Basic Postures for Sumo Exercise

• Before starting SHIKO exercise, warm-up yourself by stretching around pelvis & hip！ cf) Recommended stretching down below this page
• Try to do SHIKO exercise regularly Ex) 10-20 times a day.

• A

  

  • Feet,45-50 degrees open.
  • Some space between heels.
  • Weight on roots & balls of thumbs

• B

  

  • Athletic position
  • Knee & toe face same direction
  • Relax your upper body, place hands on knees
  • Armpit closed

• C

  

  Looking from side...

  • Spince vertical on pelvic
  • Squeez your abdomen
  • Pull your chin
  • Look ahead 3m

• (Note) Inncorrect posture

  

  • Not athletic position... Spine rounded
  • Spince not vertical on pelvis
  • Tension on upper body

SHIKO the fundamental Sumo Training

CONCEPT Gain more flexibility around hip-joint by moving pelvis forward & backward. Do the workouts in the bellow order.

• (1) "Bigger muscle first" (such as adductor muscle, hamstrings...)
• (2) "Smaller muscle second"

• 1

  

  BASIC POSITION

  1. Make a rectangle
  2. Pull your chin, look ahead 3m
  3. Toes 45-50 degrees open

• 2

  

  1. Shift weight on povit foot
  2. Extend your knee of pivot leg
  3. Naturally the other leg goes up *INHALING

  ＊Do NOT lift your leg.

• 3

  

  Extend pivot knee, and naturally the other leg rises. Spine always straight.

• 4

  

  【CUES】

  • Extend yr knee of pivot side
  • Stop at the top for 1 second
  • Spine always straight
  • It is OK that the knee of The rising leg is bent

• 5

  

  Exhaling, landing from toe, slipping 5cm outside

• 6

  

  Back to BASIC POSITION

  Then, the other side.
  one time left, one time rigtht, and repeat left and right
  Recommended = about 20 to 30 times a day.

Recommended Stretching as Warm-up

CONCEPT 15 minutes basic workouts. Easy stretch workouts. Even while watching TV, you can do it.

• Flexcushion®

  

  Stretch Easily and Effectively!

• 1

  

  Inner Thigh Stretch

• 2

  

  Hamstring Stretch *exhale when bending

• 3

  

  To right & left *exhale when bending