Sports science does not stand still, and along with its development, new ways of improving our own body come into our lives. But, despite modern breakthroughs, sometimes genius lies in things that have been known for a long time. For example, Dr. Fukutsuji's technique
has been known to the world for several years now. A Japanese doctor spent more than 10 years proving its effectiveness. According to this method, to lose weight you only need to lie on a rolled up towel. Sounds really easy, right? We tell you how such a simple static exercise affects our body.
Breakthroughs in sports science that will help you train effectively
What is the benefit of the Fukutsuji method and why has it become popular?
Before publishing a monograph with numerous studies, Dr. Fukutsuji studied for a long time what changes occur in our spine with age. The doctor found out that over time, the femur and pelvic bones diverge, the intervertebral discs flatten, and this leads to a decrease in height and... a visual expansion of the waist. That is why the Japanese scientist decided to focus his theory on improving posture, which in addition will help correct the figure.
Photo: istockphoto.com
The Fukutsuji method has gained popularity due to its simplicity. It cannot be classified as an exhausting workout, it does not require a strict nutrition plan, and while performing the exercise you simply need to lie flat with your back on the cushion. And, by the way, this practice gives a number of positive effects:
- The correct position of the skeletal bones is formed:
the spine, ribs and pelvis. Thanks to this, posture is leveled, back pain disappears, and the chest rises. - The muscular system comes into tone.
The back muscles are stretched, spasms and tightness in different sections of the spine and shoulder girdle are relieved. - Breathing is evened out
and ventilation of the lungs is improved. - The internal organs fall into place
, and at the same time digestion is normalized. - Blood circulation improves
and the brain receives sufficient oxygen. This helps get rid of chronic fatigue syndrome, improve mood and performance.
Straighten your back: 5 minutes a day for beautiful posture
Golden rules of health according to Niches and exercises
The Japanese method is based on six rules. Exercises should be done naked. Thanks to this, skin respiration is stimulated, and the body is cleansed of toxins.
Hard bed. As the body ages, the muscle tissue that supports the vertebrae loses its tone. As a result, blood vessels and nerves are compressed and blood circulation is disrupted. Sleeping on a firm bed helps to properly distribute body weight. Thanks to this, it is possible to relax the muscles and eliminate curvature.
Firm pillow. The use of a soft pillow provokes dislocation of the vertebrae, which causes inflammation in the joints. As a result, the neck loses its mobility, and pain appears in the back of the head. A hard pillow normalizes the condition of the spine, with its help you can restore the functioning of the nasal septum and ensure normal cerebral circulation, which prevents the appearance of atherosclerosis. It is recommended to choose a bolster pillow.
"Gold fish". It should be performed daily - in the mornings and evenings. Thanks to this, it will be possible to improve posture and cope with spinal curvatures, improve the functioning of the intestines, stabilize the state of the nervous system, and improve blood circulation.
To do the exercise you need:
- lie down, it is important that the surface is hard;
- straighten the limbs, feet should be on the heel;
- stretch out to stretch the spine in all directions;
- Place your palms under your neck, connect your legs, and pull your fingers as close to your face as possible, then vibrate your entire body.
Exercise for capillaries.
Thanks to this, it will be possible to improve the functioning of capillaries and provide tissues with nutrients. To do this, you need to lie on your back, place a cushion under your neck; raise your limbs upward, your feet should be parallel to the floor; Shake your limbs for one to three minutes.
This exercise can replace jogging, but it eliminates the stress on the joints and heart, and these are precisely the contraindications that many people have.
Closing the palms and feet. Helps normalize coordination of movements and significantly improve the condition of the spine:
- lie on your back, place a cushion under your neck, put your feet and palms together, and spread your knees to the sides;
- press the pads of your fingers, then do it with your palms;
- Place your outstretched arms behind your head and hold them up to your waist, placing your fingers in the direction of your head;
- turn your hands towards your feet and make a movement in the direction from the groin to the navel;
- extend your joined hands far and move them over your body;
- place your hands above the solar plexus;
- move your palms back and forth.
Gymnastics for the stomach and back.
With its help, you can improve the functioning of the intestines and stabilize the functioning of the nervous system. First you need to sit down on your knees, place your pelvis on your heels, straighten your back and do the following movements - raise and lower your shoulders, tilt your head in all directions. Then tilt your head to the right side, and then gradually, stretching your neck, roll it towards the spine. Raise your arms, then bend them and clench your hands into a fist. Throw your head back, then move your elbows back and stretch your chin toward the ceiling.
Nishi gymnastics is a real way to improve your body’s health and cope with pathologies of internal organs. The main thing is to strictly follow all the recommendations and systematically do the exercises.
Necessary equipment
To try out the Japanese technique for yourself, you will need a gymnastics mat for comfort and a terry towel about one and a half meters long. It must be rolled into a tight roll and secured with tape, rope or rubber band. It is important to pay attention to the length of the resulting roll: it should correspond to the width of your back or slightly exceed it.
Photo: istockphoto.com
The diameter of the roller is selected individually. Its minimum value is approximately 5 centimeters and is indicated for people with significant excess weight, poor physical fitness and spinal diseases. It is not recommended to start lying on a wide roll right away; this can lead to unpleasant sensations after practice.
It is better to choose clothes that are comfortable and do not restrict movement: for example, a loose T-shirt, shorts or pants. Sneakers and socks may not be worn; women are generally advised to remove their bras. This way the body can fully relax.
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Exercise technique
The main rule of the Fukutsuji method is that you need to get rid of tension and really relax. But first you need to sit on the mat, place a bolster on it and smoothly lower yourself onto it so that it is approximately at the level of your navel. It is important to do this without sudden movements, so as not to cause discomfort, and to hold the towel with your hands.
Your legs should be shoulder-width apart, your feet slightly turned to the inside, your big toes touching. The arms are extended above the head, palms down, little fingers touching each other. At first, not everyone is able to straighten their arms; this indicates the presence of disorders in the spine. However, with regular exercise, you will be able to achieve the required posture with the least difficulty and get rid of back problems.
When performing the exercise, your head should lie flat, do not throw it back. Ideally, you need to hold the correct position for five minutes - this is quite enough for one lesson. However, if at first gymnastics causes you severe discomfort, reduce the time to 2-3 minutes and gradually increase it, but do not exceed the 5-minute mark. Otherwise, the spine will face excessive stress.
At the end, it is important to get off the roller smoothly: first roll over on your side, and then carefully stand up. No sudden movements! You'll likely experience some mild discomfort after the exercise, but remember that this is normal as long as the practice doesn't cause you actual pain.
Your waist doesn't get thinner from training. What are you doing wrong?
Oriental women complex
Before starting, take a bath or do 5-6 bends in different directions to warm up your body.
Exercise 1.
Sit cross-legged on the mat. Straighten your back. When bending forward, take a deep breath, and when straightening, inhale.
Exercise 2.
While sitting, straighten your legs. As you bend toward your feet, slide your hands along the outside of your leg. As you exhale, we slowly bend over until we feel that we cannot bend over any further. In this position, you need to freeze and count to sixty. Next, inhale through your nose. Rise slowly.
Exercise 3.
Sit so that your heels touch your buttocks. Rest your hands on the floor. On a deep exhalation, slowly lower your back to the floor, helping yourself with your hands. Next, you need to spread your legs a little, then bend them one by one so that your calves touch the outer side of your thigh. Slowly lower your back back and hold for a minute. Rise with an inhalation.
Exercise 4.
Sitting, spread your legs wide. Sit straight, inhale through your nose, stretch your arms down. Hold for 60 seconds. After exhaling, straighten up.
Do it every night, then you will see visible results. Watch the video to see how easy this gymnastics is to perform.
If you read reviews from women, they note the benefits of gymnastics for joint mobility. And with the advent of mobility, many of their ailments disappeared.
Does the Japanese method help you lose weight?
Naturally, the question arises: how does an exercise aimed primarily at correcting posture help you lose weight? The fact is that due to stretching of the spine and improved blood circulation, belly fat is distributed correctly. Thanks to this effect, the waist appears, the body silhouette becomes more toned and slender. But in global weight loss you should not rely only on the Japanese method: with its help, fat still does not disappear anywhere.
For the best effect, the author of the theory advises exercising in the morning, at approximately the same time, and doing it every day. By the way, there are different modifications of the exercise depending on the goals. For example, to achieve a thin waist, the roller is placed under the lower edge of the ribs, and to correct the chest - directly under it. There is even an entire weight loss program based on this exercise, which includes all types of Japanese practices. But it still includes additional exercise, as well as proper nutrition. So, no matter how much we would like to achieve results quickly and without much effort, we need to work comprehensively on the quality of our body.
Benefits of the system
The Nishi Method promotes:
- strengthening the immune system;
- improving blood circulation;
- active work of the cardiovascular system;
- normalization of digestive processes;
- eliminating constipation;
- cleansing of toxins and impurities;
- improving the functioning of the respiratory system;
- prevention and treatment of liver and kidney pathologies;
- eliminating headaches;
- improving mental abilities;
- prevention and treatment of genitourinary pathologies;
- improving posture;
- acquiring spiritual harmony;
- reduction of signs of VSD;
- normalization of the nervous system;
- rejuvenation
