The exercises that Marina Korpan presented to us are not aimed at exhausting workouts. Which can lead to stress, and in the future, in general, to the desire to “tie up” with this business.

Breathing gymnastics by M. Korpan consists of 12 exercises: "Lion", "Ugly Grimace", "Side Stretch", "Pull Back Leg", "Seiko", "Diamond", "Boat", "Pretzel", "Hamstring Stretch" ”, “Abdomen”, “Scissors” and “Cat”.

This miracle gymnastics has a lot of positive factors:

• Minor waste of time. In order for you to achieve visible results, you need to give breathing exercises a maximum of 20 minutes a day.
• This method contributes not only to burning extra pounds, but also helps to tighten the facial muscles.
• These exercises can be done anywhere, both at home and in nature or at work.
• Bodyflex gymnastics contributes to the normalization of metabolic processes, and also helps to remove harmful substances and toxins from our body.
• Certain exercises help to contract the stomach muscles, which will subsequently affect the amount of food consumed.
• Solving two problems at the same time. The first is the elimination of extra pounds, and the second is the tightening of certain muscles.
• This wonderful complex helps relieve tension, irritability and fatigue.
• Thanks to breathing exercises, the condition of hair and skin improves, and the body as a whole is rejuvenated.
• Acquired flexibility and grace.
• People who have diseases of the heart, lungs and gastrointestinal tract are recommended to do breathing exercises.

It would seem that this method of losing weight from Marina Korpan has no contraindications, but this is not so.

1. It is strictly forbidden to engage in this type of breathing exercises for pregnant women, so as not to provoke premature birth.
2. At elevated body temperature or with any inflammatory processes, these exercises are not recommended.
3. With increased arterial and intracranial pressure, it is also impossible to engage in bodyflex.
4. Heart disease (failure, arrhythmia), glaucoma, severe stress also exclude this gymnastics.
5. It is not recommended to engage in the presence of any hernia, as this can lead to undesirable consequences.
6. If bleeding occurs, it is necessary to stop bodyflex exercises, however, after the condition is normalized, the complex can be resumed.
7. Taking medications: antidepressants, contraceptives and hormonal.
8. During an exacerbation of any chronic disease, gymnastics must be suspended so as not to worsen the course of the disease.

Important! If you have any disease, ordinary or chronic, in any case, before starting bodyflex breathing exercises, you should consult with your doctor!

Basics that will help you get a toned and healthy body:

1. Systematic training. Exercises should be without "skips", this will help you achieve the desired result much faster.
2. The best time for breathing exercises is in the morning. It is advisable to do it on an empty stomach.
3. There are no severe dietary restrictions. It is enough to exclude sweets and flour products from your diet.

Before doing M. Korpan breathing exercises, you need to know which exercises are right for you.

There are only three types of gymnastics: isotonic, stretching and isometric.

The isotonic method of weight loss is aimed at the work of a certain muscle group. Gymnastics for this type helps to stretch certain muscles to their full length. These activities require a huge amount of oxygen, so you need to be able to properly use all the oxygen that enters our body during gymnastics. This set of exercises is aimed at stretching the tendons, and also favorably affects the blood supply.

Stretching exercises. They help improve the elasticity of muscle tissue. Thus, after doing bodyflex, your muscles will become more plastic and flexible. It is worth noting that before starting the "stretching" a warm-up is very important in order to prevent the occurrence of injuries.

And there were isometric exercises. They are based on the application of efforts to overcome resistance. This method helps to increase muscle strength. But it does not affect the work of the heart and the flexibility of the joints.

I would like to add that when doing bodyflex, you should not miss any type of exercise, because all three complexes will help you achieve the desired result.

In order to lose a few centimeters from the stomach, we offer you Bodyflex breathing exercises, presented to us by Marina Korpan.

First you need to roll your lips into a tube and exhale all the air through them. In this case, the stomach should be drawn in towards the spine. Then close your mouth and take a deep breath, inflating your stomach. Then release the air through the open mouth. And in the end, close your mouth, draw in your stomach and hold your breath for eight seconds.

That's the secret to a toned belly!

Unfortunately, not a single person is immune from the appearance of extra centimeters on our body. However, in many cases, in the fight against treacherous weight, you can win!

It must be remembered that each muscle group has its own exercises. Also, do not forget about the systematic nature of the exercises, if you do breathing exercises when you feel like it, then this, most likely, will not bring any result.

In order to achieve the desired success faster, you need, first of all, to set yourself up for the right wave: think about why you need it, and whether you need it at all. After all, activities that do not bring pleasure, most often, do not bring benefits.

Also, do not forget about the risk group. People who are in it need to look for other, more gentle methods of dealing with excess weight!

Breathing exercises for weight loss bodyflex is the perfect set of exercises to make your figure slim and toned!

Look after yourself and be healthy!

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 a short time it is quite possible to remove excess fat deposits on the hips and waist. Let's see how simple gymnastics allows you to achieve excellent results without complex physical exertion and exhausting hunger strikes.

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.

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.

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.

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.

Such a 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.

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.

Aerobic type of breathing promotes the burning of body fat. Moreover, the effect is enhanced when performing special exercises.

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 goes down 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 allows you to remove excess fat from the 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.
• An effective exercise for the inner thighs. You need to sit on the floor and lean your hands behind you. In this case, the legs need to be spread very widely. Socks need to be pulled towards you and away from you.

The main set of exercises

• 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.

The following tips will help you achieve the desired result:

1. Regular exercise is required.
2. Loads should be regular.
3. The right choice of 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.

To achieve the desired result, a systematic exercise is necessary.

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

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.

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.

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.

With the help of healing gymnastics, you can solve health problems

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 stretched 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.

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 the condition worsens during exercise, 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 arrhythmias.

If the condition worsens with stress during exercise, then the load should be stopped.

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.

Do not be lazy and try simple exercises. A little effort every day is a guarantee of great results.

If you decide to lose weight, then you will not find a better complex than bodyflex for weight loss. The main thing is to master the breath. It is necessary to conduct classes in the morning on an empty stomach, it is allowed to drink a glass of water, tea, juice, and only with good health. The second time (if desired) you can practice a couple of hours before dinner. Particular care is needed at the time corresponding to menstruation, it is necessary to reduce the number of classes.

Proper diaphragmatic breathing is the most important thing in bodyflex.

When you learn this, then 90% of success is guaranteed to you.

What is special about this breathing, because we breathe all the time? We breathe, but not right.

Have you ever watched a child breathe? Look carefully at your baby, he breathes with his tummy, while the chest does not rise at all.

Having matured, we don’t know how to breathe like that and breathe mainly with the “chest”, because of this, many processes in our body begin to go wrong.

And with proper breathing, like in babies, the lungs fill up, which increases their volume, while strengthening the immune and cardiovascular systems, and your body is cleansed of toxins.

The breathing technique consists of five stages:

1. Exhale. Fold your lips into a tube and slowly exhale all the air from the lungs.
2. Inhale. Take the maximum, strong, sharp breath through the nose. This will be a "noisy" breath. "Inflate" the stomach with air.
3. Exhale. Exhale all the air through your mouth. The exhalation should be sharp, exhale from the diaphragm. You should get a whistling noisy "groin".
4. Retention of breath. Hold your breath and pull your stomach "under the ribs." The breath is held for 8 - 12 seconds (accounts).
5. Relaxation. Breathe in and relax.

When you master breathing, you can safely engage in BF.

Note:

• do not stretch the socks, they should be turned towards the body.
• keep the leg straight - this will help create tension in the buttocks
• you should lean with your elbows: if you perform this exercise, resting on the floor with your palms, you can break your back.

Run three times for each leg.

What you need to pay attention to:

• do not perform the exercise if your knees and hip joints hurt.
• do not bend the raised leg and do not raise above the head.

Perform 3 times for each leg.

Technique:

• Hands should touch only fingertips
• Do not raise your arms and shoulders up

Do the exercise three times

Do not make sudden movements, this may cause serious injury.

Reach forward with your chest, not your head.

Do the exercise three times

• When performing, try to tear your buttocks off the floor.
• Do not exercise if your knees hurt

Run three times for each leg

• If you have back problems, you can put a pillow under your buttocks
• Keep your legs straight

Do the exercise three times

• Do not swing like a pendulum, try to work the muscles, not the laws of physics.
• The abdominal muscles must work constantly, so that as soon as the back of the head touches the floor, you need to rise
• Don't strain your neck

Do the exercise three times

• Always keep your palms under your buttocks so as not to injure your back
• Do not raise your legs above 8-9 cm above the floor: this is just the height that creates the necessary tension in the abdominal muscles
• Mahi must be sharp

Do the exercise three times

• When performing the exercise, place your hands closer to the body.
• If you perform the exercise correctly, it seems as if a wave passes through the body from the abdomen to the head.

Run 3 times

Many people are preoccupied with finding programs to improve their well-being, lose weight, make the body slim and fit.

Bodyflex breathing exercises are an excellent result without heavy physical exertion and many hours of training. The program is suitable for women and men of different ages, physiques, degrees of preparation.

Bodyflex is a simple and effective method of healing the body, based on a combination of deep breathing and stretching of all muscle groups.

Special exercises were developed by American Greer Childers. The mother of three children, after regular classes, managed to lose two dozen kilograms. Her metabolism improved, her muscles became toned and elastic.

Just 15 minutes a day - and you will feel the effect of training. In bodyflex there are no jumps, sudden movements, weight lifting. The basis is proper breathing and muscle stretching.

You don't have to sign up for a gym. Everyone can master the technique of proper breathing. Home workouts will save you time and money.

Why do people gain weight? Not only from cakes and pastries. Most have a metabolic disorder. Consequence:

• flabby, loose skin;
• edema;
• accumulation of subcutaneous fat;
• unsightly "orange peel";
• the appearance of extra pounds.

Oxygen starvation of cells is the main reason why malfunctions in the body begin. The additional amount of oxygen entering the body helps fight:

• overweight;
• slow energy metabolism;
• weakness;
• drowsiness.

Why does deep breathing with bodyflex help restore oxygen supply to cells?

During classes, you need to hold your breath for 8 to 10 seconds. This is how carbon dioxide accumulates in the blood. Arteries expand, conditions are created for a more complete absorption of oxygen.

The essence of bodyflex is to learn proper breathing. By changing the type of breathing, you will move to a new level of oxygen supply to the body. Aerobic respiration helps burn excess fat.

Special exercises complement deep breathing:

• Isometric. They cause tension in the muscles of one group.
• Isotonic. Various muscle groups are involved.
• Stretching. Give muscles elasticity.

Advantages of the bodyflex system:

• improves metabolism;
• the body more fully absorbs the additional volume of oxygen;
• the abdominal muscles are strengthened;
• the fat layer disappears, filling the space between the internal organs;
• cellulite gradually disappears;
• constipation and problems with the gastrointestinal tract stop;
• the intestines remove toxins faster. The body is cleansed of toxins;
• extra pounds go away;
• muscles become elastic;
• the contours of the body are improved, the oval of the face is leveled;
• the skin is in good shape.

It is difficult for overweight people to perform jumps, receive power loads, withstand 40-60 minutes of intense training. Bodyflex eliminates excess fat without overexertion, without painful activities, without violence against oneself.

The basis of the bodyflex technique is diaphragmatic breathing. Learning to breathe in a new way in 1-2 workouts will not work.

The aerobic type will become the norm for you after about 20-30 days of constant training.

The task is to saturate the cells well with oxygen and remove carbon dioxide as completely as possible.

Strictly follow the methodology. Start with a small number of attempts.

From an excess of oxygen can:

• dizzy;
• feel tingling in the hands;
• darken your eyes.

Sometimes it will seem to you that there is not enough air, and you do not know how to breathe further.

Don't worry. This is a state of transition until the body gets used to the incoming volume of oxygen.

Remember the main rule: inhale through the nose, exhale through the mouth!

Approach each stage responsibly. “Shipping” is not in your best interest.

Your task is to expel all the exhaust air with force. Started:

• round your lips;
• put them forward, as for a whistle;
• calmly, smoothly exhale through the mouth;
• Are you sure you exhaled completely? Close your lips.

Your task is to forget about the existence of the mouth. All eyes on the nose. Started:

• the head is raised;
• inhale sharply through your nose;
• fill up the air. Imagine that you are working like a vacuum cleaner;
• sound effect? You are doing the right thing;
• fill your lungs with oxygen as much as possible;
• bite your lips tightly. Hold the air in.

Is your breath silent? You're not doing well! Imagine that you have not been able to breathe deeply for a long time. Once again, forcefully draw in the air.

Your task is to get rid of all the air that filled the lungs. Started:

• tighten your abdominal muscles;
• open your mouth wide;
• squeeze the muscles of the abdomen and diaphragm at the same time. The lungs will contract sharply and push out the entire volume of air;
• a whistling noise should come out, a pop, reminiscent of the sound of a busted tire;
• focus on the diaphragm. It is always more developed than the abdominal muscles.

This part is the most difficult. Your task is to hold the exhalation for eight measures. Started:

• close your lips and do not open until the end of the stage;
• imagine that you have no nose and mouth;
• tilt your head slightly towards the chest, concentrate on the abdomen;
• tighten your stomach and count to yourself to eight. Slowly!
• imagine that the stomach and all organs are gradually hiding under the ribs;
• a hollow on a deflated ball - this should be your stomach.

In the first workouts, you are unlikely to hold out until the count of "eight". Most women stop at the three-four count. Be persistent. Can you count to eight? The preparatory part has been successfully mastered. Important! All exercises in bodyflex are performed at the stage of holding the breath with the abdomen drawn in.

Have you mastered the full breathing technique? Start learning stretching exercises.

Tip: learn to do the exercises accurately without using deep breathing. Only after feeling how your muscles work, after bringing the actions to automatism, proceed to full loads.

Strengthens the muscles of the face and neck. Fights wrinkles and sagging skin.

Legs shoulder width apart. Keep your hands just above your knees. Swear a little. Do a breathing exercise. Open your eyes wide, looking up.

Round your lips. Tighten the nasolabial folds. Lower closed lips. Set the language to the limit. Do not relax your lips!

Important! You should feel the tension of all facial muscles from the chin to the area under the eyes.

Eliminates the "double chin", strengthens the muscles of the neck.

Perform all movements accurately. Stand straight. Push the lower jaw forward, as in an overbite.

Stick out your lips as if you are trying to kiss someone. Tighten your neck.

The head looks up. Give your kiss to the ceiling.

Do you feel a strong tension of the entire thoracic region? A stretched string should go from the chin to the sternum.

Do you feel? You are acting right. Important: lean back slightly for balance.

Strengthens the lateral surface of the waist and hips.

Repeat 3 times left and right. Rest your left hand on the bent knee of your left leg.

Stretch your right leg out to the side. The sock is stretched, the foot is pressed to the floor. Stretch your right hand up.

Stretch your arms as hard as you can. Your task is to stretch the muscles from the waist to the armpit.

Strengthens the muscles of the back of the thigh and buttocks.

Starting position - on all fours. Rely on your knees and elbows. Bring your leg back. Knees are straight, fingers rest on the floor.

Hands in front of you, lean on your palms. Head straight. Inhale correctly, draw in the stomach well.

Raise your outstretched leg as high as possible. Connect the tense muscles of the buttocks. Squeeze-unclench them up to 10 times.

Exhalation. Lower your leg. Perform 3 times with each leg.

Strengthens the outer surface of the thighs. Eliminates ugly "ears".

Get on all fours. Lean back as in the previous exercise.

Take your leg out to the side to a 90 degree angle.

Inhale, draw in your stomach. Pull your leg forward. Count to 10. As you exhale, lower your leg.

Important: the leg at the knee does not need to be bent.

Strengthens arm muscles.

Main stand. Close your hands in a ring. Raise your elbows high.

Slightly round your back. Rest your fingers.

Your task is to feel the tension from the hands to the sternum. Count up to 10.

Exhale. Repeat the exercise 3 times.

Strengthens the part of the body that is difficult to work out - the inner surface of the thighs.

Sitting on the floor, spread your legs apart. Pull your socks towards you. Heels pressed to the floor.

Lean behind you with straightened arms.

Imitating the movements of a rower, move your hands forward, put them in front of you and bend over.

Finish the exercise on the count of 10. Exhale. Take your hands behind your back again. Do 2 more times.

Forms a beautiful waist, strengthens the outer surface of the thigh.

Sitting on the floor, the legs are maximally bent and crossed at the knees.

Important: the left knee is under the right. Pull your right knee up and towards you with your left hand.

At the same time, turn to the right until you can see the wall behind you. Act carefully.

Slowly roll forward for a count of ten. Change your leg. Repeat three times.

Tip: try to reach your chest well with your knee.

Strengthens the muscles of the back of the thigh.

Lying on your back. Keep your legs at a 90 degree angle. The abdomen is drawn in.

Grasp your calves or knees with your hands, socks pointing at you.

Stretch your muscles, pull your socks with force. Get good on the floor.

Hold this position for 8 cycles.

Helps to create a beautiful relief of the abdominal press.

Lie down on your back. Straight legs are stretched.

Raise your legs, bend your knees, place your feet 35-40 cm apart. Stretch your arms up.

The head is firmly pressed to the floor. Inhale, draw in your stomach.

Stretch your arms again, lift your shoulders and lift yourself off the floor.

Raise your shoulders up. Slowly lower yourself to the floor.

Tip: Tilt your head back. Otherwise, you risk injuring your neck.

Strengthens the lower abdomen.

"Scissors" are familiar to everyone in the complex of morning exercises.

Lying on your back, spread and bring your legs together like scissors.

Features: before swinging your legs, perform diaphragmatic breathing.

Legs are constantly tense. Tip: keep your feet 9-10 cm off the floor.

The final exercise of the complex strengthens the muscles of the abdomen and back.

Get on all fours. The back and arms are straight. Deep breath, stomach drawn in.

Slowly lower your head, arch your back well, like a cat. Count to ten. Exhalation.

Relax your back muscles completely. Do it three times.

Important: do the exercises in the suggested sequence.

So you will work out all the muscle groups in order.

How to exercise for maximum effect? The rules are simple:

1. Systematic lessons. The constancy of loads is the key to a tangible effect in a short time. Better daily for a quarter of an hour than an equal week for an hour.
2. Proper selection of exercises. In bodyflex, each exercise or pose precedes the next. All muscle groups are involved, not individual zones. The whole body works.
3. No need to reinvent the wheel. The bodyflex system takes into account the needs of every woman and her desire to be beautiful. The diet ends - kilograms return. Bodyflex does not get bored. For the entire period of your life, you can engage in an effective technique, be fit and slender.

Take the first month to master the technique of proper breathing and study a set of exercises. After a couple of months, the results will amaze you:

• lose a couple of kilos
• the waist will decrease by 2-3 centimeters;
• muscles are strengthened and tightened;
• the manifestations of cellulite will decrease;
• you will become more energetic and cheerful.

Feedback from people involved in the bodyflex system confirms the conclusions about the effectiveness of a combination of breathing exercises and good stretching.

Maria, 23 years old

I have been doing body flex for two years. It was hard at first. Breathing was bad. Mastered three weeks. And then everything went like clockwork. Now there is such lightness in the body. Dropped 5 kg. The figure became slim. I recommend to all.

Anna. 35 years

I learned about bodyflex and decided to try it. I had an extra 20kg. There was shortness of breath, heaviness in the legs. At first, not all exercises were successful. Mixed fat. Gradually got involved. I've been doing it for about a year. I lost 9 kg, the skin is tightened right before my eyes. I do every day. I especially like the “boat” and “cat” exercises. I advise you to do everything in order. This is how the muscles warm up.

Eleanor. 56 years old

I want to always be in shape. Jumping across the room is already hard. The doctor advised me to do bodyflex. Very satisfied. The fat layer at the top of the abdomen, which prevents many women after 40 years, has disappeared. Training experience - 1.5 years. I'm not going to quit.

Katia. 21 years old

My girlfriend and I have been doing body flex for a year. The figures we have now are what we need. I work and so does my friend. Not enough time for the gym. I advise you to learn the complex well, and then add breathing. Some of the poses are similar to yoga. Everything needs to be done exactly. Excellent program.

Do you dream of losing weight? Have you decided to take care of your health? Start exercising in a new way. Bodyflex breathing exercises will allow you to become more beautiful, slimmer, more energetic in a short time. Take care of your health!

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You can find out what kind of berry it is here.

Read more about the health benefits of goji here.

Being full is ugly, not aesthetically pleasing, and even unhealthy. Modern fashion suggests a slender, toned figure without excess folds of fat. But what if the body has accumulated extra pounds, and the weight does not want to return to normal? Bodyflex for weight loss is a new modern method of exercises related to breathing exercises. It is designed for people who move little during the day and do not have time for training. Bodyflex gives good results in combination with a diet.

Bodyflex is a specially designed set of postures and exercises, the implementation of which is closely related to the observance of the special rules of diaphragmatic breathing. The American Grieg Childers is considered the founder of this unique weight loss technique. She came up with the idea to adapt elements of yoga for burning fat. The bodyflex program contains 12 exercises. You need to perform them before breakfast, on an empty stomach. The duration of one lesson should be at least 15 minutes daily.

The bodyflex technique is aerobic, it is based on the assertion of scientists that an oxygen-enriched body itself normalizes metabolic processes and breaks down fats. By effectively combining physical activity with breathing practices, you can achieve amazing results. Improves blood circulation in sedentary areas of the body, increases muscle tone. During training, you will feel that your body is filled with vital energy, the body is rejuvenated.

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Scientists have proven that the process of losing weight is associated with the nutrition of the body with oxygen, which is a catalyst for the chemical reaction of fat breakdown. Listen to your breathing at a normal pace - you take shallow, short breaths with your chest, which significantly limits the saturation of the body with oxygen. We actively use only 30% of the lungs. Bodyflex will teach you to breathe not only with your chest, but also with your stomach.

To begin with, we will master the correct breathing technique, because without it, all bodyflex exercises performed will bring little benefit for weight loss. Starting position: feet 30 cm wide, imagine that you intend to sit down, grab your legs above your knees with your hands. Raise your head and look ahead. Consider the five stages of breathing.

Stage 1. Through the lips gathered by the tube, slowly exhale absolutely all the air from the lungs so that they are completely emptied.

Step 2. With lips tightly closed, take a quick, noisy deep breath, filling your lungs to the limit, as if after diving out of the water.

Step 3: Breathe out deeply through your mouth. Raise your head a little, close your lips tightly, get ready to exhale sharply, but not with your chest, but as low as possible. With your mouth open, exhale quickly and completely, you should get a “groin” type sound produced by the diaphragm.

Stage 4. Do not breathe, draw in the stomach as much as possible, counting 8-9 seconds. Press your chin to your neck and, pulling in your stomach, lift it higher. Do not change position and do not breathe for 10 seconds.

Stage 5. Relax the abdominal muscles, inhale. There will be some sobbing. Feel the air filling your lungs rapidly.

Exercise helps to train the muscles of the neck and face. Place your feet 30 cm apart, leaning slightly forward, grab your legs above your knees with your hands. Do breathing exercises. Stop at the stage with the retraction of the abdomen. Make a small circle from the lips. Open your eyes wide and lift up. At the same time, lowering your lips down, stick out your tongue as much as possible, tensing the muscles of your cheeks and nose, as shown in the photo. You should stretch the muscles under the eyes and up to the chin. Hold for 8 seconds. Exhale, relax. Repeat all 5 times.

• "Ugly Grimace"

Stand in the starting position, as in the previous exercise. Perform three stages of breathing exercises, on the fourth, hold your breath, pull your stomach in deeper. Cover the upper teeth with the lower teeth, making the wrong bite. Pull your lips out, as for a kiss, stick out with all your might to tense the muscles of the neck. Tilt your head back, stretch your lips to the ceiling. Muscles tighten from the chin to the chest. We keep the torso straight, the arms below stretch back, like a skier jumping from a springboard. The soles are on the floor. We try to hold our breath for 8 seconds. We repeat 5 times.

• "Side Stretch"

The exercise strengthens the muscles of the trunk on the sides. In the usual breathing position, we perform three stages of breathing, we draw in the stomach. Bend the left knee and place the left hand on it. Straighten the right leg to the side, pull the sock. We transfer the weight of the body to the bent left knee. We raise the right hand as high as possible and to the head, we try to stretch the lateral muscles of the body. We do not bend the arm at the elbow, it is straightened and is located near the head. Maintain the pose for 8 seconds. It is necessary to repeat this exercise 3 times with each hand.

• "Pull Leg Back"

Strengthens the muscles of the buttocks. We become in the knee-elbow position. After completing 3 stages of breathing exercises, we hold our breath, draw in the stomach deeper, straighten the leg behind us, raise it higher, fingers pointing down. We put the weight on our hands. We strain the gluteal muscles, we try to squeeze and unclench them. Head up, look ahead. We perform the exercise for 8 seconds with each leg three times. We normalize breathing and lower the leg.

This exercise trains the outer thigh muscles. Having fallen on hands and knees, we direct the right leg to the side, perpendicular to the body, the foot is on the floor. After the respiratory stages, we draw in the stomach, raise the right leg as high as possible, trying not to bend at the knee. We linger for 8 seconds. Release your breath and lower your leg. We perform the exercise three times with each leg.

We strengthen the muscles of the hands. We hold the body vertically, feet shoulder-width apart, hands in front. Raising the elbows, we close the fingers of both hands together (only fingers, not palms). Having completed breathing practices, drawing in the stomach, we rest with our fingers with force. The muscles of the hands from the wrist and above should tighten. We hold ourselves in this position for 8 seconds. Relax, breathe. We repeat everything from the beginning 3 times.

The exercise tightens the muscles of the inner thigh. Sitting on the floor, position your legs in a "V" shape, resting your hands behind you. We pull the socks towards us, first straight, then in the direction to the sides. We perform the stages of breathing practice, we draw in the stomach, after which we move our hands from behind the back in front of us. Bending forward at the waist, we “go” with our hands further and further, leaning lower. The muscles of the inner thighs should tighten and stretch. Hold for 8 seconds, exhale, relax. We perform the exercise 3 times.

Waist shaping exercise. We sit on the floor in Turkish style, left knee on top. We try to straighten the leg below the knee as horizontally as possible. The left hand is behind, and with the right we take the knee, do breathing exercises, draw in the stomach and hold our breath. Shifting the weight to the left hand, the other pulls the left knee towards us. We turn the torso to the left until we can look back. The muscles of the outer surface of the thighs and waist should stretch. Hold for 8 seconds, exhale. Repeat the exercise three times with each leg.

• "Hamstring Stretch"

This exercise strengthens the back muscles of the thighs. Lie on your back and raise your legs up. We try to pull the socks towards us, aligning the feet. If you feel discomfort in your back, put something soft under your lower back. Grasp the top of your calves with your hands. This will be our starting position. Perform breathing exercises, draw in the stomach deeper. With your hands, pull straight legs to your head, buttocks should not rise above the floor. Stretch the hamstrings for 8 seconds, then normalize breathing. Repeat 3 times.

• Download "Abdominal press" with bodyflex

We lie down on our back, legs bent at the knees at a distance of 30 cm from each other. We stretch with straight arms to the ceiling. We perform breathing exercises, retract the stomach. We stretch our straight arms up, raise our shoulders above the floor, throw our heads back and look at the ceiling. Freeze for 8 seconds. Then we relax the muscles, gradually lower ourselves to the floor, and immediately repeat the exercise 3 times.

Training of the muscles of the lower part of the abdominal press. Let's take the starting position - lying on the floor, legs together, palms of the hands under the buttocks support the back. We perform a respiratory complex. At stage 4, we hold our breath, draw in the stomach and raise our legs 8 cm above the floor, we begin to make wide, powerful swings in a horizontal plane, one leg above the other. The loin and head do not rise above the floor. We pull socks. Do 10 seconds, exhale. We repeat 3 times.

We take emphasis on the hands and knees, the back is straight, we look forward. After the third stage of the gymnast, we hold our breath, draw in our stomach, tilt our heads down, arch our backs like an angry cat. We remain in this position for 10 seconds. We exhale and relax. The exercise should be repeated 3 times.

Bodyflex has very few contraindications. This set of exercises should not be practiced by pregnant women. Bodyflex exercises are also contraindicated for acute inflammatory diseases with fever, and bleeding. With caution, we recommend approaching exercise to people suffering from glaucoma and increased intracranial pressure, bodyflex in this case can lead to an exacerbation of diseases.

Find out in more detail what bodyflex is - video and photo instructions will help you perform a set of exercises correctly.

In her video tutorial, instructor Marina Korpan shows how to properly perform breathing exercises and exercises for the muscles of the body using the bodyflex weight loss method. Repeat after her, and you will definitely succeed!

Would you like to receive an introductory briefing on bodyflex exercises for weight loss from the very founder of the Greer Childers method? You have such an opportunity, just watch our video.

Learn more about what is breathing exercises for weight loss of the abdomen.

Irina, 28 years old: “At first, breathing exercises were difficult, this peculiar sound “groin” did not work out. It took me two days to figure out how to do it. Girls, the main thing is not to retreat if you decide to do it. I have been with bodyflex for a month now, I have become much slimmer!

Alena, 25 years old: “You won’t believe it! Performing bodyflex exercises for only two months every day for 20 minutes, I lost 5 kg, pumped up the press! I advise everyone who cannot lose weight while on a diet to try bodyflex.

Victor, 31 years old: “I also like the Bodyflex. I did not set myself the goal of losing weight, I just wanted to strengthen the muscles. And I did it! Guys, these exercises work one hundred percent! The girls are already looking at me with much more interest.

Bodyflex is a system that helps to get rid of extra pounds in a short period and maintain harmony in the future. Bodyflex is based on deep diaphragmatic breathing, which must not be forgotten during exercise.

Thanks to such breathing, during the exercise, a sufficient amount of oxygen enters the bloodstream, and along with the exercises, the muscles tense precisely in problem areas. All this contributes to the breakdown of fat and toning of muscle tissue. It turns out that oxygen is necessary for burning fat. And this is precisely the essence of bodyflex - saturation of the body with the necessary amount of oxygen.

In order to understand how effective bodyflex is, it is enough to get acquainted with the statistical data. And they say that during fitness, a person loses up to 400 kilocalories in one hour, and during the same time, body flex takes 3,500 kilocalories. Can there be any doubt about this technique?

It is worth noting that it is necessary to trust only those methods that have been developed by specific people (specialists). Otherwise, you can spend time and effort, but never achieve the desired result. You need to start with mastering the breathing technique. Without this, any exercise will be useless.

Breathing in bodyflex should correspond to the following pattern: exhale-inhale-exhale-hold your breath-inhale.

It seems that everything is simple, but each step must be performed correctly. So exhalation means emptying the lungs of air. To do this, you need to squeeze your lips into a tube shape and slowly exhale the air. After that, you need to close your mouth and take a breath. Mouth is strictly forbidden to inhale! You need to sharply inhale through your nose until there is as much oxygen as possible. You need to do this quickly, so it's normal that noise will be made. The next exhalation is done differently than the first. You need to raise your head so that it is at an angle of 45 °. After that, it is necessary to compress the lips, and then sharply exhale the air at once. With this exhalation, a sound resembling the word "groin" is made. In some cases, after such an exhalation, a cough may begin - this is normal.

After exhaling all the air, you need to hold your breath for 10 seconds. In this case, you need to draw in the stomach from the bottom up, forming a wave. The head can be kept tilted down. After that, a breath is taken with relaxed abdominal muscles. Such breathing should be trained in this position: put your feet shoulder-width apart, bend them slightly and put your palms on top of your knees, keep your head straight.

In order for weight loss to be maximum, the following rules should be followed:

The most important thing is regularity. If possible, you need to practice every day, or at least 1 time in 2-3 days.

• Repeat the exercises in the morning for 20 minutes;
• Do exercises on an empty stomach, after drinking a glass of water;
• Practice outdoors whenever possible. This speeds up the process of losing weight and makes classes enjoyable;
• Do not go on a diet, but switch to fractional nutrition: eat small portions up to 6 times a day;
• Before you start bodyflex, measure your body in problem areas, and then make repeated changes once a week;
• Do not eat for an hour after exercise.

Of the most effective exercises, they note: "Diamond", "Tilts to the sides", "Twisting lying", "Twisting sitting", "Twine". The main thing in bodyflex is perseverance, but only after you can learn how to breathe correctly. Otherwise, all efforts will be in vain and meaningless, because then you will lose no more calories than with regular fitness.

Cons of bodyflex

• if you started doing body flex, then you can no longer throw excess weight otherwise and the centimeters around the waist will very quickly return to their places;

• you need to practice on an empty stomach;

• - the main thing in bodyflex is constancy. If you missed a few classes, you need to start over.

Bodyflex for weight loss. Reviews

It should be noted here that this system of exercises is especially useful for young mothers who, after childbirth, dream of restoring the elasticity and beauty of the abdomen in the first place. We already wrote about other methods of getting rid of the stomach and riding breeches on the hips, but the body flex really intrigued me. After all, it turns out that doing it is much easier, you just need perseverance.

Here are some reviews that we found on the Internet:

Girls! I highly recommend Bodyflex to everyone! I myself have always thought that all breathing exercises are nonsense. But after trying Bodyflex, I was convinced of the opposite. During pregnancy, I gained 25 kg, now the baby is 4 months old, and I have already returned to my weight!!! This despite the fact that I do NOT every day, on average 3-4 times a week it turns out. Just a baby does not always make it possible to work out in the morning on an empty stomach. And these days I feel like I don't have enough classes))). I really like classes with Marina Korpan, I watch all her programs and choose exercises for myself. I am attaching a photo to the database and together with Bodyflex. The quality of the photo is not very good, but the difference is noticeable. Here is the result for 2.5 months of classes.

Anastasia Kuzmina

A week and a half of bodyflex training: minus 2kg, measurements-waist 1cm, belly minus 2cm, riding breeches zone minus 5cm, booty minus 4cm, frog minus 3cm, chest minus 1cm)))

Bride of the Wind

I gave birth at the end of December, during pregnancy I gained 17 kg. BODIFLEX started in early January and in 2 (!!!) months I returned to my weight, which I had before pregnancy! I also breastfeed and do not always work out every morning, but I try to do it every night before bed. I am very pleased with the results! The body tightened up and it seems to me that my figure has become even better looking than before pregnancy! (over the stomach, of course, still oh-oh-oh, how much work). Now the weight is worth it (but I’m happy with this result, these extra pounds have been with me for about 5 years already) and I will seriously get rid of them when I stop breastfeeding my baby. In general, I recommend to everyone!!! BODIFLEX FOREVA!!!

Instead of describing in words how the exercises of the bodyflex system are performed, we offer several interesting videos where both the breathing technique and the exercises are very clearly described.

There are a large number of methods for reducing excess weight: Chinese, Tibetan gymnastics, Pilates and breathing exercises. One of these methods is Bodyflex. It is based on diaphragmatic breathing and a set of exercises that redirect the received oxygen to a specific area of ​​the body. Breathing exercises for weight loss Bodyflex provides improved ventilation of the lungs. Proper execution of the technique contributes to the rapid loss of body fat on the waist and hips.

The bodyflex program is an easy way to lose weight and a kind of massage of the internal organs, providing intensive oxygen supply to the tissues. Its advantage is that its performance does not require special physical training. In order for bodyflex breathing exercises for weight loss to bring the expected effect, it is necessary to adhere to a number of rules and principles for performing exercises:

• Exercise should be done in the morning before breakfast.
• You need to inhale only through the nose, exhale through the mouth.

Before performing the complex, it is necessary to master the bodyflex breathing technique. It consists of 5 consecutive steps:

• Breathing exercises for weight loss Bodyflex begin with the exhalation of air accumulated in the lungs. To do this, close your lips with a tube, slowly, gradually exhale the air to the end.
• After releasing all the air without a trace, hold your breath, pursing your lips. Then inhale as sharply and as quickly as you can, filling your lungs with as much air as possible. The breath should be loud, reminiscent of the sounds of a vacuum cleaner.
• After the lungs are filled with air, slightly raise your head, close your lips tightly, as if distributing lipstick over them, hold your breath. Then, opening your mouth wide, sharply exhale all the air in your lungs. With the correct performance of the bodyflex exercise, the whistling sound “groin” will break out. It must come from the diaphragm.
• After all the air has been exhaled, it is necessary to close the lips and hold the breath for 8-10 seconds. At this time, tilting your head down, pull in your stomach, as if pulling the abdominal organs up.
• Relax, inhale through the nose, releasing the abdominal muscles. The breath should be loud and resemble a “sucking” sound.

It is not easy to achieve the correct implementation of breathing exercises for weight loss Bodyflex. The most difficult is the 4th stage of the exercise. A special posture will help to alleviate it. To do this, you need to stand up straight. Then take a position, as if about to sit down. The body needs to be tilted forward a little, legs bent at the knees. Rest your hands on your hips about 3 inches above your knees. The correct posture resembles the stance of a volleyball player in defense. This position will help you breathe during gymnastics at first.

Bodyflex breathing exercises for weight loss were developed by an ordinary American woman, Greer Childers. Seeing her reflection, she realized that behind everyday worries she abandoned not only her appearance, but also her state of health. The solution to this problem was to saturate the body with an increased amount of oxygen. She devoted her book “A Magnificent Figure in 15 Minutes a Day” to this topic, which formed the basis of a bodyflex video course.

According to the reviews of the fans of the method, daily exercises help to reduce body volume by a few centimeters and make the stomach flat. Already within the first seven days, subject to the correct implementation of the complex, there is a loss of 10 to 30 cm in problem areas. To restore the former elasticity of the buttocks, hips, arms, legs, chest, Greer Childers offers the following exercises:

1. Bodyflex for facial rejuvenation.

• The torso should be tilted parallel to the floor, inhale and exhale. Remaining in the same position, round your back and inhale through your nose, pressing your stomach against your spine, exhale noisily.
• Arch your back again and hold your breath until count 8.
• Holding your breath, lower the corners of your lips and tighten your facial muscles as much as possible.
• Inhale and exhale normally.
• Repeat the exercise five times. To have a correct understanding of the method, use the bodyflex exercises in pictures.

2. Bodyflex for the waist.

• This exercise will help to cope with excess centimeters on the sides.
• Perform a breathing complex. On a delay, lunge with your left foot to the side.
• At this time, stretch the right hand above the head, bend the left and put it on the knee.
• Do 5 sets for each hand.

3. Seiko.

• To do this, you need to rest your hands on the floor, bend your left knee on the floor, raise your right leg and take it to the side.
• Remaining in this position, you need to perform a 5-stage respiratory complex, provided that while holding the breath, the right leg is kept raised, and when relaxing, bending at the knee, lower it to the floor.
• Repeat 5 sets for each leg.

Marina is a Russian bodyflex specialist. She tested the Greer Childers technique. Its proposed complex is based on yoga breathing techniques and is adapted for weight loss. We offer several bodyflex exercises developed by Marina Korpan:

Exercise 1.

• Stand straight and place your right hand on the center of your abdomen. Take a slow deep breath in through your nose.
• Then exhale the same way through your mouth. Strive to ensure that the chest is less involved in the process, and the stomach is more involved.
• Repeat the complex three times.

Exercise 2.

• This complex is a continuation of the first. Remaining in the starting position, inhale deeply slowly, without stopping, take two sharp before-breaths.
• Exhalation is done in the same way: a slow full exhalation with two short pre-exhalations through the nose.
• The complex is repeated three times.

Exercise 3

• It is performed in a straight position with a hand located on the stomach.
• Take three normal breaths through your nose and exhale through your mouth.
• Then you need to take three breaths and exhalations with a pre-inhalation and a pre-exhalation.

In addition to bodyflex, there is an equally well-known breathing exercise called oxysize. Both of these techniques can be done at home for free. Their main difference lies in the impact on different muscle groups. Oksizize - a 4-stage technique, suitable for girls who have problems with the waist, fat deposits in the abdomen. Bodyflex is a 5-stage complex designed to combat excess thighs. Each of these methods has its own advantages and disadvantages. Let's take a look at them.

Benefits of Bodyflex:

• Suitable for full people.
• Does not require a change in diet.
• The result comes quickly.

Disadvantages of Bodyflex:

• Not suitable for people with trained muscles.
• Exercises are performed only in the morning hours.
• The use of contraceptives and antidepressants reduces the effectiveness of gymnastics exercises.
• Has a number of contraindications.
• A doctor's consultation is required.
• You can not stop exercising, otherwise the lost weight will return.

Advantages of Oxysize:

• Does not require noisy inhalations and exhalations.
• No breath holding required.
• Can be performed at any time.
• Has no contraindications.
• Contains Kegel exercises.
• The effectiveness is not affected by the use of drugs.

Disadvantages of Oxycise:

• It is necessary to follow the diet.
• Possesses complex technique.
• You can't skip classes.
• Has not been clinically tested.

An analogue of bodyflex is the gymnastics of A. N. Strelnikova. Its difference lies in a short and sharp inhalation and passive exhalation, which is performed during movements that provide compression of the chest. Gymnastics, affecting the nasal mucosa, ensures the relationship of the respiratory organs with all vital systems. This feature allows you to cure a wide variety of diseases, including diseases of the lungs, gastrointestinal tract, and genital area. Let's look at a few exercises for the prevention of SARS and diseases of the abdominal organs:

1. "Palms".

• Begin the exercise from a standing or sitting position. At the same time, bend your elbows, point your palms away from you.
• Clenching your hands into fists, take noisy sharp breaths at the same time.
• The exercise consists of 20 series of 8 breaths.

2. "Shoulders".

• Stand straight, feet should be slightly narrower than shoulder width, fingers clenched into fists.
• When inhaling, you need to sharply lower your arms and open your fists, spreading your fingers, straining your shoulders and hands with effort at this moment.
• The exercise contains 8 series of 8 breaths.

3. Exercise "Pump".

• Stand up straight or sit down. Feet should be slightly narrower than shoulder width.
• Inhale and slowly lean forward, without taking a break, slowly return to the previous position.
• The exercise includes 8 series of 8 breaths.

Respiratory weight loss helps to solve a lot of health problems and correct body contours. However, the tension that occurs during a series of exercises can cause a deterioration in the general condition, and in some cases provoke a stroke or cardiac arrest. For this reason, the following contraindications must be considered:

• fluctuations in blood pressure.
• Hypertension.
• Conditions after operations.
• Heart disease.
• Retinal detachment.
• Pregnancy.
• Exacerbation of chronic diseases.
• Arrhythmia.
• Pathology of the thyroid gland.
• Bronchial asthma.
• Glaucoma.
• Bleeding.
• Elevated temperature.
• Brain injury.
• Cold.

In order for breathing exercises to bring the expected result, it is necessary to strictly follow the instructions for each individual complex and correctly observe the technique. Online lessons will help you understand the features of the Childers and Korpan methods. With their help, you can overcome a number of diseases such as urinary incontinence, vegetative-vascular dystonia, endometriosis, fibroids, stuttering, neurosis, frequent colds, prostatitis. Our selection contains video tutorials in Russian from respiratory gymnastics trainers for beginners.

There is another interesting type of exercise - gymnastics according to the Fukutsuji method. Together, these types of loads will give a more noticeable result in the form of dropped kilograms.

It is logical and understandable when a variety of weight loss complexes are developed by fitness instructors or other specialists. But one of the successful and sensational methods around the world was created by a mother of many children, who was simply tired of wearing large-sized clothes. It .

The benefits of bodyflex breathing exercises

Its essence lies in a special aerobic respiration, which allows you to more fully provide the structures with oxygen. Against this background, reproducible various movements become much more effective. It's no joke, 10 minutes of body flex can take as much energy as an hour of jogging.

Bodyflex breathing exercises are being worked out not only by the leading muscle groups with problems, but even by the facial ones. That allows you to tighten the contour and refresh the skin color.

It is better to do it without absenteeism - daily, but do not devote too much time to it. Of course, longer sessions will burn more calories, but they will also tire you out so that the effect may well be reversed. Optimal - 20 minutes a day. Half an hour is the maximum.

A special condition that is very important to observe is that classes must be started with an empty stomach. It is best to exercise after waking up in the morning. However, if this is not possible, then after a meal you need to withstand at least a couple of hours.

The results will not be as fast as many would like. But after a week, the initial changes at the waist will already be revealed. In general, it should be noted that volumes in general will go first. And after that, metamorphoses and muscle relief will become more obvious. Bodyflex, like many other breathing exercises, creates a very long-term effect. Well, if you make this complex a daily habit, then you can forget about problems with being overweight, as well as prolong your youth.

Thanks to this system, tension disappears, flexibility and lightness appear. In the process, the capacity of the stomach decreases due to muscle contraction. And this means that less food will be absorbed until the moment of saturation.

In addition, bodyflex breathing exercises help prevent seasonal colds, and are useful for problems with the lungs, heart, and digestive system.

You can work out in the gym or at home. This does not affect the result, but makes the complex more accessible.

Contraindications for bodyflex breathing exercises

Common to all is the observance of strict diets. A lot of energy will be spent, therefore, nutrition should be as complete as possible. Although, of course, it will not be superfluous to refuse buns and sugar.

You should consult with your doctor about the possibility of practicing according to this method if you have diseases:

• severe heart;
• vessels of the brain;
• acute inflammatory nature (restriction changeable);
• chronic (avoid during exacerbations);
• with tumor spread;
• threatening bleeding.

Pregnancy is also a reason to postpone classes for a certain period.

How to breathe during bodyflex gymnastics

The breathing technique is probably the most important thing to master. Therefore, this should be done even before the gymnastics itself. Don't forget to ventilate the room before starting. Initial posture: knees bent, hands resting on them. Look and head forward.

1. Exhalation through the mouth.

• It is important that the whole air is released from the lungs. Try to squeeze it out as much as possible.
• Lips make the letter "O".
• Pull them out as if for a whistle.
• Start exhaling. Slowly, at a calm pace.
• When there is no way to squeeze out more air, the lips close.

1. The stage of bodyflex breathing exercises, including the inhalation of air through the nose.

• The mouth is not involved. Tightly closed.
• Loud short inhalation through the nose. To do it right, imagine that you have emerged from the water. Inhale sharply and briefly. But take in as much air as possible.
• Inhale in the same way again and again.
• When the air has nowhere to hold, stop breathing.
• The mouth is closed. Nose seems to be missing.
• We keep the air in ourselves.

1. Mouth exhalation.

• Open your mouth, rounding it wide.
• Tighten your abdominal muscles and diaphragm.
• A sharp exhalation should be accompanied by sounds like "puff".
• Push the contents of the lungs to the limit.

1. Retention of breath. This stage is key in bodyflex breathing exercises..

• The mouth and sinuses are not included.
• Lower your head a little.
• Press start to tighten in itself.
• Pull the internal organs together with the abdominal muscles inward and upward.
• When the stomach "sticks" to the vertebrae, stop (it is optimal to count up to 8).

1. Inhalation through the nose.

• When there is already no patience, there is not enough air, inhale through the nose.
• The muscles are relaxed.

Bodyflex breathing exercises

"Diamond". Directed to the forearms, shoulders.

1. Spread legs.
2. Bend your knees.
3. Put your hands on your knees.
4. Breathe as described above.
5. Stick the belly to the spine.
6. Straighten your spine.
7. Fingers rest against each other, hands in a ring.
8. The elbows are raised.
9. Holding your breath, begin to press your fingers against each other. Tense arm muscles.
10. Inhale and relax your muscles. Duplicate three times.

"Boat". Breathing exercises bodyflex perfectly corrects the hips.

1. Sit on the floor.
2. Straight legs spread wide.
3. Take your hands behind your back and rest on the floor.
4. Tilt your head to your chest.
5. Breathe until the stomach is drawn in.
6. Move your hands forward and begin to stretch them along the floor as far as possible.
7. Inhale, put your hands behind your back. Three doubles.

"A lion". Face, neck.

1. Lips in a surprised circle.
2. Look up with your eyes.
3. Pull the lips down with the tongue sticking out to the limit.
4. All this at the stage of the retracted abdomen.
5. 5 doubles.

"Ugly grimace". Another bodyflex breathing exercise for the face (neck, chin).

1. Extend the lower jaw and extend the lips "for a kiss."
2. Pull the neck in the same direction to the limit.
3. Raise your head up, feeling a strong tension under the chin.
4. As usual, the stomach is pulled. 4-5 takes.

"Side stretch". Belly and waist.

1. One leg is bent at the knee joint.
2. The second one is pulled back.
3. The elbow rests on the bent leg.
4. With the other straight arm, stretch in the opposite direction, stretching it above your head.
5. 3 doubles for each side.

"Martin". Bodyflex for the hips: we form the outlines of breathing exercises.

1. Lean on your knees and elbows.
2. Stretch one leg back, toes pointing down.
3. Breathing until the abdomen is drawn in.
4. Raise your leg as high as possible. The toe is still down.
5. 5 doubles.

"Scissors". Belly from below.

1. Lying position. The arms and legs are extended.
2. Breathing until the abdomen is drawn in.
3. Raise your legs 10 cm.
4. Traditional scissors with wide strokes.
5. 4 doubles.

"Cat". Bodyflex breathing exercises are also useful for the back.

1. Support on knees and hands.
2. The head looks forward.
3. Breathe until the stomach is drawn in.
4. Bow your head and arch your back as far as possible.
5. Inhale, relax. 5 doubles.

"Abdominal Press".

1. Get on your back. Bend your knees. Get on the floor.
2. The arms are straight up.
3. On a retracted stomach, raise the shoulders and chest as much as possible.
4. 3 doubles.

"Seiko". Hips in the "breeches" zone.

1. Rest on your knees and palms.
2. Bring one leg to the side, trying to create a right angle with the body. Foot on the floor. The knee is straight.
3. On a retracted abdomen, move the leg up to the level of the thigh.
4. Pull it straight towards the head as much as possible.
5. 3 doubles for each leg.

"Pretzel". Hips, waist.

1. Sit on the floor. Legs crossed at the knees. Right top.
2. Right hand behind the back. Left to right knee.
3. The left leg is like a string.
4. Draw in the stomach and transfer the weight to the right hand.
5. With the left pull the knee up and to the left.
6. 3 takes for each leg.

Bodyflex breathing exercises are, in fact, elementary. When you manage to master the exercises, they will not take much time. Their order can be changed. And some can be completely ignored if there are no problems in certain areas. However, with a preventive purpose, in order to remain healthy and attractive all the time, it will also not be superfluous.

To combat overweight, there are many health-improving gymnastics. They can be based on different principles and give different results. Some programs promote smooth weight loss, not allowing you to quickly lose a lot of weight. The Bodyflex system for weight loss stands out among others for its simplicity and high efficiency. This gymnastics has many followers who have experienced its effect on themselves.

The essence of the technique

The Bodyflex health system was invented by an American woman named Greer Childers. Greer, doing her own program, at 53 she lost a lot of weight and switched from 56 clothing sizes to 44. This was the best proof of the effectiveness of her system.

Breathing exercises for weight loss Bodyflex is considered one of the most effective, which explains its huge popularity. It combines a special breathing technique and static exercises, slightly reminiscent of yoga postures. In this gymnastics, diaphragmatic breathing is used, which actively enriches the cells of the body with oxygen.

The supply of oxygen to the blood vessels occurs at a time when the muscles are in tension. In this case, intensive splitting of fat cells is performed. During training, the metabolism occurs at an accelerated pace, the outflow of lymph increases, the body gets rid of toxic substances and fluids. All these processes lead to weight loss.

First of all, fat folds on the abdomen are eliminated, the volume of the waist and hips is reduced. This breathing technique helps to narrow the stomach and reduce appetite. The system of exercises for weight loss, during which you need to breathe properly, allows you to lose a large number of kilograms without much effort. In addition, it contributes to the formation of a beautiful figure, carrying out skin tightening and strengthening muscle tissue.

Bodyflex exercises for weight loss are divided into three types:

• Isometric. During their implementation, one muscle group is involved. For example, when you tense your arm, only the muscles in your arm are working.
• Isotonic. The exercise involves several muscle groups. For example, when squatting, the muscles of the legs and abs tense.
• Stretching. These are muscle stretching exercises. Stretching is very important for healing the body, it makes the joints mobile, the muscles elastic.

The combination of these exercises with diaphragmatic breathing makes the Bodyflex system quite effective. In addition to losing weight, it helps to eliminate cellulite formations. Also, this technique contributes to the normal activity of internal organs, improves the functioning of the gastrointestinal tract. Gymnastics keeps the body in good shape and improves well-being.

Bodyflex Rules

The training system makes it possible to significantly reduce body weight and maintain long-term results. All exercises from the complex are simple and easy to perform. In order for gymnastics for weight loss to help, you need to follow certain rules:

• The main condition is that classes should be held constantly. Only regular loads give the proper result. The entire workout takes no more than 20 minutes. Therefore, if you are determined to lose weight, you need to devote some time to daily exercise.
• For fast weight loss, you need to do the exercises correctly, in which all muscle groups are involved. The Bodyflex system has exercises for working out a separate zone. They can be done, having already achieved some result. Having a lot of excess weight, you need to perform a complex for the whole body.
• A very important condition in Bodyflex is to breathe properly. Before you start practicing, master the breathing technique recommended by this system.
• Training should be done on an empty stomach. It is recommended to practice in the morning, so you will achieve the maximum effect. If for some reason this is not possible, then classes should be started no less than two hours after eating.
• When performing gymnastics for weight loss, you do not need to combine it with something else. It in itself brings a high result and gives the body the necessary load. You should not go on a diet, it will be an additional stress for the body. It will be enough to switch to a healthy diet.

Breathing method

Start doing a set of exercises for weight loss only after you learn how to breathe correctly. It is not difficult to master the technique, you need to consistently do certain movements. To make it easier for you to learn the breathing method, take the starting position.

Place your legs parallel to each other at a distance of 30-40 cm. Rest your hands on slightly bent knees. Look ahead, do not lower your head. With diaphragmatic breathing, air must be inhaled through the nose, exhaled through the mouth.

First stage

Mastering the technique begins with the fact that you need to correctly eliminate the air in the lungs. At this stage, you must remove the exhaust air as completely as possible. It is necessary, as it were, to squeeze it out of yourself, pulling the stomach inward.

Round your lips in such a way as if you need to whistle through them. Gradually remove all the air from the lungs, evenly and smoothly. When you realize that there is nothing else in your lungs, close your mouth.

Second phase

Now, with your mouth closed, using only your nose, inhale quickly. The breath should be sharp and strong. Your task is to fill the lungs as much as possible. Inhalation in this manner may be accompanied by a characteristic noise. This is a sign that you are doing the exercise correctly.

Once you're sure your lungs are full and there's no more room left, hold the air in. Do not forget to look ahead in front of you.

Third stage

Now you need to properly remove all the air that has gathered inside. This must be done with the help of the mouth, without using the nasal cavity. You need to exhale with force, as if pushing the air from the inside. In this case, the abdominal muscles should be tense.

Intensively pushing the air out of the lungs, pull the stomach inward. Open your mouth wide while exhaling. These movements are also accompanied by noise. Correctly exhaling, you should hear the sound "pa-ah", resulting from a sharp opening of the mouth.

Fourth stage

At this stage, the respiratory process stops. This will seem difficult at first. Close your lips tightly and control your nasal cavity so you don't accidentally inhale. Gradually pull your abdominal muscles inward.

You should feel it pull up under the bottom of your ribs. Pull it in as deep as you can. All this time, breathing should be held (about 10 seconds). It may not be possible to perform these movements correctly right away. But after a while you will succeed.

Final stage

Now relax your stomach and allow air to enter through your nose. The lungs should fill to the maximum. No need to achieve smoothness, movements should be spontaneous.

Once you have gone through all five stages, start all over again from the very first. At first, you will not be able to breathe properly by inhaling and exhaling as described in this technique. Concentrate on their phased implementation. After a while, the body will get used to the new breathing system.

You can start training for proper breathing in front of a large mirror. So it will be easier for you to understand what you are doing wrong and where you are making mistakes. The room must be well ventilated. It is quite difficult to perform breathing exercises in a stuffy room.

Do not start the Bodyflex exercise complex until you learn how to breathe correctly. The effectiveness of gymnastics for weight loss depends on this. Practice until you can make diaphragmatic breathing easily and naturally.

Please note that mastering breathing exercises also needs to be done only on an empty stomach. With this method of breathing, many processes in the body are activated and accelerated. Therefore, gymnastics with a full stomach can lead to undesirable consequences (nausea, disruption of the digestive tract).

Mastering breathing exercises according to the Bodyflex system is the initial stage, without which it is impossible to properly perform the exercises of the complex. If you are in the mood for weight loss, take your breathing technique seriously. By doing all the movements measuredly and consistently, you will quickly achieve good results.