What is bodyflex and how breathing exercises help to lose weight

Breathing is a process that is hardly paid attention to in everyday life. However, it is very important: with the help of a certain pattern of inhalations and exhalations, it is possible to make exercises more effective. This principle is the basis of the bodyflex technique, created by American Greer Childers. The woman discovered this technique after the birth of her third child. Now we will look into it in more detail.

Bodyflex is a combination of special breathing with stretching and exercises to strengthen various muscle groups. The creator claims that with regular practice you can achieve a perfect figure. What are these magical exercises? Stretching and muscle strengthening accompanied by breath-holding.

Dean of the “College of Fitness”

“The main goal of bodyflex is to get rid of excess fat deposits. At the same time, the skin does not “sag”, but tightens. This happens due to the physical component of the technique and the effect of oxygen on the cells of the body.”

İçindekiler

The effect of the classes

General recovery of the body.
Improving the work of internal organs.
Strengthening of pelvic floor muscles.
Enrichment of the body with oxygen.
Correction of the figure, anti-cellulite effect.
Increasing the level of vital energy.
Improvement of psycho-emotional state.

Features of training

It is better to exercise on an empty stomach. After training, a meal should be at least an hour later. As in other techniques, it is important to observe regularity, and it is not worth practicing before going to bed. The training itself lasts only 15-20 minutes a day. At the same time, the first results can be noted after seven days of daily practice. Classes do not require special equipment and a large space, so you can do exercises at home. However, we note that for a clear mastering of the technique, you should be controlled by a competent trainer during the first lessons.

Bodyflex is also referred to methods of postpartum recovery, which allows women to remove extra pounds, tighten abdominal muscles and restore muscle tone. It is important to know that during pregnancy, bodyflex is strictly forbidden. If you have chronic diseases, consult your doctor before starting classes.

Another peculiarity – almost all beginners go through a period of adaptation. At first, when performing deep aerobic breathing techniques, there may be unpleasant sensations. This is how the body adapts to the way of breathing: dizziness, darkness in the eyes, nausea, coughing are possible. This is a reaction to the increased flow of oxygen. It is important not to panic, consult with a trainer, if necessary with a doctor.

Basic exercises

When performing, concentrate on breathing, hold it for 5-10 seconds at the moment of tension or fixation of the pose. Also pay attention to the muscles, feel which specific part of the body is involved in the exercise.

Anatomical pose

Technique

Stand with your feet shoulder width apart. The feet are parallel. Arms are placed along the body with palms facing the hips.
Rise on your toes, simultaneously raising your arms up.
Do not tilt your head. The neck, shoulders and arms remain relaxed.
The abdomen is tense. Do not bend at the lower back.
Return to the starting position.

Bringing together the palms

Technique

Stand, feet shoulder width apart, feet parallel to each other. Can be done sitting.
Join your palms in front of you. Elbows point strictly to the sides.
Forearms parallel to the floor.
Press your palms against each other.
Relax, repeat the exercise.

Bringing palms together behind the back

Technique

Stand, feet shoulder width apart, feet parallel to each other. Can be done sitting.
Join hands behind your back with palms or fingertips.
Elbows point strictly to the sides. Forearms parallel to the floor.
Press your palms against each other.
The chest is maximally open. Do not bend at the waist.
Relax and then repeat the exercise.

“Grimace”

Technique

Stand, feet shoulder width apart, feet parallel to each other.
Take the pelvis back, hands rest on the hips just above the knee.
Next, take your arms back, pull them down.
Lift your chin up, and fold your lips together.
Tilt your head back slightly. Pull your lips towards the ceiling.
Straighten your back.

“Scissors”

Technique

Lie down on the mat, lower back pressed to the floor. Arms along the torso.
Take your feet off the floor, perform leg swings. If the left leg goes up, the right leg goes down, then vice versa. Repeat four or five times.
Then do the swing, directing the right leg to the left and the left leg to the right, then vice versa. Also perform four to five times.
Relax and then repeat the exercise.

“Triangle”

Technique

Straighten your knees, put your feet slightly wider than your shoulders.
Lean across the side to the right leg, place the right hand on the shin or on the floor next to the leg.
Extend your left arm upward, with your gaze directed toward it.
Stay in the pose for 15-20 seconds, then return to the starting position.
Repeat on the other side.

“Butterfly”

Technique

Sit on the mat, bend your legs at the knees and connect the feet.
Keep your back straight, put your hands around your feet. Try to pull them as close to the pelvis as possible.
Pull your knees to the floor, stay in this position for five to seven seconds.
After bending forward, pull your chest to the floor, do not bend your back.
Also hold the position for five to seven seconds.
Return to the starting position. Repeat the cycle.

“Abdominal press”

Technique

Lie on the mat, bend your legs at the knees, press your feet to the floor, put your hands behind your head, but do not lock them together.
Pull yourself up, lifting the body up to the bottom of the shoulder blades.
Hold in this position for three to five seconds.
Return to the starting position.
Repeat the exercise.

Abdominal (lower) breathing

Technique

Can be performed lying or sitting, focus on the abdomen.
For control, you can place one hand on your chest and the other on your abdomen.
After a simple initial exhalation with the nose, a slow inhalation is taken with the abdominal wall stretching forward. The diaphragm descends downward.
As you exhale, the abdomen descends toward the spine.
Inhale through the nose, exhale through the mouth.

Learn to understand your body, listen to it and help it. And new interesting exercises and types of training will help you in this.