Especially those who are inactive, do not want to lose weight, are subjective in active exercise and a reasonable nutritional diet "miserable". For them, nutritionists have developed breathing exercises for weight loss, which allow to lose significant mass and tighten muscles in a few days. Is this really possible?
It turns out that breathing exercises not only contribute to weight loss, but also significantly reduce the risk of developing most diseases - cardiovascular or musculoskeletal pathologies, for example. It is all about the proper respiration and saturation of the body cells with the amount of oxygen required for normal life. In fact, this can be achieved through conventional sports, but since this is not present in ordinary life, it means that the deficiency needs to be filled with breathing exercises.
What is a breathing exercise?
Experts say that breathing exercises help in weight loss due to the delivery of oxygen to fat cells and the subsequent burning in the body - in this way the process is significantly accelerated (this is what has encouraged. encourage people who are losing weight to breathe properly during competition. This is evidenced by the numerous reviews of people who have lost weight, who perform the exercises with a certain degree of regularity.
This is very important: Only choose the type of exercise to lose weight with the approval of your doctor. It will allow you to choose a technique that will not harm existing diseases or injuries that have occurred once.
Respiratory gymnastics today is represented by a variety of different exercises, divided into techniques - body flexion, oxisize, yoga, pranayama and others. All these methods are based on deep breathing, which ensures the penetration of oxygen deep into the blood cells and internal organs.
The advantages of engineering
Breathing exercises to reduce belly fat, thighs and other problem areas have the following advantages:
- Deep breathing promotes the oxidation of fat cells, which leads to their natural burning. If everyone was always breathing properly, there would be no problem of being overweight. According to research by specialists, the average person uses only 25% of the lung volume.
- The oxygenated body promotes better absorption of nutrients, vitamins and minerals by the gastrointestinal tract. This significantly improves metabolism, which helps to combat weight gain.
- Oxygen helps reduce cravings, as it promotes the production of ATP molecules - substances responsible for the rapid breakdown of incoming food into energy. The same fact naturally leads to feelings of fullness quickly.
- If you breathe properly, you can get rid of toxins and other harmful substances that accumulate in fat cells. This fact helps the process of oxidation and rapid elimination from the body.
- Respiratory exercises are allowed even for people with injuries, standard sports are prohibited.
Breathing techniques for weight loss are often recommended against the abdomen. This is due to the simple fact that fat cells are deposited on the internal organs of the abdominal cavity. As a rule, these fat cells will quickly accumulate in case of overeating or eating a large amount of fatty food, and at the same time, they will be eliminated first. So, if problems appear in the presented area, along with a restriction in nutrition, it is necessary to perform breathing exercises.
Effective classes
Exercises can be performed to reduce weight by choosing a specific complex with a doctor. Otherwise, simply resorting to the standard exercises that will be presented below are sufficient and effective for the general elimination of excess body fat.
"Count to 4"
In a standing position, take a deep breath - inhale slowly, for this you should count to 4. Breathe slowly - also count to 4. A slow exhale is performed, where it is also counted to 4. Thisbe repeated at least 10 times. You should do such an exercise every time there is a stressful situation or you want to eat something, but not because of restrictions or diets.
"We draw in the belly"
This exercise will have a huge effect on the condition of the abdomen, as it allows not only to get rid of excess fat, but also to significantly tone the muscles. The exercise is to take a normal deep breath through the nose in a standing position, while drawing in the abdomen and simultaneously tensing the muscles. Next is holding your breath. Exhalation is done in a jerky manner through the mouth with the lips tightly closed - at the same time the abdominal muscles gradually weaken. The exercise is difficult to do the first time, need to repeat at least 20 times. Therefore, such breathing rates are carried out throughout the day, until they reach a normal level.
"Breathing belly"
The following exercise will help tone the abdominal muscles. The advantage of actions is that they can be performed at any convenient time and place. Sit in a chair, bend your knees at right angles, perform the characteristic abdominal breathing movement, and stretch your abdominal muscles. The exercise starts with 10 repetitions, gradually increasing the load to 40 consecutive breaths.
"Pressure Change"
Respiratory exercises can be performed in the supine position. Lie on the floor, bend your knees, place your left hand on your chest and your right hand on your stomach. The exercise is performed by breathing deeply through the chest, in which the stomach is drawn in - in addition, it is pressed in with the hands. As you exhale, the abdomen expands and squeezes the chest. Performing at least 20 repetitions, you can increase the number of breaths, but not reduce the volume of the lungs.
Practical advice: To make this form of weight loss more enjoyable, you should do exercises with class videos or soothing music.
Recommendations
In order for breathing exercises to have a positive effect on weight loss, you must follow the recommendations and simple rules of the "developers". The basic principles of performing breathing exercises include:
- performed regularly;
- performed for a long time is better continuously;
- breathing should be measured and slowed down;
- breathing exercises should be started on an empty stomach - this will not cause abdominal pain, shortness of breath and headaches;
- provide yourself with fresh air when exercising - it is better to exercise on the street, in severe cases on the balcony.
Strict adherence to the rules and recommendations for performing breathing exercises contributes to rapid weight loss. If breathing properly is the way to lose weight with a significant deviation from the norm, then in addition to the right nutrition, they are also following the right nutrition. Here, the exclusion of fatty, starchy and sweet foods is distinguished.
Usually, to stay motivated and exercise regularly, women and men specifically sign up for yoga, oxisize, body flex and other courses. Here, the coach will help eliminate possible mistakes with beginners and draw up a plan for performing the exercises themselves. It's also important to note that the weight from breathing exercises decreases slowly - it's much quicker to gauge the results with reduced volumes.