Marina Korpan a set of exercises for weight loss. Losing weight with Marina Korpan: an express course for quick weight loss

Bodyflex is a breathing exercise that will make your waist slim without dieting or sports. Choose one of three programs and lose excess weight in just 15 minutes a day!

Bodyflex gymnastics for weight loss is a popular technique that relieves a person who wants to lose weight from the need to exhaust himself with long-term workouts and diets. Many women and men of different ages have chosen body flex for several reasons. Firstly, classes do not require a lot of time and special conditions. Secondly, they require virtually no special training. Thirdly, regular exercise guarantees not only effective shedding of extra pounds, but also comprehensive health improvement.

Bodyflex breathing system: lose weight in 15 minutes a day

Bodyflex (in English body – “body”, flex – “pull up”, bodyflex – “flexible body”) is a breathing technique for losing weight. The essence of body flex is a combination of a set of exercises (related to stretching of “problem” muscle groups) with diaphragmatic relaxation breathing. It is due to the intense flow of oxygen to the tissues that the process of burning fat deposits is activated. Proper breathing and regular exercise, the recommended duration of which is only 15-20 minutes a day, is the key to a good result.

Bodyflex with Marina Korpan

Marina Korpan is a famous fitness instructor, author of the books “Bodyflex. Breathe and lose weight" and "Oxysize". Lose weight without holding your breath.” She improved the Bodyflex method for weight loss, adding dynamic exercises to it, including those with sports equipment (balls, bands, etc.). In addition, Marina Korpan involved specialists in the field of cardiology, physiology, dietetics, etc. in the research, thanks to whom a system of classes that was more adapted to various physiological characteristics was developed.

Features of the Marina Korpan system:

• combination of Bodyflex and pranayama;
• Marina Korpan recommends avoiding diets and not changing your diet. However, you need to change your eating habits. For example, stop eating in a hurry and on the go. You need to eat slowly and exactly as much as necessary to satisfy your hunger;
• the author advises eating everything, but with a teaspoon;
• other types of physical activity are undesirable;
• increasing and frequently changing loads is not recommended;
• Missing no more than three days of classes is allowed.

With Greer Childers

Bodyflex gymnastics was developed in 1985 in the USA. Its author, a housewife and mother of three children, Greer Childers, managed to lose five sizes of weight (from 52 to 42) in three months with the help of breathing exercises. The woman not only proved the effectiveness of gymnastics by her own example, but also substantiated its action from a scientific point of view, having studied a lot of research and enlisted the comments of doctors.

The Bodyflex technique has gained popularity thanks to television shows and videos with exercises that Chaiders herself demonstrates, as well as the book “Great Figure in 15 Minutes a Day,” which she authored. Today there are many followers and trainers of the body flex system around the world.

Basic Bodyflex breathing involves five stages

1. Exhale smoothly through the mouth while simultaneously drawing in the abdomen closer to the spine.
2. A sharp inhale through the nose until it stops. At the same time, the lips are closed and the stomach is inflated.
3. Exhale with a deep pronunciation of “Groin” (as if you are trying to exhale all the air and create a vacuum inside the body). The stomach again “sticks” to the spine.
4. Hold your breath for 8-10 seconds while simultaneously drawing in your abdomen as much as possible.
5. Normal breath.

Breathing exercises activate metabolism, improve blood circulation, promote rapid absorption of nutrients, remove toxins, strengthen the immune system, and even help you quit smoking. During classes, intense muscle training occurs, helping to smooth the skin and eliminate cellulite. In addition, body flex develops diaphragmatic breathing.

Benefits of diaphragmatic breathing:

• intensive enrichment of blood with oxygen, as a result of which fat is broken down;
• improving the functioning of the cardiovascular and nervous systems;
• decreased fatigue, tendency to depression, increased resistance to stress;
• massage effect for the lungs and abdominal organs;
• improving the functioning of the gastrointestinal tract;
• strengthening the abdominal muscles.

The Bodyflex breathing system for weight loss produces an aerobic effect, the effectiveness of which exceeds complex strength loads and. Breathing exercises allow you to eradicate such a bad habit as smoking.

1. Required condition: exercise on an empty stomach (no earlier than three hours after your last meal). You are allowed to drink 200 ml of water or unsweetened tea.
2. After training, you can eat no earlier than half an hour later.
3. Ventilate the room before training.
4. Exercise in comfortable, preferably sportswear, that will not interfere with stretching.
5. There should be a watch next to you (optionally, on your phone) to control the duration of the workout.
6. Once a week, measure your waist, hips and legs.
7. You don’t have to go on a strict diet, but to lose weight using the Bodyflex breathing system, it is still recommended to switch to proper nutrition. Try to eat small meals (4-6 times a day), exclude fast food from your diet, minimize the amount of flour, fatty and sweet foods, drink 2 liters of clean water without gas daily.
8. To lose weight, exercises must be performed daily until you achieve the desired shape. To maintain weight, you should exercise 2-3 times a week.
9. You should not increase the duration of exercise, otherwise it may have a negative impact on your body.

The Bodyflex breathing system involves performing three types of exercises.

1. Isotonic: aimed at working individual muscle groups and increasing the elasticity of tendons.
2. Isometric: aimed at increasing muscle strength.
3. Stretching: aimed at increasing muscle elasticity, making the body plastic and flexible. Requires preliminary warm-up.

With Larisa Agapova

Larisa Agapova is the author of the universal complex methodology Bodyflex Plus, the basis of which is the classic Bodyflex. The difference between Agapova’s technique is that it is adapted for people with different physiological characteristics and health conditions. The methodology includes several courses: “Course for men”, “Office gymnastics”, “Basic course”, “Advanced course”. Agapova disputes the fact that Bodyflex was developed by the American Greer Childers, arguing that the technique was actively used in the USSR long before Childers’ discovery.

Exercises

Preparatory pose

All exercises begin with this pose. She resembles a person who is about to sit down on a chair. In this case, the back should be straight.

Spread your legs 30 cm apart, bend your knees. Tilt your body forward. Place your hands on your legs (above your knees). Look ahead.

After you have pulled in your stomach and held your breath, perform one or another exercise from the complex. Squeeze your muscles until you tremble, without relaxing your stomach. While performing each exercise while holding your breath, count to ten.

For face, neck

It will help get rid of a double chin and make your cheeks smaller. From the preparatory pose, after holding your breath, raise your head. Then stick out your tongue to its maximum length, opening your eyes wide.

Ugly grimace

Effective for tightening neck muscles. Raise your head up, looking at the ceiling. Push your lower jaw forward, trying to form the letter “o” with your lips.

Ugly grimace while standing

Similar to the previous exercise, only move your arms back parallel to the floor, lifting them up as much as possible. The back should be straight.

Repeat each exercise 5 times.

For chest, waist, abdomen, hips, buttocks, legs

Diamond

It will help tighten the inner arms and round the biceps.

Clasp your hands in front of you. Keep your elbows straight, parallel to the floor. Inhale and exhale. Then, keeping your elbows straight, begin to press your fingers against each other.

Pulling the leg back

Kneel down, resting on your elbows and palms of your hands. Extend one leg, resting your toe on the floor. Inhale and exhale. As you pull in your stomach, lift your leg high. Squeeze your buttocks at the same time.

Side stretch

Place your left elbow on your left knee. Stretch your right foot to the right and your right hand to the left. At the same time, do not lift your right foot off the floor, and do not bend your right arm at the elbow, hold it above your head. Do everything while holding your breath.

Abdominal Press

Lie on your back, bend your knees, spread your legs to the sides. Raise your hands up, don't raise your head. As you inhale and exhale, pull your arms up. The shoulders and shoulder blades should be lifted off the floor.

Scissors

Trains the lower abdominals.

While lying down, extend your legs straight. Place your hands under your buttocks. Inhale and exhale. Then lift your legs off the floor about 10 cm, quickly making horizontal crosses with your legs.

Seiko ("Doe" in Japanese)

Tightens the thighs and helps get rid of orange peel.

Get on all fours. Place your left leg to the side at a right angle to your body. Inhale and exhale. When pulling your stomach in, lift your leg up and pull it forward towards your head. The position of the toe does not matter, the main thing is to raise the leg as high as possible without bending it at the knee.

Boat

Tightens the inner thighs.

Sit with your legs spread out to the sides. Pull your socks towards you. Place your hands behind your back and lean on them. After inhaling and exhaling, bend your body towards the floor, “walk” forward with your hands, stretching your thigh muscles. Don't bend your knees.

Pretzel

Tightens the outer thighs, reduces waist size, and relieves tension in the lower back.

Sitting on the floor, bend your knees. The left leg should be higher than the right. Hold your left knee with your right hand and your back with your left hand. Inhale and exhale. Then pull your leg towards your chest and at the same time turn your body in the opposite direction.

Hamstring stretch

Tightens the back of the thighs.

While lying down, raise your legs perpendicular to your body. Point your toes down. With your hands, grab the front of your calves. Inhale and exhale, then slowly pull your legs towards your chest.

Cat

Affects the entire abdominal and thigh area.

Get on all fours. The back should be straight. Look straight ahead. Inhale and exhale, then lower your head and arch your back at the same time.

These exercises should be performed 3 times.

For pregnant

Classic Bodyflex, based on breathing exercises, is strictly prohibited for pregnant women. Both Greer Childers and Marina Korpan emphasize this. The fact is that they require too much tension on the abdominal wall and can cause serious harm to the baby and the expectant mother. However, women during pregnancy can practice using the Oxysize method, which does not involve holding your breath. In addition, pregnant women can perform light stretching exercises without putting stress on the pelvis.

Oxysize or bodyflex?

Remember that the effectiveness of both methods depends on the individual characteristics of the body, regularity of exercise and lifestyle. When choosing a system, be guided, in addition to indications and contraindications, by personal preferences. After all, the emotions you experience during classes also affect the result.

1. The specifics of the Bodyflex system provide for many contraindications due to the technique of holding the breath (which is, moreover, noisy - sharp inhalations and exhalations). Oxysize is a universal silent breathing exercise.
2. The main rule of both systems is systematic training.
3. Oxysize is more suitable for women who want to get rid of belly fat. Body flex works better for thigh fat.
4. Oxysize (provided you avoid overexertion and holding your breath) has no contraindications.
5. The principle of Bodyflex gymnastics is holding your breath and performing the exercise “while inhaling.” The Oxysize principle involves performing an exercise and then breathing correctly.
6. Oxysize can be practiced without time limits. Bodyflex provides a strict limit: the duration of one lesson should be no more than 25 minutes, but not less than 15 minutes.
7. The body flex rule is to exercise on an empty stomach. Oxysize allows for training at any time.
8. In terms of weight loss, Bodyflex and Oxysize are ineffective for people with good physical fitness, whose muscles are accustomed to regular physical activity.
9. Taking antidepressants and contraceptives can reduce the effect of exercising on the Bodyflex system.

Contraindications

Before starting exercise, be sure to consult with your physician.

• Pregnancy.
• Heart failure, arrhythmia, hypertension, frequent fluctuations in blood pressure.
• Postoperative period.
• Severe forms of myopia, retinal detachment.
• Chronic diseases in the acute stage.
• Bronchial asthma.
• Intracranial pressure.
• Various hernias.
• Enlarged thyroid gland and other endocrine disorders.
• Tumors of any kind, including benign ones.

Even if you are absolutely healthy and have no contraindications to exercise, be prepared for slight dizziness during your first workouts. This occurs due to the abundance of oxygen entering the body, to which the body adapts gradually.

If during training you feel severe dizziness, headache or nosebleeds, stop training immediately and consult a doctor.

Bodyflex is a system of exercises specially created to reduce body fat and give the muscles the necessary tone. This is “weight loss yoga” as many of the poses are taken from it. The main place is devoted to special diaphragmatic breathing, thanks to which there is an influx of oxygen to the trained muscles. The effect of bodyflex for beginners is based on the properties of oxygen, in the presence of which fat is actively burned, blood circulation is activated and metabolism is accelerated.

What is the secret of breathing exercises?

Its ancestor Childers focuses great attention on oxygen, with the help of which fat is burned. Bodyflex breathing involves five stages:

1. exhale smoothly through the mouth, folded into a tube, while simultaneously drawing in the abdomen closer to the spine;
2. a sharp inhalation through the nose to the fullest, while the lips are closed and the stomach is inflated;
3. exhale to the last molecule from the lungs with a deep pronunciation of “Groin”, while the stomach again “sticks” to the spine;
4. hold your breath for eight to ten seconds while simultaneously pressing your stomach under your ribs to form a kind of “cup”;
5. normal breath.

Marina Korpan’s method: bodyflex video lessons

Marina Korpan is a well-known bodyflex trainer in Russia and abroad. During training, she noticed that the classic bodyflex complex has a negative effect on some people who have problems with the cardiovascular system. After consultation with cardiologists and physiologists, an original bodyflex technique was created, which Korpan patented in Rospatent. The negative impact of the complex was eliminated.

Bodyflex exercises from Marina Korpan are not only completely safe for health, but also help with various diseases. In addition, she diversified her workouts as much as possible, adding dynamics, exercises with balls and ribbons. In order for the extra centimeters to begin to “melt”, the Russian trainer does not recommend adhering to strict diets. However, if you overeat uncontrollably, bodyflex exercises will bring little benefit. To control the amount of food, Marina recommends eating with a teaspoon.

Before you start mastering the bodyflex complex according to Korpan, you need to learn the basics of yoga:

• “Root lock” (Mula bandha) - pull the muscles of the perineum, anus and vagina into yourself. This allows you to reduce the load on the pelvic organs and abdominal cavity, distributing energy evenly in the body.
• “Middle lock” (Uddiyana-badha) – pull in the stomach (press the “ball” to the spine). Thanks to this exercise, the gastrointestinal tract is massaged, improving its functioning and restoring metabolism.
• “Upper lock” (Jalandhara bandha) - raise the root of the tongue to the palate and at the same time lower the chin onto the chest, from the sternum to the width of the palm. The thyroid gland is massaged, metabolism is accelerated.

Breathing technique when practicing bodyflex from Korpan:

1. Feet shoulder-width apart, knee position soft. Slowly turning your shoulders, exhale, as if blowing out a candle. The exhalation should be energetic and strong, and the lips should be drawn out. At the same time, pull in your stomach, pressing it towards your spine.
2. After exhaling, take a short pause, then inhale sharply and noisily through your nose. Push your belly forward, inflating it.
3. Throw back your head slightly and sharply push out air through your mouth with the sound “groin.” When exhaling, the stomach should “fly up” under the ribs, training the internal organs.
4. When counting to 10, you need to hold your breath, correctly perform the yoga exercises described above and hold all the “locks”.
5. Just before inhaling, relax, release the locks, push your stomach away from the spine, and lift your chin. When inhaling, you should not “squish” the air to avoid negative effects on the heart.

Bodyflex with Marina Korpan video No. 1

Bodyflex with Marina Korpan video No. 2

How to achieve a good result?

1. Regularity. Only systematic training provides the necessary load on the muscles and gives the desired result. And here the intensity of the load does not matter: it is consistency that plays a decisive role.
2. Exercises on an empty stomach. A prerequisite is that all bodyflex classes are carried out only on an empty stomach. The ideal time is in the morning, immediately after waking up. If it is not possible to study in the morning, keep in mind that you can start exercising no earlier than two to three hours after your last meal.
3. Refusal of strict diets. There is no need to combine bodyflex exercises with a strict diet or fasting. During training, the body will waste a colossal amount of energy, which must be replenished. If you feel the need to reduce the amount of food you eat, limit yourself to sweets and starchy foods. That will be quite enough.

It is impossible to learn aerobic breathing the first time - it requires practice. Therefore, the training must be repeated daily until you achieve correct breathing. And only when the result is obvious, you can start performing bodyflex exercises.

Contraindications

Bodyflex exercises are contraindicated in the following cases:

• for severe cardiovascular pathologies (heart failure 3-4FK, pulmonary hypertension, aortic aneurysm);
• with increased intracranial pressure, cerebral aneurysms;
• if implants are installed in the spine;
• after spinal surgery (at least a year must pass after surgery);
• in the presence of acute inflammatory and infectious diseases (temporary limitation);
• during exacerbation (relapse) of chronic diseases (during remission it is possible, and sometimes necessary, to do bodyflex);
• for tumor diseases;
• with bleeding (any location);
• during pregnancy.

The set of exercises using the bodyflex system is quite simple and does not require a lot of time. It is important to choose the right exercises that will combat your problem.

In this case, bodyflex will help you lose excess weight, strengthen muscles, tighten the skin and improve the general condition of the body.

Bodyflex with Marina Korpan is a system of exercises that combines training for various muscle groups and special breathing exercises. The weight loss complex was invented by American housewife Greer Childers, but the Russian fitness trainer supplemented and improved it, creating an effective course accessible to everyone.

The essence of the bodyflex technique

• breathing from the stomach, not from the chest;
• a special cycle of inhalation and exhalation with a delay;
• 15 minute complex, which is performed daily;
• You should exercise on an empty stomach, in the morning or 3 hours after eating.

A system of 3 types of exercises that use muscles in different ways:

• Isotonic. Individual muscle groups work, tendon elasticity increases.
• Isometric. Increase muscle volume, their strength, strengthen muscles.
• Stretching. Increases flexibility, the body becomes “plastic”.

Benefits of bodyflex

• You can work out at home; you don’t need a gym membership or access to exercise equipment;
• Video lessons with Marina Korpan can be watched for free;
• Just 15 minutes for training, no additional training required;
• You can train not only your body, but also tighten your facial muscles;
• The bodyflex complex does not require physical training; you can start training without experience or knowledge in fitness.

Starting pose for classes

The diaphragmatic breathing method requires special preparation. If you don't start with the basics, you risk not getting results or even harming yourself. Bodyflex breathing consists of 5 stages, but first of all you need to take the initial pose.

Initial pose – “volleyball player”:

1. You need to place your legs slightly wider than your shoulders, they should be at a distance of 30-35 cm.
2. Hands should be placed 3 cm above the knees (there is no need to put too much pressure on the knees, as the risk of injury increases).
3. Look straight, chin perpendicular to the floor.
4. Keep your back straight, without arching.

The “volleyball player” position is key for the system; it is also the starting position for many exercises.

5 stages of diaphragmatic breathing

1. Exhale through your mouth. This will completely cleanse the body of waste air. To do this, round your mouth and stretch your lips forward, as you do for whistling. The exhaust air must be released slowly, slowly. As soon as there is no “old” air left, you need to close your mouth and stop exhaling.
2. Inhale strongly through your nose. During this stage there is no need to use the mouth; all attention is directed to the nasopharynx. You need to inhale as much air as possible, and do it quickly. The inhalation should be noisy; if there is no sound, you are doing it wrong. When the lungs are completely filled with oxygen, you need to close your lips tightly and do not let air out through your mouth or nose.
3. Exhale using your diaphragm. It is necessary to push out the air with the abdominal muscles, the mouth is wide open. This is also noisy, the sound will resemble a whistle. Anyone can master exhalation using the diaphragm; the muscles of the diaphragm do not depend on the general fitness of the body.
4. Hold exhalation for 8 seconds. The most difficult stage of diaphragmatic breathing, it is recommended to start with 3-4 seconds. When the time reaches 8 seconds, it means that the person has mastered the bodyfilex technique. To properly hold your exhalation, tilt your head toward your chest and draw in your stomach. He will pull himself up, rise up, pulling his internal organs with him. The stomach should not just retract and become flat, the goal of the stage is to create a concave, arched stomach.
   The tummy needs to be pulled up slowly, counting to 8. Do not rush to count down the seconds; it is better to set a stopwatch. This workout is somewhat reminiscent of the famous one.
5. Inhale through your nose. You can exhale when the counting is over, and the stomach is “stuck” to the spine as much as possible. To exhale, you need to relax all the muscles, the air should enter the lungs freely, with a sob.

Contraindications to performing bodyflex

Despite the fact that breathing exercises do not require special physical training, there are a number of contraindications for its implementation. They are related to the peculiarities of execution - not everyone can cope with changes in internal pressure. The following contraindications exist:

• pregnancy;
• glaucoma;
• blood pressure is too high or too low;
• diseases of the respiratory system, such as asthma;
• cardiovascular diseases, such as arrhythmia, vegetative-vascular dystonia, heart failure.

8 bodyflex lessons with Marina Korpan

There is a freely available video course on bodyflex gymnastics, taught by the creator of the complex, Marina Korpan. Benefits of the 8-lesson course:

• They start with mastering breathing techniques - this is the most important part of the training; without proper inhalation and exhalation, the effect cannot be achieved.
• During the training, the fitness instructor approaches the girls and corrects their form (this will be useful for the spectators; they will also correct their training technique).
• Each video begins with girls telling stories about the results they have achieved since the previous training.
• Trainees ask questions about the technique of performing movements, and Marina tells how to make fat burning more effective and targeted.

First lesson

Second lesson

Third lesson

Lesson four

Fifth lesson

Sixth lesson

Seventh lesson

Eighth lesson

The modern world dictates its own rules of life. We live in a world of fast-flowing time, which is sorely lacking to realize everything we have planned. We are used to living in multitasking mode: reading e-books on the go, feeding the child and at the same time listening to a webinar on professional development. In such a crazy pace, it is very important to find time for yourself.

It would be good to pay attention to body culture every day. There is probably no person in the world who would not like to have a beautiful, athletic body, without a drop of fat deposits. Unfortunately, due to various circumstances, not everyone can afford to visit a gym or fitness club. And I really want to always be in great shape! We bring to your attention an effective method of losing weight bodyflex with Marina Korpan. It includes a set of physical exercises to correct the figure. Train every day for just 20 minutes - and the results will not be long in coming! You will get a strong, toned, healthy body without even leaving home.

Bodyflex with Marina Korpan is a 15-minute daily set of exercises aimed at healing the body through breathing exercises and muscle stretching. Today she is one of the leading bodyflex trainers, the author of numerous books about a healthy lifestyle and cleansing breathing exercises.

Bodyflex appeared as an independent type of physical activity in the twentieth century. Its author was the American Grig Childers, a mother of many children and a housewife. After giving birth, she gained significant weight and suffered greatly from the extra pounds.

As a mother of three children, she generously gave every minute of her life to her children, lovingly caring for them. And of course, she simply did not physically have the opportunity to leave the crumbs for a couple of hours and go to the gym. Nevertheless, she was very depressed by the extra pounds and the reflection in the mirror did not make her happy at all. However, she found a way out of the situation: after carefully studying the basics of fitness yoga, Grieg developed a unique system of exercises for the whole body. In combination with breathing exercises, they give a stunning effect - weight is normalized, metabolism is normalized, blood circulation in internal organs improves, and swelling of the limbs disappears.

Marina Korpan and her enormous weight loss

According to some reports, Grieg managed to change her clothing size from 56 to 44. Agree, this is quite a serious result! Over time, she wrote a book about losing weight and shot several videos, due to which bodyflex received wide publicity in the West. This brave woman became an example and inspiration for thousands of other representatives of the fair sex. At the same time, our compatriot Marina Korpan was also interested in the issue of losing weight.

After reading the book by Grieg Childers, she decided to test the effectiveness of the described technique. Incredibly, after some time the girl began to lose weight sharply. At the same time, her thinness cannot be called painful - Marina Korpan’s face is adorned with a gentle blush, and her figure, like that of a chiseled porcelain figurine, looks very feminine and harmonious.

Please note: before starting bodyflex training, Marina weighed 75 kg. Over time, she turned into a slender and delicate inch, elegant and graceful. And I must say, she did it without much effort - without lifting weights or exhausting herself in the gym.

I must say that Marina Korpan has been doing bodyflex for quite a long time. Gradually, she introduced some variety into bodyflex, and now she is demonstrating her original training method to the whole world. Previously, Marina could not even imagine that one day she would become a coach and a real motivator for many women of different ages. Today she is happy to share her achievements and best practices with other applicants for an effective weight loss method.

You can watch all Bodyflex lessons with Marina Korpan for free online or sign up for an individual training session. It is important that people of different ages and with any level of physical fitness can practice bodyflex. Even if you have never played sports and didn’t like physical education at school, you will like the specifics of bodyflex exercises. Intensive breathing techniques and simple yoga asanas will bring many benefits.

What happens during breathing exercises

During breathing exercises, the fat cells of the body are saturated with a large amount of oxygen. After just one month of daily exercise, your waist size will decrease by 7 cm. In addition, in bodyflex, breathing techniques are combined with different combinations of exercises. Thanks to this, the spine is stretched, beautiful posture appears, and back pain disappears. Did you know that people with royal posture burn calories much faster even when walking?

Features of training. Basics for beginners

All beginners are recommended to start bodyflex exercises from Marina Korpan from the very first lesson. If you can't keep up with the trainer, pause the video and slowly repeat the exercise. Don’t forget about breathing; exhalation should always be sharp and as deep as possible.

It is beneficial to practice bodyflex in the fresh air. The singing of birds and the morning sunrise will add some magnetism to your practice. If you train indoors, be sure to ventilate it well for 10-15 minutes. Please note that all of Marina Korpan’s video tutorials complement each other. You can choose one exercise option that suits you or simply alternate between different video lessons.

Marina Korpan's training complexes have already received a large number of positive reviews among those losing weight, and the number of her adherents is steadily growing. In her video lessons, Marina Korpan focuses on cleansing breathing techniques, which is the basis of all exercises. She is an attentive, active and energetic coach. Below are her original video tutorials on bodyflex.

First lesson

Marina Korpan's gymnastics for all parts of the body perfectly works the deepest muscles. In the first lesson, the emphasis is on the pectoral muscles, back, abs, buttocks and hips.

This video was filmed while Marina was still losing weight. Now the girl looks completely different. This man has come a long and difficult path to his dream. In addition, due to her experience, she perfectly understands overweight people and is aware of all the pitfalls that await them on the way to a slim body.

Lesson two

Marina Korpan has a fairly simple training principle. First she talks about the breathing exercises technique, then she demonstrates it with her own eyes. After the introductory mini-lesson, the trainer performs the exercises together with the training group. At this stage, more attention is paid to the arm area and abs. The exercises are quite simple, and if you have previously practiced yoga or bodyflex, you can start with the second lesson without even thinking about it.

Pay attention to the “cat” exercise. If you have the opportunity to perform in front of a large mirror, great. Make sure your palm is positioned directly under your shoulders. Movements should be soft, drawn-out, neat. With the correct technique, you will feel a relaxation of the spine and lightness in the back.

Lesson three

This bodyflex video lesson from Marina Korpan already requires minimal physical training from you. The muscles of the legs and abs are worked out perfectly. Regularly performing these exercises “burns fat” in the waist and hips. All kinds of twisting and lateral bending not only stretch the back muscles, but also form a wasp waist.

You need to train on an empty stomach. Avoid eating and drinking a couple of hours before class.

Lesson four

This complex provides deep training of the oblique abdominal muscles. Particular attention should be paid to building the correct position of the arms while performing bodyflex exercises. Listen to your body and feel what degree of load do you need? During the first two weeks of exercise, try not to overload your body - enter bodyflex gradually.

As you noticed, the main load is performed “on exhalation”. Therefore, naturally, at the end of the exercise, you involuntarily take a sharp breath. This indicates the correctness of your execution technique.

Lesson five

This complex includes repetition of the basics of breathing and performing basic exercises for the arms and abs. Feel how the oblique abdominal muscles warm up and everything unnecessary gradually disappears.

At the end of the lesson, we work on the abs. Dedicate 15-20 minutes of your time daily to bodyflex and you will get a healthy, beautiful, toned, sculpted body.

In conclusion, we note that in our country bodyflex is a relatively new direction, and therefore causes different reactions. However, despite skeptics and criticism, it is rapidly developing and popularized along with Pilates and fitness.

Practical advice: for better results, it’s a good idea to reconsider your nutrition principles. Under no circumstances should you starve yourself or go on diets.

Leading yoga trainers advise eating 5-6 times a day, but in small portions. Breakfast should be rich in carbohydrates and protein, but by dinner it is advisable to reduce the amount of carbohydrates consumed. For those with a sweet tooth, it is recommended to replace sweets and gingerbread with apples, raisins and dried apricots. A balanced diet rich in vitamins and nutrients will speed up the process with regular bodyflex training.

Gymnastics, during which special attention is paid to the rhythm of breathing, is popular all over the world. Its advantage is not only its assistance in losing weight by increasing the amount of oxygen entering the body, but also its ability to calm and relax. During breathing exercises, a person concentrates on his breathing, which helps to overcome stress and forget about problems for a while. In this way, the technique is even somewhat similar to yoga.

Breathing exercises are based on a special breathing technique, during which a person seems to “breathe” with his stomach. This significantly increases the supply of oxygen to the body, which, as is known, is capable of oxidizing fat cells, destroying them. Breathing, which also uses the abdominal muscles, also “massages” the organs of the digestive system in a special way, activating them. This improves digestion and helps eliminate toxins and waste. This means that the weight loss process will be more effective.

The duration of breathing exercises is 15 minutes, which is quite a bit. Gymnastics itself consists of maintaining a certain breathing rhythm while performing exercises. It is best to master it through video tutorials in order to have a clear idea of ​​the correct movements, as well as learn about the typical mistakes of beginners.

Breathing exercises for losing belly fat

During breathing exercises, we breathe with our stomachs, that is, the diaphragm and abdominal muscles are involved during the process. Since they participate in breathing throughout the entire workout (regardless of which part of the body the exercise is aimed at), this has a very beneficial effect on losing weight in this particular area.

Breathing exercises for losing belly fat not only help burn fat, but also help improve the functioning of the digestive system, which is also very important during the weight loss process. Of course, to get visible results, you must combine gymnastics with a restructuring of your diet towards proper nutrition.

Bodyflex for beginners: correct breathing

So, exhale through the lips extended in a tube - try to exhale all the air, while drawing in your stomach, trying to press it towards your ribs. Then a deep breath is taken, but you need to breathe with your stomach: the chest does not move, only the stomach rises. Exhale through the mouth, the stomach is pulled in as much as possible. When it seems as if all the air has escaped, you need to clearly pronounce the word “groin”. This is necessary so that the remaining air leaves the lungs. Next, the breath is held and one or another exercise is performed. The stomach should also be kept retracted. After completing the exercise, take a slow breath and gradually return to normal breathing.

Bodyflex for beginners is characterized by easier exercises, since at first it is unusual to do anything while holding your breath. Having mastered the basics of this technique, you can move on to more complex options.

This complex will take you only 15 minutes in the morning, but with regular implementation and proper nutrition, you will soon be able to notice the first positive results. Each exercise begins with the breathing technique we described above, and its movements are performed after exhalation and while holding the breath.

Exercise one. You need to rest your left hand on your left knee, stretch your right leg to the side, and stretch your right hand up and to the left, that is, your right leg and arm should form an almost straight line. At the same time, tension should be felt. You need to do the exercise three times, and hold the pose for eight counts.

Exercise two- "cat". Get on all fours, with your head facing forward. As you exhale and hold your breath, round your back as much as possible and lower your head down. Hold this pose for eight counts and repeat the exercise three times.

Exercise three- "scissors". You need to lie on your back, with your hands on the floor near your hips. While holding your breath, lift your straight legs up, lifting them off the floor by 10-15 cm, and begin to make cross movements with them (“scissors”). You need to perform the exercise for 8 counts, repeat three times.

Exercise four- “boat”. Sit on the floor and spread your straight legs as wide as possible, without bending your knees. As you exhale, raise your arms straight up and bend as low as possible towards your knees. Stay in this position for 8 counts, repeat the exercise three times.

If you decide to choose a 15-minute morning bodyflex complex as a way to lose weight, it is perfect for this. All actions are performed on an empty stomach so that there is no feeling of heaviness in the stomach, which would interfere with proper breathing.