Seiko bodyflex exercise. Let's lose weight with the fairy. Favorite exercises. Exercise – Side Stretch

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

How did bodyflex appear?

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

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

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

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

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

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

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

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

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

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

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

The main idea of ​​bodyflex

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

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

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

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

Bodyflex technique

Breathe like a baby - diaphragmatic breathing

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

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

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

How to master this technique?

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

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

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

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

The bodyflex breathing technique can be schematically represented as follows:

1. Exhalation.
2. Inhale.
3. Exhalation.
4. Pause.
5. Relax.

Bodyflex exercises

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

1. Leo

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

Bodyflex exercise “Lion” for the face and neck.

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

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

Number of repetitions: 5.

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

2. Horrible grimace

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

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

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

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

Number of repetitions: 5.

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

3. Side stretch

Impact area of ​​the exercise: waist and sides.

Exercise "Side stretch".

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

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

4. Pulling the leg back

Area affected by the exercise: buttocks, back of the thigh.

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

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

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

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

5. "Seiko"

Area affected by the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

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

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

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

Note. Greer called this exercise "Seiko" because the word translates to "flame" in Japanese. The gluteal muscle will “burn.”

6. "Diamond"

Impact area of ​​the exercise: the inner side of the arms.

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

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

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

Number of repetitions: 3.

7. "Boat"

Impact area of ​​the exercise: inner thighs.

Exercise “Boat” - bending forward with legs apart.

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

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

Number of repetitions: 3.

8. "Pretzel"

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

Exercise "Pretzel". Try to look back.

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

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

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

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

Hamstring stretch for beautiful legs.

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

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

Number of repetitions: 3.

10. Abdominals

Area of ​​influence of the exercise: abdominal muscles.

Exercise to train the abdominals.

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

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

Number of repetitions: 3.

11. "Scissors"

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

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

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

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

Number of repetitions: 3.

12. "Cat"

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

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

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

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

Number of repetitions: 3.

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

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

1. Don't exercise immediately after eating. The ideal time to exercise is two hours after a light meal.
2. Never do exercises in stuffy rooms. Always open a window if possible.
3. Beginners should not do breathing exercises while walking.
4. Stay in the main position for 8-10 breathing cycles.
5. Train every day and perform each exercise 3-5 times.

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

Is hyperventilation dangerous to your health?

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

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

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

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

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

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

Contrary to 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 maintain the amount of CO2 in the blood, the body tries to protect itself. Spasms of blood vessels and bronchi occur, blood pressure decreases, and the permeability of cell membranes decreases.

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

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

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

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

• Make sure you do not have the following diseases and conditions:
  • problems with blood pressure (high, low – it doesn’t matter);
  • diseases of the respiratory system, including asthma, allergic phenomena;
  • cardiovascular diseases;
  • head injuries, intracranial pressure;
  • vision problems;
  • high 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 absolutely healthy or do not find your disease on the list of contraindications, be sure to consult your doctor!

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

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

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

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

Bodyflex - examples of video classes

Exercise No. 7: “Seiko”

Seiko means fire in Japanese. To justify the name of this exercise I have several explanations. Firstly, the very position we take when performing it resembles a fire. It’s as if you are flaring up, and the working leg resembles tongues of flame.

Secondly, the sensations experienced by a person who performs Seiko several times also resemble heat, your thighs flare up with an internal fire. This is understandable, because the tension in the muscles is colossal, and the air entering the body during deep breathing makes it work even harder. This creates the effect of fire inside you.

The exercise is not particularly difficult. It can be performed 3-4 times a day. The desire to take a break is welcome.

Objectives of the exercise

Fill the body with internal energy.

Tone the work of internal organs.

How to perform

1. Take the starting position. Get on all fours. Let this remind you of playing zoo with a small child. Straighten one leg to the side, placing it on the toe.

2. After taking the starting position, we begin aerobic breathing. Exhale and take a deep nasal breath. We begin to suck in our stomach and hold our breath.

3. Raise the extended leg to hip level. Now your raised leg and your bent leg should form a right angle. Holding your breath should be accompanied by stretching your straightened leg. Stretch and lift your leg as far as you can. Don't expect significant results the first time.

This takes 6–8 seconds.

4. Lower your leg, releasing and relaxing the muscles. Take a deep breath and rest.

After a minute, begin performing the Seiko exercise on the other leg. I should note that the result on both legs is not always the same. For example, the muscles in my right leg are much stronger and more flexible than those on my left. As a result, the right leg rises higher and is able to withstand the load longer. But with the left it is more difficult. But that's absolutely normal. Subsequently, when your muscles get stronger, you will be able to control the load yourself.

So, after working well with your right leg, spend more time training the left-sided muscles and vice versa.

In general, become sculptors of your own figure, and the famous hip walk will be available to you too.

Let me remind you of the main thing:

The leg being lifted does not bend, it remains straight;

Raise your leg to the highest possible height. But don't tear your muscles. As soon as you start to experience a nagging pain in your inner thigh, stop. This is the limit of your real and real capabilities. Increase the distance between the floor and your leg with each new activity, gradually increasing the load.

Do not bend your elbows, keep them straight;

Try to reduce the time between drawing in your stomach and raising your leg;

The rest of the requirements relate to the correctness of deep breathing. Please don't forget about him. Bodyflex does not forgive mistakes. The obligatory supply of oxygen to the body is the main condition for performing all exercises of the bodyflex system.

This text is an introductory fragment.

It is recommended to start directly performing bodyflex exercises only after you have mastered diaphragmatic breathing. Only by combining breathing with physical tension will you achieve a quick positive result.

Exercise "lion"

This exercise is used in the bodyflex system to tighten the skin of the neck and face..

Video: Exercise Leo

• Feet are shoulder-width apart and slightly bent at the knees, hands rest on the area above the knees. We breathe with diaphragm breathing, then draw in our stomach and hold our breath.
• We open our eyes wide and look up. We collect our lips in a small circle, then lower the corners of our lips and show our tongue. Eyes look up. You should feel tension in your neck and lower cheeks. Don't worry if you don't look too much like a lion.
• This exercise should be repeated 5 times. If you find it difficult to perform this exercise, contact a bodyflex instructor for clarification.

Exercise "grimace"

By doing it periodically, you will learn to be grateful to the creator for giving you a beautiful appearance. The exercise is aimed at correcting the neck and chin.

Video: Grimace Exercise

• We make an incorrect bite (we protrude the lower jaw, bringing it beyond the front teeth). Pull out your lips, trying to kiss someone imaginary. From the outside, the grimace will look like the face of a monkey. Pull your neck forward as much as possible until you feel strong tension.
• Then we raise our heads up. The gaze is directed to the ceiling. We stretch the skin from the tip of the chin to the chest. The fact is that the muscles of this area of ​​the human body are rarely used in everyday life. So it's okay if the next day after class you feel a slight pain in the neck. Well done, it means you did everything right.
• Now we combine the “grimace” exercise and breathing practice. We get into a breathing position, with our hands resting just above our knees, our legs slightly bent, our gaze directed forward, we do diaphragmatic breathing and hold our breath. Then we straighten up, move our arms slightly back, and pull our neck up in front with a grimace. You should not rise on your toes. Both feet are firmly on the floor. The stomach is stuck to the spine. The exercise should be repeated no more than 5 times. Good luck.

Important:

This exercise is quite complex, so instructors advise you to first master it without diaphragmatic breathing, and only after achieving some progress combine it.

Exercise "diamond"

When performed correctly, it will help us get rid of excess fat and tighten the skin of our hands..

Video: Exercise Diamond

• We take the usual “sitting down” pose. We perform a breathing exercise, then hold the air and draw the stomach towards the spine.
• We straighten up, stretch our arms in front of us, so that, touching our fingers, they form a circle parallel to the floor. We round our back, keep our elbows high to the side, fingers touching.
• In this position, we strain our arms and try to press harder on our fingertips. The more muscle tension you feel, the better. Don’t forget, we perform the exercise while holding our breath completely. The stomach is pulled in. Hands tense, fingertips touching, count down eight seconds.
• Exhale, relax. We return to the starting position.

This exercise should be repeated no more than three times.

Advice:

Remember, your hands only touch with your fingertips. The main tension falls on the muscles of the arms, and not on the chest. Elbows raised up. We believe in ourselves and strive for success. By performing the exercise regularly, you will remove the “excess” from your hands and rejuvenate the skin. At the moment of tension, blood flows to tense areas of the body and it is there that processes beneficial to the body occur.

Exercise – Side Stretch

For abdominal and waist muscles.

Video: Lateral stretch exercise

• We take a pose for diaphragmatic breathing. Hands rest slightly above the knees, legs slightly bent - breathe. Afterwards, we pull in our stomach and hold our breath. We take a stance for the lateral stretching exercise.
• To do this, we try to touch the left knee with our left elbow. And we leave our right leg slightly to the side and pull the toe towards us. The right hand goes up, and we tilt to the left. The exercise is not easy. This is not for you to throw weights.
• The right hand is straight. We stretch all the muscles from the armpit to the waist. Hold the stance for 8-10 seconds. Afterwards, inhale and relax. We do the same on the right side. Perform 4 times to the right and left. We do not lean the body forward. The back is straight. The hand pointing upward is also straight.

You can perform the exercise with emphasis on one arm (as in the video)

Exercise – “swallow”

Hips and buttocks.

Video: Exercise Swallow

• The starting position is kneeling on the floor. We rest first with our palms, then with our elbows on the floor. Keep your head straight, gaze directed forward. Slowly pull your right leg back. It is important that the toe of the foot points down. To do this, pull it towards you.
• Now we go through all 5 stages of diaphragm breathing and hold our breath. We reach the main position. We try to raise the extended leg higher. The stomach is pulled in. We're not breathing. Who said bodyflex is easy? The sock is pulled towards you.
• The gluteal muscles are tense. We squeeze them even harder. We're not breathing. Remember, these are exercises for the hips and buttocks, and that is where we should feel the most effort. Count to eight, inhale. Relaxed, took a breather a little (don’t forget to lower your back leg) - we continue.

This exercise is performed three times on each side of the body.

Important:

Place your elbows on the floor only. Maintain tension in the buttocks area. The calf muscles are not used. Exercise improves blood circulation in the pelvic area, which helps improve the human genitourinary system. Don't forget to breathe correctly.

Exercise of the bodyflex system - “seiko”

Strengthen your thighs and remove fat above the knees.

Video: Seiko Exercise

• From a kneeling position, place your palms on the floor. Straighten the right leg at a right angle relative to the body. We don't bend our back. The extended leg is straight, touching the floor with the entire foot. We perform diaphragm breathing, suck in the stomach and hold our breath.
• The main part of the exercise. Without breathing, we raise the extended leg to hip level. The leg is parallel to the floor, we pull it forward a little, as if trying to reach the head.
• We try to raise our leg as high as possible. We don't bend our arms. We keep an eye on the balance. We put our leg in the starting position and inhale. Then we repeat the same with the left leg. We avoid unnecessary unpleasant sensations. We perform the exercises at a slow pace, no sudden jerks.

Advice:

We follow safety precautions. We enjoy our activities.

Next exercise "boat"

The “boat” exercise is specifically designed to correct the hips. By regularly performing the exercise, you can achieve beautiful and trained thighs.

Video: Exercise Lifeboat

• In a sitting position, spread your legs wide apart. Aim to keep your legs as straight as possible, but don't push yourself into discomfort. To further stretch your thigh muscles, pull the toes of your feet toward you without lifting your heels off the floor. The exercise requires certain stretching and flexibility skills. Don't lose your patience. Practice the bodyflex system every day and you will succeed.
• We move our hands behind our backs and rest on the floor. Without bending your elbows, we go through all five stages of diaphragmatic breathing, and then, tilting your head forward to your chest and drawing in your stomach, we hold your breath.
• Holding our breath, we slowly lean forward, while extending our straight arms, palms up, in front of us. We continue to tilt, trying to get more comfortable. We do not bend our knees. We feel the thigh muscles stretch. Having tilted, we count 8 seconds, after that we exhale, straighten up and again move our hands behind our back. We repeat this exercise 3 times.

Advice:

You need to perform the “boat” in a relaxed state. If pain occurs, do not try to bend lower. It is not the strength of the sensations that is important, but their duration. Stay in this position for a little more than 8 seconds.

Exercise "pretzel"

Video: Pretzel Exercise

• Sitting on the floor, cross our legs so that the left knee is above the right. The right leg is straightened and on the floor. We move our left hand behind our back and rest it on the floor. The right hand is on the left knee.
• We breathe with diaphragm breathing. We hold our breath and draw in our stomach. We lean on our left hand, and with our right we pull the knee of our left leg towards our chest. As you do this, look back to the left. Feel the tension in your waist and hips.
• Hold the position for eight seconds, then relax and exhale. Then we swap arms and legs.
• The pretzel exercise must be performed three times in each direction.

Abdominal exercise

A very useful exercise that not only helps to get rid of fat folds in the abdominal area, but also heals the body as a whole. Has a beneficial effect on the functioning of the heart, respiratory organs and genitourinary system.

Video: Abdominal Exercise

• Lying on your back, bend your knees. The feet are pressed to the floor at a width of approximately 30-40cm. We raise our hands up and cheerfully reach for the ceiling. The head does not leave the floor. We breathe with diaphragm breathing, draw in our stomach and hold our breath. Let's move on to performing abdominal exercises.
• Without bending your arms, raise your shoulders, tilt your head back slightly and look back. Pull your shoulders and chest as high as possible. We're not breathing. Slowly lower the body to the starting position, and then repeat the rise again. We wait eight seconds, lower the body, and inhale. Let's relax.
• Do not make sudden movements; lifting the body is carried out exclusively by the abdominal muscles. The arms remain straight. The lower back does not come off the floor. Do not press your chin to your chest to avoid possible injury. Don't forget to suck in your stomach.

Advice:

We do the exercise at a slow pace. We work every muscle.

Exercise "scissors"

With its help we will strengthen the lower abdominal muscles.

Video: Scissors Exercise

• Starting position: lying on your back. Place your hands under your buttocks. Palms face down. The lower back rests firmly on the floor. The head lies on the floor and looks at the ceiling. Let's do a breathing exercise. We suck in our stomach and hold our breath. The main stage of “scissors” begins.
• Raise your legs straight and swing parallel to the floor. The distance to the floor is at least 10cm. It is not necessary to raise your legs higher. Why make it easier for yourself? After all, we are training the lower abdominal muscles. The lower back is straight, we pull our toes. We're not breathing. Ten swings are enough, inhale and relax.
• We hold our palms under the buttocks. The back is straight. The lower back rests on the floor, we don’t raise our heads. We do three or four approaches. A great exercise for a slim figure. Don't forget about diaphragmatic breathing.

Complex exercise – “cat”

One of the most popular exercises among bodyflex practitioners. “Cat” is aimed at strengthening the back, hips, and also the abdomen.

Video: Exercise Cat

• Standing on all fours, place your palms on the floor. Keep your head straight, gaze directed forward. We don’t bend our back, we lean on straight arms.
• We do a breathing exercise, pull in our stomach and hold our breath. We pull our chin to our chest and arch our back. Real cats often do this kind of stretching. We wait eight seconds, return to the starting position. We repeat the exercise three times.

Advice:

A great way to improve your spine. Take your time. Have fun doing back bends. As you arch, hold your breath. Don't jerk your back too hard. This may cause back injury. People with serious problems with the spine should refrain from this exercise.

Important:

Never do the cat exercise on a full stomach. It is preferable to conduct classes in the morning.

Safety precautions when performing bodyflex exercises

Despite its apparent simplicity, improper execution of bodyflex exercises can lead to undesirable consequences. To avoid injuries and sprains, follow these safety rules:

• During exercise, do not make sudden movements;
• Flexibility exercises require gradualism;
• Take your time, do the exercise correctly;
• If possible, do exercises in the fresh air;
• Don't exercise on a full stomach;
• Do not cause pain;
• Don't exercise if you feel unwell

Despite the fact that the bodyflex system is a relatively new system, it has already established itself as an effective health system that allows you to improve your physical fitness. Bodyflex managed to win a huge number of fans around the world. Classes using this system do not require large investments or additional equipment.

The technique incorporates centuries-old experience of Eastern practices and the scientific approach of Western health systems. All the necessary information for studying the system yourself can be found on the Internet. But still, it is advisable to take several lessons from a bodyflex instructor.

Believe in yourself, in your abilities and continue regular training. Don't despair if something doesn't work out the first time. Be patient and you will definitely achieve great results.

One of the effective breathing exercises that promote rapid weight loss is the BodyFlex exercise system. This unusual program was developed by fifty-three-year-old American Grig Childers, who, after the birth of three children, was able to regain her desired 44 clothing size instead of the hated 56.

Bodyflex exercises are a combination of special breathing exercises with certain types of exercise. Aerobic breathing - and bodyflex breathing exercises were developed on its basis - saturates the body with oxygen, which breaks down fat; posture exercises help train muscles and muscles, restoring their elasticity, tighten the skin, helping fight wrinkles and cellulite. At the same time, despite the calm and slow pace, bodyflex exercises provide an aerobic effect several times stronger than intense jogging or strength exercises.

Alec Borsenko- a well-known writer and experienced colon specialist - writes the following about the bodyflex system: “Bodyflex exercises are the best way to enrich the body with oxygen today. You get an aerobic special effect five times faster than from a race. If you run for an hour, you will burn 700 calories. If you do regular aerobics for an hour, you burn 250 kilocalories. If you do one hour of bodyflex exercises, you will definitely get rid of 3,500 kilocalories."

The bodyflex exercises themselves can be divided into three groups: isometric, isotonic and stretching.

Isometric engage one muscle group, isotonic, accordingly, - several, and stretching develop elasticity in muscles.

But an indispensable condition for the result is aerobic breathing, on the basis of which all exercises are performed. Bodyflex enriches the body with oxygen, which promotes the rapid burning of fats and lipids. And the whole point is in a way that is unusual for an ordinary person to breathe and receive the oxygen the body needs - it requires special, so-called diaphragmatic breathing, when inhalations are made through the nose and exhalations through the mouth. Already after the first lesson in the bodyflex system, a person notices an increase in mood, an improvement in overall well-being and vital energy.

Advantages of the bodyflex system

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

* reviews of bodyflex indicate: Waist after 5-7 lessons using this system it can decrease up to 5-15 cm;

* bodyflex is the only system of breathing and physical exercises that trains not only the body, but also has exercises for face and neck rejuvenation(exercises “Lion”, “Ugly grimace”);

* you can do bodyflex any age and in any conditions: independently at home, at work or as a trainer in group training.

Features of the bodyflex system

* Through aerobic respiration, the body receives large amount of oxygen, which saturates the blood and, together with it, is delivered to the area of ​​tension, which contributes to the intensive breakdown of fats.

* Bodyflex speeds up the metabolic process.

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

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

* The uniqueness of the bodyflex system is that it can work effectively in two directions: to help reduce overall volume and model individual problem areas(buttocks, hips, waist, etc.).

Results of training using the bodyflex system

• loss of excess weight, reduction of volume in problem areas, reduction of cellulite;
• reducing nervous tension, gaining a calm state, cheerfulness;
• improvement of skin condition;
• improvement of general well-being (getting rid of snoring, constipation, migraines, “women’s” problems);
• general rejuvenation of the body;
• increasing flexibility, gaining grace;
• improving the functioning of the circulatory system, accelerating cleansing and digestive processes.

Three rules for a good result

Rule 1. Regularity

Only systematic training provides the necessary load on the muscles and gives the desired result. And here the intensity of the load does not matter: it is consistency that plays a decisive role.

Rule 2. Exercises on an empty stomach

A prerequisite is that all bodyflex classes are carried out only on an empty stomach. The ideal time is in the morning, immediately after waking up. If it is not possible to study in the morning, keep in mind that you can start exercising no earlier than two to three hours after your last meal.

Rule 3. Avoiding strict diets

There is no need to combine bodyflex exercises with a strict diet or fasting. During training, the body will waste a colossal amount of energy, which must be replenished. If you feel the need to reduce the amount of food you eat, limit yourself to sweets and starchy foods. That will be quite enough.

Contraindications

Bodyflex exercises are contraindicated in the following cases:

For severe cardiovascular pathologies (heart failure 3-4FK, pulmonary hypertension, aortic aneurysm);
- with increased intracranial pressure, cerebral aneurysms;
- if implants are installed in the spine;
- after spinal surgery (at least a year must pass after surgery);
- in the presence of acute inflammatory and infectious diseases (temporary limitation);
- in case of exacerbation (relapse) of chronic diseases (during remission it is possible, and sometimes necessary, to do bodyflex);
- for tumor diseases;
- with bleeding (any location);
- during pregnancy.

Breathing technique

Breathing technique is necessary be sure to fully master it before you start doing the exercises.

In order to learn how to breathe correctly using the bodyflex system, it is recommended to take initial pose:

in a standing position, spread your legs at a distance of 30-35 cm, rest your palms 3 cm above your knees. The result will be a pose as if you are about 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 that it is easiest to learn proper breathing.

Stage 1 of diaphragmatic breathing. Exhale through the mouth

The first thing you need to learn is the ability to properly exhale air from your lungs. In this case, it is important that from the lungs all the exhaust air was completely removed. Therefore, you need to not just exhale it, but literally squeeze it out - something like how we squeeze the air out of a ball with our foot. To make this exhalation, round your lips and pull them forward a little, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you realize that you cannot squeeze out any more drops, stop and close your lips.

Stage 2 of diaphragmatic breathing. Quick inhalation through the nose

Now all the attention is on the nose. Imagine that you have no mouth at all or that it has been sewn up with thread. Take a sharp breath through your nose: inhale as fully and sharply as possible, like a vacuum cleaner sucking in air. Your lungs should be filled to capacity with oxygen.

With such an inhalation sound effect required, and the louder the sound produced, the better. And if you inhale completely silently, this means that you are inhaling incorrectly. A quick and strong breath through the nose, by definition, cannot be quiet or silent. Try to suck in air as hard as you can: imagine that you were in an airless space, and now you are given a breath of air.

Once your lungs are full and you can no longer breathe in air, stop. Now we turn our attention to the lips: they are tightly closed and do not release air. The head is slightly raised. But the nose just doesn’t work, imagine. That he doesn't exist anymore. We hold all the air within ourselves.

Stage 3 of diaphragmatic breathing. Sharp exhalation through the mouth from the diaphragm

The next task is to push out all the drawn-in air through the mouth. But you have to not just exhale, but do it straining my 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 contract and push out all the air. Such an exhalation should be accompanied by a whistling sound, which resembles the sound of air coming out of a punctured tire: something like “puff” or “pa-ah”.

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

Stage 4 of diaphragmatic breathing. Holding your breath

This stage is considered the most difficult part of the breathing exercise. Close your lips as tightly as possible, do not try to suck in air through your nose. In general, forget that you have a mouth and a nose. You have no air to breathe.

Tilt your head slightly toward your chest. Now focus on the stomach. Start counting slowly (in your head) and gradually tighten your stomach. The stomach goes inward, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach seems to rise upward, beginning to pull the intestines along with it. Everything 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 the depression that usually forms in a punctured ball. There is a feeling that your peritoneum is touching your spine.

The stomach should be pulled in slowly, while counting to eight. You should count as follows: one-one-one, two-two-two... Most likely you won’t be able to hold your breath for all eight beats right away - usually they start with three or four, and already in the process of training the ability to reach eight is achieved. Keep in mind: as soon as you manage to hold your breath for all eight measures, you can consider that you have practically mastered the preparatory stage. It is at this stage of holding the breath with simultaneous retraction of the abdomen that all exercises are performed.

Stage 5 of diaphragmatic breathing. Inhale through the nose

Once you have counted to eight and feel your belly in the spine area, you can inhale. Just relax all your muscles and let the air rush into your lungs. After holding your breath, the lungs fill with air, accompanied by a sound reminiscent of a sob - “whoosh.”

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't train the first or third and forget about the second or fourth. Or fully master the correct inhalation, but not master the exhalation. Therefore, it is necessary to strictly control yourself throughout the entire lesson.

It is recommended to practice this type of breathing in the morning, on an empty stomach when the stomach is not yet filled with liquid and food. Doing 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 to practice in front of a large mirror at first. This way you can immediately see at what stage you are not working at full strength and where you are deviating from the most correct body position.

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

You should proceed directly to physical exercises only after you have fully mastered all five stages of diaphragmatic breathing. Mastering the technique of diaphragmatic breathing usually requires 3-4 weeks of constant daily training. And when you master this breathing, you can begin to perform the exercises of the main complex. Start with 5 minutes workout and gradually increase its duration.

Basic set of bodyflex exercises

"Diamond" (removing fat and tightening the skin of the hands)

We begin the training with the same pose that you already mastered at the preparatory stage, when you learned to breathe correctly: legs apart, knees bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in our stomach. We straighten up and place our feet shoulder-width apart, closing our arms in a circle in front of us. We hold our hands so that the elbows are high and only the fingers are touching. To make it easier to keep your elbows up, you can slightly round your back.

Tighten your arms closed in a circle, rest your fingers against each other and begin to press on your fingers as hard as possible. Don't move your hands - only apply pressure with your fingertips. You should feel muscle tension throughout your arm from your wrist to your chest. Try to maintain the pressure for eight seconds (eight beats), then exhale, relax your arms and return to the starting position. Repeat this exercise three times.

When performing the exercise, you must keep your elbows high. If you lower your elbows, the pressure will go not to the arm muscles, but to the chest. The hands touch each other only with the fingertips, and the palms are not involved at all.

“Boat” (boat) - for beautiful hips

Sit on the floor and spread your straight legs wide in different directions. After this, pull your socks towards you and to the sides, thus trying to stretch your thigh muscles even more. The heels do not come off the floor. Place your hands behind your back, rest your palms on the floor. Try to keep your arms straight and not bend your elbows. In this position, perform all five stages of the breathing exercise, tilt your head forward as usual, draw in your stomach and hold your breath.

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

There is no need to strain during this exercise - your hips should be completely relaxed. The thigh muscles should be stretched 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: feet 30-35 cm wide, hands resting above the knees. We perform a breathing exercise, then hold our breath and take the main pose, while drawing in our stomach.

We gather our 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, we lower the lips in the circle down (the cheeks and nose area are tense) and stick out the tongue to the limit, without relaxing the lips. We count to eight. We perform the exercise five times.

You should not open your mouth too wide: the circle of your lips should look as if you are surprised by something, i.e. small.

Exercise “Ugly grimace” (for neck and chin)

It may be easier to do this exercise without the breathing part first. Stand up straight, keep your head straight. Bring your lower front teeth beyond your upper teeth (i.e., create an overbite) and stick out your lips as if you want to kiss someone standing next to you (remember the pictures of romantically inclined monkeys). Stretch your neck, continuing to protrude your lips, until you feel that your neck is tense to the limit. Now slowly lift your head up and look at the ceiling - you should feel a strong stretch from the tip of your chin to your sternum. And you shouldn’t be surprised when the next day you feel quite severe pain in the neck area - these muscles have never been so tense before.

When the exercise is mastered, try combining these grimaces with a breathing exercise. First, take the basic breathing pose, do a breathing exercise, then, as usual, draw in your stomach and hold your breath. Now get into the main pose - straighten up, move your arms back a little, lift your chin up. It becomes impossible to tiptoe - the soles must completely touch the floor.

Once you have mastered this exercise (and understand how well it lives up to its name), try combining it with the rest of the exercise. Here is the initial pose, like the main pose for breathing - hands above the knees, legs apart, buttocks in a position as if you want to sit down. After completing this breathing exercise, hold your breath, pull in your stomach, and return to the main pose. Perform the “Ugly Grimace” exercise four to five times, holding your breath for eight counts each time.

Exercise “Side stretch” (for the muscles of the lower abdomen and waist)

Take the basic breathing pose, perform a breathing exercise, then draw in your stomach and stand in the basic pose. To do this, lower your left hand - now your elbow is on your bent left knee. Pull the toe of your right foot and extend this leg to the side, while the foot should not lift off the floor. Your weight should be on your left knee. Then raise your right hand up and stretch it to the left side - from the side you should feel how all the muscles stretch from the waist to the armpit. And your hand should be as straight as possible and above your head.

Maintain this pose for all eight counts, then relax and take a breath. Perform this exercise three to four times on each side.

When you raise your arm, do not bend it at the elbow - otherwise the stretch will not be performed correctly. And for a good stretch, you need to make sure that the toes of your extended leg are stretched. And don't lean forward - keep your back straight.

Exercise “Pulling the leg back” (Swallow) - strengthening the muscles of the thighs and buttocks

Take the starting position: lower yourself to the floor, lean on your palms and knees, and then on your elbows. Extend one leg back, with the toes of that foot pointing down. Distribute your weight on your arms and bent leg. At the same time, your head should be raised and you should be looking straight ahead. Now perform all five stages of the breathing exercise. At the end, suck in your stomach and hold your breath. And now you take the main pose: straight leg, pulled back, raise it as high as possible, still pull the toe towards you.

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

It is very important not to pull the toe of the straightened leg while performing the exercise - this can change the circulation of blood, which contains burning fat, and then it will go to the calf area, and we need to train the gluteus maximus muscles, not the calves. The sock should “look” at you. The leg laid back must be kept straight - then the necessary tension will be created in the gluteal muscles. It is necessary to rest on the floor only with your elbows and in no case with your palms.

Exercise “Scissors” (strengthening the muscles of the lower abdomen)

Take the starting position: lie on your back, straighten your legs. Place your hands, palms down, under your buttocks. The head lies on the floor, the lower back is also pressed to the floor - it should not come off during the exercise. First, as usual, we do a breathing exercise, then we draw in our stomach, hold our breath and move on to the main pose.

Raise your legs up - they should be about ten centimeters from the floor. And we begin to make quick, wide swings: first we spread our legs to the sides, then we cross them (i.e. we do the “Scissors” exercise, familiar to everyone from childhood). We try to stretch our socks out as much as possible and do not bend in the lower back. Do 9-10 swings, then lower your legs and rest a little. Repeat this exercise three to four times.

You should not raise your legs above the floor more than ten centimeters - this way you reduce the load on the abs. Do not lift your head off the floor, and always keep your palms under your buttocks.

Exercise “Cat” (universal exercise)

The “Cat” exercise is considered universal and the most useful of the entire system of bodyflex exercises - it immediately involves the back, hips and abdomen.

Take the starting position: get on all fours, lean on your palms and knees. Keep your head straight and look forward. The back and arms are straight. Do the breathing exercise as usual, hold your breath, draw in your stomach and take the main pose: tilt your head down while arching your back as high as possible - like a cat stretching out after sleep. Hold this position for eight counts, 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. As a last resort, at least two hours should pass after eating. You need to take the main pose slowly, smoothly, without making sudden movements. When performed correctly, the exercise should look like one wave rolling from the stomach to the back.

Abdominal exercise (strengthening the muscles of the upper and lower abs)

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 the starting position: lie on your back with your knees slightly bent. Press your feet firmly into the floor - they should be about 35 centimeters apart. Raise your arms up - your head is on the floor - and reach for the ceiling. Do the breathing exercise as usual, draw your stomach in well, hold your breath and take the main pose: raise your shoulders, keep your arms straight, continue to stretch upward. Tilt your head back slightly and focus your gaze on an imaginary point on the ceiling behind you. Try to raise your shoulders and chest as high as possible. Then slowly lower yourself back to the floor - first your lower back, and then your shoulders and head. As soon as your head is on the floor, immediately rise again and stretch upward. Hold your breath and hold the fixed position for eight counts. Exhale, lower yourself to the floor and relax. Do the exercise three more times.

When performing this exercise, you do not need to swing or push off the floor - only one abdominal muscle should work. Keep your head slightly tilted back with your chin raised. Under no circumstances should you press your chin to your neck - you can damage your neck. There is also no need to stick out your stomach when you stretch upward, otherwise the wrong muscles will work. Try to pull your stomach in as much as possible and press your lower back tightly to the floor.

Exercise “Seiko” (strengthening the thighs, getting rid of “breeches” and excess fat above the knees)

Take the starting position: kneel with your hands on the floor. Then straighten your right leg, extend it to the right side so that it is at a right angle to the body. Keep your back straight, do not bend the knee of your right leg, and lower your foot and place it on the floor. As usual, perform a breathing exercise, at the end hold your breath and draw in your stomach.

Next, move on to the main pose: raise your extended leg to hip level so that it is parallel to the floor. Then pull that leg forward, trying to reach your head. Try to keep your leg as high as possible and be sure to always keep it straight. Hold the pose for eight counts, exhale, then lower your leg and take the starting pose. Change your leg and do the same exercise for your left leg. In total, you need to perform three repetitions on each leg.

During the exercise, do not bend your elbows; you can only slightly tilt your body to maintain balance. You need to lift your leg as high as possible and pull it towards your head as much as possible.

Exercise “Pretzel” (training the thigh muscles and shaping the waist)

Take the starting position: sit on the floor with your legs crossed at the knees so that your left knee is above your right. This exercise is considered bilateral: first it must be performed on one side, with the left leg on top, and then on the other side, changing the left leg to the right. The leg that is below must be kept straight.

Place your left hand behind your back, rest it on the floor, and place your right hand on your left knee. Perform the breathing exercise as usual, draw in your stomach, hold your breath and take the main pose: transfer your body weight to your left hand, which is behind you, and with your right hand take your left knee (it is on top), lift it up and pull it towards you as close as possible you can, trying to press it to your chest. At the same time, very slowly turn your entire body to the left and look behind you.

If you're doing everything correctly, you should feel the muscles in your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to swap your arms and legs and repeat this exercise in the other direction. In total, you need to do three repetitions on each side.

Abdominal and waist complex

Complex for hips and buttocks

Upper body complex

All of these exercises are quite easy to use, the most important thing is to understand how to do them correctly, then you can change the order in which they are performed, as well as modernize them by selecting the ones you need.

Classmates

Joke:

I'm leaving you. I'm tired of you always teasing me about my excess weight!
- Stop! Don't go! Think about our child!
- About what child?
- So you're not pregnant?!

Regularly performing the Seiko exercise will help you effectively get rid of fat deposits on the thighs, often called “breeches.”

Its excellent effect is manifested in strengthening and tightening the muscles in the thighs, as well as eliminating all fat accumulations above the knee joint. This exercise is also effective for the outer surface of your legs.

The name "seiko" translated from Japanese means flame: when performing the complex correctly, you can feel the sensation of flame in the upper part of your legs.

Exercise "Seiko"

Starting position: Kneel, resting your hands on the floor, straighten one leg (for example, the right one) and extend it to the side at a right angle to the body. Your back should remain straight, your knee extended, and your right foot should be flat on the floor.

In this pose, we begin to perform the main breathing exercise - we draw in the abdominal muscles, pause in breathing and move on to the main position.

Basic pose: Raise the right leg up to the level of the hip, leaving it parallel to the surface of the floor, pull the leg forward towards the head. When performing this stretch, try to keep the limb as high as possible and not bend it. We hold our breath, count to eight and exhale deeply.

Now you can lower your leg and take the starting position. We perform the exercise for the left leg; in general, during the entire session you need to do three repetitions of the “Seiko” exercise for each side.

The leg that rises up must certainly be straightened when performing the complex. Otherwise, the load on the inner thigh decreases and the effect of the exercise decreases;

The leg should be pulled up as high as possible, although at first you can raise it by 10 centimeters;