Body Flexion

The inexorable statistics reflect an increasingly sad picture of our times: 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 to seek help from weight loss specialists. After all, extra pounds threaten and harm 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 in a weight loss clinic at least once, many prefer to turn a blind eye to the problem or traditionally self-medicate. Yes, yes, this is exactly what we should harshly call all kinds of weight loss experiments that are not prescribed by professional doctors.

Some follow a strict diet, others exhaust themselves with intense training, and still others take weight loss medications. Among those who dream of being slim, another distinct trend has begun to gain popularity: bodyflex breathing exercises. Supporters of this exotic are convinced that in order 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 that's the case, 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 deep "diaphragmatic" breathingspecial. 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 as a result she was able to lose 20 kg, improve the condition of her skin and increase body tone. She explains that breathing techniques rely on the balance between oxygen intake and carbon dioxide production. As a result, there is a slight increase in blood pressure, increased sweating and certain chemical reactions are triggered that help accelerate the metabolism and breakdown of fat molecules. Greer Childers also says there is no need to change your diet and other weight loss techniques. All you have to do is breathe properly.

There are the following key principles of breathing exercises:

• you need to calm down, slow down your breathing, concentrate on it;
• breathe slowly and deeply, feeling how the lungs expand from the intake of oxygen;
• purse your lips into a tube, exhale slowly;
• inhale loudly and sharply through your nose, keeping your lips closed. In this case, the belly should be swollen and protruding as much as possible;
• open your lips and exhale through your mouth with the "groin" sound. 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 muscular contraction from bottom to top, towards the ribs. You should stay in this position for 8 to 10 seconds;
• During this activity, apnea exercises are performed.

Opinions of proponents of the technique vary. But for the most part, their opinions are unanimous: breathing exercises can be a complement to a weight loss program, good nutrition and psychotherapy to improve eating habits. But as an independent way to get rid of extra pounds, bodyflex, alas, cannot bring visible 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;
• improved well-being, relief from fatigue, apathy;
• improvement of 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, increasing resistance to viruses and infections;
• strengthening of the muscular corset, particularly the abdominal muscles (thanks to deep diaphragmatic breathing);
• improve 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. Additionally, deep breathing can help combat smoking. But interest in bodyflex is sparked by the question of its effectiveness specifically for weight loss. Let's continue with the topic. . .

A series of 10 breathing exercises to lose weight

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 having pulled in your stomach, without inhaling, you must take the pose. 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 pose.

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

Diamond Exercise

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

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 high and touch your fingertips to chest level.
2. Inhale, exhale deeply with the "groin" sound. Pull in your stomach. Record the delay.
3. While holding your breath, press your fingertips together to resist this effort. The tension should be felt in the forearm and shoulder.

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

Pull your 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 must move your arms back;
• Tension should be felt in the biceps area;
• hold this position for 8 to 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 complete 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 stretches help strengthen the muscles of the side surface of the body and reduce waist circumference. The order of execution is as follows:

• initial standing position, legs shoulder-width apart;
• The left foot must be placed on the toe, the right hand must be raised;
• breathe deeply, pull in your stomach;
• bring your right hand closer to your ear, make a slight tilt. You should feel tension in your waist.

The exercise should last 8 seconds. After that you need to switch arms and legs. It is important to monitor the position of your back; it is not recommended to slouch or excessively bend your lower back. The arm should not bend, but be straight.

A simple press

An effective exercise for reducing abdominal volume is the "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 raise your shoulder blades from 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 undesirably. You should extend your arms forward, lifting 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 firmly pressed against the floor;
• exhale, bring your stomach in from the bottom up, directing it under the ribs;
• while holding, raise your legs and perform horizontal scissors for 8-10 seconds.

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

Vertical scissors

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

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

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

Boat

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

• starting position - sitting on the buttocks, legs spread as wide as possible;
• exhale, pull in 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 shapes the waist. The creator of the bodyflex system claims that this pose significantly reduces the waist and hips.

• starting position: sitting on the floor, legs straight;
• 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, pull in your stomach;
• turn to your bent left leg, hug your knee with your right hand;
• hold for ten seconds.

The bent knee should be pulled toward 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 mobility in the hip joints. Proponents of bodyflex note a reduction in the volume of the hips and the "panty" area.

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

You must 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 relieve your neck.

Cat

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

• starting position - standing on knees and palms;
• you have to breathe, hold and tuck your stomach in 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 over too much or raise your head. This exercise is particularly 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 general tone. But professional doctors warn supporters of this method: there is a long list of contraindications with which you need to familiarize yourself.

Contraindications

Bodyflex is a special program that may not be suitable for everyone. There are a number of 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 in remission.
5. Serious diseases of the visual organs.
6. Gastrointestinal tract disorders: unstable stools, flatulence, diarrhea.
7. Disturbances in hormonal levels and the functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Postoperative rehabilitation: For one year after spinal surgery, this breathing practice is prohibited.
11. Thyroid gland disorders.
12. Phlebeurism.

As you can see, the list of very serious contraindications is quite long. It is clear that only weight loss specialists can take them all into account - and then recommend bodyflex or not. In general, long-term world practice in the fight against obesity shows that for losing weight, complex methods (the transition 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 regarding the bodyflex weight loss method vary: everywhere there are clear supporters and opponents. Experts favorably and almost unconditionally allow the use of the bodyflex respiratory system only in a few cases:

1. For women, to strengthen the abdominal muscles after childbirth, the first month. Classic exercises and sit-ups are generally contraindicated during this period, and deep diaphragmatic breathing will somewhat strengthen the abdominal muscles.
2. People who have suffered a stroke can breathe in the supine position, especially if there is limb atrophy.
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 best to use the "bodyflex for beginners" system. It is of course best to start it after consulting a doctor. This 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 relevant video lessons on your own.

Advantages of the bodyflex system

The following advantages are highlighted:

• there is a decrease in abdominal volume and strengthening of the abdominal muscles;
• the complex is suitable for beginners, patients with heavy 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, an increase in 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 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, because with diaphragmatic breathing there is an active movement of the stomach - "pulling-inflating", and with a full stomach this is at a minimumuseless ;
• 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 particularly 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 breathing and physical exercises should become a part of life forever and an integral part of it, because after stopping all the lost pounds will quickly return.

You can add to this list that deep breaths cause hyperventilation of the lungs, which often ends with a critical decrease in blood acidity and fainting, and that holding your breath while exhaling, on the contrary, causes hypoxia (itcauses low oxygen content, 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.

Training results with 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, above all, on maintaining a moderate diet and on the individual characteristics ofyour body.

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

Three rules for a good result

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

1. Regularity of training.At the same time, their duration does not matter, the main thing is every day.
2. It is best to exercise on an empty stomach.It is best to do it in the morning, immediately after waking up or two to 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 one should not forget about possible contraindications, an impressive list of which is given above, and, of course, the decisive role of a consulting doctor - a qualified weight loss specialist.

Expert opinion

Bodyflex is a system of breathing exercises, often seen as an alternative to the gym method of losing weight. The author of the method is the American housewife Greer Childers, who wrote the book "Get a beautiful figure in 15 minutes a day. "In it, she describes her own experience losing weight after childbirth using breathing practices originally drawn from yoga approaches.

Bodyflex involves exercises with a particular breathing style. Adipose tissue is thought to be oxidized by oxygen. Such breathing should therefore be deeper and more intense. The basic principles of bodyflex include:

1. Regular exercises for special deep breathing in special poses - "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 no later than 0. 5 hours after the end of the workout.
4. Changes in nutrition and diet are recommended, for example adding more fiber to the daily menu.
5. Regular volume measurements, body weighing.

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

On the one hand, adipose tissue is actually oxidized by oxygen, ultimately delivered by hemoglobin present 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 blood hemoglobin of a healthy person is saturated with oxygen by 85-95%, and even if this figure is increased to 100%, the difference between the absolute figures of incoming oxygen will not be significant.

In addition, oxygen is a universal oxidizing agent, so if it acted directly on it, it would affect not only fats, but also all proteins, carbohydrates and cell membranes (consisting mainly of phospholipid fats), whichwould lead to inevitable destructive consequences for the body. It is therefore impossible to directly interpret the effects of bodyflex through an increase in the quantity of oxygen and its action.

At the same time, some studies actually 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 bloodstream and circulate there for some time. Recently, studies have shown that the fatty acid content in the pulmonary artery (which carries blood from the heart to the lungs) is significantly higher than in the pulmonary vein (which carries blood from the lungs to the heart). This suggests that some fatty acids are directly oxidized in lung tissue; breathing can indeed 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 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 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 activities - but not due to direct oxygen saturation, as its authors indicate, but rather as an integrated approachmodification of nutrition, physical activity. and lifestyle. However, there are a number of contraindications to bodyflex:

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

In addition, you should not practice bodyflex alone at the initial stage, since intense breathing leads to a pronounced 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 use bodyflex, it is more likely that it is an auxiliary system for changing your diet and lifestyle.