Domestic consumers have special confidence in all products that were made or invented in the Land of the Rising Sun. This also applies to systems for reducing excess weight - Japanese gymnastics has acquired its loyal fans in our country. It is tempting that you do not need to strain yourself when doing the exercises, but the authors of the techniques promise just amazing effect.
The concept of "Japanese gymnastics" includes 3 main systems: Tabata, Fukuji and Imabari. All types of exercises are aimed at general health improvement of the body, weight loss is considered a pleasant "side effect" here. You need to perform very simple manipulations, even a physically unprepared person can handle them. Very little time is spent on classes, which also attracts those who want to become slimmer.
Exercise claims:
- improved blood flow;
- acceleration of metabolic processes;
- improved posture;
- stabilization of the work of all internal organs;
- acceleration of lymph outflow;
- prevention of joint and spine problems.
Losing weight, 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 the Fukutsuji roller exercise, you can become 1 cm taller and as much as 4 cm slimmer!
The result is impressive, but is everything going so wonderfully as the Japanese promise us?
Types and their characteristics
The Japanese come up with techniques that do not require the expenditure of effort and energy. At first glance, it may seem that this is 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 costs, on the contrary, are delightful in Asian countries.
Popular gymnastics techniques:
What's the catch?
All three methods promise very fast and practically does not require a lot of effort and time to lose weight. However, it's worth understanding what actually happens when you exercise.
The famous "recumbent gymnastics" Fukutsuji really helps to reduce the waist, as it uses a technique from yoga, which allows you to expand the pelvic bones and put the spine in the correct position, hence improving posture, adding height, harmony. But doing such manipulations on your own is strictly contraindicated, especially if you have problems with the spine. This method does not help fight body fat.
Imabari will also not help you get slimmer, as it is a simple exercise that can replace morning exercises... With the help of a towel, you will be able to wake up the body and set it up for productive work, but not lose weight in any way.
Tabata involves the use of special combinations of exercises, it can only have an effect if the program is compiled by a specialist, and not taken from video tutorials on the Internet. Considering that one exercise is performed only for 4 minutes, it will be more expedient to introduce this technique into fitness programs than to use it as an independent measure for losing weight.
Features of Japanese gymnastics
Copyright for the Japanese is akin to the lotus - it is sacred, therefore it is rather difficult to find precise recommendations on how to correctly perform the exercises according to a particular method. On the Internet, you will be offered to buy special books and discs with training videos, but it is almost impossible to find valuable information in the public domain.
Therefore, if you nevertheless decide to improve your health with the help of Japanese gymnastics, it is best to contact a specialist who will help you create an optimal program and teach you how to perform the movements correctly.
Remember that the methods themselves do not give any weight loss effect, they can only become an additional measure for weight loss.
Contraindications to exercise:
- back problems;
- musculoskeletal system injuries;
- underdeveloped supporting back muscles;
- diseases of the cardiovascular system;
- some chronic diseases during an exacerbation.
The expediency of classes
The exercises that all three Japanese techniques offer are somewhat effective, but they cannot fight body fat on their own. Feedback 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 gym.
Lose weight with the help of effective and safe programs for the body and always be healthy!
Japanese gymnastics is a breakthrough in the treatment of spinal diseases and the fight against excess weight. To lose weight, you no longer need to mock your body with the help of diets, you do not need to buy expensive ointments for the back to relieve pain in the spine. Gymnastics for weight loss helps not only to reduce excess weight, but also to improve the health of the whole body. Such a charge 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. 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 the body weight evenly, give all muscles the opportunity 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.
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:
- 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.
- 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.
- 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.
- 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.
- Lie in this position for 5 minutes. You can relax, but it is important to keep your fingers and toes closed.
- 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:
- Grab the edges of the towel with your hands and stretch at chest level with maximum effort. Strengthens the arms and pectoral muscles.
- Raise your arms up and, stretching the edges of the "expander", bend to the right and left.
- Helps fight fatty deposits in the waist.
- Stretch the towel behind your back. Aimed at improving posture.
- 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.
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, "nap", 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.
THESE ARTICLES WILL HELP YOU Lose Weight
Your feedback on the article:
The dream of all women - to have an excellent figure without much effort, was embodied in the technique of the Japanese healer Fukutsuji. The doctor has been dealing with overweight problems and treatment of the spine for 20 years. The Japanese is the founder of not only the advanced technique named after him, but also owns the hospital. All her patients practice gymnastics with an ordinary towel, and positive results have been achieved in 95% of cases. To start classes, you need to study the rules for performing the exercise, the presence of contraindications for these classes and the effectiveness of Japanese gymnastics.
Fukutsuji method for weight loss
The Japanese Towel Slimming Method is essentially a static exercise with the effect of stretching the spine. Initially, gymnastics was intended to solve problems with the back, bones and joints. Only after a while, Fukutsuji noticed that after the anatomical restoration of the spine, there was a decrease in the waist, straightening of posture and an increase in the growth of a person.
The principle of action of gymnastics with a roller is to form the correct posture. The Japanese methodology is based on the theory of studying the causes of excess weight gain. Fukutsuji identifies two factors:
- Human bones are constantly exposed to negative effects - incorrect posture, sitting at the computer, childbirth, excessive stress. This leads to the divergence of the rib and pelvic bones, and then to the accumulation of fat in the thighs, buttocks, and abdomen.
- Displacement of the bones causes an incorrect arrangement of internal organs, which leads to metabolic disorders and weight gain.
The mechanism of influence of Japanese gymnastics for weight loss with a roller to reduce the waist and hips is to stretch the pelvic bones and hypochondrium, the effect of exercises on the spine. If it functions normally, then the internal systems of the body are also working well. If there are problems, then the whole process of life is disturbed.
Japanese gymnastics for weight loss with a roller on weight acts conditionally. Exercise stimulates the production of brown fat, which is not stored like white fat, but is burned to maintain body temperature. The process is explained by the construction of the brown cage. Its cytoplasm contains mitochondria that stimulate fat oxidation. The increased blood supply, due to the large number of capillaries, helps to increase the amount of oxygen for burning fat. As a result, energy is generated.
In other words, the exercise itself does not burn “problem” fat - it helps it not to be postponed, to correct posture, to put the pelvic bones in place, which over time will lead to a decrease in the waist, straightening of the shoulders, i.e. the figure will visually become slimmer. Supplementing gymnastics with a healthy diet, physical activity, will help you use the technique to reduce weight.
Japanese towel roll technique - rules and principles of action
Before you start lying on a towel, you should study the basic rules and recommendations to achieve an effective result from gymnastics. The rules include:
- Firm surface - for a clear fixation of the spine.
- Observance of exercise time - exceeding can be harmful to health.
- Breathing should be slow and even.
- Training time - gymnastics is carried out 2 hours before or after meals.
- Schedule - Exercises should be done at the same time every day.
- The dimensions of the roller are 7-15 cm in diameter, at least 40 cm long. It should correspond to the width of the back or be 2-3 cm larger.
To do the exercises correctly, you must follow the recommendations. They are as follows:
- After completing gymnastics, you should not make sudden movements - you need to smoothly roll to one side and lie down for a couple of minutes.
- At the beginning of the session, you will have to overcome the pain from the load on the incorrectly positioned bones.
- If after 5-6 workouts the discomfort does not go away, you should temporarily stop doing gymnastics.
- It is necessary to study according to the method only with a positive attitude.
Japanese gymnastics for weight loss with a roller assumes compliance with the measure. The first days of classes, lying should not exceed 1-2 minutes, so that the load is gradual. In this case, it is better to use the diameter of the roller no more than 7 cm. It can be increased by 2-3 weeks of exercise. It is important to listen to your feelings. If everything is done correctly, then the person feels how the bones assume a natural position, and the stomach and sides are pulled into the abdominal cavity.
The effectiveness of gymnastics
The use of the methodology of Dr. Fukutsuji in combination with the regularity of classes, proper nutrition, allow you to achieve excellent results. These include:
- decrease in waist volume by 5-7 cm in 3 months;
- strengthening the spine, correcting posture;
- increase in height by 2-3 cm;
- getting rid of cellulite;
- improvement of blood circulation, due to which pressure is normalized;
- reduction of pain in the joints, neck, lower back;
- correction of the shape of the breast;
- normalization of sleep.
In confirming the effectiveness of Japanese gymnastics for weight loss with a roller, it is recommended to monitor the changes occurring in the body. To do this, you can use photographs before and after several sessions, keep a diary of observations with measurements of volumes, a description of the current state. So you can visually assess how much the stomach is drawn in, the chest is raised, the posture is leveled. These methods will be a great motivation to continue gymnastics.
Execution technique
The location of the roller determines which zone will decrease in volume. Correct performance of the exercise is the guarantor of positive changes in the body. Japanese gymnastics for weight loss with a roller provides for starting a lesson from 1-2 minutes, gradually bringing it to 5-10 minutes. The roller can be rolled out of a terry towel by wrapping it tightly with tape or strong thread. The diameter of the device must be varied so that the person does not experience severe pain.
Japanese Back Roller Exercise
The back exercise is simple. The algorithm of actions is as follows:
- Place your body horizontally, place a roller under the lower back, clearly above the level of the navel.
- Legs should be straight, heels should be apart and firmly pressed to the floor, and thumbs should be connected.
- Place your hands behind your head, palms down. In this case, the little fingers should touch each other.
- Then you should relax and lie there from 30 seconds to 5-10 minutes.
- After that, you need to gently roll to one side and lie down for a minute.
- Then get on all fours and slowly get up.
In order to get rid of the problems caused by cervical osteochondrosis, we must resort to the following method. Its description:
- Make a roller with 2 ping-pong balls, which are placed inside the sock, then tied together with an elastic band.
- Next, lie down on the floor and place your neck between the balls.
- The exercise time is 3-5 minutes. The first results will be visible in a couple of days.
Gymnastics to reduce the volume and improve the shape of the breasts
To correct the chest, it is necessary to perform the exercise in a manner similar to back exercises. In more detail, the process looks like this:
- Lying on your back, place the roller under the sternum in the area of the shoulder blades.
- The arms should be extended behind the head, palms down with the touching little fingers.
- Legs are extended, heels are spread apart and pressed to the floor.
- The feet should be directed inward so that the thumbs constantly touch each other. You can tie them with a ribbon.
- You need to lie down for 3-5 minutes, in a relaxed state.
- Breathing should be even.
- You can't get up suddenly - you need to roll onto your right side, and then slowly get up.
Exercises for slimming thighs and cellulite
It is possible to reduce the volume of the thighs, get rid of cellulite in 2-3 months of constant training. This requires:
- Lie with your left side on a hard surface.
- Place the roller under the thigh, resting on your hands.
- The right leg should be brought in a bent position in front of the left, which should rest on the side of the foot on the floor.
- It is necessary to roll your hips up and down the roller for about 3-5 minutes.
- Next, the left thigh must be changed to the right one, and similar exercises must be done on it.
Pros and cons of the technique
Japanese gymnastics for weight loss with a roller has its positive and negative sides. The pluses include:
- Ease of use - the exercises do not take much time, even a child can do them.
- Accessibility - No gym equipment, massage or gym required for gymnastics. All you need is a towel roll tied with a strong thread.
- Complex action - the exercise affects all parts of the spine, removes cellulite, raises the chest, reduces the waist, hips.
- Safety - the risk of injury is absent if caution is observed, the technique of performing the exercise.
Inherent in Japanese gymnastics and relative disadvantages. These include the following factors:
- Discomfort at the beginning of workouts or with incorrect body posture.
- Low efficiency of weight loss - you can only lose weight by reducing the volume, and the weight practically does not change.
- The need for a diet - to obtain lasting weight loss results, you must not exceed 1400 kcal per day.
Contraindications and side effects
Japanese gymnastics for weight loss with a roller does not require specific indications and is suitable for almost everyone. If there are any problems with the spine, a consultation with an orthopedist or chiropractor is necessary before starting classes. It is contraindicated to perform gymnastics with the following diagnoses and conditions:
- osteochondrosis;
- hernia;
- scoliosis;
- protrusion of intervertebral discs;
- hypertension;
- neurological pathology;
- pregnancy, lactation;
- problems in the work of the hip joints;
- internal and external bleeding;
- increased body temperature.
Exercise on rare occasions can cause some complications. In this case, it is necessary to stop gymnastics, consult a doctor if the pain persists. The list of complications is as follows:
- acute pain in the back due to compression or inflammation of the nerve roots of the spine;
- clouding, loss of consciousness;
- spasm of the back muscles that does not go away even after the end of the exercise;
- increasing migraine;
- nausea, dizziness;
- malaise 10-20 minutes after gymnastics.
Video
