The Bodyflex system is recognized as one of the most effective - it allows you to lose maximum weight in a short time. In addition, your figure is tightened, muscles are strengthened, and a beautiful waist is formed. In addition to the weight loss effect, the system has a healing effect on the body, normalizing the functioning of internal organs. Despite the positive effect, Bodyflex has its contraindications and disadvantages.
What is Bodyflex
This system was founded by the American Greer Childers on the principles of yoga. Bodyflex consists of a set of static exercises, during which you need to breathe in a certain way. In gymnastics, diaphragm breathing is used, which most fully enriches cells with oxygen. These actions launch the process of active fat burning in problem areas.
A huge role in this system is given to breathing exercises. Without proper breathing, the program will not give such a high result. Therefore, before starting the exercises, the creator of the program strongly recommends mastering the technique of diaphragm breathing using her method.
In diaphragmatic breathing, the abdominal muscles are actively used, and not the chest, as is usually the case. By breathing with the stomach, a person fills the lungs with the maximum amount of oxygen, which intensively enters the blood vessels. As a result, blood circulation significantly increases, lymph flow increases, and metabolic processes accelerate. This leads to rapid weight loss in the body.
The creator of this program developed her own system based on yoga, which is the oldest health-improving gymnastics. Greer greatly simplified it by reducing the time spent doing exercises and abandoning meditation. In addition to getting rid of extra pounds, gymnastics gives an excellent healing effect, improving the functioning of internal organs.
The digestive system and pelvic organs are put in order, and the menstrual cycle is stabilized. The muscles are strengthened, the skin becomes elastic and taut, which is of great importance when there is a significant reduction in body volume. Along with excess fat, cellulite also disappears. You not only lose weight, but also gain a beautiful, firm body.
How breathing exercises work
In such gymnastics for weight loss, the breathing process plays a key role. Until you have learned to breathe correctly, you should not even start classes, the expected result will not be achieved. Why does the combination of diaphragmatic breathing with physical activity give such a strong effect?
The Bodyflex program recommends breathing as follows: a strong sharp breath in the stomach with maximum filling of the lungs with air, then a deep exhalation and stopping breathing for a few seconds (8-10). During this delay, exercises are performed that involve various muscles of the body.
During deep and sharp inhalation, hyperventilation of the lungs occurs. The body receives the maximum amount of oxygen, which is absorbed into the blood and intensively supplied to tissue cells. After you have completely exhaled all the spent air from your lungs (in Bodyflex this must be done with special care, pushing it out, strongly drawing in your stomach), you hold your breath.
When breathing stops for a few seconds, oxygen starvation begins. A stressful situation is created for the body. Tissue cells begin to intensively use fat reserves, burning excess fat. In this case, the process of breaking down fat cells begins with problem areas of the body. Thus, the body begins to lose excess weight at an accelerated pace.
Contraindications
Breathing exercises heal the entire body as a whole, improve well-being, and normalize the functioning of the main systems. If the exercises are performed correctly, this program can only be beneficial. Harm can be caused to the body by ignoring training recommendations.
Due to the fact that diaphragmatic breathing triggers quite intense processes that affect the functioning of many organs, Bodyflex has contraindications. This must be taken into account before you start doing this gymnastics:
- During pregnancy, it is prohibited to engage in such types of gymnastics at any time. Holding your breath, causing stress, can be detrimental to the fetus. In addition, losing weight in this state is not recommended; the body already expends a lot of effort during pregnancy. But after childbirth, gymnastics will not do any harm; you can quickly get your body into good physical shape.
- For diseases of the heart and vascular system, Bodyflex is contraindicated. Breathing exercises provoke an acceleration of blood exchange processes in the body, which will have negative consequences for diseases of these organs.
- If you have unstable blood pressure, increased or decreased, as well as problems with intracranial pressure, it is better not to do this type of gymnastics. Oxygen starvation caused by breathing techniques will aggravate the situation.
- If you have existing eye diseases (glaucoma, severe myopia), you should also not do Bodyflex.
- It is forbidden to perform these exercises in case of diseases of the pulmonary tract (asthma, etc.), since the lungs receive an increased dose of oxygen. This may worsen the course of the disease.
- If you have any chronic diseases, you should consult your doctor about using breathing exercises. In many cases, it can cause exacerbation of diseases.
- Bodyflex classes are also prohibited if you have problems with the thyroid gland or gallstone disease.
- Do not perform exercises if you have bleeding or swelling.
- In case of illnesses accompanied by an increase in body temperature, classes are prohibited.
- It is also not recommended to train during the rehabilitation period after injuries. If you have had any operations, you first need to wait until you are completely recovered and only then start exercising.
If you do not have the health problems described above, then you can fearlessly engage in this type of gymnastics. Do not forget that there are some rules that must be followed so that training does not cause harm to the body.
- You can do breathing exercises only on an empty stomach. It is recommended to do this in the morning before breakfast. If you cannot exercise at this time, exercise at any time, keeping in mind that at least three hours should pass between meals and exercise. Exercising with a full stomach will cause disturbances in the digestive process.
- It is better not to drink water during or before training. Exercise causes active activity of the abdominal muscles, so it is necessary to keep the stomach empty.
- To restore the water balance in the body, you need to drink enough liquid every day. It is recommended to drink purified or mineral water, this helps eliminate waste and toxins. The volume of liquid you drink (water and other drinks) should be 1.5-2 liters per day.
- Do not start classes until you have mastered the breathing technique offered in Bodyflex. This is very important for performing the exercises correctly.
- If you decide to lose weight with the help of this gymnastics, you do not need to combine it with other techniques (for example, with sports). Bodyflex is very effective in itself and gives good stress to the entire body. Breathing exercises also presuppose a normal healthy diet. There is no need to resort to diets, you need to eat several times a day. At the same time, food should be natural and healthy.
Cons of gymnastics
The creator of this weight loss program points out that Bodyflex may not help everyone. If you follow all the recommendations, it will not cause harm, but the benefits of exercise will not be in all cases. Before you start, consider the following factors:
- You need to do this gymnastics regularly. If you are determined to lose weight, this is only possible with daily exercise. Since they only take 20 minutes a day, it won't be difficult to do. If you stop training when you reach optimal results, the excess weight will return.
- Bodyflex cannot be combined with other physical activities. If you are involved in any kind of sport, there will be no effect from this gymnastics.
- Also, this system will not give good results if you are taking any medications. Taking medications reduces the impact of gymnastics.
- Bodyflex is only effective if you are overweight. The number of kilograms must exceed at least five kilograms above the norm. If you are of normal weight and want to lose weight, then this program will not do it.
Bodyflex is a highly effective weight loss system, which has been proven by the creator of the program and her followers through personal experience. If you decide to lose extra pounds using this technique, carefully follow all recommendations and study all contraindications so as not to harm the body.
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Exercises using the bidiflex technique are a technique for proper breathing during physical exercise, which helps 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 just a week of productive Bodyflex exercises with Marina Korpan, they began to look much younger, their bodies were filled with energy, and the long-awaited weight loss was not long in coming.
The Bodyflex breathing exercise system is a combination of special poses for stretching muscle ligaments and a “diaphragmatic” exercise that helps burn internal fat. This is a quick and effective way to reduce body volume, activate weight loss and get rid of the visual manifestations of “orange peel” on the body.
Key principles of breathing exercises
The essence of the respiratory weight loss method lies in the balance of oxygen supply and the production of carbon dioxide in the human body, due to which pressure increases, the level of sweat secretions increases and chemical reactions occur that promote the breakdown of fat molecules. At the same time, nutrition, posture and other related factors that can affect the productivity of weight loss 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 your 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, keeping your lips pursed. At the same time, pull your stomach in so that the anterior abdominal wall touches the spinal column.
- Take a sharp breath through your nose, while keeping your lips closed. You need to inhale so that your tummy puffed himself up as much as possible and stuck out forward.
- Now you need to start exhaling through your mouth, saying “groin”, so that there is no oxygen left in your lungs. Wherein the stomach should “stick” to the inner wall of the spine.
- Hold your breath for 8 - 10 seconds so that the abdominal muscles and lower back are connected. The back is straight.
- Start inhaling air and repeat the exercise again.
For more information about breathing, watch the video from the trainer:
What happens to the body
Trainers say that the most favorable time to start training is in the morning. This could be light exercise, half-an-hour gymnastics, or proper breathing, which can be done without getting out of bed.
While performing the “inhale-exhale-hold” pattern, the following occurs:
- activation of metabolic and metabolic processes;
- eliminating the symptoms of chronic fatigue by improving blood circulation, vitality returns, making a person energetic, cheerful and cheerful;
- The immune system is strengthened and the likelihood of colds occurring during the demi-season and winter periods 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 vital organs, disintegrates and is excreted through the sweat glands;
- key arteries dilate, and as a result, the cells are prepared for maximum absorption of oxygen, due to which the existing air in the body is “utilized”, which leads to the breakdown of fatty deposits;
- the muscle corset is tightened, making the outline of the waist more refined and pronounced;
- all this helps to cope with the craving for smoking, accelerating metabolic processes and promoting the rapid removal of nicotine breakdown products and tars 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 tone of the abdominal muscles, master a gymnastic complex for stretching and model a clear silhouette. Go?
The scheme is like this:
- Accept one of the following positions, as in the pictures below;
Exercise Diamond
Pulling your arms back
Side stretch
Simple press
Horizontal scissors
Vertical scissors
Boat
Pretzel
Dog
Cat
Who is the breathing method suitable for?
Marina Korpan has repeatedly emphasized that the breathing pattern with mandatory holding 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 stronger half of humanity can master breathing exercises to significantly improve their health, while achieving impressive results in losing weight.Advice! If you want to remove your belly, 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 lesson for free to perform the breathing 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 and burning subcutaneous fat. The main complexes include exercises:
- isometric, which allows you to work out one muscle group in detail, making them more elastic, firm and pronounced against the background of the whole body;
- isotonic, aimed at activating the work of several muscle groups, exerting an equal effect on them;
- stretching, allowing you to master gymnastics skills and significantly strengthen the muscular system of the whole body.
If you want to speed up your weight loss time, it is recommended to extend the standard workout from 15 to 20 minutes, performing 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 optimal 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 focusing on the body’s reaction.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 cause pain;
- if you have a runny nose, practice the “Bodyflex” system in a bath with the addition of aromatic or essential essence of menthol, peppermint or lemon;
- Refrain from strenuous physical activity and reduce the exercise time to 5 minutes if you previously had a difficult birth, damaged your hip or buttock, or have had low blood pressure for a week:
- refuse gymnastic stretching during “Bodyflex” if the gluteal nerve is affected, the shoulder is damaged, or a disease of the musculoskeletal system is diagnosed.
15 exercises for the face and neck
They help smooth out wrinkles and deep folds on the face, tighten the double chin, and strengthen the muscles of the cheeks, preventing them from sagging, ultimately improving the elasticity of the skin.The scheme is the same:
- First, do a breathing exercise, hold your breath, pull in your stomach;
- Take one of the following positions, as in the pictures below;
- After 8-10 seconds, return to the starting position and inhale.
No. 1: works the area above the upper lip
No. 2: works the area under the lower lip
No. 3: works on nasolabial folds
No. 4: strengthens the cheek muscles
#5: Reduces the deepest creases
No. 6: tightens the muscles of the face and neck
No. 7: removes double chin
No. 8: smooths out wrinkles on the neck
No. 9: trains neck muscles
No. 10: tones the skin of the face
And another series of exercises to get rid of wrinkles in the area around the eyes:
No. 11: removes wrinkles under the eyes
No. 12: removes wrinkles around the eyes
No. 13: reduces wrinkles in the eye area
No. 14: removes wrinkles on the forehead
No. 15: smooths out wrinkles on the forehead
Contraindications for breathing techniques
In order not to harm your health and achieve the desired weight loss goals, it is necessary to study the list of contraindications that prohibit the practice of breathing exercises with a long inhalation hold. Marina Korpan advises people suffering from:- hypertension, aggravated by existing cardiovascular dystonia or ischemic cerebral disease;
- cardiovascular diseases, congenital or acquired;
- acute forms of chronic diseases of vital organs, even if the disease is in remission;
- diseases of the visual organs that are in a severe degree (to make sure of this, take a test that shows a picture with figures of different sizes);
- unstable stool, which is explained by disruption of the gastrointestinal tract, the presence of diabetes mellitus or a malfunction of the pancreas.
In addition, restrictions on attending classes are imposed on those people who have problems with the thyroid gland, venous dilatation of the veins, or suffer from sudden panic attacks. It is better to postpone classes if in the next two weeks you are going to have a strip operation, childbirth or other medical procedures using potent drugs.
Why training doesn't bring results
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:- Neglecting to create an individual menu rich in vitamin and mineral components. If you want to get rid of excess weight, then you should not sharply limit yourself in food, torment yourself with exhausting diets, or, conversely, overeat. Experts advise eating in small portions and not forgetting about dietary supplements.
- Lack of regularity in training. If you do breathing exercises 1-3 times a calendar week, then waiting for results will be pointless. Trainers are confident that 15 minutes a day is the minimum that every person can devote to improving their body.
- Taking hormonal medications, contraceptives, or sedatives. These substances slow down metabolic processes at the cellular level, so you should start practicing breathing exercises for the purpose of losing weight only after the course of treatment is completed.
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One of the effective breathing exercises that promote rapid weight loss is the BodyFlex exercise system. This unusual program was developed by fifty-three-year-old American Grig Childers, who, after the birth of three children, was able to regain her desired 44 clothing size instead of the hated 56.
Bodyflex exercises are a combination of special breathing exercises with certain types of exercise. Aerobic breathing - and bodyflex breathing exercises were developed on its basis - saturates the body with oxygen, which breaks down fat; posture exercises help train muscles and muscles, restoring their elasticity, tighten the skin, helping fight wrinkles and cellulite. At the same time, despite the calm and slow pace, bodyflex exercises provide an aerobic effect several times stronger than intense jogging or strength exercises.
Alec Borsenko- a well-known writer and experienced colon specialist - writes the following about the bodyflex system: “Bodyflex exercises are the best way to enrich the body with oxygen today. You get an aerobic special effect five times faster than from a race. If you run for an hour, you will burn 700 calories. If you do regular aerobics for an hour, you burn 250 kilocalories. If you do one hour of bodyflex exercises, you will definitely get rid of 3,500 kilocalories."
The bodyflex exercises themselves can be divided into three groups: isometric, isotonic and stretching.
Isometric engage one muscle group, isotonic, accordingly, - several, and stretching develop elasticity in muscles.
But an indispensable condition for the result is aerobic breathing, on the basis of which all exercises are performed. Bodyflex enriches the body with oxygen, which promotes the rapid burning of fats and lipids. And the whole point is in a way that is unusual for an ordinary person to breathe and receive the oxygen the body needs - it requires special, so-called diaphragmatic breathing, when inhalations are made through the nose and exhalations through the mouth. Already after the first lesson in the bodyflex system, a person notices an increase in mood, an improvement in overall well-being and vital energy.
Advantages of the bodyflex system
* classes don't take much time: as a rule, 15-20 minutes a day is enough to achieve lasting positive results;
* reviews of bodyflex indicate: Waist after 5-7 lessons using this system it can decrease up to 5-15 cm;
* bodyflex is the only system of breathing and physical exercises that trains not only the body, but also has exercises for face and neck rejuvenation(exercises “Lion”, “Ugly grimace”);
* you can do bodyflex any age and in any conditions: independently at home, at work or as a trainer in group training.
Features of the bodyflex system
* Through aerobic respiration, the body receives large amount of oxygen, which saturates the blood and, together with it, is delivered to the area of tension, which contributes to the intensive breakdown of fats.
* Bodyflex speeds up the metabolic process.
* Bodyflex enhances lymph flow, which contributes to the accelerated removal of waste, toxins and other harmful substances from the body.
* Bodyflex has a beneficial effect on intensity stomach muscle contractions, causing over time its decrease in size, and, consequently, a decrease in the amount of food consumed.
* The uniqueness of the bodyflex system is that it can work effectively in two directions: to help reduce overall volume and model individual problem areas(buttocks, hips, waist, etc.).
Results of training using the bodyflex system
- loss of excess weight, reduction of volume in problem areas, reduction of cellulite;
- reducing nervous tension, gaining a calm state, cheerfulness;
- improvement of skin condition;
- improvement of general well-being (getting rid of snoring, constipation, migraines, “women’s” problems);
- general rejuvenation of the body;
- increasing flexibility, gaining grace;
- improving the functioning of the circulatory system, accelerating cleansing and digestive processes.
Three rules for a good result
Rule 1. Regularity
Only systematic training provides the necessary load on the muscles and gives the desired result. And here the intensity of the load does not matter: it is consistency that plays a decisive role.
Rule 2. Exercises on an empty stomach
A prerequisite is that all bodyflex classes are carried out only on an empty stomach. The ideal time is in the morning, immediately after waking up. If it is not possible to study in the morning, keep in mind that you can start exercising no earlier than two to three hours after your last meal.
Rule 3. Avoiding strict diets
There is no need to combine bodyflex exercises with a strict diet or fasting. During training, the body will waste a colossal amount of energy, which must be replenished. If you feel the need to reduce the amount of food you eat, limit yourself to sweets and starchy foods. That will be quite enough.
Contraindications
Bodyflex exercises are contraindicated in the following cases:
For severe cardiovascular pathologies (heart failure 3-4FK, pulmonary hypertension, aortic aneurysm);
- with increased intracranial pressure, cerebral aneurysms;
- if implants are installed in the spine;
- after spinal surgery (at least a year must pass after surgery);
- in the presence of acute inflammatory and infectious diseases (temporary limitation);
- in case of exacerbation (relapse) of chronic diseases (during remission it is possible, and sometimes necessary, to do bodyflex);
- for tumor diseases;
- with bleeding (any location);
- during pregnancy.
Breathing technique
Breathing technique is necessary be sure to fully master it before you start doing the exercises.
In order to learn how to breathe correctly using the bodyflex system, it is recommended to take initial pose:
in a standing position, spread your legs at a distance of 30-35 cm, rest your palms 3 cm above your knees. The result will be a pose as if you are about to sit down. The head remains in a straight position, the chin is horizontal to the floor, and the gaze is directed forward. It is from this position that it is easiest to learn proper breathing.
Stage 1 of diaphragmatic breathing. Exhale through the mouth
The first thing you need to learn is the ability to properly exhale air from your lungs. In this case, it is important that from the lungs all the exhaust air was completely removed. Therefore, you need to not just exhale it, but literally squeeze it out - something like how we squeeze the air out of a ball with our foot. To make this exhalation, round your lips and pull them forward a little, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you realize that you cannot squeeze out any more drops, stop and close your lips.
Stage 2 of diaphragmatic breathing. Quick inhalation through the nose
Now all the attention is on the nose. Imagine that you have no mouth at all or that it has been sewn up with thread. Take a sharp breath through your nose: inhale as fully and sharply as possible, like a vacuum cleaner sucking in air. Your lungs should be filled to capacity with oxygen.
With such an inhalation sound effect required, and the louder the sound produced, the better. And if you inhale completely silently, this means that you are inhaling incorrectly. A quick and strong breath through the nose, by definition, cannot be quiet or silent. Try to suck in air as hard as you can: imagine that you were in an airless space, and now you are given a breath of air.
Once your lungs are full and you can no longer breathe in air, stop. Now we turn our attention to the lips: they are tightly closed and do not release air. The head is slightly raised. But the nose just doesn’t work, imagine. That he doesn't exist anymore. We hold all the air within ourselves.
Stage 3 of diaphragmatic breathing. Sharp exhalation through the mouth from the diaphragm
The next task is to push out all the drawn-in air through the mouth. But you have to not just exhale, but do it straining my stomach, as if knocking the air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply squeeze the muscles of the diaphragm and abdomen - then the lungs will also contract and push out all the air. Such an exhalation should be accompanied by a whistling sound, which resembles the sound of air coming out of a punctured tire: something like “puff” or “pa-ah”.
At this stage, all attention should be on the diaphragm - namely the diaphragm pushes air out. Even if your abdominal muscles are weak, your diaphragm should still be normally developed. Try to push the air as quickly as possible.
Stage 4 of diaphragmatic breathing. Holding your breath
This stage is considered the most difficult part of the breathing exercise. Close your lips as tightly as possible, do not try to suck in air through your nose. In general, forget that you have a mouth and a nose. You have no air to breathe.
Tilt your head slightly towards your chest. Now focus on the stomach. Start counting slowly (in your head) and gradually tighten your stomach. The stomach goes inward, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach seems to rise upward, beginning to pull the intestines along with it. Everything that is in your stomach also rises and begins to go under the ribs.
Now your stomach is not flat - it is concave, similar to the depression that usually forms in a punctured ball. There is a feeling that your peritoneum is touching your spine.
The stomach should be pulled in slowly, while counting to eight. You should count as follows: one-one-one, two-two-two... Most likely you won’t be able to hold your breath for all eight beats right away - usually they start with three or four, and already in the process of training the ability to reach eight is achieved. Keep in mind: as soon as you manage to hold your breath for all eight measures, you can consider that you have practically mastered the preparatory stage. It is at this stage of holding the breath with simultaneous retraction of the abdomen that all exercises are performed.
Stage 5 of diaphragmatic breathing. Inhale through the nose
Once you have counted to eight and feel your belly in the spine area, you can inhale. Just relax all your muscles and let the air rush into your lungs. After holding your breath, the lungs fill with air, accompanied by a sound reminiscent of a sob - “whoosh.”
What else you need to know about diaphragmatic breathing
It should be understood that when it comes to diaphragmatic breathing, here all five stages are important. You can't train the first or third and forget about the second or fourth. Or fully master the correct inhalation, but not master the exhalation. Therefore, it is necessary to strictly control yourself throughout the entire lesson.
It is recommended to practice this type of breathing in the morning, on an empty stomach when the stomach is not yet filled with liquid and food. Doing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order.
It is advisable to practice in front of a large mirror at first. This way you can immediately see at what stage you are not working at full strength and where you are deviating from the most correct body position.
Don't forget before training ventilate the room: Do not do breathing exercises in a room with stale air after a night's sleep.
You should proceed directly to physical exercises only after you have fully mastered all five stages of diaphragmatic breathing. Mastering the technique of diaphragmatic breathing usually requires 3-4 weeks of constant daily training. And when you master this breathing, you can begin to perform the exercises of the main complex. Start with 5 minutes workout and gradually increase its duration.
Basic set of bodyflex exercises
"Diamond" (removing fat and tightening the skin of the hands)
We begin the training with the same pose that you already mastered at the preparatory stage, when you learned to breathe correctly: legs apart, knees bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in our stomach. We straighten up and place our feet shoulder-width apart, closing our arms in a circle in front of us. We hold our hands so that the elbows are high and only the fingers are touching. To make it easier to keep your elbows up, you can slightly round your back.
Tighten your arms closed in a circle, rest your fingers against each other and begin to press on your fingers as hard as possible. Don't move your hands - only apply pressure with your fingertips. You should feel muscle tension throughout your arm from your wrist to your chest. Try to maintain the pressure for eight seconds (eight beats), then exhale, relax your arms and return to the starting position. Repeat this exercise three times.
When performing the exercise, you must keep your elbows high. If you lower your elbows, the pressure will go not to the arm muscles, but to the chest. The hands touch each other only with the fingertips, and the palms are not involved at all.
“Boat” (boat) - for beautiful hips
Sit on the floor and spread your straight legs wide in different directions. After this, pull your socks towards you and to the sides, thus trying to stretch your thigh muscles even more. The heels do not come off the floor. Place your hands behind your back, rest your palms on the floor. Try to keep your arms straight and not bend your elbows. In this position, perform all five stages of the breathing exercise, tilt your head forward as usual, draw in your stomach and hold your breath.
After holding your breath, move your hands forward and place them straight in front of you, palms down, with your back slightly tilted. Then slowly move your fingers forward, without lifting them from the floor, try to bend as low as possible. If you do everything correctly, you will feel the muscles on your inner thighs stretch. Bend forward as low as possible and count to eight. After this, exhale, straighten up and place your hands behind your back. Do the exercise three times.
There is no need to strain during this exercise - your hips should be completely relaxed. The thigh muscles should be stretched gradually, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.
Exercise “Lion” (for tightening the skin of the face and neck)
The starting position is normal: feet 30-35 cm wide, hands resting above the knees. We perform a breathing exercise, then hold our breath and take the main pose, while drawing in our stomach.
We gather our lips into a small circle, then open our eyes as wide as possible and look up (tighten the muscles under the eyes). At the same time, we lower the lips in the circle down (the cheeks and nose area are tense) and stick out the tongue to the limit, without relaxing the lips. We count to eight. We perform the exercise five times.
You should not open your mouth too wide: the circle of your lips should look as if you are surprised by something, i.e. small.
Exercise “Ugly grimace” (for neck and chin)
It may be easier to do this exercise without the breathing part first. Stand up straight, keep your head straight. Bring your lower front teeth beyond your upper teeth (i.e., create an overbite) and stick out your lips as if you want to kiss someone standing next to you (remember the pictures of romantically inclined monkeys). Stretch your neck, continuing to protrude your lips, until you feel that your neck is tense to the limit. Now slowly lift your head up and look at the ceiling - you should feel a strong stretch from the tip of your chin to your sternum. And you shouldn’t be surprised when the next day you feel quite severe pain in the neck area - these muscles have never been so tense before.
When the exercise is mastered, try combining these grimaces with a breathing exercise. First, take the basic breathing pose, do a breathing exercise, then, as usual, draw in your stomach and hold your breath. Now get into the main pose - straighten up, move your arms back a little, lift your chin up. It becomes impossible to tiptoe - the soles must completely touch the floor.
Once you have mastered this exercise (and understand how well it lives up to its name), try combining it with the rest of the exercise. Here is the initial pose, like the main pose for breathing - hands above the knees, legs apart, buttocks in a position as if you want to sit down. After completing this breathing exercise, hold your breath, pull in your stomach, and return to the main pose. Perform the “Ugly Grimace” exercise four to five times, holding your breath for eight counts each time.
Exercise “Side stretch” (for the muscles of the lower abdomen and waist)
Take the basic breathing pose, perform a breathing exercise, then draw in your stomach and stand in the basic pose. To do this, lower your left hand - now your elbow is on your bent left knee. Pull the toe of your right foot and extend this leg to the side, while the foot should not lift off the floor. Your weight should be on your left knee. Then raise your right hand up and stretch it to the left side - from the side you should feel how all the muscles stretch from the waist to the armpit. And your hand should be as straight as possible and above your head.
Maintain this pose for all eight counts, then relax and take a breath. Perform this exercise three to four times on each side.
When you raise your arm, do not bend it at the elbow - otherwise the stretch will not be performed correctly. And for a good stretch, you need to make sure that the toes of your extended leg are stretched. And don't lean forward - keep your back straight.
Exercise “Pulling the leg back” (Swallow) - strengthening the muscles of the thighs and buttocks
Take the starting position: lower yourself to the floor, lean on your palms and knees, and then on your elbows. Extend one leg back, with the toes of that foot pointing down. Distribute your weight on your arms and bent leg. At the same time, your head should be raised and you should be looking straight ahead. Now perform all five stages of the breathing exercise. At the end, suck in your stomach and hold your breath. And now you take the main pose: straight leg, pulled back, raise it as high as possible, still pull the toe towards you.
Imagine: all your wealth is now between your buttocks - squeeze them with such force that the gluteus maximus muscle tenses. While continuing to hold your breath, squeeze your buttocks for eight counts. After this, take a breath and lower your leg. Perform this exercise three times on each leg.
It is very important not to pull the toe of the straightened leg while performing the exercise - this can change the circulation of blood, which contains burning fat, and then it will go to the calf area, and we need to train the gluteus maximus muscles, not the calves. The sock should “look” at you. The leg laid back must be kept straight - then the necessary tension will be created in the gluteal muscles. It is necessary to rest on the floor only with your elbows and in no case with your palms.
Exercise “Scissors” (strengthening the muscles of the lower abdomen)
Take the starting position: lie on your back, straighten your legs. Place your hands, palms down, under your buttocks. The head lies on the floor, the lower back is also pressed to the floor - it should not come off during the exercise. First, as usual, we do a breathing exercise, then we draw in our stomach, hold our breath and move on to the main pose.
Raise your legs up - they should be about ten centimeters from the floor. And we begin to make quick, wide swings: first we spread our legs to the sides, then we cross them (i.e. we do the “Scissors” exercise, familiar to everyone from childhood). We try to stretch our socks out as much as possible and do not bend in the lower back. Do 9-10 swings, then lower your legs and rest a little. Repeat this exercise three to four times.
You should not raise your legs above the floor more than ten centimeters - this way you reduce the load on the abs. Do not lift your head off the floor, and always keep your palms under your buttocks.
Exercise “Cat” (universal exercise)
The “Cat” exercise is considered universal and the most useful of the entire system of bodyflex exercises - it immediately involves the back, hips and abdomen.
Take the starting position: get on all fours, lean on your palms and knees. Keep your head straight and look forward. The back and arms are straight. Do the breathing exercise as usual, hold your breath, draw in your stomach and take the main pose: tilt your head down while arching your back as high as possible - like a cat stretching out after sleep. Hold this position for eight counts, then inhale and return to the starting position. Repeat the “Cat” exercise several times, and then relax.
It is preferable to perform this exercise immediately after waking up, before breakfast. As a last resort, at least two hours should pass after eating. You need to take the main pose slowly, smoothly, without making sudden movements. When performed correctly, the exercise should look like one wave rolling from the stomach to the back.
Abdominal exercise (strengthening the muscles of the upper and lower abs)
This exercise not only strengthens the abdominal muscles, removes excess fat in the abdominal area, it also stimulates blood circulation, improves the functioning of the heart, blood vessels, urinary system, respiratory organs, and digestive system.
Take the starting position: lie on your back with your knees slightly bent. Press your feet firmly into the floor - they should be about 35 centimeters apart. Raise your arms up - your head is on the floor - and reach for the ceiling. Do the breathing exercise as usual, draw your stomach in well, hold your breath and take the main pose: raise your shoulders, keep your arms straight, continue to stretch upward. Tilt your head back slightly and focus your gaze on an imaginary point on the ceiling behind you. Try to raise your shoulders and chest as high as possible. Then slowly lower yourself back to the floor - first your lower back, and then your shoulders and head. As soon as your head is on the floor, immediately rise again and stretch upward. Hold your breath and hold the fixed position for eight counts. Exhale, lower yourself to the floor and relax. Do the exercise three more times.
When performing this exercise, you do not need to swing or push off the floor - only one abdominal muscle should work. Keep your head slightly tilted back with your chin raised. Under no circumstances should you press your chin to your neck - you can damage your neck. There is also no need to stick out your stomach when you stretch upward, otherwise the wrong muscles will work. Try to pull your stomach in as much as possible and press your lower back tightly to the floor.
Exercise “Seiko” (strengthening the thighs, getting rid of “breeches” and excess fat above the knees)
Take the starting position: kneel with your hands on the floor. Then straighten your right leg, extend it to the right side so that it is at a right angle to the body. Keep your back straight, do not bend the knee of your right leg, and lower your foot and place it on the floor. As usual, perform a breathing exercise, at the end hold your breath and draw in your stomach.
Next, move on to the main pose: raise your extended leg to hip level so that it is parallel to the floor. Then pull that leg forward, trying to reach your head. Try to keep your leg as high as possible and be sure to always keep it straight. Hold the pose for eight counts, exhale, then lower your leg and take the starting pose. Change your leg and do the same exercise for your left leg. In total, you need to perform three repetitions on each leg.
During the exercise, do not bend your elbows; you can only slightly tilt your body to maintain balance. You need to lift your leg as high as possible and pull it towards your head as much as possible.
Exercise “Pretzel” (training the thigh muscles and shaping the waist)
Take the starting position: sit on the floor with your legs crossed at the knees so that your left knee is above your right. This exercise is considered bilateral: first it must be performed on one side, with the left leg on top, and then on the other side, changing the left leg to the right. The leg that is below must be kept straight.
Place your left hand behind your back, rest it on the floor, and place your right hand on your left knee. Perform the breathing exercise as usual, draw in your stomach, hold your breath and take the main pose: transfer your body weight to your left hand, which is behind you, and with your right hand take your left knee (it is on top), lift it up and pull it towards you as close as possible. you can, trying to press it to your chest. At the same time, very slowly turn your entire body to the left and look behind you.
If you're doing everything correctly, you should feel the muscles in your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to swap your arms and legs and repeat this exercise in the other direction. In total, you need to do three repetitions on each side.
Abdominal and waist complex
Complex for hips and buttocks
Upper body complex
All of these exercises are quite easy to use, the most important thing is to understand how to do them correctly, then you can change the order in which they are performed, as well as modernize them by selecting the ones you need.
To keep ourselves in great shape and always be at our best, we are ready to go on painful diets, do grueling physical exercises, take various drugs for weight loss, risking our health. All this either gets boring over time, or the effect does not last long. There is a more affordable way to avoid these problems and build an ideal figure, and its name is Bodyflex.
What is Bodyflex fitness practice?
First of all, you need to find out what Bodyflex is. This is a modern technique aimed at maintaining the body and the organism as a whole in excellent condition.
All problems arise due to improper breathing. As a rule, shallow, chest breathing, which almost every person uses, provokes a lack of oxygen, slows down metabolism, provokes fatigue and strains the abdominal and back muscles.
Bodyflex is the best way to enrich the body with oxygen. Besides, its effect is observed 5 times faster than from running.
- If you jog for an hour, you burn 700 kcal.
- If you prefer regular aerobics, then it takes 250 kcal.
- When you start doing Bodyflex exercises, you burn 3500 calories at a time.
In addition, aerobic breathing triggers lymph flow and provokes a massage of internal organs. In general, the program improves metabolism, and as a result, you are guaranteed excellent health.
About the program
The author of the Bodyflex technique is American Greer Childers. In her opinion, if you practice the Bodyflex program daily for 15 minutes, your waist size will decrease by 10-35 cm. If you use this technique, then long diets and grueling physical exercises are completely unnecessary.
You only need to spend 15 minutes a day and you will always be in shape. In 90 days you can change clothing size 52 to 42! And this is all real.
How are classes conducted?
In total, the Bodyflex technique includes twelve exercises. Many people are interested in the question: is it possible to exercise at home without a trainer? The program author’s answer is that it is possible, the main thing is to follow the instructions. The exercises of this weight loss program are intended for people who may not be physically fit; in fact, the main audience of the author of the system is housewives. You can practice Bodyflex both at home and in the workplace, in sports facilities.
The lesson begins with mastering the Bodyflex technique:
- We exhale forcefully through the mouth, freeing the lungs from air;
- We inhale quickly and strongly through the nose, inflating the stomach. This helps spread the lower ribs and increases the flow of oxygen into the lungs;
- Exhale sharply through the mouth, free the lungs and pull the stomach inward;
- After exhaling, hold your breath, pull in your stomach for 10 seconds and release the air;
- Relax and take a breath;
The main aspect of effective Bodyflex exercises is gradualism. Remember to listen to your body, and under no circumstances should you rush.
- Leo - face, area around the mouth and under the eyes, neck
- Terrible grimace - neck, chin area
- Side stretch - waist and sides
- Pulling the leg back - buttocks, back of the thigh
- Seiko – treatment area, buttocks
- Diamond – inner side of hands
- Lifeboat - inner thighs
- Pretzel – waist, lower back, outer thigh
- Hamstring stretch – under the knees, back of the thighs
- Abdominals - abdominal muscles
- Scissors – abdominal muscles, emphasis on the lower part
- Cat – core muscles, spine
What is the Bodyflex fitness practice aimed at?
The main goal of the Bodyflex fitness practice is not weight loss as such, but to tighten muscles throughout the entire figure and ensure excellent well-being. Breathing exercises can be done by people of any age. This practice is used for the following diseases:
- For arthritis
- Any injuries
- Asthma
- Chronic bronchitis
- Organ prolapse
- Constipation
There are many external factors, such as medications, that can also affect the outcome of the program. If you use medications to treat, for example, the thyroid gland or take birth control pills, they will slow down a little, but will not completely remove the effect of exercising in the Bodyflex program. The thing is that they contain ingredients that can suspend metabolism. And the Bodyflex program is aimed at speeding it up, so they contradict and interfere with each other a little. But if you practice regularly, you will certainly be pleased with excellent results in the near future.
Now we understand that any isotonic and isometric pose actively promotes tension and stretching of muscles, and a huge amount of oxygen, with the help of breathing, reaches tense places and quickly breaks down fat.
What are the advantages of Bodyflex fitness programs?
- Acceleration of metabolism
- Decreased appetite by 2 times
- Reduce facial swelling
- Improved skin color
- Double chin lift
- Normalization of intestinal function
- Lymph cleansing
- Influx of energy throughout the day after exercise
- Getting rid of shortness of breath
You will be able to notice other positive effects during the actual training process.
What results can you achieve after a month of training?
In a month, you and those around you will notice that your weight and volume have dropped noticeably, and you look much younger and slimmer.
There is no need to weigh yourself every day; it is better to measure your volume with a measuring tape.
An equally important question is, is any level of physical fitness required for the Bodyflex fitness practice?
There is no physical fitness level required for this practice. If you are overweight and have poor physical fitness, you can lose weight very quickly by doing 15-minute exercises at home every day. If you exercise periodically, the results will simply be noticeable after some time.
Breathing exercises are useful for young mothers, but are contraindicated for pregnant women.
This program is ideal for women who plan to regain their figure after childbirth, as well as busy ladies and simply those who want to make themselves ideal. This practice is aimed at burning fat in problem areas and tightening sagging skin. You can’t be fanatical about exercise. After all, during exercise you will have to hold your breath, and high intensity exercise can have a detrimental effect on your health. Therefore, the recommended number of workouts per week can be up to 5-7 days a week, that is, daily, and the Bodyflex fitness practice training time is 1-2 times a day, for 15-20 minutes, but no more.
For exercise, 15 minutes a day is quite a bit, you can get used to it quickly. In addition, the exercises are very simple and unobtrusive, and most importantly, proper breathing is the key to positive results. But it is important to remember that if you do not practice daily, your effectiveness will decrease and then you will have to start all over again.
There are also medical contraindications for the Bodyflex fitness practice:
- Hypertension
- Arrhythmia
- Myopia
- Hernia
- Pregnancy at any stage
- Heart failure
- Exacerbation of chronic diseases
- Postoperative periods
Facts for skeptics
By studying various relevant literature, you can find out that fat directly destroys oxygen. And for the process to start, you don’t need to run, jump, or play outdoor games. You can increase the flow of oxygen into the body in a simple way, without exposing your body to painful physical exertion.
“Bodyflex” takes only 15 minutes of your time and gives back a unique effect that is noticeable after 7 days. Very often, people who have already become acquainted with this program are faced with mistrust, condemnation and resistance from newcomers. But you just have to look at the results that Bodyflex classes give, at that very moment the questions disappear, and there is a desire to learn about this technique and try it on yourself.
In addition, fitness tours with Bodyflex practice are relevant today. As a rule, such programs go side by side with fitness tours and tours, usually lasting 14 days and aimed at improving health and losing weight. Therefore, if your choice fell on the Bodyflex tour, do not doubt that it will meet all your expectations and you will return home rested, fit, full of strength and inspiration.
The modern world is a world of fatigue, poor nutrition, obesity and all kinds of diseases that the rhythm of eternal busyness entails. Not every person can afford a complete, healthy diet, and even combine it with constant physical activity. In this case, there is an excellent solution to the problem - bodyflex. If you study this simple gymnastics in detail, you can easily perform bodyflex at home, spending only 15 - 20 minutes a day.
When a middle-aged person begins to gradually get better, without even changing his diet, the question arises: “What exactly is the matter?” Maybe in the thyroid gland? Everything is much simpler - the body slowly ages with age, and metabolism slows down more and more, and to speed up metabolism, aerobic training is usually recommended.
Here's a correction - for some reason it is generally accepted that this is exercise associated with active or passive movements. But in fact, “aerobic” means breathing, and “aerobic” is the saturation of the body’s muscles with oxygen using deep breathing. After all, only oxygen burns fat. But simply losing fat does not guarantee a beautiful figure, rather the opposite, since the volumes “deflate” and simply begin to sag, sagging appears and cellulite increases.
The skin on the body, unlike the face, is elastic, so the skin and muscles can be strengthened, tightened and dried by doing stretching and isometric, that is, with maximum effort, a set of exercises. And if you combine this gymnastic complex with breathing, the result is the most effective set of exercises for beautiful weight loss and vigorous healthy well-being - bodyflex.
Why do you feel hungry after a regular fitness workout? Because if deep enough breathing is not developed, the body does not use fat to burn and release the energy needed for the load. It simply takes glucose and turns it into energy. Post-workout appetite is due to the body's attempt to restore blood glucose levels. A person, as a rule, cannot cope with his appetite, as a result, fat does not disappear, but muscle mass increases, which does not lead to weight loss at all.
The remarkable thing about bodyflex is that thanks to aerobic respiration, the body completely saturates all cells with oxygen, managing to melt fat into such a volume of energy that it is enough not only for the gymnastics itself, but also for the whole day. At the same time, during the day there is no appetite - that feeling when between main meals you constantly want to snack on something.
Few people know that there is also fat in the stomach, between the internal organs. It is necessary for old people with worn-out, non-elastic tissues to keep all these organs in their places and protect the insides from rupture. But a young body does not need it. This fat is not removed by pumping up the press - only by breathing exercises.
Also, this complex highlights muscle relief, dries the body, and develops flexibility. In addition, it strengthens the cardiovascular system, stimulates the intestines and speeds up metabolism. And enough has been said about the benefits of oxygen for the human body in medicine. This is why new oxygen cocktails, therapies, and cosmetics are being created. Oxygen purifies the blood, and therefore is used in the treatment of AIDS, cancer, arthritis, migraines, vascular distance, anxiety and depression.
Bodyflex technique
Since gymnastics is based on breathing, you first need to understand how to breathe correctly when performing exercises. You need to breathe with the diaphragm, that is, with the stomach. A person is born with proper breathing - note that all babies breathe from the belly. The baby needs this in order to digest the volume of milk that he absorbs. In the ratio of the amount of food per body weight, a child consumes a volume of milk per day that is equivalent to a bucket of food for an adult.
To learn how to breathe with your stomach, you need to practice. Lie on your back and place a book on your stomach. As you breathe, it should rise and fall. If the book does not move, it means you are breathing with your chest, even if it seems to you that you are breathing with your stomach. Gradually, you will feel your abdominal muscles so well that the book will no longer be needed. Breathing consists of three stages - exhale, inhale, exhale. Exhale through your mouth, inhale through your nose.
First stage of breathing
Imagine a balloon deflating. You need to exhale, or rather, drain all the air from your lungs - form your lips into a tube and slowly exhale until the last molecule. When you feel that you have blown out all the air, pull your abdominal muscles towards your internal organs or stick your stomach to your spine, if that makes sense. Purse your lips.
Second phase
Imagine that you dived underwater and swam there until you ran out of air. You surface and inhale loudly. Inhale sharply and quickly with your stomach as much air as possible. At the same time, your stomach should be rounded like a ball, and hold your breath for a second.
Third stage
Opening your mouth, exhale forcefully and push out all the air with your stomach, tensing your abdominal muscles and diaphragm, and again pull your abdominal muscles towards your internal organs. You did it right if you made the sound “pa” or “pah” when you exhaled. Having squeezed out all the air, hold your breath and count mentally: “One thousand one, one thousand two...” to one thousand nine.
It is recommended to do bodyflex exercises in the morning and on an empty stomach. While breathing, you may cough; this is normal; the lungs are clearing themselves, especially if you smoke. You may feel dizzy, since the body is not accustomed to such saturation, or rather oversaturation at the moment, with oxygen. If you feel dizzy, sit down and sit until it goes away.
You may even feel a little nauseous - this is because during breathing there is an internal massage of the organs. That is, when you squeeze your diaphragm while exhaling, you also squeeze your stomach. Touching the diaphragm against the stomach wall may cause mild nausea. By the way, by squeezing your stomach, you gradually reduce it each time. He literally shrinks in size.
Bodyflex works the muscles of the body from the face to the feet, which is important, because it is usually overlooked that there are also muscles on the face and neck that need to be tightened. Otherwise, losing weight, they will simply sag. The order of the gymnastics is as follows: starting position – place your legs bent at the knees shoulder-width apart, place your hands on your knees, but do not lean on them. Your thighs should be as parallel to the floor as possible, imagine that you are sitting on an invisible chair. In this position, take a breath: exhale, inhale, exhale, then hold your breath for 8 - 9 seconds (mentally counting one thousand one, one thousand two...).
The exercise is done during this delay. Each exercise is performed three times along with breathing. At first you are unlikely to be able to hold your breath for all nine seconds, hold it as long as you can. Don’t be upset, your lungs will gradually develop and you will do everything as it should.
First exercise "Lion"
This exercise is designed to tighten the cheeks and bags under the eyes. Initial pose, breathing, hold, and while holding, stick out your tongue, trying to reach your chin. At the same time, the upper lip reaches towards the tongue, and the eyes look up at the ceiling. Don't forget to do it three times.
Second exercise
Removes double chin and circular wrinkles on the neck, which show age. Starting position, breathe, hold, and while holding, rise and stretch upward, stretching your neck and kissing the ceiling. In this case, the lips are curled into a tube, and the shoulder blades are connected.
Third exercise
Aimed at lateral stretching. Starting position, breathe, and while holding, stretching your left arm above your head, bend over and stretch to your right side. Do it three times and repeat the exercises on the other side - with your right arm extended, bend to your left side. At the same time, you should feel the lateral muscle stretching.
Fourth exercise
Makes legs slender. Lower yourself to the floor in a knee-elbow position, stretch one leg back on your toes - this is the starting position. Inhale and exhale in this position, and while holding, raise the leg laid back up, higher. Do this exercise three times before switching legs. Do the same for the other leg.
Fifth exercise "Seiko"
This exercise also strengthens your legs. Rise from your elbows to your palms, one leg on your knee, straighten the other to the side on your toes - this is the starting position. Breathe in this position, and while holding, raise the leg taken to the side up. After three times, change legs. In these exercises, keep your legs as straight as possible, do not bend your knees, and do not pull your toes.
Sixth exercise “Diamond”
Will give a beautiful relief to the hands. Starting position: stand straight, place your feet shoulder-width apart, arms in front of you in a circle, as if grasping a large ball. Breathe, and hold a resistance exercise - press with both hands, clasped with your fingertips. Repeat three times.
Seventh exercise “Boat”
Tightens the inner thighs. Sitting on the floor, spread your legs wide. Your back is straight, rest your palms on the floor - this is the starting position. Breathe, and while holding, pull your socks towards you and bend your straight torso forward. You will feel a stretch in the inner thigh muscles. Don't forget to count to one thousand nine and repeat the exercise three times.
Eighth exercise “Pretzel”
Shapes the waist as it stretches the oblique abdominal muscles. Sitting on the floor, cross your legs bent at the knees - this is the starting position. Breathe, and while holding, turn your torso back and look at the back wall. You should turn in the direction from which the thigh is higher, that is, the leg is thrown over the other leg, and not under it. Do it three times and switch legs.
Ninth exercise
Trains the back of the thigh and also stretches the tendons and calf muscles. Lying on your back, raise your legs together up - this is the starting position. Breathe, and while holding, step by step - squeeze your buttocks, straighten your knees, pull your toes towards you and, clasping your calves with your hands or a little lower, pull your legs as close as possible to you. The buttocks cannot be lifted off the floor. This is a very difficult exercise, it's okay if you don't count to one thousand and nine, pull your legs as much as you can.
Tenth exercise
Strengthens the upper abdominals. Lying on your back, bend your knees, straighten your arms and raise them up - starting position. Breathe, while holding, lift, straining your abdominal muscles, shoulders and chest as high as possible, pull your arms towards the ceiling, throw your head back. Count to one thousand nine and return to the starting position. You should rise by tensing only your abdominal muscles, keeping your shoulders and neck relaxed
Eleventh exercise “Scissors”
Forms the lower abdominal press. Starting position - lying on your back on the floor, stretch your legs and bring them together, place your palms under your buttocks. Breathe, while holding, raise your legs 10 cm, and swing apart - crosswise. After counting to one thousand nine, return to the starting position.
Twelfth exercise
Relieves the stomach and improves intestinal perilstatics. Get down on four points - knees and palms. Breathe, and while holding, pull in your stomach as much as possible and hold it like that for all nine seconds. Don't forget to repeat 3 times.
Conclusion
If you exercise at full strength and do everything correctly, you will sweat. Usually, after a week of training, the dizziness and cough disappear. It is recommended to do the exercises every day. Gradually, your breathing will become so trained that you will be able to hold it until one thousand fifteen.
Bodyflex is the only gymnastics that produces the greatest results with the least effort. The workout takes only 15 – 18 minutes a day. Even the busiest woman can find 15 minutes in her schedule. Stretching and strengthening exercises without putting stress on the spine are suitable for absolutely everyone. The result is noticeable after the first seven days of classes. Work on your body and see how your life changes for the better.