Slimming the abdomen and sides with bodyflex – the benefits of breathing exercises

The content of the article



Special breathing exercises have a great influence on the process of losing weight, therefore bodyflex exercises for the abdomen and sides are very effective. They help to tighten problem areas due to saturation of tissues and cells with oxygen. This technique works great even for those who have never been an athlete or who are prohibited from intensive training. How to perform breathing for losing weight in the abdomen and several effective exercises are described in detail in the information below..

What is bodyflex for weight loss

Do not underestimate the breathing exercises for weight loss of the abdomen and sides. They help get rid of extra pounds no worse than physical exertion. A set of exercises based on holding your breath for several seconds in combination with stretching is called bodyflex for the abdomen and sides, or bodyflex. This training program is very popular along with oxysease, because it also helps to lose weight without diets and daily visits to the gym. The basis of the bodyflex is active diaphragmatic respiration, i.e. belly breathing, which helps:

  • expansion of lung volume;
  • blood saturation with oxygen;
  • accelerate metabolism;
  • enhanced fat burning.

How to deal with bodyflex

To really lose weight with this technique, it is important to follow its technique and a few more basic rules. The main one is to start classes only on an empty stomach. The optimal time for training is the first half hour after waking up. Other recommendations for beginners:

  1. Regular workouts. You need to determine the time that is convenient for you so that you can do body flex daily in the selected period. It will take only 15 minutes a day. Missing classes should not be.
  2. Changes. In order to track the effectiveness of the bodyflex, it is recommended to measure with a centimeter tape the main volumes of the figure – the abdomen and sides, thighs, chest. You can check them at weekly intervals..
  3. Nutrition. Diet is not required for respiratory gymnastics, but you should still give up junk food.
  4. Time. If there is no time for bodyflex in the morning, then you can do this in the evening, but the last meal should be 2 hours before class.

The girl is engaged in body flex

Proper breathing technique

The key to success is to properly perform breathing to lose weight in the abdomen. The technique is not so complicated if you understand it in stages. You can master it according to the following instructions:

  1. Position. The specific position must be taken depending on the exercise. In general, for convenience, you can just stand up straight, spread your legs shoulder width apart, and ideally put your hands on your knees.
  2. Exhale slowly. It is necessary to fold the lips with a tube, and then gently exhale all the air in the lungs.
  3. Intense deep breath. After a full exhalation, you need to inhale sharply with your nose in order to gain as much air as possible.
  4. Exhale quickly. Next, the lips need to be folded in a tight line and with force to breathe out the air through your mouth, making a sound similar to “groin”. The abdomen should be pulled in and practically pressed to the spine..
  5. Breath holding. At this stage, you need to take the position of the exercise or stay in the same position if you just train the body flex technique. Next comes a breath hold of 8-10 accounts, and for beginners – 5.
  6. Relaxation. After holding your breath, you can return to normal breathing, relax.

Breathing exercises

Bodyflex for the abdomen and sides is an easy way for men and women to reduce their waist and get rid of excess body fat on it. To achieve a more effective result will help not only proper breathing according to the technique described above, but also a few exercises. Performing them daily, in a week you will be able to notice a decrease in waist sizes. Each exercise helps to develop one or another part of the press, so doing them better in the complex one after the other.

Side stretch

The first exercise to create a flat stomach is stretching. It will help to tighten this problem area. The exercise algorithm is very simple:

  1. Take a breathing position – spread your legs shoulder-width apart, bend a little, push your buttocks back, and place your palms just above your knees.
  2. Perform the breathing technique described above.
  3. At the stage of delay, do the following – lean the elbow of the left hand on the left knee, transfer the body weight to the foot of the same name, and stretch the other back. Next, raise your right hand and stretch it up so that you feel the stretching of the muscles from the armpit to the waist.
  4. Count to 8, then take the initial pose.
  5. Repeat 3 times on each side.

Girl doing side stretching

Abdominal Press

Another necessary exercise for working out the waist muscles is the abdominal press. It is performed already in the supine position, but breathing for weight loss of the abdomen remains the same. The sequence of actions is as follows:

  1. Lie on your back, bend your legs, but leave your feet on the floor.
  2. Without raising your head, perform a breathing exercise, after which, at the stage of holding your breath, stretch your arms up, lifting your shoulders off the floor. At the same time, head back.
  3. Then gradually take the initial position and immediately repeat the exercise 2 more times.

Exercise scissors

Although the press is not correctly divided into upper and lower, these parts are still being worked out really differently. The latter is more difficult to train, which is why it often hides under a thicker layer of fat. Reduce it will help you exercise “scissors”. This is also breathing in the stomach for weight loss in a special position. The execution algorithm is as follows:

  1. Again, lie on the floor, put your hands under the buttocks.
  2. Then again do the breathing exercise of bodyflex and at the stage of delay raise your legs about 10 cm from the floor.
  3. Perform swings with a wide amplitude, crossing legs alternately. Count to 8-10.
  4. Back to normal breathing.
  5. Then do 3 more approaches.

Pretzel

Exercise with a very unusual name also helps reduce the hated belly and sides. In addition, it uses the outer surface of the thighs and lower back. His technique includes the following steps:

  1. Sit on the floor, throw the left foot on the right (it lies on the floor), and put it straight. With your left hand, lean on the floor behind you. Right grab your left leg.
  2. Next, perform the basic bodyflex technique and hold the left knee to the chest when holding the breath, then turn the body to the left, trying to look back.
  3. Count to 8-10, take the starting position.
  4. Do 3-4 approaches for each thigh.

Girl doing pretzel exercise

Cat

The last exercise helps not only get rid of the abdomen and sides, but also simply restore the body after a workout. To execute it, do the following:

  1. Take a pose while standing on all fours. Head and back should be in one straight line..
  2. After performing breathing of the bodyflex, at the stage of its delay, bend your back upward, pull your stomach in as much as possible.
  3. Being in this position, count to 8-10, and then return to the original.
  4. Run 3 more times, at the end a glass of water is drunk.

Bodyflex – benefits and harms

Any method of losing weight has pros and cons. The main advantage of bodyflex is the acceleration of fat burning. It is consumed 140% more than with ordinary jogging. At the same time, you spend on all exercises only 15-30 minutes a day, which is convenient with a busy schedule. You can perform them at home, do not have to go to the gym. Bodyflex for weight loss of the abdomen and sides has a number of negative points:

  • upon termination of bodyflex training, weight loss slows down and it can even quickly return;
  • with normal weight, you can only improve breathing, but it will not significantly affect the muscles;
  • some scientists say that when you hold your breath, your body is saturated with carbon dioxide, not oxygen;
  • has a number of contraindications when such breathing experiments are dangerous.

Contraindications

The main contraindication is the period of pregnancy. At this time, you can only do light stretching. Only such a load will not harm the baby. Other contraindications for bodyflex training:

  • postoperative recovery;
  • hormonal disorders;
  • increased intracranial pressure;
  • pulmonary hypertension;
  • heart failure;
  • aortic aneurysm;
  • thyroid disease;
  • hernia;
  • arrhythmia;
  • asthma;
  • inflammatory processes in the body;
  • migraine;
  • bleeding;
  • period of exacerbation of chronic diseases;
  • any injuries.
Rate article
Tips on any topic from experts
Add comment

By clicking the "Submit comment" button, I consent to the processing of personal data and accept privacy policy