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Does Japanese gymnastics for weight loss work with the Fukutsuji roller? How do I exercise? Exercises from yoga and Japanese gymnastics. Japanese exercises.

Does Japanese gymnastics for weight loss work with the Fukutsuji roller? How do I exercise? Exercises from yoga and Japanese gymnastics. Japanese exercises.

23.10.2021

Physical inactivity is considered a serious problem of our time. The human body developed under conditions of severe physical exertion. We inherited from our ancestors such a metabolism, which assumes that we will constantly move.

Ancient people hunted and ran away from predators, so they did not suffer from obesity. A modern person spends most of his life sitting in front of a monitor or TV screen. Therefore, the issue of losing weight has become very relevant. A strict diet can cause serious harm to the body. And the gym is not available to everyone, because classes take so much time!

A way out of a difficult situation is offered by Japanese gymnastics, the exercises of which can be performed at home without special simulators. Equip yourself with just a roller and exercise mat.

Originally, the Japanese roller gymnastics, the author of which was Dr. Fukutsuji, was developed as a set of exercises for the spine. But it turned out that by correcting posture, a person also improves his figure.

First, due to the incorrect position of the vertebrae, bone expansion can be observed, which makes the abdomen larger.

Secondly, poor posture leads to an incorrect redistribution of the load on the muscles. In the correct position, the abdominal muscles are tightened, which means the silhouette of the waist is thinner. Due to the incorrect redistribution of weight when walking, the load is on the lower back. The abdominal muscles become weaker and the abdomen bulges out. Even very thin people can face such a problem.

Among other things, due to a sore spine, a person becomes shorter. Correct your posture and your figure will get better!

It is not necessary to buy a ready-made sports equipment to perform the exercise. You can make a roll out of a regular towel. Tie up the roller with tape or threads. They shouldn't be felt on your back when you place the roller under your lower back. Start on the smallest roller. When you get used to it, take a larger towel.

Do the exercise on the floor or on a gym mat. Don't do it on a soft surface!

Lie on the floor with the roller perpendicular to your spine, just below your belly button. Draw a line from your belly button with two fingers on either side, your hands touching the towel.

Spread your legs shoulder-width apart and touch your thumbs to each other. In this case, the heels will be located apart.

Raise your hands above your head and place your palms down so that the little fingers touch each other. It may be difficult for you to keep your arms straight at first. You can open your elbows a little, but do not separate the little fingers. Try to stay in this position as long as possible. Start with 1-2 minutes and work up to 5. To avoid confusion, you can set a timer on your phone. After the end of the exercise, lie on the floor for a few more minutes in a position comfortable for you, and only then get up.

You only have to spend a few minutes each day to maintain your health and good posture. Agree, not too difficult. The result will appear only after a month of regular training. Over time, you will get rid of muscle tightness and curvature of the spine. The Japanese claim that good posture also has a beneficial effect on metabolism.

Even if you don't do other exercises, your waist will become thinner. Once you have corrected your spine, you can start doing other workouts. Now they will pass easier, because it will be easier for you to correctly distribute the load on the muscles.

Today 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 it is extremely effective. The peculiarity of this gymnastics is that almost all exercises are performed lying down. In our article, we will take a closer look at the Japanese way to lose weight. Lose weight lying in Japanese!

Japanese gymnastics or the Niche health system is a 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, classes contribute to active weight loss, as evidenced by the reviews of those who practiced this technique. In order to get the 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 methodology, these rules must be adhered to if you want to be healthy.

You need to 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 the key to a healthy spine, and therefore the general condition of the body. Indeed, in a dream, our muscles relax, evenly distribute, the 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.

You need to sleep on a firm pillow

There is a saying in Japan that a crooked neck is a sign of a short life. If you sleep on a large, soft pillow, your cervical spine will definitely bend. Only a firm, almost flat pillow will keep the neck in the correct position. And this is the right way 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 violation of the activity of the gastrointestinal tract, and the nervous system, and much more. According to Nishi, all this can be solved only by adhering to his recommendations for proper sleep. Thus, performing the complex, we lose weight, lying in Japanese style.

Japanese gymnastics for weight loss consists of 4 exercises, although Nishi points out that this is an extension of the rules, following which will guarantee health and longevity. We'll go over each exercise in more detail below.

Japanese Weight Loss Method: Goldfish Exercise

The first exercise is called the "Goldfish". Nishi considers it to be 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, exercise improves blood circulation, kidney, heart, liver, intestines, and nervous system. Improves posture.

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 firm bed. Now begin to perform movements with your legs, similar to those made by a fish with a tail. At the same time, create vibration with your feet so that it spreads throughout your body.

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

Japanese method of losing weight: exercises "Joy of the baby" and "Closing the limbs"

The following two exercises are great weight loss aids. The first of them was named "The Joy of a Baby". it 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 as a result of lymph stagnation.

Exercise

Starting position: lying on your back, your head resting on a hard bolster. Straighten your arms and legs. Raise them at right angles to your torso. Begin to lift the 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 does when he is happy. The duration of the exercise is 1 minute, over time it is necessary to increase the time.

Exercise "Closing the limbs", or "Closing the palms and feet" is aimed at improving the work of muscles, blood vessels, as well as nerves in the thighs and abdomen. On the one hand, it has the best effect on the health of women, on the other hand, it promotes effective fat burning in these areas (which, as you know, are the most problematic in women).

Exercise

Starting position: lying on your back, your hands are on your chest, your head can lie on the bolster. Open your palms, connect the pads of all fingers of both hands. Start pushing them against each other while relaxing. Repeat the exercise 5 times or more. Then follow the movements forward and backward. Repeat also several times. Finish the cycle of movements by closing your palms over your chest.

Now it's the turn of the stops. Bend your knees and spread them to the sides. Begin to exercise with your feet towards the groin and back. The amplitude of movement of the legs 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, normalizing metabolism. Accordingly, this also contributes to the active loss of excess weight.

Exercise

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

Then repeat the exercise, but with your hands up. Raise your arms, bend them at right angles at the elbows, clench 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 must breathe with your stomach. Watch this.

Slimming: Exercise Series

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

Exercise

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

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 looks up. Start slowly pulling your elbows back, as if you intend to lock them behind your back. At the same time, pull the chin up, do not bend the spine. Breathe in your belly, making them forward and backward movements. The duration of the cycle of movements is 10 minutes.

Slimming according to the Fukutsuji method

The Towel Weight Loss Method, authored by Dr. Fukutsuji, involves just one stretching exercise to help you lose weight quickly. It is a quick and effective way to lose weight. If you do everything correctly, then already 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 while lying on the floor or on a firm bed. You need to twist a roller from a towel. In this case, the towel should not stick out on the sides when you put it under the 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, start the exercise.

Stretch your arms upward, connect your little fingers. Place your feet shoulder-width apart and bring them together so that your thumbs touch. You can put an elastic band on your legs so that you do not 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 can begin, because the spine begins to stretch. It is necessary to increase the time spent in the pose every day. Your goal is to lie there for 5 minutes.

We associate morning exercises only with kindergarten - but in Japan everyone does morning exercises, and this contributes to life expectancy, scientists who have investigated the secrets of a long and happy life of the Japanese have found. If you are also not averse to warm up in the morning, we offer two short sets of exercises - from yoga and the same morning exercises in Japanese.

According to research carried out in the "blue zones" - the corners of the world where most of the centenarians - those who play sports seriously live the longest, but those who simply exercise regularly.

Arriving in Ohimi, we found that the villagers remain active even after 80-90 years. They don't sit at home looking out the window and reading newspapers. Residents of Ohimi walk a lot, get together and go to karaoke, get up early and, having breakfast, immediately go to the garden to weed the beds. They are not involved in any particular sport, but simply move a lot in their daily lives.

"Metabolism slows down by 90% after a person has sat still without getting up for half an hour. If you sit without getting up for two hours, the level of good cholesterol in the blood drops by 20%. But you just have to get up from the chair for five minutes. "And everything is back to normal. Getting out of a chair is easy, not stupid," writes Gavin Bradley, director of an international association that aims to give people an idea of how unhealthy it is to sit still.

When you live in a city, it is not always possible to move enough, but you can resort to exercises, the effectiveness of which has been proven many centuries ago. Eastern practices for achieving bodily, spiritual and intellectual balance in the West became fashionable only in recent times, while in the East their history is measured in millennia.

Yoga, which was invented in India but became very popular in Japan, or Chinese practices like tai chi or qigong are often called the elixir of youth: they improve the general condition of the body and are great for older people who find it more difficult to keep fit.

Japanese scientists have proven that oriental practices prolong life: for example, tai chi helps fight osteoporosis, slows down the development of Parkinson's disease and improves blood circulation, and also increases muscle elasticity and tone. Also, this practice has a positive effect on the emotional state, protecting against stress and depression.

Almost all techniques that promote health and longevity have specific exercises to start the day.

The Japanese did this morning exercise even before World War II. The word "radio" ("radzio") originally remained in the title, because previously the announcer gave instructions to each exercise on the radio, but now people usually do them by turning on a special channel on TV. One of the main goals that Daruma Taiso practitioners set for themselves is to strengthen the team spirit, to feel like a part of the team.

Daruma Taiso is always practiced in a group, often in large gyms, with speakers in schools before class, in offices before the start of the day. Almost all the centenarians we spoke with at Ohimi do these exercises, most in the morning. Even in the nursing home, where we also went, many, even those who already move in a wheelchair, also devote five minutes a day to Daruma Taiso.

The exercises themselves take from 5 to 10 minutes, depending on whether they are performed from beginning to end or in separate blocks. Taiso gymnastics combines elements and exercises for the joints. One of the most famous exercises is to simply raise your arms above your head, and then lower them down over the side, making a semicircular motion.

Yoga, which is now popular in both Japan and the West, is suitable for almost everyone. Some of her poses and elements even migrated to therapeutic exercises for people with disabilities and for pregnant women.

Yoga originated in India thousands of years ago, and the goal of its creators was to balance the spiritual and physical components of a person. In hatha yoga, the direction most widespread in the West and in Japan, inner harmony is achieved with the help of certain asanas (postures).

One of the key exercises in hatha yoga is surya namaskar - sun salutation. It has 12 steps.

Connect your feet and straighten your spine without straining it. Exhale.
Put your palms together and, without separating them, raise your arms above your head. Tilt your body back slightly without stopping breathing.
Continuing to breathe, bend forward and touch the floor with your palms without bending your knees.
Put one leg back, straighten it, touch the floor with your fingertips. Breathe in.
Put your other leg back, keep your arms and legs straight, and hold your breath.
Continue to breathe, bend your elbows and stretch your chest towards the floor, resting your knees on the floor.
Extend your arms and lean back, inhale.
Leaning on the floor with your palms and feet, raise your hips, straighten your legs and arms to make the letter L. Do not forget about breathing.
Bring the leg forward, which in step 4 was taken back and bent. Your foot and knee should be in line with your chin, between your palms. Breathe in.
Place your palms on the floor as in pose 3. Breathe.
Raise your arms with your palms folded together above your head, while inhaling, lean back slightly, as in pose 2.
Lower your arms, return to the original pose - the pose of the mountain. Keep breathing.

So, you have greeted the sun and are ready for a wonderful new day.

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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. Observing them, you can not only strengthen the entire body even more, but also revive the lost health.

The 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. With a subluxation of at least one part of the spine, 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 a subluxation of the spine (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, the nervous system is destroyed, so it atrophies and becomes paralyzed. Also, during sleep on a soft mattress, the intervertebral discs are warmed, as a result of which they are easily displaced, and the circulation is disturbed.

For a proper night's sleep you need:

Refuse a soft spring mattress. You need to sleep on a firm, level surface. Ideally, this should be a floor, a wide board, or a sheet of plywood.
When choosing a blanket, pay attention to a more subtle 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 distribute body weight evenly, allow all muscles to relax, and the vertebra to return to its previous position, thereby relieving the negative impact of the loads that the spine received during the whole working day.

Thanks to sleeping on a hard surface, you can correct minor vertebral subluxations that were acquired during a working day. While sleeping on a firm bed, the spine is pulled in a line, and it returns to the correct state. This allows not only to avoid certain 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 eliminate their overstrain.
Provides an opportunity for the intestinal tract to resume work during sleep. On a firm bed, in an even position, spasms in the intestines, constipation disappear.
Improves and restores the activity of the nervous system.
It gives the body complete relaxation and ensures sound sleep.
Leads to good posture.

Second principle

The second principle is a firm pillow, it is needed to create favorable conditions for the spine to rest. The ideal pillow is a roller pillow that will provide good support for the cervical vertebra.

Advantages of a hard pillow:

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

A pillow with a roller 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 roller pillow, you can use a towel rolled tightly.

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

Katsuzo Nishe technique

Japanese gymnastics is a whole range of activities 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 his example. Niche has been painful since childhood. According to his diagnoses, many doctors predicted that he would not be able to live even up to 20 years, as he was frail and sickly. Nishe Katsuzo did not fold his hands, he began to study various healing methods and philosophies of all kinds of countries. As a result of his research and experiments, he realized that the body is one whole. So Nishe created a set of exercises that allow not only to improve the health of the body, but also to rid it of extra pounds. Indeed, many who performed exercises according to the Katsuzo Nishe system argue that this is not only a health improving technique, but also gymnastics for weight loss.

Physical activity according to the Katsuzo Nishe method

Gymnastics consists of a set of exercises that you need to do daily. They will help prevent bodily and psychological illnesses. 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 medical condition, back exercises will be the first step to recovery.

Improving posture - fish technique

This exercise is specially designed to correct the deformity of the spine. 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 deteriorate. People with a lack of physical activity already by the age of 50 experience pain in the back. Exercise contributes not only to the straightening of all curvatures of the ridge, it further improves the work of the heart, blood circulation, and bowel function.

Execution technique:

Sit horizontally on the floor or firm bed, face up.
Bend your arms at the elbow joint, while closing your fingers together under the cervical vertebrae.
Legs should be straight 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 movement of a fish, but the spine should be motionless. This exercise for the back must be done every day for 1-2 minutes.

Improving blood circulation in the body - baby joy technique

Exercise "Joy of a 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 renewed, there is a fight not only with cellulite, but also with excess weight. Exercise "Joy of a baby" is a kind of Japanese gymnastics for weight loss.

Execution technique:

Lie on your back on the floor or on a hard surface.
Place a hard pillow or rolled towel under your head.
Lift 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 (such movements are made by newborns when they are happy).
Continue to do the exercise for 2 minutes, and then lower your legs and arms.

When performing the Baby Joy exercise, all 4 billion capillaries 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 was 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 curvature of the spine greatly affect the volume of the body. Such violations of the structure of the human skeleton greatly affect the work of internal organs. A Japanese scientist has developed a special exercise that allows not only to return all the displaced bones to their place, to improve the work 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 healing the whole body.

Physical activity according to the Fukuji method

Thanks to the 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 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 the towel up. 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 roller under your back. It should be exactly under the lower back.
Spread your outstretched, straight legs to the sides, but so that when you bend your feet inward, you can connect your thumbs together.
Extend your arms behind your head, while turning your palms down and closing your little fingers.
For the first time, you need to stay in this position for 2 minutes, over time, increase the duration of the exercise to 5 minutes.

Morning exercises in Japan

Get ready to charge!

Japan is a country that always honors, preserves and observes its traditions and customs. Especially good, traditions associated with healthy way life. No wonder there are so many long-livers in Japan, and this is not the best ecological situation in the country! One of the interesting parts of Japanese culture is morning radio gymnastics, which has been broadcast every morning on local radio stations in Japan for almost a century (since 1928). The secret to this 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 take only 3 minutes 15 seconds to complete. In this short period of time, the participants manage to do 13 exercises of different types: aerobic, which involves many muscles and consumes a lot of oxygen, stretching and coordination exercises, and exercises aimed at strengthening the muscles. The result of such daily gymnastics is to increase endurance and plasticity, and strengthen the whole body as a whole.

If you are looking for a well-chosen and proven set of exercises for morning exercises, give it a try! Maybe these quick exercises are exactly what you need right now ?!

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

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

Gymnastics for everyone (which can be done even while 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 promotes rapprochement and increased cohesion in a team.

During the summer holidays, many district parenting 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 lesson and filled out the entire card will receive 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. Seniors are also happy to take part in morning exercises held for them in parks and special institutions.

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

Many Japanese women manage in the morning not only to water the flowers, load the washing machine, do the cleaning, but also make a herbal foot bath and devote about an hour to their 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 - ).