Bodyflex

Unforgiving statistics reflect an increasingly sad picture of our time: in the civilized world, the number of people suffering from overweight and obesity is increasing. More than a quarter of women (more precisely, 28%, almost a third! ) have every reason to be alarmed and seek help from weight loss specialists. After all, extra pounds threaten and damage literally all organs and systems, often becoming the cause of the development of chronic and incurable diseases. But instead of finally having a free consultation at a weight loss clinic at least once, many prefer to either turn a blind eye to the problem or traditionally self-medicate. Yes, yes, that's exactly what we should harshly call all kinds of weight loss experiments that are not prescribed by professional doctors.

Some go on a strict diet, others exhaust themselves with high-intensity exercise, and others take drugs to lose weight. Among those who dream of being thin, another special trend has begun to gain popularity - bodyflex breathing exercises. Supporters of this exotic are sure that to lose weight it is enough just to perform special exercises in combination with special breathing.

So what is bodyflex? Is it really effective? After all, if so, then perhaps it would be worth promoting it more actively to the masses? Let's look at it in more detail in this article.

The main principles of breathing exercises

A set of bodyflex exercises (from the English "body" - body, "flex" - flexible) is a weight loss system that combines poses from yoga, stretching, Pilates and special deep "diaphragmatic" breathing. It is believed that due to increased saturation of cells with oxygen, metabolic processes are accelerated, fat burning is activated and weight loss is achieved.

The author of the technique, American housewife Greer Childers, claims that in this way she was able to lose 20 kg, as well as improve the condition of the skin and increase the tone of the body. She explains that breathing techniques are based on the balance of oxygen intake and carbon dioxide production. Because of this, there is a slight increase in blood pressure, increased sweating, and several chemical reactions are triggered that help speed up metabolism and break down fat molecules. Greer Childers also says that changing your diet and other weight loss techniques is not necessary. All you have to do is breathe properly.

There are the following main principles of breathing exercises:

• you need to calm down, slow down your breathing, focus on it;
• take deep breaths slowly, feel how the lungs expand from taking in oxygen;
• purse your lips into a tube, exhale slowly;
• take a strong sharp breath through your nose, keeping your lips closed. In this case, the stomach should be inflated and protrude as much as possible;
• open your lips and let it out through your mouth with a "hip" sound. The lungs should be as empty as possible and the stomach should be attached to the inner wall of the spine;
• it is necessary to pull the stomach as much as possible, directing the contraction of the muscles from the bottom up, towards the ribs. You should stay in this position for 8-10 seconds;
• During this, breathing exercises are performed.

Reviews from supporters of the technique vary. But for the most part, their opinions are unanimous - breathing exercises can be an addition to a course of weight loss, proper nutrition and psychotherapy to improve eating habits. But as an independent tool to get rid of extra pounds, bodyflex, alas, cannot bring visible and, most importantly, lasting results.

What happens to the body?

The creator of the technique, Greer Childers, promises the following positive effects on the body:

• acceleration of metabolism, metabolic processes;
• improvement of well-being, relief from fatigue, apathy;
• improved blood circulation;
• increase in energy level, tone;
• removal of waste and toxins due to increased sweating;
• reduction of fat around the organs (visceral);
• strengthening the immune system, increasing resistance to viruses and infections;
• strengthening of the muscle corset, especially the abdominal muscles (due to deep diaphragmatic breathing);
• improving the functioning of internal organs.

Regular exercise really helps saturate the brain with oxygen. Supporters of the system note an increase in performance and an increase in mental abilities. In addition, deep breathing can help fight smoking. But the interest in bodyflex is caused by the question of its effectiveness specifically for weight loss. Let's continue with the topic. . .

A set of 10 breathing exercises for weight loss

A similar breathing technique has been used in Indian culture for many years, it is called uddiyana bandha.

The main thing when performing exercises is to combine them with the main principles of breathing:

1. After drawing on the stomach, without inhaling, you need to take a pose. Adjust for 8-10 seconds.
2. At the end of this time, you should take a deep breath and move to the next pose.

If you are interested in the intricacies of this technique, then today the Internet is full of special video tutorials and whole courses where this technique is explained in detail. Let's look at a set of basic exercises.

Diamond Exercise

The Diamond exercise is designed to strengthen the arm muscles and reduce fat deposits in the shoulders and forearms. Technique:

1. You need to take the starting position: stand straight, spread your legs shoulder-width apart, bring your arms in front of you. Keep your elbows up and touch your fingertips at chest level.
2. Breathe in, exhale deeply with a "groin" sound. Pull into your stomach. Record the delay.
3. As you hold your breath, press your fingertips against each other, resisting this effort. The tension should be felt in the forearm and shoulder area.

Only the fingertips should touch each other. There is no need to lower the elbows, otherwise other muscles will be involved in the work. The pose should be held for the same 8-10 seconds.

Pulling his arms back

This exercise helps strengthen the shoulder girdle, arm muscles and forearms. The technique is mostly similar to the previous exercise:

• after holding your breath, you should move your arms straight back;
• Tension should be felt in the biceps area;
• fix this position for 8-10 seconds.

Each exercise should be repeated 2-4-6 times, the number of repetitions depends on the level of physical fitness and endurance. You can complete this pose with dumbbells or a fitness band. If you make a little more effort, the effect will be more noticeable.

Lateral stretch

The side stretch helps to strengthen the muscles of the lateral surface of the body and reduce the size of the waist. The order of execution is as follows:

• initial standing position, legs spread shoulder-width apart;
• The left foot should be placed on the toe, the right hand should be raised;
• take a deep breath, draw in the stomach;
• bring the right hand closer to the ear, make a slight tilt. You should feel tension in the waist area.

The exercise should be held for 8 seconds. After that, you need to change the arm and leg. It is important to monitor the position of the back; it is not recommended to bend or bend too much in the lower back. The arm should not bend, but be straight.

Simple press

An effective exercise for reducing the volume of the abdomen is the "Simple Press". It helps in strengthening the abdominal and neck muscles.

• starting position: lying on the back, legs bent at the knees;
• after exhalation, you need to remove the shoulder blades from the floor and hold this position for 8-10 seconds.

There must be a distance between the chin and the chest, otherwise the load on the neck will increase undesirably. You should stretch your arms forward, raising your shoulders as much as possible.

Horizontal scissors

Horizontal crunches strengthen the muscles of the lower abdomen, quadriceps, inner and upper thighs.

• starting position: lying on your back, lower back firmly pressed to the floor;
• take out, pull the stomach from the bottom up, directing it under the ribs;
• holding, lift your legs and perform horizontal scissors for 8-10 seconds.

Your toes should be pulled up. The range of motion is small, the exercise should be performed slowly. It is not recommended to raise your head from the floor, as this can undesirably increase the load on the neck muscles.

Vertical scissors

Vertical crunches help strengthen the abdominal muscles; the lower part of the abdomen is especially actively involved in the work. In addition, the thigh muscles are also being worked on.

• starting position: lying on your back, lower back firmly pressed to the floor;
• you need to take a deep breath, pull your stomach in;
• raise your legs 30-40 cm from the floor without raising your lower back;
• make a vertical crossing of the legs while holding, like scissors.

When performing the exercise, the lower back should be pressed to the floor. If it comes off, you need to lower your legs a little lower.

Boat

The lifeboat exercise helps stretch and strengthen the inner thigh muscles.

• starting position - sitting on the buttocks, legs stretched as far as possible;
• draw out, draw in the stomach;
• lean forward and fix this position.

The exercise is recommended to be performed slowly, without sudden movements. In this case, you should keep your back straight and pull your toes towards you. You should feel tension in your calves and hamstrings.

pretzel

The "Pretzel" exercise helps strengthen the muscles of the outer thigh and shape the waist. The creator of the bodyflex system says that this pose significantly reduces the size of the waist and hips.

• starting position: sitting on the floor, legs outstretched;
• cross the left leg over the right and place it on your leg;
• the leg of the left leg should be next to the knee of the right leg;
• breathe in, draw in the stomach;
• turn to the bent left leg, squeeze the knee with the right hand;
• hold for ten seconds.

The bent knee should be drawn towards the chest, twisting as much as possible at the waist.

dog

The "Dog" exercise is designed to strengthen the muscles of the inner and outer thighs and improve the mobility of the hip joints. Bodyflex supports mark a reduction in the volume of the hips and "panty" area.

• initial position - standing on knees and hands;
• you need to take a deep breath, pull your stomach in;
• raise the left leg, bent at the knee, at an angle of 90 degrees;
• fix the position for 10 seconds.

You should do at least four repetitions: two on each leg. When performing the exercise, you should not raise your head: it is better to look at the floor in front of your palms. This will take the strain off your neck.

cat

The "Cat" exercise helps to relax, stretch the muscles and strengthen the back muscles.

• starting position - standing on knees and palms;
• it is necessary to breathe, hold and draw in the stomach as much as possible;
• round your back, tilt your head down, relax your neck.

Hold the pose for ten seconds. It is important not to bend too much or lift your head up. This exercise is especially useful for people who lead a sedentary lifestyle - it increases blood circulation and relieves muscle tension.

Who is not suitable for the breathing method?

The creator of the method, Greer Childers, confidently declares that bodyflex is suitable for losing weight in the abdomen and sides, strengthening the body and increasing the general tone. But professional doctors warn supporters of this method: there is an extensive list of contraindications that you should be familiar with.

Contraindications

Bodyflex is a special program that may not be suitable for everyone. There are a number of contraindications. This includes:

1. Hypertension, coronary heart disease, cardiovascular dystonia.
2. Cardiovascular diseases of a congenital or acquired nature.
3. Chronic or acute diseases of internal organs.
4. Chronic diseases that are in remission.
5. Serious diseases of the organs of vision.
6. Gastrointestinal tract disorders: unstable stool, bloating, diarrhea.
7. Disorders of hormonal levels and functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Rehabilitation after surgery: For one year after spine surgery, this breathing practice is prohibited.
11. Disorders of the thyroid gland.
12. Phlebeurism.

As you can see, the list of very serious contraindications is quite extensive. It is clear that only weight loss specialists can take it all into account - and then recommend or not recommend bodyflex. In general, long-term world practice in the fight against obesity shows that for weight loss, complex methods (switching to proper nutrition with the help of psychotherapy) are superior to all other methods. It is this that allows the wider audience not only to achieve maximum results in a healthy way, but also - which is always very important for anyone who wants to lose weight - to maintain them for a long time.

Opinions of experts and doctors

Opinions about the bodyflex weight loss method vary; everywhere there are clear supporters and opponents. Experts favorably and almost unconditionally allow the use of the bodyflex breathing system in only a few cases:

1. For women to strengthen their abdominal muscles after giving birth, in the first month. Classic exercises and crunches are usually contraindicated during this period, and deep diaphragmatic breathing will somewhat strengthen the abdominal muscles.
2. People after a stroke can perform breathing in a lying position, especially if there is atrophy of the limbs.
3. People with arthritis are allowed to do simple exercises to strengthen their muscles, but they should avoid stressing their joints as much as possible.
4. Breathing according to the bodyflex system will help with a runny nose and clear the airways. In this case, it is better to practice in a bath with the addition of aromatic oils.

For beginners, it is better to use the "bodyflex for beginners" system. Of course, it is better to start after consulting a doctor. It will work optimally if the classes themselves are also under the guidance of a professional trainer. As a last resort, you can carefully study the sensitive video lessons yourself.

Advantages of the bodyflex system

The following advantages are highlighted:

• there is a decrease in the volume of the abdomen and strengthening of the abdominal muscles;
• the complex is suitable for beginners, heavy patients, does not require physical training;
• Deep diaphragmatic breathing improves the functioning of the respiratory system and helps relieve shortness of breath;
• there is a decrease in appetite;
• There is an improvement in well-being, increased energy and strength.

According to the creator of this breathing practice, Greer Childers, after just two weeks of practice you can feel a good result. But other people's opinions on this matter vary widely, so you shouldn't trust anyone here; The only ones whose feedback would really matter to us are weight loss professionals.

Features of the bodyflex system

Like any weight loss system, bodyflex has its own characteristics:

• exercise is carried out at least 2-2. 5 hours after eating, since with diaphragmatic breathing there is an active movement of the stomach - "pulling-blowing", and with a full stomach this is, at least, useless;
• regularity of hours (daily - at least 15 minutes);
• the need to ventilate the room before the class;
• Active saturation of the brain with oxygen can cause dizziness and fainting. This phenomenon is especially common among beginners. Therefore, it is better to carry out at least the first training under the guidance of a specialist;
• exercise is not effective for people whose body mass index is within the normal range;
• These breathing and physical exercises should become a part of life forever and become an inseparable part of it, because after they stop, all the lost kilograms will quickly return.

You can add to this list that deep breaths provide hyperventilation of the lungs, which often ends with a critical drop in blood acidity and fainting, and holding the breath during exhalation, on the contrary, causes hypoxia (this is a content oflow oxygen, the consequences of which are irreversible changes in many vital organs). Does the body need this contrast? Will it hurt him? The answers, as you already know, can only be given by a qualified weight loss specialist.

Results of training using the bodyflex system

The quantity and quality of the changes in the body that you expect from the use of the bodyflex system actually directly depends not only on the regularity of training, but also, first of all, on maintaining moderation in nutrition and the individual characteristics of your body.

That is, the effect of the technique itself on weight loss can be considered as auxiliary. First of all, it is not what removes excess water and melts fat, but dietary restrictions and regular exercise. So, is it worth undeservedly exaggerating its role in your victories?

Three rules for a good result

There are three rules that can increase the effect of training. This includes:

1. Regularity of training.At the same time, their duration is not important, the main thing is every day.
2. It is preferable to exercise on an empty stomach.It is best in the morning, immediately after waking up or two to three hours after the last meal.
3. Avoiding strict diets.The creator of the method recommends eliminating fast food and reducing portions of fatty, fried and salty foods.

These rules can somewhat speed up the display of results. But we must not forget the possible contraindications, an impressive list of which is given above, and, of course, the crucial role of a consulting doctor - a qualified weight loss specialist.

Expert opinion

Bodyflex is a system of breathing exercises, often perceived as an alternative to the gym method for weight loss. The author of the method is the American housewife Greer Childers, who wrote the book "Get a great figure in 15 minutes a day. "In it, she described her experience of losing postpartum weight using breathing practices originally derived from yoga approaches.

Bodyflex includes exercises with a special breathing style. It is believed that adipose tissue is oxidized by oxygen - therefore such breathing should be deeper and more intense. The basic principles of bodyflex include:

1. Regular exercises for special deep breathing in special poses - "diamond", "lion's trunk", "boat" and others.
2. Exercises must be performed regularly; interruption or interruption leads not only to the cessation of weight loss, but also to a relapse.
3. Exercises should be performed no earlier than 2 hours after eating; the next time you can eat only more than 0. 5 hours after the end of the workout.
4. Food and diet changes are recommended, for example, adding more fiber to the daily menu.
5. Regular measurements of volume, body weight.

Materials devoted to bodyflex are quite contradictory. Unfortunately, none of the articles contain a physiological or biochemical proof of the mechanism of action of this method.

On the one hand, adipose tissue is actually oxidized by oxygen, which is ultimately distributed by hemoglobin in the blood. On the other hand, this oxidation does not occur directly, but under the influence of a cascade of enzymes. In addition, the hemoglobin of the blood in a healthy person is saturated with oxygen by 85-95%, and even if this figure increases to 100%, the change in the absolute numbers of incoming oxygen will not be significant.

Moreover, oxygen is a universal oxidizing agent, so if it were to act directly on it, it would affect not only fat, but also all proteins, carbohydrates, and cell membranes (consisting mainly of phospholipid fats), which wouldlead to inevitable destructive consequences for the body. Therefore, it is impossible to directly interpret the effects of bodyflex through an increase in the amount of oxygen and its action.

At the same time, there are studies that actually show a certain effect of the lungs and breathing on adipose tissue - but not directly, but indirectly. For example, during its initial breakdown, fat produces a glycerol alcohol molecule and fatty acid molecules that can enter the blood and circulate there for some time. Recently, studies have shown that the fatty acid content in the pulmonary artery (carrying blood from the heart to the lungs) is significantly higher than in the pulmonary vein (carrying blood from the lungs to the heart). This suggests that some fatty acids are oxidized directly in lung tissue; breathing can really affect this process.

Deep, intense breathing can also make the diaphragm and respiratory muscles more active, which in turn increases the body's energy expenditure and can slightly increase the basal metabolic rate. In addition, breathing practices can have a beneficial effect on the emotional state, allowing you to reduce experiences, stress and thus indirectly affect emotional eating behavior.

Thus, the bodyflex system in some cases can have a beneficial effect on body weight at the level of other aerobic physical activities - but not due to direct oxygen saturation, as its authors indicate, but rather as an approachintegrated change of nutrition, physical activity. and lifestyle. However, there are a number of contraindications for bodyflex:

• pregnancy;
• severe heart failure;
• glaucoma;
• hernia;
• tachycardia, other types of arrhythmia;
• oncology;
• bronchial asthma and other pulmonary diseases.

Also, you should not practice bodyflex only at the initial stage, as intense breathing leads to a marked decrease in the level of carbon dioxide in the blood, which can cause dizziness, disorientation and other side effects. Before you start, it's worth weighing the pros and cons. If you use bodyflex, it is more likely as a support system for changing your diet and lifestyle.