Roller Fukutsudzi exercises for posture, legs, spine and neck. Dimensions, real traveler reviews, contraindications, video tutorials

Sedentary lifestyle, due to the development of Internet services and sedentary work - one of the causes of obesity and abnormalities of the musculoskeletal system. roller Fukutsudzi It is a good tool in the struggle for a slender figure, and straight back. Exercises with them simple and accessible for people with any level of fitness.

Features of the method of Dr. Fukutsudzi what his popularity?

Studies have shown that excess weight and back problems are the result of the displacement of ribs and pelvic bones. The main purpose of the exercises with the roll - to give them the correct anatomical position.

Gymnastics for the spine stretch marks, treatment of degenerative disc disease and combat obesity in detail the doctor described in his book "The Japanese system of healing," which has sold more than 5 million copies. Roller Fukutsudzi, which exercises take no more than 5 minutes. per day, it fits perfectly into the concept of the life of any lazy man - the maximum result with the minimum of effort.

The system has an impressive list of virtues that contribute to promote it around the world:

• It does not require large financial investments. Conduct training can be at home, and buying roll is entirely optional. It can be replaced tightly rolled towel;
• simple and universal. Exercise can make people with any level of physical fitness regardless of age;
• unlike diets, has no side effects;
• It takes very little time, which makes it optimal for people with a busy schedule.

They give exercises?

Roller Fukutsudzi called "magic towel" in common. But this does not mean that after a week of exercise figure will be tightened, and the back straight. Devotees of a healthy diet are skeptical about the technique of the Japanese doctor and believe that to lose weight without counting calories and intense exercise is not possible.

In part they are right, because the system was designed originally for medicinal purposes to deal with the problems of the musculoskeletal system (ODA). Thus, the primary is therapeutic rather than cosmetic effect. The basis of the weight loss methods based on the results of research the causes of excess weight.

Negative physical effects that are daily exposed to the human body, lead to a divergence of the pelvis and ribs.

This is one of the reasons for accumulation of fat in the waist, abdomen, buttocks and thighs. Since all life-support systems are interconnected, bone displacement leads to a change in position internal organs, whereby there is a disturbance of metabolic processes and uncontrolled weight increase body.

What gives exercises in the system doctors Fukutsudzi:

• asked an anatomically correct position of the hip and rib bones, which improves posture;
• adjusting the location of the internal organs, thereby restoring the metabolism;
• improve muscle tone;
• improve the blood supply to organs, gas exchange in the lungs, as well as normalize the digestive system;
• eliminate muscle spasms and nerve terminals in various parts of the spine.

As a result of the above effects, the volume of the body are reduced, the abdominal muscles are tightened and formed the waist. However, this weight may remain at the same level or show a slight decrease. The visual effect of weight loss is achieved by stretching the spine, increasing muscle tone and improve posture.

Contraindications

Roller Fukutsudzi exercises which can be recommended for people of any age, still has some contraindications.

Restrictions for gymnastics following diagnoses are on the Japanese system:

• joint problems (osteoarthritis coke, peritonitis);
• Mechanical trauma of any limitations of the spine;
• intervertebral hernia;
• protrusion and offset discs;
• curvature of the spine (scoliosis);
• inflammation of the nerves of the spinal column;
• diseases of the intestine, liver and kidney;
• high blood pressure;
• the presence of internal or external bleeding.

The presence of such pathologies ODA requires the ability to perform exercises in accordance with the instructions of a physiotherapist, or a complete rejection of them.

possible complications

Failure to comply with technology exercise or ignoring contraindications may lead to complications, such as:

Area of ​​complications	Description
On the part of the passive part of ODA	sudden back pain caused by nerve terminal discomfort in the different sections of the spine, which do not pass even a few hours after the exercise is finished
On the part of the active part of ODA	muscle spasms that can occur not only during exercise, but after some time after its completion
CNS side effects	dizziness, nausea, unconsciousness

If during classes there any of the above complications, it is necessary to consult a doctor. This may be a signal that there are problems with the ODA, on which a person may not even be aware.

Dimensions roller exercises, how to do?

Roller Fukutsudzi exercises which can be performed by people of any build, easy to make their own hands. To do so, towel, string, tape or set of locks of hair. Towel roll into a tight plait and fix it in this position by any available means.

It is not recommended to use synthetic products, because they can not provide the necessary rigidity. The length of the roller body width must be leveled, or slightly exceed it. The diameter is selected depending on body type and body weight. The larger the diameter, the greater the deflection in the lower back and spine more intense stretching.

However, it is recommended to start with a small size in order to avoid pain during exercise. recommended to start training with a roller diameter of not more than 5 cm for large people build, with a low level of physical fitness, or the presence of ODA functioning problems.

exercise options for posture and weight loss

Despite the fact that experts are skeptical about the prospects of the Japanese diet method, the author believes that the reduction of weight by performing static exercises possible.

To achieve the result it is necessary to adhere to the following rules:

• do gymnastics in the morning, not at night;
• start doing the exercises in the same time. This produces the habit and reduce the risk of complications;
• training every day, try not to miss a single class.

Regular training on the Japanese method can achieve quite good visual results within a few weeks after the start of classes. Doing exercise is recommended in light sportswear which will not hamper the movement. If there is no flooring, you can use the gym mat.

For the back and spine

Exercise for the spine stretch you can do at home at any time. The main condition for a positive result is a strict adherence to technology implementation.

Proceed as follows:

1. Sit on a gym mat, placing the roller behind, perpendicular to the backbone.
2. Hold the shell with both hands and slowly lay down on it. You must make sure that the roller takes the correct position. To do this, touch the thumb and the navel, outlining the contour of the body perpendicular to the spine, pull the arm down. When correctly positioned the fingers touch the twisted towel exact center of the harness.
3. Legs extended and slightly apart. Knees do not bend. Heel pressed to the floor, and socks to bring together so that the tips of the thumbs touching. At first, in this position it will be very difficult to unwind, so it is recommended to press the foot heavy bag, or lock the thumbs soft rope or rubber band banking.
4. Arms extended upward along the trunk. Palms facing the floor, to little fingers touching. This situation allows for maximum stretching hypochondria, which is a catalyst for weight loss process.
5. Secure the correct posture. Thus it is necessary to avoid tilting of the head. Take a deep breath, exhale for the maximum and try to relax.

The duration of exercise is not less than 30 sec., But not more than 5 minutes. After completion of the need to roll over on its side, then get on all fours and only then slowly rise. To "cushion below the navel" is basic to complex exercises in the Japanese system.

It allows to restore the correct anatomical shape of the spine. Once this problem is resolved, you can move on to other exercise options.

neck

There are a number of exercises that contribute to the removal of pain and relax the muscles in the cervical osteochondrosis.

Exercise №1

Lie on a gym mat. Cushion placed under the neck so that the head is a little hanging. By turning his head in different directions. Exercise Duration is from 1 to 2 minutes. It aims to stress relief with the neck muscles nutrition of intervertebral discs.

Exercise №2

Sit on a chair. Back straight, head slightly tilted. Fixing the gaze on any object located in front, slowly lower your head, relax the neck muscles, then return to starting position.

Exercise №3

The starting position is the same as in the previous exercise. It is necessary to make smooth movements of the head from side to side, as if to express disagreement.

Exercise №4

Sit on a chair, straighten your back. Keep your head straight and make a few rotational motions in different directions. All actions must be carried out slowly and smoothly. Performance of all the exercises for the neck takes less than 5 minutes. Daily practice will significantly reduce the pain in the case of pathology, and for a healthy person will serve as disease prevention.

breast

To adjust the shape of the breast roll is necessary to move the roller in the region of the thoracic spine at the level of the shoulder blades. Technology implementation of standard exercises. Position: arms stretched over his head, palms down, little fingers touching. Legs straight, heels separated the sides and pressed to the floor, feet are oriented inwards to the big toes touching each other.

You need to breathe slowly and steadily. Secure the correct position for 5 minutes.

for the hips

Get rid of the orange peel effect on the thighs and reduce their volume can be 2-3 months.

To do this, perform the following actions on a daily basis:

• put a cushion under the left thigh, drawing on the stretched hand;
• right leg bent at the knee and put in front of the left, creating additional support. The left foot should rest against the edge of the foot to the floor;
• perform amplitude rolling on the roller up and down for 3-5 min .;
• change the leg and repeat the exercise.

For legs

Pillow cushion can be used to work out the calf muscles and the anterior surface of the tibia.

Exercise for the calf muscles

Sit on the floor to enclose a roller calves. Direct hands behind his back and to have to make them stop. Lift the hips, moving your body weight on your hands and roll and start doing rolls in the direction from the popliteal fossa to the ankle and back.

Exercise for the front wall of the tibia

The principle is identical to the performance of the previous exercise, but the starting position is different. It is necessary to kneel, putting roll under the front of the leg. To focus on the outstretched hand. Make sure that your palms are at shoulder level.

body weight transferred to the hands, bringing body slightly forward and start making slow rolls. When the exercise is necessary to control the position of the roller. shell contact with the patella can bring discomfort or enhance pain if you have problems with the knee.

With the roller under the loin

To combat the excess capacity in the lumbar region used a standard technique of the exercise, but the roller moves from the position "below the navel" in the area of ​​the lower edges of the boundary. Dr. Fukutsudzi developed a special program aimed at weight loss, which is designed for 3 months. Full description of the methodology can be found in his book.

Feelings during and after the gym

Roller Fukutsudzi exercises which are simple and clear, at the beginning of training can cause discomfort. The initial position can not be called easy, and many beginners can fix it for more than 3 minutes. However, with regular practice of the discomfort goes away, leaving room only positive emotions.

Feedback from those who have just started, you can expect the following feelings:

• stress during exercise, rather than required for the best results, relaxation. Such a reaction of the body due to the need to focus on maintaining the correct position of the hands and feet;
• stretching the spine, chest expansion. It seems that the lung volume is increased by 2 times. Breathing becomes deeper;
• belly moves in and like, "sticks" to the back. There is a pleasant sensation of stretching of the abdominal muscles;
• at the initial stage, after the gym there is a small nagging pain just below the shoulder blades, forcing to monitor posture and straighten your back.

Many adherents exercises with roller Fukutsudzi note decreased appetite and improve sleep quality.

Precautions for employment

Despite the simplicity of the exercises, their implementation requires certain precautions:

• in the presence of pathologies ODA before the training you need to consult a doctor;
• to avoid increased discomfort during exercise, it is recommended to initially use the smaller diameter roller;
• if during gymnastics appear painful sensations in the back during exercise should be reduced to 2-3 min., and then gradually increased to the standard 5 min .;
• sharply up after completion of the exercise is strictly prohibited. Before you take a vertical position, we recommend that you gently rolled onto his side, and then stand on all fours and only then gently rise.

To perform the exercise, aimed at the general improvement of the body, does not need to have a great physical form, comply with the special power and buy expensive equipment mode. Roller Fukutsudzi, the presence of a solid horizontal surface, comfortable clothing and a bit of free time is more than enough to start to improve.

Video of the roller Fukutsudzi

Japanese method of losing weight with the help of roller: