We all know that physical activity is necessary to lose weight. But what should those who do not have the time and opportunity for full training do? gym? An alternative could be breathing exercises for weight loss, which do not require a lot of effort and take a little time, but, nevertheless, it is really effective. How does it work, and how to breathe to lose weight? Let's try to figure it out.
Breathe correctly to lose weight. This seems something strange to many, because it seems that there is no connection at all. Nevertheless, it is there, and very close. The essence of breathing exercises is to return to natural breathing. Breastfed babies always breathe deeply, with their stomachs, and their diaphragm takes an active part in the process. The lungs are completely filled with air and are completely released from it when you exhale. As we grow older, we lose this ability and breathe through our chest. In this case, the diaphragm and lower parts of the lungs are involved in this process very little, the air is not completely exhaled.
But full saturation of the body with air is extremely important, in particular for losing weight. Due to the fact that the cells receive enough oxygen, the body metabolism accelerates, respectively, fats are burned more actively. Improves digestion, from the body waste and toxins are actively removed. Oxygen promotes the oxidation and breakdown of fat. Another benefit of breathing exercises for weight loss is that they calm, reduce the production of stress hormones, while simultaneously increasing the production of happiness hormones. As a result, we fight depression, feel calmer and more harmonious, getting rid of the need to eat away stress.
Breathing exercises beneficial for the body as a whole, and it has the following advantages:
- reduces hunger;
- stimulates digestion;
- breaks down and oxidizes fat cells;
- provides the body with additional energy resources;
- increases the body's defenses;
- helps cleanse the body of harmful substances;
- calms down.
What is the name of breathing exercises for weight loss? It all depends on the technology. The most popular trends today are bodyflex and oxisize. Learn about bodyflex with Marina Korpan in. Both work with full breathing, but there are certain differences. It takes only 15 minutes to complete both complexes. In bodyflex, the essence is to hold your breath for 8-10 seconds after taking a deep exhalation. Exercises are done specifically during the delay. With oxidation, short “inhalations” and “exhalations” are made. That is, taking a deep breath, we take three small breaths, and, after exhaling deeply, we take three short breaths.
Preparing for breathing exercises
Breathing exercises for weight loss will help you get in shape in just 15 minutes a day. It does not require a trainer, special equipment or clothing.
Breathing exercises have contraindications. You should not exercise during pregnancy, increased intracranial pressure, bronchial asthma, glaucoma, certain heart and vascular diseases, or after recent operations. If you have any diseases, be sure to consult your doctor first.
How to properly do breathing exercises for weight loss, It is important to consider the following rules:
- You need to exercise regularly. In the process of losing weight - every day, and when you have already achieved results, you can do exercises three times a week to consolidate it.
- Do not exercise immediately after eating. In general, the best time is in the morning on an empty stomach. You can drink water during class.
- It is important to ensure a sufficient supply of oxygen. Ventilate the room in which you will practice. In the warm season, it is ideal to do gymnastics in an open space.
It is recommended to start with one exercise, with the help of which you will accustom yourself to proper breathing.. Lie on your back, place your palms on your stomach, inhale and exhale slowly and deeply. As you inhale, your diaphragm should smoothly fall down towards your legs, and your stomach should inflate to the maximum. As you exhale, the diaphragm moves upward towards the head, and the stomach retracts. It is important to use the stomach as much as possible, while the chest should remain almost motionless. You need to inhale exclusively through your nose, and exhale through your mouth.
To begin with, it is enough to do the exercise for a minute, gradually increasing this time. If you are unaccustomed to breathing correctly, then at first you may experience weakness and dizziness. Only after going through the preparatory stage and mastering the basic principles of proper breathing will you be able to include other exercises in the complex and fully perform them.
You should not start a full set of exercises without being prepared. Otherwise, negative consequences are possible in the form of dizziness, hyperventilation and even loss of consciousness. It is important to start breathing exercises gradually. Even one exercise, performed fully, will help you lose weight. Fat will begin to be burned already at the preparatory stage.
How to lose weight with breathing exercises: exercises
Breathing exercises for weight loss combine the basics of proper breathing with working different muscle groups. This allows oxygen access to fat cells, so they will begin to be actively burned. The muscles will become stronger, which will ensure a decrease in centimeters in problem areas.
Marina Korpan system
The exercises developed by Marina Korpan will help you notice obvious results after just two weeks. The woman is the author of the method and book “How to remove belly fat.” At one time she herself got rid of excess weight, therefore, all the principles of gymnastics have been proven by her herself. Basic principles in in this case the following:
- Inhale smoothly through your nose, then take two more short breaths, then a long exhale and two short ones. Try to engage your stomach as much as possible while keeping your chest still. It is necessary to repeat 2-3 times.
- Inhale through your nose and exhale through your mouth, deeply and slowly. As you exhale, pull your stomach toward your back, while inhaling, push it forward. Repeat the exercise 3-4 times.
- Take a deep breath, lower your head and draw your stomach in tightly. Then, as you exhale, empty your lungs as much as possible of air and hold your breath for a few seconds. Repeat three times.
Marina Korpan offers a wide list of exercises for different parts of the body. She also insists on the importance of proper nutrition and recommends avoiding fatty, fried and salty foods. There is no need to adhere to strict diets and strict restrictions. Eat in small portions: small portions and often.
Alexandra Strelnikova's system
It was developed in the middle of the last century. Strelnikova, being an opera singer, originally developed it for voice restoration. A little later it was revealed that this technique is useful for diseases of the heart and blood vessels, disorders nervous system, problems with the respiratory system, gynecological and urological diseases, and it also helps to lose weight.
The essence of the technique is that you need to inhale through your nose, actively, noisily and quickly, and exhale, on the contrary, through your mouth, slowly and effortlessly. In this case, while inhaling, the chest should contract, not unclench. Direct exercises are done while inhaling.
The Strelnikova complex includes 11 exercises. It is recommended to start with the first three, gradually adding one new one to them:
- Take a standing position. Place your arms bent at the elbows, palms forward. Take four quick breaths while rhythmically clenching your palms into fists. Then lower your arms, rest for four seconds and exhale in a relaxed manner. It is recommended to repeat the exercise 24 times.
- Stand up straight, press your palms clenched into fists to your stomach. Inhaling air, push your arms down and tense your shoulders. Then return your hands to their place, relax and exhale. Repeat the exercise 8 times, then rest for four seconds.
- Standing straight, lower your arms parallel to the floor. As you inhale, lean forward and reach for the floor with your hands without touching it. As you exhale, do not straighten up completely. It is recommended to perform the exercises quickly - about 100 times per minute.
Once you have mastered these exercises, you can move on to others. They are also recommended to be performed with good access to fresh air.
Breathing exercises for losing weight in the abdomen and sides
- place your feet shoulder-width apart;
- bend your knees slightly;
- place your palms on your thighs just above your knees;
- Inhale and exhale deeply several times;
- then take a strong, deep exhale;
- take a sharp breath through your nose, inflating your stomach;
- exhale deeply through your mouth, fully drawing in your stomach, hold your breath;
- when pausing, keeping your stomach pulled in, place the elbow of your left hand on the knee of your leg on the same side;
- straighten your straight leg and extend it to the side so that it does not leave the ground;
- extend your arm straight above your head, feeling the tension in the side muscles;
- hold in this position for 10 seconds;
- inhaling, return to the starting position, repeat the exercise 3-5 times for each side.
Breathing exercises for the hips
Consider an effective exercise for losing weight on your thighs:
- The exercise is performed in a sitting position on the floor. Place your left leg on your right, bend them at the knees;
- place your right palm on your left knee;
- place your left hand behind your back;
- in this position, exhale and inhale, then take a deep breath and exhale sharply, strongly drawing in your stomach as you inhale;
- during the pause, you need to pull your left knee towards you and twist your body to the left;
- turn your head and try to look behind you;
- you should feel how the thigh muscles and lateral abdominal muscles work;
- you need to hold for 10 seconds, then inhale.
Repeat the exercise 3-5 times, then change position, and repeat it the same number of times on the other side.
The effectiveness of breathing exercises has been confirmed by numerous good reviews about her. Remember that all the benefits and effectiveness lie in proper breathing. If you find it difficult to learn it on your own, you can consult with a specialist who practices breathing exercises, or watch a video.
Breathing exercises for weight loss: video exercises
In an effort to lose weight, you have to resort to in various ways. Diet and regular exercise seem to be the most effective. physical exercise. Yes, the totality of these classical methods the fight against excess weight is most effective. However, unfortunately, not everyone who understands embodies the cherished formula of a healthy body in real life. And there are a lot of reasons for this - from laziness to enormous busyness and physical problems. While the gym requires effort and proper nutrition excerpts, breathing exercises for weight loss is always available to everyone without unnecessary stress.
Everyone has heard at least once that there is abdominal, abdominal, deep breathing, but not everyone takes this weight loss technique seriously. And in vain, because the results of breathing exercises are truly amazing. A simple complex, easily performed several times a day, can bring an order of magnitude more benefit than periodic exercise with variable motivation. Of course, if you include breathing exercises for losing belly fat in a general set of measures aimed at losing weight, the effect will be the most significant and truly amazing.
The complex, proven over the years, consists of four important exercises that must be performed sequentially. In this case, the chain of breathing stages must be repeated time after time for 15 minutes. This period can be either integral or divided into three parts. That is, you can study for 15 minutes at once or three times for 5 minutes - whichever is more convenient. In reviews of breathing exercises for the abdomen, they write that division into stages allows you to keep the body in good shape throughout the day.
Nasal inhalation
During breathing exercises, you need to draw air in such a way that only your nose is used. To do this, it is recommended to purse your lips tightly. The inhalation should be quick and sharp. It is important to get full lungs. The abdominal muscles remain relaxed at this stage.
Stomach lift
After the first weight loss exercise, the air trapped in the lungs must be retained by tensing the abdominal muscles. In this case, you should pull in the stomach and forcefully lift it upward. For a kind of monitoring that will provide information about the process of raising and lowering the organ, there is a little trick: you can put your hand on your stomach - and an understanding of the movement will be immediately obtained. At this stage of breathing exercises, the raised stomach is held in an unnatural position for about 10 seconds.
Video breathing exercises for weight loss in 15 minutes a day:
Incline
Still holding the air and stopping your breathing, lean forward and then immediately return to your original vertical position. Tighten your buttock muscles and hold yourself in this position for 10 seconds.
Oral exit
Finally, you can resume breathing - release the spent air. But this cannot be done abruptly. You need to gradually get rid of carbon dioxide, releasing it as if through a straw. The shoulders and head should be relaxed, but the abdominal and buttock muscles should remain tense until the exercise is completed. The breathing exercises technique for losing weight involves strictly following this algorithm. If you violate it, you can not only lose the promised result, but also endanger your own health. Yoga practitioners write that learning to breathe correctly is the most important art, because by learning to control your breathing, you can greatly improve your quality of life.
Popov's exercises
Lumbar
At the first stage of breathing exercises, you need to stand against the wall, pressing your back against it. Then inhale deeply until the lumbar area is tense. Pressing your lower back to your back, straining your stomach, you can gradually exhale the collected air, feeling every second of your breath. The scientist advises doing 8 repetitions per day.
Postpartum
Lie on your back on a flat surface with your hands under your gluteal muscles. Raise your legs as high as possible without bending your knees, trying to form a right angle with respect to the floor. Perform 15 times.
Pelvic lift
Place yourself on the floor with your stomach up, placing your hands behind your head. Bend your legs at the knees. Next, slowly lift your pelvis off the surface, trying to direct your hips toward your chest. Each approach involves 10 to 20 repetitions. Popov’s exercises differ from the classic ones by involving more significant physical activity, which gives a greater effect, but makes it difficult to combine them with a separately thought-out complex for losing weight in the abdominal area.
The role of oxygen
It is thanks to oxygen molecules that nutrients enter the digestive system, are perceived by the body an order of magnitude faster. The so-called villi, which make up the entire gastrointestinal tract, require high-quality oxygen supply to quickly absorb vitamins and minerals. It is this system that is most dependent on “clean air”. This can be seen even from a banal fact that everyone has encountered: in nature, appetite and the ability to absorb more food sharply increase.
With a lack of oxygen mass, the villi of the digestive tract are able to process 72% less nutrients.
After receiving the next portion of oxygen-rich air, the metabolism almost immediately accelerates to 130% compared to the initial state. In addition, oxygen creates and maintains an alkaline environment in which the process of converting absorbed food into nutritional enzymes is most active.
Oxygen also plays the following important roles:
- helps get rid of pesticides and toxins;
- oxidizes fat accumulated by the body;
- promotes calm and relief from stress.
By performing these exercises every day for 15 minutes, you can not only help the body get rid of belly fat, but also quickly remove two-thirds of toxins, because this is the part that is in a gaseous state. So the harmful effect of negative substances on all organs will decrease significantly. In the process of destructuring fat cells, the first process is oxidation by oxygen molecules, which in nature is called banal combustion. However, in everyday life, a person uses about a quarter of the light volume, which slows down the process of breaking down deposits on the stomach and other problem areas. Therefore, just by learning to breathe deeply with proper air retention, you can significantly improve your results.
In the end, the production of the stress hormone and its distribution are inhibited by the same oxygen molecules. Therefore, normal access to fresh air helps relieve stress and significantly reduce the risk of depression. This is extremely important when losing weight, because it is difficult for the body to adjust to strict dietary restrictions or the transition to significant physical activity. Thus, learning to breathe correctly and measuredly is one of the first tasks for those who strive for a slim and, most importantly, healthy body. An easy-to-perform set of exercises will open a new side of life for many, because almost all people today ignore breathing exercises. There is nothing difficult about trying it once. As in daily repetition, because 15 minutes of time is not at all the price that is worthy of such a stunning all-round effect.
Normal everyday breathing is superficial; it does not fully satisfy the needs of the human body. Impaired oxygen supply to the body slows down all processes. Breathing exercises for weight loss are a safe method of eliminating excess lipid deposits; it does not require exhausting physical activity.
There is no doubt about the benefits of breathing techniques. Mainly, this is a centuries-old practice of eastern peoples. Millions of people from all over the world have experienced these methods. Having, regardless of age category, the quality of life is complicated and failure occurs in systems and organs. Special breathing techniques, when following the recommendations, activate functions that are significant for weight loss and for a full life:
- Suppresses the desire to eat;
- Improves the digestive process;
- Break down lipid accumulations;
- Tone;
- Helps strengthen barrier functions in the body.
To speed up the process of burning lipids, spend 15 minutes on breathing exercises for weight loss.
Species
Many types of breathing exercises have been developed. An interested person can choose a technique taking into account his capabilities and individual preferences. The most popular and widely used are described below.
Bodyflex
The Program includes: aerobic breathing and a selection of specially designed exercises and poses. Performing all actions smoothly, at a slow pace, creates a greater load than when jogging or visiting the gym. During the execution of the program, diaphragmatic breathing is used, accompanied by loud sounds. When performing breathing exercises, air is passed through the nose, exhaled through the mouth and one breathing movement continues for up to 22 seconds.
Breathing technique:
- The lips are pulled forward and slightly rounded. They exhale all the air, after which they try to exhale all the remaining air;
- Inhale a stream of air quickly and deeply;
- Breathing is held (3 sec.);
- Open the mouth wide, strain the diaphragm and abdominal muscles, exhale, accompanied by the sound “p-a-x-x”;
- Hold your breath for 8 counts. The abdomen is pulled in as far as possible;
- Inhale at full strength, relaxing the muscles. The sound should be “s-sh-sh”.
The effectiveness of breathing for weight loss was noticed after the first lesson. Blood circulation improves, the body is saturated with oxygen. Intensive breakdown of lipids occurs, and the psycho-emotional state improves. There is an improvement in the general condition of the body, a charge of vivacity and a surge of energy are felt.
Include three types of physical activity:
- Isometric - developing one muscle group;
- Isotonic - working through several groups;
- Stretching.
Thus, by performing proper breathing for weight loss, achieving the desired effect will not be difficult.
Through aerobic respiration, every cell is saturated with oxygen, which helps accelerate metabolic processes, improve lymph flow and remove toxic compounds. During exercise, the stomach contracts more intensely and its volume becomes smaller. Due to active breakdown, the subcutaneous layer of fat gradually disappears.
As a result:
- Body volume decreases;
- The full functioning of all body systems is launched;
- Skin regeneration and rejuvenation occurs;
- The body becomes more flexible.
The exercises do not require a large amount of time. This is a universal complex that has no age restrictions.
Not a single intense workout (running, aerobics) will give such results as an hour of bodyflex. During breathing exercises, 3500 kcal are burned, and in 7 days of training the volume is reduced to 10 cm.
Before choosing bodyflex, you should familiarize yourself with the contraindications; not everyone can use such a high load.
The bodyflex technique will have to be abandoned if:
- Pathological changes in the myocardium and blood circulation;
- Arterial hypertension;
- The presence of implants in the spine and after spinal surgery;
- Inflammatory processes occurring in acute form;
- Infectious diseases;
- Chronic pathologies that occur with exacerbations;
- Neoplasms;
- Bleeding of any etiology.
Important! In order not to provoke an attack of nausea and vomiting, you should refuse to eat before performing the bodyflex complex. The interval between exercise and eating is about 3 hours, but not less than 1.5 hours.
It is necessary to understand that mastering the technique requires patience and time. Full training is possible only after 4 weeks of training.
Oxysize
Oxysize is one of the the latest techniques, differs from others in its softer approach. This set of breathing exercises is suitable for everyone, as there are no contraindications to it. Best results can be achieved by people with excessive accumulation of lipid deposits. To fight with muscle mass, the method is not calculated.
How to breathe correctly:
When performing techniques, they combine continuous breathing from the diaphragm and stress on specific muscle groups. Breathing is performed in this way:
- Inhale;
- Exhale three times;
- Exhalation;
- Inhale three times.
You should not hold your breath during exercise. During training, there are no techniques that require you to pull in your stomach. The stress from oxysize is minimal for the body.
By systematically performing this technique, the problem of excess weight is solved. Global changes in weight loss are difficult to achieve, but it should be noted that the goal of the technique is to reduce body volume. The best results can be achieved with. The creator of the method recommends eating 4 times, mainly with natural products. Calories of food consumed should not be more than 1700.
As a result of the classes, the figure is corrected, subcutaneous fat is eliminated and areas with cellulite are eliminated. Losing excess weight has a positive effect on general condition body.
Breathing exercises by Strelnikova
This technique was developed for medical purposes. A set of exercises supports the respiratory system well and improves respiratory function. Strelnikova’s gymnastics are intense. There are many quick movements in it, after which they tend to inhale air currents, not allowing the chest to expand.
To obtain the desired result, you must follow the recommendations:
- Particular attention should be paid to inhalation. It is done abruptly and is accompanied by a noise similar to sniffing;
- Exhalation is the next step after inhalation. You should not hold your breath. The process happens quite naturally;
- The tempo of the marching step is set, with all the main actions performed while inhaling;
- The strength of the load, approaches and inhalations, is increased gradually. The number of approaches should always be a multiple of the number of breaths;
- No more than 5 seconds are spent resting between exercises.
As a result of training, metabolic processes in the body are accelerated, the blood is saturated with oxygen, and this contributes to:
- Consumption of internal energy accumulations;
- Elimination of stagnation;
- Improving blood circulation and lymph circulation;
- Breakdown of the lipid layer. Fat is converted into energy;
- The psycho-emotional state becomes stable;
- The tone increases.
By performing breathing exercises according to Strelnikova, stable results are achieved. Having reached the goal, the necessary parameters are not lost over time. In addition to the fact that the figure becomes graceful, the body becomes healthier, the barrier functions of the body are strengthened, and the development of serious illnesses is excluded. Despite a lot of positive qualities, Strelnikova’s set of breathing exercises has a number of contraindications:
- Complex cases of pathological processes;
- Acute illnesses accompanied by hyperthermia;
- Thrombophlebitis occurring in acute form.
By adhering to such a system, good results are achieved, but one should not forget about a balanced diet and healthy products nutrition.
Chinese gymnastics jianfei
By using Jianfei breathing exercises for weight loss, you get rid of the desire to eat or significantly dull this annoying sensation. The respiratory system is carried out using abdominal breathing. Simultaneous performance of three exercises and diaphragmatic breathing is the main technique.
It is worth emphasizing that such exercises are a whole philosophy that allows you to create a beautiful body and harmony of the soul. Before performing the complex, it is important to disconnect from extraneous thoughts. All that matters at the moment of execution is the goal and the method of achieving it.
Execution technique - useful actions:
Jianfei is a gradual combination of upper and lower breathing:
- “Wave” - inhale slowly and deeply, raise the chest and draw in the peritoneum. Stay in this position for a second, then exhale, sticking out your stomach and drawing in your chest. Breathing exercise suppresses the desire to eat, helps you quickly get full, and satisfy the feeling of hunger;
- “Frog” - inhale and exhale alternately oral cavity and nose, holding your breath for 3-5 seconds. At this stage, the abdomen feels completely filled with air. Thus, blood flow in the body is improved, metabolism is stimulated, and digestive function is adjusted;
- “Lotus” - breathing technique is performed three times. First 5 min. Inhalation and exhalation are controlled. Breathing should be deep, unhurried, and not lead to movement of the chest and peritoneum. At the next stage, 5 minutes of breathing occurs in any form. The third stage is similar to the first, relaxing exhalation. Next, over the next 10 minutes, breathe naturally and without force. “Lotus” gives strength, eliminates fatigue, tones and improves the psycho-emotional state.
As a result of systematic exercise, the respiratory function of organs and tissues is ensured, the water-salt balance is accordingly normalized, the immune system is strengthened, and metabolism is improved.
By performing the exercises systematically, according to the recommendations, you can smoothly lose excess weight. All processes start after the first lessons. But a tangible result (10-12 kg) is noticed after 3 months of breathing using this technique.
Contraindications:
- Gestation period;
- Pathologies of the spinal column;
- Predisposition to internal hemorrhages.
“Lotus” is a posture for meditation. It is performed before or after meals. There are no restrictions regarding food. If we talk about the “wave” and “frog”, then the exercises are performed on an empty stomach.
Qigong
Qigong is a product of Taoist psychopractices. Traditional exercises are performed to restore a healthy balance between mind and body. They include various techniques, but if we're talking about about getting rid of excess weight, breathing techniques should be combined with special dietary nutrition.
The diet has its own principles and it is important that the harmony of tastes be maintained. Meat should be avoided, and it is also important that there is no oversaturation during food consumption. The last meal should be 4 hours before bedtime.
It is important to learn how to breathe correctly, as there are many types of breathing in this system. Below are just a few of them (the main ones).
Breathing technique:
- Natural - soft, long breathing, shallow and free;
- Abdominal (direct). The abdomen takes part in the breathing process; it protrudes when inhaling and retracts when exhaling;
- The reverse is performed similarly to the direct one, but exactly the opposite. When inhaling, the abdominal muscles retract; when exhaling, they protrude;
- With delays - after inhalation or exhalation. The duration of the interval can be arbitrary;
- Latent is also called filamentous, since breathing technique practically invisible to others.
Gygung is a serious trend, elements of which are used by fitness trainers for their training. Exercises are divided into categories:
- To statics;
- On dynamics;
- On balance.
The approach to each of the proposed exercises does not tolerate fuss, but requires intensive study.
Each element of training helps enrich the blood with oxygen, relieves stress and excessive irritability, and stimulates metabolic processes. By systematically performing the respiratory complex, they prevent the appearance of many ailments and are cured of pathologies caused by obesity. In the process of losing weight, the skin tightens and becomes more elastic and firm.
Zigong - used to eliminate specific problems. The possibilities of this breathing exercise are endless.
Who are these exercises contraindicated for:
A tired body, non-compliance with the daily routine and rest, emotional turmoil is a reason to cancel exercises. The effect is felt only in a calm state.
Contraindications:
- Fatigue of the body;
- Nervous disorders;
- Dysfunctions of the musculoskeletal system;
- Abnormal development of the spinal axis;
- Exacerbation of chronic ailments;
- Therapy with potent drugs;
- After surgery;
- Hyperthermia or hypothermia and a large deviation from the norm;
- Professional sports, heavy loads.
There are no contraindications if the exercises are carried out under the watchful supervision of the Master.
General rules for performing breathing exercises
All breathing exercises are effective, you just need to do them correctly and systematically. They must complement the usual way of life, and for this it is important long time do not interrupt the course of therapeutic exercises. Also general rules for all breathing exercises is:
- Good mood, stable psycho-emotional state;
- Access to fresh air flow. The best effect is achieved by exercising in a park, forest, or on the shore of a reservoir;
- Start with the easiest exercises and gradually increase the load;
- Focus on breathing;
- Slowness in performing exercises;
- Unpleasant sensations and discomfort are a reason to interrupt the workout and consult a doctor.
I know, I know your problem if you are reading these lines. I know that you have already tried a million recipes on your way to a slim figure. And I sat on cucumbers, and on buckwheat, and on a vegetable diet, and on a protein diet. I know how you tried a hundred times to go to the gym since Monday or even trained hard, stomping on the step and swinging dumbbells. What about these math exercises when counting calories, when the numbers in your head are jumping up and down, but your body still persistently demands food? Endless circle of hell! And everyone keeps saying: miracles don’t happen, be strong, love your fat, conquer your laziness.
However, not so long ago, I came across a book on the Internet in which I read that you don’t need to do all this, you can just breathe and lose weight. Funny, right?! I laughed too, but the thought of it kept nagging at my brain. If such a system really exists, then someone in Ufa should know about it? Indeed, it turned out that in Ufa there are not so few trainers of the Bodyflex program, that’s what it’s called. Thus, I met Aigul.
She has been helping people burn fat by breathing for two years now. Aigul told me about the principles of the effect of oxygen on fat cells and that in a month of training you can remove about 10 centimeters from the waist. At the end she added that there is no need to follow a diet, just try to eat protein foods after lunch. To be honest, the last phrase alarmed me. If you eat protein foods and without bodyflex, you can lose weight! However, no one will hit you on the head for checking! Aigul assured that the result is visible after just seven daily workouts. So, we take the average girl who wants to lose weight and give her a breath. Meet Maria.
For the purpose of the experiment, Masha surrendered to the power of our measuring tape. This is what came out of it. We measure Masha before the start of classes.
For seven days in a row, every morning, after waking up, on an empty stomach (this is very important), Maria breathed according to the method and performed 7 exercises, which I will give below, for 20 minutes. The result was not long in coming. The control measurements amazed me.
|
Body part |
Before class |
After 7 days of classes |
Result |
Add the “Result” column and get, voila, minus 11 cm. Simple! Without straining! In a week! The results are stunning! Imagine if a month will pass? How about six months? So from any fat trust you can get a slim person! With these words, I immediately want to give out a portion of sarcasm, the topic of whether the technique will help if you eat a fatty hamburger after training. Of course not! You don't have to be a coach to understand this. Aigul says that during breathing exercises, when the abdomen is drawn in (see below), the volume of the stomach decreases, so satiety comes faster and a hamburger will not physically fit into the practitioner. Of course, like any other method, Bodyflex gives results only in combination with at least basic abstinence in nutrition.
Exclusively for readers of the site, Aigul and I have prepared seven of the most effective exercises to burn hated fat.
Bodyflex breathing principle
But before you start doing the exercises, you need to master your breathing. Briefly, under the strict guidance of my new friend Aigul, I’ll tell you.
Stage 1. You need to pipe your lips like you're blowing out the candles on your anniversary cake and let all the air out of your lungs while sucking in your stomach.
Stage 2. Close your lips and inhale sharply through your nose, as if you are going to absorb all the oxygen in the room, while leaving your chest motionless and inflating your stomach (This is the most important stage in our business, direct the air when inhaling not to the place where you think your lungs, and a little lower, into the diaphragm.).
Stage 3. First, wrap your lips between your teeth (women will understand me - this is how we get lipstick wet), then open your mouth wide and at the same time push all the air out from the depths of your body, throwing your head back a little, you should get a sound like “Paaah.”
Stage 4. Pull your stomach under your ribs, stick it directly to your back to make it easier, you can even slightly round your back and stand in one of the poses that I will give below. Stand and not breathe for 8-10 seconds.
Stage 5. Inhale, relax and breathe normally.
Everything is simpler than simple actually. Aigul says that you just need to believe in it, feel and understand that in this way we saturate the body with oxygen, in the flame of which fat burns. You can check whether you are breathing correctly or not in the following way. First, you should feel slightly dizzy from the oxygen, which is in large quantities entered your body. Secondly, after training you will feel an unreasonable surge of energy and good mood. If all this is present, you are on the right track.
Exercises for the fourth stage of breathing
In each of these poses you need to freeze without breathing during the fourth stage, and perform each pose at least three times. In non-stop mode, training should last 20-25 minutes, no more. By the way, the author of this technique, American Greer Childes, changed her clothing size from size 52 to size 42, thanks to breathing.
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The exercises are incredibly simple, the most difficult thing in Bodyflex is to master breathing. But if you decide to take them on, study the question carefully, like any technique, Bodyflex has side effects. For example, it should not be practiced by pregnant women. There is also positive aspects- blood oxygen saturation, massage internal organs etc. In general, I advise you to consult a trainer or at least read the book by the author of the Greer Childers method, “Bodyflex. A magnificent figure in 15 minutes a day.”
Finally, I want to say that Maria continues her exercises. I think in a month or two we will return to this topic to show off the results. If it suddenly happens that my words inspire you and you start practicing, send your before and after photos to us at rb7 (egorova@site), we will rejoice together!
Hello, dear Readers!
Many, with some doubt, will say: miracles do not happen, to reduce weight, you need to burn calories. Such people believe that they can only get rid of obesity through physical activity, diets and various cosmetic procedures.
They are right about only one thing - to achieve a slim figure you really need to burn calories. But this is precisely what the breathing technique for reducing abdominal volume is based on.
The method has many advantages compared to others.
Main advantages:
- dulling of hunger;
- improved digestion;
- effective breakdown of fat cells;
- providing the body with activity and energy;
- strengthening the immune system;
- removal of all harmful substances from cells;
- calming effect on the nervous system.
By adhering to the technique, you do not need to limit yourself in food or exhaust your body with physical activity. To become slim, you just need to breathe correctly.
How does this method work and why is it so effective?
Without breathing, the human body is unable not only to function properly, but also to exist.
Modern scientists have come to the conclusion that breathing techniques are the simplest, but at the same time effective way to strengthen and tighten muscles. It allows you to perfectly get rid of fat deposits in the waist area.
To ensure effective results, you need to learn how to breathe correctly. This is not difficult to do. As you inhale, you should inflate your stomach. Only the nose is involved in the process.
During exhalation, on the contrary, the stomach must be pulled in as much as possible. Exhale through your mouth. In this case, the diaphragm is included in the process. This is how newborn babies breathe.
Adults inhale shallowly. The stomach is practically not involved in this process. As a result, oxygen does not reach the lower parts of the lungs. But the waste is not completely removed.
The body is not fully supplied with oxygen. The functioning of many systems deteriorates significantly, and, of course, fat deposits appear on the figure.
Effectiveness of active breathing
The method is quite simple, but it provides excellent results. It is recognized by doctors as effective for getting rid of extra pounds. Doctors give many reasons in its favor.
Saturates the body with oxygen. Provides good metabolism. Normal metabolism allows you to break down fat cells much faster.
Helps improve digestion. As a result, the body receives useful energy faster. Thanks to this, the production of ATP molecules that break down fat cells is activated.
It is oxygen that provides the ideal environment for the functioning of these molecules. Consequently, fat cells are better broken down.
Toxins that enter the body accumulate in fat cells. Of course, this leads to weight gain. The body, in an effort to protect organs from the negative effects of harmful substances, uses fat cells as a storage facility for toxins.
The technique allows you to remove such “garbage” from cells. This eliminates the need for fat cells. The body no longer produces them.
Oxygen oxidizes fat deposits. Those people who have learned to breathe correctly and deeply ensure the destruction of fat cells at a rapid pace.
Oxygen, properly supplied to the body and in full, reduces the amount of stress hormones in the blood. A person no longer feels the need to “seize” troubles.
Origins
About the positive impact of the body contouring approach on human body known since ancient times. In the East, the Qigong technique was used in martial arts.
It is based on focusing on inhalation and exhalation. This approach allows the warrior to restore strength and achieve inner harmony.
Chinese sages noticed that shallow breathing leads to aging of the body. If a person saturates the body with oxygen to the fullest extent, then he significantly prolongs his youth and gets rid of many diseases.
And the relationship between weight loss and deep breathing was first noticed by the American D. Johnson. She is considered the founder of Oxysize gymnastics.
Execution technique
The good thing about this technique is that it requires virtually no costs. To perform it, it is enough to allocate 15-20 minutes during the day. She does not need any special equipment or the help of a trainer.
However, it is necessary to perform all exercises correctly. Otherwise, it will not be possible to achieve the desired result.
Is it possible to figure out how to do it yourself? The video given in the article will allow you not only to understand the technique, but also to completely master it.
Preparation
In order for the technique to provide the required result, the following rules should be adhered to:
- All movements must be performed regularly.
- It is best to practice in the morning, immediately after waking up.
- Be sure to provide fresh air during exercise. Experts recommend exercising in nature. If this is not possible, then open the window wide.
- You should not start exercising immediately after eating. You can start only 2 hours after eating.
- You are allowed to drink water during classes.
Proper execution
There are several methods. Regardless of which one you choose, first learn to breathe with your stomach.
Master this technique with the help of specialist instructions:
- Lie on your back. Place your hands below. Exhale all the air through your nose.
- Now begin to inhale slowly. At the same time, lower the diaphragm down. Thanks to this, the lungs are completely filled with air. Control with your hands this process. You should feel your stomach become rounder.
- Without holding your breath, exhale slowly. At this time, the diaphragm rises up. The abdomen is pulled inward as much as possible. The lungs are emptied of air.
During execution, follow these recommendations:
- You should feel the air filling your stomach. In this case, the chest remains motionless.
- Perform movements calmly and smoothly.
- If you are doing them for the first time, do not start with deep breaths. This may cause dizziness. Initially, feel how to do it correctly and bring it to automaticity. Then you can move on to deep breaths.
- The first lesson lasts 1 minute. Gradually increase the duration of gymnastics by 25-30 seconds. But one session should not exceed 5 minutes.
This approach will not only allow you to effectively learn the technique, but will also take care of your body.
It improves blood circulation, cleanses the blood, and activates metabolism. As a result, fat layers are effectively reduced, especially in the abdominal area.
Study this exercise carefully. And it doesn’t matter at all that at first you will only perform 1 exercise. This is still quite an effective means for losing weight in the waist.
Reviews from people show that even once a day is enough to get impressive results.
Types of techniques
Several effective techniques have been developed that allow you to use breathing to lose excess weight and perfectly heal the body. Let's look at the most effective and popular ones.
Bodyflex
It was created by the American Childers Greer. The complex is based on a combination of proper breathing with yoga exercises and includes 13 exercises.
Of these, 2 are intended for facial muscle tissue. The rest are for improving the body. At the same time, 4 exercises ensure a decrease in volume in the waist area.
This technique, when performed correctly, helps increase carbon dioxide in the blood. It pushes incoming oxygen out of hemoglobin.
Thanks to this effect, sufficient oxygen enters the muscle tissue. Here it provides one of the most important tasks - actively breaks down fats.
How to do Bodyflex
You can significantly improve your waistline with the following exercises included in the Bodyflex complex:
Feet stand shoulder width apart. Place your hands on your hips, slightly above your knees. Take a deep breath. The press retracts. Exhalation. As you release your lungs, pull in your stomach. Hold your breath. At this time, lower your tongue down, tightly squeezing it with your lips.
Without changing the position of your head, lift your eyes up. Stay like this until you can't breathe. Repeat 5 times.
Side stretch
The initial position is the same. Inhale - exhale. Hold your breath. Without lifting your right leg from the floor, transfer the weight of your body to your left knee. Push your left elbow into it.
Raise your right hand up and stretch to the left. Hold for just as long as you can without breathing. Repeat 3-4 times in each direction.
Abdominals
Lie on your back. Bend your knees, keeping your feet flat on the floor. Hands raised up. Inhale - exhale. We hold our exhalation. Raise your shoulders, stretch your arms up.
Tilt your head back a little and focus your gaze on a point on the ceiling behind you. Repeat 3-4 times.
Scissors
Lie on your back. Legs are straight. Inhale - exhale. Exhalation delay. Straight leg swings in the air. It is advisable to do 9-10 swings. Repeat 3-4 times.
Qigong
The unique Chinese technique has another name: Jianfei. The literal translation of this name speaks for itself - “losing fat.” The technique is also based on belly breathing.
The complex includes only 3 exercises: “frog”, “wave”, “lotus”. This is a fairly effective remedy for reducing waist size. Reviews from women indicate that without much effort it allows you to reduce volume by almost 2 sizes in a month.
How to perform
The Qigong technique consists of such exercises.
Wave
Slow breath. At the same time, the abs are drawn in and the chest is rounded. Hold your breath for a while. Then exhale slowly, drawing in your chest and rounding your belly.
Frog
Sit on a chair. Feet stand shoulder width apart. Place your elbows on your knees. Make a fist with your left hand. Grasp it with your right hand. Place your forehead on your fist. Close your eyes and relax as much as possible.
Now start breathing slowly according to this pattern: exhale – inhale – hold your breath for a couple of seconds – exhale as much as possible.
Lotus
Take the lotus position. Breathe steadily and slowly for 5 minutes. The stomach and chest should not rise. Try to breathe completely silently. For the next 5 minutes, breathe deeply, without controlling the rise of your chest and volume.
Then, for 10 minutes, completely disconnect from your breathing as if it exists separately from you. Indulge in meditation.
Strelnikova's approach
The main purpose of this technique is to restore the vocal voice. However, over time, it has been observed that it is an excellent therapy for most diseases of the lungs, genitourinary and nervous systems.
Doctors began to use this technique for patients suffering from obesity. The results were great. Strelnikova’s system made it possible to get rid of extra pounds perfectly.
The effectiveness of the technique is dictated by the activation of metabolism. Improved metabolism is known to stimulate the rapid breakdown of subcutaneous fat.
The main essence of this technique is the shortest, sharpest breaths through the nose, with a compressed sternum.
Pam Grout's method
The unique scheme consists exclusively of breathing exercises. It does not include supplements or physical activity. And at the same time it is effective and effective method weight loss.
At one time, Pam faced the problem of excess weight. She has experienced many different techniques. But none of them could keep her slim. That's when Pam turned to breathing exercises. The results exceeded all expectations.
Oxysize technique
This approach is often confused with the Bodyflex complex. They are indeed very similar, but have a very important difference.
The Oxysize system, unlike Bodyflex, involves a light and soft technique. There are no sharp exhalations in the complex. That is why the Oxysize technique is allowed even for pregnant women.
The method has several other advantages. You can exercise at any convenient time, and it is not necessary on an empty stomach.
It has been noticed that women who practice Oxysize gymnastics burn calories 1.5 times faster than when working hard on an exercise bike. The complex provides an excellent load to the abdominal muscles.
How to perform the Oxysize complex
Several exercises will allow you to correct your figure:
- To get rid of fat deposits in the waist area. Stand up straight. Feet shoulder width apart. Pull your pelvis forward. Raise your left hand up. With your right hand, grab your left wrist. Stretch up and to the right. Inhale with your stomach - exhale. Do the exercise in the other direction.
- To strengthen the muscles of the back, abdomen, eliminate fat at the waist. Sit on a chair. Connect your feet and knees. Place your left hand behind your back and rest against the seat. Lift the right one up. Turn your body to the left. Pull your hand in the direction of movement. Inhale - exhale.
Marina Korpan system
Marina Korpan is the only certified specialist in Russia who uses her developments for figure correction. She combined two effective complexes: Bodyflex and Oxysize.
Marina Korpan’s system is an excellent way to burn subcutaneous fat. However, it does not contain grueling workouts and does not imply serious dietary restrictions.
How to perform the Marina Korpan complex
Execution order:
- Inhale slowly through your nose. The abdomen is almost completely retracted. Slowly release the air through your mouth. The abdominal muscles relax. As you exhale, your stomach should stick out. Repeat this breathing 3 times.
- Inhale through your nose. Slowly fill your lungs with air. Exhale the air (through your nose) in two sharp exhalations. Slowly inhale through your nose again. Now take 1 long exhalation and 2 sharp exhalations. Repeat 3 times.
- Take 3 normal breaths (through your nose) and exhale (through your mouth). Be sure to keep an eye on your aperture.
- Inhale through your nose. Now exhale a little through your nose. Exhale the rest of the air through your mouth. Also repeat 3 times.
Pranayama
It is based on yoga exercises. This technique effectively helps fight various skin diseases. It will be useful for gastrointestinal pathologies. Gymnastics improves the functioning of the cardiac system and cleanses the blood.
In addition, doctors have confirmed that regular performance of the Pranayama complex stimulates the body to self-cleanse. By getting rid of harmful substances, a person rejuvenates and improves well-being. And at the same time, active breakdown of fats begins in the body, which ensures the necessary weight loss.
For a flat stomach
It is best to initially study any practice with a professional trainer. This will make it easy to master the technique and perform it correctly at home.
If you are a beginner and have not yet managed to find a trainer, but really want to lose weight, then you can use the following simple complex:
Remember the correct breathing technique that was described at the beginning of the article. This is the first exercise of the complex.
Sit cross-legged on the floor. The back is straight. Hands lie on your knees, palms up. Inhale deeply through your nose. The stomach should be as round as possible. Exhale very slowly. At the same time, pull your abdominal muscles into yourself, and lower your chin down and press it to your body.
Exhale all the air. Relax your abdominal muscles as much as possible. Inhale quickly. Try to take in as much fresh air as possible into your lungs. Hold your breath. Tighten your abdominal muscles, trying to lift your stomach higher. Stay in this position for 10 seconds. To control the correctness of the exercise, you can place your hands on your waist.
Lean forward and straighten up. The shoulders are slightly rounded. Tighten your buttocks. Stay in this pose for 10 seconds. Exhale, relaxing your head and shoulders. Release the abdominal and buttock muscles only after you have exhaled completely.
As you can see, the complex is completely simple. If you devote 15 minutes to it every day, you can be sure that very soon your figure will improve significantly. Your waist will become slimmer and your abs will be perfectly toned.
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