Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Everyone wants to have a healthy, attractive body. To achieve it, sometimes a lot of time has to be devoted to special exercises and diets. But what if there is no way to go to the gym or do long workouts at home? Especially for people who, due to health reasons or due to lack of free time, cannot fully engage, the bodyflex system was developed. These are unique, effective exercises based on the principle of "breathe and lose weight", which you can see and learn from the video with an experienced trainer Marina Korpan.

The effectiveness of bodyflex training with Marina Korpan

This amazing breathing exercise was discovered by the American Grieg Childers, who invented it on her own, and then described the method of the system in her book. Bodyflex began to gain popularity in Russia and the CIS countries back in the nineties. Now one of the most famous respiratory gymnastics trainers is Marina Korpan, who herself lost weight with the help of special exercises, and then left her job in a bank to help those who are losing weight and people who want to “tighten their body”.

Marina notes the high effectiveness of bodyflex, of which her body is direct evidence: many years ago she suffered from excess weight and tried to get rid of the hated kilograms by attending fitness classes in various directions, but nothing helped. Then the idea came to try breathing exercises, which the trainer studied from the book “A Gorgeous Figure in 15 Minutes a Day” by Grieg Childers. The result was amazing: after regular training, Marina managed to achieve weight loss by as much as 25 kilograms.

Today, having a short height of 164 centimeters, Marina Korpan has a magnificent figure with strong, toned muscles, and weighs fifty-nine kilograms. After a long work on herself, the coach released several videos, according to which many women can work out at home on their own, wrote the book "Lose Weight in One Breath", opened her own sports fitness club. Thanks to high-quality videos recorded in Russian, even beginners can easily figure out the bodyflex technique.

Instructors explain the effectiveness of bodyflex classes as follows: an adult organism, subject to stress, constant overstrain, consumption of the wrong food, “learns” how to breathe correctly. Because of this, ventilation of the lungs sufficient for a healthy body does not occur. The essence of bodyflex is to help the body saturate tissues with oxygen. Using the technique of inhalation-exhalation and stretching, a person gains flexibility, burns fat, improves metabolism, strengthens muscle groups that are stretched during breathing exercises.

Contraindications for breathing exercises

First of all breathing exercises contraindicated in hypertensive patients, as it increases blood pressure. Due to the rapid saturation of the blood with oxygen, there is a permanent load on the heart muscle. You should not engage in bodyflex for people with arrhythmia, hernias, severe myopia, during pregnancy and during an exacerbation of chronic diseases. Those who start bodyflex and experience sleep disturbance, frequent headaches should stop immediately. On the other hand, dizziness at the beginning of breathing exercises is a normal reaction of the body.

Bodyflex video lessons with Marina Korpan online

Bodyflex lessons recorded on camera will be extremely useful for beginners, because it will allow you to see the correct positions when doing exercises, see the breathing technique and avoid popular mistakes. The express course, prepared by Marina Korpan for free, will provide an opportunity to see how to exercise correctly and effectively for weight loss.

1 lesson - breathing technique for weight loss

Proper breathing is the basis of not only bodyflex exercises, but also any physical exercise. The respiratory gymnastics instructor recommends giving Special attention this part of the training, because the effectiveness of all classes as a whole depends on its correct implementation. Carefully watch how the bodyflex trainer breathes in the video lesson, and only then proceed to the next exercises. Except correct technique breathing Marina Korpan will show you how to train different muscle groups of the arms, legs, back and abdomen. Read more about exercises in an interesting video "how to lose weight at home":

Lesson 2 - exercises for the abdomen on the press

In the second video lesson, Marina Korpan, in addition to exercises for the press, gives some more useful tips on proper diaphragmatic breathing, reveals the intricacies of doing breathing exercises for beginners. The instructor also says that you can’t eat before body flex classes, and it’s better to train in the morning, otherwise there is a risk of feeling nausea. Abdominal exercises are carried out in different starting positions - standing, sitting or lying down, which will work out all the abdominal muscles, strengthen them and make them more elastic. See the second bodyflex lesson from Marina Korpan:

Lesson 3 - a set of exercises for the legs

In the video with exercises for the legs using the bodyflex technique, Marina once again reminds that it is better not to eat before classes, and it is allowed to drink quite a bit of water, because there is active work with the stomach when breathing. An experienced instructor advises beginners not to force themselves with holding their breath for ten seconds, if the body requires air earlier, at first, four to six seconds will be enough, depending on the preparedness of the person. In the video lesson, the trainer shows how simple exercises for legs, which even beginners can do, as well as more complex options.

Bodyflex for the face or how to remove the second chin

The second selection is a problem area not only in overweight people, sometimes it appears after rapid weight loss, and in some it occurs as part of the body constitution. There is an opportunity to cope with it - this is a special exercise in the bodyflex technique, which Marina Korpan calls "Guboslap". It consists in pushing the jaw forward as much as possible, and then stretching the lower lip "towards the ceiling." Breathing during execution should be diaphragmatic. In the video lesson, see the detailed technique of the Lipslap exercise, which will help get rid of the second chin:

See also: and photo instructions for sets of exercises.

Hello dear readers!

Are you looking for easy way lose weight? Want to lose weight without spending hours on daily workouts? Then you should turn to the breathing exercises of Marina Korpan!

And therefore, in this article we talk about effective methods to lose weight from a specialist Marina Korpan - bodyflex and oxysize. With the help of our tips and tricks, you can learn proper breathing and start exercising, quickly getting rid of excess weight and improving your health.

Who is Marina Korpan?

Marina Korpan had problems with being overweight since childhood, and having matured, she decided to lose weight. I tried various methods of weight correction: I trained intensively in gyms, worked out on my own at home for several hours, and used debilitating diets. As a result, she ended up in a hospital bed with exhaustion.

After recovery, Marina became interested in breathing exercises to reduce body flex weight, and then she turned her attention to the oxysize system. Being engaged in these systems, the girl lost weight and improved her health. Korpan thoroughly studied bodyflex and oxysize techniques, constantly practiced and became a fitness instructor, and later opened a gym in Moscow.

Marina Korpan today is a professional specialist in weight loss techniques based on breathing. She has written many books, which have appreciative reader reviews and positive reviews. Marina's video lessons on oxysize and body flex are very popular. She is also a TV presenter and participant in various slimming talk shows.

What is Bodyflex

Translated into Russian, bodyflex means "flexibility of the body." Sometimes this technique is called, since many exercises are taken from this Indian practice. This gymnastics was developed by the American housewife Grieg Chayders. Korpan improved this system of exercises and offered new ways to combine breathing techniques and muscle stretching.

The bodyflex technique is based on performing exercises with holding the breath. Thus, oxygen saturates the muscles of the body as much as possible, the metabolism in the body is accelerated and fat is burned due to oxidation. For fast weight loss long workouts are not needed, but it is enough to regularly perform a 15-minute Marina Korpan body flex complex every day.

Bodyflex with Marina Korpan: how to breathe correctly?

Before you start exercising, you need to learn how to breathe correctly. To do this, stand straight with bent legs shoulder-width apart, head straight. Breathe in the belly, and accompany the inhalations and exhalations with loud sounds:

1. Fold your lips into a tube, exhale air from your lungs with your mouth, press your stomach against your ribs.

2. Take the most complete breath through the nose, expanding the stomach, while the chest does not rise.

3. Now sharply exhale the air from the lungs with the word “groin” through your mouth. The abdomen is taut and tense.

4. Hold your breath for 8 counts. The abdomen is pressed against the ribs. It is at this stage that the exercise is performed in bodyflex.

5. Inhale calmly through the nose, relax.

Having mastered breathing, proceed to the Korpan complexes, which consist of 3 types of exercises:

• Dynamic. The exercise is done by holding the breath until there is enough air. For example, we squat, raise the body on the press, etc.
• Static. Performing a pose or exercise, we freeze for the time of holding the breath.
• Stretching exercises for different muscle groups.

The advantage of bodyflex in the absence of a special diet (also get acquainted with Ayurvedic nutrition). Eat more often - up to 6 times a day, but in small portions. Exercise on an empty stomach, you can do morning exercises on an empty stomach for 15-20 minutes. On the Internet you will find Marina's video with exercises for beginners. Over time, you will master the full complex for all muscle groups for rapid weight loss.

Contraindications to bodyflex exercises

Given the intensity of breathing with the diaphragm and air retention, there are some contraindications to bodyflex exercises:

• pregnancy;
• heart disease, hypertension and intracranial pressure problems;
• serious eye and respiratory diseases;
• oncological diseases, bleeding, postoperative period;
• hernia and chronic diseases.

Oxysize with Marina Korpan

The respiratory gymnastics of the Russian fitness trainer is in many ways similar to the body flex. This is another effective exercise system for weight loss, cellulite control and overall well-being. Oxysize was invented by the American Jill Johnson and is considered a more gentle technique. The word oxygen is derived from the English "oxygen" and "exercise" and literally means "oxygen exercise".

Anaerobic respiration is the foundation of oxysize. All body cells are saturated with oxygen and fat deposits are broken down. At the same time, inhalation and exhalation are made silently, which allows you to train without distracting others.

Oxysize Breathing Technique

Breathing according to the oxysize method consists of 4 stages:

1. Inhale sharply and deeply through your nose, inflating your stomach like a ball.

2. Now, pulling your stomach in, take 3 more short breaths. Feel how you are filled with energy and can smile.

3. Exhale forcefully through your mouth, pulling in your belly completely.

4. In the final phase, take 3 breaths.

By mastering the oxysize breathing cycle, you can start the mechanism of getting rid of excess fat in the body. There are fewer contraindications in this gymnastics than in bodyflex, but nevertheless, in case of chronic diseases and serious health problems, you should consult a doctor before classes.

Marina Korpan's video lessons on oxysize contain many sets of exercises. Among them are video lessons of gymnastics "Oxysize Non-stop". This daily set of exercises is very effective. Despite the minimum time investment - 15-20 minutes a day, you will be able to reduce your weight and improve your overall health within a month.

Exercise with Marina Korpan

Oxysize and bodyflex are very effective techniques. Within a short time, your body will acquire a beautiful shape, fat deposits will disappear, the skin will become elastic. Marina Korpan developed the "Express Course", which consists of exercises of the two methods described above and consists of 15 lessons of approximately 15 minutes each. The complex involves all muscle groups and uses additional items.

Marina also developed bodyflex exercises for the face and wrote a book with a complete description of this technique. Applying her advice, the skin of your face will regain smoothness, you will get rid of wrinkles, a second chin and will again look young and beautiful. On the Internet, you can find videos of Korpan face trainings and start classes.

What to remember:

1. Marina Korpan is a well-known Russian specialist in the field of weight loss and general health.

2. Bodyflex is an effective method for losing weight based on holding your breath.

3. Oxysize requires specific breathing with inhalations and underexhalations.

4. Both exercises require diaphragmatic breathing. You should do it daily for 15-20 minutes. Consider contraindications.

5. On the Internet you will find many books and video lessons by a Russian coach for all muscle groups, including facial gymnastics.

See you in the next article!

Many are convinced that in order to lose weight, you need to regularly torture yourself with hard, long hours of training, but often this approach not only does not lead to results, but also causes all sorts of health problems. But there are more gentle methods that help you get in shape, only improving your health, and one of them is body flex with Marina Korpan. The complex takes only 15 minutes but still gives amazing results.

Little is known about the author of the bodyflex exercise complex, Marina Korpan. But at one time she herself faced the problem of excess weight and tried a lot in an attempt to get rid of it. At some point, she became interested in the author's technique of the American Greer Childres - a set of exercises that includes aerobic exercise and breathing technique for weight and figure correction in general. Therefore, Korpan cannot be considered the direct author of bodyflex - she adapted the technique and created a large number of video tutorials on it, which found immense popularity among Internet users.

Marina Korpan has already written several books about the practice of Bodyflex, including the following:

• "Bodyflex: breathe and lose weight." The book is about how to reduce weight by 10-20 kg at home and without strict diets. Offers a description of available recipes and exercises that everyone can do on their own, without an instructor and additional equipment. The author advises to allocate only 10-30 minutes for loads, which is very convenient for those who do not have enough time.
• Okisayz: lose weight without holding your breath. Another popular and affordable benefit that offers to help your body and figure only through the correction of the respiratory process.
• Bodyflex for the face: how to look 10 years younger. Breathe and be young. The book tells how to rejuvenate without resorting to injections and without visiting surgeons. It is enough just to do simple exercises regularly. The book shows the detailed essence of the work of the facial muscles, explains in what sequence the exercises should be performed. It also talks about what results can be obtained: correct the oval of the face, reduce nasolabial folds, get rid of health problems.

Bodyflex with Korpan: the essence of technology and efficiency

Rapid weight loss with Marina Korpan on bodyflex requires devotion to classes for only 15 minutes in the morning between waking up and breakfast. Through a combination of proper breathing and exercise, you can achieve the following results:

• Fat burning by saturating the muscles with oxygen.
• Strengthening the muscles of the body, filling the body with vigor and energy.
• Normalization of the digestive tract and of cardio-vascular system.
• Improving complexion and skin condition.
• Elimination of edema, getting rid of shortness of breath.
• Improve mood and combat fatigue.

In comparison with other methods of contraindications, bodyflex has quite a few contraindications, but they exist. So, it is not recommended to perform such exercises at high temperature, pressure surges, exacerbation of diseases, pregnancy.

There are no other contraindications, but to increase efficiency it is recommended to adhere to the following recommendations:

• eat in small portions and often;
• try to exclude from the diet flour, fried, sweet;
• do not eat food 2.5-3 hours before bedtime.
• Drink plenty of water.
• Try to eat plenty of fresh fruits and vegetables.

Bodyflex breathing exercises with Marina Korpan are based on the following components:

• Breathing is five-stage, with the obligatory participation of the diaphragm.
• Aerobics, that is, a direct set of exercises. Their correct implementation is the key to success. All of them are described in detail in the corresponding videos.
• Fitness, that is, the shape of the body and the level of preparation for adaptation to stress. This also applies proper nutrition, which, according to bodyflex experts, is very important.

For the implementation of the complex to work, It is also important to consider the following recommendations:

• You need to do it exclusively in the morning and on an empty stomach. If you do not have such an opportunity, then it is necessary that at least three hours have passed since the last meal.
• Lessons involve controlled breath holding. To avoid negative consequences, do not exceed the time recommended by the instructor. You can not devote more than an hour to the exercises. In the process of losing weight, perform complexes every day, and in the future, to maintain shape, it is enough to do this 2-3 times a week.

Bodyflex includes 8 best lessons with Marina Korpan. The following is worth knowing about them:

• They help to work out the stomach, hips, neck, arms, and also the face.
• A special "physical education for the cheeks" allows you to replace Botox, fillers and other similar procedures.
• Each lesson begins with an introduction to the system itself and its key elements. You will learn how to work out breathing, the instructor also corrects the mistakes of his assistants in the video. At the same time, you do not need special shells and clothes - a small piece of the room and 15 minutes a day are enough.
• Each complex is aimed at accelerating the processes of fat burning. It provokes an active release of carbon dioxide into the blood during breathing, therefore it has contraindications, which were mentioned above.
• All lessons are available online and you can watch them for free. In fact, there are more than 8, but this selection includes the most popular ones.
• Bodyflex reviews, which are almost always positive, point out as an additional advantage that the exercises do not force you to leave your comfort zone, because many obese people are often embarrassed to work out in groups, to run in front of other people. Not everyone can afford a personal trainer, but absolutely everyone can spend 15 minutes a day in the morning if they wish.

We offer you to watch a video demonstrating the implementation of the exercises.

Lesson 1.

First, the trainer introduces us to the technique of correct breathing, which involves exhalation, sharp inhalation, noisy exhalation and holding the breath. After that, a small set of exercises is shown, aimed at different muscle groups: the press, chest and biceps, legs, back, quadriceps and gluteus maximus. The complex ends with a kind of “rinsing of the intestines”, suggesting a pose on the floor with an emphasis on the knees and hands. It is necessary to alternately draw in and relax the stomach on the second exhalation at a fast pace. The exercises are repeated three times.

Lesson 2

It begins with the gradual development of diaphragmatic breathing. After the muscle exercises begin shoulder girdle, arms, press, oblique abdominal muscles and all muscles (exercise "cat").

Lesson 3

Involves a lower body workout and includes six exercises: lateral stretch, lateral crunch, kneeling, seiko exercise for the upper leg and quadriceps, two exercises for the press.

These exercises already require certain skills, since it is important to control your body in order to perform them correctly. If difficulties arise during the execution, you can simplify the complex until the muscles are completely ready for the load. Since when working out the muscles of the legs, we rely on only one point - the palms and knees, it is important to control the balance of the body and not lose balance. It is also important to keep balance in mind when first doing exercises for the obliques, otherwise they will be ineffective.

Lesson 4

Lesson 5

In addition to the basics of proper breathing, the author shows a set of seven exercises for different muscle groups: arms (“diamond”), triceps (“parallel arms”), hips (with support on the arm and knee, simultaneous stretching of the arm and leg from the opposite side), press ( similar exercises that are based on lifting the body from the floor).

The crazy rhythm of modern life exhausts many and does not give even a second to respite. What can we say about classes and visiting fitness clubs, to which only the road can take more than an hour?

If you are a little tired of everything, but extra pounds still haunt you, we suggest that you familiarize yourself with the bodyflex technique, which helps you lose weight in just 20 minutes a day without leaving your home.

General information about the bodyflex system

For those who don't know yet, bodyflex (BodyFlex) is a set of exercises aimed at weight loss and healing of the body due to proper breathing and muscle stretching. If you explain “on the fingers”, then it looks like this: exhale, sharp breath through the nose, exhale “to the maximum” through the mouth and hold the breath.

Who will help bodyflex: people who are overweight caused by overeating and an unhealthy lifestyle (hormonal disruptions can only be resolved by an endocrinologist), as well as those who do not have the opportunity (or desire) to go to the gym, pool, run in the morning and go on diets.

In addition, bodyflex will be an ideal option for those who are looking for quick results for weight loss. You can do body flex in the studio, you can do it individually, at home.

The history of the bodyflex system

If you "google", you can find information that the bodyflex system came to us from the western continent. It was developed by American Grieg Childers, a housewife and mother of three children.

Having a lot of extra pounds, but not having extra time, she developed a special weight loss technique based only on proper breathing combined with some correct positions (mostly borrowed from yoga).

Having achieved stunning results (according to some reports, changing the 56th clothing size to the 44th), Grieg wrote a book, made several videos, and had fantastic success on the West Coast.

At this time, our compatriot, also having significant problems with weight after pregnancy and childbirth, a certain Marina Korpan, was looking for an effective means of losing weight.

Having bought an American woman's book, she decided to try a miraculous method, since proven methods of dealing with extra pounds(fitness and diet) did not give the desired results.

And now, after some time, Marina began to lose weight. And not just lose weight, but "melt before our eyes." You can also observe the dramatic change that happened to Marina - for this, just watch the videos dated, for example, 2013 and the latest releases with Marina Korpan - you will also feel the difference.

Today, Marina Korpan is one of the most famous bodyflex experts. She is also the author of several books on proper breathing and healthy way life.

In addition, for everyone who wants to join her methodology, Marina Korpan created a series of video tutorials, where she tells in detail how to perform certain exercises, depending on problem area that you would like to improve.

The method "Bodyflex with Marina Korpan" has found a lot of positive feedback among those who are losing weight, and the number of her fans is growing every day. In all her interviews, video tutorials or personal blog, Marina Korpan does not get tired of focusing on the correctness of breathing - after all, this is the basis and the “beginning of the beginnings” of this technique.

Details of breathing can be found in the article “15-minute morning bodyflex complex - video”.
The bodyflex system with Marina Korpan in the video tutorials is presented below.

Lesson one - bodyflex with Marina Korpan, the basics for beginners

If you are a beginner, then start practicing from the very first lesson - after all, this bodyflex video was filmed specifically for beginners. At the very beginning of the lesson, Marina Korpan talks about the breathing technique, and also demonstrates it clearly and in an accessible way.

Behind her are a few more students who are also (like you) doing these exercises for the first time. Despite the fact that the studio has a rather relaxed atmosphere, try not to be distracted and focus, guided by all the advice of the coach.

The first lesson covers all muscle groups at once: chest, legs and back, buttocks and abs.

Many people are often skeptical about the first lesson, since Marina Korpan is not quite “in shape” here. This is true - after all, she began to record videos when she herself was still in the process of losing weight.

By the way, many trainers are often accused of being slender, fit and beautiful, they cannot understand the feelings and sensations of a fat person. So, Marina Korpan just understands you.

See for yourself: in what form it was, and what it will eventually come to. Tune in to positive results and take your first steps in bodyflex with this video!

Lesson Two - Principles of Breathing Technique

The students are already different, but the principle of conducting has remained the same: the principles of breathing techniques - their demonstration - execution. Do not forget that bodyflex is synonymous with the question “how to breathe properly”, so try to follow the trainer’s instructions clearly!

True, in the second lesson there is already a more in-depth program. Here Marina Korpan pays more attention to the upper part of our body (arm muscles) and the press (as the most problematic area).

The exercises are simple, and if you clearly follow the sequence of classes and have already managed to get acquainted with the basics of body flex, you can safely proceed to the second lesson. Pay attention to the exercise "cat".

It is used not only in the bodyflex system, but also in almost all sports disciplines. At correct execution"cat" allows you to relieve tension from the back and generally has a beneficial effect on everything internal organs person.

If you are working from home, make sure make sure the room is well ventilated. It is very important to practice as if "in the fresh air"!

Lesson three - weight loss of leg muscles

Having paid enough attention to the upper body in the previous video, Marina Korpan in the 3rd body flex lesson focuses on tightening and losing weight of all leg muscles (not forgetting about the press).

Here you definitely advance preparation is required. To get started, watch the video in its entirety and try out the balance-focused stances simply, without breathing.

You can resist - then start doing the exercises in stages and slowly. If you are not comfortable, you can shorten the breath holding time.

Please note that exercises should be performed on an empty stomach, and water is no exception!

Lesson four - exercises for the whole body

Lesson 4 on bodyflex with Marina Korpan is dedicated to exercises for the whole body, in which maximum attention is paid to improving the waist (as before, before starting the exercises - aerobic gymnastics).

Pay attention to the position of the hands during the exercises. You can independently choose loads depending on your preparation: from the easiest to the most difficult. In the early stages, do not load the body to the maximum!

And further. Since the main load falls on your "exhalation", it is perfectly normal that at the end of the exercise you want to inhale sharply. This indicates the correctness of your execution technique.

All the lessons of Marina Korpan have something in common with each other. You can choose the most suitable option for yourself or just alternate lessons and do body flex, as they say, non-stop.

According to the reviews of those who have been a fan of this technique for more than a year, bodyflex breathing exercises are very effective for losing weight in any combination.

Lesson five - repetition of the basics of breathing

At the beginning of the lesson, there is a repetition of the basics of breathing. Next, Marina Korpan, together with her students, performs basic exercises bodyflex: "diamond" (or exercise for the hands) and exercises for the oblique muscles of the abdomen.

The workout ends with a study of the press. By the way, newcomers are also invited to the studio. This is no coincidence - if you have already paid attention, then they ask questions that are most often found by everyone who first gets acquainted with the bodyflex system.

This system has many supporters who have already lost weight and changed their lives for the better, but there are also those who consider the system ineffective. How you treat her is up to you.

If you are in doubt or have not yet decided to the end, "Bodyflex - discussion and feedback."

But in the end, I would like to note that the body flex, despite different assessments and some criticism, still managed to establish itself on the positive side: it’s not for nothing that he has so many fans and admirers! Along with fitness trainers, bodyflex trainers are now in great demand, who train everyone.

Have you already tried bodyflex with Marina Korpan? Leave your comments and share your impressions with us!

Bodyflex is a system of exercises specially designed to reduce body fat and give the muscles the necessary tone. This is "yoga for weight loss", as many of the poses are taken from it. The main place is given to special diaphragmatic breathing, due to which oxygen is supplied to the trained muscles. The effect of bodyflex for beginners is based on the properties of oxygen, in the presence of which fat is actively burned, blood circulation is activated and metabolism is accelerated.

What is the secret of breathing exercises?

Her ancestor Childers focuses great attention on oxygen, with the help of which fat is burned. Bodyflex breathing involves five stages:

1. smooth exhalation with a mouth folded with a tube, with simultaneous retraction of the abdomen closer to the spine;
2. a sharp breath through the nose to failure, while the lips are closed, and the stomach is inflated;
3. exhale to the last molecule from the lungs with a deep pronunciation of "groin", while the stomach again "sticks" to the spine;
4. eight to ten seconds of holding the breath with the simultaneous tightening of the abdomen under the ribs, so that a kind of "cup" is formed;
5. normal breath.

Marina Korpan's technique: bodyflex video lessons

Marina Korpan is a well-known bodyflex trainer in Russia and abroad. During training, she noticed that for some people who have problems in the cardiovascular system, the classic bodyflex complex has a negative effect. After consultation with cardiologists and physiologists, the author's bodyflex technique was created, which Korpan patented in Rospatent. The negative impact of the complex was eliminated.

Bodyflex exercises from Marina Korpan are not only completely safe for health, but also help with various diseases. In addition, she diversified her workouts as much as possible, adding dynamics to them, exercises with balls and ribbons. In order for the extra centimeters to begin to “melt”, the Russian coach does not recommend adhering to strict diets. However, if you overeat uncontrollably, bodyflex exercises will bring little benefit. To control the amount of food, Marina recommends eating with a teaspoon.

Before you start mastering the Korpan bodyflex complex, you need to learn the basics of yoga:

• "Root lock" (Mula bandha) - draw the muscles of the perineum, anus and vagina into yourself. This allows you to reduce the load on the pelvic organs and the abdominal cavity, distributing energy evenly in the body.
• "Middle lock" (Uddiyana-badha) - draw in the stomach (press the "ball" to the spine). Thanks to this exercise, the gastrointestinal tract is massaged, improving its work and restoring metabolism.
• "Upper lock" (Jalandhara-bandha) - raise the root of the tongue to the palate and at the same time lower the chin to the chest, from the sternum to the width of the palm. The thyroid gland is massaged, the metabolism is accelerated.

Breathing technique when doing bodyflex from Korpan:

1. Feet shoulder-width apart, knees soft. Slowly turning your shoulders, exhale, as if blowing out a candle. The exhalation should be energetic and strong, and the lips should be extended with a tube. At the same time, draw in the stomach, pressing it to the spine.
2. After exhaling, hold a short pause, then sharply, with noise, inhale through the nose. Push the stomach forward, inflating it.
3. Slightly throw back the head, sharply push the air out through the mouth with the sound "groin". When exhaling, the stomach should “fly up” itself under the ribs, training the internal organs.
4. When counting to 10, you need to hold your breath, correctly perform the yoga exercises described above and hold all the “locks”.
5. Just before inhaling, relax, release the “locks”, push the stomach away from the spine, raise the chin. When inhaling, it is impossible to “squish” air in order to avoid a negative effect on the heart.

Bodyflex with Marina Korpan video #1

Bodyflex with Marina Korpan video #2

How to achieve a good result?

1. Regularity. Only systematic training provides desired load on the muscles and give the desired result. And here the intensity of the loads does not matter: it is constancy that plays a decisive role.
2. Exercising on an empty stomach. A prerequisite is that all bodyflex exercises are carried out only on an empty stomach. The ideal time is in the morning, right after waking up. If it is not possible to practice in the morning, keep in mind that you can start classes no earlier than two to three hours after the last meal.
3. Refusal of rigid diets. You do not need to combine bodyflex exercises with a strict diet or fasting. The body during training will waste a huge amount of energy, which must be replenished. If you feel the need to reduce the amount of food, limit yourself to sweet and starchy foods. That will be enough.

It is impossible to learn aerobic breathing the first time - it takes practice. Therefore, training should be repeated daily until you achieve proper breathing. And only when the result is obvious, it will be possible to start performing bodyflex exercises.

Contraindications

Bodyflex exercises are contraindicated in the following cases:

• in severe cardiovascular pathologies (heart failure 3-4FC, pulmonary hypertension, aortic aneurysm);
• with increased intracranial pressure, aneurysms of cerebral vessels;
• if implants are installed in the spine;
• after surgery on the spine (at least a year must pass after the operation);
• in the presence of acute inflammatory and infectious diseases (temporary restriction);
• with exacerbation (relapse) of chronic diseases (during remission, bodyflex can be done, and sometimes necessary);
• with tumor diseases;
• with bleeding (any localization);
• during pregnancy.

A set of exercises for the bodyflex system is quite simple and does not require a lot of time. It is important to choose the right exercises that will deal specifically with your problem.

In this case, bodyflex will help to reset excess weight, strengthen muscles, tighten the skin and improve the general condition of the body.