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Bodyflex slimming exercises - the most detailed guide!

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More and more women, men, teenagers resort to gymnastics "Bodyflex". What is this technique, with the help of which they acquire slender forms on eyes? A person does not need to sit for hours in the gym, limit yourself to food, go on a diet, drink dietary supplements and drugs for weight loss. Only fifteen minutes of daily miraculous exercises - and centimeters begin to melt. Let us consider in more detail what the Bodyflex conceals in itself as a secret, how effective it is, whether there are any contraindications, and what exercises help to get slender forms.

The history of the emergence of this gymnastics

"Bodyflex" - what is this complex? This is a combination of breathing "diaphragm" exercises, special stretching poses, as well as isotonic, isometric racks. This gymnastics came from America. In nineteen eighty-five, the ordinary housewife, Greer Childers, created her own Bodyflex program, based on medical research and her own experiments.

The woman did not have any medical or physiological knowledge, but she had an excellent result in finding slender forms. In just three months, she replaced fifty-two clothing sizes with the fortieth. She had little to do a complex of breathing exercises, she needed to understand how fat is burned, how muscles become tightened, how a person loses weight.

Months have passed for medical interviews, private practical exercises 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 released. More and more followers and trainers of this direction appeared - “Bodyflex”.

The secret of breathing exercises

Her ancestor Childers focuses tremendous attention on oxygen, through which fat is burned. Breathing "Bodyflex" involves five steps:

  1. smooth exhalation by the mouth, folded tube, with simultaneous contraction of the abdomen closer to the spine,
  2. inhaling sharply with the nose to the full, while the lips are closed and the stomach is inflated,
  3. exhale to the last molecule from the lungs with deep groin “Groin”, with the abdomen again “sticking” to the spine,
  4. eight-ten-second breath-hold with simultaneous preload of the abdomen under the ribs to form a kind of “cup”,
  5. normal breath.

Critics are wondering what kind of oxygen is in question if the body is filled with carbon dioxide. Its presence is indicated by sweating, dizziness, and an increase in pressure. That is, according to critics, the body loses weight not due to oxygen, but due to the stress of carbon dioxide overload. However, such "persecutors" ignored the study of the books of Greer, which describe the whole theory of the work of breathing, as well as a complex of breathing exercises with a description of its actions.

The role of oxygen and carbon dioxide during breathing

Greer emphasizes that when you hold your breath, 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 “melts” the fat. That is, how many breathed in with a hissing nose of oxygen, how many lipids will burn.

Even after exercise, breathing exercises allow a person to breathe diaphragmly, deeply, inhaling more air. Oxygen activates metabolism, improves blood circulation, promotes the rapid absorption of nutrients and the elimination of toxins. Due to it the immunity becomes stronger, the person is sick less. With the systematic performance of "Bodyflex" fatigue disappears.

Deep breathing relaxes the nervous system, fights stress, migraines, and depression. Lipid burning, tightening muscle mass and increasing energy in humans is the main goal of Bodyflex. The course is not aimed at the loss of extra pounds, it is only a collateral pleasant effect.

For whom this gym is suitable?

Greer focuses on the fact that her breathing exercises are suitable for everyone - women, men, adolescents, the elderly. She collaborates with various 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 on age, weight, diseases, since his classes can be changed to fit your conditions. You can not get a person out of bed, but you can perform simple breathing "Bodyflex" without exercise. Runny nose? 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 difficult exercises, just breathe or skip one or two lessons.

This complex is suitable for those who want:

  • stop smoking
  • tighten the muscular corset
  • throw off a couple of sizes
  • become vigorous, energetic, active,
  • strengthen the immune system
  • develop lung volume.

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

Contraindications

Now consider who can not do this gymnastics, and then proceed to the analysis of breathing exercises. Greer forbade the use of "Bodyflex" for pregnant women, as well as for people after surgery. Complications she did not observe those who worked under her command. Slow results after the third week of classes were observed in people taking hormonal, contraceptives, antidepressants, as well as those who have a slower metabolism.

Other results showed "Russian Bodyflex." Marina Korpan (student reviews indicate that this is a highly qualified trainer for fitness at RGUFK, Pilates, aerobics, callanetics, training for pregnant women, a weight loss specialist using breathing techniques), based on lessons with Russian citizens, reveals the following contraindications for people who have:

  • problems with pressure
  • heart problems, arrhythmia,
  • diseases of the severe organs of vision
  • hernia
  • the postoperative period,
  • acute form of chronic diseases.

How to perform gymnastics?

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

  • Spread your feet to the sides of thirty centimeters.
  • Bend them at the knee.
  • Tilt the case forward.
  • Keep your hands on your legs (above your knees).
  • Look in front of you.

The pose resembles a person who wants to sit down on a chair. In this case, the back should be straight during the three stages of breathing. As soon as you need to draw the stomach under the ribs, you lower your head down, then massage of the internal organs will be more effective.

After the stomach has been sucked in, do not breathe for eight to ten seconds, while simultaneously performing certain Bodyflex exercises (the photo of the poses is shown below). Try to squeeze the muscles before the tremor, while the stomach does not relax.

If you really want to breathe, do not tolerate, inhale immediately. Over time, the volume of the lungs will increase, then you will easily withstand a ten-second pause. During exercise, you may feel dizzy. This phenomenon is the norm of the first week of class. If the symptoms persist or increase, check with your doctor. Also, when performing some exercises may appear cramps. Then just straighten your limbs, relax your muscles. By the way, Marina Korpan combines breathing exercises with stretching exercises for different muscle groups.

Exercises for the face, neck

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

These “Bodyflex” lessons for beginners are repeated five times. If shortness of breath occurs, first restore breathing, then again take a preparatory posture, then perform the exercise. Remember, the main thing in this gymnastics is breathing, especially inhaling with a hissing nose. If breathing is shattered, then when you perform a new approach, you will simply inhale less oxygen or you will not be able to draw in the stomach, which means that less fat cells will burn.

Exercises for chest, waist, hips, buttocks, legs

  • Diamond. Hands are closed in the fingers in front of you. Do not lower your elbows or lift, keep straight, parallel to the floor. If you can not keep your elbows on weight, round the back. Perform a breath, then start pressing your fingers against each other, keeping your elbows straight.
  • Pulling back the legs. Get on your knees, leaning on your elbows and the palms of your hands. Extend one leg, leaning to the floor with your toe, head up, look in front of you. Next, do breathing, and when you pull in the abdomen, lift your leg high, with the sock pointing towards you. At the same time squeeze the buttocks.

For the abdomen, perform the following complex “Bodyflex” (do weight loss exercises in each direction three times).

  • Side stretching. From the preparatory posture, with your left elbow, lean on your left knee, with your right foot, stretch your toe to the right, and with your right hand - to the left. In this case, the right foot does not tear off the floor, and do not bend the right hand at the elbow, hold it above your head.
  • Abdominal Press. Lie on your back, bend your knees, legs apart. Raise your hands up, do not tear your head off the floor. Perform a breath, pull your arms up, lifting your shoulders and shoulder blades off the floor, your head thrown back. If this exercise is difficult to do, then look at the lessons of “Bodyflex” with Marina Korpan, which has made many exercises easier, varied, and modified.
  • Scissors. When lying down, stretch your legs and lay next to each other. Put your hands under your buttocks to press your lower back to the floor. Perform a breath. Then lift your feet ten centimeters off the floor, making wide, fast horizontal crossings with your feet.

The following gymnastics “Bodyflex” for weight loss is proposed for the hips.

  • Seiko. Get up on your knees and hands. Set aside the left leg at a right angle relative to the torso. Perform a breath, and then when you pull in the abdomen, lift this leg up and pull it forward towards your head. The position of the sock does not matter, the main thing is to raise the leg higher each time, without bending it at the knee.
  • Boat. Sit, stretching your legs to the side as much as possible, stretch your socks over you, put your hands behind your back, lean on them. Perform a breath, then bend the body to the floor, “go” hands forward, stretching the muscles of the hips. Knees can not bend when performing exercises.
  • Pretzel. Sitting on the floor, you need to bend the legs at the knee, while the left leg should be above the right, which can not bend. Hold your left knee with your right hand and your back behind your left hand. Perform breathing, then try to tighten the leg closer to the chest and at the same time torso to turn in the opposite direction.
  • Stretching the hamstrings. In the prone position, raise the legs perpendicular to the body, point the toes down so that the feet become straight. With your hands, grasp the front of the calf, the head rests on the floor during the whole exercise. Perform a breath, then begin to slowly pull your legs to your chest.
  • Cat. Get up on your knees and arms, back straight, look straight ahead. You take a breath, now you lower your head and at the same time bend your back, as if you were hooked.

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

Bodiflex results: before and after

Many people losing weight do not see their results, since only a few kilograms leave, but on the other hand centimeters “melt” at all. Therefore, before class, get a notebook, where weekly record the data:

  • date of measurement
  • weight,
  • volume under the breast (two centimeters above the navel),
  • waist size
  • volume under the waist (five centimeters below the navel),
  • size of hips
  • foot volume in the widest part
  • arm circumference in the widest part.

In addition, write about your achievements every week: how many centimeters it took in each zone, how weight became, how you feel. Then you can see your progress or small failures. Please note that for respiratory equipment, the characters also have periods of “recessions” 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 dramatic weight loss. In fact, he does not understand what they want from him. If you stop exercising, the weight will begin to grow rapidly, and if you persist, the fat cells will continue to be burned. Such a respite can last from several weeks to several months.

Important about gymnastics

Exercises should be performed daily until you get the desired forms. Then you can reduce the classes to two times a week. Perform a complex on an empty stomach in the morning, then activate the metabolism, feel cheerfulness. But you can do it at any time, just before classes you will not eat for two hours, and after the complex you should 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 in order to achieve quick results, it is necessary to exclude sweet and farinaceous dishes, ketchups, mayonnaise and other unhealthy foods. Of course, you can not exclude them, over time, your body will gradually move to smaller portions of healthy food by reducing the volume of the stomach. It’s just that your way to gaining slender forms will be a little slower than those who combine proper nutrition with the Bodyflex system.

Before and after photo slimming become proof that without surgery and rigid diets you can achieve the desired forms. These people can afford to be weak, but in moderation. For example, to eat not every day for a piece of cake, and to arrange a holiday when you lose the next size in clothes in half a portion.

So let's summarize. “Bodyflex” with the help of breathing, special stretching poses tightens the muscles, because of which centimeters go. On average, for the first week in the hips, waist, legs goes from ten to thirty-five centimeters. If the weight is worth or the results are below average, then the reason is incorrect breathing, isometric and isotonic poses. Also the lack of results is influenced by improper diet, that is, you increase the amount of sweets, flour in the diet, hoping that oxygen will burn all calories consumed.

In order to perform each exercise correctly, first do them without watching the breath, remember their sequence. Next, learn to breathe correctly, put your hand on your stomach and chest, so that it is clearer. After the preparatory posture, quickly move to the main complex, as it comes from eight to ten seconds countdown.

When your figure reaches the ideal form, you can add a power load. Just put weight bracelets on your wrists and legs. Such exercises are most important during menopause, as during menopause, bones become fragile. Combine classes, add your stretch marks and lose weight on health!

How did bodyflex appear?

Bodyflex exercise is a classroom system invented by the American housewife and the mother of three children, Greer Childers. Greer is extremely stout giving birth to a third child. Faced with problems in his personal life, low self-esteem, the inability to choose a wardrobe, Greer tried many different weight loss techniques, but none of them brought tangible results. The reflection in the mirror continued to incite hatred, we didn’t want to leave the house, and around the husband, who worked as a surgeon in the clinic, young girls-nurses appeared, which also could not help Greer out of himself.

Greer Childers is the author of the Bodyflex system.

Отчаявшись добиться результатов традиционными методиками, Грир по рекомендации соседки отправилась в Сан-Франциско на занятия к некоему спортивному физиологу, который обучал похудению состоятельных американских дам. Физиологом оказалась миниатюрная девушка двадцати с небольшим лет, которая начала рассказывать о том, как следует дышать, выполняя упражнения.

Грир была разочарована. Give a half thousand dollars for the fact that some girl who does not even have their children, taught her - a forty-year-old "mother-heroine" some kind of nonsense? However, Greer still started practicing, rather wanting to wipe her arrogant little girl’s nose and prove that her system (Rolls-Royce-level exercises) was not working than hoping for a real effect. There was nothing to do, the money had already been paid, did not just go home just like that? You must at least try to use what you have already paid for.

However, after a few days of training, Greer discovered that breathing exercises were no longer annoying. On the contrary - the energy has become more, the state of health has improved significantly. Well, okay, Greer thought, if not losing weight, then at least the state of health will return to normal. And she continued to study.

After completing the course, Greer could not believe her eyes. For 10 lessons she managed to lose 1-2 cm in various parts of the body. In total, adding all the lost volumes, Greer counted 26 centimeters. Of course, this is not very much, but before that the dimensions did not go away at all! She was happy, taking what had happened for a real miracle.

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

As Greer herself writes in her book, after three months of independent daily classes, she changed the size of her clothes from 52nd to 42nd. Having received such impressive results, she wanted to share the secret of her transformation with other women who, like herself some time ago, led a depressive dull life, suppressed by their extra pounds.

However, there was one problem - the average American women do not buy limousines. Most overweight housewives simply do not have $ 1,500 to pay for miraculous courses. Greer went to San Francisco again. After meeting with a physiologist girl who taught Rolls-Royce-level courses, Greer received the answer that it was impossible to lower the price, since the system was originally intended for rich Americans and was designed for the elite.

Then Greer made a second fateful decision in her life. She decided herself to bring to the average American women the miraculous method that made her slim. She absolutely did not understand why he was so effective and did not represent the principles of his influence, but she knew exactly one thing - this method works. So, everyone who needs it should know about it!

The book, in which G. Childers talks about his system, is called “A magnificent figure in 15 minutes a day!”.

This was the beginning of the creation of the Greer Childers own exercise system based on the special breathing method. Greer significantly reduced and simplified the program, choosing the most effective and effective exercises in her opinion. She traveled a lot in the United States and consulted with various specialists and doctors, wanting to understand the principle of the program, which allowed her and her neighbor to lose weight. After making sure that the effectiveness of the technique has a scientific explanation, Greer began to give lessons herself.

After receiving positive feedback from customers, the enterprising housewife recorded several videotapes and spoke on local television. The apotheosis was the book written by Greer Childers - “A magnificent figure in 15 minutes a day”, where Greer presented the entire program in a simple and maximally intelligible way. She called her own exercise system “Bodyflex”.

The basic idea of ​​bodyflex

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

Bodyflex exercises are originally designed for people without special training. So, the main audience of Greer Childers were American housewives.

Reviews on the effectiveness of bodyflex exercises vary from the enthusiastic shouts of "fanatics" who claim that the 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.

We will not judge the system based on the words of unknown people, but decompose the system on the shelves 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 Chidres says, is special breathing. It is with its development begin classes. Body flex exercises for weight loss will not bring tangible benefits without diaphragmatic breathing.

Explaining what “diaphragm breathing” is, Greer cites the example of babies. When breathing in newborns inhale, the abdomen rises up, and not the chest at all, as in adults. The technique of bodyflex also implies breathing with the stomach. In order to control himself, Greer offers to lie down on the floor and put a small book on his stomach. With the usual method of breathing, the book remains almost motionless. But with diaphragmatic breathing, the book will rise and fall with each inhalation and exhalation.

Particular attention in the bodyflex is given to the so-called "diaphragmatic" breathing - abdominal breathing.

How to master this technique?

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

  1. With a strong exhale through the mouth, completely freeing the lungs from the air in them.
  2. Take a quick and strong breath through your nose, puffing your belly hard. This will help to push the lower ribs and increase the filling of the lungs with oxygen.
  3. Exhale sharply through the mouth, completely freeing the lungs and pulling the abdomen inward. In order to better experience the work of the stomach, Greer Childs recommends practicing the "volleyball player" - legs shoulder-width and slightly bent, body tilted forward, palms resting on the legs just above the knees.
  4. After exhaling, hold your breath, continuing to pull in the abdomen, for 8-10 seconds. This is the training of the so-called “natural pause”. Maximally draw in the stomach, while the ribs move again and the air comes out of the lungs.
  5. Relax and take a breath.

The main condition for safe body flexing is gradualness. Listen to your body and take your time. It is recommended to devote the first few sessions exclusively to the development of breathing techniques, and only then proceed to bodyflex exercises.

The basic posture for breathing in the body flex is the “volleyball player position”. Indeed, comparing the illustration from the book of G. Childres and the photo of a real volleyball player, one can find a lot in common.

Schematically, the respiratory technique of the bodyflex can be represented as follows:

Deep breathing, according to the author of the technique, activates metabolic processes and prepares your body for full bodysuit exercises. Exercises for weight loss can be performed when you fully master the breathing technique.

Bodyflex exercises

In total, there are twelve exercises in the Bodyflex technique. Greer Childres herself says that she has included isotonic as well as isometric exercises and stretching exercises in her system. Bodyflex slimming exercises are designed for untrained people. In fact, the main audience of the author of the system were American housewives.

Area of ​​impact exercises: face, area around the mouth and under the eyes, neck.

Bodyflex exercise "Lion" for the face and neck.

Initial position. Take the so-called "Volleyball Pose". Put your legs a little wider than your shoulders and bend, buttocks pull back. Keep your palms on your feet a couple of centimeters above your knees. After completing the breathing cycle, hold your breath (step 4 - natural pause) and start the exercise.

Doing an exercise. Keep your lips in a narrow circle, strain your face and try to lower this circle down. Eyes wide open and look away upward. Stick your tongue out as tight as you can through a tight circle of lips. Linger in a pose for 8 accounts and relax, breathing the air.

The number of repetitions: 5.

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

2. Terrible grimace

Area of ​​impact exercises: neck, area under the chin.

This exercise is called “Awful grimace.” When performing it, the area from the sternum to the chin should be strained.

Initial position. Stand in the "volleyball player position." Pull out the lower jaw so that the lower teeth are in front of the upper ones, stick out the lips, as if for a kiss, and with all your might stretch your neck. Raise your head up, as if by these very lips you intend to kiss the ceiling. You should feel the tension from the chin to the sternum. Do a breathing cycle and hold your breath.

Doing an exercise. During the respiratory pause, move your straight arms back and stay in this position on 8 counts. Do not close your mouth, feet are on the floor. Inhale and relax.

The number of repetitions: 5.

Note. Like the previous exercise, this posture got its name for good reason.

3. Side stretching

Area of ​​impact exercises: waist and sides.

Exercise "lateral stretching."

Initial position. Stand in the "pose of a volleyball player" and do a breathing cycle until a pause.

Doing an exercise. Lower the left hand on the elbow (so that not the palm, but the elbow rested just above the knee). Raise your right straight arm and pull it over the side above your head, above your ear. You should feel how the entire lateral surface of your body stretches. Hold this position for 8 accounts. Take a breath and relax. Repeat on the other side.

The number of repetitions: 3 on the right side and 3 on the left.

4. Pulling back the legs

Exercise area: buttocks, back of thigh.

"Pulling back the legs" (G. Childers term) or "classical lead" strengthens the muscles of the buttocks and the back of the thigh.

Initial position. Stand on the mat - knees and elbows. Pull one leg back. In this case, the foot should be reduced, the fingers should rest against the floor. Perform a breathing cycle to pause.

Doing an exercise. Lift a straight leg up and linger on 8 accounts. Lower the foot and inhale.

The number of repetitions: 3 on the right side and 3 on the left.

Exercise area: buttocks.

Exercise "Seiko" to tone the buttocks.

Initial position. Stand in the knee-elbow position, set aside a 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 an exercise. During a pause, lift your straight leg up and hold it for 8 counts. Lower the foot and inhale.

The number of repetitions: 3 on the right side and 3 on the left.

Note. Greer called this exercise "Seiko", because this word is translated from Japanese as "flame". The gluteal muscle will "burn."

Exercise Impact Area: Inner Arm.

Bodyflex exercise "Diamond" is called so because of the similarity of the figure, formed by the fingers, on the gem.

Initial position. Stand straight, feet shoulder-width apart. Use your fingers to touch the fingers of the other hand with one hand in front of you. Elbows should be raised to parallel with the floor, the back can be slightly rounded. Perform a breathing cycle to pause.

Doing an exercise. Press the fingers of one hand into the fingers of the other as much as possible, do not lower your elbows. Delayed in this position should be 8 accounts. After inhale and relax.

The number of repetitions: 3.

Exercise impact area: inner thighs.

Exercise "Boat" - bend forward with legs apart.

Initial position. Sit on the mat, spread your straight legs as wide as you can. Socks "pull" over. Lean your arms back and perform the breathing cycle until a pause.

Doing an exercise. Move your hands forward and stretch them as far as possible, trying to lower the case on the floor. Drag for 8 bills. Then inhale and relax again by moving your arms back.

The number of repetitions: 3.

8. "Pretzel"

Area of ​​impact exercises: 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 above the right. Try to keep your right leg as straight as possible, horizontally. Place your left hand behind your back, and hold your left knee with your right hand. Do a breathing exercise.

Doing an exercise. Transfer the weight to your left hand, pull your left knee up and toward you with your right hand, and turn the body to the left until you can look back. Hold this position for 8-10 accounts. Exhale and relax.

The number of repetitions: 3 on the right side and 3 on the left.

9. Stretching the hamstrings

Area of ​​impact exercises: the area under the knees, the back of the thigh.

Stretching the hamstrings for beautiful legs.

Initial position. Lie on the mat on your back and lift up straight legs, "pulling" your socks on you. Take your hands on your calves. Perform a breathing cycle without raising your head.

Doing an exercise. During the respiratory pause, pull your legs toward you until a “pulling” feeling arises under your knees. Hold for 8 accounts.

The number of repetitions: 3.

10. Abdominal

Exercise area: abdominal muscles.

Exercise for training the abdominals.

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

Doing an exercise. Stretch your hands up and lift the shoulder blades. The head is slightly tilted back, the neck is relaxed. Hands and chest stretch to the ceiling as high as possible. Hold for 8-10 accounts.

The number of repetitions: 3.

11. “Scissors”

Area of ​​impact exercises: abdominal muscles, focus on the lower part.

Exercise "Scissors" is also aimed at strengthening the abdominal muscles.

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

Doing an exercise. Raise your legs to 8-9 centimeters above the floor and begin to make vigorous moves, putting one foot after the other and vice versa, as if working with scissors. Work for 8-9 accounts. Then inhale and relax.

The number of repetitions: 3.

Area of ​​impact exercises: body muscles, spine.

"Cat" strengthens the muscles of the body and is working on the spine.

Initial position. Get on all fours (on your knees and palms). Head up, look forward, back straight. Perform a breathing exercise.

Doing an exercise. Lower your head and bend your back up as high as possible. Stay in this position for 10 accounts. Breathe in the air and relax.

The number of repetitions: 3.

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

Greer Childres training recommendations

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

  1. Do not exercise immediately after eating. The ideal time to practice is two hours after a light meal.
  2. In no case do not exercise in a stuffy room. If possible, always open the window.
  3. Beginners can not do breathing exercises while walking.
  4. Hold the main position for 8-10 breaths.
  5. Practice every day and do each exercise 3-5 times.

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

Hyperventilation is dangerous to health?

The essence of bodyflex training, as Greer Childers writes, is that classes in this system can 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 of the lungs can harm your health. Before you start classes - read the contraindications.

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

Во время занятий бодифлексом за счет специального способа дыхания вы заставляете организм получать больше кислорода, чем он получает в обычных условиях, вынуждая его этот кислород использовать.

Таким образом, Грир Чайлдерс утверждает, что целенаправленно насыщая свой организм кислородом, можно существенно ускорить обмен веществ и запустить механизм жиросжигания. And if you simultaneously perform exercises for different muscle groups, creating an increased need for energy in certain areas, you can send this oxygen exactly there, to those problem areas where fat burning is especially necessary. It is by improving the supply of oxygen to the tissues and the metabolism is accelerated that excess volumes will disappear.

Medically speaking, the theory of bodyflex is built on the effect of lung hyperventilation. Alternating intense deep breaths and periods of breath-holding, a person receives 30-40 percent more oxygen than he consumes in normal life.

Contrary to the 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 keep the amount of CO2 in the blood, the body tries to protect itself. There are spasms of blood vessels and bronchi, blood pressure decreases, the permeability of cell membranes decreases.

In turn, all this complicates not only the loss of CO2, but also the flow of oxygen into the body. There is an opposite effect - oxygen starvation, which has a lot of negative consequences. Until the death of brain cells, if the process becomes uncontrollable.

Based on the foregoing, it is not worthwhile to rush fanatically and mindlessly into the maelstrom of bodyflex classes. As, however, and any other practice.

When do I need to stop bodyflexing? Exercises saturate tissues with oxygen and accelerate blood circulation, which does not always have a positive effect on well-being. Symptoms such as nosebleed, dizziness, sleep disturbances, and headaches are an absolute reason to stop training.

Before starting classes, you must observe a number of precautions.

  • Ensure that you do not have the following diseases and conditions:
    • problems with blood pressure (high, low - not important),
    • diseases of the respiratory system, including asthma, allergies,
    • cardiovascular diseases,
    • head injuries, intracranial pressure,
    • vision problems
    • high fever, 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 completely healthy or did not find your illness in 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 and initially slower metabolism. The therapeutic effect of these activities is based on the idea of ​​accelerating the metabolism of full and sedentary people, which causes body weight to come thus to the biological norm. However, this rate is not determined by you, and your body. And below the biological norm, your weight will not fall, even if it will seem to you that you are still full.

Love your body and stay healthy! Good luck!

If you do not have extra pounds and you lead an active lifestyle, bodyflex will not help you, since your metabolism is at the proper level. I hope that this article was for you informative and useful. Good luck and success in the sports field!

The article uses illustrations from the book by G. Childers “A magnificent figure in 15 minutes a day!”.

"Three whales" gymnastics Bodyflex

It is no secret that it is this aspect that determines the effectiveness of any physical activity, and Bodyflex is no exception. Try to do everything possible to free up 20 minutes of breathing exercises in your daily schedule. Believe me, the result that you can achieve is more than worth the time spent.

2. Proper nutrition

Remember that a balanced diet is the best way to increase the effectiveness of Bodyflex exercises. Eat small meals and often. Over time, your stomach will lose volume and will be saturated with a much smaller amount of food than before. But any kind of diet will not contribute to weight loss. Well, or at least, the effect obtained from them will last only a short time.

3. Classes on an empty stomach

The best time to practice Bodyflex - in the morning on an empty stomach. If you spend training in the afternoon or in the evening, then do it not earlier than 2.5-3 hours after eating. Meal after gymnastics should take place no less than half an hour.

Breathing Technique Breathing Technique

Mastering the proper breathing technique is a prerequisite for the transition to the implementation of exercises Bodyflex. Before proceeding directly to the breathing practice, take a starting position: stand up straight, feet at a distance of 30-35 cm, rest your palms on your feet just above your knees. Keep your head level, your chin horizontally on the floor, look ahead.

Stages of diaphragmatic breathing:

1. Exhale through the mouth

The main goal of this stage is maximum release of oxygen from the lungs. To do this, open your mouth a little and slightly stretch your lips folded forward with the letter “o”. Start breathing out slowly and slowly. When you feel that your lungs are completely empty, stop and close your lips.

2. Quick breath in with the nose

Now the task is reverse - the ultimate filling of the lungs with air. Inhale should be very sharp and always with a loud sound effect. If your breath is accompanied by silence, it means that you are not doing it the way it should be. The power of your breath should be like a powerful vacuum cleaner that draws air in. Fill your lungs “to the eyeballs”, close your lips tightly and keep the air inside you. Do not breathe with your nose. Watch the position of the head - it should remain slightly raised.

3. A sharp breath out the mouth from the diaphragm

In this case, the release of the lungs from the portion of oxygen drawn into them should be accompanied by tension in the abdominal muscles. The technique is as follows: open your mouth wide, concentrate, and then quickly and with effort squeeze the abdominal muscles and diaphragm. The sharp tension of these areas will entail the same intense ejection of air from the lungs. Proper exhalation should be accompanied by a whistling sound.

4. Breath hold

Tilt your head down a little, close your lips tightly and, holding your breath, begin to slowly draw in your stomach. Count to eight as follows: one-one-one, two-two-two, etc. At the end of the count, your abdomen will look like a hollow, and your stomach, intestines, and other internal organs will be under the ribs. Perhaps from the first time you will not be able to hold your breath until the last, eighth measure. However, over time, your opportunities will significantly expand, and you will easily take this “top”.

5. Inhale through the nose

Counting to eight, relax all your muscles and breathe in through your nose. Filling the lungs with oxygen should be accompanied by a sobbing sound.

Basic set of exercises Bodyflex

Effect: tightening the muscles on the inside of the forearm, reducing the waist.

Number of repetitions: 3

Take a vertical position, put your legs shoulder-width apart. Place your hands in front of you in such a way as if you are trying to clasp the tree - your back is slightly rounded, your elbows are at chest level and looking up, palms touching your fingertips. Tighten your hands and start pressing your fingers against each other with maximum effort. The feeling of muscular tension over the entire arm is a sign of correct exercise. Keep the pressure for eight cycles, and then exhale, relax your hands and take your starting position.

2. "Boat" or "Boat"

Effect: reducing the waist, strengthening the abdominal muscles.

Number of repetitions: 3

Lying on your back, hold your arms straight to your body, and do not touch the floor with your elbows. Legs together, socks and heels tightly pressed to each other. Begin to perform the basic breathing technique, and when you get to hold your breath, do the following: lift your straight legs 30-40 cm from the floor and at the same time lift your upper body from it. Head, torso and legs should be on the same line. The fulcrum is the sacrum and the buttocks. The look is fixed on toes. Lock in this position for eight cycles, and then, with your head and legs on the floor, relax.

Effect: improving the tone of the muscles of the face and neck.

Number of repetitions: 5

Take a standard starting position and begin breathing practice. On the breath hold (belly in), round the lips in the shape of a small letter “o”, open your eyes as wide as possible and look up. At the same time, lower the rounded lips down and stick out the tongue to the maximum possible length. During each repetition count up to eight cycles.

4. "Ugly grimace"

Effect: reducing the severity of the "second" chin, improving the appearance of the neck.

Number of repetitions: 5

To master the technique of exercise, begin to practice it perfectly without connecting the respiratory part. The initial position of the exercise corresponds to the basic position for breathing exercises. On the breath hold (belly in), go to the main position: stand up straight, move your arms back. Now open your mouth and pull the lower jaw over the upper jaw, with your lips sticking out. Raise your chin as much as possible and start counting eight beats. Doing the exercise, try not to tear off the feet from the floor. Having mastered the exercise, supplement it with breathing practice.

5. "Lateral stretching"

Effect: strengthening the muscles of the lower abdomen and waist.

The number of repetitions: 3 times in each direction.

According to tradition, start with breathing practice, and while holding your breath, draw in the stomach and stand in the main position of the exercise: rest your elbow on the bent knee of your left leg, pull your right leg to the side and pull the sock off. Make sure that your feet do not come off the floor, and your back remains level. When positioned correctly, the weight will be concentrated on the bent left knee. Lift your right hand up and pull it over your head to the left. The hand should not bend at the elbow. With proper exercise, you will feel a strong tension of the lateral muscles, from the waist to the armpits. Stand in such a position on eight accounts, and then relax and move your breath.

6. “Pulling the leg back” or “Swallow”

Effect: strengthening and tightening the muscles in the area of ​​the buttocks and thighs.

The number of repetitions: 3 times on each leg.

Take a pose of a cat: in the lying position, lean on the floor with your elbows and knees. Pull the right foot back parallel to the floor. The toes of the extended leg are directed downwards, the back is even, the head is slightly raised, and the eyes are looking forward. Proceed to perform all stages of respiratory gymnastics. On the breath hold, lift the leg laid backwards as high as possible without bending it (the toe is necessarily tensioned). Now squeeze the buttocks hard and start counting eight strokes. Use pauses between sets to relax the body and restore breathing.

Effect: strengthening the muscles of the lower abdomen.

Number of repetitions: 3

This exercise is familiar to most of us from school physical education lessons. To do this, lie on your back, place your hands under the buttocks, palms down, straighten your legs, press your head and back against the floor. At the stage of breath holding, lift your legs to a height of 10-15 cm from the floor and perform alternate crosses for 8-10 cycles. Do not forget to control your socks - in the process of crossing the legs, they should be in the strained state as much as possible. To rest between repetitions, return to the starting position.

Effect: study of the back, thighs and abdomen.

Number of repetitions: 3

Stand in a cat pose: knees and elbows on the floor, back and arms straight, head parallel to the floor, look ahead. When holding your breath, round your back as much as possible, and with your head tilted down. Keeping this position for eight cycles, you should feel how your back muscles stretch. After each repetition, take the starting position.

9. "Abdominal press"

Effect: strengthening the muscles of the lower and upper press.

Number of repetitions: 3

Sit on the floor and bend your knees. The distance between the feet - 30-35 cm. Head and shoulder blades firmly against the floor. Pull your hands up towards the ceiling. While holding your breath, continue to stretch your arms upward, but at the same time lift off the upper part of the body - the head, shoulders and shoulder blades. Stay in this position for eight accounts, and then slowly sink to the floor, relax and exhale. Rest between sets no more than one minute. The important point: tear off the case from the floor not jerking, but slowly and smoothly. The loin should remain pressed to the floor.

Effect: strengthening the femoral muscles, getting rid of fat deposits on the legs above the knees.

The number of repetitions: 3 times on each leg.

Kneel and rest your elbows on the floor. Take your right leg to the side without bending it. Put your right foot on the floor. Make sure that your back does not bend, your body should form a parallel line with the floor. While holding your breath, lift your stretched leg to the level of the thigh, trying to reach it to the head. Hold the balance of the standard eight bars. After let the breathing recover and do the same exercise, but for the left leg.

Effect: reducing the volume of the abdomen, strengthening the muscles of the thighs.

The number of repetitions: 3 times on each side.

While sitting on the floor, straighten your legs and cross them so that your left knee is above your right. Take your left hand behind you and press it against the floor. Place your right hand on your left knee. While holding your breath, concentrate the center of gravity on your left hand, and with your right, pull your left knee to your chest. At the same time slowly turn the torso to the left and look back. Twisting at the waist, you should feel the leg muscles stretch. Fix this position on eight accounts, and then return to the starting position and move your breath.

12. "Stretching the hamstrings"

Effect: strengthening the back of the thigh.

Number of repetitions: 3

Lie on your back, lift your legs at a 90 degree angle and pull your socks towards you. The soles of your feet should look at the ceiling. Stretch your hands to your feet and clasp your upper calves. If you find it difficult to reach the calf, grab your knees. In this position, your buttocks, waist, head and upper back should remain pressed to the floor. Having coped with the first part of the respiratory gymnastics, hold your breath and go to the main exercise: pull the straight legs as close as possible to the head, but do not remove the buttocks from the floor. Hold the body in this position until you count eight cycles. After take the starting position and exhale.

Photos: Lady-grace, Bodyflex, Procellulitis

Benefits of the Bodyflex System

* classes don't take much time: As a rule, 15-20 minutes a day is enough to achieve consistent positive results

* reviews of bodyflex indicate: Waist for 5-7 lessons on this system may decrease up to 5-15 cm,

* Bodyflex - the only system of respiratory and physical exercises, which trains not only the body, but also has exercises on face and neck rejuvenation (exercises "Lion", "Ugly grimace"),

* you can do body flex at any age and in any conditions: alone at home, at work or as a trainer at group workouts.

Features of the bodyflex system

* With the help of aerobic respiration enters the body plenty of oxygen, which saturates the blood and along with it is delivered to the site of stress, which contributes to the intensive splitting of fats.

* Bodyflex speeds up the metabolic process.

* Bodyflex strengthens the lymph flow, which contributes to the accelerated removal of toxins, toxins and other harmful substances from the body.

* Bodyflex has a beneficial effect on intensity. contraction of the muscles of the stomach, causing over time its decrease in size, and, consequently, a decrease in the amount of food consumed.

* The uniqueness of the bodyflex system lies in the fact that it can work effectively in two directions: to help reduce overall volumes and simulate individual problem areas (buttocks, thighs, waist, etc.).

Results of bodyflex training

  • loss of excess weight, reduction of volumes in problem areas, reduction of cellulite,
  • reduction of nervous tension, finding a calm state, cheerfulness,
  • improving skin condition
  • improvement in overall well-being (getting rid of snoring, constipation, migraines, "female" problems),
  • general rejuvenation of the body
  • increasing flexibility, gaining grace,
  • improvement of the circulatory system, acceleration of the cleansing and digestive processes.

Three rules for good results

Rule 1. Regularity

Only systematic workouts provide the desired load on the muscles and give the desired result. And here the intensity of the load does not matter: constancy plays the decisive role.

Rule 2. Classes on an empty stomach

A prerequisite is that all bodiflex classes are conducted only on an empty stomach. The ideal time is in the morning, immediately after waking up. Если нет возможности заниматься с утра, имейте в виду, что приступать к занятиям можно не раньше, чем через два-три часа после последнего приема пищи.

Правило 3. Отказ от жестких диет

Не нужно сочетать занятия бодифлексом с жесткой диетой или голоданием. Организм во время тренировок будет растрачивать колоссальное количество энергии, которую обязательно нужно восполнять. If you feel the need to reduce the amount of food, limit yourself to taking sweet and flour. That will be quite enough.

Stage 1 diaphragmatic breathing. Mouth out

The first thing to learn is the ability to properly exhale air from the lungs. In this case, it is important that the lungs all exhaust air left completely. Therefore, we must not just exhale it, but literally squeeze it out - something like this, we squeeze the air out of the ball with our foot. To get such an exhalation, round the lips and slightly pull them forward, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you realize that you can no longer squeeze yourself out of a drop, stop and close your lips.

Stage 2 diaphragmatic breathing. Quick breath in nose

Now all the attention is on the nose. Imagine that you don’t have a mouth at all or have it sewn up with threads. Take a sharp breath through your nose: inhale as fully and sharply as possiblelike a vacuum cleaner that draws air in. Your lungs should be filled with oxygen to failure.

With a similar breath required sound effectand the louder the sound, the better. And if you breathe completely silently, it means that you are breathing in the wrong way. Fast and strong inhaling through the nose, by definition, cannot be silent or silent. Try your best to pull the air: Imagine that you were in a vacuum without air, and now you have been given to inhale air.

After your lungs fill to capacity and you can no longer breathe air, stop. Now we turn our attention to the lips: they are tightly closed and do not let the air out. The head is slightly raised. And the nose just doesn't work, imagine. That he is no longer at all. All the air is retained in itself.

Stage 3 diaphragmatic breathing. Sharp expiration of the mouth from the diaphragm

The next task is to push all the air drawn in through the mouth. But we must not just exhale, but do it. straining the stomach, as if knocking the air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply squeeze the muscles of the diaphragm and abdomen - then the lungs will also compress and push out all the air. Such an exhalation should be accompanied by a whistling sound that resembles the sound of air coming out of a punctured tire: something like “py-s” or “pa-ah.”

At this stage, all attention should be on the diaphragm - namely diaphragm pushes air out. Even if your abdominal muscles are weak, the diaphragm should still be developed normally. Try to push the air as quickly as possible.

Stage 4 diaphragmatic breathing. Breath hold

This stage is considered the most difficult part of the breathing exercise. Keep your lips as tight as possible, do not try to draw air into your nose. Generally forget that you have a mouth and a nose. You have nothing to breathe air.

Tilt your head slightly toward your chest. Now focus on the belly. Begin slowly to count (in the mind) and gradually tighten the abdomen. The belly goes inside, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach as if rises upwards, starting to pull the intestines behind. All that is in your stomach also rises and begins to go under the ribs.

Now your stomach is not flat - it is concave, similar to a hollow, which is usually formed in a punctured ball. There is a feeling that your peritoneum touches the spine.

The stomach must be pulled in slowly, counting up to eight. It is necessary to count in the following way: one-one-one, two-two-two ... Most likely, you will not be able to hold all eight cycles at once - usually starting from three or four, and already the process of training achieves up to eight. Keep in mind: as soon as you will be able to hold your breath all eight cycles, you can assume that you have practically mastered the preparatory stage. It is at this stage of holding the breath while simultaneously drawing in the abdomen that all the exercises are performed.

Stage 5 diaphragmatic breathing. Inhale through the nose

After you have counted to eight and felt your stomach in the spine, you can inhale. Simply relax all your muscles and let the air rush into your lungs. After holding the breath, the lungs fill with air accompanied by a sound like a sob - “sh-sh-sh”.

What else you need to know about diaphragmatic breathing

It should be understood that when it comes to diaphragmatic breathing, here all five stages are important. You can not train the first or third and forget about the second or fourth. Or fully master the right breath, but do not master the exhale. Therefore, it is necessary to strictly control yourself throughout the class.

Such breathing is recommended to train. morning on an empty stomachwhen the stomach is not yet filled with liquid and food. Performing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order.

It is advisable at first to train in front of a large mirror. So you can immediately see at what stage you are not working at full strength and where you deviate from the most correct body position.

Do not forget before training air the room: Do not do breathing exercises in the room with air stale after a night's sleep.

Directly to physical exercise should proceed only after the full development of all five stages of diaphragmatic breathing. The development of the technique of diaphragmatic breathing, as a rule, requires 3-4 weeks of regular daily training. And when you master this breath, you can begin to perform the exercises of the main complex. Start with a 5-minute workout and gradually increase its duration.

"Diamond" (remove the fat and tighten the skin of the hands)

We start training with the same posture that you have already mastered at the preparatory stage, when you learned to breathe correctly: your legs are apart, your knees are bent, your arms are resting above your knees. We do a breathing exercise, then hold our breath and draw in the stomach. Straighten up and put your feet shoulder-width apart, close the arms in a circle in front of you. Keep your hands in such a way that your elbows are high and only your fingers touch. To make it easier to keep your elbows at the top, you can slightly round the back.

Tighten your hands in a circle, keep your fingers firmly on each other and begin to put pressure on your fingers as much as possible. Do not move your hands - push only with your fingertips. You should feel the muscular tension arising all over the arm from wrist to chest. Try to maintain pressure for eight seconds (eight cycles), then exhale, relax your hands and return to the starting position. Repeat this exercise three times.

When doing exercise, elbows must be held high. If the elbows are lowered, the pressure will go not to the muscles of the arms, but to the chest. Hands touch each other only with their fingertips, and the palms do not participate at all.

"Boat" (boat) - for beautiful hips

Sit on the floor and spread your legs wide apart. After that, pull the socks to yourself and to the sides, trying in this way to further stretch the muscles of the hips. The heels are not detached from the floor. Put your hands behind your back, place your palms on the floor. Try to keep your arms straight and do not bend them in your elbows. In this position, complete all five stages of the breathing exercise, tilt your head forward, as usual, pull in your stomach and hold your breath.

After holding your breath, move your arms forward and place them straight in front of you with your palms down, slightly lowering your back. Then slowly move your fingers forward, without lifting them from the floor, try to bend as low as possible. If you do everything right, you will feel muscles stretching on the inner surface of your thighs. Lean forward as low as possible and count to eight. Then exhale, straighten and put your hands behind your back. Do the exercise three times.

While performing this exercise, you do not need to strain - your hips should be completely relaxed. Stretch the thigh muscles should be gradually, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.

Exercise "Lion" (for tightening the skin of the face and neck)

The starting position is normal: the legs are 30–35 cm wide, the arms are resting above the knees. Perform a breathing exercise, then hold your breath and take the main posture, while pulling the abdomen.

Putting the lips into a small circle, then open our eyes as wide as possible and look up (tighten the muscles under the eyes). At the same time, the lips in the circle are lowered down (the cheeks and the nose area are tightened) and the tongue is stuck out to the limit, without relaxing the lips. We count to eight. Perform the exercise five times.

Do not open your mouth too wide: the lip circle should be as if you are surprised at something, i.e. small

Exercise "Ugly grimace" (for the neck and chin)

It may be easier to first perform this exercise without the respiratory part. Get straight, keep your head straight. Bring the front lower teeth to the top (i.e. make the wrong bite) and stick out your lips as if you want to kiss the person standing next to (remember the pictures of the romantically-minded monkeys). Pull the neck, continuing to stick out the lips, until you feel that your neck is stretched to the limit. And now slowly raise your head up and look at the ceiling - you should feel a strong stretch from the tip of the chin to the sternum. And you shouldn’t be surprised when the next day you will feel quite a lot of pain in the neck area - until then, these muscles never tense up.

When the exercise is mastered, try to combine these grimaces with breathing exercise. First, take the basic posture for breathing, perform a breathing exercise, then, as usual, pull in the abdomen and hold your breath. And now become in the main pose - straighten up, move your arms back a little, lift your chin up. Chicks become impossible - the soles should completely touch the floor.

When you learn this exercise (and understand how well it justifies its name), try to combine it with the rest of the exercise. Here, the initial posture, as well as the basic posture for breathing, are the arms above the knees, the legs apart, the buttocks in such a position as if you want to sit down. After completing this breathing exercise, hold your breath, retract the stomach, and return to the main posture. Do the Ugly Grimace four or five times, holding your breath for eight counts each time.

Exercise "Lateral stretching" (on the muscles of the lower abdomen and waist)

Accept the basic posture for breathing, perform a breathing exercise, then draw in the abdomen and stand in the main posture. To do this, lower the left hand - now on your bent left knee is your elbow. Pull the toe of the right leg and pull this leg to the side, while the foot should not come off the floor. Your weight should fall on your left knee. Then raise your right hand up and stretch it to the left side - from the side it should feel like all the muscles stretch from the waist to the armpit. And the hand should be as straight as possible and be your head.

Withstand such a posture all eight accounts, then relax and move your breath. Perform this exercise three to four times for each side.

When you raise your hand, do not bend it in the elbow - otherwise the stretching will be performed incorrectly. And for a good stretch, you need to make sure that your toes are stretched. And do not lean forward - keep your back straight.

Exercise "Pulling back legs" (Swallow) - strengthening the muscles of the thighs and buttocks

Accept the initial posture: Sit on the floor, rest on your palms and knees, and then on the elbows. Pull one foot back, the toes of the foot "look down." Distribute your weight to your arms and bent leg. In this case, your head should be raised, and you look straight ahead. Now perform all five stages of the breathing exercise. At the end, pull in the belly and hold your breath. And now you take the basic pose: straight leg, laid back, lift as high as possible, the sock is still pulling to itself.

Imagine: all your wealth is now between the buttocks - squeeze them with such force that the gluteus maximus is tense. Continuing to hold your breath, squeeze the buttocks and eight accounts. After that, take a breath and lower your leg. Perform this exercise three times on each leg.

It is very important during exercise not to delay the toe of a straightened leg - this can change the blood circulation in which there is a burning fat, and then it will go to the calf area, and we need to train large gluteus, and not calf. The sock should "look" at you. It is necessary to keep a straight leg back straight - then the necessary tension will be created in the gluteal muscles. Resting on the floor is necessary only with your elbows and in any case not your palms.

Exercise "Scissors" (strengthening the muscles of the lower abdomen)

Take the initial pose: lie on your back, straighten your legs. Place your hands with your palms down under your buttocks. The head lies on the floor, the loin is also pressed to the floor - it should not come off during the exercise. First, as usual, we do the breathing exercise, then we pull in the stomach, hold our breath and proceed to the basic pose.

Raise your legs up - they should be at a distance of about ten centimeters from the floor. And we begin to make quick sweeps: first we spread our legs apart, then we cross them (that is, we do the “Scissors” exercise that we all know from childhood). Socks are trying to pull as much as possible and do not bend in the lower back. Make 9-10 sweeps, then lower your legs, get some rest. Repeat this exercise three or four times.

Do not raise your legs above the floor above ten centimeters - so you reduce the load on the press. Do not tear off your head from the floor, and always keep your palms under your buttocks.

Exercise "Cat" (universal exercise)

Exercise "Cat" is considered to be universal and the most useful of the whole system of exercises Bodyflex - it immediately involves the area of ​​the back, hips and abdomen.

Accept the initial posture: get on all fours, lean on your palms and knees. Keep your head straight, look forward. The back and arms are straight. Do the breathing exercise, as usual, hold your breath, draw your belly in and take the main posture: tilt your head down, while arching your back up as high as possible - like a cat that stretches out after sleep. Fix this position on the eight accounts, then inhale and return to the starting position. Repeat the “Cat” exercise several times, and then relax.

It is preferable to perform this exercise immediately after waking up, before breakfast. In extreme cases, after the meal should pass at least two hours. It is necessary to take the basic pose slowly, smoothly, without making sharp movements. When executed correctly, the exercise should look like one wave rolling from the abdomen to the back.

Exercise "Abdominal" (strengthening the muscles of the upper and lower press)

This exercise not only strengthens the abdominal muscles, removes excess fat in the abdominal area, it also stimulates blood circulation, improves the functioning of the heart, blood vessels, urinary system, respiratory organs, and digestive system.

Take an initial pose: lie flat on your back with your knees slightly bent. Press your feet firmly to the floor - they should stand at a distance of about 35 centimeters from each other. Raise your hands up - your head is on the floor - and reach for the ceiling. Perform a breathing exercise, as usual, carefully pull in your abdomen, hold your breath and take the basic posture: lift your shoulders, keep your arms straight, continue to stretch upwards. Tilt your head back a little and focus your eyes on an imaginary point located on the ceiling behind you. Try to raise the shoulders and chest as high as possible. Then slowly sink back to the floor - first the lower back, and only then the shoulders and head. As soon as the head is on the floor - immediately rise again and stretch upwards. Hold your breath and hold the fixed position of eight bills. Exhale, get down on the floor and relax. Do the exercise three more times.

During the execution of this exercise, you do not need to swing or push off from the floor - only the abdominal muscles should work. The head should be held back slightly, lifting the chin. In no case can not press the chin to the neck - you can damage the neck. It is also not necessary to bulge the abdomen when stretching upwards, otherwise the wrong muscles will work. Try to squeeze the belly as far as possible and press the waist tightly to the floor.

Exercise "Seiko" (strengthening the hips, getting rid of the "breeches" and fat excess above the knees)

Accept the initial posture: kneel down with your hands on the floor. Then straighten your right leg, stretch it to the right side so that it is at right angles to the body. Keep your back straight, do not bend the knee of the right leg, but lower the foot and place it on the floor. As usual, do a breathing exercise, at the end hold your breath and pull in the abdomen.

Далее переходите к основной позе: поднимите вытянутую ногу до уровня бедра, чтобы она находилась параллельно полу. Потом потяните эту ногу вперед, пытаясь достать голову. Ногу старайтесь держать как можно выше и обязательно следите, чтобы она всегда была прямой. Выдержите позу на восемь счетов, выдохните, затем опустите ногу, примите начальную позу. Поменяйте ногу и сделайте то же самое упражнение уже для левой ноги. All you need to perform three repetitions on each leg.

During the exercise, do not bend your elbows; you can only deflect the body slightly to maintain balance. Leg should be raised as high as possible and as much as possible to pull it to the head.

Exercise "pretzel" (training the muscles of the hips and the formation of the waist)

Take the initial pose: sit on the floor with your knees crossed so that your left knee is above the right. This exercise is considered to be two-sided: first, it must be performed on one side when the left leg is on top, and then on the other side, changing the left leg to the right. The leg, which is located below, must be kept straight.

Take your left hand behind your back, press it against the floor, and put your right hand on your left knee. Perform a breathing exercise as usual, retract the abdomen, hold your breath and take the basic posture: transfer the weight of your body to the left arm, which is behind, and with your right hand, take the left knee (it is on top), lift it up and pull it towards you as close as you can you can, trying to press it to the chest. At the same time, very slowly turn the whole body to the left and look back.

If you do everything right, you should feel the muscles of your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to change hands and legs in some places and repeat this exercise in a different direction. All you need to do three repetitions on each side.

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Bodyflex (Bodyflex) - a unique set of exercises that will help you cope with excess weight and become slim in a matter of weeks. It is ideal for those who are absolutely not friends with the sport and does not have the opportunity to visit fitness clubs.

The universal program Bodyflex was invented by an American housewife, a mother of three children, Greer Childers. Thanks to her technique, she managed to lose weight in 5 sizes in just 3 months! Her secret was in proper breathing and stretching problem areas. Some exercises of Bodyflex are based on well-known yoga techniques. But Greer added her interesting breathing technique to them: exhale, quick inhale, full exhale of oxygen, hold the breath and inhale. Surprisingly, performing exercises to hold your breath, you provide a release of adrenaline, which pulls fat from under the skin. And straining your muscles you burn it.

Benefits of the Bodyflex System

Classes do not take a lot of time: as a rule, 15-20 minutes a day are enough to achieve lasting positive results, bodyflex reviews indicate: waist size in 5-7 classes in this system can be reduced to 5-15 cm,

Bodyflex is the only respiratory and physical exercise system that trains not only the body, but also has face and neck rejuvenation exercises (exercises “Lion”, “Ugly grimace”), you can do body flex at any age and in any conditions: at home, at work or as a trainer in group workouts.

Features of the bodyflex system

With the help of aerobic respiration, a large amount of oxygen enters the body, which saturates the blood and along with it is delivered to the site of stress, which contributes to the intense breakdown of fat.

Bodyflex accelerates the process of metabolism.

Bodyflex strengthens the lymph flow, which contributes to the accelerated removal of toxins, toxins and other harmful substances from the body.

Bodyflex has a beneficial effect on the intensity of contraction of the muscles of the stomach, causing over time its decrease in size, and, consequently, a decrease in the amount of food consumed.

The uniqueness of the bodyflex system lies in the fact that it can work effectively in two directions: to help reduce overall volumes and simulate specific problem areas (buttocks, thighs, waists, etc.). The results of bodyflex training, loss of excess weight, reduction of volumes in problem areas, reduction of cellulite, reduction of nervous tension, finding a calm state, vitality, improvement of skin condition, improvement of general well-being (getting rid of snoring, constipation, migraines, "female" problems), general rejuvenation of the body, increase flexibility, the attainment of grace, improvement of the circulatory system, the acceleration of cleansing and digestive processes.

Three rules for good results

Rule 1. Regularity Only systematic workouts provide the desired load on the muscles and give the desired result. And here the intensity of the load does not matter: constancy plays the decisive role.

Rule 2. Classes on an empty stomach. Prerequisite - all bodyflex classes are held only on an empty stomach. The ideal time is in the morning, immediately after waking up. If it is not possible to practice in the morning, keep in mind that you can start classes not earlier than two or three hours after the last meal.

Rule 3. Refusal from tough diets. It is not necessary to combine body flex exercises with a tough diet or starvation. The body during training will spend a tremendous amount of energy, which must be replenished. If you feel the need to reduce the amount of food, limit yourself to taking sweet and flour. That will be quite enough.

Contraindications Bodifleksom

Contraindicated in the following cases: - with severe cardiovascular pathologies (heart failure 3-4 CF, pulmonary hypertension, aortic aneurysm), - with increased intracranial pressure, brain aneurysms, - if implants are installed in the spinal column, - after previous operations on the spine ( must be at least a year after surgery), - in the presence of acute inflammatory and infectious diseases (temporary restriction), - in case of exacerbation (recurrence) of chronic diseases (you can do body flex during remission, and sometimes it is necessary), - for tumor diseases, - for bleeding (of any location), - during pregnancy.

Breathing technique must be fully mastered before you begin to perform exercises. In order to learn how to breathe correctly on the bodyflex system, it is recommended to take the initial posture: in a standing position, set your legs at a distance of 30-35 cm, lean your palms 3 cm above your knees. It will turn into a pose as if you are going to sit down. The head remains in a straight position, the chin is horizontal to the floor, and the gaze is directed forward. It is from this position to learn proper breathing the easiest.

Stage 1 diaphragmatic breathing. Exhalation through the mouth. The first thing to learn is the ability to exhale air from the lungs correctly. In this case, it is important that all the exhaust air is completely out of the lungs. Therefore, we must not just exhale it, but literally squeeze it out - something like this, we squeeze the air out of the ball with our foot. To get such an exhalation, round the lips and slightly pull them forward, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you realize that you can no longer squeeze yourself out of a drop, stop and close your lips.

Stage 2 diaphragmatic breathing. Quick nose breath Now all the attention to the nose. Imagine that you don’t have a mouth at all or have it sewn up with threads. Breathe in sharply through your nose: inhale as fully and sharply as a vacuum cleaner that draws air in. Your lungs should be filled with oxygen to failure. With a similar inhalation, the sound effect is required, and the louder the sound, the better. And if you breathe completely silently, it means that you are breathing in the wrong way. Fast and strong inhaling through the nose, by definition, cannot be silent or silent. Try your best to pull the air: Imagine that you were in a vacuum without air, and now you have been given to inhale air. After your lungs fill to capacity and you can no longer breathe air, stop. Now we turn our attention to the lips: they are tightly closed and do not let the air out. The head is slightly raised. And the nose just doesn't work, imagine. That he is no longer at all. All the air is retained in itself.

Stage 3 diaphragmatic breathing. Sharp exhalation from the diaphragm by mouth. The next task is to push all the drawn in air through the mouth. But we must not just exhale, but do it by straining the stomach, as if knocking the air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply squeeze the muscles of the diaphragm and abdomen - then the lungs will also compress and push out all the air. Such an exhalation should be accompanied by a whistling sound that resembles the sound of air coming out of a punctured tire: something like “py-s” or “pa-ah.” At this stage, all attention should be on the diaphragm - the diaphragm pushes the air out. Even if your abdominal muscles are weak, the diaphragm should still be developed normally. Try to push the air as quickly as possible.

Stage 4 diaphragmatic breathing. Breath hold This stage is considered the most difficult part of the breathing exercise. Keep your lips as tight as possible, do not try to draw air into your nose. Generally forget that you have a mouth and a nose. You have nothing to breathe air. Tilt your head slightly toward your chest. Now focus on the belly. Begin slowly to count (in the mind) and gradually tighten the abdomen. The belly goes inside, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach as if rises upwards, starting to pull the intestines behind. All that is in your stomach also rises and begins to go under the ribs. Now your stomach is not flat - it is concave, similar to a hollow, which is usually formed in a punctured ball. There is a feeling that your peritoneum touches the spine. The stomach must be pulled in slowly, counting up to eight. It is necessary to count in the following way: one-one-one, two-two-two ... Most likely, you will not be able to hold all eight cycles at once - usually starting from three or four, and already the process of training achieves up to eight. Keep in mind: as soon as you will be able to hold your breath all eight cycles, you can assume that you have practically mastered the preparatory stage. It is at this stage of holding the breath while simultaneously drawing in the abdomen that all the exercises are performed.

Stage 5 diaphragmatic breathing. Inhale through the nose. After you have counted to eight and felt your stomach in the area of ​​the spine, you can inhale. Just relax all your muscles and let the air rush into your lungs. After holding the breath, the lungs fill with air accompanied by a sound like a sob - “sh-sh-sh”. What else you need to know about diaphragmatic breathing? It should be understood that when it comes to diaphragmatic breathing, all five stages are important here. You can not train the first or third and forget about the second or fourth. Or fully master the right breath, but do not master the exhale. Therefore, it is necessary to strictly control yourself throughout the class. Such breathing is recommended to train in the morning, on an empty stomach, when the stomach is not yet filled with liquid and food. Performing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order. It is advisable at first to train in front of a large mirror. So you can immediately see at what stage you are not working at full strength and where you deviate from the most correct body position. Do not forget to ventilate the room before workouts: do not do breathing exercises indoors with air that is stale after a night's sleep. Directly to physical exercise should proceed only after the full development of all five stages of diaphragmatic breathing. The development of the technique of diaphragmatic breathing, as a rule, requires 3-4 weeks of regular daily training. And when you master this breath, you can begin to perform the exercises of the main complex. Start with a 5-minute workout and gradually increase its duration.

bodyflex exercise breathing exercises

The main set of exercises Bodyflex "Diamond" (remove the fat and tighten the skin of the hands) We begin training with the same posture that you have already mastered during the preparatory stage, when you learned to breathe correctly: legs apart, knees half bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in the stomach. Straighten up and put your feet shoulder-width apart, close the arms in a circle in front of you. Keep your hands in such a way that your elbows are high and only your fingers touch. To make it easier to keep your elbows at the top, you can slightly round the back. Tighten your hands in a circle, keep your fingers firmly on each other and begin to put pressure on your fingers as much as possible. Do not move your hands - push only with your fingertips. You should feel the muscular tension arising all over the arm from wrist to chest. Try to maintain pressure for eight seconds (eight cycles), then exhale, relax your hands and return to the starting position. Repeat this exercise three times. When doing exercise, elbows must be held high. If the elbows are lowered, the pressure will go not to the muscles of the arms, but to the chest. Hands touch each other only with their fingertips, and the palms do not participate at all.

“Boat” (dinghy) - for beautiful thighs Sit on the floor and spread your straight legs wide apart. After that, pull the socks to yourself and to the sides, trying in this way to further stretch the muscles of the hips. The heels are not detached from the floor. Put your hands behind your back, place your palms on the floor. Try to keep your arms straight and do not bend them in your elbows. In this position, complete all five stages of the breathing exercise, tilt your head forward, as usual, pull in your stomach and hold your breath. After holding your breath, move your arms forward and place them straight in front of you with your palms down, slightly lowering your back. Then slowly move your fingers forward, without lifting them from the floor, try to bend as low as possible. If you do everything right, you will feel muscles stretching on the inner surface of your thighs. Lean forward as low as possible and count to eight. Then exhale, straighten and put your hands behind your back. Do the exercise three times. While performing this exercise, you do not need to strain - your hips should be completely relaxed. Stretch the thigh muscles should be gradually, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.

Exercise "Lion" (for tightening the skin of the face and neck) The starting position is normal: the legs are 30-35 cm wide, and the arms rest above the knees. Perform a breathing exercise, then hold your breath and take the main posture, while pulling the abdomen. Putting the lips into a small circle, then open our eyes as wide as possible and look up (tighten the muscles under the eyes). At the same time, the lips in the circle are lowered down (the cheeks and the nose area are tightened) and the tongue is stuck out to the limit, without relaxing the lips. We count to eight. Perform the exercise five times. Do not open your mouth too wide: the lip circle should be as if you are surprised at something, i.e. small

Exercise "Ugly grimace" (for the neck and chin) It may be easier to first perform this exercise without the respiratory part. Get straight, keep your head straight. Bring the front lower teeth to the top (i.e. make the wrong bite) and stick out your lips as if you want to kiss the person standing next to (remember the pictures of the romantically-minded monkeys). Pull the neck, continuing to stick out the lips, until you feel that your neck is stretched to the limit. And now slowly raise your head up and look at the ceiling - you should feel a strong stretch from the tip of the chin to the sternum. And you shouldn’t be surprised when the next day you will feel quite a lot of pain in the neck area - until then, these muscles never tense up. When the exercise is mastered, try to combine these grimaces with breathing exercise. First, take the basic posture for breathing, perform a breathing exercise, then, as usual, pull in the abdomen and hold your breath. And now become in the main pose - straighten up, move your arms back a little, lift your chin up. Chicks become impossible - the soles should completely touch the floor. When you learn this exercise (and understand how well it justifies its name), try to combine it with the rest of the exercise. Here, the initial posture, as well as the basic posture for breathing, are the arms above the knees, the legs apart, the buttocks in such a position as if you want to sit down. After completing this breathing exercise, hold your breath, retract the stomach, and return to the main posture. Do the Ugly Grimace four or five times, holding your breath for eight counts each time.

Упражнение «Боковая растяжка» (на мышцы нижней части живота и талии) Примите основную позу для дыхания, выполните дыхательное упражнение, затем втяните живот и станьте в основную позу. Для этого опустите левую руку - теперь на согнутом левом колене находится ваш локоть. Оттяните носок правой ноги и вытяните эту ногу в сторону, при этом ступня не должна отрываться от пола. Ваш вес должен приходиться на левое колено. Then raise your right hand up and stretch it to the left side - from the side it should feel like all the muscles stretch from the waist to the armpit. And the hand should be as straight as possible and be yours above your head. Withstand such a posture all eight accounts, then relax and move your breath. Perform this exercise three to four times for each side. When you raise your hand, do not bend it in the elbow - otherwise the stretching will be performed incorrectly. And for a good stretch, you need to make sure that your toes are stretched. And do not lean forward - keep your back straight.

Exercise "Pulling back the legs" (Swallow) - strengthening the muscles of the thighs and buttocks. Take the initial posture: get down on the floor, rest on the palm and knees, and then on the elbows. Pull one foot back, the toes of the foot "look down." Distribute your weight to your arms and bent leg. In this case, your head should be raised, and you look straight ahead. Now perform all five stages of the breathing exercise. At the end, pull in the belly and hold your breath. And now you take the basic pose: straight leg, laid back, lift as high as possible, the sock is still pulling to itself. Imagine: all your wealth is now between the buttocks - squeeze them with such force that the gluteus maximus is tense. Continuing to hold your breath, squeeze the buttocks and eight accounts. After that, take a breath and lower your leg. Perform this exercise three times on each leg. It is very important during exercise not to delay the toe of a straightened leg - this can change the blood circulation in which there is a burning fat, and then it will go to the calf area, and we need to train large gluteus, and not calf. The sock should "look" at you. It is necessary to keep a straight leg back straight - then the necessary tension will be created in the gluteal muscles. Resting on the floor is necessary only with your elbows and in any case not your palms.

Exercise "Scissors" (strengthening the muscles of the lower abdomen) Take the initial posture: lie on your back, straighten your legs. Place your hands with your palms down under your buttocks. The head lies on the floor, the loin is also pressed to the floor - it should not come off during the exercise. First, as usual, we do the breathing exercise, then we pull in the stomach, hold our breath and proceed to the basic pose. Raise your legs up - they should be at a distance of about ten centimeters from the floor. And we begin to make quick sweeps: first we spread our legs apart, then we cross them (that is, we do the “Scissors” exercise that we all know from childhood). Socks are trying to pull as much as possible and do not bend in the lower back. Make 9-10 sweeps, then lower your legs, get some rest. Repeat this exercise three or four times. Do not raise your legs above the floor above ten centimeters - so you reduce the load on the press. Do not tear off your head from the floor, and always keep your palms under your buttocks.

Exercise "Cat" (universal exercise) Exercise "Cat" is considered to be universal and the most useful of the whole exercise system bodyflex - it involves the area of ​​the back, hips and abdomen. Accept the initial posture: get on all fours, lean on your palms and knees. Keep your head straight, look forward. The back and arms are straight. Do the breathing exercise, as usual, hold your breath, draw your belly in and take the main posture: tilt your head down, while arching your back up as high as possible - like a cat that stretches out after sleep. Fix this position on the eight accounts, then inhale and return to the starting position. Repeat the “Cat” exercise several times, and then relax. It is preferable to perform this exercise immediately after waking up, before breakfast. In extreme cases, after the meal should pass at least two hours. It is necessary to take the basic pose slowly, smoothly, without making sharp movements. When executed correctly, the exercise should look like one wave rolling from the abdomen to the back.

Exercise "Abdominal" (strengthening the muscles of the upper and lower press) This exercise not only strengthens the abdominal muscles, removes excess fat in the abdominal area, it also stimulates blood circulation, improves the heart, blood vessels, urinary system, respiratory organs, digestive system. Take an initial pose: lie flat on your back with your knees slightly bent. Press your feet firmly to the floor - they should stand at a distance of about 35 centimeters from each other. Raise your hands up - your head is on the floor - and reach for the ceiling. Perform a breathing exercise, as usual, carefully pull in your abdomen, hold your breath and take the basic posture: lift your shoulders, keep your arms straight, continue to stretch upwards. Tilt your head back a little and focus your eyes on an imaginary point located on the ceiling behind you. Try to raise the shoulders and chest as high as possible. Then slowly sink back to the floor - first the lower back, and only then the shoulders and head. As soon as the head is on the floor - immediately rise again and stretch upwards. Hold your breath and hold the fixed position of eight bills. Exhale, get down on the floor and relax. Do the exercise three more times. During the execution of this exercise, you do not need to swing or push off from the floor - only the abdominal muscles should work. The head should be held back slightly, lifting the chin. In no case can not press the chin to the neck - you can damage the neck. It is also not necessary to bulge the abdomen when stretching upwards, otherwise the wrong muscles will work. Try to squeeze the belly as far as possible and press the waist tightly to the floor.

Exercise "Seiko" (strengthening the hips, getting rid of "breeches" and fat excess above the knees) Take the initial posture: kneel down, resting your hands on the floor. Then straighten your right leg, stretch it to the right side so that it is at right angles to the body. Keep your back straight, do not bend the knee of the right leg, but lower the foot and place it on the floor. As usual, do a breathing exercise, at the end hold your breath and pull in the abdomen. Next, go to the basic position: lift the leg extended to the level of the thigh, so that it is parallel to the floor. Then pull this leg forward, trying to get your head. Try to keep your leg as high as possible and make sure that it is always straight. Hold the pose for eight counts, exhale, then lower the leg, take the initial pose. Change the leg and do the same exercise for the left leg. All you need to perform three repetitions on each leg. During the exercise, do not bend your elbows; you can only deflect the body slightly to maintain balance. Leg should be raised as high as possible and as much as possible to pull it to the head.

Exercise "pretzel" (training the muscles of the hips and the formation of the waist) Take the initial pose: sit on the floor with your legs crossed in the knees so that your left knee is above the right. This exercise is considered to be two-sided: first, it must be performed on one side when the left leg is on top, and then on the other side, changing the left leg to the right. The leg, which is located below, must be kept straight. Take your left hand behind your back, press it against the floor, and put your right hand on your left knee. Perform a breathing exercise as usual, retract the abdomen, hold your breath and take the basic posture: transfer the weight of your body to the left arm, which is behind, and with your right hand, take the left knee (it is on top), lift it up and pull it towards you as close you can, trying to press it to the chest. At the same time, very slowly turn the whole body to the left and look back. If you do everything right, you should feel the muscles of your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to change hands and legs in some places and repeat this exercise in a different direction. All you need to do three repetitions on each side.

Bodyflex for weight loss

When using bodyflex workouts, weight loss occurs very quickly. The reason for such rapid results in the respiratory load accompanying all training movements. During diaphragmatic breathing, oxygen in high doses enters the bloodstream, which, in turn, delivers it to the places of maximum tension in the muscles during the execution of static exercises. Thus, the muscles are toned, and the body begins to break down fat cells in problem areas faster in order to get the energy it needs.

It has been scientifically proven that in an hour of a standard fitness program in the gym, you can burn up to 400 calories. When using the bodyflex system for the same time, you can spend almost twice as much. At the same time, the muscles are worked out with high quality, the muscles become toned and become more elastic, the mobility of the joints improves, the tendons and ligaments stretch.

Breathing and body flex exercises

Proper breathing during a set of exercises is an important component of the success of training. Therefore, it is important to understand and master the breathing technique. You can first practice your breathing correctly and, having understood the principle of inhalation and exhalation, begin to work in conjunction with the training movements for losing weight and strengthening muscles.

The correct breathing technique looks like this:

  1. Short exhale.
  2. Deep breath.
  3. Maximum exhalation.
  4. Breath hold for 8-10 seconds.

All bodiflex exercises are performed at the last stage, when breathing is delayed and the initial posture of the training movement is taken - the head is lowered, the stomach is retracted.

Who does not use the bodyflex fitness program?

With the great advantages of the bodyflex exercise complex, in some cases it may be ineffective. These include:

  • hormonal and some other drugs, such as antidepressants,
  • intensive training with other fitness programs
  • irregular workouts
  • classes are not at full strength.

Such exercises are also ineffective when the weight significantly exceeds the norm. Bodyflex is able to quickly return the body's slimness within the framework laid down by the constitution of the body, and maintain it at the proper level for a long time, but this program cannot provide drastic weight loss.

This fitness program is not recommended in the presence of at least one of the following contraindications:

  • disorders of the cardiovascular and respiratory systems,
  • hernia
  • vision problems
  • any term of pregnancy
  • acute form of chronic and viral diseases.

Complex exercises for beginners

The following set of exercises consists of 10 training elements. It does not take more than 15-20 minutes and can be performed in the morning or in the evening, and better - 2 times a day: immediately after waking up on an empty stomach and 2 hours before bedtime.

This training element is simple in performance, helps to tune in to work and prepare for the subsequent load, well develops the muscles of the face and neck. You need to stand with your feet apart about shoulder-width apart, place your palms in front of your hips and perform a breathing cycle. Next, you need to squeeze the lips into a tube and lower them down, sticking your tongue out as much as possible, open your eyes wide and look at the ceiling. So you need to stand for 8 seconds. Repeat item 5 times.

This element of the exercise complex is desirable to first learn how to perform without breathing practice, and only after mechanical testing to combine it with breathing through the bodyflex system. Fulfillment: push the lower jaw in front of the upper jaw, pull the neck up, and then throw back the head as much as possible, with a fixed look to the ceiling. The upper limbs at the time of execution are retracted, and the lower - pressed to the floor. To stand with such a "grimace" need 7 seconds. Repeat 3 more times.

Stand exactly and spread your legs shoulder-width apart. Slightly bend the lower limbs, place the upper palms on the hips just above the knee caps, perform the respiratory part. Then put the elbow of one hand on the knee of the leg, and put the other lower limb to the side, without lifting it from the floor, but stretching the sock. The arm from the side of the abducted leg must be worn above the head, pulling the lateral muscles into 8 accounts. Then change the limbs and repeat the element 3 times on each side. This training movement must be included in the fitness program for people with overweight in the abdominal area, as it helps to form a graceful waist.

  • Stretching the lower limbs.

Take a pose in the support on the knees and palms. Extend one lower limb and stretch it high back, pointing the sock toward yourself and pulling the belly. The muscles of the legs should be strained, and the head should be kept straight. While the leg is extended, it is necessary to strain and relax the buttocks several times. Hold the lower limb on weight for 8 seconds, then you need to change legs and repeat the exercise, not forgetting to first perform the breathing cycle.

Stand on your knees, take one straight lower limb to the side perpendicular to the body and parallel to the floor. It is necessary to try to tighten the sock, but if it still does not work, then it will not be a big technical error. Then you need to bring this leg forward as close as possible to the head and fix this position for 8 seconds. You should perform 3 repetitions on each side.

It is necessary to stand up straight and lift the upper limbs above the head so that they are closed in the tips of the fingers, and the elbows are slightly rounded. It is important to remember about proper breathing, tension of the abdomen and arm muscles. Stand in that position for 7 seconds, take the starting position and repeat the exercise 4 more times.

Sit down and place the lower limbs wide apart, stretching the socks of the feet towards you, so that a pulling feeling appears in the muscles of the inner thighs. First you can lean on the palms behind your back, then you need to stretch your arms as far as possible forward and tilt the body, placing it between the legs apart. Feeling a strong tension in the muscles of the lower extremities, count to 8, exhale and lean back again, leaning on the arms. Repeat the exercise at least 3 times.

Sitting to cross the lower limbs so that one bent knee lay on the floor, and the other was placed above it. Then the hand opposite to the upper knee should be pulled back and the support should be placed on it, while the other should clasp the patella and unfold the body so that you can look back. Feeling the stretching of the muscles in the side, count to 10 and relax. Repeat the exercise at least 6 times with turning the body in both directions.

In the bodyflex system, the well-known exercise is slightly modified due to the maximum dilution of the lower limbs when crossed. For the rest, the performance is no different: raise the legs 10 cm from the floor, put the back of your hands under the buttocks and, after completing the breathing cycle, cross the lower limbs for 8 seconds, pulling the socks of the feet towards you. Repeat the exercise 3 times.

Take the emphasis on your palms and knees, raise your head and look forward. When holding the breath, bend the back, feeling the tension in the abdomen and waist, fix the pose for 8 accounts. Then exhale and relax. Bend your back this way 3 more times. Usually the fitness program of the biface sports ends with just this training movement.

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