Different methods of Japanese gymnastics for weight loss. How to lose weight and improve your health with the help of Japanese gymnastics How the Japanese do exercises

Surely you thought about a set of exercises that would be easy to perform and effective for your body. Such gymnastics exists, and it came to us from Japan. Makko-ho- this is gymnastics, which has no contraindications.

This stretching exercise set appeared relatively recently - in 1933. In this short period of time, gymnastics managed to gain fans all over the world.

Japanese gymnastics

Makko-ho gymnastics consists of four exercises that everyone can do.

To perform the first exercise, sit on the floor and straighten your back. Bend your knees and bring your heels together without lifting your feet from the floor. Pull your heels as close as possible. Lean forward as low as possible so that your head touches the floor. Slowly lift your body up initial position.

Exhale while bending, and inhale when lifting. The exercise should be repeated 10 times. Be prepared that this exercise may not work the first time.

Sitting on the floor, stretch your legs forward. Keep your body straight. Pull your feet towards you. Without bending your knees, keeping your feet on the floor and keeping your back straight, lean forward. Repeat the exercise 10 times.

Spread your legs as wide as possible, but do not bend at the knees (the optimal angle between the legs is 120 degrees). Keep your back straight. Pull your socks towards you and lean forward. Return to starting position. This exercise must also be repeated 10 times.

Get on your knees, spread your legs hip-width apart and sit on the floor. Don't forget to keep your back straight! Slowly lean back, leaning on your hands. Try to lie completely on the floor and relax. Inhale and exhale deeply and slowly. Hold this position for 60 seconds and return to the starting position.

Do the exercise 10 times. Don't be discouraged if you fail to complete this exercise the first time. Do what you can, just pay attention to the straight back.

These exercises straighten the spine, stimulate the metabolism, improve the mobility of the leg joints and strengthen the immune system. This Japanese gym is great for office workers. It will help relieve stress after a hard day at work and strengthen the immune system.

In addition, during this gymnastics, somatropin, a growth hormone, is produced. His a large number of good effect on immunity and promotes longevity.

To date, there are many gymnastics that contribute to active weight loss: Chinese, Tibetan, developed by Russian specialists and others. One of the most popular is Japanese gymnastics for weight loss. It is very simple, requires a minimum of time and preparation, but at the same time extremely effective. The peculiarity of this gymnastics is that almost all exercises are performed lying down. In our article, we will consider in detail the Japanese way of losing weight. Lose weight, lying in Japanese!

Japanese gymnastics or Nishi's health system is very effective complex, which is aimed primarily at the general improvement of the body. Losing weight through this complex is a pleasant " side effect»: Indeed, classes contribute to active reduction weight, as evidenced by the reviews of those who were engaged in this technique. In order to receive best effect, it is necessary first of all to follow the two basic rules that are the basis of the Niche system. According to the author of the methodology, these rules must be followed if you want to be healthy.

Sleep on a firm bed

A person spends a significant part of his life in a dream, so a hard bed and a hard mattress are a guarantee healthy spine, which means general condition organism. After all, in a dream, our muscles relax, evenly distributed, displaced vertebrae fall into place - and this is all possible only if you sleep in a natural position. In addition, it helps to restore the functioning of the nervous system and internal organs.

Sleep on a firm pillow

There is a saying in Japan that says that a crooked neck is a sign of a short life. If you sleep on a large soft pillow, cervical region your spine will definitely be curved. Only a firm, almost flat pillow will provide the neck correct position. And this is the right way to healthy eyes, ears, nose. In addition, you will forget about headaches.

It would seem that these rules are not directly related to the process of losing weight. However, it seems so only at first glance. After all, the reason excess weight there may be a violation of the activity of the gastrointestinal tract, and the nervous system, and much more. According to Nisha, all this can be solved only by adhering to his recommendations for proper sleep. Thus, performing the complex, we lose weight, lying in Japanese.

Japanese gymnastics for weight loss consists of 4 exercises, although Nishi points out that this is a continuation of the rules, following which guarantees health and longevity. Next, we will look at each exercise in more detail.

Japanese Weight Loss Method: Goldfish Exercise

The first exercise is called gold fish". Nishi considers it the most important of all exercises. It is this exercise that normalizes all metabolic processes in the body, including fat, and it is thanks to this that you are actively losing weight. In addition, the exercise improves blood circulation, the functioning of the kidneys, heart, liver, intestines, and nervous system. Improves posture.

Performing an exercise

Starting position: lying on your back, arms thrown behind your head, toes raised in a position perpendicular to the floor. You can do the exercise either on the floor or on a hard bed. Now begin to perform movements with your feet, reminiscent of those that a fish makes with its tail. At the same time, create vibration with your feet so that it spreads to your entire body.

At first, this exercise should be performed no more than 1 minute, increasing the duration over time. You can do the exercise at any time convenient for you. It is good to do it in the evening - at this time of the day it perfectly aligns your posture.

Japanese method of weight loss: exercises "Joy of the baby" and "Closure of limbs"

The following two exercises are excellent means for losing weight. The first of them was called "The Joy of the Baby." This effective exercise to strengthen the capillaries, it improves blood flow and renews the lymphatic fluid, preventing its stagnation. Thanks to this, there is an active fight against cellulite, if you already have it, or an effective prevention of the development of the problem. After all, it is known that cellulite appears due to stagnation of the lymph.

Performing an exercise

Starting position: lying on your back, head resting on a hard roller. Straighten your arms and legs. Raise them at right angles to your body. Start lifting your limbs up and at the same time perform vibrating movements with them, as if shaking. These movements are very similar to those made by Small child when happy. The duration of the exercise is 1 minute, with time it is necessary to increase the time.

The exercise "Closing the limbs", or "Closing the palms and feet" is aimed at improving the functioning of the muscles, blood vessels, and nerves in the thighs and abdomen. On the one hand, this has the best effect on women's health, on the other hand, it contributes to efficient combustion fat in these areas (which are known to be the most problematic in women).

Performing an exercise

Starting position: lying on your back, hands on the chest, head can lie on the roller. Open your palms, connect the pads of all fingers of both hands. Start pressing them against each other while relaxing. Repeat the exercise 5 times or more. Then move forward and backward. Repeat a few times too. Complete the cycle of movements by closing the palms over the chest.

Now it's time to stop. Bend your knees and spread them out to the sides. Start doing the exercises with your feet towards the groin and back. The amplitude of movement of the legs should not exceed 1.5 of the length of the entire foot. Repeat the movement 10 times, and then relax and lie down for 5-10 minutes.

Correct breathing exercise

The exercise is called "Abdominal Breathing". It is aimed at restoring the acid-base balance in the body, normalizing metabolism. Accordingly, it also contributes to the active disposal of excess weight.

Performing an exercise

Starting position: kneel down, sit on your heels with your pelvis, while fully straightening your spine. Keep your balance on your tailbone. Start tilting your head back - forward, right - left. Then stretch your arms in front of you so that they are parallel to each other. Turn back, at the same time try to see your tailbone over your right shoulder, then in the same way - over your left shoulder.

Then repeat the exercise, but with your arms raised up. Raise your arms, bend them at a right angle at the elbows, squeeze your hands into a fist. Tilt your head back, lift your chin up. Start slowly pulling your elbows back, trying to clasp them together behind your back. Pull your chin up at the same time. At the same time, swing to the left - to the right, but do not bend the spine. Throughout the entire exercise, you need to breathe in your stomach. Follow this.

Weight Loss Remedies: A Series of Exercises

The last in the complex are exercises for the abdomen and back. They are also aimed at restoring the acid-base balance.

Performing an exercise

Starting position: sitting on the floor on your knees, the pelvis is lowered on the heels (you can sit in Turkish). Straighten your spine, as in the previous exercise. Tilt your head left - right, back - forward. Stretch your arms in front of you so that they are parallel to each other. Look back quickly over your left shoulder, trying to see your tailbone. Return to starting position. Look over your right shoulder as well.

Then follow the same movements, but with your arms raised. Raise your arms up parallel to each other, bend them at a right angle at the elbows, clench your hands into fists. Tilt your head back so that your chin is pointing up. Begin to slowly move your elbows back, as if you intend to clasp them behind your back. At the same time, pull the chin up, do not bend the spine. Breathe in with your belly, moving it forward and backward. The duration of the cycle of movements is 10 minutes.

Weight loss using the Fukutsuji method

The towel weight loss method, authored by Dr. Fukutsuji, involves just one stretching exercise that will help you quickly lose weight. It's fast and effective method lose weight. If you do everything correctly, then in 2 sessions your waist will become 4 cm thinner. For this you need: a large towel, an elastic band and 5 minutes of free time.

The exercise is performed lying on the floor or on a hard bed. From the towel you need to twist the roller. At the same time, the towel should not stick out on the sides when you put it under your lower back. You need to put the roller clearly on the area under the navel (from the side of the lower back). When you take the starting position, proceed to the exercise.

Stretch your arms in an upward direction, connect the little fingers. Place your feet shoulder-width apart and bring them together so that your thumbs touch. You can put on an elastic band on your legs so that you do not have to constantly be distracted by the correct position of the legs. Now you need to lie in this position for 2-3 minutes. In fact, the exercise is not as simple as it might seem. After 2 minutes, very discomfort because the spine begins to stretch. Every day it is necessary to increase the time spent in the pose. Your goal is to lie like this for 5 minutes.

But also straighten your posture, add a few centimeters to your height. This method should be treated with caution, as it is in many ways reminiscent of therapeutic massages for the back, if used incorrectly, some problems with the spine can be aggravated.

The technique of gymnastics is based on karate-do, includes exercises that combine statics and dynamics at the same time.

Gymnastics was developed, who noticed that the incorrect position of the pelvic bones gives an increase in volume in the abdomen and waist. So the method is mainly aimed at returning the bones to their place, by exercising the back and spine.

Gymnastics for fast weight loss the abdomen includes only one exercise that needs to be done within 5 minutes.

For classes you need:

• Rigid, flat surface, such as the floor;
• Towel, preferably terry;
• A tourniquet or cord to turn a towel into a roller.

Tip: choose a larger towel so that you end up with a tight roll as wide as your shoulders.

Exercise method:

Roll a terry towel into a roll, tie it with a pre-prepared cord or tourniquet so that the roller certainly does not roll out.

1. Sit on the floor, straighten up and place the towel roll behind you.
2. Gently, slowly lie on your back, while holding the towel so that the roller is exactly under the navel when you lie down.
3. Move your feet apart shoulder-width apart and connect your feet together diagonally, “slope your feet”, your big toes should touch, and your heels should be separated by about 20 centimeters.
4. Straighten your arms along the body and bring them behind your head, do not bend them, while the little fingers should be connected and the palms turned to the floor.
5. Check the position of your body, pay attention to the big toes and little fingers.
6. Try to fix in this position and stay in it for 5 minutes. Slowly and smoothly rise from the floor, completing the exercise, get up very carefully so as not to damage the spine.

This is the most basic type of this exercise, after you can be in this position for 5 minutes, you can modify it. Depending on the goal you are pursuing, the roller can be placed under various parts of the back, for the waist - at the level of the lower ribs, for the chest - at the level of the shoulder blades.

Don't try to do all 5 minutes at once, start with a minute or two and gradually add time, the workout is not as easy as it seems.

• The muscles must be in tonic tension, that is, they must be strained to such an extent that they tremble;
• Concentrate on your feelings and sensations from the exercises;
• Watch your breathing, it should be smooth, viscous, continuous, contributing to the restoration of the body;
• Organize your meals, following the Japanese diet would be a great addition to losing weight.

Fast and the stomach is due to the stretching of the spine, and not due to, you are losing weight because you are growing. The Fukutsuji method is contraindicated for people suffering from various diseases of the spine, scoliosis, herniated discs.

Imabari method

The Imabari method is another variation of Japanese towel gymnastics for weight loss. It is not as dangerous as the previous one, and is aimed at overall weight loss of the body, and not the abdomen in particular.

Some exercises:

1. Grasp the edges of the towel, raise your straight arms to chest level and begin to stretch the roller in different sides. You should feel tension in the muscles of your chest and arms. Do 20 times. Exercise helps to remove body fat at the bottom of the forearm.
2. Take a towel, as in the previous exercise, raise your hands up and begin to stretch the roll. Add tilts to the left and right, make sure that the arms do not bend. When performing this exercise, you should feel tension in the oblique muscles of the press and arms. The slopes form the waist well, the towel acts as an expander. The exercise helps to remove excess fat deposits from the abdomen, it must be repeated 10 times in each direction.
3. The initial position is the same, now you need to put straight arms behind your back and pull the edges of the roller from each other. This exercise strengthens the muscles of the back, arms, improves posture, helps with the back and abdomen. Repeat 20 times.
4. Grasp the edges of the towel, raise your straight arms up, and bending them at the elbows, lower the towel to the level of the neck. The exercise is also aimed at strengthening the back and arms, helps to remove fat from the upper forearm. Repeat, like the previous ones, 20 times.
5. Lie on the floor, make a loop out of a towel and grab your left or right foot, while bending your leg at the knee. Start straightening your leg, you should feel tension and tension in the muscles of the thigh, under the patella and the press. Exercise helps to remove fat from the hips and abdomen. on each leg you need to exercise for a minute.

This simple set of exercises will take no more than 10-15 minutes a day, but it helps to quickly strengthen and tidy up the whole body. The number of repetitions in the exercises can be gradually increased, then the results will be more significant.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

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Japanese gymnastics is a breakthrough in the treatment of diseases of the spine and the fight against overweight. To lose weight, you should no longer mock your body with diets, you don’t need to buy expensive back ointments to remove pain in the region of the spine. Gymnastics for weight loss helps not only to reduce excess weight, but also to improve the health of the whole body. Such exercises for the back from various Japanese scientists will allow you to never go to the doctor again.

Two golden principles of health

Gymnastics from the Land of the Rising Sun is based not only on performing exercises for the back, but also on the observance of two principles. Observing them, you can not only further strengthen the entire body, but also reanimate lost health.

First principle

The first principle is a firm and even bed. Man is created in such a way that he has the gift of upright walking - this makes the spine vulnerable. With subluxation of at least one part of the spine, this gift can be lost, which leads to a number of different diseases. That is why the spine must be treated with special care. It is very difficult to help your spine relax during the day, but it can be done at night. People who have spinal subluxation (this is not uncommon nowadays) do not allow their spine to relax sufficiently while sleeping on a soft mattress. From such a night's sleep is destroyed nervous system so it atrophies and becomes paralyzed. Also, during sleep on a soft mattress, the intervertebral discs warm up, as a result of which they are easily displaced, and the circulatory circle is disturbed.

For a good night's sleep you need:

• Avoid soft spring mattresses. You need to sleep on a hard, flat surface. Ideally, this should be a floor, a wide board or a sheet of plywood.
• When choosing a blanket, pay attention to a thinner one, since, having covered yourself with a blanket at night, you should not expose your body to overheating.
• During the night's rest, the spine should be straight. This will allow you to distribute body weight evenly, allows all muscles to relax, and return the vertebra to its previous position, thereby removing the negative impact of the loads that the spine has received throughout the working day.

Thanks to sleeping on a hard surface, minor subluxations of the vertebrae that were acquired during the working day can be corrected. During sleep on a hard bed, the spine is stretched into a line, and it returns to the correct state. This allows not only to avoid some disorders, but also to cure other complex diseases of the spine.

Advantages of a hard bed:

• It is a good support for the entire spine.
• During sleep on a hard bed, blood circulates better throughout the body, thereby improving all metabolic processes in the body. During sleep, the blood and blood vessels are cleansed.
• Such a bed allows you to relax all the motor nerves and eliminate their overstrain.
• Allows intestinal tract restore work during sleep. On a firm bed, in an even position, spasms in the intestines and constipation disappear.
• Improves and restores the activity of the nervous system.
• Gives the body complete relaxation and provides sound sleep.
• Leads to good posture.

Second principle

The second principle is a solid pillow, it is needed to create favorable conditions for the spine to rest. The ideal pillow is a roll pillow, which will be a good support for the cervical vertebrae.

Advantages of a hard pillow:

• Sleeping on a pillow-roller allows the nasal septum to be in the optimal position - this will help to avoid the occurrence of various diseases.
• Allows you to correct subluxation of the cervical vertebrae, which lead to pain in the neck and in the back of the head.
• Sleeping with a firm pillow stimulates blood circulation in the brain.
• It helps to improve and restore vision, as blood circulation in the eye capillaries improves.

A pillow with a roller can be made of various materials (even wood), stuffed tightly with cotton wool or pebbles. If you are unable to make or purchase a roll pillow, you can use a tightly rolled towel.

It is important to know: the pillow with a roller is selected personally. It should be of a shape that corresponds to the depression between the back of the head and the shoulder blades. Leaning on it, the spinal column should remain straight.

Katsuzo Niche Method

Japanese gymnastics is a whole range of exercises for improving not only the spine, but the entire human body. It was developed by the Japanese Katsuzo Nishe, who not only formed a whole set of exercises for the back, but also proved that they are effective, by example. Niche has been painful since childhood. According to his diagnoses, many doctors predicted that he would not be able to live even to the age of 20, as he was frail and sickly. Nishe Katsuzo did not fold his hands, he began to study various medical techniques and philosophy of various countries. As a result of his research and experiments, he realized that the body is one whole. So Niche created a set of exercises that allow not only to improve the body, but also to rid it of extra pounds. After all, many who performed exercises according to the Katsuzo Nishe system claim that this is not only a healing technique, but also gymnastics for weight loss.

Physical activity according to the Katsuzo Nishe method

Gymnastics consists of a set of exercises that must be done daily. They will prevent bodily and psychological diseases. Exercises are recommended not only for sick people, but also for those who do not complain about their health. For people who do not have health problems, these exercises will not only strengthen it even more, but also make it possible to live a long, disease-free life. For people with any disease, back exercises will be the initial step towards recovery.

Improving posture - the "fish" technique

This exercise is specially designed to eliminate spinal deformity. In people who lead an almost immobile lifestyle, over time, the spine becomes stiff and deformed. Over the years, the cartilage and discs in the spine begin to break down. People with deficiency physical activity by the age of 50, they experience pain in the back. Exercise helps not only straighten all the curvature of the ridge, it further improves heart function, blood circulation, and bowel function.

Technique:

1. Lie flat on the floor or on a hard bed, face up.
2. Bend your arms into elbow joint, while closing the fingers under the cervical vertebrae.
3. The legs should be evenly extended and pressed against each other.
4. Then begin to pull your toes towards you, while vibrating with your whole body from right to left.

The vibration of the body should resemble the movements of a fish, but the spine should be motionless. Such exercises for the back must be done every day for 1-2 minutes.

Improving blood circulation in the body - the "joy of the baby" technique

Exercise "Joy of the baby" is aimed specifically at improving the body. This exercise not only has a beneficial effect on the spine, but also improves blood circulation throughout the body. As a result, the lymphatic fluid in the body is updated, and not only cellulite is fought, but also overweight. The Joy of the Baby exercise is a kind of Japanese gymnastics for weight loss.

Technique:

• Lie on your back on the floor or on a hard surface.
• Place a firm pillow or rolled towel under your head.
• Raise up the straightened upper and lower limbs until they form a right angle with the body.
• Raising your arms and legs, begin to make trembling movements with them (newborns do such movements when they are happy).
• Continue to do the exercise for 2 minutes, and then lower your legs and arms.

When performing the Joy of the Baby exercise, all 4 billion capillaries that are in the limbs will begin to contract even more actively. This will improve blood circulation and speed up all metabolic processes in the body.

Fukuji technique

Based on the research of the Japanese doctor Fukuji, a breakthrough has been made in the treatment of diseases such as scoliosis, sciatica, osteochondrosis and other diseases of the spine. Also, a Japanese scientist, after lengthy research, made another discovery. He came to the conclusion that the divergence of the costal, pelvic bones and the curvature of the spine greatly affect the volume of the body. Such violations of the structure of the human skeleton greatly affect the functioning of internal organs. Japanese scientist developed special exercise, which allows not only to return all displaced bones to their place, to improve the functioning of internal organs, but also to get rid of excess weight. Currently, it is about the Fukuji technique that they say that this is Japanese gymnastics for losing weight and improving the whole body.

Physical activity according to the Fukuji method

Thanks to a Japanese scientist and his unique exercise for the back, all organs take the correct position, while they begin to function well. All metabolic processes in the body are improved, which contributes not only to the restoration and strengthening of the spine, but also to a significant weight loss. In order to strengthen your health and get rid of extra centimeters at the waist, you will need a terry towel (which will need to be rolled up), comfortable clothes and 5 minutes of free time.

Exercise technique:

• Roll up the towel. Its thickness should be 8-10 cm. Take the twisted roller in your hand and sit on a hard horizontal surface.
• Gently lower yourself onto your back, taking a horizontal position, place the roller under your back. It should be exactly under the waist.
• Spread your outstretched, even legs to the sides, but so that when you tilt your feet inward, you can connect your thumbs together.
• Stretch your arms behind your head, while turning your palms down and closing your little fingers with each other.
• For the first time, you must remain in this position for 2 minutes, over time, increase the duration of the exercise to 5 minutes.

Morning exercise in Japan

Charge - stand up!

Japan is a country that always honors, cherishes and observes its traditions and customs. Particularly well, traditions associated with in a healthy way life. Not without reason, there are so many centenarians in Japan, and this is despite not the best environmental situation in the country! One of the interesting parts of Japanese culture is morning radio gymnastics, which has been broadcast every morning in Japan on local radio stations for almost a century (since 1928) for almost a century (since 1928). The secret of such ethereal longevity lies in a well-thought-out set of exercises and, apparently, in the conservatism of the Japanese people.

Radio gymnastics consists of two alternating sets of exercises, which are given only 3 minutes and 15 seconds each. In this short period of time, participants complete 13 different types of exercises: aerobic exercises that involve a lot of muscles and consume a lot of oxygen, stretching and coordination exercises, and exercises aimed at strengthening muscles. The result of such daily gymnastics is to increase endurance and plasticity, and to strengthen the whole organism as a whole.

If you are looking for a well-chosen and proven set of exercises for morning exercises, try it! Maybe these exercises that do not take much time are exactly what you need right now ?!

The first set of charging exercises - https://www.youtube.com/watch?v=_YZZfaMGEOU

The second set of charging exercises - https://www.youtube.com/watch?v=yi1TbzML2cU

Gymnastics for everyone (which can be done even sitting at the computer) - https://www.youtube.com/watch?v=1MGsuinRElk

Charging in Japan is popular with all segments of the population. It is made by children and adults, office workers, workers in factories, medical staff in clinics, teachers in schools. It is believed that gymnastics contributes to rapprochement and increased cohesion in the team.

During the summer holidays, many district parent committees arrange "morning exercises" for children right in the courtyards of houses or near schools. Each child is given a membership card, which must be filled in with stamps, one stamp for each day. Anyone who has not missed a single class and filled out the entire card receives a prize at the end of the holidays in the form of sweets, juices and stationery.

Previously, such children's gymnastics was carried out everywhere, in almost every yard, but recently its distribution has declined. This is largely due to the general aging of the population in Japan. Elderly people are also happy to take part in morning exercises who spend for them in parks and special institutions.

Morning exercises start early, at 6:30 in the morning, but the Japanese are used to getting up even earlier and by this time they already have time to redo almost all important household chores.

Many Japanese women have time in the morning not only to water the flowers, to load washing machine, do the cleaning, but also make a herbal foot bath and devote about an hour to your beloved (the ritual of washing, cleansing and moisturizing the face and body). At the same time, they also manage to prepare a traditional breakfast for the whole family, which includes a huge variety of dishes. (We wrote about what the Japanese eat for breakfast in this article - ).