Good day to everyone who is losing weight, gaining weight, or simply concerned about their health! People often contact me with questions about how to quickly lose weight at the waist without putting in a lot of effort, especially if you have problems with the spine and performing certain exercises is strictly contraindicated.
It was invented by the Japanese doctor Fukutsuji, a dreamer. Studying the human skeleton and working with patients undergoing rehabilitation, he came to the conclusion that with age, the pelvic bones and chest become deformed and diverge, and the vertebrae sag.
To solve this problem, he came up with an interesting method, which does not take much time and is even suitable for doing at home. After 10 years of numerous experiments and studies, a general improvement in the figure was noticed, as well as an increase in height by a couple of centimeters.
The whole essence of Fukutsuji gymnastics is to gently stretch the vertebrae, stretch the hypochondrium, allow the bones and internal organs to accept correct position. It is thanks to these processes that metabolism improves, weight loss occurs, and also posture is leveled and the chest rises.
All this happens if you do it every day. statistical exercise with a roller. What does it mean? You will have to learn to lie down correctly, using, for example, a rolled up towel. The result depends on its location. During execution, the entire skeletal system of the back, pelvis and chest works, and the back muscles are also involved.
Technique and exercises
So, let's get started with the exercise, shall we? There are several techniques, they all differ only in the location of the roller.
Preparation for execution: using improvised means, we roll up a roller approximately 40 cm wide, but no less. The diameter can be adjusted based on your feelings, approximately 7-15 cm. A towel tied with a ribbon is perfect for the role of a roller.
Exercise No. 1 – roller under the lower back.
- We lie down on a hard surface (no, the sofa is not suitable at all).
- We place the device under the lower back, exactly opposite the navel.
- We straighten up, stretch our legs and arms.
- We place our feet shoulder-width apart, while bringing our big toes together.
- The arms are straight at the elbows, palms facing the floor, little fingers touching each other.
- Breathing is smooth and deep.
- We remain in this position for 5 minutes.
Due to the alignment of the lumbar region, the organs are correctly shifted, the stomach is tightened, and metabolic processes are accelerated.
Exercise No. 2 – bolster under the chest.
- As in the previous exercise, we lie down on the floor.
- We place the roller at chest level, but below, in the area of the shoulder blades.
- We stretch our limbs, head straight, look forward.
- Legs extended, knees not bent, thumbs together.
- Palms down, little fingers close.
- We lie down for no more than 5 minutes.
- We get up carefully, don’t rush, don’t make sudden movements.
This exercise is more suitable for people prone to scoliosis. Helps keep your posture straight and lifts your chest.
Despite its apparent simplicity, it is difficult to stand for 5 minutes in such a static and unnatural position. Therefore, my advice is: don’t torture yourself, start with a minute, gradually adding 30 seconds.
By the way, getting up abruptly after training is strictly contraindicated. I agree with the opinion of experts: lie on the floor for a while longer, and when getting up, do not make sudden movements.
After the first classes, the norm is the appearance of unpleasant sensations in the back. This is how the skeletal system reacts to your attempts to direct it to the correct position. Usually, everything goes away after a couple of sessions.
It's important to keep track correct technique execution and breathing. Also here, as in sports, regularity is important. Make it a goal to spend a couple of minutes doing exercise every day.
Contraindications, as well as the benefits and harms of gymnastics with a towel
Like any other type physical activity, the Fukutsuji method has its pros and cons, it allows you to get rid of some problems, but sometimes it can have side effects. In order not to harm the body, consider contraindications:
- Back pain that is acute, for example, exacerbation of osteochondrosis.
- Pregnancy and postpartum period.
- Vertebral fractures and cracks.
- Intervertebral hernia.
- Osteoporosis, significant thinning and wear of the vertebrae.
- High body temperature.
- Hypertension.
- Ligament ruptures and sprains.
Gymnastics does not cure serious diseases of the skeletal system, but it is effective and has a number of advantages:
- Increases the elasticity of ligaments.
- Works the muscles of the back, abdomen, arms and legs.
- Teaches you to maintain correct posture.
- Strengthens the spine.
- Improves respiratory processes.
- It lifts your spirits.
- Doesn't take much time.
- Does not require special equipment, equipment, or training equipment.
Exercise can be harmful in rare cases if you neglect contraindications or perform the exercise incorrectly. To avoid negative consequences, consult your doctor.
Techniques of Katsuzo Nishi
I’ll tell you briefly about another Japanese – a roller lover. This healer also developed a complex for the proper functioning of the musculoskeletal system, believing that many diseases are associated with disorders in the spine.
Katsuzo Nishi created a whole philosophy, the main principles of which are:
- No pillows - only a special cushion under the head.
- Do gentle 15-minute exercises to strengthen your back.
Some of his gymnastics also require a bolster, but here it is placed under the head (more precisely, the neck).
Japanese gymnastics for weight loss is something more than effective methods, allowing you to give the body harmony and beauty. Such exercises also contribute to the health of the spine and the entire body as a whole. The training is based on karate-do techniques, the roots of which go back to the distant past. Gymnastics itself as a real way to lose weight began to be used relatively recently. This is not just one, but various, sometimes diametrically opposed methods, in which there are both static and dynamic components.
Features of Japanese gymnastics for weight loss
Exercises that seem simple at first glance require a special technique. Tonic muscle tension (sensation of trembling and vibration), the ability to listen to your body and concentrate on sensations are the basic rules and the key to the effectiveness of classes. Another important aspect is breathing. It should be uniform, deep, sometimes slightly slow, that is, it should contribute to the regulation of internal processes in the body. A very desirable component of such training is the Japanese diet, because in the land of the rising sun it is considered very important that both spirit and body are in harmony, and this is inextricably linked with nutrition.
To lose weight in Japanese, active training according to the Tabata protocol and two original methods are most often used, which are perfect for those who are not ready for significant loads, but do not give up the desire to get rid of fat ballast. This is the Fukutsuji method, which suggests losing weight while lying down, and a set of elementary exercises using the Imabari technique, performed with an ordinary towel.
Fukutsuji Method - statics with healing effects
The Fukutsuji technique is named after the author who developed the system and described it in his book. The publication's circulation amounted to 6 million copies and was sold out in record time. The Japanese doctor came to the conclusion that the discrepancy of the costal and pelvic bones causes an increase in body volume in the waist area. He came up with an original exercise for the back and spine, which helps return the pelvic bones to their place and restore normal position and function internal organs. To complete the exercise you will need:
- a flat and hard surface (floor or hard couch);
- regular terry towel;
- ribbon, lace or string to make a roller;
- 5 minutes of free time.
You need to take a towel of such a size that you get a fairly dense roll that matches the width of your body. Before you start, you can measure your height and waist to compare before and after. In untrained people, in 5 minutes spent on a towel, the waist can decrease by 5 cm. The exercise is performed as follows:
- You need to sit on the floor and place the cushion across your body behind your back, approximately at the place where your lower back will be.
- Slowly lower yourself onto your back and adjust the position of the folded towel. It should be located clearly at the level of the navel.
- Relax and spread your legs shoulder-width apart. Place your feet in such a position that your heels are on the floor and your big toes are touching. To avoid the temptation to change the position of your legs, you can place a small pillow on top.
- Extend your arms, bring them up behind your head, turn them palms down and connect your little fingers. If you can't keep your arms straight, that's okay. Do the best you can, everything will work out over time.
- Lie in this position for 5 minutes. You can relax, but it is important to ensure that your fingers and toes remain closed.
- You should not suddenly get out of a lying position. First you need to turn on your side, rest a little and only then get up.
This is the initial version of the exercise. You can change it a little in the future. To obtain a more impressive waist, the roller is placed under the lower ribs. High breasts can be achieved by placing a “sausage” under the shoulder blades. The apparent simplicity of such training is captivating, but in practice it is sometimes difficult to withstand even half the specified time. You shouldn’t put in extra effort; the duration of the session can be increased gradually. Please be patient, because for a positive result you will need regular implementation.
It may seem that such Japanese gymnastics for weight loss contradicts all common sense, and it is impossible to just lie down and lose weight. This is partly true because Dr. Fukutsuji's development is not aimed at traditional fat burning. The spine is stretched, the pelvic bones gradually return to anatomical position. Due to this, you can notice a decrease in body volume, especially in the waist area, and an increase in your own height.
This method is strictly prohibited for people with any forms of scoliosis. Various spinal injuries, protrusion or herniated intervertebral discs are also an obstacle.
Imabari method - basic exercises with a towel
Not popular in Japan power types sports with the use of weights - fragile Japanese women prefer to maintain their slimness with calmer and more harmonious exercises. Unlike the previous method, here the towel is used in the form of an expander. If you don’t know how to organize morning exercises, you can safely use the following easy exercises:
- Grab the edges of the towel with your hands and stretch at chest level with maximum effort. Helps strengthen the arms and chest muscles.
- Raise your arms up and, stretching the edges of the expander, bend left and right.
- Helps fight fat deposits around the waist.
- Stretch the towel behind your back. Aimed at improving posture.
- From a lying position, do a stretch for your legs, grabbing your feet with tissue. Strengthens the muscles of the thighs and abdominals.
Other useful exercises, which will give you energy and charge you with a great mood in the morning, are shown in the video:
Such Japanese gymnastics for weight loss can be adopted by untrained people and those who are recovering from illnesses, injuries, and childbirth. It is unlikely to help a sports person lose weight - a special complex for drying the body will be more beneficial here. But for beginners, a towel as a very basic exercise machine can serve as an excellent incentive for further development and improvement of the figure. Moreover, Imabari gymnastics has no contraindications.
Active weight loss using the Tabata method
This method is radically different from those discussed above. It is built on the principle interval training, which consist of a short-term alternation of intense exercise and rest. At the same time, the body tissues are actively saturated with oxygen, metabolism is accelerated many times over, and fat cells are actively destroyed. The workout is very tough, although it lasts only 4 minutes. This short period of time contains 8 cycles of 30 seconds, in which 20 seconds are allocated for active work and 10 for relaxation. To get the desired effect, you need to properly organize Tabata classes and remember the contraindications.
Domestic consumers have special confidence in all products that were manufactured or invented in the Land of the Rising Sun. This also applies to weight loss systems - Japanese gymnastics has acquired its loyal fans in our country. The tempting thing is that you don’t need to exert much effort when performing the exercises, but the effect the authors of the methods promise is simply amazing.
The concept of “Japanese gymnastics” includes 3 main systems: Tabata, Fukuji technique and Imabari. All types of exercises are aimed at overall health of the body; losing weight here is considered pleasant “ side effect" You need to perform very simple manipulations; even a physically unprepared person can handle them. Very little time is spent on classes, which also attracts those who want to become slimmer.
Claimed effectiveness of exercises:
- improved blood flow;
- acceleration of metabolic processes;
- improved posture;
- stabilization of the work of all internal organs;
- acceleration of lymph outflow;
- preventing problems with joints and spine.
Weight loss, according to the authors of the methods, occurs precisely due to the acceleration of metabolism and the breakdown of accumulated fats. In just one session of performing the exercise with a roller from Fukutsuji, you can become 1 cm taller and as much as 4 cm slimmer!
The result is impressive, but is everything happening as miraculously as the Japanese promise us?
Types and their characteristics
The Japanese come up with techniques that do not require effort and energy. At first glance, it may seem like it's just magic. This policy is connected with the fact that in the Land of the Rising Sun neither women nor men like heavy physical exercise, for them lifting weights is associated with something forbidden. Simple schemes that do not require large energy consumption, on the contrary, cause delight in Asian countries.
Popular gymnastics techniques:
What's the catch?
All three methods promise very fast weight loss that practically does not require much effort and time. However, it is worth understanding what actually happens when performing exercises.
The famous “lying gymnastics” by Fukutsuji really helps to reduce waist size, since it uses a yoga technique that allows you to move the pelvic bones apart and put the spine in the correct position, hence improving posture, increasing height, and slimness. But doing such manipulations on your own is strictly contraindicated, especially if you have problems with the spine. With fatty deposits this method fighting doesn't help.
Imabari will also not help you become slimmer, as it simple gymnastics, which can replace morning exercises. Using a towel will help you wake up your body and set it up for productive work, but will not help you lose weight.
Tabata involves the use of special combinations of exercises; it can only be effective if the program is compiled by a specialist and not taken from video tutorials on the Internet. Considering that one exercise is performed for only 4 minutes, it would be more appropriate to include this technique in fitness programs than to use it as an independent measure for losing weight.
Features of Japanese gymnastics
Copyright for the Japanese is akin to a lotus - it is sacred, therefore it is quite difficult to find exact recommendations on how to correctly perform exercises using a particular method. On the Internet you will be offered to buy special books and CDs with training videos, but it is almost impossible to find valuable information in the public domain.
Therefore, if you still decide to improve your health with the help of Japanese gymnastics, it is best to contact a specialist who will help you create the optimal program and teach you correct execution movements.
Remember that the methods themselves do not provide any weight loss effect; they can only become an additional measure for weight loss.
Contraindications for performing exercises:
- problems with the spine;
- musculoskeletal injuries;
- underdeveloped supporting muscles of the back;
- diseases of the cardiovascular system;
- some chronic diseases during exacerbation.
Feasibility of classes
The exercises that all three Japanese methods offer are effective to some extent, but they cannot fight fat deposits on their own. Reviews and results from those who have tried gymnastics on themselves confirm that it can enhance effectiveness balanced diet and active training in the gym.
Lose weight with the help of effective and safe programs for the body and always be healthy!
Surely you have 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 that has no contraindications.
This set of stretching exercises appeared relatively recently - in 1933. In this short period of time, gymnastics has managed to gain fans all over the world.
Japanese gymnastics
Makko-ho gymnastics consists of four exercises that everyone can do.
Exhale while bending, and inhale when lifting. The exercise should be repeated 10 times. Be prepared that this exercise may not work out the first time.
Do the exercise 10 times. Don't be discouraged if you don't succeed in doing this exercise the first time. Do it the best you can, just pay attention to a straight back.
These exercises straighten the spine, stimulate metabolism, improve the mobility of leg joints and strengthen the immune system. This Japanese gymnastics 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 exercise, somatropin, a growth hormone, is produced. His large number has a good effect on the immune system and promotes longevity.
Today there are many gymnastics that promote active weight loss: Chinese, Tibetan, developed by Russian specialists and others. One of the popular ones is Japanese gymnastics for weight loss. It is very simple, requires a minimum of time and preparation, but at the same time is extremely effective. The peculiarity of this gymnastics is that almost all exercises are performed lying down. In our article we will look in detail at the Japanese method of losing weight. We lose weight by lying down in Japanese style!
Japanese gymnastics or Nishi health system is very effective complex, which is aimed primarily at the overall health of the body. Losing weight due to this complex is a pleasant “side effect”: indeed, exercises contribute to active reduction weight, as evidenced by the reviews of those who practiced this method. In order to receive best effect, you must first of all follow two basic rules, which are the basis of the Nishi system. According to the author of the method, these rules must be followed if you want to be healthy.
You need to sleep on a hard bed
A person spends a significant part of his life sleeping, so a firm bed and a hard mattress are the key to healthy spine, and therefore general condition body. After all, during sleep, our muscles relax, are evenly distributed, displaced vertebrae fall into place - and all this is only possible if you sleep in a natural position. In addition, it helps to restore work nervous system and internal organs.
You need to sleep on a hard pillow
There is a saying in Japan that says 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 hard, almost flat pillow will ensure the correct position of the neck. And this is the right path to healthy eyes, ears, and 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 cause of excess weight can also be a violation of activity gastrointestinal tract, and the nervous system, and much more. According to Nisha, all this can be solved just by following his recommendations for proper sleep. Thus, by performing the complex, we lose weight while lying in Japanese style.
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 " Goldfish" 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 actively lose weight. In addition, exercise improves blood circulation, kidneys, heart, liver, intestines, and nervous system. Improves posture.
Performing the exercise
Starting position: lying on your back, arms thrown behind your head, toes raised in a position perpendicular to the floor. You can perform 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 a vibration with your feet so that it spreads to your entire body.
At first, this exercise should be performed for no more than 1 minute, increasing the duration over time. You can do the exercise at any time convenient for you. It’s good to do it in the evening - at this time of day it perfectly straightens your posture.
Japanese weight loss method: “Baby Joy” and “Closing Limbs” exercises
The following two exercises are excellent tools for losing weight. The first of them was called “The Joy of the Baby.” This effective exercise to strengthen capillaries, it improves blood flow and renews lymphatic fluid, preventing its stagnation. Thanks to this, there is an active fight against cellulite, if you already have it, or effective prevention of the development of the problem. After all, it is known that cellulite appears due to lymph stagnation.
Performing the exercise
Starting position: lying on your back, head resting on a hard cushion. Straighten your arms and legs. Raise them at right angles to your body. Start raising 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 he is happy. The duration of the exercise is 1 minute, over 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 promotes efficient combustion fat in these areas (which are known to be the most problematic in women).
Performing the exercise
Starting position: lying on your back, arms on your chest, head can rest on a bolster. Open your palms, connect the pads of all fingers of both hands. Start pressing them against each other while relaxing at the same time. Repeat the exercise 5 times or more. Then perform forward and backward movements. Repeat several times too. Complete the cycle of movements by closing your palms over your chest.
Now it's the stop's turn. Bend your knees and spread them apart. Start doing exercises with your feet towards the groin and back. The amplitude of leg movement should be no more than 1.5 times 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 and normalizing metabolism. Accordingly, this also contributes to active weight loss.
Performing the exercise
Starting position: get down on your knees, sit on your heels with your pelvis, while completely straightening your spine. Keep your balance on your tailbone. Start tilting your head back and forth, right and left. Then extend your arms in front of you so that they are parallel to each other. Turn around, at the same time try to see your tailbone over your right shoulder, then over your left shoulder in the same way.
Next, repeat the exercise, but with your arms raised up. Raise your arms, bend them at right angles at the elbows, clasp your hands into fists. Tilt your head back, lift your chin up. Begin to slowly move your elbows back, trying to clasp them together behind your back. At the same time, pull your chin up. At the same time, swing left and right, but do not bend your spine. Throughout the entire exercise, you must breathe with your stomach. Keep an eye on this.
Weight loss products: 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 the exercise
Starting position: sitting on the floor on your knees, your pelvis resting on your heels (you can sit cross-legged). Straighten your spine as in the previous exercise. Tilt your head left - right, back - forward. Extend your arms in front of you so that they are parallel to each other. Quickly look back over your left shoulder, trying to see your tailbone. Return to the starting position. Look over your right shoulder as well.
Then perform the same movements, but with your arms raised. Raise your arms up parallel to each other, bend them at right angles at the elbows, clench your hands into fists. Tilt your head back so that your chin points upward. Begin to slowly move your elbows back, as if you intend to clasp them behind your back. At the same time, pull your chin up, do not bend your spine. Breathe with your belly, moving it forward and backward. The duration of the movement cycle 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 lose weight quickly. overweight. It's fast and effective way lose weight. If you do everything correctly, then in just 2 sessions your waist will become 4 cm thinner. To do 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. You need to twist the towel into a roll. In this case, the towel should not stick out on the sides when you place it under the lower back. You need to place the roller directly on the area under the navel (from the lower back). When you take the starting position, start the exercise.
Stretch your arms upward, clasp your little fingers together. Place your feet shoulder-width apart and bring them together so that your big toes touch. You can put an elastic band on your legs so that you don’t have to constantly be distracted by the correct position of your 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. In 2 minutes it can start 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 there for 5 minutes.
