Every woman dreams of losing weight, watching how her body transforms day by day. Modern weight loss courses offer numerous techniques, as well as balanced diets that allow you to maintain the results. Today we will analyze in detail the Oxysize breathing exercises, through which thousands of representatives of the fair half of humanity were able to get rid of cellulite, model a clear silhouette and noticeably lose weight without leaving home.
How does it work?
Agree, losing weight and volume without extra effort seems like a dubious trick. Miracles don't happen! But there is still a small loophole, and therefore a place for magic.
Not so long ago, an offer appeared on the fitness services market - oxysize. It sounds strange, but in fact it’s very easy - special breathing exercises that get rid of fat!
Yes, yes, you will need to inhale and exhale correctly for a visible result. But it’s still too early to rush to rub your hands with pleasure and run for buns. There are nuances everywhere, and I will tell you about them.
About types of breathing exercises
There are a huge number of types of techniques based on breathing for weight loss. Marina Korpan introduced famous types of gymnastics such as oxysize and bodyflex to the masses. The presented methods help to lose weight and significantly improve the condition of the body.
Breathing exercises have become popular all over the world, which is determined not only by its effectiveness, but also by its safety. Thus, women who cannot exhaust themselves with effective weight loss exercises in the gym due to lack of time or the presence of contraindications, can use the simple bodyflex or oxysize breathing technique. Surprisingly, the exercises presented below, based simply on breathing, can be performed in any place convenient for you. Detailed instructions and benefits of bodyflex and oxysize can be found in the video.
Video
Peculiarities
Combine Oxycize with static exercises. This is a kind of yoga with focus on breathing. Moreover, you need to breathe during movements, and not before them (as in bodyflex).
Let's talk about the nuances. You shouldn’t expect a result of -15 kg from breathing exercises. Saturating the body with oxygen is an aid that does not solve all problems. The method will be an additional (and good) stimulation for the body to work more intensively in relation to unnecessary reserves.
The main principles of Oxysize
You should breathe correctly - breathing helps increase the volume of oxygen in problem areas. This will improve metabolism and help the breakdown of molecular bonds between lipids and their accelerated elimination from the body.
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Special gymnastic exercises, with the help of which muscle tone is restored, body volume is reduced, and the relief outlines of the upper and lower limbs, waist and entire body are formed.
Breathing technique
This oxygen gymnastics is ideal for men and women who have excess fat deposits. The exercises are aimed at burning fat cells and quickly reducing the original proportions of the figure. If you have an athletic body type, such gymnastics will not be effective, since in this case a good result can only be obtained with serious strength loads.
If you are a beginner, keep one palm under your chest and the other on your stomach. This will make sure that these parts of the body make the same movements.
Stage 1. Start doing breathing exercises while standing. Straighten your back so that your shoulder blades are as close as possible and lift your groin to move your pelvic bones forward. Bend your legs slightly at the knees.
Stage 2. Start with a deep breath. Inhale through your nose so that the volume of your abdomen changes, not your chest. This should be a maximum inhalation and an inflated belly.
Stage 3. Now inhale through your nose 3 times and with each inhalation, pull your abdominal area towards your spine.
Stage 4. Finish with a deep exhalation through your mouth. At the same time, tense the muscles of the buttocks and abs as much as possible so that a strong burning sensation is felt. Press the abdominal area as hard as possible, and pull your mouth into a tube.
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Stage 5. Now you should completely release all the air using three short exhalations. With each exhalation, press your abs even harder. All thigh muscle tissues are under strong tension, which is released only after all movements have been completed.
A wide smile is recommended during breathing exercises. In this case, the skin will be intensively supplied with oxygen, wrinkles will be smoothed out and the face will be visually younger. If you want to quickly tighten your abs or lose weight in a short time, then when doing this, make sure that the line of your chest coincides with the lower part of your abs.
Do 4 sets, each lasting about a minute. With this cycle, you will effectively burn excess fat tissue, normalize blood circulation and reduce body volume.
How to practice?
Start with 10-15 minutes a day . It is important to exercise daily. It’s convenient that the technique is easy to perform everywhere: in transport, in the office, in front of the TV, and even while washing the dishes.
Any exercises you can remember will do ( yoga , stretching). The main thing is to feel the muscles tense.
- You can, for example, “freeze” in a lunge position - your right leg is bent at the knee, your left leg is straight, your arms are placed in different directions.
- In transport , this option is suitable: sit on the edge of a chair, bend your legs and spread your knees. Place your hands on the seat, pull your shoulders back, and pull your chest and crown forward.
Basic Oxysize Exercises
This complex is designed to strengthen the muscles of the whole body, lose weight, and normalize blood pressure. It is recommended to perform 4 exercises:
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Lateral stretches
I.P. - standing. Straighten your back, pull your shoulder blades back, slightly bend your knees, raise your right arm up. Bend to the side, following the raised arm, without bending in front or behind. Bend over until you reach the back of a high chair. While bending over, perform four cycles of breathing exercises. Repeat 3 times for each side.
Squats behind a chair
I.P. - standing behind the back of the chair. Correct execution - sit down, turning your knees to the sides as much as possible, and forcefully tighten your gluteal muscles as much as possible. Now do four breaths. Do it three times.
Wall push-ups
To perform it correctly, turn your face to the wall, lean your palms against it, which you place in front of your chest. Do a push-up and stop at the moment when the muscles are at maximum tension. In this state, straighten your entire body to form a straight line and stand on your toes. Complete four cycles and repeat three times.
Pulling your arms back
I.P. - standing. Straighten your back, place your feet shoulder-width apart, slightly tilting your pelvis. Pull your arms back. Make sure that your shoulders remain motionless and your arms do not move to the sides while doing this. Do four breathing cycles, repeat three times.
A couple more points
Oxysize alone will not help you instantly get rid of the deposits accumulated over the years. It is important to monitor your diet. Set a calorie limit - 1500 per day . It is easier to comply with the restriction by giving up sweets and starchy foods.
The first results will appear in at least a month . Be patient and don’t give up halfway.
As motivation, I can recommend oxysize video instructions with Marina Korpan . The girl is the author of the Russian version of the gymnastics technique.
Contraindications and advice when using the technique
The Oxyize system, in addition to being easy to use and effective, has a number of limitations. Due to the fact that the upper body (abdomen, back, arms) is involved when performing the exercises, the complex is suitable for those people who are trying to reduce volume in these areas. As for the disadvantages, the technique should not be used:
- People who have undergone abdominal surgery in the recent past. If a woman has undergone a cesarean section, then she can practice breathing exercises in combination with exercises no earlier than 6 months after surgery.
- For those who suffer from epilepsy, increased intracranial pressure, diseases of the kidneys, respiratory organs, and the presence of cystic formations of a malignant nature, the use of exercises is contraindicated.
- Contraindicated in the presence of gallstones, diabetes mellitus (type I), asthma.
When using the Oxysize weight loss technique, you will have to eat right and get rid of bad habits. If you eat plenty of fats and quickly digestible carbohydrates, you should not expect any effect. To ensure you get the maximum benefit from the Oxysize technique, you should:
- Create a detailed meal plan and daily menu rich in vitamin and mineral components, organic protein and fiber. This will strengthen the muscular system and also minimize the load on the heart.
- Drink liquid in sufficient volumes, without neglecting natural juices and fermented milk products. Make it a rule to consume kefir 2.5-3 hours before bedtime to feel light in the morning.
- Diversify your meals with teas containing dietary supplements. You can purchase a vitamin complex, which is necessary during the demi-season period of the year and in the process of active weight loss.
We wrote about the “Golden Rules of Proper Nutrition” in this article >>
This is the only way to effectively fight excess weight. In combination with breathing exercises, it is possible, and even necessary, to regularly walk in the air, as well as use other adequate types of physiological stress, but provided that your health condition allows this.
Elastic and strong muscles are the basis for the stable functioning of the cardiovascular system and the prevention of the development of diseases of the musculoskeletal system.
Physical Health Benefits
The physiological basis of the Oxyize complex is built on the practical participation of oxygen in the processes of cellular metabolism. Due to the fact that living cellular structures include carbon, when using effective breathing exercises, an oxidation process can occur, which leads to a reduction in body volume in the places you need. This method takes about 20 minutes and does not involve the use of any equipment and does not require special skills.
The practical use of this system is to consistently follow certain stages of diaphragmatic breathing. Teaching the technique, in addition to the basic points (exhalation - inhalation), includes the principles of pre-exhalation and pre-breathing. This technique is the most productive and useful, since it does not involve a period of holding your breath.
The benefits of using the complex include improving the general physiological condition of the body. It also allows you to quickly lose excess weight. During the implementation of the Oxysize program, which is called “Breathe and Lose Weight,” the body is intensively saturated with molecular oxygen, which is perfect for those people who experience health problems from diabetes or chronic hypertension. It helps to minimize pain in the musculoskeletal system, and its effectiveness has been proven for other diseases. Gymnastics allows you to normalize blood pressure, improve blood circulation processes, and also helps to regenerate damaged tissues in the body.
Recommendations from experts
To achieve the desired final result, you should not neglect the systematic training and regularly perform all the exercises.
The minimum training duration is 20 minutes daily. If you exercise “on occasion” several times a month, you will not get results. Experienced trainers advise to properly organize the daily diet: exclude the consumption of foods with artificial ingredients and dishes that contain flavorings, thickeners, synthetic dyes, stabilizers and other chemical additives. The menu should include fruits, vegetables, cereals and dairy products. To improve metabolic processes, drink fluid in sufficient quantities.
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Contraindications
- The apparent ease of the system should not mislead you into thinking that there are no special requirements or prohibitions.
- You should not get carried away with the system when you have problems with your heart , blood pressure, spine and joints.
- It is also advisable to be careful with the technique if you are pregnant or have recently undergone surgery. I advise you to talk to your doctor first.
I recommend to everyone the free video course “6 steps of healthy weight loss” from Doctor of Biological Sciences Galina Grossman .
A little history and principle of operation of the oxysize “Breathe and Lose Weight” technique
This breathing technique was developed by American schoolteacher Jill Johnson, who based her complex on special breathing techniques, step-by-step deep muscle stretching and holding static poses. The program includes some elements of bodyflex, yoga, calanetics and Pilates, but overall it is a unique and original technique.
The operating principle of the oxysize complex is based on the participation of oxygen in the metabolic processes of the body. Since fat cells are made of carbon, with appropriate breathing exercises they can oxidize, thereby reducing body volume in the right places. This technique does not require special skills or additional equipment and takes very little time - about 20 minutes every day.
Principle of operation
“Oxysize” for the waist and abdomen is based on specific exercises, with the help of which oxygen penetrates the body faster and in larger volumes. Thanks to this, metabolism is accelerated, and therefore fat is burned. When performing the complex, breathing must be abdominal, that is, during exhalation and inhalation, it is necessary to use the abdominal muscles to the maximum. In this case, the diaphragm contracts and tenses more actively, which helps stimulate increased blood circulation in all internal organs.
It’s very simple to start losing weight using the method from an American teacher. To do this, you just need to understand and remember the technique of proper breathing, and also remember to carefully monitor muscle tension during the exercises.
Bends back
This exercise allows you to work not only the area of the back and abdomen, but also the surface of the thigh. To do this, we kneel without spreading them. By squeezing the buttocks, the pelvis moves upward. The back is level and kept in line with the top of the head and knees. The arms 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.
Useful tips for beginners
In order for classes to have the desired effect, you must adhere to certain rules. Some of them have already been named, but in the end we will systematize the main secrets:
- the basis of the oxysize technique is not special exercises, but correct breathing: based on the four-stroke breathing cycle developed by Jill Johnson, you can perform any static exercises, and this will have an effect, but the push-ups and squats described above without breathing exercises will not give the expected result;
- do oxysize regularly and at the same time;
- Despite the fact that the technique allows you to perform exercises regardless of food intake, you should still not exercise on a full stomach, since in this case it will be difficult to take a full breath. Ideally, the lesson should be carried out either on an empty stomach, or at least 2-3 hours after eating;
- when assessing the result, focus not on the lost kilograms, but on the reduction in the volume of problem areas;
- start studying by first putting your thoughts in order and setting yourself up for the positive. During gymnastic exercises, forget about all your problems and think only that you are young and beautiful;
- doing the exercises should not be difficult. If any position causes difficulties, you should not try to repeat it three times. Give yourself a rest, perform the exercise correctly once, and spend the “unused load” on additional performance of a simpler position. However, do not cut yourself any slack; strive to ensure that in the end the technique of the entire complex is mastered;
- Develop your success as you practice, don’t stop there. If performing the entire complex is easy and without sufficient load, increase the number of approaches;
- There should be no pain when performing exercises using the oxysize system. If this happens, classes should be stopped immediately and you should seek advice from a specialist;
- Don't forget: the oxysize complex is static. It is important to fix the muscles in tension and keep them in this position in combination with proper breathing. There are no strength or dynamic exercises here;
- do not despair if in the first two weeks the exercises take a lot of effort and do not give visible results. Over time, if you don't give up, the situation will definitely improve.
Proper breathing is the key to health and longevity.
Oxysize is just one of the possible methods for mastering this skill. Using it, it is important to acquire the habit of breathing from the diaphragm constantly, and not just while performing the appropriate exercises. In this simple way, you can ensure yourself excellent health and good physical shape, even without grueling diets and hours of training in the gym. Good luck and stay healthy! Exercises Sports and fitness Oxysize Breathing exercises
Origin and purpose
People who are familiar with this technique first-hand are adherents of optimal appearance. Gymnastics is often practiced by those who cannot play sports or give up their favorite foods due to an abundance of stress and conflict situations. It also helped those who have a weak will and an inability to endure the debilitating feeling of hunger.
Adherents of unconventional methods of correcting problems in the body use a variety of methods based on the centuries-old experience of world civilizations.
The two cradles of human culture - China and India - in their teachings adhere to approximately the same point of view on the dominant role of breathing and digestion.
They are the ones who certainly participate in the work of all systems and organs. They supply vital oxygen and nutrients that initiate and maintain the body's open system.
The main postulates of using gymnastics for the respiratory system are as follows:
- correct breathing is the basis of any sports activity or yoga teaching;
- it is a system of exercises that requires consistency, focus and perseverance, unlike strength exercises;
- it does not involve physical violence against the body;
- for those who do not have time to go to the gym due to work, thanks to breathing exercises for weight loss, there is a chance to lose weight;
- it allows you to normalize the functioning of all systems and organs by practicing in your free time.
Fact. Marina Korpan owes her popularity to unique complexes called Oxysize (universal gymnastics without age-related contraindications, allowed even during pregnancy).
