If you have never played sports, but in pursuit of a beautiful figure and health, you have already made your choice in favor of Bodyflex gymnastics, you need to get to know this technique better, as well as prepare for classes. At present, a whole system for beginners has been developed, allowing people to smoothly master the technique of diaphragmatic breathing and special exercises.

Indications and contraindications for bodyflex exercises

Before embarking on bodyflex exercises (as well as any other sports activities, too), it is necessary to determine whether you belong to a group of people who, according to one or another health indicator, this gymnastics - alas! - is contraindicated.

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 exercises - 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.

Previously, experts doubted the health benefits of bodyflex. The reason for these doubts was breath holding when doing exercises, which, according to the luminaries of medical sciences, is harmful to the functioning of the brain, increases the risk of developing complications - hypertension, cancer, arrhythmias. But today this “harm” is, fortunately, refuted, including by indicators of the excellent health of those people who begin to practice this gymnastics, as well as medical observations of their health and well-being. This program has caused a real stir in the world of health and beauty. Naturally, scientists, doctors, various specialists in training and a healthy lifestyle also became interested in her. Here are the main conclusions about the benefits of a system of exercises and deep diaphragmatic breathing which are made as a result of a comprehensive and thorough study of the methodology:

• Strengthens immunity.
• The risk of cardiovascular diseases is significantly reduced.
• The work of the stomach and gastrointestinal tract is normalized.
• Significantly reduces the risk of cancer.
• Gymnastics allows easy to get rid of bad habits and never return to them.

Bodyflex is simple 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 the skin tighten. These activities can also be very useful for those women who have never played sports, have flaccid muscles - important in bodyflex not strength exercises, but the development of proper breathingthat they will be able to.

Bodyflex will be very useful for all those women who want to keep yourself fit , have a good figure and improve health. By the way - bodyflex is very useful for men, this gymnastics has got fans and followers in the strong half of humanity.

What beginners need to do bodyflex - clothes, equipment, manuals

Many experts compare bodyflex classes with yoga classes - for them it is also best to purchase only special gym mat- he will not allow his feet to slide on the floor, he will not stray, he will not distract from classes.

Experts say that doing any kind of sport, including body flex gymnastics, becomes especially attractive and interesting for every woman if she chooses nice and comfortable suit specifically for exercise. For those bodyflex exercises that require the use of sports equipment, it will be necessary to buy them in the future (ribbon, ball, etc.).

Body flex suit 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. Shoes are not needed - all exercises are performed barefoot (in socks).

If you plan to follow the lessons of video tutorials from the Internet or purchased on DVDs, then your gymnastics seat should be located directly in front of computer monitor or TV.

Since this gymnastics involves a strict time limit for classes - no more than 15-20 minutes daily, watch should stand somewhere nearby, for time control. Time control is also very important at 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 you need to master for beginners in bodyflex

The basis of the entire bodyflex technique is correct setting of special breathing- this distinguishes gymnastics from other methods. This specific breathing in bodyflex is associated with hyperventilation of the lungs and breath holding which are performed in parallel with special exercises. So oxygen is better absorbed by the lungs and passes them into the blood, from where oxygen is carried 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 result.

1. First you need to learn exhale air. To do this, you need to stretch your lips forward with a tube, trying slowly, but without pauses, to release air through them, trying to release it as much as possible.
2. Breathe in through the nose. After exhalation, it is necessary to close the lips tightly, and then draw in the air sharply and noisily through the nose - as much as possible the maximum volume.
3. Then it is necessary to exhale all the collected air through the mouth. With a low position of the diaphragm, you need to hide your lips in your mouth, and exhale the air, opening your mouth as wide as possible. From the diaphragm will be distributed the sound of "groin!" It means you are doing everything right.
4. Then you need to learn hold your breath properly. When there was a complete exhalation of air, you need to close your mouth and tilt your head to your chest. In this position, with the stomach drawn in to the spine, it is necessary to linger until the count of eight (but it is necessary to count like this: “A thousand times, a thousand two, a thousand three ...”).
5. Then, as you take a relaxed breath, you can feel how the air itself rushes into your lungs by filling them out.

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

For beginners: three rules for body flex

1. Firstly, without systematic studies You can literally achieve nothing. This system involves rigorous exercise - fortunately, this requires only 15-20 minutes a day , and each person can easily allocate them for classes in the morning, when the stomach is still empty.
2. Secondly, if you are overweight, then at the very beginning of classes you must perform general weight loss exercises , and then start performing exercises for certain problem areas of the body. This sequence is required, otherwise there will be no pronounced results.
3. Thirdly starting to do bodyflex gymnastics, no need to start a strict diet at the same time aimed at reducing body weight. It is necessary to take food fractionally, often, little by little, so that hunger does not pester, does not take away the last strength necessary for classes. As a rule, after some time after the start of classes, the appetite decreases significantly, and a person simply cannot eat in the volumes in which he ate before.

Video tutorials: bodyflex for beginners

Proper breathing according to the bodyflex system:

Bodyflex breathing technique:

Bodyflex with Greer Childers. First lessons for beginners:

Bodyflex for beginners:

Bodyflex: We lose weight without effort:

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Bidiflex exercises are a method of proper breathing during exercise, which helps to accelerate metabolic and metabolic processes. It helps to quickly lose weight, restore muscle tone and start the process of burning fat deposits accumulated in the deep layers of the dermis. Many women noted that after a week of productive Bodyflex exercises with Marina Korpan, they began to look much younger, the body was filled with energy, and the long-awaited weight loss was not long in coming.

The bodyflex breathing gymnastics system is a combination of special poses for stretching the muscle ligaments and a “diaphragmatic” exercise that helps burn internal fat. This is a fast and effective way to reduce body volume, activate weight loss and get rid of the visual manifestations of the "orange peel" on the body.

Key principles of breathing exercises

The essence of the method of respiratory weight loss lies in the balance of oxygen supply and the production of carbon dioxide in the human body, due to which pressure rises, the level of sweat secretions increases and chemical reactions occur that contribute to the breakdown of fat molecules. At the same time, nutrition, posture and other related factors that can affect the productivity of losing weight are absolutely not important. You can study at home, clean rooms or cook food, but at the same time breathe correctly according to the following system:

• Bring your breathing to a calm state so that the pulse is at around 60-70 beats per minute. Take a deep breath and feel your lungs fill with oxygen.
• Begin to exhale smoothly through your mouth so that your lips are folded in a tube. At the same time, draw in the stomach so that the anterior abdominal wall touches the spinal column.
• Take a sharp breath in through your nose while keeping your lips closed. It is necessary to inhale so that the tummy pouted as much as possible and leaned forward.
• Now you need to start exhaling through your mouth, pronouncing “groin”, so that there is no oxygen left in the lungs at all. Wherein the stomach should “stick” to the inner wall of the spine.
• Hold your breath for 8 to 10 seconds so that the abdominal muscle and lower back connect. The back is even.
• Start inhaling the air and repeat the exercise again.

In order for breathing training to be effective, it is necessary to learn how to breathe measuredly, controlling the intensity of exhalation and inhalation. Marina Korpan recommends paying attention to the “groin” exhalation moment, trying to do it in a relaxed state without straining the muscular system. Then the stomach will "go" as much as possible over the ribs, thus forming a hollow "bowl".

For more information about breathing, see the video from the trainer:

What happens to the body

Trainers say that the most favorable time to start a lesson is in the morning. It can be light exercises, half-hour gymnastics or proper breathing, which can be done without getting out of bed.

During the execution of the "inhale-exhale-hold" scheme, the following occurs:

• activation of metabolic and metabolic processes;
• elimination of symptoms of chronic fatigue by improving blood circulation, vitality returns, making a person energetic, cheerful and cheerful;
• immunity is strengthened and the likelihood of colds in the demi-season and winter seasons is minimized.
• relaxation of the central nervous system and localization of the effects of stress;
• increased sweat secretions, through which toxins are removed from the body;
• internal fat, enveloping the vital organs, breaks down and is excreted through the sweat glands;
• the key arteries expand, and as a result, the cells prepare for the maximum absorption of oxygen, due to which the available air in the body is "utilized", which leads to the breakdown of body fat;
• the muscle corset is tightened, making the outlines of the waist more refined and pronounced;
• all this helps to cope with smoking cravings, speeding up metabolic processes and facilitating the rapid removal of nicotine and tar decay products from the blood.

A set of 10 breathing exercises for weight loss

Below are 10 exercises for the waist, abdomen, hips and sides in pictures.

Even a beginner can easily master this technique in order to remove excess body volume at home, restore postpartum abdominal muscle tone, master the gymnastic complex for stretching and model a clear outline of the silhouette. Go?

The scheme is this:

1. Take one of the following positions, which is in the pictures below;

Exercise Diamond

Pulling hands back

Lateral stretch

Simple press

Scissors horizontal

Scissors vertical

Boat

pretzel

Dog

Cat

Who is the breathing method suitable for?

Marina Korpan has repeatedly emphasized that the breathing pattern with a mandatory delay is suitable for absolutely any person, regardless of social status, gender and age criteria. A woman, a girl, a grandmother and all representatives of the strong half of humanity can master breathing exercises in order to significantly improve their health, while achieving impressive results in losing weight.

Advice! If you want to clean your stomach, tighten your side, or achieve a result of minus ten kilograms in two months, then this breathing exercise scheme is guaranteed to suit you. The main thing is to watch the video tutorial for free in order to perform the respiratory complex correctly and not harm your health.

This set of physical and breathing exercises for weight loss is based on three types of exercises, which, together with proper breathing, have a positive effect on the body of a man or woman, forcing muscles to work out and burn subcutaneous fat. The main complexes include exercises:

• isometric, which allow you to work out one muscle group in detail, making them more elastic, elastic and pronounced against the background of the whole body;
• isotonic, aimed at activating the work of several muscle groups, exerting an equivalent effect on them;
• stretching, allowing you to master the skills of gymnastics and significantly strengthen the muscular system of the whole organism.

In order for the weight loss process to be as productive as possible, experienced trainers and professional athletes advise regular workouts that will include all three types of physical exercises.

If you want to speed up the time of weight loss, then it is recommended to extend the standard workout from 15 to 20 minutes, doing it every day at any convenient time.

We recommend that you carefully watch the online video, in which the training takes place non-stop. If you want to master this complex on your own, then the best solution would be a home training course, before which you will attend a trial lesson on Bodyflex under the guidance of an experienced trainer.

Opinion of experts and doctors

The Bodyflex weight loss technique has supporters and opponents. However, almost all doctors agree that this complex, performed in the morning, has a beneficial effect on the human body. The same can be said about the Oxysize system, which is based on a minute of proper breathing and concentration on the body's reactions.

Doctors advise:

• use Bodyflex to strengthen the abdomen in the first weeks after childbirth (with the exception of women who have undergone a caesarean section);
• do breathing exercises while lying down if your leg or arm is atrophied due to a stroke;
• do not pull the limbs up during breathing exercises, so that the joint damaged by arthritis does not bring pain;
• in case of a runny nose, work out the Bodyflex system in a bath with the addition of aromatic or ethereal essences of menthol, peppermint or lemon;
• to refrain from strong physical exertion and reduce the time of classes to 5 minutes if there were previously difficult births, a hip or buttock was damaged, and a low blood pressure was observed throughout the week:
• abandon gymnastic stretching during Bodyflex if the gluteal nerve is affected, the shoulder is injured, or a disease of the musculoskeletal system is diagnosed.

If you are a young beginner in this system, then start mastering the breathing method gradually, trying to do everything right and strictly follow the recommendations of the trainer.

15 exercises for the face and neck

They help smooth out wrinkles and deep folds on the face, tighten the second chin, and strengthen the muscles of the cheeks, preventing them from sagging, as a result, skin elasticity improves.

The schema is the same:

1. First, do a breathing exercise, hold your breath, pull in your stomach;
2. Take one of the following positions, which is in the pictures below;
3. After 8-10 seconds, return to the starting position and inhale.

No. 1: works on the area above the upper lip

No. 2: works out the area under the lower lip

No. 3: works on the nasolabial folds

No. 4: strengthens the muscles of the cheeks

#5: Reduces the Deepest Creases

No. 6: tightens the muscles of the face and neck

No. 7: removes the second chin

No. 8: smoothes wrinkles on the neck

No. 9: trains the muscles of the neck

No. 10: tones the skin of the face

And another series of exercises to get rid of wrinkles in the area around the eyes:

No. 11: removes wrinkles under the eyes

No. 12: removes wrinkles around the eyes

#13 Reduces Eye Wrinkles

No. 14: removes wrinkles on the forehead

#15: Smoothes Forehead Wrinkles

Contraindications for breathing technique

In order not to harm health and achieve the desired indicators in losing weight, it is necessary to study the list of contraindications that prohibit the practice of breathing exercises with a long breath hold. Marina Korpan advises people who suffer from:

• hypertension aggravated by existing cardiovascular dystonia or ischemic brain disease;
• cardiovascular diseases that are congenital or acquired;
• acute forms of chronic diseases of vital organs, even if the disease is in remission;
• diseases of the organs of vision that are severe (to be sure of this, take a test in which a picture with figures of different sizes is shown);
• unstable stool, which is explained by a violation of the gastrointestinal tract, the presence of diabetes mellitus or a malfunction of the pancreas.

In addition, the restriction on attendance is imposed on those people who have problems with the thyroid gland, venous varicose veins or suffering from attacks of sudden panic attacks. It is better to postpone classes if in the next two weeks you will have a strip operation, childbirth or other medical manipulations with the use of potent drugs.

Why training doesn't work

This question is asked by many people who have embarked on the path of weight loss. Let's immediately identify the main mistakes that beginners make:

1. Neglect of compiling an individual menu rich in vitamin and mineral components. If you want to get rid of extra volumes, then you should not drastically limit yourself in food, torment yourself with debilitating diets, or, conversely, overeat. Experts advise to eat in small portions and do not forget about dietary supplements.
2. Lack of regularity in training. If you do breathing exercises 1-3 times during a calendar week, then it will be pointless to wait for the results. Trainers are sure that 15 minutes a day is the minimum that each person can allocate to improve their body.
3. Taking hormonal drugs, contraceptives or sedatives. These substances slow down metabolic and metabolic processes at the cellular level, therefore, it is necessary to start practicing breathing exercises in order to lose weight only after the course of administration is over.

"Bodyflex" allows you to get rid of extra pounds that will never return if you give up bad habits and adhere to the principles of a healthy diet. Then your body will noticeably strengthen, your skin condition will improve, and the graceful curves of a slender body will open up unlimited scope for experiments on your image!

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To get started, decide on the time, you only need 15 minutes, and it's better if it's in the morning. It is worth remembering that the exercises are performed on an empty stomach, if it is problematic to do it in the morning, choose another time of the day, but only eat nothing for two hours before training. No special equipment is required, any clothes that are comfortable for you will do.

Before starting the complex bodyflex exercises , measure yourself: waist, abdomen, hips, arms and legs. Write down the data. This is to watch your figure change, measure every seven days. Remember that this program is aimed at dropping body fat and extra centimeters at the same time. The main thing is the volume reduction.

To begin with, consider the bodyflex breathing technique. Get into the initial body flex position. Put your feet shoulder-width apart, bend forward, resting your hands just above your bent knees, take your buttocks back - as if you are going to sit down. Breathing is performed in five stages:

Slowly exhale all the air from the lungs through the mouth;
Breathe in as much air as possible quickly through your nose;
Then quickly exhale all the air with force from the diaphragm;
Pull your stomach in and hold your breath for 8-10 counts (seconds);
Relax and breathe.

1.Lion Get into the initial body flex position. Perform the breathing exercise, and then move into the main pose of the exercise.

Basic pose: This pose is designed to work on the face, cheeks, under the eyes, wrinkles around the mouth and nose. We will first collect the lips in a small circle. Now open your eyes very wide and lift them up as if you were tightening the muscles under your eyes. At the same time, lower the circle of the lips down, thereby straining the cheeks and nasal area, and stick out the tongue to the limit without relaxing the lips. Hold this pose for eight counts. The pose is performed five times.

Make no mistake:

• Don't open your mouth too wide. The circle should be very small, as if you are surprised.
• When you stick your tongue out as far as possible from a low small circle of lips, you should feel how the muscles stretch from the area under the eyes to the very chin.
• When performing this exercise, you can either remain in the initial breathing position all the time, or straighten up after drawing in the abdomen. Standing, perform the main pose for eight counts, and with an exhalation, return to the starting pose.

2. An ugly grimace. This exercise will help you get rid of the double chin, sagging and wrinkling of your neck. Stand in the starting pose, do the breathing exercise, and smoothly move into the main pose of the exercise.

Basic pose: stand up straight, move your lower teeth behind your front teeth and stick out your lips, as if you are trying to kiss someone. Sticking out your lips, stretch your neck like a stubborn bulldog until you feel tension in it. Now raise your head and imagine that you are about to kiss the ceiling. You should feel a stretch from the tip of your chin all the way to your sternum. The next morning, do not be surprised, the neck will hurt, I will sharpen that the neck muscles have never worked before. Do the exercise 5 times.

Make no mistake:

• Do not close your mouth, you just need to cover your upper teeth with your lower teeth and push your lips forward.
• When reaching for the ceiling, do not stand on your toes, stand on a full foot.
• Between repetitions, return to the main breathing pose.

3. Lateral stretch. This exercise will help you say goodbye to flabby muscles at the waist and sides. Stand in the initial position, perform a breathing exercise, draw in the stomach and smoothly move into the main pose of the exercise.

Basic pose: Pull the right leg to the side, keeping the feet on the floor, on the toe, and place the left hand on the elbow on the bent knee. Transfer the weight of the whole body to the bent knee. Now raise your right arm and stretch it over your head, you should feel the muscles stretch from the waist to the armpit. Do the exercise three times on each side.

Make no mistake:

• To properly stretch, do not bend your arm above your head at the elbow.
• Try to find balance, the posture must be correct and do not lean forward

4. Pulling the leg back. This exercise helps to tighten the most problematic areas of the body: the buttocks and the back of the thigh. The starting position for this exercise is a little different: get down on the floor, leaning on your palms and knees. Now get down on your elbows. Stretch your right leg straight behind you, pull the toe towards you and do not bend your leg at the knee. Your weight should be on your elbows and hands, looking at the floor. Next, perform a breathing exercise, draw in your stomach and take the main pose.

Main pose: lift the right leg abducted from behind as high as possible, the toe towards you. To create tension in the buttocks, squeeze them. Hold this position for 8-10 counts. Release your breath and lower your leg down. Do the exercise three times for each leg.

Make no mistake:

• Do not forget that the sock is always pulled over with a “hatchet”.
• The leg should be straight and taut, like a string, do not bend the leg at the knee.
• Start counting only when you lift your foot up

5. "Seiko". This exercise perfectly tightens the outer side of the thigh. Stand in the starting position: you should stand on outstretched arms and knees, take your straight right leg to the side at a right angle. Perform a breathing exercise, hold your breath, draw in your stomach and move into the main pose.

Basic pose: Raise the outstretched leg to the level of the hips and pull it forward to the head. The leg is straight, the toe is pulled over. Hold this position for 8-10 seconds. Breathe in, relax. Do the exercise three times on each leg.

Make no mistake:

• Do not bend your leg at the knee, it should be straight.
• Try to raise your leg as high as possible.
• When doing this exercise, keep your arms straight, if it is very difficult, you can deviate in the opposite direction.

6. "Diamond". This exercise will help you strengthen your arm muscles (biceps and triceps) and tighten your chest muscles a bit. Take the starting position: stand with your feet shoulder-width apart, close your hands in front of you. The elbows do not hang, and each finger is connected to the finger of the other hand. Hands touch only with fingers, not palms. You can round your back a little. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: rest your fingers against each other, with all your strength. Feel the muscles in your arms and chest tighten. Hold for 8-10 seconds, inhale and relax your hands. Repeat the exercise three times.

Make no mistake:

• Touch only with your fingertips.
• Don't drop your elbows. If the elbows are lowered, then only the pectoral muscles will work for you, and the muscles of the arms will not work.

7. "Boat". This exercise perfectly tightens the flabby muscles of the inner thighs. Take the starting position: sit on the floor, open your legs in different directions as wide as possible. Do not take your heels off the floor, pull your socks towards you. Place your straight arms on the floor behind you in the palm of your hand. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: put your hands on the floor in front of you and bend at the waist. Slowly move your hands forward, leaning gradually lower and lower. You should feel the muscles in your inner thighs stretch. Hold at the end point for 8-10 counts, inhale and repeat everything again. Do the exercise three times.

Make no mistake:

• Stretch very carefully, no sudden movements, to avoid injury.
• Don't bend your knees.
• Do the exercise according to your abilities, take your time, listen to your body.

8. "Pretzel". This exercise to tighten the outer surface of the thighs, and will also help to reduce the volume of your waist.

Take the starting position: sit on the floor with your legs crossed at the knees. Place your left leg, bent at the knee, on top of your right leg, also bent at the knee. Put your left hand behind your back and put it on the floor, and with your right hand take yourself by the left knee. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: your weight is on your left hand. With your right hand, pull your left knee up and towards you as close as possible, and bend your torso at the waist to the left, look back. In this position, you will feel how the muscles of the outer surface of the thigh and waist are stretched. Hold this position for 8-10 counts. Exhale and start again. Do this exercise three times with your left leg on top and three times with your right leg.

Make no mistake:

• Try to pull your knee up and forward.
• When you bend at the waist, try to look as far behind your back as possible.

9. Stretching the hamstrings. This exercise perfectly works out one of the most problematic places in women - the back of the thigh, since this is where the formation of cellulite occurs. Take the starting position: lie on the floor on your back. Raise your straight legs up, pull your socks towards you so that your feet are flat. Reach your hands to your legs and grab your calves (if you find it difficult, you can keep your hands behind your knees). Do not take your head off the floor, do a breathing exercise, pull in your stomach and take the main pose.

Basic posture: legs remain straight, gently, without jerking, pull your legs closer to your head with your hands, while not lifting your buttocks off the floor. You should feel a stretch in your hamstrings. Hold at the end point for 8-10 counts, inhale, relax and return to the starting position. Do the exercise three times.

Make no mistake:

• Don't bend your knees, this will be the hardest one to start with, but your main goal is a straight line from your buttocks to your feet.
• Keep your head and buttocks off the floor.
• The toes are pulled over.

10. Abdominal. This exercise works both the lower and upper abdominals. Take the starting position: lie on your back and straighten your legs. Bend your knees, feet firmly pressed to the floor at a distance of 30-35 cm from each other. Raise your arms above your head, do not take your head off the floor. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: lift your shoulders and shoulder blades off the floor, stretch your arms to the ceiling. The head is thrown back. Try to get off the floor as high as possible, stretch your chest up. Having reached the end point of the exercise, linger here for 8-10 seconds. Now lower yourself slowly to the floor - first your lower back, then your shoulders, and then your head. Do the exercise three times.

Make no mistake:

• To avoid injuring your neck, keep your head tilted back. Raise your chin.
• When doing the exercise, do not sway.

11. "Scissors". This exercise is for the lower abdominal muscles. Take the starting position: lie on your back on the floor, stretch and close your legs. Place your hands palms down under your buttocks so as not to injure and support your back. Do not raise your head and lower back. Do a breathing exercise, draw in your stomach and hold your breath. Now move into the main pose.

Basic pose: raise your legs together above the floor by 8-9 centimeters. Do scissors: wide leg swings to the sides, like scissors, so that the legs are one above the other crosswise. Pull your toes away from you. Do this for 8-10 counts. Exhale. Repeat three times.

Make no mistake:

• To avoid hurting your back, always keep your hands under your buttocks.
• Do not raise your legs high, so you take the load off the abdominals, the best option is 8-410 cm from the floor.
• Don't raise your head, it should be on the floor.
• Swing quickly and spread your legs as wide as possible.

12. "Cat". it the most useful exercise of all, as it involves the back, hips and abdomen. In addition, it is very helpful for those who have back problems. Stand in the starting position: rest your hands and knees on the floor. Palms should be on the floor, arms straight, back straight. Keep your head down, look straight ahead. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Basic pose: tilt your head and at the same time arch your back, raise it as high as possible, you should look like an angry cat. Hold this position for 8-10 counts. Exhale and relax your back. Repeat the exercise three times.

Make no mistake:

• This exercise is done smoothly, looks like a rolling wave.

Bodyflex is a unique technique based on and allowing you to effectively lose weight without active physical activity. The technique combines complex and diaphragmatic breathing at the same time. With the help of bodyflex gymnastics, you can lose several kilograms of fat in a couple of weeks without diets, it is enough to devote 15 minutes a day to classes. What is the secret?

The most important thing when performing gymnastic exercises from bodyflex is proper breathing. Very few people are able to breathe with the diaphragm, that is, due to contractions of the muscular septum that separates the thoracic region from the peritoneum.

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With diaphragmatic breathing, more oxygen enters the body, which effectively breaks down body fat.

An important component of the complex is special static exercises that are designed to stretch the main muscle groups, but the intensity of all movements is quite low.

The bodyflex is based on elements. A housewife from America, Greer Childers, came up with the idea, based on several asanas, to build a new set of breathing exercises that would contribute to weight loss. The author of the technique herself managed to lose 40 extra pounds in three months, tighten her body and tone her muscles.

The results of classes on the bodyflex system:

• The lymph flow improves, the muscles become stronger and more elastic;
• There is flexibility of the body and grace in movements;
• Accelerates the metabolic process in the body;
• and activity of the heart;
• Edema passes;
• The body is freed from toxins and toxins;
• Fat deposits are effectively burned, especially in problem areas;
• The skin is smoothed, wrinkles disappear, cellulite disappears;
• The body receives a powerful charge of energy and new forces.

An important rule for doing this gymnastics is regularity. Training should be carried out daily, and not occasionally, body flex should become part of the usual way of life, otherwise there will be no effect.

Tips for performing a set of exercises:

• It is advisable to do gymnastics in the morning before breakfast, you are allowed to drink a glass of water before training;
• You can do body flex in the evening, but you need to do this on an empty stomach - no earlier than 2 hours after eating;
• You should not be fanatical about training, otherwise excessive loads will lead to dizziness and poor health;
• Before starting classes, it is advisable to open the window and ventilate the room well, because the body must be saturated with oxygen;
• No need to starve, it is important to balance the diet and make it fractional (you need to eat in small portions 5-6 times a day).

Correct breathing technique

The quality of breathing plays a huge role in achieving high results when doing bodyflex, since the body must receive the necessary amount of oxygen.

First, we take the starting position:

• We place the feet 30 cm wide,
• We bend our knees, as if we want to sit down;
• Hands clasp the legs above the knee;
• We raise our heads up.

5 stages of breathing

The diaphragmatic breathing technique consists of 5 stages.

1. Having formed a tube with your lips, we exhale through the mouth, completely freeing the lungs. At the end we purse our lips.
2. We take an energetic breath through the nose so that the air fills the lungs. If the breath is performed correctly, then it is accompanied by noise.
3. We push the air sharply out of the lungs, squeezing the abdominal muscles and opening the mouth. The release of air is accompanied by a characteristic sound "block" - this is a sign that the action was performed correctly.
4. We pull in the stomach with force so that it is pressed against the spine, at this moment the air should not enter the mouth and lungs. Hold your breath for 8-10 seconds.
5. Take a sharp deep breath and relax all the muscles.

A set of exercises

Breathing exercises for weight loss bodyflex consists of 12 exercises. This set is basic and is aimed at working out the main muscle groups.

• "Lion" (5 approaches)

Take the starting position: standing on the floor, spread your feet shoulder-width apart, tilt your body forward a little and rest your palms on your legs above your knees, hold your breath after exhaling and pull in your stomach. Open your eyes wide and look at the ceiling, tighten your facial muscles, round your lips in the shape of the letter “O”, stretch your tongue. After standing for 8 seconds, return to the starting position.

• "Ugly Face" (5 reps)

Stand in the starting position from the first exercise, push the lower jaw and lips forward, then stretch the neck, head up. Count to 8 and relax everything.

• Lateral (3 sets on each side)

Take the starting position, then bend the right arm and place the elbow on the right knee. Straighten the left leg and take it to the side, stretch the toe, with the foot touching the floor. Transfer body weight to the right leg. Unbend the left hand, raise it up and hold it above the head for 8 seconds, then return to the starting position.

• Retracting the legs back (3 repetitions with each leg)

Get on your knees, rest your elbows and palms on the floor. Extend one leg and pull back, pointing fingers down. After doing the breathing exercise, pull the stomach in strongly and raise the leg to the maximum height. After counting to 8, return back.

• Seiko (3 sets each leg)

Lean on your palms and knees, take one leg to the side. Having made a respiratory complex, raise this leg high up, after 8 seconds, lower it back to the floor.

• "Diamond" (3 times)

Stand straight, feet shoulder-width apart, connect your fingers in front of your chest in a ring, hold your elbows at maximum height. After doing breathing exercises, draw in the stomach and forcefully close the fingers of both hands. After counting to 8, relax.

• "Boat" (3 approaches)

Sitting on the mat, spread your legs in the form of the letter "V". Lean on your palms, moving your hands back. Do a series of breathing exercises, move the body forward, placing your palms in front of you on the floor. Pull the arms and torso further and further, stretching the muscles of the thighs. Wait 8 seconds and straighten up.

• Pretzel (3 reps per leg)

Sit in Turkish, put the right leg on top of the left. Straighten the left leg, put the right hand behind the back, take the left knee on the right knee. After breathing exercises, redistribute the weight on the right palm and pull the right knee with the other hand towards you, gradually turn the body to the right side. Wait 8 seconds and relax.

• Stretching the muscles under the knees (3 sets)

Lie on the floor, straighten your legs and aim them at the ceiling, grab your calves with your fingers, point your socks towards you. After doing breathing exercises, diligently pull the legs towards the body, keeping the buttocks on the floor. After 8 seconds, relax and release your legs.

• Pumping the press (3 reps)

Lie on your back, bend your knees, spread your feet 30 cm wide, put your hands on the ceiling. After breathing exercises, stretch your arms even further, tearing your shoulders off the mat, tilt your head back, look up. After counting to 8, return to the starting position.

• Scissors (3 sets)

Lie on your back, connect straightened legs, place your palms under the buttocks. After completing the respiratory complex, raise your legs above the floor to a height of 8 cm, straighten your feet and make energetic horizontal swings with your legs. After 10 seconds, lower your legs back and relax.

• "Kitty" (3 sets)

Get on your knees, resting your palms on the floor. Having done the respiratory complex, at the 4th stage, lower your head to the floor and round your back like an angry cat. Count to 10, relax and straighten your back.

Bodyflex gymnastics can be a real find for women who want to find ideal shapes and get rid of extra pounds. Performing simple exercises of the complex, you can achieve an amazing effect in a short period.

Contraindications

With some diseases and conditions of the body, bodyflex exercises will have to be abandoned permanently or postponed for a while.

• Pregnancy;
• heart failure, high blood pressure, arrhythmia;
• bleeding;
• Glaucoma and myopia;
• endocrine diseases;
• Neoplasms, including benign;
• The period after surgical interventions;
• Hernia of the spine;
• Exacerbation of a chronic disease.

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Friends, in this article we will understand what bodyflex exercises are. Here you will find the history of the appearance of this system, a complete list of exercises included in the body flex complex, and in conclusion - conclusions about whether this system is effective, for whom it can be designed and, of course, about whether body flex is dangerous for health.

How did bodyflex appear?

Bodyflex exercises are a system of exercises invented by an American housewife and mother of three children, Greer Childers. Greer became extremely stout, having given birth to her third child. Faced with problems in her personal life, low self-esteem, the inability to choose a wardrobe, Greer tried many different things, but none of them brought tangible results. The reflection in the mirror continued to inspire hatred, I didn’t want to leave the house, and around my husband, who worked as a surgeon in the clinic, young nurse girls curled around, which also could not help but infuriate Greer.

Desperate to achieve results with traditional methods, Greer, on the recommendation of a neighbor, went to San Francisco for classes with a certain sports physiologist who taught wealthy American ladies to lose weight. The physiologist turned out to be a petite girl in her early twenties, who began to talk about how to breathe while doing the exercises.

Greer was disappointed. To pay one and a half thousand dollars for some girl who does not even have her own children to teach her - forty-year-old "mother-heroine" some nonsense? However, Greer nevertheless began to practice, rather wanting to wipe her nose on the impudent girl and prove that her system (Rolls-Royce-level exercises) does not work, rather than hoping for a real effect. There was nothing to do, the money had already been paid, why not return home just like that? You should at least try to use what you have already paid for.

However, after a few days of classes, Greer found that doing breathing exercises no longer irritated her. On the contrary, there is more energy, the state of health has improved significantly. All right, Greer thought, if I don't lose weight, at least I'll feel better. And she continued to practice.

After finishing the course, Greer couldn't believe her eyes. For 10 lessons, she managed to lose 1-2 centimeters in various parts of her body. In total, adding up all the lost volumes, Greer counted 26 centimeters. Of course, this is not very much, but before that, the sizes did not go away at all! She was happy, taking what had happened for a real miracle.

Bodyflex is the result of the work of G. Childers on a Rolls-Royce level exercise system, which she got acquainted with in San Francisco.

However, there was one problem - the average American women do not buy limousines. Most overweight housewives simply don't have $1,500 to pay for miracle courses. Greer traveled back to San Francisco. Meeting with a physiologist who taught Rolls-Royce-level courses, Greer received the answer that it was impossible to reduce the price, since the system was originally designed for wealthy Americans and designed for the elite.

Greer then made the second life-changing decision of her life. She decided herself to convey to the average American women the miraculous method that made her slim. She did not understand at all why it was so effective and did not represent the principles of its influence, but she knew one thing for sure - this method works. So, everyone who needs it so much should know about it!

The book in which G. Childers talks about his system is called "A magnificent figure in 15 minutes a day!".

And so the beginning of the creation of Greer Childers' own exercise system, based on the method of special breathing, was laid. Greer significantly reduced and simplified the program, choosing the most effective and efficient exercises in her opinion. She traveled a lot around the United States and consulted with various specialists and doctors, wanting to understand the principle of the program, which allowed her and her neighbor to lose weight. Convinced that the effectiveness of the technique has a scientific explanation, Greer began to give lessons herself.

After receiving positive feedback from clients, the enterprising housewife recorded several videotapes and appeared on local television. The apotheosis was the book written by Greer Childers - "A magnificent figure in 15 minutes a day", where Greer outlined the entire program in a simple and most intelligible way. She called her own exercise system "Bodyflex".

The main idea of ​​​​bodyflex

The main marketing idea of ​​bodyflex is that any average person without physical training, having learned how to breathe correctly while performing simple exercises, can get rid of extra pounds in just 15 minutes a day. It sounds truly fantastic, but the system has gained spontaneous popularity all over the world, especially in the author's homeland - in the USA.

Bodyflex exercises were originally designed for people without special training. So, the main audience of Greer Childers were American housewives.

Reviews about the effectiveness of body flex exercises vary from the enthusiastic cries of "fanatics" who claim that miracle workouts helped them get rid of incurable diseases, to the indignant cries of those who claim that body flex caused serious harm to their health.

Let's not judge the system based on the words of unknown people, but let's break the system down and analyze its pros and cons. This will allow us to make a reasonable conclusion regarding the effectiveness of the bodyflex exercise system and its safety.

Bodyflex technique

Breathe like a baby - diaphragmatic breathing

The main condition for obtaining the effect, as Greer Chidres says, is special breathing. It is with its development that classes begin. Bodyflex exercises for weight loss will not bring tangible benefits without diaphragmatic breathing.

In explaining what “diaphragm breathing” is, Greer uses the example of babies. When breathing in newborns, the stomach rises on inspiration, and not at all the chest, as in adults. The bodyflex technique also involves breathing with the stomach. In order to control himself, Greer suggests lying on the floor and putting a small book on his stomach. With the usual way of breathing, the book remains almost motionless. But with diaphragmatic breathing, the book will rise and fall with each inhalation and exhalation.

Particular attention in bodyflex is paid to the so-called "diaphragmatic" breathing - breathing with the stomach.

How to master this technique?

To begin, take a series of deep and even breaths. Concentrate on the movement of your chest and imagine your lungs expanding and filling with air.

1. Exhale forcefully through your mouth, completely emptying your lungs of the air in them.
2. Breathe in quickly and forcefully through your nose, puffing up your belly. This will help spread the lower ribs and increase the filling of the lungs with oxygen.
3. Exhale sharply through your mouth, completely emptying your lungs and pulling your stomach inward. To get a better feel for the belly work, Greer Childres recommends practicing in the “volleyball player” pose—feet shoulder-width apart and slightly bent, torso tilted forward, palms resting on the legs just above the knees.
4. After exhaling, hold your breath while continuing to draw in your stomach for 8-10 seconds. This is the training of the so-called "natural pause". Pull the stomach in as much as possible, while the ribs move again and the air comes out of the lungs.
5. Relax and take a breath.

The main condition for safe bodyflex exercises is gradualness. Listen to your body and take your time. It is recommended to devote the first few lessons exclusively to the development of breathing techniques, and only then proceed to body flex exercises.

The main breathing position in bodyflex is the "volleyball player's position". And indeed, comparing an illustration from the book by G. Childres and a photo of a real volleyball player, you can find a lot in common.

Schematically, the bodyflex breathing technique can be represented as follows:

1. Exhalation.
2. Inhale.
3. Exhalation.
4. Pause.
5. To relax.

Bodyflex exercises

In total, there are twelve exercises in the Bodyflex method. Greer Childres herself says that she has included isotonic as well as isometric exercises and in her system. Bodyflex exercises for weight loss are designed for unprepared people. In fact, the main audience of the author of the system were American housewives.

1. Leo

Exercise impact zone: face, areas around the mouth and under the eyes, neck.

Bodyflex exercise "Lion" for the face and neck.

Starting position. Take the so-called "Pose of the volleyball player." Place your feet slightly wider than your shoulders and bend down, take your buttocks back. Place your palms on your legs a couple of centimeters above your knees. After completing the breathing cycle, hold your breath (stage 4 - natural pause) and begin the exercise.

Performing an exercise. Bring your lips into a narrow circle, tighten your face and try to lower this circle down. Open your eyes wide and look up. Stick your tongue out as far as you can through the tight circle of lips. Hold the pose for 8 counts and relax by inhaling the air.

Number of repetitions: 5.

Note. Be careful not to scare the husband who accidentally entered the room.

2. Terrible grimace

Exercise impact zone: neck, area under the chin.

This exercise is called "Terrible Grimace." When it is performed, the area from the sternum to the chin should be strained.

Starting position. Get into the "volleyball pose". Stick out the lower jaw so that the lower teeth are in front of the upper ones, stick out the lips as if for a kiss, and stretch the neck with all your might. Raise your head up, as if with these very lips you intend to kiss the ceiling. You should feel tension from your chin to your sternum. Take a breath cycle and hold your breath.

Performing an exercise. During a respiratory pause, take your straight arms back and linger in this position for 8 counts. Do not close your mouth, feet are on the floor. Breathe in and relax.

Number of repetitions: 5.

Note. Like the previous exercise, this pose got its name for a reason.

3. Lateral stretch

Exercise impact zone: waist and sides.

Exercise "Side stretch".

Starting position. Get into the “volleyball position” and take a breath cycle until you pause.

Performing an exercise. Lower your left hand to your elbow (so that not the palm, but the elbow rests just above the knee). Raise your straight right arm and extend it out to the side above your head, above your ear. You should feel how the entire side surface of your body stretches. Hold this position for 8 counts. Take a breath and relax. Repeat on the other side.

4. Pulling the leg back

Area of ​​influence of the exercise: buttocks, back of the thigh.

“Pulling the leg back” (G.Childers term) or “classic abduction” strengthens the muscles of the buttocks and the back of the thigh.

Starting position. Get on the mat - on your knees and elbows. Stretch one leg back. At the same time, the foot should be reduced, the fingers rest on the floor. Perform a breath cycle until paused.

Performing an exercise. Raise your straight leg up and hold for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

5. "Seiko"

Area of ​​influence of the exercise: buttocks.

Exercise "Seiko" to tone the buttocks.

Starting position. Stand in a knee-elbow position, put your straight leg to the side at an angle of 90 degrees to the body. The foot is on the floor. Do a breathing exercise.

Performing an exercise. During a pause, lift your straight leg up and hold for 8 counts. Lower your leg and inhale.

Number of repetitions: 3 on the right side and 3 on the left.

Note. Greer named this exercise "Seiko" because the word means "flame" in Japanese. The gluteal muscle will "burn".

6. "Diamond"

Area of ​​influence of the exercise: the inner side of the arms.

Bodyflex exercise "Diamond" is called so because of the similarity of the figure formed by the fingers to a gem.

Starting position. Stand up straight, feet shoulder-width apart. Touch the fingers of one hand to the fingers of the other hand, bringing your hands together in front of you. Elbows need to be raised to parallel with the floor, the back can be slightly rounded. Perform a breath cycle until paused.

Performing an exercise. As much as possible, rest the fingers of one hand on the fingers of the other, do not lower your elbows. Stay in this position for 8 counts. Then inhale the air and relax.

Number of repetitions: 3.

7. "Boat"

Area of ​​influence of the exercise: inner thighs.

Exercise "Boat" - lean forward with legs apart.

Starting position. Sit on the mat, spread your straight legs as wide as you can. Socks "pull" on yourself. Lean back with your hands and perform a breathing cycle until a pause.

Performing an exercise. Bring your arms forward and stretch them as far as possible, trying to lower the body to the floor. Stretch for 8 counts. Then inhale and relax again, moving your hands back.

Number of repetitions: 3.

8. "Pretzel"

Area of ​​influence of the exercise: waist, lower back, outer thigh.

Exercise "Pretzel". Try to look back.

Starting position. Sit on the mat, cross your legs so that the left knee is over the right. Try to keep your right leg as straight as possible, horizontally. Put your left hand behind your back, and with your right hand take your left knee. Do a breathing exercise.

Performing an exercise. Shift your weight onto your left hand, pull your left knee up and towards you with your right hand, and twist your torso to the left until you can look back. Hold this position for 8-10 counts. Breathe out and relax.

Number of repetitions: 3 on the right side and 3 on the left.

Area of ​​influence of the exercise: the area under the knees, the back of the thigh.

Hamstring stretch for beautiful legs.

Starting position. Lie on the mat on your back and lift your straight legs up, “pulling” your socks on. Grab your calves with your hands. Perform a breathing cycle without raising your head.

Performing an exercise. During a breathing pause, pull your legs towards you until a “pulling” sensation occurs under your knees. Hold for 8 counts.

Number of repetitions: 3.

10. Abdominal

Area of ​​influence of the exercise: abdominal muscles.

Abdominal exercise.

Starting position. Lying on your back, bend your legs and place your feet on the floor at a distance of 25-30 cm from each other. Stretch your arms up to the ceiling perpendicular to the body. Do a breathing exercise.

Performing an exercise. Stretch your arms up and lift your shoulder blades. The head is slightly thrown back, the neck is relaxed. Arms and chest stretch to the ceiling as high as possible. Hold on for 8-10 counts.

Number of repetitions: 3.

11. "Scissors"

Exercise impact zone: abdominal muscles, emphasis on the lower part.

Exercise "Scissors" is also aimed at strengthening the abdominal muscles.

Starting position. Lie on the mat on your back with your feet together. Place your hands palms down under your buttocks. Head on the floor, lower back pressed to the floor. Perform a breath cycle until paused.

Performing an exercise. Raise your legs 8-9 centimeters above the floor and begin to do vigorous swings, winding one leg after the other and vice versa, as if you were working with scissors. Work for 8-9 bills. Then inhale the air and relax.

Number of repetitions: 3.

12. "Cat"

Area of ​​influence of the exercise: muscles of the body, spine.

"Cat" strengthens the muscles of the body and works out the spine.

Starting position. Get on all fours (on your knees and hands). The head is raised up, the gaze is directed forward, the back is straight. Do a breathing exercise.

Performing an exercise. Lower your head and arch your back up as high as you can. Stay in this position for 10 counts. Breathe in the air and relax.

Number of repetitions: 3.

So, bodyflex is a system of weight loss and recovery, based on a special breathing technique. Classes, according to the author of the technique, will deeply saturate tissues with oxygen, drive away stress and activate metabolism. They can be used on their own or as an aid to any physical activity. If you find yourself in a situation where active movements are contraindicated, bodyflex exercises can be performed at any level of training.

So, you have decided to use this system? Bodyflex exercises for weight loss will bring, according to the author, the maximum benefit if you follow the following rules:

1. Do not exercise immediately after eating. The ideal time to practice is two hours after a light meal.
2. In no case do not exercise in stuffy rooms. Always open a window if possible.
3. Beginners should not do breathing exercises while walking.
4. Hold in the main position for 8-10 breaths.
5. Train every day and do each exercise 3-5 times.

Bodyflex exercises will help you quickly get in shape and improve your health. To track the progress of classes and additional motivation, measure your waist and hips regularly. After a month of training, you will be pleasantly surprised by the results, notes Greer Childres.

Is hyperventilation dangerous to health?

The essence of bodyflex training, according to Greer Childers, is that training on this system allows you to increase the saturation of body tissues with oxygen and, accordingly, speed up the metabolism in them. The therapeutic effect of bodyflex, according to her, is comparable to aerobics.

Be careful - hyperventilation of the lungs can be harmful to your health. Before starting classes, read the contraindications.

During aerobic exercise, active movement causes you to consume more oxygen, which the body needs to break down carbohydrates and fats and produce energy.

During bodyflex exercises, due to a special way of breathing, you force the body to receive more oxygen than it receives under normal conditions, forcing it to use this oxygen.

Thus, Greer Childers claims that by purposefully saturating your body with oxygen, you can significantly speed up your metabolism and start the fat burning mechanism. And if you simultaneously perform exercises for different muscle groups, creating an increased need for energy in certain areas, you can direct this oxygen exactly to those problem areas where fat burning is especially necessary. It is by improving the supply of oxygen to tissues and accelerating the metabolism that excess volumes will go away.

In medical terms, the theory of bodyflex is built on the effect of hyperventilation of the lungs. By alternating intense deep breaths and periods of breath holding, a person receives 30-40 percent more oxygen than he consumes in normal life.

Contrary to the promised positive effect, this phenomenon can have very dangerous consequences for the body. Hyperventilation of the lungs leads to the fact that the amount of carbon dioxide (CO2) in the blood decreases, which is a necessary component for many metabolic processes. By trying to maintain the amount of CO2 in the blood, the body tries to defend itself. Spasms of blood vessels and bronchi occur, blood pressure decreases, and the permeability of cell membranes decreases.

In turn, all this complicates not only the loss of CO2, but also the supply of oxygen to the body. There is an opposite effect - oxygen starvation, which has a lot of negative consequences. Up to the death of brain cells, if the process becomes uncontrollable.

Based on the foregoing, it is not worth it fanatically and thoughtlessly to rush into the maelstrom of bodyflex. Just like any other practice.

In what cases should you stop doing bodyflex? Exercise saturates tissues with oxygen and accelerates blood circulation, which does not always have a positive effect on well-being. Symptoms such as nosebleeds, dizziness, sleep disturbances and headaches are a definite reason to stop exercising.

Before you start exercising, you need to follow a number of precautions.

• Make sure that you do not have the following diseases and conditions:
  • problems with blood pressure (high, low - it doesn’t matter);
  • diseases of the respiratory system, including asthma, allergic phenomena;
  • cardiovascular diseases;
  • head trauma, intracranial pressure;
  • vision problems;
  • high fever, bleeding, exacerbation of chronic diseases;
  • pregnancy.
• Begin classes only in the presence of another person who can help you in case of loss of consciousness.
• Even if you are absolutely healthy or have not found your disease in the list of contraindications, be sure to consult your doctor!

In order to avoid unnecessary disappointment, remember that body flex exercises are designed for people who are overweight and initially slow. The therapeutic effect of these exercises is based on the idea of ​​accelerating the metabolism of obese and sedentary people, which causes the body weight to come in this way to the biological norm. However, this rate is not determined by you, but by your body. And your weight will not fall below the biological norm, even if it seems to you that you are still overweight.

Love your body and take care of your health! Good luck!

If you do not have extra pounds and you lead an active lifestyle, bodyflex will not help you, since your metabolism is already at the proper level. I hope that this article was informative and useful for you. Good luck and good luck in the sports field!

The article uses illustrations from the book by G. Childers "A magnificent figure in 15 minutes a day!".