"Bodyflex" - exercises for beginners

The older a person gets, the more difficult it is for him to lose excess weight. The most common cause of this phenomenon is improper breathing.

When muscles do not receive the oxygen they need, nutritional deficiency occurs. For this reason, bodyflex gymnastics was born, developed by the American Greer Childers, who, according to legend, thanks to her training method, lost weight from size 54 to 42.

Today, the bodyflex breathing technique is very popular in America and Europe, because it is effective for reducing the volume of the entire body and combating cellulite.

Bodyflex breathing technique

The bodyflex weight loss technique is based on performing certain exercises combined with five-stage breathing.

The breathing principle is as follows:

• Exhale – you need to purse your lips with a tube and completely empty your lungs, exhaling through your mouth.
• Inhale – a sharp, noisy breath in through the nose until the lungs feel completely full.
• Exhalation is a powerful, strong exhalation, accompanied by the sound “Groin.” To do this, you need to raise your head up at an angle of 45 degrees, make a movement with your mouth, as if you were smearing lipstick, and sharply exhale all the air, engaging the diaphragm. This is the most difficult thing in the entire bodyflex system. If at first you hear wheezing or feel like coughing, then this is completely normal. Over time, you will have the perfect “groin.”
• Hold your breath for 10 seconds while tightening your stomach (Udiyana Bandha) - this is the time when the exercises are performed. It will be easier to tighten your stomach if you lower your head down.
• Inhale while relaxing the abdominal muscles.

Tip for beginners: Stand with your feet shoulder-width apart, knees slightly bent, and hands above your knees. In this position, it will be easier for you to master five-stage breathing.

Bodyflex gymnastics for weight loss

How realistic is it to lose weight by doing bodyflex? Just one week of regular exercise will bring you amazing results - your waist can decrease by up to ten centimeters.

The effectiveness of Bodyflex for weight loss How realistic is it to lose weight by doing Bodyflex? Just one week of regular exercise will bring you amazing results - your waist can decrease by up to ten centimeters. Once you see dramatic changes in your figure, you may want to train twice a day, so you will achieve results even faster. Sometimes some medications taken for certain diseases can slow down progress, but even in this case, the effect will definitely come, you just have to wait a little longer. This technique has almost no negative reviews; the vast majority of those who tried it noted weight loss and improvement in the general condition of the body, strengthening muscles and oxygen saturation of internal organs, and a noticeable increase in tone. The results from bodyflex exercises, as they say, are obvious, because wrinkles are smoothed out, the skin becomes toned and looks healthy, and the blue under the eyes disappears. What woman wouldn't like such an amazing result? Since its formation, the basics of the technique have remained unchanged, over time new exercises and similar techniques based on the original appear, but having made Bodyflex a part of your life and seeing at least once the results that it helps to achieve, you will never part with it.

The history of the appearance of Bodyflex gymnastics

This technique was invented by a resident of the United States of America, Greer Childers. While developing the exercises, she noticed that with a certain breathing method she achieved amazing results. She did this not out of simple curiosity, but out of a strong desire to lose excess weight. When Greer achieved her ideal weight using her method, she decided to share her method with other people who were desperately struggling with this problem. Greer Childers has released a book about bodyflex and a videotape with a course of exercises and detailed breathing instructions. Just a few years later, this technique gained popularity and mass recognition throughout the world. Women liked to achieve the desired proportions just by doing simple exercises. Is this type of exercise suitable for everyone? about Bodyflex for weight loss is that it has almost no contraindications. People in any physical shape can start using the technique, since the exercises do not require exhausting physical activity. It is the gradual introduction of bodyflex into your daily lifestyle that will allow you to get rid of the problem of excess weight and strengthen your body as a whole. The simplicity of the exercises and the short duration of the classes have made bodyflex popular among hundreds of thousands of people, one of whom can be you.

Indications and contraindications for Bodyflex exercises

Before you start bodyflex exercises (as well as any other sports activities), you need to determine whether you belong to a group of people for whom this gymnastics is contraindicated for certain health reasons.

A set of exercises from Greer Childers

1. Exercise "Lion"

• Place your feet 35 cm wide, bend your knees slightly and rest your hands slightly above your knees.
• Practice five-step breathing.
• While holding your breath, open your eyes wide and lift them up. Gather your lips into a circle and lower them down, stick your tongue through your lips as much as possible. At the same time, the cheeks and neck will tense, and all the facial muscles will stretch from the eyes to the chin. Stand in this position while holding your breath (8-10 seconds).
• Return to the starting position and repeat the exercise 5 times.

1. Exercise “Ugly grimace” with a rejuvenating effect

• Place your feet 35 cm wide, bend your knees slightly and rest your hands slightly above your knees.
• Practice five-step breathing.
• While holding your breath, push your lower jaw forward as much as possible and protrude your lips (as when kissing). Stretch your neck until you feel a strong tension in your neck muscles. Raise your head up, reach your chin towards the ceiling. Straighten your body without lifting your heels from the floor. Stay in this position while holding your breath.
• Return to the starting position and repeat the exercise 5 times.

1. Exercise “Side stretch” - perfectly tightens flabby muscles of the hips and waist.

• Place your feet 35 cm wide, bend your knees slightly and rest your hands slightly above your knees.
• Practice five-step breathing.
• While holding your breath, bend your left knee and lower your left elbow onto it. Pull your right leg to the side, pointing your toes, without lifting your foot off the floor. Shift your weight to your left knee and raise your right arm above your head until you feel tension in the muscles of your arm from your armpit to your waist. Keep your arm straight. Do this exercise while holding your breath.
• Return to the starting position and take a few restorative deep breaths.
• Repeat the exercise 3 times on each side.

1. Exercise “Pulling the leg back” to correct the buttocks.

• Get on your knees, leaning on your elbows, place your palms down.
• Stretch your leg back, without bending, with your toes toward the floor.
• Raise your head and look forward.
• Practice five-step breathing.
• While holding your breath, lift your extended leg up, pulling the toe towards you, and tighten your buttocks
• Do this exercise while holding your breath.
• Lower your leg and catch your breath.
• Return to the starting position and repeat the exercise 3 times on each leg.

1. Exercise "Seiko" for tightening sagging skin of the thighs

• Kneel down and put your right leg to the side at a right angle to the floor, without bending it at the knee, place your foot on the floor.
• Practice five-step breathing.
• While holding your breath, stretch your right leg without bending the knee and lift it to body level. Pull your leg as high as possible towards your head.
• Do this exercise while holding your breath.
• Lower your leg and catch your breath.
• Return to the starting position and repeat the exercise 3 times on each leg.

1. Exercise “Diamond” for working with sagging skin of the hands

• Stand straight with your feet shoulder-width apart. Stretch your arms forward, rounding your back, and interlock your fingers, creating a circle in front of you. Keep your elbows as high as possible.
• Practice five-step breathing.
• While holding your breath, press your fingers against each other as hard as you can, while tensing all the muscles from your chest to your wrists.
• Do this exercise while holding your breath.
• Return to the starting position and do several cycles of restorative breathing.
• Do the exercise 5 times.

Disadvantages of gymnastics

The creator of this weight loss program points out that Bodyflex may not help everyone. If you follow all the recommendations, it will not cause harm, but the benefits of exercise will not be in all cases. Before you start, consider the following factors:

• You need to do this gymnastics regularly. If you are determined to lose weight, this is only possible with daily exercise. Since they only take 20 minutes a day, it won't be difficult to do. If you stop training when you reach optimal results, the excess weight will return.
• Bodyflex cannot be combined with other physical activities. If you are involved in any kind of sport, there will be no effect from this gymnastics.
• Also, this system will not give good results if you are taking any medications. Taking medications reduces the impact of gymnastics.
• Bodyflex is only effective if you are overweight. The number of kilograms must exceed at least five kilograms above the norm. If you are of normal weight and want to lose weight, then this program will not do it.

Bodyflex is a highly effective weight loss system, which has been proven by the creator of the program and her followers through personal experience. If you decide to lose extra pounds using this technique, carefully follow all recommendations and study all contraindications so as not to harm the body.

Breathing technique Greer Childress: contraindications

• Pregnancy
• Epilepsy
• Esophageal hernia
• Cardiovascular diseases
• High degree of myopia
• Recovery period after abdominal surgery
• Exacerbation of chronic diseases
• Ovarian cyst
• Adenomyosis
• Acute inflammatory processes of the small pelvis
• Myomatous nodes

Taking antidepressants and contraceptives is not a contraindication to exercise, but it significantly reduces the results.

A healthy liver is the key to quick results.

Contraindications

Breathing exercises heal the entire body as a whole, improve well-being, and normalize the functioning of the main systems. If the exercises are performed correctly, this program can only be beneficial. Harm can be caused to the body by ignoring training recommendations.

Due to the fact that diaphragmatic breathing triggers quite intense processes that affect the functioning of many organs, Bodyflex has contraindications. This must be taken into account before you start doing this gymnastics:

• During pregnancy, it is prohibited to engage in such types of gymnastics at any time. Holding your breath, causing stress, can be detrimental to the fetus. In addition, losing weight in this state is not recommended; the body already expends a lot of effort during pregnancy. But after childbirth, gymnastics will not do any harm; you can quickly get your body into good physical shape.
• For diseases of the heart and vascular system, Bodyflex is contraindicated. Breathing exercises provoke an acceleration of blood exchange processes in the body, which will have negative consequences for diseases of these organs.
• If you have unstable blood pressure, increased or decreased, as well as problems with intracranial pressure, it is better not to do this type of gymnastics. Oxygen starvation caused by breathing techniques will aggravate the situation.
• If you have existing eye diseases (glaucoma, severe myopia), you should also not do Bodyflex.
• It is forbidden to perform these exercises in case of diseases of the pulmonary tract (asthma, etc.), since the lungs receive an increased dose of oxygen. This may worsen the course of the disease.
• If you have any chronic diseases, you should consult your doctor about using breathing exercises. In many cases, it can cause exacerbation of diseases.
• Bodyflex classes are also prohibited if you have problems with the thyroid gland or gallstone disease.
• Do not perform exercises if you have bleeding or swelling.
• In case of illnesses accompanied by an increase in body temperature, classes are prohibited.
• It is also not recommended to train during the rehabilitation period after injuries. If you have had any operations, you first need to wait until you are completely recovered and only then start exercising.

What you need to know about bodyflex:

• Bodyflex exercises require a certain regimen, self-discipline and endurance;
• they are possible only after a serious examination and consultation with a doctor;
• the workout should not exceed 15-20 minutes and cannot include exercises beyond those recommended by Greer Childers;
• nutrition when practicing bodyflex does not require strict restrictions, but also does not allow “permissiveness”;
• bodyflex is effective only for people with excess fat;
• Bodyflex is contraindicated for pregnant women and people with poor health.