The fast pace of life poses many challenges for the modern woman: moving up the career ladder, giving birth and raising children, creating an atmosphere of warmth and comfort in the home. The result is constant stress, poor sleep, poor health, irregular nutrition and impaired metabolism. One fine day, extra pounds are discovered on the body, spoiling the mood from the perception of oneself. There is no time for the gym, hundreds of diets - health and endurance. Among the variety of weight loss options, you can use the practice of bodyflex, which is gaining popularity among Russian women.
The history of the origins of bodyflex gymnastics
The bodyflex system is an original set of exercises that combine breathing practice with static and dynamic physical exercises. It is based on the active work of the diaphragmatic muscles. The technique is designed to use a small volume of lungs that are not used in everyday inhalation/exhalation. This provokes a short-term oxygen starvation, forcing O2 to be directed to the area of the body that is being trained. The fat layer is actively burned.
The founder of bodyflex is American Greer Childers, mother of three children. After her last birth, the woman gained a lot of weight and was unable to regain her shape on her own. Then Greer went to New York, paying for an expensive and popular weight loss program. She successfully reached her size 44 and decided to share her personal experience with everyone. The American simplified the set of exercises that she did herself so that any housewife could repeat it. Subsequently, Greer Childers simplified the complex as much as possible, leaving 2 important points: in the morning, exercise strictly on an empty stomach, and in the evening, a few hours after the last meal.
Who is it suitable for and contraindications
It is worth remembering that bodyflex is not suitable for everyone who wants to lose weight. If a person does not have serious health problems, but their body parameters leave much to be desired, then this system will be ideal. Bodyflex training is suitable for people with weak willpower and patience, since the complex is simple and does not require dieting.
This system is ideal if there is a lack of free time, finances, desire or other reasons, as well as modest apartment space for equipping a sports corner. The exercises are designed in such a way that they give relatively quick results in a short period. They will appeal to people who like to take daily measurements of body parameters and weighing, who are openly happy about even modest positive results.
The complex helps young mothers regain their shape after childbirth. Women note a number of advantages:
- You can carry out the exercises while the child is sleeping, without having to go to another room;
- almost complete absence of financial investments;
- effective burning of “loose” folds on the sides and in the abdominal area, which are actively formed during pregnancy, active tightening of flaccid and weak muscles.
The complex is performed easily, effortlessly, it is suitable for both a professional athlete and a beginner. Anyone can master the technique. It is worth paying attention to medical restrictions on physical exercise. Contraindications include:
- the presence of nodes and cysts in the thyroid gland;
- gallstones and kidney stones;
- period after any operations;
- stomach and duodenal ulcers;
- diabetes mellitus type I;
- cardiovascular insufficiency and heart defects;
- taking certain medications, for example, antidepressants, sometimes birth control pills, hormonal pills, etc.
- high intracranial pressure;
- pathologies and diseases of the organs adjacent to the diaphragmatic muscle.
Why do blood vessels become clogged?
Vessels become blocked for various reasons, but most often this occurs due to cholesterol plaques and the deposition of calcium salts (calcinosis). The mechanism for the formation of such blockages is more complex than it seems, and it lies behind our everyday habits - even the most harmless at first glance. For example, when we eat highly salty foods
, blood thickening and fluid retention occur - blood pressure increases.
When we experience stress
, the hormones adrenaline and norepinephrine are produced - key vessels narrow, and pressure increases because the amount of blood that the heart needs to push remains unchanged. In a normal healthy state, the vessels cope with such loads, but over time, serious problems can begin, and this is not only hypertension.
Advantages and disadvantages
The bodyflex weight loss system is unique and individual. According to the research results, its main pros and cons were identified. Among the positive factors is the turnaround time. It’s very easy to allocate 15-20 minutes to study, even with a busy work schedule. For bodyflex you don’t need to gather in a gym or swimming pool; all you need is pleasant, relaxing music and a mat on the floor.
The only dietary rule when performing the complex is to exclude cakes and pastries from the diet at night. Compliance with a special diet with serious restrictions is not provided. The advantages include the absolute ease of performing the exercises. There is no need to do vigorous cardio or high physical activity. This is especially pleasant for people who do not like to lose their breath, experience pain and burning in their muscles, and numerous approaches during training.
During exercise, the body is actively saturated with oxygen, cerebral circulation increases, well-being improves, and headaches go away. Bodyflex is a purely female sport and helps to notice positive changes in your figure in front of the mirror.
However, do not forget that any system is not ideal. It is recommended to familiarize yourself with the disadvantages of the program in advance in order to avoid unjustified expectations in the future. Bodyflex should be practiced constantly so that the extra pounds and centimeters do not return again. The first time after training, there is slight dizziness and pain, adaptation and restructuring of the body occurs.
The list of disadvantages ends with the acceptance that bodyflex is a system for overweight people. If you are in a relatively normal weight category, the results are unlikely to be surprising or will remain little noticeable. The muscles other than the diaphragm are not involved, so there will be no desired “pack” on the abs. To achieve more significant results, we recommend considering a different set of exercises.
Prevention of vascular atherosclerosis
Avoid foods with high cholesterol levels
Limit animal products with high cholesterol content in your diet: lard, fatty meat, offal, fatty dairy products and whole milk, egg yolk. This does not mean that you need to completely abandon animal proteins and fats. The menu should be dominated by vegetables and fruits, complex carbohydrates and cereal fibers, especially fiber. It is important to control sugar levels and not overindulge in sweets and starchy foods - it is better to replace chocolate bars and snacks with dried fruit sweets and nuts, and your body will thank you.
The method of preparing dishes also plays an important role
- before you put meat or scrambled eggs in oil on a hot sizzling frying pan, think about whether it might be better to steam it? It is forbidden? Okay, but for frying it is better to use vegetable oils, such as olive oil.
Citrus fruits also fight fat and cholesterol
, in particular the substance pectin, isolated from
grapefruit
.
Pectin
is a soluble fiber that is found only in citrus fruits themselves, but not in juice.
We get cholesterol from 2 main sources. Most of the cholesterol (about 1 g per day) is produced by our liver - and this is enough.
We get the other part directly from food.
There is another life hack: pay attention to labels in the store, try to avoid products labeled “partially hydrogenated fats”
.
Play sports - train your heart and blood vessels
WHO recommends at least 150 minutes of physical activity per week.
During training, the body is detoxified, and the blood vessels are strengthened - this is also a kind of “cleansing of blood vessels.”
Even after undergoing stenting/bypass surgery, you can play sports and even run a marathon. However, such patients first need to take medications for quite a long time and be observed by a doctor. Patients with cardiovascular diseases need to calculate the permissible level of physical activity and select its optimal option. bicycle ergometry is for.
, which allows you to take stress tests on a device similar to a bicycle with special sensors.
Check your cholesterol levels
Once a year, it is recommended to take a special blood test - a lipid profile - to see if there is an increase in the level of total cholesterol or its fractions. In this way, it is possible to understand in a timely manner whether everything is fine with lipid metabolism or whether drug correction is necessary.
Primary prevention of atherosclerosis and blockage of blood vessels also involves visiting a therapist or cardiologist once a year, even if there are no complaints.
Treat periodontal disease, control sugar levels and body weight
Everything in our body is interconnected. It has been proven that patients with periodontal disease, like patients with diabetes and overweight, are more predisposed to atherosclerosis.
In 2022, the study “Metabolic syndrome and periodontal disease: An overview for physicians”
(Srivastava MC, Verma PK) with important and very interesting conclusions. In patients with poor teeth and a predisposition to atherosclerosis, intensive periodontal therapy after 2 months showed a significant reduction in the levels of c-reactive protein, interleukin-6 and low-density lipoprotein cholesterol.
Measure your blood pressure
The absolute norm for blood pressure in an adult is considered to be 120/80 mmHg, but depending on the individual characteristics of the body, deviations are possible.
Monitor calcium levels and nutrient balance in the body
It is recommended to take additional Omega-3
- the body does not synthesize these beneficial fatty acids on its own - and you need to eat a lot of seafood and season salads only with flaxseed oil to make up for this deficiency. Omega 3 polyunsaturated fatty acids are the basis not only for strong and clean blood vessels, but even a building material for the brain. The average adult is recommended to consume 250 mg of Omega 3 per day throughout his life.
Vitamin K3
prevents calcium from being washed out of the bones and deposited on the walls of blood vessels. Most K₂ is found in fermentation products: cheese and fermented milk products.
Vitamin D and C, coenzyme Q10 are also extremely important for blood vessels
Stay hydrated, give up bad habits and get enough sleep
Drink clean filtered water throughout the day - about 1.5 liters.
The permissible amount of alcohol per day, which does not harm your heart and blood vessels, is 1 glass of good quality red wine; it is better to completely give up smoking.
You can get the maximum benefit from sleep if you sleep for 7-8 hours in a comfortable environment, without light or gadgets, and wake up only with or without an alarm clock.
Losing weight with bodyflex
An important advantage of the bodyflex technique is the unique opportunity to lose weight in a short period of time without making much effort, while saving money and time. It is enough to learn to breathe correctly and correctly perform exercises to lose weight.
At the preparatory stage, you need to weigh yourself and take measurements in the area: neck, chest, forearms, waist, wrists, hips and lower legs. The information entered in the notebook will become the starting point for achieving the desired results. Starting from day one, it is important to record daily and weekly parameters.
Bodyflex exercises are aimed at reducing volume in centimeters. With the correct exercises, breathing techniques and postures, you can reduce your waist by 7 cm within a week. Violation of the diet can negatively affect the results. Bodyflex does not require strict adherence to a special diet, but there are a number of restrictions. This refers to the exclusion of unhealthy foods from the diet, including fatty, sweet, and starchy foods.
If weight loss has stopped, then you cannot stop doing breathing exercises. A sharp refusal to exercise can lead to a rapid return of the initial body weight, and there is also a risk of gaining extra pounds.
Strict taboo
The technique is not designed for pregnant women - during this period you need to take care not of a thin waist, but of the health of the unborn baby. After giving birth, you can start using the technique 6 months later, when lactation has completely improved.
Among the contraindications, experts name:
- hormonal imbalances;
- history of bleeding;
- high blood pressure;
- arrhythmia;
- migraine;
- intervertebral hernias and protrusions;
- chronic diseases in the acute stage;
- asthma;
- pulmonary hypertension;
- heart failure.
Everyone else is allowed bodyflex - the benefits of exercise are expressed not only in weight loss, but also in improving health. However, if you feel unwell during training, you should stop exercising and consult a doctor.
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Breathing technique
The basis of the weight loss complex is breathing exercises, so there are special rules for its implementation. In everyday life, a person uses only a small surface of his lungs. Thus, only the upper chest area is activated, and the diaphragmatic muscles remain flaccid and inert.
Bodyflex exercises involve the active involvement of “non-working” tissues in order to activate their oxygen supply. The diaphragm begins to intensively contract and unclench, improving blood flow and the movement of red blood cells - O2 carriers. This option is the breathing of newborns and infants. At an early age, there is a rapid leap in the development and growth of tissues, organs, bones, muscles, and ligaments. Similarly, the volume of blood in the body increases in children.
Look closely at babies and you will see measured vibrations in the navel area. Pre-train before the main complex. To do this, lie on your back and place an object, such as a book, on your lower abdominal area. Inhale slowly through your nose, exhale through your mouth, take your time while performing
In bodyflex, experts usually divide the process into 5 main stages:
- The lips are tightly compressed and form a rigid tube. At the same time, the stomach is pulled in as close to the spinal column as possible. The act of soft and smooth exhalation is performed.
- The mouth is tightly compressed and the stomach protrudes. A deep breath is taken through the nasal cavity to the point of failure.
- The word “Groin” is pronounced, and at the same time there is an active exhalation from the lungs. It is important to keep your stomach tightly pressed to your spine while doing this.
- This is followed by holding your breath for 8-10 seconds. with the stomach tucked under the ribs. In this case, the peritoneal area should look like a bowl.
- The last stage is simple, takes a normal breath.
It is worth remembering the breathing frequency, which is important when performing the complex. Test yourself: count the movements of the diaphragm muscle by placing your hand on your chest and stomach. If you perform gymnastics technically correctly, your breathing will change. It will become deep and the weight will begin to rapidly decrease. This is because the basis of bodyflex is oxygen, which actively burns fat deposits.
Description of the set of exercises
Greer Childers is confident that even short exercise sessions will bring quick and effective results. You can start with 15 minutes a day to create the body of your dreams; success will certainly please you and motivate you to continue. If you wish and have free time, you can increase the duration of classes. You should learn the breathing practice technique in advance, which is performed before starting the exercises.
Familiarize yourself with the program in advance to feel technically confident and reduce the risk of muscle injury. The basic physical set of exercises looks like this:
- First of all, it all starts with a warm-up: a light version of “warming up” joints, ligaments and soft tissues, providing protection against sprains.
- Bend to the side. The exercise works great on the sides and abdominal area, tightening and reducing volume.
- Twisting. Designed for the back of the thigh and lumbar spine.
- Lifting the body. The main area is the abdominal area and its reduction.
- “Scissors” tighten the lower abdominals.
- The pretzel helps stretch the entire surface of the body and twists the spine.
- The dinghy exercise works on the adductor surface of the hip, tightening it.
- The formidable “lion” will make your face look young again, provide light lifting and smooth out expression wrinkles.
- “Grimace” will give the neck area an attractive appearance and tighten the contours of the cheeks.
Sportswear for training
In addition to performing the exercises correctly and technically, it is worth taking time to choose a form for training. Functional and durable clothing gives comfort and safety during training, affects your well-being and the final result.
The uniqueness of the system lies in the absence of a strict dress code. Bodyflex exercises require the presence of comfortable, comfortable, elastic clothing that is well breathable. The main rule is to feel free and attractive. Specialized sporting goods stores offer everything you need in the departments for “yoga,” “light aerobics,” and “gymnastics.”
The best options include: one-piece overalls, leggings and boleros, shorts, tops with cups, T-shirts, pants and even swimsuits. Clothes should fit nicely to the body, not restrict movement, allow air to pass through, and have flat seams so they don’t rub the skin. If you feel discomfort, try to choose a loose fit. This does not mean that clothes will sit baggy and hide body imperfections, or look fashionable and stylish in oversized items. The main thing is to trust your own taste, listen to your inner voice, and at the same time enjoy shopping.
Features of the technique
A number of processes in the human body depend on proper breathing, since cells, in order to ensure the normal functioning of organs and systems, must receive enough oxygen. Factors such as poor lifestyle, bad habits, lack of activity, stress, and unfavorable environment can negatively affect vital processes, leading to loss of muscle definition and fat deposits.
Bodyflex gymnastics for the abdomen and sides primarily affects proper breathing, but as a result, many other processes also improve. As a result, you can improve the functioning of the nervous system, relieve tension and relax, and improve the condition of the skin. Reviews indicate that results are visible after 4-7 bodyflex sessions.
