Sakuma Method: Short and effective training to tone your body

  • The Sakuma Method is a Japanese system that combines posture and strength exercises to activate the basal metabolism and tone.
  • It only requires 4-5 minutes a day, making it ideal for those looking for short, effective workouts.
  • Includes basic exercises for problem areas such as the abdomen, glutes and arms, with visible results in weeks.
  • Supplementing with a healthy diet, hydration and rest optimizes its benefits.
Toñy Torres

4 minutes

Sakuma method

El Sakuma method, invented by the famous Japanese coach Kenichi Sakuma, has become a global trend thanks to its approach Minimalist y cash. This method allows you to tone your body and lose weight by spending only 4 or 5 minutes a day, which has positioned it as an ideal solution for those who have tight schedulesDubbed the 'Marie Kondo of fitness', Sakuma has impacted the lives of thousands of people by combining simple movements with a comprehensive strategy that encompasses exercise, stance y eating.

What sets the Sakuma Method apart from other conventional methods is its ability to improve body posture and activate the less used muscles, thus increasing the basal metabolism. This leads to continuous calorie burning even at rest, toning areas rebels such as the abdomen, thighs and buttocks.

What is the Sakuma Method and how does it work?

stretches

The Sakuma Method revolves around the posture correction and muscle activation. According to Kenichi Sakuma, muscle imbalance due to poor posture or lack of activity in certain muscle groups is the main cause of fat accumulation in areas such as the abdomen and thighs. Therefore, his system is designed to work comprehensively on the muscles. forgotten muscles.

This revolutionary program is based on four basic pillars:

  1. Stretching: Stretching exercises that prepare the muscles for physical work, improving the flexibility and preventing injuries.
  2. Wide movements: Movements designed to efficiently activate different muscle areas.
  3. Strength exercises: Specific routines that strengthen muscles, improve posture and tone the body.
  4. Muscle memory: Techniques that train muscles to stay active even outside of training.

These pillars seek to harmonize and balance the body, achieving from a more stylized posture to a more efficient metabolism and long-lasting. In addition, the Sakuma Method adapts to any physical level and does not require specialized equipment, making it accessible to everyone.

Advantages of the Sakuma Method

Training at home

  • Suitable for any age and physical level: This methodology is suitable for beginners and people who want to resume physical activity.
  • Minimizing time: Requiring only 5 minutes a day, it's ideal for those with busy schedules.
  • Visible effects in a short time: In just two weeks, the results are remarkable, including a reduction in waist circumference and rebel areas.
  • Compatible with other exercises: You can combine the Sakuma Method with activities such as Suspension training o Body Jump for better results.
  • Posture improvement: By strengthening neglected muscles, this method helps maintain a correct and healthy posture.
benefits of hula hoop for training
Related article:
Hula Hoop: Benefits, Exercises and How to Include It in Your Routine

Basic exercises of the Sakuma Method

Below we explain some of the key exercises in this system. During the first two weeks, it is recommended to practice them daily. Afterwards, you can reduce the frequency to three times a week:

  1. Waist circumference reduction: Lie on your back with your hands under your head and your legs bent. Create an arch in your lower back and hold this position for 20 seconds. Contract your abdomen while inhaling and exhaling for 10 seconds. Repeat this exercise three times.
  2. Arm strengthening: Using a towel as resistance, hold it behind your head with one hand and pull down with the other (at back level). Hold for 10 seconds and repeat three times for each arm.
  3. Glute toning: Lying face down, place your hands under your chin and cross your legs. Lift them up, keeping your glutes contracted for 6 seconds. Repeat 10 times.

Sakuma Method Japanese training to tone up quickly

These exercises not only work the most problematic areas, but also optimize the flexibility’s most emblematic landmarks, the equilibrium and coordination of the body.

Tips to maximize results

The Sakuma Method is not limited to physical training alone. It also advocates integrating Healthy Habits to enhance the results:

  • Balanced diet: Prioritize foods rich in protein and avoid processed foods and alcoholic beverages.
  • Hydration: Drink at least 2 liters of water a day to speed up the elimination of toxins.
  • Break: Getting enough sleep allows for muscle recovery and improves the effectiveness of the program.
  • Consistency: Even if it is a short routine, the key is discipline.

Implementing the Sakuma Method into your daily routine will not only transform your figure, but will also contribute to a healthier posture. It is a system that combines effectiveness, simplicity y sustainability, making the path to a slim, toned body accessible to everyone.