Bodyflex for beginners. 15 minute morning complex: video exercises for weight loss with Marina Korpan, Greer Childers. Photos and results

American Greer Childers, the creator of the Body Flex program, has released a training video that describes a 15-minute morning complex of breathing exercises, combined with simple physical activity.

What is bodyflex?

Bodyflex (video, 15-minute morning complex) is a technique that helps to create a toned body without cellulite, give elasticity to muscles and even get rid of wrinkles. The respiratory complex is performed in several stages. A detailed diagram will be considered below.

The essence of bodyflex is aerobic exercise, i.e. exercise is performed while absorbing large amounts of oxygen. Entering the body in sufficient volume, it burns body fat. How does this happen? When you hold your breath for the maximum possible time, the accumulation of carbon dioxide begins in the blood.

In this case, the arterial walls become wider. When inhaling, the body receives an excess amount of oxygen. It is this excess that is capable of burning fat and affecting well-being. Since in ordinary life a person breathes incorrectly, filling the lungs partially when inhaling, weight loss does not occur.

Some scientists who have studied the program and the effect of this technique on the body have come to the conclusion that the effectiveness of the bodyflex system is much higher than any other physical activity.

Slimming benefits

Bodyflex (video, 15-minute morning complex) makes it possible to lose weight thanks to the correct technique for performing the respiratory part. Oxygen takes on the role of fat splitter. Massage of smooth muscles and stomach walls takes place. After complete and confident mastering of correct inhalation and exhalation of air, exercises are gradually introduced.

When performing a 15-minute complex, a huge amount of calories is burned and a lot of energy is spent on it. Calculation of calorie consumption is given as an example. The author of the program calls a figure of 3500 calories, provided that you do exercise for an hour. Accordingly, 875 kcal is lost in 15-20 minutes of training.

For comparison, while running, the same amount of energy is expended in 1.5 hours. Thus, a person begins to gradually and surely lose excess volumes and kilograms.

The author warns of the need for a complete healthy diet without restrictions. If, at the same time, you also cut down on the calorie content and volume of the diet, then this is fraught with a general breakdown, weakness and unwillingness to continue the program.

Benefits

Adherents of body flexing highlight several advantages of the system:

• Weight loss occurs smoothly and gradually. The body does not experience stress and shock. Despite the smoothness, the volumes leave quickly.
• The work of the digestive tract is normalized, the metabolism is enhanced and accelerated. That is why maintaining any diet is prohibited. All food is digested optimally and the digestive tract works more efficiently.
• During exercise, the stomach begins to gradually decrease in size. This means reducing the amount of food consumed to a comfortable level for the body.At the same time, systematic overeating is excluded - excess food simply does not fit into a stomach toned with exercise.

• The lungs improve their performance. Diaphragmatic breathing, provided for classes, is inherent only in newborns and children in the infancy. With age, breathing becomes shallow and shallow. From here there are problems with the breathing apparatus. Bodyflex cleanses, opens, oxygenates and increases lung capacity. Such changes are beneficial for other internal organs as well.

disadvantages

Bodyflex (video - 15-minute morning complex) - the ability to lose weight easily and quickly, but, like any program, it has a number of disadvantages.

They are as follows:

1. Classes require iron willpower and constancy. Dimensions go away only with daily training. Otherwise, the completeness will definitely return, and even with a solid increase in all volumes.
2. Many users who started working on body flex reported difficulties associated with dizziness, nausea and dark eyes. Diaphragmatic breathing is not inherent in adults, and therefore the initial steps are given to those engaged with great difficulty.
3. Bodyflex (the technique shown in the video), which includes a 15-minute morning complex, will not be effective for professional athletes. Having a strong and trained body and not suffering from obesity, excess weight and volume, they will not be able to make it even more perfect by resorting to body flex exercises.

Contraindications

Body flexing, despite its high efficiency, may be prohibited if:

• The person performing it suffers from hypertension. When you hold your breath, the body feels stress. Physical activity at this point forces the heart to work faster. In this case, blood pressure inevitably rises.

• Classes take place during pregnancy. If the breathing practice is performed correctly, the abdominal walls are constantly squeezed and "massaged". Such compression negatively affects the condition of the fetus in the womb. If you wish, you can leave the stretching exercises, provided that it is carried out slowly and accurately.
• Recently had surgery or injury.
• At the time of the exercise, an exacerbation of the chronic disease occurred.
• The body has a thyroid disorder or dysfunction.
• Surgery on the spine was postponed.

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Greer Childers technique

The essence of the Greer Childers technique is to saturate the lungs with oxygen, which is necessary for the health of the body as a whole and for weight loss due to the breakdown of fat cells. Any person who does not have the contraindications listed above can do body flex.

Childers' technique is to use a minimum number of items. The main thing is correct breathing. Breathing exercises are discussed in detail below. Physical activity is performed for 8-10 "airless" seconds, when there is active fat burning.

Marina Korpan's technique

Marina Korpan became known for the successful symbiosis of two techniques: bodyflex and oxysize. Having carefully studied the bodyflex program, she decided to adjust it for herself, leaving the basic principles and exercises. An overweight person is losing weight by saturating the body with oxygen.

The technique will be useful for obese people, and also suitable for a young mother who does not have time for classes in a sports or gym. Both women and men can participate in this program. There are no age restrictions either.

Contraindications to exercise are the same as for body flex.The difference lies in the performance of breathing exercises, which are a product of the combination of body flex and oxysize.

Respiratory technique of Marina Korpan:

1. A sharp breath through the nose with the maximum possible inflation of the abdomen.
2. On three short breaths, the stomach is gradually pulled inward.
3. This is followed by a sharp and strong exhalation with a simultaneous complete retraction of the abdomen inward.
4. The final phase consists of three pre-exhales.

With the subsequent exercise, it is recommended to purchase sports equipment required by Marina Korpan's technique.

Breathing technique in body flex

When performing exercises, it is important to strictly follow the breathing technique, which will make the training effective. Initially, a posture is recommended in which the legs are shoulder-width apart and slightly bent. The hands are wrapped around the legs slightly above the knees. It looks like a man's unfinished attempt to sit down on a chair. You do not need to lower your head down; it is better to look straight ahead.

The respiratory complex itself consists of 5 stages:

1. Having folded and stretched out the lips "duck", it is necessary to exhale all the air from the lungs, and then the lips must be tightly closed.
2. Without paring the lips, the nose inhales as much air as possible. When inhaling, a loud noise of oxygen penetrating into the lungs is characteristic.
3. The head is slightly raised, the lips are still tightly compressed. 2-3 sec. later the mouth opens wide with a sharp "groin" sound. The exhalation should come from the depth of the diaphragm, not from the throat. At first, such an exhalation is difficult, but constant practice and strict adherence to the author's recommendations will correct the shortcomings.
   
4. The fourth step in the exercise is the most important and difficult. After a complete exhalation of oxygen from the lungs, the lips close again, the head goes down and the stomach is pulled in and up tightly. He kind of squeezes inside himself. It is advised to hold this position for 7-10 seconds. During the same period, exercises are performed for all muscle groups.
5. Relaxation and inhalation. After such a long holding of breath, air rushes into the lungs with a sound that resembles a loud exclamation of surprise or a sob.

Where to start classes

If the decision to engage in body flex is firm and conscious, then you can start preparing for classes by purchasing sports equipment. To practice, you will need a regular chair, a yoga mat and sportswear. Thus, having this simple equipment in stock, you can start classes.

In order to avoid mistakes when performing the technique, for a start it is better to study under the guidance of the author, as described in videos or books. It is necessary to repeat the exercises to the degree of complete consolidation.

The author created a methodology taking into account the time required for training. It is imperative to observe it. It is also important to strictly follow the recommendations without inventing your own exercises and without increasing the duration of the session. Training begins with mastering the breathing principles. It is inappropriate to move on to exercise without thoroughly practicing breathing.

Further, the study of the basic poses in which the user will be is connected to the respiratory activity. And only then exercises for all muscle groups can be connected to correct breathing in a certain position.

Types of body flex exercises

Bodyflex video (15-minute morning set) includes three types of exercises:

• Dynamic or isotonic exercises. In bodyflex, only one specific muscle group is forced to work. For example, abdominal muscles.
• Static or isometric exercises. They are able to activate several muscle groups at once.
• Stretching exercises. Essential for muscle elasticity and mobility. Elastic muscles will never experience such an unpleasant and dangerous phenomenon as a spasm.

The main bodyflex complex

All exercises are performed only after the last stage of five-phase breathing. There are quite a few exercises.

Most popular poses and techniques:

1. Pose "Lion" - you need to stand with your hands resting just above the kneecap. After holding the breath, wide-open eyes roll upward, cheeks tense, the circle formed by the lips goes down, and the tongue protrudes from the mouth as much as possible. You need to repeat the exercise 5 times.
   
2. "Ugly grimace" - the pose remains the same. The lower jaw protrudes forward, the lips folded by the "duck" also stretch forward to the limit, stretching the neck behind them. The head is thrown back deeply upward, as if you need to capture a kiss on the ceiling. The pose is held for 8 seconds. and requires 5 repetitions.
   
3. "Side stretch" - on exhalation, the left elbow drops to the left knee, and the right leg and right arm, stretching out, form a straight line. In this case, you need to strain to work the muscles on the side. A similar pose is taken to the right. You need 3 repetitions of 8 seconds. to each side.
   
4. "Pulling the leg back" - breathing exercises are performed on knees and elbows. The hands are palms down on the floor. After the final exhalation, a straight left leg rises with the toe extended towards itself. The procedure is repeated three times. The actions are similar with the right leg.
   
5. "Seiko" - the starting position is similar to the previous one, but the straight left leg is set aside. On exhalation, the straight leg rises as high as possible, the toe and the entire leg are extended towards the head. Muscles are extremely tense. The pose is repeated 3 times on each leg.
   
6. "Diamond" - standing straight, you need to fold your arms at chest level, touching only the tips of the fingers of both hands. It is important to raise your elbows as high as possible and not lower them down. After exhaling, the tips of the fingers begin to press strongly against each other. The exercise is repeated 3 times.
   
7. "Pretzel" - sitting on the floor, the left leg lies on the floor at an angle, and the right bent leg is placed above the left. The left hand clasps the right leg, the right hand rests on the floor behind the back. As you exhale, the left hand pulls the right leg close to the body, while the body turns to the right. Repeat - 3 times on each leg.
   
8. "Scissors" - from a prone position, straight legs rise slightly above the floor. On exhalation, the legs are swings to the sides, and first the right leg is above the left, then the left is above the right.
   

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results

Experienced users claim that when performing a 15-minute morning bodyflex complex, you can get rid of 9-10 kg in 1 month. Subject to the exact implementation of the recommendations in the video or in the book.

The result may be lower if the exercises were performed incorrectly. Also, followers of bodyflex advise checking and normalizing hormonal levels. Then the technique will lead to the desired result.

Article design: Oleg Lozinsky

Bodyflex video

Bodyflex slimming complex:

Breathing technique: