A tale about effective bodyflex breathing exercises for weight loss: the pros and cons. The system of changing exercises, the main complex for the abdomen and sides. What is the benefit of bodyflex for fast weight loss? Now you know everything. Go!

Hello friends! Today, there are so many methods aimed at general weight loss that one's eyes simply run up in search of the most suitable one. What is bodyflex? How will such foreign technology help you in getting rid of extra pounds? The basic rules and secrets of the complex, I described all this in this article...

Basic principles of a slim body

Bodyflex is a foreign weight loss technique that includes gymnastics to eliminate problem areas and diaphragmatic breathing. This combination allows you to send oxygen to the necessary areas of the body for better combustion fatty deposits. To achieve the desired result, you need to master breathing technique and master special exercises.

The developed system has found wide application among many people because of its versatility. Without special physical training You can freely regulate your weight, devoting just 15 minutes a day.

Breathing is the key to weight loss

To master freely correct technique, you need to train for a couple of days. You will have to breathe like a small child: not with the chest, but with the help of the stomach.

The so-called “volleyball player” position will help you quickly get used to it. It is necessary to slightly bend your knees, lean on them with your hands, keep your back straight. There are 5 basic steps:

1. deep breath;

1. smooth exhalation through the mouth and retraction of the press;

1. a sharp breath through the nose, the stomach is inflated (lips are closed);

1. exhale through the nose and the maximum retraction of the abdomen for 8 seconds;

1. complete relaxation and oxygenation.

With Maria Korpan

Thanks to the exercise program with Maria Korpan, you can systematize your workouts. This is a well-known fitness trainer who supplemented the classical technique with active exercises using additional weights. Thanks to scientific research cardiology and human physiology, the program was adapted to the individual characteristics of the body.

To clearly see all the key positions, find the necessary information in the pictures describing the training at home. Video can be downloaded from the page famous expert Maria Korpan. Bodyflex is based on the following rules:

• a combination of breathing techniques with and stretching;
• avoidance of diet courses and unwanted snacks;
• eating with a teaspoon;
• it is forbidden to include additional physical activity;
• Missing more than 3 classes is not allowed.

The bodyflex technique was developed back in the 80s in America by a housewife who managed to combine breathing practices With 90 days, Greer Childress managed to lose weight up to three sizes at home. The developed system is well substantiated from a scientific point of view, proven by numerous studies, thanks to which it has gained worldwide recognition.

• all classes should take place on an empty stomach;
• you can eat half an hour after physical activity;
• it is necessary to ventilate the room in advance;
• there is no need to independently increase the duration of classes.

It is very important to choose a sports uniform for gymnastics. Clothing should not restrict movement, should be comfortable, not too loose.

Bodyflex exercises for weight loss

• Isotonic. To improve the plasticity of tendons and joints.
• Isometric. To strengthen and strengthen muscle tissue.
• For stretching. For a beautiful and flexible body.

You should pay more attention to exercises that involve several muscles at the same time. For 15 minutes completely shut yourself off from the outside world, turn off your phone and TV, calm down.

Be sure to do a light exercise before starting. Otherwise, you may get stuck in one of the positions from unexpected pain.

Get into the pose of a "volleyball player", put your hands on your knees, bend in your back. At the same time with breathing technique sit down, stretch your leg to the right and transfer your weight to it. Do this exercise five times on each leg. You should feel how the muscles in the thighs and buttocks, calves begin to work.

You will have to imitate a gem. How? Stop wondering, better repeat:

1. you become even, you tighten all the protruding parts of the body;

1. raise your hands to chest level so that your fingers touch each other;

1. during breathing procedures, you strongly strain your hands and begin to squeeze them together.

To work out the surface of the upper limbs, perform the exercise four more times. The main thing is not to overdo it and inhale oxygen again after 8 counts.

Scissors

exercise on lower press performed quite simply. You need to lie on a free surface in your room, put your hands clasped together under your ass. Inhale, exhale, hold your breath while crossing your legs in parallel in the air. Rest between sets is one minute.

kitty

First, take the pose of a drinker from a stream. Simply put, get on all fours and put your head down. We bring the breathing technique into action, draw the press into ourselves and arch upwards in an arc, like a cat. Stand in a graceful pose for 8 seconds.

Bodyflex for weight loss: benefits

Bidiflex exercises are a technique correct breathing at runtime exercise, contributing to the acceleration of 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. It's fast and effective method reduce body volume, activate weight loss and get rid of visual manifestations " 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, pull your stomach in so that the anterior abdominal wall touched 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 belly should stick to inner wall 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.

To breathing training was effective, you need to learn how to breathe measuredly, controlling the intensity of exhalation and inhalation. Marina Korpan recommends paying attention to the moment with the “groin” exhalation, trying to do it in a relaxed state without straining 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 chronic fatigue by improving blood circulation, vitality returns, making a person energetic, vigorous 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 available air in the body is "utilized", which leads to the breakdown of body fat;
• pulls up muscle corset, making the outlines of the waist more refined and pronounced;
• all this helps to cope with smoking cravings, speeding up metabolic processes and contributing to quick withdrawal breakdown products of nicotine and tar 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 muscle tone abdominal cavity, 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. Most importantly, watch the video tutorial for free to do it right respiratory complex and do no harm to 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 advise 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 indicator was observed throughout the week:
• abandon gymnastic stretching during Bodyflex if the gluteal nerve is affected, the shoulder is injured, or a disease of the musculoskeletal system is diagnosed.

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

15 exercises for the face and neck

They help to 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 initial position and take a breath.

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

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

No. 3: works on the nasolabial folds

No. 4: strengthens the muscles of the cheeks

#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 disease brain;
• 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 healthy eating. Then your body will be visibly strengthened, the condition of the skin will improve, and the graceful curves slim body will open up unlimited scope for experiments on the image!

If you have never been involved in sports, but in pursuit of beautiful figure and health have already made their choice in favor of Bodyflex gymnastics, you need to get to know this technique better, as well as prepare for classes. At present, a whole system for beginners has been developed, allowing people to smoothly master the technique. diaphragmatic breathing and special exercises.

Indications and contraindications for bodyflex exercises

Before starting body flex exercises (as well as any other sports loads too), it is necessary to determine whether you belong to a group of people who, according to certain indicators of health, this gymnastics - alas! - is contraindicated.

Contraindications for practicing the main bodyflex complex:

1. high arterial pressure, frequent fluctuations in blood pressure.
2. Condition after surgery.
3. Heart failure.
4. Severe forms of myopia; retinal disinsertion.
5. Pregnancy (many exercises - consult your doctor).
6. Various hernias.
7. chronic diseases in the acute stage.
8. Arrhythmia.
9. Diseases and pathology of the thyroid gland.
10. Glaucoma.
11. Bronchial asthma.
12. Increased body temperature.
13. Intracranial pressure.
14. Bleeding.

Previously, experts doubted the health benefits of bodyflex. The reason for these doubts was breath holding when doing exercises, which, according to the luminaries of medical sciences, is harmful to the functioning of the brain, increases the risk of developing complications - hypertension, cancer, arrhythmias. But today this “harm”, fortunately, has been refuted, including by indicators of the excellent health of those people who begin to practice this gymnastics, as well as medical observations of their health and well-being. This program has caused a real stir in the world of health and beauty. Naturally, scientists, doctors, various training specialists and healthy lifestyle life. Here are the main conclusions about the benefits of a system of exercises and deep diaphragmatic breathing which are made as a result of a comprehensive and thorough study of the methodology:

• Strengthens immunity.
• The risk of cardiovascular diseases is significantly reduced.
• The work of the stomach and gastrointestinal tract is normalized.
• Significantly reduces the risk of cancer.
• Gymnastics allows easy to get rid of bad habits and never return to them.

Bodyflex is simple shown to those women who have overweight , with a large mass of loose loose fat and flaccid skin. Bodyflex exercises, like no other, will make this fat melt and the skin tighten. These activities can also be very useful for those women who have never played sports, have flaccid muscles - important in bodyflex not strength exercises and the development of proper breathingthat they will be able to.

Bodyflex will be very useful for all those women who want to keep yourself fit , have good figure and improve health. By the way - bodyflex is very useful for men, this gymnastics has got fans and followers in the strong half of humanity.

What beginners need to do bodyflex - clothes, equipment, manuals

Many experts compare bodyflex classes with yoga classes - for them it is also best to purchase only special gym mat- he will not allow his feet to slide on the floor, he will not stray, he will not distract from classes.

Experts say that doing any kind of sport, including body flex gymnastics, becomes especially attractive and interesting for every woman if she chooses nice and comfortable suit specifically for exercise. For those bodyflex exercises that require the use of sports equipment, it will be necessary to buy them in the future (ribbon, ball, etc.).

Body flex suit should be elastic, without a tight elastic band on the belt, not restricting movement. Leggings, shorts - cotton with elastic, loose and soft cotton t-shirts, T-shirts are best suited for this gymnastics. Shoes are not needed - all exercises are performed barefoot (in socks).

If you plan to follow the lessons of video tutorials from the Internet or purchased on DVDs, then your gymnastics seat should be located directly in front of computer monitor or TV.

Since this gymnastics involves a strict time limit for classes - no more than 15-20 minutes daily, clock should stand somewhere nearby, for time control. Time control is also very important at the very first stages of bodyflex in order to determine for yourself the “depth” of holding your breath, as well as the time for performing certain stretching exercises.

What is the first thing you need to master for beginners in bodyflex

The basis of the entire bodyflex technique is correct setting of special breathing- this distinguishes gymnastics from other methods. This specific breathing in bodyflex is associated with hyperventilation of the lungs And breath holding which are performed in parallel with special exercises. So oxygen is better absorbed by the lungs and passes them into the blood, from where oxygen is carried to all tissues and organs of the body. This is what bodyflex allows you to quickly break down that fat, for which ordinary gymnastics and diets did not bring any result.

1. First you need to learn exhale air. To do this, you need to stretch your lips forward with a tube, trying slowly, but without pauses, to release air through them, trying to release it as much as possible.
2. Breathe in through the nose. After exhalation, it is necessary to close the lips tightly, and then draw in the air sharply and noisily through the nose - as much as possible the maximum volume.
3. Then it is necessary to exhale all the collected air through the mouth. With a low position of the diaphragm, you need to hide your lips in your mouth, and exhale the air, opening your mouth as wide as possible. From the diaphragm will be distributed the sound of "groin!" It means you are doing everything right.
4. Then you need to learn hold your breath properly. When there was a complete exhalation of air, you need to close your mouth and tilt your head to your chest. In this position, with the stomach drawn in to the spine, it is necessary to linger until the count of eight (but it is necessary to count like this: “A thousand times, a thousand two, a thousand three ...”).
5. Then, as you take a relaxed breath, you can feel how the air itself rushes into your lungs by filling them out.

Mastering the breathing technique according to the bodyflex system, of course, is better and more efficient to perform under the guidance of an experienced trainer. If you do not have such an opportunity, then help in this endeavor can good video body flex for beginners, as well as video tutorial on correct breathing. Before you do all the exercises yourself, you need to watch the video of the classes several times in order to understand the algorithm, determine the duration of each exercise in time, and note all the important nuances for yourself.

For beginners: three rules for body flex

1. Firstly, without systematic studies You can literally achieve nothing. This system involves rigorous exercise - fortunately, this requires only 15-20 minutes a day , and each person can easily allocate them for classes in the morning, when the stomach is still empty.
2. Secondly if you have excess weight, then at the very beginning of classes you must perform general exercises aimed at reducing weight , and then start performing exercises for certain problem areas of the body. This sequence is required, otherwise there will be no pronounced results.
3. Thirdly starting to do bodyflex gymnastics, no need to start a strict diet at the same time aimed at reducing body weight. It is necessary to take food fractionally, often, little by little, so that hunger does not pester, does not take away the last strength necessary for classes. As a rule, after some time after the start of classes, the appetite decreases significantly, and a person simply cannot eat in the volumes in which he ate before.

Video tutorials: bodyflex for beginners

Proper breathing according to the bodyflex system:

Bodyflex breathing technique:

Bodyflex with Greer Childers. First lessons for beginners:

Bodyflex for beginners:

Bodyflex: We lose weight without effort:

Bodyflex - unique technique, based on and allowing you to effectively lose weight without active physical activity. The technique combines complex and diaphragmatic breathing at the same time. With the help of bodyflex gymnastics, you can lose several kilograms of fat in a couple of weeks without diets, it is enough to devote 15 minutes a day to classes. What is the secret?

The most important thing to do gymnastic exercises from bodyflex - proper breathing. Very few people are able to breathe with the diaphragm, that is, due to contractions of the muscular septum that separates the thoracic region from the peritoneum.

• We recommend reading:

With diaphragmatic breathing, more oxygen enters the body, which effectively breaks down body fat.

An important component of the complex is special static exercises, which are designed to stretch the main muscle groups, but the intensity of all movements is quite low.

The bodyflex is based on elements. Greer Childers, an American housewife, came up with the idea to build a new respiratory gymnastics complex based on several asanas, which would contribute to weight loss. The author of the technique herself managed to lose 40 extra pounds in three months, tighten her body and tone her muscles.

The results of classes on the bodyflex system:

• The lymph flow improves, the muscles become stronger and more elastic;
• There is flexibility of the body and grace in movements;
• Accelerates the metabolic process in the body;
• and activity of the heart;
• Edema passes;
• The body is freed from toxins and toxins;
• Fat deposits are effectively burned, especially in problem areas;
• The skin is smoothed, wrinkles disappear, cellulite disappears;
• The body receives a powerful charge of energy and new forces.

An important rule for doing this gymnastics is regularity. Training should be carried out daily, and not occasionally, body flex should become part of the usual way of life, otherwise there will be no effect.

Tips for performing a set of exercises:

• It is advisable to do gymnastics in the morning before breakfast, you are allowed to drink a glass of water before training;
• You can do body flex in the evening, but you need to do this on an empty stomach - no earlier than 2 hours after eating;
• You should not be fanatical about training, otherwise excessive loads will lead to dizziness and poor health;
• Before starting classes, it is advisable to open the window and ventilate the room well, because the body must be saturated with oxygen;
• No need to starve, it is important to balance the diet and make it fractional (you need to eat in small portions 5-6 times a day).

Correct breathing technique

The quality of breathing plays a huge role in achieving high results when doing bodyflex, since the body must receive the necessary amount of oxygen.

First, we take the starting position:

• We place the feet 30 cm wide,
• We bend our knees, as if we want to sit down;
• Hands clasp the legs above the knee;
• We raise our heads up.

5 stages of breathing

The diaphragmatic breathing technique consists of 5 stages.

1. Having formed a tube with your lips, we exhale through the mouth, completely freeing the lungs. At the end we purse our lips.
2. We take an energetic breath through the nose so that the air fills the lungs. If the breath is performed correctly, then it is accompanied by noise.
3. We push the air sharply out of the lungs, squeezing the abdominal muscles and opening the mouth. The exit of air is accompanied by a characteristic sound "block" - this is a sign that the action was performed correctly.
4. We pull in the stomach with force so that it is pressed against the spine, at this moment the air should not enter the mouth and lungs. Hold your breath for 8-10 seconds.
5. Take a sharp deep breath and relax all the muscles.

A set of exercises

Breathing exercises for weight loss bodyflex consists of 12 exercises. This set is basic and is aimed at working out the main muscle groups.

• "Lion" (5 approaches)

Take the starting position: standing on the floor, spread your feet shoulder-width apart, tilt your body forward a little and rest your palms on your legs above your knees, hold your breath after exhaling and pull in your stomach. Open your eyes wide and look at the ceiling, strain facial muscles, round the lips in the form of the letter "O", stretch out the tongue. After standing for 8 seconds, return to the starting position.

• "Ugly Face" (5 reps)

Stand in the starting position from the first exercise, push the lower jaw and lips forward, then stretch the neck, head up. Count to 8 and relax everything.

• Lateral (3 sets on each side)

Take the starting position, then right hand bend and place the elbow on the right knee. Straighten the left leg and take it to the side, stretch the toe, with the foot touching the floor. Transfer body weight to the right leg. Unbend the left hand, raise it up and hold it above the head for 8 seconds, then return to the starting position.

• Retracting the legs back (3 repetitions with each leg)

Get on your knees, rest your elbows and palms on the floor. Extend one leg and pull back, pointing fingers down. After doing the breathing exercise, pull the stomach in strongly and raise the leg to the maximum height. After counting to 8, return back.

• Seiko (3 sets each leg)

Lean on your palms and knees, take one leg to the side. Having made a respiratory complex, raise this leg high up, after 8 seconds, lower it back to the floor.

• "Diamond" (3 times)

Stand straight, feet shoulder-width apart, connect your fingers in front of your chest in a ring, hold your elbows at maximum height. After doing breathing exercises, draw in the stomach and forcefully close the fingers of both hands. After counting to 8, relax.

• "Boat" (3 sets)

Sitting on the mat, spread your legs in the form of the letter "V". Lean on your palms, moving your hands back. Do a series of breathing exercises, move the body forward, placing your palms in front of you on the floor. Pull the arms and torso further and further, stretching the muscles of the thighs. Wait 8 seconds and straighten up.

• Pretzel (3 reps per leg)

Sit in Turkish, put the right leg on top of the left. straighten left leg, put your right hand behind your back, take your left knee on your right knee. After breathing exercises, redistribute the weight on the right palm and pull the right knee with the other hand towards you, gradually turn the body to the right side. Wait 8 seconds and relax.

• Stretching the muscles under the knees (3 sets)

Lie on the floor, straighten your legs and aim them at the ceiling, grab your calves with your fingers, point your socks towards you. After doing breathing exercises, diligently pull the legs towards the body, keeping the buttocks on the floor. After 8 seconds, relax and release your legs.

• Pumping the press (3 reps)

Lie on your back, bend your knees, spread your feet 30 cm wide, put your hands on the ceiling. After breathing exercises, stretch your arms even further, tearing your shoulders off the mat, tilt your head back, look up. After counting to 8, return to the starting position.

• Scissors (3 sets)

Lie on your back, connect straightened legs, place your palms under the buttocks. After completing the respiratory complex, raise your legs above the floor to a height of 8 cm, straighten your feet and make energetic horizontal swings with your legs. After 10 seconds, lower your legs back and relax.

• "Kitty" (3 sets)

Get on your knees, resting your palms on the floor. Having done the respiratory complex, at the 4th stage, lower your head to the floor and round your back like an angry cat. Count to 10, relax and straighten your back.

Bodyflex gymnastics can be a real find for women seeking to gain ideal forms and get rid of extra pounds. Performing simple exercises of the complex, you can achieve an amazing effect in a short period.

Contraindications

With some diseases and conditions of the body, bodyflex exercises will have to be abandoned permanently or postponed for a while.

• Pregnancy;
• heart failure, high blood pressure, arrhythmia;
• bleeding;
• Glaucoma and myopia;
• endocrine diseases;
• Neoplasms, including benign;
• The period after surgical interventions;
• Hernia of the spine;
• Exacerbation of a chronic disease.

Gymnastics Bodyflex for weight loss

How realistic is it to lose weight by doing body flex? Already one week of regular classes will bring you amazing results - your waist can decrease in volume by up to ten centimeters.

Breathing exercises Bodyflex for weight loss

Breathing gymnastics Bodyflex is a kind of morning work-out. Only Bodyflex - charging is unusual. Yes, it takes a little time, like everything else you have to do, but the result from the application of the technique is higher and is achieved faster than from normal charging so it's worth a try and see for yourself. You will need fifteen minutes a day, preferably in the morning, and good mood so that the lessons are enjoyable.
Bodyflex breathing exercises for weight loss consists of twelve basic exercises that allow you to use the muscles of the whole body, even including the muscles of the face and aerobic breathing, which, in fact, distinguishes Bodyflex from ordinary exercises. Proper breathing is very important when exercising, it allows you to saturate literally every cell in your body with oxygen.

The effectiveness of Bodyflex for weight loss
How realistic is it to lose weight by doing Bodyflex? Already one week of regular classes will bring you amazing results - your waist can decrease in volume by up to ten centimeters. Seeing dramatic changes in your figure, you may want to train twice a day, so you will achieve results even faster. Sometimes some medications taken for certain diseases can slow down progress, but even in this case, the effect will definitely come, you just have to wait a little longer.
This technique has almost no negative feedback, the vast majority of those who tried it noted weight loss and improvement general condition body, muscle strengthening and oxygenation internal organs, a noticeable increase in tone. The result of bodyflex exercises, as they say, is obvious, because wrinkles are smoothed out, the skin becomes toned and looks healthy, the blueness under the eyes disappears. What woman would not love such an amazing result?
Since its formation, the basics of the technique have remained unchanged, over time, new exercises and similar techniques based on the original appear, but having made Bodyflex a part of your life and seeing at least once the results that it helps to achieve, you will never part with it.

The history of bodyflex gymnastics

Indications and contraindications for bodyflex exercises

Before embarking on bodyflex exercises (as well as any other sports activities, too), it is necessary to determine whether you belong to a group of people for whom this gymnastics is contraindicated for certain health indicators.

Contraindications for practicing the main Bodyflex complex:

1. High blood pressure, frequent fluctuations in blood pressure.
2. Condition after the operation.
3. Heart failure.
4. Severe forms of myopia; retinal disinsertion.
5. Pregnancy (many bodyflex exercises are recommended for pregnant women - consult your doctor).
6. Various hernias.
7. Chronic diseases in the acute stage.
8. Arrhythmia.
9. Diseases and pathology of the thyroid gland.
10. Glaucoma.
11. Bronchial asthma.
12. Increased body temperature.
13. Intracranial pressure.
14. Bleeding.

The benefits of bodyflex breathing exercises for weight loss and deep diaphragmatic breathing, which are made as a result of a comprehensive and thorough study of the methodology:
1. Immunity is strengthened.
2. The risk of diseases of the cardiovascular system is significantly reduced.
3. The work of the stomach and gastrointestinal tract is normalized.
4. The risk of getting cancer is significantly reduced.
5. Gymnastics makes it easy to get rid of bad habits and not return to them anymore.
6. Bodyflex is simply shown to those women who are overweight, with a large mass of loose, loose fat and flaccid skin. Bodyflex exercises, like no other, will make this fat melt and the skin tighten. These exercises can also be very useful for those women who have never played sports, have flaccid muscles - in body flex, it is not strength exercises that are important, but the development of proper breathing, which they can do.
Bodyflex will be very useful for all those women who want to keep themselves in good shape, have a good figure and improve their health. By the way, bodyflex breathing exercises for weight loss are also very useful for men, this gymnastics has got fans and followers in the strong half of humanity.

A body flex suit should be elastic, without a tight elastic band on the belt, not restricting movements. Leggings, shorts - cotton with elastic, loose and soft cotton t-shirts, T-shirts are best suited for this gymnastics. Shoes are not needed - all exercises are performed barefoot (in socks).

Since this gymnastics involves a strict time limit for classes - no more than 15-20 minutes daily, the clock should be somewhere nearby to control the time. Time control is also very important at the very first stages of bodyflex in order to determine for yourself the “depth” of holding your breath, as well as the time for performing certain stretching exercises.

What is the first thing you need to master for beginners in bodyflex
Bodyflex for beginners - how to prepare for classes. The basis of all bodyflex breathing exercises is the correct setting of special breathing - this distinguishes gymnastics from other methods. This specific breathing in bodyflex is associated with hyperventilation of the lungs and breath holdings, which are performed in parallel with special exercises. So oxygen is better absorbed by the lungs and passes them into the blood, from where oxygen is carried to all tissues and organs of the body. This is what bodyflex allows you to quickly break down that fat, for which ordinary gymnastics and diets did not bring any result.

How to breathe correctly when doing Bodyflex gymnastics.
First you need to learn how to exhale air. To do this, you need to stretch your lips forward with a tube, trying slowly, but without pauses, to release air through them, trying to release it as much as possible.
It is necessary to inhale through the nose. After exhalation, it is necessary to close the lips tightly, and then draw in the air sharply and noisily through the nose - as much as possible the maximum volume.
Then it is necessary to exhale all the collected air through the mouth. With a low position of the diaphragm, you need to hide your lips in your mouth, and exhale the air, opening your mouth as wide as possible. From the diaphragm, the sound “Groin!” will be heard. It means you are doing everything right.
Then you need to learn how to hold your breath correctly. When there was a complete exhalation of air, you need to close your mouth and tilt your head to your chest. In this position, with the stomach drawn in to the spine, it is necessary to linger until the count of eight (but it is necessary to count like this: “A thousand times, a thousand two, a thousand three ...”).
Then, taking a relaxed breath, you can feel how the air itself rushes into your lungs, filling them.

Bodyflex for beginners - how to prepare for classes

Mastering the breathing technique according to the bodyflex system, of course, is better and more efficient to perform under the guidance of an experienced trainer. If you do not have such an opportunity, then a good video of body flex training for beginners, as well as a video lesson on setting the right breathing, can help in this undertaking. Before you do all the exercises yourself, you need to watch the video of the classes several times in order to understand the algorithm, determine the duration of each exercise in time, and note all the important nuances for yourself.

For beginners: three rules for body flex
Firstly, without systematic training, you will not be able to literally achieve anything. This system involves strict exercise - fortunately, this will only take 15-20 minutes a day, and each person can safely set aside them for exercising in the morning when the stomach is still empty.
Secondly, if you are overweight, then at the very beginning of classes you should perform general exercises aimed at reducing weight, and then start performing exercises for certain problem areas of the body. This sequence is required, otherwise there will be no pronounced results.
Thirdly, when starting to do bodyflex gymnastics, you do not need to simultaneously start a strict diet aimed at reducing body weight. It is necessary to take food fractionally, often, little by little, so that hunger does not pester, does not take away the last strength necessary for classes. As a rule, after some time after the start of classes, the appetite decreases significantly, and the person simply cannot eat in the volumes in which he ate before.
For achievement maximum effect together with bodyflex breathing exercises, you can, and rather you even need to use some kind of diet, for example, a weight loss program from the World, which includes a set of actions (including Bodyflex or Oxysize) to lose 15 kg per month. This program is free, useful and very effective, feedback from past this program, you can read here.

Online video with Maria Korpan

Bodyflex with Greer Childers for beginners

Breathing exercises Bodyflex for weight loss - Download torrent

Source (partly): http://www.colady.ru