1. Body weight loss massage method
1. Face and neck massage
Mainly focus on kneading, lifting, dividing and beating. Massage from light to heavy, massage the forehead, cheeks, nose, jaw, ears, neck, and top of the head in sequence, 5 to 10 minutes each time.
2. Limb massage
Mainly to massage, press and other techniques. The upper limbs are mostly held, rubbed, patted, and tapped, and the lower limbs are mostly used by pushing, pressing, patting, and rubbing. Heavy manipulations can be used appropriately in the place where the fat is plump. Dilate blood vessels, increase blood flow, improve muscle metabolism, increase fat consumption, and achieve the effect of massage to lose weight.
3. Back and waist massage
Mainly focus on pushing, pressing and holding. The general massage is about 10 minutes. The massage of the back, back and buttocks is mainly based on pressing, rubbing and tapping, and the techniques should be heavy.
4. Chest and abdomen massage
Mainly to massage, press, lift, knead, close, divide, tap, thorn and other techniques. It is appropriate to take 10 minutes each time to promote the enhancement of cardiopulmonary function, promote the peristalsis of the intestines, the contraction of the abdominal muscles, and convert the fat into heat for consumption, thereby reducing the accumulation of fat in the chest and abdomen.
When applying massage techniques, the breathing movements of the operator and the person being massaged should be properly coordinated. Operation method: The surgeon presses the thumb, the base of the palm or the palm on a certain part or acupoint of the patient, and then asks the patient to do abdominal breathing. When exhaling, the surgeon also exhales; when inhaling , the method can be lighter. This operation is repeated until the patient has a fever at the operation site or feels comfortable.
5. Sole
The use of foot health massage can play a certain role in weight loss for obesity.
(1) Obesity foot health reflex area: thyroid, heart, adrenal gland, kidney, transverse colon.
(2) Operation: press with the index finger, and make a fist with the other four fingers. The thumb presses, and the other four fingers make a fist.
Second, whole body weight loss action
1. Leg lift
Weight loss focus: abdomen, buttocks
Action: Sit on the stairs (the edge of the bed, the edge of a hard chair), place your feet flat on the ground, grasp the edge of the stairs, and lift your legs to hip height. Hold the position and press your feet together. Put your feet down and return to the starting position. Repeat 5 to 10 times.
2. Arch Bridge
Weight loss focus: arms, abdomen, back, legs
Action: A prone, back straight, supporting the body with forearms and toes , neck and back in a straight line. B lifts the hips up so that the body is in an inverted V shape with the head between the arms. Keep the posture relaxed. Slowly return to action A. Repeat 5 to 10 times.
3. Press down
Weight loss focus: waist, abdomen
Action: face down, lie on the bench (the edge of the bed), and place your left foot on On the ground, with your left toes and shoulders in a vertical line, stretch your right leg back, hold your chest out, and support your body with both hands.
4. Reverse
Weight loss focus: abdomen, back
Action: sitting. Raise your jaw, stretch your neck, and twist to the left and right. 2 minutes per set. You can also do this: Stand with feet shoulder-width apart, extend arms up, cross over back, touch left shoulder with right hand, touch right shoulder with left hand, pull in abdomen, twist torso to left, resting position for 5 seconds, return to center, Twist to the other side. Do 5 to 10 times.
5. Bench Cobra Pose
Weight loss focus: waist, abdomen
Action: face down, lie on the bench (bed edge), left foot On the ground, with the left toes and shoulders in a vertical line, stretch the right leg back, chest out, and support with both hands. Improved version: Lift the right leg up, while reaching the right leg backward with the right hand, grab the right ankle for 5 seconds, lower the right leg to the starting position, and repeat 5 to 10 times.
6. T-shape
Weight loss focus: abdomen, back, back of thighs
Action: Stand with feet together, and slowly bend down from the hips , the tips of your fingers touch the ground. Raise your left leg back. Bend your right knee slightly if you find it difficult. Hold the pose for a count of 5, lower your left leg, and switch to your right. Repeat 5 to 10 times.
Third, whole body weight loss exercise
1. Full speed running
If running is classified by speed, there are full speed running, jogging, variable speed run. Today we’re going to talk about running at full speed. Running at full speed is a kind of fast running, which requires you to run as fast as you can to the end. It is an anaerobic exercise.
Some people will ask, does anaerobic exercise also have the effect of losing weight? The answer is yes. As one of the most famous anaerobic exercises, full-speed running has a very effective cellulite effect.
2. Rope skipping
Some people have asked, what sport does skipping rope belong to? Is it a type of anaerobic exercise? In fact, it depends on the frequency of your exercise. If the frequency of skipping rope in one minute is very low, of course, it belongs to aerobic exercise, but when the frequency of jumping is already high, it already belongs to the ranks of anaerobic exercise.
Rope skipping is a whole-body exercise. Well, you need to prepare a rope that is neither long nor short, hold the handle of the rope with both hands, and use your arms to wrap the rope around your body, and jump up when the rope passes under your feet. , the whole movement should be smooth and coherent.
3. Push-ups
Push-ups can exercise the arms, chest, abdomen, and legs. It is an anaerobic exercise for efficient weight loss.
And there are many types of push-ups, today we will introduce a common push-up. We’re going to lie on your stomach, supporting your entire body with the strength of your hands and feet, remembering that your body is tight, especially your abs. You get up and down in a rhythmic manner, which is called a push-up.
4. Jogging
Jogging is a kind of aerobic exercise that is beneficial to the body. You can not only lose weight by jogging, but also help your body function to grow effectively and help every function of the body. We can take jogging as a hobby, and go for 30 minutes of jogging every day, which is conducive to losing weight.
5. Swimming
Swimming is a very interesting exercise because it consumes more calories than land sports because it is in the water for a long time. Help people stimulate almost all the muscles in the body, and can make the muscles in your whole body disappear! So friends who want to swim can go swimming. In the hot summer, you must use swimming to lose weight.
Four. Precautions for whole body weight loss
1. Try not to eat any fried food and greasy food as much as possible.
2. Drink a large glass of water or weak tea 20 minutes before meals, do not drink sweet drinks, and try not to eat snacks and desserts. Unless you have to, refuse any alcohol.
3. Eat breakfast, 70% at noon, and 50% at night. Except for fruit and a small cup of yogurt, no snacks are eaten between meals.
4. Mainly eat more abundant ingredients, try to eat less food made of white rice and flour. It is best to replace rice with multigrain bean porridge for dinner.
5. Eat more than 1 catty of vegetables cooked with less oil every day, and the more green leafy vegetables, the better.
6. Use less oil when cooking, and make one or two delicious cold dishes and steamed dishes every meal.
7. Try not to eat staple foods with oil added, such as dumplings, pancakes, sesame seeds, puff pastry, fried rice and the like. If you must eat this type of food, eat it for breakfast.
8. Eggs, milk, fish and shrimp, beef, chicken, soy products, etc. can be eaten to avoid protein deficiency, but cooking methods such as steaming, stewing, boiling, and marinating should be used to reduce cooking oil. dosage.
