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
Mastering the Nishi system
Gymnastics Nishi for beginners is not only a set of exercises and advice on nutrition. This is a system that can be called a way of life aimed at restoring the body’s own resources, prolonging youth, and protecting against stress. The technique can be used by anyone, regardless of age and gender.
The founder of the system was a very weak and sickly child as a child. At the age of 7, Katsudzo Nishi fell ill with intestinal tuberculosis, and he was also diagnosed with chronic inflammation of the lymph nodes. According to doctors' forecasts, he was not destined to live more than 20 years.
The boy, not wanting to accept such a fate and striving for a fulfilling life, began attending fencing lessons and practicing meditation in the temple. It took him 3 years to improve his health, and the doctors' forecasts became more optimistic.
Nishi studied many scientific works that related to health issues. Everything he managed to learn, he tried to verify from his own experience.
Nishi spent many years developing his own health system; it was published when the man was 43 years old.
Six months after this, patients from all over the world began to come to the author.
Studying the culture and philosophy of many countries, the founder of the method concluded that the body is a single whole, so there is no point in considering each organ separately.
Harmony and coherence in the functioning of the body can relieve many pathologies without the use of medications. Nishi believed that medications do not help eliminate the cause of the disease, they only relieve the symptoms.
The main cause of diseases, according to Nishi, is problems with the spine, so the main focus should be on improving its condition.
It is equally important to establish peripheral circulation. According to Nishi, impaired capillary function also leads to the development of many diseases. In addition, it is necessary to eat properly so that the cells receive energy. You should also do breathing exercises.
Nishi has developed some rules for improving health.
Necessary:
- adhere to the drinking regime. The founder of the method recommends every 30 minutes. drink 30 ml of water. You need to drink at least 1.5 liters of liquid per day;
- consume foods and drinks rich in vitamin C. Tea made from raspberry leaves, currants, and persimmons are suitable;
- eat seaweed (at least 10 g per day), it contains substances useful for the circulatory system;
- switch to two meals a day, excluding breakfast;
- include 100 g of raw vegetables (three types) in your daily diet;
- eat sesame seeds roasted with salt (for an adult – 6 g per day, 3 g is enough for a child);
- once every three weeks, adhere to a salt-free diet for 24 hours;
- cleanse the body;
- cleanse from parasites;
- sunbathing;
- do not forget about regular water procedures;
- sleep naked;
- be positive.
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.
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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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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.
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.
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Main principles of the system
Nishi gymnastics for beginners compensates for the negative effects of an unhealthy lifestyle and external factors. This is what Nisha believes leads to poor health.
The methodology is based on 4 main principles:
- Healthy eating. The scientist believed that food can both heal and harm the body. Therefore, it is important to have a balanced diet and sufficient amounts of food from which the body will receive everything it needs without synthetic additives and drugs.
- Emotional calm. Disturbances in the functioning of the nervous system lead to the development of diseases. And an emotionally stable person, with a positive attitude and optimistic outlook on the future, feels great. Everyone needs to learn to influence their mental state. Various methods of self-knowledge, meditation, and breathing exercises are suitable for this.
- Physical activity. Nishi considered the legs to be energy channels. When a person walks, he is fueled by earthly energy and charged with vigor. Negativity that has accumulated during life comes out through the feet. A sedentary lifestyle causes disturbances in the functioning of not only the musculoskeletal system, but also impairs energy metabolism.
- Skin care. The skin performs many functions. This includes protecting internal organs from damage, ensuring additional gas exchange and removing toxic substances and waste. Therefore, the skin requires special care. You should remember about regular hygiene procedures, protect the skin from damage and contact with hazardous chemicals.
A person will be healthy when all 4 conditions are met.
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.
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.
