Bodyflex

The relentless statistics reflect an increasingly sad picture of our time: the number of people struggling with overweight and obesity is increasing in the civilized world. More than a quarter of women (28% to be exact, almost a third! ) have every reason to get scared and seek help from weight loss professionals. After all, extra kilos threaten and damage literally every organ and system, often becoming the cause of chronic and incurable diseases. But instead of finally asking for a free consultation at a weight loss clinic, many people either turn a blind eye to the problem or practice self-medication. Yes, yes, that's exactly what we should harshly call all kinds of weight loss attempts prescribed by non-professional doctors.

Some follow a strict diet, others exhaust themselves with vigorous exercise, and still others take medications to lose weight. Among those who dream of being slim, another separate trend began to gain popularity - bodyflex breathing exercises. Supporters of this exotic are sure that to lose weight it is enough to do only special exercises in combination with special breathing.

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

Basic principles of breathing exercises

The set of bodyflex exercises (from the English "body" - body, "flex" - flexible) is a weight loss system that combines yoga, stretching, Pilates poses and special deep "diaphragm" breathing. It is believed that due to the increased saturation of cells with oxygen, metabolic processes are accelerated, fat burning is activated, and weight loss is achieved.

The author of the technique, Greer Childers, an American housewife, claims that in this way she was able to lose 20 kg, in addition to improving the condition of her skin and increasing the tone of her body. He explains that breathing techniques are based on the balance of oxygen intake and carbon dioxide production. This causes a slight increase in blood pressure, increased sweating, and certain chemical reactions are initiated that help speed up metabolism and break down fat molecules. Greer Childers also says that it is not necessary to change your diet and other weight loss techniques. All you have to do is breathe correctly.

Breathing exercises have the following principles:

• you need to calm down, slow down your breathing, concentrate on it;
• take slow deep breaths, feel how the lungs expand from taking in oxygen;
• purse your lips into a tube, exhale slowly;
• take a strong, sharp breath through your nose, keeping your lips closed. In this case, the stomach should be inflated and protrude 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 be attached to the inner wall of the spine;
• the stomach should be pulled back as much as possible, directing the muscle contraction from the bottom up, towards the ribs. You should stay in this position for 8-10 seconds;
• During this time, breath holding exercises are performed.

Supporters of the technique have different opinions. However, their opinion is mostly the same – breathing exercises can complement weight loss, proper nutrition and psychotherapy that improves eating habits. But as an independent tool for getting rid of 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 products and toxins due to increased sweating;
• reduction of fat around the organs (visceral);
• strengthening the immune system, increasing resistance to viruses and infections;
• strengthening of the musculature, especially the abdominal muscles (diaphragm due to deep breathing);
• improving the functioning of internal organs.

Regular exercise really helps oxygenate the brain. Proponents of the system note an increase in performance and an increase in mental abilities. Also, deep breathing can help fight smoking. But the interest in bodyflex is caused by the question of how effective it is in losing weight. Let's continue the topic. . .

10 sets of breathing exercises for weight loss

A similar breathing technique, called uddiyana bandha, has been used in Indian culture for years.

When performing the exercises, the most important thing is to combine them with the key principles of breathing:

1. After pulling in your stomach, without inhaling, you need to take a pose. Hold for 8-10 seconds.
2. At the end of this time, 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 series of basic exercises.

Practice Diamond

The purpose of the Diamond exercise is to strengthen the charisma and reduce fat deposits on the shoulders and forearms. Technique:

1. You have to take the starting position: stand straight, spread your legs shoulder-width apart, put your arms in front of you. Keep your elbows high and touch your fingertips at chest level.
2. Breathe in, then breathe out deeply with a "groin" sound. Pull your stomach in. Note the delay.
3. While holding your breath, press your fingertips together, resisting this effort. You should feel tension in the forearm and shoulder area.

Only your fingertips can touch each other. You don't need to lower your elbows, otherwise other muscles will be involved in the work. The pose must be held for the same 8-10 seconds.

Pull your arm back

This exercise strengthens 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 straight back;
• You should feel tension 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 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 strengthens the muscles of the lateral surface of the body and reduces the waistline. The order of execution is as follows:

• initial standing position, feet shoulder width apart;
• The left foot should be placed on the toe, the right hand should be raised;
• take a deep breath, pull in your stomach;
• bring your right hand closer to your ear, tilt it slightly. You should feel tension in your lower back.

The exercise should be held for 8 seconds. After that, you need to change the arms and legs. It is important to monitor the position of the back, it is not recommended to bend or bend excessively in the lower back. The arm should not bend, but should be straight.

Simple press

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

• 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 in this position for 8-10 seconds.

There must be a distance between the chin and the chest, otherwise the load on the neck will increase undesirably. You should stretch your arms forward, lifting your shoulder blades as high as possible.

Horizontal scissors

Horizontal scissors strengthen the lower abdomen, quadriceps, inner and thigh muscles.

• starting position: lying on your back, lower back firmly pressed to the floor;
• exhalation, draw in the stomach from the bottom up, directed under the ribs;
• while holding, raise your leg and do horizontal scissors for 8-10 seconds.

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

Vertical scissors

The vertical scissor strengthens the abdominal muscles, the lower abdomen takes an especially active part in the work. They also work on the thigh muscles.

• starting position: lying on your back, lower back firmly pressed to the floor;
• you need to take a deep breath, pull in your stomach;
• raise your legs 30-40 cm from the floor without lifting the lower back;
• keep your legs vertically crossed like scissors.

When performing the exercise, the lower back should be pressed to the floor. If you break off, you need to lower your leg a bit.

Ship

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

• starting position - sitting on the bottom, legs spread as far as possible;
• exhale, pull in your stomach;
• lean forward and lock this position.

We recommend that you do the exercise slowly, without sudden movements. In this case, you need to keep your back straight and pull your toes towards you. You should feel tension in your calves and hamstrings.

Pretzel

The "Pretzel" exercise strengthens the muscles of the outer thigh and shapes the waist. According to the creator of the bodyflex system, this pose significantly reduces the size of the waist and hips.

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

The bent knee should be pulled towards the chest as much as possible, twisted at the waist.

Dog

The purpose of the "Dog" exercise is to strengthen the inner and outer thigh muscles, as well as to improve the mobility of the hip joints. Supporters of bodyflex note a decrease in the volume of the hips and the area of the "back pants".

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

You should do at least four repetitions: two on each leg. When performing the exercise, do not raise your head: it is better to look at the floor in front of your palms. This takes the strain off 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 as much as possible, hold and pull in the stomach;
• round your back, lower your head, relax your neck.

Hold the pose for ten seconds. It is important not to bend down too much or raise your head. This exercise is especially useful for those 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 weight loss on the abdomen and sides, strengthening the body and increasing general tone. However, professional doctors warn supporters of this method: there is a wide list of contraindications that you need to know.

Contraindications

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

1. High blood pressure, coronary artery disease, cardiovascular dystonia.
2. Congenital or acquired cardiovascular diseases.
3. Chronic or acute diseases of the internal organs.
4. Chronic diseases in remission.
5. Serious diseases of the organs of vision.
6. Digestive system diseases: unstable stools, bloating, diarrhea.
7. Disorders of hormonal levels and the functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Rehabilitation after surgery: This breathing exercise is prohibited for one year after spine surgery.
11. Dysfunction of the thyroid gland.
12. Phlebeurism.

As you can see, the list of very serious contraindications is quite extensive. Obviously, only weight loss specialists can take all of this into account - and then recommend or not recommend bodyflex. In general, long-term world practice in the fight against obesity shows that complex methods of losing weight (switching to proper nutrition 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 maintain them in the long term.

Opinions of experts and doctors

Opinions about the bodyflex weight loss method are divided, there are clear supporters and opponents everywhere. Experts approve the use of the bodyflex breathing system favorably and almost unconditionally in only a few cases:

1. For women to strengthen the abdominal muscles after childbirth, in the first month. During this period, classic exercises and crunches are generally contraindicated, and deep diaphragmatic breathing strengthens the abdominal muscles somewhat.
2. People who have had a stroke can breathe while lying on their backs, especially if there is atrophy of the limbs.
3. People with arthritis can do simple exercises to strengthen their muscles, but should avoid stressing their joints as much as possible.
4. Breathing according to the bodyflex system helps with a runny nose and clears 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 with a consultation with your doctor. It works optimally when the classes themselves are led by a professional trainer. As a last resort, you can carefully study the meaningful video lessons on your own.

Advantages of the bodyflex system

We highlight the following advantages:

• the volume of the abdomen decreases and the abdominal muscles strengthen;
• the complex is convenient for beginners, heavy patients, does not require physical training;
• deep diaphragmatic breathing improves the functioning of the respiratory system and helps relieve shortness of breath;
• appetite decreases;
• The feeling of well-being improves, energy and vitality increase.

According to the creator of the breathing exercise, Greer Childers, you can feel good results after just two weeks of practice. But others have very different opinions on this matter, so you shouldn't definitely trust anyone here; The only people whose feedback would really matter to us are weight loss professionals.

Features of the bodyflex system

Like all weight loss systems, bodyflex has its own characteristics:

• training should be done at least 2-2. 5 hours after a meal, since in the case of diaphragmatic breathing, the active movement of the stomach - "pulling and bulging", and with a full stomach, this is at least not useful;
• regularity of lessons (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 do at least the first training under the guidance of a professional;
• exercise is not effective in people with a body mass index within the normal range;
• these breathing and physical exercises should become a part of life forever and become an integral part of it, because after they stop, all the lost kilograms will quickly return.

You can add to the list that deep breathing results in hyperventilation of the lungs, which often ends with a critical decrease in blood acidity and fainting, and holding your 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 it hurt him? The answers, as you already know, can only be given by a trained weight loss specialist.

The results of training with the bodyflex system

The quantity and quality of the body changes expected from the use of the bodyflex system actually directly depends not only on the regularity of training, but primarily on maintaining the level of nutrition and the individual characteristics of your body.

In other words, the effect of the technique itself on weight reduction can be considered complementary. First of all, it is not he who drains 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 good results

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

1. Regularity of training.At the same time, their duration is not important, the most important thing is every day.
2. It is worth practicing 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 avoiding fast food and reducing the portion 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 can be found above, and of course the crucial role of the consulting doctor - a qualified weight loss specialist.

Expert opinion

Bodyflex is a system of breathing exercises that is often seen as an alternative to the gym weight loss method. 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 own experience of losing weight after childbirth using breathing exercises originally from yoga approaches.

Bodyflex includes special breathing style exercises. It is believed that adipose tissue is oxidized by oxygen, so such breathing should be deeper and more intense. The principles of bodyflex are as follows:

1. Regular exercises for special deep breathing in special poses - "diamond", "lion's grimace", "boat" and others.
2. The exercises must be done regularly, interrupting or stopping them will lead not only to the cessation of weight loss, but even to a relapse.
3. The exercises should be done no earlier than 2 hours after eating, and the next time you can only eat more than 0. 5 hours after the end of the training.
4. We recommend changing your diet and diet, for example adding more fiber to your daily menu.
5. Regular volume measurement, body weight measurement.

Materials devoted to bodyflex are quite controversial. Unfortunately, none of the articles include physiological or biochemical support for the mechanism of action of this method.

On the one hand, adipose tissue is actually oxidized by oxygen and finally transported by hemoglobin in the blood. On the other hand, this oxidation does not take place directly, but as a result of a cascade of enzymes. In addition, the hemoglobin of the blood of a healthy person is saturated with oxygen by 85-95%, and even if this number is increased 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 were to directly affect not only fat, but all proteins, carbohydrates and cell membranes (consisting mainly of phospholipid fats), this would inevitably lead to devastating consequences in the body. Therefore, it is impossible to directly interpret the effects of bodyflex through the increase in the amount of oxygen and its effect.

At the same time, there are studies that really indicate a certain effect of the lungs and breathing on adipose tissue - but not directly, but indirectly. For example, during the initial breakdown of fat, it produces glycerol alcohol molecules and fatty acid molecules that can enter the blood and circulate there for some time. Recent studies have shown that the pulmonary artery (which carries blood from the heart to the lungs) has significantly higher fatty acid content than the pulmonary vein (which carries blood from the lungs back to the heart). This suggests that some fatty acids are directly oxidized in the lung tissue; breathing can actually affect this process.

Deep, intense breathing can make the diaphragm and respiratory muscles more active, which in turn increases the body's energy consumption and can slightly increase the rate of metabolism. In addition, breathing exercises can have a beneficial effect on the emotional state, allowing the reduction of experiences, stress, and thus indirectly influencing emotional eating behavior.

Thus, in some cases, the bodyflex system can also have a beneficial effect on body weight at the level of other aerobic physical activity - but not because of direct oxygen saturation, as indicated by its authors, but rather as an integrated approach to changing nutrition and physical activity. and lifestyle. However, bodyflex has several contraindications:

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

In addition, at the initial stage, you should not practice bodyflex alone, since intensive 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 a good idea to weigh the pros and cons before you start. If you're using bodyflex, it's more likely a diet and lifestyle change support system.