Amazing zombie gymnastics! Just one move, no more shoulder and neck pain

No time to exercise? It hurts here and there, and I don’t know what to do? Now, you just need to learn the "Zombie Gymnastics" or "1-minute stepping method" from a famous Japanese doctor. By easily swinging your body and stepping on tiptoes, you can get rid of body aches and eliminate annoying problems such as constipation, insomnia, osteoporosis, and protruding belly.

The "Zombie Gymnastics" that is popular in Japan is named so because the movements look like zombies.

Japanese medical doctor Toshiro Ikegaya is a physician of internal medicine diseases such as circulatory organs. In his new book "Zombie Gymnastics: More than 500,000 People in Japan are Doing It!" Invented by a medical doctor, just one move can relieve shoulder soreness and neck pain! ” stated that many outpatient patients suffer from the three highs, and the treatment for this lifestyle disease, apart from diet, is nothing more than exercise. But most patients seem unable to do so. Whenever I ask, "Are you exercising?" during a consultation, everyone will start giving their own "reasons for not being able to exercise," such as "too cold," "too hot," "knee (back) pain," "no time," "I'm allergic to pollen and don't want to go out," etc. Collectively, they are called the "five major excuses for not being able to exercise."

Zombie gymnastics is popular in Japan, allowing blood to circulate throughout the body

Body aches and pains are often caused by blocked blood vessels. The "zombie gymnastics" popular in Japan are so named because the movements make you look like zombies. It can make your blood vessels younger in just one week. Combining "Western circulatory organ specialists" and "Eastern traditional medicine", using the "simplest movements" can allow blood to circulate throughout the body in the "shortest time", which can not only stimulate the function of peripheral nerves in the limbs, but also strengthen muscle and bone function.

The amount of exercise done by zombie gymnastics is about three times that of normal walking.

Dr. Toshiro Ikegaya said that the amount of exercise in zombie gymnastics is about three times that of normal walking. Use the time when pouring tea, going to the bathroom, or picking up a package at the door to walk around the house doing zombie gymnastics. The amount of exercise accumulated in 365 days should not be underestimated. It can not only prevent lifestyle diseases, but also eliminate fatigue, and prevent and improve various common physical discomfort symptoms in middle-aged and elderly people.

Who is suitable for zombie gymnastics? If you have the following troubles, you might as well take 1 minute to follow along.

1. When the weather turns cold, my hands and feet become cold and stiff, and it’s useless even if I keep a hot pack on my hands.

2. Can’t stand or sit for a long time, and even lying down will cause back pain.

3. The neck is tense, the shoulders are stiff, and the whole body feels tense from head to toe, and it hurts if you touch it lightly.

4. The joints are always sticking and the knees are difficult to bend. Not to mention doing any exercise, even going up and down stairs is difficult.

5. No matter how much sleep I get, it never seems to be enough; I feel dizzy and lack energy every day.

6. High blood pressure and blood sugar index cannot be lowered. Even if you take medicine every day, there is no improvement.

7. My weight is normal and I don’t look fat, but my belly is protruding and I can’t lose weight no matter what I do.

Zombie gymnastics is all the rage in Japan.

【Basic Zombie Gymnastics Movements】

(1) "Marking in Place Exercise" for the Lower Body

(2) "Wave Drum Exercise" for the Upper Body

Zombie Gymnastics Stages 1, 2, and 3

(1) Let’s start with this action! Novice zombies on the road: beginner level.

(2) Once you’re used to it, combine it with upper body movements! Become an Ideal Zombie : Intermediate.

(3) Challenge yourself to more effective actions! Master of the zombie world: high level.

Zombie Gymnastics X Application

【Zombie Gymnastics X Application】

Purpose: To build muscle strength! Relieve annoying back pain and knee pain.

In addition to being a daily health maintenance, zombie gymnastics is also very effective in preventing and improving various physical discomfort symptoms. The first thing I want to introduce is the zombie gymnastics, which can help relieve lower back pain and knee pain. It is very simple to do. Just replace the rest period of zombie gymnastics with "zombie gymnastics + leg lifting exercise" and raise your thighs as high as possible. You can prevent knee pain by exercising your thigh muscles.

In addition, it can also strengthen the abdominal muscles and iliopsoas muscles responsible for supporting the waist from the front, which is helpful in alleviating annoying low back pain.

1. Jogging in place + wave drum exercise

Do jogging in place and wave drum exercises at the same time.

2. Rest

Swing your arms widely, take big steps, and adjust your breathing rhythm.

3. Jogging in place + wave drum exercise

Return to action 1 again, and do jogging in place and wave drum exercises for the upper and lower body at the same time.

Zombie World Master X Advanced Edition

[Zombie World Masters X Advanced Edition]

If you are already proficient in the elementary and intermediate movements, then you can move on to more difficult levels! Combine the movements of the upper and lower body into one, and do "jogging on the spot" and "wave drum exercise" at the same time.

Advanced movements take a long time, so don't force yourself at the beginning. Adjust the exercise time appropriately according to your physical condition, or extend the rest period by marching in place.

Doing 3 sets a day can give you the same exercise effect as walking for 30 minutes, without causing any burden to your body.

1. Jogging in place + wave drum exercise

The lower body keeps stepping at a jogging pace on the spot, while the shoulders on both sides of the upper body swing naturally back and forth, doing the wave drum exercise, and shaking the relaxed hanging hands at the same time.

2. Rest

Swing your arms widely, take big steps, and adjust your breathing rhythm.

3. Jogging in place + wave drum exercise

Return to action 1 again, and do jogging in place and wave drum exercises for the upper and lower body at the same time.

Repeat steps 1 to 3 3 times

3 times is 1 set, do 3 sets every day.

※ The action time is for reference only and should be adjusted according to your physical condition.

This article is from Ruili Beauty's "Zombie Gymnastics: More than 500,000 people in Japan are doing it! Invented by a medical doctor, just one move can relieve shoulder soreness and neck pain! 》