Types of Japanese gymnastics for weight loss. Japanese method to remove belly fat Contraindications and side effects

Japanese gymnastics for losing weight is 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 highly desirable component of such training is japanese diet, because in the land of the rising sun it is considered very important that both the spirit and the body are in harmony, and this is inextricably linked with the organization of 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 still want 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 in record short 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 that helps restore pelvic bones into place and restore normal position and operation 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 thumbs touched. 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 should not make extra efforts; the duration of the lesson 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, and the pelvic bones gradually return to their 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 thigh muscles and abdominals.

Other useful exercises, which will give you energy and put you in 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. To a sporty person it is unlikely to help you lose weight - it will be more beneficial special complex for drying the body. 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 short-term alternation intense load 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.

You don't like going to GYM's, persistent sports training sweating is not for you. Perhaps Japanese gymnastics for weight loss will help you. Of course, you won’t lose fat this way, but your waist will become thinner, your chest will rise, your posture will improve, and even your height will increase by several centimeters. Static exercises for stretching the spine were developed by the Japanese doctor Fukutsuji. His book describing this technique quickly sold millions of copies in Asian countries. So what's special about it?

The author's main idea was that the cause of a wide waist is the displacement of the pelvic bones and hypochondrium. With age, posture deteriorates, a person slouches, lumbar lordosis decreases as well as the distance between the vertebrae. All this negatively affects not only the figure, but also the condition and functioning of the internal organs.

For daily training, it is enough to allocate 5 minutes. You should not do gymnastics before or immediately after eating. Prepare a large towel and roll it into a wide roll. Please note that the width of the roller should correspond to the lower back. For convenience, a rolled towel can be wrapped with a thin ribbon or twine, then it will not unfold. At first, the roller can be made with a diameter of 10-12 cm, and when you get used to it a little, increase it to 15 cm. Larger people need a larger projectile.

To clearly see your progress, measure your height near the wall and waist circumference with a centimeter in advance. After completing the exercise, repeat the measurements. Now lie down on a flat, hard surface - a hard couch or rug. Place the prepared roller under your lower back. Please note that it should lie under the back along a line passing through the navel and perpendicular to the spine. We relax our back, and stretch our legs and place them shoulder-width apart. The distance between the heels resting on the floor should exceed 20 cm. We tilt the feet towards each other so that the big toes touch. Don’t be discouraged if it doesn’t work out at first, tie your fingers with an elastic band or put them on bottom part foot a small pillow.

We stretch our arms behind our heads and place them on the floor, palms down, so that our little fingers touch. Lie in this position for 5 minutes. If discomfort does not allow you to relax, start with a couple of minutes and gradually increase the time to the desired time. Then everything will work out on its own.

After you become comfortable with this exercise, you can place a bolster under your lower ribs and under your shoulder blades. After the first option, the waist will be better defined, and the second method improves posture and lifts the chest. Each type of exercise is also done for 5 minutes.

Remember that after finishing your workout you should not get up immediately. This can lead to pinching of the spinal nerve roots. First, turn on your side, lie down for a couple of minutes, then sit down and slowly get up.

This technique is not suitable for people who have even minor problems with the spine, scoliosis, osteochondrosis and others. If you want to try this technique, it is better to first consult with an orthopedic doctor and then experiment.

Lose weight thanks to these static exercises stretching the spine will not work, since the fat will definitely not go anywhere, but a royal posture will appear.

Japanese weight loss method from Katsuzo Nishi

He started from the postulate that a person with healthy back has no health problems. Nishi recommended sleeping on a hard mattress, without using springs. Under the head at the level of 3-4 cervical vertebrae there should be a hard cushion, not a bulky pillow. Only in this position can a back tired during the day recover properly.

This technique includes exercises aimed not only at weight loss, but also at comprehensive health improvement - they accelerate blood circulation, stimulate metabolism, train all muscle groups, improve the functioning of the intestines, heart, liver, kidneys and other organs.

The first exercise is called “Goldfish”. It normalizes metabolic processes and significantly improves blood circulation. Lie on your back on the mat and put your hands behind your head. Place your feet perpendicular to the floor and imagine that your legs are like a fishtail. Now you make vibrating movements with your tail that spread to the whole body, like a small fish. Start with one minute, and then increase the exercise time to 4-5 minutes.

The second exercise, “The Joy of the Baby,” is more complex. Lie on your back and place a folded towel under your head. Raise your arms and legs at right angles to the floor and make vibrating movements with them. This training not only removes cellulite, but promotes good lymph renewal.

The third exercise, “Closing the palms and feet,” is performed slowly; it improves the metabolic processes of the pelvic organs and normalizes blood pressure. Lie on your back and touch your fingertips above your chest. Spread your legs, bend your knees, and close your feet. Now, lying in this position, connect the fingertips of both hands. Repeat 5-10 pressures and relaxations. Now do the same amount of intense counter pressure with the fingers of both hands.

Next, bring your palms together and perform 5-10 vertical movements above your torso and behind your head. With closed palms, make several movements down from the solar plexus to the groin, and then chop from the head and down. Finally, move your feet together down and up toward your groin. If possible, perform all movements more than 5 times. After the exercise, rest for 5-7 minutes and restore your breathing.

The fourth exercise is called “Abdominal Breathing”. It develops the muscles that support the spinal column. Throughout the gymnastics, you need to breathe with your stomach, and not chest. Get on your knees and sit with your pelvis on your heels, while straightening your spine and keeping your balance on your tailbone. First, tilt your head back and forth, left and right. Next, extend your arms forward and keep them parallel to each other. Turn your head to the right and try to see your tailbone over your shoulder, repeat the same with the other shoulder. Do several repetitions. Now raise your arms up, bend your elbows at a right angle, and clench your fingers into a fist. Tilt your head back, with your chin pointing upward. Move your elbows behind your back as if you want to connect them. Continue to pull your chin up. Rock slightly left and right without bending your spine. The exercise is performed for 10 minutes, making leisurely meditative movements.

Exercise with a towel - Japanese Imabari system

This gymnastics has no contraindications and will help women lose weight after childbirth and surgery. This technique does not create strong tension, and is excellent for restoring health at first.

As sports equipment You will need a towel that is used as an expander.

Here are some simple exercises:

Take the edges of the towel in your hands and stretch it at chest level. Now pull the fabric forcefully in different directions. Exercise helps develop the muscles of the arms and chest.
Hold the towel in your hands and lift them up, stretching the expander. Tilt left and right. Systematic exercise combats fat accumulated in the waist area.
To improve your posture, stretch the towel behind your back.
To strengthen the muscles of the thighs and abdominals when lying on your back, the towel is stretched across the feet.

Izumi Tabata Method

This method of losing weight is suitable for physically strong people who are able to endure heavy physical exertion squeezed into a small period of time. 4 min. workouts consist of 8 30-second cycles, where 20 seconds is active work, and 10 is relaxation. You will definitely lose weight if you can withstand this load.

Those who want to lose weight can find any methods according to their data and physical abilities. You simultaneously lose weight, meditate, restore metabolism and the proper functioning of internal organs. To achieve greater effect, exercises must be combined with a special diet.

The main thing is systematic training without failures or omissions.

Then Japanese gymnastics for weight loss will give good result, and then you can switch to a more complex system.

Japanese gymnastics is a breakthrough in the treatment of spinal diseases and the fight against overweight. To lose weight, you no longer need to abuse your body with diets; you don’t need to buy expensive ointments for your back to relieve pain in the spine. Gymnastics for weight loss helps not only to reduce excess weight, but also to 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 observing two principles. By following them, you can not only further strengthen the entire body, but also revive lost health.

First principle

The first principle is a firm and level bed. Man is created in such a way that he has the gift of walking upright - this makes the spine vulnerable. If at least one part of the spine is subluxated, you can lose this gift, 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 when sleeping on a soft mattress. From such a night's sleep, the nervous system is destroyed, so it atrophies and becomes paralyzed. Also, while sleeping on a soft mattress, the intervertebral discs are warmed, as a result of which they are easily displaced, and the circulation is disrupted.

For a proper 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 the thinnest one, since when you cover 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 distribute the body weight evenly, allows all muscles to rest, and the vertebrae to return to their previous position, thereby removing the negative impact of the loads that the spine received throughout the working day.

Thanks to sleeping on a hard surface, you can correct minor vertebral subluxations that were acquired during the working day. While sleeping on a hard bed, the spine is pulled into line and returns to its 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.
While sleeping 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 motor nerves and prevent their overstrain.
Provides an opportunity for the intestinal tract to restore function during sleep. On a hard bed, in an even position, spasms in the intestines and constipation disappear.
Improves and restores activity nervous system.
Gives the body complete relaxation and ensures sound sleep.
Leads to the development of good posture.

Second principle

The second principle is a hard pillow; it is needed to create favorable conditions for the spine to rest. The ideal pillow is a bolster pillow that will provide good support for the cervical vertebrae.

Advantages of a hard pillow:

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

A bolster pillow can be made of various materials (even wood), stuffed tightly with cotton wool or pebbles. If you do not have the opportunity to make or purchase a bolster pillow, you can use a tightly rolled towel.

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

Katsuzo Niche technique

Japanese gymnastics is a whole range of exercises for improving the health of not only the spine, but also the entire human body. It was developed by the Japanese Katsuzo Niche, who not only created a whole set of exercises for the back, but also proved that they are effective by his own example. Nisha was sickly from childhood. Many doctors, based on his diagnoses, gave a prognosis that he would not be able to live even to 20 years old, since he was frail and sickly. Nishe Katsudzo did not fold his arms, he began to study various healing techniques and philosophies 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 can not only improve the health of the body, but also rid it of extra pounds. After all, many who performed exercises according to the Katsuzo Nishe system claim that this is not only a health-improving technique, but also gymnastics for weight loss.

Physical activity according to the Katsuzo Niche method

Gymnastics consists of a set of exercises that need to be done daily. They will prevent physical 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 will also make it possible to live a long life without any illnesses. For people with any illness, back exercises will be the initial step towards recovery.

Improving posture - fish technique

This exercise is specifically designed to correct spinal deformities. In people who lead an almost immobile lifestyle, over time the spine becomes rigid and deformed. Over the years, the cartilage and discs in the spine begin to deteriorate. People with a shortage physical activity By the age of 50, people experience pain in the back area. Exercise not only helps to straighten all curvatures of the spine, it additionally improves heart function, blood circulation, and intestinal functions.

Technique:

Lie horizontally on the floor or hard bed, face up.
Bend your arms in elbow joint, while closing your fingers together under the cervical vertebrae.
The legs should be straight out and pressed against each other.
Then begin to pull your toes towards you, while vibrating 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. This exercise for the back should be done every day for 1-2 minutes.

Improving blood circulation in the body - the “baby joy” technique

The “Baby Joy” exercise is aimed specifically at improving the health of 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 renewed, and there is a fight not only against cellulite, but also against excess weight. The “Baby Joy” exercise is a kind of Japanese gymnastics for weight loss.

Technique:

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

When performing the “Baby Joy” 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, radiculitis, osteochondrosis and other diseases of the spine. Also, the Japanese scientist, after lengthy research, made another discovery. He came to the conclusion that the divergence of the costal and pelvic bones and the curvature of the spine greatly influence the volume of the body. Such disturbances in the structure of the human skeleton greatly affect the functioning of internal organs. Japanese scientist developed special exercise, which allows you not only to return all displaced bones to their place, improve the functioning of internal organs, but also get rid of excess weight. Currently, it is the Fukuji method that they say is Japanese gymnastics for losing weight and improving the health of the whole body.

Physical activity according to the Fukuji method

Thanks to the Japanese scientist and his unique exercise for the back all organs accept correct position, and begin to function well. All metabolic processes in the body improve, which contributes not only to the restoration and strengthening of the spine, but also to significant weight loss. In order to improve your health and get rid of extra centimeters around 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 rolled roller in your hand and sit on a hard horizontal surface.
Gently lower yourself onto your back, taking a horizontal position, place a cushion under your back. It should be right under your lower back.
Spread your outstretched, straight legs to the sides, but so that when you tilt your feet inward, you can connect your big toes together.
Extend your arms behind your head, while turning your palms down and clasping your little fingers together.
For the first time, you need to remain in this position for 2 minutes, and over time increase the duration of the exercise to 5 minutes.

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, exercise promotes active weight loss, as evidenced by the reviews of those who have 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 the general condition of the 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 restore the functioning of the 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 be a disruption of the gastrointestinal tract, the nervous system, and much more. According to Nishi, 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 that a small child makes 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 the best way affects 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 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 and at the same time try to see through right shoulder your own tailbone, then the same way over your left shoulder.

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 quickly lose weight. It's fast and effective method lose weight. If you do everything correctly, then in just 2 sessions your waist will become 4 cm thinner. For this you need: a towel big size, 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. After 2 minutes, very unpleasant sensations may begin, 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.

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 doing the exercises, but the results the authors of the methods promise are 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; weight loss is considered a pleasant “side effect”. You need to perform very simple manipulations, even physically can handle them unprepared person. 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. This method does not help fight fat deposits.

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 techniques themselves do not give any weight loss effect, they can only become 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 the effectiveness of a balanced diet and active training in the hall.

Lose weight with the help of effective and safe programs for the body and always be healthy!