Breathing for slimming abdomen and sides vacuum, bodyflex. Videos, reviews

Few people know that proper breathing can not only make you feel better, but also help you lose pounds around your waist and abdomen. Traditionally, weight loss has been linked to strict dietary restrictions and grueling exercise.

Such methods can be called tedious and quite expensive, while normalization of one's own breathing is a method that does not require either material investments or special efforts.

The benefits of breathing exercises for belly weight loss

Despite its simplicity, the correct breathing method is extremely effective for losing weight on the belly. Professionals note a number of useful properties of this type of training.

The main ones include the following:

• Normalizes blood circulation, which, in turn, provides good nutrition and the functioning of all organs and systems of the body.
• Stimulates metabolism, increases the amount of incoming nutrients.
• Creates an alkaline environment, increases the rate of transformation of food into energy, activates the process of destroying fats.
• Frees the body from toxic substances in the fatty layer, converting them into gases, and facilitating their release outside with heat.
• Provides a person with vitality.
• Strengthens the immune system.
• Reduces stress hormones, restores calmness.
• Reduces hunger.

Technique for performing breathing exercises

Respiratory gymnastics has many advantages. However, you can only achieve the desired effect if all exercises are performed properly.

Preparing for gymnastics

Before you start developing proper breathing for losing weight in the abdomen, you need to properly prepare for the workout and familiarize yourself with some rules.

These include the following:

• Only regular exercise will bring a visible effect.
• For gymnastics, it is better to set aside time in the morning, immediately after waking up.
• Fresh air must be allowed into the room. Most experts advise you to practice outdoors. If this is not possible, open a window or window.
• Exercise should be done a few hours after eating.
• Drinking water during training is not prohibited.

Correct exercise

Today, quite a lot of different types of breathing exercises have been invented.

To bring each of them to life, you need to learn how to properly breathe to lose weight in the abdomen.

The unified technique of beneficial breathing is as follows:

1. You need to lie on your shoulder bladesby placing your hands on the lower abdomen, release the air from the lungs through the nose.
2. Then inhale slowly, trying to lower the diaphragm as low as possible. This will fill your lungs completely. For better control of the process, you can help yourself with your hands. Now you need to feel how the belly increases in volume.
3. It is recommended to exhale air slowly., smoothly, without holding your breath. At this stage, the diaphragm rises up. The abdomen is automatically drawn in and the lungs are gradually emptied.

When performing this exercise in its various variations, the following recommendations must be observed:

• Maximum listen to your own feelings - it is important to feel the process of filling the abdomen with oxygen and at the same time keep the chest immobile.
• To not allow fast and abrupt movements.
• In the absence of experience in such training don't start right away with deep breathsdizziness may appear. First you need to learn how to correctly perform the movement.
• Duration of the first lesson should not exceed one minute. Subsequent workouts are increased by about half a minute, bringing them to 5 minutes.

Gymnastics Bodyflex

The body flex technique is based on combining correct breathing with yogic practices. In total, this complex includes 13 exercises, 4 of them are aimed at reducing the percentage of fat in the waist area.

The first movement is called "Lion" and assumes a starting position of standing, feet shoulder-width apart. The palms rest on the area just above the knees. You should take a deep breath and feel the belly blow out.

After that, the air is released, the stomach is drawn in and does not breathe. In this position, you need to stick out your tongue as far as possible and lower it down, holding it with your teeth. Eyes at this moment should be raised up.

You need to be in this position as much as possible. Coaches advise to repeat the described movement 5 times.

Following an exercise called "side stretch" requires you to take a similar starting position... When it comes to holding your breath, it is important to transfer all your weight to your right knee, while leaving your left limb on the floor.

You need to rest your elbow on your right leg. The right hand is raised up and tilted with the whole body to the left. You should stand this way until you need to breathe. 6-8 exercises are performed in both directions.

The abdominal movement will also help remove excess fat from the abdomen. You need to lie on your shoulder blades with bent legs, placing your feet on the floor. Stretch your hands up. First they inhale, then exhale and stop breathing.

In this state, the shoulders are raised and stretched with the hands upward. They slightly take their head back, fixing their gaze at a conditional point from behind and above. It is recommended to repeat the movement 3-4 times.

For the last scissor exercise, lie back down on the floor again and straighten your limbs. They breathe in, breathe out, and then stop breathing. Without resuming respiratory activity, they swing their legs in the air. Experts advise performing 3-4 sets of 9-10 swings.

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Qigong technique

Breathing for slimming the abdomen is taught by a unique Qigong complex. In total, it involves 3 exercises.

When moving, the "wave" slowly fill the lungs, pulling in the stomach and rounding the chest. Suspend breathing for a while. Then exhale smoothly. In this case, the chest should gradually go back, and the stomach, on the contrary, should be rounded.

The frog exercise requires the performer to sit on a chairwith your feet shoulder-width apart and your elbows on your knees. The brushes are combined into a lock. They put their forehead on a fist, close their eyes and free the head from thoughts. In this position, you need to breathe calmly.

Having made the next exhalation-inhalation, hold the breath for a few seconds, after which you can completely free the lungs from air.

The next exercise is called the lotus. To take the starting position, you must take the lotus position with your legs crossed.Initially, 5 minutes are given to normalize respiratory activity. The abdomen and chest at this moment should remain motionless.

The next 5 minutes are spent on deep breathing, when the movement of the chest and abdomen is no longer necessary to control. The last 10 minutes are given for the person to meditate and "disconnect" from the breathing process.

Oxisize technique

To perform Oxisize gymnastics, you need to breathe smoothly and softly, without sudden inhalation and exhalation. Thanks to this feature, the technique is often recommended even for women in position.

These exercises have a number of other positives:

• The abdominal muscles are significantly tightened.
• Breathing for weight loss of the abdomen can be practiced when it is convenient for the performer.
• You don't need to exercise on an empty stomach.
• Calories are burned one and a half times faster than when using an exercise bike.

To eliminate body fat from the waist, stand up, stretch out and put your feet shoulder-width apart. Supplied with hips forward. Stretch the arms up, holding the opposite wrist with the right hand.

You must first stretch up, then to the right. After fixing the end point, take a deep breath and exhale.

Similar manipulations should be done in the other direction. In total, there should be 10 repetitions.

To strengthen the muscles of the abs and back, as well as get rid of fat on the sides, you need to sit in a chair with your feet and knees together. With the left hand they rest against the seat behind themselves, and with the right hand they stretch upward.

Turn the whole body to the left. Breathe in and out deeply. Do these movements to the right. This gymnastics should be repeated 10 times in each direction.

Gymnastics Marina Korpan

Breathing, according to Marina Korpan, a certified Russian specialist, can be an effective way to lose belly weight. Her complex includes simultaneously movements from Bodyflex and Oxisize.

Wherein this gymnastics does not involve tedious workouts and diets... The only condition is to devote 20 minutes to the entire complex every morning.

For the first exercise, inhale slowly through the nose.so that the stomach is pulled back as much as possible. Then you should relax and exhale. And as you exhale, you need to try to make it stick out forward. It is recommended to repeat this action 3 times.

The second stage of the workout similarly requires a slow inhalation through the nose., after which it is important to free the lungs through two sharp exhalations. After that, you need to inhale again with your nose, and then make 1 smooth and 2 sharp exhales. The number of repetitions here is also 3 times.

The next step in your workout is to do 3 regular breaths through your nose and out through your mouth. In this case, special attention is paid to the location of the diaphragm.

The lesson ends with a regular inhalation through the nose, followed by exhalation in 2 stages: part of the oxygen is released from the lungs through the nose, and the remainder through the mouth. It is necessary to repeat such manipulations 3 times.

To get a visible result in a month, it is recommended to do 3 full sets of 4 exercises daily.

Exercise "Vacuum"

"Vacuum" requires mandatory training on an empty stomach.

It can be performed in the following variations:

• Lying on the floor.
• In the knee-elbow position.
• Sitting.
• Standing.

Beginners are advised to start with the first 3 poses. Professionals with experience may well use the standing position.

When the starting position is taken, inhale deeply through the nose. Then it is necessary to drastically empty the lungs and stop breathing. In the process of exhalation, you need to pull the stomach in as much as possible.

You need to hold out in the described state for 15 seconds, after which you can exhale smoothly and allow the muscles to relax. Then they rest, having made a couple of inhalations and exhalations, and then they go through the whole procedure again.

Belly Slimming Breathing Trainer

The abdominal breathing simulator enables every person, even without any preparation, to effectively engage in breathing exercises. This instrument is based on the principle of shortness of breath.

The main element of the simulator is a plastic tube, which creates an obstacle to the exit of air from the lungs and oral cavity. As a result, air pressure is increased by the resistance of the lungs, which leads to an increase in the volume of oxygen entering the blood.

Oxygen promotes better fat oxidation and, as a result, weight loss.

In addition to the fact that the simulator helps to lose weight, it also has other useful properties:

• Relief from stress.
• Ensuring adequate and uninterrupted sleep.
• Bringing back the pressure.
• Airway cleansing.
• Improving blood circulation.
• Elimination of slags and toxins.
• Stimulation of brain and physical activity.
• Rejuvenation of the body.

To use the machine, place it in your mouth. After installing the unit, inhale through the nose and exhale through the mouth.

When the lungs are filled with air, the abdomen should become convex, while when they are empty, it should be concave.

Keep a close eye on the diaphragm as it goes up and down. It is advised to carry out this procedure within 5 minutes a day.

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Contraindications to breathing exercises

Despite its effectiveness, any breathing exercises involve a number of restrictions under which it is contraindicated to practice it.

The main contraindications include the following:

• Traumatic brain injury.
• Sudden changes in blood pressure.
• Radiculitis.
• Damage to any part of the spine.
• Osteochondrosis in acute form.
• Thrombosis, in which there is inflammation in the walls of the veins.
• Recent heart attacks.
• The presence of various kinds of bleeding.
• Diseases of a mental nature.
• Severe bodily illnesses.

If you have at least one of the listed contraindications, you should consult your doctor.

A specialist, if possible, will select the optimal set of breathing exercises. Many people dream of getting rid of the hated fat, especially in the waist area, but few remember about breathing to lose weight in the abdomen.

It is important to learn to breathe correctly, to test various techniques on yourself, to analyze the results - this is the only way to find the set of exercises that will bring real results.

Useful videos on the features of performing breathing exercises for losing weight on the abdomen

Features of breathing techniques for weight loss. Weight loss and waist reduction using the bodyflex technique - gymnastics by Marina Korpan:

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

Correct breathing for slimming the abdomen and sides:

Breathing Technique for Burning Fat and Reducing Waist Size: