Today, there are many methods of respiratory weight loss that help to quickly get rid of extra pounds, gain harmony and. One of the most popular and effective is the breathing exercises of the famous fitness instructor Marina Korpan.
Breathing exercises - what is it and how does it work?
Oxygen plays an important role in metabolism; it promotes the absorption of nutrients and improves blood circulation. More than ninety percent of the body's energy comes from oxygen. Therefore, the more energy we have, the more oxygen we received. And, as you know, the basis of weight loss is the principle: to spend more energy than to receive.
When too much oxygen enters the body, it has to use it somehow. For this purpose, additional capillaries, arteries and veins immediately appear in the body, which has a beneficial effect on the condition of the muscles - they become stronger and healthier.
Thanks to breathing exercises that oversaturate the body with oxygen, skin tone increases, the condition of internal organs and nerve fibers improves. Metabolic processes intensify, the burning of accumulated fats increases, as a result of which we become more resilient and energetic.
What is the effect of breathing exercises?
It is impossible to unequivocally answer the question of whether it is really possible to lose weight with the help of breathing exercises, since it cannot be said that if you breathe correctly, you will definitely lose weight. But when we talk about losing weight, we always necessarily affect the metabolic processes in the body. If a person's metabolism is good, then he does not gain extra pounds, and if this happened, then he just needs to get rid of them.
Many factors affect the metabolism, but when oxygen ceases to enter the body, irreversible processes begin to occur within five minutes. Therefore, breathing should be given special attention.
Breathing fresh air is one of the main components of losing weight, which should not be neglected.
Breathing exercises from Marina Korpan
Marina Korpan is the founder of various breathing techniques. She is the only certified specialist in Russia who uses her developments for body shaping.
Marina has been researching the problem of excess weight for many years, analyzing the work of foreign experts in this field. The result of this was two types of breathing exercises (Oxysize and Bodyflex), which Marina Korpan offers her followers for effective and quick weight loss. (note in the comments from Me: the author of Bodyflex and Oxysize Greer Childers).
Breathing exercises Bodyflex
Bodyflex is based on an unusual method of losing weight without painful training, disappointment from the appearance of numbers on the scales and psychological stress. This technique requires only one thing - proper breathing, and in return gives not only a rapid weight loss, but also a decrease in the risk of diseases of the heart, lungs and other organs.
The meaning of bodyflex exercises is that you need to properly teach your body to absorb the oxygen that enters the body. Namely, by holding the breath for eight to ten seconds, while breathing through the nose with the stomach: when inhaling, the stomach should take a concave shape, and when exhaling through the mouth, all the air should be pushed out of the lungs as much as possible.
Video lesson on bodyflex
At the moments of air retention, according to the method, you should smoothly perform physical exercises.
An example of exercises for the abdomen:
- as you exhale, draw in your stomach as much as possible and hold your breath for eight to ten seconds;
- while inhaling to the maximum, push the stomach forward;
- exhale through a wide-open mouth with a raised head, pronouncing the word “pha”;
- deep forward bend with a tucked up stomach;
- repeat everything from the beginning.
You can correct the upper abdomen with the following exercise:
- take a horizontal position on the floor, turning on your back;
- do the above breathing exercise, while exhaling, pulling the stomach under the ribs;
- tear off the upper body from the floor, remaining lying on the lower back, linger in this position for ten seconds;
- stretching your arms along the body, stretch forward;
- slightly "spring" the body;
- while inhaling, lower yourself to the floor;
- repeat all over again.
If you devote only fifteen minutes a day to classes, without missing a workout, the result will be noticeable soon enough (as Marina herself says, in a week). This method remarkably self-organizes and stimulates, because the figure will change before our eyes.
An important point that should not be overlooked when trying to make the figure slimmer with the help of breathing exercises is the right food intake.
It is better to give up too fatty, as well as overcooked food, which has a negative effect on the figure, slowing down the metabolism. Eating should be at least one hour after the end of classes and two hours before the start of exercise. It would be good to teach yourself not to eat up to give the body the opportunity to “understand” that it is already full.
Unfortunately, this technique is not suitable for everyone and has a number of contraindications: arrhythmia, glaucoma, bronchial asthma, head trauma, intracranial pressure, high or low blood pressure, high body temperature, exacerbation of chronic diseases, hernia, and pregnancy.
Breathing exercises Oksisayz
Unlike the method described above, this one has practically no contraindications (with the exception of people with problems of the cardiovascular and respiratory systems, it is suitable for everyone), in addition, it is recommended to use it to restore the body after various diseases, operations or childbirth; pregnant women can also safely perform these exercises.
Oksisayz does not require air retention, strict adherence to the rules of eating, as well as morning exercises. The exercises here are more flexible, and this allows you to reduce weight faster. In order to achieve results, the main thing is consistency.
Video lesson on oxysize
A simple example of an exercise in this technique:
- take a standing position, the right hand should be placed on the stomach;
- using the stomach, make regular exhalations and inhalations with the help of the nose, pulling in the stomach as much as possible and straining the buttocks. Make sure that when breathing the chest takes part to a lesser extent, the head should not be lowered;
- you need to repeat the exercise at least three times.
- take a slow deep breath through your nose and three more sharp short before-breaths, then exhale. Repeat three times;
- take a normal breath in and out through your mouth.
Performing such an exercise, you saturate the body with useful oxygen due to the so-called diaphragmatic breathing. Having learned to breathe correctly, you should bring this process to automatism - it will be easier to perform the exercises. Well ventilate the room in which you are exercising so that the blood is filled with fresh oxygen.
For more effective weight loss, Marina Korpan also advises:
- drink as much water as possible;
- try to consume as much as possible;
- break lunch into small portions;
- eat fish, boiled chicken, salad - these foods contribute to weight loss.
More Effective Breathing Exercises
baby breath
Metabolic disorders, as well as problems with being overweight, often occur in people due to the fact that they breathe incorrectly, using only the upper part of the lungs (breathing from the chest). At the same time, oxygen does not enter the unused lower sections of the lungs, and the exhaust air does not exit completely. Breathe correctly the way babies breathe - in the stomach. Abdominal breathing is used in all breathing exercises that promote weight loss and is indispensable for yogis.
belly breathing
This exercise helps to purify the blood, increase muscle tone, increase intestinal motility, improve the abdominal organs, and accordingly tighten the stomach and reduce body fat.
Perform this exercise calmly and smoothly, making sure that only the stomach produces movements, and not the chest. Start with one minute, gradually increasing the time to five minutes a day. It is worth doing twice a day, preferably in the morning and in the evening, in a well-ventilated room on an empty stomach.
So, take a horizontal position on your back, putting your hands on your stomach. Exhale through the nose. Inhale slowly, lowering the diaphragm to the stomach and without holding your breath, exhale smoothly. Control the process with your hands on your stomach.
Breath of harmony
Including the benefits of the previous exercise, this exercise strengthens the immune system, heals the thyroid gland, promotes the full functioning of the brain and fights cervical osteochondrosis.
Sit on a chair or on the floor in Turkish style with your hands on your knees and palms up. Keep your head and back straight. Exhale. Take a normal breath through your nose, sticking out your stomach. As you exhale, draw in your stomach and lower your chin, pressing it firmly against your body. The inhalation should be half as long as the exhalation (inhalation - five seconds, exhalation - ten).
By breathing correctly, you not only make your figure slimmer, but also prolong your life!
The crazy rhythm of modern life exhausts many and does not give even a second to respite. What can we say about classes and visiting fitness clubs, to which only the road can take more than an hour?
If you are a little tired of everything, but extra pounds still haunt you, we suggest that you familiarize yourself with the bodyflex technique, which helps you lose weight in just 20 minutes a day without leaving your home.
General information about the bodyflex system
For those who don't know yet, bodyflex (BodyFlex) is a set of exercises aimed at weight loss and healing of the body due to proper breathing and muscle stretching. If you explain it “on the fingers”, then it looks like this: exhale, take a sharp breath through the nose, exhale “to the maximum” through the mouth and hold the breath.
Who will help bodyflex: people who are overweight caused by overeating and an unhealthy lifestyle (hormonal disruptions can only be resolved by an endocrinologist), as well as those who do not have the opportunity (or desire) to go to the gym, pool, run in the morning and go on diets.
In addition, bodyflex will be an ideal option for those who are looking for a quick result for weight loss. You can do body flex in the studio, you can do it individually, at home.
The history of the bodyflex system
If you "google", you can find information that the bodyflex system came to us from the western continent. It was developed by American Grieg Childers, a housewife and mother of three children.
Having a lot of extra pounds, but not having extra time, she developed a special weight loss technique based only on proper breathing combined with some correct positions (mostly borrowed from yoga).
Having achieved stunning results (according to some reports, changing the 56th clothing size to the 44th), Grieg wrote a book, made several videos, and had fantastic success on the West Coast.
At this time, our compatriot, also having significant problems with weight after pregnancy and childbirth, a certain Marina Korpan, was looking for an effective means of losing weight.
Having bought an American book, she decided to try a miraculous method, since proven methods of dealing with extra pounds (fitness and diet) did not give the desired results.
And now, after some time, Marina began to lose weight. And not just lose weight, but "melt before our eyes." You can also observe the dramatic change that happened to Marina - for this, just watch the videos dated, for example, 2013 and the latest releases with Marina Korpan - you will also feel the difference.
Today, Marina Korpan is one of the most famous bodyflex experts. She is also the author of several books on proper breathing and a healthy lifestyle.
In addition, for everyone who wants to join her methodology, Marina Korpan has created a series of video tutorials where she tells in detail how to perform certain exercises, depending on the problem area that you would like to improve.
The method "Bodyflex with Marina Korpan" has found a lot of positive feedback among those who are losing weight, and the number of her fans is growing every day. In all her interviews, video tutorials or personal blog, Marina Korpan does not get tired of focusing on the correctness of breathing - after all, this is the basis and the “beginning of the beginnings” of this technique.
Details of breathing can be found in the article “15-minute morning bodyflex complex - video”.
The bodyflex system with Marina Korpan in the video tutorials is presented below.
Lesson one - bodyflex with Marina Korpan, the basics for beginners
If you are a beginner, then start practicing from the very first lesson - after all, this bodyflex video was filmed specifically for beginners. At the very beginning of the lesson, Marina Korpan talks about the breathing technique, and also demonstrates it clearly and in an accessible way.
Behind her are a few more students who are also (like you) doing these exercises for the first time. Despite the fact that the studio has a rather relaxed atmosphere, try not to be distracted and focus, guided by all the advice of the coach.
The first lesson covers all muscle groups at once: chest, legs and back, buttocks and abs.
Many people are often skeptical about the first lesson, since Marina Korpan is not quite “in shape” here. This is true - after all, she began to record videos when she herself was still in the process of losing weight.
By the way, many trainers are often accused of being slender, fit and beautiful, they cannot understand the feelings and sensations of a fat person. So, Marina Korpan just understands you.
See for yourself: in what form it was, and what it will eventually come to. Tune in to positive results and take your first steps in bodyflex with this video!
Lesson Two - Principles of Breathing Technique
The students are already different, but the principle of conducting has remained the same: the principles of breathing techniques - their demonstration - execution. Do not forget that bodyflex is synonymous with the question “how to breathe properly”, so try to follow the trainer’s instructions clearly!
True, in the second lesson there is already a more in-depth program. Here Marina Korpan pays more attention to the upper part of our body (arm muscles) and the press (as the most problematic area).
The exercises are simple, and if you clearly follow the sequence of classes and have already managed to get acquainted with the basics of body flex, you can safely proceed to the second lesson. Pay attention to the exercise "cat".
It is used not only in the bodyflex system, but also in almost all sports disciplines. When performed correctly, the “cat” allows you to relieve tension from the back and generally has a beneficial effect on all internal organs of a person.
If you are working from home, make sure make sure the room is well ventilated. It is very important to practice as if "in the fresh air"!
Lesson three - weight loss of leg muscles
Having paid enough attention to the upper body in the previous video, Marina Korpan in the 3rd body flex lesson focuses on tightening and losing weight of all leg muscles (while not forgetting about the press).
Here you definitely advance preparation is required. To get started, watch the video in its entirety and try out the balance-focused stances simply, without breathing.
You can resist - then start doing the exercises in stages and slowly. If you are not comfortable, you can shorten the breath holding time.
Please note that exercises should be performed on an empty stomach, and water is no exception!
Lesson four - exercises for the whole body
Lesson 4 on bodyflex with Marina Korpan is dedicated to exercises for the whole body, in which maximum attention is paid to improving the waist (as before, before starting the exercises - aerobic gymnastics).
Pay attention to the position of the hands during the exercises. You can independently choose loads depending on your preparation: from the easiest to the most difficult. In the early stages, do not load the body to the maximum!
And further. Since the main load falls on your "exhalation", it is perfectly normal that at the end of the exercise you want to inhale sharply. This indicates the correctness of your execution technique.
All the lessons of Marina Korpan have something in common with each other. You can choose the most suitable option for yourself or just alternate lessons and do body flex, as they say, non-stop.
According to the reviews of those who have been a fan of this technique for more than a year, bodyflex breathing exercises are very effective for losing weight in any combination.
Lesson five - repetition of the basics of breathing
At the beginning of the lesson, there is a repetition of the basics of breathing. Then Marina Korpan, together with her students, performs basic bodyflex exercises: “diamond” (or an exercise for the hands) and exercises for the oblique abdominal muscles.
The workout ends with a study of the press. By the way, newcomers are also invited to the studio. This is no coincidence - if you have already paid attention, then they ask questions that are most often found by everyone who first gets acquainted with the bodyflex system.
This system has many supporters who have already lost weight and changed their lives for the better, but there are also those who consider the system ineffective. How you treat her is up to you.
If you are in doubt or have not yet decided to the end, "Bodyflex - discussion and feedback."
But in the end, I would like to note that bodyflex, despite different assessments and some criticism, still managed to establish itself on the positive side: it’s not for nothing that he has so many fans and admirers! Along with fitness trainers, bodyflex trainers are now in great demand, who train everyone.
Have you already tried bodyflex with Marina Korpan? Leave your comments and share your impressions with us!
Marina Korpan is a well-known specialist in body flex, oxysize and other breathing techniques for losing weight. In addition, she is the most popular instructor of the Live channel. What she suggests for weight loss cannot be called a diet, but this method of losing weight is actually very effective. Special breathing exercises have been used for weight loss for a long time and are based on yoga breathing practices. But Marina Korpan adapted them specifically for weight loss. More precisely, not personally, but Greer Childers. It was the book of this author, “Lose Weight in 15 Minutes,” that helped Marina defeat congenital fullness. Being engaged in the "bodyflex" complex, she lost about 25 kg in a short time and decided to teach this method of losing weight to other people. Thanks to this breathing exercise, thousands of people have normalized their weight, strengthened their muscles and improved their health.
Here is how it describes mechanism of action her methods are Marina herself: “You need to breathe in such a way as to deliver oxygen to those parts of the body where there is excess fat ... Fat cells cannot be destroyed by miraculous creams, wraps and tea for weight loss. They burn out during breathing exercises when oxygen is supplied to them "Just breathe in a special way every morning for 20 minutes on an empty stomach. The result can be obtained after a week of classes - a loss of 5 cm in waist circumference."
You can learn proper breathing on your own, but it is best to get the first lessons from a qualified trainer who will explain all the intricacies of this process and put you on the right breathing.
The essence of the technique of losing weight with the help of breathing is quite simple. Every morning on an empty stomach you need to drink a glass of clean water and do the following breathing exercise.
Breathing exercises for weight loss from Marina Korpan:
Stand up straight, put your right hand on your stomach. Take a deep breath in through your nose, and slowly exhale through your mouth. At the same time, try to make sure that your stomach participates in breathing, and to a lesser extent your chest. This is the so-called diaphragmatic type of breathing. It helps to fill with oxygen not only the tops of the lungs, but also their lower parts. Repeat this breath three times.
Then also take a slow deep breath in through the nose and two sharp short pre-breaths also through the nose and exhale through the nose with sharp short two pre-exhalations. Repeat this breath in the same way three times.
After that, a new cycle - 3 times normal breathing through the nose with exhalation through the mouth, and 3 times breathing with pre-inhalation and pre-exhalation.
Practice such breathing exercises for 15-20 minutes every morning, and after 10 days your waist will decrease by 10 cm. In any case, this is exactly what Marina Korpan assured all those gathered in Gennady Malakhov's program "Let them talk."
The first time you may be disturbed by dizziness, so increase the exercise time gradually. You can also do these exercises throughout the day.
But still, do not overdo it, as improper exercise can be harmful to your health.
During weight loss according to Korpan, it will be useful if you follow some dietary restrictions. Although it is believed that it is possible not to change the diet, Marina herself adheres to the following rules in nutrition:
Weight loss rules from Marina Korpan:
Drink more water;
Reduce your portions and eat with a teaspoon - so you eat less food and get full faster;
Eat boiled chicken, fish and salad more often - this dish does not contain carbohydrates and promotes weight loss;
Try to have breakfast, eat more often, but in small portions;
Replace unhealthy foods with healthy and natural ones
It will also be useful if you add to such breathing for weight loss also classes in a set of exercises "bodyflex". He's not complicated. Most of the exercises are aimed at stretching and proper breathing. The main thing is that you do all this daily and constantly. Only then will you be able to defeat your weight and look as gorgeous as Marina Korpan.
Nika Sestrinskaya -site-specific
Diet is considered the most effective method for losing weight, and if it is combined with sports activities and breathing exercises, the effect will be simply inimitable. But it is problematic to combine all the methods in a complex, since there is not enough time for this. One of the essential methods for losing weight is breathing exercises, which was developed by Marina Korpan.
The American Jill Johnson is considered the founder of breathing exercises, and Marina Korpan used this principle, improved it and dedicated it to us. According to Marina Korpan, we can say that breathing exercises are not just a method for losing weight, but an effective and safe way to rid the body of body fat, as well as improve the health of a person as a whole. Let's pay attention to breathing exercises from Marina Korpan and find out how the process of losing weight occurs.
Operating principle
The principle of action of breathing exercises from Marina Korpan for weight loss is based on creating a lack of oxygen when exposed to muscle loads, which leads to an increase in the rate of oxidative processes during the subsequent addition of oxygen in the blood.
The process of losing weight with the help of breathing exercises is quite complicated, but at the same time, an active procedure for weight loss and removal of body fat from the body is observed. When a person holds his breath for a while, then at that moment he observes an increase in energy consumption, so the process of burning fat is more active than with diets.
The safety of the method of breathing exercises is due to the fact that the lack of oxygen during the delay is compensated during the resumption of the respiratory process. The energy expended while holding the breath is so significant that it is enough to break down fat cells.
When the blood is saturated to the maximum, the expended energy draws reserves from fat deposits, in fact, this is why they are split by the body. When the oxygen content in the blood increases, the following processes occur.
- The gastrointestinal tract speeds up the absorption of nutrients from incoming food.
- The breakdown of fatty layers is observed under the influence of oxygen.
- Without oxygen, the process of splitting fat is impossible, so it is the main component involved in the process of weight loss.
- Excretion of harmful substances, such as toxins and slag formations, is observed from the body.
- Reduced levels of the hormone cortisol, best known as the stress hormone. During stressful situations, people tend to actively consume food, so it is very useful to perform breathing exercises during stress.
Breathing exercises and its subspecies
Marina Korpan is the girl who gained popularity by devoting herself to the unique methods of breathing exercises called "Bodyflex" and "Oxysize". These two types of gymnastic exercises allow not only to lose weight, but also to get rid of a bad mood.
Thanks to Marina Korpan, many girls and women from Russia and the CIS countries have already experienced the effectiveness of losing weight. The technique has become so popular that even in America they know about it. The technique has gained popularity not only because it is effective. The main advantage of breathing exercises is safety. After all, now girls do not need to torture themselves with exhausting fasting, and all that is needed is to devote time every day to simple types of breathing exercises.
So, what are the breathing exercises Bodyflex and oxysize from Marina Korpan, we will find out further.
Bodyflex
Bodyflex calls one of the types of breathing exercises, which was developed by Marina Korpan. The advantage of the Bodyflex technique is the possibility of self-knowledge and training in technology, which frees you from unnecessary visits to expensive clubs and a fitness center.
To really learn the technology of breathing exercises correctly, you need to watch a training video. It would be useful if during the first lessons you will be observed by an experienced coach who can be invited home.
The essence of the Bodyflex technique is due to the possibility of losing weight if you combine breathing exercises with gymnastics to develop the flexibility of muscle mass. Marina Korpan encourages everyone to do the exercises early in the morning, when the body is rested and full of energy for a new day.
When performing Bodyflex exercises for women, in order to increase the effectiveness of the result, it is necessary to exclude such cooking options from the diet:
- fried;
- salty;
- smoked.
You can not eat convenience foods and fast foods, which slow down the process of metabolic functions in the body and contribute to an increase in body weight. Even if a woman does not accept physical exertion, then Bodyflex allows you to reduce weight without physical exertion.
Important for losing weight is the desire to lose weight, and breathing exercises also require time.
The peculiarity of performing Bodyflex gymnastics is due to the following technique:
- It is necessary to make a deep exhalation with the help of the oral cavity, while squeezing all the air out of yourself to the maximum. It is best to exhale completely according to the following scheme: the stomach is drawn in, then the chest is compressed from the sides, and at the end the shoulders are lowered.
- The duration of breath holding lasts 8-10 seconds.
- A quick breath is taken until the lungs are completely filled.
Consider a few breathing exercises using the Bodyflex method.:
- Exercise number 1: You need to take a slow breath through your nose, and exhale with the help of your mouth. It is important that the inhalations and exhalations are deep and slow. The main attention is paid to the stomach during breathing exercises, while the chest is resting. After all, diaphragmatic breathing is the guarantor of complete saturation of the body with oxygen. The number of repetitions is 3 times.
- Exercise number 2: A slow breath is taken through the nose, and upon completion, 2 more sharp, so-called up-breaths are taken. Similarly, the procedure is done on exhalation, which makes it possible to actively supply the body with oxygen.
- Exercise number 3: you need to inhale through your nose, and then another inhale, and exhale through the mouth, ending with an exhale.
The technology of breathing exercises from Marina Korpan is described in more detail in the video below.
Oxysize
Like Bodyflex, Oksisayz is an equally effective type of breathing exercises from Marina Korpan, with the help of which you can achieve the desired results in losing weight. The result can be seen after a week of classes, but in addition to losing weight, there is also an improvement in well-being. Even those people who often experienced and experienced stress in the past, after completing the Oksisize course, all problems fade into the background, and only excellent health remains without extra pounds.
Oxysize, unlike Bodyflex, is allowed even for women at any stage of pregnancy, so it has practically no contraindications and can be used at any age. Only those people who have problems with the cardiovascular system and respiratory organs should refrain from these exercises, as gymnastics can be harmful to health.
The peculiarity of breathing exercises from Marina Korpan is based on the following exercises:
- The first simplest exercise is performed by taking a straight stance, placing your right hand on your stomach.
- At the next stage, it is necessary to perform regular inhalations and exhalations, only not as usual, a person breathes, but inhaling with the stomach. With your hand, you need to feel the filling of the abdomen with air, while the chest remains unchanged.
- This variant of breathing is commonly called diaphragmatic, in which the body is saturated with useful oxygen.
It is necessary to perform the exercise 2-3 times a day. Upon completion, it is important to exit the exercise correctly, so you need to take a deep breath through your nose, and then exhale. If you spend 10-15 minutes every day doing such a simple exercise, then after 10 days you will lose up to 2-3 weights. And you will definitely get rid of fatty layers and excess water. In addition to performing a simple exercise, the following recommendations must also be observed.:
- You need to drink water in an amount of at least 2 liters per day.
- It is recommended to eat foods that promote weight loss, that is, low-calorie.
- You need to eat at least 5 times a day, but do not overeat and eat in small portions.
Breathing exercises: contraindications
Breathing exercises through Oxysize have practically no contraindications, with the exception of heart disease and respiratory organs, and the following limitations are inherent in Bodyflex:
- The presence of high or low blood pressure.
- Presence of bronchial asthma.
- When carrying a child being at any time.
- Hyperthyroidism.
- Elevated body temperature above 38 degrees.
- Kidney disease.
- Glaucoma and arrhythmia.
- Heart failure.
- Chronic diseases.
- The presence of glaucoma and arrhythmia.
If you know that you have one of the above diseases, then before you start doing breathing exercises on your own, consult your doctor and find out what it can threaten. Indeed, in frequent cases, the consequences can be simply fatal.
In any case, if the doctor forbade you to practice according to the Bodyflex method from Marina Korpan, then you can always find a way out of this situation, or rather, engage in Oxysize.
Nutrition
Breathing exercises exclude any dietary restrictions, but Marina makes some comments and makes recommendations:
- Frequent portion meals daily, while excluding snacks in fast foods.
- Exclusion from the diet of sweet, flour and fried foods.
- It is not recommended to eat at night, so the last meal should be no later than 19.00 hours.
- You need to drink only plain purified water without gases.
- Eat enough fortified food: fruits, herbs, vegetables and berries.
Important point! Breathing exercises should be performed after eating food after 2-3 hours.
If you follow these nutritional rules, you can make Bodyflex and Oxysize gymnastics even more effective.
Many are convinced that in order to lose weight, you need to regularly torture yourself with hard, many hours of training, but often this approach not only does not lead to results, but also causes all sorts of health problems. But there are more gentle methods that help you get in shape, only improving your health, and one of them is body flex with Marina Korpan. The complex takes only 15 minutes but still gives amazing results.
Little is known about the author of the bodyflex exercise complex, Marina Korpan. But at one time she herself faced the problem of excess weight and tried a lot in an attempt to get rid of it. At some point, she became interested in the author's technique of the American Greer Childres - a set of exercises that includes aerobic exercise and breathing techniques for weight correction and the figure in general. Therefore, Korpan cannot be considered the direct author of bodyflex - she adapted the technique and created a large number of video tutorials on it, which found immense popularity among Internet users.
Marina Korpan has already written several books about the practice of Bodyflex, including the following:
- "Bodyflex: breathe and lose weight." The book is about how to reduce weight by 10-20 kg at home and without strict diets. Offers a description of available recipes and exercises that everyone can do on their own, without an instructor and additional equipment. The author advises to allocate only 10-30 minutes for loads, which is very convenient for those who do not have enough time.
- Okisayz: lose weight without holding your breath. Another popular and affordable benefit that offers to help your body and figure only through the correction of the respiratory process.
- Bodyflex for the face: how to look 10 years younger. Breathe and be young. The book tells how to rejuvenate without resorting to injections and without visiting surgeons. It is enough just to do simple exercises regularly. The book shows the detailed essence of the work of the facial muscles, explains in what sequence the exercises should be performed. It also talks about what results can be obtained: correct the oval of the face, reduce nasolabial folds, get rid of health problems.
Bodyflex with Korpan: the essence of technology and efficiency
Rapid weight loss with Marina Korpan on bodyflex requires devotion to classes for only 15 minutes in the morning between waking up and breakfast. Through a combination of proper breathing and exercise, you can achieve the following results:
- Fat burning by saturating the muscles with oxygen.
- Strengthening the muscles of the body, filling the body with vigor and energy.
- Normalization of the digestive tract and cardiovascular system.
- Improving complexion and skin condition.
- Elimination of edema, getting rid of shortness of breath.
- Improve mood and combat fatigue.
In comparison with other methods of contraindications, bodyflex has quite a few contraindications, but they exist. So, it is not recommended to perform such exercises at high temperature, pressure surges, exacerbation of diseases, pregnancy.
There are no other contraindications, but to increase efficiency it is recommended to adhere to the following recommendations:
- eat small meals and often;
- try to exclude from the diet flour, fried, sweet;
- do not eat food 2.5-3 hours before bedtime.
- Drink plenty of water.
- Try to eat plenty of fresh fruits and vegetables.
Bodyflex breathing exercises with Marina Korpan are based on the following components:
- Breathing is five-stage, with the obligatory participation of the diaphragm.
- Aerobics, that is, a direct set of exercises. Their correct implementation is the key to success. All of them are described in detail in the corresponding videos.
- Fitness, that is, the shape of the body and the level of preparation for adaptation to stress. This also includes proper nutrition, which, according to bodyflex experts, is very important.
For the implementation of the complex to work, It is also important to consider the following recommendations:
- You need to do it exclusively in the morning and on an empty stomach. If you do not have such an opportunity, then it is necessary that at least three hours have passed since the last meal.
- Lessons involve controlled breath holding. To avoid negative consequences, do not exceed the time recommended by the instructor. You can not devote more than an hour to the exercises. In the process of losing weight, perform complexes every day, and in the future, to maintain shape, it is enough to do this 2-3 times a week.
Bodyflex includes 8 best lessons with Marina Korpan. The following is worth knowing about them:
- They help to work out the stomach, hips, neck, arms, and also the face.
- A special "physical education for the cheeks" allows you to replace Botox, fillers and other similar procedures.
- Each lesson begins with an introduction to the system itself and its key elements. You will learn how to work out breathing, the instructor also corrects the mistakes of his assistants in the video. At the same time, you do not need special shells and clothes - a small piece of the room and 15 minutes a day are enough.
- Each complex is aimed at accelerating the processes of fat burning. It provokes an active release of carbon dioxide into the blood during breathing, therefore it has contraindications, which were mentioned above.
- All lessons are available online and you can watch them for free. In fact, there are more than 8, but this selection includes the most popular ones.
- Reviews about bodyflex, which are almost always positive, point out as an additional advantage that the exercises do not force you to leave your comfort zone, because many overweight people are often embarrassed to work out in groups, to jog in front of other people. Not everyone can afford a personal trainer, but absolutely everyone can spend 15 minutes a day in the morning if they wish.
We offer you to watch a video demonstrating the implementation of the exercises.
Lesson 1.
First, the trainer introduces us to the technique of correct breathing, which involves exhalation, sharp inhalation, noisy exhalation and holding the breath. After that, a small set of exercises is shown, aimed at different muscle groups: the press, chest and biceps, legs, back, quadriceps and gluteus maximus. The complex ends with a kind of “rinsing of the intestines”, suggesting a pose on the floor with an emphasis on the knees and hands. It is necessary to alternately draw in and relax the stomach on the second exhalation at a fast pace. The exercises are repeated three times.
Lesson 2
It begins with the gradual development of diaphragmatic breathing. After that, exercises for the muscles of the shoulder girdle, arms, abs, oblique muscles of the abdomen and the entire musculature begin (exercise "cat").
Lesson 3
Involves a lower body workout and includes six exercises: lateral stretch, lateral crunch, kneeling, seiko exercise for the upper leg and quadriceps, two exercises for the press.
These exercises already require certain skills, since it is important to control your body in order to perform them correctly. If difficulties arise during the execution, you can simplify the complex until the muscles are completely ready for the load. Since when working out the muscles of the legs, we rely on only one point - the palms and knees, it is important to control the balance of the body and not lose balance. It is also important to keep balance in mind when first doing exercises for the obliques, otherwise they will be ineffective.