Is it possible to lose weight while lying down and doing nothing? Fitness trainers will chuckle incredulously, but there is such a way. The Japanese body shaping method is ideal for anyone who wants to get rid of a bulging belly and find a beautiful waist. And you only need a towel, or rather, a roller from it.
How Japanese gymnastics works and to whom it is recommended - read in today's article. You will also get acquainted with the opinions of doctors about the miracle technique, read the positive and negative reviews of those losing weight, master the technique of performing the exercise on videos.
The Japanese Fukutsuji method for weight loss is rapidly gaining popularity. And this is not surprising. Who refuses to lose weight and make the silhouette slimmer in just 5 minutes a day ?! Let's try to figure out what is the secret of this method.
How the Japanese system came to be
Know-how in the form of a roll of a slimming towel was invented by the Japanese doctor Fukutsuji. He decided to make the dream of every person come true - to get slim and do practically nothing for this. Moreover, the doctor promises that in addition to reducing the waist, you will get a bonus plus a few centimeters in height, excellent posture and an elevated chest. How is the effect of the miracle technique explained and why such impressive reviews? In fact, there is no magic here.
Unlike most nutritionists or fitness trainers, Fukutsuji focused on the human skeleton rather than adipose tissue. According to the Japanese, most people have a bulging belly not because of excess weight, but because of the divergence of the hypochondria and pelvic bones. That is why this figure defect occurs even in thin women and men. There are also many such people among Hollywood stars. They drive themselves to anorexia, but the stomach sticks out as before. This may be due to both the peculiarities of the physique (body type "apple"), and the discrepancy of the above-mentioned bones. It is with the help of lying in the position suggested by Fukutsuji that you can tighten your abdominal muscles and make your waist thinner.
Why is the result of weight loss more noticeable in overweight people than in lean and slightly overweight people? Agree that it is much more difficult for women and men who have shouldered several dozen extra pounds on their shoulders to move. The back bends under the weight of its own weight, and there can be no talk of a beautiful gait and posture. With the help of the exercise, you can stretch the spine and make the abdomen and waist area visually tighten.
How to properly apply the method for losing weight?
- Roll the towel into a tight roller. If you are just starting out with this method of getting rid of your belly, it is best to use a small towel. The roller from it should be at least 5-7 cm and no more than 15 cm in diameter.
- Tie the rolled up towel with a string or thick thread.
- Lie on a firm surface (preferably on the floor, you can use a gym mat).
- Place the roller under your lower back (ideally, it should be just below your navel).
- Now you need to straighten your legs and spread them shoulder-width apart, bring your clubfoot so that your big toes touch. The width between the heels should be about 20 cm.
- Hands must be placed behind the head, palms down. Connect the little fingers. If you can't fully extend your arms, that's okay. You will get better every day.
- You need to lie in this position for 5 minutes, but at the beginning of weight loss workouts, listen to your feelings. Do not try to endure the entire 5 minutes. Start gradually and then increase the time in this position. At the same time, make sure that the fingers on both hands and feet are connected.
- Try to relax your spine and feel a stretch in your back.
- After 5 minutes, you can get up from the towel, but you need to do it right. Do not under any circumstances rise as usual. While in this position, bones and joints move, so after finishing a workout, you need to get up very carefully. First, turn on your side and lie down for a while in this position. And only then slowly rise. It is very important that all your movements are fluid. This will help to avoid dizziness, pain in the back and lower back, arms. Try not to make sudden movements. Reviews of several women suggest that you can even dislocate your shoulder if you try to immediately take an upright position.
- After the procedure with a roller for weight loss, it will not hurt to perform several static exercises (for example, "Chair") and take several yoga poses ("Cat", "Downward dog").
People with great excess weight and diseases of the musculoskeletal system should be treated with extreme caution in the Fukutsuji method. With a hernia of the spine, you cannot use this method of losing weight!
Lose weight and grow up. Japanese technique: video
Agree that the technique for performing this static exercise is not as simple as it might seem at first glance. We invite you to watch a video about the method of losing weight according to the Fukutsuji method. From it you will learn not only how to correctly perform the procedure, but also get acquainted with the opinions of specialists and ordinary people about this know-how in the field of weight loss.
Reviews of doctors
According to some doctors, the Japanese method is indeed of interest. By regularly stretching the spine with a towel roll, you can visually reduce the abdomen. Note, it is visually, because this body shaping system does not contribute to weight loss at all.
Other experts are wary of this weight loss system and say that it can even harm. Doctors advise, before starting to practice the Japanese method for losing weight, to consult with a specialist. First of all, this applies to people with a sore spine. It also does not hurt to visit an orthopedist to be sure that with the help of this exercise you will not get health problems.
Some nutritionists consider towel gymnastics to be completely useless. They argue that a person gains weight not because of the divergence of bones, but because of metabolic disorders. But the masseurs say that this method of body shaping is ideal for straightening the spine, making the silhouette more toned, and the waistline outlined. And all this thanks to the roller. Rather, the effect it has. The clamps of the connective tissue break, the bones return to their place, it becomes easier to move, the stoop disappears. Many massage therapists use the Japanese method in their practice and talk about good results.
Reviews of losing weight
There are not many reviews on the Internet about the slimming towel roller. We have published some of the most interesting ones that will help you decide whether to try the miracle technique on yourself.
I have been practicing this simple exercise for over two months now. I can say that my stomach after the cesarean section has noticeably tightened. I saw the first results after 2 weeks. On my own behalf, I recommend gradually increasing the lying time according to the Fukutsuji method to 7-10 minutes.
The very next day after this procedure, my back ached as if I had been beaten. But after a couple of weeks, the pains disappeared, and it seems to me that my posture has improved. The stomach also began to "go away".
After giving birth, my protruding belly did not suit me at all. Therefore, I tried a lot of ways to remove it. When I stumbled upon Japanese towel gymnastics, of course I did not pass by! However, the first time I could not lie on the roller for more than 3 minutes. Then she began to increase the procedure time to 8 minutes a day. After 2 months I see good results. Minus 5 cm in the waist, an even posture and the pain in the lower back is gone.
Catherine
I decided to try this method for stretching the spine. At first, lying was very painful. My back ached madly. But after a while, the pain went away. I do not see that I have become taller, but it seems to me that the chest has risen and the waistline has become more beautiful. By the way, I additionally used a roller specifically for the breast.
After getting married, my belly started to enlarge. About a month ago I tried to practice the Japanese method with my wife. After all, losing weight with a towel roller is very interesting. Three weeks later, I noticed that my stomach had really tightened up and was no longer bulging in my clothes. Of course, this procedure does not help you lose weight, but it stretches the spine and, thanks to this, the abs looks flatter. Yes, and for the back, this exercise is useful.
Vladimir
Fukutsuji's method attracted me with its seeming simplicity. Reviews of those losing weight were promising, so I decided to try to lose weight without doing anything, placing a roller under my lower back. But in fact, these 5 minutes last forever. Initially, I wanted to improve my posture and narrow my waist, so after reading reviews on various sites, I took action. After a month of torment, I quit lying on a towel roll. This is terribly inconvenient and ineffective. The waist remained 70 cm, and the posture did not get any better.
When I first started doing this exercise, my lower back ached badly, and my arms did not straighten. After several procedures, my head also started to hurt. But I persistently continued my studies. After 1-2 months, the discomfort in the lower back stopped, the headaches disappeared. I can lie now as much as I want. With the help of this system, my belly was lifted very well and my back became much smoother.
After several weeks of "lying" on the bolster, my osteochondrosis worsened so much that one day I simply could not get out of bed. Then it was rubbed for 2 weeks and the injections were injected to make the pain go away. Perhaps the reason is that I initially had problems with the lower back, but I would recommend not to take risks.
I lay there for a week with a towel, but I realized that this was all just self-hypnosis. Losing weight without sports and proper nutrition, in my opinion, is impossible! But it really helps me.
Of course, it would be great to lose 10 kg a month, doing nothing, and just lying on a towel. Fortunately (or unfortunately) this is not possible. Of course, the roller procedure deserves attention. It can help to visually make the waist thinner, but only externally. The Japanese technique does not burn fat. We recommend using the Fukutsuji method in combination with proper nutrition and active sports training. And then you really will become the owner of a good body and graceful gait.
The towel will tighten the belly
In this video, you will learn how to properly lie with a towel under your lower back. You will also see the results of real people who have been doing the exercise for one month. The trainer repeatedly emphasizes that lying in a stretching position according to the Fukutsuji method does not contribute to the loss of extra pounds. Reducing the volume of the abdomen can be achieved by improving posture.
To lie down and lose weight is probably the dream of many. Believe it or not, there is such a method - the Japanese method of losing weight with a towel or the Fukutsuji method, named after the Japanese doctor who invented it.
This cannot be called a quick way to lose weight, but numerous reviews indicate that the method works.
How the Fukutsuji method works
Fukutsuji is a Japanese physician who has been involved in the treatment of the spine and joints for many years, developing exercises to reduce back pain.
He has many different exercises in stock, but one, with the use of a roller, gave good results and not only for back problems. At the same time, people have improved posture, decreased waist, decreased weight, and even increased their height. And there is an explanation for this.
As a result of his research, Fukutsuji came to the conclusion that with the divergence of the ribs, the upper part of the body becomes fat, with the divergence of the hips, the lower part of the body.
This can happen for various reasons. With age, growth in people decreases, the chest becomes sunken, the shoulders lean forward, the lower edge of the ribs moves apart, visually expanding the waist and changing its regular contours. The body becomes visually fuller. But this problem is not limited to the elderly population. In young people, the discrepancy between the hypochondrium and the pelvis, kyphosis and other posture disorders provoke a sedentary, sedentary lifestyle.
During the study, the Japanese doctor came to the conclusion that if you return the bones of the pelvis and ribs to their previous, correct state, you can achieve a decrease in body volume.
Based on his research, Fukutsuji wrote the book "Lose Weight Lying Down". The book became very popular and more than 6 million copies were sold in Asia alone. Later it was translated into different languages and became widespread in the West and in Russia.
The Japanese method of losing weight with a towel - how to do it right
An interesting exercise in that during its execution you do not need to do anything, just lie correctly for 5 minutes, placing a dense roller made of an ordinary terry towel under the lower back.
Required inventory
You don't need anything special - just a hard surface and a roller. This exercise should not be done on a bed or sofa. You can place a thin blanket on the floor or use a fitness mat.
An exercise roller can be purchased, but it is better to make it yourself from a regular terry towel. This way you can monitor your sensations by adjusting the density and size of the roller depending on your physique.
To make a roller, you need to take a terry towel approximately 1.5 meters long. Roll it up tightly and tie with tape. The length of the roller should be the width of your spine or slightly more. 
Stretching and sagging depends on the diameter of the roller; the larger the diameter, the greater the load. The recommended diameter is 7 - 10 cm. If you are experiencing back pain or any problems with the spine, you can first make a roller with a smaller diameter.
Execution technique
In this position, you need to lie for 5 minutes. The body at this moment should be relaxed, breathing even.
It seems simple, but in fact, your skeleton immediately begins to take the correct shape and the process can be painful, but this pain is quite bearable. If at first 5 minutes seems a bit too much for you, then you can start with 2 - 3 minutes, gradually increasing the time to the required time.
When doing practice, focus on your feelings. As I said, lying may not be comfortable, but there should be no strong pain.
The exit from the exercise must be correct. Do not make sudden movements, first turn on your side, and then get up. 
You can do the cat exercise to stretch your back muscles. 
For a better drawing of the waist and a high position of the chest, you can add additional exercises to the practice:
How much time to study
It all depends on the individual characteristics of the person. Someone can see the result in a week, but the lasting positive effect of this technique, when the body remembers its correct, starting position, will be 3 months of daily exercise.
During this period, you can straighten your posture, remove a sagging belly and reduce your waist by 5 cm.
Results of this technique
I would like to say right away that the Fukutsuji method does not have fat burning properties. Therefore, by doing only this static exercise, you will not be able to lose weight. This method is aimed at correcting the figure:
- the correct position of the bones and skeleton is formed, as a result of which the posture is corrected
- internal organs fall into place
- the muscles of the back are stretched, muscle spasms are relieved and the tightness in the cervical region goes away, the shoulders are straightened, the stoop goes away
- straightens the thoracic spine, visually rises the chest
- the ribs and pelvic bones return to the correct position, the abdominal muscles tighten, the abdomen becomes flatter, and the waist is narrower
- breathing becomes even, lungs are well ventilated
- the emotional state improves, sleep is normalized
The Japanese weight loss method works well with exercise. And if you connect the right food, an active lifestyle, then a change of wardrobe is definitely guaranteed to you.
In addition, watch the video to master the technique and perform it correctly.
Are there any contraindications for the Japanese Fukutsuji method, expert opinion?
The Japanese method of losing weight with a towel is the author's method of Dr. Fukutsuji and has not yet been scientifically confirmed. The opinion of our doctors is different about this exercise, someone is “for”, someone is “against”. Read some of them.
Evgeniy, rehabilitologist:
I would use this method with extreme caution, despite its simplicity. There are diseases of the spine in which these manipulations will be dangerous. Therefore, a preliminary examination of the spine and a clear diagnosis are necessary. The rule of medicine is do no harm.
Alexander, orthopedist:
There is nothing wrong with this technique. This is one of the many stretching exercises that chiropractors use in their practice. For certain indications, they are really effective. The main thing is qualified, correct use.
Yachmennikov V.V., reflexologist:
This Japanese technique is indeed of some interest. Body proportions can change under their own weight, and if this weight is used wisely, the effect will be expected. But I don't agree that this method is being touted as a way to lose weight and flatten your belly. There are no such mechanisms in this practice. At the same time, the waist can actually become narrower when the pelvic bones rotate. And this cannot but please the fair sex. The second point is that the moment of lifting after the exercise can pose a great danger. Do this gradually and carefully, first on the side, then sit down, then stand up. And third, I urge people who follow this method to be very careful. If there are problems, consult your doctor. Moving the spine and other bones of the skeleton out of place is serious.
- Since this is a load on the spine, it is not recommended to do the practice for more than 5 minutes, even if it does not cause any discomfort.
- For scoliosis, diseases associated with the spine and hip joints, as well as for spinal injuries of any age, it is recommended to consult your doctor.
- You should not practice at high temperatures, high blood pressure, with internal and external bleeding, as well as during pregnancy.
- You should stop performing the exercise if there is acute pain in the spine, spasm of the spinal muscles, if dizziness, headache, nausea, blurred consciousness appear.
- During this practice, it is not recommended to engage in those sports that increase the load on the spine, as they can interfere with the restoration of posture. These are sports such as running, all kinds of wrestling, football, volleyball, basketball, tennis, alpine skiing, horse riding.
- When working with simulators, consult with a trainer about the required load on the joints and spine.
Did you know that Japan is fighting obesity at the legislative level? In 2008, the country issued the "Metabolic Law". The document specifies the size of the waist: for men - 85 cm, for women - 90 cm. If a person's parameters exceed the permissible values, a fine is imposed and a condition is put forward for taking weight loss courses.
With an obesity rate of 3.5% in the country, the techniques used by the Japanese to keep a slim waist work wonders. One of them was developed by Dr. Fukutsuji ten years ago.
Towel - gymnastic apparatus
The Japanese towel roll technique is described in the bestselling Fukutsuji book.
The idea is to fix the human skeleton. The scientist conducted research, and found that the waist "sprawls" due to the divergence of the bones - the hypochondrium and pelvic. To return the body to slimness, the Japanese recommends ... lie for 5 minutes with a roller under your back.
The loin rises, which changes the shape of the body. After regular exercises, as the author of gymnastics assures, the figure acquires grace.
How to “lie” with a towel?
To charge, you will need a minimum set of equipment - a gym mat and a towel. The towel is rolled up into a tight roller with a diameter of 8-10 cm, secured with elastic bands, a tourniquet or rope.
A rolled towel is placed under the lower back at the level of the navel.
The exercise is performed in the following sequence:
They sit on the floor or other hard surface - a couch, a bed, put a roller.
They lie on their backs so that the rolled towel appears under the lower back at the level of the navel.
The legs are placed shoulder-width apart, the toes are connected (clubfoot effect), the heels are moved apart at a distance of 20-25 cm.
Hands are taken behind the head. The palms are pointing down, the little fingers are connected.
Maintain the position for up to 5 minutes, the back is relaxed.
Immediately after exercise, do not rise sharply! Slowly turn on their side and carefully get up from the floor.
Adjust the effect by moving the roller. Thus, a rolled-up towel under the lower line of the ribs makes the waist more pronounced, and under the bust it will raise this part of the body.
Gymnastics is performed in the morning or evening. In the first case, the body is charged with energy, in the second, sound sleep is provided.
Safety engineering
Before applying the technique, it is recommended to consult a doctor and examine the spine.... Possible exacerbation of osteochondrosis and increased pain in the ridge. It is contraindicated to engage in the Fukutsuji method for herniated or protruding intervertebral disc (protrusion of the disc beyond the ridge).
In order for Japanese gymnastics with a towel roller to bring results, the following rules are observed:
at first a small roller is used, the diameter is increased gradually. Adjust the size according to the sensations: there should be no comfort or pain.
charging time - up to 5 minutes, beginners start from 2-3 minutes.
if it is not possible to align the little fingers, at first they hold them as it turns out.
While the exercise sounds simple, it requires mastering the technique. When done correctly, the body feels trembling, vibration - this effect is achieved by tonic muscle tension. You should listen to your body and sensations.
Breathing while "lying" is uniform, deep, slightly slowed down. This contributes to the regulation of vital processes in the body. Experts in the Fukutsuji method recommend switching to a Japanese diet during classes in order to harmonize the mind and body.
What is good and bad method
The method of losing weight is also called gymnastics, which is wrong. It is a static stretching exercise that, according to Fukutsuji, brings bones back to their natural position. Without normalization of nutrition, sports, weight will not decrease.
The Japanese method solves the following tasks:
- improves posture;
- removes "tightness";
- increases growth;
- reduces waist and belly size.
The advantages include the fact that charging requires a minimum of props. Fukutsuji claims: the result is noticeable after 2-3 sessions.
Doctors say that there is nothing special in this technique. Similar methods are used in remedial gymnastics. And that is why classes should take place under the supervision of a doctor or at least after consultation.
Related videos:
Reviews
But what do users and doctors think of this technique? What are the reviews?
Tatyana, 40 years old: “I have been doing the Fukutsuji method for a month, my waist has decreased by 11 cm, my stomach is gone. Previously, my height was 163 cm. In ten years I have become "shorter" by 2 cm due to the stoop. Now I have returned to the previous indicator. "
Vera, 65 years old: “The technique with a back towel in 4 months helped me lose 6 cm at the waist. I wore an 85C bra, now it is 75C. The stoop is gone, the gait has become confident. But the weight is not going down. "
Alexander, 50 years old: “I did Japanese gymnastics for two weeks. Growth increased by 2 cm, waist volume decreased by the same amount. I stopped practicing, and the centimeters in the volume of the waist returned. I didn't feel any changes. "
Andrey Ivanov, doctor: “I doubt the effectiveness of gymnastics, as well as the medical education of its author. The Fukutsuji method would fail if it was examined by a college of doctors. Obesity develops due to metabolic disorders, which must be influenced, and not due to the divergence of bones. Exercise is dangerous for those with spinal diseases. If you have problems with excess weight and diseases of the musculoskeletal system, you should consult a doctor, and not look for a panacea on the Internet. "
Dmitry Alekseev, reflexologist: “Losing weight will not happen. The waist circumference may decrease, but this is a visual effect due to improved posture. "
Another Japanese Towel Exercise
And finally. Another Japanese technique suggests a towel as a sports equipment. Its creator, Imbari, suggests using the bundled accessory as an expander.
Here are some exercises with this shell.
Take the edges of the tourniquet, place it at chest level. Stretch with maximum effort. Such movements strengthen the muscles of the chest and arms.
Hands with a rolled towel over your head. Perform side bends to burn fat from the waist.
The towel is held behind the back. They try to stretch the tourniquet as much as possible. This will straighten your back.
You can try to do a set of exercises that are designed for a stretching expander.
Doing gymnastics according to Imbari, you can be sure that the extra pounds will go away faster. But if desired and in the absence of contraindications, no one bothers to use both techniques.
No weight loss
There is nothing difficult in this exercise, so I decided to try it. For a whole month, on a regular basis, every evening I lay down on a rolled-up roller and lay in my pleasure. I am not very overweight, 7-8 kilograms, the main fat is in the abdomen. When you stretch out on the floor, you feel a little pain in your lower back and arms. Muscle tension in the abdomen is felt.
I didn’t lose a bit of weight, therefore, I didn’t lose weight. The most annoying thing is that the fat on the stomach did not melt either. My posture improved only slightly. When you stand upright, the stomach is visually less visible - everyone knows this. This exercise is beneficial for posture, especially for those who sit a lot.
It seems to me that if a person is too obese, then it will probably be difficult for him to do this exercise and he will be able to lose a kilogram through effort, waste of calories. The exercise did not give me anything special. You can lie without a roller with the same success.
It is also called the Fukutsuji method. The bottom line is lying on a towel roll. In short, I lie on the floor, in winter on a cushion, put a towel roll under my back so that it is at the level of the navel and lie for 5 minutes. No more, and it won't work. It is important to lie in the correct position so that the arms and legs are in a special position, you can google and see a photo of how this is done. I have a roller diameter of about 10 cm, it can be less or more, this is individual, the main thing is to be comfortable. You need to breathe slowly, deeply, calmly.
Using this method, you will not be able to lose weight, but the waist will become narrower, mine has decreased by 14 centimeters, all fat deposits will go away from it. Plus, posture has improved, the stoop has gone. When I got the waist I dreamed of, I began to strengthen my back muscles, this time I put a roller under my shoulder blades. And after several such sessions, the 2nd chin decreased and the neck extended.
This is a free and easy way to tighten your core abs and back muscles, does not take a lot of time and does not require special skills. You just need to accustom yourself to do this exercise every morning.
A new-fashioned method, easy and simple, promising without diets, hunger strikes and physical. loads in just 5 minutes a day to help you lose weight. There may be benefits from such exercises, but not in any way in losing weight. Lying exactly on the priest, kg will not go anywhere, for this you need to work and sweat. Perhaps there will be some influence on posture, but on condition that everything is done correctly, in compliance with the technique. It seems nothing complicated, rolled up a towel, put it under the lower back and lay down, but you need to take into account the position of the towel, exactly under the navel, take into account the correct position of the feet, correctly stretch and strain your arms. For the first week I could not stand 5 minutes, it was difficult for me, I gradually increased the time. For a month, no shifts, the same weight, the same swollen waist. In addition, with a sharp rise, there were frequent clicks in the joints, which is not good. Still, during the class, they shift, you must definitely consult a doctor, otherwise you can easily harm yourself. And do not forget that the towel method is an oriental technology, they have a different outlook on health problems.
Nice stretchI decided to try the Japanese method more in order to straighten the spine. Losing weight was also not superfluous, but I did not have a large number of extra pounds. It is difficult to call the recumbent five-minute workout, rather, it is a relaxing rest on a roller. Not a single day can be missed. If for exercising in the gym it is enough 3 times a week, then in this method the regularity is in the 1st place. A lightweight, low towel roll was twisted. The tall one can be used for those with a healthy back. I can't understand why the roller needs to be made from a towel, why not from a thin children's blanket, for example.
I stretched for 1.5 months, at first the position seems uncomfortable, but gradually you get used to it. After a while, the roller was moved from the lumbar spine under the thoracic spine in order to influence the entire spinal column. Bottom line: after 1.5 months, growth increased by 1 cm, stretching really helped to straighten the spine a little, the skeleton took the desired shape, but the extra pounds did not disappear anywhere. Rather, for the prevention of scoliosis, this technique is better suited than for weight loss.
When describing the method, almost no one writes that lying on a rolled towel cannot be longer than 5 minutes. So I unknowingly, to enhance the effect, sometimes lay for 10-15 minutes, after which my seemingly healthy back began to ache and ache. It's good that she stopped in time, otherwise she could have earned herself a curvature. It turns out that I spent 2 weeks in time, but in total I went through the full course in minutes. My back ached for another 2 weeks, smeared it with warming ointments, then everything went away.
In addition to this danger, the method is still quite cunning, it presupposes "the unity of mind and body," therefore classes must be accompanied by proper nutrition. It turns out that simultaneously with this technique, you still need to follow a diet. Lying on one towel, you will not lose weight - the hidden meaning of the method. Of course, in combination with PP, a positive result is possible.
The advantages of the Fukutsuji method are only in its accessibility and simplicity. Well suited for the lazy and for those who do not have funds for fashionable diets and supplements. I didn’t find any more advantages.
But also straighten your posture, add a few centimeters to your height. This method should be treated with caution, as it is in many ways reminiscent of therapeutic massages for the back; if used incorrectly, some problems with the spine may be aggravated.
The gymnastics technique is based on karate-do, it includes exercises that combine statics and dynamics at the same time.
Gymnastics was developed, which noticed that the abnormal position of the pelvic bones gives an increase in volume in the abdomen and waist. So the method is mainly aimed at putting the bones back in place by doing exercises on the back and spine.
Gymnastics for fast weight loss of the abdomen includes only one exercise, which must be done within 5 minutes.
For classes you need:
- A hard, level surface, such as a floor;
- Towel, preferably terry;
- A tourniquet or cord to turn the towel into a roller.
Tip: Choose a towel that is larger than your shoulders so that you end up with a thick roll as wide as your shoulders.
Exercise method:
Roll a terry towel into a roll, tie it with a pre-prepared cord or a tourniquet so that the roller will surely not roll out.
- Sit on the floor, straighten, and place a roll of towel behind you.
- Smoothly, slowly lie on your back, while holding the towel so that the roller is just below your navel when you lie down.
- Move your feet apart from each other shoulder-width apart and connect the feet together diagonally, "squat", the big toes should touch, and the heels are about 20 centimeters apart.
- Straighten your arms along your body and bring them behind your head, do not bend them, while the little fingers should be connected, and the palms should be turned to the floor.
- Control the position of your body, pay attention to the big toes and little toes.
- Try to lock in this position and stay in it for 5 minutes. Slowly and smoothly rise from the floor, after completing the exercise, stand up very carefully so as not to injure the spine.
This is the most basic form of this exercise, after you can be in this position for 5 minutes, it can be modified. Depending on the purpose you are pursuing, the roller can be placed under various parts of the back, for the waist - at the level of the lower ribs, for the chest - at the level of the shoulder blades.
Do not try to endure all 5 minutes at once, start with a minute or two and gradually add time, the workout is not as easy as it seems.
- The muscles must be in tonic tension, that is, they must be strained to such an extent that they tremble;
- Concentrate on your feelings and sensations from the exercise;
- Watch your breathing, it should be smooth, viscous, continuous, conducive to the restoration of the body;
- Organize your meals, following a Japanese diet would be a great addition to losing weight.
Fast and stomach happens due to stretching of the spine, and not due to, you lose weight because you grow. The Fukutsuji method is contraindicated for people suffering from various diseases of the spine, scoliosis, herniated discs.
Imabari method
The Imabari method is another type of Japanese gymnastics with a slimming towel. It is not as dangerous as the previous one, and is aimed at overall weight loss of the body, and not the belly separately.
Some exercises:
- Grab the edges of the towel, raise your straight arms to chest level and begin to stretch the roller in different directions. You should feel tension in your chest and arm muscles. Do it 20 times. Exercise helps remove fat deposits in the lower forearm.
- Take a towel, as in the previous exercise, raise your hands up and begin to stretch the roll. Add left-right bends, making sure your arms don't bend. When doing this exercise, you should feel tension in the obliques and arms. The slopes form the waist well, the towel acts as an expander. Exercise helps to remove excess fat from the abdominal area, it must be repeated 10 times in each direction.
- The starting position is the same, now you need to put straight arms behind your back and pull the edges of the roller away from each other. This exercise strengthens the muscles of the back, arms, improves posture, and helps with the back and abdomen. Repeat 20 times.
- Grasp the edges of the towel, raise your straight arms up, and, bending them at the elbows, lower the towel to the level of your neck. The exercise is also aimed at strengthening the back and arms, helping to remove fat from the upper part of the forearm. Repeat, like the previous ones, 20 times.
- Lie on the floor, make a loop out of a towel and grab your left or right foot, while bending your leg at the knee. Begin to straighten your leg, you should feel tension and tension in the muscles of the thigh, under the kneecap and abs. Exercise helps remove fat from your thighs and belly. on each leg you need to exercise within a minute.
This simple set of exercises will take no more than 10-15 minutes a day, but it helps to quickly strengthen and tidy up the whole body. The number of repetitions in the exercises can be gradually increased, then the results will be significant.
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