Suwari taiso, or " sedentary exercises", are included in some (but not all) versions of Shin-do. They appear to be derived from the makko ho exercises that were developed and popularized by Nagai Haruk and his father. These taiso fall under the general category of junan taiso, and the word junan means flexible.

The use of stretching exercises as a means of developing flexibility, health and longevity has been a popular topic in the media in recent years, and the value of such methods is now widely recognized. Through these techniques you can improve your health with in various ways, including deeper relaxation, improved circulation and increased flexibility.

Developing Flexibility: Stretching Exercises

Five Principles for Junan Taiso

1. Gradually increase your range of flexibility.

2. Relax and avoid forcibly stretching your body.

3. Follow the natural sequence of movements.

4. Maintain a natural, steady rhythm that promotes unity between mind and body.

5. Put ki into every movement.

1. Front stretch

Sit down with your legs extended. Point your toes toward you and push through your heels so that your feet bend back at a 70-degree angle. Keep your knees straight.

Bend your toes back stretches the muscles on the back of your legs and helps keep your knees straight during the stretch.

Sit with your back straight (at right angles to the floor), arms parallel to the floor, fingers pointing towards your toes.

Then, imagining the hara as an imaginary joint, lean forward from this point and reach for your toes in a soft four-beat rhythm (see figure).

Reaching forward a couple of inches, direct your ki to a point behind your toes and on the floor in front of your heels.

Eventually you will be able to reach behind your toes to touch the floor. You can also try to grab your toes or the balls of your feet and gently pull them towards you with both hands to help you stretch forward further.

Don't lower your head to your knees.

In this exercise, your goal is to primarily stretch your feet, ankles, and back surface legs

2. Stretching from the “legs apart” position

Spread your legs out to the sides as wide as possible. Point your toes toward you, your heels away from you, and straighten your legs. Lean to the left and grab your toes with your left hand.

Keeping your back relatively straight, point your fingertips right hand through your left foot and lean to the left. Performing light, rhythmic movements and at the same time pulling your left foot, gradually lower your head to your left knee.

Then repeat this series of movements to the right and, using your hands, spread your legs a little wider. Look at the picture below to see this exercise. The wider you spread your legs (preferably reaching an angle of 160°), the easier it will be to perform the next part of this exercise.

Now place your fists on top of each other with your arms fully extended on the floor in front of you. Bending at the hara point and turning your pelvis forward and down, lean forward and, performing a gentle rocking movement, lower your head to touch your fists (see figure).

Repeat the same thing, but this time tilt your head towards only one fist. Finally, touch the floor with your head and, if possible, your chest.

Try holding onto some stationary object in front of you. Using this hand support, you can gently stretch forward.

Your task is to stretch your legs, hips, groin area and back.

3. Seated stretching

Bring the soles of both feet together in front of the groin area. Ideally, your heels should be about the distance of your fist from your body and in line with your knees.

Take your toes and feet in your hands and keep your back straight at right angles to the floor, shoulders down (see picture).

Tap your knees on the floor, raising and lowering them rhythmically. Relax completely and move naturally. As your flexibility increases, your knees will be able to drop more easily to the floor.

Don't force this movement.

Now, to relax the groin and thighs, bend down from the hara, keeping your back almost straight, and point your head at a point in front of your feet (see picture).

Use a gentle four-beat rhythmic motion as you move forward.

Since you are holding on to your toes, you can pull yourself up with your hands, using them as leverage to move forward further.

This exercise stretches the hips, groin and legs. The back is also stretched, right down to the sacrococcygeal region. This was not the case in the first two exercises.

4. Seiza Twist Stretch

Now kneel down and sit lightly on your heels in seiza pose. Rotate your arms in a wide range back, as if you were drawing an arc with your fingertips.

Turn to the left and, when you reach the most comfortable position, place your left hand on the floor.

Then gradually tilt your head toward the floor between your hands in a steady, four-beat rocking motion.

When the head moves forward, the right hand will also touch the floor, as in the figure below.

Repeat this twist on the right side.

The seiza pose itself creates a gentle stretch in the legs, knees and ankles. Crunches increase back flexibility and align the spine.

As you twist to the left, your head will move closer to the floor and you will also feel a stretch in your left arm, left chest, and left shoulder.

5. Seiza Back Stretch

While remaining in seiza pose, use your hands and forearms to slowly lie on your back. Your feet remain under your hips, palms above your head, stretch up and away from your head as shown in the picture below.

Then lift your right shoulder off the floor and twist to the left.

After this, lift your left shoulder and twist to the right. Continue rolling forward and back over your shoulders and from side to side.

As you perform, keep your knees together and on the floor while extending your arms fully.

This exercise stretches the hips, knees, ankles, back, abdominal area, chest, shoulders, arms, wrists and fingers.

If you feel pain in your knees, place a folded towel, blanket or pillow between your buttocks and legs.

Likewise, a blanket or towel placed between the ankles and the floor reduces ankle pain.

And if you can't bend back completely, place pillows under your back.

Then, after a few weeks, gradually remove one pillow at a time, making it easier for you to lean back.

Using your imagination, you can find other supports to help you with these exercises.

6. Rocking

Sit cross-legged, lower back straight. Place your left foot in front of your right, which is tucked under your thigh. Leave a gap of approximately 20 cm between your feet.

Open your chest, lower your shoulders and look at the horizon. Place your hands gently on the surface of your feet.

Lean forward a little to feel how the body weight moves towards the popliteal area, as well as forward and down towards the hara (see figure).

Each part of the back, especially the lower back, will touch the floor. Be careful not to hit your head on the floor by keeping your chin tucked to your chest and stopping when your feet point straight toward the ceiling.

Relax your legs as you swing, allowing them to react to the centrifugal force, and let them straighten as you lean back.

The hands will slide from the feet to gently touch the tops of the knees. This will keep your legs from being too far behind your head (see picture).

As you come back forward, lift your chin away from your chest and look straight ahead. At the same time, begin to straighten your back and allow your hands to starting position, touching your feet.

At the end, return to the original position, but with one condition: change the position of your legs in the air, so that when your feet touch the floor, your right foot is in at the moment was in front.

The purpose of this exercise is to massage the back by rocking along the surface of the floor. This massage will relax and soften the muscles on both sides of the spine.

When right leg tucked under the hips as close as possible, lean slightly to the right, massaging along right side spine. Then change the position of your legs in the air so that when you return to the starting position, your left foot is closer to your body.

As you swing forward, focus your ki in front of you, no matter what's in front of you, allowing it to move indefinitely after your body stops. This mental image will make it easier to return to the starting position and will support the coordination of mind and body.

Important points

Stretching techniques typically use one of two methods. We either stretch the body to its maximum capacity and then hold this position, or we jump up and down, performing a movement with a fairly large amplitude. The latter method much more often leads to injuries and sprains. However, the exercises above do not use any of these common approaches. Instead, a gentle rocking motion is suggested.

Extend one arm, tense it and hold it in this position. It should be fairly easy to maintain tension. Extend your arm again and shake with your fingertips and hand. While you shake, try to tense and lock the muscles in your arm.

After one or two such attempts, it becomes clear that it is easier to keep the muscles tense when the hand is motionless than when it is in motion: in order to move, the muscles cannot be frozen in tension.

This is a reasonable basis for using a gentle, gradual rocking motion as you bend toward the floor in exercises 1, 2, 3, and 4.

Think of it as a small, slowly increasing type of movement. It is performed in four cycles. Every time you move, try to move forward. Sit still, return to the starting position and then move again. Make slow, gradual and continuous progress (see figure).

You must pay special attention to where you are and what you are doing. As a result, this relatively small, gradually increasing and progressive movement ensures that you will be thinking about this moment all the time.

Since there is a constant forward movement, we are also encouraged to maintain a continuous projection of ki in that direction.

Don't try to become flexible overnight. You will only injure and stretch ligaments and muscles. Therefore, the initial movements in each exercise should be performed gently, gradually stretching your body. This allows the muscles to warm up before they become more flexible.

Relaxation is very important for flexibility, and natural rhythm can help achieve it. Again, maintain a steady, even rhythm to maintain a calmer state of mind and body.

Aim for a rhythm of one heartbeat per second. You can count slowly to yourself as you bend toward the floor. If you have relaxing music that is based on a 4/4 rhythm, you can do exercises to it. Explore the relationship between rhythm, relaxation and coordination.

You can also try exhaling while bending towards the floor, which is in a simple way achieve relaxation. Ultimately, you should perform the movement in a relaxed state so that you can breathe almost normally, even if you are doing stretching exercises.

Also pay attention to the order in which the exercises are performed.. Every movement prepares the body for the next action. Changing the order will result in less efficiency, although after completing one series you can come back and work on a particularly difficult exercise. published.

Haruki Nakamura "Japanese yoga for beginners"

If you have any questions, please ask

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

He is famous for being the first gymnast to win the all-around at all major competitions in one Olympic cycle, including the all-around at the Olympics. He also became famous for performing difficult exercises with incredible precision. His skills were praised by International Gymnast Magazine as "a combination of great complexity, consistency and extreme elegance of execution."

Early years

Uchimura began gymnastics at the age of three in Nagasaki in sports club their parents. His parents Kazuhisa and Shuko Uchimura were also gymnasts. At the age of 15, he moved to Tokyo, where he was coached by Athens Olympic champion Naoya Tsukahara. His sister Haruhi Uchimura is also a gymnast, number 14 on the Japanese team. Kohei's first participation in international competitions took place in 2005, at the international junior championship in Japan.

Career

2007

Uchimura joined the Japanese national team in 2007. His debut in senior competitions occurred at the World Cup in Paris in March. He won bronze on vault and was ninth on floor exercise. In August, he won gold with the team and became first in floor exercise and third in vault. Summer Universiade 2007 in Bangkok. At the Japanese Championships in October he finished seventh in the all-around. A month later on international tournament“Good luck Beijing” he won silver with the team and was again seventh in the all-around.

2008

Uchimura started the 2008 season by winning gold in free program at the World Cup in Tianjin in May. In the summer of the same year, Uchimura was selected to the country's Olympic team to participate in Olympic Games ah in Beijing. At the Olympic Games he won silver in team competitions, performing a vault, exercises on uneven bars, horizontal bar and a free program. Kohei reached the all-around final and won silver, winning Japan's first medal in this event in 24 years. Uchimura received the highest score in the free program - 15.825 (double Arabian bent over and triple screw) and performed a spectacular combination on the high bar (Colman fly, Kovacs fly). He also competed in the free skate final, where he finished fifth. At this year's Japanese Championships, 19-year-old Kohei received top marks in the free skate and pommel horse, and won his first overall Japanese title.

Best of the day

2009

In October 2009, Uchimura competed at his first world championship. He was considered the favorite in the all-around and beat his closest pursuer, Daniel Keatings, by 2.575 points, receiving top scores in the free skate, rings, vault and parallel bars. Uchimura also placed fourth in the free skate and was sixth on the horizontal bar. In December he appeared on the cover of International Gymnastics Magazine, with the headline "Uchimura Leads".

2010

In October 2010, Kohei Uchimura competed at his second World Championships in Rotterdam. As in the previous year, he dominated the all-around, beating silver medalist Philippe Boy 2.251 points. In the all-around, he received the highest marks in the free program and a very high score for the execution of the vault with two revolutions (Yurchenko) - 9.666.

Kohei again helped the Japanese team take second place in the team all-around, performing on all apparatus except rings. He also qualified for two finals, winning silver (free skate) and bronze (parallel bars) medals.

2011

On October 14, 2011, Kohei Uchimura won the all-around at the World Championships again for the third year in a row. With a score of 93.631, he beat second place by 3.101 points (about the same number of points separated the silver medalist from 14th place). He not only became the first gymnast to win three all-around world titles, but also the first gymnast to win three all-around titles in a row. During the all-around, Kohei received perfect scores in four of the six events. He also qualified for five of the six finals (except vault). In addition, Uchimura won the first gold medal in a separate event - in the free program - and bronze on the crossbar. Uchimura also again helped the Japanese team win silver medals in the team championship.

At the 2011 World Championships, Uchimura also received the prize for the most elegant gymnast according to championship sponsor Longines. He was awarded a watch from this company worth $5,000. Uchimura was very happy to receive this award as he collects watches.

In November 2011, Uchimura won 4 gold medals at the Japanese Championships. In addition to gold in the all-around, he also won in the free program, pommel horse and horizontal bar.

2012

At the Summer Olympics in London, Uchimura, who always performed his combinations accurately, suddenly fell several times and did not take first place in the all-around qualification. In the final of the team competition, Uchimura fell off his horse, but the Japanese delegation lodged a protest, saying that he did not fall, but landed on his feet, albeit with a gross error. Before filing an appeal, gymnasts from Great Britain should have received silver medals, and bronze medals from Ukraine. However, the appeal was upheld, and the Japanese team received silver medals, pushing the British to third place, and completely removing the Ukrainians from the podium. In the men's all-around, Uchimura dominated again and comfortably won the gold medal with a score of 92.690. Kohei also won silver award in the free program with a score of 15.8.

2013

At the World Championships in Antwerp (Belgium), Uchimura won the gold medal in the men's all-around for the fourth time in a row; in some events, Uchimura won a gold medal on parallel bars, and he also won two bronze medals on the horizontal bar and floor exercise.

2014

In October 2014, Uchimura, speaking at the World Championships in Nanning (China), again beat his rivals in the men's all-around with a score of 91.965, breaking away from his closest pursuer Max Whitlock by 1.492 points. Kohei sets a new personal record - five-time absolute world champion in men's all-around. Uchimura also wins two silver medals: in the team all-around final, and in a separate gymnastic all-around event - on the horizontal bar.

Personal views

Kohei Uchimura is an atheist.

Japanese gymnast, eight-time Olympic champion

The first letter is "k"

Second letter "a"

Third letter "t"

The last letter in the letter is "o"

Answer for the question "Japanese gymnast, eight-time Olympic champion", 4 letters:
kato

Alternative crossword questions for the word kato

Stalin's nickname

A character from J. Molière's "Funny Primroses"

Warm-up before training in combat sports

Japanese gymnast, eight-time champion Olympic Games (1968, 1972, 1976)

Definition of the word kato in dictionaries

Wikipedia Meaning of the word in the Wikipedia dictionary
Kato is a polysemantic term. Bearers of the surname Kato: Kato, Akiko (born 1978) - Japanese curler, now performing under the surname Sekiwa. Kato, Genichi (1890-1979) - Japanese physiologist. Kato, Daijiro (1976-2003) - Japanese motorcycle racer. Kato, Joji (b....

Encyclopedic Dictionary, 1998 The meaning of the word in the dictionary Encyclopedic Dictionary, 1998
KATO Sawao (b. 1946) Japanese athlete ( artistic gymnastics). Champion of the Olympic Games (1968, 1972 - all-around, 1968, 1972, 1976 - in team competitions and individual events), world champion (1970, 1974 - in team competitions).

Examples of the use of the word kato in literature.

And it’s strange, when you look at it, Abalkin is the last person who hasn’t seen a corpse on Tristan, but Abalkin isn’t needed on Excellents itself kato Witness in the case against Tristan, then why is the ominous parable behind the Wanderer and the Wimp?

And som kato Explain to me why you’re trying and trying and Abalkin’s intentions, which means your defense has nothing to do with the question.

Kato While looking forward to the report, I realized that Abalkin had mentioned quite a lot of names there, but was left with the impression that the trouble had turned all his attention to Shchekn.

The most possible plan on Abalkin is not at all trivial and yes, I didn’t understand and use this kind of thought, kato initiator.

Nalaga da chakam until the morning, and in the morning ya for a long time now and remember who beshe tozi Lev Abalkin and after, kato And remember, from the vzdishka it seems, that I didn’t feel anything for him, this is the veche goal of dvayset and pet godini.

During the team tournament, Japanese gymnast Kohei Uchimura fell off the pommel horse in the last approach - the most dangerous apparatus in the men's program. After which there were low ratings, the loss of the Japanese team bronze medal, a protest and, finally, a gift from the arbitrators in the form of bonuses for difficulty and an unexpected final “silver”. In general, a judicial scandal.

However, in the individual all-around, Uchimura did everything to remain in the history of the Games as a hero not in the scandalous category, but in the champion category. 92.690 points and the Japanese is the absolute Olympic champion. German Marcel Nguyen is second (91.031), American Danell Leyva is third (90.698). Uchimura won his country's fifth medal in the event, but its first since 1984. Only Nguyen brought a more long-awaited award to his country. He stood on the podium for the first time since Germany won gold and bronze in Berlin in 1936.

In addition, Kohei Uchimura has not given the overall title to anyone for the fourth year in a row. Although he was recognized as a record holder back in 2011, when he became the first gymnast in history to win three gold medals at the world championships in the individual all-around. For example, representatives of the USSR Yuri Korolev and Dmitry Bilozerchev had two victories each.

Kohei, you started your fight in the overall championship with an exercise on pommel horse, which failed you in the team tournament. They were probably unhappy with this draw. How did you set up?

Kohei Uchimura: I started with a horse for the first time in four years of competing at various international competitions. There was no such practice, so I didn’t immediately find a way out. So it was exciting. But then I decided to think not about the start of the competition, but about its completion. To put a beautiful point, I had prepared brilliant freestyles.

What is the secret of your absolute success? This is your fourth title.

Kohei Uchimura: I'm just perfect for gymnastics. Plus, I have a clear understanding in my head of how I need to train, perform, recover, and rest.

Will you try to continue your winning streak at the next Olympics?

Kohei Uchimura: I keep the 2016 Games in Rio de Janeiro in mind. I'm only 23 years old. I want to get the most out of myself. Moreover, the dream of winning the Olympic team tournament so far it has not come true.

Direct speech

Marcel Nguyen, silver medalist in all-around:

Uchimura deserved this gold. He three-time champion peace. And now he has also won the Olympics. It will be difficult to catch up with him.

David Belyavsky, fifth result in the all-around:

The Japanese is a very talented athlete. What else can you say? But, despite all his titles, you can fight him, you can beat him. He is not some kind of robot; he does not perform automatically. He can also be nervous and make mistakes. And the qualification showed this. He made it to the finals with only the ninth total score. And I, as you remember, was second.

Alexey Nemov, four-time Olympic champion:

Uchimura rightfully received this medal. I can't say that he performed brilliantly. But he made no mistakes and passed all the projectiles very smoothly.