Bodyflex and oxysize - what to choose?

The essence of both breathing practices is to perform exercises with breathing that is unusual for us. During bodyflex and oxysize exercises, instead of shallow pulmonary breathing, in which only the chest expands, deeper diaphragmatic breathing occurs. With each breath, the stomach expands and contracts, since the diaphragm is involved in breathing and the lungs are filled more with air. This method promotes an active supply of oxygen to the blood, and therefore the entire body, and as a result improves metabolism and nutrition of all organs. Thanks to oxygen, both methods of losing weight also actively burn fat.

But what is the difference between bodyflex and oxysize?

Different breathing principles

Bodyflex is based on five-stage breathing, which is based on the principle of exhalation, inhalation, “groin” (a powerful and strong exhalation, accompanied by the word “groin”), holding the breath, inhalation. Bodyflex exercises are performed while holding your breath. In the classic oxysize there is no breath holding; it is based on a four-phase sequence: inhalation, 3 inhalations, exhalation, 3 inhalations.

According to the theory of bodyflex author Greer Childers, holding your breath increases the concentration of carbon dioxide in the body, and the next inhalation provides greater absorption of oxygen, which contributes to the most effective burning of fat around the tense muscle. Movement in oxysize is performed during the entire respiratory cycle.

Basic Basics: Breathe and Lose Weight

This breathing complex is suitable for men and women who are overweight. It is aimed at burning excess subcutaneous fat, as well as significantly reducing the original body proportions. If a person is not overweight, but athletic, then the technique will not be able to bring the desired results. In this case, you should turn to heavy physical activity in the gym.

The beginner course involves placing one hand under the chest and the other on the stomach. This allows you to ensure that the two body parts move in the same way.

Mastering the technique of effective breathing consists of five stages:

The lesson begins standing. Try to straighten your back and raise your groin a little so that your pelvic bones move forward a little. The knees should be slightly bent, and the shoulder blades should be brought as close as possible to the line of the spinal column.
In this pose we begin the breathing exercise. We take one deep breath
through our nose, while not the chest should inflate, but the stomach!
You need to inhale as much as possible - and inflate your stomach
.
We take three short breaths
through the nose, now try to simultaneously
pull
your stomach closer to your back with each breath.
Then we exhale through our mouth
and at the same time strain our gluteal and abdominal muscles to feel a noticeable burning sensation, while
pulling our stomach
as far as possible towards our back. You need to purse your lips as if you are going to play a musical flute.
After this, we perform three more short exhalations
to completely free the body from oxygen, and with each exhalation we continue to
draw in, draw in, draw in the stomach
to the back. We keep our hips in tension all this time, which can be released only after completing the exercise.

It is recommended to smile broadly while performing breathing exercises. Then the skin on the face will be maximally enriched with oxygen, smooth out and acquire the pristine radiance of youth. If your goal is to remove belly fat or express weight loss, then throughout the entire exercise, make sure that the lower part of the abs is at the same level as the chest.

This cycle must be repeated four times. This breathing approach lasts approximately sixty seconds. Each new minute is an effective tool aimed at burning fat, normalizing blood flow speed and reducing body volume.

Bodyflex and oxysize: for whom are they prohibited?

Due to breath holding, bodyflex is contraindicated for hypertensive patients. They may experience a sharp rise in blood pressure during training, so people with this problem are better off choosing an oxysize. But bodyflex, on the contrary, can improve the well-being of hypotensive patients.

Another important point when performing bodyflex exercises is tucking the abdomen under the ribs. This is not the case with oxysize, so this technique is softer and non-traumatic. Bodyflex is contraindicated for problems with internal organs (peptic ulcer, pancreatitis), oxysize is not.

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Compared to bodyflex, it generally suits a larger number of people. But it is also not 100% safe. Just like bodyflex, it cannot be performed when:

– pregnancy;

– epilepsy;

– hiatus hernia;

– cardiovascular diseases;

– high degree of myopia;

– during the postoperative period (less than six months after abdominal surgery);

– exacerbation of chronic diseases;

– ovarian cyst;

– adenomyosis;

– acute inflammatory processes of the small pelvis;

– myomatous nodes.

A set of basic exercises

To significantly strengthen the muscles of the whole body, get rid of excess weight and normalize blood pressure, experienced trainers recommend performing the following types of exercises daily:

Side stretch. To perform the exercise, you should stand straight, pull your shoulders back and bend your knees slightly, raise your right arm up and bend to the side behind it, but without lunging forward or backward. You can use the back of a high chair as a guide to the degree of deflection when tilting. While in this position, you should perform 4 breathing cycles.
This exercise must be repeated three times on each side.
Wall squats. You need to stand against the wall, lean your back directly against it and sit down in this position. At the moment when your thighs become parallel to the floor, you should extend your arms forward, combine them with each other “fist-to-fist” and perform 4 breathing cycles.
This exercise must be repeated three times.
Chair squats. To perform the exercise correctly, you should stand behind the back of a chair and squat, turning your knees in different directions and tightening your buttocks, and you need to do this as hard as you can.
In this position, perform 4 breathing cycles. We also repeat it three times.
Push ups. For this exercise, you should turn to face the wall and lean on it with your hands, which must be placed directly in front of your chest. Then try to do push-ups and catch the point at which the muscles will be in the most tense state. At this moment you need to line up your body in a straight line and stand on your toes.
In this position, 4 breathing cycles should be performed. It should be repeated 3 times.
More details in the video:

While practicing all the exercises, you should look in front of you - this is the only way you can concentrate. Try to accurately perform breathing exercises and abstract yourself from what is happening.

Slimming zones

“It is impossible to say which method is more effective and which zone will lose weight first with regular exercise. But from the experience of working with clients, I can note that bodyflex is good for reducing volume in the hips, buttocks, legs and calves, and oxysize is absolutely indispensable for those who want to remove excess from the arms, back, abdomen and sides,” says Antonina Kravets.

“Bodyflex is also a very good remedy for the so-called orange peel. Not a single massage session will give such an anti-cellulite effect as bodyflex breathing combined with special exercises,” she adds.

Principles of breathing technique

Gymnastics called “Oxysize” is a basic course of exercises, which is a combination of a special technique of diaphragmatic breathing, key asanas from meditative yoga and exercises to strengthen the entire muscular system of the body. In simple words, this is oxygen gymnastics, which allows you to increase the productivity of calorie burning by 140% and remove a bulging belly in a couple of days.

Marina Korpan (breathing exercises specialist, fitness instructor) suggests just breathing, practicing body improvement for at least 15 minutes a day and making your figure ideal. You can perform the exercises sitting, standing, in the morning or in the evening - the effect will be noticeable after the first workout. The main principles of the Oxysize system are:

Correct breathing in several counts, allowing you to increase the flow of oxygen to problem areas during training. This activates metabolic processes and promotes the breakdown of molecular bonds in the fat layer, which gradually comes out through the sweat glands.
A set of gymnastic exercises, the implementation of which leads to the restoration of muscle tone, reduction of body volume and modeling of the relief of the legs, arms, waist and torso.

Exercises using the Oxysize technique can be performed by pregnant women, teenagers and the elderly. Anyone can learn it if they watch the video tutorial at least once and follow the breathing instructions.

When to practice

It is best to do both weight loss practices on an empty stomach. But if you are planning to train not early in the morning, but during the day, then remember that at least three hours should pass between meals and exercise. During oxysize and bodyflex exercises, we constantly use the diaphragm and abs, which means we influence the gastrointestinal tract. If your stomach is full, you will simply feel uncomfortable exercising.

After class, you can eat no earlier than 40 minutes later: allow the fat burning process to continue.

Oxysize with Marina Korpan: day 2

Training program. Let's start doing the exercises

On the first day of our marathon, you tried breathing using the oxysize system. Now (day 2 of the program) you will begin to perform the first three exercises, repeating each 4 times. In total, you will get 16 breathing cycles, because the lateral tilt must be performed in both directions.

1. "Diamond"

How to do it. Stand straight with your feet shoulder-width apart. Tip your pelvis over. Raise your arms in front of you, clench your hands into fists and press them against each other in front of your chest, pointing your elbows to the sides. Don't raise your shoulders or drop your elbows. Perform 4 breathing cycles.

Why: burn fat in the biceps area, strengthen the muscles of the arms, shoulders, chest and back.

2. Pull your arms back

How to do it. Stand straight with your feet shoulder-width apart. Tip your pelvis over. Stretch your arms back with your palms facing up. Don't raise your shoulders or spread your arms out to the sides. Perform 4 breathing cycles.

Why: burn fat on the back of the arms, strengthen the triceps muscle of the shoulder.

3. Lateral tilt

How to do it. Stand straight with your feet shoulder-width apart. Tip your pelvis over. Raise your left hand up, grab your left wrist with your right hand and stretch as far as possible to the right side and up. Perform 4 breathing cycles. Repeat the bend on the other side.

Why : burn fat on the waist and sides, stretch the lateral muscles of the body.

Nutrition program. Alternate carbohydrates and proteins

Our body adapts to everything. Including dietary nutrition. That is why, having cut back on our diet, we often begin to notice over time that we have stopped losing weight: the body has become more economical in spending calories.

“To prevent this from happening, diversify your diet as much as possible,” advises Marina Apletaeva. — Initially, without waiting until a dietary plateau occurs. Even small changes in diet will give the body the necessary shake-up. Starting today, start alternating carbohydrate breakfasts (the first meal after exercise) with protein ones. Low-fat protein dishes, such as an omelet or cottage cheese casserole, will also give you a good feeling of fullness. And they are also easy to combine with fast carbohydrates, which will immediately replenish your strength. Just add some chopped tomatoes to the egg mixture (this is a sugary product) or drink an additional glass of juice with breakfast. And add some dried fruits, pieces of fresh apple or pear to the casserole without sugar.”

The next day, cook something from cereals for breakfast again, then return to protein foods, etc.

Body care program. Add a contrast shower

Those who regularly go to the pool have probably noticed: cool water perfectly tones the skin. Let's take advantage of this. And on the second day of the oxysize marathon with Marina Korpan we will begin to accustom ourselves to a contrast shower. When washing off the warming cream that you started using on the first day of the program, play with the temperature of the water. At first, increase and decrease the temperature little by little and take a shower for only 2-3 minutes. Subsequently, gradually increase the procedure time and temperature changes. A contrast shower activates blood circulation and perfectly accelerates metabolism.

Natalya Grigorieva also advises adding peelings to your evening baths: “Any scrub, for example, with grape or apricot seeds, is perfect for this. Or homemade. You can exfoliate two to three times a week.”

You will find new oxysize exercises from Marina Korpan, advice from nutritionists and cosmetologists on our website on Wednesday. Stay tuned!

Difficult to learn

Despite their apparent simplicity, both practices are not easy to master, as they require correct breathing technique. And if in bodyflex you just need to get used to the sequence in which to inhale, exhale and hold your breath, then in oxysize it is not at all easy to learn how to work the abdominal muscles on inhalations and exhalations. “These are almost imperceptible small movements that are unusual for us in everyday life. Therefore, it usually takes longer to establish breathing in oxysize than in bodyflex,” notes Antonina Kravets.

Choose a breathing weight loss technique that suits you, and lose weight with pleasure!

How to improve results from oxysize

In the book “Oxysize: Lose Weight Without Holding Your Breath,” Marina Coplan describes the basic principles that will allow you to increase the effectiveness of breathing exercises. These principles should be familiar to everyone losing weight:

Meals for 1600-1700 calories. This is more than any diet allows. For example, the most gentle diet limits your nutrition to 1200 kcal.
Changes in the diet: less sweets, baked goods, do not abuse fast food and fried foods. Try to eat more protein foods; not only does it not make you gain weight, but on the contrary, the body “drowns your fat” in order to absorb protein.
Drink plenty of clean water. The average norm is 1.5-2 liters per day.
To live an active lifestyle. When training with Marina, you may not have enough time for other workouts, but you can walk - at least half an hour a day.