To lose weight you need to resort to different methods. Diet and regular exercise seem to be the most effective. Yes, the combination of these classic methods of dealing with obesity is the most effective. Unfortunately, not all who understand it embody the cherished formula of a healthy body in real life. And there are many reasons for this - from laziness to enormous preoccupation and physical problems. While the gym requires effort, and proper nutrition is endurance, breathing exercises for weight loss are always available to everyone without undue stress.
Everyone has heard that there is belly, 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 that can easily be performed several times a day can provide an order of magnitude more benefit than regular, variable-motivation sports. Of course, when you include abdominal breathing exercises for weight loss in the overall package of weight loss measures, the effect is most significant and truly amazing.
Basic exercises
The complex, which has been tried and tested over the years, consists of four important exercises that must be carried out one after the other. In this case, the chain of breathing steps must be repeated from time to time for 15 minutes. This period can either be an integer or divided into three parts. That means you can do 15 minutes at a time or three times for 5 minutes - whichever is more convenient. In reviews of breathing exercises for the abdomen, they write that the division into stages allows you to keep your body in good shape throughout the day.
nasal inhalation
When doing breathing exercises, it is necessary to take a breath so that only the nose is used. To do this, it is recommended to press the lips tightly together. Inhalation should be quick and sharp. It's important to get full lungs. The abdominal muscles remain relaxed during this phase.
increase in stomach
After the first exercise to lose weight, the air in the lungs must be held by tensing the abdominal muscles. In this case, the stomach should be pulled in and raised with effort. There is a little trick for a kind of monitoring that is supposed to provide information about the course of the lifting and lowering process of the organ: You can put your hand on your stomach – and you immediately get an understanding of the movement. The raised abdomen is held in an unnatural position for about 10 seconds during this phase of the breathing exercises.
Tilt
Continuing to hold your breath and stop breathing, lean forward and then immediately return to the original vertical position. Tighten your glutes and hold this position for 10 seconds.
mouth exit
Finally you can breathe again - let the exhaust air out. But you can't do it abruptly. It is necessary to gradually get rid of carbon dioxide, releasing it as if through a tube. The shoulders and head should be relaxed, but the abs and glutes should remain tight until the end of the exercise. The technique of breathing exercises for weight loss implies strict adherence to this algorithm. In case of violation, you can not only lose the promised result, but also endanger your own health. Yoga practitioners write that learning proper breathing is the most important art because learning breath control can greatly improve the quality of life.
Author's exercises
lumbar spine
In the first phase of breathing exercises, you need to stand against the wall and press your back against it. Then inhale deeply until there is tension in the lumbar region. Push your lower back back and strain your stomach. You can gradually exhale the collected air and feel every second of breathing. The scientist advises 8 repetitions per day.
postpartum
Lie on your back on a flat surface and place your hands under your glutes. Without bending your knees, raise your legs as high as you can, trying to form a right angle to the floor. Execute 15 times.
pelvic lift
Lie face up on the floor and place your hands behind your head. Bend your legs at the knees. Then slowly raise the pelvis off the surface, trying to align the hips to the chest. Each approach involves 10 to 20 repetitions. Popov's exercises differ from the classic ones, attracting greater physical activity, which has a greater effect, but makes it difficult to combine them with a separately thought-out complex for losing weight in the abdomen.
The Role of Oxygen
It is thanks to oxygen molecules that the nutrients entering the digestive system are perceived by the body an order of magnitude faster. The so-called villi, which make up the entire gastrointestinal tract, need a high-quality oxygen supply for the rapid absorption of vitamins and minerals. This system is most dependent on "clean air". This is evident from the banal fact that everyone has encountered: in nature, appetite and the ability to take in more food increase dramatically.
With a lack of oxygen mass, the villi of the digestive tract can process 72% less useful substances.
After receiving the next portion of oxygen-rich air, the metabolism accelerates almost immediately by up to 130% compared to the initial state. In addition, oxygen creates and maintains an alkaline environment in which the process of converting ingested food into nutrient enzymes is most active.
Oxygen also plays such important roles:
- helps get rid of pesticides and toxins;
- oxidizes the fat accumulated by the body;
- promotes calming, removal from a stressful state.
If you do these exercises for 15 minutes every day, you can not only help the body get rid of belly fat, but also quickly remove two-thirds of toxins because this part is in the gaseous state. So, the harmful effect of negative substances on all organs will decrease significantly. In the destructuring of fat cells, the first process is oxidation by oxygen molecules, which in nature is called banal combustion. However, in everyday life, a person consumes about a quarter of the volume of light, which slows down the process of splitting deposits on the abdomen and other problem areas. Therefore, you can significantly improve results by learning to breathe deeply with proper air retention.
In the end, the production of the stress hormone and its release are inhibited by the same oxygen molecules. Therefore, normal access to fresh air will help relieve stress and significantly reduce the risk of falling into depression. This is extremely important during weight loss as it is difficult for the body to adjust to severe dietary restrictions or the transition to significant physical activity. Learning to breathe correctly and moderately is therefore one of the first tasks for those who strive for a slim and above all healthy body. A simple series of exercises will open up a new side of life for many, because almost everyone today ignores the technique of breathing exercises. It's not difficult to try once. As with the daily repetition, because 15 minutes is by no means the price that is worthy of such a stunning all-round effect.
reviews
- First review, woman, 27 years old: "Long workouts don't fit into my schedule. So, to get my figure in order, I chose Body Flex. I trained every morning for 15 minutes according to the system. That's what I did. "I haven't restricted my diet, but I've started to lose weight anyway. The exercises are easy. But in order to achieve the expected effect, you must first have a good command of the video bodyflex technique. "
- The second review, a girl, 21 years old: "After giving birth, I heard a lot in the waist. To get in shape, I decided to try breathing exercises. At first I didn't think it could be effective. But after a month, more dailyWith exercise, I saw real results. My waist was three inches smaller and I was starting to fit into the clothes I wore pre-pregnancy. "
- The third review, a woman, 39 years old: "I did breathing exercises for weight loss with the ancestor of Bodyflex, American Greer Childers, using videos from the network. After learning all the exercises, the gymnastics lasted no more than 15 minutesa. " Result: minus 10 kilograms in 4 months, with weight loss mainly in the stomach.