"Bodyflex" - what is it? "Bodyflex" - exercises for weight loss

More and more women, men, teenagers resort to gymnastics "Bodyflex". What is this technique, with the help of which they acquire slender forms on the eyes? A person does not need to sit for hours in the gym, limit himself to eating, get on diet, drink biologically active supplements and medicines for losing weight. Just fifteen minutes of daily miraculous exercises - and centimeters begin to melt. Let us consider in more detail what a secret lies in the "Bodyflex", how effective it is, whether there are any contraindications, and what exercises help to get slender forms.

The history of the appearance of this gymnastics

"Bodyflex" - what is this complex? This combination of respiratory "diaphragmatic" exercises, special postures for stretch marks, as well as isotonic, isometric racks. This gymnastics came from America. In the year one thousand nine hundred and eighty-five, an ordinary housewife Greer Childers created her own program "Bodyflex", based on medical research and her own experiments.

The woman did not possess medical or any physiological knowledge, but she had an excellent result in finding slender forms. In just three months, she replaced the fifty-second clothing size of the fortieth. It was not enough to perform a complex of respiratory gymnastics, it was necessary to understand how fat is burned, how muscles become tightened, how a person grows thin.

Months left for medical examinations, private practical classes with those who want to lose weight, testing new exercises before breathing exercises became popular. Five years later, the first discs with breathing exercises were released, and eleven years later television shows with Greer were being produced. More and more followers and coaches of this direction appeared - "Bodyflex".

The Secret of Respiratory Gymnastics

Her ancestor Childers pays a lot of attention to the oxygen, by which fat burning occurs. The breath of "Bodyflex" implies five stages:

1. Smooth exhalation of the mouth, folded tube, with simultaneous drawing of the abdomen closer to the spine;
2. A sharp breath in the nose to refusal, while the lips are closed, and the stomach is inflated ;
3. Exhale to the last molecule from the lungs with a deep pronunciation of "groin", while the stomach again "sticks" to the spine;
4. An eight-ten-second delay of breathing with the simultaneous clamping of the abdomen under the ribs to form a peculiar "cup";
5. Normal breath.

Critics are puzzled about what kind of oxygen is involved, if the body is filled with carbon dioxide. Its presence is indicated by sweating, dizziness, increased blood pressure. That is, according to critics, the body is losing weight not due to oxygen, but due to stress from an excess of carbon dioxide. However, such "persecutors" ignored the study of Greer's books, in which the whole theory of the work of breathing is described, as well as a complex of respiratory gymnastics describing its action.

The role of oxygen and carbon dioxide in breathing

Greer emphasizes that when breathing is delayed, the amount of carbon dioxide increases. Because of what the arteries expand, the cells are prepared for greater absorption of oxygen, while the brain sends a signal to the tissues to utilize the available oxygen, which just "melts" the fat. That is, how much inhaled the "hissing" nose of oxygen, so much will burn lipids.

Even after training, breathing exercises allow a person to breathe diaphragmatically, deeply, inhaling more air. Oxygen activates metabolism, improves blood circulation, promotes rapid assimilation of nutrients and the elimination of toxins. Due to it immunity is strengthened, the person is less sick. With the systematic implementation of "Bodyflex" the feeling of fatigue disappears.

Deep breathing relaxes the nervous system, struggles with stress, migraines, depression. Burning lipids, tightening the muscle mass and increasing energy in humans - this is the main goal of "Bodyflex". The course is not aimed at the loss of excess kilograms, it is only an incidental pleasant effect.

For whom this gymnastics is suitable?

Greer emphasizes that her breathing gymnastics will suit everyone - women, men, teenagers, elderly people. She cooperates with different doctors who confirm the safety of the technique for their patients (cardiovascular and respiratory diseases, allergies, bedridden patients).

This set of exercises has no boundaries in terms of age, weight, and diseases, since his studies can be changed to suit his own conditions. You can not get up from bed, but you can perform simple breathing "Bodyflex" without exercises. Coryza? Then just breathe in the bathroom filled with hot steam. Arthritis? Do not pull your hands up, fold them, place a soft mat under your knees. Painful critical days? Do not do complex exercises, just take a breath or skip one or two classes.

This complex is suitable for those who want:

• Quit smoking,
• Pull up the muscular corset,
• Throw off a couple of sizes,
• To become vigorous, energetic, active,
• Strengthen immunity,
• To develop the volume of the lungs.

We think, now you understand the advantages of this gymnastics, who needs "Bodyflex", what is it.

Contraindications

Now we will consider, who should not be engaged in this gymnastics, and then we will pass to the analysis of breathing exercises. Greer forbade doing "Bodiflex" pregnant women, as well as people after the operation. Complications she did not observe in those who were engaged under her. Delayed results after the third week of classes were noted in people taking hormonal, contraceptives, antidepressants, as well as those who have a slow metabolism.

Other results were shown by the Russian Bodyflex. Marina Korpan (testimonials testify to the fact that this is a highly qualified fitness trainer of the RSUFC, pilates, aerobics, callanetics, training for pregnant women, a specialist in losing weight with the help of breathing techniques), on the basis of classes with Russian citizens, reveals the following contraindications for people who have:

• Problems with pressure,
• Problems with the heart, arrhythmia,
• Diseases of severe degree of vision,
• Hernia,
• Postoperative period,
• Acute form of chronic diseases.

How to perform gymnastics?

All exercises begin with a special "Bodyflex" pose. What kind of stand is this?

• Spread your legs in the sides of inches by thirty.
• Bend them in the knee.
• Tilt the body forward.
• Lean your hands on your feet (above the knees).
• Look in front of you.

The pose reminds a person who wants to sit on a chair. In this case, the back should be straight while performing three stages of breathing. As soon as you need to draw in the belly under the ribs head is lowered down, then the massage of the internal organs will be more effective.

After the stomach is pulled in, do not breathe for eight to ten seconds, while doing some exercises "Bodyflex" (photo poses are shown below). Try to squeeze the muscles until the trembling, while the stomach does not relax.

If you really want to inhale very much, do not suffer, just breathe in. With time, the volume of the lungs will increase, then you will easily withstand a ten-second pause. During exercise, the head may become dizzy. This phenomenon is the norm of the first week of doing the exercises. If the ailments remain or worsen, check with your doctor. Also, when performing some exercises, cramps may appear. Then just straighten the limbs, relax the muscles. By the way, Marina Korpan combines breathing exercises with stretching exercises for different muscle groups.

Exercises for face, neck

• A lion. This exercise will help get rid of the second chin, tighten your cheeks. From the preparatory posture after a delay in breathing raise your head, open your mouth with a tube, stick your tongue to the root, and open your eyes wide.
• Ugly grimace. Exercise tightens the muscles of the neck. From the preparatory posture with a delay in breathing, the head goes up, looking up at the ceiling. In this case, the lower jaw protrudes forward, the lips try to close, forming the letter "o".
• Ugly grimace in standing position. After holding your breath, straighten up, do the same with the face as in the previous exercise, only your hands move back parallel to the floor, lifting them up to the maximum. The back should be straight.

These lessons "Bodyflex" for beginners repeat five times. If there was shortness of breath, first restore breathing, then again take a preparatory pose, then perform the exercise. Remember, the main thing in this gym is breathing, especially the breath with a sizzling nose. If the breath is knocked down, then with the implementation of the new approach, you simply inhale less oxygen or can not draw in the stomach, which means less fat cells.

Exercises for the chest, waist, hips, buttocks, legs

• The diamond . Clasp your hands in your fingers in front of you. Elbows do not lower or raise, keep straight, parallel to the floor. If you can not keep your elbows on weight, round your back. Exercise your breath, then start pressing your fingers against each other, keeping your elbows straight.
• Pulling the leg back. Get on your knees, leaning on your elbows and palms of your hands. One leg is stretched, with the toe leaning on the floor, the head is raised, looking in front of you. Further, do breathing, and when you pull in your belly, raise your leg high, while the toe is directed towards you. Simultaneously, the buttocks tighten.

For the abdomen, perform the following complex "Bodyflex" (exercises for weight loss do in each side three times).

• Side extension. From the preparatory pose, the left elbow is leaning on the left knee, the right foot dragging the toe to the right, and the right hand to the left. In this case, the right foot does not tear off the floor, and the right hand does not bend at the elbow, keep it over your head.
• Abdominal Press. Lie on your back, knees bend, legs set aside. Raise your hands up, do not tear your head off the floor. Exercise your breath, pull your hands up, lifting your shoulders and shoulder blades off the floor, your head thrown back. If this exercise is hard to do, then take a look at the lessons of "Bodyflex" with Marina Korpan, who made many exercises easier, varied, and modified.
• Scissors . In the prone position, stretch your legs and put them next to each other. Put your hands under your buttocks to press your waist down to the floor. Exercise your breath. Then lift your feet from the floor by ten centimeters, making wide, rapid horizontal crosshairs with your feet.

For the hip area, the following gymnastics "Bodyflex" for weight loss is offered.

• Seiko . Get on your knees and hands. You set aside the left leg at a right angle relative to the trunk. Exercise your breath, and then, when you draw in the belly, lift this leg up and pull forward to the head. The position of the sock does not matter, the main thing is to raise the leg higher each time, without bending it in the knee.
• Boat . Sit down, stretching your legs as much as possible, pull your socks on yourself, put your hands behind your back, lean on them. Exercise, then bend the body to the floor, hands "go" forward, stretching the muscles of the thighs. Knees can not be bent during the exercise.
• The pretzel . Sitting on the floor, you need to bend your legs in the knee, while the left leg should be above the right one, which can not be bent. Hold your right hand with your left knee, and with your left hand - behind your back. Do the breathing, then try to pull the leg closer to the chest and simultaneously torso turn in the opposite direction.
• Stretching of hamstrings. In the prone position, lift the legs perpendicular to the body, point the socks down so that the feet become straight. Hands grasp the front part of the calves, the head lies on the floor during the entire exercise. Exercise your breath, then start pulling your legs slowly to your chest.
• Cat . Get on your knees and hands, your back is straight, look straight ahead. Do your breath, now your head is lowered and at the same time you arch your back, as if you hung it by the hook.

For beginners, this complex "Bodyflex" will suffice. Exercises for weight loss, which are described above, must be performed three times. Note that gymnastics can be varied or perform exercises only on problem areas. For example, you need to remove the stomach, then do exercises "Side stretch", "Scissors", "Abdominal press" and you can add "Krendelek". But it's best to work on all the zones at the same time, and as soon as you reach the desired forms, go only to those areas that need to be corrected.

The results of "Bodyflex": before and after

Many of the slimming people do not see their results, since only units have kilograms, but all are "melt" with centimeters. Therefore, before classes start a notebook, where you enter weekly data:

• Date of measurement,
• the weight,
• The volume under the breast (above the navel by two centimeters),
• Waist size,
• Volume under the waist (below the navel by five centimeters),
• Thigh size,
• The volume of the foot in the wide part,
• The arm circumference in the widest part.

In addition, write about your achievements every week: how many centimeters left in each zone, what weight has become, how you feel. Then you will be able to see your successes or small setbacks. Note that for breathing techniques also the characters are periods of "downturns" when the weight can stand still. Do not panic, do not break, continue to do "Bodyflex".

What are these recessions? This is the body's response to sudden weight loss. In fact, he does not understand what they want from him. If you stop training, the weight will begin to grow rapidly, and if you show perseverance, the fat cells will continue to be burned. Such a respite may last from several weeks to several months.

Important about gymnastics

Exercise should be done daily until you get the desired form. Then you can reduce the class to two times per week. Perform the complex on an empty stomach in the morning, then activate the metabolism, feel vivacity. But you can do it at any time, just before classes do not have two hours, and after the complex do not eat for at least half an hour. You can drink only water without sugar, gas.

"Bodyflex" does not limit food, does not focus on diets, but to achieve quick results, it is necessary to exclude sweet and flour dishes, ketchup, mayonnaise and other unhealthy foods. Of course, you can not exclude them, over time, your body will pass unnoticed to smaller portions of healthy nutrition by reducing the volume of the stomach. Just your way to finding slender forms will be a little slower than those who combine the right food with the "Bodyflex" system.

Before and after photos of losing weight become proof that without surgery and rigid diets you can achieve the desired forms. These people can afford weaknesses, but in moderation. For example, to eat not every day for a piece of cake, and arrange a holiday with the loss of the next size in clothes half-way.

So, let's sum up. "Bodyflex" with the help of breathing, special postures for stretching tightens the muscles, because of what centimeters leave. The average for the first week in the field of the hips, waist, legs goes from ten to thirty-five centimeters. If the weight is worth or the results are below the average, the reason for incorrect performance of the breath, isometric and isotonic poses. Also, the lack of results is affected by improper nutrition, that is, you increase the amount of sweets in the diet, flour, hoping that oxygen will burn all consumed calories.

In order to perform each exercise correctly, first do them without following the breath, remember their sequence. Then learn how to breathe properly, put your hand on your stomach and chest, so that it is clearer. After the preparatory pose, quickly go to the main complex, since it is an eight-ten-second countdown.

When your figure reaches ideal shapes, you can add a force load. Just put on your wrists and legs weighting bracelets. Such exercises are most important during the menopause, as when the climax the bones become brittle. Combine classes, add your stretches and lose weight on health!