Bodyflex

The relentless statistics reflect the increasingly sad picture of our time: in the civilized world, the number of people suffering from overweight and obesity is growing. More than a quarter of women (28% to be exact, almost a third! ) have every reason to worry 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 both chronic and incurable diseases. But instead of finally consulting a weight loss clinic for free at least once, many prefer to either close their eyes to the problem or traditionally self-medicate. Yes, yes, that's exactly what we should roughly call any weight loss experiments that are not prescribed by professional doctors.

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

So what is bodyflex? Is it really effective? After all, if so, then maybe it's worth promoting it more actively to the masses? Let's take a closer look at it in this article.

Basic 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 the increased saturation ofcells 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 her skin and increase the tone of her 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 certain chemical reactions are triggered that help speed up metabolism and the breakdown of fat molecules. Greer Childers also says that you don't need to change your diet and other weight loss techniques. All you have to do is breathe properly.

There are the following basic principles of breathing exercises:

• you need to calm down, slow down your breathing, concentrate on it;
• take a slow deep breath, feel how the lungs expand from the intake of oxygen;
• purse your lips into a tube, exhale slowly;
• take a big sharp breath in through your nose, keeping your lips closed. In this case, the stomach should be inflated and protruded as much as possible;
• open your lips and exhale through the mouth with the sound "groins". The lungs should be as empty as possible, and the stomach should stick to the inner wall of the spine;
• it is necessary to retract the stomach as much as possible, directing the muscle contraction from the bottom up, to the ribs. You need to stay in this position for 8-10 seconds;
• Breath-holding exercises are performed during this.

Reviews of supporters of the technique vary. But for the most part, their opinions are unanimous - breathing exercises can be a supplement to a weight loss course, proper nutrition and psychotherapy to improve eating habits. But as an independent means of removing extra pounds, bodyflex, alas, cannot lead to noticeable and, most importantly, stable 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 diaphragmatic deep breathing);
• improving the functioning of internal organs.

Regular exercise really helps oxygenate the brain. Supporters of the system note an increase in productivity and an increase in mental abilities. Also, 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 the exercises is to combine them with the basic principles of breathing:

1. After pulling your stomach in, without inhaling, you need to take a pose. Hold it for 8-10 seconds.
2. At the end of this time, take a deep breath and move on to the next pose.

If you are interested in the subtleties 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.

Exercise Diamond

The Diamond exercise is designed to strengthen the arm muscles and reduce fat deposits in the shoulder and forearm areas. Technique:

1. You need to take a starting position: stand straight, spread your legs shoulder-width apart, bring your hands out in front of you. Keep your elbows high and touch your fingertips at chest level.
2. Inhale, exhale deeply with the sound "groins". Pull your abs in. Record the delay.
3. As you hold your breath, press your fingertips together, resisting the effort. Tension should be felt in the forearm and shoulder area.

Only your fingertips should touch. It is not necessary 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 the arms back

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

• after holding your breath, you need to move your hands straight back;
• Tension should be felt in the biceps area;
• hold 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 complement this pose with dumbbells or a fitness band. If you put in a little more effort, the effect will be more noticeable.

Lateral stretch

Lateral stretching 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, feet shoulder-width apart;
• The left foot should be placed on the toe, the right hand should be raised up;
• take a deep breath, inhale your stomach;
• bring your right hand to your ear, make a slight incline. You should feel tension in your lower back.

The exercise should be held for 8 seconds. Then you need to switch your arm and leg. It is important to watch the position of your back, it is not recommended to slouch or bend excessively in the lower back. The hand should not bend, but be straight.

Simple push

An effective exercise to reduce the volume of the abdomen is "Simple Press". It helps to strengthen the muscles of the abdomen and neck.

• starting position: lying on your back, legs bent at the knees;
• after exhaling, you need to raise the shoulder blades from the floor and stay in this position for 8-10 seconds.

There must be a gap between the chin and the chest, otherwise the load on the neck will increase in an undesirable way. You need to stretch your arms forward, raising your shoulder blades as much as possible.

Horizontal scissors

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

• starting position: lying on your back, the lower back is tightly pressed to the floor;
• exhale, pull the stomach from the bottom up, directing it under the ribs;
• while 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 scissors help to strengthen the abdominal muscles, and the lower abdominal muscles are especially actively involved in the work. It also works on the thigh muscles.

• starting position: lying on your back, the lower back is tightly pressed to the floor;
• you need to take a deep breath, pull your stomach;
• raise your legs 30-40 cm from the floor without raising the lower back;
• do a vertical crossing of the legs, 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 feet a little lower.

A boat

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

• starting position - sitting on the buttocks, legs apart as far as possible;
• exhale, pull your stomach;
• lean forward and fix this position.

It is recommended to perform the exercise 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 your left leg over the right and place it on your leg;
• the foot of the left leg should be next to the knee of the right leg;
• take a breath, inhale your stomach;
• turn to the bent left leg, grab the knee with your right hand;
• hold for ten seconds.

The bent knee should be drawn towards the chest, rotating 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. Supporters of bodyflex note a reduction in the volume of the thighs and the "breech" area.

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

a cat

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

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

Hold the pose for ten seconds. It is important not to bend down 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 states that bodyflex is suitable for losing weight in the abdomen and sides, strengthening the body and increasing general tone. But professional doctors warn supporters of this method: there is an extensive list of contraindications that you should familiarize yourself with.

Contraindications

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

1. Hypertension, coronary heart disease, cardiovascular dystonia.
2. Cardiovascular diseases of congenital or acquired nature.
3. Chronic or acute diseases of the internal organs.
4. Chronic diseases that are in remission.
5. Severe diseases of the visual organs.
6. Disorders of the gastrointestinal tract: unstable stools, flatulence, diarrhea.
7. Disturbances of hormonal levels and the functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Postoperative rehabilitation: One year after spine surgery, this breathing practice is prohibited.
11. Disorders of the thyroid gland.
12. Fleberism.

As you can see, the list of very serious contraindications is quite extensive. It is clear that only weight loss specialists can take them 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 widest 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 are different, everywhere there are clear supporters and opponents. Experts kindly and almost unconditionally allow the use of the bodyflex breathing system in only a few cases:

1. For women to strengthen the abdominal muscles after childbirth, in the first month. Classic exercises and sit-ups 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 supine 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. Bodyflex breathing 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 out optimally if the classes themselves are also under the guidance of a professional trainer. As a last resort, you can do it yourselfcarefully study the sensible video tutorials.

Advantages of the bodyflex system

The following advantages are highlighted:

• there is a reduction in the volume of the abdomen and strengthening of the abdominal muscles;
• the complex is convenient for beginners, patients with a large weight, 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 vitality.

According to the creator of this breathing practice, Greer Childers, after only two weeks of practice you can feel a good result. But other people's opinions on this matter vary widely, so you definitely 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:

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

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

Results of training on the bodyflex system

The quantity and quality of body changes that you expect from the use of the bodyflex system actually directly depend 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 auxiliary. First of all, it's not that she throws out excess water and melts fat, but dietary restrictions and regular exercise. So is it worth undeservedly exaggerating his role in your victories?

Three rules for a good result

There are three rules that can enhance the effect of training. They include:

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 from sleep or two or 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 appearance of results. But we must not forget about 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 fitness method of losing weight. 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 describes her own experience of losing weight after childbirth, using breathing practices originally taken 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 main principles of bodyflex include:

1. Regular exercises for special deep breathing in special poses - "diamond", "lion's face", "boat", etc.
2. Exercises must be done regularly, interrupting or stopping them leads not only to stopping weight loss, but even to relapse.
3. Exercises should be performed no earlier than 2 hours after eating; the next time you can only eat more than 0. 5 hours after the end of the workout.
4. Nutritional and dietary changes are recommended, such as adding more fiber to the daily menu.
5. Regular measurement of volume, body weight.

The materials devoted to bodyflex are quite controversial. Unfortunately, none of the articles contain physiological or biochemical substantiation of the mechanism of action of this method.

For one thing, adipose tissue is actually oxidized by the oxygen that is ultimately delivered 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, blood hemoglobin in a healthy person is saturated with oxygen by 85-95%, and even if this figure increases to 100%, the difference in the absolute values \u200b\u200bof incoming oxygen will not be significant.

In addition, oxygen is a universal oxidizer, so if it were directly affected, it would affect not only fats, but also all proteins, carbohydrates and cell membranes (consisting mainly of phospholipid fats), which would lead to inevitable destructive consequences forthe body. Therefore, it is impossible to directly interpret the effects of bodyflex by increasing the amount of oxygen and its action.

At the same time, there are studies that actually show some effect of the lungs and breathing on adipose tissue - but not directly, but indirectly. For example, during its initial breakdown, fat produces a molecule of glycerol alcohol and molecules of fatty acids 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 back from the lungs to the heart). This suggests that some fatty acids are oxidized directly in the lung tissue; breathing can really affect this process.

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

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

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

You should also not practice bodyflex alone in the initial stage, as intensive breathing leads to a marked decrease in the level of carbon dioxide in the blood, which can cause dizziness, disorientation and other side effects. It's worth weighing the pros and cons before you start. If you are using bodyflex, it is more likely as a support system for changing your diet and lifestyle.