What is Bodyflex, the benefits of gymnastics for weight loss. Video exercises, reviews and results

Bodyflex is the most successful attempt to sell ordinary women the idea of ​​doing it every day. This is a hybrid of yoga breathing “nauli”, simple stretches and static poses. The goal of the class is to lose weight exclusively in problem areas and facial rejuvenation.

Gymnastics was invented by American housewife Greer Childers. In Russia, media fitness instructor Marina Korpan is promoting the technique. Any exercise is better than lying on the couch, but can bodyweight training really help you lose 6 sizes without dieting, get rid of wrinkles and folds and?

How did bodyflex appear and who is its creator?

The history of the emergence of gymnastics can be gleaned from the book by Greer Childers. And you can see the author herself on Youtube. Greer also has a website, although it is in English. She was a doctor's wife and suffered greatly from idleness. More precisely, from the hard life of an American housewife. She didn’t get enough sleep, overeated, felt disgusting and gained weight up to size 16. So that you understand, Russian size 46 is 8.

What did the poor thing do, except for a balanced diet and strength training. Greer went to aerobics, but her legs only became thicker, and if her stomach decreased, it was only slightly. She ate only vegetables and did not eat at all, but then she went off the diet. By the way, Childers’ favorite dish is shawarma, that is, a burrito, which explains a lot.

The husband left, and the joy of life went with him. And if it weren’t for a trip to some esoteric guru and learning breathing exercises “for the price of a Cadillac,” Greer would have remained in a dress from “Omar the Tent,” as she herself calls outfits for plus-size people.

After some time of breathing practices, Childers lost weight. And then I created a 15-minute morning complex, included in it exercises only for problem areas and the face, and followed the established info-business scheme. First - seminars in US cities. Then - a book about weight loss, which became a bestseller. Next is “Dzhimbar”. This is not a very convenient expander for static exercises at home. Afterwards – sales of videotapes and books. And finally, everything is the same, but through the website.

Bodyflex is when a person first exhales sharply, then draws in his stomach due to the vacuum and takes some kind of static pose. After standing like this for 8 slow counts, he can inhale and perform the next repetition.

The gymnastics itself looks even weirder than the Russian Instagram craze - . But it sells great.

True, Marina Korpan, an instructor of group programs and the creator of an entire school of breathing exercises, writes that if you continue to eat buns, no bodyflex will help. But he continues to teach it.

The main idea of ​​bodyflex

The official idea is simple - oxygen burns fat in problem areas. Allegedly, when you hold your breath, a deficiency of it is created in the working muscle, then it is sharply “pumped” into the problem area and begins to burn.

In addition, static exercises, according to Greer, are many times more effective than:

1. They do not lead to muscle hypertrophy, which means that the legs and arms will not grow in volume.
2. Statics does not burden joints and ligaments, and can be practiced with sore knees and back.
3. They are a metabolic activator that causes the body to burn calories faster at rest.

This is all great, but the process of fatty acid oxidation is not so simple. Our body cannot “get started” with fat burning if there are simpler sources of energy, such as liver and muscle glycogen. Or maybe, but if the liver and muscles are empty and the body is experiencing an energy deficiency. Normally, the human body stores about 400 g. This amount is obtained by adding up two average daily rations of a woman with normal nutrition. That is, switching the body to burning fat is not so easy.

The second point is that you need to activate certain receptors in adipose tissue for the fat burning process to begin. And they start working only if the person is in a state.

15 minutes of exercise in the morning will burn approximately 50-100 kcal, and this is only if the person exercising is heavy. All bodyflex exercises are regional and low intensity. It is unlikely that anyone will be able to exceed these numbers with them.

What does bodyflex do for weight loss? Teaches you to suck in your stomach and trains the transverse abdominis muscle. It is thanks to this that saggy bellies are drawn in and waists are reduced. Fat is not burned without dieting. As for the rest of the paraphernalia, it can only tone the muscles a little if the person has not done anything before.

Training should be done every day on an empty stomach. The point here is to make it easier to draw in your stomach while holding your breath.

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The role of oxygen and carbon dioxide in respiration

Biology textbooks don’t write about the fact that oxygen burns fat during breathing. The role of oxygen in the body is to participate in oxidation on cell mitochondria (in relation to fats). But fatty acids must still reach these mitochondria. They will only get there if the hormonal response typical of a calorie deficit is created.

Carbon dioxide is nothing more than a metabolic product that is obtained as a result of cellular respiration and released into the environment. If you hold your breath, oxygen will not be “absorbed in a larger volume.”

By contracting or stretching a muscle, a person accelerates blood circulation in the work area. This is where blood and oxygen rush. This theoretically speeds up local metabolism. But there is no scientific data as to exactly how much.

Greer wrote that you can burn 6,000 kcal in an hour of exercise. Then, according to the requirements of the US FDA, this statement was removed from books and speeches as unproven scientifically. Although the author of the technique refers to research from the University of California in his book, they say that scientists approve of bodyflex. But there is no evidence that it changes local and causes fat burning in problem areas. It simply works like regular gymnastics to improve muscle tone and prevent physical inactivity.

Bodyflex technique

Before you begin, you need to learn how to breathe:

1. Take a stance: feet shoulder-width apart, relax your stomach and face, place your hands on your hips and bend slightly at the hip joints.
2. Slowly exhale all the air from your lungs.
3. Inhale sharply.
4. Also quickly exhale, making a “popping” sound “groin”.
5. Draw your stomach in and count to yourself to 8.
6. Push your abdominal wall forward and inhale.

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Exercises for the face and neck

"Ugly Grimace"

Stand in the stance in which you learned to breathe, and while holding your breath, push your chin up so that your neck tenses. Perform 3 to 5 repetitions; while holding your breath, you should feel a stretch in your neck. This movement should, according to the author’s idea, remove wrinkles from the neck and relieve cervical osteochondrosis.

"A lion"

Now you can straighten up or even sit down if you can hold your breath while sitting. We stretch our lips forward like a tube and stick out our tongue. You need to stand with such a face for 8 counts of delay and repeat the exercise 3-5 times.

Exercises for chest, waist, buttocks, legs

"Diamond"

The only exercise for arms and chest in the entire Greer complex. You need to sit on your heels on the mat, bend your knees, and clasp your hands in front of your chest, spreading your elbows to the sides. You need to squeeze “finger to finger”, forming a semblance of a diamond in front of you. You have to press hard, all 8 counts. Repetitions – 5.

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Pulling the leg back

The exercise is familiar to everyone from school, but here you need to do it statically. We get on all fours, move the straight leg back, contract the gluteal muscles, raise the leg up and stand. You need to feel a burning sensation in the muscle and perform a static pose 3 times on each side.

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Abdominal exercise

Side stretch

Stand up straight, step your right leg into a side lunge, turn your toes to the side, bend your leg at the knee, move your hip so that it drops parallel to the floor, lean on it with your hand, and raise your opposite arm up to the side, leaning towards your hip. The second leg remains straight. The stretch is performed 3 times on each side.

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Abdominal Press

However, you need to take into account that going to a fitness club, where you should combine strength and aerobic training, would be much more effective (in terms of an alternative to bodyflex rather than a diet).

Contraindications

Gymnastics cannot be done:

• With diastasis of the rectus abdominis muscle.
• Immediately after childbirth - before 6 weeks after natural birth and 12 after cesarean.
• During pregnancy.
• In the presence of epilepsy and cardiovascular diseases.
• Hypertensive patients during exacerbation of the disease.
• If there is a risk of retinal detachment.

Important information about gymnastics

Bodyflex forced many people to at least somehow take care of themselves. It was he who discovered “nauli”, that is, a yogic vacuum, for women, and the opportunities that open up if you know how to efficiently draw in your stomach. He saved a lot of people from the aerobics craze. Now girls have migrated en masse to gyms, but just 5-6 years ago they went to 2-3 aerobic classes a day and hardly ate if they wanted to lose weight. Such “useful” activities resulted in eating disorders, ligament and joint injuries.

In the same time, gymnastics doesn't work the way Greer says. What does this change for bodyflex lovers? Nothing, they continue to study. This workout is not a method of local fat burning. Women who start taking care of themselves lose weight only if they follow a diet and are able to stick to it long enough to see results.

Bodyflex is not able to build round buttocks, will not make your waist thin if it is naturally wide, and will not help improve your posture. This gymnastics is a minimum of movement for those who do not want to do physical exercise at all and who are satisfied with just a little weight loss as a result.

The exercises should be performed every morning on an empty stomach. Korpan recommends not eating for an hour afterward to “improve fat burning.” This will only work if you maintain an overall daily caloric deficit.

In Russia, the system has another clone - Aeroshape gymnastics. It is intended for three sessions a day and is a collection of yoga poses performed while holding the breath. This gymnastics is more convenient for those for whom morning training is torture.

Bodyflex is an introduction to weight loss with physical training, and not a replacement for traditional and strength training. You still have to come to them if progress stops and the girl wants to improve her figure.

Bodyflex is a training system that helps you quickly lose weight, spending only 15-20 minutes a day on exercise. Its secret is special breathing during exercises. Bodyflex is not complicated, accessible, and quite effective with regular exercise. However, the mechanism of its action has not yet been studied, and therefore there are many doubts about the harmlessness of this method. Let's consider a set of exercises and the rules for performing them, as well as all the pros and cons of bodyflex and contraindications to training using this system.

Most bodyflex exercises are simple hatha yoga asanas. By themselves, they do not cause rapid weight loss. Active fat burning occurs when performing asanas is accompanied by a special way of breathing with deep breaths, full exhalations and long pauses.

Bodyflex is a training system based on a special breathing technique and aimed at reducing body fat. However, in reality, the answers to the question: what is bodyflex are the most contradictory. Some talk about it as a method of losing weight and getting healthy, others call it quackery and a commercial scam. The reason for this is that the mechanism of action of this technique is unclear. The way bodyflex popularizers and trainers explain this mechanism does not stand up to criticism. But physiologists have not yet begun to study this issue.

However, this method still works, although not for everyone. There are a number of conditions under which you can expect weight loss from bodyflex exercises. In addition, there are many categories of persons for whom engaging in this practice is strictly contraindicated.

The creator, or rather, the popularizer of bodyflex is the American housewife Greer Childers. The desire to lose excess weight led her to an expensive weight loss program, where the exercises were accompanied by unusual breathing. Greer was initially skeptical about these features, but as she continued her workouts, she soon noticed a rapid decrease in her body size.

Having realized that this system works, she decided to make this technique available to everyone, and not just those who are willing to pay $1,500 for weight loss courses. As a result, Childers created a training program based on simple hatha yoga asanas and the breathing system, which she learned in classes at an elite club. The author called her technique bodyflex, which literally means “bending the body.” Having tested the effectiveness of her system on friends, she soon began teaching bodyflex for weight loss, released videotapes and wrote a book, thanks to which the whole world learned about this technique.

Execution technique

The basis of bodyflex is special breathing. Its development should be given close attention, since only proper breathing guarantees the effect of losing weight when practicing bodyflex. Therefore, bodyflex for beginners includes several classes to gain proper breathing skills.

His technique is as follows:

1. Stand up straight, relax your stomach.
2. Exhale all the air through your mouth.
3. Inhale quickly and sharply through your nose, sticking out your stomach.
4. Exhale all the air through your wide open mouth, accompanying the exhalation with the sound “pahhh”.
5. After exiting, immediately pull in your stomach and do not breathe for 10 seconds. It is convenient to count in two-digit numbers.

The exercises begin immediately after exhalation with the abdomen drawn in and continue while holding the breath. After a ten-second pause, a breath is taken, another breathing cycle is performed, and the exercise is repeated. The classic set of bodyflex exercises, proposed by its creator, includes stretching and hatha yoga asanas. But, in principle, these can be any available exercises that can be performed with a ten-second breathing pause.

Set of exercises

The complex contains 12 exercises, each of them must be repeated three times (symmetrical - in both directions). Before starting each exercise, you must do a breathing cycle according to the method described above. The movements are performed during a ten-second breath-hold.

Lion grimace

This and the next exercise are called bodyflex for the face, as they tone the muscles of the face and neck. Take the “volleyball player position” - legs slightly wider than shoulders, knees bent, pelvis pulled back, straight arms resting with palms at the knees.

Do a breathing cycle (see above), and while pausing, without breathing, do the following:

• Purse your lips in a circle and pull it down using the force of your facial muscles.
• Look up with your eyes wide open.
• Without relaxing your lips, push your tongue down as far as possible to feel a strong stretch at its base.
• Hold the position for 10 leisurely counts. It is convenient to count in two-digit numbers.

Grimace of horror

When performing, you should feel tension in the muscles of the chin, neck, and sternum.

• From the “volleyball player’s stance,” push your lower jaw forward as much as possible, extend your neck and lips, folding them like a chicken tail.
• Raise your head, pointing your lips towards the ceiling. At the same time, the muscles of the chin, neck, and sternum should become very tense.
• Do a breathing cycle.
• When the cycle is paused, straighten your arms and move them back, keeping the muscles of your face, neck, and sternum tense. Hold the pose for 10 seconds.

Diamond

Stand up straight, clench your hands into fists and press them against each other in front of your chest. Your forearms should be parallel to the floor. During the breathing pause, forcefully press your fists into each other.

Side stretch

From the “volleyball player’s stance,” perform a breathing cycle. Exhaling, rest your left elbow on your leg near your knee, and straighten your right leg and move it back. Raise your right hand above your head, touching your ear, so that it forms a straight line with your body. Stretch your right hand to the side, feeling the tension on the side surface of the body.

Leg abduction

Take a knee-elbow position with one leg straightened back. She should rest her toe on the floor. While pausing, lift your straightened leg up and hold for 10 seconds. Perform 3 repetitions for each leg.

Flame

From the knee-elbow position, place one of your legs perpendicular to the body, straightening it. While pausing, lift your outstretched leg up, holding it. The buttocks should burn after this exercise, which prompted the author of the technique to give it this name.

Boat

From a sitting position on the floor, spread your straightened legs as wide as possible, pulling your toes towards you. Lean on your hands and perform a breathing cycle. While pausing, extend your arms forward and bend toward the floor, feeling the tension in your inner thighs.

Pretzel

While sitting, cross your left leg over your right so that your knees are one above the other. Place your right hand on your left knee and place your left hand behind your back. During the pause, turn your body to the left, pulling your left knee towards you and trying to look back.

Kitty

Standing on all fours, pause and lower your head down while arching your back.

Scissors

Lying on your back, palms on the floor under the buttocks, lumbar spine pressed to the floor, toes extended. Without breathing, raise your straight legs to a height of about 10 cm and cross them, changing position and imitating the movement of scissors.

Press

Lie on your back, legs bent, feet shoulder-width apart, arms extended vertically. While pausing, raise your shoulder blades, stretch your arms and chest up.

Leg stretching

Lying down, lift your straight legs up, grabbing your shins with your hands. Point your toes forward. While pausing, pull your shins toward you with your hands, feeling the stretch in the back of your legs.

Features of training

In order for bodyflex exercises to help you lose weight without harm to your health, you must follow the following rules:

• You can only train on an empty stomach, no earlier than 2-2.5 hours after eating.
• You need to exercise every day; if you skip workouts, there will be no results.
• Training should be carried out in well-ventilated areas.
• Beginners should not practice alone, as hyperventilation can cause dizziness and fainting. There should be a person nearby who can provide first aid if necessary.
• Doing bodyflex does not make sense for those who have a body mass index within the normal range, as well as for those who engage in other types of fitness and sports.
• To lose weight and maintain the achieved weight, you should exercise constantly. When you stop exercising, the lost pounds quickly return.

Contraindications

Bodyflex breathing exercises contain deep breaths, leading to hyperventilation of the lungs, as well as holding the breath, which can cause hypoxia, so it is contraindicated in the following diseases:

• for cardiovascular diseases, hypertension;
• high intracranial pressure;
• vascular pathologies (aneurysms, atherosclerosis);
• glaucoma and other eye diseases;
• within a year after spinal surgery;
• for joint replacement, implants in the spine;
• for oncological diseases;
• stomach ulcer, duodenal ulcer, colitis;
• during acute infectious and inflammatory diseases, relapses of chronic diseases;
• bleeding;
• pregnancy.

Conflicting reviews

The bodyflex system has many supporters and opponents.

It causes particular indignation among trainers in other areas of fitness and sports. In their opinion, bodyflex does more harm than good. Their main arguments:

• You cannot build a beautiful and strong body with the help of bodyflex, since it only affects fat mass, practically without changing muscle mass.
• Bodyflex whets the appetite, those who practice it begin to eat more.
• Burning fat in problem areas, which bodyflex trainers promise, is impossible. Weight loss occurs evenly throughout the body.
• Breathing affects physical and mental processes in the body; various breathing practices can bring both benefit and harm. The mechanism of bodyflex has not been studied, so it is possible that it is harmful.
• This is another way to lose weight “for the lazy”, akin to a magic pill, it does not stimulate the transition to a healthy lifestyle.

According to reviews from supporters of this system:

• Bodyflex really works, volumes are reduced, but as soon as you stop exercising, the lost fat comes back.
• Intestinal motility improves, constipation disappears.
• Increases endurance.
• More energy appears.

Some critics of bodyflex talk about the dangers of holding your breath in combination with physical activity. However, if we turn to ethnography, we can recall Japanese ama pearl divers, whose work has common features with this weight loss technique. Ama, in the same way, actively move while holding their breath, examining the seabed. The fact that women are engaged in this trade until they are 85 years old suggests that there is no great harm to health from such breathing exercises. So, if bodyflex helps you lose weight and maintain normal weight, then most likely you can do it without fear.

One of the effective breathing exercises that promote rapid weight loss is the BodyFlex exercise system. This unusual program was developed by fifty-three-year-old American Grig Childers, who, after the birth of three children, was able to regain her desired 44 clothing size instead of the hated 56.

Bodyflex exercises are a combination of special breathing exercises with certain types of exercise. Aerobic breathing - and bodyflex breathing exercises were developed on its basis - saturates the body with oxygen, which breaks down fat; posture exercises help train muscles and muscles, restoring their elasticity, tighten the skin, helping fight wrinkles and cellulite. At the same time, despite the calm and slow pace, bodyflex exercises provide an aerobic effect several times stronger than intense jogging or strength exercises.

Alec Borsenko- a well-known writer and experienced colon specialist - writes the following about the bodyflex system: “Bodyflex exercises are the best way to enrich the body with oxygen today. You get an aerobic special effect five times faster than from a race. If you run for an hour, you will burn 700 calories. If you do regular aerobics for an hour, you burn 250 kilocalories. If you do one hour of bodyflex exercises, you will definitely get rid of 3,500 kilocalories."

The bodyflex exercises themselves can be divided into three groups: isometric, isotonic and stretching.

Isometric engage one muscle group, isotonic, accordingly, - several, and stretching develop elasticity in muscles.

But an indispensable condition for the result is aerobic breathing, on the basis of which all exercises are performed. Bodyflex enriches the body with oxygen, which promotes the rapid burning of fats and lipids. And the whole point is in a way that is unusual for an ordinary person to breathe and receive the oxygen the body needs - it requires special, so-called diaphragmatic breathing, when inhalations are made through the nose and exhalations through the mouth. Already after the first lesson in the bodyflex system, a person notices an increase in mood, an improvement in overall well-being and vital energy.

Advantages of the bodyflex system

* classes don't take much time: as a rule, 15-20 minutes a day is enough to achieve lasting positive results;

* reviews of bodyflex indicate: Waist after 5-7 lessons using this system it can decrease up to 5-15 cm;

* bodyflex is the only system of breathing and physical exercises that trains not only the body, but also has exercises for face and neck rejuvenation(exercises “Lion”, “Ugly grimace”);

* you can do bodyflex any age and in any conditions: independently at home, at work or as a trainer in group training.

Features of the bodyflex system

* Through aerobic respiration, the body receives large amount of oxygen, which saturates the blood and, together with it, is delivered to the area of ​​tension, which contributes to the intensive breakdown of fats.

* Bodyflex speeds up the metabolic process.

* Bodyflex enhances lymph flow, which contributes to the accelerated removal of waste, toxins and other harmful substances from the body.

* Bodyflex has a beneficial effect on intensity stomach muscle contractions, causing over time its decrease in size, and, consequently, a decrease in the amount of food consumed.

* The uniqueness of the bodyflex system is that it can work effectively in two directions: to help reduce overall volume and model individual problem areas(buttocks, hips, waist, etc.).

Results of training using the bodyflex system

• loss of excess weight, reduction of volume in problem areas, reduction of cellulite;
• reducing nervous tension, gaining a calm state, cheerfulness;
• improvement of skin condition;
• improvement of general well-being (getting rid of snoring, constipation, migraines, “women’s” problems);
• general rejuvenation of the body;
• increasing flexibility, gaining grace;
• improving the functioning of the circulatory system, accelerating cleansing and digestive processes.

Three rules for a good result

Rule 1. Regularity

Only systematic training provides the necessary load on the muscles and gives the desired result. And here the intensity of the load does not matter: it is consistency that plays a decisive role.

Rule 2. Exercises on an empty stomach

A prerequisite is that all bodyflex classes are carried out only on an empty stomach. The ideal time is in the morning, immediately after waking up. If it is not possible to study in the morning, keep in mind that you can start exercising no earlier than two to three hours after your last meal.

Rule 3. Avoiding strict diets

There is no need to combine bodyflex exercises with a strict diet or fasting. During training, the body will waste a colossal amount of energy, which must be replenished. If you feel the need to reduce the amount of food you eat, limit yourself to sweets and starchy foods. That will be quite enough.

Contraindications

Bodyflex exercises are contraindicated in the following cases:

For severe cardiovascular pathologies (heart failure 3-4FK, pulmonary hypertension, aortic aneurysm);
- with increased intracranial pressure, cerebral aneurysms;
- if implants are installed in the spine;
- after spinal surgery (at least a year must pass after surgery);
- in the presence of acute inflammatory and infectious diseases (temporary limitation);
- in case of exacerbation (relapse) of chronic diseases (during remission it is possible, and sometimes necessary, to do bodyflex);
- for tumor diseases;
- with bleeding (any location);
- during pregnancy.

Breathing technique

Breathing technique is necessary be sure to fully master it before you start doing the exercises.

In order to learn how to breathe correctly using the bodyflex system, it is recommended to take initial pose:

in a standing position, spread your legs at a distance of 30-35 cm, rest your palms 3 cm above your knees. The result will be a pose as if you are about to sit down. The head remains in a straight position, the chin is horizontal to the floor, and the gaze is directed forward. It is from this position that it is easiest to learn proper breathing.

Stage 1 of diaphragmatic breathing. Exhale through the mouth

The first thing you need to learn is the ability to properly exhale air from your lungs. In this case, it is important that from the lungs all the exhaust air was completely removed. Therefore, you need to not just exhale it, but literally squeeze it out - something like how we squeeze the air out of a ball with our foot. To make this exhalation, round your lips and pull them forward a little, as if you are going to whistle. And then begin to calmly and slowly release air through your mouth. When you realize that you cannot squeeze out any more drops, stop and close your lips.

Stage 2 of diaphragmatic breathing. Quick inhalation through the nose

Now all the attention is on the nose. Imagine that you have no mouth at all or that it has been sewn up with thread. Take a sharp breath through your nose: inhale as fully and sharply as possible, like a vacuum cleaner sucking in air. Your lungs should be filled to capacity with oxygen.

With such an inhalation sound effect required, and the louder the sound produced, the better. And if you inhale completely silently, this means that you are inhaling incorrectly. A quick and strong breath through the nose, by definition, cannot be quiet or silent. Try to suck in air as hard as you can: imagine that you were in an airless space, and now you are given a breath of air.

Once your lungs are full and you can no longer breathe in air, stop. Now we turn our attention to the lips: they are tightly closed and do not release air. The head is slightly raised. But the nose just doesn’t work, imagine. That he doesn't exist anymore. We hold all the air within ourselves.

Stage 3 of diaphragmatic breathing. Sharp exhalation through the mouth from the diaphragm

The next task is to push out all the drawn-in air through the mouth. But you have to not just exhale, but do it straining my stomach, as if knocking the air out of the lungs with the abdominal muscles. To do this, open your mouth wide, get ready, and then sharply squeeze the muscles of the diaphragm and abdomen - then the lungs will also contract and push out all the air. Such an exhalation should be accompanied by a whistling sound, which resembles the sound of air coming out of a punctured tire: something like “puff” or “pa-ah”.

At this stage, all attention should be on the diaphragm - namely the diaphragm pushes air out. Even if your abdominal muscles are weak, your diaphragm should still be normally developed. Try to push the air as quickly as possible.

Stage 4 of diaphragmatic breathing. Holding your breath

This stage is considered the most difficult part of the breathing exercise. Close your lips as tightly as possible, do not try to suck in air through your nose. In general, forget that you have a mouth and a nose. You have no air to breathe.

Tilt your head slightly towards your chest. Now focus on the stomach. Start counting slowly (in your head) and gradually tighten your stomach. The stomach goes inward, turns into a flat board. The stomach, intestines and other organs begin to go under the ribs. The stomach seems to rise upward, beginning to pull the intestines along with it. Everything that is in your stomach also rises and begins to go under the ribs.

Now your stomach is not flat - it is concave, similar to the depression that usually forms in a punctured ball. There is a feeling that your peritoneum is touching your spine.

The stomach should be pulled in slowly, while counting to eight. You should count as follows: one-one-one, two-two-two... Most likely you won’t be able to hold your breath for all eight beats right away - usually they start with three or four, and already in the process of training the ability to reach eight is achieved. Keep in mind: as soon as you manage to hold your breath for all eight measures, you can consider that you have practically mastered the preparatory stage. It is at this stage of holding the breath with simultaneous retraction of the abdomen that all exercises are performed.

Stage 5 of diaphragmatic breathing. Inhale through the nose

Once you have counted to eight and feel your belly in the spine area, you can inhale. Just relax all your muscles and let the air rush into your lungs. After holding your breath, the lungs fill with air, accompanied by a sound reminiscent of a sob - “whoosh.”

What else you need to know about diaphragmatic breathing

It should be understood that when it comes to diaphragmatic breathing, here all five stages are important. You can't train the first or third and forget about the second or fourth. Or fully master the correct inhalation, but not master the exhalation. Therefore, it is necessary to strictly control yourself throughout the entire lesson.

It is recommended to practice this type of breathing in the morning, on an empty stomach when the stomach is not yet filled with liquid and food. Doing breathing exercises with a full stomach can lead to nausea and vomiting. Therefore, you should start training immediately after waking up and putting yourself in order.

It is advisable to practice in front of a large mirror at first. This way you can immediately see at what stage you are not working at full strength and where you are deviating from the most correct body position.

Don't forget before training ventilate the room: Do not do breathing exercises in a room with stale air after a night's sleep.

You should proceed directly to physical exercises only after you have fully mastered all five stages of diaphragmatic breathing. Mastering the technique of diaphragmatic breathing usually requires 3-4 weeks of constant daily training. And when you master this breathing, you can begin to perform the exercises of the main complex. Start with 5 minutes workout and gradually increase its duration.

Basic set of bodyflex exercises

"Diamond" (removing fat and tightening the skin of the hands)

We begin the training with the same pose that you already mastered at the preparatory stage, when you learned to breathe correctly: legs apart, knees bent, hands resting above the knees. We do a breathing exercise, then hold our breath and draw in our stomach. We straighten up and place our feet shoulder-width apart, closing our arms in a circle in front of us. We hold our hands so that the elbows are high and only the fingers are touching. To make it easier to keep your elbows up, you can slightly round your back.

Tighten your arms closed in a circle, rest your fingers against each other and begin to press on your fingers as hard as possible. Don't move your hands - only apply pressure with your fingertips. You should feel muscle tension throughout your arm from your wrist to your chest. Try to maintain the pressure for eight seconds (eight beats), then exhale, relax your arms and return to the starting position. Repeat this exercise three times.

When performing the exercise, you must keep your elbows high. If you lower your elbows, the pressure will go not to the arm muscles, but to the chest. The hands touch each other only with the fingertips, and the palms are not involved at all.

“Boat” (boat) - for beautiful hips

Sit on the floor and spread your straight legs wide in different directions. After this, pull your socks towards you and to the sides, thus trying to stretch your thigh muscles even more. The heels do not come off the floor. Place your hands behind your back, rest your palms on the floor. Try to keep your arms straight and not bend your elbows. In this position, perform all five stages of the breathing exercise, tilt your head forward as usual, draw in your stomach and hold your breath.

After holding your breath, move your hands forward and place them straight in front of you, palms down, with your back slightly tilted. Then slowly move your fingers forward, without lifting them from the floor, try to bend as low as possible. If you do everything correctly, you will feel the muscles on your inner thighs stretch. Bend forward as low as possible and count to eight. After this, exhale, straighten up and place your hands behind your back. Do the exercise three times.

There is no need to strain during this exercise - your hips should be completely relaxed. The thigh muscles should be stretched gradually, without sudden movements. Try not to bend your knees at all - otherwise the load will decrease.

Exercise “Lion” (for tightening the skin of the face and neck)

The starting position is normal: feet 30-35 cm wide, hands resting above the knees. We perform a breathing exercise, then hold our breath and take the main pose, while drawing in our stomach.

We gather our lips into a small circle, then open our eyes as wide as possible and look up (tighten the muscles under the eyes). At the same time, we lower the lips in the circle down (the cheeks and nose area are tense) and stick out the tongue to the limit, without relaxing the lips. We count to eight. We perform the exercise five times.

You should not open your mouth too wide: the circle of your lips should look as if you are surprised by something, i.e. small.

Exercise “Ugly grimace” (for neck and chin)

It may be easier to do this exercise without the breathing part first. Stand up straight, keep your head straight. Bring your lower front teeth beyond your upper teeth (i.e., create an overbite) and stick out your lips as if you want to kiss someone standing next to you (remember the pictures of romantically inclined monkeys). Stretch your neck, continuing to protrude your lips, until you feel that your neck is tense to the limit. Now slowly lift your head up and look at the ceiling - you should feel a strong stretch from the tip of your chin to your sternum. And you shouldn’t be surprised when the next day you feel quite severe pain in the neck area - these muscles have never been so tense before.

When the exercise is mastered, try combining these grimaces with a breathing exercise. First, take the basic breathing pose, do a breathing exercise, then, as usual, draw in your stomach and hold your breath. Now get into the main pose - straighten up, move your arms back a little, lift your chin up. It becomes impossible to tiptoe - the soles must completely touch the floor.

Once you have mastered this exercise (and understand how well it lives up to its name), try combining it with the rest of the exercise. Here is the initial pose, like the main pose for breathing - hands above the knees, legs apart, buttocks in a position as if you want to sit down. After completing this breathing exercise, hold your breath, pull in your stomach, and return to the main pose. Perform the “Ugly Grimace” exercise four to five times, holding your breath for eight counts each time.

Exercise “Side stretch” (for the muscles of the lower abdomen and waist)

Take the basic breathing pose, perform a breathing exercise, then draw in your stomach and stand in the basic pose. To do this, lower your left hand - now your elbow is on your bent left knee. Pull the toe of your right foot and extend this leg to the side, while the foot should not lift off the floor. Your weight should be on your left knee. Then raise your right hand up and stretch it to the left side - from the side you should feel how all the muscles stretch from the waist to the armpit. And your hand should be as straight as possible and above your head.

Maintain this pose for all eight counts, then relax and take a breath. Perform this exercise three to four times on each side.

When you raise your arm, do not bend it at the elbow - otherwise the stretch will not be performed correctly. And for a good stretch, you need to make sure that the toes of your extended leg are stretched. And don't lean forward - keep your back straight.

Exercise “Pulling the leg back” (Swallow) - strengthening the muscles of the thighs and buttocks

Take the starting position: lower yourself to the floor, lean on your palms and knees, and then on your elbows. Extend one leg back, with the toes of that foot pointing down. Distribute your weight on your arms and bent leg. At the same time, your head should be raised and you should be looking straight ahead. Now perform all five stages of the breathing exercise. At the end, suck in your stomach and hold your breath. And now you take the main pose: straight leg, pulled back, raise it as high as possible, still pull the toe towards you.

Imagine: all your wealth is now between your buttocks - squeeze them with such force that the gluteus maximus muscle tenses. While continuing to hold your breath, squeeze your buttocks for eight counts. After this, take a breath and lower your leg. Perform this exercise three times on each leg.

It is very important not to pull the toe of the straightened leg while performing the exercise - this can change the circulation of blood, which contains burning fat, and then it will go to the calf area, and we need to train the gluteus maximus muscles, not the calves. The sock should “look” at you. The leg laid back must be kept straight - then the necessary tension will be created in the gluteal muscles. It is necessary to rest on the floor only with your elbows and in no case with your palms.

Exercise “Scissors” (strengthening the muscles of the lower abdomen)

Take the starting position: lie on your back, straighten your legs. Place your hands, palms down, under your buttocks. The head lies on the floor, the lower back is also pressed to the floor - it should not come off during the exercise. First, as usual, we do a breathing exercise, then we draw in our stomach, hold our breath and move on to the main pose.

Raise your legs up - they should be about ten centimeters from the floor. And we begin to make quick, wide swings: first we spread our legs to the sides, then we cross them (i.e. we do the “Scissors” exercise, familiar to everyone from childhood). We try to stretch our socks out as much as possible and do not bend in the lower back. Do 9-10 swings, then lower your legs and rest a little. Repeat this exercise three to four times.

You should not raise your legs above the floor more than ten centimeters - this way you reduce the load on the abs. Do not lift your head off the floor, and always keep your palms under your buttocks.

Exercise “Cat” (universal exercise)

The “Cat” exercise is considered universal and the most useful of the entire system of bodyflex exercises - it immediately involves the back, hips and abdomen.

Take the starting position: get on all fours, lean on your palms and knees. Keep your head straight and look forward. The back and arms are straight. Do the breathing exercise as usual, hold your breath, draw in your stomach and take the main pose: tilt your head down while arching your back as high as possible - like a cat stretching out after sleep. Hold this position for eight counts, then inhale and return to the starting position. Repeat the “Cat” exercise several times, and then relax.

It is preferable to perform this exercise immediately after waking up, before breakfast. As a last resort, at least two hours should pass after eating. You need to take the main pose slowly, smoothly, without making sudden movements. When performed correctly, the exercise should look like one wave rolling from the stomach to the back.

Abdominal exercise (strengthening the muscles of the upper and lower abs)

This exercise not only strengthens the abdominal muscles, removes excess fat in the abdominal area, it also stimulates blood circulation, improves the functioning of the heart, blood vessels, urinary system, respiratory organs, and digestive system.

Take the starting position: lie on your back with your knees slightly bent. Press your feet firmly into the floor - they should be about 35 centimeters apart. Raise your arms up - your head is on the floor - and reach for the ceiling. Do the breathing exercise as usual, draw your stomach in well, hold your breath and take the main pose: raise your shoulders, keep your arms straight, continue to stretch upward. Tilt your head back slightly and focus your gaze on an imaginary point on the ceiling behind you. Try to raise your shoulders and chest as high as possible. Then slowly lower yourself back to the floor - first your lower back, and then your shoulders and head. As soon as your head is on the floor, immediately rise again and stretch upward. Hold your breath and hold the fixed position for eight counts. Exhale, lower yourself to the floor and relax. Do the exercise three more times.

When performing this exercise, you do not need to swing or push off the floor - only one abdominal muscle should work. Keep your head slightly tilted back with your chin raised. Under no circumstances should you press your chin to your neck - you can damage your neck. There is also no need to stick out your stomach when you stretch upward, otherwise the wrong muscles will work. Try to pull your stomach in as much as possible and press your lower back tightly to the floor.

Exercise “Seiko” (strengthening the thighs, getting rid of “breeches” and excess fat above the knees)

Take the starting position: kneel with your hands on the floor. Then straighten your right leg, extend it to the right side so that it is at a right angle to the body. Keep your back straight, do not bend the knee of your right leg, and lower your foot and place it on the floor. As usual, perform a breathing exercise, at the end hold your breath and draw in your stomach.

Next, move on to the main pose: raise your extended leg to hip level so that it is parallel to the floor. Then pull that leg forward, trying to reach your head. Try to keep your leg as high as possible and be sure to always keep it straight. Hold the pose for eight counts, exhale, then lower your leg and take the starting pose. Change your leg and do the same exercise for your left leg. In total, you need to perform three repetitions on each leg.

During the exercise, do not bend your elbows; you can only slightly tilt your body to maintain balance. You need to lift your leg as high as possible and pull it towards your head as much as possible.

Exercise “Pretzel” (training the thigh muscles and shaping the waist)

Take the starting position: sit on the floor with your legs crossed at the knees so that your left knee is above your right. This exercise is considered bilateral: first it must be performed on one side, with the left leg on top, and then on the other side, changing the left leg to the right. The leg that is below must be kept straight.

Place your left hand behind your back, rest it on the floor, and place your right hand on your left knee. Perform the breathing exercise as usual, draw in your stomach, hold your breath and take the main pose: transfer your body weight to your left hand, which is behind you, and with your right hand take your left knee (it is on top), lift it up and pull it towards you as close as possible. you can, trying to press it to your chest. At the same time, very slowly turn your entire body to the left and look behind you.

If you're doing everything correctly, you should feel the muscles in your waist and hips stretch. Hold this position for eight counts, exhale and return to the starting position. Now you need to swap your arms and legs and repeat this exercise in the other direction. In total, you need to do three repetitions on each side.

Abdominal and waist complex

Complex for hips and buttocks

Upper body complex

All of these exercises are quite easy to use, the most important thing is to understand how to do them correctly, then you can change the order in which they are performed, as well as modernize them by selecting the ones you need.

One of the most effective complexes that promotes rapid weight loss is bodyflex for beginners - a 15-minute video training system that can replace complex sports exercises and bring the desired result. To start training, you do not need to purchase special equipment. The main rules for success are to follow the recommendations for performing the complex and do it regularly.

What is bodyflex for beginners

The exercise system that a simple housewife created can reduce the circumference of the waist, arms and legs in a short time. This effect is achieved through special breathing that affects the diaphragm and saturates the body with oxygen. The complex is popular due to the fact that to achieve a good result you need to do 15 minutes a day. All exercises are static and do not require high physical activity. This is very important for people who cannot perform active cardio exercises due to their heavy weight.

Where to start bodyflex

Before you start training, you should find out about the contraindications under which you cannot exercise using this system. In addition, it is recommended that you follow these steps to achieve success:

1. Set a clear goal and write down the desired results after the first month. These numbers must be real, otherwise the person losing weight may be disappointed or have doubts about the productivity of the system.
2. Take measurements using a measuring tape and write them down for comparison. This makes it much easier to track results.
3. Study information about charging on the Internet, watch several video tutorials.
4. Set aside 15-20 minutes a day when no one will distract you.

How to organize classes for a beginner

In order to properly organize bodyflex classes, you do not need to purchase special equipment. However, according to reviews from those losing weight, it is better to buy a gymnastics mat, which helps to avoid slipping when exercises are performed on the floor. A beginner will only need desire and a little time to master the lessons. People who have achieved results recommend following the following rules:

1. Choose comfortable clothes for training. It should not constrain the body or restrict movement; you should not choose clothes that are too warm - even though the exercises are static, a person sweats a lot while doing them.
2. If daily workouts are performed via video, then arrange a suitable place in front of the TV or computer.
3. Choose a complex that will help reduce body volume in problem areas. During your first lessons, you need to focus on basic exercises.
4. Get a timer that will signal the start and end of lessons.

How to do bodyflex correctly to lose weight

One of the advantages of the system is that it is not necessary to follow special diets or limit the amount of food eaten. However, to quickly lose weight with bodyflex, you need to:

1. perform the complex regularly every day;
2. observe the correct drinking regime - drink from 1.5 to 2.5 liters of water;
3. eat small portions 2.5 hours before classes or 1.5 hours after them;
4. add more fiber to your diet.

For a person who has started training for the first time, it is very difficult to continue training after the first week. Many people report that muscle pain and slight dizziness go away. After just a week of training, you can take measurements. As the experience of many women and men shows, even during this period it is possible to achieve tangible results:

• appetite decreases;
• stool is normalized;
• volumes in the waist and hips decrease;
• mood improves;
• muscle tone increases.

Basic principles of bodyflex

The principles of bodyflex were first outlined by American housewife Greer Childers in her book “Get a Great Figure in 15 Minutes a Day.” The woman talked about her experience of losing weight. After the birth of her third child, she had to try many different systems, ranging from simple aerobics to strength training. To lose weight, Greer used breathing exercises that were a combination of muscle stretching and yoga. One of the main rules is adherence to basic principles. These include:

1. Correct breathing. Bodyflex lessons should be performed only after breathing exercises have been well mastered.
2. Systematicity. It is not necessary to perform the complex every day; you can pay attention to bodyflex 3-4 times a week.
3. Doing workouts on an empty stomach. If you do not follow this rule, complications associated with the digestive system may occur. During aerobic exercise, the abdominal wall is involved, so it is very important that at least 2.5 hours pass after the last meal.
4. Correct measurements. It is not necessary to weigh yourself, since the main goal is to burn fat and reduce body size, and not to lose weight.

Basic poses

Before you begin to perform the complex, you need to master the basic positions in which breathing exercises are performed. It is recommended to start mastering the system with these poses:

1. “Basketball player” - spread your legs to the sides, squat slightly, tilt your torso forward, place your palms just above your knees.
2. “Sitting on the floor” - sit on a hard surface, spread your legs wide in different directions, place your hands behind your back, pressing your palms to the floor so that your shoulder blades are brought together, raise your head up.
3. “Emphasis on four points” - get on all fours, straighten your back, place your arms and legs at right angles to the floor, lower your head slightly.

Mastering breathing

According to nutritionists, the problem of people gaining excess weight is a lack of energy. If you engage in aerobic exercise, more oxygen begins to enter the body, which is a natural fat burner. However, people who are overweight cannot perform active training, so bodyflex with a special breathing system will quickly help solve the problem. To start classes, you need to take the “Basketball Player” pose, then start breathing exercises:

1. Slowly exhale air through your mouth, try to exhale as long as possible.
2. Inhale deeply through your nose.
3. Exhale sharply through your mouth (it should sound like a “groin”).
4. Hold your breath for 8-10 seconds. At the same time, tense your abdominal muscles, trying to push your stomach under the diaphragm.
5. Relax and calmly exhale through your nose.

It is recommended to concentrate as much as possible on performing this exercise, because the weight loss effect will depend on this. At first, you are allowed to keep your hand on the diaphragm in order to breathe correctly through the chest. If it is difficult to hold your breath for 8 seconds, you can first do shorter intervals, gradually increasing them. Those who have been practicing the system for more than a month are able to count to 15-20 seconds.

Basic exercises for beginners

When a person just starts training, it is very important not to overdo it so that the rise is not followed by a decline, so beginners are recommended to perform not very difficult exercises that will help strengthen the main muscle groups. When exercising during the first week, you can limit yourself to just three exercises, which allow you to gradually get used to the load.

a lion

This exercise is very effective for tightening the facial and neck muscles. It is performed in the following order:

1. Take the “Basketball Player” position, squatting slightly and placing your hands on your knees.
2. After this, bodyflex breathing exercises are performed.
3. While exhaling, gather your lips into a tube, stick out your tongue as far as possible, open your eyes wide and lift them up, wait 8 seconds.
4. Do 5 approaches.

Boat

By performing this workout regularly, you can pump up the muscles of your thighs and buttocks. To do this you need:

1. sit with your legs wide apart;
2. place your hands behind your back, stretch your socks to the sides;
3. do a breathing exercise, lean forward with your arms outstretched;
4. try to reach as far as possible;
5. slowly count to 8, return to the starting position;
6. repeat 2 more times.

Cat

It is very easy to strengthen your arms and back with an exercise called "Cat". Execution steps:

1. Lean on your palms and knees, your head should be in line with your neck and back.
2. After performing the breathing complex, strongly round your back, lower your head down, count to 10, exhale and relax.
3. Do up to 5-7 approaches.

Set of exercises

After mastering proper breathing and practicing basic exercises for all muscle groups, you can begin to perform more complex workouts. According to Marina Korpan, one of the most famous bodyflex and oxysize trainers in Russia, morning workouts are considered more effective due to the fact that they occur after the body has rested. In addition, the maximum break between meals is achieved. You are allowed to drink a glass of clean water before classes to speed up your metabolism.

15-minute morning routine

In addition to the exercises that must be performed (Lion, Cat, Boat), the morning complex includes:

	Performance	Number of repetitions
Ugly grimace	Push your lower teeth forward, stretch out your lips, tense your neck and raise your head up. Throw your arms back, as if you were jumping from a springboard.	Do 5 reps.
Side stretch	Lean on one knee, placing your right leg to the side and pointing your toes out. Extend your right arm above your head parallel to the floor. Place your left hand on your bent knee.	Repeat the exercise 5 times in each direction.
	Get on your knees, lean on your hands, stretch one leg to the side, while holding your breath, raise your leg parallel to the floor, fix it.	Repeat 3-4 times in each direction.
	Place your feet shoulder-width apart, bend your elbows at the level of your forearms, connect your fingers to form a diamond-like figure. Press your fingers to feel a strong tension.	Perform 4-5 approaches.
Pretzel	Take a sitting position on the floor. Stretch one leg obliquely, bend the other at the knee and pull it with the opposite hand closer to the stomach. Place your other hand behind your back.	Do 3-4 exercises on each side.
	Starting position: lying on the floor, legs extended straight. Place your hands palms down. Then raise both legs 8-9 cm and perform wide, crossing swings. You need to make sure that your socks are stretched out.	Repeat 3 more times.
Abdominal Press	Performed while lying on your back. Bend your knees, stretch your arms up perpendicular to the floor, raising your head and shoulders by 15-20 cm. Carefully lower yourself.	Do it 5 times.

Where to do bodyflex

The advantages of a system such as bodyflex at home for beginners over other weight loss systems are that you can perform exercises not only in an organized group, but also at home. However, if you exercise under the guidance of an experienced fitness trainer, you can adjust your weight loss program to suit your individual needs. In addition, in a team it is easier to avoid downturns that occur due to lack of organization. Now you can sign up for remote courses and complete classes over the Internet, which also brings very good results.

Contraindications

The system is very beneficial for health and has virtually no age restrictions, but it also has a number of contraindications. The most common prohibitions that prevent you from doing bodyflex include:

• heart failure;
• glaucoma;
• hernia;
• arterial hypertension;
• oncological diseases;
• tachycardia;
• bronchial asthma;
• increased intracranial pressure.

Also, pregnant women should not perform the exercises - increased impact on the abdominal wall can cause a miscarriage. If a person losing weight has or has had any chronic illnesses, previous surgeries, bleeding of unknown etiology, then you need to first check with your doctor and only then start physical activity.

Video

Unique gymnastics b odyflex arose thanks to the American housewife Greer Childers. The system is based on a combination of simple training with a special breathing method. The powerful effect of such practices on the body is known all over the world: when combined with muscle strengthening and stretching exercises, deep intense breathing has an almost instant fat-burning effect.

Breathing technique

All exercises of the bodyflex system are based on the technique of diaphragmatic breathing (or belly breathing). Another common name is oxysize. It has a positive effect on metabolism, triggering the mechanism of intensive weight loss. An additional bonus is the improvement of the bronchi and lungs. The master class shows 4 stages of the breathing cycle: exhalation and inhalation through the diaphragm, strong exhalation “pa” and holding the breath. The instructor shows the technique in detail and warns against possible mistakes when performing the lesson.

Master class from Greer Childers

Each trainer makes individual adjustments to the lesson in accordance with his own vision and physical capabilities. For those who want to get the original exercises from the original source without modification, we offer a video from Greer Childers. Great for self-study in the office or at home.

Complex for every day

Active BodyFlex training from Tatyana Korneeva - performed at home on a gymnastics mat. Monitor your sensations during exercise and follow the instructions exactly. Remember: the speed of obtaining results is individual for everyone. Regular exercise will in any case affect your waistline and overall well-being.

Weight loss training

Fifteen minutes of daily exercise is enough for gradual weight loss. The complex from the training video is aimed at working on the most problematic areas, characterized by increased accumulation of fat deposits. Gymnastics gives an excellent load on the muscles of the abdomen, thighs, buttocks and sides, the so-called “fat depots”. In addition to working the muscles, exercises include stretching exercises and giving elasticity to the main joints.

Losing weight: exercises

Yoga, Pilates and bodyflex instructor Yulia Semenova boldly combines three areas in one workout to obtain maximum results for health and beauty. The online lesson contains the most effective breathing and stretching techniques, as well as exercises to train muscle strength. The trainer explains in detail the mechanism of action on the body of each exercise and pays maximum attention to explaining breathing techniques.

Working with a chair

The chair lesson is suitable for women who want to shape their waist, remove excess volume from the stomach and improve the line of their arms. The class begins with a warm-up to warm up the body and prepare for the main complex. The instructor places special emphasis on exercises for the apple body type, where the neck, arms and back need more stress.

Intensive training

Trainer Nastya Ilyina demonstrates an intensive bodyflex complex, suitable for beginners and advanced. With the help of the exercises shown, you can achieve tangible results in your figure and skin condition. The author shows work on all muscle groups: from the neck to the feet, stretching the spine, stretching the legs and sides. At the beginning of the lesson, important recommendations are given regarding the timing of gymnastics.

How to reduce the size of your arms

Coach Tatyana Samsonova conducts online training professionally and with soul. The exercise will help tighten the muscles of the biceps and triceps, and remove sagging from the armpits. Performed without sports equipment and mat. This type of training can be done anywhere (outdoors, in the office or at home).

Exercises for the back and waist

There is a common phrase known to all trainees: “The back supports the stomach.” Strong back muscles serve as a strong frame for the abs, preventing the stomach from protruding. The lesson from the “Second Wind” center promises minus 8-15 cm in the waist in 10 days. The best way to check the veracity is to train with an online instructor daily for 20 minutes. The video contains the best exercises to strengthen the spine, back muscles and abs.