Today, every woman in the struggle for a slender and toned body to replace various types active fitness comes to the rescue more and more sparing methods based on a combination exercise with a special breathing technique "Oxysize". Reviews about this practice of losing weight on the Internet and in live communication are mixed. Some girls praise her for her effectiveness in reducing weight, improving well-being, along with an excellent opportunity to exercise every day for only 20 minutes and in any conditions.

Other ladies advise not to rely too much on this method of weight loss, preferring many various methods, popular diets, advice from acquaintances and girlfriends, telling how to lose weight without making much effort.

Where did this innovative gymnastics come from?

The popular breathing technique was developed by Colorado-based American teacher Jill R. Johnson, who trademarked it under the trademark Oxycize! (brand is patented with an exclamation point). The name widely known today was combined from two parts English words: oxygen (oxygen) and exercise (exercize). The main goal of the author was to give millions of women the most comfortable way to lose weight. "Oxysize", according to the reviews of those who have been practicing the technique for more than one year, is a very effective method that helps to quickly lose extra pounds and remove volumes. The future slimness guru who developed a unique technique is a mother of four children, who herself has been puzzled by the fight against excess weight since childhood. Over the years, she experimented in vain with a variety of diets, weight loss products, until she tried to burn body fat with breathing exercises.

The author came to this discovery thanks to an independent study of the basics of human physiology. Her book, revealing the secrets of an innovative set of exercises and breathing exercises, was released in 1999 and made a splash among American women, and then gained fans in Europe and in our country.

The essence of one of the healthiest ways to lose weight

Using a scientific approach as a basis, Jill understood the formula: fat is actively broken down into water and carbon dioxide only in the presence of sufficient oxygen. Necessary for all things gas - a real combat "artillery" for adipose tissue - oxidizes lipids, affecting not only the subcutaneous fat layer, but also hard-to-reach, hard-to-eliminate visceral fat. The latter accumulates inside the abdominal cavity, creating a membrane around the organs. This is a very dangerous type of adipose tissue, squeezing the vital insides, contributing to the appearance of hormonal disruptions, cardiovascular and other problems in the body. Thanks to oxygen molecules that bind to carbon particles and concentrate in lipid tissue, its excess is destroyed and decay products are removed from the body. In the presence of O 2 metabolic reactions are accelerated and fat burning is faster.

Combining the acquired knowledge with one of the pranayamas - yoga practitioners, the author achieved what she wanted, and then supplemented and improved the technique with stretching exercises and static muscle tension. Gymnastics "Oxysize", according to reviews, not only contributes to the formation of a new figure, but also helps to maintain a healthy balance in the body due to its oxygenation.

What is good about Oxysize?

Breathing exercises, in comparison with traditional types of physical activity, show a stunning effect on calorie expenditure. Thus, energy consumption during group classes with Marina Korpan, other trainers or independent practice is about one and a half times higher than during the same period of riding an exercise bike.

Judging by the reviews, breathing technique helps:

• Accelerate and then stabilize a high metabolic rate.
• Reduce weight.
• Reduce body volume.
• Build muscle mass, reduce the percentage of fat in the body.
• Tighten the muscles and form their correct relief on the abdomen, hips, buttocks and other problem areas.
• Increase endurance and physical strength.
• Improve flexibility and strengthen the musculoskeletal system (back, spine, arms and legs).
• Raise the level of oxygen consumption to the maximum, saturating every cell of the body with it.
• Stimulate blood circulation, which delivers nutrition and oxygen to all tissues, as a result of which headaches disappear and pressure normalizes.
• Already in the first week to improve digestion, cleanse the body and get rid of a few pounds.
• Eliminate orange peel in problem areas and improve skin condition.
• Increase energy levels, as well as concentration and attention.
• Relieve psychological stress, get rid of apathy and depression, feel vivacity, a surge of strength and energy.

With regular exercises and with proper breathing "Oxysize" (reviews and photos confirm this), many of those who want to lose weight managed to reduce curvaceous forms by tens of centimeters in a short time: for some fat women with a weight of "100 plus" the record was up to 30-40 cm!

Where to begin? Testing correct breathing

There are two types of respiratory activity, differing in the way the chest expands:

• Thoracic - when the volume of the lungs increases due to raising the ribs.
• Abdominal - in which the chest expands due to the flattening of the diaphragm.

Fitness trainers in the first lessons teach beginners exactly the second type of breathing, as healthier and necessary for full-fledged classes. Even if, after studying the Oxysize breathing practice, reviews and results do not convince you to work on yourself for the sake of positive changes in your figure and life in general, the acquired habit of diaphragmatic breathing will benefit your health and ensure good health for many years.

Many of us do not notice that we are not breathing correctly, taking a shallow breath from the chest, as a result of which only the upper part of the lungs is supplied with air. Thus, reducing the flow of air into the respiratory organ, a person prevents the normal circulation of oxygen throughout the body and the sufficient supply of oxygen to all tissues. As a result, many people develop chronic fatigue syndrome associated with general malaise and frequent headaches. To understand how you normally breathe, take a test. In doing so, keep in mind that:

1. Clothing should be loose, not restricting movement.
2. Then the right hand should be placed on the chest, the left hand on the stomach.
3. You need to take a deep breath.
4. Exhale without pause.

Analyzing the test results, we conclude:

• If your left arm moves as far away from your spine as you inhale, your breath will engage your diaphragm. This correct type respiratory activity.

If the left hand moves closer to the spine while inhaling, and the chest rises and expands, then you are not breathing correctly, and you need to change the practice of inhaling and exhaling. Sit up straight, without straining the shoulder muscles, inhale using the diaphragmatic breathing method. Feel how the most remote areas of the body are saturated with oxygen.

Correct breathing technique "Oxysize"

For beginners starting training, the authors of the methodology are advised to pay attention to 4 stages of the respiratory process. Starting position: standing straight, place your feet shoulder-width apart. Pull your shoulders back slightly and lower them down a little. The knees need to be bent, and the muscles of the buttocks must be tightened. We move the pelvis forward and lift it up. We hold freely, without tension and fix this position, as the main one, during the entire period of training. Movements should be smooth, without extra effort:

1. Be sure to smile at yourself and those around you! Without squeezing your lips, take a powerful but even breath, while inflating the muscles of the abdomen. Use a strictly diaphragmatic breathing technique!
2. Having reached the limit, we stop and take 3 short breaths, called “dov-breaths”. During each, it is necessary to round the stomach even more. (For those who use the Oxysize technique for the first time, fitness trainers are advised to take an incomplete breath (by 70-80%) before three breaths until the abdominal muscles strengthen, become elastic and obedient).
3. Round your lips so that it is convenient to drink liquid through a straw. We make a sharp and long exhalation through the resulting gap, while simultaneously drawing in the stomach and straining the torso with maximum intensity.
4. Feeling the peak moment of exhalation, add 3 “after-exhalations”, pulling the abdominal muscles as much as possible.

One respiratory cycle includes 4 consecutive repetitions of all four stages. Jill Johnson and Marina Korpan claim that performing 30 such cycles per day non-stop (without additional pauses) helps to get rid of 2 to 5 kg in 28 days, without hunger and exhausting workouts. At the same time, it is necessary to practice the full healthy eating. During the first lessons, you may experience slight dizziness. This reaction of the body to the incoming excess of oxygen is considered normal. It is not necessary to stop the practice of "Oxisize". In the future, there will be a gradual addiction and health will stabilize.

The advantages of the newly-made breathing technique "Oxysize" over the usual "Bodyflex"

Why do many Oxysize users like it: reviews and results indicate that, firstly, this gymnastics can be done without problems in any convenient place: at home and at work, in a hotel, in a park and even in a subway car. This technique, unlike the noisy "Bodyflex" and the breathing of the Strelnikovs, is silent and invisible to others.

Secondly, the breathing practice that is gaining popularity does not require fans to exercise on an empty stomach while they are in a sleepy state in the morning. If "Bodyflex" forbids any meal on the eve of a workout, then "Oxysize" allows a light snack, but without fanaticism. It is necessary that the stomach is not full, otherwise it will be difficult to breathe properly.

Thirdly, Oxysize exercises (reviews with results, photos and videos with a visual demonstration of the figure before and after losing weight, which can be viewed on the official websites of trainers) do not require the use of any sports devices, which significantly reduces the cost of paying for group classes . There is also no need to use many hours of grueling loads to reduce weight - it is worth exercising for 15-20 minutes, but always every day, in order to become the owner of a more elegant shape of the figure in 3-4 weeks. In addition, a pleasant bonus for super-busy people in this weight loss technique will be a significant time saving, and for people with low incomes, the opportunity to work out at home on their own.

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The author's oxysize technique is based on a combination of physical exercises 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 stress . 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.
• Besides, 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.

Every woman who wants to lose weight and tighten her body explores the Internet in search of the most sparing diet and a “smart” set of physical exercises. It is no secret that there are many such today, there are so many laudatory words about Bodyflex alone. Not far behind in popularity are Callanetics, Yoga and Pilates. But not everyone has heard of such a complex as Oxysize. Today we will talk about it in more detail, we will pay special attention to the exercises themselves, thanks to which you can get rid of extra centimeters and kilograms.

Oxysize is an innovative set of weight loss exercises based on proper breathing. Basic destructive force for body fat is oxygen, which, entering the body, combines with the carbon found in fats and they are hastily excreted. The body, in turn, is tightened and takes on beautiful outlines. Those who are familiar with the Bodyflex technique can see a fine line of similarity with Oxysize, but still the complexes differ from each other.

Who is indicated and who is contraindicated for Oxysize?

To everyone's surprise at Oxysize no contraindications. Experts say that even pregnant women who want to keep themselves in shape while carrying a baby can do it, while feeling great.

Everyone who cares about their health can safely take Oksisize into service. Your body will take on new forms, you will return to your prenatal parameters, allow you to fulfill your dream of becoming slim and athletic with a minimum of effort.

The advantages of Oxysize over the famous Bodyflex?

Bodyflex has long gained popularity among millions of people around the world, but Oxysize has been practiced in Russia for only a couple of years. But, despite its youth, this complex already has ardent fans, and this is not strange, because Oxysize has clear advantages over Bodyflex. For example, you no need to wake up and immediately, on an empty stomach, engage in sleepy.

In Bodyflex, some exercises are voiced by loud sounds that can interfere with the activities of the household or the sleeping baby. Oxysize does not require sound, you can do it at any time convenient for you, even after eating, the main thing is that you are not accompanied by a feeling of maximum satiety and heaviness in the stomach.

Oxysize does not require any additional equipment or special equipment, they should be dealt with only 15-20 minutes, but every day and the results will come with lightning speed. Within a couple of weeks, you will be shopping with high spirits in search of clothes that fit your figure, a NEW figure, with NEW outlines.

What should be the food?

Jill Johnson (the creator of the Oxysize system) in his book dedicated to Oxysize advises four meals a day, and the main emphasis is on natural food, vegetables, fruits, and fiber. It is worth giving up everything from the same sweet, fried, fatty and fried. The calorie content of the diet is approximately 1500-1700 calories. Yes, the numbers are not at all dietary, but due to breathing exercises, fats are burned, metabolism improves, so the numbers are completely justified and no need to go hungry.

Why does fat burning occur in problem areas?

Is it really that smart technique that itself determines problem areas? No, you yourself know the places that are worth working on and mentally direct oxygen there through tension.

Need to pump up the buttocks and remove centimeters from there? Just tighten your gluteal muscles during breathing exercises, and oxygen will flow to the right part of the body.

What will you get after you start actively practicing Oxysize?

• weight loss of 2-3 kilograms. By itself, Oksisize mainly fights extra centimeters on your body, but if you switch to proper nutrition overnight, monitor the quantity and quality of the food you eat, then the result will not be long in coming
• disappearing orange peel on problem areas. Cellulite is an eternal problem for women and Oxysize will help to solve it easily
• mental state improvement, depression and apathy will go away, and you will be full of strength and energy
• thanks to the generous amount of oxygen, you will forget about headaches, blood flow will improve and the pressure returns to normal
• increased libido levels, which is so important for every person who dreams of living a fulfilling sex life

What is needed to start or where does Oksisize start?

Every woman asks this question, because she wants to get the maximum result from any complex, with the minimum amount of time spent. Oxysize is a salvation for those who do not have much time for themselves, but have a great desire to change themselves and their figure for the better. Oxysize will take you 15-20 minutes of free time, but in 3-4 days you will see the first results. A few centimeters will go from the waist and abdomen, in other parts of the body you will also lose centimeters.

To engage in Oksisize, you should not take into service any special and bulky simulators, we limit ourselves to only one chair, which will serve as a support. But the most important thing is proper breathing, without which there will be no results, no matter how fast you do it. It's sad, yes, so it's worth persevering and working on it first.

Breath test

There are two types of breathing: diaphragmatic and chest. Many people breathe incorrectly, that is, chest type, thereby dooming themselves to a lot of diseases. When we breathe through our chest, we do not allow the air to circulate normally through the body, as a result of which the blood does not carry enough oxygen. Hence the feeling of constant fatigue, headaches and general indignation.

To find out how you breathe, it is worth:

• wear comfortable, non-restrictive clothing
• put your right hand on your chest and your left hand on your stomach
• take a deep breath
• exhale

What did you feel? Did the left hand come closer to the vertebra on inspiration? If yes, then you are breathing correctly, because this is a diaphragmatic type of breathing, which you should definitely switch to, even if you are not interested in Oxysize as such.

Now sit down and breathe properly for 2-3 minutes. Do not strain the shoulder muscles, the body is in a free position, light as a feather. Feel how oxygen actively circulates through the body, reaching the most remote corners.

Foundation or Guide to Basic Breathing

inhale

1. Take a sharp and very quick breath through the nostrils, not through the mouth. Inhaling in this way the air is heated and purified. Breathing is strictly diaphragmatic.
2. Smile! To the whole world, to your beloved, feel a surge of energy. Smiling, you involuntarily expand your nostrils, the air passes faster and easier, when you smile, the facial muscles are also tightened, you do not forget to control your body.
3. Relax, let the abdominal muscles be in a calm state, prepare yourself for the deepest possible breath.

Climb

1. As you inhale, draw your stomach in as much as possible.
2. Inhaling, shake the pelvis, the movements are performed inward and upward, remember Elvis, but do not hang out like a duck.
3. Now tighten your buttocks, pull them in.
4. muscles pelvic floor it is also worth straining, women should remember the noble Kegel exercises.

3 breaths through the nose

It takes three extra breaths! These 3 breaths will help you work on the muscles of your face, abdomen and neck. The lungs, in turn, will be filled with air as much as possible. Take action!

Exhalation

1. As you exhale, make a tube out of your lips or imagine that you are drinking through a straw and exhale with maximum effort. Due to such simple manipulations, you should have a lot of tension under the chest.
2. While exhaling, do not lower your head down, control yourself, because lowering is involuntary. Imagine that your head is held by an invisible string.
3. Do not forget about the buttocks, they, as well as during inhalation, should remain in tension, retracted.
4. Maximum effort when exhaling, lips with a tube.

Now take 3 more sharp exhalations. At the same time, DO NOT relax your buttocks and DO NOT lower your head. Thus, you will release the air after inhalation, thereby increasing the volume of the lungs for the subsequent inhalation-exhalation. The abdominal muscles on exhalation are strongly strained, and therefore they come into tone and tighten up, which undoubtedly has a positive effect on the results of training.

After completing this breathing exercise four times, you will do one repetition of the incredible Basic Breathing!

Five week acquaintance

Before you start exercising work out carefully breathing technique , you should not stop on it in the future, everything goes automatically.

Total 30 repetitions per day, then there can be completely different exercises, choose them yourself as you familiarize yourself. If you repeat Oxysize more than 30 times you will get stunning results. Underfulfillment is unacceptable, try!

The first day

Exercise #1 We take a standing position, the feet are spaced shoulder-width apart, the chin is raised. In this case, it is worth retracting the buttocks and bending the legs at the knees. With the help of your hands, raise and maximally retract the stomach (its lower part).	Exercise #2 We take a standing position, the feet are spaced shoulder-width apart, right hand lifted up. The hand should stretch up as much as possible, while the knees are still bent, they create resistance.
Exercise #3 It is performed similarly to the second, but with the left hand raised up.	Exercise #4 We work with the muscles of the shoulder girdle: We take a standing position, feet shoulder width apart. Hands are wound behind the back, fingers are clasped into the “lock” and stretched back. At the same time, the shoulders are also retracted, you stretch.
Exercise #5 "Cracking" of the floor: Starting position - standing, legs slightly bent at the knees. Imagine that you need to “split” the floor: your legs rest as much as possible on the floor, without separation, you need to direct them in opposite directions so that the floor “cracks”. The external muscles of the calves work. Pull in the buttocks and swing the pelvic area (up and in).	Exercise #6 We work with the pectoral muscles: We clench our fists and connect the knuckles of the hands together, as if drawing the letter "O". In this case, the shoulders are in a relaxed state, and the head is held straight, not down. Now push your fists against each other with force. The spinal, pectoral, shoulder muscles and chest are involved.

Second day

Well, here we come to the second day, with which I sincerely congratulate you. Today, your breathing technique is more or less worked out, and you can move on. Remember, we are working with muscle tissue, so only you can be aware of when you need to give your muscles a rest, and when they should be strained.

Breathing is your base, it helps to heal and, of course, melt subcutaneous fat. Metabolic processes are activated, and blood flows through the veins with renewed vigor. To appreciate OxySize and all its benefits, you should read the list below. So, what gives Oksisayz: Is building up muscle mass Oxygen is delivered to the desired area of ​​the body Body flexibility increases You "draw" a new silhouette, the silhouette of your dreams Blood pressure and cholesterol levels rush to the bottom, to normal The risk of diabetes and cardiovascular disease is minimized Strengthens the musculoskeletal system Weight is normalized, calories are burned much more actively Mood and well-being improve exponentially Is it worth it to do Oxysize exercises in the prescribed order? No, you can first do the exercises while standing, then sitting and lying down. As you wish, the main thing is systematic and hard work on yourself.

Exercise #1 Squat down like a duck and push back the back of your body. The feet are shoulder-width apart and "look" inward. Tension should be felt in the large muscles of the buttocks, as well as on outside hips. Grab your knees with your hands and round your arms, elbows pointing out.	Exercise #2 Let's move on to the exercises at the wall: Stand against the wall, move your legs 5 centimeters away from it and press your lower back tightly with the lumbar region. In this position, perform an exercise for the chest muscles.
Exercise #3 Starting position - standing facing the wall. In this position, stretch your palms up and gradually go down, squatting. Each time you inhale, stretch your fingers up, but as slowly as possible. The back is straight, the chin is directed upwards.	Exercise #4 Turn your face to the wall and move away from it half a meter. Lean your palms against the wall and bend them slightly, elbows “look” outward. Lean your body forward, but do not bend your knees and keep your back straight. Pull in the buttocks and swing the pelvic area (up and in), the heels are chained to the floor.

Days 3-7

Now you know 10 Oxysize exercises that you can perform during the week. Repeat each exercise 3 times and get the daily rate. One repetition is half a minute of your time, the whole complex is 15 minutes. You may have to spend more time at first until the habit develops. Do not overstrain, it is better to do everything in moderation, and not to the detriment of yourself.

Every week, 5 new exercises will be added that are worth adding to the complex. Combine them or change them depending on the characteristics of your body. It is difficult to do exercises on your knees, do something more gentle and affordable for you, because everything is individual.

Exercise #1 Chair back exercises Raise your leg diagonally Support on the back of the chair, while the right leg, being absolutely even, is retracted slightly to the side, and then back. Rotate your feet slightly and bend your left leg slightly. Pull in the buttocks and swing the pelvic area (up and in). The head is directed upwards, the back is straight.	Exercise #2 Perform exercise number 1, but already raising your left leg.
Exercise #3 Working on the muscles of the buttocks Support on the back of the chair, while the right leg, being absolutely even, is retracted back and lifted up. The toes should be extended. Pull in the buttocks and swing the pelvic area (up and in). The head is directed upwards, the back is straight.	Exercise #4 Perform exercise number 3, but already raising your left leg.
Exercise #5 Royal posture The legs are set wide apart, while the socks "look" outward. The knees should be slightly bent so that they are on the same level with the feet (do not bend your knees forward!). Pull in the buttocks and swing the pelvic area (up and in). Next comes the support on the back of the chair, the head is directed upwards, the back is even. Lower the body down, the inner thigh muscles work.

Knowing now 15 exercises, you can perform two repetitions each, thereby fulfilling the norm.

Today you will learn 5 more exercises, there will be 20 in total. Choose the ones you like the most, for the muscle group that you need and continue to work productively. All exercises of the third week are performed while sitting on a chair.

Exercise #1 Sit on the edge of a chair with your elbows resting on the back of the chair. The muscles of the perineum must be tightened, as if drawn in, buttocks should also be drawn in. Next, squeeze your knees, knees remain in the same position.	Exercise #2 Sit on the edge of a chair, legs bent at the knees and spread apart, the internal muscles of the thighs are working. The palms rest on the seat, and the shoulders are stubbornly laid back. The back is straight, perform a slight tilt back.
Exercise #3 Sit in the center of a chair. Grab the seat with your right hand, and pull the body up, turn the body to the right. Now lift up left hand up and stretch again.	Exercise #4 Repeat exercise number 3, but already raising your right hand.
Exercise #5 Sit on a chair and press firmly against the back, wrap your arms around the seat and lift your legs up parallel to the floor. In this position, perform rotational movements with your feet.

This week you will need a mat or some other kind of bedding, as the exercises will be performed on the floor, sitting or lying down.

Exercise #1 Get on the floor on your knees, which are slightly apart. In this position, do exercises for the chest muscles. The head is directed upwards, the back is straight. Pull in the buttocks and swing the pelvic area (up and in). The body should be tilted back slightly.	Exercise #2 Performed sitting on the floor. At the same time, the feet should be moved towards each other, and the body should be tilted forward. Try to direct your knees to the floor as much as possible, but do not overdo it. The head is directed upwards, the back is straight. Grab your feet, legs, or ankles with your hands. Strive the body forward, as if giving resistance to the hands.
Exercise #3 Take a supine position on your back, legs bent at the knees. Pull in the buttocks and swing the pelvic area (up and in). Do you feel how your abdominal area makes "scooping" movements?	Exercise #4 Take a supine position on your back, legs bent at the knees. The knees should be brought together, and the feet should be left at the level of the width of the shoulders. Pull in the buttocks and swing the pelvic area (up and in). Interlace your fingers in a “lock” and stretch your arms above your head, stretch.
Exercise #5 Take a supine position on your back, stretch your legs along the body. Lock your fingers together and extend your arms above your head. Pull in the buttocks and swing the pelvic area (up and in). The muscles of the legs should be strained so that the calves come off the floor, then stretch out the socks.

So, in your stock of 25 exercises, this is already a lot, there are plenty to choose from. But in addition to 25 exercises, new, stunning forms have been drawn in you and kilograms have gone. Old jeans are no longer held on the hips and look like a hoodie. What to do? Go shopping, it's so nice, because you LOSE WEIGHT!

Do not rush to complete the entire Oxysize complex, take enough time to catch your breath and get in the mood for the next exercise. Dynamic work is good, but listen to your body, and it will surely repay you generously.

The last set of Oxysize, and it is performed back on the floor.

Exercise #1 Starting position - lying on the right side. The left knee is pulled up to the chest. Overcome the resistance of the hands and overnight try to straighten the leg. Straighten your right leg and moderately tighten the muscles. In this position, perform rotational movements with your feet.	Exercise #2 Perform exercise number 1, but already grabbing the right knee.
Exercise #3 Starting position - lying on the floor, there should be an angle between you and the floor. The left leg is lifted and wound back. Rest your palms on the floor. At this point, raise your head and stretch your toes.	Exercise #4 Perform exercise number 3, but already raising your right leg.
Exercise #5 Repeat exercise #5 of the fourth week, but with the rotation of the feet.

You have reached the climax, all 30 Oxysize exercises are behind you and you can safely take them all into circulation. As you know, there is no limit to perfection, so improve every day without sparing your time and effort, because your health and beauty are in your hands. Oxysize 15 minutes a day is negligible, but the result of training will be a healthy and beautiful body, your body!

You can train at home, preparing a family dinner, in transport on the way to work, sitting at the computer, watching TV or in line at the store, in general, you can find time to practice almost everywhere!

Result

Many are interested in the result. To do this, you should read the reviews of people who are familiar with the Oxysize complex firsthand.

Alina:

The decision to try Oxysize came after the birth of her second child. I am 100% convinced of its effectiveness. After 7 days, I got rid of 6 centimeters in the waist area, and after 2.5 months I said goodbye to 4 kilograms. The food has remained the same since I fed the baby. The results of other people impressed me, some managed to lose 5 kg in a month, everything apparently depends on the characteristics of the body. But overall, I'm very happy.

Marina:

I tried Oksisize, although I didn’t think that such simple exercises would help me overcome extra pounds, and most importantly, volumes. But the result was gorgeous: after 3 weeks I had already changed size 48 to 44. I advise!

Olga: but Oksisayz did not help me. Why is that? Maybe I did something wrong?

Output:

As you can see, Oksisize is an effective technique, it's worth a try. After all, if you do not lose kilograms and centimeters, then you will definitely improve your health, since Oksisayza has no contraindications.

At the moment, many training programs have been proposed that are aimed at helping to get rid of unnecessary kilograms. Also, every year there are more and more new systems that, with diligent execution, really work. Oxysize lessons are included among such programs, and among those who want to get rid of extra kilos, they are gaining popularity.

What is this technique

The main principle of the program is a special one. It is aimed at improving the processes of metabolism, digestion and blood circulation. The training itself is quite simple and accessible even for an unprepared person who has not been involved in sports before. For those who train according to this technique, in addition to what is going on, the joints and the muscular corset begin to strengthen. Thanks to the enrichment of tissues with oxygen, the skin acquires a healthy appearance.

Someone may not believe it, but the oxysize technique is really effective, and the first changes in the figure become noticeable already at the seventh workout, while it is enough to devote up to 20 minutes to the technique per day. The effect appears even faster than from training on simulators. Some compare this technique with the bodyflex complex, but oxysize differs in that here breathing and exercises are combined, and due to this time, less time is spent on all exercises. Also, during these exercises, more muscles are involved in the training. It is interesting that a person independently chooses which area of ​​the body to place special emphasis on in order to correct it.

Technique tightens the press

Fitness trainers say that oxysize for the abdomen is great option to work out the weakened muscles in that area. Even just already plays a huge role and has a positive effect on a sluggish body. When performed correctly, oblique and straight lines are strained at the same time. This reduces the training time, because you do not have to spend effort first on one area, then on another. Having mastered this technique, during each inhalation and exhalation, a person feels the tension of the abdominal muscles.

Before you start

Before you start performing "oxysize" for the abdomen, it is worth doing small test For that, you need to dress in such a way that things do not interfere with movements. Take a comfortable position in a chair (sitting). One palm rests on the chest, and the second on the stomach. Try to exhale all the air, followed by a very deep breath. Now exhalations are made. If, after exhaling, the palm has become closer to the spine, and when you take in air, it moved away again - you have diaphragmatic breathing. It is considered correct. But most people usually breathe "chest", and often because of this there are problems associated with health and recruitment. excess weight. This happens because the breaths are not deep and a minimum of air enters the lungs. By learning diaphragmatic breathing, or at least mastering its basics, you can significantly improve your condition. To do this, you need to master the special complex that the oxysize technique offers.

Learning to breathe

Do not start exercising without learning correct breathing. Only after this process is almost automatic and the brain is not occupied with thoughts about how not to stray from this rhythm, you can begin to perform oxysize for the abdomen. So, the whole scheme is carried out in four stages:

By repeating all these steps four times, you will make one cycle. Performing this set of breathing exercises, it is important not to tilt your head. When inhaling, a smile should be maintained. After this gymnastics is worked out, you can start training.

The nuances of breathing

When repeating each cycle, it is important not to forget the following points:

• During inhalations, you can not raise your shoulders and chest.
• The back is always straight.
• As you take additional breaths, control the air already drawn in so that it does not escape.

Marina Korpan instructor

Marina Korpan is a qualified fitness instructor. In addition, she is an expert in body shaping and hosts a television program. Also, under her authorship, the breathing exercises of Marina Korpan saw the light, which instantly gained fans. She tried this technique on herself after giving birth, which added several kilograms to her. Thanks to oxysize, she got rid of deposits on her sides, while not sitting on special diets. In her arsenal there is a whole program to get rid of excess weight. It includes "oxysize" lessons for the abdomen, for the hips and arms.

Lateral stretch

To do this, you need to bend your knees, while trying to keep your pelvis in one position. Breathing exercises begin, and at the same time, the right hand stretches over the head to make a lateral tilt to the left with the body. In this position, four breathing cycles are done. Four of the same exercises are performed on each side.

When performing such a stretch, mistakes are often made. For example, you should not pull the body forward, otherwise the waist will not receive the desired load. Also, you do not need to swing to complicate the exercise. It is important here that the waist muscles contract as much as possible, and for this it is not necessary to strain the upper arm and pull it.

Exercise "Sphinx"

To train the rectus abdominis, you need to roll over on your stomach and rest your forearms on the floor. We try to stretch, starting from the muscles of the pubococcygeal part to the very chin. This stretch must be maintained while the four cycles of the oxysize technique are performed. this kind needs to be controlled, since many gradually begin to “throw” the load on the trapezoid, and our goal is not to pump up the shoulders, but to tighten the press.

Exercise "Rocket"

Lying on your back, you need to pull your fingers behind your head and stretch your socks. At the same time, Marina Korpan's breathing exercises are performed in four cycles. Only 4 repetitions. When performing, do not focus on socks. The main thing is to feel how the rectus muscle tenses on the stomach from the fact that the arms and legs stretch into the distance.

back bends

This exercise allows you to work out not only the area of ​​\u200b\u200bthe back and abdomen, but also the surface of the thigh. To do this, we kneel, without placing them. Due to the tightening of the buttocks, the pelvis lends itself upward. The back is straight and kept in line with the crown and knees. Hands are brought out in front of the chest, and the movement of the hips makes a slight tilt back. The back is not rounded. Breathing exercises are done.

A few clarifications

Since this technique is an innovation, many people who lose weight have some questions, therefore, before starting to perform the oxysize complex for weight loss, it will be useful to know a few details:

If there is a hernia of the spine, classes are not contraindicated, but you will have to avoid training where you need to “twist” the body. For other diseases, you should consult a doctor.

Badly Fine

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 Jill Johnson's thoughts, 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 oxygenation of the body. 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 Oxysize technique also involves classes for professional athletes, a program specially developed for them, which was developed by the American trainer Jill Johnson, called "Oxysize Level 3" and the training program "Oxysize Legs".
4. In connection with the fact that she herself Oksisize technique is simple, and the implementation of a set of exercises is easy to do, Oksisize easily helps you 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’s not 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. Speaking 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 blunt muscle pains 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 Oxysize 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, diabetes, people with severe problems of the musculoskeletal system and many other diseases to do this gymnastics. 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, tumors of various types, 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 the metabolism, which in turn will additionally help to 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 rule of Oxysize to achieve the desired result is that classes should be regular, that is, daily. Each workout should last at least 20 minutes. For example, you can see the Korpan Non-stop Marina complex below, 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