Find out how the Japanese can get rid of excess belly weight using breathing exercises at home. Respiratory gymnastics is a system of special inhalation and exhalation. It actively uses the alternation of deep breathing, expiratory retention, as well as breathing in the opposite direction of the abdomen and chest. Gymnastics allows you to improve health, ventilate the lungs and at the same time increase their useful volume, speed up metabolic processes and increase the concentration of oxygen in the blood.
In addition, breathing exercises have the ability to accelerate the utilization of toxic substances and burn adipose tissues. Today, there are many similar techniques. We'll walk you through the Japanese method of breathing belly fat and explore a few other effective techniques.
Respiratory gymnastics principles
All breathing techniques have similar principles. If you are interested in the Japanese method of how to remove belly fat with the help of breathing, then the principles discussed below apply to it:
- Before using any breathing exercises, it is recommended to undergo a complete medical examination.
- The entire exercise should be performed under the supervision of a specialist.
- Do a light warm-up before starting the main part of the session.
- If the first signs of hyperventilation appear (nausea, dizziness, or "stars" in the eyes), stop training immediately and wait until the body is fully restored.
- Training should be done outdoors or in a well-ventilated area.
- You must focus on exercising, and this is a requirement of the Japanese method to remove belly fat by breathing.
- Classes should be regular and do not expect instant results from them.
You must remember that breathing exercises are a passive way of dealing with excess weight. This suggests that the first results will appear no earlier than one and a half or even three months.
The positive effects of breathing exercises
Now we will consider the main effects of breathing exercises, because they not only help fight excess weight:
- The efficiency of the body's defense mechanisms increases.
- Improves the functioning of the upper respiratory tract.
- A large amount of oxygen enters the blood.
- The performance of the musculoskeletal system increases.
- The symptoms of an ailment such as osteochondrosis are relieved.
- The vocal cords are restored.
- The indicator of skin turgor increases.
- Metabolic processes are accelerated.
- A tummy tuck is performed.
- Adipose tissues located in the abdominal region are actively utilized.
- Body contours are improved.
Also, you should remember that all breathing exercises have some contraindications. This also applies to the Japanese method of breathing in to remove belly fat. That is why you should first consult your doctor.
How to quickly remove belly fat by breathing: the Japanese method
Now we will consider not one Japanese method that allows you to remove fat from the abdomen with the help of breathing, but three.
Respiratory gymnastics Miku Ryosuke
Miku Ryosuke is one of the most popular film actors in Japan. Thanks to the breathing exercises he created, Miket quickly lost weight. The main reason that became the reason to pay attention to your health was the frequent pain in the lumbar region.
Ryosuke carefully studied the ancient methods of healing and created his own training system based on them. After 14 days, the pain sensations became not so strong, and after several months of regular exercise, they completely disappeared. However, improving the situation with the lumbosacral region was not the only positive effect.
In about six months, the actor managed to get rid of ten kilos, and his waist size decreased by more than ten centimeters. Also, an interesting fact is that when performing breathing exercises Mike did not adhere to dietary nutrition programs and did not train in the gym. Note that at the time of the creation of breathing exercises, Ryosuka was 55 years old.
Now let's go directly to the exercises:
- Straighten your back with your feet next to each other. Pull your shoulder joints back slightly and stretch the top of your head up. From this position, step forward with your right foot, transferring your weight to your left.
- Breathe in three counts for 120 seconds while raising your arms. It is necessary to breathe through the nose using the stomach for this. The exhalation should last seven seconds and at this moment all the muscles of the body should be strained. Then lower your arms and relax.
- Exercise should be regular and do not forget to change your working leg. Results should be expected after two or three months.
Fukutsuji gymnastics
The second Japanese method, which allows you to remove fat from the abdomen by breathing, was created by the famous Japanese physician Fukutsuji. In the course of his research, he drew attention to the fact that improperly positioned pelvic bones increase the volume of the abdomen and waist. Respiratory gymnastics created by him allows returning the pelvic bones to their normal position and at the same time improving the condition of the spinal column.
The Fukutsuji system includes only one exercise, which must be performed for five minutes. You will also need a flat horizontal surface for training, even a floor, a terry towel, and a cord (tourniquet) will do.
You should choose a large towel to make a roll that matches the width of your shoulder joints. To keep the roller in shape throughout your workout, tie it with a cord. And now about the technique of performing gymnastics Fukutsuji:
- Get into a sitting position on the ground with your back straight and the roller in the back.
- Smoothly lower yourself onto your back, holding the roller so that it is under the buttocks at the moment when you take a horizontal position.
- Extend your legs to the level of your shoulder joints. In this case, the distance between the heels should be about twenty centimeters, and the big toes touch.
- The arms should be extended behind the head. Turn your palms in the direction of the ground, and connect your little fingers.
- Control your body position, paying particular attention to your big toes and little fingers.
- If everything is done correctly, stay in this position for five minutes. After that, stand up slowly, trying not to load the spinal column.
This is a basic movement and depending on your goals you can change it. I also want to say that it is not necessary to be in the right position the first time for all five minutes. If this is difficult for you, do the exercise for as long as you can. However, it must be gradually increased and brought up to five minutes.
Here are the rules for Fukutsuji training:
- The muscles should be in tonic tension throughout the exercise (tighten them so that they tremble).
- Focus on your sensations and feelings.
- Breathing should be smooth and viscous.
- To accelerate progress, it is recommended to use a dietary nutrition program.
Gymnastics Imabari
This technique allows you to get rid of fat not only in the abdominal region, but also throughout the body. Let's take a look at the basic exercises:
- Grasp the edges of the towel with your hands and lift them to chest level. Start stretching the towel, and at this moment you should feel how the muscles of your arms and chest tighten. Do 20 reps.
- The exercise resembles the previous one, but hands with a towel must be lifted vertically upwards. While stretching the towel, bend to the sides, but do not bend your arms.
- Without changing the starting position, place your hands behind your back. After that, start stretching the towel.
- Holding the towel in your hands, lower it to your neck, bending your elbow joints and begin to stretch.
- Get into a supine position. After making a loop out of the towel, secure it on the foot of one leg, bending it at the knee joint. Then begin to straighten your leg, feeling the tension in your thigh muscles.
You will need to spend no more than a quarter of an hour to complete the entire complex.
Other effective breathing exercises for weight loss
Pranayama
This type of breathing exercises is an integral part of yoga. The complex includes a large number of exercises, and we will not be able to tell about all of them. The most effective of all movements is the "vacuum" exercise. To perform it, you need to take a sitting position, slightly tilting the body forward and bending your legs. You can also take the lotus position.
Take a few shallow breaths. After that, without inhaling a new portion of air, pull in your stomach to the maximum, using your abdominal muscles. Hold the position until there is a strong urge to inhale. After that, relax and do three to five more repetitions. To avoid discomfort in the abdominal area, the exercise should be performed on an empty stomach.
Strelnikova's exercises
This gymnastics was developed by the opera singer A. N. Strelnikova. Initially, the complex was intended to improve the work of the vocal cords. However, it was later discovered that gymnastics allows you to fight excess weight. The essence of the technique is to take a quick breath through the nose.
In doing so, it is important to ensure that the chest does not expand, as it does during breathing. The movements you perform should be short and the pace high. The number of breaths should be a multiple of the number "8", and the number of exhalations - "4". You should rest for 3 to 5 seconds between sets. With the help of this gymnastics, metabolic processes can be accelerated, which has a positive effect on the utilization of adipose tissue.
Bodyflex
This is gymnastics known all over the world, based on correct breathing. Take a deep breath, then exhale sharply and hold your breath for ten seconds. Simultaneously with this, you should do a simple physical exercise, such as twisting. Repeat the exercise several times. The duration of the lesson is about a quarter of an hour, and it should be done daily.
As we noted above, today there are many different respiratory systems. With their help, you can not only get rid of fat, but also improve your health. You will not have to spend a lot of time to complete these complex, but you can perform them anywhere.
In more detail about the Japanese Fukutsuji method, which will help remove fat from the abdomen, in the video below:
