Before you start a set of 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.

Starting pose:

Standing, feet 30-35 cm wide, hands resting on the legs 2.5 cm above the knees, as if you want to sit down. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

1.Lion

Main 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.

• don't open your mouth too wide. The circle of lips should be small.
• stick out your tongue as far as possible

2. Ugly grimace

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

Main pose: bring the lower teeth beyond the front and stretch the lips. Sticking out your lips, stretch your neck 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. Stand straight with your arms thrown back (as if you're on a diving board - this is for balance) and your chin lifts towards the ceiling. Soles must fully touch the floor. Do the exercise 5 times.

Important:

• don't close your mouth.
• cover the upper teeth with the lower teeth and stick out the lips like a monkey.

3. Lateral stretch

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

Main pose: Strengthens the muscles of the lateral surface of the body. Lower your left arm so that your elbow rests on your bent left knee. Stretch your right leg to the side, pulling the sock, without lifting your feet from the floor. Your weight should be on your bent left knee. Raise your right arm and stretch it over your head, over your ear, and pull it further and further to feel how the muscles stretch on the side. The arm should remain straight and close to the head. Do the exercise 3 times to the left side, and then 3 times to the right.

Important:

• do not bend your arm at the elbow when you raise it.
• the toes of the outstretched leg should be extended.
• keep the correct posture. Don't lean forward.

4.Diamond

Starting pose: Stand straight, feet shoulder-width apart, close your arms in a circle in front of you. Keep your elbows high, close your outstretched fingers. Round your back a little to keep your elbows up, but your hands should only touch each other with your fingers, not your palms. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Strengthening the muscles of the hands. Now rest your fingers against each other as much as possible. You will feel the muscle tension coming from both wrists all over your arm and chest. Hold tension for 8 counts. Now take a breath. Repeat the exercise three times.

5.Seiko

Starting pose: Get on your hands and knees and extend your straight right leg to the side, at a right angle to the body. The right foot should be on the floor. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Formation of the muscles of the outer surface of the thigh. Raise your outstretched leg until your leg is parallel to the floor. Pull it forward towards the head. The leg must remain straight. Hold for 8 counts. Lower your leg into the starting position on the floor. Perform the exercise 3 times on each side.

Important:

• do not bend the raised leg at the knee.
• try to raise your leg as high as possible.
• while lifting your leg, keep your arms straight. You can lean slightly in the opposite direction, but try to stay as straight as possible.

6.Boat

Starting pose: Sit on the floor with your legs spread as wide as possible. Without lifting your heels from the ground, pull your socks towards you and point them to the sides. Rest your palms on the floor behind you. Keep your arms straight and do the breathing exercise. Bending your head and pulling in your stomach, hold your breath and take the main pose.

Main pose: Exercise for the muscles of the inner thigh. Move your hands from behind your back forward, bend over and place your hands on the floor in front of you. Keeping your fingers on the carpet, "go" forward, leaning lower and lower. Hold for 8 counts. Repeat 3 times.

Important:

• stretching must be done carefully. Stretch relaxed, do not strain.
• if you don't feel the stretch in your inner thigh, it means your legs aren't wide enough apart.
• try not to bend your knees.

7. Pretzel

Starting pose: Sit on the floor with your legs crossed at the knees. The left knee is above the right. Keep your leg below the knee as straight and horizontal as possible. Place your left hand behind your back and take your left knee with your right hand. Do a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Strengthening the muscles of the outer surface of the thigh, shaping the waist. 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 until you can look back. Hold this position for 8-10 counts. Do this exercise 3 times with your left leg on top and 3 times with your right leg.

• pulling the knee up and forward, do it as close to the chest as possible.
• bending at the waist, try to look as far behind you as possible.

8. Abdomen

Starting pose: Lie on your back, straighten your legs. Raise your legs so that your knees are bent and your feet are on the floor, at a distance of 30-35 cm. Stretch your arms up. Do not open your head from the floor. Perform a breathing exercise, pull in your stomach and take the main pose.

Main pose: Keeping your arms straight, stretch them up while lifting your shoulders and off the floor. The head should be tilted back. Try to get off the floor more. Get down on the floor - first the lower back, then the shoulders, and then the head. As soon as the head touches the floor, immediately rise again. Pull up and hold for 8-10 counts. Do the exercise three times.

• don't sway and don't push back. Just lightly touch the floor with the back of your head and rise again.

9. Scissors

Starting pose: Lie on the floor, stretch and close your legs. Place your hands palms down under your buttocks. Keep your head on the floor, do not raise your lower back. This will help you avoid back problems. Do a breathing exercise, draw in your stomach and hold your breath. Now move into the main pose.

Main pose: Strengthening the muscles of the lower abdominals. Raise your legs together 8-9 centimeters above the floor. Make scissor-style swings as wide as possible so that one leg is above or below the other. The toes should be stretched out. Do this for eight to ten counts. Exhale. Repeat three times.

• during the "scissors" feet should be no higher than 7-9 centimeters above the floor.
• always pull out your socks.
• keep your head down.
• swings should be made as wide and fast as possible.

10. Cat

Starting pose: Get down on your hands and knees. Palms should be on the floor, arms and back straight. Keep your head up, look straight ahead. Perform a breathing exercise, hold your breath, draw in your stomach and take the main pose.

Main pose: Universal exercise for toning and tightening all muscles. Tilt your head. At the same time, arch your back, raising it as high as possible to look like an angry cat. Hold this position for eight to ten counts. Exhale and relax your back. Repeat the exercise three times.

• if done correctly, this exercise looks like one smooth rolling motion of the body from the abdomen to the back.

One of the most effective breathing exercises that promote rapid weight loss is the BodyFlex exercise system. This unusual program was developed by the fifty-three-year-old American Grieg Childers, who, after the birth of three children, was able to regain the coveted 44th clothing size instead of the hated 56th.

Bodyflex exercises are combination of special breathing exercises with certain types of load. Aerobic breathing - and on its basis bodyflex breathing exercises were developed - saturates the body with oxygen, which breaks down fat; posture exercises contribute to the training of muscles and muscles, restoring their elasticity, tighten the skin, helping fight wrinkles and cellulite. At the same time, despite the calm and slow pace, bodyflex exercises give an aerobic effect several times stronger than intensive jogging or strength exercises.

Alec Borsenko- a well-known writer and experienced colon specialist - writes the following about the bodyflex system: “Bodyflex exercises are the best way to enrich the body with oxygen today. You get an aerobic special effect five times faster than from a run. If you run for an hour, you burn 700 kilocalories. If you do an hour of ordinary aerobics, you burn 250 kilocalories. If you do one hour of bodyflex exercise, you will definitely get rid of 3500 kilocalories.

The bodyflex exercises themselves can be divided into three groups: isometric, isotonic and stretching.

Isometric engage one muscle group isotonic, respectively, - several, and stretching develop muscle elasticity.

But an indispensable condition for the result is precisely aerobic respiration, on the basis of which all exercises are performed. Bodyflex causes the body to be enriched with oxygen, which contributes to the rapid burning of fats and lipids. And the whole point is in an unusual way for an ordinary person to breathe and get the oxygen necessary for the body - it requires a special, so-called diaphragmatic breathing, when inhalations are made through the nose and exhalations through the mouth. Already after the first lesson on the bodyflex system, a person notes an increase in mood, an improvement in overall well-being and vitality.

Advantages of the bodyflex system

* lessons don't take much time: as a rule, 15-20 minutes a day are enough to achieve stable positive results;

* reviews of bodyflex indicate: Waist for 5-7 lessons on this system may decrease up to 5-15 cm;

* bodyflex is the only system of breathing and physical exercises that trains not only the body, but also has exercises for face and neck rejuvenation(exercises "Lion", "Ugly grimace");

* you can do body flex any age and in any conditions: independently at home, at work or as a coach in group training.

Features of the bodyflex system

* With the help of aerobic respiration, the body enters large amount of oxygen, which saturates the blood and, together with it, is delivered to the area of ​​tension, which contributes to the intensive breakdown of fats.

* Bodyflex speeds up the metabolic process.

* Bodyflex enhances lymph flow, which contributes to the accelerated removal of toxins, toxins and other harmful substances from the body.

* Bodyflex has a beneficial effect on intensity contraction of the stomach muscles, causing, over time, its decrease in size, and, consequently, a decrease in the amount of food consumed.

* The uniqueness of the bodyflex system lies in the fact that it can work effectively in two directions: to help reduce overall volumes and to model individual problem areas(buttocks, hips, waist, etc.).

The results of training on the bodyflex system

• loss of excess weight, reduction of volumes in problem areas, reduction of cellulite;
• reducing nervous tension, finding a calm state, cheerfulness;
• improvement of the skin condition;
• improvement of general well-being (getting rid of snoring, constipation, migraines, "female" problems);
• general rejuvenation of the body;
• increase in flexibility, gaining grace;
• improvement of the circulatory system, acceleration of cleansing and digestive processes.

Three rules for a good result

Rule 1 Regularity

Only systematic training provides the necessary load on the muscles and gives the desired result. And here the intensity of the loads does not matter: it is constancy that plays a decisive role.

Rule 2 Exercising on an empty stomach

A prerequisite is that all bodyflex exercises are carried out only on an empty stomach. The ideal time is in the morning, right after waking up. If it is not possible to practice in the morning, keep in mind that you can start classes no earlier than two to three hours after the last meal.

Rule 3 Refusal of rigid diets

You do not need to combine bodyflex exercises with a strict diet or fasting. The body during training will waste a huge amount of energy, which must be replenished. If you feel the need to reduce the amount of food, limit yourself to sweet and starchy foods. That will be enough.

Contraindications

Bodyflex exercises are contraindicated in the following cases:

In severe cardiovascular pathologies (heart failure 3-4FC, pulmonary hypertension, aortic aneurysm);
- with increased intracranial pressure, aneurysms of cerebral vessels;
- if implants are installed in the spine;
- after surgery on the spine (at least a year must pass after the operation);
- in the presence of acute inflammatory and infectious diseases (temporary restriction);
- in case of exacerbation (relapse) of chronic diseases (during remission, it is possible, and sometimes necessary, to engage in body flex);
- with tumor diseases;
- with bleeding (any localization);
- during pregnancy.

Breathing technique

The breathing technique is necessary be sure to fully master before you start doing the exercises.

In order to learn how to breathe correctly according to the bodyflex system, it is recommended to take initial pose:

in a standing position, spread your legs at a distance of 30-35 cm, lean your palms 3 cm above your knees. Get a pose, as if you are going to sit down. The head remains in a straight position, the chin is horizontal to the floor, the gaze is directed forward. It is from this position that it is easiest to learn proper breathing.

Stage 1 diaphragmatic breathing. Exhale through the mouth

The first thing you need to learn is the ability to exhale air from the lungs correctly. In this case, it is important that from the lungs all the exhaust air is gone. Therefore, we must not just exhale it, but literally squeeze it out - something like this is how we squeeze air out of the ball with our foot. To get this exhalation, round your lips and pull them forward a little, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you find that you can no longer squeeze a drop out of yourself, stop and close your lips.

Stage 2 diaphragmatic breathing. Quick breath through the nose

Now all attention to the nose. Imagine that you don’t have a mouth at all or that it was sewn up with threads. Take a sharp breath through your nose: inhale as fully and sharply as possible like a vacuum cleaner sucking in air. Your lungs should fill to capacity with oxygen.

With such a breath required sound effect and the louder the sound, the better. And if you inhale completely silently, this means that you are not inhaling correctly. A quick and strong breath through the nose, by definition, cannot be quiet or silent. Try your best to draw air: imagine that you were in an airless space, and now you have been given air to breathe.

Once your lungs are filled to capacity and you can no longer inhale air, stop. Now we turn our attention to the lips: they are tightly closed and do not release air. The head is slightly raised. And the nose just doesn't work, imagine. That he doesn't exist anymore. We hold all the air in ourselves.

Stage 3 diaphragmatic breathing. Sharp exhalation through the mouth from the diaphragm

The next task is to expel all the inhaled air through the mouth. But we must not just exhale, but do it straining the stomach, as if knocking air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply contract the muscles of the diaphragm and abdomen - then the lungs will also contract and push out all the air. Such an exhalation should be accompanied by a whistling sound that resembles the sound of air coming out of a punctured tire: something like “puff” or “pah”.

At this stage, all attention should be on the diaphragm - namely diaphragm pushes air out. Even if your abdominal muscles are weak, your diaphragm should still be normally developed. Try to push the air as fast as possible.

Stage 4 diaphragmatic breathing. Holding your breath

This stage is considered the most difficult part of the breathing exercise. Close your lips as tightly as possible, do not try to suck in air through your nose. Generally forget that you have a mouth and a nose. You have nothing to breathe in.

Tilt your head slightly towards your chest. Now focus on the belly. Start slowly counting (in your mind) and gradually tighten your stomach. The stomach goes inside, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach, as it were, rises up, starting to pull the intestines along with it. Everything that is in your stomach also rises and begins to go under the ribs.

Now your stomach is not flat - it is concave, similar to the depression that usually forms in a punctured ball. It feels like your belly is touching your spine.

The stomach should be pulled in slowly, while counting up to eight. You need to count as follows: one-one-one, two-two-two ... Most likely, you will not be able to hold your breath for all eight measures at once - they usually start with three or four, and already in the process of training, the ability to reach eight is reached. Keep in mind: once you manage to hold your breath for all eight measures, you can consider that you have practically mastered the preparatory stage. It is at this stage of holding the breath with simultaneous retraction of the abdomen that all exercises are performed.

Stage 5 diaphragmatic breathing. Inhale through the nose

After you have counted to eight and feel your stomach in the area of ​​​​the spine, you can inhale. Just relax all the muscles and let the air rush into your lungs. After holding the breath, the lungs fill with air, accompanied by a sound reminiscent of a sob - “s-sh-sh”.

What else you need to know about diaphragmatic breathing

It should be understood that if we are talking about diaphragmatic breathing, here all five steps are important. You can't train first or third and forget about second or fourth. Or fully master the correct inhalation, but do not master the exhalation. Therefore, it is necessary to strictly control yourself throughout the lesson.

Such breathing is recommended to train in the morning, on an empty stomach when the stomach is not yet filled with liquid and food. Performing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order.

It is advisable at first to train in front of a large mirror. So you can immediately see at what stage you do not work at full strength and where you deviate from the most correct body position.

Don't forget before training ventilate the room: you can not do breathing exercises in a room with stale air after a night's sleep.

You should proceed directly to physical exercises only after you have fully mastered all five stages of diaphragmatic breathing. To master the technique of diaphragmatic breathing, as a rule, 3-4 weeks of constant daily training are required. And when you master this breathing, you can begin to perform the exercises of the main complex. Start with a 5 minute exercise and gradually increase its duration.

The main set of bodyflex exercises

"Diamond" (remove fat and tighten the skin of the hands)

We start the training from the same position that you have already mastered at the preparatory stage, when you learned to breathe correctly: legs apart, knees half-bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in the stomach. We straighten up and put our feet shoulder-width apart, we close our hands in a circle in front of us. We hold our hands in such a way that the elbows are high and only the fingers touch. To make it easier to keep your elbows up, you can slightly round your back.

Tighten your arms closed in a circle, rest your fingers against each other and start pressing on your fingers as hard as possible. Do not move your hands - press only with your fingertips. You should feel muscle tension throughout the arm from the wrist to the chest. Try to maintain pressure for eight seconds (eight bars), then exhale, relax your arms and return to the starting position. Repeat this exercise three times.

When performing the exercise, the elbows must be kept high. If you lower your elbows, the pressure will go not on the muscles of the hands, but on the chest. The hands touch each other only with the fingertips, and the palms do not participate at all.

"Boat" (boat) - for beautiful hips

Sit on the floor and spread your straight legs wide apart. After that, pull the socks towards you and to the sides, thus trying to further stretch the muscles of the thighs. The heels do not come off the floor. Put your hands behind your back, rest your palms on the floor. Try to keep your arms straight and not bend them at the elbows. In this position, perform all five stages of the breathing exercise, tilt your head forward as usual, draw in your stomach and hold your breath.

After holding your breath, move your hands forward and place them straight in front of you, palms down, with your back slightly tilted. Then slowly move your fingers forward, without lifting them off the floor, try to lean as low as possible. If you do everything right, you will feel the muscles stretching on the inner surface of your thighs. Lean forward as low as you can and count to eight. After that, exhale, straighten up and put your hands behind your back. Do the exercise three times.

During this exercise, you do not need to strain - the hips should be completely relaxed. Stretch the muscles of the thighs should be gradual, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.

Exercise "Lion" (for tightening the skin of the face and neck)

The starting position is normal: legs 30-35 cm wide, hands resting above the knees. We perform a breathing exercise, then hold our breath and take the main pose, while drawing in the stomach.

We collect the lips in a small circle, then open our eyes as wide as possible and look up (we tighten the muscles under the eyes). At the same time, we lower the lips in the circle down (the cheeks and the nose area tense up) and stick out the tongue to the limit, without relaxing the lips. We count to eight. We perform the exercise five times.

You should not open your mouth too wide: the circle of lips should be as if you are surprised at something, i.e. small.

Exercise "Ugly grimace" (for the neck and chin)

It may be easier to do this exercise without the breathing part first. Stand straight, keep your head straight. Pull your lower front teeth past your upper ones (i.e., make a wrong bite) and stick out your lips as if you want to kiss someone standing next to you (remember the pictures that show romantic monkeys). Stretch your neck while continuing to bulge your lips until you feel that your neck is tense to the limit. Now slowly raise your head up and look at the ceiling - you should feel a strong stretch from the tip of your chin to the very sternum. And do not be surprised when the next day you feel quite a lot of pain in the neck - before that, these muscles have never been so tense.

When the exercise is mastered, try to combine these grimaces with a breathing exercise. First, assume the basic breathing posture, do the breathing exercise, then, as usual, draw in the stomach and hold your breath. Now stand in the main position - straighten up, take your hands back a little, lift your chin up. It becomes impossible to tiptoe - the soles should completely touch the floor.

When you master this exercise (and understand how it justifies its name), try to combine it with the rest of the exercise. Here is the starting position, as well as the main position for breathing - hands above the knees, legs apart, buttocks in such a position as if you want to sit down. After completing this breathing exercise, hold your breath, pull in your stomach, and return to the main pose. Perform the Ugly Grimace exercise four to five times, holding your breath for eight counts each time.

Exercise "Side stretch" (on the muscles of the lower abdomen and waist)

Assume the basic breathing pose, do the breathing exercise, then draw in the stomach and stand in the basic pose. To do this, lower your left hand - now your elbow is on your bent left knee. Pull the toe of the right foot and stretch this leg to the side, while the foot should not come off the floor. Your weight should be on your left knee. Then raise your right hand up and stretch it to the left side - from the side you should feel how all the muscles stretch from the waist to the armpit. And the hand should be as straight as possible and be above your head.

Maintain this position for all eight counts, then relax and take a breath. Do this exercise three to four times on each side.

When you raise your arm, do not bend it at the elbow - otherwise the stretch will not be done correctly. And for a good stretch, you need to make sure that the toes of your outstretched leg are stretched. And don't lean forward - keep your back straight.

Exercise "Pulling the legs back" (Swallow) - strengthening the muscles of the thighs and buttocks

Take the starting position: get down on the floor, lean on your palms and knees, and then on your elbows. Stretch one leg back with the toes of that leg pointing down. Distribute your weight on your arms and bent leg. In this case, your head should be raised, and you look straight ahead. Now do all five stages of the breathing exercise. At the end, draw in your stomach and hold your breath. And now you take the main pose: lift the straight leg laid back as high as possible, still pull the toe towards you.

Imagine: all your wealth is now between the buttocks - squeeze them with such force that the gluteus maximus muscle tightens. Continuing to hold your breath, squeeze your buttocks for eight counts. After that, take a breath and lower your leg. Perform this exercise three times on each leg.

It is very important during the exercise not to pull the toe of the straightened leg - this can change the blood circulation in which the burning fat is located, and then it will go to the calf area, and we need to train the gluteus maximus muscles, not the calves. The sock should "look" at you. The leg laid back must be kept straight - then the necessary tension will be created in the gluteal muscles. It is necessary to rest on the floor only with your elbows and in no case with your palms.

Exercise "Scissors" (strengthening the muscles of the lower abdomen)

Take the starting position: lie on your back, straighten your legs. Place your hands palms down under your buttocks. The head lies on the floor, the lower back is also pressed to the floor - it should not come off during the exercise. First, as usual, we do a breathing exercise, then we draw in the stomach, hold our breath and move on to the main pose.

Raise your legs up - they should be at a distance of about ten centimeters from the floor. And we begin to make quick wide swings: first we spread our legs to the sides, then we cross them (that is, we do the “Scissors” exercise familiar to everyone from childhood). We try to stretch the socks as much as possible and do not bend in the lower back. Do 9-10 swings, then lower your legs, rest a little. Repeat this exercise three to four times.

Do not raise your legs above the floor above ten centimeters - this way you reduce the load on the press. Do not take your head off the floor, and always keep your palms under your buttocks.

Exercise "Cat" (universal exercise)

Exercise "Cat" is considered universal and the most useful of the entire system of bodyflex exercises - it immediately involves the area of ​​\u200b\u200bthe back, hips and abdomen.

Take the starting position: get on all fours, lean on your palms and knees. Keep your head straight and look ahead. The back and arms are straight. Do the breathing exercise as you normally would, hold your breath, draw in your stomach, and assume the basic posture: tilt your head down while arching your back up as high as you can—like a cat stretching out after sleep. Hold this position for eight counts, then inhale and return to the starting position. Repeat the "Cat" exercise several times, and then relax.

It is preferable to perform this exercise immediately after waking up, before breakfast. In extreme cases, at least two hours should pass after eating. You need to take the main pose slowly, smoothly, without making sudden movements. When performed correctly, the exercise should look like one wave rolling from the abdomen to the back.

Exercise "Abdominal Press" (strengthening the muscles of the upper and lower press)

This exercise not only strengthens the abdominal muscles, removes excess fat in the abdomen, it also stimulates blood circulation, improves the functioning of the heart, blood vessels, urinary system, respiratory organs, and digestive system.

Take the starting position: lie on your back with your knees slightly bent. Firmly press your feet to the floor - they should stand at a distance of about 35 centimeters from each other. Raise your arms up - head resting on the floor - and reach for the ceiling. Perform the breathing exercise as usual, pull your stomach in well, hold your breath and take the basic posture: lift your shoulders, while keeping your arms straight, continue to reach up. Tilt your head back a little and focus your gaze on an imaginary point located on the ceiling behind you. Try to raise your shoulders as well as your chest as high as possible. Then slowly lower yourself back to the floor - first the lower back, and only then the shoulders and head. As soon as your head is on the floor, immediately rise again and stretch up. Hold your breath and hold a fixed position for eight counts. Exhale, get down on the floor and relax. Do the exercise three more times.

During this exercise, you do not need to swing or push off the floor - only one abdominal muscles should work. Keep your head tilted back slightly with your chin up. In no case should you press your chin to your neck - you can damage your neck. You also do not need to stick out your stomach when you reach up, otherwise the wrong muscles will work. Try to pull in your stomach as much as possible and firmly press your lower back to the floor.

Exercise "Seiko" (strengthening the hips, getting rid of the "breeches" and excess fat above the knees)

Take the starting position: kneel down, resting your hands on the floor. Then straighten your right leg, stretch it to the right side so that it is at right angles to the body. Keep your back straight, do not bend the knee of your right leg, and lower your foot and place it on the floor. As usual, do the breathing exercise, at the end, hold your breath and pull in your stomach.

Next, move on to the main pose: raise the outstretched leg to the level of the thigh so that it is parallel to the floor. Then pull this leg forward, trying to reach the head. Try to keep your leg as high as possible and make sure that it is always straight. Hold the pose for eight counts, exhale, then lower the leg, take the starting pose. Switch legs and do the same exercise for the left leg. In total, you need to perform three repetitions on each leg.

During the exercise, do not bend your elbows, you can only slightly tilt the body to maintain balance. The leg should be raised as high as possible and pulled as strongly as possible towards the head.

Exercise "Pretzel" (training the muscles of the thighs and shaping the waist)

Take the starting position: sit on the floor with your legs crossed at the knees so that the left knee is above the right. This exercise is considered two-sided: first it must be performed on one side, when the left leg is on top, and then on the other side, changing the left leg to the right. The lower leg must be kept straight.

Take your left hand behind your back, rest it on the floor, and put your right hand on your left knee. Perform the breathing exercise as usual, pull in your stomach, hold your breath and take the main pose: transfer your body weight to your left hand, which is behind, and with your right hand, take your left knee (it's on top), lift it up and pull it towards you as close as possible. you can, trying to press it to your chest. At the same time, very slowly turn your entire body to the left and look back.

If you are doing everything right, you should feel the muscles in your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to swap arms and legs and repeat this exercise on the other side. In total, you need to do three repetitions on each side.

Abdominal and waist complex

Complex for thighs and buttocks

Upper Body Complex

All these exercises are quite simple to use, the most important thing is to understand how to do them correctly, then you can change the order of their implementation, as well as modernize by selecting the ones you need.

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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 damaged, 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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What do we know about what Bodyflex breathing exercises are? There are many ways to lose weight and this is one of them. It is based on a certain diaphragmatic breathing and special exercises. This ensures improved ventilation of the lungs. If you follow all the recommendations, then in a short time it is quite possible to remove excess fat deposits on the hips and waist. Let's see how simple gymnastics allows you to achieve excellent results without complex physical exertion and exhausting hunger strikes.

What is bodyflex breathing exercises?

Bodyflex is a breathing exercise based on aerobic breathing in combination with exercises that put a load on certain muscle groups. In such movements, the main work is provided by the movement of oxygen.

This technique was invented and developed by Greer Childers, a mother of many children from America. Breathing exercises for weight loss bodyflex includes special breathing with the stomach.

The technique works like this: a breath is taken and the breath is held. At the same time, carbon dioxide accumulates in the cells. This process speeds up metabolism and improves well-being. Interestingly, during normal breathing, the lungs are only half filled with air.

At the beginning of training, it is necessary to stimulate metabolic processes, which will improve the metabolism in the body. After activating the metabolism, you can start working on problem areas.

To start exercising, you need to wait about three hours after eating.

Advice! To get the desired result, you need to devote no more than 20 minutes of effective exercises per day. An important condition is regularity, gymnastics is performed every day. You will notice the first positive changes after a few weeks of constant training.

The nuances of breathing techniques

How bodyflex breathing exercises are done, you can look at the video. Before proceeding to the complex, it is important to learn the basic rules of breathing.

This technique includes the following steps:

1. To get rid of the air in the lungs, you need to exhale through your mouth.
2. Inhalation is done through the nose. It must be sharp and fast. In this case, the lungs should be filled to capacity. Correct movement can be determined by a noisy breath.
3. The lips are compressed and then opened, and a strong exhalation is made. This tenses the abdominal muscles. When you exhale, you should hear the sound "pah". It does not affect the throat and lips.
4. Then the abdomen is drawn in and at the same time the breath is held. The stomach must be drawn in very strongly.
5. Inhalation is performed along with the relaxation of the press. Air passes into the lungs with a sound like a sob.

Advice! Remember that the exercises are carried out at the stage of holding the breath, when the stomach is drawn in.

Advantages of bodyflex

The essence of this technique is the development of proper breathing. Aerobic type of breathing promotes the burning of body fat. In this case, the effect is enhanced when performing special exercises. Isometric exercises cause tension in one muscle group, while isotonic exercises cause tension in different ones. There are also stretching movements that make the muscles more elastic.

So, let's look at the main benefits of bodyflex:

• Improves metabolic processes in the body.
• The functioning of the circulatory system is stimulated.
• The abdominal muscles become stronger.
• The body is enriched with an additional volume of oxygen.
• The layer of fat between the organs is removed.
• Over time, you can get rid of cellulite.
• All internal organs are actively massaged.
• The tone of the intestine increases, which allows to reduce its size.
• The intestines are actively released from toxins, and constipation disappears.

Advice! With regular training, tissue swelling will first disappear, and then fat deposits are replaced by muscles.

Bodyflex gymnastics contains active exercises. They can be done in the morning or in the evening, but only on an empty stomach.

So let's get started. Try these moves:

• The facial exercise is called the lion. With its help, it is possible to tighten the outlines of the face. The legs should be placed shoulder-width apart, and it is important to tilt the body forward, and place the hands slightly above the knees. A breathing exercise is done and the stomach is drawn in. Roll your eyes up and stick out your tongue.
• With the help of lateral stretching, you can work on problem areas. In this case, three turns are made in each direction. The starting position is the same as in the first case. The elbow of the left hand falls to the left knee. That's where the weight comes in. The right leg should be taken to the side, and the right arm extended over the head away.
• Elbows and knees should be placed on the floor. While holding your breath, you need to raise your leg as high as possible. It should be fixed at the top point for 8 seconds.
• Exercise diamond allows you to remove excess fat from the hands. To do it, you need to put your feet shoulder-width apart, and join your hands in a circle. When pulling in the abdomen, you need to strongly rest your fingers and count to 10.
• An effective exercise for the inner thighs. You need to sit on the floor and lean your hands behind you. In this case, the legs must be spread very widely. Socks need to be pulled towards you and away from you.

• Helps to lose weight exercise for the press. In the supine position, you need to bend your knees, and stretch your arms forward. In this case, the head does not come off the floor. Then the main exercise is done, arms and shoulders rise up. It is necessary to fix the body in this position. This exercise must be done at least three times.
• A simple scissors exercise will help to achieve excellent results. You need to lie on your back, and straighten your legs. With tension in the abdomen, it is necessary to raise your legs and swing your legs on a count of 10.

Advice! To use bodyflex, it is not necessary to change the diet. But you need to remember that taking birth control can reduce the effect of exercise. Also, in the absence of regularity, the weight may return.

Rules for good results

The following tips will help you achieve the desired result:

1. Regular exercise is required.
2. Loads should be regular.
3. The right choice of exercises.
4. All muscle groups are involved.

Bodyflex is not boring, you can do it all the time. This technique will allow you to always stay slim.

Advice! The original technique rationally combines useful breathing exercises and stretching.

Greer Childers technique

Bodyflex breathing exercises were first developed by Greer Childers. She wrote a book on the subject and released a special video course. According to reviews, such exercises can reduce body volume and make the stomach flat.

This set of exercises is suitable not only for women, but also for men. Greer has been teaching his program for over 15 years. Many argue that, in addition to losing weight, this technique allows you to quit smoking.

It turns out that the lack of oxygen reduces immunity, and also causes indigestion and contributes to early aging. During gymnastics, oxygenated blood reaches the working muscles. In this case, fat cells are burned.

During exercise, you need to hold your breath, as it is in the blood that carbon dioxide accumulates. Arteries acquire the ability to fully absorb oxygen.

Advice! In addition to bodyflex, such gymnastics as oxysize is popular. Both techniques differ in their impact on different muscle groups. It is believed that oxysize is more suitable for girls with problems of fat deposits at the waist or in the abdomen. And bodyflex is especially effective in reducing the hips.

A set of exercises with Marina Korpan

Breathing gymnastics bodyflex was finalized by the trainer Marina Korpan to the ideal weight loss system. At a young age, she suffered from excess weight and tried to lose it with strict diets and many hours of training. Since it was not possible to achieve the desired effect, the girl gradually switched to the bodyflex method, as the most effective one.

She developed new principles of breathing based on yoga pranayama. Marina Korpan considers it a big mistake to change your diet, and recommends changing your attitude to food. At the same time, you need to eat slowly, in small portions and do not eat at night.

Useful gymnastics was complemented by dynamic exercises, as well as some sports elements. In addition, Marina Korpan's set of exercises is recommended not only for healthy people. With the help of healing gymnastics, you can solve health problems. The most important advantage of gymnastics is the restoration of the skin even with active weight loss.

Here are the main stages of such breathing exercises:

1. The legs are placed shoulder-width apart. Then the shoulders are turned, and the lips are pulled out and a noisy exhalation is made. In this case, the stomach is maximally retracted.
2. Exhale with a short pause, and then inhale, as it were, into the stomach. In this case, the stomach is inflated and protrudes forward.
3. Lips need to be compressed, and then open and tilt your head back. In this case, the air is forced out of the lungs. The abdomen is drawn in and pressed under the ribs.
4. It is necessary to hold the breath while counting by 10. In this case, the stomach is drawn in, the muscles of the perineum are compressed, or the chin is attracted to the chest.

Are there any contraindications?

With proper observance of the technique, it can be used to get rid of some diseases. These are fibroids, frequent colds, prostatitis and endometriosis.
But there are also some contraindications. If, under stress during exercise, a deterioration occurs, then the load should be stopped. Consider possible fluctuations in pressure, as well as the condition after surgery or pregnancy. With an exacerbation of chronic diseases, exercises should also not be started. Also, a similar complex is not recommended for heart failure and arrhythmia.

Advice! Breathing exercises help to eliminate toxins that are present in fat cells. They are converted into a gaseous state, and then exhaled when using proper breathing.

If you have health problems, please consult your doctor. It is important to carefully study the technique of the exercises. Especially in the first lessons, you need to take such a position so that dizziness does not occur.
It is recommended to keep a diary where you write down the changes that occur in the body.

Holding your breath for 8 seconds is of great importance. You can try to do it with a stopwatch, and then move on to the main body.

Exercises should be performed not only on an empty stomach, but also drink a glass of water half an hour before class. During the day, also do not forget to drink the required amount of water.

Do not be lazy and try simple exercises. A little effort every day is a guarantee of great results.

This is a specially designed set of exercises and postures, which is performed in compliance with special diaphragmatic breathing, which enriches the body with oxygen. To complete the complex and achieve the desired effect, just a quarter of an hour a day is enough, and at home.

The method is based on the use of the properties of oxygen, which, getting into the body in large quantities, begins to actively break down body fat, improves blood circulation and speeds up metabolism. As a result of a combination of proper breathing and appropriate exercises, the body actively burns fat in areas of the body that are tense during exercise.

Why do we spend hours running or pedaling an exercise bike? In order to achieve a sustainable aerobic effect, that is, to start the process of fat burning in the body. Bodyflex allows you to achieve the effect of fat burning in 15 minutes, and the results are amazing. You can do regular aerobics for two hours or run for an hour, or you can perform a fifteen-minute body flex complex - the effect will be the same, namely: you will lose 600 Kcal. Of course, you will not feel any fatigue or exhaustion, as after running or traditional aerobics.

The effect of exercise:

• fatigue and depression disappear;
• mood and vitality rise;
• blood circulation improves;
• muscles are toned and strengthened;
• there is a massage and normalization of the work of internal organs;
• puffiness of the face decreases and skin color improves;
• shortness of breath disappears;
• you become stronger, stronger and healthier.

If you enjoy going to the gym or jogging in the morning, run and work out! But on a day when you have no time to visit the gym or do a thorough workout, give body flex only a quarter of an hour - and you will feel the effect.

So, you looked through the articles, leafed through the book of the ancestor of the Greer Childers method and decided that you can handle the 15-minute complex quite well.

Have you ever noticed that two people of the same height and weight can look completely different? One has a toned body and a flat stomach, the other has hanging sides and flabby buttocks. And it’s not about weight at all, but about general muscle tone and skin condition. Bodyflex primarily tightens the body and reduces its volume. So forget about the scales and start with measurements.

Write down in a notebook the measurements of the waist, upper (5 cm above the waist) and lower (2 fingers below the navel) parts of the abdomen, hips (measure in the bikini area) and the most magnificent part of the leg. It’s better to have someone at home measure you - then the numbers will be more accurate.

To monitor progress, it will be enough to measure your volumes once a week. Another good way to see results is with a pair of pants that are tight on you. Try them on a week after the start of classes - let this be an additional incentive and motivation for you.

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Starting to master the complex itself, you need to learn how to breathe correctly, because you will have to breathe aerobically, taking this or that position, and for this you need to understand the technique of breathing itself. The description of the breathing technique is quite lengthy, although the inhalation-exhalation itself takes about 15 seconds.

Take something like the position of a volleyball player waiting for the ball: feet shoulder-width apart, knees bent, lean forward slightly, pushing your buttocks back, rest your hands on your knees.

• gather your lips into a tube and exhale slowly, trying to completely empty your lungs of air;
• then purse your lips and exhale sharply and noisily through your nose, trying to fill your lungs with oxygen "to the brim". It is the breath, this aggressive drawing in of air, that accelerates the aerobic process, so the breath is the most important part of the exercise, it must be powerful and noisy;
• after filling the lungs with air, slightly raise your head, compress your lips and try to exhale all the air from the very depths, from the diaphragm. To do this, open your mouth wide and exhale from your diaphragm, not your throat. When you master this complex exhalation, you will hear the sound “groin!” or rather, "pha!";
• at the next stage of the exercise, you need to hold your breath by closing your mouth. Tilt your head forward, pull your stomach in very strongly and, as it were, lift it up, under the ribs. Thus, you create a vacuum inside. Count to ten. It is at the moment of retracting the abdomen and holding the breath that the exercises of the complex itself are performed.
• then relax the abdominal muscles and inhale. When performed correctly, air will rush into the lungs with a sound similar to a sob.

At first, you will not be able to do everything correctly and efficiently. It's OK. To learn aerobic breathing, you need to practice several times. Slight dizziness and coughing is also normal in the first workouts: the body gets used to the increased amount of oxygen and cleans the airways. Over time, this will pass.

Contraindications:

• pregnancy (some stances and stretches can be performed, but without aerobic respiration, to avoid stress on the abdominal wall);
• chronic diseases (hypertension, arrhythmia, asthma, etc.);
• trauma and recent surgery.

Negative moments of bodyflex:

• they get hooked on it, like on a drug, and then the training regimen must be adhered to constantly (that is, it is impossible to part with the body flex, otherwise excess weight and lethargy may return);
• people with a slow metabolism or taking drugs that slow down the metabolism experience less results;
• holding your breath is a stress for the body;
• bodyflex does not work at all on experienced athletes and is ineffective if you only need to slightly correct the figure, since the complex is focused on burning fat;
• it is strictly forbidden to increase the intensity of classes (you can not include additional exercises, except for those recommended);
• has contraindications (requires a doctor's consultation).

Positive moments of bodyflex:

• the program is good for women who have given birth and for those suffering from low blood pressure;
• the complex takes only a quarter of an hour a day;
• suitable for those who are going to quit smoking, as it clears the lungs well;
• special sacrifices in nutrition are not needed, but food licentiousness is not allowed.

The Bodyflex breathing exercises program is so simple and effective that it takes only 15 minutes to complete the entire set of exercises, and even a very busy person can afford it.

Versatility is perhaps one of the main distinguishing features of the Bodyflex exercises. It can be performed by people of any age and build, often with physical limitations.

And you don’t have to find the time, funds and motivation to go to the gym, and then, looking at young girls, sing through your teeth: “Well, why come here so beautiful?” The only inconvenience of bodyflex is noisy breathing, but this is also easy to deal with: just isolate yourself in a separate room or in the bathroom and turn on the music. And the family will get used to leaving you alone with the complex, which will help get rid of many complexes.

With the help of bodyflex exercises, you can also train your face. You will get rid of loose skin, sagging cheeks and a double chin. The skin of the face and neck must be tightened simultaneously with the body. As you know, the skin is the largest organ of the body, and at any given time, a third of the body's blood passes through the skin. By increasing the amount of oxygen in the blood, as well as the supply of nutrients to all organs, we also tighten the skin, making it more elastic and younger in appearance.

This system offers only two exercises to work on the muscles of the face, but these exercises are worth the whole complex.

• "A lion". The starting position is the already well-known volleyball player's position, in which we perform the breathing exercise described above and assume the main position. Its purpose is to work with the cheeks, the area under the eyes, as well as wrinkles around the nose and mouth. That is, in this exercise, the upper part of the face is more involved. To do this, gather your lips in a circle, open your eyes wide and look up to tighten the muscles and skin under the eyes. At the same time, lower your lips in a circle down, straining your cheeks and nose, and stretch your tongue to the maximum, trying not to relax your lips. This pose must be held for eight counts and repeated five times.
• "Ugly grimace" for beauty. If you do the second exercise correctly, your neck and the entire area under the chin will hurt the next day, because this time you will involve the entire lower part of the face. First master the exercise without breathing.
• "Monkey". Stick out your lips, pushing your lower teeth forward. Stretch your neck to a well-perceptible tension in it - from the tip of the chin to the chest. When you master the exercise, do it while holding your breath: do a breathing exercise, pull in your stomach, raise your head up, throw your arms back (for balance) and “kiss” the ceiling. As many as five times.

The two exercises described are incredibly effective for tightening and contouring the face. They can be performed without breathing practice, for example, by pedaling an exercise bike at home or going down in an elevator. True, it is better that no one sees you at the time of their execution. Even you.

The practice of bodyflex has not only supporters, but also opponents. Opponents believe that holding the breath during exercise does not saturate the body with oxygen, but rather leads to oxygen starvation.

Now you have an idea about the basics of proper breathing in the bodyflex technique and are ready to move on to performing complex exercises. Carefully read the description of each exercise, watch the video, try the pose without breathing, then with breathing. Do all exercises three times in each direction. And do not forget to restore your breath after each breath.

Breathing technique Bodyflex:

You can start the complex with exercises for the face and neck, which are described in detail below. They can also complete the main exercises. See the whole complex in a virtuoso performance of instructors.