Lack of time in our busy daily lives can cause us to neglect physical activity, preventing us from taking advantage of the health and appearance benefits it brings to us. However, exercising for the (literal) duration of a song is enough to achieve a stylized body.at least that’s Sakuma methodis a simple sport from Japan, a country known for the happiness and good physical health of its residents.
(Experts recommend anti-inflammatory infusion taken on an empty stomach)
Hailing from Japan, this method is a simple exercise routine developed by personal trainer Kenichi Sakuma, who is now considered one of the most famous personal trainers today. king of the universe healthy.His training methods and his books explaining how to train have conquered celebrities, actors and top model International. But…is there anything special about this?
The philosophy advocated by this method is less is more Used in training.To put this into practice, you just need 5 minutes exercise We will take special action in muscle tissue abdomen and area trunkexcept for Improve basal metabolism (The rate at which the body uses energy to perform its vital functions while at rest).
What’s special about this technology is that it focuses on Correct bad posture habits Our bodies develop over time, which doesn’t allow us to reap all the benefits of daily exercise.According to enthusiasts, these positions healthynot only causes pain and discomfort, but also hinders fat loss.
The function of Sakuma method practice is Align joints perpendicular to the ground, Correct body posture (especially pelvis). These moves teach how to effectively engage the torso and allow you to burn fat by using muscles that typically take a back seat during exercise.
As well as promoting weight loss, the Japanese trainer also links his exercise routine to eliminating common aches and pains, such as Migraine wave waist disease.
Smiling couple exercising.
key exercises
It is recommended to do exercises in the first two weeks Dailyand you can start interspersing it from the third week sky of rest.
step 1: The first exercise stimulates the respiratory muscles, as well as those in the upper hips, inner thighs, and around the pelvis. To put this into practice, you must lie face down.Next, you must Lift your upper body and legskeep your back bent for 10 seconds while You push your legs against each other.
back, Cross your feet and hold this position for 10 seconds although you stretch your legs out.You must repeat these actions three timesand if you find them too difficult, you can adapt to this step without raising your arms.
Step 2: This exercise strengthens your waist by reducing bulk in just seconds. Its execution is a little simpler than the previous one: you just need to lie on your back and bend your knees.After that you have to Bend at the waist to avoid rubbing against the ground. Finally, while breathing and tightening the abdomen, maintain this posture for 60 seconds, divided into Repeat three times.
Step 3: in order to increase chest firm, this method proposes in its list of exercises an exercise that does not even require standing. You must sit in a chair and hold your elbow with your other hand at head level. Sakuma’s guide recommends holding the pose for 5 seconds and repeating 10 times.
Step 4: With this exercise you will be able to achieve A more toned and cellulite-free butt. To do this, lie face down and cross your ankles, spreading your knees apart. Next, lift your legs as high as possible off the ground and hold this position for 10 seconds, repeating 3 to 6 times.
(Nutritionist’s golden rule for losing weight, eat everything (including pizza))
The Sakuma method has been popular around the world for many years, and some Promises success in as little as two weeks In any case, it must be accompanied by Healthy nutrition.
Coach’s practice guide promotes importance of not skipping workouts breakfastAccording to multiple studies, this is the most important meal of the day.Additionally, to build muscle, he recommends taking a daily 1.5 grams of protein per kilogram of body weightwhich was also recommended by research published last year Sports Medicine Open.
In addition to this, the Sakuma Method also includes other basic recommendations, such as maintaining Proper Soil Hygiene, Hydrate correctly and quit bad habits such as alcohol or a sedentary lifestyle for optimal results.