Осваиваем уроки бодифлекса для начинающих: диафрагмальное дыхание

Every year there are more and more methods used to lose weight and improve the body. Many of them pay great attention to proper breathing. Today we will talk about a technique that is based on diaphragmatic breathing. Let's try to master the lessons of body flex. To achieve a positive result, you need to exercise regularly, do not eat at least 3 hours before training. Compliance with a special type of diet is also not necessary, so you will still "burn" excess fat and remove kilograms.

What is bodyflex and how is it good for health

The founder of bodyflex is an American Greer Childers, who at one time tried all the ways to lose weight and did not come to a positive result. So she had to invent her own way.

It is based on breathing practice (diaphragmatic breathing) combined with some types of physical activity and stretching. Why is it so effective? Because with this method of breathing, the blood is very quickly saturated with oxygen, carrying it throughout the body. Due to this, all body processes are activated: metabolism improves, blood circulation is stimulated, and the protective functions of immunity increase.  Intestinal peristalsis is stabilized by massaging the internal organs.

Exercising for 20 minutes burns more calories than running for one hour. Therefore, the effectiveness of the method in losing weight is difficult to overestimate.

You need to do the exercises on an empty stomach, in a well-ventilated area, because you will need a lot of oxygen.

Breathing secrets in body flex lessons

Before performing the exercises, the breathing technique must be mastered. So:

  • Feet shoulder-width apart, palms rest just above the knees, squat a little to be comfortable, chin looks at the floor, gaze is directed forward. This is the starting position;
  • Pull out your lips a little so that you can exhale comfortably, and begin to let the air out of your lungs. The point is that you need to release absolutely all the air from the lungs in order to create a feeling of vacuum;
  • Now, inhale very sharply through the nose, the more noise effect created by the nose, the better. So you are doing the exercise correctly. It is necessary to gain such an amount of air that it was impossible to inhale more. Hold your breath;
  • Now we push the air back out as hard as we can, while making a “pa-a-ah” sound, as if a balloon has been pierced. At this point, it is important that the diaphragm works, it will push out the air;
  • After that, tilt your head to your chest, and pull your stomach as far as possible to the spine. Your stomach should take on a concave shape. And while holding the breath, we begin to count to ourselves to 8. We count slowly: and-one-and, and-two-and, etc.
  • It is at this stage that all Boliflex exercises are performed;
  • Now you can inhale the air.


There are already a lot of exercises for practicing this type of breathing practice. But it started with 11 main ones. This is a separate topic for the article.

Contraindications for bodyflex exercises

There is a lot of controversy around bodyflex lessons about the benefits and harms to the body, according to estet-portal.com. Each expert is free to prove his point of view. Based on my own experience and observations. However, there are a number of clear contraindications, which the author of the technique himself pointed out:

  • Diseases of the cardiovascular system, including the presence of an artificial valve;
  • Increased intracranial pressure, air retention is contraindicated in this diagnosis;
  • Spinal implants;
  • Surgeries on any part of the spine, rehabilitation period - one year;
  • Inflammatory diseases at the time of class;
  • Exacerbation of chronic diseases of any nature;
  • Respiratory diseases at the time of the practice;
  • Pregnancy, may be fetal hypoxia;
  • Tumors of various origins;
  • Bleeding in any area, may cause bleeding.

In any case, it is up to you to decide how effective this technique is. In the next article, we will talk about the main body flex exercises on our portal.

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