Japanese gymnastics for excellent posture and a slim figure. Junan Taiso: Japanese Exercises for Longevity Japanese Body Gymnastics

Remedial gymnastics In the subacute stage, treatment with a position continues, and other types of physiotherapy exercises are gradually added to it. First of all, remedial gymnastics. It is carried out in the initial position lying, sitting, standing. The choice of the starting position depends on

Japanese gymnastics for weight loss is more than effective methods to give the body slimness and beauty. Such activities also contribute to the improvement of the spine and the whole organism as a whole. The trainings are based on the karate-do technique, the roots of which go back to the distant past. The very same gymnastics as a real way to reduce weight began to be used relatively recently. This is not just one, but different, sometimes diametrically opposite techniques, in which there is both a static and a dynamic component.

Features of Japanese gymnastics for weight loss

Exercises that seem simple at first glance require a special technique. Tonic muscle tension (feeling 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 slowed down, that is, contribute to the regulation of internal processes in the body. A highly desirable component of such training is the Japanese diet, because in the country 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 food.

For weight loss in Japanese, active training according to the Tabata protocol and two original methods are most often used, which are perfect for those who are not ready for significant loads, but do not part with the desire to get rid of fat ballast. This is the Fukutsuji method, which suggests losing weight while lying down, and a set of elementary exercises using the Imabari technique, performed with a regular towel.

Fukutsuji method - statics with a healing effect

The Fukutsuji technique is named after the name of the author who developed the system and described it in his book. The edition has a circulation of 6 million copies and was sold out in record time. The Japanese doctor concluded that the divergence of the rib and pelvic bones causes an increase in body volume in the waist area. He came up with an original exercise for the back and spine, which helps to return the pelvic bones in place and restore the normal position and function of internal organs. To complete the exercise you will need:

• flat and firm surface (floor or hard couch);
• regular terry towel;
• ribbon, lace or string to make a cushion;
• 5 minutes of free time.

The towel needs to be taken in such a size that a sufficiently dense roller is obtained, corresponding to the width of the body. Before starting, you can measure the height and waist to compare the indicators 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:

1. You need to sit on the floor and put the roller across the body behind the back, approximately at the place where the lower back will be.
2. Slowly lower yourself onto your back and adjust the position of the rolled towel. It should be located clearly at the level of the navel.
3. Relax and spread your legs shoulder-width apart. Give your feet a position so that your heels are on the floor and your thumbs touch. To avoid the temptation to change the position of your legs, you can put a small pillow on top.
4. Stretch your arms, bring them up behind your head, turn your palms down and connect the little fingers. If you can't keep your arms straight, that's okay. Do what you can, over time everything will work out.
5. Lie in this position for 5 minutes. You can relax, but it is important to keep your fingers and toes closed.
6. You can not abruptly get out of the prone position. First you need to turn on your side, rest a little, and only then get up.

This is the initial exercise. In the future, it can be slightly changed. For a more dramatic waist, the bolster is placed under the lower ribs. High breasts can be obtained by placing a "sausage" under the shoulder blades. The seeming simplicity of such training captivates, but in practice it is sometimes difficult to sustain even half of the specified time. It is not necessary to exert super-efforts, the duration of the lesson can be increased gradually. Please be patient, because regular implementation will be required for a positive result.

It may seem that such Japanese gymnastics for weight loss is contrary to all common sense, and it is impossible to just lie down and lose weight. This is partly because Dr. Fukutsuji's development is not aimed at traditional fat burning. The spine is stretched, the pelvic bones gradually return to the 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 form of scoliosis. Also, various spinal injuries, protrusion or herniated intervertebral discs serve as an obstacle.

Imabari Method - Elementary Towel Exercise

Strength sports with the use of weights are not popular in Japan - fragile Japanese women prefer to maintain their harmony with more calm and harmonious exercises. Unlike the previous method, the towel is used here as an expander. If you do not know how to organize morning exercises, you can safely use the following easy exercises:

1. Grab the edges of the towel with your hands and stretch at chest level with maximum effort. Strengthens the arms and pectoral muscles.
2. Raise your arms up and, stretching the edges of the "expander", bend to the right and left.
3. Helps fight fatty deposits in the waist.
4. Stretch the towel behind your back. Aimed at improving posture.
5. From a prone position, do stretching for the legs, grabbing the foot with the tissue. Strengthens the muscles of the thighs and abdominals.

Other useful exercises that will give you vigor and charge you with a great mood in the morning are shown in the video:

Such Japanese gymnastics for weight loss can be adopted by untrained people and those who are recovering from illness, injury, childbirth. It is unlikely to help a sports person lose weight - a special complex for drying the body will be more beneficial here. But for beginners, a towel as an elementary 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 according to the Tabata method

This method is fundamentally different from those discussed above. It is built on the principle of interval training, which consists of short-term alternation of intense exercise and rest. In this case, the tissues of the body are actively saturated with oxygen, the metabolism is accelerated many times and the 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 about contraindications.

Morning work-out 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, try it! 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 in recent times its distribution began to decline. This is largely due to the general aging of the population in Japan. Elderly people are also happy to take part in morning exercises, which are carried out 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 - ).

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 only with a roller and an 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.