In an effort to lose weight, you have to resort to various methods. Diet and regular exercise appear to be the most effective. Yes, the combination of these classic methods of dealing with excess weight is the most effective. However, unfortunately, not everyone who understands embodies the beloved formula of a healthy body in real life. And there are many reasons for this: from laziness to huge work and physical problems. While the gym takes effort and proper nutrition is endurance, weight loss breathing exercises are always available to everyone without undue stress.
Everyone has heard at least once that there is deep abdominal, abdominal, deep breathing, but not everyone takes this weight loss technique seriously. And in vain, because the results of the breathing exercises are truly amazing. A simple complex, easily performed several times a day, can bring benefits of an order of magnitude more than periodic sports with varying motivation. Of course, if you include breathing exercises for losing weight in the abdomen in the general set of measures aimed at weight loss, the effect will be the most significant and truly amazing.
Basic exercises
The complex, tested over the years, consists of four important exercises that must be performed in sequence. In this case, the chain of breathing phases must 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 once 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 phases allows you to keep your body in good shape throughout the day.
nasal inhalation
It is necessary to take in air during the breathing exercises so that only the nose is used. To do this, it is recommended to firmly compress the lips. Inhalation should be quick and sharp. It is important to have full lungs. The abdominal muscles remain relaxed during this phase.
Stomach augmentation
After the first weight loss exercise, the air in the lungs must be retained by straining the abdominal muscles. In this case, the stomach should be pulled in and with an effort raise it. For a kind of monitoring, which will provide information on 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 understanding of the movement will be immediately received. The stomach raised in this phase of the breathing exercises is held in an unnatural position for about 10 seconds.
Tilt
Still holding the air and stopping breathing, lean forward, then immediately return to the original upright position. Tighten the muscles of the buttocks and hold in this position for 10 seconds.
exit from the mouth
Finally, you can start breathing again - release the exhaust air. But you can't do it suddenly. It is necessary to gradually eliminate 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 end of the exercise. The technique of breathing exercises for weight loss implies a strict adherence to this algorithm. In the event of a 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 breathing, you can greatly improve your quality of life.
Author exercises
Lumbar
In the first stage of the 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 the breath. The scientist recommends doing 8 repetitions a day.
After giving birth
Lie on your back on a flat surface, placing your hands under the gluteal muscles. The legs, without bending at the knees, are raised as high as possible, trying to form a right angle to the floor. Run 15 times.
Pelvic lift
Lie on the floor on your stomach, 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 exercises differ from the classic ones in attracting more significant physical activity, which gives a greater effect, but makes it difficult to combine them with a complex thought out separately for losing weight in the abdomen.
The role of oxygen
It is thanks to the 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 a high-quality oxygen supply for the rapid absorption of vitamins and minerals. It is this system that is most dependent on "clean air". It can also be seen from the banal fact that everyone has encountered: in nature the appetite and the ability to absorb more food soar dramatically.
With a lack of oxygen mass, the villi of the digestive tract are able to process 72% less of useful substances.
Upon receiving the next portion of oxygen-rich air, the metabolism accelerates almost immediately to 130% of the initial state. Furthermore, oxygen generates and maintains an alkaline environment in which the process of converting ingested food into nutritional enzymes is more active.
Oxygen also plays such important roles:
- helps get rid of pesticides and toxins;
- oxidizes the fat accumulated by the body;
- promotes calming, removal from a stressful state.
By 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 toxins, because it is this part of them that is in the gaseous state. Then the harmful effect of negative substances on all organs will significantly decrease. In the process of destructuring of fat cells, the first process is oxidation by oxygen molecules, which in nature is called trivial combustion. However, in everyday life, a person uses about a quarter of the volume of light, which slows down the process of breaking down deposits on the stomach and other problem areas. Therefore, only by learning to breathe deeply with proper air retention can you greatly improve the results.
Eventually, the production of the stress hormone and its distribution are inhibited by the oxygen molecules themselves. Therefore, normal access to fresh air helps to get rid of 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 in to strict dietary restrictions or switch to meaningful physical activity. Therefore, learning to breathe correctly and measuredly is one of the first tasks for those who aspire to a slim and, above all, healthy body. A simple set of exercises to perform will open a new side of life to many, because almost all people today ignore the technique of breathing exercises. There is nothing difficult in trying once. As in daily repetition, because 15 minutes of time is by no means the price worthy of such a stunning all-round effect.
Reviews
- First review, woman, 27: "Long workouts are not part of my schedule. Therefore, to put the figure in order, I chose the body flex. I trained according to the system for 15 minutes every morning. I did it not. I limit myself to nutrition, but, despite this, I started to lose weight. The exercises are simple. But to achieve the expected effect, you must first master the bodyflex video technique well. "
- The second review, a girl, 21 years old: "After giving birth, I felt a lot in life. To get fit I decided to try breathing exercises. At first I didn't think it could be effective. But after a month of daily exercises, I saw concrete results. My waist was smaller than 7 centimeters and I started to adapt to the things I was wearing 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 the videos of the network. After learning all the exercises, gymnastics did not require any more. of 15 minutes per day Result: minus 10 kilograms in 4 months, while weight is lost mainly in the stomach. I can say with authority that the effect of breathing exercises is comparable to the effect of abdominoplasty. "