【心と身体が整う】中村倫也の自宅できるリンヤマン式ストレッチ

【心と身体が整う】中村倫也の自宅できるリンヤマン式ストレッチ

This is Rinya Nakamura’s stretch edition.I thought it would speed up the things I’ve been doing like practicing, and the rotation of the groin joints would be smoother.The potato routine is indispensable.[Music] ] But Welcome to Rinya Channel It’s time for Rinya Channel.Today,

As part of the program where you can get to know various aspects of me, I’m going to be talking about Rinya Nakamura’s Stretching Edition.Stretching means stretching your body.What does it mean for rear athletes? Isn’t it something you take great care of?Yes, it’s a job that requires your body.If you use it

A lot, your body will start to shrink, or rather, it will shrink and become stiff . So, if you keep using it, it will get worse and worse, and just like anything else, your body will get tired.In my mind, the body that is used in this way gets tired, shrinks, and becomes stiff,

And this creates a gap. Stretching is a way to circulate energy and water rapidly.If you stretch, water will flow there, and energy will flow through the gap, so circulation will improve and fatigue substances will also flow.Yes, this is

A new way of metabolism. My health is getting better and new cells are being regenerated faster, so I’m thinking that I’ll be accelerating what I’ve been doing, such as practicing, but lately I’ve been putting a lot of emphasis on stretching. I’d like to see some

Recommended stretches that Leah does for people , but they’re also really good for the general public and people who aren’t fighters or athletes . People who don’t use it may think there’s no need to stretch it

Because it’s such a troublesome thing to do, but if you don’t use it, your body’s function will decline.Stretching is amazing because it returns your body to a good state, especially if you don’t use it. The routines I do and the routines I’m taught are designed with that in mind, so

I think my body is in shape and I want to go out in the morning.In fact, there are times when I wake up in the morning and still feel stiff. Well, if you wake up in the morning, stretch, drink water, and take a bath, you

‘ll want to go to practice.Yes, yes, that’s actually the case, so it doesn’t matter if you’re not into wrestling, or if you’re into a different sport. I don’t think anything else is fine.It’s a great tool.I think stretching has a role in conditioning the body.It’s a

Routine that I highly recommend and I’d like you to try.While watching the video, you can also learn about small movements like this. The video explains and allows you to do it together while watching,

So I recommend that you watch it as many times as you like and once you get used to it, you can do it on your own.Okay, then start stretching. Shall we go? Well, before we do that stretch, there’s one thing I’d like you to prepare. I really

Need a stretch pole. This is nothing special, but there’s a company called Zero Initialize that tunes your body. It’s a tuning pole that plays the role of a tuning pole.As you can see, it ‘s extremely soft.Even if you put various dot movements on it, it moves accordingly,

So it’s really easy to stretch. I want you to buy this if you can.If I don’t have to send you all kinds of birthday presents for martial arts, I’ll do it with the stretch poles I have at home.In total, there are 10 exercises in my routine

. Yes, I will introduce them one by one.First of all, lie down on your back with your spine straight above this.While you are on top of this, breathe in easily into the ashes. I’m going to put it in the front , and then when I exhale, I’m

Going to hold my hand like this until it’s like this, and then I’m going to do this, and I’m going to repeat this about 3 times. My

Image is that the air that I inhaled like this is white, so it’s pushed out, and at the same time, my arm is pushed out by that force. An image of it moving.If you move this from the side, the next one will come in the same way. [ Music] Throw it,

Ok, take one more breath here . When I thought about it, I repeated it quite a few times.If I felt better today, I would repeat it 23 times.For the second event, I

Stayed in the same position as I was, with my spine aligned, and I had to balance myself a little while on top . Fold it into a figure 4 shape and pull this knee closer to you.You can rest your elbows on the ground, and control by holding the area above your knee.By

Pulling this knee together, this side of your butt will move. It’s going to grow. Yes, I’m going to shake this a little bit while riding this. There’s this line bone on the left and right, the lowest bone

, and it’s starting to loosen from that part of the spine, and I’m going to shake it a little from side to side . This is it. Then, put your opposite leg on your thigh, raise your leg, and pull it in. Right now, my left buttock is stretching.

So, let’s move it from below to the left and right like this . This is common to all stretching exercises, but it’s breathing. Don’t stop and

Do it easily. I usually do it for about 230 seconds at a time. For the third event, I start from the same position, then stand a little wider on my

Feet and turn my knees inward. Yes, yes, this is a state where I turn my knees inward. This is what I do. At the same time, when you do a Banzai and bring your right knee inward, let’s stretch the speed on the right side a little

Like this.When I say “fast,” I mean the side of your body, the side of your stomach and armpit . Put your arm on this side, so it’s hard from above, so it’s on the inside of your thigh, and while you’re stretching it around this hip joint, let ‘s bend your body over and

Stretch it out. It may be a good idea to exhale slowly like this when stretching.I often do this too, but I try to stretch it and try my best to stretch it. On the other hand, if you do muscle training like this, the stimulation will be so strong that you won’t be

Able to stretch . Is that okay? That’s right. It feels good and you don’t have to force yourself to go all the way down. I’d like you to stop trying to stretch like this. That’s right. Yes, it feels good to go all

The way down. That’s right. Yes, it feels good to go all the way. For the 3rd and 4th event, ride in the same way.For the 4th event, stretch from the front of your thigh to the intestinal muscle.Put one leg behind you.Now, just touch your toes

. Standing up, here the cheeks are in this state, and I’m going to hurray and expand the volume a little in the same way, and earlier I’m going to put this around here and do this

, but next time I’m just going to change the shape of the legs a little bit. I’m going to stretch it out here.The place where I’m stretching it out is also different from before.It’s a little different from

Before.The front part here is the target.Yes, it goes over that side.This side is connected to this side by stroking it straight . Now, let’s bend it down here and stretch it out. Lately, I like to stretch it out while making circular motions with my knees like this.

Now , I can hold it in the opposite direction, so I stretch out the other leg while keeping it on my heel. [Music] ] [Music] As you stretch like this, you’ll be able to see where you’re feeling stiff today . [Music] Hey

, okay. Once you’ve calmed down, go up and finish the 4th event. Yes, next time, let’s move on to the 5th one. It’s more like stretching and just riding and breathing. It’s almost the same as the first event, but

The direction of the hole is different. I was putting it straight against my body, but now I can do it by placing it horizontally like this. As a result of this, the area around my chest

Is already stretched out. Yes, do you understand? Yes, I created this condition and asked them to give me a hurray. Approximately how far does it fit under the sole of my chest? Insert the ball until it’s about

The same size as you can, then breathe in slowly into the part that’s expanding.Once it’s inflated, take a deep breath and relax while breathing like [music] .If you repeat this 23 times, you’ll be fine. I’m going to lower it about 10cm or 15cm and do the same thing here. After doing this for about 3 times, I shifted the upper part of the lower back a little bit and tried to make it easy and conscious. My voice might sound like it’s stuffed up, but I’ve managed to create a gap here [music] and copy it easily.

When I’m doing it here, my breath comes in quite a bit on this side, but I’ll do it above. When I play it in the middle and when I play it at the bottom, I’m observing where it’s difficult to get into the breathing today.If I

Said it today, it’s a little harder to get into the lower right part.I hit a lot of big shots, so in practice, I didn’t do this here. It’s hard to get in because I’ve done this a lot of times, but if I leave it alone, tomorrow morning, it’s

Going to be pretty hard here, and it’s going to feel like my movements are stopping here . Breathing is also a stretch in the event, so let’s do it in the morning, right? We’ll do exercise 5 as well, so we’ll do it in the morning. Even when I went to ATT, I

Was on the second floor in the morning before and after practice, and if I didn’t stretch right after practice, people would ask me why I wasn’t stretching today. The shape of the pole is the same for the next 6th

Event.Next, please place it on the top of your hipbone so that your butt is floating.This is the same shape as the 2nd event. I’m going to stretch my lower back using the same motion.The pole is still in contact with me here, and I can easily get the angle.It’s easier to do than

The previous one.It feels like the second event is getting closer and stretching more.This is it . Here, pull it in the same way, and with your butt stretched, shake it slightly from side to side and stretch it out.Yes , yes, this is the 6th event.Yes, this is the 7th event.Yes,

The direction of the pole is the same from side to side.Yes, here. My eyes are embarrassing, so I take them off And say hurray.Here, I’m going to slowly put one foot in. I’m trying to pull you in, but one of my legs is stretching far away. Yeah, yeah, it’s like I ‘m being pulled from above and below with a single step. That’s what it feels like, yes, just as I’m imagining it, I ‘m

Going to exhale and stretch as I breathe.Isn’t that pretty good?Aren’t you using your abdominal muscles?No, I might use it a little.Yes, now as a capacity I want you to work on stretching Yes and yes. I’m riding here, so do n’t swell. I thought

It was a little difficult to stretch when I crawled. Oh, I’m holding my knees here and stretching. That’s right. Yes, that’s right. 7 The event is going to be the 8th event, it

‘s going to be around the shoulders.I’m going to put my hand behind me and put my hand on the side like this.I’m going to bend the ball a little bit and put the weight from my butt like this.

You can bend your elbows to the pole, so you can bend your elbows and place them on the pole.When you crawl, your shoulder blades will move to open up.There, first of all, make a twist like this and shake it, so

That you can make this twist stronger. Use your body weight, bring your feet together, bend your knees, and at the same time twist your left hand behind you and your right hand in front of you.Even if it’s stretched out like this, you can shake it a little.Next

Time, press the ball backwards. I’m going to keep doing this, and then I’m going to make a wish to the screw. I’m going to repeat this 23 times. I don’t always say it now, but when I do it alone, I feel relaxed. It’s true that when you say something like “loosely,

Loosely, stiffly ,” your body responds to what you’re saying, “yes, it does.” Try it next time. It’s true. It’s loose and different, so it ‘s definitely different, so it’s funny.The body is interesting.It’s interesting.Yes , I feel like it’s more of a precision machine than a precision machine.Yes, yes

, I think stretching is important in the sense of taking care of it. Yes, the next sudden event is stretching like this from around the hip joint to the axis of the body, and it stretches the whole body quite a bit. There is a common stretch like this with one

Leg bent. Yes, yes, poop . Let’s put this stretch here. Yes, image. So, if I take my toe here, I’ll take my toe, and then I’ll slowly bring my body down like this, and then I’ll let it fall down and stretch it out, and that’s the pattern.

No, I’m going to do it to both of them . I’m going to do it to both of them. I’m going to do this pattern of bending my body down like this, and I’m going to do a back kick here while

I’m holding it, and I’m going to stretch it so that only my hip joint is moving. Yes, I’m going to do both of them in this position. Yes, I’m going to do both of them. I’m going to do both of them. Hey, I’m just twisting. I’m twisting, and I’m stretching

My muscles as far as I can. Hooray! [Music] I can imagine my legs being pulled far away, but I keep breathing easily. Yes, I’m doing the same thing on the opposite side. Grasp the body and let the body fall. As you lose weight, Cut it from the hip joint and cut it into the hip joint, or rather, the line bone. In this animal’s case, the tail goes in, or maybe a small bone, and from there [Music] ] Just

When I think I’ve stretched my legs to a certain extent, the corners are pulled. Yes, I raise my body and turn into a la. I can feel the connection between my lower body and my upper body . That’s where [music] comes in.

With this, I can also rotate my hip joints. It’s going to be smooth Yes, it’s important to escape with your legs It’s a complete fight So the 10th event is the last of the shins . There is a way to stretch your buttocks, but I have this, and it’s soft and moves,

So I put it on top of this, and at a little angle, I put it on top of it, and I put my bottom on it so that it’s along the a-hole, and I put my weight on it. It’s fine, you can wake it up

, and each one has a different place to stretch, so here’s the hole, and this one moves, so you can twist the pole and change the stress a little bit, and if you hold this knee and turn it to this side, it’ll be even more. It will stretch your butt

, so this is also the opposite. Yes, this is the 10th exercise. This is the stretching routine that I practice. It doesn’t matter if you play sports or not. This is a recommended stretching method , so please try it repeatedly. Then, get a tuning pole and make sure to include it in your daily routine. Since this

Is a job that really relies on your body, you should do 10 of these routines every day. For those who say that there is no need to do it but would like to incorporate one of them, I was asked to choose which one to do, so I would answer

1381 Yes, yes, at least I would like to do it. Nadema 1 I wanted to make it 3 because it’s just breathing, but 1 is definitely a signal to the body that breathing at the top is about to start stretching, so yes, I want it to be 1381 Isn’t it 3

Everyone , please try incorporating it. Thank you for watching. Thank you for watching till the end. Please subscribe to the channel and press the like button. It has nothing to do with that Leah player. But I’m wearing socks with holes. Is that okay? So far, it’s

A set, that’s a set. It’s a lie. I’m sorry. Yes, it’s a 7. It’s embarrassing, it’s embarrassing, it’s embarrassing. It’s showing off. It’s showing off.

UFCファイター中村倫也が毎日必ず行うストレッチを誰でも自宅できるストレッチとして紹介してもらいました。運動している方も運動不足の方もリンヤマン式ストレッチを行なえば心も身体も整います。ぜひお試しください。

★試合情報
UFC298 中村倫也 VS カルロス・ヴェラ
2024年2月17日（日本時間18日10時～）
https://jp.ufc.com/data/event/1183

【目次】
00:00　オープニング
00:31　中村倫也にとってのストレッチとは
03:07　リンヤマン式ストレッチ 用意して欲しい物
04:03　リンヤマン式ストレッチ １～５種目目
14:43　リンヤマン式ストレッチ ６～１０種目目
24:56　リンヤマン式ストレッチ 忙しい人向け選抜種目
26:00　エンディング

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