Exercises in oxysize for the abdomen. Oxysize - breathing exercise to lose weight

If you want to lose weight using the Oxysize technique, read the article. It describes the exercises and proper breathing of this training complex.

Not all all people know that in order to lose weight it is not always enough to stick to proper nutrition and exercise your muscles. It is also important to do breathing exercises correctly. After all, the process of fat burning also depends on the process of oxygenation of the cells of our body. What is oxysize? Are there any contraindications and how to properly perform such exercises? Read about it in our article.

If a woman wants to lose weight, then she is looking for different ways to achieve results. It is important to eat right physical exercises under the supervision of a trainer, as well as doing breathing exercises. It is proper breathing that often brings the best results compared to other methods of losing weight. What is oxysize in fitness?

• Oksisayz is a breathing exercise. With the help of her exercises, oxygen molecules act on the metabolic systems of the body.
• Fat burning in this case is due to the magical effect of oxygen on every cell in our body. which plays an important role in metabolism.
• Oxysize training technique- this is a great solution for those people who want to get rid of fullness, but do not want to for a long time work in gyms.

The result of using this technique is immediate - a beautiful and slender body in 15 minutes a day without training and starvation diets. You will be able to observe the first result already 2 weeks after the start of using the breathing training positions.

Bodyflex are breathing training exercises, like oxysize. Both of these techniques are built on diaphragmatic breathing, but in bodyflex you need to exhale sharply and powerfully with your mouth, and in oxysize you exhale with force and lingeringly also with your mouth, but holding your breath is not performed.

Breathing according to the bodyflex training system consists of 5 stages:

1. Slowly exhale through your mouth.
2. Then sharply inhale through the nose - noisily, so that the lungs are completely filled with oxygen.
3. Then exhale through your mouth and say “groin” at the same time.
4. After exhaling, purse your lips and hold your breath for 10 seconds.
5. Breathe in through your nose.

Important: Such training basic breathing is performed strictly on an empty stomach - in the morning. After exercise, you can not eat for another half an hour.

The Oksisize technique is performed in 4 stages:

1. Take a deep and noisy breath in through your nose, inflate your stomach.
2. Breathe in through your nose three times, tighten your stomach.
3. Now exhale forcefully through your mouth, stretch your lips, stomach as far as you can, pull it in.
4. Take 3 breaths, the stomach in the same pressed state.

You perform these steps one after the other 4 times - this will be one circle or cycle of breathing positions according to the Oxysize system. If you want to lose weight, then every day you should do at least 30 such breathing cycles. In Oxysize, it is recommended that you first learn how to breathe correctly, and then move on to gymnastic positions.

Important: The body will be shocked by the intake of a large amount of oxygen. Therefore, it is important to bring breathing exercises to automatism, and then only proceed to physical activity.

The difference between bodyflex and oxysize in that bodyflex is performed only in the morning and on an empty stomach. Oxysize can be performed at any time of the day, but 30 minutes should pass after the last meal. After gymnastics, you can also not eat for half an hour.

The difference between these two breathing techniques in exercises:

• The number of gymnastic positions. In bodyflex - 12, oxysize - 30. But the time to complete the full complex needs the same amount - up to 15 minutes. But this is on condition that in oxysize you have learned to breathe correctly and do each position automatically.
• Number of repetitions during gymnastic positions. In bodyflex - 3, in oxysize - 1 breath cycle per position.
• Type of exercise. Bodyflex uses isometric, isotonic exercise positions, as well as stretching. Active in oxysize physical exercise are absent, and only static positions are used. Stretching also needs to be done, but it is not given as much time as in bodyflex.

See the difference between these two techniques in the video below.

Video: Bodyflex with Greer Childers for beginners

Video: Oksisayz breathing technique, basic exercises

It is more convenient to see the differences in the form of a table. It describes the main points of these two techniques that you should know before making a choice.

Which is better, which is more effective of these two techniques? It can be said unequivocally that these two complexes are the same in terms of efficiency. But each person decides for himself which technique he likes to do more. One is suitable for breathing using the bodyflex technique, while others use oxysize.

If you decide to lose weight using the Oxysize technique, then it is important to do it systematically.

• To achieve any results, it is the system that is important - this has long been known.
• For example, if you are prescribed to take any medicine, then it is important to drink it a specific number of times a day for a certain period of time. If this is not done, then there will be no proper therapeutic effect.
• Also with training systems if you do not do the exercises systematically, the result will be difficult to achieve.
• Oxysize exercises can be performed every day, but it is enough to do 5-6 times a week.

You can study, for example, from Monday to Friday, and rest on Saturday and Sunday. The body will get used to such a schedule and will already “demand” classes when it is needed.

Oksisayz, like any other physical activity or breathing exercises, has contraindications. These include the following states:

• Cardiovascular diseases
• Epilepsy
• Postoperative period (up to 6 months)
• Exacerbation of chronic diseases
• Esophageal hernia
• Some kidney diseases (nephroptosis, glomerulonephritis)
• Eye diseases

Important: Even if you do not have the above diseases or conditions, before starting classes, you still need to consult a doctor. This will help protect yourself from unwanted consequences.

Before moving on to Oxysize exercises, you need to master the breathing technique, as described above. When you learn how to breathe correctly, it will be easy for you to perform the exercises. So, Oksisayz exercises for weight loss for beginners:

Gymnastics for the legs

Exercises for the hips and back

Hand exercises

So you need to do 5 times for 3 respiratory cycles.

Exercises for the abdomen to have a thin waist

Not all exercises will be easy for you, especially at first.

Important: Pay attention to your body's reaction. If some position is difficult to do, do not make much effort.

• Work out for a week without heavy loads, and then add breathing cycles and the number of repetitions.
• How many times to repeat the exercises in the Oxysize technique depends only on your physical training and on the capabilities of your body. It is optimal to do 3-5 repetitions of 3-4 respiratory cycles. You can do more or less.
• If you have a lot of excess weight, then the first 2 weeks it will be difficult for you to perform even the simplest exercises.

Important: The body will be unaccustomed to receiving a large number of oxygen. This state of shock is considered normal for Oxysize - in no case stop breathing exercises.

When one of your friends starts to lose weight, it delights. The before and after results serve as excellent motivation for action. Look at women who have lost weight using the OxySize method:

Oxysize: results - before and after



Oxysize: results - before and after photos

Oxysize: is it suitable for pregnant women?

Pregnancy is a wonderful time for every woman. It is important not to harm yourself and the child during this period, so that there are no undesirable consequences. Is Oxysize suitable for pregnant women?

• In such an interesting position, you need to consult with your doctor who is leading the pregnancy. After all, only he can know about the state of health.
• It should be noted that in the Oksisize method there are special exercises for pregnant. But they are best done under the supervision of a coach.
• Therefore, if you have no contraindications, but you are familiar with a professional fitness trainer, then you can do Oxysize breathing exercises for pregnant women under his supervision.

Important: If during exercise you feel discomfort or pain, then you should immediately stop training and consult a doctor.

Can I do Oxysize after a caesarean section?

After any surgical intervention, and even more so after caesarean section for six months it is not recommended to engage in any physical activity. Oxysize training complex is also contraindicated after caesarean section. After 6 months, you need to consult a doctor and if there are no contraindications, you can start exercising.

Oksisayz non-stop with Marina Korpan - a set of exercises for weight loss: description, video

Marina Korpan is a famous Russian fitness trainer. She helped to lose weight thousands of people who have already lost all hope. As a child, Marina was a well-fed child, and in her teenage years she gained a lot of kilograms. She decided to devote her life to sports and got rid of extra pounds. Now the girl helps women and men to get into a normal physical shape.

Oxysize non-stop with Marina Korpan is a set of exercises for weight loss. You can find it in the video below. The fitness trainer describes in detail how to perform each exercise and how to breathe. You can find basic breathing exercises in the video above in the text. Video description:

• The coach clearly demonstrates the starting positions.
• When performing each position, possible errors will be indicated.
• The video presents the main exercises from the Oxysize complex.

If you systematically perform a set of exercises with Marina Korpan, then you will not need additional power training, endurance exercises or stretching.

Video: Oxysize non stop

What exercises for the face and neck are there in oxysize?

All exercises in Oxysize help not only to lose weight, but also to tighten the skin. This works for the muscles of the face, neck, abdomen, legs, arms and buttocks. So get busy training complex, perform basic breathing exercises, and in a couple of weeks you will notice that the muscles in problem areas have tightened up, and the oval of the face has also changed.

Oxysize: how many calories are burned

Oxysize burns calories in record time a short time when compared with traditional weight loss programs. For example, when doing the Oxysize training complex, 140% more calories are burned than on an exercise bike. In this case, the calculation time is taken the same.

If you are still thinking about which weight loss method to choose, then read the reviews about the Oksisize system. With the help of this technique, many women lost weight: some after childbirth, other girls in their teens, and still others struggled with age-related fullness. Here are the reviews:

Lyudmila, 32 years old

I gained 20 kilograms after the second birth. I started using the oxysize technique already 4 months after the birth of the baby. A month later, I lost 10 kg, now it’s already the third month and I’m approaching the mark that was before the birth. I am very pleased with my result!

Irina, 22 years old

I've always been plump. When I was 16, I gained 10 kilos. The doctors said it was hormonal. Now I'm tired of walking overweight, and for 2 weeks now I have been working with a trainer using the Oksisize method. Dropped 3 kg. Set to good results.

Alina Ivanovna, 55 years old

I heard about age-related fullness before, but I didn’t think it would affect me. For five years I struggled with extra pounds, but to no avail. Hope appeared when I began to practice at home using the oxysize technique. First I mastered breathing, and then I started the exercises. I’ve already lost 5 kg, but I’m not going to stop, because I’ve got good spirits and my mood is always good!

Video: Oxysize with Jill Johnson

"Oxysize" for the abdomen "is a breathing exercise for weight loss. It really effective method fight against fatty tissue various places. Classes involving proper breathing are held in static poses and as a result give incredible results. The complex for the abdomen "Oxysize" allows you to forget about exhausting workouts in gyms and strict diets. According to this technique, excess calories will melt without a trace, while a person will be in a relaxed state, passing air through the body.

"Oxysize"

The Oxysize Abdominal Exercise System was developed by an American teacher named Jill Johnson. She herself was overweight and for most of her life she was in search of ways that would help give the figure the desired shape without physical exertion and dietary restrictions. That is how "Oxysize" for the abdomen appeared. He is revolutionary method weight loss, a fairly simple and physiological way to get rid of extra pounds. At the same time, it does not require much effort during the lesson.

Jill Johnson did not receive a medical education, so this program had to be thoroughly studied by famous physiologists. Experts confirmed that "Oxysize" for the abdomen, performed according to the system of an American teacher, really helps to tighten muscles, as well as get rid of excess body fat.

Thanks to breathing exercises, the following processes are activated:

• relaxes the nervous system;
• the feeling of hunger is dulled;
• muscles gain tone;
• improves digestion;
• the process of breakdown of fat cells is accelerated;
• energy potential is revealed.

Differences from other breathing techniques

Quite often, "Oxysize" for losing weight on the abdomen and sides is compared with the well-known "Bodyflex" technique. In fact, this is not entirely true, although there is a common feature between them - diaphragmatic breathing. In this case, you need to pay attention to the three key points that will help you choose the most preferable option for yourself.

Unlike "Bodyflex", which is designed for the "pear" body type and is aimed at the area of ​​the buttocks and thighs. "Oxysize" for the abdomen is aimed at the "apple" type. This does not mean at all that if you want to remove fat in the abdomen, you need to forget about Bodyflex, although Oxysize in this case will still be more effective.

In addition, "Bodyflex" should be done on an empty stomach, that is, immediately after waking up. There are no specific instructions in the Oxysize methodology on this matter. Of course, having stuffed your stomach, you should not start gymnastic exercises, although you can work on the Oxysize system in a couple of hours after that.

According to the execution technique, the complex from Jill Johnson will be much more complicated than Bodyflex. But at the same time, one should not forget that during the lesson according to the Oxysize method, you will not need to make any sounds, which is a great advantage for young mothers who devote time to their figure while the child is sleeping. In addition, it is necessary to pay attention to the fact that "Bodyflex" can easily be performed by people who have not previously been involved in sports, but for "Oxysize" the general fitness of the body will be needed.

Principle of operation

"Oxysize" for the waist and abdomen is based on specific exercises, with the help of which oxygen enters the body faster and in large volumes. This speeds up metabolism, and consequently, fat is burned. When performing the complex, breathing must necessarily 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 strains more actively, which helps to stimulate increased blood circulation in all internal organs.

Starting to lose weight according to the method from the American teacher is very simple. To do this, you just need to understand and remember the technique correct breathing, and also do not forget about careful control of muscle tension during the exercise.

Training mode

The only way to achieve a positive result with the Oxysize technique is to regularly train with the breath. If you miss even one session, you can take a huge step back. It is worth remembering that muscle tone increases gradually and exclusively with constant exposure. On the day you will have to spend only about 20 minutes of your time on the implementation of the simplest complex. Everyone can do this, if we discard all the ridiculous excuses and laziness. Only in this case, you can achieve the desired result and enjoy your own achievements.

It is best to do gymnastics in the morning, before breakfast. 10-15 minutes before the start of the exercise, it is recommended to drink a glass of ordinary mineral water without gas. If there is not enough time in the morning, then the exercises can be easily performed at any other time of the day. But at the same time, the most important thing to remember is that the last meal should be two hours before the start of the lesson, and after training you can eat after 10 minutes.

Despite the fact that Oxysize helps to lose weight without dieting, there are still some nutritional requirements. These include:

• refusal of sugary drinks;
• do not disturb the water-salt balance by drinking enough liquid;
• forget about fast food and food products with dyes, as well as preservatives;
• observe the diet and eat in small portions.

The first results will be noticeable in just a couple of weeks. regular workouts. The body will feel a surge of vigor and energy, and the body itself will begin the process of improvement.

Efficiency

Breathing exercises differs from the American teacher in its effectiveness, which few people believe in until they experience it for themselves. The Oxysize system is effective due to the following features:

1. Calms the nervous system. This complex is considered an excellent solution for getting rid of the habit of eating high-calorie goodies stress. Due to this, the amount of food eaten can decrease significantly, which will definitely affect the figure.
2. When oxygen enters the body, it begins to oxidize fat cells. That is, the more it enters, the faster the process of destruction of hated fat cells occurs.
3. The oxygen that comes from deep breathing, is a positive factor for the active development of an alkaline environment, as well as maintaining pH. It is in such an environment that adenosine triphosphate molecules become more active and begin to turn the food that comes to them into ordinary life energy. It is consumed completely, without being stored in reserve in the most problematic areas of the body.
4. Fat cells act as a reservoir for harmful toxins so as not to let them through to vitality. important bodies. When exercising, about 60% of toxins turn into gases, and subsequently exit the body when a person exhales.

Gymnastics with Marina Korpan

"Oxysize" with Marina Korpan" is unique technique from a Russian athlete who adapted it specifically for residents of Russia and neighboring countries. Gymnastics is based on carrying oxygen to those points where work is needed. It is recommended to start "Oxysize with Marina Korpan" with a light warm-up, which is performed in a relaxed position. To do this, it will be enough to perform only 4 approaches. After mastering basic exercises they need to be combined with other tasks aimed at strengthening various muscle groups and stretching.

Exercises

According to the Russian adaptation of "Oxysize", you need to perform three simple exercises:

1. Basic breathing exercise. You need to stretch your lips in a smile, and then take the deepest breath possible with your nose. After that, three short breaths, while simultaneously lifting the lower abdomen and straining the gluteal muscles as much as possible. Then you need to exhale and draw in the stomach as much as possible. Then three exhalations are taken to completely empty the lungs.
2. "Rocket". Lying on your back and stretching the body, you need to pull the pelvis up, tighten the buttocks and repeat 1 deep and three short breaths.
3. "Cobra". Turning over on your stomach and placing your hands in front of you, you need to lean back, raise your body, while not lifting your hips from the floor, and perform the same breaths.

Contraindications

Breathing exercises do not have clear contraindications, but this does not mean that absolutely everything can be done using it. There are some points because of which it is best to give up classes for a certain period of time. These include:

• bleeding;
• diseases of the heart or blood vessels;
• abdominal surgery;
• spinal injury;
• pregnancy;
• lung problems.

"Oxysize" for the abdomen: reviews and results

Positive feedback about the system comes from both gymnasts and people who have nothing to do with sports. In their comments, they indicate that with the help of this system they managed to lose about 10 kg in a couple of months.

According to losing weight women and men, it is this technique that is the simplest and most effective. Thanks to her, you can forever say goodbye to the hated kilograms, without exhausting yourself with constant physical activity and diets.

Attention lazy and weak-willed! Who really wants to lose weight, but is unable to give up their favorite cake and is not able to give all the best for hours in the gym.

It was for you just a few years ago that a miracle method was invented to lose weight without effort, strict diets and pain. His name is Oxysize.

In addition to losing unnecessary fat, this technique gives a slender, toned body, smooth skin, excellent tone of the whole organism.

Well, are you intrigued? Then go ahead!

Read also:

Background

Oxysize is called breathing exercises, invented by an American Jill Johnson. She, too, once unsuccessfully tried to lose weight, but it was breathing exercises that helped her. They can be easily performed at home, you don’t need to go to a sports club somewhere, change into special clothes, spend a lot of time ...

Description of technology

It is known that Oxygen plays a huge role in fat burning. breaking down fat into water and carbon dioxide. How to achieve this? Deliver oxygen to the problem site. It is the breath that copes with this task perfectly, in a few weeks your tummy, buttocks and hips will become thinner by one or two sizes.

By the way, there is another health-improving breathing exercise - Bodyflex(this is a kind of Oxysize), but our technique has much more advantages.

Advantages

• breath holding is not required here (which means fewer medical contraindications)
• no additional equipment not required
• recommended for athletes (to enrich the body with oxygen)
• screaming loudly, as in Bodyflex, there is no need (young mothers who work out while their children are sleeping will appreciate it)
• body relaxation, relaxation
• do it anytime, even before bed
• there is no requirement (and even prohibited!)
• suitable even for those who have never played sports
• economical in time (only 15-25 minutes a day) - suitable even for very busy people
• 100% health benefits!

Of course, this does not mean that now you can eat all day long. Naturally, a large number harmful products(sweet, starchy, fried, salty, etc.) reduce the chances of losing weight quickly and effectively.

Measure your weight before you start losing weight. Then you can fully enjoy the results in a couple of weeks.

Most best time for classes - morning. But there is nothing to worry about if you take time for yourself during the day or even late in the evening.

How to perform Oxysize?

This system also has basic and advanced level. Of course, it is better to start with the elementary. In the Russian fitness space, this technology is being promoted by Marina Korpan.

She adjusted the invention of her American colleague to the parameters of our consumer, made some adjustments of her own, so she quite reasonably considers her own method to be the author's.

1. To start you must learn to breathe correctly about the OxySize system. Inhale and exhale while keeping your hand on your stomach. if it rises (inflates when inhaling) - congratulations, you did it! The most important thing in this unique gymnastics for the correction of body volumes is the delivery of oxygen to the zones that need it so much.
2. Then follows a little warm-up, it will help to work out basic breathing. Inhale through the nose, while the stomach is inflated, and the chest remains idle. Flare your nostrils with a wide smile to provide oxygen.
3. While inhaling, strain, drawing in the gluteal muscles. Take three additional short breaths. We exhale not very quickly, but not slowly, with great strength puckering lips. The buttocks remain tense. Even when it seems that the air in the lungs has already ended, take three short exhalations.
4. This warm-up lasts 4 such approaches.
5. Then the main exercises follow.

We are offering to you video from Marina Korpan:

Oxysize results

Both fitness trainers and those who have already tried this breathing exercises for weight correction unanimously declare that this is just a bomb! It is allowed to do it even for pregnant women and hypertensive patients.

In just a month of these unpretentious exercises, people lost weight by 2 and 5 kilograms.

Who among us has not dreamed at least once in his life shed a few extra pounds? The question of weight and appearance becomes especially relevant in the summer season, when you want to soak up the sea coast. After all, you have to take off your clothes and stay in one swimsuit - and now, all the cakes and chocolates eaten on long winter evenings are literally visible to everyone.

It is necessary to tighten up here and pump up there, but, unfortunately, there is not enough time. AT modern world over time, there are generally problems - we are always in a hurry and do not really have time for anything. And sometimes you just don't have the patience.

Beautiful body requires application, and not all such loads are easy for everyone. Fortunately, several methods have been created especially for people who are not involved in sports, helping to win without much difficulty. excess weight- and, therefore, to become younger and more beautiful. It belongs to such miracle gymnastics.

Oxysize exercises and their specifics

arose oxysize like in America. Its creator Jill Johnson herself for a long time could not cope with being overweight.

The complex is based on breathing. Special breathing technique contributes to the anaerobic effect - all cells of the human body are saturated with oxygen, which is involved in oxidative processes and metabolism in general. Attached to the breath simple exercises on the different groups muscles. They can be mastered by people with any physical fitness.

The complex requires daily execution. Only in this case positive effect will be the maximum. In general, oxysize is quite effective. The tightness of all the muscles that are under load during exercise, and the loss of at least three kilograms of weight will be fixed by you in three to four weeks.

Exercises in combination with breathing have a beneficial effect on the heart and blood vessels, blood circulation improves, cholesterol is broken down, muscles become toned, and overall well-being improves noticeably.

Breathing in oxysizing is unusual for most people. Superficial inhalations and exhalations are replaced by deep ones, with the inclusion of the muscles of the press and diaphragm. With each breath, it expands not only rib cage, but also the stomach - the lungs are filled large quantity oxygen. This is where the special effectiveness of oxysize exercises for the abdomen and waist comes from. Simply put, there is no proper breathing - there is no expected result. There is diaphragmatic breathing - we lose weight every day.

Breathing has four stages

1. Inhalation is done through the nose. At the same time, the filling of the lungs with air is controlled - the stomach should inflate like a balloon. The abdominal muscles are in a relaxed state. The pelvis is pushed forward!
2. Three so-called dovdohas are taken - short breaths. The muscles of the buttocks and perineum tense up.
3. Exhalation is made through the lips stretched out with a tube. At the same time, the abdominal muscles are pulled inward, as if trying to fit under the ribs.
4. The cycle of breathing ends with three pre-exhalations - a sharp release of the remaining air until the lungs are completely liberated.

The back during all stages should be flat, the shoulders should not rise. In the first days of classes, slight dizziness may occur - this is the norm that does not require the cessation of breathing practice. Gradually, the body will cope with a large influx of oxygen and well-being will return to normal.

A set of exercises oxysize in pictures

Starting the exercises, it is necessary to gradually introduce new loads. The complex is built on the principle from easy to more complex.

All exercises described below are developed by Marina Korpan. Her technique is very popular in our country and has already helped thousands of women become slimmer.

On a note. In the first classes (one or two days), you need to do at least 30 breathing cycles with exercises. Classes are held daily. Exercises are performed in the morning on an empty stomach or three hours after eating. You can't eat for one hour after class.

One breath cycle is performed for each exercise!

We are engaged in standing

Starting position: you need to stand with your back straight. Legs shoulder width apart. The arms are spread apart and bent at the elbows at a right angle.

Exercise: Try to bring your hands behind your back, pulling your elbows towards your body. Top part backs and arms are in tension.

Exercise helps burn fat in the arms, back and shoulders.

"Mill"

Starting position: Feet shoulder width apart, back straight. One hand is up, the other is down.

Exercise: It is necessary to pull the arms as far as possible, while the shoulders are retracted back. Hands are tense. Exercise "Mill" is repeated for both hands (they change places).

The goal is to burn fat on the back and work on posture.

"Splitting the Floor"

Starting position: Feet wider than shoulders, back straight. Toes point inward.

Exercise: The feet and heels are tensed - “the floor is stretched”.

Exercise helps burn fat on the outer thighs.

"Splitting the Floor"

Starting position: Feet shoulder width apart, back straight. The toes are pointing outward at about a 45-degree angle.

Exercise: Feet tense, as if pulling the floor to the center.

Exercise helps to cope with fat deposits on the inner thighs.

Starting position: Feet shoulder width apart, back straight.

Exercise: Tilt forward, palms rest above the knees. The legs are slightly bent, the weight of the body is transferred to the toes. The coccyx is pulled up.

The purpose of the exercise is to fight cellulite and tighten rear surface hips.

Chair work

Starting position: Leaning on the back of the chair, legs should be spread as wide as possible and point the socks out.

Exercise: Bending your knees, lower yourself until your thighs are parallel to the floor. Beginners can sit down on the seat by turning the chair towards you.

This exercise strengthens the hips.

Raising the leg back

Starting position: Leaning on the back of a chair, spread your legs shoulder-width apart.

Exercise: The leg is pulled back (you need to raise it low). At the same time, the sock stretches forward.

The purpose of the exercise is to strengthen gluteal muscles and fat burning.

Diagonal leg raise

Starting position: Hands rest on the back of a chair, feet shoulder-width apart.

Exercise: The leg is retracted back and to the side (diagonally). The supporting leg is bent at the knee, the raised toe is pulled forward.

Exercise burns fat on the buttocks.

On a note. Leg raise exercises are not recommended for varicose veins!

"Sumo on a chair"

Starting position: Sit on a chair, spread your legs to the sides, socks out.

Exercise: Put your hands on a chair behind you, push your legs forward to stretch inner surface hips (knees pulled back).

The goal is to strengthen the hips.

"Cross Legs"

Starting position: sit on the edge of the chair, lean on the seat with your hands. Legs are spread.

Exercise: Bring your knees together and pull them down, feet on toes.

The exercise is useful for all muscle groups of the thigh.

Raising the leg up

Starting position: Sit on a chair, leaning back against the back.

Exercise: the straight leg is extended forward, the thigh comes off the chair, the toe is pulled towards itself.

The purpose of the Leg Raise exercise is to strengthen the quadriceps femoris.

Initial posture: Sit on a chair, legs brought together at the knees, feet together.

Exercise: Leaning with one hand on a chair behind you, the other will stretch back.

The exercise strengthens the back and abs, reducing the waist.

Let's go to the floor

tilt back

Starting position: kneel down, stretch your arms in front of you, legs together.

Exercise: Lean back using your thigh muscles. The buttocks are tense, the back is even.

The goal is to strengthen muscles and burn fat on the back, abdomen, hips.

"Butterfly"

Starting position: Sit on the floor, knees apart, feet folded.

Exercise: Lean your hands behind you, try to touch the floor with your knees, pulling your feet closer to you.

Exercise fights fat on the inner and upper thighs.

Starting position: Lie on the floor, bend your knees, put your feet behind the mat. Hands lie along the body, socks are turned inward.

Exercise: Tear off the buttocks from the floor due to the thigh muscles and bring the knees together.

The goal is to strengthen the legs and buttocks.

"Dive"

Starting position: Lie on your back, bend your legs. The foot of the right leg rests on the thigh of the left.

Exercise: Close your hands in the lock, covering your left leg. Then left leg pulls himself up. Swap legs and repeat the exercise.

The exercise is aimed at burning fat on the hips.

Lying twist

Starting position: Lie sideways, bending one leg, lean both forearms in front of you.

Exercise: Raise the second leg and pull it back and in the opposite direction (right to the left, left to the right).

This exercise helps to strengthen the back, buttocks, and hips.

"Beautiful thighs"

Starting posture: Lie sideways, bend lower leg, lean on the forearm.

Exercise: Raise the leg that is on top and pull the toe towards you. Buttocks are tense.

Exercise strengthens the back, buttocks, hips, reduces the waist.

What should the program look like?

• A set of exercises can be performed on one day or divided into parts (on different days). You can also do more repetitions for some exercises - it all depends on which problem area you want to work harder.
• But it is recommended to do at least thirty respiratory cycles per day (per workout).
• If the exercise is done in both directions (for example, for both legs), the breathing cycle is repeated twice in it.
• The key is to do the exercises on an empty stomach. In the morning or at any convenient time (do not eat for two or three hours before class). It is also not recommended to eat food immediately after class. The best option is not to eat for another hour.
• An approximate series of exercises is designed for 15-20 minutes: first, exercises are performed while standing, then with a chair, at the end you need to move on to exercises on the floor.

For compiling individual program it is best to contact a fitness trainer who owns the Oxysize technique.

Contraindications

Despite the benefits of oxysize exercises, the complex has contraindications:

- one of the most famous specialists in Russia and propagandists of various respiratory techniques.

Which is better, oxysize or bodyflex

Closest to oxysize in terms of exercise technique and methodology is bodyflex. It has been noticed that if the bodyflex turned out to be ineffective, oxysize will definitely help. The latter compares favorably for several reasons:

• taking pills (antidepressants and contraceptives) does not affect the result;
• You can do not only in the morning;
• no need to breathe noisily, voicing the exhalation;
• first of all, the waist decreases (with bodyflex hips);
• bodyflex is more effective with a healthy liver; for oxysize, the presence of problems with this organ does not matter;
• there is no breath holding, dangerous for hypertensive patients;
• exercises are performed during the respiratory cycle (in bodyflex while holding the breath).

It is safe to say that oxysize does not cause any health problems. The implementation of the complex will help in as soon as possible adjust weight, tighten muscles, improve mood and well-being - and all this with a minimum of contraindications.

What do you think of this gymnastics? Did you do it or are you planning to do it? If you have already practiced, what results of your studies have you noticed?

by Notes of the Wild Mistress

Oksisize is a new method of losing extra pounds, which has incorporated effective gymnastic exercises, some positions of yoga, as well as having its own distinctive feature. The fact is that the Oksisize weight loss method is based on an intensive flow of oxygen into the blood. Simply put, having mastered Oxisize, you can get rid of fat with ordinary air!

"Oxysize is a kind of breathing exercises that will not only heal the whole body, but will help improve skin condition and lose extra pounds."

The principle of operation and the benefits of the Oksisize technique

Oxygen gymnastics was developed by the American D. Ronson, and Marina Korpan- specialist in breathing exercises, - came up with her subtype Oxysize. According to the founders, with the help of gymnastics, you can lose weight without strict diets, hard workouts and other extreme ways to make your body slim.

The principle of operation of Oksisayz similar to that of other aerobic exercises: due to an increase in the flow of oxygen, the rate of metabolism and the breakdown of fats increase. Therefore, an increase in the intensity of breathing helps to increase the vital capacity of the lungs, thereby making the flow of oxygen into the body more complete.

Benefits of the Oksisize method for weight loss:

1. Gentle physical activity that everyone can do.

2. Improving the work of the heart, blood vessels.

3. Optimization of the activity of the gastrointestinal tract, nervous system, bones, joints.

4. The work of almost all muscle groups during training.

5. Cheapness, ease, comfort of employment.

6. Small time costs for classes (no more than 10-20 minutes).

7. The almost complete absence of contraindications (with the exception of severe diseases of the respiratory system).

6. Get rid of subcutaneous fat- cellulite.

7. Improving the condition of the skin, appearance person.

8. Visible results no later than 3-4 weeks.

Important rules of Oxysize

In order to start losing weight with Oksiaiz, you should master the technique diaphragmatic breathing. This type of breathing involves the peritoneum, lungs, diaphragm. Before you do the first exercise, diaphragmatic breathing should not cause any difficulty. Other rules for Oxysize exercises to bring the highest effect:

1. Conduct classes every day, do not take breaks.

2. Total exercises should be at least 30 (every breath cycle is counted).

3. Duration of gymnastics - up to 20 minutes a day.

4. Do not eat before class for at least 3 hours.

5. After training, eat only an hour later, not earlier.

Breathing technique: basic principles

It is advisable to spend at least 2-3 days on mastering the Oksisize breathing technique in order to perform it accurately and without hesitation. The sequence of actions is as follows:

1. Stand up straight, tighten the muscles of the buttocks, the press.

2. Slowly, take a deep breath, while pushing the pelvis forward and inflating the stomach.

3. Take 2-3 additional breaths to inflate the stomach more.

4. Stretch your lips to make a thin slit.

5. Make a long exit through the slit, pulling the stomach with force.

6. Make 3 additional exhalations, completely relaxing the stomach.

When performing exercises, you can not round your back, lift your shoulders up.

You also need to make sure that the air during training does not come out of the mouth on inspiration. It is considered normal if, at the beginning of classes, sweating increases, as well as a little dizziness.

Oxysize Exercises: Effective Examples

Each exercise should be performed with 4 breathing cycles. After mastering these classes, you can begin to learn other workouts according to the Oksisize system:

1. Exercise to eliminate fat in the chest, back, to strengthen the biceps. You need to stand up straight, feet shoulder-width apart. Pull the pelvis forward, raise your hands in front of your chest, squeeze your hands, pressing them one on the other. At the same time, the elbows should be spread out to the sides. Do breathing exercises.

2. Exercise against fat on the back of the arms, for the strength of the triceps muscle of the shoulder. The starting position is the same. Pull the pelvis forward, arms back, turning palms up. Do breathing exercises.

3. Exercise to remove fat on the sides, waist, stretching the lateral muscles. The starting position is the same. Pull the pelvis forward, lift left hand, grab the wrist of the raised hand with the right hand, stretch to the right and up. Do breathing exercises, repeat on the other side.

4. Exercise against fat on all sides of the thigh. Sit on a chair, rest your hands behind you. Spread your legs wide, put your feet on your toes. Pull the pelvis forward, connect the knees, lower down. Do breathing exercises.

5. Exercise from fat at the waist, to strengthen the abdomen, back. Sit on a chair, feet together, knees connected. Rest your left hand on the seat behind, raise your right hand. Twist the body to the left, pull your hand in the direction of the twist. Do breathing exercises, repeat on the other side.

For a month of classes, you can lose 3 kg of weight. According to reviews, the general condition of the body will also improve much, so Oxysize gymnastics can rightfully be considered very effective, safe and incredibly healthy.