1, massage to lose weight
1, leg massage
Circular massage
Hold the thigh firmly with the thumb and forefinger of both hands, and slowly move from the knee to the root of the thigh in a circular motion. Relax, repeat six times with one leg and do the same with the other leg.
Rear thigh massage
Sit in a chair with your legs together, your hips in the front third of the chair, your legs overhead, and your toes off the ground. Put your fist under your thigh and massage along the midline of your lower thigh.
Massage, like exercise, will not have slimming effect if it lasts too short. It is best to massage the legs for more than 25 minutes. If MM is afraid of sore hands, she can massage with some massage equipment, or props such as ballpoint pens and scraping boards.
Massage the legs to lose weight
Step 1: Hold the front part of the thigh root tightly with both hands, rub it down hard, rub it through the kneecap to the ankle, then rub it up to the back of the calf in turn, rub it up to the back of the thigh root for a period of time, so rub it for 36 times, and then rub the other leg with the same action for 36 times.
Step2: Place the jaws of both hands on both sides of the thigh root, with the thumbs in a figure of eight, and press down with all your strength, rubbing from knee to ankle, and then rubbing back to the thigh root for a period of time, * * * rubbing 10 times. Knead the other leg with the same technique and strength 10 times.
Step3: Lie on your back, bend your toes as much as possible, bend and straighten your feet, lift your legs up, and lift your legs alternately, 20 times for each leg. During the operation, the muscles behind the legs feel sore.
2, abdominal massage
Massage around navel to lose weight
Put one hand and four fingers together, gently press with the belly of four fingers, and rub around the navel 10 times.
Besides massage, you should also do proper exercise, such as walking. You can choose slow, medium and fast according to your own needs. Walking can calm qi and blood, relax muscles and bones, and lay a long-term foundation for weight loss.
Point massage
First, the wave massage method is used to move from the upper abdomen to the lower abdomen for 3-4 times, and then it is applied to the three acupoints of Zhongwan, ZuoTian Shu and Guanyuan in turn, and each acupoint is pressed for 2-3 minutes. After pressing each acupoint, apply wave massage for about 2-3 minutes once a day. But it is not suitable for massage after meals or when you are particularly hungry. If you have a chronic disease, you should take a few days off after a month's massage to behave well. Stick to massage every day, adjust your diet, and stick to it for a long time, then you will lose weight.
Abdominal massage
First lie on your back, relax yourself, sit on one side, and massage points such as Shangwan, Zhongwan, Jianli, Qihai and Guanyuan with the combination of one-finger Zen massage and massage 1 min.
2, weight loss "trap"
Trap one
The cold weather in the morning and evening makes many people lose the courage to exercise outdoors. The habit of swimming regularly has disappeared because the water is too cold and it is troublesome to change clothes.
Crossing the trap:
Do indoor sports and get into the habit of sports. Regular exercise four days a week, only 20-30 minutes a day, can improve the body's metabolic rate. Don't worry about getting fat at any time.
Here are four indoor sports recommended for you:
1. Shake the hula hoop while watching TV: Shaking the hula hoop can consume about 5 calories per kilogram per hour. Take a weight of 45 kg as an example, you can consume about 45 (kg) *5 calories =225 calories per hour, and in time you will become a beautiful woman with a slim waist.
2. Buy a rhythmic gymnastics video and jump along: simple, no venue restrictions, and consume 4.2-5.7 calories per kilogram per hour.
3. Climbing stairs: Climbing stairs back and forth can increase cardiopulmonary function, and the calories consumed per kilogram per hour are even more amazing, with 10- 18 calories.
4. Skipping rope: Even primary school students can exercise and consume 10- 15 calories per kilogram per hour.
Trap 2
After the cold weather, the temperature in the bathroom decreased accordingly, and the hot water in the bathtub soon cooled down, so I washed it in a hurry.
Crossing the trap:
Do warm-up exercises in advance. Before entering the bathroom, you can do warm-up exercise (about 3-5 minutes) to make your body "hot", blood circulation is smooth, and metabolism starts. Then it's not difficult to get used to taking a hot bath at once. At first, the temperature of the bathtub should not be too high, and the water should be placed below the chest (if you are afraid of cold, you can put a bath towel on your shoulders), and gradually increase the water temperature and quantity. Remember to do some small exercises and massage in the bathtub. -Doing exercise in the bathtub is very effective.
Trap three
I wear a lot of clothes every day, and occasionally I feel a little tight when I wear them. What's more, I don't care about my lines anymore.
Crossing the trap:
Don't let yourself form the bad habit of "out of sight, out of mind". It is a kind of self-deception, and you will gradually lose your vigilance without comparison. I suggest you get into the habit of weighing yourself in the morning and evening from now on, and measure the dimensions of all parts of your body once a week, so that you can really master the changes of your body curve. Wear more clothes that fit you at ordinary times, and you will know that you are fat as soon as your pants are tight, otherwise you will really regret it when you find that everything is late next summer.
Trap four
I believe many people have had the experience of "bitter summer" when they can't eat in summer. After the temperature dropped, their appetites opened up, and the attractive smell of street snacks made them "forbidden to eat". Like fried chicken, which is usually uninterested, they couldn't help eating a lot.
Crossing the trap:
You want fried chicken very much, so you must reduce the fat intake per meal. For example, those who wanted to eat stir-fried dishes were replaced by cold dishes, and those who wanted to eat fried fish were replaced by steamed fish. People who often eat out can prepare a bowl of hot water or clear soup and filter out the oil. As long as the total amount of oil in a day is controlled within the standard, you can enjoy the food with peace of mind.
Trap five
People have a good appetite in cold weather, eat quickly, and eat a lot of things in a muddle.
Crossing the trap:
After cooling, the basal metabolic rate is higher than that in summer, the natural food intake increases and the appetite increases greatly. It takes 30 minutes for a person's satiety center to travel from the stomach to the brain. If you eat at once, your brain has not received the signal of satiety, of course, you will bowl after bowl because you don't feel full. Developing the habit of chewing slowly is the only way to reduce the intake of excess food. In addition, drinking soup or a large glass of water before meals is also a strain method to make the stomach feel full.
Trap six
It's hot pot season again Wow, another dish of sesame oil and a bowl of sesame sauce. Sliced mutton and beef are also delicious. Let's have another dish!
Crossing the trap:
You can eat hot pot with everyone in peace of mind, but you must first understand what is the key to making you fat.
First, the ingredients of the hot pot are boiled in water, which is already a low-fat cooking food, but don't ignore the "terrible soup", because all the oil is in the soup, and the hot pot soup is the "essence".
Second, if you want to eat hot pot, you can't do without all kinds of spices, but their super-high calories are the trap of obesity.
Third, all kinds of meat slices and meatballs must be frequent visitors to hot pot, but they often carry oily fat, which is a fat crisis! Here are some tips for not getting fat when eating hot pot: First, eat more vegetables to make you feel full, and try to eat less soup and meat. Second, in order to replace greasy and high-calorie seasoning, you can make your own seasoning-soy sauce+onion+pepper, which is just as delicious. Third, buy more konjac noodles and konjac blocks as hot pot ingredients. Konjac is high in fiber and low in calories, which greatly reduces the chance of getting fat.
Trap seven
Eating sweets such as ice cream in cold weather seems to have become a symbol of fashionable ladies, just like wearing short sleeves in winter. All kinds of ice cream, delicious, really irresistible. So, have one. Wow, another one. ......
Crossing the trap:
It is understandable that you want to relieve hunger, so eat less than half a bowl! But try to restrain yourself and do it once in a while, otherwise many problems will follow without nutrition.
Trap eight
As the temperature gradually drops, the desire to eat snacks becomes stronger and stronger, especially in idle nights, and your will will completely lose its resistance.
Crossing the trap:
If you really feel that you can't get something to eat, you must be more careful about the food you choose. Foods that are low in calories, easy to digest, can supplement physical strength and satisfy appetite, such as warm salty porridge and noodle soup, are all suitable. Never avoid undigested fried foods and stews, which will only make you regret standing on the scale the next day. If willpower has not been completely defeated by desire, I suggest you choose low-calorie foods, such as buttermilk, fruit, konjac jelly, etc., to calm your mood. beauty beauty, kill two birds with one stone.
Trap nine
It is easy to be constipated at this time, and a bulging belly makes others think that they are fat and have a small stomach.
Crossing the trap:
When the amount of exercise and drinking water is reduced, the probability of constipation is greatly increased. In addition to continuing to exercise, drink more boiled water, try to eat less sweets and fried foods, and eat more foods rich in fiber, such as vegetables, konjac, mushrooms, etc., to stimulate gastrointestinal peristalsis, and the bulging abdomen will naturally say goodbye.
Trap ten
Water loses quickly in summer, so drinking more boiled water won't make you feel boring. This time, it's different. The fragrant cocoa and milk tea will be more attractive than boiled water. It won't be long before you find out, how can you get fat without eating anything?
Crossing the trap:
Do you think drinking boiled water is tasteless? Teach you a simple and convenient way to make lemonade: squeeze a little lemon in boiling water. If you don't like it too sour, you can add some sugar. This lemonade tastes sour and sweet, which can increase your desire to drink boiled water. In addition, the calorie of a lemon does not exceed 30 calories, and the calorie is close to zero after being diluted with water. You can also use Eucommia ulmoides tea, herbal tea, green tea and other brewing tea bags instead, their natural fragrance is irreplaceable by cocoa and milk tea.