Breathing exercises for weight loss - effective way part with the fatty layer in unnecessary places, making a minimum of effort. A technique that gives excellent results is Oksisayz - exercises involving breathing, carried out in static poses. Enough exhausting workouts in gyms and strict diets - relax and properly pass air through your body, excess calories will melt without a trace.
This gymnastics was developed by the American teacher Jill Johnson. She herself suffered from excess weight and was looking for a way to give the figure the desired shape without resorting to physical activity or restrictive diets. This is how Oksisize exercises appeared - a revolutionary method of losing weight, a simple and physiological way to lose kilograms without straining.
Johnson does not have a medical background, so the program has been thoroughly researched by well-known physiologists, who have confirmed that it really helps to tighten muscles and get rid of excess fat deposits.
What processes are activated by breathing exercises:
- relaxes nervous system;
- gives muscle tone;
- accelerates the breakdown of fat cells;
- invigorates and reveals energy potential;
- dulls the feeling of the head;
- participates in digestion, helping food to be digested faster.
How it works
The Oksisize program is based on certain exercises, thanks to which oxygen enters the body faster and in large volumes and burns excess fat by accelerating metabolism. Breathing should be abdominal - during inhalation and exhalation, all abdominal muscles are involved. The diaphragm contracts and strains more actively, stimulating increased blood circulation in all organs.
To start losing weight with Oxysize, just learn the technique correct breathing and control muscle tension during exercise.
Training mode
The only way to achieve results with the Oxysize technique is to do regular breathing exercises. Skipping even one or two classes, you take a step back, because muscle tone increases gradually and only under the condition of constant exposure. Perform daily 20-minute exercises and achieve the desired success!
Oxysize is recommended to do breathing exercises for weight loss in morning time before breakfast or after drinking a glass mineral water. If there is not enough time in the morning, you can do the necessary exercises in the afternoon or in the evening, the main thing is that the last meal should be 2 hours before class.
After training, you can eat food after 10 minutes.
There are some nutritional requirements that must be met:
- do not drink sugary carbonated drinks;
- refuse fast food and food with dyes and preservatives;
- follow the diet, eat small balanced portions;
- do not disturb the water-salt balance, drink enough liquid.
After about 10 days of breathing exercises, the first achievements will become noticeable. You will feel a surge of energy and vitality, and the body will begin to improve.
Why breathing exercises are effective
- It has a calming effect on the nervous system. This is a great way to get rid of the stress-eating habit. The amount of food eaten will decrease, which will certainly affect the figure.
- Once in the body, oxygen oxidizes fat cells. The more it enters, the faster the process of their destruction.
- Fat cells serve as reservoirs for harmful toxins, trying to protect vitality from their effects. important organs. By doing Oxysize exercises, 60% of toxins are converted into gases that are released from the body during exhalation.
- Oxygen from deep breathing serves as a positive factor for developing an alkaline environment and maintaining pH. In this environment, adenosine triphosphate molecules become most active and convert incoming food into vital energy. All of it is consumed without being stored in reserve in problem areas of the body.
Oxysize breathing exercises - video
How to breathe and lose weight using the Oxysize technique? With the help of a virtual instructor, you can learn the basic breathing techniques that will be useful to you in the fight against extra pounds.
Oxysize gymnastics with Marina Korpan
Fitness trainer Marina Korpan adapted the Oksisize weight loss technique for Russian women.
It is based on carrying oxygen to those places that need work. The girl recommends starting a set of exercises for setting breathing with a light warm-up in a relaxed position. In total, 4 warm-up approaches are done.
After you have mastered the basic breathing exercises, combine them with muscle strengthening and stretching tasks.
Oxysize breathing exercises for weight loss
Exercise 1 - basic breathing exercise
- stretch your lips in a smile and inhale the maximum possible amount of air through your nose, trying to completely fill your lungs;
- take three short breaths in a row, lifting the lower abdomen and straining the gluteal muscles as much as possible;
- without opening your lips, exhale, while pulling your stomach in as far as you can;
- take 3 breaths to empty your lungs.
Exercise 2 - Rocket
- lie on your back on the floor and stretch your body as far as possible;
- pulling the pelvis up, tighten the buttocks and repeat sighs - 1 deep, 3 short.
Exercise 3 - Cobra
- lying on your stomach, place your hands in front of you and pull back;
- without lifting your hips from the floor, slightly raise the body, performing basic breathing exercises.
To see even more exercises using the Oksisize method, a video with Marina Korpan is offered for viewing.
A A
The author's oxysize technique is based on a combination exercise with continuous diaphragmatic breathing. The respiratory cycle itself begins with a breath, then three breaths and ends with an exhalation and three breaths. For one such cycle, one approach to the exercise is performed.
Who benefits from oxysize breathing exercises and does it have any contraindications?
Basic principles of oxysize breathing exercises
The beneficial effects of oxysize breathing exercises are based on obtaining active oxygen in the region of greatest tension . Due to the formed “breath + load” complex, the blood is saturated with oxygen faster and delivered to the problem area.
But how does oxygen define this zone? Through muscle tension during breathing . For example, the gluteal or abdominal muscles.
- Daily gymnastics for weight loss oxysize Gives noticeable results within a week.
- It is better to do 15-35 minutes, if desired - gradually increasing the time of training.
- It must be remembered that oxysize system is performed before meals, 3 hours after meals. Otherwise voltage abdominal muscles can affect digestion and lead to nausea and other intestinal disorders.
- Unlike other breathing exercises, oxysize for weight loss is performed almost silently. This allows you to perform at any opportunity.
- Moreover, you don't need to diet at all, on the contrary, the American author Jill Johnson recommends a full 4 meals a day.
Oxysize - contraindications: who should not do oxysize breathing exercises?
has contraindications . You should not perform the exercises of this complex if you have a history of such diseases:- Epilepsy
- Myoma nodes and cysts
- Aneurysm of the aorta and cerebral vessels
- Diseases of the cardiovascular system
- Pulmonary and intracranial hypertension
- hiatal hernia
- Some kidney diseases, such as nephroptosis and glomerulonephritis.
- Eye diseases.
In addition, oxysize gymnastics is contraindicated during
- Pregnancy
- Postoperative period (up to 6 months)
In any case, before doing gymnastics, oxysize will not be superfluous get a doctor's advice - even if you consider yourself completely healthy.
Who benefits from oxysize breathing exercises for weight loss and why?
- If you are prone to hypertension, then oxysize gymnastics will help you reduce pressure to normal. During classes, a decrease in “dangerous” pressure by 20-30 units is characteristic, and this effect persists for several days after the interruption of classes.
- If you have diabetes, then oxysize breathing exercises are just a godsend to reduce the need for insulin. The body becomes more susceptible to the drug, so after a few weeks of classes, you can negotiate with your doctor to reduce the usual daily dose.
- If you have joint problems, then oxysize, in combination with the arthritic complex of movements, will increase blood circulation, regeneration and eliminate salt deposits. We can say that this technique, together with competent physical activity - powerful weapon against arthritis, arthrosis and other joint diseases.
- If you feel tired or have decreased sexual activity, then a generous flow of oxygen will relieve you of apathy, improve blood flow and bring pressure back to normal.
- If you have extra volume in the back, arms, abdomen or sides, then oxysize breathing exercises for weight loss will show a lasting result after a month of training. In addition, you will notice that you have lost weight not only in the above places, but also in the legs, especially the hips.
- Oxysize is suitable for those women who do not intend to spend a lot of time, but want to change their figure for the better.
Oxysize gymnastics, contraindications to which are minimal, helps not only to lose weight, but also to improve the whole body
. Remember that the first results can be seen only after a week of daily work.
Faced with the problem of being overweight, have you tried various ways weight loss, but did not achieve significant results?
Indeed, many diets and all kinds of workouts have now been developed. Unfortunately, most of them do not bring the desired result!
However, progress does not stand still. Not so long ago, a new technique developed by Marina Korpan appeared. This set of special exercises for weight loss was called "Oxysize" - oxygen gymnastics. Some of them formed the basis of this direction.
The main principle of Oxysize is to breathe and lose weight!
What is this method of weight correction based on? The principle of this method is that when certain movements are performed, a large amount of oxygen begins to be delivered to “problem” places. This active ingredient reacts with fat cells, and they “burn out”, splitting into water and carbon dioxide.
Oxysize classes are very effective. In a fairly short time, with proper (!) And systematic training, body volume and weight are rapidly melting. In just a week of regular (daily) classes, the volume of the abdomen and hips is reduced by as much as five centimeters.
Oxysize breathing exercises for weight loss are compared by some researchers with. Those who have tried both methods for themselves claim that Oxycise helps burn calories 140% more efficiently.
Difficult choice: Oxysize or Bodyflex - which is better?
Many have heard of another modern method weight loss - Bodyflex. In some ways, its main provisions have something in common with Oksisayz. But which method should be preferred?
1. You should know that, despite the indisputable effectiveness of Bodyflex, for many, for example, hypertensive patients, this type of training is simply not suitable - there are too many, unlike Oksisayz, contraindications.
2. The Oksisize technique can be practiced when it is convenient for you, and Bodyflex immediately after waking up, on an empty stomach.
3. Your household, especially young children, may be disturbed by loud sounds that are made when performing some Bodyflex exercises.
4. Oxysize classes do not require expensive bulky equipment - it is enough to have a rug and a chair.
Does the system have contraindications?
This technique does not involve holding the breath for long time, so Oxycise has no contraindications. Even future mothers, as well as hypertensive patients, etc., can do it.
This technique is especially indicated for those who have a large amount of body fat. For those who have an excess of not lipid, but muscle mass, Oxysize will not bring significant results.
Basic Basics: Breathing Technique
In order to reach maximum effect from training, you should bring to perfection the basic technique. How to perform Oxysize breathing correctly? The instructions for this method suggest doing the following.
Initial position: To begin, stand up straight with your pelvis slightly forward. Bend your knees a little. The back is straight, the shoulder blades are reduced to the spine.
After that, you should immediately take three more sharp short breaths, while pulling up your stomach. Tighten your gluteal muscles and take a deep breath through your nose. Then you should exhale sharply through your mouth, holding your lips as if you were playing a flute. After that, immediately perform three more short exhalations, while intensively drawing in the tummy. The muscles of the pelvis during the entire exercise should be kept in tension.
Fulfilling respiratory movements, smile broadly - then the skin on the face will tighten and rejuvenate. You should also ensure that the chest is on the same level with the stomach. Beginners may be advised to breathe with one hand under the chest and the other on the stomach, making sure that they move in the same way.
This exercise should be performed four times - this is considered one cycle. To achieve good results, you should perform at least thirty cycles. In very "running" cases, the number of cycles can be increased.
The weight loss trainings that I do regularly show the very high effectiveness of the Oxysize and Bodyflex breathing practices.
I already gave bodyflex. Today I want to dwell on the oxysize technique in more detail.
What will oxysize give you?
1. This is a very effective fat burner. Oxygen, entering the body in an increased amount due to diaphragmatic breathing, oxidizes fat, which is excreted from the body in the form of carbon dioxide and water.
2. Enhances metabolism.
3. Reduces the volume of the body in problem areas (where there is excess fat, since when these zones are stressed, oxygen enters exactly there).
4. Shapes the body according to your desire - you choose which parts of the body you will do the exercises.
5. Strengthens health. In particular, the lymph is cleansed, since deep diaphragmatic breathing is carried out by contracting one of the largest muscles, the diaphragm. In the East, the diaphragm is considered the "motor" of the lymphatic system, that is, it is she who "drives" the lymph through the body.
This is by no means an exhaustive list of the benefits you receive from the practice.
How to breathe correctly?
Mastering the Oxysize Breathing Technique
1. We take the correct posture. Slightly bend the legs at the knees, tighten the buttocks and draw in the muscles of the perineum. This is called "tilting the pelvis".
2. Smile. Smile with the corners of your mouth wide open. This will allow you to breathe in more air. Imagine that you are breathing in the scent of a wonderful rose and your nostrils will widen. In addition, the muscles of the face are tightened.
3. Inhale. Inhale through your nose without raising your shoulders. Place your hand on your stomach to control that you are breathing from your stomach and not from your chest (diaphragmatic breathing is breathing from your stomach). The abdomen should swell and bulge when inhaling.
4. Three dovbreaths. Keeping a smile on your face, take 3 additional breaths. You should use the muscles of the face, neck and abdomen.
5. Exhale. Keep a smile and exhale with effort through your mouth with a tube. Don't lower your head while doing this. Exhalation should be with tension!
6. We make 3 sharp pre-exhalations. The buttocks and perineum are still compressed, there is a smile on the face, and we completely exhale all the air from ourselves. At the same time, the abdomen is pulled inward.
7. Repeat three more times - this is one breathing cycle (see figure above).
See how Marina Korpan, who promotes American bodyflex and oxysize techniques in Russia, performs this breathing.
The exercises themselves are done simultaneously with breathing, unlike body flex, where we do exercises while holding the breath.
Breathing practice should be done daily (ideally), 15-20 minutes a day. In this case, it is not necessary to do all the exercises at once, you can break it into intervals of 5-10 minutes, as you have the opportunity.
Exercises are done on an empty stomach - either in the morning on an empty stomach, or 1-2 hours after eating (depending on how tightly you ate).
You need to do 30 breathing cycles per day.
Do it regularly. This will inspire you to continue your studies.
Watch this breath along with the exercises.
Until you have worked out breathing to automatism, it’s better not to go to the exercises!
Try and decide which technique is . By the way, you can combine them perfectly - do body flex in the morning, and oxysize in the afternoon.
Breathing exercises Oksisayz
Oxysize allows you to reduce body volume and weight by burning body fat, and not by losing water and muscles. This allows you to speed up your metabolism and give up a strict diet.
Breathing exercises Oksisayz.
Sections of the article:
- The history of the creation of Oksisayza for weight loss.
The history of the creation of Oxysize gymnastics
Founder of Oxysize breathing exercises Gil Johnson
Oxysize breathing exercises for weight loss was founded by American teacher Jill Johnson.
As a young American teacher, Jill Johnson was constantly trying to achieve a good slender figure. For a long time she went in for sports, exhausted herself with all sorts of different diets, but the result was not durable and the weight returned again. And then Jill realized that in order to lose weight, you need to burn fat and you can do this without grueling workouts, you just need to increase the flow of oxygen to the muscles during training. This is how the Oksisize weight loss technique was born in the thoughts of Jill Johnson, which in the near future she carefully developed and tested first on herself, and then on her friends, relatives, etc. Oksisize was rapidly gaining popularity first in America, and then around the world.
Jill Johnson has transformed the technique of deep diaphragmatic breathing in a special way, in order to maximize the saturation of the body with oxygen. At the same time, her breathing technique does not require any special skills. You just train, breathe and lose up to 3-5 centimeters in body volume in just two, three weeks.
What does Oxysize gymnastics give for weight loss?
1. This world-famous gymnastics does the impossible in achieving a great figure. Due to the burning of fats through a large accumulation of oxygen and at the same time the tension of different muscle areas, this technique allows you to quickly and effortlessly reduce the volume of various problem areas and, accordingly, reduce body weight as a whole. Oxysize speeds up metabolism, allows you to abandon strict diets, improve health and cheer you up for the whole day.
2. The technique of such diaphragmatic breathing improves blood circulation, in addition, Oxysize breathing improves the nutrition of muscle tissues, which in turn allows you to quickly and effectively recover from sports.
3. The Oksisize technique also involves classes for professional athletes, a program was created especially for them, which was developed by the American trainer Jill Johnson, called "Oxysize Level 3" and the training program "Oxysize Legs".
4. Due to the fact that the Oksisize technique itself is simple, and the implementation of a set of exercises is easy to do, Oksisize easily helps to get used to physical activity as an active and healthy lifestyle.
5. What is the feature and main difference between the two breathing exercises oxysize and bodyflex is the ability to practice it during pregnancy. For women in position, a special modified Oxysize complex has been developed that allows you not to get better during pregnancy, and also develops a habit of exercising and after childbirth, you can easily return to training and getting in shape. By the way, it is no longer news to anyone that oxysize breathing saturates the body with oxygen, which also has a beneficial effect on both the expectant mother and the baby.
6. As you know, Oxysize breathing exercises include two types of training: isotonic training (exercises during which muscle groups work and active movement occurs in the joints - these exercises increase the mass of the bag and increase the physical strength of a person) and stretching techniques (exercises similar to stretching or yoga technique), respectively, when doing oxysize, you will not need any additional training with dumbbells, trainers, kettlebells, you will also not need to do yoga or try to sit on the twine through Stretching (stretching) classes. With the correct formulation of the training program and its systematic implementation, you can achieve both weight loss and muscle building, and even stretch your muscles and sit on the twine.
7. Talking and worrying about muscle pumping, with oxysize you can not be afraid of this, since the load on the muscles of the body is distributed evenly. Oxysize is intense, but at the same time "soft" gymnastics, and when doing it, it is simply not possible to pump over any muscles of the body.
8. At first, after Oxysize classes, very dull pains in the muscles are felt, which allows you not to interrupt classes the next day, unlike strength ones ( gym, dumbbells, shaping, etc.) or aerobic workouts.
9. And of course, it is worth mentioning one more important advantage of Oksisayz breathing exercises - this is its so-called "ubiquity". Oxysize can be practiced absolutely everywhere: on business trips, outdoors, at home, traveling, and even at work or while watching a movie, since for these activities you just need a wall, a rug and a chair. And by the way, even on the bed while watching the next movie masterpiece, you can also do some oxysize exercises, the main thing is to learn how to do them correctly and breathe correctly.
What other benefits can be derived from Oxysize breathing exercises?
As mentioned above, the Oksisize technique, in addition to performing physical exercises, includes a phased execution of diaphragmatic breathing: inhalation, exhalation, DO inhalation, DO exhalation, absolutely excluding the period of holding the breath. Therefore, it is the Oksisize technique that is actually more useful than similar breathing techniques.
An incomparable advantage of Oksisayz breathing exercises is the ability to quickly and easily get rid of fat deposits in problem areas and improve health qualitatively. This method allows you to actively saturate the body with oxygen, which in turn improves blood circulation, accelerates the metabolic processes of the body, normalizes blood pressure and helps to gradually restore damaged tissues of the whole body. It is these indicators that allow people suffering from hypertension to do this gymnastics, diabetes, people with severe problems of the musculoskeletal system and many other diseases. In addition, strengthened muscles with the help of Oxysize gymnastics become the key to a well-functioning work of the cardiovascular system, and of course, the prevention of diseases of the musculoskeletal system.
Oxysize breathing exercises contraindications and precautions.
Above, we said that the Oksisize technique is one of the most useful, and therefore harmless breathing exercises in the world, but with all this, one must take into account the fact that in sports, as in life, there is nothing perfect, and in turn This technique has its own contraindications and warnings, namely:
Oxysize gymnastics is contraindicated for those who:
1. Recently had any operations.
2. Suffering from diseases such as epilepsy, cysts, various types of tumors, increased intracranial pressure, kidney and even respiratory diseases.
3. transfers infectious and viral diseases.
4. Pregnant women can do Oxysize, but only with a certain set of exercises for pregnant women and taking into account information about when you can start doing Oxysize after childbirth (recommendations from Maria Korpan).
It should also be taken into account that Oxysize gymnastics is mainly aimed at engaging the upper body, therefore it will be most effective for those who want to get rid of fat deposits in the abdomen, back and arms.
Nutrition during gymnastics for weight loss Oksisayz.
It's no secret that with an incommensurate and not rational abundant diet, no sport will help to cope with excess weight, cellulite and body fat. And in Oxysize, of course, without this rule, nowhere. Only a rational balanced and, importantly, dietary nutrition will help you achieve really significant results. When choosing the Oxysize method to improve the figure, it is necessary, in combination with OxySize training, to strictly adhere to diet food or just choose any diet. The main thing is that this diet should not be strict, but balanced, while it is necessary to completely exclude alcohol, flour, fatty and fried foods, significantly reduce or eliminate sweets altogether.
The daily menu must be varied with fruits, raw and boiled vegetables, cereals (in moderation) and dairy products. A large amount of water consumption significantly speeds up metabolism, which in turn will additionally help remove excess fat from problem areas.
If you abuse the above prohibited foods, then the result from Oxysize gymnastics can also not be expected, as well as from any sport and physical activity.
At proper nutrition(drinking enough water, saturating the body with nutrients and vitamins) in combination with daily Oxysize workouts, this technique will become an excellent and reliable "tool" for building a polished, beautiful figure.
The main thing oxysize rule to achieve the desired result - classes should be regular, that is, daily. Each workout should last at least 20 minutes. For example, you can see below the Korpan Non-stop Marina complex, which is designed for just 20 minutes. Not regular classes "from time to time", "a day after two", etc. will not bring any results - this is a fact and practice of thousands of people who have experienced Oxysize gymnastics.
Breathing Oxysize.
An important point in Oxysize gymnastics is Oxysize Breathing, which is fundamentally different, for example, from the Bodyflex breathing technique. And as mentioned above, it is more beneficial for the human body. Accordingly, before starting Oxysize classes, it is necessary to train the breathing technique to automatism, since it is the correct setting of breathing that allows you to abundantly saturate the body with oxygen, and therefore burn fat, lose weight and become slimmer.
Oxysize breathing technique. Rules .
You can watch a video that shows in detail how to breathe correctly during Oxysize classes, or read the rules of breathing technique below. For the qualitative performance of the Oksisize breathing technique, it is better to do both - and read and watch.
Video - Oxysize breathing.
Oxysize breathing technique rules.
The stages necessary for mastering the Oxysize breathing technique.
Stage 1 - Stand up straight, take back your shoulders (shoulder blades) and slightly bend your knees.
Stage 2 - do not pull in the stomach too much and push the pelvis forward.
Stage 3 - take a deep breath through the nose, immediately tighten the abdominal muscles and inhale even more air with three quick breaths.
Stage 4 - exhale deeply through the mouth, relax the muscles.
Stage 5 - immediately make three quick breaths, completely ridding the lungs of air.
It is this sequence of breathing that is overriding principle of the entire Oxysize technique.
Oxysize Slimming Exercises
