Bodyflex is, first of all, a respiratory technique based on hyperventilation of the lungs. In the article “Bodyflex. Benefit? Harm?” the question of the possible harm of this type of physical activity was fully disclosed.
So, for whatever reason, you decided to abandon Bodyflex. Health does not allow, doctors do not allow, there is no time for the gym, there is no money for expensive workouts either, or faith in yourself disappears in the 2nd week of going to the gym …
What to do? The body will not put itself in order.
Thank God, progress does not stand still. And when one problem occurs, there are a number of solutions. Below are the main types of replacing Bodyflex with types of physical activity close to it. Each type is described for beginners, in order to understand, understand, try each of them on yourself and make a choice.
Solution # 1. Oxysize
The closest type of physical activity to Bodyflex is Oxysize. It is also based on breathing, but the main difference is the absence of prolonged breath holding.
Execution method:
- Inhale through the nose, deep. First, the belly is filled with air, rounded.
- When the belly is filled with air, 3 short breaths follow, which fill the lungs with air to overflowing.
- The lips are folded in a tube, as if whistling, and an intensified, quiet exhalation follows. The abdomen is pulled in and sticks to the back.
- When all the air has left, short 3 exhalations follow, which empty the lungs as much as possible.
To obtain the result, you need to perform about 30 such breathing series daily along with exercises.
But Oxysize also has its own contraindications:
- Cardiovascular diseases;
- Strict diets for 1300 kcal;
- Chronic forms of nervous disorders;
- Postoperative period;
- Acute and chronic lung diseases;
- Pregnancy. Here, opinions are divided and there is no clear answer.
Before embarking on the Oxisize breathing technique, it is also necessary to consult a doctor.
Solution # 2. Belly vacuum
This exercise is taken from yoga and is widely practiced in bodybuilding and classical fitness. Arnold Schwarzenegger became one of the most popular vacuum practitioners. It is aimed at strengthening the transverse muscles of the press, which, like a corset, encircle the waist line. The vacuum for the abdomen maximizes the use of these muscles, forming an expressive, desired waistline for everyone.
The technique of performing a vacuum is very close to the Bodyflex technique:
- Deep breaths through the nose, filling and rounding the abdomen.
- Enhanced exhalation. The belly sticks to the back.
- Holding your breath up to 60 seconds!
Perform 3-5 approaches. Up to 5 times a week.
As with any breathing exercises, the Vacuum is not deprived of contraindications:
- Exacerbation of diseases of the gastrointestinal tract;
- Critical days;
- Pregnancy;
- Postoperative period;
- Pressure problems.
You can do it, but very carefully:
- Cardiovascular diseases;
- Diseases of the pulmonary tract;
- Hernia in the abdominal cavity;
- Weak abs and large belly;
- Disease of any internal organ adjacent to the diaphragmatic septum.
Solution # 3. Plank
The plank is one of the most popular exercises in sports in general. It is aimed at strengthening the muscles of the press, back, arms, buttocks. Develops endurance. It is very useful for hernias in the lumbar spine.
Execution method:
- Take an emphasis lying.
- Lean on your elbows, their location is strictly under the shoulders. Put your feet on socks about 10 cm apart.
- Heels, hands are not in contact with each other.
- The head, neck, back, pelvis form a single line.
- The abdomen is tense and depressed.
- Hold the position for as long as you can. There is no limit on the maximum time.
3-5 sets. Do it every other day to allow the muscles to recover.
Of all the exercises above, the plank is the most rewarding exercise.
Again, be careful if you have:
- Cardiovascular diseases;
- Diseases of the pulmonary tract;
- Hernia in the abdominal cavity;
- Weak abs and large belly;
- Disease of any internal organ adjacent to the diaphragmatic septum.
Solution # 4. Yoga
If you have the time and money to visit the gym, but have no desire to pull iron, jump in group classes. You want a relaxed type of training – yoga is a great option.
It is distinguished by gentle breathing exercises. Physical exercises are performed smoothly, without jerking. It involves the work of all muscles, both basic and additional, very small. Develops stretching. Has a sedative effect.
There is only one contraindication – an inattentive, incompetent coach.
If:
- You have never been approached for training;
- You have never been contacted, have not corrected the execution technique or confirmed the correctness of the execution;
- If there are a lot of trainees in the gym and there is not enough space;
- Go away and keep looking.
This article presents 4 great solutions. Each of them has a lot of variations and complications. Your task is to START.
If you have your own sketches, thoughts, questions – share on our forum.