The Sakuma Full Body method owes its name to its Japanese creator and the perspective that he applies in the exercises. The inventor of the methodology is Kenichi Sakuma, and the intention is to shape the body in a short time under concepts of body posture.
Sakuma is a world renowned fitness trainer. He is a consultant for models and celebrities who hire him to tone their bodies. In addition, he owns CharmBody gyms , with locations in large cities in Japan and the United States.
His latest book on the Sakuma Full Body Method is a multilingual best seller. This post is the coach’s second on his methodology, and focuses on the practical part of the exercises, explaining how they should be done and for how long.
Who is the Sakuma Full Body method for?
The same author of the methodology, based on his experience, repeatedly repeats that the beneficiaries are those who have failed in previous methods . Sakuma initially wondered why some people can lose weight easily and others cannot.
And it really is like that in everyday life. We all know people who with little effort maintain their figure, and others who, despite diet and constant exercise, do not reduce their weight or tone their muscles.
The Sakuma Full Body method aims that with no more than five minutes a day, people with difficulties to lose weight will achieve it . In the same way, it would help to tone muscle fibers in the most complicated regions of the body.
What are the basics of the technique?
The Sakuma Full Body method focuses on correcting posture . It assumes that, as a general rule, human beings have a tendency to bad bodily habits .
These bad habits are the bad postures that we use throughout the day: to sleep, at work, when we walk, sit or do something while standing. According to the creator’s basics, misused muscles affect the entire body contour .
If we increase the activity of the muscles that we use the least, and that are involved in posture, the figure and body weight would benefit. Ultimately, the hypothesis is that learning to use the body results in more toning .
Following this theory, Sakuma states that body fat is reduced by improving posture because it increases basal metabolism . The muscles that we do not use, or that are in disuse due to poor posture, are not toned because they reduce their metabolism.
However, there is no solid evidence to support this claim. What the literature defends is that the best method of increasing metabolic expenditure is with the introduction of strength exercises. This is stated in an article published in the Frontiers of Hormone Research magazine .
On the other hand, when the less used muscular areas – abdomen, thighs, calves, back – are activated, they return to shape . This recovered tone would be enough for body fat to be reduced.
And the best thing about the Sakuma Full Body method is the time it would take. The Japanese author proposes about four minutes a day to recompose the posture , constantly.
Read on: What is correct posture?
The importance of pelvic posture
One of the axes of the Sakuma Full Body method is the work on the pelvic posture . The Japanese coach has been warning about the problem of bad pelvic positions for a long time. The scientific literature supports this theory.
According to their observations, eight out of ten people have poor posture in their pelvic region . This means that they place it very forward – anteversion is the technical name – or very backwards – retroversion.
Both positions inactivate fundamental and large muscles of the body. In addition, the spine copies the bad position, also acquiring an inappropriate habit . This results in underused and overloaded areas of the body trunk.
As we previously explained, in Sakuma’s theory, muscle inactivation reduces basal metabolism and increases fat accumulation. As the pelvis regulates large muscle groups , the effect is considerable.
To achieve a well positioned pelvis we should be able to draw a straight imaginary line that joins the neck, shoulders, hips, knees and ankles. If that position is fulfilled, then we are in a correct standing posture.
Discover more: Anatomy of the back muscles
A possible method to lose weight
The Full Body method of the Japanese Sakuma is a worldwide success . It has crossed the barriers of its country of origin to be present all over the world. The books are translated into several languages and that makes them more accessible. However, the scientific literature does not support these effects.
Medically there would be no contraindication for the application of this method. Basically it is an improvement in posture seeking balance and muscle activation . It should not cause adverse effects; much less when using only four minutes a day.
For people with spinal problems or joint disorders, a consultation with a doctor or physical therapist may be advisable . The relevance of the exercises can be evaluated in each case to be sure of their safety.