the quick and easy Japanese exercise routine that helps you lose weight

Many people manage to lose weight and lose weight by following a healthy diet and doing sports on a routine basis. These are two recommendations that some specialists suggest to those patients who, in addition to wanting to get rid of those extra kilos, they intend to take care of themselves.

Although there are multiple ways to exercise, to find out which one is ideal for each individual, it is best to go to a professional. Currently the Sakuma method is ‘triumphing’, a minimalist routine originally from Japan that works the abdomen, legs, buttocks and arms.

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Small changes to include in your life to lose weight without regaining the lost weight

The confidential

Although it comes from the Japanese country, the Sakuma method is based on movements from Swedish gymnastics, as reported by Salud 180. With these exercises, the body must seek a balance between posture and simplicity. However, Why is this specific activity recommended?

Get a mat or blanket

As mentioned a few lines above, consistency when exercising is vital to lose weight and lose weight. The Sakuma method is characterized by the little time it takes to practice it. In this way, it will not be necessary to be moving for hours to see the result.

First, you will have to spread out a mat and lie on your back (Unsplash)

A study by Cris Slentz, an exercise physiologist at Duke University (United States), indicates that doing aerobic exercise for eight months eliminates abdominal fat 1.5 times faster than the combination of aerobic and weights. For this reason it is important, once the benefits of the Sakuma method have been pointed out, explain what their movements consist of.

First, you will have to spread a mat and lie on your back. Next, you have to bring your hands behind your neck and bring your ankles together. After ten seconds, it is advisable to cross your legs and repeat the same for one minute. With this exercise, the person manages to work the buttocks. A second movement requires getting into the same posture as the previous one, crossing your arms in front of your face and raising your legs.

There are a series of steps to follow to avoid a sedentary lifestyle

If more than one wondered if the Sakuma method is done exclusively lying down, the time has come to get up. The third movement involves standing with your legs slightly apart, your arms extended upward, and your hands clasped. Subsequently, you will have to lift your feet off the ground and stand on tiptoe for thirty seconds.

Activate the abdominal area

A fourth exercise in the same position works the abdomen. Those familiar with squats they will realize the simplicity of the movement. This time you have to bend your knees and raise your arms parallel to the ground. Although not everyone will have to hold out for the same amount of time, it is advisable to stay bent for about thirty seconds.

Photo: The combination of diet and sport is the best trick to lose weight (Bruno Nascimento for Unsplash)
How to lose 15 kilos in six months doing a single and simple exercise


After lying down and standing, it is time to change position. It will be necessary to take a chair for the fifth movement, since you have to sit on the edge of it and place your back straight. Next, you will have to raise the hips on one of the two sides and contract the thigh. Some experts suggest holding on for ten seconds and repeating the gesture for a minute.

In short, there are a series of steps to follow to avoid sedentary lifestyle and promote body movement. Even so, it is advisable to go to a personal trainer or an expert who develops a sport routine based on the characteristics and objectives of each one. Also, nutritionists and doctors always recommend following a healthy diet in combination with exercise.

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