bodyflex

The inexorable 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, and often become the cause of the development of chronic and incurable diseases. But instead of finally coming at least once for a free consultation in a weight loss clinic, many prefer to 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 follow a strict diet, others become exhausted by intense training, and others take weight loss medications. Among those who dream of being 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 perform special exercises in combination with special breathing.

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

Key principles of breathing exercises.

A set of bodyflex exercises (from the English "body" - body, "flex" - flexible) is a weight loss system that combines yoga poses, 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 managed to lose 20 kg, in addition to improving the condition of her skin and increasing body tone. She explains that breathing techniques are based on the balance between 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 accelerate metabolism and the breakdown of fat molecules. Greer Childers also says that there is no need to change her diet or other weight loss techniques. All you need to do is breathe correctly.

There are the following key principles of breathing exercises:

• you need to calm down, slow down your breathing, focus on it;
• breathe slowly and deeply, feel how the lungs expand from the intake of oxygen;
• Purse your lips into a tube, exhale slowly;
• Breathe hard and deeply 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 your mouth with the sound "groin. "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 muscle contraction from bottom to top, towards the ribs. You should stay in this position for 8 to 10 seconds;
• During this, breath-holding exercises are performed.

Opinions among supporters of the technique vary. But for the most part, their opinions are unanimous: breathing exercises can complement a weight loss course, proper nutrition and psychotherapy to improve eating habits. But as an independent means of getting rid of extra pounds, bodyflex, unfortunately, cannot produce 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;
• increased energy level, tone;
• elimination of waste and toxins due to increased sweating;
• reduction of fat around the organs (visceral);
• strengthen the immune system, increase resistance to viruses and infections;
• strengthen the muscular corset, especially the abdominal muscles (due to deep diaphragmatic breathing);
• improve the functioning of internal organs.

Regular exercise really helps to saturate the brain with oxygen. Supporters of the system note an increase in performance and an increase in mental abilities. Additionally, breathing deeply can help combat smoking. But the interest in bodyflex arises from 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 key principles of breathing:

1. After contracting your stomach, without inhaling, you must adopt a posture. Fix it for 8-10 seconds.
2. At the end of this time, you should take a deep breath and move on to the next posture.

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

exercise diamond

The Diamond exercise is designed to strengthen 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 and bring your arms in front of you. Keep your elbows high and touch your fingertips at chest level.
2. Inhale, exhale deeply with the sound "groin". Contract your stomach. Record the delay.
3. While holding your breath, press your fingertips together, resisting this effort. Tension should be felt in the forearm and shoulder area.

Only the tips of your fingers should touch. It is not necessary to lower your elbows, otherwise other muscles will take part in the work. The posture should be held for the same 8-10 seconds.

Pulling your arms back

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

• after holding your breath, you should move your arms 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 fitness and endurance. You can complement this posture with dumbbells or a fitness band. If you put 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 waist size. The order of execution is as follows:

• initial standing position, with legs shoulder-width apart;
• The left foot should be placed on the toe, the right hand should be raised;
• breathe deeply, draw in your stomach;
• Bring your right hand to your ear, bow slightly. You should feel tension in your waist area.

The exercise must be maintained for 8 seconds. After this, you must change your arm and leg. It is important to control the position of the back; it is not recommended to slouch or bend excessively in the lumbar area. The arm should not be bent, but rather be straight.

Single press

An effective exercise to reduce abdominal volume is the "Simple Press". Helps strengthen 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 to 10 seconds.

There should 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 shoulder blades as much as possible.

horizontal scissors

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

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

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

vertical scissors

Vertical scissors help to strengthen the abdominal muscles, the lower abdominals are especially actively involved in the work. In addition, the thigh muscles are worked.

• starting position: lying on your back, with your lower back pressed firmly to the floor;
• you need to breathe deeply, contract your stomach;
• raise your legs 30-40 cm from the floor without lifting your lower back;
• Cross your legs vertically while holding them, as if they were scissors.

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

Boat

The lifeboat exercise helps stretch and strengthen the muscles in your inner thighs.

• starting position: sitting on the buttocks, legs as far apart as possible;
• exhale, contract the 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.

Salty cracker

The "Pretzel" exercise helps strengthen the muscles of the outer thigh and shape the waist. The creator of the bodyflex system says that this posture 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 leg should be next to the knee of the right leg;
• breathe, suck in the stomach;
• turn to the bent left leg, hold the knee with your right hand;
• hold it for ten seconds.

The bent knee should be brought towards the chest, rotating as much as possible at waist level.

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 decrease in the volume of the hips and the "breeches" area.

• starting position: on knees and hands;
• you need to breathe deeply, contract your stomach;
• raise your left leg, bent at the knee, at an angle of 90 degrees;
• fix the position for 10 seconds.

You need to do at least four repetitions: two with 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 tension off your neck.

Cat

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

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

Hold the posture for ten seconds. It is important not to bend too low or raise your head. 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 claims that bodyflex is suitable for losing weight in the abdomen and sides, strengthening the body and increasing overall tone. But professional doctors warn supporters of this method: there is an extensive list of contraindications that you need to familiarize yourself with.

Contraindications

Bodyflex is a special program that may not be suitable for everyone. There are several contraindications. These include:

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 visual organs.
6. Gastrointestinal tract disorders: unstable stools, flatulence, diarrhea.
7. Alterations in hormonal levels and the functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Postoperative rehabilitation: For one year after spinal surgery, this respiratory practice is prohibited.
11. Thyroid gland disorders.
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 them all into account and then recommend or not recommend bodyflex. In general, long-term world practice in the fight against obesity shows that to lose weight, complex methods (switching to proper nutrition with the help of psychotherapy) are superior to all other methods. This is what allows the wider public to not only 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 only in a few cases:

1. For women to strengthen abdominal muscles after childbirth, in the first month. Classic exercises and sit-ups are usually contraindicated during this period, and deep diaphragmatic breathing will strengthen the abdominal muscles somewhat.
2. People after a stroke can breathe 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 should avoid putting pressure on 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 best to use the "bodyflex for beginners" system. Of course, it is better to start doing it after consulting a doctor. It will work optimally if the classes themselves are also conducted under the guidance of a professional trainer. As a last resort, you can carefully study the practical video lessons on your own.

Advantages of the bodyflex system

The following advantages stand out:

• there is a decrease in abdominal volume and strengthening of the abdominal muscles;
• the complex is convenient for beginners, patients with a lot of 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 vigor.

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 topic vary greatly, so you should definitely not trust anyone here; The only ones whose feedback would be really important to us are weight loss professionals.

Features of the bodyflex system.

Like any slimming 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 this, at a minimum, is useless;
• regularity of classes (daily - 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 especially common among beginners. Therefore, it is better to carry out at least the first training under the guidance of a specialist;
• exercises are not effective for people whose body mass index is within the normal range;
• These physical and breathing exercises should become part of life forever and become an integral part of it, since once they stop, all the lost kilograms will quickly return.

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

Training results with the bodyflex system.

The quantity and quality of changes in the body that you expect from using the bodyflex system 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 is not she who expels 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 improve the training effect. These include:

1. Regularity of training.Moreover, its duration does not matter, 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 or three hours after the last meal.
3. Avoid 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, the impressive list of which is presented above and, of course, the decisive role of a consulting doctor, a qualified weight loss specialist.

Expert opinion

Bodyflex is a breathing exercise system, often perceived as an alternative to the gym weight loss method. 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 own experience of losing weight after giving birth using breathing practices originally borrowed from yoga approaches.

Bodyflex involves exercises with a special breathing style. Adipose tissue is thought to be oxidized with 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 postures: "diamond", "lion grimace", "boat" and others.
2. Exercises should be done regularly; Interruption or cessation leads not only to a cessation of weight loss, but even 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 training.
4. Changes in nutrition and diet are recommended, for example, adding more fiber to the daily menu.
5. Periodic volume measurements, body weighing.

The materials dedicated to bodyflex are quite contradictory. Unfortunately, none of the articles contain a physiological or biochemical justification of the mechanism of action of this method.

For one thing, adipose tissue is actually oxidized with oxygen, which is ultimately carried 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 85-95% saturated with oxygen, and even if this figure is increased to 100%, the difference in the absolute figures of incoming oxygen will not be significant.

Furthermore, oxygen is a universal oxidizing agent, so if it were acted upon directly, it would affect not only fats, but also all proteins, carbohydrates and cell membranes (which consist mainly of phospholipid fats), which would have inevitable destructive consequences for the organism. It is therefore impossible to directly interpret the effects of bodyflex through the increase in the amount of oxygen and its action.

At the same time, there are studies that indicate 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 content of fatty acids in the pulmonary artery (which carries blood from the heart to the lungs) is noticeably higher than in the pulmonary vein (which carries blood from the lungs to the heart). This suggests that some fatty acids are oxidized directly in lung tissue; in fact, breathing can influence 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 may slightly increase the basal metabolic rate. In addition, breathing practices can have a beneficial effect on the emotional state, allowing to reduce experiences, stress and, therefore, indirectly influence 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 activity, but not due to direct oxygen saturation, as its authors indicate, but rather as an integrated approach to changing the nutrition and physical activity. and lifestyle. However, there are several contraindications for bodyflex:

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

Also, you should not practice bodyflex only at the initial stage, since intense breathing causes a sharp decrease in the level of carbon dioxide in the blood, which can lead to dizziness, disorientation and other side effects. It's worth weighing the pros and cons before starting. If you use bodyflex, you are most likely doing so as an auxiliary system to change your diet and lifestyle.