But also straighten your posture, add a few centimeters to your height. This method should be treated with caution, as it is in many ways similar to therapeutic massages for the back, if used incorrectly, some problems with the spine can be aggravated.

The technique of gymnastics is based on karate-do, includes exercises that combine statics and dynamics at the same time.

Gymnastics was developed who noticed that the wrong position pelvic bones gives an increase in volume in the abdomen and waist. So the method is mainly aimed at returning the bones to their place, by exercising the back and spine.

Gymnastics for fast weight loss the abdomen includes only one exercise that needs to be done within 5 minutes.

For classes you need:

• Rigid, flat surface, such as the floor;
• Towel, preferably terry;
• A tourniquet or cord to turn a towel into a roller.

Tip: choose a towel larger size so that the output is a dense roller as wide as your shoulders.

Exercise method:

Roll a terry towel into a roll, tie it with a pre-prepared cord or tourniquet so that the roller certainly does not roll out.

1. Sit on the floor, straighten up and place the towel roll behind you.
2. Gently, slowly lie down on your back, while holding the towel so that the roller is exactly under the navel when you lie down.
3. Move your feet apart shoulder-width apart and connect your feet together diagonally, “slope your feet”, your big toes should touch, and your heels should be separated by about 20 centimeters.
4. Straighten your arms along the body and bring them behind your head, do not bend them, while the little fingers should be connected and the palms turned to the floor.
5. Check the position of your body, pay attention to thumbs feet and little fingers.
6. Try to fix in this position and stay in it for 5 minutes. Slowly and smoothly rise from the floor, completing the exercise, get up very carefully so as not to damage the spine.

This is the most basic type of this exercise, after you can be in this position for 5 minutes, you can modify it. Depending on the goal you are pursuing, the roller can be placed under various parts of the back, for the waist - at the level of the lower ribs, for the chest - at the level of the shoulder blades.

Don't try to do all 5 minutes at once, start with a minute or two and gradually add time, the workout is not as easy as it seems.

• The muscles must be in tonic tension, that is, they must be strained to such an extent that they tremble;
• Concentrate on your feelings and sensations from the exercises;
• Watch your breathing, it should be smooth, viscous, continuous, contributing to the restoration of the body;
• Organize your meals Japanese diet would be a great weight loss supplement.

Fast and the stomach is due to the stretching of the spine, and not due to, you are losing weight because you are growing. The Fukutsuji method is contraindicated in people suffering from various diseases spine, scoliosis, herniated discs.

Imabari Method

The Imabari method is another variation of Japanese towel gymnastics for weight loss. It is not as dangerous as the previous one, and is aimed at overall weight loss of the body, and not the abdomen in particular.

Some exercises:

1. Grasp the edges of the towel, raise your straight arms to chest level and begin to stretch the roller in different directions. You should feel tension in the muscles of your chest and arms. Do 20 times. Exercise helps to remove body fat at the bottom of the forearm.
2. Take a towel, as in the previous exercise, raise your hands up and begin to stretch the roll. Add tilts to the left and right, make sure that the arms do not bend. When performing this exercise, you should feel tension in the oblique muscles of the press and arms. The slopes form the waist well, the towel acts as an expander. The exercise helps to remove excess fat deposits from the abdomen, it must be repeated 10 times in each direction.
3. The initial position is the same, now you need to put straight arms behind your back and pull the edges of the roller from each other. This exercise strengthens the muscles of the back, arms, improves posture, helps with the back and abdomen. Repeat 20 times.
4. Grasp the edges of the towel, raise your straight arms up, and bending them at the elbows, lower the towel to the level of the neck. The exercise is also aimed at strengthening the back and arms, helps to remove fat from the upper forearm. Repeat, like the previous ones, 20 times.
5. Lie on the floor, make a loop out of a towel and grab your left or right foot, while bending your leg at the knee. Start straightening your leg, you should feel tension and tension in the muscles of the thigh, under the patella and the press. Exercise helps to remove fat from the hips and abdomen. on each leg you need to exercise for a minute.

This simple set of exercises will take no more than 10-15 minutes a day, but it helps to quickly strengthen and tidy up the whole body. The number of repetitions in the exercises can be gradually increased, then the results will be more significant.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

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What is Japanese gymnastics for the face? Sooner or later, every woman notices signs of aging on her face and thinks about a way to solve these problems.

It is not at all necessary to resort to plastic surgery or . An excellent substitute would be asahi - Japanese facial gymnastics, known to many professional cosmetologists.

A special complex eliminates many age-related changes: wrinkles, cheeks, sagging. Experts say that it is possible to correct existing shortcomings in 90 days.

What is Japanese gymnastics?

Japanese women have always looked well-groomed and attractive at any age. For lifting and maintaining the clarity of the contours, Japanese women use a special massage “Tsogan”, or “creating a face”. The more well-known name of the technique is asahi.

The creator of Japanese facial gymnastics is Yukoko Tanaka, a professional cosmetologist and stylist. For several years, she has been developing an effective massage that preserves youth and attractiveness.

Yukoko studied in detail the relationship of the skin, muscular system, lymph glands and bones. The result of productive activity was asahi gymnastics and a book describing it - "Facial Massage".

The technique consists in influencing certain areas of the face by pressing, smoothing and rubbing biologically active points and activating the outflow of lymph. Massage extends to muscles, bones, connective tissue.

With regular use of the method, you can achieve pronounced facial rejuvenation in short term. This is evidenced by the numerous reviews of women who have experienced the miraculous properties of gymnastics.

Indications for use

Massage can be carried out in the presence of the following aesthetic defects.

INDICATIONS

• loss of skin tone;
• folds and wrinkles;
• double chin;
• fatty deposits.

When conducting gymnastics, it is important to consider age indicators:

• 20 years. Neutral practices are used to maintain attractive appearance and youth.
• 30 years. The impact is aimed at eliminating edema in the eye area.
• 40 years. The emphasis is on reducing mimic wrinkles and folds in the area of ​​the nasolabial triangle. Particular attention is paid to the chin and cheeks.
• 50 and 60 years old. It is important to pay attention to the lifting of the cheeks and chin muscles.

According to cosmetologists, Japanese gymnastics for the face from wrinkles allows women at the age of 50 to look 35. This is also confirmed by numerous before and after photos.

10 contraindications

Japanese gymnastics It is designed to act on the deep layers of the epidermis and the muscular system, and also has a healing effect. It is for this reason that cosmetologists, before performing the procedure, clarify the presence of contraindications.

CONTRAINDICATIONS

1. inflammatory processes;
2. pathology of the lymphatic system;
3. dermatological diseases:, psoriasis and others;
4. viral infections;
5. pathology of the heart and blood vessels;
6. ailments affecting the throat, auricles, nasal cavity;
7. elevated body temperature;
8. malignant neoplasms;
9. any mechanical injury: burns, ulcers, abrasions, cuts.

Basic exercise options (by zone)

Each technique is done with gentle massage movements, without strong pressure. Fingers should gently slide over the skin.

Each complex begins and ends with a special manipulation. To perform it, the ring, middle and index fingers are placed at a point near the ears.

Area around the eyes

The eyes are closed. The tips of the index fingers are carefully drawn along the border of the lower eyelid, in the direction from the outer part to the inner. The fingers return to their original position along the line of eyebrow growth.

The movement seems to surround the eye, inward with ease, outward with slight pressure.

Forehead

On the inner side eyebrows are located fingertips. Next, the skin moves to the bridge of the nose, then back. Reception is performed without haste with little effort.

The area between the eyebrows

The tips of the index fingers are located in the middle of the eyebrow arch. The skin is pulled down, while the muscles resist this movement.

It is necessary to perform the exercise at least 15 times, holding the tension for a couple of seconds.

Cheeks

To correct the cheeks, the following are performed:

1. Strong retraction and deep breath through the nose. The position is delayed, after a few moments the cheeks relax, an exhalation is made through the mouth.
2. Cheeks swell as much as possible for a couple of seconds. The air then slowly rolls in the mouth from one cheek to the other, like a gargle.

Nasolabial triangle

To smooth wrinkles in this area, the following exercises are used:

• The tips of the middle fingers are placed on the wings of the nose. Performed circular motions- Five times. After execution, the fingers are located on the bridge of the nose, slow up and down manipulations are performed.
• The fingers are placed below the nose, parallel to the nasal septum. Slowly fingers move along the upper lip. First left, then right.

Lip corners

To strengthen and lift the lowered edges of the lips, you must:

1. Clench your jaw and smile as you exhale, with effort. The lips are folded into a tube, the air is exhaled through the mouth.
2. The index fingers are placed along the edges of the lips and evenly move up and down. The final approach is to stretch the lips with your fingers, as if smiling.

Double chin

To get rid of this shortcoming, you should perform the following tricks:

• The head is tilted back so that the chin is tensed. Attempts are made to bite the upper lip with the lower teeth and hold the position for 5 seconds. On exhalation, the head returns to its original position.
• Three fingers of each hand are placed on the chin and massage this area with gentle sliding movements. Reception continues until the fat deposits warm up. It is important not to overdo it, so as not to stretch the skin.

With proper regular massage, you can achieve pronounced rejuvenation in just a few months. The video in Russian will teach you how to properly perform Japanese gymnastics for the asahi face.

Question answer

Vascular asterisks on the skin of the face are not an absolute contraindication to Japanese gymnastics. In some cases, massage will be helpful. You should first consult with a beautician.

For full complex 3 minutes of exercise is enough, some can increase up to 10 minutes.

Getting rid of wrinkles and other signs of aging with the help of Japanese asahi facial gymnastics is possible only if the following rules are followed exactly:

• the ideal time for classes is morning, but you can devote the evening to taking care of yourself;
• the skin is cleaned of dirt, dust and particles of decorative cosmetics, wiped with lotion;
• for 10 minutes, the epidermis is warmed up with a special compress, after which a cream with moisturizing properties is applied;
• gymnastics, according to tradition, is carried out in a sitting position, but some experts say that it is better to lie down; the back in any case should be flat;
• receptions are carried out with the death of the fingers or the whole palm;
• after each exercise, it is maintained for at least 10 - 20 seconds, at this time the fingertips are tapped on the surface of the skin;
• movements are repeated 3 times, in the presence of pronounced problems, the number rises to 5;
• all movements are performed slowly, and the fingertips are placed perpendicular to biologically active points;
• it is important that the fingers do not roll over, this leads to stretching of the skin;
• you can not press hard on the points so that pain is felt;
• the thicker the fat deposits under the skin, the more noticeable the impact should be;
• each movement is performed calmly and evenly, pressure lasts no more than 5 - 7 seconds;
• after performing, you need to wash with cool water and apply a cream suitable for your skin type on your face.

7 advantages of the complex

Regularly performing suitable exercises allows you to get noticeable positive changes:

• bags and circles under the eyes disappear, the skin becomes elastic and fresh;
• wrinkles are reduced or completely disappear, located in problem areas faces;
• the oval is tightened, sagging disappears;
• the quality of the skin improves, elasticity and density are restored, the color evens out;
• facial muscles become toned, and facial expressions become more pronounced;
• , and at the same time, the number of black dots decreases;
• the frequency of migraines decreases.

The consequences of performing gymnastics for the face

1. If there is a rash on the skin, allergic or acne, it is worthwhile to postpone the complex of manipulations for a while. The latter can lead to the spread of rashes to healthy tissues, which aggravates the condition. Sometimes the cause of allergies is hypersensitivity to the components of oils or creams that are used for massage.
2. Exercise leads to slimming of the face. Slender women, as well as owners of sunken cheeks, need to reduce the frequency of receptions.
3. If they appear on the skin, you can not use gymnastics in the evenings.
4. Development risk. When the first signs of a problem appear, it is impossible to carry out movements in places where there are spider veins. Along with this, you will have to abandon the use of scrubs and start using products to combat rosacea.

There is another version of Japanese facial gymnastics called "korugi". It is a correction of problem areas by influencing the bones of the skull, which eventually move in the right direction, and the face acquires relief, retains its youth and beauty.

Japanese gymnastics is very popular among our compatriots. A special technique, simple and affordable, quickly and effectively eliminates wrinkles and creases, models contours. Exercise can be a worthy alternative to plastic surgery.

Expert opinion

morning exercises we only associate with kindergarten - but in Japan morning exercises do everything without exception, and this contributes to life expectancy, scientists found out who investigated the secrets of a long and happy life Japanese. If you are also not averse to warming up in the morning, we offer two short sets of exercises - from yoga and that very morning exercises in Japanese.

According to studies that were conducted in the "blue zones" - the corners of the world where the most centenarians are - the longest live are not those who play sports seriously, but those who simply move regularly.

When we arrived in Ohimi, we found that the villagers remain active even after their 80s or 90s. They do not sit at home, looking out the window and reading newspapers. Residents of Ohimi walk a lot, get together and go to karaoke, get up early and, after having breakfast, immediately go to the garden to weed the beds. They do not practice any particular sport, but simply in their Everyday life move a lot.

“Metabolism slows down by 90% after a person sits still without getting up for half an hour. If you sit without getting up for two hours, the level of good cholesterol in the blood drops by 20%. But you just need to get up from a chair for five minutes - and everything returns to normal. Getting out of a chair is easy, not doing it is stupid," writes Gavin Bradley, director international association, which aims to give people an idea of ​​how unhealthy it is to constantly sit still.

When you live in a city, it is not always possible to move enough, but you can resort to exercises, the effectiveness of which has been proven many centuries ago. Eastern practices for achieving bodily, spiritual and intellectual balance in the West have become fashionable only recently, while in the East their history is measured in millennia.

Yoga, which was invented in India but became very popular in Japan, or Chinese practices like tai chi or qigong is often called the elixir of youth: they improve general state body and are great for older people who find it more difficult to keep fit.

Japanese scientists have proven that oriental practices prolong life: for example, tai chi helps fight osteoporosis, slows down the development of Parkinson's disease and improves blood circulation, and also increases elasticity and muscle tone. Also, this practice has a positive effect on the emotional state, protecting against stress and depression.

In almost all techniques that promote health and longevity, there are special exercises to start the day.

This morning exercise was done by the Japanese even before World War II. The word "radio" ("radzio") originally remained in the name, because before the instructions for each exercise were given by the announcer on the radio, and now people usually do them by turning on a special channel on TV. One of the main goals that daruma taiso practitioners set for themselves is to strengthen the team spirit, to feel like they are part of a team.

Daruma taisho is always practiced in a group, often in large gyms, with loudspeakers in schools before class, in offices before the work day. Nearly all of the centenarians we interviewed in Ohimi do these exercises, most in the morning. Even in the nursing home, where we also went, many, even those who are already in wheelchairs, also set aside five minutes a day for daruma taiso.

The exercises themselves take from 5 to 10 minutes, depending on whether they are performed from start to finish or individual blocks. Taiso gymnastics combines elements and exercises for the joints. One of the most famous exercises is to simply raise your arms above your head, and then lower them down through the side, making semicircular movements.

Yoga, now popular both in Japan and in the West, is suitable for almost everyone. Some of her poses and elements even migrated to therapeutic gymnastics for people with disabilities and for pregnant women.

Yoga originated in India thousands of years ago, and the goal of its creators was to balance the spiritual and physical components of a person. In hatha yoga, the direction most widespread in the West and in Japan, inner harmony achieved with the help of certain asanas (postures).

One of key exercises in hatha yoga - surya-namaskar - salutation to the sun. It consists of 12 steps.

1. Connect the feet and straighten the spine without straining it. Exhale.
2. Connect your palms and, without separating them, raise your hands above your head. Slightly tilt the body back, without stopping breathing.
3. As you continue to breathe, lean forward and touch the floor with your palms without bending your knees.
4. Step one leg back, straighten it, touch the floor with your fingertips. Breathe in.
5. Step back the other leg, keep your arms and legs straight, hold your breath.
6. Continue to breathe, bend your elbows and stretch your chest towards the floor, resting your knees on the floor.
7. Stretch your arms and lean back, inhale.
8. With your palms and feet on the floor, lift your hips, straighten your legs and arms to form an L. Remember to breathe.
9. Bring forward the leg, which in paragraph 4 was taken back and bent. Your foot and knee should be in line under your chin, between your palms. Breathe in.
10. Touch the palms of the floor, as in pose 3. Breathe.
11. Raise your hands with palms together above your head, while inhaling, lean back slightly, as in pose 2.
12. Lower your arms, return to the starting position - the pose of the mountain. Keep breathing.

So, you have welcomed the sun and are ready for a new beautiful day.

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Japanese gymnastics

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Depending on the difficulty, the exercises last from 10 to 90 seconds.

Japanese gymnastics allows not only to maintain muscle tone, but also relaxes, restores and heals without special massage, strengthens ligaments and tendons well.

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Most often, correct problem areas on the body and remove body fat are offered either through diets or through intensive training 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 individual parameters.

Peculiarities

Japanese gymnastics, which are used for weight loss, are often compared with. 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 number of calories daily;
• along with them, great importance is given to the mental state, and the absence of depression and worries excludes 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 be seen only after a month of classes.

However Japanese systems weight loss is still different from Chinese. Firstly, any gymnastics should be carried out with a change in eating habits. And if Tibetan monks offer predominantly vegetarianism, in Japan the basis of diets are seafood, fish and rice.

Secondly, among the Chinese, all 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, PhDs, 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.

Fukutsuji

It is worth trying weight loss with a roller using the Fukutsuji method - the famous Japanese doctor, which offers gymnastics with the help of 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 pain in the back and lower back, stoop, and the pelvic bones unnaturally diverge. Scientists have long found out that all this ultimately leads to an increase in waist volume.

Therefore, despite the fact that Japanese gymnastics with a roller was originally intended for the treatment of the spine, as a result of regular exercises, the waist becomes noticeably narrower, the chest rises, and the back straightens - figure correction, as they say, is obvious!

And given that Fukutsuji strongly recommends that exercises be accompanied by adherence to the principles of proper nutrition and 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 on your back on the floor or 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 keep them in this position, it is allowed to put a small pressure on them (in the form of a pillow, for example) or tie them (without squeezing).
5. Stretch your arms up over your head. Lay them on the floor, palms down. The little fingers touch each other, and the thumbs look in different directions.
6. Relax your body as much as possible.
7. Do not tilt your head back, lightly touch your chest with your chin.
8. Lie in this position relaxed and soft. Close your eyes. Breathe evenly and calmly.
9. Runtime - 5 minutes.

Before practicing this system, it is strongly recommended that you obtain medical clearance for this through a medical examination. Given that the impact will be primarily on the musculoskeletal system, any changes in which are very dangerous, it is necessary to strictly observe the contraindications:

• pain in the hip joints;
• hypertension;
• spinal hernia;
• bleeding;
• elevated 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, not only in terms of losing weight, but also in terms of healing the body. It can be recommended to those who have excess weight 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 working out various problematic parts of the body.

Principles

imabari rules out power loads and is based on . Therefore, prepare dance music in advance, under which exercises will be performed to lose 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 exercises are very simple, and even beginners can easily cope with them. The towel is twisted into a bundle, folded into a roller or stretched along the length, taken by the ends with both hands and used as a large homemade one.

Result - good stretch, flexible and elastic body, volume reduction. However, without proper nutrition and physical activity, gymnastics is unlikely to contribute to weight loss.

Exercises

1. Hold a rolled towel in outstretched hands in front of you. Turn the body to the right, bring the arms while maintaining the width as far as possible behind the back. Repeat on the other side.
2. Stretch a rolled towel and lift it over your head. Perform torso tilts in different directions, holding the towel in outstretched arms. Great exercise for weight loss belly.
3. Bring your hands back, behind your back, pull the 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 for weight loss of the legs.
5. Lie on a towel rolled up in a roller, putting it under your lower back. Relax for 5 minutes (an analogy with Fukutsuji gymnastics).

So light exercise stress definitely will 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, imabari is recommended to be included in the morning or warm-up before serious cardio loads.

tabata

Japanese gymnastics was a real revolution in its time. She turned the attitude towards weight loss in general, as she suggests exercising only 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 around the world and allowed thousands of people to breathe easy, for whom the problem excess weight finally found a quick and effective solution.

Principles

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

All exercises should be done as quickly as possible. Results (how many squats, jumps, twists per set) are best recorded to track 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. 20 seconds to perform. When leaving 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 at starting position, repeat.

• III set

Stand in, in a jump, 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, do twisting 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 one more time. A fast pace will provide the muscles with a sufficient load and accelerate the fat burning process. It is important to avoid hitches during the workout, so for the first time it will be logical to write down the lesson protocol on a piece of paper and keep it in front of your eyes.

Mike Ryosuke

An alternative to tabata is another gymnastics - only not from a doctor, but from the famous Japanese actor Mike Ryosuke. This weight loss system is also called "inhale-exhale". She suggests giving even less time to classes - only 2 minutes a day. For 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 exercises from a Japanese actor is very simple. Need to borrow 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, long exhalation. This maximally fills the blood with oxygen, which, as we have already 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, shift the weight to the left.
3. Raise both hands up. At the same time, slowly count “1, 2, 3” to yourself, inhale long and deeply through the nose with the stomach (diaphragmatic breathing).
4. Lower your arms, while exhaling air very slowly for 7 seconds, straining your whole body.
5. To relax.
6. Repeat again.
7. Runtime - 2 minutes.
8. Perform daily, but change legs every day.

So you can arrange for yourself to lose weight in Japanese style by choosing the appropriate author's gymnastics. Simple exercises 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 health. Moreover, they will contribute to its improvement, help to understand oneself, to acquire harmony of body and soul.