In an effort to lose weight, you need to resort to various methods. Diet and regular exercise seem to be the most effective. Yes, the combination of these classic methods of dealing with excess weight is the most effective. Unfortunately, however, not everyone who understands embodies the precious formula of a healthy body in real life. And there are many reasons for this, from laziness to a big job and physical problems. While the gym takes effort and proper nutrition is stamina, breathing exercises for weight loss are always available to everyone without undue 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 really amazing. A simple complex, easily performed several times a day, can bring an order of magnitude more benefits than periodic sports with variable motivation. Of course, if you include breathing exercises for losing weight in the abdomen in the general set of measures aimed at losing weight, the effect will be the most significant and truly amazing.
basic exercises
The complex, tested over the years, consists of four major exercises that must be performed sequentially. In this case, the chain of stages of breathing should be repeated from time to time for 15 minutes. This period can be integral or divided into three parts. That is, you can do 15 minutes at a time or three times for 5 minutes, whichever is more convenient. In the 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
It is necessary to take a breath during breathing exercises so that only the nose is used. To do this, it is recommended to strongly compress the lips. Inhalation should be quick and sharp. It is important to fill the lungs. The abdominal muscles remain relaxed during this stage.
Upset stomach
After the first exercise to lose weight, the air that is in the lungs must be retained by tensing the abdominal muscles. In this case, the stomach must be retracted and lifted with effort. For a kind of monitoring, which will provide information about the step of 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 immediately be received. The raised stomach at this stage of the breathing exercises is held in an unnatural position for about 10 seconds.
Inclination
Still holding your breath and stopping your breath, lean forward and then immediately return to the original upright position. Squeeze your gluteal muscles and hold in this position for 10 seconds.
exit from the mouth
Finally, you can resume breathing - release the exhaust air. But you can't do it all of a sudden. It is necessary to gradually get rid of carbon dioxide, releasing it as if through a tube. Your shoulders and head should be relaxed, but your abdominal and buttock muscles should remain tense until you finish 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 to breathe correctly is the most important art, because by learning to control your breath, you can greatly improve your quality of life.
author 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 your lower back is tensed. Pressing the lower back against the back, straining the stomach, you can gradually exhale the collected air, feeling every second of breath. The scientist advises to do 8 repetitions per day.
postpartum
Lie on your back on a flat surface, placing your hands under your gluteal muscles. Legs, without bending at the knees, raise them as high as possible, trying to form a right angle to the ground. Perform 15 times.
pelvic lift
Lie on the floor with your stomach up, placing your hands behind your head. Bend your legs at the knees. Then slowly lift your pelvis off the surface, trying to drive your hips toward your chest. Each approach involves 10 to 20 repetitions. Popov's exercises differ from the classic ones by attracting 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 abdomen.
The role of oxygen
It is thanks to oxygen molecules that 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, require a high-quality supply of oxygen for the rapid absorption of vitamins and minerals. It is this system that is most dependent on "clean air". This can be seen even from the banal fact that everyone has found: in nature, the appetite and the ability to absorb more food are dramatically increased.
With a lack of oxygen mass, the villi of the digestive tract are able to process 72% less useful substances.
After receiving the next portion of oxygen-rich air, the metabolism speeds up 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 nutritive enzymes is more active.
Oxygen also plays such important roles:
- helps get rid of pesticides and toxins;
- oxidizes fat accumulated by the body;
- Promotes calm, elimination of a stressful state.
By performing these exercises every day for 15 minutes, you can not only help the body get rid of abdominal fat, but also quickly eliminate two-thirds of toxins, because it is this part of them that is in a gaseous state. Then the detrimental effect of negative substances on all organs will decrease significantly. In the process of breaking down 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 volume of light, which slows down the process of splitting deposits in the stomach and other problem areas. Therefore, just by learning how to breathe deeply with proper air retention, you can significantly improve your results.
Ultimately, stress hormone production and distribution are inhibited by the same oxygen molecules. Therefore, normal access to the fresh air helps to eliminate stress and significantly reduces the risk of falling into depression. This is extremely important during weight loss, because it is difficult for the body to tune into severe dietary restrictions or the transition to significant physical activity. Therefore, learning to breathe correctly, in moderation is one of the first tasks for those who strive for a slim and, most importantly, healthy body. A simple set of exercises to perform will open up a new side of life for many, because almost all people today are ignorant of the technique of breathing exercises. There is nothing difficult in trying it once. As in the daily repetition, because 15 minutes of time is not at all the price worthy of such an impressive and complete effect.
Reviews
- First review, female, 27 years old: "Long workouts do not fit into my schedule. Therefore, in order to put the figure in order, I chose body flex. I trained according to the system for 15 minutes every morning. I did not limit myself. in nutrition, but, nevertheless, I began to lose weight. The exercises are simple. But in order to get the expected effect, you must first master the video bodyflex technique well.
- The second review, a 21-year-old girl: "After giving birth, I listened to the waist a lot. To get in shape, I decided to try breathing exercises. At first I didn't think it would be effective. But after a month of exercises daily, I saw real results. My waist was 3 inches smaller and I began to fit into the things I wore before pregnancy. "
- The third review, a woman, 39: "I did breathing exercises for weight loss with the ancestor of bodyflex, American Greer Childers, using videos on the net. After learning all the exercises, the gymnastics took no more than 15 minutes per day. Result: minus 10 kilograms in 4 months, while losing weight mainly in the stomach. I can say with authority that the effect of breathing exercises is comparable to the effect of abdominoplasty. "