Breathing for slimming the abdomen and sides. Bodyflex breathing exercises, vacuum for women and men Marina Korpan, Strelnikova, Buteyko

An alternative to exhausting diets and daily physical activity has become a system of breathing exercises used to lose weight on the abdomen and thighs. This method is gaining popularity not only among older women, but also among young people. What it is based on, what techniques it includes and how it works - in detail in this material.

What is breathing exercises

The essence of breathing exercises is to perform exercises in a certain sequence, frequency and amplitude, which stimulate the activity of the organs involved in the process. This leads to an increased supply of oxygen, helps to stimulate the body's metabolic processes, and breathing is also used to lose weight in the abdomen, hips and legs.

The benefits of breathing exercises

Systematic breathing exercises bring certain benefits:

• Overall health improves. In the absence of diseases, gymnastics has a relaxing effect;
• Recommended in conjunction with sports and proper nutrition for weight loss;
• The work of the autonomic system is stabilized, which leads to healing from mental disorders, neuroses;
• Develops the organs of the respiratory system, affected by pathological processes;
• Effective for the prevention of bronchitis, colds, asthma;
• Restores the voice of singers, announcers, actors.

The effectiveness of breathing exercises for weight loss

The effectiveness of breathing exercises has long been confirmed by hundreds of people who have managed to lose weight with it, improve body contours, and also improve their general condition.

Is as follows:

• Strengthening immunity;
• Invigorates and gives strength;
• Normalizes the nervous system. Breathing exercises can reduce the amount of stress hormones. No stress - no habit of seizing problems. Moderate food intake will lead to a decrease in body volume;
• Promotes fast food digestion;
• Reduces hunger;
• Breaks down fat cells. A sufficient amount of oxygen improves the alkaline environment and accelerates the breakdown of fats;
• Deep breathing removes accumulated toxins and pesticides from the fat cells and they are reduced.

Gymnastics technique

All techniques use several techniques:

1. Inhale through your nose. It is important to inhale as loudly as possible;
2. Exhale through your mouth. It is important to completely empty the lungs of air;
3. Holding your breath. With a delay, tilt your head slightly forward and begin to gradually draw in the abdomen.

Exercise preparation

Before starting breathing therapy, the following preparations should be made:

• Measure the interval from normal exhalation to the desire to inhale through your nose. Time - 60 seconds;
• Measure your heart rate at rest. The norm is up to 60 beats per minute;
• Sit on a chair, straighten your back;
• Relax and start breathing slowly. Small breaths should lead to a feeling of lack of air;
• Take deeper breaths gradually, controlling your lungs.

Exercise rules

In order to obtain the greatest effect from breathing exercises, you should:

• Perform on an empty stomach or 2 hours after eating;
• Start with the lightest exercises with a gradual increase in load;
• Exercise in a well-ventilated area;
• Choose comfortable, non-squeezing clothing;
• Eliminate all irritants and not be distracted during exercise;
• Breathe slowly. Only in this case will the lungs be filled with oxygen as much as possible;
• If you feel unwell, stop exercising;
• Light dizziness is allowed;
• Full concentration on your feelings.

Exercise: mouth breathing

Slimming belly breathing through the mouth helps stimulate hormones to combat stress, and this preserves the integrity of the nervous and immune systems. Feeling the slightest tension, you should take about twenty deep breaths and the condition will gradually return to normal.

Exercise: Flying Belly Lock

The bottom line is to give the transverse muscle elasticity. It is necessary to draw in the stomach as much as possible, while releasing all the air from the lungs through the mouth and holding your breath. Perform daily for 10 minutes and after a few weeks the muscle will tighten and the waist will decrease.

Also, this exercise will relieve back pain and relieve the load on the lower back.

Exercise: belly breathing

This technique consists in the fact that on inhalation, the abdomen is filled with air and rounded, and on exhalation, it collapses and releases air from the lungs. This is done smoothly, without jerking. To better feel the exercise, put your hands on your stomach.

To be most effective, this technique should be performed throughout the day. This method is able to relieve stress, relax, help focus on what is important. Also, performing this exercise, there is a useful massage of the internal organs of the abdominal cavity.

Exercise: stimulating breathing

Respiratory function is regulated by the medulla oblongata, which is a center whose activity depends on the amount of carbon dioxide in the blood. Stimulating breathing involves stimulating this center by increasing the rate and depth of breathing with pharmacological stimulants.

After the introduction of such drugs, you should breathe slowly, but not deeply, for 10 minutes until the pulse returns to normal.

Activity: Shining Skull

Thanks to the exercise, mental activity is toned, the volume of the lungs increases. The glow of the skull activates the spleen, pancreas and liver, strengthens the abdominal muscles. The digestive system also works better, the irritation of the eyes disappears and the whole body becomes vigorous.

Performance:

1. The back is motionless;
2. To lower the head;
3. Inhale slowly;
4. Exhale quickly;
5. Hold the breath;
6. Do 10 rounds.

Exercise: deep breathing

Deep breathing for slimming the abdomen consists in a strong retraction of the abdomen and maximum protrusion. You can exercise while standing, sitting, lying in any convenient place and time. To relax and normalize the nervous system, it is enough to do the exercise 30-50 times a day.

It is recommended to perform this technique before deep relaxation, with nervous exhaustion and to normalize the general condition of the body.

Exercise: diaphragm breathing

The diaphragm is located between the abdominal and pectoral muscles.When you inhale, it tenses, and the stomach relaxes.

The technique is as follows:

1. Lie down, bend your legs, relax all muscles as much as possible;
2. Close eyes;
3. In order to completely control breathing, put one hand on the chest and the other on the stomach;
4. When inhaling, one hand should rise, and the other should not move;
5. When you inhale, the stomach inflates, when you exhale, it deflates. The chest is motionless.

Exercise: Holotropic Breathwork

The holotropic technique is based on intense breathing combined with music and certain psychological suggestions. It is often used in psychology and during hypnosis in order to solve individual psychological problems of a person. Holotropic breathing courses last 2 hours for 3-10 days.

The experience gained from breathing is comparable to active sports or the use of drugs. Therefore, they need to be used carefully and only under the supervision of an experienced psychologist. In the absence of a deep problem, breathing benefits in the form of vigor, tone and good mood.

Exercise: Press Breathing

It is important to use proper breathing for abdominal workouts and belly weight loss. Muscles are constantly in need of oxygen replenishment and recharge. Without this, any manipulations with the press or other muscle are zero, since its tissue burns calories and excess fat only if it is saturated with oxygen.

When exercising, proper breathing is as follows: when the muscles are maximally tense during lifting, exhalation is made, and during relaxation, inhalation is taken.

Correct breathing technique for fast belly weight loss simplifies any exercise and reduces soreness after doing it. Diligence and endurance during abs workouts are highly valued, but without properly tuned breathing, they will not lead to the desired result. Abs workout should be done 3 times a week.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Types of breathing practices

Breathing practices that are used, including for weight loss, are of the following types:

• Bodyflex;
• Strelnikova's technique;
• Tai Chi;
• Wushu;
• Yoga;
• Lobanova systems;
• Muller system;
• Buteyko Method;
• Bulanov's method;
• Frolov's method.

Bodyflex technique

The essence of the system is to learn how to breathe in 5 stages. Classes are conducted on an empty stomach, ideally in the morning before breakfast.

The meaning of this technique is as follows:

• all the air is exhaled as much as possible through the mouth;
• then inhaled through the nose in the greatest amount;
• the belly is filled with air;
• the mouth is wide open;
• all the air is exhaled from the diaphragm.

It is important to ensure that inhalation is made only through the nose and exhalation through the mouth.

The minimum number of breaths and breaths in one session is 50 times. This practice will be most effective in conjunction with muscle stretching exercises. With such deep breathing, oxygen enters the bloodstream, is distributed throughout the body, enters the fat cell and burns it.

During the retraction of the abdomen, the stomach muscles are also trained, which leads to a narrowing of the organ in size, and, consequently, less hunger. The portions are reduced and the figure becomes slimmer. The whole complex takes about 20 minutes, and the first visible results are visible after a week of classes.

The most famous and effective exercises:

1. a lion... Trains the area around the mouth and under the eyes, face and neck. The legs are wider than the shoulders, slightly bent at the knees, the buttocks are laid back. Palms on your knees. Breathing, then bring your lips into a circle, and look up, linger in the pose for 10 seconds and inhale. Do 5 reps.
2. Side stretch... Trains the sides and waist. Pose as in exercise "Lion". Then you need to lower your left hand to the elbow, and stretch your right hand up over the ear to feel the lateral tension. Breath. Hold for 10 seconds, exhale. Do 3 reps on each side.
3. Leading the leg back... Trains the buttocks and the back of the thigh. Get on your knees and elbows. Pull one leg back. Breath. Hold for 10 seconds. Do 3 reps for each leg.

Qigong technique

Qigong exercises came to us from China. They are based on the practice of breathing with the use of human energy centers. The technique makes it possible to enhance the energy and feel cheerfulness throughout the body.

The effect of the technique not only on the whole body, but also on its local zones: for weight loss, elimination of back pain.

Basic exercises:

1. Dancing snake... Stand straight, define your hands behind your head. Bend your knees in a circle to one side and the other. Do half a circle while inhaling, half a circle on a slow exhale. Do it 5 times.
2. Flying dragon... Stand straight with your legs slightly apart. While inhaling, round your back and raise your elbows. As you exhale, take your elbows and shoulders back. Do it 10 times.
3. Crane emerging from the lake... Stand straight with your legs slightly apart. While inhaling, pull the leg towards you and take it to the side, while exhaling, lower it. Do it 5 times.

Strelnikova's technique

Gymnastics consists of inhaling quickly and sharply through the nose, which benefits the chest. Initially, the technique was used for staging the voice of singers, but over time it became a permanent medical practice.

A sharp inhalation and a silent exhalation are combined with different movements:

• Neck turns... Stand straight, turn to the right, inhale sharply through the nose, exhale silently through the mouth, repeat on the left side. Do it 12 times.
• Hug your shoulders. Stand straight, bend your arms and raise them to shoulder level. Then you sharply need to braid your arms, as if hugging yourself and at the same time inhale, then exhale smoothly. Do it 10 times.

Methodology from Pam Grout

This technique is aimed at losing weight without exhausting diets, as it is able to start the metabolism, ridding the body of extra pounds. There are about 30 exercises in total, which the author calls cocktails.

The most effective "Queen of the Beach":

• Make any motivating speech loudly;
• Slowly but deeply inhale with your stomach through your nose, counting to 4;
• Hold the air for 16 accounts;
• Exhale.

Oxisize technique

A technique that allows you to reduce weight by 3 kg and get rid of cellulite, significantly increases the amount of oxygen in the body and improves the condition of the body.

Breathing: sharp inhalation through the nose, exhale through the mouth:

1. Stand up straight, legs apart, pull in the buttocks strongly, sit down, inhale, strongly draw in the stomach;
2. Stand up straight, legs apart, raise your right hand up, inhale and pull strongly up;
3. Similar to the previous exercise, but with the left hand raised.

Marina Korpan's technique

Breathing is performed on an empty stomach, which stimulates metabolic processes and entails the burning of subcutaneous fat.

Marina Korpan's technique combines the basic techniques of Bodyflex and Oxysize.

The author recommends practicing on her complex for 30 minutes daily, without missing a single day. In addition to the main workout, it is recommended to breathe twice during the day for 5 minutes. Exercise should be done in the morning or 2 hours before meals.

Pranayama technique

The essence is a powerful exhalation. Pranayama says that without a strong exhalation, there can be no strong inhalation. The technique has a tonic effect on the body, relieves a cold, cleanses the lungs, strengthens the stomach and liver.

Basic exercises:

1. Lie on the floor, feet together, arms out to the sides. As you inhale, raise your arms and slowly lower them behind your head. On exhalation, return to the starting position. Perform for 60 seconds;
2. Situation too. While inhaling, raise your leg, while exhaling, lower it. Repeat for 60 seconds;
3. Sit on a chair with a straight back, inhale, stretch your neck, raise your chin, exhale through your nose. Continue for 2 minutes.

Jianfei Method

Promotes rapid weight loss that persists over the years. The technique also improves health, relieves fatigue and speeds up metabolism.

The exercises are as follows:

1. Wave... Lie on your back, legs bent, put one palm on your chest and the other on your stomach. While inhaling, draw in your stomach, while exhaling, inflate your stomach. Repeat 40 times.
2. Frog.Sit on a chair, feet at shoulder level, clench your left hand into a fist, and grasp your fist with your right palm. Inhale through the nose, redistributing the air to the stomach, then exhale evenly, freeze for a couple of seconds. Repeat 30 times.

Exercise at home

It is convenient to perform any of the above techniques at home, since such activities have a number of advantages:

• Lack of additional equipment;
• Convenient time for classes;
• Complete relaxation and focus on the process;
• Reduced hunger without additional drugs;
• Free fat burning;
• Cleansing the body;
• The absence of strangers with a loud exhalation.

Outdoor exercise

Fresh air stimulates greater oxygen penetration into the body. For outdoor activities, exercises in a standing or lying position, but with a rug, are suitable.

Techniques useful for outdoor activities:

• Bodyflex;
• Oxysize;
• Qigong.

Exercise in the gym

In the gym, it is convenient to do exercises that require a lying position or with the assistance of a coach.

Recommended techniques for performing in the hall:

• Qigong;
• Strelnikova;
• Marina Korpan.

Breathing machine for weight loss

Breathing simulators are special devices that stabilize the state of the body after illness. They are used in all areas of medicine. When choosing a simulator, you need to consult a doctor, depending on which zones its action should be directed to.

Exercises for women after 50 years

Many women after 50 years are faced with the problem of rapid weight gain and the inability to lose weight through sports. Breathing exercises help start the oxygen processes in the body, which will lead to the desired result.

The best and most relevant exercises are those that are aimed not only at eliminating extra pounds, but also at strengthening and tightening the muscles of the face, neck, chin, and décolleté.

The best practices are:

• Marina Korpan's technique;
• Bodyflex;
• Oxisize.

Contraindications to breathing exercises

However, breathing techniques have a number of contraindications, which include:

• Heat;
• Internal bleeding;
• Unsatisfactory general condition;
• Chronic pathology.

Reviews of experts

According to the trainers of body flex, Pranayama and other techniques, breathing techniques:

• Relevant for women over 50 who have long resigned themselves to the fact that they can no longer look attractive. After overcoming laziness and seeing the first results, they no longer imagine their life without breathing exercises, which also improve their overall health;
• Suitable for young girls who want to look slimmer and get rid of problems with facial skin and orange peel;
• They will help to overcome the habit of smoking, since with the start of training, harmful substances accumulated over the years of smoking and improper lifestyle are removed from the body, which is accompanied by an intense cough. In the future, these manifestations disappear, and the condition of the skin and health improves.

Breathing exercises can not only improve the appearance, but locally heal disturbing organs, as well as relieve stress and revitalize after routine daily worries. Breathing is effective for losing weight in the abdomen and improving health, appearance of the skin of the face and body.

Video: breathing for slimming belly

Breathing for slimming belly, see the video clip:

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