What is bodyflex, many women superficially know, but only a few are correctly engaged in this system. Spending just 15-20 minutes on regular workouts using the bodyflex technique, a woman takes on the desired forms and gets rid of health problems.
- Bodyflex – what is it
- Bodyflex – cons and pros
- Who is suitable for
- Bodyflex for weight loss – features
- How many pounds can be lost by doing Bodyflex
- Bodyflex classes: rules
- Bodyflex breathing exercises for weight loss
- What should be the correct breathing when practicing bodyflex
- Bodyflex and Oxisize: what are the differences
- Bodyflex Pose
- A set of exercises bodyflex. Slimming exercises in pictures
- Main pose
- Side stretch
- Abdominal Press
- Hamstring Stretch
- Face and neck exercises
- a lion
- Ugly grimace
- Bodyflex exercises for weight loss of the abdomen and hips
- How to enhance the effect of bodyflex exercises
- Possible complications and negative consequences
- Bodyflex with Marina Korpan 15-minute complex: video
- Bodyflex with Tatyana Korneeva: video tutorials
- Bodyflex with Greer Childers: video in American
- Bodyflex results: before and after photos
- Bodyflex. What is it: video
Bodyflex – what is it
The founder of the system explains that Bodyflex is such a specially designed set of exercises for proper breathing, combining diaphragmatic breathing techniques, various postures for increasing stretching and isotonic stances.
The main role in the classroom is given to the work of oxygen and carbon dioxide. During breath holding, an increase in the amount of carbon dioxide in the blood occurs. Arteries instantly react to this process. They expand, getting ready to take oxygen, its remains are utilized, and the brain gives a signal for the breakdown of fat.
If a person increases physical activity, then he needs an additional amount of air.
In other words, how much oxygen a person inhales, the same amount of fat cells is burned.
Bodyflex (what it should already be clear) helps burn calories, and 18 times more than aerobics or shaping. It can be mastered independently and perform exercises at home. Thanks to this complex, the figure becomes slimmer, and health is stronger.
Bodyflex – cons and pros
- There is a strengthening of immunity.
- With regular exercise there is no feeling of fatigue.
- Passes irritability, headaches, because Bodyflex involves deep breathing. Such exercises relax, and it stabilizes the nervous system.
- Stress, migraine, and depression are reduced.
- Fat is burned.
- Muscle mass comes in tone.
- Increases energy.
The disadvantages of breathing exercises include the following:
- If you quit regular classes, the previous weight will return with an increase to it.
- The time allotted for classes cannot be increased.
- You can not approach the classes fanatically, this leads to overwork.
- You need to eat only healthy food and avoid overeating.
Who is suitable for
Exercises are suitable for men, women, the elderly in the absence of contraindications.
- recovery period after abdominal surgery;
- taking hormonal drugs;
- taking birth control pills and contraceptives;
- taking sedatives;
- slow metabolism;
- systemic vascular resistance;
- complications after vision diseases;
- exacerbation of chronic diseases;
- spinal problems: hernias;
- period of exacerbation of disease.
In the third week of classes, there is a slowdown in weight loss.
Bodyflex for weight loss – features
The undeniable advantage of Bodyflex is that such a result of losing weight, as in the gym, can be obtained in a short time, with a minimum of effort, and this saves time and money. The main thing is that you need to breathe and perform exercises correctly.
It is very important to fix weight and dimensions before starting Bodyflex gymnastics. This will stimulate the continuation of classes. To do this, you need a pen and a notebook.
The day of the start of classes and other data should be affixed:
- how much weight;
- breast volume;
- waist circumference;
- hip girth;
- legs wide;
- shoulder girth.
It is important to record daily changes, especially weekly changes. In this case, you need to remember about well-being.
To strengthen bone tissue, put bracelets on arms and legs , while continuing to make struts with stretch marks. After preparation, they move on to the main poses. To improve the result, you need to gradually add strain on the muscles.
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How many pounds can be lost by doing Bodyflex
Experts say that bodyflex removes volumes, i.e. inch, not pounds. For example, for a week of classes you can remove 2’8 inch at the waist, but it all depends on the initial weight.
If breathing or postures are incorrect, then the weight will not go away.
Violation of diet can affect the results. Bodyflex does not provide for a strict diet, but restrictions exist. You can not eat flour, sweet, fatty and harmful to the body food.
Even if the weight stands still, you should not give up breathing exercises. If you abandon classes, you can not only get the original body weight back, but also pounds in excess of this.
Bodyflex classes: rules
Exercise begins in the morning to improve metabolism and get a charge of vigor for the whole day:
- If desired, you can reduce the number of classes (2 times a week).
- Do not eat for two hours before practicing Bodyflex.
- After classes, you can not eat 30 minutes.
- They only drink water and that without sugar and gas.
- Eliminate junk food.
Bodyflex breathing exercises for weight loss
In Bodyflex, 5 main stages of breathing are distinguished:
- A mouth with a folded tube, simultaneously with an inverted abdomen located as close to the spine as possible, exhale smoothly.
- The lips are tightly pressed and the stomach is bulging. Take a deep breath with your nose to the point.
- A deep exhalation from the lungs must be done with the pronunciation “Groin”, holding the stomach adhered to the spine.
- You should hold your breath for a period of 8 to 10 seconds and at the same time keep your stomach pressed under the ribs so that it looks like a kind of cup.
- Take a regular breath.
What should be the correct breathing when practicing bodyflex
For the correct performance of gymnastics, you need to monitor the frequency of breathing. You can check it this way: with your hand on your chest and stomach, fix the movement of the diaphragm.
If you properly perform breathing exercises, your breathing will become deep, and your weight will decrease, because the secret of bodyflex lies in oxygen, which helps burn body fat.
How does oxygen affect the human body:
- metabolism is activated;
- blood circulation improves;
- nutrients are quickly absorbed;
- toxins are eliminated.
Pulling the stomach under the ribs, you need to lower your head to achieve a greater effect from massage of the internal organs. Afte
r that, you need to breathe for 8 to 10 seconds, doing exercises. In this case, you need to try to reduce the abdominal muscles to a small tremor.
If you need to breathe, then you do not have to endure and wait for time.
After some time, the volume of the lungs will increase, and doing the exercises will be much easier. Dizziness after the exercises is considered normal, but if the state of weakness does not go away for a long time, then it is better to be examined by a doctor and stop exercising.
When seizures occur, you need to completely relax, squeeze and unclench your hands, shake your legs.
Bodyflex and Oxisize: what are the differences
Starting to engage in the bodyflex system, what is it important to determine for yourself absolutely accurately, since bodyflex has a number of contraindications. There are no contraindications and restrictions to the breathing exercises Oksisayz.
Oksisayz struggles with the problems of excess volume in the abdomen and waist, removing excess fat in these places. Being engaged in body flex, you can solve the problem with hips, reducing them in size.
You can not perform Bodyflex breathing exercises if:
- there is hypertension;
- problems with heart;
- retinal detachment is observed;
- have a pregnancy;
- lactation period.
There are no such restrictions for Oxisize classes.
The oxysease technique involves inhaling a large volume of oxygen, but the exercises are silently performed, which is very convenient for young mothers – you can perform exercises while the baby is sleeping. Bodyflex exercises are performed with loud sounds. During breath holding, the muscles tighten.
It will take 4 to 10 seconds to complete one exercise in the bodyflex technique. The time to complete the exercise on the oxysize system is 30-35 seconds.
Oxisize breathing exercises are not accredited in the country because no additional tests have been conducted. But this system allows you to achieve success twice as fast. Bodyflex has a time limit (25 minutes), but Oxisize does not.
Oksisayz provides not 5, but 4 stages of respiration:
- First, take a deep breath with your nose and at the same time, your stomach sticks out.
- After 3 short breaths come with the nose, the stomach is pulled in.
- Exhale with a mouth in a smile, the stomach is drawn in as much as possible.
- With 3 short exhalations, the abdominal muscles do not relax, the stomach remains inverted.
All steps must be performed in order 4 times. This will make one breathing cycle in this system.
There is a special pose in Bodyflex – this is the stance:
- You need to spread your legs wide – up to 11’8 inch.
- Bend at the knees.
- Lean forward.
- Wrap your arms around your legs above the knees.
- The gaze should be directed straight.
This pose looks as if you want to sit on a nearby standing chair. When performing this exercise, the back remains straight throughout all stages of breathing.
A set of exercises bodyflex. Slimming exercises in pictures
There are 3 main groups of exercises according to the bodyflex system:
- isometric – one muscle group works;
- isotonic – several muscle groups are involved;
- stretching – develop muscle elasticity.
The first stage of Bodyflex begins with the main pose.
Legs should be placed shoulder width apart, slightly bending them, and with your hands resting on the knee joints, keep your head straight. From the side you can imagine a person after a long run.
The pose is quite natural and does not cause discomfort.
Exercise needs to be combined with deep breathing. First you need to take a deep exhalation, freeing the lungs from excess air, then make the lips with the letter “o” and tightly squeeze.
Next, you need to take a deep and sharp breath with your nose, put your head forward and open your mouth, exhaling air with sound. Retracting the stomach, you need to keep a score of up to 10, and then exhale the air from the lungs.
By performing this technique regularly, you can strengthen your abdominal muscles and improve your figure.
With this exercise, you can remove all unnecessary from the sides and improve the spine.
The exercise is performed as follows:
- It is necessary to go to focus on one arm, raise the other up and set aside the leg to the side. It is important that the foot, knee and palm are in the same line. The pelvis is above the knee. Perform this exercise with breathing leisurely. When inhaling – inflate the stomach, while exhaling – retract. Performing breathing cycles, you should get into the starting position, trying to stretch the body. In this case, the mind must be considered as long as there is the strength to stand.
- Repeat the same thing on the other hand.
- Then this exercise is repeated 3 more times, after which you can relax.
Helps to reduce body fat in problem areas such as:
Arms clasped into a fist should be extended forward. In this case, the elbows are parallel to the floor. The back can be slightly rounded if it is not possible to keep the elbows on weight. You need to start the exercise with deep breathing, controlling yourself with your fingers, pushing them against each other. It is necessary to pay attention to the position of the elbows. They need to be kept in front of you.
g the leg back, you need to stand on the knee joints and rest your elbows on the floor, with your palms down. Then stretch one leg, resting his toe on the floor. It is important to keep your head straight, look forward. Then they take a breath, draw in the abdominal muscles and lift the leg very high. The sock must be pulled over, trying to squeeze the buttocks.
- You should lie on your back, bend your knees, legs apart.
- Raising your hands up, not lifting your head off the floor, you need to inhale and pull your hands up.
- The head is left tilted, raising shoulders with shoulder blades from the floor.
- Take the starting position – lying down.
- They stretch their legs.
- Hands should be held under the buttocks so that the lumbosacral is pressed to the floor.
- You need to take a breath, and raise your legs about 3’9 inch from the floor.
- Horizontally, you need to make cross-swings with your legs very quickly.
- Having got on knees and hands, the left leg needs to be set aside at a right angle (90 degrees).
- After they perform one breathing cycle, they lift the leg high up and pull it to the head.
- Each time, the amplitude of raising the legs should be increased.
Important! It is necessary to keep the stomach drawn in as you exhale, and do not bend your knees.
- You must sit with both legs apart to the maximum.
- Toe socks should be pulled towards you.
- Putting your hands in the lock behind your back, you should rest against them.
- You need to do one cycle of proper breathing and tilt the body to the floor.
- After that, you need to go with your hands forward, while maximally stretching the muscles of the hips, without bending the knee joint.
- It is necessary to take a sitting position on the floor and bend both legs at the knees.
- Cross your legs so that the right knee is located under the left.
- This exercise must be done alternately in different directions.
- The leg below should be kept straight. For convenience, you should lean your left hand on the floor, holding it behind your back.
- And on the left knee you need to put your right hand. Taking a breath, you need to draw in your stomach and hold your breath, make the transition to the main position.
- Step 1. Stretching is performed while lying on your back, lifting your legs 90 degrees.
- Step 2. Pull the socks out and point them down so that the feet are straight.
- Step 3. The outer of the calves is wrapped around your hands. The head remains motionless on the floor during this exercise.
- Step 4. Produce a breathing cycle, slowly, pulling the legs to the chest. Repeat the exercise 3 times.
You need to kneel down, lean on your hands, keeping your back straight, look straight ahead. After breathing, you need to lower your head, while arching your back in such a way as if the body was hung by a hook.
For beginners, this complex is quite enough.
All these exercises should be performed 3 times.
Face and neck exercises
For the face and neck, the following exercises are recommended.
It is aimed at ridding the face of the second chin. Regular performance of this exercise will significantly improve the condition of the skin and give it elasticity. The oval of the face will become more expressive.
Technique of execution:
- Hold the breath.
- Raise your head, open your mouth with a straw.
- Stick out your tongue to the root. The eyes should be wide open.
This exercise tightens the neck muscles, making the skin of the face young and beautiful.
Technique of execution:
- Hold your breath and, looking up, look at the ceiling.
- Pull the lower jaw forward, close your lips in the letter “o”.
- Stand up and hold your breath.
- Repeat the exercise sequence from the first option, only here you need to take your hands back so that they are parallel to the floor.
- You need to slowly raise your arms as high as possible.
This set of exercises is recommended for beginners. Repeat it should be at least 5 times. If shortness of breath occurs, it is better to stop exercising and take a little rest so that breathing is fully restored.
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Bodyflex exercises for weight loss of the abdomen and hips
Bodyflex can act only on the zone necessary for weight loss.
For example, if you need to remove the stomach and hips, you need to perform exercises:
- side stretch;
- abdominal Press;
Optionally, you can do more pretzel. But experts advise to perform exercises simultaneously on all zones, and upon reaching the desired forms, go to areas that require adjustment.
Important! The main thing in Bodyflex is proper breathing , which is an integral part of such a system. The breath should be deep and make a hissing sound. If you neglect the rest, then when performing the following approach, there is simply not enough oxygen and it is not possible to retract the stomach well. The longer the stomach is held in, the more fat cells will burn.
How to enhance the effect of bodyflex exercises
For a greater effect from classes, you can use weighting materials for legs weighing two pounds each. They can be dressings or pouches filled with sand or earth.
Weighting materials are great for exercise “Seiko . ” After such a training, muscle pain is felt. This is normal. So, they are growing, and the process of losing weight has begun.
This breathing technique contributes not only to rapid weight loss, but also to the improvement of internal organs, lung ventilation.
Possible complications and negative consequences
The peculiarity of the Bodyflex system – what it is and why it is commonly called the yogi breath or the complete breathing cycle – lies in a 10 second breath hold. It is not recommended to engage in Bodyflex for too long, because this system is built mainly on short breath holdings in combination with exercises.
This exercise is advised by medical experts after waking up on an empty stomach. Before this, you should drink a glass of warm water to start the work of internal organs and the body as a whole. Throwing Bodyflex is not recommended. It should become a necessity, how to brush your teeth in the morning.
With periodic exercise with Bodyflex, the lung volume increases sharply, blood circulation improves and the blood is enriched with oxygen, which will allow the burning of accumulated fat cells as soon as possible. But if you interrupt classes, then the weight will not only return, but may also increase significantly.
Bodyflex with Marina Korpan 15-minute complex: video
Bodyflex with Tatyana Korneeva: video tutorials
Bodyflex with Greer Childers: video in American
Bodyflex results: before and after photos
What is Bodyflex and what results can be obtained if you practice this technique correctly and regularly, described in detail in our article. Fulfilling the recommendations of specialists, you can not only put your body in order, but also improve your health and well-being.
Bodyflex. What is it: video
What is bodyflex and why they lose weight from it, find out in the video clip:
Top 10 questions about Bodyflex and Oxisize techniques, see the video: