Bodyflex is a weight loss system that has helped many women find their dream figure without intensive training in the gym. Gymnastics allows you to get rid of excess volume in a certain part of the body, learn to breathe properly and speed up your metabolism. In this material, we will talk about the main features of miraculous gymnastics from an American housewife who regained her beautiful figure after giving birth, and we will analyze a set of exercises for beginners aimed at losing weight in the abdomen, sides, hips and other problem areas.
Bodyflex combines elements of yoga, pilates and stretching. The system was created by the American housewife Greer Childers, who for a long time unsuccessfully fought with excess weight through aerobics, fitness and exhausting diets. According to the author of the technique, only a trip to an esoteric guru and mastering Eastern breathing practices helped her to put her figure in order without strict dietary restrictions and constant work on her body in the gym.
After achieving the desired result, Childers created his own fitness line for busy housewives, simplifying yoga asanas and facilitating routine workouts. Over time, bodyflex is constantly changing. Initially, the author offered those interested training plans of varying effectiveness using his personal invention, the "gymbara" - an expander for static training. Then the bodyflex was simplified to 12 static exercises.
Bodyflex became popular in our country after it was popularized by a fitness instructor. The coach suggests doing breathing exercises daily, combining it with proper nutrition and other physical activity, which significantly increases the effectiveness of the exercises.
Principles
The main principle of gymnastics is proper breathing during training. During exercise, the exerciser must periodically hold their breath, using a small volume of lungs that is not constantly used, which creates a deficit of oxygen in the tense muscles. Provoked oxygen breathing leads to directing oxygen to problem areas of the body, on which the main work is carried out, and activation of the fat burning process. This training feature allows you to not only break down fat, but also speed up your metabolism.
advantage
Bodyflex offers a fairly simple workout that does not require additional physical training, going to the gym or constant muscle work. In addition to active fat burning, gymnastics:
- Improves blood circulation, normalizes the work of the cardiovascular system;
- Increases immunity;
- It helps fight stress, apathy, normalizes sleep and develops resistance to stress;
- Does not tighten muscles;
- Improves joint mobility;
- Saturates the brain with oxygen, normalizes cerebral circulation, which helps to get rid of headaches and migraines;
- Activates the removal of waste and toxins through profuse sweating;
- Strengthens abdominal muscles through diaphragmatic breathing;
- Improves mood, gives energy and cheerfulness.
Bodyflex teaches you how to breathe correctly and instills a love of sports, so gymnastics is suitable for people with a low level of physical fitness and obesity.
Contraindications
Bodyflex cannot be practiced if you have:
- cardiovascular diseases;
- Eye diseases (glaucoma, myopia with astigmatism);
- Tuberculosis, asthma;
- Hypertension and hypotension;
- Increased intracranial pressure;
- Changes in blood pressure;
- Acute inflammatory processes;
- Oncological diseases;
- epilepsy;
- aortic aneurysm;
- Heart failure;
- Varicose veins;
- Diabetes;
- Disorders of the pancreas and gastrointestinal tract.
Also, gymnastics should not be performed during pregnancy, menstruation, ARVI and flu or exacerbation of chronic diseases. In any case, before starting courses, you should consult your doctor.
Characteristics of gymnastics
Bodyflex is a specific area of fitness that has a number of functions:
- Training should be done 2-2. 5 hours after eating. Doing bodyflex exercises immediately after eating can cause stomach upset and cause the development of gastrointestinal diseases.
- Before an hour, you need to air the room.
- It is necessary to perform exercises and breathing practices daily, otherwise the training will not give any results.
- Active breathing can cause dizziness and in extreme cases lead to fainting. These symptoms are often seen in beginners, so training should be done with caution and ideally with a coach.
- Abdominal breathing with long delays can cause hyperventilation or hypoxia, which can lead to unpleasant consequences.
It is important to note that bodyflex is effective for overweight people. In addition, exercise should become a way of life even after weight loss, because due to a sharp reduction in the load, the weight may return.
Breathing technique for weight loss at home
Abdominal breathing is the basis of bodyflex. The performance of a special technique is aimed at connecting the diaphragmatic muscles to work, which helps to improve blood circulation and saturate the blood with red blood cells that carry oxygen to the cells of the body. At the same time, this type of breathing involves the abdominal muscles, so the main results will be noticeable in the waist and only after a while in other parts of the body.
The abdominal breathing technique consists of five main stages:
- Freeing the lungs.You need to press your lips tightly with a tube and exhale all the air that is in the lungs. It is also important to watch your abdominal muscles: they should be tight and your stomach should be pulled.
- Saturation of tissues with oxygen. Press your lips together tightly and take a deep breath through your nose, using your diaphragm muscles.
- "Vacuum". After inhaling, immediately exhale sharply through your mouth, saying "groins" or "ha". The stomach should be pressed against the spine during exhalation.
- Holding my breath.At this point, you need to hold your breath for 8-10 seconds, tensing the abdominal muscles as much as possible and pressing the belly to the ribs. It is at this stage that the main exercises are performed and active fat burning begins.
- Relaxation.It is necessary to exhale slowly, relaxing the previously involved muscles.
The basic rule of breathing: exhale through the mouth, inhale through the nose. Along with mastering the technique, one must learn to control the muscles of the diaphragm and abdomen.
Complex of exercises for all parts of the body for beginners
A standard set of bodyflex exercises for beginners is aimed at working all muscle groups, including the muscles of the face and neck.
Exercise 1. "Lion"
It helps to get rid of the double chin and smooth out wrinkles.
- Stand straight, feet hip-width apart. Move the pelvis back, bend the legs at the knees, rest your palms on your thighs, placing your palms above your knees, round your back.
- Perform a breathing technique.
- At the deceleration stage, stick your tongue forward and look at the ceiling. Stay in this position.
- After completing the 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. Pinch your fingers together to form a diamond shape.
- Do a breathing technique.
- During the deceleration stage, squeeze your fingers as much as possible, tensing the muscles of the arms and chest.
- Stay in this position for the required time.
- Exhale, inhale and relax.
Exercise 3. "Boat"
Strengthens and stretches the inner thigh muscles, works the back muscles.
- Sit on the floor and spread your straight legs out to the sides as wide as possible. The socks are pointing up. Place your palms between your legs.
- Perform a breathing technique.
- During the deceleration phase, lean your body forward, extending your torso and arms in front of you as much as possible. Stay at the lowest point.
- Exhale and repeat the exercise.
Exercise 4. "Dog"
Eliminates the breech area and improves the mobility of the hip joints.
- Get on all fours.
- Perform a breathing technique.
- During the deceleration, lift the bent leg out to the side, lowering the leg slightly down and pointing the 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. "Ingestion"
It works the gluteal muscles.
- Stand on all fours with emphasis on the elbows.
- Gently round your back and perform the breathing technique.
- Holding your breath, move your straight leg back, pulling the toe towards you. Fix 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. "Angle"
It helps to strengthen the muscles of the lower leg and the back of the thigh.
- Lay down on your back. Put your feet on the floor, put your arms along the body. Do a breathing technique.
- As you hold, lift your straight leg up, grabbing your shins or thighs with your hands. Point your socks toward you, pressing your tailbone and lower back into the floor.
- Hold the position as long as possible.
- Exhale and as you inhale, lower your feet 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 the constant muscle tension when holding the breath and performing exercises. With regular exercises, you can create a beautiful shape of the waist, get rid of excess volume in this area and train the deep abdominal muscles.
For the stomach and sides
Exercise 1. "Side Stretch"
- Stand straight, feet hip-width apart.
- Perform a breathing technique.
- Holding your breath, raise your right arm up and tilt your torso to the left. Make sure your pelvis doesn't shift to the right. The arm extends diagonally. The left hand can be placed on the thigh or placed on the abdomen.
- At the end of the stage, relax and lower your arm down. Inhale and repeat the exercise on the other side.
Exercise 2. "Just Push"
- Lay down on your back. Put your feet on the floor, spread your feet at a distance of 30-35 cm from each other.
- Do a breathing technique.
- During the deceleration, lift your upper torso off the floor, keeping your arms parallel to the floor with palms facing down. The head is upright, the chin is not pressed to the chest. The gaze is directed forward. The lower back does not come off 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 out in front of you, bringing your feet together.
- Perform a breathing technique.
- During the deceleration phase, bend your right leg at the knee and place it on the floor on the outside of your left thigh.
- Place your right hand back and with your left hand grab your right thigh and pull it towards your body.
- Turn right and look back.
- Return to starting position, exhale and repeat on the other side.
Exercise 4. "Scissors" horizontal
- Lie on your back, legs bent. Place your hands under your buttocks and press your lower back toward the floor.
- Do a breathing technique.
- Raise your legs straight up, pull your toes back and make a criss-cross swing, crossing one leg over the other.
- After the time has elapsed, return to the starting position and inhale.
Exercise 5. Vertical "scissors"
- Remaining in the same starting position as in the previous exercise, perform the breathing technique.
- Holding your breath, lift your legs up, pull your toes back, and alternately raise and lower your legs with minimal range of motion.
- Return to starting position and inhale.
Exercise 6. "Rinsing"
- Get on all fours.
- Do a breathing technique, hold your breath without pulling your stomach.
- As you hold your breath, relax your stomach, then use your muscles to pull it toward your back. During the entire deceleration phase, alternate the movements.
- Then return to the starting position.
Efficiency and results
There is a lot of controversy about the effectiveness of bodyflex. Some claim that the technique is useless and can only harm the body, others guarantee good results, referring to their experience in losing weight.
Regardless of the type of training, the caloric deficit plays a special role in weight loss, which is created only through proper, balanced nutrition. Therefore, in order to get rid of extra pounds, you should give up fast food, reduce the portions of fatty, starchy and sweet foods, increase the consumption of fresh vegetables, fruits, cereals and give preference to lean meat and fish.
It is worth noting that bodyflex aims to get rid of excess volumes, not kilograms, so at the initial stage you need to record body parameters and track changes after each workout. According to the followers of the technique, with the correct application of the technique, constant training and proper nutrition, you can reduce your waist by 5-7 cm in one week. It is important to understand that with proper weight loss without returning extra pounds. the result is not achieved instantly. Complex and long-term work is required.
Expert recommendations
Experts recommend holding 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 face: misunderstanding of the work of the diaphragm muscles, dizziness due to prolonged breath holding, etc. Since the most important thing is breathing, first of all you need towork on it, including in a daily complex of 3 -5 exercises to work on the problem area. In the future, with increasing experience, you can add variety to your training by working on several muscle groups at once.
Experts also note that bodyflex is not a universal way to lose weight for everyone, as the creator of the technique claims. Gymnastics is not suitable for everyone, so if you notice a deterioration in health or a lack of desired results, you should replace bodyflex with a popular analogue, the effectiveness of which is guaranteed. It can be Pilates, calanetics, strength yoga, dance and classic fitness with cardio and strength exercises.
Learning outcomes are particularly influenced by the regularity of learning. You should perform gymnastics daily, spending 15-20 minutes in the morning before breakfast. If time allows, you can train 2 times a day and perform the breathing technique, straining the abdominal muscles, at any free time.