Home new » Center for bodyflex and oxysize Kristina Kuznetsova

What is bodyflex?

Bodyflex (video, 15-minute morning complex) is a technique that helps create a toned body without cellulite, give elasticity to muscles and even get rid of wrinkles. The respiratory complex is performed in several stages. A detailed diagram will be discussed below.

The essence of bodyflex is aerobic exercise, i.e. exercises are performed while absorbing large amounts of oxygen. When it enters the body in sufficient quantities, it burns fat deposits. How does this happen? When you hold your breath for as long as possible, carbon dioxide begins to accumulate in the blood.

At the same time, the arterial walls become wider. When you inhale, the body receives an excess amount of oxygen. It is this excess that can burn fat and affect well-being. Since in ordinary life a person breathes incorrectly, filling the lungs partially when inhaling, weight loss does not occur.

Some scientists who studied the program and the effect of this technique on the body came to the conclusion that the effectiveness of the bodyflex system is much higher than any other physical exercise.

The main idea of bodyflex

The official idea is simple - oxygen burns fat in problem areas. Allegedly, when you hold your breath, a deficiency of it is created in the working muscle, then it is sharply “pumped” into the problem area and begins to burn.

In addition, static exercises, according to Greer, are many times more effective than aerobics:

They do not lead to muscle hypertrophy, which means that the legs and arms will not grow in volume.
Statics does not burden joints and ligaments, and can be practiced with sore knees and back.
They are a metabolic activator that causes the body to burn calories faster at rest.

This is all great, but the process of fatty acid oxidation is not so simple. Our body cannot “get started” with fat burning if there are simpler sources of energy, such as liver and muscle glycogen. Or maybe, but if the liver and muscles are empty and the body is experiencing an energy deficiency. Normally, the human body stores about 400 g of glycogen. This amount is obtained by adding up two average daily rations of a woman with normal nutrition. That is, switching the body to burning fat is not so easy.

The second point is that you need to activate certain receptors in adipose tissue for the fat burning process to begin. And they begin to work only if a person is in a state of calorie deficit.

15 minutes of exercise in the morning will burn approximately 50-100 kcal, and this is only if the person exercising is heavy. All bodyflex exercises are regional and low intensity. It is unlikely that anyone will be able to exceed these numbers with them.

What does bodyflex do for weight loss? Teaches you to suck in your stomach and trains the transverse abdominis muscle. It is thanks to this that saggy bellies are drawn in and waists are reduced. Fat is not burned without dieting. As for the rest of the paraphernalia, it can only tone the muscles a little if the person has not done anything before.

Training should be done every day on an empty stomach. The point here is to make it easier to draw in your stomach while holding your breath.

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Benefits for weight loss

Bodyflex (video, 15-minute morning routine) makes it possible to lose weight thanks to the correct breathing technique. Oxygen takes on the role of a fat breaker. There is a massage of the smooth muscles and walls of the stomach. After complete and confident mastering of correct inhalation and exhalation of air, the exercises are gradually introduced.

When performing a 15-minute complex, a colossal amount of calories is burned and a lot of energy is spent on it. Calorie cost calculations are provided as an example. The author of the program calls the figure 3500 calories, provided that the exercises are performed for an hour. Accordingly, in 15-20 minutes of training, 875 kcal are lost.

For comparison, when running, the same amount of energy is expended in 1.5 hours. Thus, a person begins to gradually and surely lose extra volume and kilograms.

The author warns about the need for a nutritious healthy diet without restrictions. If at the same time you also reduce the calorie content and volume of the diet, then this is fraught with a general loss of strength, weakness and reluctance to continue the program.

Principles of bodyflex

As with any weight loss methods and training systems, bodyflex has certain rules and requirements. If some are not followed, there will simply be no result from training, and if you do not listen to others in time, you can even harm your own health.

System. Bodyflex exercises should be done daily. You cannot skip training, otherwise you will not get the expected effect. If you miss more than 3 classes, you will have to practice breathing again almost from scratch.

Self-discipline. Be strict with yourself: regardless of your mood, desire to lie on the couch, or complaints about lack of time, allocate 15 minutes a day to exercise. Training should only take place on an empty stomach. It is best to do this before breakfast, when a new portion of food has not yet entered the stomach.

Restraint and strict adherence to instructions. The time allotted for classes should not be less than or exceed 15-20 minutes. Do not invent new exercises, perform only those developed by Greer Childers.

Nutrition. The bodyflex system does not imply any restrictions on food, that is, in addition to exercises there are no special diets. But don’t forget about proper nutrition and, having started classes using this method, become a fast food lover. You need to eat small portions, but often and, of course, try to avoid junk food.

Correct breathing

Before moving on to full-fledged exercises, it is important to learn how to inhale and exhale correctly. Breathing should not be shallow, but abdominal, then the lungs will function at 85 - 100%, and not at 25% as usual

Advantages

Adherents of bodyflex classes highlight several advantages of the system:

Weight loss occurs smoothly and gradually. The body does not experience stress or shock. Despite the smoothness, the volumes disappear quickly.
The functioning of the digestive tract is normalized, metabolism is enhanced and accelerated. That is why maintaining any diet is prohibited. All food is digested optimally and the gastrointestinal tract works more efficiently.
During exercise, the stomach begins to gradually decrease in size. This means reducing the amount of food consumed to limits that are comfortable for the body. This eliminates systematic overeating - excess food simply does not fit into a stomach toned by exercise.

Bodyflex is a set of exercises and videos that promote weight loss and improve overall health.

The lungs improve their function. Diaphragmatic breathing, intended for classes, is characteristic only of newborns and children in the infant period. With age, breathing becomes shallow and shallow. This is where problems with the breathing apparatus appear. Bodyflex cleanses, opens, oxygenates and increases lung capacity. Such changes also benefit other internal organs.

Flaws

Bodyflex (video - 15-minute morning complex) is an opportunity to lose weight easily and quickly, but, like any program, it has a number of disadvantages.

They are as follows:

Classes require iron willpower and consistency. Sizes go away only with daily training. Otherwise, the fullness will definitely return, and even with a significant increase in all volumes.
Many users who began working on bodyflex noted difficulties associated with dizziness, nausea and darkness in the eyes. Diaphragmatic breathing is not typical for adults, and therefore the initial steps are given to those practicing with great difficulty.
Bodyflex (the technique shown in the video), which includes a 15-minute morning routine, will not be effective for professional athletes. Having a strong and trained body and not suffering from obesity, excess weight and volume, they will not be able to make it even more perfect by resorting to bodyflex exercises.

The essence of the bodyflex technique

breathing from the stomach, not from the chest;
a special cycle of inhalation and exhalation with a delay;
15 minute complex, which is performed daily;
You should exercise on an empty stomach, in the morning or 3 hours after eating.

A system of 3 types of exercises that use muscles in different ways:

Isotonic. Individual muscle groups work, tendon elasticity increases.
Isometric. Increase muscle volume, their strength, strengthen muscles.
Stretching. Increases flexibility, the body becomes “plastic”.

Contraindications

Bodyflex exercises, despite their high effectiveness, may be prohibited if:

The person performing it suffers from hypertension. When you hold your breath, the body feels stress. Physical activity at this moment forces the heart to work faster. In this case, blood pressure inevitably increases.

The main contraindication is hypertension.

Classes take place during pregnancy. When breathing practice is performed correctly, constant compression and “massaging” of the abdominal walls occurs. Such compression negatively affects the condition of the fetus in the womb. If desired, you can leave the stretching exercises, provided that they are done slowly and carefully.
Recently had surgery or injury.
At the time of performing the exercises, an exacerbation of a chronic disease occurred.
The body has thyroid disorders or dysfunction.
Spinal surgery was performed.

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Greer Childers Method

The essence of the Greer Childers technique is to saturate the lungs with oxygen, which is necessary for the health of the body as a whole and weight loss due to the breakdown of fat cells. Any person who does not have the contraindications listed above can take up bodyflexing.

Childers' technique is to use a minimum number of items. The main thing is proper breathing. Breathing exercises are discussed in detail below. Physical activity is performed for 8-10 “airless” seconds, when active fat burning occurs.

Just two simple exercises

“Lion” and “Ugly Grimace” are the names of miracle exercises that not only develop correct breathing, but also help you lose several years by tightening the skin of your face and neck without plastic surgery.

Exercise "Lion"

Starting position - legs apart 30-35 centimeters wide, hands resting on legs (just above knees), pelvis lowered slightly as if just about to sit down, head looking forward. Next, we move on to performing a breathing exercise, followed by holding the breath and drawing in the abdomen. We return to the starting position.

The main exercise corrects the oval of the face, strengthening the muscles of the cheeks, the area around the eyes, and eliminates wrinkles that form around the mouth and near the nose. So, first you need to collect your lips in the form of a small circle. Then we open our eyes wide and wide and try to lift them (this tightens the muscles under the eyes).

We lower the previously formed circle of lips down, straining the cheeks and nasal area as much as possible. Then we stick out our tongue completely, without relaxing our lips at all (the muscles under the chin and neck muscles work). It is advisable to hold this position for 8 seconds. You need to repeat it five times.

Exercise “Ugly grimace”

We begin to build an “ugly grimace”, taking the same starting position as in the previous “Lion” exercise.

Having finished the introduction, we stand up straight and try to bring the lower teeth forward so that they extend beyond the front ones. We stick out our lower lip and stretch our neck upward, strongly tensing our muscles. After this, we slowly raise our heads and try to reach the ceiling with our elongated lips.

At the same time, the arms are thrown back, while the feet are pressed firmly to the floor. As in the first case, we count to ourselves to eight and then take the initial pose. We repeat the exercises 5 times.

Marina Korpan's technique

Marina Korpan became famous thanks to the successful symbiosis of two techniques: bodyflex and oxysize. Having carefully studied the bodyflex program, she decided to adapt it to herself, leaving the basic principles and exercises. An overweight person loses weight by saturating the body with oxygen.

The technique will be useful for people suffering from obesity, and is also suitable for a young mother who does not have time to exercise in a sports hall or gym. Both women and men can participate in this program. There are no age restrictions either.

Contraindications for exercise are the same as for bodyflex. The difference lies in the performance of breathing exercises, which are a product of combining bodyflex and oxysize.

Breathing technique of Marina Korpan:

Inhale sharply through the nose while inflating the abdomen as much as possible.
In three short breaths, the stomach gradually pulls inward.
This is followed by a sharp and strong exhalation while simultaneously completely drawing the abdomen inward.
The final phase consists of three pre-exhalations.

When performing subsequent exercises, it is recommended to purchase sports equipment required by Marina Korpan’s method.

Reviews of bodyflex for the face with Marina Korpan

Below are some useful reviews from the popular resource otzovik.com:

“...There are 19 exercises in total that should be repeated 3-4 times. The author herself demonstrates the exercises step by step. At the end, which is an undoubted advantage of the book, Marina gives the basic Bodyflex complex, explaining in detail the technique of execution, the impact of this exercise and draws attention to possible mistakes. I especially like this point, because not all authors always pay attention to this, but still, mistakes when studying from pictures cannot always be avoided...”

“...The technique is effective, with one caveat - it must be performed daily. The facial muscles are quite weak and individual groups of them are rarely used. Therefore, if you want results, then practice every day, even if not for long, but definitely. The principle applies here is that water wears away stone. This is how you sharpen your facial features...”

Bodyflex breathing technique

When performing exercises, it is important to strictly follow the breathing technique, which will make the training effective. Initially, the recommended pose is in which the legs are shoulder-width apart and slightly bent. The hands clasp the legs slightly above the knees. It looks like a person's unfinished attempt to sit down on a chair. There is no need to lower your head, it is better to look straight ahead.

The respiratory complex itself consists of 5 steps:

Having folded and stretched your lips like a duck, you need to exhale all the air from your lungs, and then close your lips tightly.
Without opening your lips, inhale as much air as possible through your nose. When you inhale, there is a loud noise of oxygen entering the lungs.
The head rises slightly, the lips are still tightly compressed. 2-3 sec. later the mouth opens wide with a sharp “groin” sound. The exhalation should come from the depths of the diaphragm, and not from the throat. At first, such an exhalation is difficult, but constant practice and strict adherence to the author’s recommendations will correct the shortcomings.
The fourth step in the exercise is the most important and difficult. After the oxygen is completely exhaled from the lungs, the lips close again, the head drops down and the stomach is pulled tightly in and up. It's like he's shrinking inside himself. It is recommended to hold this position for 7-10 seconds. During this same period, exercises are performed for all muscle groups.
Relax and breathe. After such a long breath-hold, air rushes into the lungs with a sound reminiscent of a loud exclamation of surprise or sobbing.

Key principles of breathing exercises

The essence of the respiratory weight loss method lies in the balance of oxygen supply and the production of carbon dioxide in the human body, due to which pressure increases, the level of sweat secretions increases and chemical reactions occur that promote the breakdown of fat molecules. At the same time, nutrition, posture and other related factors that can affect the productivity of weight loss are absolutely not important. You can study at home, clean rooms or cook food, but at the same time breathe correctly according to the following system:

Bring your breathing to a calm state so that your pulse is at around 60-70 beats per minute. Take a deep breath and feel your lungs fill with oxygen.
Begin to exhale smoothly through your mouth, keeping your lips pursed. At the same time, pull your stomach in so that the anterior abdominal wall touches the spinal column.
Take a sharp breath through your nose, while keeping your lips closed. It is necessary to inhale so that the tummy inflates as much as possible and sticks out forward
.
Now you need to start exhaling through your mouth, saying “groin”, so that there is no oxygen left in your lungs. In this case, the stomach should “stick” to the inner wall of the spine.
Hold your breath for 8 - 10 seconds so that the abdominal muscles and lower back are connected. The back is straight.
Start inhaling air and repeat the exercise again.

For breathing training to be effective, you need to learn to breathe measuredly, controlling the intensity of exhalation and inhalation. Marina Korpan recommends paying attention to the moment when you exhale “groin”, trying to do it in a relaxed state without straining the muscular system. Then the stomach will “go” beyond the ribs as much as possible, forming a hollow “bowl”.

For more information about breathing, watch the video from the trainer:

What happens to the body

Trainers say that the most favorable time to start training is in the morning. This could be light exercise, half-an-hour gymnastics, or proper breathing, which can be done without getting out of bed.

While performing the “inhale-exhale-hold” pattern, the following occurs:

activation of metabolic and metabolic processes;
eliminating the symptoms of chronic fatigue by improving blood circulation, vitality returns, making a person energetic, cheerful and cheerful;
The immune system is strengthened and the likelihood of colds occurring during the demi-season and winter periods is minimized.
relaxation of the central nervous system and localization of the effects of stress;
increased sweat secretions, through which toxins are removed from the body;
internal fat, enveloping vital organs, disintegrates and is excreted through the sweat glands;
key arteries dilate, and as a result, the cells are prepared for maximum absorption of oxygen, due to which the existing air in the body is “utilized”, which leads to the breakdown of fatty deposits;
the muscle corset is tightened, making the outline of the waist more refined and pronounced;
all this helps to cope with the craving for smoking, accelerating metabolic processes and promoting the rapid removal of nicotine breakdown products and tars from the blood.

Where to start classes

If the decision to engage in bodyflex is firm and conscious, then you can start preparing for classes by purchasing sports equipment. For classes you will need a regular chair, a yoga mat and sportswear. Thus, having this simple equipment available, you can start training.

To avoid mistakes when performing the technique, it is better to start by practicing under the guidance of the author, set out in videos or books. It is necessary to repeat the exercises until the degree of complete consolidation.

The author created a technique taking into account the time required for training. It is mandatory to follow it. It is also important to strictly follow the recommendations without inventing your own exercises or increasing the duration of the session. Training begins with mastering breathing principles. It is not advisable to proceed to exercises without thoroughly practicing breathing.

Next, breathing activity includes studying the main postures in which the user will be. And only then can you add exercises for all muscle groups to proper breathing in a certain position.

How to do bodyflex correctly

The most important thing in practice is to learn how to breathe to lose belly fat (bodyflex). Inhalation is carried out through the abdominal muscles: the chest remains at rest. Inhale sharply, then exhale. Don't breathe for 10 seconds. The breathing technique looks like this in more detail:

Stand straight, place your feet shoulder-width apart. Squat down slightly and place your palms on your knees. This is what the basic bodyflex pose looks like.
Inhale through your nose so that the ribs move apart and the lower abdomen rises, not the chest.
Lift your head up and exhale using your diaphragm.
Tilt your head and don't breathe for 10 seconds. The abdomen remains retracted.
As you exhale, perform the movements.
Relax, breathe as usual.

Unlike other sports, bodyflex requires daily training.

Types of bodyflex exercises

Bodyflex video (15-minute morning complex) includes performing three types of exercises:

Dynamic or isotonic exercises. In bodyflex, only one specific muscle group is forced to work. For example, abdominal muscles.
Static or isometric exercises. Capable of activating several muscle groups at once.
Stretching exercises. Necessary for muscle elasticity and mobility. With elastic muscles, such an unpleasant and dangerous phenomenon as a cramp will never happen.

Effective exercises for losing belly fat

In the video you can watch bodyflex for slimming your waist and abdomen. If you wish, you can practice with a trainer or on your own at home. For the last option, bodyflex abdominal exercises with Marina Korpan are suitable. Here are a few popular exercises that are easy to do at home.

Side stretch

The exercise is designed to stretch the lateral muscles:

Take the main bodyflex pose. Inhale and exhale as described above
Holding your breath, move your right leg back and rest it on your toes.
Bend the knee of your left leg.
Place your left elbow on your knee, place your right arm in an extended position above your head.
Hold your exhalation for 8 seconds, then inhale.
Perform the movement 4 times.

The extended arm should be straight, which allows you to stretch the side muscles.

Abdominal Press

The exercise targets the most problematic areas: the upper and lower abs. The technique is simple:

Lie down and stretch your arms up.
Bend your knees.
While breathing from the diaphragm, use your abdominal muscles to lift your upper torso.
Hold the position for 8 seconds. Repeat three times.

Exercise scissors

The exercise makes the lower abs work. Do it in this order:

While lying down, place your hands under your buttocks.
Breathe through your diaphragm.
As you exhale, lift your legs and perform scissor swings, crossing one leg over the other. Pull your toes to increase the load on your abs. Swing wide and fast.
Perform the movement for 8 counts.
Do the exercise three times.

Pretzel

Exercise reduces the size of the waist and hips and strengthens the muscles in this area. Do it in the following sequence:

Sit down and cross your legs so that your left knee is over your right. It is ideal if the right leg lies horizontally.
Place your left hand behind your back.
Place your right hand around your left knee.
Inhale and exhale with your diaphragm.
While holding, pull your left knee towards you while turning to the left. Shift your body weight to your left hand.
Look back and hold the pose for 10 counts.
Exhale and take a free body position.
Do the exercise 3 times on each side.

Cat

This exercise strengthens your back and core. Technique:

Get on your knees and hands and look ahead.
Inhale and exhale using your diaphragm.
As you exhale, arch your back to form a semicircle.
Hold the position for 10 seconds without breathing.

Basic bodyflex complex

All exercises are performed only after the last stage of five-phase breathing. There are quite a lot of exercises.

The most popular poses and techniques:

Lion pose - you need to stand with your hands just above your kneecap. After holding the breath, the wide open eyes roll up, the cheeks tense, the circle formed by the lips falls down, and the tongue protrudes out of the mouth as much as possible. You need to repeat the exercise 5 times.
"Ugly Grimace" - the pose remains the same. The lower jaw protrudes forward, the duck-shaped lips also extend forward to the limit, stretching the neck behind them. The head is thrown back deeply, as if you need to capture a kiss on the ceiling. The pose is held for 8 seconds. and requires 5 repetitions.
"Side stretch" - as you exhale, the left elbow drops to the left knee, and the right leg and right arm, stretching out, form a straight line. In this case, you need to tense up to work the muscles on your side. A similar pose is taken on the right side. You need 3 repetitions of 8 seconds. in each direction.
"Pulling the Leg Back" - breathing exercises are performed while standing on your knees and elbows. The hands lie palms down on the floor. After the final exhalation, the straight left leg rises with the toe extended towards itself. The procedure is repeated three times. The actions are similar with the right leg.
"Seiko" - the starting position is similar to the previous one, but the straight left leg is moved to the side. As you exhale, the straight leg rises as high as possible, the toe and the entire leg are extended towards the head. The muscles are extremely tense. The pose is repeated 3 times on each leg.
"Diamond" - standing straight, you need to fold your arms at chest level, touching only the fingertips of both hands. It is important to raise your elbows as high as possible and not lower them down. After exhaling, the fingertips begin to press hard on each other. The exercise is repeated 3 times.
"Pretzel" - sitting on the floor, the left leg lies on the floor at an angle, and the right bent leg is placed above the left. The left hand clasps the right leg, the right hand rests on the floor behind the back. As you exhale, the left hand pulls the right leg close to the body, while the body turns to the right. Repeat – 3 times on each leg.
"Scissors" - from a lying position, straight legs rise low above the floor. As you exhale, swing your legs to the sides, first the right leg is above the left, then the left is above the right.

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“Monster” fully lives up to its name! If “Beginner” and “Pro” were relatively easy at one time, then only three exercises from “Monster” every day were more like a full-fledged workout. And sometimes it seemed: “Oh God! Is there really anything else that can be done today besides this??? I can lie down! Just lie down!” "Monster" is a daily win. Over your laziness, over your doubts, over your seemingly incorrigible laziness. And what a thrill it is to barely walk all week from a pleasant groan in your muscles, and on the sixth day to wake up from a burning pain in the area of the oblique muscles. “Get up, they say, bodyflex is waiting!” I admit that I was somewhat disappointed because some of the exercises were familiar to me. But! It was only at first glance. Everything that was familiar is very exhausting in the usual way, and forcing yourself to exercise regularly is not so easy. After the upgrade from Maria Okladnikova, the familiar turned into the most understandable, simple and 100 times more effective! Why reinvent the wheel when you can improve it? “Monster” is just a mix of the most useful exercises from different fitness practices (let’s call them that). And it really works! I have always loved Bodyflex for its simplicity and time saving. I don’t need to run around on a treadmill in the gym for 2 hours a day and lift weights, losing all natural lightness and femininity. I wake up in the morning in a good mood, knowing that the unsurpassed Maria Okladnikova is waiting for me, and in the next hour I will have a great time in her company. And as a bonus to this - beautiful shapes, a toned silhouette, crazy self-love and vigor for the whole day. Bodyflex helps you believe in yourself again. He (in the person of Masha) regularly reminds: “If it doesn’t work out the first time, that’s normal. Try again. You are on the right track!" And indeed, the second, third, fifth time you succeed in the most difficult exercises, your breathing evens out, and, what’s most interesting, the mountains themselves line up for you to move them, because after bodyflex you definitely understand: “I CAN DO ANYTHING! » In general, if you dig deeper, Bodyflex is not only about a beautiful body, but also about success. Small victories over extra centimeters fuel big achievements in all other areas of life. Cast aside doubts, trust Mary and go for it! I love bodyflex! Masha is cool! Thank you for everything!