Bodyflex for beginners. How to organize classes for a beginner

Preserving youth and beauty of the face and body is a priority task for many modern women. The number of procedures, techniques, and medications aimed at this is amazingly diverse. A special place among them is occupied by techniques and exercise systems that can significantly improve appearance and well-being. One of them is bodyflex for the face - part of the technique of the same name developed by the American Greer Childers. The priority goal of this technique is weight loss. When creating exercises for the face, the main attention was paid to breathing exercises that tighten the skin of the face, correct its oval, strengthen the muscles of the neck, cheeks and eyelids. Thanks to improved blood circulation, the face acquires a healthy color. In Russia, this technique became popular thanks to Marina Korpan’s book “Bodyflex for the face: How to look 10 years younger. Breathe and look younger."

The essence of the bodyflex technique for the face

The basis of the technique is correct breathing. It is its mastery that guarantees success and quick results from performing the exercises. In combination with certain muscle training, this allows you to achieve tangible results after the first 2-3 sessions. Burning excess fat, increasing immunity, tightening the face, strengthening its muscles - this is an incomplete list of the results of bodyflex exercises.

The creator of the technique is Greer Childers. In our country, Marina Korpan is engaged in training and implementation of bodyflex. Her lessons, visual aids, and video tutorials have helped many women achieve good results.

What is bodyflex?

Bodyflex is a unique training system that helps fight excess weight. The technique consists of aerobic breathing exercises and stretching of all muscle groups.

This type of training was developed by Greer Childers. She is not a professional athlete, fitness trainer or doctor. Greer Childers is an ordinary housewife who has tried a bunch of different weight loss methods. As a result, she developed a number of techniques that effectively get rid of excess weight.

Bodyflex breathing exercises were improved by Marina Korpan, who recorded video lessons on this technique and developed another one - Oxysize. Online boliflex lessons from the author can be found on the Internet. In addition, she has written a number of books that describe in detail all the exercises, lifestyle, useful tips, and recommendations.

First of all, bodyflex will teach you how to breathe correctly. Oxygen plays an important role in the process of burning fat deposits. As soon as you manage to improve your breathing, your metabolism will noticeably speed up, the removal of fluid from the body and getting rid of extra pounds.

Interesting fact! Bodyflex for the abdomen is one of the most effective and popular methods of fat burning.

The benefits of the technique

Proper breathing is the basis for the functioning of the entire body. As a result, the volume of the lungs increases, their function is normalized, blood circulation and the process of supplying organs and tissues with oxygen are improved. This has a positive effect not only on the health of internal organs, but also on appearance.

• The condition of blood vessels improves, their walls are strengthened;
• Metabolism is normalized;
• Regeneration of cells and tissues increases;
• The conversion of fat into energy is stimulated.

Regularly performing facial exercises is a great way to slow down the aging process and skin aging without using expensive, painful procedures.

Thanks to the active saturation of cells with oxygen, 10-15 minutes of exercise per day:

• Correct the oval of the face;
• Improve the condition and texture of the skin;
• Improve complexion;
• Develop facial muscles, muscle frame;
• Get rid of a double chin;
• Significantly slow down the aging process;
• Get rid of facial wrinkles.

Performing exercises based on breathing techniques and muscle load will allow you to achieve a lifting effect, without injections or the services of a plastic surgeon.

The benefits of bodyflex exercises

By training your neck and face daily using the bodyflex method, you can achieve the following results:

• clear and tightened facial contour;
• effective prevention of the first wrinkles and other signs of skin aging;
• smoothing existing wrinkles;
• lifting effect - the facial muscle frame is tightened and the skin no longer sag in unsightly folds;
• facial skin becomes firmer and more elastic;
• fresh, healthy complexion;
• prevention or correction of double chin;
• the skin on the neck becomes more elastic and toned, looks much younger;
• hair becomes thicker due to the activation of “dormant” hair follicles as a result of more intense blood supply.

Regular bodyflex exercises smooth out wrinkles, make the skin elastic and radiant

In general, practical experience in using the bodyflex technique confirms that people who practice this set of exercises look several years younger than their peers.

Often inspired by the possibilities of bodyflex, beginners expect visible results within 2-3 weeks after starting classes. But the first noticeable changes will appear only after 7–8 weeks of daily training. And the actual effect achieved can be judged after about a year.

There are often cases when women, having achieved the desired result from bodyflex, stop exercising. This is a big mistake. Without regular exercise, the facial muscles will quickly return to their original state. Therefore, it is necessary to practice even after achieving the desired result. In this maintenance mode, it is enough to train 3 times a week.

Method of performing breathing exercises

The main condition for performing the exercises correctly is mastering breathing techniques. Theoretical knowledge will not be enough. Thanks to the example exercises on facesave.ru, you can work out everything in practice.

• Before starting gymnastics, it is advisable to ventilate the room well. This will increase the benefits of breathing exercises.
• Stand straight, legs slightly apart to better maintain balance. Bend your knees slightly and place your hands on the lower thighs (just above the knee joints).
• Exhale slowly through your mouth until there is no air left in your lungs.
• Inhale quickly but deeply through your nose. At the initial stage, such actions can cause discomfort. As you master the technique, these sensations will go away.
• Release the air sharply through your mouth. To make it easier, you can slightly move your body forward.
• When there is no air left in your lungs, pull your stomach in. Without inhaling, begin the exercises. You must hold your breath for at least 5 seconds.

Bodyflex breathing technique

The starting position, in which it is easier for beginners to master diaphragmatic breathing, is standing with a straight back, legs shoulder-width apart, bent, palms resting relaxed over the knees.

You need to look straight, without raising or lowering your head. Both the back and the chest should not move; the diaphragm is involved in breathing.

Diaphragmatic breathing is performed in five stages:

Each of these five stages must be mastered and trained. Carefully repeat each of the stages in front of the mirror, carefully analyzing your actions and the position of the abdomen, which should retract and inflate sequentially.

Bodyflex for face and neck Marina Korpan

Let's look at basic facial and breathing exercises for the face and neck from the book “Bodyflex for the face: how to look 10 years younger. Breathe and look younger” by Marina Korpan.

Exercise 1

Trains the ring muscle of the eye, strengthens the upper and lower eyelids, reduces swelling under the eyes.

Exercise 2

It works the forehead muscles very effectively, reducing wrinkles.

Exercise 3

Reduces the depth of nasolabial folds and wrinkles under the lower lip.

Exercise 4

Reduces the depth of nasolabial folds and strengthens the cheek muscles.

Exercise 5

The muscles of the entire face and neck are tightened.

Exercise 6

The exercise smooths out wrinkles on the neck and removes the double chin.

Exercise 7

Narrows, lifts and tones the skin of the entire face.

Bodyflex for all parts of the body

Diamond

The skin of the hands becomes elastic and tightened; fat is burned.

The initial pose is the same as for breathing.

First, perform breathing exercises, then, when breathing stops, stand up straight, legs at the same width, form a circle in front of you with your hands, pressing the fingers of your left hand to the fingers of your right along the entire length. You can make it easier to keep your arms at height by slightly bending your back. While counting, squeeze your fingers tightly. Muscle tissue tension should be felt in the chest and arms. The pressure on the fingers lasts throughout the count; at the end of the count, inhale and at the same time return to the starting position. Repeat three times.

Boat

The thigh muscles are tightened, cellulite areas are smoothed out, and the thighs take on attractive shapes.

Initial pose: sit on the floor, spread your straight legs as wide as possible. Pull your feet towards you, your heels pressed to the floor, with the palms of your straight arms resting on the floor behind you.

In this position, go through all phases of breathing exercise. When breathing stops, place your hands on the floor in front of you and, slowly, bend forward, behind your hands. At the extreme point of inclination, bring the count to eight, take a breath, straighten up and take the initial position. Repeat three times.

a lion

The muscles, skin of the face and neck become elastic, toned, folds are removed from the neck, and the oval of the face becomes clearer.

The initial pose is the same as for breathing.

When breathing stops, open your eyes wide and look up. Round your lips and point them down. Extend your tongue as far as possible. Fix for eight cycles, inhale. Do it 5 more times.

Grimace

The muscles and skin of the chin are tightened, fat folds on the neck are burned, and the skin becomes elastic.

The initial pose is the same as for breathing.

After going through the phases of breathing exercises, when breathing stops, stick out your lower jaw like a bulldog. Pull your lips forward. Throw your head back. Count to eight, inhale and return to the starting position. Do it five more times.

Side stretch

Fat is burned from the sides and waist circumference is reduced.

The initial pose is the same as for breathing.

First, breathing exercises are performed, and when breathing stops, put your right leg back, without bending, on an outstretched toe. And rest your left elbow on your left leg, bent at the knee, concentrating your body weight here. With your right hand, stretch to the left above your head. The back does not bend. Count to eight. Relax, breathe. Do it three times in each direction.

Martin

The muscles of the thighs and buttocks tighten and become elastic. Hips and buttocks take on attractive shapes.

Starting pose: kneel with your elbows on the floor.

Make a “swallow” with your left foot, but pull your foot towards you. At the same time, the buttocks should be extremely compressed. Keep your head up. Now you can start breathing exercises, stop breathing, and count the cycles. Inhale, take the starting pose. Do it three times for each leg.

Scissors

The lower abdomen is selected, fat is burned in the problem area.

Initial pose: lie face up, legs straight, palms extended along the body with the back side down, you can fasten them under the buttocks.

Throughout the entire exercise, the torso and head lie on the floor. Start the respiratory phases, stop breathing, and at the same time begin pumping your lower abs.

Raise your legs 10 cm and stretch out your toes. Perform scissor swings for an eight-cycle count. Inhale and return to the starting pose. Do it a couple more times.

Cat

Total removal of fat deposits from all problem areas.

Starting pose: get on all fours. The head is an extension of the back.

Carry out breathing passes, when breathing stops, relax the neck muscles, lower your head. Take your time, arch your back to the limit, and brace yourself. Start counting. Inhale and take the starting position. Do it only 3-5 times.

Abdominal Press

The stomach is tightened, fat is burned, including internal fat, the functioning of all internal organs improves, and blood circulation is stimulated.

Starting position: lying face up, feet flat on the floor, shoulder-width apart.

Stretch your arms up. At the same time, do breathing passes. When breathing stops behind your hands, raise your shoulders and bend your head back. The shoulders and chest rise as far as possible. When the count is over, take a breath and, slowly, take the initial position. Start repeating immediately. Do five stretches in total.

Seiko

The thighs are tightened, become elastic, the “breeches” effect is eliminated due to the burning of fat on the thighs.

Starting position: kneel down, rest your palms on the floor.

Place your right leg to the side, resting its foot on the floor. Do breathing exercises. When breathing stops, raise your right leg parallel to the floor. After finishing the count, inhale and take the starting position. Perform three lifts of each leg.

Pretzel

The hip and waist circumference decreases.

Starting position: Sitting on the floor, place one knee on top of the other. Then the position of the knees changes.

So, if your left knee is on top, then you should lean your left palm on the floor behind you, and grab your left knee with your right palm. After going through the respiratory stages, when breathing stops, with your right hand, pull your knee towards your body as far as possible. Turn your body to the left. Make three turns on each side.

Bodyflex is a well-known and popular training method, which is based on a unique breathing technique, as a result of which you can significantly reduce weight. Bodyflex for beginners is the initial stage of training, during which the basics of the system are mastered.

Muscular gymnastics Greer Childers

The video presents basic exercises by Greer Childers, with Russian subtitles. Let's take a closer look at two of her favorite simple exercises:

"A lion"

• Having taken the necessary starting position, we begin to perform breathing exercises.
• Then we collect our lips into a small circle. We open our eyes wide and try to lift them (as a result, the muscles around the eyes tighten).
• While maintaining the position of the lips, we strive to lower them by tensing the muscles of the nose and cheeks. Without relaxing the muscles, stick out your tongue as much as possible. Tension should be felt in the neck and under the chin.
• Maintain the position for at least 7 seconds.
• We repeat the exercise 4-5 times.

"Ugly Face"

• We fix the starting position and perform breathing exercises.
• Next, we push the lower jaw forward as much as possible.
• We stick out our lower lip and feel a strong tension in the neck muscles.
• Then we slowly raise our heads and try to reach the ceiling with our lips.
• Maintain the position for at least 7-8 seconds.
• We repeat the exercise 4-5 times.

Exercises of the main complex

Bodyflex for beginners consists of a simple complex that takes about 15-20 minutes a day. Then you can go to the advanced level, where the complexity and number of repetitions are increased. All exercises are carried out during a delay, done with the stomach retracted, repeat each exercise three times.

Main complex:

• A lion. Extend your lips with a tube, raise your pupils to the ceiling. Facial muscles are tense. Stick out your tongue through closed lips in a circle and hold.
• Grimace. Extend the lower jaw, point the lip upward. You should feel tension along the entire front of your neck.
• Stretching. Exhale, draw in your stomach, bend to the right, left arm extended above your head. Breathe. The same tilts are made to the left.
• Leg stretching. Lie on your back, raise your legs straight perpendicular to the floor, exhale, pull your toes towards you. After 8-10 counts, relax.
• Leg back. Take a pose on all fours. Pull your leg back. Exhale, pull in your stomach, pull your foot toward the ceiling, hold for 7-10 counts.
• Seiko. Another exercise on all fours, but take your leg to the side perpendicular to the body, raise it while holding your breath, and lower it while inhaling.
• Diamond. Connect the fingers of your left and right hands (little finger with little finger, index finger with index finger, etc.), raise them in front of you. While holding your breath, press down.
• Press. Lie on your back, raise your arms straight. Exhale, draw in your stomach, lift your shoulder blades off the floor and reach for your hands. Breathe.
• Boat. Sit down, spread your legs wide, exhale, stretch and bend forward.
• Pretzel. Sit on the floor, cross your half-bent legs, left on top, pull your hand by the thigh in the opposite direction, turn your torso to the left, hold.
• Scissors. The only non-static exercise. Horizontal scissors are done while holding the breath. Do not raise your legs high, 5-10 cm from the floor is enough.
• Cat. A well-known exercise on the knees. Get into cat pose, after exhaling, arch your back, hold. It is important to watch your stomach and not relax your muscles.

Unlike other gymnastics, bodyflex exercises affect not only the beauty of the body, but also the face. They smooth out wrinkles, tighten the skin on the neck, improve the oval shape, and remove the double chin. And all this only takes 15 minutes a day. Tempting?

Features of bodyflex exercises

1. As in any gymnastics, the main thing in bodyflex exercises is systematicity. Daily exercises for 15-20 minutes will allow you to achieve results after just a few sessions. If you miss one or two classes, you will have to start all over again. However, it is important not to overdo it. A one-time and too intense workout will not only not bring results, but also threatens with dizziness and deterioration in well-being.
2. The appearance of pain after the first few workouts is completely normal. As a result of the exercises, muscle groups that were not previously used are used. Therefore, do not be afraid of possible discomfort - after a couple of sessions this feeling will go away by itself.
3. It is better to conduct classes in the morning before meals, or no earlier than 3-4 hours after it.
4. To achieve results as quickly as possible, you should exclude fried, floury and fatty foods, and sweets from your diet. Be sure to stop drinking alcohol and tobacco.
5. Don't neglect mastering breathing techniques. Only after passing this stage can we talk about successfully completing the basic exercises.

By the way, pay attention to a useful article on facesave.ru about 5 healthy habits that will help improve your skin condition.

Bodyflex for weight loss

This technique was originally developed for weight loss and is very effective for it for several good reasons:

• Enrichment of the body with oxygen , which occurs due to special breathing. Oxygen is actively involved in the breakdown of fat, helping to lose weight.
• Strengthening muscles through bodyflex exercises. These posture exercises, some of which are discussed below, restore firmness and elasticity to the muscles and skin, tightening and firming even problem areas prone to cellulite.
• Strengthening lymph flow , which helps remove harmful substances from the body.

Although bodyflex classes take place in a calm rhythm, lasting only 15 minutes, during their duration the body burns a lot of calories, even more than when running or aerobics.

Bodyflex exercises are useful not only for those who are overweight, but also for people with a normal physique, because everyone has small problem areas. For such figure problems as a bulging belly or a sagging area of ​​breeches, bodyflex is simply ideal; it helps to restore the figure's slimness, beauty and fit.

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...”

Breathing bodyflex

Mastering the respiratory system is the key to the effectiveness of bodyflex exercises. The respiratory complex makes up almost 90% of the entire weight loss system. Therefore, before moving on to mastering a series of stretches and aerobic exercises, you should thoroughly work on your breathing practice. This can take from several days to a month, and it is necessary to carefully work on each stage.

Mastering diaphragmatic breathing should occur on an empty stomach, in the morning, in a ventilated room or in the open air. The first steps towards mastering the respiratory system are limited to five minutes.

The initial pose in which bodyflex exercises are performed: spread your legs slightly wider than your shoulders, bend your knees slightly, place your palms above your knees, and direct your gaze in front of you.

1. Exhalation.

You need to empty your lungs as much as possible: round your lips and slowly exhale. When the lung sacs are completely empty, close your mouth.

1. Inhale.

At this stage, the lungs are extremely filled with oxygen: a rapid, noisy inhalation through the nose, the lungs are filled to capacity. In this case, the head should be slightly raised. The air is kept inside, the mouth is closed, and no air movement is made through the nose.

1. Exhalation.

When you exhale, the muscles of the diaphragm and abdomen tense. Sharply contracted muscles forcefully push air out. At the same time, an explosive “puff” sound breaks out. All attention is focused on the operation of the diaphragm.

1. Holding your breath.

The most important phase of the breathing complex of bodyflex exercises. Bow your head slightly. Begin slowly tightening your abdominal muscles. There should be a feeling that all internal organs are slowly entering the hypochondrium area. The stomach is drawn in more and more, it “sticks” to the spine.

After fully retracting the abdomen, count to eight as follows: 1-1-1, 2-2-2, 3-3-3...8-8-8. The first time you try, you may not be able to make it to the end of the count - that's normal. Holding your breath should be stopped as soon as an urgent need for air appears. Breathing practice needs to be perfected, i.e. until the delay reaches the count of eight. The implementation of a full hold is a sign that the preparatory phase is complete. Holding your breath while exhaling is the key moment during which static bodyflex exercises are performed.

1. Inhale.

After the count is completed, the breathing exercise ends and the muscles involved relax. Now you can inhale through your nose. Inhalation is accomplished by relaxing the muscle tissue of the abdomen and diaphragm. Air masses seem to flow noisily into the lungs on their own.

Possible contraindications

Like any system of exercises, bodyflex for the face has a number of contraindications. Despite the ease of implementation, the technique is not suitable for people suffering from:

• Allergies, asthma;
• Visual impairment;
• Blood and intracranial pressure disorders;
• Respiratory tract diseases;
• Cardiovascular diseases;
• High temperature;
• Various chronic diseases during their exacerbation;
• It is not recommended to perform exercises during pregnancy or recently
• Suffered head injuries.

It is advisable to start classes in the presence of another person. This will provide assistance in case of possible complications or implementation. Even if none of the contraindications apply to you, you should start exercising only after consulting a therapist.

Bodyflex rules

The muscles that support the skin weaken without training. As a result, the skin sags, bags under the eyes, a double chin and other troubles appear. Bodyflex for the face will bring visible results if you follow the basic rules:

• Before class, be sure to wash your hands and cleanse your face. You can apply cream or cosmetic oil.
• You need to stand straight and not slouch. When doing facial fitness, you can sit, but also watch your posture.
• It is convenient to practice in front of a very large mirror. This way the shortcomings of the exercise will be visible if wrinkles and creases appear somewhere. But you need to monitor not only facial expressions, but also the position of your shoulders.
• If the exercise involves touching the face, then do not do it forcefully. They should be neat and soft. The only thing that requires effort on your part is a double chin. Between exercises it is necessary to relax the muscles. To do this, you can lightly massage your face with your fingertips.
• You need to exercise regularly. The ideal option is 5 days of classes and 2 days off. It's good if the exercises are done at the same time. For example, in the morning after hygiene procedures or before bed.
• After class, wipe your face with tonic or an ice cube and apply cream.
• Pay attention to the prevention of facial wrinkles. Don’t grimace or shrink your face, don’t read while lying down, don’t prop your head up with your hand, get used to sleeping on your back, not on your side or, even worse, on your stomach.
• Take profile and front photos every week. This way you will see what miracles bodyflex can work and get an incentive to exercise.

Advice from the author of the technique, Grace Childers

Greer Childers advises following these guidelines:

1. The ideal time to exercise is two hours after eating;
2. Ventilate the room thoroughly - the room should not be stuffy or too humid;
3. Do not exceed the 8-10 second barrier when holding your breath;
4. Repeat each exercise at least three times, observe daily training;
5. Beginners are not recommended to combine breathing exercises with walking or any other movements.

Bodyflex - simple exercises for tightening facial muscles

Bodyflex is a real discovery for millions of people. This gymnastics can help a person burn excess fat, improve the health of the body and correct the appearance of the face.

The technique is based on diaphragm breathing and special simple exercises that allow oxygen to flow into the body perfectly. At home, bodyflex for the face can be easily performed by devoting a little time to the system.

Bodyflex - simple exercises for tightening facial muscles

Many women who have chosen this set of exercises have tightened their body muscles, making their skin elastic. If you regularly use the technique, small wrinkles will disappear on your face.