Oxysize with Marina Korpan. Oxysize with marina korpan for beginners Oxysize with marina korpan basic exercises

Breathing exercises for weight loss - 15 minutes a day (video)

Is it possible to lose weight easily, without suffering ... and quickly? Choose any two of the three parameters - and I will find an article suitable for you on this site.

• The Tabata protocol is a set of exercises from which fat literally disappears. A quick way that does not require significant dietary restrictions. But involving quite serious physical activity.
• Geisha diet - no stress! And in just a week you will lose 3-7 kg. True, the pangs of hunger cannot be avoided.
• Breathing exercises Oksisayz, which I want to talk about in this article - the third way. You do not have to starve and exhaust yourself with sports, but the effect will not be noticeable immediately. Not in a week. Maybe in a month or two. This is for those who are not in a hurry. Who loves himself and does not want to risk his health for a quick result.

The Oxysize complex was invented as a passive way to reduce the fat layer in the abdomen and strengthen the abdominal muscles. A nice bonus to it is the saturation of the blood with oxygen, which positively affects the entire body as a whole. Most of us are used to breathing from the chest, practically not using the stomach when inhaling and exhaling - that's why it rounds out, gaining fat, and the abdominal muscles lose their tone from idleness. If we make them work at least 15 minutes a day ... watch the video and you yourself will understand what to expect from breathing exercises for weight loss.

Video tutorials Oksisayz. Watch for free!

Breathing exercises for losing weight in the abdomen have no contraindications, so they are suitable for everyone. They do not take much time - especially since you can combine them with reading or watching a movie, with meditation or relaxation. And after a few sessions, you will notice that you are already involuntarily inflating a stronger tummy. It will become completely natural, completely comfortable. Maybe you should keep breathing like this? Belly breathing is a more physiological process than chest breathing. By inflating your belly, you ventilate the lower sections of the lungs, which are normally inactive. The diaphragm gently massages the pelvic organs, stimulates blood circulation in them, which is especially useful for women: Oxysize is also the prevention of various gynecological diseases. And of course, getting a higher dose of oxygen than usual, your brain and cardiovascular system will work more productively. So, abdominal breathing is a healthy habit, no matter how you look at it. Isn't this a reason to breathe with your stomach right now? ..

Breath is life! Without it, none of your desires will come true, you will not be able to budge. In the same way, without a sufficient level of oxygen in the blood, not a single process occurs in our body. To start the mechanism of active functioning of all organs and systems, it is necessary to saturate the blood with oxygen in full. That is why, with normal, shallow breathing, natural regulatory mechanisms cannot work, allowing you to maintain a normal weight for many years.

Marina Korpan is a popular fitness instructor who has become widely known for her breathing exercises. Once she herself recovered after giving birth, and began to look for all sorts of ways to get in shape. And they helped her to do this at that time, the methods of oxysize and bodyflex, already popular in Europe and America. They helped her get back in shape in less than a couple of months, without resorting to diets, but only by normalizing her diet. Today, oxysize with Marina Korpan is a popular technique that has helped to improve the appearance and tone of the body for a large number of women.

Oxysize breathing exercises with Marina Korpan for weight loss: features and benefits

Oxysize is a new weight loss method based on breathing exercises. The main stimulant for the breakdown of fat cells is oxygen, which enters the body and reacts with the carbon compounds of fat cells, starting the process of their removal from the body.

Also, due to the saturation of the body with oxygen, metabolism improves, and this is also important for losing weight. The figure becomes slimmer and fitter, the body heals as a whole.

Not everyone understands what difference between oxysize and bodyflex recommended by Marina Korpan. However, there are significant differences:

• Oxysize, unlike bodyflex, does not have to be carried out in the morning after waking up, when the body is not yet quite ready to work.
• With bodyflex, some elements are accompanied by loud sounds, which can provoke some discomfort. Oksisayz is not accompanied by anything like that.
• With oxysize, there are no clear restrictions regarding what you need to do only on an empty stomach, but there should not be heaviness in the stomach.
• To perform the exercises, you will not need any additional devices, only 15-20 minutes of free time.

In addition, the Korpan method Oxysize Non Stop has the following benefits:

• Combined with proper nutrition, a month of exercise will help you lose up to 5 kg of weight per month.
• Thanks to the processes of splitting fat in problem areas, you can get rid of cellulite and wrinkles.
• Regular exercises improve the tone of the body, normalize the emotional background.
• Due to the saturation of the blood with oxygen, the pressure normalizes and the vessels heal.

Basic principles of the methodology

Oxysize is based on anaerobic breathing technique, which contributes to the fact that all cells of the body are saturated with oxygen. Breathing is combined with exercises of a static nature, and the largest amount of oxygen enters the stressed area of ​​the body, contributing to active fat burning processes there. Here's what else you should know about the technique:

• You can practice at any time of the day, and not necessarily on an empty stomach, since, unlike body flex, there is no need to hold your breath. However, the author herself still recommends doing exercises in the morning on an empty stomach, since the level of glucose in the blood at this time is as low as possible, and the processes will be aimed specifically at burning body fat. But after eating, the oxygen supplied during exercise will not contribute to fat burning to a greater extent, but to accelerate the process of assimilation of food.
• To achieve a result It is advisable to exercise every day. After a week, you will notice certain improvements in the figure. When you achieve the desired results, you can work out three times a week to maintain shape.
• Systematic implementation of the complex will help improve strength and endurance, as well as stretching. The complex of Marina Korpan provides for all this.
• One of the advantages of the complex is that beginners after doing the exercises will not feel strong muscle strength. Only mild dull pain is possible, but the next day it will not bring torment.
• To you no additional equipment required like various weights. You will need a fitness mat, a chair and a good mood.

In addition to regular exercise, to achieve good results in losing weight, it is recommended to review your diet. No need to diet, but try to minimize sweet, starchy, fatty and fried foods. Try to eat often and in small portions, eat plenty of fresh fruits and vegetables, drink plenty of water.

The technique does not have much contraindications but they are present. These include the following:

• recovery after surgery;
• epilepsy;
• flu and colds;
• chronic diseases at the stage of exacerbation;
• inflammatory and tumor processes in the body;
• diseases of the respiratory system and kidneys;
• hernia, peptic ulcers of the digestive system.

By itself respiration is conditionally divided into four stages:

• Take a deep breath through your nose and inflate your belly.
• Take three short breaths through your nose and pull your stomach in.
• Take a strong breath with your mouth in a smile, pulling your stomach in as much as possible.
• Perform three pre-exhalations, leaving the stomach tucked up.

These steps are repeated four times in a row, and this will be one OxySize breath cycle.

Oxysize with Marina Korpan for beginners: basic rules

The main role in the effectiveness of exercises is played by proper breathing, inhalations and exhalations according to a special technique. Chest breathing, which we are used to in everyday life, needs to be replaced by diaphragmatic breathing.

Thoracic type of breathing provokes oxygen starvation and symptoms that accompany it: lethargy, chronic fatigue, constant apathy, headaches and irritability. So that nothing prevents you from exercising, pick up clothes that will not hinder your movements. Place the palm of your left hand on your chest, your left hand on your abdomen. Inhale with your belly, exhale very slowly until your palm is as close to the spine as possible.

When you learn how to breathe correctly and apply the breathing technique, you can start a set of oxysize exercises with Korpan for weight loss for beginners. The simplest of them are the following:

• Take a series of sharp and fast diaphragmatic breaths through your nose, feeling a surge of energy as you do so.
• Relaxing the body, pull in and lift up the lower abdomen.
• Flex and lift your glutes and tighten your perineum as much as possible. Rock your pelvis in and out.
• Take three deep breaths through your nose, filling your lungs as much as possible.
• Stretching your lips with a tube and tensing the muscles below the sternum, push out the air.
• Raise your chin and tighten your buttocks. Take three breaths, pushing the air out of the lungs as much as possible.

For beginners, this simple complex will be enough. The most important thing is diaphragmatic breathing, since it is it that allows not only to transform the figure, but also to improve well-being in general.

Oxysize with Marina Korpan: video tutorials

1. Oxysize with Marina Korpan

In this video, the author gives a brief description of the respiratory system, answers questions that beginners often have, and conducts a lesson, explaining in detail each movement. This material will help you get familiar with the technique and is ideal for beginners.

2. Oxysize non-stop

Oxysize non-stop with Marina Korpan is a daily full complex, the sequential implementation of which is presented in the video.

3. Breathing exercises of Marina Korpan

4. Marina Korpan: Breathing exercises for weight loss

5. Morning complex from Marina Korpan

Marina Korpan in this video shows a simple set of exercises with which you can start the morning to gain a slim figure and feel good.

Regular exercise will help to achieve significant results in losing weight, improve muscle tone, the state of the body as a whole and mood. For this, everything is important correctly, and video tutorials in which Marina tells in detail what and how to do will help with this.

Every woman who wants to lose weight and tighten her body explores the Internet in search of the most sparing diet and a “smart” set of physical exercises. It is no secret that there are many such today, there are so many laudatory words about Bodyflex alone. Not far behind in popularity are Callanetics, Yoga and Pilates. But not everyone has heard of such a complex as Oxysize. Today we will talk about it in more detail, we will pay special attention to the exercises themselves, thanks to which you can get rid of extra centimeters and kilograms.

Oxysize is an innovative set of weight loss exercises based on proper breathing. The main destructive force for body fat is oxygen, which, entering the body, combines with the carbon found in fats and they are hastily excreted. The body, in turn, is tightened and takes on beautiful outlines. Those who are familiar with the Bodyflex technique can see a fine line of similarity with Oxysize, but still the complexes differ from each other.

Who is indicated and who is contraindicated for Oxysize?

To everyone's surprise at Oxysize no contraindications. Experts say that even pregnant women who want to keep themselves in shape while carrying a baby can do it, while feeling great.

Everyone who cares about their health can safely take Oksisize into service. Your body will take on new forms, you will return to your prenatal parameters, allow you to fulfill your dream of becoming slim and athletic with a minimum of effort.

The advantages of Oxysize over the famous Bodyflex?

Bodyflex has long gained popularity among millions of people around the world, but Oxysize has been practiced in Russia for only a couple of years. But, despite its youth, this complex already has ardent fans, and this is not strange, because Oxysize has clear advantages over Bodyflex. For example, you no need to wake up and immediately, on an empty stomach, engage in sleepy.

In Bodyflex, some exercises are voiced by loud sounds that can interfere with the activities of the household or the sleeping baby. Oxysize does not require sound, you can do it at any time convenient for you, even after eating, the main thing is that you are not accompanied by a feeling of maximum satiety and heaviness in the stomach.

Oxysize does not require any additional equipment or special equipment, they should be dealt with only 15-20 minutes, but every day and the results will come with lightning speed. Within a couple of weeks, you will be shopping with high spirits in search of clothes that fit your figure, a NEW figure, with NEW outlines.

What should be the food?

Jill Johnson (the creator of the Oxysize system) in his book dedicated to Oxysize advises four meals a day, and the main emphasis is on natural food, vegetables, fruits, and fiber. It is worth giving up everything from the same sweet, fried, fatty and fried. The calorie content of the diet is approximately 1500-1700 calories. Yes, the numbers are not at all dietary, but due to breathing exercises, fats are burned, metabolism improves, so the numbers are completely justified and no need to go hungry.

Why does fat burning occur in problem areas?

Is it really that smart technique that itself determines problem areas? No, you yourself know the places that are worth working on and mentally direct oxygen there through tension.

Need to pump up the buttocks and remove centimeters from there? Just tighten your gluteal muscles during breathing exercises, and oxygen will flow to the right part of the body.

What will you get after you start actively practicing Oxysize?

• weight loss of 2-3 kilograms. By itself, Oksisize mainly fights extra centimeters on your body, but if you switch to proper nutrition overnight, monitor the quantity and quality of the food you eat, the result will not be long in coming
• disappearing orange peel on problem areas. Cellulite is an eternal problem for women and Oxysize will help to solve it easily
• mental state improvement, depression and apathy will go away, and you will be full of strength and energy
• thanks to the generous amount of oxygen, you will forget about headaches, blood flow will improve and the pressure returns to normal
• increased libido levels, which is so important for every person who dreams of living a fulfilling sex life

What is needed to start or where does Oksisize start?

Every woman asks this question, because she wants to get the maximum result from any complex, with the minimum amount of time spent. Oxysize is a salvation for those who do not have much time for themselves, but have a great desire to change themselves and their figure for the better. Oxysize will take you 15-20 minutes of free time, but in 3-4 days you will see the first results. A few centimeters will go from the waist and abdomen, in other parts of the body you will also lose centimeters.

To engage in Oksisize, you should not take into service any special and bulky simulators, we limit ourselves to only one chair, which will serve as a support. But the most important thing is proper breathing, without which there will be no results, no matter how fast you do it. It's sad, yes, so it's worth persevering and working on it first.

Breath test

There are two types of breathing: diaphragmatic and chest. Many people breathe incorrectly, that is, chest type, thereby dooming themselves to a lot of diseases. When we breathe through our chest, we do not allow the air to circulate normally through the body, as a result of which the blood does not carry enough oxygen. Hence the feeling of constant fatigue, headaches and general indignation.

To find out how you breathe, it is worth:

• wear comfortable, non-restrictive clothing
• put your right hand on your chest and your left hand on your stomach
• take a deep breath
• exhale

What did you feel? Did the left hand come closer to the vertebra on inspiration? If yes, then you are breathing correctly, because this is a diaphragmatic type of breathing, which you should definitely switch to, even if you are not interested in Oxysize as such.

Now sit down and breathe properly for 2-3 minutes. Do not strain the shoulder muscles, the body is in a free position, light as a feather. Feel how oxygen actively circulates through the body, reaching the most remote corners.

Foundation or Guide to Basic Breathing

inhale

1. Take a sharp and very quick breath through the nostrils, not through the mouth. Inhaling in this way the air is heated and purified. Breathing is strictly diaphragmatic.
2. Smile! To the whole world, to your beloved, feel a surge of energy. Smiling, you involuntarily expand your nostrils, the air passes faster and easier, when you smile, the facial muscles are also tightened, you do not forget to control your body.
3. Relax, let the abdominal muscles be in a calm state, prepare yourself for the deepest possible breath.

Climb

1. As you inhale, draw your stomach in as much as possible.
2. Inhaling, shake the pelvis, the movements are performed inward and upward, remember Elvis, but do not hang out like a duck.
3. Now tighten your buttocks, pull them in.
4. The muscles of the pelvic floor should also be strained; women should remember the noble Kegel exercises.

3 breaths through the nose

It takes three extra breaths! These 3 breaths will help you work on the muscles of your face, abdomen and neck. The lungs, in turn, will be filled with air as much as possible. Take action!

Exhalation

1. As you exhale, make a tube out of your lips or imagine that you are drinking through a straw and exhale with maximum effort. Due to such simple manipulations, you should have a lot of tension under the chest.
2. While exhaling, do not lower your head down, control yourself, because lowering is involuntary. Imagine that your head is held by an invisible string.
3. Do not forget about the buttocks, they, as well as during inhalation, should remain in tension, retracted.
4. Maximum effort when exhaling, lips with a tube.

Now take 3 more sharp exhalations. At the same time, DO NOT relax your buttocks and DO NOT lower your head. Thus, you will release the air after inhalation, thereby increasing the volume of the lungs for the subsequent inhalation-exhalation. The abdominal muscles on exhalation are strongly strained, and therefore they come into tone and tighten up, which undoubtedly has a positive effect on the results of training.

After completing this breathing exercise four times, you will do one repetition of the incredible Basic Breathing!

Five week acquaintance

Before you start exercising fine-tune your breathing technique, you should not stop on it in the future, everything goes automatically.

Total 30 repetitions per day, then there can be completely different exercises, choose them yourself as you familiarize yourself. If you repeat Oxysize more than 30 times you will get stunning results. Underfulfillment is unacceptable, try!

The first day

Second day

Well, here we come to the second day, with which I sincerely congratulate you. Today, your breathing technique is more or less worked out, and you can move on. Remember, we are working with muscle tissue, so only you can be aware of when you need to give your muscles a rest, and when they should be strained.

Days 3-7

Now you know 10 Oxysize exercises that you can perform during the week. Repeat each exercise 3 times and get the daily rate. One repetition is half a minute of your time, the whole complex is 15 minutes. You may have to spend more time at first until the habit develops. Do not overstrain, it is better to do everything in moderation, and not to the detriment of yourself.

Every week, 5 new exercises will be added that are worth adding to the complex. Combine them or change them depending on the characteristics of your body. It is difficult to do exercises on your knees, do something more gentle and affordable for you, because everything is individual.

Knowing now 15 exercises, you can perform two repetitions each, thereby fulfilling the norm.

Today you will learn 5 more exercises, there will be 20 in total. Choose the ones you like the most, for the muscle group that you need and continue to work productively. All exercises of the third week are performed while sitting on a chair.

This week you will need a mat or some other kind of bedding, as the exercises will be performed on the floor, sitting or lying down.

So, in your stock of 25 exercises, this is already a lot, there are plenty to choose from. But in addition to 25 exercises, new, stunning forms have been drawn in you and kilograms have gone. Old jeans are no longer held on the hips and look like a hoodie. What to do? Go shopping, it's so nice, because you LOSE WEIGHT!

Do not rush to complete the entire Oxysize complex, take enough time to catch your breath and get in the mood for the next exercise. Dynamic work is good, but listen to your body, and it will surely repay you generously.

The last set of Oxysize, and it is performed back on the floor.

You have reached the climax, all 30 Oxysize exercises are behind you and you can safely take them all into circulation. As you know, there is no limit to perfection, so improve every day without sparing your time and effort, because your health and beauty are in your hands. Oxysize 15 minutes a day is negligible, but the result of training will be a healthy and beautiful body, your body!

You can train at home, preparing a family dinner, in transport on the way to work, sitting at the computer, watching TV or in line at the store, in general, you can find time to practice almost everywhere!

Result

Many are interested in the result. To do this, you should read the reviews of people who are familiar with the Oxysize complex firsthand.

Alina:

The decision to try Oxysize came after the birth of her second child. I am 100% convinced of its effectiveness. After 7 days, I got rid of 6 centimeters in the waist area, and after 2.5 months I said goodbye to 4 kilograms. The food has remained the same since I fed the baby. The results of other people impressed me, some managed to lose 5 kg in a month, everything apparently depends on the characteristics of the body. But overall, I'm very happy.

Marina:

I tried Oksisize, although I didn’t think that such simple exercises would help me overcome extra pounds, and most importantly, volumes. But the result was gorgeous: after 3 weeks I had already changed size 48 to 44. I advise!

Olga: but Oksisayz did not help me. Why is that? Maybe I did something wrong?

Conclusion:

As you can see, Oksisize is an effective technique, it's worth a try. After all, if you do not lose kilograms and centimeters, then you will definitely improve your health, since Oksisayza has no contraindications.

When fitness instructor Marina Korpan gained excess weight after giving birth and her weight increased to 75 kg, the issue of returning to her former shape became a matter of honor for her.

To do this, she decided to use effective methods for losing weight, popular in Europe and America - Oksisayz and Bodyflex.

Oxysize with Marina Korpan

These breathing techniques allowed her to correct her figure in less than 2 months and reduce her clothing size to 42, without resorting to strict diets, but only limiting the use of familiar dishes to reasonable limits. Oxysize with marina corpan for beginners, video lessons give hope to many women to improve their appearance and increase body tone.

If many have heard about bodyflex, then oxysize has relatively recently appeared on the lips of those who want to lose weight. What is this technique? Who is the complex designed for? oxysize with marina korpan video lessons? This technique is based on a combination of movements and proper breathing, is intended for everyone who wants to lose extra pounds, regardless of the degree of physical fitness, and is suitable for classes even for women who are expecting the birth of a baby.

Features of the Oksisize technique

Unlike bodyflex oxysize with Marina Korpan has the following distinctive features:

• classes can be held at any convenient time, including in the evening and after meals;
• training is carried out without the use of special devices and takes about 15 - 20 minutes a day;
• with daily exercises, noticeable results appear after 2 weeks;
• there is no need to make special sounds;
• physical activity is combined with some changes in nutrition, you should eat at least 4 times a day, sweet, fatty and fried foods are prohibited, preference is given to dishes rich in vegetable fiber (vegetables, fruits, herbs, cereals), the daily calorie intake is from 1500 to 1700 kcal.

With the right approach oxysize with marina corpan for beginners, removes fat deposits and extra centimeters in problem areas, allowing you to model a figure. This effect is achieved by the fact that oxygen, which is a natural burner of the lipid layer, enters the right place, under the influence of tension of the corresponding muscle groups.

By entering into a chemical reaction with the carbon component of fats, it forms compounds that are easily removed from the body. As a result of classes, the following positive changes occur:

1. Quick weight loss, gradual normalization of body mass index.
2. The formation of a beautiful figure, with a decrease in volume in the right places, tightening the contours, returning the skin to its former elasticity, the disappearance of cellulite.
3. Improving mood, increasing efficiency and resistance to stressful situations, the disappearance of headaches.
4. Increasing sexual desire and the ability to receive satisfaction.
5. Normalization of blood pressure and general tone of the body.

To achieve all of the above results, you need to master the breathing technique by watching oxysize with Marina Korpan video, it is thanks to a special way of inhaling and exhaling that the weight loss mechanism is triggered. Habitual for every woman, chest breathing must be replaced by diaphragmatic.

It is the chest type of breathing that leads to oxygen starvation and the accompanying symptoms of lethargy, chronic fatigue, severe apathy, constant headaches and irritability. So that nothing interferes with your workout, choose clothes that do not hinder movement. The palm of the right hand should be placed on the chest, and the left on the peritoneum. Inhale should be in the stomach, exhale very slowly, until the palm is as close as possible to the spinal column.

Having mastered the breathing technique and learned how to use it, you can begin to perform exercises for beginners without forgetting the smile and good mood:

1. A series of quick sharp diaphragmatic breaths through the nose, which should be accompanied by a sensation of a surge of energy.
2. With a relaxed body, pulling in and lifting up the lower abdomen.
3. Squeezing and lifting the gluteal muscles, and tensing the perineum as much as possible, swaying the pelvis up and down.
4. A series of three deep breaths through the nose, the lungs should be filled as much as possible.
5. Stretching the lips with a tube and straining the muscles under the sternum, pushing out the air.
6. Raising the chin and tensing the buttocks, a series of three exhalations, until the air is squeezed out of the lungs as completely as possible.

To get started, this basic complex will be enough. The main thing is that these exercises are superimposed on diaphragmatic breathing. After all, it is thanks to him that a magical transformation takes place not only of the figure, but also of well-being.

Oxysize with Marina Korpan video lessons number 1: Non-stop

Oxysize with Marina Korpan video lessons №2

I will say right away: the goal stated in the title “minus 30 cm in volume in two weeks” is by no means a joke. Firstly, oxysize is a really effective method of losing weight. And secondly, its adherents suggest evaluating the result by measuring the body at six points: the circumference of the arm in the biceps, the circumference of the chest under the armpits, the circumference of the hips and three abdominal girths - at the level of the navel, 5 cm above it and 3 cm below. Measurements are made at the beginning and at the end of the course of classes, and for the first and second time, the data are summarized and the second sum is subtracted from the first.

Oxysize program with Marina Korpan

If you strictly follow our weight loss program and follow all the recommendations, in the end you will have a total volume of just about 30 cm. In pursuit of the cherished thirty, they will help you:

1. Oxysize exercises with Marina Korpan. You will master them gradually and perform every day.

3. Body care program. The advice of cosmetologists will help you tighten up and prevent sagging skin, which often happens with express weight loss.

You will receive new exercises and advice on oxysize training with Marina Korpan, recommendations from a nutritionist and cosmetologists three times a week - on Mondays, Wednesdays and Fridays (for the current day, for tomorrow, and on Friday - and for the weekend). Do not miss!

We are starting a two-week oxysize marathon.

Oxysize with Marina Korpan: basic principles

Marina Korpan offers oxysize classes not according to the American version, but according to her own method, which she developed herself. How oxysize works is not difficult to explain. During classes, due to the special breathing technique and exercise, the cells of the body receive an increased amount of oxygen. Its excess turns on the oxidation mode, that is, the burning of fats, and speeds up the metabolism.

Since the tissues are better fed with oxygen and you give the body sparing physical activity, which doctors advocate so much, oxysize helps not only to lose weight. It improves the condition of the body as a whole: it activates blood circulation, improves the functioning of the digestive and reproductive systems, tones the muscles of the whole body, develops flexibility, helps control appetite and resist stress.

The basic principle of oxysize is diaphragmatic breathing: it fully engages the lungs, and the abdominal cavity, and the diaphragm. Your job is to breathe through your nose and belly. In order for the breathing technique and exercises to work, the following most important rules must be observed:

1. Exercise daily, in the morning on an empty stomach (if desired, you can repeat the lesson in the evening). No breaks - even a couple of "days off" can prevent you from reaching your goal.

2. Perform at least 30 oxysize breaths every day (excluding the first two days of the program). No pauses, one after the other.

3. Exercise on an empty stomach or not earlier than three hours after the meal. After training, you can also eat not immediately, but at least an hour later.

Oxysize with Marina Korpan: 1 day

Training program. Mastering the breathing technique

There will be no exercise today. Your task is simply to start mastering the oxysize breathing technique developed by Marina Korpan. It is done like this.

Oxysize breathing technique (repeat 4 times):

1. Tilt your pelvis: Lower your tailbone and roll your pelvis forward.

2. Inhale slowly through your nose and fill your belly with air.

3. Pull your stomach in a little.

4. Perform three so-called dovdah (inhale a little more), pulling the stomach.

5. Through a thin slit between the lips, make a strong and long exhalation and tighten the stomach as much as possible.

6. Perform three pre-exhalations, pulling in the stomach even more.

Repeat the whole scheme 4 times - and you get one cycle of breathing.

The nuances of the oxysize technique:

Do not lift your chest and shoulders on inhalation and dovdah;

During the breaths, make sure that the air does not come out of the mouth;

Don't round your back;

Do not be alarmed if you feel dizzy and sweat heavily during the exhalation - this is normal at the initial stage of training.

Practice on the first day for no more than 15 minutes, following the training rules that we talked about above. Follow your feelings. If you have any questions about breathing technique, ask them in the comments.

Nutrition program for oxycise. We build a diet and menu

Corbis/Fotosa.ru

Very often, starting to engage in fitness, we make one mistake. Hoping that “everything will burn out in training,” we stop controlling nutrition and as a result we do not lose weight, and sometimes we even begin to get better.

To prevent this, for the duration of the oxysize marathon, take into account the recommendations Marina Apletaeva, dietitian at the Alumed Healthy Nutrition Clinic.

1. Try to eat no more than 1600 calories per day. If you are familiar with the food pyramid and used to focus on servings, this is: 6 servings of vegetables, 2 fruits, 5 each protein and grains, 2-3 non-fat dairy products and 2 servings of fat.

2. For the entire duration of the Oxysize Marathon, exclude sugar and any sweets, white bread and pastries from the menu. “It is they who, first of all, make us get better,” says Marina Apletaeva. - Boiled or baked potatoes, cooked al dente (until cooked) pasta is better not to eat every day: I allow my clients no more than 2-3 times a week.

3. Since you will be exercising on an empty stomach in the morning, and after training according to the rules you will not be able to refresh yourself for at least an hour, then it is important to eat something that will immediately provide you with a surge of strength and at the same time create a feeling of satiety for a long time. After all, there is a long work day ahead. “The combination of long and short carbohydrates is optimal,” says Marina Apletaeva. - Cereals with a low glycemic index (unpolished rice, buckwheat, oatmeal, millet, pearl barley) with fruits, berries, fresh juices.

4. If you practice in the evening and have time to eat after class (in any case, dinner should be no later than three hours before bedtime), choose something as light as possible - a combination of vegetables and lean protein. “Make a green salad with crumbly cottage cheese, sliced ​​turkey or squid.”

body care program. Choosing basic tools

“If you are going to lose weight, and especially lose weight quickly, think in advance how you will take care of your skin at this time,” advises Zhanna Mironova, cosmetologist at the Lancet clinic. - And start to carry out these activities in parallel with training and diet. Tightening already sagging, flabby skin will be much more difficult, if possible in principle.

Our body care program as part of the Oxysize Marathon will focus on maintaining skin tone and making the silhouette as toned as possible.

As a basic care product, you will need a cream that activates blood circulation. You can buy a new one, guided by our advice. Or you can audit on a shelf in the bathroom. There you will most likely find what you are looking for - there are similar creams in many anti-cellulite lines. “Look on the label for ingredients like caffeine, green tea extract, artichoke, seaweed,” says Natalya Grigorieva, Head of the Institute of Cosmetology and Cell Technologies Real Clinic. “These ingredients provide a fat-burning effect.”

From today until the end of the oxysize marathon, apply them every evening with a massage on problem areas. Since the effect of such a remedy is usually temporary, rinse in the shower an hour after it and apply a moisturizing, toning body cream at night: it will saturate the skin with moisture and make it supple.

Oxysize with Marina Korpan: Day 2

Training program. Let's start exercising

On the first day of our marathon, you tried oxysize breathing. Now (day 2 of the program) begin to perform the first three exercises, repeating each 4 times. In total, you will get 16 respiratory cycles, because the lateral tilt must be performed in both directions.

1. "Diamond"

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How to perform. Stand up straight with your feet shoulder-width apart. Tilt your pelvis. Raise your hands in front of you, clench your hands into fists and press them against each other in front of your chest, directing your elbows to the sides. Don't lift your shoulders or drop your elbows. Do 4 breaths.

For what: we burn fat in the biceps area, strengthen the muscles of the arms, shoulders, chest and back.

2. Leading the arms back

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How to perform. Stand up straight with your feet shoulder-width apart. Tilt your pelvis. Take your hands back, turning them palms up. Do not raise your shoulders and do not spread your arms to the sides. Do 4 breaths.

For what: burn fat on the back of the arms, strengthen the triceps muscle of the shoulder.

3. Lateral tilt

How to perform. Stand up straight with your feet shoulder-width apart. Tilt your pelvis. Raise your left hand up, grab your left wrist with your right hand and stretch as far as possible to the right side and up. Do 4 breaths. Repeat tilt to the other side.

For what: burn fat at the waist and sides, stretch the lateral muscles of the body.

Nutrition program. Alternating carbohydrates and proteins

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Our body adapts to everything. Including diet food. That is why, having cut the diet, we often begin to notice over time that we have stopped losing weight: the body has become more economical in consuming calories.

“To prevent this from happening, diversify your diet as much as possible,” advises Marina Apletaeva. - Initially, without waiting for a dietary plateau. Even small changes in nutrition will give the body the necessary shake-up. Starting today, start alternating carbohydrate breakfasts (the first meal after class) with protein ones. Low-fat protein meals, such as scrambled eggs or cottage cheese casserole, will also give a good feeling of satiety. And they are also easy to combine with fast carbohydrates, which will immediately replenish strength. Just add some chopped tomatoes to the egg mixture (this is a sugary product) or drink an extra glass of juice with breakfast. And in a sugar-free casserole, add some dried fruit, slices of fresh apple or pear.

The next day, cook some cereal for breakfast again, then return to protein foods, etc.

body care program. Adding a contrast shower

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Those who regularly go to the pool have probably noticed: cool water perfectly tones the skin. Let's use this. And on the second day of the oxysize marathon with Marina Korpan, we will begin to accustom ourselves to a contrast soul. When rinsing off the warming cream that you started on the first day of the program, play with the temperature of the water. At first, add and subtract the degree gradually and take a shower for only 2-3 minutes. Subsequently, gradually increase the treatment time and temperature differences. A contrast shower activates blood circulation and perfectly accelerates metabolism.

Natalya Grigoryeva also advises adding peelings to evening baths: “Any scrub, for example, with grape, apricot pits, is perfect for this. Or . You can exfoliate two to three times a week."

You will find new oxysize exercises from Marina Korpan, advice from nutritionists and cosmetologists on our website on Wednesday. Stay tuned!