There are a lot of overweight people and most of them want to have a good figure and excellent health. Breathing exercises are a way to lose weight without much time and effort.
Miracles do not happen: in order to lose these extra pounds, you need to burn the calories that come from food and process them with both exercise for weight loss and various cosmetic procedures: taking baths with essential oils or making effectiveshells with different components, paprika, clay, chocolate. Breathing exercises for weight loss are much easier than running or strength training. It can be done by both healthy and sick people. Before you start performing certain complexes, you should consult your doctor. The exercise is contraindicated or used under medical supervision:
- with spinal injuries;
- bleeding;
- diseases of the cardiovascular and pulmonary systems;
- during pregnancy and during meals.
Active respiratory effect
Oxygen plays an important role in the metabolic processes of a healthy person: it participates in the oxidation of various compounds, which ensures the production of energy. Over the years, the amount of oxygen in the atmosphere slowly decreases due to environmental pollution and climate change. People's lifestyles change, they move less, breathing becomes shallow and frequent. Due to these factors, the amount of oxygen in the blood of modern man is reduced. Conclusion:
- increased fatigue;
- reducing the speed of metabolic processes;
- shortness of breath and palpitations during exercise;
- reduced immunity.
Take a small test: take a clock that shows the seconds, exhale and measure the time you can hold your breath. Now take a few quick deep breaths. Be careful not to get dizzy. Exhale again, hold your breath and measure the time before inhaling. After active breathing the result is 2, and sometimes 3-4 times more. This proves that deep breathing quickly saturates the blood with oxygen. Breathing exercises for weight loss are complex:
- improving metabolism: food is better absorbed, fats are not deposited, adipose tissue is broken down faster;
- increase energy production;
- strengthening the immune system;
- improve mood and sleep.
Thousands of people around the world have already gotten rid of excess fat through breathing exercises. The effect of its application will become noticeable after 1-2 weeks. This is the minimum period. If you practice for a long time, a year or a few years, even the diseases disappear.
Types of breathing exercises for weight loss
Popular complexes of respiratory gymnastics:
- bodyflex;
- oxycase;
- qigong (jiangfei);
- pranayama.
Performing breathing exercises to lose weight takes 2-3 to 15 minutes a day. While the exercises are unfamiliar, the time will be spent more, up to 40-60 minutes. The main thing is to inhale and exhale properly. The effectiveness of the exercise depends on the technique.
Bodyflex
Bodyflex slimming exercises for weight loss were developed by Childers Greer. After the birth of three children, the size of the clothes instead of 44 became 56. At 53 she managed to regain her beautiful figure. Childers did breathing exercises conducted by a young girl, and the classes lasted 40-60 minutes. I had to invent a set of exercises that does not take much time (and mothers do not have it) and will help to lose weight at any age.
The basis is aerobic breathing:
- calm exhalation through the mouth;
- sharp inhalation through the nose (possibly complete, filling both the chest and abdomen);
- sharp exhalation through the mouth with the help of the diaphragm, ie from the bottom up;
- holding his breath and lifting his stomach.
As you exhale, you should take a static position and hold it for a few seconds. Fat is actively burned in the area of muscle tension. Stress is achieved by stretching or force. The abdomen is tucked in as much as possible. I just roll under the ribs. Such an unusual "massage" after a while will reduce the size of the stomach. The bottom line is that saturation is faster.
It is not difficult to master step-by-step breathing, and the complex of breathing exercises is composed taking into account the individual characteristics. They must be performed on an empty stomach, otherwise all the oxygen will be used to digest food and not to burn fat.
You can take any breath-hold position, even if it's not in the standard bodyflex kit. If the area where there is excess fat is strained, then exercise is appropriate. What is described in the complex does not necessarily suit everyone. Some positions will be unpleasant or uncomfortable and they should be abandoned.
The complex includes 2 exercises to tighten the muscles of the face and 2 to 5 exercises for the chest, waist, hips and legs.
"Lion" and "ugly grimace" train the muscles of the face and chest. Performed 3-5 times. The result of the training is that the drooping cheeks and double chin disappear.
"Diamond" and "lateral stretching" tighten the muscles of the arms and chest. Fill the diamond 3-5 times, stretching 3 in each direction.
Breathing exercises to lose weight on the abdomen are especially useful for women after pregnancy and childbirth. Until the body fully recovers, physical activity should be exercised carefully. 2-3 exercises 1-2 times a day on the abdominal muscles are enough. Light exercises - "dollar" and "cat". Then you can do "abdominal press" and "scissors".
Exercise "dollar" - after holding your breath and pulling your abdomen, place one hand on the back of the head (fold) and the other bend and place it on the belt. Bend at the waist so that the posture resembles $, that is, place the upper body sideways on the side of the arm to the head, and the thighs - back. Do it 3 times in each direction. Do "cat", "scissors" and "abdominal press" 3 times.
For slender thighs and legs - Pretzels, Hamstrings, Leg Back, Seiko and Dinghy. Exercises should be done 3 times in each direction, except for knee stretching - this is only 3 times.
Breathing gymnastics of the singer
The complex of breathing exercises by the methods of the famous singer was originally developed for medical purposes, to restore the voice. This happened back in the 1930s, but the exercises are still popular. Sharp short sighs are made with a compressed chest.
Oxysize
Oxisize breathing exercises are very similar to bodyflex. However, there are no sudden inhales and exhales, the exercises are more gentle, therefore there are fewer contraindications.
qigong (jiangfei)
Jiangfei - Chinese way to lose fat. These are 3 breathing qigong exercises. The method is rather meditative. It requires not only to breathe properly, but also to adjust spiritually.
Panayama
They also solve the problem of overweight with the help of exercises from the yoga system. Breathing here also helps you concentrate, direct your energy in the right direction and get rid of everything that is unnecessary.
General rules for performing breathing exercises
To give the result of breathing exercises for weight loss, you must:
- do them regularly;
- do not leave classes for a long time;
- maintain a positive and calm attitude;
- provide fresh air during exercise, ideally - to perform breathing exercises for weight loss in nature.
If you follow all the rules, your health will improve and the extra pounds will disappear! Beyond gymnastics, indulge in aromatherapy sessions and enjoy life in all its forms!
Many people dream of becoming slim and healthy. Don't dream - act now! Try, breathe, learn different techniques, read reviews of breathing exercises and get rid of excess fat. The beautiful figure will be a reward for everyone!