Any woman who wants to lose weight and have a toned body searches the Internet for the most gentle diet and “smart” set of physical exercises. It's no secret that nowadays many different sets of exercises have appeared that promise to help get rid of excess weight. There are many positive reviews about Bodyflex alone. Pilates, Callanetics and Yoga are not far behind in popularity. However, not everyone knows about such an effective complex as Oxysize.
What is the essence of the Oxycise method?
The method contains only static exercises without additional equipment, and attention is more focused on special breathing during the exercise. While holding the pose, a breathing pattern is performed that provides excess oxygen to the body, which stimulates the burning of fat cells and also speeds up the metabolism.
The author of the oxysize technique is Jill Johnson.
A set of basic exercises Oxysize
For beginners, the Oxysize weight loss program is usually made up of basic elements that involve strengthening the entire core. The complex consists of 4 exercises:
Lateral stretches
How to do it:
- take the starting position - standing, straighten your back;
- Raise your left hand up, grab her wrist with your right;
- tilt to the right side, do not bend your arms;
- fix the pose - perform four breathing cycles;
- raise the body;
- do 3 tilts in each direction.
Squats
To perform the element you will need a chair.
Execution:
- stand in front of a chair, place your palms on the back, place your feet slightly wider than your shoulders;
- sit down, straining your buttocks, move your knees as wide as possible to the sides;
- remaining in this position, take one deep breath and three small ones, then exhale;
- repeat the movement at least 3 times.
Wall push-ups
Method of implementation:
- stand facing the wall at arm's length and rest your palms on it;
- do a push-up, rise on your toes, tense your muscles as much as possible, hold;
- then straighten your torso and perform all 4 breathing stages;
- do the element 3 times.
Pulling your arms back
Performance:
- starting position – standing, feet shoulder-width apart;
- move your arms straight back and as high as possible, the shoulder area remains motionless;
- perform a cycle of inhalation and exhalation;
- repeat the movement several times.
Bodyflex or oxysize - what is more effective and what is the difference?
Now let’s compare the oxysize and bodyflex breathing techniques. If in oxysize there is a continuous supply of oxygen, which is a well-known powerful fat burner, and without its presence oxidative processes - fat burning - do not occur, then bodyflex involves holding your breath for a short time, after which oxygen is supposedly absorbed many times more.
In bodyflex, you take a deep breath through your nose, exhale noisily through your mouth, tensing your abdominal muscles, and hold your breath for about 12 seconds. This technique has not been proven to be beneficial and has not brought many the expected results; moreover, holding your breath can be very dangerous.
Oxysize has fewer contraindications. It is continuous breathing that makes oxysize at least safe, so it can be argued that it is more effective.
Oxysize breathing technique
Exercises of the gymnastic complex are performed in combination with a series of long and short inhalations and exhalations. They make up one approach and are done in the following sequence:
- Deep breath.
- Three short breaths.
- Exhale completely.
- Three short breaths.
The oxysize system is based on diaphragmatic breathing, which actively saturates the blood with oxygen. When using this technique, the abdomen inflates during inhalation and deflates during exhalation. Breathing is performed according to the following pattern:
- Stand up straight, place your hands freely along your body or on your belt. To better control your breathing, you can keep one hand on your stomach. Take a calm, but intense and long breath through your nose. The abdomen should inflate slightly, as if air is entering there.
- Take 3 short, quick breaths. Many people make a serious mistake at this stage - they combine inhalations with exhalations. You can’t do this: make sure that the air only flows in and does not go out. With each short breath, you need to tighten your stomach a little.
- Exhale forcefully through slightly parted lips. It is important not to fold them into a tube, but to leave them flat. Please note: when exhaling, you need to pull in your stomach as much as possible and feel how your abdominal muscles tighten.
- Complete the breathing set with three short exhalations, continuing to draw in your stomach with each of them.
To practice this technique, the author of the technique recommends that beginners practice without including gymnastic elements in the training. You can begin to fully perform basic exercises after the skill of proper breathing has been brought to automaticity.
Video: features of performing breathing exercises
Benefits and harms of oxysize
The advantages and disadvantages of the technique include:
- Strengthening muscles without putting stress on the spine.
- The exercises are performed without holding your breath, which is a safe method of training.
- Static breathing exercises strengthen the deep layers of muscles, improving coordination, mobility, and massaging the internal organs.
- General well-being improves.
- The complex can be performed at any age.
The disadvantages include a number of contraindications - a natural phenomenon for physical activity. Therefore, before starting classes, you should consult your doctor.
Another disadvantage is the low effectiveness of training , which slowly leads to positive results, although the author of the method claims effective and rapid weight loss.
Oxysize: general characteristics
Oxysize breathing exercises are the original development of American teacher Jill Johnson. She struggled with excess weight for many years to no avail, and after using newly invented gymnastics, she managed to lose several sizes in just a month and a half. In Russia, the continuator of the technique was fitness instructor Marina Korpan.
Thanks to breathing exercises, Jill lost weight from size 16 to size 6 (corresponding to Russian sizes 56 and 46)
The main component of the oxysize system is a special technique of continuous deep breathing. Its use in combination with gymnastic elements increases the effectiveness of training several times. Due to the saturation of tissues and cells with oxygen, all processes occurring in the body are accelerated, so the burning of fat deposits occurs more intensely than during normal physical activity.
Excess oxygen allows you to speed up metabolic processes in the body and burn calories more intensively.
Basic oxysize exercises are performed statically and do not require active movements, so they may seem too simple. However, the vast majority of beginners are convinced of the opposite from the very first lesson. Performing elements requires concentration and attentiveness, and physical stress during training can be even greater than during intense dynamic loads.
The author of the technique claims: if you train daily, the first results can be seen in 1–2 weeks. Using the oxysize technique, you can not only lose weight, but also increase muscle tone in a short time and make your body noticeably more toned.
I have come across information that with daily exercises using the oxysize system, about 3% of weight is lost in 14 days. That is, with a body weight of 60 kg in 2 weeks you can lose almost 2 kg. The author of gymnastics promises this effect. Taking into account the fact that training does not require much time and effort, this result can be considered quite successful. But I know from personal experience and from the examples of friends that the weight comes off well in the first couple of weeks of training, and then very often freezes in place. As a result, many become disappointed, lose motivation to continue exercising, and quickly return to their original body weight. Those who want to get good and stable results should be patient and not give up training (even if it seems that they are not working).
How does the exercise technique differ from the bodyflex technique?
The technique used within oxysize gymnastics eliminates breath holding, which is a mandatory component of the bodyflex system. This feature is important for those who plan to practice on their own: even if at first you don’t manage to breathe correctly, the likelihood of negative health consequences tends to zero.
Oxysize exercises are performed without sharp tension in the abdominal muscles, which is an integral element of bodyflex training. This makes the technique more gentle and atraumatic, which is also important for those who intend to master it at home.
Contraindications for exercise
Oxysize gymnastics is characterized by soft loads. In this regard, it is widely believed that the technique is suitable for absolutely everyone (regardless of health status). However, it is not. You cannot exercise using the oxysize system during pregnancy, after a cesarean section or other abdominal surgeries. There are a number of other contraindications:
- asthma;
- cardiovascular pathologies;
- epilepsy;
- increased intracranial pressure;
- myomatous nodes and cysts in the abdominal cavity;
- pulmonary hypertension;
- hiatal hernia;
- aortic aneurysm;
- cerebral aneurysm;
- kidney disease;
- glaucoma.
Any of the listed problems is a reason for medical consultation before starting classes. It is usually possible to start training after pregnancy and childbirth, cesarean section or other surgical intervention after 6-8 weeks. However, it is important to consider that each case is individual and recovery of the body may require more time, so you should also consult a doctor before exercising.
How to do an oxysize workout for beginners
In order for the technique to be beneficial, the author of the program gives the following recommendations:
- Train on an empty stomach or 2-3 hours after eating.
- Eat your meal an hour after your workout.
- Train for half an hour 5-7 times a week.
- Perform the exercise for at least 30 breathing cycles.
Oxysize exercise set
It is recommended to perform the exercises for at least 30 breathing cycles, but for beginners this number can be reduced in the first week of training.
Exercise No. 1
Technique for strengthening the gluteal muscles. Place your feet pelvis-width apart, tip your pelvis over, bend your knees, twist your tailbone down, making your lower back flat. While maintaining tension in the buttocks, perform the oxysize breathing technique (1 cycle: long inhalation - 3 short inhalations, long exhalation - 3 inhalations). Do this for at least 30 breathing cycles, then recover for a few seconds.
Exercise No. 2
Standing with your feet hip-width apart, tuck your tailbone – your lower back is flat. Raise your right arm up and make a slight tilt in the thoracic region to the left. Breathe using the oxysize technique. Then change the side of the inclination and breathe the same number of cycles.
Exercise #3
Feet hip-width apart, bend your knees and place your palms on your hips, keeping your elbows straight. Pull your pelvis back and keep your back straight. Do a breathing exercise.
Exercise #4
For the exercise you will need support: the back of a chair and a table. Hold onto the support with your hands, but do not carry your body weight. Place your feet wide with your toes pointed apart. Tip your pelvis over, tucking your tailbone under you. Squat down in a plie and hold the position. Do a breathing exercise.
Exercise #5
Also hold onto the support with your feet together. Take your right leg back and lift it off the floor, tensing your gluteal muscle. Bend your supporting leg slightly. Do not lean your body forward. Keeping your right leg suspended, perform oxysize breathing exercises. Repeat the same number of breathing cycles on your left leg.
Exercise #6
Holding onto a support, place your feet together. Bend your right leg at the knee and lift it to the side, without tilting your body too much to the side. Keep your hip suspended by squeezing your gluteal muscles and hip abductor muscles, and breathe using the same technique. Then switch legs.
Exercise No. 7
A more complicated version of the previous exercise. Holding onto the support, lift your right leg to the side above the floor, bending at the knee. Then push your hip back without fully straightening your knee, thereby maintaining tension in your glutes. Perform the breathing technique, then switch legs.
Exercise #8
Hold the back of a chair or table with your hands, move your feet back as far as possible, forming an even line of your arms and torso - from your fingers to your tailbone. Arch your lower back slightly, increasing lordosis. Feet hip-width apart, knees straight, feel the maximum extension of the back of the thigh. Perform the breathing technique for several cycles, then walk your feet forward and straighten up.
Exercise #9
Sit on a chair, place your feet together, place your left palm on the chair behind your back and twist your body in the same direction, throwing your right arm over your head, stretching out diagonally. When twisting to the left, perform the breathing technique. Then repeat on the other side.
Exercise No. 10
Sitting on a chair, place both palms back on the seat, leaning your body back slightly, raise your legs above the floor, bending your knees slightly. When bending back, keep your back straight. While holding your legs, tighten your abdominal muscles and perform breathing techniques.
Exercise No. 11
Get on both knees on a soft mat, tip your pelvis over (twist your tailbone), hold your hands in front of you, you can make a finger lock with your palms facing outward. Lean your torso back, keeping your torso and hips in a straight line from your knees to the top of your head. Keep tension in your buttocks and abdominal muscles and perform the breathing exercise for several cycles. When finished, sit back on your heels and relax.
Exercise No. 12
Sit in a “butterfly” position: on your buttocks, with your feet together, with your sharp knees spread out to the sides as close to the floor as possible. Lean your body forward slightly and press your elbows into your inner thighs. Hold the position and breathe using the same technique. Finally, relax.
Exercise No. 13
Lie on your side with your lower arm resting on the floor. Keep your other hand on your belt. Raise your upper leg as high as possible, without tilting your pelvis and back, keeping your whole body in the same plane. Don't raise your shoulders, stretch your neck up. Keeping your leg suspended, breathe several cycles. Switch sides and lift the other leg.
Exercise #14
From the starting position of the previous exercise - lying on your side, twist your body, placing your elbows on the floor, but do not touch the floor with your stomach and iliac bones. Raise your upper leg up, straightening the knee, and pull the toe towards you. Hold this position and breathe as usual. Then turn over to the other side and do the same on the other side.
Exercise No. 15
Lie on your back, place your palms behind your head. Place your feet on the floor shoulder-width apart with your knees bent. Lift your shoulder blades off the floor, maintaining tension in your abdominal muscles, but do not lift your lower back or touch your chin to your collarbones—look at the ceiling. While maintaining tension, breathe as usual. Then lower your shoulder blades and relax.
Exercise No. 16
Stand in a plank position with your palms under your shoulders and your feet hip-width apart. Tighten your abdominal muscles while keeping your spine straight. Breathe according to a standard, unchanged pattern. After performing, place your feet on the floor and relax.
Exercise No. 17
Stand with your back to the wall, lean your elbows completely on the wall, place your feet forward together so that when you lower your pelvis down (slide along the wall), your legs and body form a “chair” pose - knees at right angles, pelvis at knee level. While holding the position, breathe as usual. Then straighten up and push off from the wall.
A set of oxysize exercises for the abdomen, sides, thighs and buttocks in video format
Description of the complex
Oxysize is a modern set of exercises designed to combat excess weight. It is based on correct breathing technique. Oxygen is the main destructive force for fat deposits. When it enters the human body, it combines with carbon, which is found in fats, after which they are quickly excreted, and the body is tightened and acquires beautiful contours. People who are familiar with Bodyflex may notice a subtle similarity with Oxysize, but these are different complexes.
Indications and contraindications
Much to our surprise, this complex has no contraindications. Experts say that even pregnant women can do it if they want to stay in good shape and feel great during pregnancy.
Anyone who cares about their health can safely start exercising. Your figure will soon take on new shape, you can easily regain your prenatal parameters, and also realize your dream of becoming fit and slim, with a minimum amount of effort.
Oxysize or Bodyflex
Bodyflex has long been known to millions of people around the world. It has its own reputation and followers, but Oxysize has not been practiced in Russia for very long - only a couple of years. And despite this, this complex already has many fans. There is nothing strange in this, since Oxysize has clear advantages over Bodyflex:
- You don’t have to wake up and immediately, without eating anything, go half asleep.
- In Bodyflex, many exercises are accompanied by loud sounds, which can greatly disturb your household. Oxysize does not have any sound accompaniments, you can exercise at any suitable time, including after meals, the point is that there is no heaviness in the stomach and you are not haunted by the feeling of complete satiety.
- This technique does not require any special equipment or additional exercise equipment; you only need to practice for 15-20 minutes. Please note that you need to practice daily. After 10-14 days, you will be in a great mood to go shopping in search of a dress that fits your new figure.
Training mode
The only way to achieve a positive result with the Oxysize technique is regular training with breathing. If you miss even one lesson, you can take a huge step back. It is worth remembering that muscle tone increases gradually and only with constant exposure. You will have to spend only about 20 minutes of your time a day to complete the simplest complex. Anyone can do this if they throw away all the ridiculous excuses and laziness. Only in this case can you achieve the desired result and enjoy your own achievements.
It is best to do gymnastics in the morning, before having breakfast. 10-15 minutes before starting the exercises, it is recommended to drink a glass of regular mineral water without carbon. If you don’t have enough time in the morning, then the exercises can easily be done at any other time of the day. But at the same time, the most important thing to remember is that the last meal should be two hours before the start of the lesson, and after training you can eat 10 minutes later.
Even though Oxysize helps you lose weight without dieting, there are still some nutritional requirements. These include:
- avoiding sugary drinks;
- do not disturb the water-salt balance by consuming liquid in sufficient quantities;
- forget about fast food and food products with dyes and preservatives;
- follow a diet and eat small portions.
The first results will be noticeable after just a couple of weeks of regular training. The body will feel a surge of vigor and energy, and the body itself will begin the process of improvement.
Gymnastics with Marina Korpan
“Oxysize” with Marina Korpan” is a unique technique from a Russian athlete, who adapted it specifically for residents of Russia and neighboring countries. Gymnastics is based on delivering oxygen to those points where work is needed. It is recommended to start “Oxysize with Marina Korpan” with a light warm-up, which is performed in a relaxed position. To do this, it will be enough to complete only 4 approaches. After mastering the basic exercises, they need to be combined with other tasks aimed at strengthening various muscle groups and stretching.
What you need to know
Oxysize for beginners is, first of all, breathing training. You need to get used to the new system, and this is a serious process that can take several weeks. But without this stage there is no point in proceeding with further actions.
In addition, you must perform a 15-minute complex every day. This is the only way to achieve success. No weekends or holidays. Try not to eat 2 hours before exercise, and also an hour after doing it.
It is best to conduct classes outdoors, but if this option is not possible, provide access to fresh air into the room.
Another piece of advice - if you take up Oxysize, then take care of your diet.
It will be strange if you are working out to lose weight, and on the table you have fatty food that is completely useless for the body.
Difficult to learn
Despite their apparent simplicity, both practices are not easy to master, as they require correct breathing technique. And if in bodyflex you just need to get used to the sequence in which to inhale, exhale and hold your breath, then in oxysize it is not at all easy to learn how to work the abdominal muscles on inhalations and exhalations. “These are almost imperceptible small movements that are unusual for us in everyday life. Therefore, it usually takes longer to establish breathing in oxysize than in bodyflex,” notes Antonina Kravets.
And here is what Marina Korpan, the main popularizer of these techniques in the Russian-speaking environment, thinks about the question of which is better - bodyflex or oxysize.
Marina Korpan is often asked why she can’t lose weight? The first thing she pays attention to is breathing. Proper breathing is the basis of successful training. Let's talk about him.
The most difficult thing for Marina was to master the so-called groin (exhalation). And, as practice shows, beginners most often encounter the same problem. Some even quit classes because of this. Under no circumstances should you do this. It is important to understand that in everyday life we do not breathe like this. Practice and, of course, little tricks will help you.
For example, the most common mistake when mastering breathing is the tension with which you breathe. For everything to work out, the facial muscles must be relaxed , remember this!
Effect of classes: reviews and results
Alena: “... I’ve been training for a month, the results are as follows: the volume of the waist, chest and hips has decreased by 2 cm. My arms lost 1 cm. Before Oxysize, I was doing fitness, but after two months of training, my volumes plateaued. And here is the result right away! I am extremely glad...”
Anna: “... Exactly a week has passed since the start of my Oxycise classes. Results: one kilogram and six centimeters gone. A little of course, although I’m glad about that too! »
Elena: “...I don’t know why, but I don’t have any special results - the weight remains the same, the volumes too. I seem to be breathing correctly – I’ve watched the video a hundred times…”
Natalya: “...I gained a lot of weight after giving birth - with a height of 167, I weighed 86 kg. Now the child is three months old and I am breastfeeding him, i.e. I can’t go on strict diets. I didn’t expect that ordinary breathing exercises could transform my body so much - without restricting myself in food, I was able to lose 4.2 kg in just a week, the volumes decreased and continue to decrease. My friend Olga says that the main thing in Oxysize is regularity. If you stop exercising, the weight comes back. However, a few minutes of practice a day is not a problem for me - breathing exercises are not a hindrance to caring for a child and household duties! »
Oksana: “... I studied Oxysize based on Marina Korpan’s videos. I really liked that you don’t have to “sweat and jump like a horse.” We all love to get results with a minimum of energy expenditure. This method is exactly what inveterate lazy people like me will like. By the way, in addition to a slimmer figure, I noticed that I began to catch colds less often. Isn't it great? »
Bodyflex
It is more effective in promoting weight loss in women who have not previously exercised their body or are recovering from injury or childbirth. The basic bodyflex movements are ideally aimed at creating a muscle corset and tightening muscles in beginners. Beginners will notice fairly quick results - within a week they will lose up to 10 cm of fat. The main guarantee of such successful results will be a fairly gradual study of five-step breathing, the basics of bodyflex, and daily training.
Disadvantage of the Bodyflex system. All exercises must be performed on an empty stomach. Unfortunately, in the real world, this means that your workout must begin as soon as you wake up. People like hypotension and night owls will not be happy with this. On the other hand, working out before dinner is not suitable for working women who have household chores on their shoulders in the evening.
It is also important to know that the founder of Bodyflex, Greer Childers, warns about taking antidepressants and birth control pills. That is, when taking these drugs, remember that the results will not be promising. Based on the vast experience of her numerous clients, it has been proven that a healthy liver is necessary for quick results from Bodyflex classes. And this is unlikely when taking such drugs; they have a great effect on this organ.
