Bodyflex, bodyflex, weight loss, video, reviews and results. What is Bodyflex, the benefits of gymnastics for weight loss. Video exercises, reviews and results Bodyflex classes in the gym

The Bodyflex system is recognized as one of the most effective - it allows you to lose maximum weight in a short time. In addition, your figure is tightened, muscles are strengthened, and a beautiful waist is formed. In addition to the weight loss effect, the system has a healing effect on the body, normalizing the functioning of internal organs. Despite the positive effect, Bodyflex has its contraindications and disadvantages.

What is Bodyflex

This system was founded by the American Greer Childers on the principles of yoga. Bodyflex consists of a set of static exercises, during which you need to breathe in a certain way. In gymnastics, diaphragm breathing is used, which most fully enriches cells with oxygen. These actions launch the process of active fat burning in problem areas.

A huge role in this system is given to breathing exercises. Without proper breathing, the program will not give such a high result. Therefore, before starting the exercises, the creator of the program strongly recommends mastering the technique of diaphragm breathing using her method.

In diaphragmatic breathing, the abdominal muscles are actively used, and not the chest, as is usually the case. By breathing with the stomach, a person fills the lungs with the maximum amount of oxygen, which intensively enters the blood vessels. As a result, blood circulation significantly increases, lymph flow increases, and metabolic processes accelerate. This leads to rapid weight loss in the body.

The creator of this program developed her own system based on yoga, which is the oldest health-improving gymnastics. Greer greatly simplified it by reducing the time spent doing exercises and abandoning meditation. In addition to getting rid of extra pounds, gymnastics gives an excellent healing effect, improving the functioning of internal organs.

The digestive system and pelvic organs are put in order, and the menstrual cycle is stabilized. The muscles are strengthened, the skin becomes elastic and taut, which is of great importance when there is a significant reduction in body volume. Along with excess fat, cellulite also disappears. You not only lose weight, but also gain a beautiful, firm body.

How breathing exercises work

In such gymnastics for weight loss, the respiratory process plays a key role. Until you have learned to breathe correctly, you should not even start classes, the expected result will not be achieved. Why does the combination of diaphragmatic breathing with physical activity give such a strong effect?

The Bodyflex program recommends breathing as follows: a strong sharp breath in the stomach with maximum filling of the lungs with air, then a deep exhalation and stopping breathing for a few seconds (8-10). During this delay, exercises are performed that involve various muscles of the body.

During deep and sharp inhalation, hyperventilation of the lungs occurs. The body receives the maximum amount of oxygen, which is absorbed into the blood and intensively supplied to tissue cells. After you have completely exhaled all the spent air from your lungs (in Bodyflex this must be done with special care, pushing it out, strongly drawing in your stomach), you hold your breath.

When breathing stops for a few seconds, oxygen starvation begins. A stressful situation is created for the body. Tissue cells begin to intensively use fat reserves, burning excess fat. In this case, the process of breaking down fat cells begins with problem areas of the body. Thus, the body begins to lose excess weight at an accelerated pace.

Contraindications

Breathing exercises heal the entire body as a whole, improve well-being, and normalize the functioning of the main systems. If the exercises are performed correctly, this program can only be beneficial. Harm can be caused to the body by ignoring training recommendations.

Due to the fact that diaphragmatic breathing triggers quite intense processes that affect the functioning of many organs, Bodyflex has contraindications. This must be taken into account before you start doing this gymnastics:

• During pregnancy, it is prohibited to engage in such types of gymnastics at any time. Holding your breath, causing stress, can be detrimental to the fetus. In addition, losing weight in this state is not recommended; the body already expends a lot of effort during pregnancy. But after childbirth, gymnastics will not do any harm; you can quickly get your body into good physical shape.
• For diseases of the heart and vascular system, Bodyflex is contraindicated. Breathing exercises provoke an acceleration of blood exchange processes in the body, which will have negative consequences for diseases of these organs.
• If you have unstable blood pressure, increased or decreased, as well as problems with intracranial pressure, it is better not to do this type of gymnastics. Oxygen starvation caused by breathing techniques will aggravate the situation.
• If you have existing eye diseases (glaucoma, severe myopia), you should also not do Bodyflex.
• It is forbidden to perform these exercises in case of diseases of the pulmonary tract (asthma, etc.), since the lungs receive an increased dose of oxygen. This may worsen the course of the disease.
• If you have any chronic diseases, you should consult your doctor about using breathing exercises. In many cases, it can cause exacerbation of diseases.
• Bodyflex classes are also prohibited if you have problems with the thyroid gland or gallstone disease.
• Do not perform exercises if you have bleeding or swelling.
• In case of illnesses accompanied by an increase in body temperature, classes are prohibited.
• It is also not recommended to train during the rehabilitation period after injuries. If you have had any operations, you first need to wait until you are completely recovered and only then start exercising.

If you do not have the health problems described above, then you can fearlessly engage in this type of gymnastics. Do not forget that there are some rules that must be followed so that training does not cause harm to the body.

• You can do breathing exercises only on an empty stomach. It is recommended to do this in the morning before breakfast. If you cannot exercise at this time, exercise at any time, keeping in mind that at least three hours should pass between meals and exercise. Exercising with a full stomach will cause disturbances in the digestive process.
• It is better not to drink water during or before training. Exercise causes active activity of the abdominal muscles, so it is necessary to keep the stomach empty.
• To restore the water balance in the body, you need to drink enough liquid every day. It is recommended to drink purified or mineral water, this helps eliminate waste and toxins. The volume of liquid you drink (water and other drinks) should be 1.5-2 liters per day.
• Do not start exercising until you have mastered the breathing technique offered in Bodyflex. This is very important for performing the exercises correctly.
• If you decide to lose weight with the help of this gymnastics, you do not need to combine it with other techniques (for example, with sports). Bodyflex is very effective in itself and gives good stress to the entire body. Breathing exercises also presuppose a normal healthy diet. There is no need to resort to diets, you need to eat several times a day. At the same time, food should be natural and healthy.

Cons of gymnastics

The creator of this weight loss program points out that Bodyflex may not help everyone. If you follow all the recommendations, it will not cause harm, but the benefits of exercise will not be in all cases. Before you start, consider the following factors:

• You need to do this gymnastics regularly. If you are determined to lose weight, this is only possible with daily exercise. Since they only take 20 minutes a day, it won't be difficult to do. If you stop training when you reach optimal results, the excess weight will return.
• Bodyflex cannot be combined with other physical activities. If you are involved in any kind of sport, there will be no effect from this gymnastics.
• Also, this system will not give good results if you are taking any medications. Taking medications reduces the impact of gymnastics.
• Bodyflex is only effective if you are overweight. The number of kilograms must exceed at least five kilograms above the norm. If you have a normal weight and want to lose weight, then using this program you will not be able to do it.

Bodyflex is a highly effective weight loss system, which has been proven by the creator of the program and her followers through personal experience. If you decide to lose extra pounds using this method, carefully follow all recommendations and study all contraindications so as not to harm the body.

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Bodyflex is an exercise program developed by American housewife Greer Childers and based on proper breathing and a set of isotonic and isometric poses. Aerobic breathing enriches the body with excess oxygen, while isotonic and isometric poses tense and stretch the muscles.

How does bodyflex work?

When practicing bodyflex, a large amount of oxygen with the blood enters the place of tension and actively breaks down fats, removes formed toxins and tones muscle tissue, because fats are an excellent fuel, and oxygen is an excellent burner.
The additional oxygen that is introduced into the body using bodyflex helps oxidize or burn excess fat. When lipids (fat cells) are burned, oxygen continues to interact with other components of the body, making muscles, nerve fibers, internal organs and skin healthier and stronger. Thus, muscle tone increases, you become stronger, more resilient and more energetic.

Indications for bodyflex

• overweight;
• premature aging;
• decreased muscle tone;
• diseases of the gastrointestinal tract;
• chronic fatigue syndrome;
• depression;
• depressed psycho-emotional state;
• skin diseases;
• smoking.

Contraindications to bodyflex

• pregnancy;
• brain injuries;
• acute febrile condition;
• viral colds;
• bleeding;
• high arterial, intracranial or intraocular pressure,
• periods of exacerbation of chronic diseases.

Set of exercises "Bodyflex"

Before starting bodyflex exercises, you need to master the technique of proper breathing. To do this, stand up straight, place your feet shoulder-width apart and slightly bend your knees. In this position, perform breathing exercises.

1. "Lion"

Initial pose: This is a normal standing pose, legs 30-35 centimeters wide, hands resting with palms on legs two and a half centimeters above the knees. Like you're about to sit down. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic Pose: This pose is designed to work on the face, cheeks, under-eye area, wrinkles around the mouth and nose. It is taken from the yoga "lion pose", but is done slightly differently. In a yoga pose, you simply open your mouth wide, relaxing your lips - you get the “wide mouth of an old lion.” First, we will gather our lips into a small circle. Now open your eyes very wide and lift them (this is how you tighten the muscles under the eyes). At the same time, lower the circle of your lips down (tightening your cheeks and nasal area) and stick your tongue out to the limit (this works on the area under the chin and neck), without relaxing your lips. Hold this pose for eight counts. The pose is performed five times.
- do not open your mouth too wide.
- when you stick your tongue out as far as possible from the low, small circle of your lips, you should feel the muscles stretch from the area under your eyes to your chin. - when performing this exercise, you can either remain in the initial breathing position all the time, or straighten up after retracting your stomach. While standing, perform the main pose for eight counts, and as you exhale, return to the starting pose.

2. "Ugly Grimace"

Starting Pose: You may want to do the exercise without the breathing part first. Stand up straight, put your bottom teeth behind your front teeth (a dentist would call this an overbite) and stick out your lips as if you're trying to poke someone. While protruding your lips, stretch your neck until you feel tension in it. Now raise your head and imagine that you are about to kiss the ceiling. You should feel a stretch from the tip of your chin to your sternum. Don't be surprised if your neck hurts the next morning. It’s just that these muscles have never worked before. Once you have mastered the exercise (and realize how well it lives up to its name), combine it with the rest of the exercise.
The initial pose is the basic breathing position, legs apart, hands above the knees, buttocks in a position as if you are about to sit down. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Neck and chin in the position described above. Stand straight, arms thrown back (as if you were on a springboard - this is to maintain balance), and chin rises to the ceiling. The soles must touch the floor completely. Do the exercise five times, holding your breath for 8 counts each time.
- do not close your mouth - cover your upper teeth with your lower teeth and stick out your lips like a monkey. - do not rise on tiptoes when you reach for the ceiling. Not only can you lose your balance, but you can also overextend your muscles.
- between repetitions, be sure to return to the main breathing pose. Catch your breath and continue.

3. "Side stretch"

Strengthens the muscles of the lateral surface of the body.
Starting pose: Take the basic breathing position - feet shoulder-width apart, knees bent, palms two and a half centimeters above the knees, buttocks in a position as if you are about to sit down, head looking forward. Do a breathing exercise, pull in your stomach and take the main pose.
Basic pose: Lower your left arm so that your elbow rests on your bent left knee. Extend your right leg to the side, pointing your toes, without lifting your foot off the floor. Your weight should be on your bent left knee. Now lift your right arm and extend it above your head, above your ear, and pull it further and further until you feel the muscles stretch at the side, from your waist to your armpit. The arm should remain straight and close to the head.
Hold the pose for 8 counts, take a breath. Do the exercise three times on the left side, and then three times on the right.

Do not bend your elbow when you lift it to properly stretch. Just stretch and stretch your muscles.
- the toes of the outstretched leg must be pulled back for the stretch to be really good.
- maintain the correct posture. Don't lean forward.
- if the posture is correct, you will look a little like a discus thrower

4. "Pulling the leg back"

Strengthening the gluteal muscles.
Starting pose: Lower yourself to the floor, resting on your hands and knees. Now lower yourself onto your elbows. Extend your leg straight behind you without bending your knee, keeping your toes pointing down and resting on the floor. The weight should be on your elbows and hands, which lie directly in front of you, palms down. Your head is raised and you are looking straight ahead. Complete the entire five-step breathing exercise: exhale, inhale, powerfully exhale, hold your breath, lower your head, pull your stomach in. Having pulled in your stomach, hold it and take the main pose.
Basic pose: Raise your straight leg back as high as you can, with your toes still facing you. Tighten and connect your gluteal muscles. Hold the position and breath, squeeze and unclench your buttocks, perform the exercise for 8 counts. Free your breath and lower your leg. Do the exercise three times with one leg and three times with the other.

Do not pull your toes down during this exercise. This will change the path of the blood (which carries fat-burning oxygen) and direct it to the calf area. And now we need to work not on the calves, but on the gluteus maximus muscles. Your toes should always be pointed towards you.
- keep your leg completely straight. Don't let your knee bend. This helps create tension specifically in the gluteal muscles.
- never do this exercise unless you are resting your elbows on the floor. If you do it on your hands and knees, you may injure your back.
- As with all the following exercises, do not waste valuable time getting into the desired position after retracting your stomach. The countdown begins only when you take the main pose. Take the main pose after retracting your stomach quickly.

5. "Seiko"

Formation of the muscles of the outer thigh.
Starting pose: Get on your hands and knees and extend your right leg straight out to the side, at right angles to your body. The right foot should be on the floor. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Raise your extended leg until your leg is parallel to the floor. Pull it forward towards your head. The leg should remain straight. In this exercise, the toe can be pulled back or bent - it doesn't matter. Just hold for 8 counts. Take a breath and lower your leg into a starting position on the floor. The exercise should be performed three times on each side.

Do not bend your raised leg at the knee. This relieves tension from the inner thigh.
- try to raise your leg as high as possible. For the first time, most people manage to lift it only 9 centimeters above the floor.
- Raise your legs, keep your arms straight. You can lean slightly to the opposite side to maintain your balance, but try to stay as straight as possible.

6. "Diamond"

Strengthening arm muscles.
Starting pose: Stand straight, feet shoulder-width apart, close your arms in a circle in front of you. Keep your elbows high and clasp your extended fingers. Round your back slightly to keep your elbows up, but your hands should only touch each other with your fingers, not your palms. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Now press your fingers against each other as much as possible. You will feel muscle tension running from both wrists throughout your arm and chest. Hold the tension for 8 counts. Now catch your breath. Repeat the exercise three times.

Only your fingertips should touch each other.
- do not lower your elbows. Otherwise, the pressure will not be on the upper arms, but only on the chest.

7. "Lifeboat"

Exercise for the muscles of the inner thigh.
Starting pose: Sit on the floor with your legs spread as wide as possible in an inverted "V" shape. Without lifting your heels off the ground, pull your toes toward you and point them out to the sides to further stretch your inner thighs. Place your palms on the floor behind you. Keep your arms straight and do the five-step breathing exercise. Bend your head and draw in your stomach, hold your breath and take the main pose.
Basic pose: Move your arms forward from behind your back, bend at the waist and place your hands on the floor in front of you. Without taking your fingers off the carpet, “walk” forward, gradually bending lower. You will feel a stretch in your inner thighs. Hold for 8 counts. Exhale, place your hands behind you and start again. Repeat the exercise three times.

Stretching should be gentle. When leaning forward, do not make sudden movements - this may cause injury. Just stretch. Stretch forward and stay in this position, then stretch a little more and wait again, lengthening and stretching the muscles. Do the stretching in a relaxed manner, without straining.
- this exercise can be done using a table leg. Place your feet on either side of the table leg as wide as possible. In the initial pose, hold the table leg (which should be approximately thirty centimeters from the chest) with both hands, and after performing the breathing part and holding the breath, pull your chest forward with the help of the table leg and hold for 8 counts.
- if you do not feel the inner thighs stretch, this means that your legs are not wide enough. If you haven't stretched for a long time, it will be quite difficult for you to do this. Don't lose your perseverance!
- try not to bend your knees. This reduces stretching.

8. "Pretzel"

Strengthening the muscles of the outer thigh, shaping the waist.
Starting pose: Sit on the floor with your legs crossed at the knees. The left knee should be above the right. Keep your leg below the knee as straight and horizontal as possible. Place your left hand behind your back and grab your left knee with your right hand. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Weight is on the left hand. With your right hand, pull your left knee up and towards you as close as possible, and bend your torso to the left at the waist until you can look behind you. You should feel the muscles of the outer thigh and waist stretch. Hold this position for eight to ten counts. Exhale and start again. Do this exercise three times with your left leg on top and three times with your right leg so that your right hand is behind you, your right knee is pulled up by your left hand, and you rotate to the right.

As you pull your knee up and forward, do it as close to your chest as possible.
- bending at the waist, try to look as far behind you as possible. You will feel how this affects the stretch.

9. "Hamstring Stretch"

Strengthening the muscles of the back of the thigh.
Starting pose: Lie on your back. Raise your legs perpendicular to the floor. Pull your socks towards you so that your feet are flat (if you have back problems, you can put a pillow under your buttocks). Reach down to your feet and grab the top of each calf with your hands. Don't drop your elbows. (If you cannot reach your calves, it is enough to hold your hands behind your knees.) Without lifting your head and back from the floor, do a breathing exercise: exhale, inhale, exhale strongly, hold your breath, draw in your stomach (remember that when you lie in front retracting the abdomen does not lower the head). Having pulled in your stomach, immediately take the main pose.
Basic Pose: Keeping your legs straight, use your hands to gently move your legs closer and closer to your head without lifting your butt off the floor to stretch your hamstrings. You will feel a stretch there that you have probably never felt before, because you have never worked on this area. Hold this position for 8 counts. Exhale and return your legs to the starting position, toes toward you, hands around your calves. The exercise is performed three times.

Try not to bend your knees, although at first you will have no choice, because you are not as flexible as you thought. Let your goal be a straight, thin line from your feet to your butt. Every day you will do better and better.
- do not lift your buttocks off the floor, because this will negate the benefits of the exercise. You need to stretch your hamstrings, and if you lift your butt, that's not where the stretch will occur.
- Always keep your head on the floor. Don't let it rise while you're counting.
- keep your feet straight.

10. "Abdominal Press"

Strengthening the abdominal muscles
Starting pose: Lie on your back, straighten your legs. Now raise your legs so that your knees are bent and your feet are on the floor, at a distance of 30-35 centimeters from each other. Stretch your arms up. Keep your head off the floor. Do a breathing exercise, pull in your stomach and take the main pose.
Basic Pose: Keeping your arms straight, extend them upward while lifting your shoulders off the floor. The head should be tilted back. Look at an imaginary point on the ceiling behind you. Try to get off the floor as much as possible. Let your shoulders and chest rise as high as possible. Now lower yourself to the floor - first your lower back, then your shoulders, and then your head. As soon as your head touches the floor, immediately rise again. The head should remain tilted back. Raise your hands up. Pull yourself up and hold in this position for 8-10 counts. Do the exercise three times.

In the basic pose, keep your head tilted back with your chin lifted to avoid injuring your neck. Find a spot on the ceiling behind you to look at as you pull yourself up. This way the head will take the correct position. By keeping your chin on your chest, you will be deceiving yourself - instead of your abdominals, your head and shoulders will do all the work.
- never swing or push off. You need muscles to work, not physical laws. Imagine yourself pulling yourself up by your arms and lowering yourself down again. Don't rest once you're on the floor. Let your abdominal muscles work constantly. Just lightly touch the floor with the back of your head and rise again.

11. "Scissors"

Strengthening the lower abdominal muscles
Starting pose: Lie on the floor, stretch and close your legs. Place your hands, palms down, under your buttocks to support your back. Keep your head on the floor, do not raise your lower back. This will help avoid back problems. Do a breathing exercise, pull in your stomach and hold your breath. Now move into the main pose.
Basic pose: Raise your legs together 8-9 centimeters above the floor. Make as wide a scissor-style swing as possible so that one leg ends up above or below the other. Socks should be elongated. Do this for eight to ten counts. Exhale. Repeat three times.
Dos and don'ts:
- Always keep your palms under your buttocks and press your lower back to the floor to avoid injuring your back. Don't let your back arch.
- during scissoring, the feet should be no higher than 7-9 centimeters above the floor. This puts the most tension on the abdominals.
- Always point your toes out to add stress to your abdominals and thighs.
- don't raise your head.
- swings should be made as wide and fast as possible.

12. "Cat"

Starting pose: Get down on your hands and knees. Palms should be on the floor, arms and back straight. Keep your head up and look straight ahead. Do a breathing exercise, hold your breath, pull in your stomach and take the main pose.
Basic pose: Tilt your head. At the same time, arch your back, raising it as high as possible to look like an angry cat. Hold this position for eight to ten counts. Exhale and relax your back. Repeat the exercise three times.

When done correctly, this exercise looks like one smooth rolling motion of the body from the stomach to the back.

To keep ourselves in great shape and always be at our best, we are ready to go on painful diets, do grueling physical exercises, take various drugs for weight loss, risking our health. All this either gets boring over time, or the effect does not last long. There is a more affordable way to avoid these problems and build an ideal figure, and its name is Bodyflex.

What is Bodyflex fitness practice?

First of all, you need to find out what Bodyflex is. This is a modern technique aimed at maintaining the body and the organism as a whole in excellent condition.

All problems arise due to improper breathing. As a rule, shallow, chest breathing, which almost every person uses, provokes a lack of oxygen, slows down metabolism, provokes fatigue and strains the abdominal and back muscles.

Bodyflex is the best way to enrich the body with oxygen. Besides, its effect is observed 5 times faster than from running.

• If you jog for an hour, you burn 700 kcal.
• If you prefer regular aerobics, then it takes 250 kcal.
• When you start doing Bodyflex exercises, you burn 3500 calories at a time.

In addition, aerobic breathing triggers lymph flow and provokes a massage of internal organs. In general, the program improves metabolism, and as a result, you are guaranteed excellent health.

About the program

The author of the Bodyflex technique is American Greer Childers. In her opinion, if you practice the Bodyflex program daily for 15 minutes, your waist size will decrease by 10-35 cm. If you use this technique, then long diets and grueling physical exercises are completely unnecessary.

You only need to spend 15 minutes a day and you will always be in shape. In 90 days you can change clothing size 52 to 42! And this is all real.

How are classes conducted?

In total, the Bodyflex method includes twelve exercises. Many people are interested in the question: is it possible to exercise at home without a trainer? The program author’s answer is that it is possible, the main thing is to follow the instructions. The exercises of this weight loss program are intended for people who may not be physically fit; in fact, the main audience of the author of the system is housewives. You can practice Bodyflex both at home and in the workplace, in sports institutions.

The lesson begins with mastering the Bodyflex technique:

• We exhale forcefully through the mouth, freeing the lungs from air;
• We inhale quickly and strongly through the nose, inflating the stomach. This helps spread the lower ribs and increases the flow of oxygen into the lungs;
• Exhale sharply through the mouth, free the lungs and pull the stomach inward;
• After exhaling, hold your breath, suck in your stomach for 10 seconds and release the air;
• Relax and take a breath;

The main aspect of effective Bodyflex exercises is gradualism. Remember to listen to your body, and under no circumstances should you rush.

• Leo - face, area around the mouth and under the eyes, neck
• Terrible grimace - neck, chin area
• Side stretch - waist and sides
• Pulling the leg back - buttocks, back of the thigh
• Seiko – treatment area, buttocks
• Diamond – inner side of hands
• Lifeboat - inner thighs
• Pretzel – waist, lower back, outer thigh
• Hamstring stretch – under the knees, back of the thighs
• Abdominals - abdominal muscles
• Scissors – abdominal muscles, emphasis on the lower part
• Cat – core muscles, spine

What is the Bodyflex fitness practice aimed at?

The main goal of the Bodyflex fitness practice is not weight loss as such, but to tighten muscles throughout the entire figure and ensure excellent well-being. Breathing exercises can be done by people of any age. This practice is used for the following diseases:

• For arthritis
• Any injuries
• Asthma
• Chronic bronchitis
• Organ prolapse
• Constipation

There are many external factors, such as medications, that can also affect the outcome of the program. If you use medications to treat, for example, the thyroid gland or take birth control pills, they will slow down a little, but will not completely remove the effect of exercising in the Bodyflex program. The thing is that they contain ingredients that can suspend metabolism. And the Bodyflex program is aimed at speeding it up, so they contradict and interfere with each other a little. But if you practice regularly, you will certainly be pleased with excellent results in the near future.

Now we understand that any isotonic and isometric pose actively promotes tension and stretching of muscles, and a huge amount of oxygen, with the help of breathing, reaches tense areas and quickly breaks down fat.

What are the advantages of Bodyflex fitness programs?

• Acceleration of metabolism
• Decreased appetite by 2 times
• Reducing facial swelling
• Improved skin color
• Double chin lift
• Normalization of intestinal function
• Lymph cleansing
• Influx of energy throughout the day after exercise
• Getting rid of shortness of breath

You will be able to notice other positive effects during the actual training process.

What results can you achieve after a month of training?

In a month, you and those around you will notice that your weight and volume have dropped noticeably, and you look much younger and slimmer.

There is no need to weigh yourself every day; it is better to measure your volume with a measuring tape.

An equally important question is, is any level of physical fitness required for the Bodyflex fitness practice?

There is no physical fitness level required for this practice. If you are overweight and have poor physical fitness, you can lose weight very quickly by doing 15-minute exercises at home every day. If you exercise periodically, the results will simply be noticeable after some time.

Breathing exercises are useful for young mothers, but are contraindicated for pregnant women.

This program is ideal for women who plan to regain their figure after childbirth, as well as busy ladies and simply those who want to make themselves ideal. This practice is aimed at burning fat in problem areas and tightening sagging skin. You can’t be fanatical about exercise. After all, during exercise you will have to hold your breath, and high intensity exercise can have a detrimental effect on your health. Therefore, the recommended number of workouts per week can be up to 5-7 days a week, that is, daily, and the Bodyflex fitness practice training time is 1-2 times a day, for 15-20 minutes, but no more.

For exercise, 15 minutes a day is quite a bit, you can get used to it quickly. In addition, the exercises are very simple and unobtrusive, and most importantly, proper breathing is the key to positive results. But it is important to remember that if you do not practice daily, your effectiveness will decrease and then you will have to start all over again.

There are also medical contraindications for the Bodyflex fitness practice:

• Hypertension
• Arrhythmia
• Myopia
• Hernia
• Pregnancy at any stage
• Heart failure
• Exacerbation of chronic diseases
• Postoperative periods

Facts for skeptics

By studying various relevant literature, you can find out that fat directly destroys oxygen. And for the process to start, you don’t need to run, jump, or play outdoor games. You can increase the flow of oxygen into the body in a simple way, without exposing your body to painful physical exertion.

“Bodyflex” takes only 15 minutes of your time and gives back a unique effect that is noticeable after 7 days. Very often, people who have already become acquainted with this program are faced with mistrust, condemnation and resistance from newcomers. But you just have to look at the results that Bodyflex classes give, at that very moment the questions disappear, and there is a desire to learn about this technique and try it on yourself.

In addition, fitness tours with Bodyflex practice are relevant today. As a rule, such programs go side by side with fitness tours and tours, usually lasting 14 days and aimed at improving health and losing weight. Therefore, if your choice fell on the Bodyflex tour, do not doubt that it will meet all your expectations and you will return home rested, fit, full of strength and inspiration.

Bodyflex– a system for weight loss and normalization of body function. It is an excellent alternative to running and diets. Bodyflex was developed by a simple housewife, but quickly proved its effectiveness and became known throughout the world.

This system is ideal for overweight people, as the training is simple and non-exhaustive, and the results are noticeable within a few weeks. It is also very popular among people with a lack of personal time, because the lesson takes only 15 minutes a day.

As with any weight loss methods and training systems, bodyflex has certain rules and requirements. If some are not followed, there will simply be no result from training, and if you do not listen to others in time, you can even harm your own health.

System. Bodyflex exercises should be done daily. Workouts should not be skipped, otherwise you will not get the expected effect. If you miss more than 3 classes, you will have to practice breathing again almost from scratch.

Self-discipline. Be strict with yourself: regardless of your mood, desire to lie on the couch, or complaints about lack of time, allocate 15 minutes a day to exercise. Training should only take place on an empty stomach. It is best to do this before breakfast, when a new portion of food has not yet entered the stomach.

Compliance and strict adherence to instructions. The time allotted for classes should not be less than or exceed 15-20 minutes. Do not invent new exercises, perform only those developed by Greer Childers.

Nutrition. The bodyflex system does not imply any restrictions on food, that is, in addition to exercises there are no special diets. But don’t forget about proper nutrition and, having started classes using this method, become a fast food lover. You need to eat small portions, but often and, of course, try to avoid junk food.

Correct breathing. Before moving on to full-fledged exercises, it is important to learn how to inhale and exhale correctly. Breathing should not be shallow, but abdominal, then the lungs will function at 85 - 100%, and not at 25% as usual.

Where to begin

Having read rave reviews on the Internet, many believe that the bodyflex system is suitable for everyone without exception, but in fact there are limitations. And it is important to know everything about them before starting training.

Restrictions for practicing bodyflex

Pregnancy. The main thing in this training system is proper breathing, which cannot be achieved without creating high tension in the abdominal walls. And this, in turn, can cause significant harm to the unborn baby and even stimulate a miscarriage. If you still remain a fan of bodyflex, then avoid breathing exercises and leave only stretching.

Chronic illnesses, injuries or recent surgeries. Taking deep breaths and holding your breath provoke a state of stress in the body. At the same time, the heart rate increases, blood pressure rises, all this in combination with training (tension) of different muscle groups can negatively affect human health.

Decide what you expect from your training

Weight loss. Bodyflex is especially suitable for people with excess fat. Exercise will help not only lose weight, but also tighten sagging skin. In this case, after just a couple of weeks of “correct” training (first you need to learn how to perform breathing exercises correctly), results will be visible both in weight loss and in the general tone of the body. Those who have a small percentage of excess weight (no loose loose fat) should not expect great results in losing weight.

Noticeable improvements in health. According to research, regular bodyflex exercises help strengthen the immune system, reduce the risk of heart disease and the development of cancer cells, normalize the functioning of the digestive system, and even help you forget about such a bad habit as smoking. In order to increase the overall tone of the body, practicing this system is useful for both women and men.

How to organize classes for a beginner

What you will need for classes

Those who have already tried bodyflex claim that it is similar to yoga. What will be required to start training and will the set be identical?

1. Essential item - rug. Just like for yoga, for bodyflex training you need to purchase a gymnastic mat. It will be convenient to train with it, take various gymnastic poses, without being distracted by your feet sliding on the floor.

2. Pay attention to your workout suit. It has been scientifically proven that women are more responsible in their activities and find them more interesting if they perform the exercises in beautiful clothes, selected specifically for such training. Of course, a positive attitude plays an important role; it can significantly speed up and enhance the result, but try to choose not only a beautiful, but also a comfortable suit.

Primary requirements:

• do not hinder movement;
• do not use a tight elastic band around the waist and abdomen;
• be soft and elastic.

Sports leggings or shorts and short tops are perfect.. For those who prefer a freer style - cotton T-shirts and trousers with elastin. Don't forget to wear thick socks; you won't need shoes to perform the exercises.

3. Take care of materials for classes. Find exercises on the Internet, buy books or video tutorials on bodyflex. Books and websites should contain not only a detailed description of the exercises, but also illustrations for clarity. If the choice fell on a video course, then make sure that the place for training is close to video equipment (monitor or TV).

4. Do not forget about strict control of the time allotted for one lesson. Since the lesson should not last more than 15 - 20 minutes, there should be a clock in your visible space. You can even set a timer that will signal when the workout is completed. You will also need a stopwatch (can be replaced with a clock with a second hand) to control the time while holding your breath.

So, to organize classes, beginners will need the following: a mat, a tracksuit, a watch with a second hand or a timer, visual materials on bodyflex and a free space for training.

Mastering breathing

Breathing in bodyflex is the most important aspect. . The entire result of your training depends on whether you learn to breathe correctly. To understand the basics of this “special” breathing, you need to take the “basketball player” pose and follow the instructions.

You need to empty your lungs of air. This is done through the mouth. Remember, you should always exhale in bodyflex only through your mouth! We purse our lips as if we were saying “y”, then exhale slowly, trying to completely empty our lungs for the next inhalation.

A quick breath. In bodyflex you should inhale only through your nose, your mouth should be closed! Try to take as deep a breath as possible so that your lungs fill completely.

Sharp exhalation. We remember that air is released through the mouth, but at this stage the lips are not pulled out with a tube, but are first folded together into a tight line (it’s easier for women to understand if you imagine that you have just put on lipstick and are trying to evenly distribute the tone on your lips). So, quickly exhale the air, and you should hear “groin.”

Holding your breath. When performing this part of the breathing exercises, the head should be lowered down and the stomach should be pulled in. We count slowly, and on the eighth count we move on to the final part.

Relaxed breath. We take the initial position, relax the muscles and take a calm breath through the nose.

At the beginning of breathing practice, you may feel a little dizzy or cough. Don't be scared, your lungs are just not used to such hyperventilation. Over time this will pass.

Mastering the exercises

First, let's look at the three main points from which the exercises will begin.:

"Basketball player":

• half squat,
• legs spread,
• the body is tilted forward,
• palms a couple of centimeters above the knee.

"Wide gray":

• look up
• shoulder blades retracted
• hands are behind your back,
• palms on the floor.

"Four point emphasis":

• knees, pelvis, body, arms should all be at an angle of 90°.

Exercises

Now you can go directly to the exercises. Let's look at some of them so that beginners can understand the bodyflex system in more detail.

a lion

The muscles of the face and neck are toned. Regular practice helps reduce wrinkles.

Starting position “basketball player”. In this position, the stomach is pulled in and breathing exercises are performed (stages 1–4). Then the wide eyes should look up, and the lips should be folded as if they were planning to pronounce “y” and directed downwards, then the tongue should stick out as much as possible.

In this position, breathing is held for 8 seconds. The exercise is repeated five times.

Boat

Working on the inner thigh.

Starting position “wide squat”. The first 4 stages of breathing exercises are performed.

Hold your breath for 8 seconds after bending your torso forward, while your arms should be extended in front of you, your shoulders should be lowered, and your stomach should be pulled in. Repeat 5 times.

Cat

Strengthening the muscles of the back, abs, neck.

Starting position “four-point emphasis”. The first stages of breathing are performed.

Delay for 8 seconds after the back is arched upward as much as possible and the head is lowered down.

All exercises of the bodyflex system are accessible and easy to perform, but at the same time they bring amazing results. Complexes have been developed for the muscles of the face and neck, back and abs, legs and buttocks. Thus, by devoting just 15 minutes of your time to regular training, you can tighten your muscles, get rid of extra pounds and improve the overall condition of your body.

For those who hear this name for the first time, I’ll explain: this is a unique technique that will help you lose weight in the shortest possible time. It is based on aerobic breathing combined with stretching exercises for certain muscle groups. The secret is proper breathing (I always talk about it in class). In bodyflex we use a diaphragmatic type of breathing (belly breathing), and together with a force load on problem areas of the body, such breathing gives amazing results.

Bodyflex classes with Marina Korpan

Before practicing bodyflex, learn three simple rules.

As in any sport, consistency is very important in bodyflex. Exercise every day. Find 20 minutes and always remember: regularity is the key to success.

If you are overweight, first try to reduce the volume of your entire body and only then work on individual problem areas. Use a set of exercises for all muscles. And you will definitely correct those places that particularly concern you, but a little later. Be patient and everything will work out.

If you decide to do bodyflexing, do not go on a diet immediately. Sooner or later, after any diet, the weight returns. Eat little and often. And if you exercise correctly, over time you will want to eat much less.

Bodyflex exercises are divided into three types: isometric (cause tension in only one muscle group), isotonic (involve several muscle groups) and stretching (exercises for muscle elasticity). In order for your body to develop harmoniously, you need to use all three types of exercises. This whole complex is in my method.

Bodyflex contraindications

I must definitely remind you that bodyflex also has contraindications. These are pregnancy, elevated body temperature, glaucoma, increased intracranial pressure and bleeding.

Bodyflex for weight loss

On the site I am often asked: why can’t I lose weight? Indeed, there are cases when losing weight is either very difficult or impossible at all. The fact is that bodyflex is not intended for trained people. It is suitable for overweight people. For those who already have all their muscles in good shape, bodyflex can only serve to maintain their figure. In addition, it is incompatible with a number of medications: antidepressants, hormonal treatments and, in some cases, birth control pills. Also, the method fails due to the characteristics of metabolism. And, as I already said, the effectiveness of bodyflex decreases if you do not exercise regularly.

This is a wonderful technique that not only corrects the figure. Exercise with pleasure and you will feel how headaches, insomnia go away, immunity increases and your mood improves. And don't be afraid if you suddenly start yawning or your stomach growls. This is fine. Practice, and you will certainly succeed. I believe in you!