Recently, the number of people who are not satisfied with their figure is becoming more and more. In order to lose weight, you can try a lot – diets, vigorous physical activity, creams and ointments, but most of you do not think that metabolic disorders are the root cause of excess body weight.
And, as you know, in order to establish its work, it is necessary not only to calculate the calories that you ate during the day, but also to establish proper breathing. Breathing exercises for weight loss are a very effective method of losing weight and tightening the muscles in your body.
Why is that? After all, we breathe every day, without stopping this process for a minute. The fact is that we breathe superficially, with the upper parts of the chest. And to normalize metabolism, you need a slightly specific way of breathing – physiological.
This is a way in which every cell of your body is filled with oxygen, you should carry out cyclic breathing not with the chest, but with the depths of the abdomen. It is with this correct breathing, performing a cycle of certain exercises, you will be able to feel and measure the first results in a few days.
These exercises take very little time, you can perform them almost at any time, breaking away for 10 minutes from work or household chores.
The benefits of breathing exercises for weight loss are very great. You will not only be able to notice the visible decrease in your volumes, but you will also notice that your appetite begins to subside – this is due to the fact that breathing exercises help to normalize the intestines, and also accelerate the elimination of toxins and excess fluids from the body.
In addition to these advantages, breathing exercises help to tone the muscles of your body, contribute to a good mood and increased vitality.
The basic rule of this technique is correct breathing – deep and strong, which engages the muscles of the abdomen and chest.
If during the exercise you suddenly feel dizzy, nauseous or unwell, it is better to postpone the exercises until the condition returns to normal. Exercise is best done in the morning on an empty stomach, after drinking a glass of water.
Stand up straight, it is advisable to fix your back in a position perpendicular to the floor. Inhale deeply through your nose and exhale through your belly. Do not forget that when performing breathing exercises, you must try to breathe in your stomach, minimize the use of the chest.
Repeat the exercise 3 times. After this exercise, we complicate it – take a deep breath with your nose, after it 2 more small pre-inhales and exhale with your mouth, after which 2 more small pre-exhales with your mouth. We repeat the exercises 3 times and do not forget about the breathing technique!
This cycle must be repeated for 10-15 minutes, alternating exercises with each other. At first, 10-15 minutes a day may be sufficient, but over time, increase the amount of time – break it up 3 times a day, for example. Within a week you will feel the first, quite tangible, shifts in your mass.
Observance of proper nutrition will also be important, drinking a lot of water – 1.5-2 liters per day, eating should be frequent, but in small portions.
After the birth of a child, young mothers often want to return to prenatal form and say goodbye to the tummy that formed after pregnancy. Often, when caring for a small child, there is very little time left for yourself, so going to gyms or fitness clubs is out of the question. Even in such a situation, having the desire, you can easily lose weight and tighten the hated tummy.
The basic rule of such exercises is that all inhalation and exhalation are carried out only through the nose! The position of the body must always be in a strictly established form.
- Sit in a comfortable position – lotus, in Turkish, on your heels, or you can just sit on a chair. Straighten your back, stretch your neck and lock your position. Relax. We take a deep breath, inflating the abdominal muscles like a ball. After that, exhale slowly, trying to bring the upper abdominal wall as close as possible to the back. The exercise is performed until you feel tired, preferably 20-30 times.
- We sit down in the same way as in the first exercise, take the same deep breath, then exhale sharply, contracting the abdominal muscles as much as possible. We repeat the exercises until the abdominal muscles feel tired.
Reviews of breathing exercises for weight loss are the most positive. Girls and women who practice this technique have long been convinced of its effectiveness and high results. It is easy to verify this by going to any forum dedicated to this topic. Try it yourself, the results will not keep you waiting.
What have we been talking about all this time?
All the above recommendations and ways of doing exercises refer to the famous technique of breathing exercises for weight loss – “Bodyflex”. This technique was invented by the American housewife GreerChilders, who managed to lose weight from size 54 to 42, without resorting to diets and heavy physical exertion.
The complete Bodyflex program consists of 12 exercises that must be done on an empty stomach for 15 minutes, after drinking a glass of water or tea. These exercises can be performed at other times of the day, but you cannot eat for 2 hours before that.
For more detailed lessons, read Greer Childers’ book A Magnificent Figure in 15 Minutes a Day, which has become a bestseller in many countries around the world. In order to master the technique of correct breathing, it is necessary to conduct the first lessons with a qualified trainer. If this is not possible, then you can watch video tutorials on the Internet with Greer Childers.
There is another, no less effective and useful, breathing exercises technique. In it, as in Bodyflex, there is a special way of breathing. Its author, Jill Johnson, advises the first weeks of training to do only correct breathing until you work it out to automatism.
How to breathe correctly?
First, take the correct posture – stand up straight, your knees are soft (slightly bent), the lower back should be flat, and the shoulder blades should tend to the spine. When inhaling, you must tighten the muscles of the buttocks and abs, twist the pelvis under you, then take 3 pre-inhales. When exhaling, relax the buttocks, abdominal muscles, bring the pelvis to its original position, after that – 3 pre-exhalation.
Once you have mastered this technique, you can begin the basic exercises. You can master all the recommendations and the correct technique for performing the exercises, relying on video tutorials or your instructor. Good luck!