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 technique of karate-do, 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, it should contribute to the regulation of internal processes in the body. A highly desirable component of such training is the Japanese diet, because in the land of the 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 nutrition.

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 author who developed the system and described it in his book. The edition had 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 to their place and restore the normal position and function of internal organs. To complete the exercise you will need:

• flat and solid 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 you start, you can measure your height and waist to compare before and after. In untrained people, in 5 minutes spent on a towel, the waist can decrease by 5 cm.Exercise is performed as follows:

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

This is the initial exercise. In the future, it can be slightly changed. For a more dramatic waist, the bolster is placed under the lower ribs. High breasts can be obtained by placing a "sausage" under the shoulder blades. The seeming simplicity of such training captivates, but in practice it is sometimes difficult to endure even half of the specified time. It is not worth making 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

Power 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, here the towel is used in the form of an expander. If you do not know how to organize morning exercises, you can safely use the following easy exercises:

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

Today there are many gymnastics that contribute to active weight loss: Chinese, Tibetan, developed by Russian specialists and others. One of the most popular is Japanese gymnastics for weight loss. It is very simple, requires a minimum of time and preparation, but at the same time it is extremely effective. The peculiarity of this gymnastics is that almost all exercises are performed lying down. In our article, we will take a closer look at the Japanese way to lose weight. Lose weight lying in Japanese style!

Japanese gymnastics or the Nishi health system is a very effective complex, which is aimed primarily at the overall health of the body. Losing weight due to this complex is a pleasant "side effect": indeed, classes contribute to active weight loss, as evidenced by the reviews of those who practiced this technique. In order to get the best effect, you must first of all follow two basic rules, which are the basis of the Nishi system. According to the author of the methodology, these rules must be adhered to if you want to be healthy.

You need to sleep on a firm bed

A person spends a significant part of his life in a dream, therefore a hard bed and a hard mattress are the key to a healthy spine, and therefore the general condition of the body. Indeed, in a dream, our muscles relax, evenly distribute, the displaced vertebrae fall into place - and this is all possible only if you sleep in a natural position. In addition, it helps to restore the functioning of the nervous system and internal organs.

You need to sleep on a firm pillow

There is a saying in Japan that a crooked neck is a sign of a short life. If you sleep on a large, soft pillow, your cervical spine will definitely bend. Only a firm, almost flat pillow will keep the neck in the correct position. And this is the right way to healthy eyes, ears, nose. In addition, you will forget about headaches.

It would seem that these rules are not directly related to the process of losing weight. However, it seems so only at first glance. After all, the cause of excess weight can be a violation of the activity of the gastrointestinal tract, and the nervous system, and much more. According to Nishi, all this can be solved only by adhering to his recommendations for proper sleep. Thus, performing the complex, we lose weight, lying in Japanese style.

Japanese gymnastics for weight loss consists of 4 exercises, although Nishi points out that this is an extension of the rules, following which will guarantee health and longevity. We'll go over each exercise in more detail below.

Japanese Weight Loss Method: Goldfish Exercise

The first exercise is called the "Goldfish". Nishi considers it to be 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 are actively losing weight. In addition, exercise improves blood circulation, kidney, heart, liver, intestines, and nervous system. Improves posture.

Exercise

Starting position: lying on your back, arms thrown behind your head, toes raised in a position perpendicular to the floor. You can do the exercise either on the floor or on a firm bed. Now begin to perform movements with your legs, similar to those made by a fish with a tail. At the same time, create vibration with your feet so that it spreads throughout your body.

Initially, this exercise should be performed for no more than 1 minute, increasing the duration over time. You can do the exercise any time you like. It is good to do it in the evening - at this time of day it perfectly aligns your posture.

Japanese method of losing weight: exercises "Joy of the baby" and "Closing the limbs"

The following two exercises are great weight loss remedies. The first of them was named "The Joy of a Baby". This is an effective exercise for strengthening the capillaries, it improves blood flow and renews the lymph fluid, preventing its stagnation. Thanks to this, there is an active fight against cellulite, if you already have it, or an effective prevention of the development of the problem. After all, it is known that cellulite appears as a result of lymph stagnation.

Exercise

Starting position: lying on your back, your head resting on a hard bolster. Straighten your arms and legs. Raise them at right angles to your torso. Begin to lift the limbs up and at the same time perform vibrating movements with them, as if shaking. These movements are very similar to those that a small child does when he is happy. The duration of the exercise is 1 minute, over time it is necessary to increase the time.

Exercise "Closing the limbs", or "Closing the palms and feet" is aimed at improving the work of muscles, blood vessels, as well as nerves in the thighs and abdomen. On the one hand, it has the best effect on women's health, on the other hand, it promotes effective fat burning in these areas (which, as you know, are the most problematic in women).

Exercise

Starting position: lying on your back, hands on your chest, your head can lie on the bolster. Open your palms, connect the pads of all fingers of both hands. Start pushing them against each other while relaxing. Repeat the exercise 5 times or more. Then follow the movements forward - backward. Repeat also several times. Finish the cycle of movements by closing your palms over your chest.

Now it's the turn of the stops. Bend your knees and spread them to the sides. Begin to exercise with your feet towards the groin and back. The amplitude of movement of the legs should be no more than 1.5 times the length of the entire foot. Repeat the movement 10 times, and then relax and lie down for 5-10 minutes.

Correct breathing exercise

The exercise is called "Abdominal breathing". It is aimed at restoring the acid-base balance in the body, normalizing metabolism. Accordingly, this also contributes to the active loss of excess weight.

Exercise

Starting position: kneel down, sit on your heels with your pelvis, while fully straightening your spine. Keep balance on your tailbone. Begin to tilt your head back - forward, right - left. Then stretch your arms out in front of you so that they are parallel to each other. Turn back, at the same time try to see your own tailbone over your right shoulder, then in the same way - over your left shoulder.

Then repeat the exercise, but with your hands up. Raise your arms, bend them at right angles at the elbows, clench your hands into a fist. Tilt your head back, lift your chin up. Start slowly pulling your elbows back, trying to clasp them together behind your back. Pull your chin up at the same time. At the same time, swing to the left - to the right, but do not bend the spine. Throughout the entire exercise, you must breathe with your stomach. Watch this.

Slimming: Exercise Series

The last in the complex are exercises for the abdomen and back. They are also aimed at restoring the acid-base balance.

Exercise

Starting position: sitting on the floor on your knees, the pelvis is lowered to the heels (you can sit in Turkish style). Straighten your spine as in the previous exercise. Tilt your head left - right, back - forward. Stretch your arms out in front of you so that they are parallel to each other. Quickly look back over your left shoulder, trying to see your own tailbone. Return to starting position. Look over your right shoulder in the same way.

Then perform the same movements, but with your arms raised. Raise your arms up parallel to each other, bend them at right angles at the elbows, clench your hands into fists. Tilt your head back so that your chin looks up. Start slowly pulling your elbows back, as if you intend to lock them behind your back. At the same time, pull the chin up, do not bend the spine. Breathe in your stomach, moving it forward and backward. The duration of the cycle of movements is 10 minutes.

Slimming according to the Fukutsuji method

The Towel Weight Loss Method, authored by Dr. Fukutsuji, involves just one stretching exercise to help you lose weight quickly. It is a quick and effective way to lose weight. If you do everything correctly, then already in 2 sessions your waist will become 4 cm thinner. For this you need: a large towel, an elastic band and 5 minutes of free time.

The exercise is performed while lying on the floor or on a firm bed. You need to twist a roller from a towel. In this case, the towel should not stick out on the sides when you put it under the lower back. You need to put the roller clearly on the area under the navel (from the side of the lower back). When you take the starting position, start the exercise.

Stretch your arms upward, connect your little fingers. Place your feet shoulder-width apart and bring them together so that your thumbs touch. You can put an elastic band on your legs so that you do not have to constantly be distracted by the correct position of your legs. Now you need to lie in this position for 2-3 minutes. In fact, the exercise is not as simple as it might seem. After 2 minutes, very unpleasant sensations can begin, because the spine begins to stretch. It is necessary to increase the time spent in the pose daily. Your goal is to lie there for 5 minutes.

Most often, it is suggested to correct problem areas on the body and remove body fat either with the help of diets or through intense workouts in the gym. Due to some circumstances, this is not available to everyone (there are special contraindications for physical activity or dietary restrictions). Therefore, for many, Japanese gymnastics can be a salvation - you just need to choose one of several author's systems that suit you personally according to your individual parameters.

Peculiarities

Japanese gymnastics, which are used for weight loss, are often compared to. Indeed, they have a lot in common:

• most of them are based on the principle of correct diaphragmatic breathing, which provides tissues with oxygen - the main fat burner;
• physical activity allows you to spend a sufficient amount of calories daily;
• along with them, great importance is given to the mental state, and the absence of depression and anxiety excludes overeating, which occurs just against the background of an increase in stress hormones;
• Japanese techniques are not suitable for fast weight loss: the first results (and the most modest ones) can be seen only after a month of classes.

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, seafood, fish and rice are the basis of diets.

Secondly, the Chinese have all systems based on ancient teachings and healing practices. Here you will have to deal with the author's techniques. They were developed by athletes, candidates of sciences, nutritionists, fitness trainers, etc. This is a significant difference, because in the latter case, all exercise complexes are adapted to modern conditions, although they are also based on the knowledge of Japanese traditional medicine.

Fukutsuji

It is worth trying weight loss with a roller according to the Fukutsuji method - 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, ecology), suffers serious damage. As a result, over the years, a person develops back and lower back pain, stoop, and the pelvic bones unnaturally diverge. 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 for the treatment of the spine, as a result of regular exercise, the waist becomes noticeably narrower, the chest rises, and the back straightens - a figure correction, as they say, is obvious!

And if you consider that Fukutsuji strongly recommends that you accompany the exercise with adherence to the principles of proper nutrition and playing sports, weight loss as a result of such training becomes understandable and understandable.

Exercises

1. Prepare a special sports roller or roll a towel into a small and tight roll, bandage it so that it does not turn around during the exercise.
2. Lie with your back on the floor or on a massage table - the surface should be flat and firm.
3. Place the roller under the back just below the navel.
4. Spread your legs shoulder-width apart. Turn the feet inward so that the thumbs touch each other without any tension. If, for some reason, it is difficult to hold them in this position, it is allowed to put a small press on top of them (in the form of a pad, for example) or tie them (without squeezing).
5. 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.
6. Relax your body as much as possible.
7. Do not throw your head back, slightly touch your chest with your chin.
8. Lie in this position relaxed and soft. Close your eyes. Breathe evenly and calmly.
9. Execution time - 5 minutes.

Before practicing this system, it is highly recommended to obtain a doctor's approval for this during a medical examination. Considering that the effect will be primarily on the musculoskeletal system, any changes in which are very dangerous, it is necessary to clearly observe the contraindications:

• pain in the hip joints;
• hypertension;
• spinal hernia;
• bleeding;
• high temperature;
• protrusion of the vertebral discs;
• restless legs and arms syndrome;
• scoliosis;
• spinal injury.

Gymnastics from Dr. Fukutsuji is not only popular, but also effective, and not only in terms of weight loss, but also in terms of improving the body. It can be recommended for those who are overweight accompanied by problems with the spine.

Imabari

Another Japanese gymnastics with a towel is imabari. However, here this item acts as a sports equipment for the study of various problematic parts of the body.

Principles

Imabari eliminates force loads and relies on. Therefore, prepare dance music in advance, under which exercises will be performed to lose weight on 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 exercises are very simple, and even beginners can easily cope with them. The towel is twisted into a tourniquet, rolled up or stretched along the length, taken by the ends with both hands and used as a large homemade towel.

The result is good stretching, flexible and elastic body, volume reduction. However, without proper nutrition and physical activity, gymnastics is unlikely to contribute to weight loss.

Exercises

1. Hold the rolled towel in outstretched hands in front of you. Turn the body to the right, bring your arms while maintaining the width as far as possible behind your back. Repeat the other way.
2. Pull a rolled towel over and raise it over your head. Perform torso bends in different directions, holding the towel in outstretched arms. An excellent exercise for losing weight on the abdomen.
3. Put your hands back, behind your back, pull a towel. Bend back in the lower back, put the pelvis as far forward as possible.
4. Lie on your back, raise your leg, bend it at the knee. Throw a rolled towel over the foot, holding its edges with your hands. In this position, try to straighten the leg, and then return to its original state. Repeat for the other leg. The exercise resembles a "bicycle", therefore it is actively used to lose weight on the legs.
5. Lie on a towel rolled into a roller, placing it under the 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 seen as an excellent preparation for intense training. Therefore, it is recommended to include imabari in the morning or warm-up before serious cardio workouts.

Tabata

Japanese gymnastics became a real revolution in its day. She turned her attitude to weight loss in general, as she suggests doing only 4 minutes a day and at the same time losing up to 4 kg in a week.

The method was developed by Dr. Izumi Tabata together with specialists from the Tokyo Institute of Fitness and Sports. In 1996, their pioneering discoveries spread all over the world and allowed thousands of people to breathe easy, for whom the problem of excess weight has finally found a quick and effective solution.

Principles

Within 4 minutes, you need to alternate intense loads with a little rest. The exercise is performed for 20 seconds at a maximum pace - 10 seconds of respite. This set is repeated exactly 8 times. The mechanism of losing weight is very simple: this training scheme starts the process of burning fat, which lasts for as long as 24 hours. Moreover, the sets of exercises are selected in such a way as to involve more muscles. The system does not require any diets or additional supplements.

All exercises should be done as quickly as you can. It is better to record the results (how many squats, jumps, crunches per set) in order to track progress.

Exercises

• I set

Stand straight, back straight, strain your abdominal muscles as much as possible, spread your legs slightly wider than your shoulders. Perform 20 sec. When leaving them, raise your arms to chest level.

• II set

Relax for 10 seconds, sit on the floor, quickly jump out of this frog pose, stretching your arms up. Land in starting position, repeat.

• III set

Stand in, in a jump, in turn, pull your knees to your chest as close as possible, and then quickly return to the starting position.

• IV set

Lie on your back, do twists in different directions, trying to reach with your knee to the elbow of the opposite hand, then in the opposite direction.

Then the sets are repeated one more time. A fast pace will provide the muscles with sufficient load and accelerate the fat burning process. It is important to avoid hitching during training, so for the first time it will be logical to write down the lesson protocol on a piece of paper and keep it before your eyes.

Mika Ryosuke

An alternative to tabata is another gymnastics - only not from the doctor, but from the famous Japanese actor Mika Ryosuke. This weight loss system is also called "inhale-exhale". She suggests spending less time with classes - just 2 minutes a day. In six months, Mika, adhering to this technique, lost 10 kg, and the size of his waist 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 posture, which, as in the system of Dr. Fukutsuji, has a positive effect on the musculoskeletal system, straightens the posture, which helps to reduce the waist. And then you need to take a breath at the expense and a strong, prolonged exhalation. This fills the blood as much as possible with oxygen, which, as we mentioned, acts as an active fat burner and antioxidant.

Exercises

1. Straighten your back, bring your feet together, take your shoulders back, pull your head up.
2. Take a step forward with your right foot, transfer the weight to your left.
3. Raise both hands up. At the same time, slowly count to yourself "1, 2, 3", long and deeply inhale through the nose with the stomach (diaphragmatic breathing).
4. Lower your arms, while exhaling air very slowly for 7 seconds, straining your entire body.
5. To relax.
6. Try again.
7. Execution time - 2 minutes.
8. Perform daily, but change legs every day.

So you can arrange yourself a Japanese-style weight loss 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 its improvement, help to understand oneself, to acquire harmony of body and soul.

You do not like going to gyms, stubborn sports training until the seventh sweat is not for you. Perhaps Japanese gymnastics for weight loss will help you. Of course, you cannot lose fat in this way, but the waist will become thinner, the chest will rise, posture will improve, and even growth will increase by several centimeters. Static spinal stretching exercises were developed by the Japanese physician Fukutsuji. His book, describing this technique, very quickly sold in the countries of Asia in millions of copies. So what's so special about it?

The author's main idea was that the cause of the wide waist is the displacement of the bones of the pelvis and hypochondrium. With age, posture deteriorates, a person slouches, lumbar lordosis decreases in the same way as the distance between the vertebrae. All this negatively affects not only the figure, but also the state and work of internal organs.

For a daily workout, it is enough to allocate 5 minutes. Do not do gymnastics before or immediately after eating. Prepare a large towel and roll it into a wide roller. Please note that the width of the roller should correspond to the lower back. For convenience, the rolled up towel can be wrapped with a thin ribbon or twine, then it will not unfold. At first, the roller can be made with a diameter of 10-12 cm, and when you get used to it a little, increase it to 15 cm. Larger people need a more voluminous shell.

To visually see your progress, measure your height near the wall and waist circumference with a centimeter in advance. After completing the exercise, repeat the measurements. Now lie down on a flat, hard surface - on a hard couch or rug. Place the prepared roller under the lower back. Note that it should lie under your back along a line through your navel and perpendicular to your spine. We relax the back, and stretch our legs and spread them shoulder-width apart. The distance between the heels resting on the floor should exceed 20 cm. We tilt the feet towards each other so that the thumbs touch. Do not be discouraged if at first it does not work out, tighten your fingers with an elastic band or put a small pad on the lower part of your legs.

We stretch our hands behind the head and put them on the floor, palms down, so that the little fingers touch. Lie in this position for 5 minutes. If the discomfort does not allow you to relax, start with a couple of minutes and gradually bring the time to the right time. Then everything will work out by itself.

Once you are comfortable with this exercise, you can place a roller under the lower ribs and under the shoulder blades. After the first option, the waist will be better defined, and the second method improves posture and lifts the chest. Each type of exercise is also done for 5 minutes.

Remember not to get up right away after finishing your workout. This can lead to pinching of the nerve roots of the spine. First, turn on your side, lie down for a couple of minutes, then sit down and slowly get up.

This technique is not suitable for people who have even minor problems with the spine, scoliosis, osteochondrosis and others. If you want to try this technique, it is best to first consult with an orthopedic surgeon, and then experiment.

Losing weight thanks to these static exercises for stretching the spine will not work, since the fat will definitely not go anywhere, but the royal posture will appear.

Japanese method of losing weight from Katsuzo Nishi

He started from the postulate that a person with a healthy back has no health problems. Niche recommended sleeping on a firm mattress, without the use of springs. Under the head, at the level of 3-4 cervical vertebrae, there should be a hard roller, not a volumetric pillow. Only in this position can the back tired during the day be properly restored.

This technique includes exercises aimed not only at weight loss, but also at comprehensive recovery - they speed up blood circulation, stimulate metabolism, train all muscle groups, improve the functioning of the intestines, heart, liver, kidneys and other organs.

The first exercise is called the "Goldfish". It normalizes metabolic processes and significantly improves blood circulation. Lie with your back on the mat and put your hands behind your head. Place your feet perpendicular to the floor and assume that your legs are a fishtail. Now you make vibrating movements with your tail that go over the whole body, like a small fish. Start with one minute and then work your way up to 4-5 minutes.

The second exercise, Baby Joy, is more difficult. Lie on your back and place a folded towel under your head. Raise your arms and legs at right angles to the floor and make them vibrate. Such training not only removes cellulite, but promotes good lymph renewal.

The third exercise "Closing the palms and feet" is performed slowly, it improves the metabolic processes of the pelvic organs and normalizes blood pressure. Lie on your back and bring your fingertips together over your chest. Spread your legs, bend at the knees, and close your feet. Now, lying in this position, connect the pads of the fingers of both hands. Repeat 5-10 pressing and relaxing. Now do the same amount of increased counter pressure with the fingers of both hands.

Next, put your palms together and perform 5-10 vertical movements above the body and behind the head. With closed palms, make several downward movements from the solar plexus to the groin, and then chopping swings from the head and down. At the end, with closed feet, move down and up to the groin. Perform all movements, if possible, more than 5 times. After exercise, rest for 5-7 minutes and restore breathing.

The fourth exercise is called Abdominal Breathing. It develops the muscles that support the spinal column. Throughout the gymnastics, you need to breathe with your stomach, and not with your chest. Get on your knees and sit with your pelvis on your heels, while straightening your spine, and keeping balance on your tailbone. First, tilt your head back and forth, right and left. Next, stretch your arms forward and keep them parallel to each other. Turn your head to the right and try to see your tailbone over your shoulder, repeat the same with the other shoulder. Do some repetitions. Now raise your arms up, bend at the elbows at a right angle, and clench your fingers into a fist. Tilt your head back with your chin facing up. Pull your elbows behind your back, as if you want to connect them. Keep pulling your chin up. Sway slightly left and right without bending the spine. The exercise is performed for 10 minutes, making leisurely meditative movements.

Towel Exercise - Japanese Imabari System

This gymnastics has no contraindications and will help women lose weight after childbirth and operations. This technique does not create strong tension, but it is excellent for restoring health at first.

As a sports equipment, you will need a towel, which is used as an expander.

Here are some simple exercises:

1. Take the edges of the towel in your hands and stretch it out at chest level. Now pull the fabric firmly in different directions. Exercise helps develop the muscles in your arms and chest.
2. Clasp the towel in your hands and lift them up, stretching the expander. Bend left and right. Systematic exercise fights fat accumulated in the waist area.
3. Stretch the towel behind your back to improve your posture.
4. To strengthen the muscles of the thighs and abdominals in the supine position, the towel is stretched across the feet.

Izumi Tabata Technique

This method of losing weight is suitable for physically strong people who are able to endure large physical activities, squeezed into a short period of time. 4 minutes workouts consist of 8 30-second cycles, where 20 seconds is active work, and 10 is relaxation. You will definitely lose weight if you can withstand this load.

Those wishing to lose weight can find any methodology among the Japanese health systems according to their data and physical capabilities. You simultaneously lose weight, meditate, restore metabolism and the correct functioning of internal organs. To achieve the greatest effect, exercise must be combined with a special diet.

The main thing is systematic classes without failures and omissions.

Then the Japanese gymnastics for weight loss will give a good result, and then you can switch to a more complex system.

Japanese gymnastics is a breakthrough in the treatment of diseases of the spine 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 further strengthen the entire body, 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, while sleeping 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 the 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.
• It allows you to correct the 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 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 heal 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 straightening all the curvatures of the ridge, it further improves heart function, blood circulation, and bowel function.

Execution technique:

1. Sit horizontally on the floor or firm bed, face up.
2. Bend your arms at the elbow joint, while closing your fingers together under the cervical vertebrae.
3. Legs should be straight and pressed against each other.
4. 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 doing 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 up the towel. 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.