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Bodyflex: 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 intense gym workouts. Gymnastics allows you to get rid of excess volume in a certain 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 set of exercises for beginners aimed at losing weight at the level of theabdomen, sides, hips and other problems. areas.

Bodyflex combines elements of yoga, Pilates and stretching. The system was created by the American housewife Greer Childers, who for a long time unsuccessfully struggled with excess weight through aerobics, fitness and exhausting diets. According to the author of the technique, only a visit to an esoteric guru and mastering oriental breathing practices helped her put her figure in order without strict dietary restrictions and constant work on her body in the gym.

Having achieved the desired result, Childers created her own fitness line for busy housewives, simplifying yoga asanas and making the workout routine easier. Over time, bodyflex has constantly changed. First, the author offered interested people training plans of varying effectiveness using his personal invention, the "jimbara", an expander for static training. Subsequently, bodyflex was simplified to 12 static exercises.

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

Principles

The basic principle of gymnastics is proper breathing during training. During the exercise, the learner must periodically hold their breath, using a small volume of lungs that is not constantly used, which creates a lack of oxygen to the tense muscles. Oxygen-provoked breathing causes oxygen to be sent to problem areas of the body, on which the main work is carried out, and activates the fat burning process. This feature of training allows you not only to break down fats, but also to speed up your metabolism.

Advantage

Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constantly working out the muscles. In addition to active fat burning, gymnastics:

  • Improves blood circulation, normalizes the functioning of the cardiovascular system;
  • Increases immunity;
  • Helps combat stress, apathy, normalize sleep and develop resistance to stress;
  • Does not tighten muscles;
  • Improves joint mobility;
  • Saturates the brain with oxygen, normalizes cerebral circulation, which helps get rid of headaches and migraines;
  • Activates the elimination of waste and toxins through abundant sweating;
  • Strengthens the abdominal muscles through diaphragmatic breathing;
  • Improves mood, gives energy and vigor.

Bodyflex teaches you to breathe correctly and instills a love of sports, so gymnastics is suitable for people with low fitness levels and those who are obese.

Contraindications

Bodyflex cannot be practiced if you have:

  • Cardiovascular illnesses;
  • 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;
  • Diabetic sugar ;
  • Disorders of the pancreas and gastrointestinal tract.

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

Features of gymnastics

Bodyflex is a specific area of fitness that has many characteristics:

  1. Training should be done 2-2. 5 hours after eating. Doing bodyflex exercises immediately after eating can cause stomach upset and lead to the development of gastrointestinal diseases.
  2. Before class, you need to ventilate the room.
  3. It is necessary to perform breathing exercises and practices daily, otherwise the training will not give any results.
  4. Active breathing can cause dizziness and, in extreme cases, lead to fainting. These symptoms are often observed in beginners, so training should be carried out with caution and ideally with a trainer.
  5. Prolonged abdominal breathing can cause hyperventilation or hypoxia, which can have unpleasant consequences.

It is important to note that bodyflex is effective for overweight people. In addition, exercise should become a way of life even after losing weight, because due to a sharp decrease in load, the weight can return.

Breathing technique for weight loss at home

Abdominal breathing is the basis of bodyflex. Performing a special technique is aimed at connecting the diaphragmatic muscles to work, which helps to improve blood circulation and saturate the blood with red blood cells that carry oxygen to the cells of the body. At the same time, this type of breathing involves the abdominal muscles, so the main results will be noticeable at the waist level and only after a while on other parts of the body.

The abdominal breathing technique includes five main steps:

  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 is also important to watch your abdominal muscles: they should be tense and your stomach should be pulled in.
  2. Oxygen saturation of tissues. Purse your lips tightly and breathe deeply through your nose, using your diaphragm muscles.
  3. "Empty". After inhaling, immediately exhale sharply through your mouth while saying "groin" or "ha". The stomach should be pressed against the spine during exhalation.
  4. Hold one's breath.At this time, you need to hold your breath for 8-10 seconds, tensing your abdominal muscles as much as possible and pressing your stomach towards your ribs. It is at this stage that basic exercises are performed and active fat burning begins.
  5. Relaxation.It is necessary to exhale slowly, relaxing the previously involved muscles.

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

A series of beginner exercises for all parts of the body

A standard set of bodyflex exercises for beginners aims to work all muscle groups, including the muscles of the face and neck.

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 above your knees, round your back.
  2. Perform a breathing technique.
  3. At the delay stage, stretch your tongue forward and look at the ceiling. Stay in this position.
  4. After completing the step, exhale and relax the facial muscles.

Exercise 2. "Diamond"

Strengthens the muscles of the arms and chest.

  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 delay phase, squeeze your fingers as much as possible, tensing the muscles in your arms and chest.
  4. Stay in this position for the required time.
  5. Exhale, inhale and relax.

Exercise 3. "Boat"

Strengthens and stretches the inner thigh muscles, works the back muscles.

  1. Sit on the floor and spread your straight legs to the sides as wide as possible. The socks point upwards. Place your palms between your legs.
  2. Perform a breathing technique.
  3. During the lag phase, tilt your body forward, stretching your torso and arms in front of you as much as possible. Stay at the lowest point.
  4. Exhale and repeat the exercise.

Exercise 4. "Dog"

Removes the panty area and improves hip joint mobility.

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

Exercise 5. "Swallow"

Works the gluteal muscles.

  1. Get on all fours, placing emphasis on your elbows.
  2. Round your back slightly and perform the breathing technique.
  3. Holding your breath, step your right leg back, pulling the tip toward you. Secure in this position.
  4. While inhaling, return to the starting position and repeat the exercise on the other leg. Do three repetitions 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, place your arms alongside your body. Do a breathing technique.
  2. While holding, raise your legs straight, squeezing your shins or thighs with your hands. Point your socks toward you, pressing on your tailbone and lower your back toward the floor.
  3. Hold the position for as long as possible.
  4. Exhale and while inhaling, lower your legs to the floor. Repeat the exercise 3 times.

The main emphasis of the classic bodyflex complex is on the work of the abdominal muscles, through constant muscle tension while holding your breath and performing exercises. With regular exercise, you can create a beautiful waist shape, get rid of excess volume in this area and work out the deep abdominal muscles.

For the stomach and sides

Exercise 1. "Lateral stretch"

  1. Stand straight with your feet hip-width apart.
  2. Perform a breathing technique.
  3. Holding your breath, raise your right arm and tilt your torso 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 placed on the stomach.
  4. At the end of the step, relax and lower your hand. Inhale and repeat the exercise on the other side.

Exercise 2. "Single press"

  1. Lie on your back. Place your feet on the floor, feet apart at a distance of 30 to 35 cm from each other.
  2. Do a breathing technique.
  3. Meanwhile, lift your upper torso off the floor, keeping your arms parallel to the floor, palms facing down. The head is straight, the chin is not pressed against the chest. The gaze is directed forward. The lower back does not come off the ground.
  4. As you exhale, return to the starting position. While inhaling, repeat the exercise.

Exercise 3. "Pretzel"

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

Exercise 4. Horizontal "Scissors"

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

Exercise 5. Vertical "Scissors"

  1. Staying in the same starting position as in the previous exercise, perform the breathing technique.
  2. Hold your breath, raise 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. "Rinse"

  1. Get on all fours.
  2. Do a breathing technique, hold your breath without pulling in your stomach.
  3. While holding your breath, relax your stomach, then use your muscles to pull it toward your back. Throughout the delay phase, alternate movements.
  4. Then return to the starting position.

Effectiveness and results

There is much controversy over the effectiveness of bodyflex. Some argue that the technique is useless and can only harm the body, others guarantee good results, citing their weight loss experience.

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

It should be noted that bodyflex aims to eliminate excess volumes, and not kilograms. Therefore, at the initial stage, you need to record body parameters and track changes after each workout. According to adherents of the technique, with the correct implementation of the technique, constant training and proper nutrition, you can reduce your waistline by 5-7 cm in a week. It is important to understand that with proper weight loss without returning extra pounds, the result is not achieved instantly. Complex and long-term work is necessary.

Expert Recommendations

Experts recommend giving the first classes with a trainer who will show you how to breathe and perform exercises correctly. This will help avoid the unpleasant consequences that beginners most often encounter: misunderstanding of the work of the diaphragm muscles, dizziness due to prolonged holding of breathing, etc. The most important thing is breathing, it must be worked on first, including in the daily 3-5 complex exercises to work on the problem area. In the future, with increasing experience, you will be able to add variety to your training by working several muscle groups simultaneously.

Experts also note that bodyflex is not a universal way to lose weight for everyone, as the creator of the technique claims. Gymnastics is not suitable for everyone, so if you notice a deterioration in your health or a lack of desired results, you should replace bodyflex with a popular analogue whose effectiveness is guaranteed. This can be Pilates, callanetics, power yoga, dance and classic fitness with cardio and strength exercises.

Training results are particularly influenced by the regularity of training. You need to do gymnastics daily, spending 15-20 minutes in the morning before breakfast. If time permits, you can practice 2 times a day and perform the breathing technique by tensing your abdominal muscles in your free time.