Bodyflex exercise complex

In the last article, we learned what a bodyflex,Than it is useful and what harm can inflict on the body, and also learned to breathe using bodyflex technology. The breathing exercise is the basis of all physical exercises, which will be discussed. You can perform bodyflex exercises absolutely free of charge, at home.

a lion

The complex of exercise bodyflex withAn exercise that strengthens the muscles of the face and neck. Despite the apparent external amusement, this exercise is quite effective in combating wrinkles, sluggish and flabby skin on the face. The "Lion" pose has much in common with a similar pose of yoga, however it has a number of its features.

Starting position: stand up, put your feet at a width of 30-35 cm, palm your hands 2.5 cm above your knees, as if you are about to sit down. Perform a breathing exercise bodifleksa (stages 1-4).

Gather your lips in a circle, broadly (as far asMaybe) open your eyes and look up. Tighten the cheeks and nose area and lower down the closed circle of lips, sticking out the tongue to the limit. Do not relax your lips.

During the "Leo" exercise, the following rules should be observed:
The mouth does not need to be opened too wide;
- During the protrusion of the tongue, you should feel the tension of the facial muscles from the area under the eyes to the chin;
- this exercise can be performed while in the initial respiratory position or straightened after drawing in the belly (with an exhalation to return to the initial posture).

Ugly grimace

The bodyfoot exercise complex continues the pose,Which helps to strengthen the muscles of the neck and fight against the second chin. For the beginning it is recommended to perform this exercise, not using the respiratory part - to practice.

Stand up straight, bring out the lower jaw forFront, as if you have a wrong bite, stick out your lips, as if you are going to kiss someone. In this case, extend the neck to its tension. Raise your head and imagine that your kiss you are addressing the ceiling. At this time, you will feel the stretching of the muscles from the chin to the sternum - if that's the case, then the exercise is done correctly. When the exercise is mastered, it can be performed together with the respiratory part.

So, take the basic posture for breathing andPerform a breathing exercise bodyflesh (stages 1-4). The hands must be thrown back to maintain balance, the soles completely touch the floor. Be in this position for 8-10 accounts, relax. Perform 5 times.

During the "Ugly grimace" exercise, the following rules should be observed:
- Do not close your mouth: the upper teeth should be covered with the lower ones, and the lips stick out like a monkey;
- Do not climb the tiptoes - you can not keep the balance, and the muscles will not stretch as it should;
- each time, after completing the exercise, return to the main respiratory pose.

Bodyflex exercise complex

Side extension

The following exercise bodyflex helps to strengthen the lateral part of the trunk (waist, hips).

Accept the basic respiratory pose, doBreathing exercises (steps 1-4). The left hand should be lowered so that her elbow is on the bent knee of her left leg. The right leg should be pulled out to the side, pull out the toe, and do not tear the foot off the floor. The weight of your body will thus move to the bent knee of your left foot. Raise your right hand up and pull it over your head, aiming forwards. Drag your hand further, stretching the muscles of the right side, from the waist to the armpit. Do this exercise for 8-10 accounts, repeat it 3 times in each direction.

During the exercise bodyfoot exercises for weight loss "Side stretching", the following rules should be observed
:
- you need to pull back the fingers of the elongated leg for a good stretch;
- the outstretched arm should be even, not bend in the elbow;
- do not bend forward during the exercise;
- if you, being in this position, remind yourself of the disk thrower - then everything is done correctly.

Pulling the leg backwards

The exercise complex bodyflex continues pose, which helps to strengthen the gluteal muscles.

Go to the floor, stand on all fours, thenLean on your elbows and knees. Pull your leg behind you, do not bend your knee, but your toes go down and lean against the floor. Put your hands directly in front of you, palms down. Body weight is on elbows and hands. Raise your head and look straight ahead. Do a breathing exercise (steps 1-4).

Retract the leg back up, soAs high as possible, while keeping the sock towards you. Strain the muscles of the buttocks and connect them. Hold in this position, squeezing and releasing the gluteus muscles - perform this exercise on 8-10 scores. Exhale and lower your leg.
Repeat the exercise 3 times with each foot.

During the exercise "Pulling back the leg", the following rules should be observed:
- socks should be constantly turned towards you and they should not be delayed, otherwise the flow of blood carrying the fat-burning oxygen will go not to the buttocks, but to the calves;
- the leg should be perfectly straight, not bent at the knee, which will create maximum tension in the muscles of the buttocks;
- be sure to lean on the floor with your elbows - if you perform the exercise, leaning on the palm of your hand, you can injure your back;
- try to take a pose immediately after you have drawn in your belly - do not lose your time!

Bodyflex exercise complex

Seiko

This exercise bodyflex helps to strengthen the muscles of the outer surface of the thigh.

Stand on all fours, leaning on the palm of your hand andknees. Pull the straight left leg to the side, trying to form a right angle with the body. The left foot is on the floor. Perform a breathing exercise (steps 1-4).

Pull out your left leg so that itTurned out to be parallel to the floor. Pull the straight leg forward, toward the head. Hold in this position for 8-10 accounts. Exhale and lower your leg into its starting position on the floor. Repeat the exercise 3 times with each foot.

During the "Seiko" exercise, the following rules should be observed:
- the sock can be bent or drawn - in this exercise it does not matter;
- the raised leg can not be bent in the knee, otherwise there will be no proper tension on the inner surface of the thigh;
- every time try to raise your leg higher;
- The hands during the exercise should be straight, the back is also recommended to keep as straight as possible, although a slight slope for maintaining balance is permitted.

Diamond


The next in a set of exercises bodyflex is the pose, which helps to strengthen the muscles of the hands.

Stand up straight, put your feet shoulder width apart,Hands close in front of him in a circle. Raise your elbows higher, close your elongated fingers. In order to hold the elbows at the top, you need to round your back slightly. Perform a breathing exercise (steps 1-4).

With all your strength, rest your fingers on each other. Feel the tension of the muscles from the wrists to the chest. Linger in this position for 8-10 accounts. Take a breath. Repeat the exercise three times.

During the execution of the exercise "Almaz" you should observe the following rules
:
- hands should not close hands;
- You can not lower your elbows, otherwise the pressure will fall only on the chest, not on your hands.

Boat


Exercise bodifleksa, which helps to strengthen the muscles of the inner surface of the thigh.

Sit on the floor, spread your legs wide apart. Pull your socks on, without lifting the heels off the floor, and spread them apart. Lean against the floor with the palms behind you, keep your arms straight. Perform a breathing exercise (steps 1-4).

Move your hands behind your back. Lean over and put your hands in front of you on the floor. Slip your hands on the floor forward, without taking your fingers off him and leaning lower and lower. In doing so, you should feel the stretching of the inside of the thigh. Do an exercise for 8-10 accounts. Exhale, put your hands behind you, repeat 2 more times.

During the bodyfoot slimming exercise "Boat", the following rules should be observed
:
- Stretch gently, slowly, without straining, otherwise it can lead to injury;
- If during the exercise you do not feel the stretching of the inner surface of the thigh, this means that the legs are not too widely spaced. Try to spread your legs more often;
- Do not bend your knees during the exercise.

Bodyflex exercise complex

Pretzel

The exercise complex bodyflex continues the exercise, which helps to strengthen the outer surface of the thigh, the formation of the waist.

Sit on the floor, bend your legs and cross at your knees, your right knee resting on the left. Keep your left leg straight and horizontal. Perform a breathing exercise (steps 1-4).

Transfer weight to your right arm. With your left hand, grasp the right knee and pull it up and as close as possible to yourself. Torso at this time, turn in the waist to the right, until you look back. At this time, you will begin to feel how the muscles of the waist and the outer surface of the thigh stretch. Hold in this position for 8-10 accounts. Exhale, perform the exercise three times with the change of position of the legs.

During the "Krendelek" exercise, the following rules should be observed
:

- pulling the knee, do it as close as possible to the chest;
- turning the waist, look as far behind you as possible - this increases the stretching.

Bodyflex exercise complex


Stretching of popliteal tendons


This exercise bodyflex helps to strengthen the muscles of the back of the thigh.

Lie on your back. Raise your legs so that they are perpendicular to the floor. Pull the socks on yourself, making your feet flat. Put your arms around your legs in the upper part of the calves (or behind your knees, if you do not reach the calves). Head and back lie on the floor. Perform a breathing exercise (steps 1-4).

Straight legs lead to the head, whileButtocks should not come off the floor. You will feel how much the hamstrings are stretched. Hold in this position for 8-10 accounts, exhale and return your legs to their original position. Repeat the exercise 3 times.

During the "Stretching the hamstring" exercise, the following rules should be observed:

- It is desirable not to bend your knees, although it will be almost impossible to do this in the first days of training. The ideal variant of this exercise is a straight line from the feet to the buttocks;
- the head, back and buttocks during the exercise lie on the floor - otherwise the stretching will be ineffective;
- The feet should be straight.

Abdominal Press

The bodiflex exercise complex pays special attention to strengthening the abdominal press.

Lie on your back, legs straighten. Raise your legs, bending your knees and placing your feet on the floor, at a distance of 35 cm from each other. Straight arms extend upwards. The head is lying on the floor at this time. Perform a breathing exercise (steps 1-4).

Straight arms pull up while liftingShoulders and coming off the floor. Head back with this, look at the imaginary point on the ceiling behind you. Maximum detach from the floor, lifting your shoulders and chest as high as possible. Then gradually drop to the floor: first the lower back, then the shoulders, then the head. And in the same instant as the head touches the floor, rise again. Having risen, stay in this position for 8-10 accounts. Repeat the exercise 3 times.

During the exercise bodyfoot exercises for weight loss "Abdominal Press", the following rules should be observed
:

- the head must be thrown back to avoid injury to the neck;
- no need to push off or swing during the exercise - pull yourself by the hand;
- Once on the floor, do not rest, but rise again.

Scissors


Exercise bodifleksa, strengthening the muscles of the lower abdominal press.

Lie down on the floor, stretch your legs and close them. Put your hands along the trunk, place them under your buttocks with your palms down, supporting your back. Head and waist are on the floor. Perform a breathing exercise (steps 1-4).

Raise the legs closed together 8 cm above the floor. Do an exercise "Scissors", making wide swings with legs and alternately crossing them. The socks are stretched out. Do an exercise for 8-10 accounts. Exhale. Do the exercise 3 times.

During the "Scissors" exercise, the following rules should be observed:

- do not lift your feet above 9 cm from the floor, otherwise the pressure on the abdominal press will decrease;
- be sure to stretch the socks to add pressure to the muscles of the press;
- The legs should be as wide and fast as possible.

Cat


The complex of body-shaping exercises "Cat", which helps to strengthen the muscles of the back and abdomen, is completed.

Go down on all fours, lean against the floor with your hands and knees. Hands and back are straight. The head is raised, the gaze is fixed in front of you. Perform a breathing exercise (steps 1-4).

Tilt your head and bend your back as much as possible,Raising it high. Imagine that you are an angry cat. Stay in this position for 8-10 accounts. Exhale, relax your back muscles. Exercise "Cat" is performed 3 times.

Read also:
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  • Pilates - what is it and why has it become so popular today?

Bodyflex exercises for weight loss availableEach of you, dear women. You yourself will not notice, as a result of daily 15-minute training, extra centimeters and kilograms will leave you. Lose weight easily - with a set of exercises bodyflex!