What is Bodyflex, the benefits of gymnastics for weight loss. Exercise videos, reviews and results

Many women know superficially what body flex is, but only a few are doing this correctly. Spending only 15-20 minutes on regular training using the body flex technique, a woman takes on the desired shape and gets rid of health problems.

Bodyflex (bodyflex) - what is it?

The founder of the system explains that Bodyflex is a specially designed set of exercises for proper breathing, combining diaphragmatic breathing techniques, various stretching postures and isotonic stances.

The main role in the classes is assigned to the work of oxygen and carbon dioxide. During breath holding, the amount of carbon dioxide in the blood increases. The arteries immediately react to this process, they expand, preparing to receive oxygen, its remains are utilized, and the brain sends a signal to break down fat.

If a person increases physical activity, then he needs an additional volume of air.

In other words, as much oxygen is inhaled by a person, the same amount of fat cells is burned.

Bodyflex (what this is by now should be clear) helps burn calories, and eighteen times more than aerobics or shaping. You can master it yourself and do the exercises at home. Thanks to this complex, the figure becomes slimmer and healthier.

Bodyflex - cons and pros

Bodyflex pluses:

1. There is a strengthening of the immune system.
2. With regular exercise, there is no feeling of fatigue.
3. Irritability, headaches pass, because Bodyflex involves deep breathing. Such exercises are relaxing and this stabilizes the nervous system.
4. Decreases stress, migraines, depression.
5. Fat is burned.
6. Muscle mass is toned.
7. Energy increases.

The disadvantages of breathing exercises include the following:

1. If you quit regular exercise, your previous weight will return along with the increase to it.
2. The time allotted for classes cannot be increased.
3. You can not approach the classes fanatically, this leads to overwork.
4. You need to eat only healthy food and avoid overeating.

Who suits

Exercises are suitable for men, women, the elderly in the absence of contraindications.

Contraindications

Contraindications include:

• pregnancy;
• recovery period after abdominal surgery;
• taking hormonal drugs;
• taking birth control pills and contraceptives;
• taking sedatives;
• slowed down metabolism;
• systemic vascular resistance;
• hypertension;
• complications after vision diseases;
• exacerbation of chronic diseases;
• spinal problems: hernia;
• period of exacerbation of diseases.

In the third week of training, there is a decrease in weight loss.

Bodyflex for weight loss - features

The indisputable advantage of Bodyflex is that such a weight loss result, 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 to breathe correctly and exercise.

It is very important to fix the weight and dimensions before starting Bodyflex gymnastics. This will encourage you to continue your studies. This will require a pen and notebook.

The day of the beginning of classes and other data must be entered:

• how much weight;
• breast volume;
• waist;
• girth under the waist;
• hip girth;
• legs in width;
• girth of the shoulder.

It is important to record daily changes, especially weekly ones. In this case, you need to remember about well-being.

To strengthen bone tissue, bracelets are worn on the arms and legs.while continuing to make racks with stretch marks. After preparation, they move on to the main poses. To improve the result, you need to gradually add muscle stress.

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How many kilograms can you lose by doing Bodyflex

Experts say that bodyflex removes volumes, i.e. centimeters, not kilograms. For example, in a week of classes, you can remove 7 cm at the waist, but it all depends on the initial weight.

If breathing or posture is wrong, then the weight will not go away.

Results may be influenced by eating disorders. Bodyflex does not provide for a strict diet, but there are restrictions. You can not eat flour, sweet, fatty and harmful food for the body.

Even if the weight is still, breathing exercises should not be abandoned. If you give up classes, then you can not only get the original body weight back, but also kilograms in excess of this.

Bodyflex classes: rules

Exercise begins in the morning to improve metabolism and get a boost of vivacity for the whole day:

• If you wish, you can reduce the number of classes (2 times a week).
• Before doing Bodyflex, they do not eat for two hours.
• You cannot eat for 30 minutes after class.
• They drink only water and that without sugar and gas.
• Eliminate junk food.

Respiratory gymnastics for weight loss bodyflex

In Bodyflex, there are five main stages of breathing:

• With the mouth folded in a tube, simultaneously with the retracted stomach, located as close as possible to the spine, a smooth exhalation is performed.
• The lips are tightly compressed, and the abdomen is protruding. A deep breath is taken with the nose to failure.
• A deep exhalation from the lungs must be done with the pronunciation "Groin", keeping the abdomen adhered to the spine.
• You should hold your breath for a period of 8 to 10 seconds and at the same time keep your belly tucked under the ribs so that it looks like a kind of cup.
• Take a regular breath.

What should be the correct breathing when doing body flex

For the correct execution of gymnastics, you need to monitor the breathing rate. You can check this like this: putting your hand on your chest and abdomen, fix the movement of the diaphragm.

If you perform high-quality breathing exercises, breathing will become deep, and the weight will decrease, because the secret of bodyflex lies precisely in oxygen, which helps burn fat.

How oxygen works on 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 in order to achieve a greater effect of massage of the internal organs. After that, you need to breathe for 8 to 10 seconds, doing the exercises. In this case, you need to try to contract the abdominal muscles to a small tremor.

If you need to breathe, you don't have to endure and bide your time.

After a while, the volume of the lungs will increase, and it will be much easier to do the exercises.Dizziness after exercise 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 cramps appear, you need to completely relax, squeeze and unclench your hands, shake your legs.

Bodyflex and Oxysize: what are the differences

Starting to engage in the bodyflex system, it is important to determine for yourself absolutely precisely, since bodyflex has a number of contraindications. There are no contraindications and restrictions to Oksisize breathing exercises.

Oxysize fights the problems of excess volumes in the abdomen and waist area, removing excess fat in these places. By doing body flex, you can solve the problem with the hips by reducing them in size.

You cannot perform Bodyflex breathing exercises if:

• there is hypertension;
• heart problems;
• retinal detachment is observed;
• have a pregnancy;
• lactation period.

There are no such restrictions for oxysize classes.

The oxysize technique involves inhaling a large volume of oxygen, but the exercises are performed silently, which is very convenient for young mothers - you can do the exercises while the baby is sleeping. Bodyflex exercises are performed with loud sounds. While holding the breath, the muscles tense.

It will take 4 to 10 seconds to complete one exercise in the body flex technique. The duration of the exercise according to 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), while Oxysize does not.

Oxysize provides not five, but four stages of breathing:

1. First, take a deep breath through the nose and bulge out the stomach.
2. After there are three short breaths through the nose, the stomach is pulled in.
3. Exhale with your mouth in a smile, the stomach is pulled in as much as possible.
4. With three short breaths, the abdominal muscles do not relax, the abdomen remains pulled in.

All steps must be performed in order 4 times. This will constitute one breathing cycle for this system.

Bodyflex pose

There is a special pose in Bodyflex - this is a stance:

• You need to spread your legs wide - up to 30 cm.
• Bend at the knees.
• Lean forward.
• Wrap your arms around your legs above knee level.
• The gaze should be directed straight.

This pose looks as if you want to sit on a nearby chair. During this exercise, the back remains straight throughout all the stages of breathing.

A set of bodyflex exercises. Slimming exercises in pictures

There are three main groups of body flex exercises:

• isometric - one muscle group works;
• isotonic - several muscle groups are involved;
• stretching - develop muscle elasticity.

The first step of Bodyflex begins with the main pose.

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 outside, you can imagine a person after a long run.

The pose is completely natural and does not cause discomfort.

Exercise must be combined with deep breathing. It is required first to make a deep exhalation, freeing the lungs from excess air, then make the lips with the letter "o" and squeeze tightly.

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. Pulling in your stomach, you need to count to ten, and then exhale the air from your lungs.

By doing this technique regularly, you can strengthen your abdominal muscles and improve your figure.

Side stretch

With this exercise, you can remove all unnecessary from the sides and improve the spine.

The exercise is performed as follows:

1. It is necessary to go into focus on one hand, raise the other up and set the leg to the side. It is important that the foot, knee and palm are in line.The pelvis is above the knee. You need to perform this exercise with breathing slowly. When inhaling, inflate the stomach, while exhaling, draw in. Performing breathing cycles, one should get up to the starting position, trying to stretch the torso. At the same time, in the mind it is necessary to count as long as there is strength to stand.
2. Repeat the same on the other side.
3. Then this exercise is repeated three more times, after which you can rest.

Diamond

Helps reduce body fat in problem areas such as:

• hips;
• buttocks;
• waist;
• legs.

Hands closed in a fist should be extended forward. In this case, the elbows are parallel to the floor. The back can be rounded a little if it is not possible to hold the elbows in weight. It is required to start the exercise with deep breathing, controlling yourself with your fingers, pressing them against each other. You need to pay attention to the position of the elbows. They need to be held in front of you.

Pulling your leg back, you need to stand on your knee joints and rest your elbows on the floor, placing your palms down. Then one leg is extended, resting the toe on the floor. It is important to keep your head straight, direct your gaze forward. Then they inhale, draw in the abdominal muscles and raise the leg very high. Pull the sock towards you, trying to squeeze the buttocks.

Abdominal Press

Performance:

1. You should lie on your back, bend your knees, spread your legs to the sides.
2. Raising your hands up, without lifting your head from the floor, you need to inhale and pull your hands up.
3. The head is left thrown back, raising the shoulders with the shoulder blades off the floor.

Scissors

Performance:

1. Take the starting position - lying.
2. Stretch your legs.
3. Hands should be held under the buttocks so that the lumbosacral region is pressed to the floor.
4. It is required to inhale and raise your legs about 10 cm from the floor.
5. Horizontally, you need to cross your legs very quickly.

Seiko

Performance:

1. On your knees and hands, the left leg should be set aside at a right angle (ninety degrees).
2. After performing one cycle of breathing, raise the leg high up and pull it to the head.
3. Each time, the amplitude of raising the leg should be increased.

Important! It is necessary to keep the abdomen pulled in while exhaling, and not bend the knees.

Boat

Performance:

1. It is necessary to sit, spreading both legs to the sides to the maximum.
2. Pull the toes towards you.
3. Putting your hands in the lock behind your back, you should rest on them.
4. You need to make one cycle of correct breathing and tilt your torso to the floor.
5. After that, you need to go with your hands forward, while stretching the muscles of the thighs as much as possible, without bending the knee joint.

Pretzel

Performance:

1. It is necessary to take a sitting position on the floor and bend both legs at the knees.
2. You need to cross your legs so that the right knee is located under the left.
3. This exercise must be done alternately in different directions.
4. The leg below should be kept straight. For convenience, you should rest your left hand on the floor, holding it behind your back.
5. And on the left knee, you need to put your right hand. Inhaling, you need to draw in your stomach and hold your breath, make the transition to the main pose.

Stretching the hamstrings

Performance:

• Step 1. The stretch is performed while lying on your back with your legs raised ninety degrees.
• Step 2. Stretch the toes and point them down to keep the feet straight.
• Step 3. The outer area of ​​the calves is wrapped around the hands. At the same time, the head remains motionless on the floor during this exercise.
• Step 4. Perform a breathing cycle, slowly, pulling the legs to the chest. Repeat the exercise three times.

Cat

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 simultaneously arching your back in such a way as if the body was suspended by a hook.

For beginners, this complex is quite enough.

All these exercises should be performed 3 times.

Exercises for the face and neck

The following exercises are recommended for the face and neck.

a lion

Aimed at getting rid of the double chin.Regular performance of this exercise will significantly improve the condition of the skin and give it elasticity. The contour of the face will become more expressive.

Execution technique:

1. Hold the breath.
2. Raise your head, open your mouth with a tube.
3. Stick out your tongue to the very root. The eyes should be wide open.

Ugly grimace

This exercise tightens the neck muscles for a youthful, beautiful complexion.

Execution technique:

1. Hold your breath and, lifting your head, look at the ceiling.
2. Push the lower jaw forward, close the lips in the letter "o".

Option 2:

1. Stand up straight and hold your breath.
2. Repeat the sequence of the exercise from the first option, only here you need to take your arms back so that they are parallel to the floor.
3. You need to slowly raise your arms as high as possible.

This set of exercises is recommended for beginners. It should be repeated at least 5 times. If shortness of breath occurs, it is better to stop exercising and rest a little so that breathing is fully restored.

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Bodyflex exercises for slimming the abdomen and hips

Bodyflex can only act on the areas necessary for weight loss.

For example, if you need to remove the stomach and hips, you need to perform the exercises:

• lateral stretch;
• abdominal Press;
• scissors.

If you wish, you can make another pretzel. But experts advise to perform exercises simultaneously in all zones, and when the desired forms are achieved, go to the areas that require adjustment.

Important! The main thing in Bodyflex is correct breathing., which is an integral part of such a system. The inhalation should be deep and make a hissing sound. If you neglect rest, then when you perform the next approach, there is simply not enough oxygen and it will not work well to suck in the stomach. The longer the belly is held in, the more fat cells are burned.

How to enhance the effect of Bodyflex exercises

For a greater effect from the exercises, you can use leg weights weighing two kilograms each when performing it. These can be bandages or bags filled with sand or earth.

Weights are great for Seiko exercise.... After such a workout, muscle pain is felt. This is normal. This means that 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, ventilation of the lungs.

Possible complications and negative consequences

The peculiarity of the Bodyflex system - what it is and why it is customary to call it breathing of yogis or a cycle of full breathing - consists in holding the breath for 10 seconds. It is not recommended to practice Bodyflex for too long, because this system is built mainly on short breath holdings in combination with exercises.

This exercise is recommended by medical experts after waking up., on an empty stomach. Before that, 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, like brushing your teeth in the morning.

With periodic exercise of Bodyflex, the volume of the lungs increases dramatically, blood circulation improves and the blood is enriched with oxygen, which will allow you to burn accumulated fat cells as soon as possible. But if you interrupt classes, then the weight will not only return, but it can also increase significantly.

Bodyflex with Marina Korpan 15-minute complex: video

https://www.youtube.com/watch?v=KAixzHlYuDI

Bodyflex with Tatyana Korneeva: video lessons

Bodyflex with Greer Childers: video in Russian

Bodyflex results: before and after photos

What is Bodyflex and what results can be obtained if you practice this technique correctly and regularly is described in detail in our article. Following 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 the Bodyflex and Oxisize techniques, see the video: