Fat deposits on the abdomen – a serious problem for women, because the volume leaves there last. To return to a slim waist, it is not enough to adjust the diet. It is necessary to add physical activities to food restrictions, but laziness usually prevails. The best option would be bodyflex slimming – a unique tandem of soft muscle stretching and breathing exercises.
There will be no result if you take long breaks between workouts. An important success factor is regularity and systematicity. It is enough to set aside 15 minutes each day for others to notice the effect. It is necessary to follow the main principles of the method:
- Classes are held barefoot in loose clothing, which does not squeeze the waist and does not restrain movement.
- Before training you need to ventilate the room / hall.
- Before you start the first lesson, you should choose the time – it is not recommended to change it in the future.
- All movements are performed only at the time of the breath.
- At the preparatory stage, it is necessary to measure waist volumes – and on the 4th day you can track the results.
- There should be at least 2 hours between the last meal and the workout.
The principle of the method consists in deep breathing, in which the diaphragm is activated – a strong exhalation follows a sharp breath. It will take about a month to learn how to properly perform the technique.
Bodyflex slimming exercises include 3 basic postures:
- stretching – increases the elasticity of the muscles;
- isometric – the action is directed to a specific muscle group;
- isotonic – several muscle groups are trained at once.
Movement should be slow and smooth – no strong or abrupt jerks! Gymnastics consists of several exercises that work out all the muscles.
Perform tasks should not be in an arbitrary order, but strictly according to the recommendations.
Advantages and disadvantages of the technique
Deep breaths expand the volume of the lungs, due to which there is an enhanced saturation of blood with oxygen. This process speeds up the metabolism – and body fat goes. Experts have proven the benefits of gymnastics, which outweighs the possible harm.
Gymnastics bodyflex for weight loss does not tolerate errors, so breathing must be brought to automatism even before the start of classes.
What do we have to do?
- In a standing position, bend your knees slightly and rest your palms on them.
- Pull the lips forward, round and try to exhale all the air from the lungs.
- It is noisy to draw the nose in as quickly as possible.
- Just as quickly exhale through the mouth – the diaphragm is maximally compressed at the same time as the abdominal muscles.
- Close your lips, hold your breath, counting slowly to 10.
It is better to first learn the proper breathing so that when performing the exercises there are no hitches.
The specialists have developed body flex for slimming the abdomen – the exercises are aimed specifically at this problem part of the body.
- Spread your legs shoulder-width apart, bend a little and put your palms on your knees.
- Slow breath through the nose – and a sharp exit mouth. At the same time you need to maximize the belly.
- Quick inhale with the nose, exhale through the mouth – draw the stomach in even harder, hold your breath for 10 seconds.
- Relax, repeat up to 5 times.
Beginners can do the exercise, lying on his back.
- Sit on the buttocks, legs folded so that the left lay completely on the floor, and the right on it, leaning on the heel.
- Right knee to pull the hand to the left side, at the same time “twisting” the body to the right and back.
- At the maximum point, solidify for 5 seconds, smoothly return to its original position in 10 seconds.
- Change the position of the legs and repeat the exercise for the left side. Run up to 5 times.
All movements should be smooth. It is important to control the position of the body in order to avoid pain.
Bodyflex breathing exercises for weight loss stretches deep muscles, spine and strengthens the lower back:
- Stand on all fours, the emphasis on the palms and knees. The legs are arranged arbitrarily – joined together or spread apart to the width of the foot.
- Inhale deeply, suck in the stomach, arch the back, head down.
- Hold in this position for 10 seconds, exhale.
- Inhale again, by pulling in the abdomen, bend in the back, head thrown back a little.
- Count 10 seconds, exhale.
- Return to the original position, repeat 5 times at a slow pace.
- Lie on your back on the mat.
- Tear off straight legs 20-30 cm from the floor.
- To lift the left leg on the maximum vertical, to lower.
- While the left leg goes down, you need to raise the right one up.
- When raising and lowering count to 10.
- Relax, perform up to 5 repetitions.
This exercise bodyflex for weight loss for beginners. To complicate the task, it is necessary to rise and take the emphasis on the elbows:
- The gaze is directed forward, legs are raised 10 cm above the floor.
- At such a height, widely spread and flatten the legs by crossing movements, imitating scissors.
- Alternate the top position of the left and right legs.
- Do the exercise for 10 seconds, relax and do up to 5 repetitions.
- Feet wide thighs, back and head to keep straight.
- Connect the palms at chest level, touching only the fingertips.
- Back round, increase the pressure with your fingers.
- Being at the maximum voltage, count to 8.
- Relax, perform 3-5 repetitions.
- Put your legs shoulder-width apart, palms up on your knees.
- Bend the body forward, lower the elbow of the left hand on the left knee.
- Simultaneously, straighten the right leg back, resting on the toe. Raise your right arm forward over your head.
- Stretch the right side for 10 seconds, return to the starting position.
- Repeat for the other side, feeling the stretch from the hip to the arm.
- Do exercise no more than 3 times.
This bodyflex is designed to slim the abdomen and sides, because all the muscles of the body are involved.
The technique is not designed for pregnant women – during this period, you need to take care not about a thin waist, but about the health of the future baby. After childbirth, you can begin to perform the technique after 6 months, when lactation is fully adjusted.
Among the contraindications experts call:
- hormonal disorders;
- history of bleeding;
- high blood pressure;
- intervertebral hernia and protrusion;
- chronic diseases in the acute stage;
- pulmonary hypertension;
- heart failure.
All the rest is allowed bodyflex – the benefits of training is expressed not only in weight loss, but also in improving health. However, if you feel unwell during training, you must stop the exercises and consult a doctor.