Bodyflex is an excellent technique of respiratory gymnastics, which allows you to effectively affect fat deposits. It works well for those who have never been involved in sports, but the effect of the former athletes is low - they have already changed metabolism. The system is especially popular among young mothers and people who can not perform intensive physical exercises.
Five-Step Breath
In order to properly implement the complex, you must first of all master the main element - breathing, which consists of five stages:
- Slowly, smoothly at a calm pace, exhale through the mouth all the air from the lungs. Lips at the same time need to be folded into a tube.
- Take a quick and intense breath.
- By helping yourself with the diaphragm, exhale all the air through your mouth with a force, producing a sound like "groin".
- Hold your breath, strongly drawing in your stomach. Calculate to yourself to 10 at a moderate pace.
- Relax, stop sucking in your belly and inhale.
If you can not get your stomach in, it means that you are not breathing properly. As you should read the technique again and train until you get it.
Bodyflex: exercises for the abdomen and sides
Bodyflex for the abdomen, sides and waist is an excellent way to bring your body into shape, spending it just 15 minutes a day. It is important to practice regularly, otherwise there will be no effect. The following exercises bodyflex help to clean the stomach in the shortest possible time:
- Exercise for stretching the sides . Take a respiratory pose: the legs are bent at the knees shoulder width, the buttocks are pushed back, the palms slightly above the knees. Perform a breathing exercise. After that, lower your left hand, putting the elbow on your left knee and transferring the weight of the body to it, and take the right leg aside, without taking your feet off the floor and pulling the toe. Raise your right arm and pull it upward, feeling the stretching of the muscles from the armpit to the waist. Count to 8, return to the starting position. Repeat 3 times for each side.
- Bodyflex for a flat stomach . The initial posture is as follows: lying on your back, raise your legs so that your knees are bent, and your feet touch the floor. Pull your hands up. Perform a breathing exercise without lifting your head from the floor. Then extend your arms straight up, tearing off the shoulders and throwing your head back. It is important to tear yourself away from the floor as much as possible. Then slowly sink to the floor - the vertebra behind the vertebra from the pelvis to the head. When you lower your head, rise again immediately. In this situation, lock in 10 accounts. Repeat the exercise three times.
- Exercise scissors (the main exercise is bodyflex against a sagging belly). Lying on the floor with straight legs, put your hands under your buttocks with your palms down. You can not tear off the head and lower back from the floor. Perform a breathing exercise. Then lift both feet to a distance of 8-9 centimeters from the floor. Alternately, raise your legs, imitating the movement of scissors, pull the toes of your feet. Perform on 10 accounts. Repeat the entire exercise three times.
- Exercise of the pretzel (the complex effect of this exercise covers the waist, hips and lower back). Sitting on the floor, cross your legs in the lap so that the left knee is on top. The leg below the knee should be kept straight and horizontally. With your left hand, lean against the floor behind you, and hold on to your left knee. Perform a breathing exercise. Then transfer the weight of the body to your left arm, and the right pull your knee towards you and up. In this case, bend the body at the waist to the left until you can look back. Hold up so, feeling tension and stretching, for 10 bills. Repeat three times for each side.
For clarity, you can use the video course bodyflex for the abdomen with Marina Corpan or another instructor.