Bodyflex with Marina Korpan a full complex for all parts of the body and a 15-minute daily set of exercises with video

Marina Korpan is a talented trainer who managed to make a breakthrough in the field of excess weight loss. Thanks to an innovative combination of breathing exercises and sports elements, Marina teaches women how to use proper breathing to get rid of the painful problem of millions - excess kilograms.

Such exercises have an extremely beneficial effect on vital systems, improving the overall well-being of the practitioner. Online training sessions from a popular trainer help followers quickly and correctly master the Oxysize and Bodyflex techniques by spending a few minutes every day.

The course involves a small investment of time resources with a guaranteed result and is suitable for those who do not have a lot of free time due to being overly busy.

The trainer was convinced of the effectiveness of her technique from personal experience after the birth of her child. It was during this period that she managed to lose a record number of kilograms using her own technique.

A simple way to effectively lose weight will be discussed below in more detail.

The principle of operation of an express course for weight loss

According to Marina Korpan's theory, a lack of oxygen during physical activity forces the human body to actively get rid of fat deposits.

This is explained by the fact that when you hold your breath, the body actively consumes energy reserves, saturating the blood cells and organs with properly converted oxygen, which leads to the breakdown of fat masses and the acceleration of metabolic processes.

Each individual exercise is performed precisely during the period of holding your breath.

The methodology of this course is to simultaneously use breathing techniques and load the muscle fibers of problem areas: arms, legs, buttocks, back in turn.

The only area that is regularly used is the abdominal cavity. Therefore, the express course is for those who need a thorough but simple ab workout.

According to the trainer himself, entering the course must be done carefully and gradually for users unfamiliar with the Bodyflex and Oxysize techniques. For more experienced trainees, Marina Korpan offers several sets of exercises that will help improve existing knowledge and skills.

During the video lessons, the trainer tries to use the visualization technique as much as possible. Each lesson is performed not only by Marina herself, who demonstrates and explains the technically correct execution of the exercises, but also by several experienced assistants.

The trainer’s author’s technique allows not only to saturate the blood with the missing oxygen, but also leads to the following:

accelerating the absorption of nutrients and vitamins by the body;
improvement of filtration properties: elimination of toxins, unnecessary slag deposits;
increasing overall performance, endurance, good mood and well-being.

An express weight loss course from Marina Korpan is the safest and most gentle way to normalize not only your figure, but also your overall health.

Breathing exercises for beginners

As mentioned above, weight loss occurs due to the saturation of muscles with oxygen. And for this you need to breathe correctly. Therefore, before training, you need to master the technique. Marina Korpan’s breathing exercises in the bodyflex complex occur in 5 stages:

First, exhale slowly through the mouth. The lips are stretched out like a tube, as if saying the letter “u”. When exhaling, the stomach is pulled in, trying to bring it closer to the back.
Inhale quickly only through your nose with your mouth closed. The stomach needs to be inflated as much as possible.
Exhale again, while pronouncing the word “Groin” for a long time. The stomach should be pressed as close to the back as possible.
Now the breath is held a little, for 7-10 seconds. At this time, the stomach needs to be raised towards the ribs. As a result, a kind of “bowl” is formed.
At the end, you should inhale as usual.

Breathing exercises by Marina Korpan
Also, for maximum benefit, you need to know the basic yoga poses of the bodyflex complex of Marina Korpan:

"Root Lock" To do it, you need to tense the muscles in the groin, anus and vagina. This reduces the load on the pelvic floor and abdominal organs. Energy is distributed evenly.
The “middle lock” is formed by pulling the abdomen towards the back. This exercise works the intestines, which helps improve digestion and speed up metabolism.
"Upper Castle" The root of the tongue is raised to the sky, while the chin should aim towards the chest. This exercise helps massage the thyroid gland, which also helps improve metabolism.

The bodyflex breathing technique for beginners with Marina Korpan consists of the following movements:

The initial state is standing on straight legs, shoulder-width apart and bent knees. The shoulders slowly unfold as you exhale. This must be done sharply and energetically through the mouth, when pronouncing “u”. The stomach should be pulled in.
The breath is held for a couple of seconds, followed by a noisy inhalation through the nose. The stomach is inflated with a ball.
You should exhale with your head raised, slowly saying “Groin.” The stomach must be pulled under the ribs.
Hold your breath again for 10 seconds and perform “locks”.
During inhalation, the arms drop, the stomach relaxes, and the chin rises.

Watch the video of Marina Korpan’s bodyflex exercises:

Types of gymnastic complexes from an experienced trainer

Marina Korpan did not limit herself to one technique when creating a breathing program for weight loss. She is the author of two versions of gymnastic complexes, which are called Bodyflex and Oxysize. Both options are effective, which proves their enormous popularity among an impressive number of women.

In order to understand which technique is worth choosing, you need to delve in detail into the characteristics and essence of both programs.

Bodyflex technique

Proper breathing, light but regular physical activity and a healthy diet are a guarantee of the effectiveness of any exercise, including those included in Marina’s course.

Marina claims that only the simultaneous combination of these factors can not only allow a woman to bring her body to ideal indicators, but also secure them for the long term.

This technique includes deep long and short breaths through the mouth and nasal cavities, short-term breath holding (for 8-10 s), drawing in the abdomen, pressing the chest, lowering the shoulders and engaging the core muscles of the body.

The main thing in Bodyflex is breathing, which consists of 5 main stages:

Exhale → Sharp deep breath → Exhale → Inhale while holding your breath (8-10 seconds) → Exhale

Exercises of the Bodyflex technique

Exercise “Diamond” to eliminate fat deposits in the arm area.
Exercise to work out the abdominal area.
Exercise scissors for the upper and lower abs.
Exercise for hips and legs and many others.

A few seconds break is taken between each exercise, allowing you to normalize your breathing and get ready to continue working.

Types of gymnastics by Marina Korpan

It would seem that it could be easier - to breathe and lose weight. But to achieve effectiveness, it is important to breathe correctly. Marina Korpan suggests training using two methods - bodyflex and oxysize. Both of them allow you to lose weight, improve the general condition of the body, and get rid of a bad mood. Let's take a closer look at them.

Bodyflex

A popular technique that is good because it allows you to practice at home. Its essence is a combination of breathing exercises and gymnastics. The author advises exercising in the morning and insists that you can lose weight without dieting, but you will still have to normalize your diet.

Breathing during bodyflex occurs according to the following pattern:

Take a deep breath through your mouth, squeezing out as much air as possible. It is better to take a full breath according to this scheme: drawing in the stomach, squeezing the chest from the sides and finally lowering the shoulders.
You need to hold your breath for 8-10 seconds.
A quick breath is taken until the lungs are completely filled.

Here are some exercises using the Bodyflex method:

Take a slow breath in through your nose and out through your mouth. Exhalations and inhalations should be slow and deep. The main work should be done on the stomach, the chest is not involved. It is diaphragm breathing that helps saturate the body with oxygen. Repeat three times. This breathing exercise is great for losing belly fat.
Take a slow breath in through your nose and, after completing it, take two more sharp breaths. The same is done when exhaling - this contributes to the active saturation of the body with oxygen.
Inhale through your nose and take another down-breath, exhale through your mouth and finish with a down-out breath.

Oxysize

It is also a very effective technique that helps you achieve results in losing weight and improve your well-being.

Features of performing exercises using the oxysize method are as follows:

The simplest exercise is to stand straight and place your right hand on your stomach.
Then take inhalations and inhalations, but not the kind you are used to with belly breathing. With your hand you should feel your stomach filling with air, while your chest should remain motionless.

This breathing option is called diaphragm and allows you to ensure maximum saturation of the body with oxygen. It is recommended to repeat the exercise 2-3 times a day. Having completed it, complete the actions correctly by taking a deep breath through your nose, and then exhale. If you regularly devote 10-15 minutes to exercise, you will be able to see clear results after just a couple of weeks.

Regardless of the chosen method, you need to eat right.

Oxysize technique

Marina Korpan did not limit herself only to breathing exercises and diaphragmatic breathing techniques when she created the Oxysize method. The course includes elements of stretching and strength loads for most of the working muscles of the body and the creation of a muscle corset, albeit in small quantities.

The video lessons clearly show and explain in detail exercises using gymnastic balls, fitballs, rubber expanders, chairs, and dumbbells.

In one of her classes, Marina emphasizes that it is quite acceptable to replace auxiliary equipment with improvised household tools and conducts classes with bottles filled with water instead of the usual weights.

Among other things, Oxysize helps develop a sense of balance, attentiveness and stress resistance.

The course consists of 15 lessons, the duration of which does not exceed 15-20 minutes.

Breathing with Oxysize consists of one long inhalation and three short ones, a long exhalation and three short ones.

Oxysize exercises:

Bend the body to the sides in a standing and sitting position.
Lifting the body up while lying on your back.
Raising the pelvis.
Exercise “Seiko” and others.

Oxysize Breathing Basics

If you are just going to get acquainted with the oxysize method, you will definitely need to study the materials on breathing exercises for weight loss by Marina Korpan and watch a video about her. The fact is that, despite the relative simplicity of this weight loss technique, there are some nuances that you need to know. If you do the exercises incorrectly from the very beginning, you will not get a positive effect from using the described technique.

To begin, you will need to take a quick breath exclusively through your nostrils, maintaining strictly diaphragmatic breathing. At the same time, the abdominal muscles must be in a calm state so that you can inhale the maximum possible volume of air. While inhaling it, pull your stomach in as much as possible, rock your pelvis and try to tense your buttocks, trying to pull them in.

Exercise Nymph from gymnastics by Marina Korpan

Next, take three additional breaths, which will help you work both the abdominal muscles and the face and neck. Draw as much air into your lungs as possible and make a tube from your lips as you exhale, then imagine that you are drinking something using a straw, then exhale also using maximum effort. The result should be a lot of tension under your chest.

After taking three breaths, you will need to take three sharp exhalations. By the way, when performing the previous exercise, try not to lower your head down, for which try to imagine that it is tied to the ceiling with an invisible thread. You should also not forget about the buttocks; they should be tense all the time.

As for performing exhalations, while working on them, you also need to keep your buttocks tense and your head straight. Thanks to this, you can release all the air out as completely as possible in order to increase the volume for the subsequent cycle. In this case, the abdominal muscles should be very tense when exhaling. This is achieved by warming them up and tightening them. The basic breathing course ends with four repetitions of the described exercises.

Exercises usually include bending and extending, twisting, arm and leg movements

As for the exercises themselves, they usually include bending and straightening, turning, movements of the arms and legs. The following example of such an exercise can be given. Stand up straight, keep your back straight, place your feet shoulder-width apart, and lift your chin. At the same time, you will need to bend your legs slightly at the knees and also retract your buttocks. Next, lift and draw in the entire stomach or its lower part to the maximum extent.

Marina Korpan's express course for quick weight loss

This course combines all parts of the trainer’s original methodology: bodyflex, oxysize and, of course, a special breathing technique. After a month of easy exercise that requires little time and physical resources, many practitioners note a record weight loss of up to 10 kg.

Such indicators can be achieved only with regular training, correct exercises, trainer recommendations and nutrition adjustment.

In addition to basic breathing techniques and strength training, Marina uses elements of Pilates, callanetics, and yoga. The author has developed the technique in such a way that the exercises included in it effectively work out the active and passive muscle mass of the body.

In one of the lessons, Marina Korpan focuses on the problem of excess weight in women who have recently given birth, showing how to burn accumulated fat in an extremely simple way. Each trainer’s lesson is individual, contains new elements and periodically repeats the material already covered. Thus, not a single follower complains about the monotony and scarcity of activities.

In addition to working with your own weight, the author provided training using special equipment and auxiliary elements.

Marina even provided classes for people who lead an active lifestyle and do not have the opportunity to train in a quiet home environment. In addition to everything, Marina Korpan invites colleagues to classes who show new interesting exercises from similar sports fields.

Also, over the course of 3 seasons of the course, the trainer regularly brings something extraordinary into the classes: variations of breathing exercises, static and dynamic exercises, analysis of mistakes that students make during independent training, etc.

Basic recommendations from an experienced trainer

Marina insists on following just a few simple recommendations that will allow you to safely and efficiently lose unnecessary weight:

It is advisable to perform the exercises in the morning and on an empty stomach, when the body has not yet fully woken up and the main processes have not yet fully started.
It is not recommended to eat before classes and for two hours after them. If you feel a strong feeling of hunger, it can be reduced with a small amount of water.
If your level of physical fitness is low, the trainer advises starting training with the simplest exercises, which are not burdened with complex techniques and auxiliary equipment. In addition, it is advisable to perform the same exercises for approximately 2-3 weeks before moving on to a more complex level.
During the entire course, the trainer calls for adherence to a special diet, which is not similar to the usual dietary complexes, but is only aimed at eliminating harmful foods and reducing their portions.
Before starting training, each participant is recommended to consult a doctor, ruling out any contraindications.
The most important thing for the express course is to master the respiratory system perfectly.

A special feature of the Marina complex is its accessibility for all age categories and an extremely narrow list of contraindications for classes.

Losing weight with Marina Korpan

The set of exercises includes special modules aimed at strengthening the tone of different muscle groups. During training, the load is distributed evenly. It includes stretching exercises for larger groups and more specialized muscles. Bodyflex helps women lose weight in problem areas.

Stomach

The bodyflex complex for the abdominal press helps to make the waist thinner and outline the relief. After a month of regular bodyflex classes with Marina Korpan, it becomes noticeable how the stomach goes away. The main exercises are:

"Diamond". Initial state, standing. Legs are straight and shoulder-width apart. Hands are placed on the chest. In this position, you need to do a breathing exercise and press your fingers against each other. Each approach lasts 8-10 seconds.
For the press. Initial state, lying on your back. Your legs should be bent and shoulder-width apart. The arms are extended forward along with the shoulder girdle. You need to stay in this position for 8-10 seconds. Repeat the exercise 3-4 times.
Swing your legs. Also, lying on your back, you need to raise your legs at an angle of 45 degrees and perform “scissors”. Perform swings for 10 seconds. Three approaches are required.
"Cat". Standing on all fours, arms and legs shoulder-width apart, the person bends his back up and down. Hold in each position for 10 seconds. When your back is arched upward, you need to do breathing exercises.

Bodyflex by Marina Korpan for abdominals

Sides

Another problem area is the lower back, where unsightly folds usually form. They cause inconvenience and spoil the appearance, even when the girl as a whole does not have excess volume. It is the bodyflex complex with Marina Korpan that helps to cope with the problem of the sides and make the silhouette chiseled. The main exercises are:

Stretching the oblique and rectus abdominal muscles. It helps remove rollers on the sides. Initial state, standing. Feet are shoulder-width apart, knees bent. You need to rest your hands on them. The stomach is pulled towards the back. Before the exercise, do breathing exercises. Then the right leg is straightened, and the arm on the same side is extended upward above the head.
As soon as a feeling of tension appears, you need to hold for 7-10 seconds. After returning to the initial state, perform the exercise on the left side.
"Pretzel." The initial state is sitting with straight legs extended in front of you. The right leg needs to be bent at the knee and the foot placed on the floor behind the other. In this case, the right hand rests behind the back on the floor. And grab your knee with your left. In this state, a breathing exercise is performed. Then it is done on the second half of the body.

Stretching the oblique and rectus abdominis muscles

Hips

Legs and hips can also upset the fair half of humanity. Here, not only excess volumes are often a concern, but also cellulite. You can achieve a beautiful and slender hip silhouette by performing the following exercises from Marina Korpan’s bodyflex complex:

Swing your legs up. Initial condition on the arms and legs. To make it more difficult, you can lean on your elbows. The leg is pulled up, as if trying to reach the floor. You need to push your heel towards him. At the top point, you should linger for a few seconds and do a breathing exercise. The load is performed in turn on each leg.
Working out the back of the thigh. Initial state, lying on your back. After the breathing exercise, the legs are raised at an angle of 90 degrees to the body, then you need to reach for your toes with your hands. At the top point you should linger for a few seconds. The exercise must be repeated three to five times.
Tilts. Initial state: standing straight with feet shoulder-width apart. A breathing exercise is performed, and then you need to take out your socks with your hands. You cannot bend your knees.
"Frog". The initial state is on half-bent legs. Your hands should rest on your knees. Knees brought together. Then you need to rise on your toes and freeze for a couple of seconds.
For the gluteal muscle. Initial state: standing on straight legs, shoulder width apart. Then the knees are brought together and the buttocks are tensed. The position is held for 10 seconds while breathing exercises are performed.
"Seiko." The initial state is on all fours. Then one leg is set aside and swings are performed upward. This should be done 10-20 times. Then the legs change. The exercise should be performed in 3 approaches.

Swing your legs up

Contraindications

Exercises become dangerous without consulting a doctor for the following categories of people:

those suffering from heart failure and arterial hypertension;
asthmatics, allergy sufferers (especially during exacerbations);
pregnant women (regardless of the stage of pregnancy);
having problems in the thyroid gland;
during colds and respiratory infections accompanied by elevated body temperature;
suffering from renal failure and other chronic pathologies.

The list of contraindications is very standard. The trainer encourages you to definitely undergo qualified medical consultation before starting training.