The Principle Of "Bodyflex"
The system of "Flex" developed and tested on themselves by American Greer Childers. According to the Creator of the course, to achieve the desired effect is enough just quarter of an hour of daily exercise. The main thing - the regularity and proper breathing. His working out is to devote a separate lesson. You can train yourself, to learn exercises from books and videos. But if this option seems too simple for you, join a group and do Flex under the guidance of a coach.
Exercise performance will be enhanced if you follow the right diet. Refrain from too fatty foods, sweets and carbonated drinks - they contribute to bloating and fat deposition in the waist area.
All exercises are recommended on an empty stomach, preferably in the morning. Before classes, you can drink water. No special warm-up not required to the gym you can start immediately after you Wake up.
The Creator is recommend to focus not on weight, and parameters. Before class, measuring tape measure your waist, as well as "lower" and "upper" press a few inches above and below the waist, respectively. Write down the resulting numbers. A week later, the cm needs to show more pleasant results.
If you want to achieve faster results, do a mini-complex twice a day, morning and evening.
As a result of regular exercises, you can lose weight, improve posture and modify your body to remove belly fat, make legs more slender, to create a resilient abs and a thin waist.
Working on the breath
Exhale all the air from his lungs. Collect the lips into a tube and release it slowly and evenly. Then close your lips and take a deep breath in through the nose, filling lungs with oxygen. Freeze for a few seconds and exhale sharply. The exhalation should be deep in several steps and go directly from the region of the diaphragm.
Exhaling all the air, close your mouth and hold your breath, struggling pulling the abdomen under the ribs. Hold it in this position, slowly counting to eight, then inhale and relax your abs. Before you begin any of the exercises, practice the techniques of proper breathing, bringing them to automatism.
A mini-set of exercises for the abdomen
In the complex "Bodyflex" there are several exercises designed to remove fat from the area press. Correctly performed exercise to train the abdominal wall, load straight and obliques, contribute to the development of flexibility. Each exercise should be performed three times, holding the breath for a longer time.
Start with exercises aimed at training the muscles of the upper and lower abdominals. Lie on your back, bend legs at the knees, the feet put on the floor at a distance of 30 cm from each other. Raise your hands and pull them up without lifting his head from the floor. Do the breathing exercise, strongly plunging stomach, stretch your arms, lifting your shoulders and head. Elevate, chin should be facing up. Lift the chest and shoulders as high as possible - in the whole body should feel the tension. Hold this position for 8 accounts, then fall, breathe and relax.
Try the exercise, can strengthen the muscles of the lower part of the press. Lie on the floor with your legs straight. Place the palms under the buttocks. Make a respiratory exercise, pull your stomach. Raise your legs off the floor at 9-10 cm and make them some wide swings in the style of scissors, pulling socks. Exhale, lower your feet on the floor.
For the oblique abdominal muscles suitable simple, but very effective exercise. Sit on the floor, cross your legs at the knees and placing the left foot over the right. Place your left hand behind your back, and the right grasp left knee. Make a respiratory exercise, pull your stomach and your right hand pull your knee towards yourself while turning the torso to the left. You should feel a strong tension of the muscles of the waist and hips. Hold this position for 8 accounts and slowly take the starting posture. Repeat the exercise 3 times in each direction.