Bodyflex

The 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 ask for help from weight loss specialists. After all, extra pounds threaten and damage 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 least once in a weight loss clinic, many prefer to turn a blind eye to the problem or traditionally self-medicate. Yes, yes, this is exactly what we should strictly call all kinds of weight loss experiments that are not prescribed by professional doctors.

Some follow a strict diet, others exhaust themselves with high-activity workouts, and still others take medications 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 to perform special exercises in combination with special breathing.

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

Key principles of breathing exercises

A series of bodyflex exercises (from the English "body" - body, "flex" - flexible) is a weight loss system that combines yoga poses, stretching, pilates and special deep "diaphragmatic" 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, the American housewife Greer Childers, claims that in this way she managed to lose 20 kg, as well as improve the condition of her skin and increase body tone. She explains that breathing techniques are based on the balance between oxygen intake and carbon dioxide production. Due to this, a slight increase in blood pressure occurs, increased sweating, and certain chemical reactions are triggered that help accelerate the metabolism and breakdown of fat molecules. Greer Childers also says that 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;
• take a slow, deep breath, feel how your 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 belly must be inflated 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 adhere to the internal wall of the spine;
• it is necessary to retract the belly 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;
• Breath-holding exercises are performed during this.

Reviews from proponents of the technique vary. But for the most part, their opinions are unanimous: breathing exercises can be an addition to a weight loss course, 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 tiredness, apathy;
• improved blood circulation;
• increased energy level, tone;
• removal of waste and toxins due to increased sweating;
• reduction of fat around organs (visceral);
• strengthen the immune system, increasing resistance to viruses and infections;
• strengthening of the muscular corset, in particular 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 fight smoking. But the interest in bodyflex is caused by the question of its specific effectiveness for weight loss. Let's continue with the topic. . .

A series 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.

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. After 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, today the Internet is full of special video lessons and entire courses where this technique is explained in detail. Let's look at a series of basic exercises.

Diamond exercise

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, bring your arms in front of you. Keep your elbows high and touch your fingertips to your chest.
2. Inhale, exhale deeply with the sound "groin". Pull your stomach in. Record the delay.
3. While holding your breath, press your fingertips together, resisting this effort. Tension should be felt in the forearm and shoulder area.

Only your fingertips should touch each other. It is not necessary to lower the 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 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 your 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 stretching helps strengthen the muscles of the lateral surface of the body and reduce the waist size. The order of execution is as follows:

• initial position standing, 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 to your ear, tilt slightly. You should feel tension in the waist area.

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

Simple printing

An effective exercise for reducing abdominal volume is "Simple Press". Helps strengthen 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 undesirably. You should stretch 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, your lower back pressed firmly to the floor;
• exhaling, pull your stomach in from bottom to top, directing it under the ribs;
• holding, raise your legs and perform horizontal scissors for 8-10 seconds.

Your toes should be raised. The range of motion 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 your neck muscles.

Vertical scissors

Vertical scissors help strengthen abdominal muscles; the lower abdominals are particularly actively involved in the work. In addition, the thigh muscles are worked.

• starting position: lying on your back, your lower back pressed firmly to the floor;
• you need to take a deep breath, pull in your stomach;
• raise your legs 30-40 cm off the ground without lifting your lower back;
• make a vertical crossing of the legs holding them, as if they were scissors.

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

Boat

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

• starting position: sitting on the buttocks, legs apart as much as possible;
• exhale, draw in the 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 claims 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 close to the knee of the right leg;
• take a breath, draw in your stomach;
• turn towards the bent left leg, squeeze the knee with the right hand;
• hold for ten seconds.

The bent knee should be pulled towards the chest, rotating 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. Proponents of bodyflex note a decrease in the volume of the hips and "pants" area.

• starting position: standing on knees and hands;
• you need to take a deep breath, pull in your stomach;
• raise the left leg, bent at the knee, at a 90 degree angle;
• 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 tension 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, hold and hold the stomach as much as possible;
• around 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 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 claims that bodyflex is suitable for losing weight in the abdomen and hips, strengthening the body and increasing the overall tone. But professional doctors warn supporters of this method: there is a large 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 the 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 hormone levels and 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 disorders.
12. Phlebeurism.

As you can see, the list of very serious contraindications is quite extensive. It is clear that only weight loss specialists can take all of them into account and therefore recommend or not recommend bodyflex. In general, long-term world practice in the fight against obesity shows that for losing weight, complex methods (switching to proper nutrition with the help of psychotherapy) are superior to all other methods. This is what allows the wider public not only to achieve maximum results in a healthy way, but also - which is always very important for those who want to lose weight - to maintain them for a long time.

Opinions of experts and doctors

Opinions on the bodyflex weight loss method are different: everywhere there are clear supporters and opponents. Experts favorably and almost unconditionally allow the use of the bodyflex breathing system only in some cases:

1. For women to strengthen abdominal muscles after childbirth, in the first month. Classic exercises and crunches are generally contraindicated during this period, and deep diaphragmatic breathing will strengthen the abdominal muscles somewhat.
2. People after a stroke can perform breathing in the supine position, especially if there is atrophy of the limbs.
3. People with arthritis can 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 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. Of course it is best to start it after consulting a doctor. It will work optimally if the lessons themselves are also under the guidance of a professional trainer. As a last resort, you can carefully study 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 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, 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 should definitely not 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, since with diaphragmatic breathing there is an active movement of the stomach - "pull-bulge", and with a full stomach this is, at a minimum, useless;
• regularity of lessons (every day - 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 their cessation, all the lost kilograms will quickly return.

To this list we can add that deep breaths cause hyperventilation of the lungs, which often ends in a critical decrease in blood acidity and fainting, while 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 it hurt him? The answers, as you already know, can only be provided by a qualified weight loss specialist.

Training results with 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 considered auxiliary. First of all, it is not she who expels excess water and dissolves 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 improve the training effect. These include:

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

Expert opinion

Bodyflex is a system of breathing exercises, often perceived as an alternative to the gymnastic method for losing weight. The author of the method is the American housewife Greer Childers, who wrote the book "Get a good figure in 15 minutes a day. "In it, she described her own experience 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's grimace", "boat" and others.
2. Exercises should be performed regularly; interruption or suspension leads not only to a halt in weight loss, but also to a relapse.
3. Exercises should be performed no earlier than 2 hours after eating, next time you can eat only more than 0. 5 hours after the end of training.
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 dedicated to bodyflex are quite contradictory. Unfortunately, none of the articles contain physiological or biochemical confirmation of the mechanism of action of this method.

On the one hand, adipose tissue is actually oxidized by oxygen, ultimately supplied by hemoglobin in the blood. On the other hand, this oxidation does not occur directly, but under the influence of a cascade of enzymes. Moreover, 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 number of incoming oxygen will not be significant.

Furthermore, oxygen is a universal oxidizing agent, so if it were acted directly on it would affect not only fats, 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 the 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 a 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 oxidized directly in lung tissue; breathing can in fact 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 basal metabolic rate. Furthermore, breathing practices can have a beneficial effect on the emotional state, allowing you to reduce experiences, stress and therefore indirectly influence emotional eating behavior.

Therefore, the bodyflex system in some cases can 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 weight-modifying approach 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 lung diseases.

Also, you should not practice bodyflex alone in the initial stage, since 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 getting started. If you use bodyflex, it is more likely to be an auxiliary system to change your diet and lifestyle.