1, massage method
1, massage lymph
Stretch one hand upward and press the muscles of the arm with the other hand. Within 20 seconds, while exhaling, press and knead according to the five areas shown in the figure.
Strengthen the burning of fat inside the arm, gently pinch the armpit with the pulp of your fingers, and keep the speed and strength of pressing 10 second.
2, massage the arm joints
Keep your arm bent, hold your elbow with the other hand, and massage your palm along the joint to your armpit with a little force.
Step 3 massage the root of the little finger
Inhale evenly, straighten your arms, press close to your ears and massage the root of your little finger for 5 seconds.
4, massage Li San points
Put down your arm, massage from the outside to the elbow, and finally press Li San point on the inside of the elbow 15 second.
The arm is slightly bent, and the other hand gently pinches the lateral muscles of the arm with the pulp of the finger. Repeat 10 times.
5, massage the lateral joints of the arm
Keep your arm bent, hold the elbow joint on the outside of your arm with the other hand, and massage upward from your palm at the joint.
Step 6 massage the back shoulder
Finally, massage the back shoulder slightly from the abdomen of the index finger, middle finger and ring finger.
Fat burning dietotherapy recommendation
Exercise alone is not enough. Eating high-fat and high-calorie food after exercise can still lead to obesity. Thin arms should eat more of the following foods.
Onion: contains prostaglandin A, which can relax blood vessels and prevent arteriosclerosis.
Apples, grapefruit, tomatoes, wax gourd, carrots, mushrooms, etc. These foods have a good local lipid-lowering effect. Tomatoes contain lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Lentinus edodes can significantly reduce serum cholesterol, triglyceride and low density lipoprotein levels; Wax gourd can remove excess fat and water from the body.
2, the misunderstanding of exercise to lose weight
1.30 minutes, take a rest without exercise.
Exercise needs to consume calories, which are mainly provided by carbohydrates, fats and protein. In the early stage of exercise, the body mainly consumes carbohydrates for energy and less fat. Under normal circumstances, fat consumption increases about 30 minutes after the start of exercise. If you stop exercising at this time, the fat burning effect of this exercise will be minimal.
2. Stick to a sport every day
Exercise is divided into endurance exercise (aerobic exercise), strength exercise and flexibility exercise, each with its own advantages. Endurance exercise can make fat burn efficiently and enhance cardiopulmonary function; Strength training can exercise muscle strength, enhance muscle elasticity and improve metabolism; Flexible exercise can make joints flexible. If you only insist on aerobic exercise every day and lose fat and muscle at the same time, it is not conducive to improving your metabolic ability. You will lose weight at first, but once you stop exercising, your body will rebound easily. In addition, in terms of the amount of exercise, continuous exercise can enhance people's athletic ability, so the consistent amount of exercise can't produce obvious stimulation to the body, and the effect is naturally not obvious.
Step 3 exercise on an empty stomach
Excessive consumption of fasting exercise will lead to insufficient liver glycogen and hypoglycemia. Moreover, after exercising on an empty stomach, people's hunger will be stronger, and you can't help eating after exercising. The fat lost in this way is "replenished".
4. Eat and drink immediately after exercise
After strenuous exercise, a strong hunger strikes, and people will have an idea of "rewarding" themselves, thinking that eating something after exercise is harmless, and then rewarding themselves with delicious food after exercise. You really need to eat something to replenish energy after exercise, but if you eat it unchecked, it will lead to excessive calorie intake and make people obese.
The correct way to lose weight by exercise
1. Exercise for more than 90 minutes every day.
Aerobic exercise needs to last for more than 30 minutes each time, and strength exercise needs to last for about 20 minutes each time. Usually one hour of exercise every day can achieve the effect of fitness. If you want to lose weight, you need more than 90 minutes of exercise every day.
2. Combination of aerobic exercise and anaerobic exercise
A combination of various exercise methods. Aerobic exercise is effective in reducing fat, while anaerobic exercise is mainly powered by sugar. Then we can do anaerobic exercise for a while to consume sugar, and then do aerobic exercise. In this way, when doing anaerobic exercise, you can enter the stage of consuming a lot of fat as soon as possible and achieve the ideal weight loss effect.
3. Adjust the exercise plan in time.
Through exercise, we can improve people's metabolic ability and enhance their athletic ability. At this time, it is necessary to adjust the exercise plan in time, increase the amount of exercise, and further improve the metabolic ability. Sticking to the same amount of exercise for a long time can only control your weight, but it can't make you slim down.
4. Diet after exercise
Water and energy should be replenished in time after exercise, but in order to avoid excessive calorie intake, the diet after exercise should be moderate. Don't drink high-sugar drinks. If you feel that the exercise intensity is too high and the water loss is serious, you can drink some sports drinks. In terms of diet, you can eat some foods with strong satiety but low calories, such as fruits, vegetables and yogurt.