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For 30-year-old Marina Molokova, readers of Woman`s Day voted in the “Queen of the Urals” contest. The beauty told how she managed to lose weight after the birth of her daughter in a short time, thanks to her own exercise technique. And even showed some movement!
How the desire to lose weight grew into your business
– I have always been slim, my normal weight is 60–62 kg. But after the birth of her daughter Masha gained 15 kg and became very complex because she did not fit into “pre-pregnant” clothes. From the very childhood I danced oriental dances, and from the age of 17 I earned a living from this. I always wanted to be a fitness instructor, but didn’t know where to start. Therefore, all that remained was to look at others and dream. But as they say, life will force and you will learn.
At first I thought: what could I come to the fitness center with? I started watching various programs and analyzing. Once I caught the eye of Marina Korpan’s bodyflex and oxysize exercises (exercises for losing weight with the help of proper breathing. – Approx. WDay.ru). I liked oxysize more, so I began to study it: I did it myself from the video, then I attended a master class in Moscow near Marina herself. But since I was previously engaged in oriental dances, I decided to combine the most effective dance movements for women with breathing exercises – this is how my own oriental fitness course appeared. That is, we breathe according to Marina Korpan’s system, at the same time we do physical exercise on a certain muscle group, keep them in tension, thus pumping them.
Marina before losing weight: 75 kilos
- Photo Shoot:
- personal archive of Marina Molokova
With breathing exercises, kilograms melt due to the fact that with correct inhalation and exhalation, the fat cell is oxidized. All the visceral fat that envelops the internal organs is burned – this is how the volumes go. But if sagging skin occurs during diets, then with this technique this does not happen due to muscle tightening. The result of the classes is weight loss, pumping absolutely all muscles (even the fingers), getting rid of the double chin, nasolabial folds, cellulite, tightening the face oval, improving the quality of muscles, stretching and posture, getting rid of fatigue and puffiness. I began to teach classes and realized that it was mine!
At that time, I worked at the Ministry of Agroindustrial Complex: this is constant stress, which you jam, and of course, sedentary work. The first step towards being lean was the realization that I needed more activity. So I left the ministry to find my own path and family.
At that moment, I had not yet fully gotten into shape, so my clients saw the effect of the exercises – I was losing weight before their eyes. For six months I threw off everything that I had gained during pregnancy. Now I eat whatever I want and don’t get better, because every day I have 2-3 hours of classes – it turns out about 10 hours a week. By the way, after I went in for sports, I can no longer eat junk food! Even when visiting my mother, I don’t eat her fried pies.
At first, people think that oriental fitness is easy, because you just need to breathe correctly, no “iron” and no running. But when you start doing exercises, connecting muscles, combining it with breathing, you realize that you were mistaken. It happens that athletes come to my classes, who then say: “Oh, it’s hard.” As I always tell my clients: how much you put into the exercises, you get so much.
There are no contraindications for oxysize. In body flex – yes, but I don’t lead it – this is a difficult direction, and if you do something wrong, you can harm. Even clients who are 60 years old come to my classes. Some after operations. I am proud of all of them! They look even better than some 20 year olds. And my youngest clients are girls of 12 years old who go with their mothers.
Rules for “slimming” breathing
1. We work on an empty stomach. If the lesson is in the evening, then do not eat at least two hours before it, and refrain from fatty foods during the day.
2. It is important to warm up beforehand. The better the muscles are warmed up, the better it will be pumped through breathing.
3. We twist the pelvis, squeeze the gluteus muscle and connect the breath.
4. We take a breath through the nose, smiling at ourselves, which additionally tightens the oval of the face.
5. On exhalation, we tighten the stomach, pulling the navel to the spine as much as possible. The longer we exhale, the better! By straining the nasolabial muscles, we get rid of mimic wrinkles in this area.
6. When breathing, it is imperative to fix the thoracic region and work with the stomach, which additionally massages the abdominal organs.
7. After exercise, it is better not to eat right away. Kefir will be enough. I want to note that when you are doing oxisize for a long time, after training you do not want to eat. I used to love sweets, but now I am indifferent to it.
8. The optimal training time is an hour or two.
9. If you exercise every day for an hour, eat right, then in a week your trousers will be too big.
10. If you perfectly master the breathing technique, you can just go home from work, breathe correctly and lose weight!
Several effective and simple exercises from Marina Molokova
1. Pulling your chin forward, raise your head up, as well as diagonally to the sides, but do not throw your head back. We are working on the cervical region, making the chin area more prominent, getting rid of the double chin. Be sure to connect breathing when moving.
2. In this position, we work out the gluteus muscle, the back of the thigh, the gastrocnemius muscle, the hip joints. We lie on our back and begin to raise and lower the pelvis, leaning on the shoulder blades and toes.
3. Working out the lateral surface of the thigh. We make the leg beautiful and slender. We turn over on our side, rest on our hand. We lengthen the position of the leg, while moving, warming up the muscle, then we fix and connect the oxysize breathing.
4. We get up, we spread our legs a little wider than the shoulders, we relax the pelvis and begin with a small amplitude to rotate the hip to the right and to the left, without straining the muscles. The chest section is fixed, we work with the lower part. Be sure to connect deep breathing: in two counts – inhale through the nose, in four counts – exhale through the mouth. Thus, we get rid of the cellulite crust in the thigh area, since when shaking we pump this area.
5. Working out the muscles of the press. We lie on our back, bend our legs, begin to stretch our torso to the knees. We do not lower our head to the floor. Then we raise our legs in turn. At the same time, we also keep the second on weight. Ideally, when moving, there should be a tremor in the body, which means that deep muscles are connected.
6. We put our hands in the lock and take them back. Side bends. Keep your back straight. The back, supporting, leg stands with the whole foot on the floor. We connect the gastrocnemius muscle, the back of the thigh, the gluteus muscle, the upper back muscle and, most importantly, the triceps area.
7. Let’s work on plastics and posture. We make turns with arching the back. We put the front leg on the toe, spread our arms wide apart to stretch the thoracic region.
8. Meditation. We assume a relaxing position five minutes before the end of the session. With our eyes closed, we try to feel each of our cells, which thanks us for the work done. Opening our eyes, we smile at our beloved. Every time I say to my clients: “We are sure to look for sparkle in our eyes, because this is important not only for ourselves, but also for the people around us. Each is a sculptor of her body, mind, consciousness and state of mind. As we want, it will be so! “