Bodyflex is a weight loss system that has helped many women find their dream body without the need for intense workouts in the gym. Gymnastics allows you to get rid of excess volume in a certain part of the body, learn to breathe properly and increase the metabolic rate. In this material we will talk about the main features of the miraculous fitness of an American housewife who regained her beautiful figure after giving birth, and we will analyze a set of exercises forBeginners aim to lose weight in the abdomen, sides, hips and other problem areas.
Bodyflex combines elements of yoga, Pilates and stretching. This system was created by American housewife Greer Childers, who unsuccessfully struggled with being overweight for a long time through aerobics, exercise and exhausting diets. According to the author of this technique, just one trip to an esoteric master and master of Eastern breathing methods helped her get into shape without strict dietary restrictions andContinuous training on the body in the gym.
After achieving the desired results, Childers created her own line of fitness products for busy housewives, simplifying yoga poses and making the workout process easier. Over time, bodyflex has constantly changed. At first, the author came up with interested training plans of varying degrees of effectiveness using his personal invention, "jimbara" - an extension device for static training. Bodyflex is then simplified into 12 static exercises.
Bodyflex became popular in our country after it was promoted by a fitness trainer. The trainer suggests performing breathing exercises daily, combined with proper nutrition and other physical activities, which significantly increases the effectiveness of the exercise.
Rule
The basic principle of gymnastics is correct breathing during exercise. During exercise, the practitioner must periodically hold their breath, using a small amount of lungs that are not constantly being used, which creates hypoxia in tense muscles. Stimulated oxygen breathing causes oxygen to be delivered to problem areas of the body where the main work is being done and activates the fat burning process. This workout feature allows you to not only break down fat, but also speed up your metabolism.
Benefit
Bodyflex offers a fairly simple workout, without the need for additional physical training, going to the gym or constantly training your muscles. In addition to active fat burning, gymnastics:
- Improves blood circulation, normalizes the functioning of the cardiovascular system;
- Increase immunity;
- Helps fight stress, lethargy, normalize sleep and develop stress resistance;
- Does not tone muscles;
- Improve joint mobility;
- Saturates the brain with oxygen, normalizes cerebral circulation, helps get rid of headaches and migraines;
- Activates the elimination of waste and toxins through heavy sweating;
- Strengthens abdominal muscles through diaphragmatic breathing;
- Improves mood, gives energy and vitality.
Bodyflex teaches you how to breathe properly and arouses your interest in sports, so gymnastics is very suitable for people with weak physical strength and obese people.
Contraindicated
Bodyflex cannot be performed if you have:
- Heart-related diseaes;
- Eye diseases (glaucoma, nearsightedness with astigmatism);
- Tuberculosis, asthma;
- Hypertension and hypotension;
- Increased intracranial pressure;
- Changes in blood pressure;
- acute inflammatory process;
- Cancer;
- Epileptic;
- Aortic aneurysm;
- Heart failure;
- Varicose veins;
- Diabetes;
- Pancreatic and gastrointestinal disorders.
In addition, it is not recommended to exercise during pregnancy, menstruation, ARVI and flu or exacerbation of chronic diseases. In any case, before starting classes, you should consult your doctor.
Characteristics of gymnastics
Bodyflex is a specific fitness area that has several features:
- Training should be done 2-2. 5 hours after eating. Performing bodyflex exercises immediately after eating can cause stomach upset and the development of gastrointestinal diseases.
- Before entering class, you need to ventilate the room.
- It is necessary to perform breathing exercises and practices daily, otherwise training will not bring any results.
- Active breathing can cause dizziness and in severe cases can lead to fainting. These symptoms are often observed in beginners, so training should be done with caution and ideally with a trainer.
- Prolonged delays in abdominal breathing can cause hyperventilation or hypoxia, leading to unpleasant consequences.
It is important to note that bodyflex is effective for overweight people. Moreover, exercise should become a way of life even after losing weight, because due to a sharp decrease in load, the weight can return.
Breathing techniques to lose weight at home
Abdominal breathing is the foundation of bodyflex. Performing a special technique aimed at connecting the diaphragm to work, helps improve blood circulation and saturate the blood with red blood cells that carry oxygen to the body's cells. At the same time, this type of breathing involves the abdominal muscles, so the main effect will be clearly seen in the waist and after a while only in other parts of the body.
Abdominal breathing technique includes five main stages:
- Free your lungs.You need to tighten your lips with a tube and exhale all the air that is in your lungs. It's also important to watch your abs: they should be tight and your stomach should be pulled in.
- Tissue saturation with oxygen. Purse your lips and take a deep breath through your nose, using your diaphragm.
- "Vacuum cleaner". After inhaling, immediately exhale forcefully through your mouth and say "groin" or "ha". The stomach should be pressed against the spine during exhalation.
- Hold your breath.At this point, you need to hold your breath for 8-10 seconds, tense your abdominal muscles as much as possible and press your stomach toward your ribs. At this stage, basic exercises are performed and active fat burning begins.
- Relax.It is necessary to exhale slowly, relaxing the previously involved muscles.
Basic breathing principle: exhale through the mouth, inhale through the nose. Along with mastering technique, one must learn to control the diaphragm and abdominal muscles.
Beginner set of exercises for all body parts
A standard set of bodyflex exercises for beginners is aimed at working out all muscle groups, including the muscles of the face and neck.
Exercise 1. "Lion"
Helps eliminate double chin and smooth wrinkles.
- Stand straight, feet hip-width apart. Move the pelvis backwards, bend the legs at the knees, place the palms on the hips, place the palms on top of the knees, round to the back.
- Practice breathing techniques.
- In the delay phase, stretch your tongue forward and look up at the ceiling. Stay in this position.
- After completing this stage, exhale and relax the facial muscles.
Exercise 2. "Diamond"
Strengthens the muscles of the arms and chest.
- Stand straight, feet shoulder-width apart. Bend your arms at the elbows and raise them to chest level. Close your fingers to form a diamond shape.
- Practice breathing techniques.
- During the delay phase, squeeze your fingers as much as possible, tensing the muscles in your arms and chest.
- Stay in this position for the required amount of time.
- Exhale, inhale and relax.
Exercise 3. "The boat"
Strengthens and stretches the inner thigh muscles, working the back muscles.
- Sit on the floor and spread your legs straight out to the sides as wide as possible. Socks facing up. Place your palms between your legs.
- Practice breathing techniques.
- During the delay phase, lean forward, stretching your torso and arms forward as much as possible. Stay at the lowest point.
- Exhale and repeat the exercise.
Exercise 4. "Dog"
Eliminates the gluteal area and improves hip joint mobility.
- Get on all fours.
- Practice breathing techniques.
- During the delay, lift your bent leg to the side, lower it slightly and point your knee up.
- Stay in this position until you exhale.
- While inhaling, return to the starting position and repeat the exercise with the other leg. Do three repetitions on each side.
Exercise 5. "Swallow"
Gluteal muscle activity.
- Get on all fours and put emphasis on your elbows.
- Slightly arch your back and practice breathing techniques.
- Holding your breath, move your legs straight back, pulling your toes toward you. Fixed in this position.
- While inhaling, return to the starting position and repeat the exercise with the other leg. Do three repetitions on each side.
Exercise 6. "Corner"
Helps strengthen muscles in the lower legs and back of the thighs.
- Lay up. Place your feet on the floor, placing your arms along your body. Practice breathing techniques.
- While holding, lift your legs straight up, squeezing your shins or thighs with your hands. Point the sock toward you, press into your tailbone, and lower your back to the floor.
- Hold the position for as long as possible.
- Exhale and while inhaling, lower your legs to the floor. Repeat the exercise 3 times.
The main emphasis in the classic bodyflex complex is on the work of the abdominal muscles, thanks to constant muscle tension while holding the breath and performing exercises. With regular exercise, you can create a beautiful waist, remove excess volume in this area and train deep abdominal muscles.
For the stomach and sides
Exercise 1. "Lateral stretch"
- Stand straight, feet hip-width apart.
- Practice breathing techniques.
- Hold your breath, lift your right arm and tilt your body to the left. Make sure your pelvis doesn't move to the right. Hands stretched out diagonally. The left hand can be placed on the thigh or on the stomach.
- At the end of the phase, relax and lower your arms. Inhale and repeat the exercise on the other side.
Exercise 2. "Simple Tap"
- Lay up. Place your feet on the floor, 30-35 cm apart.
- Practice breathing techniques.
- During the delay, lift your upper body off the floor, keeping your arms parallel to the floor with palms facing down. Head straight, chin not pressed to chest. Eyes facing forward. The lower back does not leave the floor.
- As you exhale, return to the starting position. While inhaling, repeat the exercise.
Exercise 3. "Pretzel"
- Sit on the mat, stretch your legs straight forward, and close your legs together.
- Practice breathing techniques.
- During the delay phase, bend the right leg at the knee and place it on the floor on the outer part of the left thigh.
- Place your right hand behind you, use your left hand to grab your right thigh and pull it toward your body.
- Turn right and look back.
- Return to the starting position, exhale and repeat with the other side.
Exercise 4. Horizontal "pull".
- Lie on your back, bend your legs. Place your hands under your buttocks and press your lower back into the floor.
- Practice breathing techniques.
- Raise your legs straight up, pull your toes back and do a diagonal rotation, crossing one leg over the other.
- After the time has passed, return to the starting position and inhale.
Exercise 5. Vertical pull
- Maintain the starting position as in the previous exercise and practice breathing techniques.
- Hold your breath, lift your legs, pull your toes back, and alternately raise and lower your legs with minimal range of motion.
- Return to starting position and inhale.
Exercise 6. "Rinse"
- Get on all fours.
- Practice breathing techniques, holding your breath without sucking in your stomach.
- While holding your breath, relax your abdomen, then use your muscles to pull your abdomen toward your back. During the entire delay phase, movements alternate.
- Then return to the starting position.
Efficiency and results
There is a lot of controversy about the effectiveness of bodyflex. Some people believe that this technique is useless and can only harm the body, others guarantee good results based on their weight loss experience.
Regardless of the type of exercise, a calorie deficit plays a unique role in weight loss, which can only be created through proper, balanced nutrition. Therefore, to lose weight, you should give up fast food, reduce diets high in fat, starch and sweets, increase consumption of fresh vegetables, fruits, and grains and prioritize lean meat and fish.
It is worth noting that bodyflex is aimed at eliminating excess volume, not kilograms, so at the initial stage you should record your body parameters and monitor the changes after each training session. According to followers of this technique, with correct implementation of the technique, constant exercise and proper nutrition, you can reduce your waist by 5-7 cm in a week. It is important to understand that with reasonable weight loss without gaining extra pounds, the results are not achieved immediately. Complex and long-term work is required.
Expert recommendations
Experts recommend doing the first classes together with a trainer who will show you how to breathe and perform the exercises correctly. This will help to avoid the unpleasant consequences that beginners most often experience: misunderstanding of the functioning of the diaphragm, dizziness due to prolonged breath holding, etc. v. Since the most important thing is breathing, it is necessary to deal with it first, even in 3 -5 complex daily exercises to solve the problem. In the future, with increasing experience, you can add variety to your workouts by working on multiple muscle groups at the same time.
Experts also note that bodyflex is not a universal way to lose weight for everyone, as the creator of this technique claims. Gymnastics is not suitable for everyone, so if you notice that your health is deteriorating or you are not achieving the desired results, you should replace bodyflex with a similar popular, effective exercise. Its results are guaranteed. This can be Pilates, callanetics, power yoga, dance and classical fitness with cardio and strength exercises.
Training outcomes are particularly affected by the regularity of training. You should exercise every day, spending 15-20 minutes in the morning before breakfast. If time allows, you can practice twice a day and perform breathing techniques and stretch your abdominal muscles anytime in your free time.