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Bodyflex: How breathing exercises help you lose weight without a gym

breathing exercises to lose weight

Bodyflex is a weight loss system that has helped many women find their dream figure without intense gym training. Gymnastics allows you to eliminate excess volume in a certain part of the body, learn to breathe correctly and speed up metabolism. In this material we will talk about the main features of the miracle gymnastics of an American housewife who regained her beautiful figure after giving birth, and analyze a set of exercises for beginners aimed at losing weight in the abdomen, hips, hips and other problems le areas.

Bodyflex combines elements of yoga, pilates and stretching. The system was created by the American housewife Greer Childers, who for a long time unsuccessfully struggled with excess weight through aerobics, fitness and exhausting diets. According to the author of the technique, only a trip to an esoteric guru and mastery of oriental breathing practices helped her put her figure in order without strict dietary restrictions and constant work on her body in the gym.

Having achieved the desired result, Childers created her own fitness line for busy housewives, simplifying yoga asanas and making the workout routine easier. Over time, the bodyflex has changed constantly. Initially the author offered interested parties training plans of varying effectiveness using her personal invention, the "jimbara" - an expander for static training. Next, the bodyflex was simplified into 12 static exercises.

Bodyflex became popular in our country after being promoted by a fitness instructor. The coach suggests performing breathing exercises daily, combining them with proper nutrition and other physical activities, which significantly increases the effectiveness of the exercises.

Principles

The basic principle of gymnastics is correct breathing during training. During the exercise, the student must periodically hold his breath, using a small volume of lungs that is not constantly used, which creates a shortage of oxygen in tense muscles. Provoked breathing of oxygen causes oxygen to be sent to the problem areas of the body, on which the main work is done, and activates the fat burning process. This feature of training allows you not only to break down fats, but also speed up your metabolism.

Benefit

Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constantly working on your muscles. In addition to active fat burning, gymnastics:

  • Improves blood circulation, normalizes the functioning of the cardiovascular system;
  • Increases immunity;
  • Helps fight stress, apathy, normalize sleep and develop resistance to stress;
  • Does not tighten muscles;
  • Improves joint mobility;
  • Saturates the brain with oxygen, normalizes cerebral circulation, which helps to get rid of headaches and migraines;
  • Activates the elimination of waste and toxins through profuse sweating;
  • Strengthens abdominal muscles through diaphragmatic breathing;
  • Improves mood, gives energy and vigor.

Bodyflex teaches you to breathe correctly and instills a love of sport, so gymnastics is suitable for people with a low level of physical fitness and those who are obese.

Contraindications

Bodyflex cannot be practiced if you have:

  • Cardiovascular disease;
  • Eye diseases (glaucoma, myopia with astigmatism);
  • Tuberculosis, asthma;
  • Hypertension and hypotension;
  • Increased intracranial pressure;
  • Changes in blood pressure;
  • Acute inflammatory processes;
  • Oncological diseases;
  • Epilepsy;
  • Aortic aneurysm;
  • Heart failure;
  • Varicose veins;
  • Diabetes mellitus;
  • Pathologies of the pancreas and gastrointestinal tract.

Also, gymnastics should not be performed during pregnancy, menstruation, ARVI and flu or exacerbation of chronic diseases. In any case, before starting classes, you should consult your doctor.

Characteristics of gymnastics

Bodyflex is a specific area of fitness that has a number of characteristics:

  1. Training should be done 2-2. 5 hours after eating. Doing bodyflex exercises immediately after eating can cause stomach pain and cause the development of gastrointestinal diseases.
  2. Before class, you need to ventilate the room.
  3. It is necessary to perform exercises and breathing practices daily, otherwise the training will not give any results.
  4. Active breathing can cause dizziness and, in extreme cases, lead to fainting. These symptoms are often observed in beginners, so training should be done with caution and ideally with a trainer.
  5. Abdominal breathing with long delays can cause hyperventilation or hypoxia, which can lead to unpleasant consequences.

It is important to note that bodyflex is effective for overweight people. In addition, exercise should become a lifestyle even after losing weight, since due to a sharp decrease in load, the weight may return.

Breathing technique to lose weight at home

Abdominal breathing is the basis of the bodyflex. Performing a special technique is aimed at connecting the diaphragmatic muscles to work, which helps to improve blood circulation and saturate the blood with red blood cells that transport oxygen to the cells of the body. At the same time, this type of breathing involves the abdominal muscles, so the main results will be noticeable in life and only after time on other parts of the body.

The abdominal breathing technique consists of five main phases:

  1. Clear your lungs.You need to press your lips tightly with a tube and exhale all the air that is in your lungs. It is also important to monitor the abdominal muscles: they should be tense, and the stomach should be pulled in.
  2. Saturation of tissues with oxygen. Purse your lips tightly and take a deep breath through your nose, using your diaphragm muscles.
  3. "Empty". After inhaling, he immediately exhales forcefully through his mouth, saying "crotch" or "ah. "The stomach should be pressed against the spine as you exhale.
  4. Holding your breath.At this moment, you need to hold your breath for 8-10 seconds, tensing your abdominal muscles as much as possible and pressing your stomach towards your ribs. It is at this stage that basic exercises are performed and active fat burning begins.
  5. Relaxation.It is necessary to exhale slowly, relaxing the previously involved muscles.

The basic rule of breathing: exhale through your mouth, inhale through your nose. In addition to mastering the technique, a person must learn to control the muscles of the diaphragm and abdominals.

A series of exercises for beginners for all parts of the body

A standard set of bodyflex exercises for beginners is aimed at working all muscle groups, including the muscles of the face and neck.

Exercise 1. "Lion"

Helps eliminate double chin and smooth out wrinkles.

  1. Stand straight, feet hip-width apart. Move your pelvis back, bend your legs at the knees, place your palms on your hips, placing your palms above your knees, around your back.
  2. Perform the breathing technique.
  3. In the delay phase, extend your tongue forward and look at the ceiling. Stay in this position.
  4. After completing the phase, exhale and relax your facial muscles.

Exercise 2. "Diamond"

Strengthens the muscles of the arms and chest.

  1. Stand straight, feet shoulder-width apart. Bend your arms at the elbows and raise them to chest height. Close your fingers to form a diamond shape.
  2. Perform a breathing technique.
  3. During the delay phase, squeeze your fingers as much as possible, tensing the muscles in your arms and chest.
  4. Remain in this position for the required time.
  5. Exhale, inhale and relax.

Exercise 3. "Boat"

Strengthens and lengthens the muscles of the inner thighs, works the back muscles.

  1. Sit on the floor and spread your legs straight to the sides as much as possible. The socks are facing up. Place your palms between your legs.
  2. Perform the breathing technique.
  3. During the lag phase, lean your body forward, stretching your torso and arms out in front of you as much as possible. Stay at the lowest point.
  4. Exhale and repeat the exercise.

Exercise 4. "Dog"

It removes the pant and improves the mobility of the hip joints.

  1. Get on all fours.
  2. Perform the breathing technique.
  3. During the delay, lift the bent leg to the side, lowering the foot slightly and pointing the knee up.
  4. Stay in this position until you exhale.
  5. As you inhale, return to the starting position and repeat the exercise on the other leg. Do three reps on each side.

Exercise 5. "Swallow"

It works the gluteal muscles.

  1. Get on all fours with emphasis on your elbows.
  2. Bend your back slightly and perform the breathing technique.
  3. While holding your breath, move your straight leg back, pulling the toe towards you. Fix yourself in this position.
  4. As you inhale, return to the starting position and repeat the exercise on the other leg. Do three reps on each side.

Exercise 6. "Corner"

Helps strengthen the muscles of the lower leg and back of the thigh.

  1. Lie on your back. Place your feet on the floor, place your arms along your body. Perform a breathing technique.
  2. As you hold, lift your legs straight, clasping your shins or thighs with your hands. Point the socks towards you, pressing your tailbone and lower back into the floor.
  3. Hold the position for as long as possible.
  4. Exhale and as you inhale, lower your legs to the floor. Repeat the exercise 3 times.

The main emphasis in the classic bodyflex complex is on the work of the abdominal muscles, thanks to constant muscle tension while holding your breath and performing exercises. With regular exercise, you can create a beautiful waist shape, eliminate excess volume in this area and train the deep abdominal muscles.

For stomach and hips

Exercise 1. "Lateral stretch"

  1. Stand straight, feet hip-width apart.
  2. Perform the breathing technique.
  3. While holding your breath, raise your right arm and tilt your torso to the left. Make sure your pelvis does not move to the right. The hand extends diagonally. The left hand can be placed on the thigh or stomach.
  4. At the end of the phase, relax and lower your hand. Inhale and repeat the exercise on the other side.

Exercise 2. "Simple press"

  1. Lie on your back. Place your feet on the floor, 30-35 cm apart from each other.
  2. Perform a breathing technique.
  3. During the delay, lift your upper torso off the floor, keeping your arms parallel to the floor with palms facing down. The head is straight, the chin is not pressed to the chest. The gaze is directed forward. The lower back does not lift off the floor.
  4. As you exhale, return to the starting position. As you inhale, repeat the exercise.

Exercise 3. "Pretzels"

  1. Sit on the mat, straighten your legs in front of you, placing your feet together.
  2. Perform the breathing technique.
  3. During the delay phase, bend your right leg at the knee and place it on the ground on the outside of your left thigh.
  4. Put your right hand back and with your left hand grab your right thigh and pull it towards your body.
  5. Turn right and look back.
  6. Return to the starting position, exhale and repeat on the other side.

Exercise 4. Horizontal "Scissors".

  1. Lie on your back, legs bent. Place your hands under your buttocks and press your lower back into the floor.
  2. Perform a breathing technique.
  3. Raise your legs straight up, pull your toes back and perform cross swings, crossing one leg over the other.
  4. Once the time has passed, return to the starting position and inhale.

Exercise 5. Vertical "scissors".

  1. Remaining in the same starting position as the previous exercise, perform the breathing technique.
  2. While holding your breath, lift your legs, pull your toes back, and alternately raise and lower your legs with minimal range of motion.
  3. Return to the starting position and inhale.

Exercise 6. "Rinse"

  1. Get on all fours.
  2. Perform a breathing technique, hold your breath without holding your stomach.
  3. While holding your breath, relax your stomach, then use your muscles to pull it towards your back. During the entire delay phase, alternate movements.
  4. Then return to the starting position.

Efficiency and results

There is a lot of controversy about the effectiveness of the bodyflex. Some claim that the technique is useless and can only harm the body, others vouch for good results, citing their weight loss experience.

Regardless of the type of training, a special role in weight loss plays a calorie deficit, which is created only through proper and balanced nutrition. Therefore, to get rid of extra kilos, you should give up fast food, reduce portions of fatty, starchy and sweet foods, increase the consumption of fresh vegetables, fruits, cereals and give preference to lean meats and fish.

It is worth noting that bodyflex is aimed at eliminating excess volumes, not kilograms, so at the initial stage you should record body parameters and track changes after each workout. According to followers of the technique, with the correct implementation of the technique, constant training and proper nutrition, it is possible to reduce the waist by 5-7 cm in a week. It is important to understand that with proper weight loss without returning extra pounds, the result is not achieved immediately. Complex and long-term work is required.

Expert recommendations

Experts recommend conducting the first lessons together with a trainer who will show you how to breathe and perform the exercises correctly. This will help avoid the unpleasant consequences that beginners most often encounter: misunderstanding of the work of the diaphragm muscles, dizziness due to prolonged breath holding, etc. Since the most important thing is breathing, you need to work on it first, even in the daily complex 3 -5 exercises to work on the problem area. In the future, as you gain experience, you will be able to add variety to your workout by working on multiple muscle groups at the same time.

Experts also note that bodyflex is not a universal way to lose weight for everyone, as the creator of the technique claims. Gymnastics is not suitable for everyone, so if you notice a deterioration in your health or lack of the desired results, you should replace bodyflex with a popular analogue, the effectiveness of which is guaranteed. This could be Pilates, callanetics, power yoga, dance and classic fitness with cardio and strength exercises.

Training results are particularly influenced by the regularity of training. You should perform gymnastics every day, dedicating 15-20 minutes in the morning before breakfast. If time permits, you can train 2 times a day and perform the breathing technique, tensing the abdominal muscles, at any free time.