The Sakuma method: the miracle solution for a pretty figure?
When it comes to slimming, we thought we had seen. This was without counting on the Japanese approach! Indeed, asportsand zen routine currently seems to win all the votes, to the point that some celebrities would have adopted it as their new slimming grail. The Sakuma method, as it is called, would be a revolution in fitness and weight loss. Find out more…
What is the Sakuma method?
It is a revolutionary training method, straight from Japan and created by Kenichi Sakuma, master of kondo fitness and sports trainer. The latter designed it as a “muscle reset“, allowing you toredraw your silhouette, but alsoto increase certain physical qualities, such as strength, flexibility, amplitude and endurance.
According to Sakuma, the accumulation of fat on certain body areas is often due topoor posturesleading toover- or under-solicitation of certain muscles. A kind of chain reaction. In addition, he points out that the majority of sports programs require systematic and repeated muscle contractions, without being accompanied by stretching, which is essential to tone and reshape thesilhouette.
His method, which targets each muscle group, is therefore not so much an intensive bodybuilding technique as amethodologyaimed atfinding a balanced, toned and ample posture. This “ideal” posture, creating harmony between the different muscles, would thenaccelerate thebasalmetabolism and thus, to get rid of anyfat overload.
It seems that the promise is enticing, since Kenichi Sakuma is now one of the most courted coaches in the world and he has sold millions of copies of his book, which describes all the exercises of his method.
The main exercises of the Sakuma method
And since we are talking about the differentexercises, why not explore some of them? They are simple, both in their realization and in their duration of execution. Because yes, Sakuma promises, 5 minutes a day is enough to find a toned, sculpted and healthy body … Provided that:
- complete the short exercises – one minute each, or 5 exercises
- every day – at least the first two weeks, then 3 times a week
- without exceeding 2 sets per day – because the body needs rest
Exercise for obliques and hip opening
According to Sakuma, repeated crunches are very bad for the abdominal muscles and do nothing to help regain aflat stomach. He therefore proposes an exercise to “reprogram” the abdominal muscle area.
- Start lying down, flat on your back, hands under your head, legs flexed.
- Bend and raise and right leg, thigh perpendicular to the body, knee pointing towards the head.
- Bring the right leg to the left, so as to create a twist of the abdomen. The head, shoulders, neck and back should remain on the ground. Only the pelvis, belly and leg rotate.
- Hold the position for 3 to 6 seconds, then bring the leg back into the axis.
- Repeat 6 times, then switch sides.
Exercise for triceps and back
Sakuma states that the accumulated fat in the Armsand particularly the triceps is mainly due to poor back posture. By working the back correctly and unlocking certain stiffness, we could find toned and well-shaped arms.
- The exercise begins on all fours, hands flat, feet pointed to the ground, arms open at shoulder width.
- On inspiration, the back arches, without excessive arching. The stomach comes to rest against the navel, which points towards the ground. The cervical remains straight, the gaze well in front of you.
- On the exhale, the back is rounded. The stomach sticks to the vertebrae, the navel is tucked in. The head lowers slightly, in continuity with the back.
Sakuma foresees 3 seconds of inspiration and 3 seconds of expiration, and a repetition of the complete movement 10 times.
Exercise for thighs, obliques and chest amplitude
According to the Sakuma method, it is important to restore the alignment of the body, which is an association of interdependent muscle groups. He therefore proposes to simultaneously solicitAccording to the Sakuma method, it is important to restore the alignment of the body, which is an association of interdependent muscle groups. , obliques and shoulders to gain amplitude and restore energy flow.
- Start kneeling on the floor.
- Bend your left leg, putting your foot in front of you. The left leg is perpendicular to the floor, the thigh parallel. The right leg is stretched out behind you, right knee and foot resting on the ground.
- Once the balance is found, raise your right arm, palm to the left.
- On the inhale, tilt your right arm and torso to the left. You can take a slight support with the left hand on the ground.
- Hold the posture for 3 to 6 seconds, then return to the axis.
- Repeat 6 times and switch sides.
Exercise for the gluteal muscles
In his method, Sakuma explains that muscles are activated by daily walking activity, but that our way ofwalking lacks amplitude. Also thegluteal musclesatrophy. He therefore proposes to restore tone to the gluteals, by a double solicitation: contraction and extension.
- The exercise begins lying on your stomach, arms bent, chin resting on your hands.
- Bend the right leg at a right angle, toes backwards, knee pointing to the ground.
- Raise the leg upwards, using the glutes, while keeping it bent. This “kick” in the air should not be violent or too wide, so as not to create tension on the lower back. The leg must remain in the axis and not lean to the left.
- Hold the pose for 3 seconds, then lower the leg.
- Repeat 10 times and switch sides.
Exercise for the pelvic area
Sakuma explains that the daily working position leads to a bad position of the pelvic area: either an anteversion of the pelvis, which tends to give the belly aswollen appearanceand the back a bad arch, or a retroversion, which rounds the back but weakens the tone of the abdominals. The exercise therefore makes it possible to find an upright and firm posture.
- Start sitting in a chair, in a neutral position. The buttocks are anchored in the chair, legs a little apart, feet in the ground, back straight.
- Bend your arms in front of you and grab your elbows: right elbow in your left hand, and vice versa.
- Raise your arms above your head, elbows clutched, making sure to stretch the spine, without moving the pelvis.
- Then gently tilt the upper body to the right and hold the posture for 3 seconds. The trunk should not be tilted, only the shoulder area.
- Go back to the axis and do the same on the left.
- Repeat 10 times.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.