Bodyflex

The statistics inevitably 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 reason to worry and seek help from a weight loss specialist. After all, extra pounds threaten and harm all organs and systems, often being the cause of the development of both chronic and incurable diseases. But instead of finally getting 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, this is what we should harshly call all kinds of weight loss experiments that are not prescribed by professional doctors.

Some go on strict diets, others exhaust themselves with high activity exercises, and others take drugs to lose weight. Among those who dream of becoming slim, another separate trend has begun to gain popularity - bodyflex breathing exercises. Supporters of this exotic are sure that to lose weight it is enough to do special exercises in combination with special breathing.

So, what is bodyflex? Does it really work? After all, if so, then maybe it's worth promoting it more actively to the public? Let's see in more detail in this article.

The main principle 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 deep "diaphragm" 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 her skin and improve her body tone. He explained that breathing techniques are based on the balance of oxygen intake and carbon dioxide production. Due to 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 changing your diet and other weight loss techniques are unnecessary. 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, concentrate on it;
• take a slow deep breath, feel how the lungs expand from the intake of oxygen;
• insert your lips into the tube, blow slowly;
• take a strong sharp breath through your nose, keeping your lips closed. In this case, the stomach should inflate and protrude as much as possible;
• open your lips and blow through your mouth with a "groin" 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 retract the stomach as much as possible, directing the contraction of the muscles from the bottom up, towards the ribs. You need to stay in this position for 8-10 seconds;
• During this breath holding exercise is done.

Reviews from proponents of the technique vary. But for the most part, their opinion is unanimous - breathing exercises can be an addition to weight loss courses, proper nutrition, and psychotherapy to improve eating habits. But as an independent way to get rid of extra pounds, bodyflex, unfortunately, cannot bring significant results 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 process;
• better well-being, relief from fatigue, apathy;
• better blood circulation;
• increased energy level, tone;
• removal of waste and toxins due to increased sweating;
• reduction of fat around organs (visceral);
• strengthens the immune system, increases resistance to viruses and infections;
• strengthens the muscular corset, especially the abdominal muscles (due to breathing in the diaphragm);
• improve the function of internal organs.

Regular exercise really helps fill the brain with oxygen. Proponents of the system note an increase in performance and an increase in mental ability. In addition, deep breathing can help combat smoking. But the interest in bodyflex is due to the question of its effectiveness specifically for weight loss. Let's continue 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 doing exercises is to combine them with the main principles of breathing:

1. After drawing in your stomach, without inhaling, you need to take a pose. Fix for 8-10 seconds.
2. At the end of this time, you need to take a deep breath and continue to the next pose.

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

Diamond Exercise

Diamond exercises are 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 hands in front of you. Keep your elbows high and touch your fingertips at chest level.
2. Inhale, exhale deeply with the sound of "groin. "Pull in your belly. Record the delay.
3. While holding your breath, press your fingertips together, resisting this effort. The tension should be felt in the forearm and shoulder area.

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

Pull your arms back

This exercise helps strengthen the shoulder girdle, arm muscles, and forearms. This technique is almost the same as 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 fitness and physical endurance. You can complete this pose with dumbbells or a fitness band. If you put in a little more effort, the effect will be more noticeable.

Side stretch

Lateral stretching helps to strengthen the muscles of the lateral surface of the body and reduce the size of the waist. The sequence of execution is as follows:

• initial standing position, feet shoulder-width apart;
• The left foot must be placed on the toes, the right hand must be raised;
• take a deep breath, pull in your stomach;
• bring your right hand close to your ear, tilt it slightly. You should feel tension in the waist area.

Training should be held for 8 seconds. After this, you need to change your arms and legs. It is important to monitor your back position; it is not recommended to bend or bend excessively in the lower back. Arms should not be bent, but straight.

Easy press

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

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

There should be a distance between the chin and the chest, otherwise the load on the neck will increase in an undesirable way. You should 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, lower back pressed tightly to the floor;
• exhale, pull the stomach from the bottom up, direct under the ribs;
• while holding, lift your legs and do horizontal scissors for 8-10 seconds.

Your toes should be pulled up. The range of motion is small; Exercise should be done slowly. It is not recommended to lift your head off the floor, as this may increase the load on the neck muscles undesirably.

Vertical scissors

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

• starting position: lying on your back, lower back pressed tightly to the floor;
• you need to take a deep breath, pull in your stomach;
• lift your legs 30-40 cm from the floor without lifting your lower back;
• do a vertical leg cross while holding, like scissors.

During the exercise, the lower back must be pressed to the floor. If it slips, you should lower your foot a little.

boat

Lifeboat exercises help stretch and strengthen the inner thigh muscles.

• starting position - sitting on the back, legs spread as far as possible;
• exhale, pulling in your stomach;
• lean forward and fix this position.

It is recommended to exercise slowly, without sudden movements. In this case, you need to keep your back straight and pull your toes towards you. You should feel a stretch in your calves and hamstrings.

Pretzels

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

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

The bent knees must be drawn towards the chest, twisting as much as possible at the waist.

dog

The "Dog" exercise is designed to strengthen the inner and outer thigh muscles and improve hip joint mobility. Proponents of bodyflex note a decrease in the volume of the hips and "breeches" area.

• starting position - stand on your knees and hands;
• you need to take a deep breath, pull in your stomach;
• lift your left leg, bent at the knee, to a 90-degree angle;
• fix the position for 10 seconds.

You should do at least four repetitions: two on each leg. When doing exercises, you should not raise your head: it is better to look at the floor in front of your palms. This will relieve tension in 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 pull 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. This exercise is especially useful for people who lead a sedentary lifestyle - it improves 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 improving overall tone. But professional doctors warn supporters of this method: there is an extensive list of contraindications that you should be aware of.

Contraindications

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

1. Hypertension, coronary heart disease, cardiovascular dystonia.
2. Congenital or acquired cardiovascular disease.
3. Chronic or acute diseases of internal organs.
4. Chronic disease in remission.
5. Severe diseases of the visual organs.
6. Gastrointestinal disorders: unstable stools, flatulence, diarrhea.
7. Disruption of hormone levels and endocrine system function.
8. diabetes.
9. Oncology.
10. Rehabilitation after surgery: For a year after spinal 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 a weight loss specialist can take everything 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, a complex method (switching to proper nutrition with the help of psychotherapy) is better than all other methods. This is what 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 it for a long time.

Opinions of experts and doctors

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

1. For women to strengthen the abdominal muscles after childbirth, in the first month. Classic exercises and crunches are usually contraindicated during this period, and deep diaphragmatic breathing will strengthen the abdominal muscles.
2. People after a stroke can breathe while supine, especially if there is atrophy in the limbs.
3. People with arthritis are allowed to do simple exercises to strengthen their muscles, but they should avoid putting as much stress on their joints as possible.
4. Breathing according to the bodyflex system will help with a runny nose and will clear the airways. In this case, it is better to practice in the 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 it after consulting a doctor. It will work optimally if the class itself is also under the guidance of a professional trainer. As a last resort, you can carefully study reasonable video lessons yourself.

Advantages of the bodyflex system

The following advantages are highlighted:

• there is a decrease in the volume of the stomach and strengthening of the abdominal muscles;
• the complex is easy for beginners, patients with heavy weight, does not require physical training;
• diaphragmatic breathing in improving the function of the respiratory system and helping to relieve shortness of breath;
• there is a decrease in appetite;
• There is an increase in well-being, increased energy, and energy.

According to the creator of this breathing exercise, Greer Childers, after only two weeks of practice you can feel good results. But other people's opinions on this issue are very different, so you shouldn't trust anyone here; The only people whose feedback will 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 conducted at least 2-2. 5 hours after eating, because with diaphragmatic breathing there is an active movement of the stomach - "pulling-bulging", and with a full stomach this, at least, does not help;
• regularity of classes (every day - at least 15 minutes);
• the need to ventilate the room before class;
• Active oxygen saturation of the brain can cause dizziness and fainting. This phenomenon is very common among beginners. Therefore, it is better to carry out at least the first training under the guidance of an expert;
• exercise is not effective for people whose body mass index is in the normal range;
• these breathing and physical exercises should be a part of life forever and become part of it, because after it stops, all the lost kilograms will quickly return.

You can add to this list that a deep breath gives hyperventilation of the lungs, which often ends with a critical decrease in blood acidity and fainting, and holding the breath while exhaling, on the contrary, causes hypoxia (this is a low oxygen content, the consequence of which is an irreversible changein many vital organs) . Does the body need this contrast? Will it hurt him? The answer, as you already know, can only be given by a certified weight loss specialist.

The result of training using the bodyflex system

The quantity and quality of changes in the body that you expect from using 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 additive. First of all, it is not he who removes excess water and melts fat, but diet restrictions and frequent exercise. So, is it worth exaggerating his role in your victory?

Three rules for good results

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 best to exercise on an empty stomach.It is best in the morning, right after waking up or two to three hours after the last meal.
3. Avoid strict diets.The creators of the method recommend eliminating fast food and reducing the portion of fatty, fried and salty foods.

This rule can somewhat speed up the appearance of results. But we should not forget the possible contraindications, the impressive list given above, and, of course, the important role of the consulting doctor - a qualified weight loss specialist.

Expert opinion

Bodyflex is a breathing exercise system, often considered an alternative to the gym method of 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 describes her own experience of losing weight after childbirth using breathing practices originally taken from the yoga approach.

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

1. Common exercises for special deep breathing in special poses - "diamond", "grinning lion", "boat" and others.
2. Exercise should be done regularly; interruption or cessation not only causes weight loss to stop, but also relapse.
3. Exercise should be carried out no earlier than 2 hours after eating; the next time you can eat only more than 0. 5 hours after the end of training.
4. Changes in nutrition and diet are recommended, for example, adding more fiber to the daily menu.
5. Constant volume measurement, body weight.

The material devoted to bodyflex is quite the opposite. Unfortunately, none of the articles contain physiological or biochemical evidence regarding the mechanism of action of this method.

On the one hand, adipose tissue is actually oxidized by oxygen, ultimately delivered by hemoglobin in the blood. On the other hand, this oxidation does not occur directly, but under the influence of an enzyme cascade. 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 number of incoming oxygen will not be significant.

In addition, oxygen is a universal oxidizing agent, so if it acts directly it will affect not only fat, but also all proteins, carbohydrates and cell membranes (consisting mainly of phospholipid fats), which will lead to inevitable destructive consequences forbody. Therefore, it is impossible to directly interpret the effect of bodyflex through the 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 glycerol alcohol molecules and fatty acid molecules that can enter the blood and circulate there for some time. Recently, studies have shown that the content of fatty acids in the pulmonary arteries (carrying blood from the heart to the lungs) is significantly higher than in the pulmonary veins (carrying blood back from the lungs to the heart). This suggests that some fatty acids are directly oxidized in lung tissue; breathing can indeed affect this process.

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

Therefore, the bodyflex system in some cases can have a positive effect on body weight at other levels of aerobic physical activity - but not due to direct oxygen saturation, as the author points out, but rather as an integrated approach to changing nutrition, physical activity. and lifestyle. However, there are some contraindications for bodyflex:

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

Also, you can't practice bodyflex alone at the initial stage, because strong breathing leads to a significant decrease in the level of carbon dioxide in the blood, which can cause dizziness, confusion and other side effects. It's worth weighing the pros and cons before you start. If you use bodyflex, it is more likely to be an additional system to change your diet and lifestyle.