Bodyflex is often called yoga for weight loss. This fitness direction really helps to achieve the desired results in a short time, and many of the principles in it are borrowed from yoga. You can do bodyflex even at home. It is better to start getting acquainted with the methodology with basic exercises.
“Diamond”
Step 1. Starting position-legs shoulder-width apart, back straight.
Step 2. Connect the hands in front of the chest so that the fingertips fit tightly together. Keep your elbows parallel to the floor, your back can be slightly rounded.
Step 3. Apply maximum pressure through the fingertips with one hand on the other, keeping the fingers straight. Exhale and stay in this position for 5-6 counts.
Step 4. Relax the muscles of the hands and take a deep breath.
Lateral stretching
Step 1. The starting position is sitting on the floor, palms resting on the knees, back straight.
Step 2. Bend your right leg. Lower your left elbow onto your left knee. Raise your straight right arm through the side up over your head so that it is over your ear.
Step 3. Exhale and hold in this position for 5-6 accounts.
Step 4. Repeat the exercise with emphasis on the right knee. Perform 3-4 repetitions on each side.
“Pretzel”
Step 1. The starting position is sitting on the mat. The straight right leg is lying on the floor. Bend your left leg and place it on the outside of the right knee. Try not to bend your right leg. Put your left hand behind your back, point-blank on the palm of your hand. Wrap your right hand around your left knee.
Step 2. Transfer the weight to your left arm behind your back, pull your left knee up to your chest with your right hand. Turn the body to the left until you can look over your shoulder back.
Step 3. Exhale and hold in this position for 5-6 accounts. Slowly return to the starting position, make an exit and relax all the muscles.
Step 4. Repeat the exercise, crossing your legs in reverse. Perform 3 repetitions on each side.
Stretching the leg muscles
Step 1. The starting position is lying on your back, legs straight, arms lying along the trunk.
Step 2. Lift your straight legs, pull them up to your chest and wrap your arms around your calves. The head is lying on the floor at the same time. There should be a pulling sensation under the straightened knees.
Step 3. Exhale and hold in this position for 5-6 accounts.
Step 4. Exhale and gently return to the starting position. Perform 3 more repetitions.
Abdominal press
Step 1. The starting position is lying on your back, legs bent at the knees, feet are parallel to each other at a distance of 25-30 cm. Straight arms are stretched up, perpendicular to the floor.
Step 2. Lift your shoulders and shoulder blades up, stretch your straight arms to the ceiling. The head is slightly thrown back, the back is tightly pressed to the floor.
Step 3. Tighten the abdominal muscles, stretch your arms up as high as possible.
Step 4. To complicate the exercise, lift your legs up and stretch your hands to your feet.
Step 5. Exhale, stay in this position for 5-6 accounts.
Step 6. Take a breath and return to the starting position. Perform 3 more repetitions.
Bodyflex combines breathing practice and exercises with the weight of your own body. This combination allows you to increase the effectiveness of training and maximize the use of the most important muscle groups. If you follow the technique of performing exercises, not only the excess weight decreases faster, but also the tone of the body increases and the well-being improves.