Bodyflex is a weight loss system that has helped many women find their desired figure without intense training in the gym. Gymnastics allows you to get rid of excess volume in a certain part of the body, learn to breathe properly, and speed up metabolism. In this material, we will talk about the main features of miracle gymnastics from an American housewife who regained her beautiful figure after giving birth, and we will analyze a number of exercises for beginners aimed at losing weight in the abdomen, sides, hips and other problems. fields.
Bodyflex combines elements of yoga, Pilates and stretching. The system was created by American housewife Greer Childers, who for a long time unsuccessfully fought with excess weight through aerobics, fitness and exhausting diets. According to the author of the technique, only a visit to an esoteric guru and mastering Eastern breathing practices helped him get his figure in order without strict dietary restrictions and constant work on his body in the gym.
After achieving the desired results, Childers created her own fitness line, simplifying yoga asanas and simplifying the exercise routine for busy housewives. Bodyflex has constantly changed over time. At first, the author offered various effective training plans to those interested, using his personal invention "jimbara" - an expander for static training. Bodyflex was then simplified to 12 static exercises.
Bodyflex became popular in our country after being promoted by a fitness instructor. The trainer suggests doing daily breathing exercises, combining it with proper nutrition and other physical activity, which significantly increases the effectiveness of the exercises.
Principles
The main principle of gymnastics is proper breathing during exercise. During the exercise, the trainee must periodically hold his breath, using small volumes of lungs that are not constantly used, which creates a lack of oxygen in tense muscles. Stimulated oxygen breathing causes oxygen to be sent to problem areas of the body where the main work is done and activates the fat burning process. This feature of training allows not only to break down fat, but also to speed up metabolism.
Benefit
Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constantly working on the muscles. In addition to active fat burning, gymnastics:
- Improves blood circulation, normalizes the work of the cardiovascular system;
- Increases immunity;
- Helps fight stress, apathy, normalize sleep and develop stress resistance;
- It does not tighten the muscles;
- Improves joint mobility;
- Saturates the brain with oxygen, normalizes cerebral circulation, which helps to get rid of headaches and migraines;
- Activates the removal of waste and toxins with profuse sweating;
- Strengthens abdominal muscles through diaphragmatic breathing;
- Improves mood, gives energy and vitality.
Bodyflex teaches you to breathe properly and instills a love for sports, so gymnastics is suitable for people with low physical fitness and obese people.
Contraindications
Bodyflex cannot be used if you have:
- Cardiovascular diseases;
- 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 problem;
- Varicose veins;
- Diabetes mellitus;
- Disorders of the pancreas and gastrointestinal tract.
Also, gymnastics should not be performed during pregnancy, menstruation, ARVI and flu, exacerbation of chronic diseases. In any case, you should consult your doctor before starting classes.
Features of gymnastics
Bodyflex is a special fitness area that has a number of features:
- Exercise should be done 2-2, 5 hours after eating. Doing bodyflex exercises immediately after eating can cause stomach upset and lead to the development of gastrointestinal diseases.
- It is necessary to air the room before the lesson.
- It is necessary to do daily exercises and breathing exercises, otherwise the training will not give any results.
- Active breathing can cause dizziness and, in extreme cases, fainting. These symptoms are often seen in beginners, so exercise should be done with caution and ideally with a trainer.
- Abdominal breathing with long delays can lead to hyperventilation or hypoxia, which can lead to unpleasant consequences.
It should be noted that bodyflex is effective for overweight people. Moreover, sports should become a way of life even after losing weight, because the weight may return due to a sharp reduction in the load.
Breathing techniques for weight loss at home
Abdominal breathing is the basis of bodyflex. Performing a special technique is aimed at connecting the diaphragm muscles to work, which helps to improve blood circulation and saturate the blood with red blood cells that carry oxygen to the body cells. At the same time, this type of breathing involves the abdominal muscles, so the main results will be noticeable in the waist and only after time in other parts of the body.
The abdominal breathing technique consists of five main stages:
- Freeing the lungs.You need to press your lips tightly with a tube and breathe out all the air in your lungs. It is also important to monitor the abdominal muscles: they should be tense and the stomach should be pulled in.
- Saturation of tissues with oxygen. Pucker your lips tightly and take a deep breath through your nose using your diaphragm muscles.
- "Vacuum". After inhaling, immediately exhale sharply through your mouth, saying "groin" or "ha". During exhalation, the stomach should be pressed against the spine.
- Holding his breath.At this moment, by tensing the abdominal muscles as much as possible, you should hold your breath for 8-10 seconds, pressing your stomach towards your ribs. It is at this stage that the main exercises are performed and active fat burning begins.
- Rest.It is necessary to breathe slowly, relaxing the previously involved muscles.
The basic rule of breathing: inhale through the mouth, exhale through the nose. In addition to mastering the technique, one must learn to control the diaphragm and abdominal muscles.
A set of exercises for beginners for all parts of the body
Standard bodyflex exercises for beginners are aimed at working out all muscle groups, including the muscles of the face and neck.
Exercise 1. "Lion"
Helps to get rid of double chin and smooth wrinkles.
- Stand straight, feet hip-width apart. Pull your pelvis back, bend your legs at the knees, place your palms on your hips, place your palms on your knees, round your back.
- Perform the breathing technique.
- During the delay phase, extend your tongue forward and look at the ceiling. Stay in this position.
- After completing the stage, take a breath and relax the facial muscles.
Exercise 2. "Diamond"
Strengthens arm and chest muscles.
- Stand straight, feet shoulder width apart. Bend your arms at the elbows and raise them at chest level. Interlace your fingers to form a diamond shape.
- Do a breathing technique.
- In the delay stage, squeeze your fingers as much as possible, tense the muscles of the arms and chest.
- Stay in this position for as long as necessary.
- Inhale, exhale and relax.
Exercise 3. "Boat"
Strengthens and stretches the inner thigh muscles, works the back muscles.
- Sit on the floor and spread your straight legs as wide as possible. Socks point up. Place your palms between your legs.
- Perform the breathing technique.
- In the lag phase, bend your body forward and extend your torso and arms in front of you as far as possible. Stay at the lowest point.
- Exhale and repeat the exercise.
Exercise 4. "Dog"
Removes the trouser area and improves the mobility of the hip joints.
- Get on all fours.
- Perform the breathing technique.
- During the delay, raise the bent leg to the side, lower the foot slightly and point the knee upwards.
- Stay in this position until you exhale.
- While exhaling, return to the starting position and repeat the exercise on the other leg. Do three repetitions on each side.
Exercise 5. "Swallow"
Gluteal muscles work.
- Get on all fours, focusing on your elbows.
- Roll your back a little and perform the breathing technique.
- Holding your breath, pull your straight leg back, pull your toe towards you. Fix it in this case.
- While exhaling, return to the starting position and repeat the exercise on the other leg. Do three repetitions on each side.
Exercise 6. "Corner"
It helps to strengthen the muscles of the lower leg and the back of the thigh.
- Lie on your back. Put your feet on the floor, put your arms on your body. Do a breathing technique.
- While holding, raise your straight legs up, clasp your calves or thighs with your hands. Point your socks toward you, squeeze your tailbone, and lower your back to the floor.
- Hold the position as long as possible.
- Inhale and while exhaling, lower your legs to the floor. Repeat the exercise 3 times.
In the classic bodyflex complex, the main focus is on working the abdominal muscles thanks to constant muscle tension while holding your breath and doing exercises. With regular exercise, you can create a beautiful waist shape, get rid of excess volume in this area and work the deep abdominal muscles.
For the stomach and sides
Exercise 1. "Extending the sides"
- Stand straight, feet hip-width apart.
- Perform the breathing technique.
- Holding your breath, raise your right arm up and bend your torso to the left. Make sure your pelvis doesn't shift to the right. The hand is stretched diagonally. The left hand can be placed on the thigh or on the stomach.
- At the end of the stage, relax and put your hand down. Exhale and repeat the exercise on the other side.
Exercise 2. "Simple press"
- Lie on your back. Place your feet on the floor, feet 30-35 cm apart.
- Do a breathing technique.
- During the delay, lift your upper body off the floor, keeping your arms parallel to the floor with your 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 come out of the ground.
- Return to the starting position while exhaling. Repeat the exercise while breathing.
Exercise 3. "Pretzel"
- Sit on the floor, straighten your legs in front of you with your feet together.
- Perform the breathing technique.
- In the lag phase, bend your right leg at the knee and place it on the outside of your left thigh.
- Place your right hand back and grab your right thigh with your left hand and pull it towards your body.
- Turn right and look back.
- Return to the starting position, inhale and repeat on the other side.
Exercise 4. "Scissors" horizontal
- Lie on your back, legs bent. Place your hands under your hips and lower your back to the floor.
- Do a breathing technique.
- Raise your legs straight up, pull your toes back, and cross-swing, crossing one leg over the other.
- After the time has passed, return to the starting position and breathe.
Exercise 5. Vertical "scissors"
- Remaining in the same starting position as in the previous exercise, perform the breathing technique.
- Holding your breath, lift your legs up, pull your toes back, and alternately raise and lower your legs with minimal range of motion.
- Return to the starting position and inhale.
Exercise 6. "Yuka"
- Get on all fours.
- Do a breathing technique, hold your breath without pulling in your stomach.
- As you hold your breath, relax your stomach, then use your muscles to pull it back. During the entire lag phase, alternate actions.
- Then return to the starting position.
Efficiency and results
There is a lot of controversy about the effectiveness of Bodyflex. Some claim that the technique is useless and can only harm the body, while others guarantee good results based on their weight loss experience.
Regardless of the type of training, a calorie deficit plays a special role in weight loss, which only occurs as a result of proper, balanced nutrition. Therefore, to get rid of extra pounds, you should give up fast food, reduce portions of fatty, starchy and sweet foods, increase the consumption of fresh vegetables, fruits, cereals, prefer lean meat and fish.
It should be noted that bodyflex is aimed at getting rid of excess volumes, not kilograms, so you should record your body parameters at the initial stage and monitor the changes after each workout. According to the followers of the technique, you can reduce your waist by 5-7 cm in a week with the correct application of the technique, regular exercise and proper nutrition. It is important to understand that by losing the right weight without returning extra pounds, the result is not immediately achieved. Complex and long-term work is required.
Expert recommendations
Experts recommend spending the first lessons with a trainer who will show you how to breathe and perform the exercises correctly. This will help to avoid the unpleasant consequences that beginners most often encounter: misunderstanding of the work of the diaphragm muscles, dizziness due to prolonged breath holding, etc. daily complex 3-5 exercises to work on the problem area. In the future, with increasing experience, you can add variety to your training by working on several muscle groups at the same time.
Experts also point out 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 that your health is deteriorating or you do not have the desired results, you should replace bodyflex with a popular analogue that guarantees its effectiveness. This can be classic fitness with Pilates, callanetics, power yoga, dance and cardio and strength training.
The results of the training are especially influenced by the regularity of the training. Every day before breakfast, you should spend 15-20 minutes doing gymnastics. If time allows, you can practice 2 times a day and perform the breathing technique by tensing the abdominal muscles at any free time.