Have you decided to lose a few pounds? But you don’t really have much time for the gym? Read here which simple training helps now.
We all often sit wrong. That’s not necessarily good for the body. Working at a desk every day has a damaging effect on posture and muscles. This can quickly lead to tension or back pain. Working while standing also leads to back pain.
This is zero training
Zero training comes in handy. The method promises to literally get the body back on track in just five minutes a day.
Zero Training was invented by the Japanese Tomomi Ishimura. In her book “The Zero Training Method” and on YouTube she shows the basics of short training.
This is how zero training works
Zero Training initially sounds as if there is nothing to train at all, but the name refers to something else. According to Ishimura, sitting at work all day throws our posture out of balance.
This not only affects muscle tone, but also circulation. It can also throw your metabolism out of balance. In addition to the lack of exercise, it can also be a trigger for weight gain.
Zero training starts with posture. It is intended to return you to what Ishimura calls the zero position, i.e. the original natural posture. And it works quickly and without much effort.
Zero Training – perfect training for at home
Ishimura recommends her technique especially for people aged 30 and over or for people who sit a lot.
The approximately five-minute exercise units can be easily incorporated into everyday life. You don’t actually need any aids. A fitness mat can’t hurt.
Zero training essentially focuses on three elements: breath control, stretching and relaxation.
The most important and basic exercise takes place lying down – and works like this:
This is the basic exercise of Zero Training
First take the basic position. Lie flat on your back on the mat and make sure that your neck and neck are slightly stretched and absolutely perpendicular to your shoulders. The arms are parallel to the upper body. The hips lie lowered on the mat. Then bend your legs until the soles and toes are completely on the floor.
Breathing and stretching exercises – the perfect mix
Now the actual training begins. Let’s start with simple ones Breathing exercises.
First, breathe normally and relaxed, but concentrate on breathing. About 30 seconds is enough; This time also applies to the further steps. Then breathe concentratedly over your chest. This should stretch as much as possible and relax again. Then it’s time for abdominal breathing. To do this, take a deep breath and a long exhale.
Now they follow Stretching and relaxation exercises.
Start with your arms, stretch, raise and lower your arms a few times and then return them to the starting position in a relaxed manner. Then the so-called “chest opening” follows. Stretch and lengthen your upper body and back toward your shoulders. Hold this position for about 15 to 30 seconds, continuing to breathe calmly and with concentration. After a short relaxation, tense your hip and pelvic muscles and relax again.
When stretching your legs, stretch them out over the floor alternately with your muscles tensed. Hold the position for a few seconds and then return to the starting position in a relaxed manner.
Finally there are the toes, stretch and relax a few times and that’s it.
That’s how good zero training is for the body
According to Ishimura, regular zero training leads to improved, natural and relaxed posture. There are also positive effects on circulation and metabolism.