Bodyflex

Relentless 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 (28% to be precise, almost a third! ) have every reason to be concerned and seek help from weight loss specialists. After all, extra pounds threaten and damage literally all organs and systems and often become the cause of the development of both chronic and incurable diseases. But instead of finally taking advantage of a free consultation at a weight loss clinic, many people prefer to either close their eyes to the problem or treat themselves traditionally. Yes, yes, that's exactly how we should harshly describe all kinds of weight loss experiments that are not prescribed by professional doctors.

Some go on a strict diet, others exhaust themselves through intense exercise, and others take medication to lose weight. Among those who dream of being slim, another trend is gaining popularity - Bodyflex breathing exercises. Proponents of this exotic are sure that to lose weight it is enough just to perform special exercises in combination with special breathing.

What is Bodyflex? Is it really effective? If so, is it perhaps worth taking a more active approach to promoting it to the masses? Let's take a closer look at this in this article.

Basic principles of breathing exercises

A set of Bodyflex exercises (from English "body" - body, "flex" - flexible) is a weight loss system that combines poses from yoga, stretching, Pilates and special deep "diaphragm" breathing. It is believed that through theIncreased saturation of cells with oxygen accelerates metabolic processes, activates fat burning and achieves weight loss.

The author of the technique, American housewife Greer Childers, claims that this way she was able to lose 20 kg, 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. This leads to a slight increase in blood pressure, increased sweating and certain chemical reactions are triggered that accelerate the metabolism and breakdown of fat molecules. Greer Childers also says that dietary changes and other weight loss techniques are not necessary. All you have to do is breathe properly.

There are the following basic principles for breathing exercises:

• You need to calm down, slow down your breathing and concentrate on it;
• Breathe in slowly and deeply and feel your lungs expand as you absorb oxygen.
• Fold your lips into a tube and exhale slowly.
• Inhale strongly and sharply through your nose while keeping your lips closed. In this case, the stomach should be as distended and protruding 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 rest against the inner wall of the spine;
• It is necessary to retract the stomach as much as possible and direct the muscle contraction from bottom to top towards the ribs. You need to stay in this position for 8-10 seconds;
• Breath-holding exercises are carried out.

Reviews of proponents of the technique vary. But opinions mostly agree: breathing exercises can be a complement to weight loss, proper nutrition and psychotherapy to improve eating habits. But as an independent means of getting rid of extra pounds, Bodyflex unfortunately cannot bring noticeable and, above all, stable results.

What happens to the body?

The inventor 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;
• increasing energy levels, tone;
• elimination of waste and toxins through 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 (through deep diaphragmatic breathing);
• Improving the functioning of internal organs.

Regular exercise really helps saturate the brain with oxygen. Proponents of the system note an increase in performance and an increase in mental abilities. Additionally, deep breathing can help fight smoking. However, interest in Bodyflex is sparked by questions about 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 and is called Uddiyana Bandha.

When performing the exercises, the most important thing is to combine them with the basic 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 number of basic exercises.

Practice diamond

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

1. You need to take the starting position: stand straight, spread your legs shoulder-width apart, bring your arms forward. Keep your elbows up and touch your fingertips at chest level.
2. Inhale and exhale deeply with the sound "groin". Pull in your stomach. Note the delay.
3. While holding your breath, press your fingertips together and resist this effort. Tension should be noticeable in the forearm and shoulder area.

Only your fingertips should touch. It is not necessary to lower your elbows, otherwise other muscles will be involved in the work. The pose should be held for the same 8-10 seconds.

Pull your arms back

This exercise strengthens 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 physical fitness and endurance. You can complement this pose with dumbbells or a resistance band. If you try a little harder, the effect will be more noticeable.

Lateral stretch

Lateral stretching strengthens the muscles on the side of the body and reduces 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;
• Take a deep breath, draw in your stomach;
• Bring your right hand closer to your ear and tilt it slightly. You should feel tension in your waist area.

The exercise should be held for 8 seconds. Then you have to switch arms and legs. It is important to monitor the position of your back; it is not recommended to arch or bend your lower back too much. The arm should not be bent but straight.

Just press

An effective exercise for reducing abdominal volume is "Simple Press". It helps to 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 gap between the chin and chest, otherwise the strain on the neck will increase in an undesirable way. You should stretch your arms forward and raise your shoulder blades as much as possible.

Horizontal scissors

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

• Starting position: lying on your back, lower back pressed firmly to the floor;
• exhale, pull in your stomach from bottom to top and bring it under your ribs;
• While holding, raise your legs and perform horizontal scissors for 8-10 seconds.

The toes should be pulled upwards. The range of motion is small and the exercise should be performed slowly. It is not recommended to lift your head off the floor as this can undesirably increase the strain on the neck muscles.

Vertical scissors

Vertical scissors strengthen the abdominal muscles, with the lower abdominal muscles being particularly actively involved in the work. In addition, the thigh muscles are trained.

• Starting position: lying on your back, lower back pressed firmly to the floor;
• You need to take a deep breath and suck in your stomach.
• Raise your legs 30-40 cm above the floor without lifting your lower back;
• While holding, perform a vertical crossing of the legs, like scissors.

During 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 your buttocks, legs spread as wide as possible;
• exhale, draw in your stomach;
• Lean forward and fix this position.

It is recommended to do the exercise slowly and 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 to strengthen the muscles of the outer thighs and shape the waist. The inventor of the Bodyflex system says that this pose significantly reduces the size of the waist and hips.

• Starting position: sitting on the floor, legs stretched out;
• 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;
• inhale, draw in your stomach;
• Rotate toward your bent left leg and grasp your knee with your right hand.
• Hold for ten seconds.

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

Dog

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

• Starting position – standing on knees and hands;
• You need to take a deep breath and suck in your stomach.
• Raise your left leg, bent at the knee, to a 90 degree angle;
• Fix the position for 10 seconds.

You need to do at least four repetitions: two on each leg. When doing the exercise, you should not raise your head, but rather look at the floor in front of your palms. This relieves strain on your neck.

Cat

The "cat" exercise helps 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, stopping and sucking in the stomach;
• 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. This exercise is especially useful for people who lead a sedentary lifestyle - it increases blood circulation and relieves muscle tension.

Who is the breathing method not suitable for?

The inventor of the method, Greer Childers, confidently states that Bodyflex is suitable for losing weight in the abdominal and side areas, strengthening the body and improving 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 specialized program that may not be suitable for everyone. There are a number of contraindications. These include:

1. Hypertension, coronary artery 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 disorders: unstable stools, flatulence, diarrhea.
7. Disturbances in hormone levels and the functioning of the endocrine system.
8. Diabetes mellitus.
9. Oncology.
10. Post-operative rehabilitation: This breathing exercise is prohibited for one year after spinal surgery.
11. Thyroid diseases.
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, many years of global practice in the fight against obesity shows that complex methods (switching to proper nutrition with the help of psychotherapy) for weight loss are superior to all other methods. This allows a wide 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 over a long period of time.

Opinions of experts and doctors

Opinions on the Bodyflex weight loss method vary; there are clear supporters and opponents everywhere. Only in a few cases do experts allow the use of the Bodyflex breathing system benevolently and almost unconditionally:

1. For women to strengthen the abdominal muscles after childbirth, in the first month. Classic exercises and crunches are usually contraindicated during this time and deep diaphragmatic breathing strengthens the abdominal muscles somewhat.
2. People after a stroke can breathe while lying on their back, especially if there is limb atrophy.
3. People with arthritis can do simple exercises to strengthen their muscles, but should avoid putting strain on their joints if possible.
4. Breathing according to the Bodyflex system helps with a cold and clears 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 using it after consulting a doctor. It works best if the courses themselves are also under the guidance of a professional trainer. ThanAs a last resort, you can carefully study the useful video lessons yourself.

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 and patients with heavy weight and does not require physical training.
• deep diaphragmatic breathing improves the functioning of the respiratory system and relieves shortness of breath;
• appetite decreases;
• There is an improvement in well-being, more energy and vitality.

According to the inventor of this breathing exercise, Greer Childers, you can feel good results after just two weeks of practice. However, other people's opinions on this topic vary widely, so you definitely shouldn't trust anyone here; The only people whose feedback would really be important 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, since during diaphragmatic breathing there is an active movement of the stomach – "pulling-bulging", and on a full stomach this is at least not helpful;
• regularity of classes (daily - at least 15 minutes);
• the need to ventilate the room before classes;
• Active oxygen saturation of the brain can cause dizziness and fainting. This phenomenon is particularly common among beginners. Therefore, it is better to conduct at least the initial 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 forever be part of life and become an integral part of it, because if they stop, all the lost kilograms will quickly return.

You can add to this list that deep breaths lead to hyperventilation of the lungs, which often ends with a critical drop in blood acidity and fainting, and that holding your breath while exhaling, on the contrary, leads to hypoxia (that is, low oxygen levels, i. e. h the consequences of which are irreversible changes in many vital organs). Does the body need this contrast? Will it hurt him? As you already know, only a qualified weight loss specialist can give the answers.

Results of training with the Bodyflex system

In fact, the quantity and quality of changes in the body that you expect from using the Bodyflex system directly depend not only on the regularity of training, but, above all, on maintaining a moderate diet and the individual characteristics of your body.

That is, the effect of the technique itself on weight loss can be considered supportive. Firstly, it is not she who excretes excess water and melts fat, but dietary restrictions and regular exercise. So is it worth unfairly exaggerating his role in your victories?

Three rules for a good result

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

1. Regularity of training.The duration is not important, the main thing is every day.
2. It is better to exercise on an empty stomach.Best in the morning, immediately after waking up or two to three hours after your last meal.
3. Avoid strict diets.The inventor of the method recommends avoiding fast food and reducing the amount of fatty, fried and salty foods.

These rules can speed up the appearance of results somewhat. However, we should not forget about the possible contraindications, an impressive list of which is presented above, and, of course, the crucial role of a consulting doctor - a qualified weight loss specialist.

Expert opinion

Bodyflex is a system of breathing exercises that is often considered an alternative to weight loss 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 own experience of losing weight after childbirth using breathing exercises that originally came from yoga approaches.

Bodyflex involves exercises with a specific breathing style. It is believed that fatty tissue is oxidized by oxygen - therefore such breathing should be deeper and more intense. Bodyflex's core principles include:

1. Regular exercises for particularly deep breathing in special poses – "diamond", "lion grimace", "boat" and others.
2. Exercises should be performed regularly; Stopping or stopping will not only stop weight loss but even lead to a relapse.
3. The exercises should be carried out at the earliest 2 hours after eating; the next time you should not eat until more than 0. 5 hours after the end of the training.
4. Dietary changes and diet changes are recommended, for example including more fiber in your daily menu.
5. Regular volume measurements, body weighing.

Materials dedicated to Bodyflex are quite contradictory. Unfortunately, none of the articles contain a physiological or biochemical justification of the mechanism of action of this method.

On the one hand, adipose tissue is actually oxidized by oxygen, which is ultimately released into the blood by hemoglobin. On the other hand, this oxidation does not occur directly, but under the influence of an enzyme cascade. In addition, hemoglobin in the blood of a healthy person is 85-95% saturated with oxygen, and even if this value is increased to 100%, the difference in the absolute amount of incoming oxygen is not significant.

In addition, oxygen is a universal oxidizing agent, so when exposed directly, not only fat, but also all proteins, carbohydrates and cell membranes (composed mainly of phospholipid fats) are attacked, which would inevitably lead to destructive consequences for the body. Therefore, it is impossible to interpret the effects of Bodyflex directly by increasing the amount of oxygen and its effect.

At the same time, there are studies that actually point to a certain effect of the lungs and breathing on fatty tissue - although not directly, but indirectly. For example, when fat is initially broken down, it produces a glycerol alcohol molecule and fatty acid molecules that enter the blood and can 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 back from the lungs to the heart). This suggests that some fatty acids are oxidized directly in lung tissue; breathing can actually influence this process.

Deep, intense breathing can also increase the activity of the diaphragm and respiratory muscles, which in turn increases the body's energy consumption and may slightly increase basal metabolic rate. In addition, breathing exercises can have a positive effect on the emotional state, allowing you to reduce experiences and stress and thereby indirectly influence emotional eating behavior.

Thus, in some cases, the Bodyflex system can have a positive impact on body weight at the level of other aerobic physical activities - although not due to direct oxygen saturation, as its authors state, but as an integrated approach to changing diet and physical activity and lifestyle. However, there are a number of contraindications to Bodyflex:

• Pregnancy;
• severe heart failure;
• Glaucoma;
• hernias;
• tachycardia, other types of arrhythmias;
• Oncology;
• Bronchial asthma and other lung diseases.

In addition, you should not practice Bodyflex alone in the initial stages, as intensive breathing leads to a significant drop in carbon dioxide levels in the blood, which can lead to dizziness, disorientation and other side effects. It's worth weighing up the pros and cons before you get started. When you use Bodyflex, it is more of a support system for changing your diet and lifestyle.