Find out what kind of cardio can help you effectively lose weight while maintaining lean muscle mass. Now bodyflex exercises for weight loss are becoming more and more popular. This article will help you learn all the most important about this system. We will also talk about exercises for beginners.
The history of the emergence of the bodyflex exercise system for weight loss
For the first time, the bodyflex system appeared in the United States, and the housewife Greer Childers became its creator. After the birth of her third child, Greer recovered greatly, which caused a lot of problems in her personal life. In addition to the fact that it became quite difficult for her to select her wardrobe, her self-esteem also decreased.
The woman has experienced a large number of different weight loss techniques and dietary nutrition programs. However, they did not bring the desired result. The situation was aggravated by the fact that Greer's husband works as a surgeon in the clinic and a large number of young and pretty nurses constantly revolve around him.
Seeing no benefit in using the usual weight loss schemes, Greer decided, on the advice of her friend, to go for a consultation with a well-known American specialist in the field of sports physiology. To Greer's surprise, the specialist turned out to be an attractive twenty-year-old girl.
This fact did not inspire confidence in Greer, since she could not come to terms with the fact that the young lady was able to help her cope with problems. However, 1.5 thousand dollars paid for the consultation did their job and the woman began to practice according to the proposed method in order to prove its ineffectiveness.
However, a few days after the start of breathing bodyflex exercises for weight loss, Childers noticed changes in her body. She became full of energy and her health began to improve. As a result, in just 10 lessons of this amazing system, Greer was able to reduce her body size by one or two centimeters. In three months of training, she was able to switch from 52 clothing sizes to 42.
Such excellent results prompted her to share this technique with all women, but $ 1.5 thousand is quite a high amount. After negotiations with a physiologist, it became clear that the cost of training would not be reduced. The system was originally created with an eye to wealthy people. However, the desire to share with all people who wanted to lose weight was so great that Greer decided to create her own training system. She simplified the technique she knew and left only those body flex exercises for weight loss that were most effective for her. During the creation of her training methodology, the woman constantly consulted with specialists and only after she was convinced of the existence of a scientific implication and the effectiveness of the system, did she publish it.
The essence and basic principles of the bodyflex exercise system
Anyone can use this system, even without any training. The main task at the first stage of training is to master the correct breathing technique. After that, you need to do the exercises on a regular basis, spending no more than 15 minutes for this. This statement may seem rather fantastic, but the system quickly became very popular in the United States, and then in other countries.
It should be recognized that reviews of body flex exercises for weight loss are very diverse. Some people extol the system, while others claim they have health problems after using the technique. But you should not evaluate bodyflex exclusively, according to reviews, but let's figure it out ourselves.
Bodyflex technique
The main condition for obtaining a positive result is the correct breathing technique. If you do not master diaphragmatic breathing, then the effectiveness of the system will be low. When Greer herself talks about breathing techniques, she cites babies as an example. Note that when a newborn baby breathes, his tummy rises, not his chest.
Thus, while performing bodyflex exercises for weight loss, you need to breathe in your belly. To master the technique, you should take a supine position and place a book on your stomach. When you breathe normally, the book remains motionless. When you master the breathing technique, the belly will move, and therefore the book.
Let's find out what needs to be done to master the correct breathing technique according to the bodyflex system. First, you need to take several deep breaths and exhalations, while concentrating on your chest. At this point, you need to imagine how the lungs begin to open and fill with air.
- Exhale forcefully through your mouth, eliminating all the air from your lungs.
- Inhale quickly and deeply through your nose while inflating your belly. Thanks to this, the lower ribs move apart, which will increase the volume of inhaled air.
- Briskly exhale all the air in your lungs while drawing in your stomach at the same time. To get the most out of the work of the abdomen, you should take a standing position with your legs at the level of the shoulder joints. Lean your body forward, slightly bending your knee joints. In this case, the palms should be located slightly above the knee joints. This position is the starting position for all exercises and is called the "Pose of the volleyball player".
- After exhaling the air, you must pause for about 10 seconds.
- Relax and take a fresh breath.
When practicing the bodyflex system, it is very important to observe gradualism. Try to hear your body, which will tell you what was done wrong. Only after mastering the breathing technique can you begin to study bodyflex exercises for weight loss. According to the author of the methodology, due to special breathing in the body, metabolic processes are accelerated, which leads to active fat burning.
Complex bodyflex exercises for weight loss
Before starting each exercise, it is necessary to perform the breathing complex, which we described a little above, and, taking a deep breath, hold your breath. Each exercise should end with a pause of eight counts and inhalation.
- Exercise "Lion". Bring your lips into a narrow circle and straining the muscles of the face, try to move down and down. In this case, the eyes should be wide open and directed upward. Through pursed lips, you need to stick out your tongue. Pause for eight counts and exhale while relaxing your face. Do five reps
- Exercise "Awful grimace". Exercise works on the chin and neck. Pull out the lower jaw so that the lower teeth are in front of the upper ones. The lips also need to stick out, as if you are about to kiss. Raising your head, simultaneously stretch your neck forward. It is very important to feel the tension of the muscles in the chin and neck area. In total, you need to do five repetitions.
- Exercise "Lateral stretch". Exercise affects the waist and sides. Having taken the "Pose of a volleyball player", rest just above the knee joint not with your palm, but with the elbow of your left hand. At the same time, the right one should be raised above the ear. Begin to stretch after your left hand, feeling the muscles of the lateral surface of the body tense at the same time. Three repetitions must be performed in each direction.
- Exercise "Pulling the leg back." Exercise works on the buttocks and the back of the thigh. Take a position on the ground with an emphasis on the knee and elbow joints. One leg must be pulled back, resting your toes on the ground. Lift your straightened leg up, contracting the muscles of the buttocks and thighs. Three repetitions must be performed in each direction.
- Exercise "Seiko". Exercise works on the buttocks. Take a knee-elbow position and put one leg to the side, forming a right angle relative to the body. In this case, the foot should be located on the ground. After holding your breath, lift your leg up. Three repetitions must be performed in each direction.
- Exercise "Diamond". Exercise affects the inner surface of the arms. Having taken a standing position and placing your feet shoulder-width apart, join your fingers in front of you. The back should be slightly rounded and the elbow joints parallel to the ground. After holding your breath, rest firmly with the fingers of one hand on the other.
To understand which body flex exercises are effective for losing weight, the following video will help:
