12 bodyflex exercises. Bodyflex - breathing exercises for weight loss. Pulling the leg back

Bodyflex is a breathing exercise that helps not only to lose weight, but also to keep muscles toned, giving the body a graceful fit. This system is based on the relationship between various exercises and deep breathing. Due to which the body is saturated with oxygen, which helps break down fat cells...

Bodyflex gymnastics - breathe and lose weight! However, you also need to breathe correctly during exercise, deep breathing is the key to success, this is in theory, but in practice, millions of women and men with the help of this system were able to say goodbye to the hated extra pounds forever.

Bodyflex exercises: advantages and features

Perhaps the biggest advantage of bodyflex breathing exercises for weight loss is the speed of the effect, along with fitness, the visibility of results from which should be expected only after 1.5 months, the result of this system is visible after just a couple of days, in some cases after a week .

Another advantage of bodyflex exercises for weight loss is the abandonment of diets, but this does not mean that you can endlessly eat your favorite cakes, cookies and other delicacies. It is worth adhering to a healthy diet and, together with bodyflex, the effect will not be long in coming.

By doing bodyflex daily, you can speed up the metabolic process, saturate the blood with oxygen, which will lead to more intense fat breakdown. It also removes toxins by increasing lymph flow and reduces the volume of the stomach due to contractions of the abdominal muscles during exercise and, as a result, reducing the amount of food consumed, which also entails weight loss.

Breathing exercises bodyflex for weight loss consists of a set of 12 exercises aimed at such parts of the body as the hips, buttocks, waist and even the face. Completing the entire set of exercises takes only 15 minutes, so it won’t be difficult to introduce it into your daily schedule. There are also sets of exercises aimed at these parts of the body separately, but the full set is considered to be the most effective.

After the first lesson, you will be able to feel a lot of strength and a surge of energy, feel cheerful and active. After two or three days of training using the bodyflex system, these sensations will intensify and will be present with you constantly throughout the day. After a week, you can measure your waist and hips, and we can confidently say that you will be pleasantly surprised by the disappearance of a couple of centimeters in all circumferences. Looking in the mirror, within two weeks you will be able to see the results of your efforts. In a month, you can safely change your wardrobe, because you will shrink by a size, and perhaps even by two.

However, it is worth remembering that before you start performing a set of bodyflex exercises, you should master the breathing technique according to the bodyflex system, not just familiarize yourself, but master it in depth, and bring it to automatism; for this you will need about 1.5-2 weeks of daily training. Without mastering this technique, all efforts will be in vain, because bodyflex is based precisely on proper deep breathing.

Disadvantages of bodyflex breathing exercises

When starting to practice breathing weight loss, it is worth remembering that breaks and weekends are simply unacceptable in this system. Stopping exercise will mean two steps back from the ideal figure; the body will very quickly return to its previous shape, and perhaps even increase its previous results. Therefore, this type of exercise should be approached with all responsibility, and if you still decide to engage in bodyflex, you need to introduce it into your daily schedule, such as breakfast or brushing your teeth.

Contraindications for Bodyflex exercises

No matter how beneficially bodyflex exercises affect the body, there are still contraindications. You should refuse classes in case of cardiovascular diseases, with increased intracranial pressure, with implants in the spine or previous operations less than a year have passed since, with cancer, as well as during pregnancy. In case of respiratory and viral diseases, it is also worth temporarily limiting this type of gymnastics.

If you still want to do bodyflex if you have the above diseases, be sure to consult your doctor.

About Bodyflex breathing exercises with Marina Korpan (video)

The complex contains 12 exercises aimed at all muscle groups; this will help correct not just one specific part of the body, but the silhouette as a whole. The whole complex will take no more than 15 minutes, each exercise is repeated three times. However, it is worth remembering that before proceeding with the exercises, you need to master the breathing technique, on which the entire system of the bodyflex program is built.

Set of 12 exercises

1. "A lion"

This exercise is aimed at the face and neck area. We take the initial pose, namely: legs 30-35 cm wide, slightly bend your knees, as if you want to sit on a chair, rest your palms just above your knees, as if hanging over them. Perform breathing exercises, but remember that all exercises must be done at the stage of holding your breath.

Gather your lips in a small circle, like a semi-pipe, then open your eyes very wide, as if very surprised, and look up. This exercise will help tighten the muscles under the eyes. At the same time as these actions, try to lower the circle of your lips downwards, while straining the area of your cheeks and nose. Next, stick out your tongue completely without relaxing your lips; this exercise directly affects the muscles of the neck and chin. This pose must be maintained for eight counts while holding your breath. Repeat this exercise 3 times.

2. "Ugly Grimace"

The exercise is aimed at tightening the neck and chin area. To begin with, you should try to perform this exercise without the breathing part. Stand straight and look in front of you, move your lower jaw beyond your upper jaw, as if depicting an overbite, then stick out your lips like a tube as if trying to kiss someone, while stretching your neck until you feel the limit of tension, slowly raise your head up and look at the ceiling. The tension should be felt from the tip of the chin to the chest.

After you have mastered this part of the exercise, it must be combined with the breathing part. Take the basic breathing pose (feet 30-35cm wide, slightly bend your knees, as if you want to sit on a chair, rest your palms just above your knees, as if hanging over them). Perform breathing exercises and, while holding your breath (with your stomach pulled in under your ribs), straighten up, moving your arms back, while trying not to raise your shoulders and without lifting your soles from the floor. Then do the steps described earlier with your lower jaw forward. Repeat this exercise 3 times while holding your breath for eight counts.

This exercise affects the muscles of the lower abdomen and waist in general. Take a breathing pose again, follow the steps of the breathing exercise and, while holding your breath, draw in your stomach and stand in the main pose for this exercise.

To do this, rest your left elbow on your left knee. Move your right leg to the side with your toes pointed, while transferring the entire center of gravity to your left leg and keeping your back straight. Next, you need to raise your right hand up and stretch as far as possible to the right. The arm must be aligned as much as possible, and the muscles will be stretched along the entire right side, from the waist to the armpit. As in previous exercises, you need to hold this pose for eight counts, then relax. Repeat this exercise 3 times on each side.

4. “Swallow” or “Pulling the Leg Back”

The exercise is aimed at strengthening and tightening the muscles of the buttocks and thighs. Take the basic pose for this exercise: stand in cat pose (resting your elbows and knees on the floor). Stretch your right leg back (it should be perfectly straight), without straining your foot (the foot should be directed towards the floor), your back should not bend, and your head should be parallel to the floor and you should definitely look forward and in no case to the floor.

Next, it is necessary to perform all stages of the breathing exercise and at the stage of holding the breath and tightening the abdomen, the right leg, which is laid back, must be raised as high as possible, while it must remain straight, the toe should still not be stretched. After this, squeeze your buttocks as hard as possible and stay in this position for eight counts, lower your leg and restore your breathing. Repeat this exercise 3 times on each leg.

5. "Scissors"

Exercise helps strengthen the lower abdomen. To perform this exercise, you need to lie on the floor, on your back, place your hands under your buttocks, palms down, and straighten your legs. During the exercise, be sure to ensure that your lower back is pressed tightly to the floor, otherwise it can be damaged if you strain too much. The head should also lie on the floor. Next, we perform a breathing exercise and, at the stage of holding the breath, raise both legs about 10-15 centimeters from the floor, stretch out the socks as much as possible and begin to do alternate crossings (the so-called “Scissors” exercise). Do not lift your lower back and head off the floor. Do the exercise for 8-10 counts, then lower your legs and take a breath, repeat this exercise 3 times.

6. "Cat"

One of the most effective exercises in the entire system, it immediately engages the muscles of the back, hips and abdomen. Take a cat pose (get down on the floor, leaning on your knees and palms), try to keep your back and arms perfectly straight, your head parallel to the floor, look forward. Perform a breathing exercise and hold your breath and draw in your stomach, arch your back as high as possible and tilt your head down. You should feel your back muscles stretching. After eight counts, return to the starting position and restore your breathing. Repeat the exercise 3 times.

7. Abdominals

The exercise is aimed at the muscles of the upper and lower abs. To perform the exercise, lie on the floor on your back and bend your knees. During execution, the feet should be pressed tightly and located at a distance of 35 centimeters from each other. Stretch your hands towards the ceiling, while keeping your head on the floor. After performing the breathing exercise, while holding your breath, carefully tuck your stomach under your ribs and, without lowering your arms, lift your head, shoulders and upper back from the floor, try to rise as high as possible, while keeping your lower back pressed to the floor. We stretch our hands towards the ceiling as much as possible, you can throw your head back a little and look at the ceiling behind you. We stay in this position for eight counts, then slowly and gradually return to the starting position. Exhale and relax, repeat the exercise 3 times, but the break between sets should not exceed 60 seconds. When performing this exercise, do not push off the floor, but rise smoothly, do not press your chin to your chest, mentally glue your lower back to the floor and pull your stomach in as much as possible.

8. "Seiko"

The exercise strengthens and tightens the thighs and removes excess fat. Lower yourself to the floor, resting on your knees and palms. Move your right leg to the right side so that it forms a right angle with respect to your body. Do not bend your left leg at the knee, it should be bent at an angle of 90 degrees, lower your foot to the floor, keep your back straight and under no circumstances bend or lean to the left. Next, we perform a breathing exercise and, as always, by holding our breath and tightening our abdomen, we begin to directly begin the exercise. It is necessary to raise your right leg parallel to the floor, then pull your leg forward as if trying to reach your head, but try to keep your leg perfectly straight and maintain balance. Stay in this position for eight counts, then lower your leg and restore your breathing, repeat the exercise 3 times on each leg.

9. "Pretzel"

With this exercise you can easily form a graceful waist and tone your thigh muscles. Sit on the floor, stretch your legs, then bend your left leg at the knee and bring it behind your right leg (it should be left straight), as if clinging to it. Keep your left leg closer to you. The left hand must be moved behind the back, as if resting it on the floor and exerting counteraction. Place your right hand on your left knee. Perform a breathing exercise and, at the stage of holding your breath, transfer the center of gravity to your left hand, and with your right hand, pull your left knee as close to your chest as possible, at the same time turn your body to the left and look back, thus, as if twisting at the waist. Freeze in this position for eight counts, then return to the starting position, perform this exercise in 3 approaches on each side, changing the crossing of your legs.

10. "Diamond"

The exercise is aimed at strengthening the arm muscles. To perform this exercise, you need to stand up straight, place your feet shoulder-width apart, place your hands in front of you and touch only the fingers of both hands (not your palms). Your elbows should be parallel to the floor; to do this, you can round your back a little. Next, you need to perform a breathing exercise and at the stage of retracting your stomach and holding your breath, try to focus as much as possible on the touching fingers. You should feel tension not only on your chest, but also on your arm muscles; to do this, try not to lower your elbows. Perform the exercise for eight counts, then relax and repeat the elimination three times.

11. "Boat"

This exercise is performed to strengthen and tighten the inner thigh. To do this, you need to sit on the floor and spread your legs as wide as possible. Next, pull your socks towards you and to the sides, while leaving your heels on the floor and without bending your knees. Lean your arms straight behind you and perform a breathing exercise; at the penultimate stage, bend in front of you. Stretch your arms above your head and place them on the floor, trying to stretch both your arms and the top of your head as far forward as possible. Perform this exercise very smoothly and as slowly as possible, stay in this position for 8 counts, then return to the starting position, repeat the exercise three times.

12. Hamstring Stretch

This exercise will stretch and strengthen the back of your thigh. To do this, you need to lie on your back, raise your legs, forming an angle of 90 degrees, pull your socks towards you, and your feet should look at the ceiling. Stretch and clasp your legs as close to your feet as possible, arms should be straight, buttocks, lower back, back and head should be pressed firmly to the floor. Perform breathing exercises and, at the stage of holding your breath, slowly begin to pull your legs towards your head as close as possible, while leaving your legs absolutely straight and your buttocks pressed to the floor as much as possible, otherwise performing this exercise is pointless. Freeze in this position for eight counts, then return to the starting position and repeat the exercise three times.

Remember that when practicing bodyflex, the main condition is regularity; long breaks for no particular reason will lead to the return of former forms, and in some cases even increase. Also, do not forget to lead a healthy lifestyle and eat high-quality, balanced food.

Bodyflex workout for weight loss with Marina Korpan (video)

Exercises using the bidiflex technique are a technique for proper breathing during physical exercise, which helps accelerate metabolic and metabolic processes. It helps to quickly lose weight, restore muscle tone and start the process of burning fat deposits accumulated in the deep layers of the dermis. Many women noted that after just a week of productive Bodyflex exercises with Marina Korpan, they began to look much younger, their bodies were filled with energy, and the long-awaited weight loss was not long in coming.

The Bodyflex breathing exercise system is a combination of special poses for stretching muscle ligaments and a “diaphragmatic” exercise that helps burn internal fat. This is a quick and effective way to reduce body volume, activate weight loss and get rid of the visual manifestations of “orange peel” on the body.

The essence of the respiratory weight loss method lies in the balance of oxygen supply and the production of carbon dioxide in the human body, due to which pressure increases, the level of sweat secretions increases and chemical reactions occur that promote the breakdown of fat molecules. At the same time, nutrition, posture and other related factors that can affect the productivity of weight loss are absolutely not important. You can study at home, clean rooms or cook food, but at the same time breathe correctly according to the following system:

Bring your breathing to a calm state so that your pulse is at around 60-70 beats per minute. Take a deep breath and feel your lungs fill with oxygen.
Begin to exhale smoothly through your mouth, keeping your lips pursed. At the same time, pull your stomach in so that the anterior abdominal wall touches the spinal column.
Take a sharp breath through your nose, while keeping your lips closed. You need to inhale so that your tummy puffed himself up as much as possible and stuck out forward.
Now you need to start exhaling through your mouth, saying “groin”, so that there is no oxygen left in your lungs. Wherein the stomach should “stick” to the inner wall of the spine.
Hold your breath for 8 - 10 seconds so that the abdominal muscles and lower back are connected. The back is straight.
Start inhaling air and repeat the exercise again.

For breathing training to be effective, you need to learn to breathe measuredly, controlling the intensity of exhalation and inhalation. Marina Korpan recommends paying attention to the moment when you exhale “groin”, trying to do it in a relaxed state without straining the muscular system. Then the stomach will “go” beyond the ribs as much as possible, forming a hollow “bowl”.

For more information about breathing, watch the video from the trainer:

What happens to the body

Trainers say that the most favorable time to start training is in the morning. This could be light exercise, half-an-hour gymnastics, or proper breathing, which can be done without getting out of bed.

While performing the “inhale-exhale-hold” pattern, the following occurs:

activation of metabolic and metabolic processes;
eliminating the symptoms of chronic fatigue by improving blood circulation, vitality returns, making a person energetic, cheerful and cheerful;
The immune system is strengthened and the likelihood of colds occurring during the demi-season and winter periods is minimized.
relaxation of the central nervous system and localization of the effects of stress;
increased sweat secretions, through which toxins are removed from the body;
internal fat, enveloping vital organs, disintegrates and is excreted through the sweat glands;
key arteries dilate, and as a result, the cells are prepared for maximum absorption of oxygen, due to which the existing air in the body is “utilized”, which leads to the breakdown of fatty deposits;
the muscle corset is tightened, making the outline of the waist more refined and pronounced;
all this helps to cope with the craving for smoking, accelerating metabolic processes and promoting the rapid removal of nicotine breakdown products and tars from the blood.

A set of 10 breathing exercises for weight loss

Below are 10 exercises for the waist, abdomen, hips and sides in pictures.

Even a beginner can easily master this technique in order to remove excess body volume at home, restore postpartum tone of the abdominal muscles, master a gymnastic complex for stretching and model a clear silhouette. Go?

The scheme is like this:

Accept one of the following positions, as in the pictures below;

Exercise Diamond

Pulling your arms back

Side stretch

Simple press

Horizontal scissors

Vertical scissors

Boat

Pretzel

Dog

Cat

Who is the breathing method suitable for?

Marina Korpan has repeatedly emphasized that the breathing pattern with mandatory holding is suitable for absolutely any person, regardless of social status, gender and age criteria. A woman, a girl, a grandmother and all representatives of the stronger half of humanity can master breathing exercises to significantly improve their health, while achieving impressive results in losing weight.

Advice! If you want to remove your belly, tighten your side, or achieve a result of minus ten kilograms in two months, then this breathing exercise scheme is guaranteed to suit you. The main thing is to watch the video lesson for free to perform the breathing complex correctly and not harm your health.

This set of physical and breathing exercises for weight loss is based on three types of exercises, which, together with proper breathing, have a positive effect on the body of a man or woman, forcing muscles to work and burning subcutaneous fat. The main complexes include exercises:

isometric, which allows you to work out one muscle group in detail, making them more elastic, firm and pronounced against the background of the whole body;
isotonic, aimed at activating the work of several muscle groups, exerting an equal effect on them;
stretching, allowing you to master gymnastics skills and significantly strengthen the muscular system of the whole body.

In order for the weight loss process to be as productive as possible, experienced trainers and professional athletes advise regular training that will include all three types of physical exercise.

If you want to speed up your weight loss time, it is recommended to extend the standard workout from 15 to 20 minutes, performing it every day at any convenient time.

We recommend that you carefully watch the online video in which the training takes place non-stop. If you want to master this complex on your own, then the optimal solution would be a home training course, before which you will attend a trial lesson on “Bodyflex” under the guidance of an experienced trainer.

Opinion of experts and doctors

The Bodyflex weight loss technique has supporters and opponents. However, almost all doctors agree that this complex, performed in the morning, has a beneficial effect on the human body. The same can be said about the Oxysize system, which is based on a minute of proper breathing and focusing on the body’s reaction.

Doctors advise:

use “Bodyflex” to strengthen the abdomen in the first weeks after childbirth (with the exception of women who have undergone a caesarean section);
do breathing exercises while lying down if your leg or arm is atrophied due to a stroke;
do not pull your limbs up during breathing exercises, so that the joint damaged by arthritis does not cause pain;
if you have a runny nose, practice the “Bodyflex” system in a bath with the addition of aromatic or essential essence of menthol, peppermint or lemon;
Refrain from strenuous physical activity and reduce the exercise time to 5 minutes if you previously had a difficult birth, damaged your hip or buttock, or have had low blood pressure for a week:
refuse gymnastic stretching during “Bodyflex” if the gluteal nerve is affected, the shoulder is damaged, or a disease of the musculoskeletal system is diagnosed.

If you are a young beginner in this system, then begin to master the breathing method gradually, trying to do everything correctly and strictly follow the trainer’s recommendations.

15 exercises for the face and neck

They help smooth out wrinkles and deep folds on the face, tighten the double chin, and strengthen the muscles of the cheeks, preventing them from sagging, ultimately improving the elasticity of the skin.

The scheme is the same:

First, do a breathing exercise, hold your breath, pull in your stomach;
Take one of the following positions, as in the pictures below;
After 8-10 seconds, return to the starting position and inhale.

No. 1: works the area above the upper lip

No. 2: works the area under the lower lip

No. 3: works on nasolabial folds

No. 4: strengthens cheek muscles

#5: Reduces the deepest creases

No. 6: tightens the muscles of the face and neck

No. 7: removes double chin

No. 8: smooths out wrinkles on the neck

No. 9: trains neck muscles

No. 10: tones the skin of the face

No. 15: smooths out wrinkles on the forehead

Contraindications for breathing techniques

In order not to harm your health and achieve the desired weight loss goals, it is necessary to study the list of contraindications that prohibit the practice of breathing exercises with a long inhalation hold. Marina Korpan advises people suffering from exercise to refrain from:

hypertension, aggravated by existing cardiovascular dystonia or ischemic cerebral disease;
cardiovascular diseases, congenital or acquired;
acute forms of chronic diseases of vital organs, even if the disease is in remission;
diseases of the visual organs that are in a severe degree (to make sure of this, take a test that shows a picture with figures of different sizes);
unstable stool, which is explained by disruption of the gastrointestinal tract, the presence of diabetes mellitus or a malfunction of the pancreas.

In addition, restrictions on attending classes are imposed on those people who have problems with the thyroid gland, venous dilatation of the veins, or suffering from sudden panic attacks. It is better to postpone classes if in the next two weeks you are going to have a strip operation, childbirth or other medical procedures using potent drugs.

Why training doesn't bring results

This question is asked by many people who have embarked on the path of weight loss. Let's immediately identify the main mistakes that beginners make:

Neglecting to create an individual menu rich in vitamin and mineral components. If you want to get rid of excess weight, then you should not sharply limit yourself in food, torment yourself with exhausting diets, or, conversely, overeat. Experts advise eating in small portions and not forgetting about dietary supplements.
Lack of regularity in training. If you do breathing exercises 1-3 times a calendar week, then waiting for results will be pointless. Trainers are confident that 15 minutes a day is the minimum that every person can devote to improving their body.
Taking hormonal medications, contraceptives, or sedatives. These substances slow down metabolic processes at the cellular level, so you should start practicing breathing exercises for the purpose of losing weight only after the course of treatment is completed.

“Bodyflex” allows you to get rid of extra pounds that will not come back if you give up bad habits and adhere to the principles of a healthy diet. Then your body will noticeably become stronger, the condition of your skin will improve, and the graceful curves of your slender body will open up limitless scope for experimenting with your look!

Bodyflex is similar to morning exercises, but has a number of features. It is based on proper deep breathing combined with certain exercises. This system is recommended to be performed in the morning, preferably immediately after sleep and on an empty stomach, drinking a glass of water or tea is allowed.

The complex contains 12 exercises aimed at all muscle groups; this will help correct not just one specific part of the body, but the silhouette as a whole. The whole complex will take no more than 15 minutes, each exercise is repeated three times. However, it is worth remembering that before proceeding with the exercises, you need to master the exercise on which the entire system of the bodyflex program is built.

Set of 12 exercises

1. "A lion"

2. "Ugly Grimace"

4. “Swallow” or “Pulling the Leg Back”

5. "Scissors"

6. "Cat"

7. Abdominals

8. "Seiko"

9. "Pretzel"

10. "Diamond"

11. "Boat"

12. Hamstring Stretch

It is important to understand what bodyflex is, what features distinguish this set of exercises from other programs for beginners, and where to start training. Bodyflex is based on the technique of diaphragmatic breathing, in which the lungs are used 100%, and not 25%, as in ordinary life. By saturating the blood with oxygen, you can speed up your metabolism and stimulate the fat burning process.

The issue of losing weight worries almost every woman, because all girls want to look attractive and have a slender silhouette. Not everyone can master diets and exhausting strength training in the gym. Today there are alternative ways to get rid of excess weight and fat deposits. One of the most successful and popular options, which is easy to master at home for beginners, is bodyflex.

If you breathe correctly and perform gymnastics, you can deliver oxygen attacks to fat deposits in certain areas and problem areas. This will allow you to notice the results of your efforts after 2-3 weeks of intense training.

Basic Rules

The program was started by American housewife Greer Childers. It was she who developed an effective weight loss method that allows you to replace exhausting diets and intense training. Reviews indicate that the program is extremely effective. In addition to helping you lose extra pounds, it can significantly improve your well-being. After completing a full course of exercises, your figure will become slimmer, your skin will be more elastic, your internal organs will be healthier, and your overall health will be much better.

Bodyflex for beginners can be mastered with the help of a trainer. If you want to study at home, video lessons in Russian or Larisa Agapova, specialists in weight loss and figure correction, will come to the rescue.

Before you start training non-stop, it is important to master the main rules of training according to the presented system:

you need to train no more than 20 minutes a day;
It is better to do a 15-minute training in the morning on an empty stomach; if you really want to eat, you can drink a glass of juice or herbal tea;
classes must be systematic, you cannot ignore training, making excuses that you will catch up later;
force yourself to exercise, regardless of your mood and weather;
the program does not require a woman to follow a diet, but she must follow the principles of a healthy diet, eat healthy food in fractional portions;
For training you will need comfortable sportswear, a gymnastics mat and video materials.

Bodyflex is an exercise without additional equipment (dumbbells, fitball), but during training using this method you can burn 3,500 calories. For comparison, an hour of regular fitness allows you to get rid of 250 kcal.

Features of breathing technique

Bodyflex training is based on proper breathing. Therefore, the advice for beginners is this: before starting classes, it is important to master the basics of breathing techniques. The effectiveness and efficiency of your exercises depends on whether you master the practice of inhalation and exhalation. The algorithm for proper breathing is simple and accessible. The only thing you need is a little practice:

You need to empty your lungs. To do this, we fold our lips into a tube and, as it were, pronounce the sound “u”, exhaling until the very end. It is important to remember that all exhalations in bodyflex are carried out through the mouth.
Having exhaled correctly, you need to take a quick breath. This is done with the nose, mouth closed. Inhale as deeply as possible to fill your lungs with air.
We exhale sharply, but this time we need to do it not smoothly, but quickly, squeezing our lips into a straight line. As you exhale, you should hear the sound “groin.”
The next step is holding your breath. To do this, you need to pull in your stomach and lower your head down. We count to ourselves to 7, at 8 units we move on to the final stage.
Relax your muscles and calmly inhale through your nose.

The first classes may cause coughing or dizziness. Don’t be alarmed, the body is adapting to increased lung function and hyperventilation. Over time, this phenomenon will pass.

It is important to understand that bodyflex has a number of contraindications and limitations. It is better to avoid breathing exercises during pregnancy. If you are an experienced program follower, leave the stretching. It is prohibited to practice the bodyflex method if you have chronic diseases of the cardiovascular and respiratory systems, injuries, or have recently undergone surgery.

Often women are interested in when they can start training according to the system after childbirth and caesarean section. There is no single answer to this question. It is important to feel good, be prepared for stress and consult a doctor first.

Training

The program begins with a warm-up. This allows you to prepare the body, physically and mentally tune it in the right way. There are three positions in which you need to practice the breathing technology presented above, these are:

"Basketball player". We stand on slightly bent legs, rest our hands on the thigh just above the knee, and the body is tilted forward.

"Wide gray hair." We sit on the floor and spread our legs as wide as possible. The shoulder blades are brought together, the arms are behind the back, with the palms resting on the floor.

"Four point emphasis." We stand on all fours, back straight, legs and arms perpendicular to the body.

Having mastered the basic positions, you can proceed directly to training. There are many different exercises, but the most common are:

"Boat". This exercise is aimed at working the inner thigh. We start practicing from the “wide squat” position. It is necessary to do breathing exercises; before holding your breath for 8 seconds, you should lean forward, extend your arms, lower your shoulders and draw in the muscles of the abdominal wall. The exercise is performed 5 times.

"Cat". During the movement, it is possible to use the muscles of the abs, back and neck. To perform this, you need to take the “four-point emphasis” position. We do the initial stage of breathing exercises. Before holding your breath for 8 seconds, you should round your back as much as possible and lower your head down. Then return to the starting position and repeat 3-4 times.

"A lion". This exercise helps strengthen the muscles of the face and neck. We start training from the “basketball player” position. The exercise begins with 4 stages of correct breathing, then you need to curl your lips into a tube, and then open your mouth as wide as possible and stick out your tongue.

Also watch the video:

To ensure the effectiveness of the program, just try classes on the bodyflex technique for beginners. By systematically training, you will notice that you begin to feel much better, your body has acquired the desired shape, and a good mood has become your constant companion.

What problem is being solved?
Tone
Weight loss

For whom?

For newbies
For advanced
If you have decreased physical activity
If there are contraindications to active fitness

Basics of the workout:
Holding your breath with stretching exercises. Reduces stomach volume, improves intestinal motility.

Bodyflex has the following contraindications:

Nodules in the thyroid gland
Kidney stones, gall bladder
Postoperative period
Stomach ulcer
Heart failure
Diabetes mellitus (type I)

BODYFLEX

Bodyflex is a breathing exercise based on a combination of deep diaphragmatic breathing and a set of stretching exercises. Bodyflex, unlike other techniques, is based on holding your breath after exhaling. It is due to this that the concentration of carbon dioxide in the body increases, as a result of which the arteries dilate and the cells are ready to fully absorb oxygen. It is the “additional” oxygen that helps fight excess weight, improves well-being and helps cope with lack of energy. The method is also good because it does not require much time. You can devote 20 minutes a day to studying, and believe me, it will bear fruit!

Bodyflex should be done every day in the morning on an empty stomach. This technique is suitable for absolutely everyone, no matter how old you are or what your level of physical fitness is. The main advantage of Bodyflex is that it is not a physically exhausting workout; you do not need to jump, run, pump up your abs and legs. All you need is just to breathe correctly. “Bodyflex” exercises are not just effective, but also useful and natural weight loss. Bodyflex is a very easy-to-use technique, but it also has certain principles that must be followed to achieve a good result.

7 principles of Bodyflex:

Bodyflex must be done every day for 1-2 months. This depends on your starting size and weight.
Bodyflex must be done on an empty stomach. When you wake up in the morning after a night's sleep, your glycogen stores are almost depleted. You only need 8 minutes to completely deplete them. And by introducing excess oxygen into the body, the body begins to use fat reserves as energy.
Your workout should not exceed 25 minutes.
You can eat after training only an hour later.
It is strictly forbidden to combine Bodyflex with other types of physical activity.
Do not strive to frequently change the set of exercises. It is necessary to let the body get used to a certain load and then gradually increase it.
Refrain from taking medications and additional cosmetic procedures.