1, abdominal massage to lose weight
1, massage abdomen to relieve constipation
This method is to dredge qi and blood, promote the tension and peristalsis of gastrointestinal smooth muscle, enhance the function of digestion and excretion, dredge stool and detoxify through simple abdominal massage. The specific method is as follows:
Lie on your back, relax your whole body, put your palms on your abdomen, massage clockwise 15, then counterclockwise 15, move to the lower abdomen, then massage down from the upper abdomen to the pubic symphysis for 20 consecutive times.
When you massage, you must empty the Bian Xiao. When you massage, you should relax, the intensity should be moderate, the movements should be gentle, and the breathing should be natural. If you feel comfortable during the massage, don't hesitate to go to the toilet immediately. When using this method, you must ensure that your body is not too full or too hungry. After massage, you can drink plenty of water to promote the discharge of toxins. It is best to massage once a day before going to bed.
2, intestinal tapping method
Put your fingers together, make a fist gently, touch your abdomen, move clockwise bit by bit, and knock at the same time. Change hands and tap three times. This flap can promote intestinal peristalsis, thus improving indigestion, gastrointestinal dysfunction and solving constipation.
3. Waist tapping method
Like intestinal percussion, put your fingers together and gently slap your fists on both sides of your spine. Doing so can also promote intestinal peristalsis and eliminate problems such as fatigue, low back pain and allergic dermatitis.
Step 4 drink water on an empty stomach
Everyone knows that drinking more water can help us get rid of excess garbage toxins, especially the first glass of water in the morning is more conducive to people getting rid of toxins. Drinking about 500 ml of water after getting up every morning can make the stomach rest all night and promote intestinal peristalsis, which not only helps the body to discharge metabolic waste and replenish the water lost during sleep, but also helps to eliminate fatigue and stimulate appetite.
There are many ways to detoxify and lose weight. In addition to the four kinds introduced by Bian Xiao above, some foods can also detoxify. You can also try.
2, summer weight loss methods
1, keep exercising
If you want to lose weight, there is no doubt that most people think of exercise first. As we all know, insisting on exercise is the only way to lose weight healthily. So if you want to lose weight quickly in summer, how to arrange exercise reasonably?
2. Insist on aerobic exercise
Because fat metabolism can only be carried out with the participation of oxygen, aerobic exercise is the best way to lose weight. There are three conditions for effective aerobic exercise: adequate oxygen participation; Most muscle groups in the whole body participate in sports; Keep it for 20 ~ 40 minutes. There are many forms of aerobic exercise, mainly brisk walking, jogging, swimming, mountain climbing, cycling, aerobics and so on.
3. Achieve moderate exercise intensity
Exercise prescription to control obesity must reach a moderate intensity, too small will have no effect, too large will also endanger health. The intensity of self-test exercise can be determined by pulse (heart rate). The pulse immediately after exercise is 170 beats/min minus age (for example, at the age of 60, the pulse is 1 10 beats/min), indicating that the exercise intensity is appropriate. If it is lower than this value, "the face does not change color and the heart does not jump", indicating that the amount of exercise is insufficient; If it exceeds this value, it means that the exercise intensity is too high.
4. Consume 300 kilocalories each time.
This is equivalent to walking 5 kilometers, cycling 20 kilometers and swimming 1500 meters. The weight loss exercise should be gradual, and the calorie consumption can be gradually increased from 240 calories per day to 320 ~ 400 calories per day until 640 calories per day is appropriate.
5. Make plans for different people.
Exercise prescription is best formulated by a professional weight loss institution. Through treadmill, power bike and other equipment, measure the level of aerobic exercise ability, and make a weight loss plan according to the obtained data and the physique of obese people. In the exercise control process of obese people, it is also necessary to constantly adjust the exercise prescription, so that you can neither exercise without a prescription nor use the prescription at the end.
Step 6 swim
Swimming can be described as a seasonal weight loss exercise in summer. The thermal conductivity of water is 26 times greater than that of air. At the same temperature, heat dissipation in water is more than 20 times faster than that in air, which effectively consumes human heat. Swimming in water 100 meters consumes 100 kcal of heat energy, which is equivalent to running 400 meters on land, riding a bike 1000 meters, or skating 1500 meters. In addition, due to the action of water waves, the skin is constantly rubbed against the human epidermis, so that the skin can be relaxed and rested, so the skin of people who often swim is smooth and soft. Here, please do a good job of sun protection for beauty lovers. Swimming indoors is more resistant to ultraviolet rays.
Step 7 climb the mountain
Go to the suburbs, where the temperature is at least two degrees lower or even higher, plus rich vegetation, fresh air and pleasant mood. Climbing a mountain in hot weather will increase physical exertion by about 20%-30%. The best way to eliminate fat is aerobic exercise. In summer, mountain climbing is the best aerobic exercise. Every time you climb a mountain to get ready for a rest, take a watch and measure it: the heartbeat is 120 per minute, which can last for 10 minutes, indicating that exercise has achieved the purpose of burning fat.
8. Take a walk after supper
Go for a walk in the nearby park. Under the high-temperature bath with heavy exhaust emissions in the city, there are water and trees in the park, which will bring a little coolness. Aside from impetuous mood, walking to lose weight in summer can be described as an excellent psychological weight loss package.