In an effort to lose weight, you have to resort to various methods. Dieting 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. However, unfortunately, not all those who understand embody the cherished formula of a healthy body in real life. And there are a lot of reasons for this - from laziness to huge employment 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 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 overall set of measures aimed at weight loss, the effect will be the most significant and really amazing.
Basic exercises
The complex, proven over the years, consists of four important exercises that must be performed sequentially. In this case, the chain of stages of breathing must be repeated from time to time for 15 minutes. This period can be either integral or divided into three parts. That is, you can do 15 minutes at once 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
It is necessary to take in air during breathing exercises so that only the nose is used. To do this, it is recommended to tightly compress the lips. Inhalation should be quick and sharp. It is important to get full lungs. The abdominal muscles remain relaxed during this stage.
Rise of the stomach
After the first exercise for weight loss, the air in the lungs must be held by tensing the abdominal muscles. In this case, the stomach should be drawn in and with an effort lift it up. For a kind of monitoring, which will provide information about the passage 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 be immediately received. The raised stomach at this stage of breathing exercises is held in an unnatural position for about 10 seconds.
Incline
Still holding the air and stopping breathing, lean forward, and then immediately return to the original vertical position. Tighten the muscles of the buttocks and hold yourself in this position for 10 seconds.
mouth exit
Finally, you can resume breathing - release the exhaust air. 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 muscles of the abdomen and buttocks should remain in tension until the exercise is over. The technique of breathing exercises for weight loss involves 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 breathing, you can greatly improve the quality of life.
Author's 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 tension in the lumbar region. Pressing the lower back to the back, straining the stomach, you can gradually exhale the collected air, feeling every second of breathing. The scientist advises doing 8 repetitions per day.
Postpartum
Lie on your back on a flat surface, placing your hands under the gluteal muscles. Legs, without bending at the knees, lift as high as possible, trying to form a right angle with respect to the floor. 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 the pelvis off the surface, trying to direct the hips towards the chest. Each approach involves 10 to 20 repetitions. Popov's exercises differ from the classical ones by attracting more significant physical exertion, 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 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, require high-quality oxygen supply 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 encountered: in nature, appetite and the ability to absorb more food increase dramatically.
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 almost immediately accelerates up to 130% compared to the primary state. In addition, oxygen generates 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 to get rid of pesticides and toxins;
- oxidizes the fat accumulated by the body;
- promotes calming, removal from a stressful state.
Performing these exercises every day for 15 minutes, you can not only help the body get rid of belly fat, but also quickly remove two-thirds of the toxins, because it is this part of them that is in the gaseous state. So the detrimental effect of negative substances on all organs will fall significantly. In the process of destructuring 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 light volume, which slows down the process of splitting deposits on the stomach and other problem areas. Therefore, just by learning to breathe deeply with proper air retention, you can significantly improve the results.
In the end, the production of the stress hormone and its distribution are inhibited by the same oxygen molecules. Therefore, normal access to fresh air helps to get rid of stress and significantly reduce the risk of falling into depression. This is extremely important during weight loss, because it is difficult for the body to tune in to severe dietary restrictions or the transition to significant physical activity. Thus, learning to breathe correctly, measuredly is one of the first tasks for those who strive for a slender 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 ignore the technique of breathing exercises. There is nothing difficult in trying once. As in the daily repetition, because 15 minutes of time is not at all the price that is worthy of such a stunning all-round effect.
Reviews
- First review, woman, 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 worked out according to the system for 15 minutes every morning. I did not limit myself in nutrition, but, nevertheless, began to lose weight. The exercises are simple. But in order to get the expected effect, you first need to master the video bodyflex technique well. "
- 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 believe that it could be effective. But after a month of daily exercises, I saw real results. My waist size has decreased by 7 centimeters. I began to fit into things that I wore before 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 I learned all the exercises, gymnastics took no more than 15 minutes a day. Result: minus 10 kilograms in 4 months, while losing weight mainly in the stomach. I can authoritatively say that the effect of breathing exercises is comparable to the effect of abdominoplasty. "