Bodyflex is a training system that helps you quickly lose weight, spending only 15-20 minutes a day on exercise. Its secret is special breathing during exercises. Bodyflex is not complicated, accessible, and quite effective with regular exercise. However, the mechanism of its action has not yet been studied, and therefore there are many doubts about the harmlessness of this method. Let's consider a set of exercises and the rules for performing them, as well as all the pros and cons of bodyflex and contraindications to training using this system.

Most bodyflex exercises are simple hatha yoga asanas. By themselves, they do not cause rapid weight loss. Active fat burning occurs when performing asanas is accompanied by a special way of breathing with deep breaths, full exhalations and long pauses.

Bodyflex is a training system based on a special breathing technique and aimed at reducing body fat. However, in reality, the answers to the question: what is bodyflex are the most contradictory. Some talk about it as a method of losing weight and getting healthy, others call it quackery and a commercial scam. The reason for this is that the mechanism of action of this technique is unclear. The way bodyflex popularizers and trainers explain this mechanism does not stand up to criticism. But physiologists have not yet begun to study this issue.

However, this method still works, although not for everyone. There are a number of conditions under which you can expect weight loss from bodyflex exercises. In addition, there are many categories of persons for whom engaging in this practice is strictly contraindicated.

The creator, or rather, the popularizer of bodyflex is the American housewife Greer Childers. The desire to lose excess weight led her to an expensive weight loss program, where the exercises were accompanied by unusual breathing. Greer was initially skeptical about these features, but as she continued her workouts, she soon noticed a rapid decrease in her body size.

Having realized that this system works, she decided to make this technique available to everyone, and not just those who are willing to pay $1,500 for weight loss courses. As a result, Childers created a training program based on simple hatha yoga asanas and the breathing system, which she learned in classes at an elite club. The author called her technique bodyflex, which literally means “bending the body.” Having tested the effectiveness of her system on friends, she soon began teaching bodyflex for weight loss, released videotapes and wrote a book, thanks to which the whole world learned about this technique.

Execution technique

The basis of bodyflex is special breathing. Its development should be given close attention, since only proper breathing guarantees the effect of losing weight when practicing bodyflex. Therefore, bodyflex for beginners includes several classes to gain proper breathing skills.

His technique is as follows:

1. Stand up straight, relax your stomach.
2. Exhale all the air through your mouth.
3. Inhale quickly and sharply through your nose, sticking out your stomach.
4. Exhale all the air through your wide open mouth, accompanying the exhalation with the sound “pahhh”.
5. After exiting, immediately pull in your stomach and do not breathe for 10 seconds. It is convenient to count in two-digit numbers.

The exercises begin immediately after exhalation with the abdomen drawn in and continue while holding the breath. After a ten-second pause, a breath is taken, another breathing cycle is performed, and the exercise is repeated. The classic set of bodyflex exercises, proposed by its creator, includes stretching and hatha yoga asanas. But, in principle, these can be any available exercises that can be performed with a ten-second breathing pause.

Set of exercises

The complex contains 12 exercises, each of them must be repeated three times (symmetrical - in both directions). Before starting each exercise, you must do a breathing cycle according to the method described above. The movements are performed during a ten-second breath-hold.

Lion grimace

This and the next exercise are called bodyflex for the face, as they tone the muscles of the face and neck. Take the “volleyball player position” - legs slightly wider than shoulders, knees bent, pelvis pulled back, straight arms resting with palms at the knees.

Do a breathing cycle (see above), and while pausing, without breathing, do the following:

• Purse your lips in a circle and pull it down using the force of your facial muscles.
• Look up with your eyes wide open.
• Without relaxing your lips, push your tongue down as far as possible to feel a strong stretch at its base.
• Hold the position for 10 leisurely counts. It is convenient to count in two-digit numbers.

Grimace of horror

When performing, you should feel tension in the muscles of the chin, neck, and sternum.

• From the “volleyball player’s stance,” push your lower jaw forward as much as possible, extend your neck and lips, folding them like a chicken tail.
• Raise your head, pointing your lips towards the ceiling. At the same time, the muscles of the chin, neck, and sternum should become very tense.
• Do a breathing cycle.
• When the cycle is paused, straighten your arms and move them back, keeping the muscles of your face, neck, and sternum tense. Hold the pose for 10 seconds.

Diamond

Stand up straight, clench your hands into fists and press them against each other in front of your chest. Your forearms should be parallel to the floor. During the breathing pause, forcefully press your fists into each other.

Side stretch

From a “volleyball player’s stance,” perform a breathing cycle. Exhaling, rest your left elbow on your leg near your knee, and straighten your right leg and move it back. Raise your right hand above your head, touching your ear, so that it forms a straight line with your body. Stretch your right hand to the side, feeling the tension on the side surface of the body.

Leg abduction

Take a knee-elbow position with one leg straightened back. She should rest her toe on the floor. While pausing, lift your straightened leg up and hold for 10 seconds. Perform 3 repetitions for each leg.

Flame

From the knee-elbow position, place one of your legs perpendicular to the body, straightening it. While pausing, lift your extended leg up, holding it. The buttocks should burn after this exercise, which prompted the author of the technique to give it such a name.

Boat

From a sitting position on the floor, spread your straightened legs as wide as possible, pulling your toes towards you. Lean on your hands and perform a breathing cycle. While pausing, extend your arms forward and bend toward the floor, feeling the tension in your inner thighs.

Pretzel

While sitting, cross your left leg over your right so that your knees are one above the other. Place your right hand on your left knee and place your left hand behind your back. During the pause, turn your body to the left, pulling your left knee towards you and trying to look back.

Kitty

Standing on all fours, while pausing, lower your head down while arching your back.

Scissors

Lying on your back, palms on the floor under the buttocks, lumbar spine pressed to the floor, toes extended. Without breathing, raise your straight legs to a height of about 10 cm and cross them, changing position and imitating the movement of scissors.

Press

Lie on your back, legs bent, feet shoulder-width apart, arms extended vertically. While pausing, raise your shoulder blades, stretch your arms and chest up.

Leg stretching

Lying down, lift your straight legs up, grabbing your shins with your hands. Point your toes forward. While pausing, pull your shins toward you with your hands, feeling the stretch in the back of your legs.

Features of training

In order for bodyflex exercises to help you lose weight without harm to your health, you must follow the following rules:

• You can only train on an empty stomach, no earlier than 2-2.5 hours after eating.
• You need to exercise every day; if you skip workouts, there will be no results.
• Training should be carried out in well-ventilated areas.
• Beginners should not practice alone, as hyperventilation can cause dizziness and fainting. There should be a person nearby who can provide first aid if necessary.
• Doing bodyflex does not make sense for those who have a body mass index within the normal range, as well as for those who engage in other types of fitness and sports.
• To lose weight and maintain the achieved weight, you should exercise constantly. When you stop exercising, the lost pounds quickly return.

Contraindications

Bodyflex breathing exercises contain deep breaths, leading to hyperventilation of the lungs, as well as holding the breath, which can cause hypoxia, so it is contraindicated for the following diseases:

• for cardiovascular diseases, hypertension;
• high intracranial pressure;
• vascular pathologies (aneurysms, atherosclerosis);
• glaucoma and other eye diseases;
• within a year after spinal surgery;
• for joint replacement, implants in the spine;
• for oncological diseases;
• stomach ulcer, duodenal ulcer, colitis;
• during acute infectious and inflammatory diseases, relapses of chronic diseases;
• bleeding;
• pregnancy.

Conflicting reviews

The bodyflex system has many supporters and opponents.

It causes particular indignation among trainers in other areas of fitness and sports. In their opinion, bodyflex does more harm than good. Their main arguments:

• You cannot build a beautiful and strong body with the help of bodyflex, since it only affects fat mass, practically without changing muscle mass.
• Bodyflex whets the appetite, those who practice it begin to eat more.
• Burning fat in problem areas, which bodyflex trainers promise, is impossible. Weight loss occurs evenly throughout the body.
• Breathing affects physical and mental processes in the body; various breathing practices can bring both benefit and harm. The mechanism of bodyflex has not been studied, so it is possible that it is harmful.
• This is another way to lose weight “for the lazy”, akin to a magic pill, it does not stimulate the transition to a healthy lifestyle.

According to reviews from supporters of this system:

• Bodyflex really works, volumes are reduced, but as soon as you stop exercising, the lost fat comes back.
• Intestinal motility improves, constipation disappears.
• Increases endurance.
• More energy appears.

Some critics of bodyflex talk about the dangers of holding your breath in combination with physical activity. However, if we turn to ethnography, we can recall Japanese ama pearl divers, whose work has common features with this weight loss technique. Ama, in the same way, actively move while holding their breath, examining the seabed. The fact that women are engaged in this trade until they are 85 years old suggests that there is no great harm to health from such breathing exercises. So, if bodyflex helps you lose weight and maintain normal weight, then most likely you can do it without fear.

Bodyflex– a system for weight loss and normalization of body function. It is an excellent alternative to running and diets. Bodyflex was developed by a simple housewife, but quickly proved its effectiveness and became known throughout the world.

This system is ideal for overweight people, as the workouts are simple and non-exhaustive, and the results are noticeable within a few weeks. It is also very popular among people with a lack of personal time, because the lesson takes only 15 minutes a day.

As with any weight loss methods and training systems, bodyflex has certain rules and requirements. If some are not followed, there will simply be no result from training, and if you do not listen to others in time, you can even harm your own health.

System. Bodyflex exercises should be done daily. You cannot skip training, otherwise you will not get the expected effect. If you miss more than 3 classes, you will have to practice breathing again almost from scratch.

Self-discipline. Be strict with yourself: regardless of your mood, desire to lie on the couch, or complaints about lack of time, allocate 15 minutes a day to exercise. Training should only take place on an empty stomach. It is best to do this before breakfast, when a new portion of food has not yet entered the stomach.

Compliance and strict adherence to instructions. The time allotted for classes should not be less than or exceed 15-20 minutes. Do not invent new exercises, perform only those developed by Greer Childers.

Nutrition. The bodyflex system does not imply any restrictions on food, that is, in addition to exercises there are no special diets. But don’t forget about proper nutrition and, having started classes using this method, become a fast food lover. You need to eat small portions, but often and, of course, try to avoid junk food.

Correct breathing. Before moving on to full-fledged exercises, it is important to learn how to inhale and exhale correctly. Breathing should not be shallow, but abdominal, then the lungs will function at 85 - 100%, and not at 25% as usual.

Where to begin

Having read rave reviews on the Internet, many believe that the bodyflex system is suitable for everyone without exception, but in fact there are limitations. And it is important to know everything about them before starting training.

Restrictions for practicing bodyflex

Pregnancy. The main thing in this training system is proper breathing, which cannot be achieved without creating high tension in the abdominal walls. And this, in turn, can cause significant harm to the unborn baby and even stimulate a miscarriage. If you still remain a fan of bodyflex, then avoid breathing exercises and leave only stretching.

Chronic illnesses, injuries or recent surgeries. Taking deep breaths and holding your breath provoke a state of stress in the body. At the same time, the heart rate increases, blood pressure rises, all this in combination with training (tension) of different muscle groups can negatively affect human health.

Decide what you expect from your training

Weight loss. Bodyflex is especially suitable for people with excess fat. Exercise will help not only lose weight, but also tighten sagging skin. In this case, after just a couple of weeks of “correct” training (first you need to learn how to correctly perform breathing exercises), results will be visible both in weight loss and in the general tone of the body. Those who have a small percentage of excess weight (no loose loose fat) should not expect great results in losing weight.

Noticeable improvements in health. According to research, regular bodyflex exercises help strengthen the immune system, reduce the risk of heart disease and the development of cancer cells, normalize the functioning of the digestive system, and even help you forget about such a bad habit as smoking. In order to increase the overall tone of the body, practicing this system is useful for both women and men.

How to organize classes for a beginner

What you will need for classes

Those who have already tried bodyflex claim that it is similar to yoga. What will be required to start training and will the set be identical?

1. Essential item - rug. Just like for yoga, for bodyflex training you need to purchase a gymnastic mat. It will be convenient to train with it, take various gymnastic poses, without being distracted by your feet sliding on the floor.

2. Pay attention to your workout suit. It has been scientifically proven that women are more responsible in their activities and find them more interesting if they perform the exercises in beautiful clothes, selected specifically for such training. Of course, a positive attitude plays an important role; it can significantly speed up and enhance the result, but try to choose not only a beautiful, but also a comfortable suit.

Primary requirements:

• do not hinder movement;
• do not use a tight elastic band around the waist and abdomen;
• be soft and elastic.

Sports leggings or shorts and short tops are perfect.. For those who prefer a freer style - cotton T-shirts and trousers with elastin. Don't forget to wear thick socks; you won't need shoes to perform the exercises.

3. Take care of materials for classes. Find exercises on the Internet, buy books or video tutorials on bodyflex. Books and websites should contain not only a detailed description of the exercises, but also illustrations for clarity. If the choice fell on a video course, then make sure that the place for training is close to video equipment (monitor or TV).

4. Do not forget about strict control of the time allotted for one lesson. Since the lesson should not last more than 15 - 20 minutes, there should be a clock in your visible space. You can even set a timer that will signal when the workout is completed. You will also need a stopwatch (can be replaced with a watch with a second hand) to control the time when holding your breath.

So, to organize classes, beginners will need the following: a mat, a tracksuit, a watch with a second hand or a timer, visual materials on bodyflex and a free space for training.

Mastering breathing

Breathing in bodyflex is the most important aspect. . The entire result of your training depends on whether you learn to breathe correctly. To understand the basics of this “special” breathing, you need to take the “basketball player” pose and follow the instructions.

You need to empty your lungs of air. This is done through the mouth. Remember, you should always exhale in bodyflex only through your mouth! We purse our lips as if we were saying “y”, then exhale slowly, trying to completely empty our lungs for the next inhalation.

A quick breath. In bodyflex you should inhale only through your nose, your mouth should be closed! Try to take as deep a breath as possible so that your lungs fill completely.

Sharp exhalation. We remember that air is released through the mouth, but at this stage the lips are not pulled out with a tube, but are first folded together into a tight line (it’s easier for women to understand if you imagine that you have just put on lipstick and are trying to evenly distribute the tone on your lips). So, quickly exhale the air, and you should hear “groin.”

Holding your breath. When performing this part of the breathing exercises, the head should be lowered down and the stomach should be pulled in. We count slowly, and on the eighth count we move on to the final part.

Relaxed breath. We take the initial position, relax the muscles and take a calm breath through the nose.

At the beginning of breathing practice, you may feel a little dizzy or cough. Don't be scared, your lungs are just not used to such hyperventilation. Over time this will pass.

Mastering the exercises

First, let's look at the three main points from which the exercises will begin.:

"Basketball player":

• half squat,
• legs spread,
• the body is tilted forward,
• palms a couple of centimeters above the knee.

"Wide gray":

• look up
• shoulder blades retracted
• hands are behind your back,
• palms on the floor.

"Four point emphasis":

• knees, pelvis, body, arms should all be at an angle of 90°.

Exercises

Now you can go directly to the exercises. Let's look at some of them so that beginners can understand the bodyflex system in more detail.

a lion

The muscles of the face and neck are toned. Regular practice helps reduce wrinkles.

Starting position “basketball player”. In this position, the stomach is pulled in and breathing exercises are performed (stages 1–4). Then the wide eyes should look up, and the lips should be folded as if they were planning to pronounce “y” and directed downwards, then the tongue should stick out as much as possible.

In this position, breathing is held for 8 seconds. The exercise is repeated five times.

Boat

Working on the inner thigh.

Starting position “wide squat”. The first 4 stages of breathing exercises are performed.

Hold your breath for 8 seconds after bending your torso forward, while your arms should be extended in front of you, your shoulders should be lowered, and your stomach should be pulled in. Repeat 5 times.

Cat

Strengthening the muscles of the back, abs, neck.

Starting position “four-point emphasis”. The first stages of breathing are performed.

Delay for 8 seconds after the back is arched upward as much as possible and the head is lowered down.

All exercises of the bodyflex system are accessible and easy to perform, but at the same time they bring amazing results. Complexes have been developed for the muscles of the face and neck, back and abs, legs and buttocks. Thus, by devoting just 15 minutes of your time to regular training, you can tighten your muscles, get rid of extra pounds and improve the overall condition of your body.

Bodyflex gymnastics for weight loss

How realistic is it to lose weight by doing bodyflex? Just one week of regular exercise will bring you amazing results - your waist can decrease by up to ten centimeters.

Breathing exercises Bodyflex for weight loss

Bodyflex breathing exercises are a kind of morning exercise. Only Bodyflex is an unusual exercise. Yes, it takes a little time, like everything you have to do, but the result from using the technique is higher and is achieved faster than from regular charging, and therefore it’s worth trying and making sure of it. You will need fifteen minutes a day, preferably in the morning, and a good mood to make the exercise enjoyable.
Bodyflex breathing exercises for weight loss consists of twelve basic exercises that allow you to use the muscles of the whole body, even including the muscles of the face and aerobic breathing, which, in fact, distinguishes Bodyflex from regular exercises. Proper breathing is very important when performing exercises; it allows you to saturate literally every cell of your body with oxygen.

The effectiveness of Bodyflex for weight loss
How realistic is it to lose weight by doing Bodyflex? Just one week of regular exercise will bring you amazing results - your waist can decrease by up to ten centimeters. Once you see dramatic changes in your figure, you may want to train twice a day, so you will achieve results even faster. Sometimes some medications taken for certain diseases can slow down progress, but even in this case, the effect will definitely come, you just have to wait a little longer.
This technique has almost no negative reviews; the vast majority of those who tried it noted weight loss and improvement in the general condition of the body, strengthening muscles and oxygen saturation of internal organs, and a noticeable increase in tone. The results from bodyflex exercises, as they say, are obvious, because wrinkles are smoothed out, the skin becomes toned and looks healthy, and the blue under the eyes disappears. What woman wouldn't like such an amazing result?
Since its formation, the basics of the technique have remained unchanged, over time new exercises and similar techniques based on the original appear, but having made Bodyflex a part of your life and seeing at least once the results that it helps to achieve, you will never part with it.

The history of the appearance of Bodyflex gymnastics

Indications and contraindications for Bodyflex exercises

Before you start bodyflex exercises (as well as any other sports activities), you need to determine whether you belong to a group of people for whom this gymnastics is contraindicated for certain health reasons.

Contraindications for practicing the main Bodyflex complex:

1. High blood pressure, frequent fluctuations in blood pressure.
2. Condition after surgery.
3. Heart failure.
4. Severe forms of myopia; retinal disinsertion.
5. Pregnancy (many bodyflex exercises are recommended for pregnant women - consult your doctor).
6. Various hernias.
7. Chronic diseases in the acute stage.
8. Arrhythmia.
9. Diseases and pathology of the thyroid gland.
10. Glaucoma.
11. Bronchial asthma.
12. Increased body temperature.
13. Intracranial pressure.
14. Bleeding.

The benefits of Bodyflex breathing exercises for weight loss and deep diaphragmatic breathing, which are made as a result of a comprehensive and thorough study of the technique:
1. Immunity is strengthened.
2. The risk of cardiovascular diseases is significantly reduced.
3. The functioning of the stomach and gastrointestinal tract is normalized.
4. The risk of getting cancer is significantly reduced.
5. Gymnastics makes it easy to get rid of bad habits and not return to them again.
6. Bodyflex is simply indicated for those women who are overweight, with a large mass of loose, loose fat and flaccid skin. Bodyflex exercises, like no other, will make this fat melt and your skin tighten. These exercises can also be very useful for those women who have never played sports and have flaccid muscles - in bodyflex it is not strength exercises that are important, but the development of correct breathing, which they can do.
Bodyflex will be very useful for all those women who want to keep themselves in good shape, have a good figure and improve their health. By the way, bodyflex breathing exercises for weight loss are very useful for men, this gymnastics has gained fans and followers in the stronger half of humanity.

A suit for bodyflex training should be elastic, without a tight elastic band on the belt, not restricting movement. Leggings, shorts - cotton with elastic, loose and soft cotton T-shirts, T-shirts - are best suited for this gymnastics. No shoes are needed - all exercises are performed barefoot (in socks).

Since this gymnastics involves a strict time limit for classes - no more than 15-20 minutes daily, a clock should be placed somewhere nearby to control the time. Time control is also very important in the very first stages of bodyflex, in order to determine for yourself the “depth” of holding your breath, as well as the time for performing certain stretching exercises.

What is the first thing that beginners need to master in bodyflex?
Bodyflex for beginners - how to prepare for classes. The basis of all bodyflex breathing exercises is the correct setting of special breathing - this is what distinguishes gymnastics from other techniques. This specific breathing in bodyflex is associated with hyperventilation of the lungs and breath holdings, which are performed in parallel with special exercises. This way, oxygen is better absorbed by the lungs and transferred to the blood, from where oxygen is distributed to all tissues and organs of the body. This is what bodyflex allows you to quickly break down that fat for which ordinary gymnastics and diets did not bring any results.

How to breathe correctly when doing Bodyflex gymnastics.
First you need to learn how to exhale air. To do this, you need to stretch your lips forward with a tube, trying to slowly, but without pauses, release air through them, trying to release as much of it as possible.
You need to inhale through your nose. After exhaling, you need to close your lips tightly, and then sharply and noisily draw in air through your nose - as much as possible.
Then you need to exhale all the collected air through your mouth. With a low diaphragm position, you need to hide your lips in your mouth and exhale air, opening your mouth as wide as possible. The sound “Groin!” will be heard from the diaphragm. - it means you are doing everything right.
Then you need to learn how to hold your breath correctly. When the air has been completely exhaled, you need to close your mouth and tilt your head to your chest. In this position, with your stomach drawn in towards your spine, you need to stay until the count of eight (but you need to count like this: “A thousand times, a thousand two, a thousand three...”).
Then, taking a relaxed breath, you can feel how the air itself rushes into your lungs, filling them.

Bodyflex for beginners - how to prepare for classes

Mastering the breathing technique using the bodyflex system, of course, is better and more effective when done under the guidance of an experienced trainer. If you do not have such an opportunity, then a good video of bodyflex exercises for beginners, as well as a video tutorial on how to properly breathe, can help in this endeavor. Before performing all the exercises yourself, you need to watch the video of the classes several times to understand the algorithm, determine the duration of each exercise in time, and note all the important nuances for yourself.

Note for beginners: three rules for bodyflex training
Firstly, without systematic training you will be able to achieve literally nothing. This system involves strict exercise - fortunately, this will only require 15-20 minutes a day, and each person can safely allocate them for exercise in the morning, when the stomach is still empty.
Secondly, if you are overweight, then at the very beginning of classes you should perform general exercises aimed at reducing weight, and then start doing exercises for certain problem areas of the body. This sequence is required, otherwise there will be no obvious results.
Thirdly, when starting to do bodyflex gymnastics, you do not need to simultaneously start a strict diet aimed at reducing body weight. It is necessary to take food in fractions, often, little by little, so that hunger does not bother you and does not take away the last strength necessary for exercise. As a rule, after some time after starting classes, the appetite decreases significantly, and the person simply cannot eat in the volumes in which he ate before
To achieve the maximum effect, together with Bodyflex breathing exercises, you can, and rather even need to use some kind of diet, for example, a weight loss program from the World, which includes a set of actions (including doing Bodyflex or Oxysize) to lose weight by 15 kg in a month. This program is free, useful and very effective, you can read reviews of those who have completed this program Here.

Online video with Maria Korpan

Bodyflex with Greer Childers for beginners

Breathing exercises Bodyflex for weight loss - Download torrent

Source (partially): http://www.colady.ru

It is important to understand what bodyflex is, what features distinguish this set of exercises from other programs for beginners, and where to start training. Bodyflex is based on the technique of diaphragmatic breathing, in which the lungs are used 100%, and not 25%, as in ordinary life. By saturating the blood with oxygen, you can speed up your metabolism and stimulate the fat burning process.

The issue of losing weight worries almost every woman, because all girls want to look attractive and have a slender silhouette. Not everyone can master diets and exhausting strength training in the gym. Today there are alternative ways to get rid of excess weight and fat deposits. One of the most successful and popular options, which is easy to master at home for beginners, is bodyflex.

If you breathe correctly and perform gymnastics, you can deliver oxygen attacks to fat deposits in certain areas and problem areas. This will allow you to notice the results of your efforts after 2-3 weeks of intense training.

Basic Rules

The program was started by American housewife Greer Childers. It was she who developed an effective weight loss method that allows you to replace exhausting diets and intense training. Reviews indicate that the program is extremely effective. In addition to helping you lose extra pounds, it can significantly improve your well-being. After completing a full course of exercises, your figure will become slimmer, your skin will be more elastic, your internal organs will be healthier, and your overall health will be much better.

Bodyflex for beginners can be mastered with the help of a trainer. If you want to study at home, video lessons in Russian or Larisa Agapova, specialists in weight loss and figure correction, will come to the rescue.

Before you start training non-stop, it is important to master the main rules of training according to the presented system:

• you need to train no more than 20 minutes a day;
• It is better to do a 15-minute training in the morning on an empty stomach; if you really want to eat, you can drink a glass of juice or herbal tea;
• classes must be systematic, you cannot ignore training, making excuses that you will catch up later;
• force yourself to exercise, regardless of your mood and weather;
• the program does not require a woman to follow a diet, but she must follow the principles of a healthy diet, eat healthy food in fractional portions;
• For training you will need comfortable sportswear, a gymnastics mat and video materials.

Bodyflex is an exercise without additional equipment (dumbbells, fitball), but during training using this method you can burn 3500 calories. For comparison, an hour of regular fitness allows you to get rid of 250 kcal.

Features of breathing technique

Bodyflex training is based on proper breathing. Therefore, the advice for beginners is this: before starting classes, it is important to master the basics of breathing techniques. The effectiveness and efficiency of your exercises depends on whether you master the practice of inhalation and exhalation. The algorithm for proper breathing is simple and accessible. The only thing you need is a little practice:

• You need to empty your lungs. To do this, we fold our lips into a tube and, as it were, pronounce the sound “u,” exhaling until the very end. It is important to remember that all exhalations in bodyflex are carried out through the mouth.
• Having exhaled correctly, you need to take a quick breath. This is done with the nose, mouth closed. Inhale as deeply as possible to fill your lungs with air.
• We exhale sharply, but this time we need to do it not smoothly, but quickly, squeezing our lips into a straight line. As you exhale, you should hear the sound “groin.”
• The next step is holding your breath. To do this, you need to pull in your stomach and lower your head down. We count to ourselves to 7, at 8 units we move on to the final stage.
• Relax your muscles and calmly inhale through your nose.

The first classes may cause coughing or dizziness. Don’t be alarmed, the body is adapting to increased lung function and hyperventilation. Over time, this phenomenon will pass.

It is important to understand that bodyflex has a number of contraindications and limitations. It is better to avoid breathing exercises during pregnancy. If you are an experienced proponent of the program, leave the stretching. It is prohibited to practice the bodyflex method if you have chronic diseases of the cardiovascular and respiratory systems, injuries, or have recently undergone surgery.

Often women are interested in when they can start training according to the system after childbirth and caesarean section. There is no single answer to this question. It is important to feel good, be prepared for stress and consult a doctor first.

Training

The program begins with a warm-up. This allows you to prepare the body, physically and mentally tune it in the right way. There are three positions in which you need to practice the breathing technology presented above, these are:

• "Basketball player". We stand on slightly bent legs, rest our hands on the thigh just above the knee, and the body is tilted forward.

• "Wide gray hair." We sit on the floor and spread our legs as wide as possible. The shoulder blades are brought together, the arms are behind the back, with the palms resting on the floor.

• "Four point emphasis." We stand on all fours, back straight, legs and arms perpendicular to the body.

Having mastered the basic positions, you can proceed directly to training. There are many different exercises, but the most common are:

1. "Boat". This exercise is aimed at working the inner thigh. We start practicing from the “wide squat” position. It is necessary to do breathing exercises; before holding your breath for 8 seconds, you should lean forward, stretch out your arms, lower your shoulders and draw in the muscles of the abdominal wall. The exercise is performed 5 times.

1. "Cat". During the movement, it is possible to use the muscles of the abs, back and neck. To perform this, you need to take the “four-point emphasis” position. We do the initial stage of breathing exercises. Before holding your breath for 8 seconds, you should round your back as much as possible and lower your head down. Then return to the starting position and repeat 3-4 times.

1. "A lion". This exercise helps strengthen the muscles of the face and neck. We start training from the “basketball player” position. The exercise begins with 4 stages of correct breathing, then you need to curl your lips into a tube, and then open your mouth as wide as possible and stick out your tongue.

Also watch the video:

To ensure the effectiveness of the program, just try classes on the bodyflex technique for beginners. By systematically training, you will notice that you begin to feel much better, your body has acquired the desired shape, and a good mood has become your constant companion.

Greetings, friends! There are a huge number of different ways to make your appearance look good. Diets, sports, fasting, plastic surgery... Most of them carry restrictions, difficulties, sometimes pain, and often financial costs.

I've always wondered - isn't there a way to keep your body in great shape without grueling procedures? And I found such a method, I even tested it on myself - I mastered it . And I’ll tell you what it is, how to use this method, who can or cannot use it, what results it gives.

What is bodyflex

If you literally translate the word from English, you get “bend the body.” And indeed, in this technique you have to constantly bend over, one way or another, to stretch. But the main thing is not arching in bodyflex. The weight loss effect is achieved thanks to a special type of breathing that should be used during exercise.

The author of this technique is American housewife Greer Childers. She came up with it back in the 80s, claiming that after the birth of three children and a very large size of 52, she managed to lose several tens of kilograms.

At the same time, as a mother of many children, she had no time to go to the gym or arrange hour-long workouts for herself. Greer constantly failed her diets (Oh, we understand her here, right?).

Therefore, after studying a lot of literature and methods of losing weight, going through expensive clinics, Mrs. Childers came up with a 15-minute complex special exercises based on specific breathing techniques.

It turns out that bodyflex, in essence, is breathing charger . However, not everything is so simple, because in any exercise attention is paid to proper breathing. Here, so-called diaphragmatic breathing is used - using the stomach.

How to breathe in bodyflex

Usually people breathe shallowly. During classes It is impossible to breathe calmly in sports. And you always need to do it right.

In bodyflex they breathe like this:

Important! At first, no one is able to hold their breath with a hollow belly for the required amount of time. But don’t stop trying—at first, hold the cavity as long as you can stand it, gradually increasing your capabilities.

The importance of each stage of the process is great - at first the blood is saturated with oxygen, and then, at the moment of holding your breath, it rushes to the place of muscle tension and burns fat deposits. Therefore, it is important to first master the breathing technique, only after adding stretching.

This technique is not easy to master. Many people are embarrassed by the need to breathe so loudly. Unprepared people often cough at first, experience dizziness, “flies” may appear before the eyes, and tingling in the limbs. Try it yourself - and tell us in the comments what you feel for the first time. My head was very dizzy.

To master the technique correctly, I recommend you the book by Marina Korpan “Bodyflex for face and body”, where the basics are laid out method and details about it. There is also a video from lessons by the same author and others, including Greer Childers herself.

Just don’t be scared - at first it was funny for me to watch them breathe. But, judging by the reviews, bodyflex does work. Let's see what it gives.

Bodyflex: pros and cons

This technique is used not only for weight loss . Bodyflex works in many directions at once:

• tones muscles, gently trains them, removes flabbiness and inches from the waist and other places;
• speeds up metabolism;
• breaks down fats;
• activates the lymph flow, cleansing it;
• heals and trains the respiratory system and the entire body.

Reviews

Many people speak enthusiastically about the system:

“After the second birth, my old waist refused to return. Diet is not my thing. Exhaustion from sports too. And I came across a book on the “Lose weight in 15 minutes” layout. Tempted. I studied everything and started studying.

Given my laziness, I didn’t even do this regularly. But I felt the influence. And then I gave up bodyflex. I returned 10 years later, when I was already over 40. I really needed to lose weight. And most importantly, sedentary work led to poor health and shortness of breath. At just 40 years old! And I remembered about bodyflex.

After the first lesson, it was so nice to feel my muscles. I immediately felt their tone and buzz. Really, it was very nice to remember these feelings. In general, now I do it regularly. There is also weight loss, and there is also much better health. Girls, get busy! Marina".

“What I like most about bodyflex is that you don’t have to exhaust yourself or strain yourself. The exercises can be done quite slowly - beauty! They still gave me the effect. After two weeks of daily 15-minute exercises, my clothes became a little too big for me.

And after 3 months I had to change my wardrobe. The main thing is that the more you do it, the easier it gets. And I got so involved that without these exercises I feel out of place. Natasha."

The reviews are really great.

Contraindications

Yes, the Bodyflex weight loss system also has them. It should not be used if you are diagnosed with:

• heart problems - failure, aneurysm, pulmonary hypertension;
• aneurysm of the vessels of the head;
• increased pressure in the skull;
• oncology;
• bleeding.

Also if there are implants in the spine or if little time has passed since operations on it (at least a year).

Types and subtypes of exercises

The advantage of this system is that you can perform full complex exercises, and only part of it. You can practice standing, sitting on a chair and even lying down. Even very weakened people and bedridden patients can do the exercises. You just need to do what you can, remembering to breathe. And gradually your health will improve, as will the physical capabilities of your body.

The founder of the system offered the world 15 exercises, which generally covered all the main muscles and problem areas, which can be done in at home . Today, many of them have been modified, and there are subtypes of the original system. One of them is successfully used by Marina Korpan.

At first, many find it difficult to do all 15 exercises at once. Therefore, you can choose only some of them - for example, aimed only at the muscles of the face and neck or only at eliminating unnecessary centimeters on the hips.

Here are some interesting exercises. By the way, each of them is performed three times in total.

Diamond

Aimed at strengthening the muscles of the chest and arms. A rare system that offers to improve the appearance of women's breasts. It's possible here.

Perform the necessary breathing manipulations. Hold your hands in front of you, above your chest - your forearms should be parallel to the floor.

Place your fingers against each other with pads so that an apple can fit between your palms. And while counting from 1001 to 1012, clench your hands, press the pads with your finger - tensing the muscles, but without changing the position of your hands.

Side stretch

Having made a belly-hollow, extend your left arm up above your head, bend slightly to the right, transfer the weight of your body to your right leg, and move your left one to the other side.

You should get a straight line, as if “obliquely”, from the palm to the elongated toe. This is done three times on both sides.

Cat

Usually, the process is completed with a “cat”. This is a very simple and enjoyable exercise.

You need to kneel down, placing your hands on the floor at right angles, and look forward. This is how a breathing exercise is performed. During the abdominal cavity, arch your back like an angry cat, arching upward, lower your head between your shoulders.

Tighten your muscles and count. Then relaxation and return to the starting position.

Celebrities welcome bodyflex

Bodyflex is very popular. Many stars use it to quickly get their body in shape and to recover after childbirth. For example, Catherine Zeta-Jones maintains her amazingly feminine figure with the help of this system:

“I tend to be overweight. Diets always accompany me. But sometimes they are not enough. That's why I do bodyflex exercises. So I recovered very quickly after giving birth and was able to film almost immediately.”

What to remember

1. Bodyflex helps to lose weight, improve the health of many body systems, tone muscles, and reduce fat deposits.
2. The weight loss system is based on aerobic breathing using the diaphragm, which helps burn fat.
3. The initial full complex contains 15 exercises for different muscle groups. You can only do the part aimed at putting one group in order.

See you in the next article!