Contents
Sakuma method: the “Marie Kondo” fitness routine that improves the figure
Techniques
The Japanese trainer Kenichi Sakuma proposes five minutes a day of simple exercises to change the body and says that it can be achieved in two weeks
A Kenichi Sakuma, personal trainer of top models and celebrities in Japan, they already call him the «Marie Kondo» del fitnessnot only because she has become a sales phenomenon as the author of “The magic of order”, but because its techniques (Sakuma Method) are simple, they are based on being practical and simplifying. So much so that he assures that with his method it is possible to achieve a slim figure in just two weeks, dedicating only five minutes to exercising.
The key to Kenichi Sakuma’s proposal is based, on the one hand, on correct bad habits of the body which are, as he himself points out, “the postures that prevent you from losing fat.” And on the other, in learn to use all the muscles of the body instead of always focusing on them. In fact, the Japanese coach is convinced that weight loss is not about body type but about the way we use it. «With the exercises that I propose, you will learn to use muscles that you usually overlook and that are the key to improving your figure and basal metabolism. This will make your body learn to burn fat without having to change your lifestyle, “he says in his book” The Sakuma method. The top model’s secret to a slim and strong silhouette in two weeks »(Kitsune Books).
A method with 5 basic exercises
The routine of the «Sakuma Method» presents an initiation with a table of five simple exercises (of one minute each) that should be practiced daily in the first two weeks. From the third week on, the expert proposes reducing the sessions to three times a week, as he considers it important to add a day off.
The explanation of the five exercise routine appears in its entirety in his book, but to get closer to the basic notions of his technique we share, as a preview, three of the dynamics it includes:
One of his exercises aims to help lift the buttocks and slim the muscles. To practice it, you must lie on your stomach, place both hands on your head and tuck your chin inward. Then you should lift the upper part and the legs, closing the legs and pushing against each other for 10 seconds. Next you must cross your legs and push out for 10 seconds. The movement is repeated three times.
Another of the exercises helps tone the hips and correct their rotation, in addition to reducing the volume of the thighs and stimulating the muscles of the upper part of the hips and the lateral ones. To practice it, you must lie on your stomach, cross your ankles, open your knees wide, and lift your thighs from the ground. It is important to lift your legs well and separate your knees from the ground. As in the previous exercise, it is sent three times.
Yes, mark the curve of the waist Kenichi Sakuma proposes in his method to include an exercise that allows you to increase energy consumption if you walk. To carry it out, you must sit on the bed and put your hands on both sides of your hips. Then, raise one side of the hips without moving your shoulders (if you raise your legs at the same time it is easier). Do the exercise for three seconds with your right leg and another three seconds with your left. Once you’re done, repeat the exercise 10 times.
If your torso is weak, you will have sagging
Bulky thighs, lazy arms, a flabby belly, wide hips and an aged look are some of the problems associated with having a weak torso, according to Kenichi Sakuma. The explanation is that when we have not strengthened the torso, we relax the body posture and the pelvis leans forward or backward, which causes some muscles to be exercised daily and others to remain weak.
That is why his method aims for the person who practices his exercises to learn to use the muscles of the torso and the joints that tend to suffer greater overload, such as the ankles, knees, pelvis, shoulders and the neck.