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 growing. 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 harm literally all organs and systems, often becoming the cause of the development of both 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, this is exactly what we should harshly call 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 drugs to lose weight. 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 just 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 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 was able to lose 20 kg, as well as improve the condition of her skin and increase her body tone. She explains that breathing techniques are based on the balance of 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 speed up metabolism and the breakdown of fat molecules. Greer Childers also says that changing your diet and other weight loss techniques is not necessary. 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, concentrate on it;
• take a slow deep breath, feel how the lungs expand from the intake of 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 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 the muscle contraction from bottom to top, towards the ribs. You need to stay in this position for 8-10 seconds;
• During this breath-holding exercises are performed.

Reviews from supporters of the technique vary. 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 means of getting rid of extra pounds, bodyflex, alas, 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 around organs (visceral);
• strengthening the immune system, increasing resistance to viruses and infections;
• strengthening the muscle corset, especially the abdominal muscles (due to diaphragmatic deep breathing);
• improving 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 capabilities. In addition, deep breathing can help combat smoking. But interest in bodyflex is caused by 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 drawing in your stomach, without inhaling, you need to take a pose. Fix it for 8-10 seconds.
2. At the end of this time, you need to take a deep breath and move on to the next pose.

If you are interested in the intricacies of this technique, then 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 the 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, 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. "Pull in your stomach. Record the delay.
3. While holding your breath, press your fingertips against each other, resisting this effort. Tension should be felt in the forearm and shoulder area.

Only your fingertips should touch each other. There is no need to lower your elbows, otherwise other muscles will be involved in the work. The pose 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 largely similar to the previous exercise:

• after holding your breath, you should move your arms straight back;
• 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 complement this pose with dumbbells or a fitness band. If you put in a little more effort, the effect will be more noticeable.

Side stretch

Lateral stretching helps strengthen the muscles of the lateral surface of the body and reduce waist size. The order of execution is as follows:

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

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

Simple press

An effective exercise for reducing abdominal volume is "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 lift your shoulder blades off 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 in an undesirable way. 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, inner and upper thighs.

• starting position: lying on your back, lower back pressed tightly to the floor;
• exhale, pull the stomach in from bottom to top, 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 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

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

• starting position: lying on your back, lower back pressed tightly 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 your lower back;
• do a vertical crossing of the legs while holding, 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.

Boat

The Lifeboat exercise helps stretch and strengthen the muscles of the inner thighs.

• starting position - sitting on the buttocks, legs spread as far apart as possible;
• exhale, draw in your stomach;
• lean forward and fix this position.

It is recommended to perform 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 helps strengthen the muscles of the outer thigh 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 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;
• take a breath, draw in your stomach;
• turn to your bent left leg, clasp your knee with your right hand;
• hold for ten seconds.

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

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

You need to 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 relax, stretch muscles, and strengthen the back muscles.

• starting position - standing on your knees and palms;
• it is necessary to breathe, hold, and draw in 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 not to bend too much or raise your head up. 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 states 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 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 that are in remission.
5. Severe diseases of the visual organs.
6. Gastrointestinal tract disorders: unstable stool, flatulence, diarrhea.
7. Disturbances of hormonal levels and the functioning of the endocrine system.
8. Diabetes.
9. Oncology.
10. Post-operative rehabilitation: For a year after spinal surgery, this breathing practice is prohibited.
11. Disorders of the thyroid gland.
12. Phlebeurysm.

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 for weight loss, complex methods (switching 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 breathing system only in a few cases:

1. For women to strengthen the abdominal muscles after childbirth, in the first month. Classic exercises and crunches are usually contraindicated during this period, and deep diaphragmatic breathing will somewhat strengthen the abdominal muscles.
2. People after a stroke can perform breathing 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 they should avoid putting stress on their joints as much as possible.
4. Breathing according to the bodyflex system will help with a runny nose and will 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. It is, of course, better to start it after consulting a doctor. It will work out optimally if the classes themselves are also under the guidance of a professional trainer. As a last resort, you can carefully study the sensible 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 convenient 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, 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 issue vary greatly, so you shouldn’t definitely 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 weight loss system, bodyflex has its own characteristics:

• the 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 is, at a minimum, unhelpful;
• 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 conduct 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 part of life forever and become an integral part of it, since after they stop, all the lost kilograms will quickly return.

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

Results of training using the bodyflex system

The quantity and quality of changes in the body that you expect from using the bodyflex system actually 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 regarded as 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 enhance the effect of training. These include:

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, immediately 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 possible contraindications, an impressive list of which is given above, and, of course, the decisive role of a consultant doctor - a qualified weight loss specialist.

Expert opinion

Bodyflex is a system of breathing exercises, often perceived as an alternative to the gym method of weight loss. 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 giving birth using breathing practices originally taken from yoga approaches.

Bodyflex involves 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 special deep breathing in special poses - "diamond", "lion grimace", "boat" and others.
2. Exercises should be carried out regularly; interruption or cessation leads not only to a halt in weight loss, but even to a relapse.
3. Exercises should be carried out no earlier than 2 hours after eating; the next time you can eat only more 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.

Materials devoted to bodyflex are quite contradictory. Unfortunately, none of the articles contains a physiological or biochemical substantiation of the mechanism of action of this method.

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

In addition, oxygen is a universal oxidizing agent, so if directly acted on it would affect not only fat, but also 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 an increase in the amount of oxygen and its action.

At the same time, there are studies that 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 blood and circulate there for some time. Recently, studies have shown that the fatty acid content in the pulmonary artery (carrying blood from the heart to the lungs) is noticeably higher than in the pulmonary vein (carrying blood back from the lungs to the heart). This suggests that some fatty acids are directly oxidized in the lung tissue; breathing can indeed influence this process.

Deep, intense breathing can also make the diaphragm and respiratory muscles more active, which in turn itself increases the body's energy expenditure and may slightly increase basal metabolic rate. In addition, breathing practices can have a beneficial effect on the emotional state, allowing you to reduce experiences, stress, and thereby 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 of changing nutrition, physical activity and lifestyle. However, there are a number of contraindications for bodyflex:

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

Also, 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 as an auxiliary system for changing your diet and lifestyle.