- This routine supposedly works for men and women of all ages and it can transform your body.
The Sakuma Method is nicknamed the “Marie Kondo” of fitness because it is believed to help transform your body in minutes without the need for dozens of exercises that cannot work as well as others.
This exercise was created by Japanese trainer Kenichi Sakuma (who gave the Sakum method its name) and it became popular after a few celebrities started using it for rapid weight loss. It was primarily used by Miss Universe contestants but its creator says it works for both women and men and is an exercise you can do at any age and level of fitness. .
Kenichi Sakuma who has already written two books on his training methods practiced gymnastics in college and his love for the sport led him to develop his method of exercise which takes elements of Swedish gymnastics and a few movements. simple designed to improve your posture. According to Sakuma, by improving your posture you can better enjoy your workouts and perform better with each exercise, thus increasing the chances of building muscle and firming various areas of the body.
“Contrary to popular belief, weight loss has less to do with body shape than how we use it,” explains the coach.
Sakuma says his method teaches us to use the muscles in the abdomen or torso that we tend to ignore and which are essential for “improving the body shape and basal metabolism”. The trainer also says that in a short time the thighs, arms, hips and abs increase their flexibility, in addition to being toned and that the percentage of body fat is reduced.
The best part about the Sakuma Method is that you don’t need any equipment – it only takes 5 minutes a day and helps you get the most out of the rest of the exercises in your routine. It cannot replace leg, abdominal, cardio or weight exercises, rather it is an extra part of making sure your body is in the best condition to burn fat, build muscle, and get more. definition.
By strengthening the torso, the body posture is balanced, preventing the hips from moving forward and some muscles working during training while the rest never engage. The routine teaches how to properly use the muscles of the torso and the areas that tend to put more stress on the body (neck, shoulders, pelvis, knees and ankles).
What are the exercises of the Sakuma method?
There are different types of exercises in the Sakuma Method that are designed to help correct mistakes and work different muscles, but there are 4 basic ones you can do each day.
For the torso and thighs
Start by lying face down on the floor. Place your hands behind your neck, bring your ankles together and hold for 10 seconds, activating the glutes then lower and rise again. When you are done, keep the same pose but now cross your legs. Swap the two movements for a minute.
For the buttocks
Start by lying face down on the floor. Cross your arms in front of your face, cross and lift your legs. Stand in this position for 6 seconds with your buttocks contracted. Repeat the same movement 10 times.
For the lumbar region (lower back)
Begin to sit on the edge of a chair and keep your back straight. Then lift one side of your hips as you contract your glutes. Perform 10 reps of 3 seconds for each leg.
For the lower abdomen
Exercise 1: Start by sitting in a chair. Take your elbows with your hands and raise your arms to shoulder height. Raise your arms and place them behind your head. Contract your abdomen and tilt your body to one side. Hold for 3 seconds and repeat on the other side. Repeat 5 times on each side.
Exercise 2: Sitting on a chair, slightly lean your torso forward. Place your hands on the sides of your calves and align your shoulders with your knees. From there, raise your arms until they are stretched out above your head. Then slowly lower yourself down. Repeat 10 times.
Exercise 3: Get on your knees and extend one leg back. Lift the arm opposite the front leg and lean the body towards the front leg. Hold the position for a few seconds and repeat with the opposite side.
Exercise 4: Start standing. Cross your arms and raise them to shoulder height. Spread your feet apart at shoulder level and bend your knees a little. Bend over a bit until your torso is at 90 degrees. Hold the position for 3 seconds and stand up. Repeat 10 times.