In fact, Japanese gymnastics for weight loss is not just one method. There are three products known under this name - training according to the Tabata method, “lying down weight loss” by Fukutsuji, and gymnastics with an Imabari towel. Sometimes Chinese gymnastics by Jiang Fei are called “Japanese,” which is wrong, and the Tibetan set of exercises “Eye of Rebirth,” which is also wrong. Japanese techniques are united by a certain aura of mystery. Everyone is sure that they work, but how exactly... few can explain. They usually write that “years of research have led to the creation of a revolutionary method.” But despite all their revolutionary nature, all 3 Japanese gymnastics are aimed at solving specific problems, and not at replacing a simple “proper nutrition + exercise” complex.
Peculiarities
Japanese gymnastics, which are used for weight loss, are often compared to Chinese ones. Indeed, they have a lot in common:
- Most of them are based on the principle of proper diaphragmatic breathing, which provides tissues with oxygen - the main fat burner;
- physical activity allows you to burn enough calories every day;
- Along with them, great importance is given to the mental state, and the absence of depression and worries eliminates overeating, which occurs precisely against the background of an increase in stress hormones;
- Japanese techniques are not suitable for rapid weight loss: the first results (and the most modest ones) can only be noticed after a month of training.
However, Japanese weight loss systems are still different from Chinese ones. Firstly, any gymnastics should be carried out with a change in eating habits. And if Tibetan monks offer predominantly vegetarianism, then in Japan the basis of diets is seafood, fish and rice.
Secondly, all Chinese systems are based on ancient teachings and healing practices. Here you will have to deal with the author’s methods. They were developed by athletes, candidates of science, nutritionists, fitness trainers, etc. This is a significant difference, because in the latter case, all sets of exercises are adapted to modern conditions, although they are also based on the knowledge of Japanese traditional medicine.
To the origins of the appearance
Gymnastics is considered to be relatively young, because it appeared in 1933. According to many scientists, a complex consisting of four exercises can stop the aging of our body. This unique technique was founded by a simple man named Nagai. It all started when a businessman had health problems. He devoted a lot of time to work and completely forgot about rest - all this caused a stroke at the age of forty-two. He survived, but according to doctors, he had to remain a vegetable for the rest of his life. Of course, Nagai did not agree with this and decided to act contrary to the established diagnosis - he began to fight. First, I performed simple exercises on a gymnastics mat, and then read the sutras. The restoration process of motor functions took a long time, but thanks to perseverance and patience, the Japanese returned to health, and his body became quite flexible. As a result, his gymnastics was recognized by more than two hundred countries around the world. Currently, it continues to gain popularity, and in Japan such a complex is included in the school curriculum.
Fukutsuji
It is worth trying weight loss with a roller according to the method of Fukutsuji, the famous Japanese doctor who offers gymnastics using the most ordinary towel.
Principles
Initially, the technique was developed to restore the musculoskeletal system, which, due to age and various external factors (injuries, working conditions, environment), suffers serious damage. As a result, over the years, a person develops pain in the back and lower back, stooping, and the pelvic bones diverge unnaturally. Scientists have long found out that all this ultimately leads to an increase in waist size.
Therefore, despite the fact that Japanese gymnastics with a roller was originally intended to treat the spine, as a result of regular exercises, the waist becomes noticeably narrower, the chest rises, and the back straightens - correction of the figure, as they say, is obvious!
And if we consider that Fukutsuji strongly recommends that exercises be accompanied by adherence to the principles of proper nutrition and exercise, weight loss as a result of such training becomes understandable and explainable.
Exercises
- Prepare a special sports roller or roll a towel into a small, tight roll and tie it so that it does not unroll during the exercise.
- Lie with your back on the floor or massage table - the surface should be flat and hard.
- Place the roller under your back exactly under your navel.
- Spread your legs shoulder width apart. Turn your feet inward so that your big toes touch each other without any tension. If for some reason it is difficult to hold them in this position, you can put a small press on top of them (in the form of a pad, for example) or tie them (without squeezing).
- Stretch your arms up above your head. Place them on the floor, palms down. The little fingers touch each other, and the thumbs point in different directions.
- Relax your body as much as possible.
- Do not throw your head back, lightly touch your chin to your chest.
- Lie in this position relaxed and soft. Close your eyes. Breathe evenly and calmly.
- Execution time: 5 minutes.
Before practicing this system, it is strongly recommended to obtain a doctor's permission through a medical examination. Considering that the impact will be primarily on the musculoskeletal system, any changes in which are very dangerous, it is necessary to strictly observe contraindications:
- pain in the hip joints;
- hypertension;
- spinal hernia;
- bleeding;
- elevated temperature;
- protrusion of vertebral discs;
- restless legs and arms syndrome;
- scoliosis;
- spinal injuries.
Gymnastics from Dr. Fukutsuji is not only popular, but also effective, not only in terms of weight loss, but also in terms of improving the health of the body. It can be recommended for those who are overweight and have problems with the spine.
Benefit for health
Thanks to these exercises, the spine straightens, metabolism is stimulated, and joint mobility improves. In addition, the immune system is strengthened. During the implementation of the complex, growth hormone - somatotropin - is produced. It is he who in large quantities contributes to human longevity.
Gymnastics is also a great way to relieve stress after a hard day at work.
Some inspirational incentives:
- smoothing wrinkles;
- a slim body;
- good dream;
- Suitable for activities at any age.
By performing Japanese gymnastics Makko-ho for beginners, you can improve the flexibility of your own body. Moreover, it is not only about doing simple exercises, but also about perseverance, patience and a willingness to cope with difficulties. Over time, you will feel how your body is filled with vigor, and your ligaments become more elastic.
Imabari
Another Japanese gymnastics with a towel is imabari. However, here this item acts as sports equipment for working out various problematic parts of the body.
Principles
Imabari excludes strength training and is based on aerobics. Therefore, prepare dance music in advance, to which you will perform exercises for losing weight in the abdomen, legs and arms - the load is equally distributed between all parts of the body, which allows you to get rid of fat reserves almost everywhere.
All the exercises are very simple, and even beginners can easily handle them. The towel is twisted into a rope, rolled into a roll or stretched out lengthwise, grabbed by the ends with both hands and used as a large homemade expander.
The result is good stretching, a flexible and elastic body, and a reduction in volume. However, without proper nutrition and physical activity, gymnastics is unlikely to contribute to weight loss.
Exercises
- Hold the rolled towel in outstretched arms in front of you. Turn your body to the right, place your arms while maintaining the width as far behind your back as possible. Repeat on the other side.
- Stretch the rolled towel and lift it above your head. Bend your torso in different directions, holding the towel in your outstretched arms. An excellent exercise for losing belly fat.
- Place your hands behind your back and pull on the towel. Bend your lower back back, pushing your pelvis forward as much as possible.
- Lie on your back, raise your leg, bend it at the knee. Place a rolled towel over your foot, holding its edges with your hands. In this position, try to straighten your leg and then return it to its original state. Repeat for the other leg. The exercise resembles a “bicycle”, so it is actively used for losing weight in the legs.
- Lie on a rolled towel, placing it under your lower back. Relax for 5 minutes (analogy with Fukutsuji gymnastics).
Such light physical activity will definitely not give you colossal results, but the muscles will get their tone. This gymnastics can be considered as an excellent preparation for intense training. Therefore, it is recommended to include imabari in morning exercises or warm-up before serious cardio exercises.
Basic Rules
To get the most out of the exercises, follow these simple rules when performing them:
- the back should always be straight;
- bending forward, exhale, returning to the starting position - inhale;
- You need a short break between exercises;
- load the ligaments gradually. It shouldn't hurt you. Discomfort - yes, but only until your stretching improves;
- when bending forward or backward, do not help yourself with your hands. They are your safety net, not your leverage;
- Before starting the complex, do a little exercise to warm up your muscles.
Tabata
Japanese Tabata gymnastics became a real revolution in its time. She has changed the attitude towards weight loss in general, as she suggests doing just 4 minutes a day and at the same time losing up to 4 kg in a week.
The technique was developed by Dr. Izumi Tabata together with specialists from the Tokyo Institute of Fitness and Sports. In 1996, their innovative discoveries spread all over the world and allowed thousands of people to breathe easy, for whom the problem of excess weight had finally found a quick and effective solution.
Principles
For 4 minutes you need to alternate intense loads with short rest. 20 sec exercise is performed at maximum pace - 10 sec rest. This set is repeated exactly 8 times. The mechanism for losing weight is very simple: this training regimen starts a fat burning process that lasts for a full 24 hours. Moreover, sets of exercises are selected in such a way as to involve a larger number of muscles. The system does not require any diets or additional dietary supplements.
All exercises should be done as quickly as possible. It’s better to write down the results (how many squats, jumps, and crunches you did per set) to track your progress.
Exercises
- I set
Stand up straight, back straight, tighten your abdominal muscles as much as possible, spread your legs slightly wider than your shoulders. Do deep squats for 20 seconds. When exiting them, raise your arms to chest level.
- II set
Rest for 10 seconds, sit down on the floor, quickly jump out of this frog pose, stretching your arms up. Land in the starting position, repeat.
- III set
Stand in a plank position, while jumping, take turns pulling your knees to your chest as close as possible, and then quickly return to the starting position.
- IV set
Lie on your back, twist in different directions, trying to reach your knee to the elbow of the opposite hand, then in the opposite direction.
Then the sets are repeated again. A fast pace will provide sufficient stress to the muscles and speed up the fat burning process. It is important to avoid any hitches during the training, so for the first time it would be logical to write down the training protocol on a piece of paper and keep it in front of your eyes.
Japanese weight loss method: “Goldfish” exercise
The first exercise is called “Goldfish”. Nishi considers it the most important of all exercises. It is this exercise that normalizes all metabolic processes in the body, including fat, and it is thanks to this that you actively lose weight. In addition, exercise improves blood circulation, kidneys, heart, liver, intestines, and nervous system. Improves posture.
Performing the exercise
Starting position: lying on your back, arms thrown behind your head, toes raised in a position perpendicular to the floor. You can perform the exercise either on the floor or on a hard bed. Now begin to perform movements with your feet, reminiscent of those that a fish makes with its tail. At the same time, create a vibration with your feet so that it spreads to your entire body.
At first, this exercise should be performed for no more than 1 minute, increasing the duration over time. You can do the exercise at any time convenient for you. It’s good to do it in the evening - at this time of day it perfectly straightens your posture.
Mike Ryosuke
An alternative to Tabata is another gymnastics - only this time not from a doctor, but from the famous Japanese actor Mike Ryosuke. This weight loss system is also called “inhale-exhale.” She suggests spending even less time on classes—only 2 minutes a day. In six months, Mike, adhering to this technique, lost 10 kg, and his waist size decreased by as much as 13 cm. At the same time, he additionally got rid of lower back pain.
Principles
The technique of performing the exercises from the Japanese actor is very simple. You need to take the correct position, which, as in Dr. Fukutsuji’s system, has a positive effect on the musculoskeletal system, straightens your posture, which helps reduce waist size. And then you need to inhale on a count and exhale strong, long. This fills the blood with oxygen as much as possible, which, as we have already mentioned, acts as an active fat burner and antioxidant.
Exercises
- Straighten your back, bring your feet together, pull your shoulders back, pull your head up.
- Take a step forward with your right foot, transferring your weight to your left.
- Raise both arms up. At the same time, slowly count “1, 2, 3” to yourself, and inhale long and deeply through your nose with your stomach (diaphragmatic breathing).
- Lower your arms and exhale air very slowly for 7 seconds, tensing your entire body.
- Relax.
- Repeat again.
- Execution time: 2 minutes.
- Perform daily, but at the same time change legs every day.
So you can arrange for yourself to lose weight the Japanese way by choosing the appropriate author’s gymnastics. Simple exercises, coupled with proper nutrition, physical activity and a cheerful mood will allow you to get rid of extra pounds quickly and without the slightest harm to your health. Moreover, they will contribute to his improvement, help him understand himself, and acquire harmony of body and soul.
History of “Stop Aging”
Gymnastics was created by an ordinary Japanese merchant, Nagai Wataru Sensei. All his life he worked hard, forgetting about his health. One morning he had a stroke. So, at the age of 42, he lost his health, then his job, and also his hope for a happy life.
One day, while reading a sutra, he decided to do the exercises while taking postures that he himself had invented. Gradually he regained joint mobility. Gymnastics did its job: the body became obedient, strong, and healthy.
After reading these lines, without delay, start studying the complex. Even if you don’t become a gymnast, your ligaments will acquire incredible elasticity, and you will regain such a feeling of vigor, as if time had turned back and your former youth has returned to you!
Makko-ho rules:
- Don't overexert yourself too much.
- When bending down, inhale, returning from the starting position - exhale.
- Keep your back straight, lower back forward.
- Tilts should be done so that the central point of movement is the hip joint.
- When bending forward, stretch with your stomach, then with your chest.
- Before class, you need to take a shower to warm up your ligaments.
