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Bodyflex: This is how breathing exercises help you lose weight without the gym

Breathing exercises for weight loss

Bodyflex is a weight loss system that has helped many women find their dream figure without intensive training in the gym. Through gymnastics you can get rid of excess volume in a particular part of the body, learn to breathe correctly and speed up your metabolism. In this material we will talk about the main features of the miracle gymnastics of an American housewife who regained her beautiful figure after childbirth, and we will analyze a number of exercises for beginners aimed at losing weight in the stomach, sides, in theHips and other problems losing areas.

Bodyflex combines elements of yoga, Pilates and stretching. The system was developed by American housewife Greer Childers, who had long struggled with obesity through aerobics, fitness and strenuous diets without success. According to the author of the technique, only a trip to an esoteric guru and mastering eastern breathing exercises helped her put her figure in order without strict dietary restrictions and constant work on her body in the gym.

After achieving the desired result, Childers developed her own fitness line for busy housewives, simplifying yoga asanas and making exercise routine easier. Over time, Bodyflex has constantly changed. First, the author offered those interested training plans of varying effectiveness using her personal invention, the "Jimbara" – an expander for static training. Bodyflex was then simplified to 12 static exercises.

Bodyflex became popular in our country after it was promoted by a fitness trainer. The trainer suggests doing breathing exercises every day and combining them with proper nutrition and other physical activities, which significantly increases the effectiveness of the exercises.

Principles

The basic principle of gymnastics is correct breathing during training. During exercise, the exerciser must hold their breath regularly, using a small lung volume that is not constantly used, resulting in a lack of oxygen in tense muscles. As a result of provoked oxygen breathing, oxygen is delivered to the problem areas of the body where the main work is being done, and the fat burning process is activated. This training feature not only allows you to lose fat but also speeds up your metabolism.

To use

Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constant training of muscles. In addition to actively burning fat, gymnastics offers:

  • Improves blood circulation, normalizes the functioning of the cardiovascular system;
  • Increases immunity;
  • Helps fight stress and apathy, normalize sleep and develop stress resistance;
  • Do not tense the muscles;
  • Improves joint mobility;
  • Saturates the brain with oxygen, normalizes cerebral blood circulation, which helps get rid of headaches and migraines;
  • Activates the removal of waste products and toxins through heavy sweating;
  • Strengthens abdominal muscles through diaphragmatic breathing;
  • Improves mood, gives energy and strength.

Bodyflex teaches correct breathing and instills a love of sports, so gymnastics is suitable for people with low physical fitness and people who are overweight.

Contraindications

Bodyflex cannot be practiced if you:

  • cardiovascular diseases;
  • eye diseases (glaucoma, myopia with astigmatism);
  • tuberculosis, asthma;
  • hypertension and hypotension;
  • Increased intracranial pressure;
  • changes in blood pressure;
  • Acute inflammatory processes;
  • oncological diseases;
  • Epilepsy;
  • aortic aneurysm;
  • heart failure;
  • varicose veins;
  • diabetes mellitus;
  • Diseases of the pancreas and gastrointestinal tract.

In addition, gymnastics should not be performed during pregnancy, menstruation, with ARVI and influenza or with exacerbation of chronic diseases. In any case, you should consult your doctor before starting classes.

Features of gymnastics

Bodyflex is a specialized fitness range that has a number of features:

  1. Training should be carried out 2-2. 5 hours after eating. Bodyflex exercises immediately after eating can cause stomach upset and the development of gastrointestinal diseases.
  2. Before class, you must ventilate the room.
  3. It is necessary to perform exercises and breathing exercises every day, otherwise training will not produce results.
  4. Active breathing can lead to dizziness and, in extreme cases, fainting. These symptoms are often observed in beginners, so training should be carried out with caution and preferably with a trainer.
  5. Long delayed abdominal breathing can lead to hyperventilation or hypoxia, which can have unpleasant consequences.

It is important to note that Bodyflex is effective for people who are overweight. In addition, exercise should become a part of your lifestyle even after you have lost weight, as a sharp decrease in stress can lead to a return of the weight.

Breathing technique for losing weight at home

Abdominal breathing is the basis of Bodyflex. Carrying out a special technique is aimed at activating the diaphragm muscles, which improves blood circulation and saturates the blood with red blood cells that carry oxygen to the cells of the body. At the same time, this type of breathing strains the abdominal muscles, so the main results are noticeable at the waist and only over time in other parts of the body.

The abdominal breathing technique consists of five main phases:

  1. Free the lungs.You need to squeeze your lips tightly with a tube and exhale all the air that is in your lungs. It's also important to keep an eye on your abdominal muscles: they should be tense and your stomach should be pulled in.
  2. Saturation of tissue with oxygen. Fold your lips tightly and inhale deeply through your nose, using your diaphragm muscles.
  3. "Vacuum". After inhaling, immediately exhale forcefully through your mouth and say "groin" or "ha. "When you exhale, your stomach should be pressed against your spine.
  4. Hold your breath.At this moment, you need to hold your breath for 8-10 seconds, tensing your abdominal muscles as much as possible and pushing your stomach towards your ribs. At this stage, the basic exercises are performed and active fat burning begins.
  5. Relaxation.It is necessary to exhale slowly, relaxing the previously strained muscles.

The basic rule of breathing is: exhale through the mouth and inhale through the nose. In addition to mastering the technique, a person must learn to control the muscles of the diaphragm and abdominal muscles.

A set of exercises for beginners for all parts of the body

A standard set of Bodyflex exercises for beginners is aimed at working all muscle groups, including the facial and neck muscles.

Exercise 1. "Lion"

Helps get rid of double chin and smooth wrinkles.

  1. Stand straight with your feet hip-width apart. Move your pelvis back, bend your legs at the knees, place your palms on your hips, place your palms over your knees and round your back.
  2. Perform a breathing technique.
  3. During the deceleration phase, stick your tongue forward and look at the ceiling. Stay in this position.
  4. After completing the phase, breathe out and relax the facial muscles.

Exercise 2. "Diamond"

Strengthens the arm and chest muscles.

  1. Stand straight with your feet shoulder-width apart. Bend your arms at the elbows and raise them to chest level. Close your fingers to form a diamond shape.
  2. Do a breathing technique.
  3. During the deceleration phase, squeeze your fingers together as much as possible, tensing the muscles in your arms and chest.
  4. Stay in this position for the required time.
  5. Breathe out, breathe in and relax.

Exercise 3. "Boat"

Strengthens and stretches the muscles of the inner thigh and trains the back muscles.

  1. Sit on the floor and spread your straight legs to the sides as wide as possible. Socks point upwards. Place your palms between your legs.
  2. Perform a breathing technique.
  3. During the deceleration phase, tilt your body forward and extend your torso and arms in front of you as far as possible. Stay at the lowest point.
  4. Breathe out and repeat the exercise.

Exercise 4. "Dog"

Removes the trouser area and improves mobility of the hip joints.

  1. Get on all fours.
  2. Perform a breathing technique.
  3. During the deceleration, lift your bent leg to the side, lower your foot slightly down and point your knee up.
  4. Stay in this position until you exhale.
  5. While inhaling, return to the starting position and repeat the exercise with the other leg. Do three reps on each side.

Exercise 5. "Swallow"

Trains the gluteal muscles.

  1. Stand on all fours, focusing on your elbows.
  2. Round your back slightly and perform the breathing technique.
  3. Hold your breath, move your straight leg back and pull your toe towards you. Fix in this position.
  4. While inhaling, return to the starting position and repeat the exercise with the other leg. Do three reps on each side.

Exercise 6. "Corner"

Helps strengthen the muscles of the lower leg and back of the thigh.

  1. Lie on your back. Place your feet on the floor and place your arms along your body. Do a breathing technique.
  2. While holding, lift your straight legs and grasp your shins or thighs with your hands. Point your socks toward you, squeeze your tailbone, and lower your back to the floor.
  3. Hold the position as long as possible.
  4. Exhale and as you inhale, lower your legs to the floor. Repeat the exercise three times.

The focus in the classic Bodyflex complex is on the work of the abdominal muscles through constant muscle tension while holding your breath and doing exercises. Regular exercise allows you to create a beautiful waist shape, remove excess volume in this area and train the deep abdominal muscles.

For stomach and sides

Exercise 1. "Side stretch"

  1. Stand straight with your feet hip-width apart.
  2. Perform a breathing technique.
  3. Hold your breath, raise your right arm and tilt your upper body to the left. Make sure your pelvis does not shift to the right. The hand stretches diagonally. The left hand can be placed on the thigh or on the stomach.
  4. At the end of the stage, relax and lower your hand. Inhale and repeat the exercise on the other side.

Exercise 2. "Simple press"

  1. Lie on your back. Place your feet on the floor 30-35 cm apart.
  2. Do a breathing technique.
  3. During the deceleration, lift your upper body off the floor and keep your arms parallel to the floor with your palms facing down. The head is straight, the chin is not pressed to the chest. The gaze is directed forward. The lower back does not lift off the floor.
  4. As you exhale, return to the starting position. Repeat the exercise while inhaling.

Exercise 3. "Pretzel"

  1. Sit on the mat, extend your legs in front of you and bring your feet together.
  2. Perform a breathing technique.
  3. During the deceleration phase, bend your right leg at the knee and place it on the floor on the outside of your left thigh.
  4. Place your right hand back and grab your right thigh with your left hand and pull it towards your body.
  5. Turn to the right and look back.
  6. Return to the starting position, exhale and repeat on the other side.

Exercise 4. "Scissors" horizontally

  1. Lie on your back with your legs bent. Place your hands under your buttocks and press your lower back into the floor.
  2. Do a breathing technique.
  3. Raise your legs straight, pull your toes back and perform cross swings by crossing one leg over the other.
  4. When the time is up, return to the starting position and breathe in.

Exercise 5. Vertical "scissors"

  1. Stay in the same starting position as in the previous exercise and perform the breathing technique.
  2. Hold your breath, lift your legs, pull your toes back, and alternately raise and lower your legs with minimal range of motion.
  3. Return to the starting position and inhale.

Exercise 6. "Rinsing"

  1. Get on all fours.
  2. Do a breathing technique, hold your breath without drawing in your stomach.
  3. Hold your breath, relax your stomach, and then use your muscles to pull it toward your back. Alternate movements throughout the deceleration phase.
  4. Then return to the starting position.

Efficiency and results

There is a lot of controversy about the effectiveness of Bodyflex. Some argue that the technique is useless and can only harm the body, others guarantee good results and point to their experience in losing weight.

Regardless of the type of training, a calorie deficit plays a special role in losing weight, which can only be achieved through the right, balanced diet. Therefore, in order to get rid of extra pounds, you should give up fast food, reduce the proportion of fatty, starchy and sweet foods, increase the consumption of fresh vegetables, fruits and grains, and give preference to lean meat and fish.

It is worth noting that Bodyflex is aimed at getting rid of excess volume, not kilograms. Therefore, at the initial stage, you should record body parameters and track changes after each workout. According to supporters of the technique, with the correct implementation of the technique, constant training and proper nutrition, you can reduce your waist by 5-7 cm in a week. It is important to understand that with proper weight loss, extra pounds will not come back. The result is not achieved immediately. Complex and long-term work is required.

Expert recommendations

Experts recommend conducting the first courses together with a trainer who will show you how to breathe and perform exercises correctly. This helps to avoid the unpleasant consequences that beginners most often face: misunderstanding of the work of the diaphragm muscles, dizziness due to prolonged breath holding, etc. Since breathing is the most important thing, it should be worked on first, including in the daily complex 3-5 exercises to work on the problem area. In the future, as you gain experience, you can add variety to your training by training several muscle groups at the same time.

Experts also point out that Bodyflex is not a universal method of losing weight for everyone, as the technique's inventor claims. Gymnastics is not for everyone. Therefore, if you notice a deterioration in your health or the lack of the desired results, you should replace Bodyflex with a popular analogue, the effectiveness of which is guaranteed. This can be Pilates, callanetics, power yoga, dancing and classic fitness with cardio and strength exercises.

The training results are particularly influenced by the regularity of the training. You should do gymnastics every day, spending 15 to 20 minutes in the morning before breakfast. If time permits, you can train twice a day and practice the breathing technique while tensing your abdominal muscles in any free time.