Bodyflex for weight loss of the whole body. Bodyflex exercises for beginners at home

It is important to understand what bodyflex is, what features distinguish this set of exercises from other programs for beginners, and where to start training. Bodyflex is based on the technique of diaphragmatic breathing, in which the lungs are used 100%, and not 25%, as in ordinary life. By saturating the blood with oxygen, you can speed up your metabolism and stimulate the fat burning process.

The issue of losing weight worries almost every woman, because all girls want to look attractive and have a slender silhouette. Diets and exhausting power training Not everyone can master it in the gym. Today there are alternative ways to get rid of excess weight and fat deposits. One of the most successful and popular options, which is easy to master at home for beginners, is bodyflex.

If you breathe correctly and perform gymnastics, you can deliver oxygen attacks to fat deposits in certain areas and problem areas. This will allow you to notice the results of your efforts after 2-3 weeks of intense training.

Basic Rules

The program was started by American housewife Greer Childers. It was she who developed an effective weight loss method that allows you to replace exhausting diets and intense training. Reviews indicate that the program is extremely effective. Besides the fact that it helps to reset overweight, with its help you can significantly improve your well-being. After completing a full course of exercises, your figure will become slimmer, your skin will be more elastic, your internal organs will be healthier, and your overall health will be much better.

Bodyflex for beginners can be mastered with the help of a trainer. If you want to study at home, video lessons in Russian or Larisa Agapova, specialists in weight loss and figure correction, will come to the rescue.

Before you start training non-stop, it is important to master the main rules of training according to the presented system:

you need to train no more than 20 minutes a day;
It is better to do a 15-minute training in the morning on an empty stomach; if you really want to eat, you can drink a glass of juice or herbal tea;
classes must be systematic, you cannot ignore training, making excuses that you will catch up later;
force yourself to exercise, regardless of your mood and weather;
the program does not require a woman to follow a diet, but she must follow the principles healthy eating, eat healthy food in fractional portions;
for training you will need a comfortable sportswear, gymnastic mat and video materials.

Bodyflex is an exercise without additional equipment (dumbbells, fitball), but during training using this method you can burn 3500 calories. For comparison, an hour of regular fitness allows you to get rid of 250 kcal.

Features of breathing technique

The basis of bodyflex training is correct breathing. Therefore, the advice for beginners is this: before starting classes, it is important to master the basics of breathing techniques. The effectiveness and efficiency of your exercises depends on whether you master the practice of inhalation and exhalation. The algorithm for proper breathing is simple and accessible. The only thing you need is a little practice:

You need to empty your lungs. To do this, we fold our lips into a tube and, as it were, pronounce the sound “u,” exhaling until the very end. It is important to remember that all exhalations in bodyflex are carried out through the mouth.
Having exhaled correctly, you need to take a quick breath. This is done with the nose, mouth closed. Inhale as deeply as possible to fill your lungs with air.
We exhale sharply, but this time we need to do it not smoothly, but quickly, squeezing our lips into a straight line. As you exhale, you should hear the sound “groin.”
The next step is holding your breath. To do this, you need to pull in your stomach and lower your head down. We count to ourselves to 7, at 8 units we move on to the final stage.
Relax your muscles and calmly inhale through your nose.

The first classes may cause coughing or dizziness. Don’t be alarmed, the body is adapting to increased lung function and hyperventilation. Over time, this phenomenon will pass.

It is important to understand that bodyflex has a number of contraindications and limitations. It is better to avoid breathing exercises during pregnancy. If you are an experienced proponent of the program, leave the stretching. It is forbidden to practice the bodyflex method if you have chronic cardiovascular and respiratory system, injury or you have recently had surgery.

Often women are interested in when they can start training according to the system after childbirth and caesarean section. There is no single answer to this question. It is important to feel good, be prepared for stress and consult a doctor first.

Training

The program begins with a warm-up. This allows you to prepare the body, physically and mentally tune it in the right way. There are three positions in which you need to practice the breathing technology presented above, these are:

"Basketball player". We stand slightly legs bent, we rest our hands on the thigh just above the knee, the body is tilted forward.

"Wide gray hair." We sit on the floor and spread our legs as wide as possible. The shoulder blades are brought together, the arms are behind the back, with the palms resting on the floor.

"Four point emphasis." We stand on all fours, back straight, legs and arms perpendicular to the body.

Having mastered the basic positions, you can proceed directly to training. There are many different exercises, but the most common are:

"Boat". This exercise is aimed at working the inner thigh. We start practicing from the “wide squat” position. It is necessary to do breathing exercises; before holding your breath for 8 seconds, you should lean forward, stretch out your arms, lower your shoulders and pull in your muscles abdominal wall. The exercise is performed 5 times.

"Cat". During the movement, it is possible to use the muscles of the abs, back and neck. To perform this, you need to take the “four-point emphasis” position. Let's do First stage breathing exercises. Before holding your breath for 8 seconds, you should round your back as much as possible and lower your head down. Then return to initial position, repeat 3-4 times.

"A lion". This exercise helps strengthen the muscles of the face and neck. We start training from the “basketball player” position. The exercise begins with 4 stages of correct breathing, then you need to curl your lips into a tube, and then open your mouth as wide as possible and stick out your tongue.

Also watch the video:

To ensure the effectiveness of the program, just try classes on the bodyflex technique for beginners. By systematically training, you will notice that you begin to feel much better, your body has acquired the desired shape, and good mood– has become your constant companion.

Greetings, dear readers!

Today I would like to talk about losing weight. You can get rid of extra pounds without exhausting diets and the use of various newfangled means that bring more harm than the benefit to the body. Let's talk about gymnastics, which combines optimal physical activity along with breathing.

Bodyflex exercises for weight loss will help you gain a slim figure and tighten your whole body. To achieve results you will have to do them every day. Beginners always find it difficult to master diaphragmatic breathing, but after watching video tutorials, it won’t be difficult to understand.

The world first learned about the bodyflex system thanks to the American Greer Childers, who was able to regain her former shape after giving birth. She released her book “Great Figure in 15 Minutes a Day!”, where she shared her secrets with her readers unique technique, which allowed her to regain her previous figure.

Bodyflex is translated into Russian as “flexible body”, and if by syllables, then “body” and “tighten up”.

You can start doing breathing exercises without much effort. physical training, because the exercises included in the complex are quite simple, but at the same time effective. By practicing this system every day, you can get rid of extra centimeters after just a few sessions. But this is work, there are no miracles here, what you sow is what you reap.

Operating principle bodyflex is that the additional oxygen that we receive through deep breathing relieves us of fat in those areas where it is most abundant. Fat burns like gasoline.

The only factors that can slow down the weight loss process are:

Medicines for the treatment of the thyroid gland;
Birth control pills;
Some types of antidepressants.

Bodyflex gymnastics gives the following positive effects:

All muscles and tissues of the human body are saturated with oxygen, which makes it possible to start.
All toxins and waste are removed from the body due to increased lymph flow.
The size of the stomach decreases, this occurs due to a sharp contraction of its muscles during breathing, which will allow you to get by with much smaller portions.
Individual parts of the body are modeled, such as the waist, buttocks, legs or arms.
The skin of the body becomes more toned and elastic, the orange peel disappears.
The body becomes flexible and young, the general condition of the whole organism improves.
, the double chin disappears.
The functioning of the respiratory system improves, the volume of the lungs increases.
The digestive tract is normalized, and constipation disappears over time.
Work improves and nervous system, constant fatigue is reduced.
The immune system is strengthened, and signs of diseases such as arthritis disappear.
Cancer, HIV and AIDS are prevented.
Many people have been able to quit smoking.

Scientists have proven how bigger body receives oxygen, the less you want to smoke.

All these benefits are provided by oxygen, which acts as a doctor here. But it can also cause harm due to hyperventilation, but this happens in extreme cases. The main thing is not to overdo it and respect the time frame.

Fitness instructor Marina Korpan

The most famous trainer and promoter of bodyflex and oxysize in Russia is Marina Korpan. My first acquaintance with diaphragmatic breathing happened thanks to her. After all, she was one of the bodyflex teachers on the “Live” and “Channel 8” TV channels.

She significantly improved the American bodyflex system and patented her breathing techniques. She has written many books and released her own video courses, conducts master classes in cities, and trains trainers. I’ll add on my own behalf that she is the instructor who knows how to explain clearly and competently.

Her techniques are based on many years of experience ( more than 15 years) and the achievements of modern medicine, because she involved various specialists in the development of the program: physiologists, nutritionists and cardiologists.

Marina describes fundamental principles bodyflex, these include:

It is necessary to do gymnastics for 1-2 months continuously.
You should do fitness on an empty stomach, that is, in the morning.
The lesson should last no more than 15-25 minutes.
You are allowed to eat only 1 hour after training.
Bodyflex does not need to be combined with other types of fitness, it will be enough.
There is no need to sit down, take additional medications or undergo cosmetic procedures.
It is not recommended to frequently change exercises and increase the load.

Bodyflex exercises for weight loss - 12 most effective

Let's take a closer look at the fitness training that Marina Korpan offers in her book “Bodyflex for Face and Body”; it has a lot in common with the American version. But first, about the technique of diaphragmatic breathing itself, because it is the key to losing weight.

Techniques and nuances of proper breathing

Stand completely straight.
Exhale calmly through your mouth. It must be performed through the lips with a tube until the end, the stomach is slightly tightened, the back is not rounded, at this stage everything is done slowly.
Inhale sharply and noisily through your nose and inflate your stomach. The mouth is closed, the head is slightly up.
Close your lips tightly and also sharply exhale the air to the very end, saying the word “Groin”, bend over until parallel to the floor, round your back slightly, pull your stomach under your ribs, make throat and lower locks, point your head down.
As you exhale, you hold your breath for 8-10 seconds, during which all exercises are performed. The stomach is still under the ribs. It is difficult for beginners to endure, so you can inhale earlier.
Get into the starting position and inhale through your mouth or nose. Relax all your muscles.

That's all. Breathing is a must loud, if I start working out at home, then the whole apartment knows that I have bodyflex classes. Just warn your household in advance so that no one worries for no reason and does not run to save a drowning person. Now you can move on to learning the exercises.

I advise you to measure your volumes in advance so that in a month you can be convinced of the effectiveness of bodyflex or abandon this system forever. Write down all your body girths that require correction. Remember to take measurements regularly and observe changes.

The optimal repetition of each exercise is 4 times.

For legs and buttocks

Horizontal scissors

It affects not only the quadriceps muscles, the internal and external parts hips, but also on the waist, making it thinner and slimmer, as well as on bottom part belly.

The initial pose is lying on your back, knees bent. The palms of the hands lie below the buttocks. Take diaphragmatic breathing and, while holding, perform the familiar “scissors” exercise, that is, swing both legs in different directions at maximum amplitude. After completing 10 counts, take your starting position and inhale.

Vertical scissors

Training in progress quadriceps muscles legs, external and internal parts hips, as well as working out the abdominal muscles and reducing the waist circumference.

This exercise practically repeats the previous one, with the only difference that here the leg swings are performed vertically, that is, one limb goes up, the other down, the amplitude of movements is minimal.

Hamstring stretch

The muscles of the back of the thighs are stretched and worked out.

Starting position: lying on your back, knees bent, feet on the floor. Take a breath and, while holding, straighten your legs up at a right angle, feet towards you.

Wrap your arms around your mid-thighs or shins as far as the stretch allows, or use a strap to pull your limbs toward your chest, keeping your pelvis, lower back, back, and head on the floor. After the time has expired, take your original position.

Boat

The inner thighs are trained and their volume is reduced.

The initial pose is sitting on the mat, spread your legs in opposite directions as far as stretching allows, your hands rest on the floor from behind. Take a breath and while holding, bend down and forward, keeping your back straight. When the time is up, take your starting position and inhale.

The muscles of the outer thighs are trained, the volume of riding breeches is reduced, and mobility in the hip joints is increased.

The starting position is kneeling, palms resting on the floor. Perform diaphragmatic breathing and, while holding, bend your leg at the knee and lift it to the side, while the knee area is raised slightly upward, and the foot, on the contrary, downward. At the end of the time, take the original pose and inhale. Repeat the same in the opposite direction.

For the stomach and sides

Side stretch

The muscles of the lateral part of the body are trained and the waist is modeled.

The starting position is the same. Breathe and while holding, raise one arm up and tilt your torso in the opposite direction. The pelvis remains in place, stretch your hand diagonally. The adjacent hand is on the stomach or thigh. After 10 counts, take the starting position and inhale. Do the same in the opposite direction.

Simple press

Muscle training is carried out abdominals and a decrease in waist circumference.

Starting position: lying on your back, legs bent. Breathe and hold your head, shoulders and top part backs away from the surface, arms parallel to the floor, palms facing down.

The head is straight, while the chin is not pressed to the chest. Start stretching your arms forward, while keeping your lower back off the floor. When the time is up, take the starting position and inhale.

Pretzel

The abdominal muscles are trained, centimeters in the riding breeches disappear and the waist circumference is reduced, and the outer part hips

The starting position is sitting, one leg is bent and thrown over the other, the second limb is straightened, the arms are standing at the back. Take a breath and hold it left hand leave behind, and with your right grasp the thigh, pulled towards the body.

Turn to the left and look behind you. The right elbow rests on the left knee. After the time has passed, take the original position and inhale. Do the same in the opposite direction.

Rinsing

The internal organs are massaged and the abdominal muscles are strengthened.

The initial pose is kneeling, palms of the hands resting on the floor. Take a breath and while holding, do not pull your stomach in, but relax it down, then pull it towards the spine, you get this kind of hanging out of your stomach. When the time is up, take your starting position.

For hands

Diamond

The muscles in the arms are trained and strengthened pectoral muscles, reducing unnecessary volume in the shoulder area.

Starting position: standing, legs slightly apart. Do the breathing described above and, while holding, raise your arms to chest level, joining your fingers together, you should get a semicircle, slightly rounding your back. Now you need to squeeze your fingertips with greatest strength. At the end of the time, stand in the original position and inhale.

Pulling your arms back

Training of the back and shoulder muscles, fat disappears from the back of the shoulders.

The initial pose is the same. Take a breath and, while holding, move your arms back, palms up, as far as possible, while experiencing strong tension in the shoulder muscles. After completing 10 counts, return to the starting position and inhale.

For the back

The back muscles are worked and stretched.

The starting position is kneeling, hands on the floor. Do diaphragmatic breathing and, while holding, move your hands a little closer to your legs, while arching your back upward, head down, look at your stomach. At the end of the time, take the original position and inhale.

You can also get acquainted with the bodyflex system using the following video clips from the “Live” TV channel.

Main contraindications to the complex

If your nose bleeds during or after bodyflex exercises, dizziness or headaches appear, and you begin to have difficulty sleeping at night, cancel the exercise. Perhaps you have overexerted or have one or more of the contraindications. These include:

Problems with blood pressure and serious diseases of the cardiovascular system;
Asthma or other respiratory diseases;
Retinal detachment, myopia in the final stages;
Head injuries or intracranial pressure;
Pregnancy period;
Hernia of the spine;
Cancerous tumors;
Exacerbation of chronic diseases;
Presence of high body temperature;
Postoperative period.

During the first classes you may feel slightly dizzy, you will be very hot, you may become very sweaty, and this is normal. But if these symptoms do not go away within a few days, consult your doctor.

You can find even more exercises for the legs and abdomen in the books by M. Korpan “How to get rid of sides, ears and riding breeches” and “How to get rid of the belly.”

This is where I end. I advise you to familiarize yourself with bodyflex and check the results yourself in practice. Be sure to read the supporting literature from the authors M. Korpan and G. Childers, which will help you master this technique and learn all the nuances proper weight loss at home. Everything will work out for you, I'm sure of it.

Essence

Everyone is very interested in how bodyflex works on the body. For those who have never exercised, it seems simply unrealistic to lose weight simply by properly working the lungs. In fact, everything is scientifically explainable.

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

If there is blood flow, thanks diaphragmatic breathing, there will be no obstacles, it will supply the tissues with sufficient oxygen, which is the main fat burner. At the same time, the muscles receive the necessary tone - accordingly, the body, even as a result of losing weight, will remain elastic and sculpted.

Results of regular bodyflex exercises:

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

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

As practice shows, this system is especially effective for women after 40 years of age. At this age, the metabolic process slows down significantly, and very often even physical exercise and diets don't help you lose weight.

Contraindications

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

These are:

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

If contraindications are not followed, gymnastics can cause not only dizziness, but also nosebleeds, exacerbation of existing diseases and all sorts of complications. To prevent such developments, you must initially consult with a specialist (trainer or doctor).

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

If on individual trainer If you don’t have money or don’t have the opportunity to go to the gym, it is possible to achieve weight loss with the help of bodyflex at home. Watch the tutorial videos and follow the suggested instructions.

Basic Rules:

The most effective exercises are considered morning.
If the class is held during the day, you must not eat for 2 hours before and after it.
Breathing exercises do not require either diet or intensive training as an auxiliary method of losing weight.
Despite this, proper nutrition and physical activity are encouraged and will speed up the achievement of the desired results.
If, as a result of regular exercise for a month, the weight loss effect is not noticeable, this may indicate errors in the technique. It is recommended to take at least a one-time consultation with a trainer, or watch video lessons and work on mistakes.
Have you decided to do bodyflexing? You will have to quit smoking, otherwise your lungs will not be able to cope with the load and the process of losing weight will never start.
The correct technique involves diaphragmatic breathing, which means that the abdominal muscles are as relaxed as possible, the posture is extremely straight, inhale through the nose, exhale slowly, through a small gap in the lips.
Exercises should be performed in a well-ventilated room, where the temperature should not exceed +22 °C.

Stages

Bodyflex consists of 5 stages, each of which must be completed in order to learn how to breathe correctly. And only then can you begin to perform a set of exercises. Top tip for beginners - master the starting position (IP), on which all gymnastics are based. It is this that contributes to the maximum supply of oxygen to tissues.

Initial position

Place your feet shoulder-width apart. Rest your palms on them at a level of 2 cm above your knees. Head straight, gaze forward, chin parallel to the floor.

Stage I

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

Stage II

This stage is often called the "pump". Inhale air sharply and noisily through your nose into all your lungs until they are filled to capacity. Execute correctly this stage imagination will allow. Imagine that you were in a musty room for a very long time, where you were sorely lacking oxygen. And finally, you went outside, where the fresh, intoxicating air forced your lungs to expand as much as possible and breathe (but not with full breasts, as you are used to, but with a full diaphragm). Try to keep this flow inside you by closing your mouth tightly and raising your head slightly.

Stage III

Now you need to sharply push out all this air flow through your mouth. To do this, you need to squeeze the diaphragm and abdominal muscles, making a whistling sound something like “ppah!” and exhale. You need to feel how the air powerfully escapes from the lungs, and not from the throat or lips. This is one of the most difficult stages that you will have to work hard at. Sometimes you need to clear your throat to get a characteristic sound from the very depths of your lungs.

Stage IV

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

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

Stage V

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

Without these steps, it is impossible to establish proper breathing for weight loss. This is the basis of bodyflex, on the basis of which all the exercises of this gymnastics are performed. You need to start mastering them exactly with them.

Set of exercises

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

We are working on losing weight on our face.

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

Ugly grimace

We work on a double chin and sagging neck.

Stand up straight, move your lower teeth behind your upper teeth, stretch out your lips (as when kissing), also stretch out your neck, straining it as much as possible. Raise your head as if you are going to kiss the ceiling. Repeat 5 times.

Side stretch

Exercise for the waist and sides.

Take your right leg to the side, stand on your toes. Place your left hand at the elbow on the bent knee. Transfer your body weight to your knee. Raise your right hand above your head. Perform three times in each direction.

Pulling the leg

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

Get down on the floor, on your hands and knees. Stand on your elbows. Right leg pull it back, pull the toe towards you without bending your leg. The weight should go to your elbows and arms. Look - strictly at the floor. Only after this the basic IP bodyflex is performed.

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

Seiko

We are working on outside hips.

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

Raise your extended leg to hip level and pull it towards your head. Keep your leg straight, pull your toes towards you. Fix for 10 seconds. Breathe, relax. Do three times on each leg.

Diamond

Strengthen the arm muscles, tighten the chest.

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

Press your fingers against each other as hard as you can. Tighten them up. Hold this for 10 seconds, inhale, relax. Repeat 3 times.

Boat

We tighten the inner thighs.

Sit on the floor, open your legs in different directions to their maximum width. Do not lift your heels off the floor, pull your toes towards you. Place your arms straight on your palms on the floor behind you. Accept the base outcome.

Place your arms in front of you, bend at the waist. Slowly move your arms forward, bending as low as possible. Stay at the end point until the 10 count. Take a breath. Repeat 3 times.

Pretzel

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

Sit on the floor, cross your legs at the knees. Place your left hand behind your back and lean on your palm, and grab your left knee with your right hand. Accept the basic IP.

Shift all the weight to your left hand. Pull your left knee up with your right hand, bend your torso at the waist to the left, look back. Hold for up to 10 seconds. Exhale. Perform three times for each leg.

Tendon stretching

We work the back of the thigh.

Lie on the floor on your back. Raise your straightened legs up, pull your socks towards you, your feet should be flat. Stretch your hands to your legs, grab your calves. Don't lift your head off the floor. Accept IP.

Slowly pull your legs towards your head with your hands, pressing your butt tightly to the floor. Stay at the end point until the 10 count. Take a breath, relax. Repeat 3 times.

Abdominal Press

We are working on losing belly fat.

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

Lift your shoulders and shoulder blades off the floor, stretch your arms towards the ceiling. Throw your head back. Having reached the maximum point that you can reach, hold for 10 seconds. Slowly lower yourself to the floor. Do it 3 times.

Scissors

We work with lower muscles belly.

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

Raise your legs above the floor. Make wide swings to the sides so that they overlap, crosswise. Socks - from yourself. Do it 10 times. Exhale, relax. Do 3 approaches.

Cat

We work the back, hips and stomach.

Place your palms and knees on the floor. Straighten your arms, keep your back straight. Don't lower your head, look straight. Accept IP.

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

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

Every woman always tries to look even more attractive. For many, the desire to lose weight is one of the most cherished. Women go on extreme diets, spend hours in the gym, and some even swallow diet pills. But what if you approach the issue of losing excess weight wisely? When proper nutrition, breathing exercises for weight loss and physical exercise, magical transformations occur to the figure.

What is bodyflex

Bodyflex is gymnastics for weight loss. The technique was created by the American Greer Childers. Diaphragm deep breathing forms the basis of this technique. And if you combine it with stretching and static poses, fat is burned even more effectively.

For normal functioning, the body needs oxygen. It is also an active fat burner and can help every woman on her way to slim figure. Many will say that we are constantly breathing, day and night, but for some reason we are not losing weight. Physiological respiration is a natural process for the body. But if you breathe through your chest, oxygen cannot penetrate all the cells of the body. You need to learn to breathe so that your abdominal muscles are involved. If you learn this type of breathing, very soon you will notice that your weight is reduced and your general condition improves.

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How breathing exercises work for weight loss

Remember how infants breathe. Their chest remains motionless, while their tummy is actively working. With age, a person breathes using the abdominal muscles less and less. During chest breathing, a person uses only 20% of his lungs. The muscles of the diaphragm tense, breathing stops at chest level, so oxygen does not reach the rest of the organs in the required quantity.

Bodyflex teaches the system of proper breathing - using the abdominal muscles. And when a person performs static poses, his body tenses and blood rushes to the organs. If you breathe correctly, the blood will saturate the body with oxygen, which helps burn fat. Oxygen, which enters the body along with the blood flow, burns fat on its way and massages the internal organs.

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Bodyflex weight loss program

The program includes several exercises that are preferably performed in the morning before breakfast. But before you start studying them, you need to master the system of proper breathing. Exercises are performed in 5 stages:

First step: Exhale all the air through your mouth. Pull your lips together and then slowly exhale all the air from your lungs.

Stage two: inhale quickly through your nose. At the same time, you should purse your lips and quickly, sharply and completely fill your lungs with air. When inhaling, the mouth remains closed, and then immediately opens in order to exhale slowly.

Step three: Exhale slowly through your open mouth. If you do this exercise correctly, you should get a sound that resembles a “groin.” Please note: the sound must be guttural.

Stage four: suck in your stomach and hold your breath. After exhaling all the air, close your mouth and hold your breath. Retract your stomach as much as possible while tilting your head down. Try to lift your stomach up as much as possible. This exercise will help you achieve flat stomach. Try to stay in this position for 8-12 counts.

Fifth stage: relaxation and inhalation. You need to relax and then inhale, lowering your abdominal muscles. At this stage, you will feel the effect of breathing exercises - air will literally rush into your lungs.

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Breathing exercises

When you master breathing exercises, move on to the set of exercises that Greer Childerls developed. You can perform all the suggested exercises, or you can choose those that are necessary for you. Some people see the effect within a week, even if they do not follow any diets, eating just anything.

In order to perform the exercises, you need to lie on a flat surface. If this is the floor, you can lay a rug. If it's a sofa, you want it to be wide, but not soft.

Exercise 1: inhale-exhale

Exhale deeply and place your hands on your stomach just below your stomach. When you feel that your stomach is stretched due to inhalation, try to continue inhaling. As your lower ribs stretch, you will feel air entering your lungs. Are the lower ribs open as much as possible? Place your hands on your upper ribs and collarbones. Continue inhaling, opening and expanding the ribs at the top. At the same time, air penetrates into the upper part of the lungs, and oxygen saturates the lung tissue. Hold the air a little and exhale slowly. In the first few seconds, slowly relax and draw in your stomach. If you have difficulty, press a little on your stomach with your hands. Continue exhaling until your lower ribs close together. Help yourself with your hands. When the middle part of the lungs is free, continue to exhale slowly.

After exhaling air from the lungs, even if it seems that there is no more air there, you should close the upper ribs and release the remaining air. Hands should be on chest, in its upper part.

When your lungs are completely empty of air, try to hold them for a while without inhaling again. Practice breathing a couple of times a day for a few minutes. To master the technique, you need to study for 3-4 weeks. Remember that breathing is not an end in itself. This is a technique that will help organize your metabolism to promote weight loss.

Exercise 2: cat.

Starting position - on all fours on the floor. Leaning on your palms and knees, raise your head. Do a breathing exercise while looking straight ahead. The exercise works great on both the back and the abs.

Exercise 3: Stretching.

Starting position – lying on your back. Raise your legs at a right angle and point your toes towards you. Grab your calves with your hands. Keep your head and shoulders off the floor. After the breathing exercise, gently pull your legs towards you. This way you will restore the flexibility of your legs and get rid of cellulite.

Exercise 4: leg extension.

Get on all fours so that your palms are on the floor and your head is down. Extend one leg back and do a breathing exercise. Try to lift it as high as possible, while straining your buttocks. Freeze for 7-8 counts. Repeat with the other leg.

Exercise 5: for problem hips.

Performed similarly to exercise 4, only the leg is moved to the side at a right angle. A breathing exercise is done.

Exercise 6: Lateral Stretch.

This is an exercise that is responsible for thin waist and absence of lateral fat folds. Starting position - feet shoulder-width apart, knees slightly bent, hands above the knees, 2 centimeters higher - as if you just got up from a chair, look forward. Do a breathing exercise. Lean your elbow on your left knee, shifting your body weight. Bring your right leg back, while pulling your toe back. Stretch as much as possible.

Exercise 7: upper and lower abs.

Starting position - lying on your back, bend your legs at the knees, so that your feet are at a distance of 30-35 centimeters from each other. Raise your arms up, but do not lift your head off the floor. Do a breathing exercise. Lower yourself to the floor - first your back, shoulders, head, and immediately rise again. Hold in the “raised” position for 10 seconds.

Many of the exercises that breathing exercises offer for weight loss are quite simple, many are very familiar. The advantage of bodyflex is that it does not require food restrictions. But if you want to achieve results faster, proper nutrition will not hurt. Reduce the amount of salt, do not eat fried and fatty foods, and avoid late dinners. Do you really want to have a snack? Eat fruits, vegetables, nuts.

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The issue of losing weight worries almost every woman, because all girls want to look attractive and have a slender silhouette. Not everyone can master diets and exhausting strength training in the gym. Today there are alternative ways to get rid of excess weight and fat deposits. One of the most successful and popular options, which is easy to master at home, is bodyflex.

It is important to understand what bodyflex is, what features distinguish this set of exercises from other programs, and where to start training. Bodyflex is based on the technique of diaphragmatic breathing, in which the lungs are used 100%, and not 25%, as in ordinary life. By saturating the blood with oxygen, you can speed up your metabolism and stimulate the fat burning process.

If you breathe correctly and perform gymnastics, you can deliver oxygen attacks to fat deposits in certain areas and problem areas. This will allow you to notice the results of your efforts after 2-3 weeks of intense training.

The program was started by American housewife Greer Childers. It was she who developed an effective weight loss method that allows you to replace exhausting diets and intense training. Reviews indicate that the program is extremely effective. In addition to helping you lose extra pounds, it can significantly improve your well-being. After completing a full course of exercises with Greer Childers, your figure will become slimmer, your skin will be more elastic, your internal organs will be healthier, and your overall health will be much better.

Bodyflex for beginners can be mastered with the help of a trainer. If you want to study at home, video lessons in Russian with Marina Korpan or Larisa Agapova - specialists in weight loss and figure correction - will come to the rescue.

Before you start training non-stop, it is important to master the main rules of training according to the presented system:

you need to train no more than 20 minutes a day;
It is better to do a 15-minute training in the morning on an empty stomach; if you really want to eat, you can drink a glass of juice or herbal tea;
classes must be systematic, you cannot ignore training, making excuses that you will catch up later;
force yourself to exercise, regardless of your mood and weather;
the program does not require a woman to follow a diet, but she must follow the principles of a healthy diet, eat healthy food in fractional portions;
For training you will need comfortable sportswear, a gymnastics mat and video materials.

Bodyflex training is based on proper breathing. Therefore, before starting classes, it is important to master the basics of breathing techniques. The effectiveness and efficiency of your exercises depends on whether you master the practice of inhalation and exhalation. The algorithm for proper breathing is simple and accessible. The only thing you need is a little practice:

You need to empty your lungs. To do this, we fold our lips into a tube and, as it were, pronounce the sound “u,” exhaling until the very end. It is important to remember that all exhalations in bodyflex are carried out through the mouth.
Having exhaled correctly, you need to take a quick breath. This is done with the nose, mouth closed. Inhale as deeply as possible to fill your lungs with air.
We exhale sharply, but this time we need to do it not smoothly, but quickly, squeezing our lips into a straight line. As you exhale, you should hear the sound “groin.”
The next step is holding your breath. To do this, you need to pull in your stomach and lower your head down. We count to ourselves to 7, at the 8th unit we move on to the final stage of breathing exercises.
Relax your muscles and calmly inhale through your nose.

The first classes may cause coughing or dizziness. Don’t be alarmed, the body is adapting to increased lung function and hyperventilation. Over time, this phenomenon will pass.

It is important to understand that bodyflex has a number of contraindications and limitations. It is better to avoid breathing exercises during pregnancy. If you are an experienced proponent of the program, leave the stretching. It is prohibited to practice the bodyflex method if you have chronic diseases of the cardiovascular and respiratory systems, injuries, or have recently undergone surgery.

"Basketball player". We stand on slightly bent legs, rest our hands on the thigh just above the knee, and the body is tilted forward.

"Wide gray hair." We sit on the floor and spread our legs as wide as possible. The shoulder blades are brought together, the arms are behind the back, with the palms resting on the floor.

"Four point emphasis." We stand on all fours, back straight, legs and arms perpendicular to the body.

Having mastered the basic positions, you can proceed directly to training. There are many different exercises, but the most common are:

"Boat". This exercise is aimed at working the inner thigh. We start practicing from the “wide squat” position. It is necessary to do breathing exercises; before holding your breath for 8 seconds, you should lean forward, stretch out your arms, lower your shoulders and draw in the muscles of the abdominal wall. The exercise is performed 5 times.

"Cat". During the movement, it is possible to use the muscles of the abs, back and neck. To perform this, you need to take the “four-point emphasis” position. We do the initial stage of breathing exercises. Before holding your breath for 8 seconds, you should round your back as much as possible and lower your head down. Then return to the starting position and repeat 3-4 times.

"A lion". This exercise helps strengthen the muscles of the face and neck. We start training from the “basketball player” position. The exercise begins with 4 stages of correct breathing, then you need to curl your lips into a tube, and then open your mouth as wide as possible and stick out your tongue.

Also watch the video:

To ensure the effectiveness of the program, just try classes using the bodyflex technique. By systematically training, you will notice that you begin to feel much better, your body has acquired the desired shape, and a good mood has become your constant companion.

Friends, in this material we will understand what bodyflex exercises are. Here you will find the history of the appearance of this system, a complete list of exercises included in the bodyflex complex, and in conclusion - conclusions about whether this system is effective, who it can be intended for and, of course, whether bodyflex is dangerous to health.

Bodyflex exercises are a system of exercises invented by the American housewife and mother of three children Greer Childers. Greer gained enormous weight after giving birth to her third child. Faced with problems in her personal life, low self-esteem, and the inability to choose a wardrobe, Greer tried many different weight loss methods, but none of them brought tangible results. The reflection in the mirror continued to inspire hatred, I didn’t want to leave the house, and around my husband, who worked as a surgeon in the clinic, there were young girls nurses hovering around, which also couldn’t help but infuriate Greer.

Desperate to achieve results using traditional methods, Greer, on the recommendation of a neighbor, went to San Francisco to take classes with a certain sports physiologist who taught weight loss to wealthy American ladies. The physiologist turned out to be a petite girl in her twenties, who began to talk about how to breathe while doing exercises.

Greer was disappointed. Give fifteen hundred dollars for some girl who doesn’t even have children of her own to teach her, a forty-year-old “heroine mother,” some nonsense? However, Greer nevertheless began to study, rather wanting to rub the nose of the arrogant girl and prove that her system (Rolls-Royce-level exercises) does not work than hoping for a real effect. There was nothing to do, the money had already been paid, why not just return home? You should at least try to use what you already paid for.

However, after a few days of training, Greer discovered that doing breathing exercises no longer caused her irritation. On the contrary, I have more energy and my well-being has improved significantly. Well, okay, Greer thought, if I don’t lose weight, then at least my health will return to normal. And she continued to study.

After finishing the course, Greer couldn’t believe her eyes. In 10 lessons, she managed to lose 1-2 centimeters in various parts of her body. In total, adding up all the lost volumes, Greer counted 26 centimeters. Of course, this is not very much, but before this the dimensions did not go away at all! She was happy, accepting what happened as a real miracle.

Bodyflex is the result of G. Childers’ work on a Rolls-Royce level exercise system, which she became familiar with in San Francisco.

However, there was one problem - average American women do not buy limousines. Most overweight housewives simply do not have $1,500 to pay for miracle courses. Greer went to San Francisco again. Having met with a female physiologist who taught courses at the Rolls-Royce level, Greer received an answer that it was impossible to reduce the price, since the system was originally intended for wealthy Americans and was designed for the elite.

Then Greer made the second fateful decision in her life. She decided to convey to average American women the miraculous method that made her slim. She did not understand at all why it was so effective and did not understand the principles of its influence, but she knew one thing for sure - this method works. This means that everyone who needs it so much should know about it!

The book in which G. Childers talks about his system is called “Great Figure in 15 Minutes a Day!”

This was the beginning of the creation of Greer Childers’ own system of exercises, based on the method of special breathing. Greer has significantly shortened and simplified the program, choosing the most effective and efficient exercises in her opinion. She traveled extensively throughout the United States and consulted with various specialists and doctors, wanting to understand the principle of the program that allowed her and her neighbor to lose weight. Convinced that the effectiveness of the technique had a scientific explanation, Greer began giving lessons herself.

After receiving positive feedback from clients, the enterprising housewife recorded several videotapes and appeared on local television. The apotheosis was the book written by Greer Childers - “Great Figure in 15 Minutes a Day”, where Greer outlined the entire program in a simple and most intelligible form. She called her own exercise system “Bodyflex”.

The main marketing idea of bodyflex is that any average person without physical training, having learned to breathe correctly while performing simple exercises, can get rid of extra pounds in just 15 minutes a day. This sounds truly fantastic, but the system has gained spontaneous popularity all over the world, especially in the author’s homeland – the USA.

Bodyflex exercises were originally designed for people without special training. Thus, Greer Childers' main audience was American housewives.

Reviews of the effectiveness of bodyflex exercises vary from the enthusiastic cries of “fanatics” who claim that miracle training helped them get rid of incurable diseases, to the indignant cries of those who claim that bodyflex caused serious harm to their health.

Let's not judge the system based on the words of unknown people, but let's break the system down and analyze its pros and cons. This will allow us to make a reasonable conclusion regarding the effectiveness of the bodyflex exercise system and its safety.

Breathe like a baby - diaphragmatic breathing

The main condition for obtaining the effect, as Greer Childres says, is special breathing. It is with its mastery that classes begin. Bodyflex exercises for weight loss will not bring tangible benefits without diaphragmatic breathing.

Explaining what “diaphragm breathing” is, Greer gives the example of babies. When newborns breathe, their belly rises as they inhale, and not their chest at all, as in adults. The bodyflex technique also involves breathing from the stomach. In order to control yourself, Greer suggests lying on the floor and placing a small book on your stomach. With the usual method of breathing, the book remains practically motionless. But with diaphragmatic breathing, the book will rise and fall with each inhalation and exhalation.

Particular attention in bodyflex is paid to the so-called “diaphragmatic” breathing - breathing from the stomach.

How to master this technique?

To begin, take a series of deep and even breaths. Concentrate on the movement of your chest and imagine how your lungs open and fill with air.

Exhale forcefully through your mouth, completely emptying your lungs of any air in them.
Inhale quickly and forcefully through your nose, strongly inflating your belly. This will help spread the lower ribs and increase the filling of the lungs with oxygen.
Exhale sharply through your mouth, completely emptying your lungs and pulling your stomach inward. To get a better feel for abdominal work, Greer Childress recommends practicing in the “volleyball player” pose—feet shoulder-width apart and slightly bent, body tilted forward, palms resting on your legs just above your knees.
After exhaling, hold your breath, continuing to draw in your stomach, for 8-10 seconds. This is training the so-called “natural pause”. Retract your stomach as much as possible, while the ribs will move again and the air will come out of the lungs.
Relax and take a breath.

The main condition for safe bodyflex exercises is gradualness. Listen to your body and take your time. It is recommended to devote the first few classes exclusively to developing breathing techniques, and only then begin bodyflex exercises.

The main breathing pose in bodyflex is the “volleyball pose.” And indeed, comparing the illustration from the book by G. Childres and the photo of a real volleyball player, you can find a lot in common.

Schematically breathing technique bodyflex can be represented as follows:

Exhalation.
Inhale.
Exhalation.
Pause.
Relax.

There are twelve exercises in total in the Bodyflex method. Greer Childress herself says that she included isotonic and isometric exercises and stretching exercises. Bodyflex exercises for weight loss are designed for untrained people. In fact, the main audience for the author of the system was American housewives.

Area affected by the exercise: face, areas around the mouth and under the eyes, neck.

Bodyflex exercise “Lion” for the face and neck.

Initial position. Take the so-called “Volleyball Pose.” Place your feet slightly wider than your shoulders and bend your buttocks back. Place your palms on your legs a couple of centimeters above your knees. After completing the breathing cycle, hold your breath (stage 4 - natural pause) and begin the exercise.

Doing the exercise. Bring your lips into a narrow circle, tense your face and try to lower this circle down. Open your eyes wide and look up. Stick your tongue out through the tight circle of your lips as much as you can. Hold the pose for 8 counts and relax, inhaling air.

Number of repetitions: 5.

Note. Be careful not to scare your husband who accidentally enters the room.

Impact area of the exercise: neck, area under the chin.

This exercise is called "The Horrible Grimace." When performing it, the area from the sternum to the chin should be tense.

Initial position. Get into the “volleyball pose.” Protrude your lower jaw so that your lower teeth are in front of your upper teeth, stick out your lips as if for a kiss, and stretch your neck as hard as you can. Raise your head up, as if you intend to kiss the ceiling with these same lips. You should feel tension from your chin to your sternum. Take a breath cycle and hold your breath.

Doing the exercise. During the breathing pause, move your arms straight back and hold in this position for 8 counts. Keep your mouth open and your feet on the floor. Breathe and relax.

Number of repetitions: 5.

Note. Like the previous exercise, this pose got its name for a reason.

Impact area of the exercise: waist and sides.

Exercise "Side stretch".

Initial position. Get into the “volleyball pose” and take a breath cycle before pausing.

Doing the exercise. Place your left hand on your elbow (so that not your palm, but your elbow rests just above your knee). Raise your right arm straight and extend it out to the side above your head, above your ear. You should feel the entire side surface of your body stretch. Hold this position for 8 counts. Take a breath and relax. Repeat on the other side.

Exercise impact area: buttocks, back surface hips.

“Pulling the leg back” (G. Childers term) or “classic abduction” strengthens the muscles of the buttocks and hamstrings.

Initial position. Stand on the mat - on your knees and elbows. Stretch one leg back. The foot should be contracted, the toes resting on the floor. Perform the breathing cycle until the pause.

Doing the exercise. Raise your straight leg up and hold for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

Area affected by the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

Initial position. Stand in a knee-elbow position, move your straight leg to the side at an angle of 90 degrees to the body. The foot is on the floor. Do a breathing exercise.

Doing the exercise. During the pause, lift your straight leg up and hold it for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

Note. Greer called this exercise "Seiko" because the word translates to "flame" in Japanese. Gluteus muscle will "burn".

Exercise impact area: inner side hands

The bodyflex exercise “Diamond” is so called because the figure formed by the fingers resembles a precious stone.

Initial position. Stand straight, feet shoulder-width apart. Touch the fingers of one hand to the fingers of the other hand, bringing your hands together in front of you. The elbows need to be raised to parallel with the floor, the back can be slightly rounded. Perform the breathing cycle until the pause.

Doing the exercise. Press the fingers of one hand against the fingers of the other as hard as possible, do not lower your elbows. You should stay in this position for 8 counts. Then breathe in the air and relax.

Number of repetitions: 3.

Impact area of the exercise: inner thighs.

Exercise “Boat” - bending forward with legs apart.

Initial position. Sit on the mat, spread your straight legs as wide as you can. Pull your socks towards you. Rest your arms back and perform the breathing cycle until the pause.

Doing the exercise. Move your arms forward and stretch them as far as possible, trying to lower your body to the floor. Stretch for 8 counts. Then inhale and relax again, moving your arms back.

Number of repetitions: 3.

Area affected by the exercise: waist, lower back, outer thigh.

Exercise "Pretzel". Try to look back.

Initial position. Sit on the mat, cross your legs so that your left knee is over your right. Try to keep your right leg as straight and horizontal as possible. Place your left hand behind your back, and with your right hand grab your left knee. Do a breathing exercise.

Doing the exercise. Shift your weight to your left hand, use your right hand to pull your left knee up and toward you, and twist your body to the left until you can look behind you. Stay in this position for 8-10 counts. Exhale and relax.

Number of repetitions: 3 on the right side and 3 on the left.

Impact area of the exercise: area under the knees, back of the thigh.

Hamstring stretch for beautiful legs.

Initial position. Lie on the mat on your back and lift your straight legs up, “pulling” your socks towards you. Use your hands to grab your calves. Perform a breathing cycle without raising your head.

Doing the exercise. During the breathing pause, pull your legs towards you until a “pulling” sensation appears under your knees. Hold for 8 counts.

Number of repetitions: 3.

Area of influence of the exercise: abdominal muscles.

Exercise to train the abdominals.

Initial position. Lying on your back, bend your legs and place your feet on the floor at a distance of 25-30 cm from each other. Stretch your arms up to the ceiling perpendicular to your body. Do a breathing exercise.

Doing the exercise. Stretch your arms up and lift your shoulder blades. At the same time, the head is slightly thrown back, the neck is relaxed. Arms and chest reach towards the ceiling as high as possible. Hold for 8-10 counts.

Number of repetitions: 3.

Area of influence of the exercise: abdominal muscles, emphasis on the lower part.

The “Scissors” exercise is also aimed at strengthening the abdominal muscles.

Initial position. Lie on the mat on your back, legs together. Place your hands, palms down, under your buttocks. Head on the floor, lower back pressed to the floor. Perform the breathing cycle until the pause.

Doing the exercise. Raise your legs 8-9 centimeters above the floor and begin to make energetic swings, placing one leg behind the other and vice versa, as if you were working with scissors. Work for 8-9 counts. Then breathe in the air and relax.

Number of repetitions: 3.

Area of influence of the exercise: core muscles, spine.

“Cat” strengthens the core muscles and works the spine.

Initial position. Get on all fours (on your knees and hands). The head is raised up, the gaze is directed forward, the back is straight. Do a breathing exercise.

Doing the exercise. Lower your head and arch your back as high as possible. Stay in this position for 10 counts. Breathe in and relax.

Number of repetitions: 3.

So, bodyflex is a system of weight loss and health improvement based on a special breathing technique. The exercises, according to the author of the method, will deeply saturate the tissues with oxygen, drive away stress and activate metabolism. They can be used independently or as an aid to any physical activity. If you find yourself in a situation where active movements are contraindicated, bodyflex exercises can be performed at any level of training.

So, have you decided to study using this system? Bodyflex exercises for weight loss will bring, according to the author, maximum benefit if you follow the following rules:

Don't exercise immediately after eating. Perfect time for class - two hours after a light meal.
Under no circumstances should you exercise in stuffy rooms. Always open a window if possible.
Beginners should not do breathing exercises while walking.
Stay in the main position for 8-10 breathing cycles.
Train every day and perform each exercise 3-5 times.

Bodyflex exercises will help you quickly get in shape and improve your health. To track your progress and get extra motivation, regularly measure your waist and hips. After a month of training, you will be pleasantly surprised by the results, notes Greer Childress.

The essence of bodyflex training, as Greer Childers writes, is that training in this system allows you to increase the saturation of body tissues with oxygen and, accordingly, speed up the metabolism in them. According to her, the therapeutic effect of bodyflex exercises is comparable to aerobics.

Be careful - hyperventilation can harm your health. Before starting classes, read the contraindications.

During aerobic exercise, active movement forces you to consume more oxygen, which the body needs to break down carbohydrates and fats and produce energy.

During bodyflex exercises due to special way By breathing, you force the body to receive more oxygen than it receives under normal conditions, forcing it to use this oxygen.

Thus, Greer Childers claims that by purposefully saturating your body with oxygen, you can significantly speed up your metabolism and launch the fat burning mechanism. And if you simultaneously perform exercises for different muscle groups, creating an increased need for energy in certain areas, you can direct this oxygen exactly there, to those problem areas where fat burning is especially necessary. It is by improving the supply of oxygen to tissues and accelerating metabolism that excess volumes will be lost.

In medical terms, the theory of bodyflex is built on the effect of hyperventilation of the lungs. By alternating intense deep breaths and periods of holding your breath, a person receives 30-40 percent more oxygen than he consumes in normal life.

Contrary to what was promised positive effect, this phenomenon can have very dangerous consequences for the body. Hyperventilation of the lungs leads to a decrease in the amount of carbon dioxide (CO2) in the blood, which is a necessary component for many metabolic processes. Trying to maintain the amount of CO2 in the blood, the body tries to protect itself. Spasms of blood vessels and bronchi occur, blood pressure decreases, and the permeability of cell membranes decreases.

In turn, all this complicates not only the loss of CO2, but also the supply of oxygen to the body. The opposite effect occurs - oxygen starvation, which has a lot of negative consequences. Up to the death of brain cells, if the process becomes uncontrollable.

Based on all of the above, you should not fanatically and thoughtlessly rush into the maelstrom of bodyflex training. Just like any other practice.

In what cases should you stop practicing bodyflex? Exercise saturates tissues with oxygen and accelerates blood circulation, which does not always have a positive effect on well-being. Symptoms such as nosebleeds, dizziness, sleep disturbances and headaches are an absolute reason to stop training.

Before you begin, there are a number of precautions you must take.

Make sure you do not have the following diseases and conditions:
- problems with blood pressure (high, low – it doesn’t matter);
- diseases of the respiratory system, including asthma, allergic phenomena;
- cardiovascular diseases;
- head injuries, intracranial pressure;
- vision problems;
- high temperature, bleeding, exacerbation of chronic diseases;
- pregnancy.
Begin classes only in the presence of another person who can help you in case of loss of consciousness.
Even if you are absolutely healthy or do not find your disease on the list of contraindications, be sure to consult your doctor!

In order to avoid unnecessary disappointments, remember that bodyflex exercises are designed for people with overweight body and an initially slow metabolism. The therapeutic effect of these activities is based on the idea of accelerating metabolism in obese and sedentary people, which causes body weight to return to the biological norm. However, this norm is determined not by you, but by your body. And your weight will not drop below the biological norm, even if it seems to you that you are still overweight.

Love your body and take care of your well-being! Good luck!

If you don’t have extra pounds and you lead an active lifestyle, bodyflex will not help you, since your metabolism is already at the proper level. I hope you found this article informative and useful. Successes and good luck in the sports field!

The article uses illustrations from the book by G. Childers “Get a Great Figure in 15 Minutes a Day!”

Almost every woman wants to lose weight, have a beautiful and athletic body, but grueling hours of training are sometimes so tiring...

For those who want to achieve results in a short time and without much effort, there is an excellent alternative - these are breathing exercises, which take only 15-20 minutes a day. And even the most ordinary housewife can learn a set of exercises from these techniques.

Bodyflex and Oxysize breathing exercises are based on diaphragm breathing, due to which the body receives a sufficient amount of oxygen, metabolic processes are accelerated, and fat cells are burned.

Bodyflex and Oxysize differ in breathing techniques and in the set of exercises, and also have some contraindications for implementation.

To choose breathing exercises that are right for you, read our article about the differences between bodyflex and oxysize >>

Bodyflex– a system for weight loss and normalization of body function. It is an excellent alternative to running and diets. Bodyflex was developed by a simple housewife, but quickly proved its effectiveness and became known throughout the world.

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

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

System. Bodyflex exercises should be done daily. You cannot skip training, otherwise you will not get the expected effect. If you miss more than 3 classes, you will have to practice breathing again almost from scratch.

Self-discipline. Be strict with yourself: regardless of your mood, desire to lie on the couch, or complaints about lack of time, allocate 15 minutes a day to exercise. Training should only take place on an empty stomach. It is best to do this before breakfast, when a new portion of food has not yet entered the stomach.

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

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

Correct breathing. Before moving on to full-fledged exercises, it is important to learn how to inhale and exhale correctly. Breathing should not be shallow, but abdominal, then the lungs will function at 85 - 100%, and not at 25% as usual.

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

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

Chronic illnesses, injuries or recent surgeries. Taking deep breaths and holding your breath provoke a state of stress in the body. At the same time it increases heartbeat, blood pressure increases, all this in combination with training (tension) different groups muscle loss can have a negative impact on human health.

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

Noticeable improvements in health. According to research regular classes bodyflex helps strengthen the immune system, reduce the risk of heart disease and the development of cancer cells, normalize the functioning of the digestive system and even help to forget about this bad habit like smoking. In order to increase the overall tone of the body, practicing this system is useful for both women and men.

What you will need for classes

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

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

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

Primary requirements:

do not hinder movement;
do not use a tight elastic band around the waist and abdomen;
be soft and elastic.

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

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

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

So, to organize classes, beginners will need the following: a mat, sports suit, a clock with a second hand or a timer, visual materials on bodyflex and free space for exercise.

Mastering breathing

Breathing in bodyflex is the most important aspect. Bodyflex is primarily a breathing exercise. The entire result of your training depends on whether you learn to breathe correctly. To understand the basics of this “special” breathing, you need to take the “basketball player” pose and follow the instructions.

You need to empty your lungs of air. This is done through the mouth. Remember, you should always exhale in bodyflex only through your mouth! We purse our lips as if we were saying “y”, then exhale slowly, trying to completely empty our lungs for the next inhalation.

A quick breath. In bodyflex you should inhale only through your nose, your mouth should be closed! Try to take as deep a breath as possible so that your lungs fill completely.

Sharp exhalation. We remember that air is released through the mouth, but at this stage the lips are not pulled out with a tube, but are first folded together into a tight line (it’s easier for women to understand if you imagine that you have just put on lipstick and are trying to evenly distribute the tone on your lips). So, quickly exhale the air, and you should hear “groin.”

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

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

At first breathing practice You may feel a little dizzy or cough. Don't be scared, your lungs are just not used to such hyperventilation. Over time this will pass.

Mastering the exercises

First, let's look at the three main points from which the exercises will begin.:

"Basketball player":

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

"Wide gray":

look up
shoulder blades retracted
hands are behind your back,
palms on the floor.

"Four point emphasis":

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

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

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

Starting position “basketball player”. In this position, the stomach is pulled in and breathing exercises are performed (stages 1–4). Then the wide eyes should look up, and the lips should be folded as if they were planning to pronounce “y” and directed downwards, then the tongue should stick out as much as possible.

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

Work on inner surface hips.

Starting position “wide squat”. The first 4 stages of breathing exercises are performed.

Hold your breath for 8 seconds after bending your torso forward, while your arms should be extended in front of you, your shoulders should be lowered, and your stomach should be pulled in. Repeat 5 times.

Strengthening the muscles of the back, abs, neck.

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

Delay for 8 seconds after the back is arched upward as much as possible and the head is lowered down.

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