They say that comparisons are odious, but it is inevitable not to make them between Marie Kondo, the Japanese tidiness guru, and Kenichi Sakumaa compatriot who has become an icon of training for success, as happened to Kondo with The magic of order, from his book The Sakuma Methodbest seller worldwide. In this piece we tell you why his training methodology is so popular and what exactly it consists of.
Kenichi Sakuma has gotten millions of people in shape. At least, he has tried it with all those people who have bought and read the work in which he delves into the keys to his working method. The personal trainer is convinced that you can reshape your body in just two weeks if you change your habits following the advice that he has grouped in his method, Sakuma. The most attractive thing at first is that it only requires you to exercise for 5 minutes a day.
A training method to change unhealthy habits
The Sakuma method of personal training (Sakuma Full Body) is not intended for people who are already in optimal shape, although it will not do them any harm to put its advice into practice. However, Kenichi Sakuma designed this work methodology thinking about another profile of people: those who have tried all types of diets and types of exercise without success. People who have not lost the weight they wanted or who are not able to tone their body, either because they are not consistent, because they have not chosen well how to train or due to any other circumstance.
Following the advice of his compatriot Marie Kondo’s Konmari method, Kenichi Sakuma has developed a training method based on simplicitywith that minimalism so typical of Japanese culture, which seems to make everything easy. Otherwise, it would seem impossible for a person to get in shape and stay healthy with a routine of five minutes a day with basic exercises, very easy to put into practice even at home.
The objective of the Sakuma method is to reduce localized fat by activating the muscles involved in the muscle areas where the most fat tends to accumulate, the most difficult to tone. That is, the waist; the abdomen, thighs or buttocks. But also works other muscle groups such as those of the back or torso. As Kenichi Sakuma himself told ABC Bienestar colleagues during a visit to the newspaper’s editorial office in 2020, “the key is to strengthen the muscles and balance them so that our metabolism remains active at all times, which translates “in a constant burning of fat throughout the day that takes place without us realizing it.”
man training
A 5 minute a day routine
According to the personal trainer, these more rebellious parts of the body tend to accumulate more fat, are more difficult to tone, because they tend to be used less in everyday life. For this reason, he advocates “awakening them”, thus avoiding their rigidity and atrophy.
To achieve the objective, the Sakuma method “consists of a routine of just five minutes (not one more) with which we will not only lose weight but also correct our body posture», they explain from the Kayas Salud Integral physiotherapy clinic.
Once you correct your body posture with the advice of the Japanese personal trainer – he has worked with many celebrities from his country, hence his fame – your muscles will begin to work, so that you will burn more calories while preventing pain in delicate areas like the back or cervical. Of course, to achieve your goals sooner according to the Sakuma method, you must also follow a specific eating plan proposed by Kenichi Sakuma.
In this case, we focus exclusively on the sports part of the method, which is also the main one. Next, from the Corphus Menti health center, we share with you the standard exercise routine endorsed by the Sakuma method. You know, five minutes a day, not a minute more, not a minute less:
Exercise 1
Starting from a prone position, with hands clasped behind neck. From this initial position, lift the upper part of the body, leaving the abdomen resting on the floor; raise your legs without bending your knees; and keep your back curved and your legs pressed against each other. Next, without changing position, cross your ankles and push outward with your feet.
You have to repeat the exercise three times and hold each position for 10 seconds.
Exercise 2
The starting position is also face down but with the arms crossed under the chin.
To execute the movement, they explain from the aforementioned health center, you have to bend your knees and cross your ankles, separating both knees well. From that position, Raise your legs, bringing your crossed feet up and separating your thighs from the floor.
In this case, the posture is held for 6 seconds. Afterwards, relax your body. Do 10 repetitions.
Exercise 3
To begin the third exercise of the Sakuma method routine recommended by Corphus Mentí, sit on a chair or other hard surface and place your arms aligned to the body on both sides of the hips, with shoulders straight.
From this starting position, you have to raise one side of the hip without moving the shoulders. The trick is to hold onto the edge of the chair to keep your posture straight with your shoulders at the same level. You can also raise your leg to make the exercise easier.
This movement must be done 10 times as well. Hold the position for three seconds and change sides.
Exercise 4
In this case, to do this fourth exercise recommended by the Sakuma method of healthy training, you must Sit with your arms crossed and feet hip-width apart.
Hold your elbows with your hands and rest them on your knees apart. From there, raise your arms crossed, without changing the position of your torso.
The posture must be maintained for 6 seconds and the exercise must be repeated 10 times.
Exercise 5
Complete your daily five-minute Sakuma work session by squatting with your torso slightly forward and your palms flat on the floor. Your feet should be together or slightly apart to make it easier for you to perform the exercise.
You just have to stand on your tiptoes in a quick, controlled movement, suddenly, with your arms raised and hands open.
Repeat 10 times or one minute of time.
This is how the Sakuma method works, with preventive training sessionswhere joint movement is the protagonist to activate all muscle areas, composed of five exercises that must be done for one minute each.
Of course, this is a method compatible with other sports disciplines. In fact, it is absolutely recommended that you exercise beyond your Sakuma method routine. You already know that medical recommendations are to do at least half an hour of intense physical activity a day.
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