system "Body flex" developed and tested on themselves American Greer Childers.According to the creator of the course, to achieve the desired effect it is enough just quarter of an hour of daily exercise.The main thing - the regularity and proper breathing.His working out is to dedicate a separate session.You can train yourself, learn the exercises from books and videos.But if such an option seems too simple, join a group Bodyflex and studied under the guidance of coach. effective exercises increase if you follow the right diet.Avoid too much fatty foods, sweets and fizzy drinks - they contribute to bloating and the deposition of fat in the waist area.
All exercises are recommended on an empty stomach, preferably in the morning.Before classes you can drink the water.No special warm-up is not required - to the gym can begin immediately after waking up.
complex creator recommends focus not on weight, and parameters.Before class measuring tape to measure the waist and "lower" and "upper" press a few centimeters above and below the waist, respectively.Record the resulting numbers.A week centimeter should show more pleasing results. If you want to get faster results, do a mini-complex twice a day, morning and evening.
a result of regular training on the system, you can lose weight, improve your posture and change the settings of your body - to remove belly fat, make the legs more slender, elastic press and create a thin waist.
Exhale all the air out of the lungs.Collect the lips into a tube and releasing it slowly and evenly.Close the lips and then take a deep breath through your nose, filling the lungs with oxygen.Freeze for a few seconds, and exhale sharply.The exhalation should get deep in several steps and go right out of the field diaphragm.
exhaled all the air, close your mouth and hold your breath, struggling plunging belly ribs.Hold it in this position, slowly counting to eight, then inhale and relax the press.Before starting any exercise, proper breathing techniques Practise, bringing them to automatism.
Mini set of exercises for abdominal
Complex "Body flex" There are several exercises aimed at removing fat from the area of the press.Properly performed exercises train the abdominal wall, loaded straight and obliques contribute to the development of flexibility.Each exercise is to be performed three times, holding the breath for as much as possible for a long time.
Start with exercises aimed at training the muscles of the upper and lower abdominals.Lie on your back, bend your legs at the knees, put your feet on the floor at a distance of 30 cm from each other.Hands lift and pull them up, keeping his head from the floor.Follow the breathing exercise, plunging much stomach, stretch your arms, lift your shoulders and head.Throw your head back, chin should look up.Lift the chest and shoulders as high as possible - the whole body should feel the tension.Hold this position for 8 counts, then lower, breathe and relax.
Try an exercise that can strengthen the muscles of the lower part of the press.Lie on the floor, legs outstretched.Place the palm of your hand under the buttocks.Take a breathing exercise, pull your stomach.The legs lift off the floor by 9-10 cm and make them more broad swings in the style scissors, pulling socks.Exhale as you lower your legs to the floor.
for obliques approach simple but very effective exercise.Sit on the floor, cross your legs at the knees and placing his left foot on the right.Put your left hand behind your back and grasp the right left knee.Take a breathing exercise, pull your stomach and right hand pull the knee to him, while turning the torso to the left.You should feel a strong muscle strain waist and hips.Hold this position for 8 counts and slowly take the starting position.Repeat 3 times in each direction.