The aspiration of women to possess a magnificent figure forces them to keep to various diets, to work diligently in the gym and on the racetrack. However there is a set of various programs which allow to lose extra kilos by means of the simple exercises available even in house conditions. One of such directions is bodiflex which features will be stated further.
What is bodiflex and as it appeared
Bodiflex represents a complex of physical exercises for weight loss with use of the specific respiratory equipment with a breath delay. It appeared thanks to the American Greig Childers which tried the mass of diets and exercises for weight loss, but, without having achieved result, developed own system.
Whether you know? The Canadian scientists carried out comparison of 48 various diets and came to a conclusion that all power supply circuits are equally effective and allow to dump at most 9 kg for half a year.
Advantage for health
Certainly, adherents of this system are not tired to speak about undoubted advantage bodiflex. Opinions of experts are ambiguous: some speak pro, others contra therefore to understand and understand a complex essence, it is worth examining its positive impact on an organism:
- the simple and clear exercises which are not demanding special preparation and flexibility;
- there is no need for additional stock — respectively, it is possible to be engaged at home and outdoors;
- is suitable for the working and very busy persons, the training takes at most 20 minutes;
- trains not only muscles, but also a cardiovascular system;
- accelerates a metabolism;
- improves blood circulation, blood intensively oxygenates.
Contraindications and minuses
Despite the proved efficiency, this system has features which can be considered shortcomings:
- occupations do not yield the fixed result, after the termination of trainings the weight can return to initial;
- to lose weight, it is only not enough to be engaged on a system, it is necessary to adhere to a healthy balanced diet also.
Important! Diseases of a thyroid gland can significantly reduce efficiency of trainings and slow down weight loss process.
As well as any other system, at bodiflex has some contraindications:
- exercises are contraindicated to people with diseases of heart and vessels;
- it is impossible to be engaged bodiflex at various problems with a backbone, presence of hernias, shifts of disks, inflammatory processes;
- during pregnancy this type of loading is contraindicated categorically as the delay of breath can lead to a fruit hypoxia;
- any catarrhal diseases during aggravation also impose the ban on trainings.
Correct technology of breath
Basis bodiflex is the correct technology of breath, due to its combination with physical exercises the desirable result is achieved.
Such technique is called diafragmalny breath at which there is a rapid saturation of blood oxygen. For beginners it is the most convenient to master this equipment in the following pose: legs are slightly bent and placed on width of shoulders, hands lean on a front part of a hip over a knee, the back is straightened, the head and a backbone are on one line.
We recommend to you to learn about effective exercises of respiratory yoga in house conditions.
In such situation the five-step breath is made:
- The deepest exhalation a mouth, at the same time it is necessary to try to let out all air from lungs, pulling in muscles of a press and, thus, reducing a diaphragm.
- To lower a chin to a breast and slowly, to inhale deeply a nose, in process raising the head back in a starting position. Here the same principle works: breath is carried out by effort of muscles of an abdominal cavity, that is during a breath it is necessary to push air down, inflating a stomach. To detain air.
- With effort to push out from lungs the gathered air through a mouth, having extended lips a tubule, accompanying an exhalation with a sound "smelled", at the same time the diaphragm is reduced, the stomach is pulled in, forming a vacuum inside.
- After a full exhalation it is necessary to hold the breath. Easier to transfer this process, it is recommended to lower a chin to a breast. The delay lasts about 10 seconds (into account 8, and it is necessary to consider slowly, repeating each figure three times for observance of an interval). On this step all exercises of a complex will be carried out.
- In conclusion of a cycle the breath is taken by a nose and press muscles relax.
Video: technology of breath Bodiflex
Basic set of exercises
Bodiflex does not assume performance of any difficult elements, the majority of exercises are simple and clear. Occupations will require a gymnastic rug and the comfortable clothes which are not constraining movements.
Learn about technology of breath oksisayz.
Beginners are recommended to adhere to an initial basic course:
- To rise directly, to level a back, to lower shoulders, to carry out the preparatory respiratory complex described above. Then, at a stage of an exhalation "smelled", to raise hands before itself, to squeeze palms in fists, to reduce them together and to strain pectoral muscles, putting pressure each hand towards to opposite. Exercise is done into account 10 then the breath is carried out by a nose.
- The second exercise well trains balance. It is necessary to rise exactly, one leg bent in a knee, to set foot against the internal surface of a hip of other leg, is slightly higher than a knee. To extend hands over the head and to close palms together. Observing technology of breath, to stay in this provision of 10 seconds, then on a breath to return to initial.
- After the preparatory exhalation breath series to rise on the halfbent legs divorced on basin width. Resting hands against knees, to take away a basin a little back, and in this situation to make a full exhalation with a delay of breath and retraction of a stomach for 10 seconds. Then, inhaling a nose, to rise and become straight.
- Final exercise is carried out lying on a back. Legs are bent, hands are extended along a body, respiratory preparation is carried out then on a full exhalation the head and shovels come off a floor. At the same time hands reach for legs forward. To record situation for 10 seconds then to make a breath a nose and to relax, having returned to initial.
All described exercises are recommended to be carried out in 3 approaches.
Video: technician of performance of a basic set of exercises Bodiflex
It is important! If during exercises there are symptoms of a hyperventilation of lungs: breast pain, turbidity or loss of consciousness, dizziness, spasms, visual impairment — it is strictly forbidden to be engaged bodiflex.
Rules of efficiency of trainings
The described simple and productive technique of weight loss will bring still big benefit if to follow the simple rules:
- it is regularly necessary to be engaged, not less than 3-4 times a week;
- it is obligatory to take a break between trainings to allow to be restored to an organism (to train optimum every other day);
- to adhere to healthy food and not to exceed standard daily rate of calories;
- to give to an organism the chance to have a rest fully (night sleep has to last not less than 8 hours);
- to drink enough plain clear water throughout the day (1.2-1.5 liters);
- to carry out a complex only on a hungry stomach (not earlier than 3 hours later after meal);
- the trained athletes besides occupations bodiflex should give to a body additional loading (power trainings).
Summing up the result of acquaintance to the system of exercises bodiflex, It should be noted that its simplicity and high efficiency justify popularity of this direction not only among women, but also among men.
Whether you know? Surprisingly, but aerobic effect at a system bodiflex above, than at many other types of loading; so, 20 minutes of trainings by this technique on the spent calories it is possible to equate to a one and a half hour running.
Persistent following to a technique and observance of recommendations will allow to make a body more tightened and harmonious even to the person far from sport.