Bodyflex

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 worry and seek help from a weight loss specialist. After all, excess weight threatens and harms 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 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, that's exactly what should be harshly called all kinds of weight loss experiments that are not prescribed by professional doctors.

Some go on a strict diet, others exhaust themselves with high activity training, and still others take medication to lose weight. Among those who dream of being slim, another special trend began to gain popularity - bodyflex breathing exercises. Supporters of this exotic are sure that for weight loss it is enough to perform special exercises in combination with special breathing.

So what is bodyflex? Is it really effective? After all, if so, then 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 poses from yoga, stretching, pilates and especially 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, improve the condition of the skin and raise the tone of the 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 break down fat molecules. Greer Childers also says that changing your diet and other weight loss techniques is not necessary. All you have to do is breathe properly.

There are the following key principles of breathing exercises:

• you have to calm down, slow down your breathing, concentrate on it;
• take a slow deep breath, feel your lungs expand from the intake of oxygen;
• purse your lips into a tube, exhale slowly;
• inhale forcefully 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 a "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 draw in the stomach as much as possible, directing the contraction of the muscles from the bottom up, towards the ribs. You must stay in this position for 8-10 seconds;
• During this, breath holding exercises are performed.

Reviews of supporters of this technique differ. But for the most part, their opinions are unanimous - breathing exercises can be an addition to a course of weight loss, proper nutrition and psychotherapy to improve eating habits. But as an independent tool for removing extra pounds, bodyflex, unfortunately, cannot bring 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;
• improved 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 tissue around organs (visceral);
• strengthening the immune system, increasing resistance to viruses and infections;
• strengthening of the muscular corset, especially the abdominal muscles (due to diaphragmatic deep breathing);
• improvement of internal organs.

Regular exercise really helps oxygenate the brain. Supporters of the system note an increase in performance and an increase in mental abilities. In addition, deep breathing can help fight smoking. But the interest in bodyflex is caused by the question of its effectiveness especially 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, called uddiyana bandha.

The main thing when performing exercises is to combine them with the key principles of breathing:

1. After retracting the stomach, without inhaling, you must assume the pose. Fix it for 8-10 seconds.
2. At the end of this time, you must 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 entire 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 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, extend your arms in front of you. Keep your elbows high and touch your fingertips at chest level.
2. Inhale, exhale deeply with a "groin" sound. Pull in your stomach. Note 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 the fingertips should touch. There is no need to lower the elbows, otherwise other muscles will be involved in the work. The pose should be held for 8-10 seconds.

Pulling his hands back

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

• after holding the breath, move the arms straight back;
• The 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 physical 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 stretching helps to strengthen the muscles of the lateral surface of the body and reduce the circumference of the waist. 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;
• take a deep breath, pull in your stomach;
• bring your right hand close to your ear, make a slight incline. You should feel tension in your lower back.

The exercise should be held for 8 seconds. After that you have to change the arm and leg. It is important to monitor the position of the back, excessive bending in the lower back is not recommended. The hand should not bend, but should be straight.

A simple push

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

• starting position: lying on your back, legs bent at the knees;
• after exhalation, it is necessary to raise the shoulder blades from the floor and hold this position for 8-10 seconds.

There should be a gap between the chin and the chest, otherwise the load on the neck will increase in an undesirable way. You should stretch your arms forward, lifting your shoulder blades as high 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 to the floor;
• exhale, pull the stomach in from the bottom up, directing it under the ribs;
• while holding, raise 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 the head from the floor, as this can undesirably increase the load on the neck muscles.

Vertical scissors

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

• starting position: lying on your back, lower back firmly pressed to the floor;
• you have to take a deep breath, pull your stomach in;
• raise your legs 30-40 cm from the floor without raising your lower back;
• make a vertical crossing of the legs, holding each other, like scissors.

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

A boat

The lifeboat exercise helps stretch and strengthen the 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 to strengthen the muscles of the outer part of the thighs 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 the left leg over the right and place it on the foot;
• the foot of the left leg should be next to the knee of the right leg;
• inhale, draw in the stomach;
• turn towards the bent left leg, grasp the knee with the right hand;
• hold for ten seconds.

The bent knee must be pulled towards the chest, twisting as much as possible at the waist.

A dog

The "Dog" exercise is designed to strengthen the muscles of the inner and outer thighs and improve the mobility of the hip joints. Proponents of bodyflex notice a reduction in the volume of the hips and the "pants" area.

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

Cat

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

• initial position - standing on knees and palms;
• it is necessary to breathe, hold and retract 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 that you do not bend too much and do not 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 declares that bodyflex is suitable for losing weight in the abdomen and hips, strengthening the body and raising the 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 a number of contraindications. This includes:

1. Hypertension, coronary heart disease, cardiovascular dystonia.
2. Cardiovascular diseases of congenital or acquired nature.
3. Chronic or acute diseases of internal organs.
4. Chronic diseases that are in remission.
5. Serious diseases of the organs of vision.
6. Gastrointestinal tract disorders: unstable stool, flatulence, diarrhea.
7. Disorders of the hormonal level and functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Postoperative rehabilitation: one year after spinal surgery, this breathing practice is prohibited.
11. Thyroid disorders.
12. Phlebeurism.

As you can see, the list of very serious contraindications is quite extensive. It is clear that only weight loss experts 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 a proper diet with the help of psychotherapy) are superior to 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 keep 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 conveniently 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. Classical exercises and sit-ups are usually contraindicated in this period, and deep diaphragmatic breathing will strengthen the abdominal muscles to some extent.
2. People after a stroke can breathe while lying down, especially if there is limb atrophy.
3. People with arthritis are allowed to do simple muscle-strengthening exercises, but should avoid stressing the 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 better to use the "bodyflex for beginners" system. Of course, it is better to start after consulting a doctor. It will work optimally if the classes themselves are led by a professional trainer. As a last resort, you can carefully study the sensible video lessons yourself.

Advantages of the bodyflex system

The following advantages are highlighted:

• there is a decrease in the volume of the abdomen and strengthening of the abdominal muscles;
• the complex is suitable for beginners, patients with high 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 strength.

According to the creator of this breathing exercise, 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.

Characteristics 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 - "retraction-protrusion", 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 classes;
• active saturation of the brain with oxygen can cause dizziness and fainting. This phenomenon is especially common among beginners. Therefore, it is better to conduct at least the first training under the guidance of a specialist;
• exercises are not effective for people whose body mass index is within normal limits;
• these breathing exercises and physical exercises should forever become a part of life and become an integral part of it, because after stopping, all the lost kilograms will quickly return.

You can add to this list that deep breaths allow hyperventilation of the lungs, which often ends with a critical decrease in blood acidity and fainting, and holding the breath during exhalation, 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? Will she hurt him? The answers, as you already know, can only be given by a qualified weight loss expert.

Results of training according to the bodyflex system

The amount and quality of changes in the body that you expect using the bodyflex system actually directly depends not only on the regularity of training, but, above all, on maintaining moderation in your diet 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 the one that expels 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 improve training performance. This includes:

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, right after waking up or two to 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 should not forget about the possible contraindications, the impressive list of which is given above, and, of course, the decisive role of the consulting doctor - a qualified weight loss expert.

Expert opinion

Bodyflex is a system of breathing exercises, which is often seen as an alternative to the weight loss method in the gym. The author of the method is American housewife Greer Childers, who wrote the book "Get a great figure in 15 minutes a day". In it, she described her experience of losing weight after giving birth using breathing practices originally taken from a yoga approach.

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 basic principles of bodyflex include:

1. Regular exercises for especially deep breathing in special poses - "diamond", "lion's grimace", "boat" and others.
2. Exercises should be performed regularly; discontinuation or interruption leads not only to halting weight loss, but even to 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 the training.
4. Dietary and nutritional changes are recommended, for example, adding more fiber to the daily menu.
5. Regular volume measurement, body weighing.

The materials devoted to bodyflex are quite contradictory. Unfortunately, no article contains physiological or biochemical support for the mechanism of action of this method.

On the one hand, adipose tissue is actually oxidized by oxygen, which is eventually 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, hemoglobin in the blood of a healthy person is saturated with oxygen by 85-95%, and even if this figure increases to 100%, the difference in the absolute numbers of incoming oxygen will not be significant.

In addition, oxygen is a universal oxidant, so by directly acting on it, it would act not only on fat, but also on all proteins, carbohydrates and cell membranes (consisting mainly of phospholipid fats), which would lead to inevitable destructive consequences for the body. Therefore, it is impossible to directly interpret the effects of bodyflex through increasing the amount of oxygen and its action.

At the same time, there are studies that actually indicate a certain influence of the lungs and breathing on fat 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 content of fatty acids 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 really affect 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 basal metabolic rate. In addition, breathing exercises can have a beneficial effect on the emotional state, allowing you to reduce experiences, stress and thus indirectly affect emotional eating behavior.

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

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

Also, at the initial stage, you should not practice bodyflex alone, because intense 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.