Chinese massage techniques to reduce fat in the abdomen

Overweight not only adversely affects the appearance of the person, but also affects the heart and health in general, making it more disposed to heart disease, hypertension, diabetes, arthritis.

The causes of excess weight may be different: the excessive consumption of fat, in violation of the hormonal system, insufficient liver and kidney function, malnutrition and genetic factors. Chief among them - excessive food intake and lack of exercise, because of which calories are not consumed in the body and converted into body fat. Its accumulation leads to excess weight.

According to statistics, in most cases, the problem of excess weight begin with waist and abdomen, and therefore methods for weight reduction should primarily be targeted at this area.

Breathing exercises and massage, presented below will help you to effectively lose weight, soften and disperse the impact of calories from food consumed, thereby reducing the accumulation of subcutaneous fat and promoting metabolism and fat consumption. Simultaneously during practice you resolve the endocrine system, internal organs and metabolism, reduce fat deposits and strengthen the abdominal muscles. But before we proceed to the description of exercise and massage, will focus on two important points. First - proper breathing, the second - the right food.

Basic types of respiratory


Natural breathing. This is the easiest type of breathing, but do not fall into the illusion that each owns. Usually people do not mastered Qigong breathing difficulties. To this cause improper posture, uncomfortable clothes, excessive tension in the body and even abnormal gait. Natural breathing can be used not only during exercise but also in everyday life, is only properly adjust the position of the body and mental attitude. Having mastered this, you will turn any activity into a kind of Qigong, and every action will benefit.

Natural breathing to be shallow, loose, soft, long. This is not a mere collection of words, try to think about them, and then adjust the position of your body, your breathing to become really natural.

All Qigong exercises start with wild-type breathing.

Direct abdominal breathing. This is the most common type of breathing used in Qigong. Qigong breathing is carried out mainly by means of movements stomach, pulling and thrusting it. This so-called abdominal or abdominal breathing. In direct abdominal breathing inspiratory front abdominal wall bulges forward, as if the stomach is inflated. Aperture thus descends, creating a vacuum in the lungs and increases the volume of air inhaled. On the exhale, the belly pulled in, the diaphragm rises.

Reverse abdominal breathing. This type of breathing is the exact opposite of the previous one. When you inhale the anterior abdominal wall is pulled inward and slightly tighten the abdominal muscles. As you exhale, anterior abdominal wall bulges forward, diaphragm descends. It is believed that by pulling the belly on the breath, we get to make qi circulation via Chengdu.

Two types of abdominal breathing. First - this is a natural type of abdominal breathing, which can be both direct and inverse. During this breath is not envisaged to focus on the circulation of qi. It is always used in the initial stages of exercise, when you need to plunge into a state of rest, relax. The second type - the deep abdominal breathing. This is achieved by the gradual deepening and slowing the natural abdominal breathing.

Important Tips for a balanced diet

Adult person usually eats three times a day, and the interval between meals is about 5 hours. Since the food stays in the stomach about 4-5 hours, it is consistent with the normal operation of the body. If the interval is too long, you will experience the feeling of hunger, if too short - the digestive system, without having to do the job, can start to falter, which also affect appetite. Studies show that meals allows full stomach and intestines process food digesting all of it necessary. So, what should be of a our meals? A Chinese proverb says: "Good morning, eat, supplement naeshtes afternoon, evening - eating less." Good breakfast and full lunch will give the body the required amount of energy and nutrients required for a day of work or physical activity. Otherwise, you may experience a lack of sugar in the blood, heart palpitations, dizziness, confusion or fatigue. If you eat a lot for dinner and go to bed with a full stomach, you can wait for indigestion, obesity, hypertension or coronary heart disease. Special danger to overeating at night fatty and sugary food traps with coronary heart disease, because for them it is fraught with myocardial infarction in a dream that they should not forget the people of middle and old age.

1. Massage the acupuncture points of the abdomen


His right hand and push knead point-shan wan (located on the 5th tsuney above the navel), chung-wan (located at 4 cun above the navel), Jian-li (located at 2 cun above the navel), Qi-hai (located on 1 5 cun below the navel) and guan-yuan (located at 3 cun below the navel) for 30 seconds until tender and bursting with feeling. Repeat with your left hand massage.

Pushing and kneading acupoints


Defining "cun"
To find a specific acupuncture point, in addition to the use of different features, such as sensory organs, the boundaries of the forehead with the hair, nails, nipples, navel, convex and concave in the bone structure, skin folds, etc., applicable unit cun.

There are several ways to measure human cun. If you bend your middle finger, then the distance between the ends of the folds interphalangeal joints is considered one tsunem. One cun also taken width interphalangeal joint of the thumb. Width of four fingers (index, middle, ring and little finger), tight tabulated together with the back of the hand at the level of the proximal interphalangeal joint crease is three cun.



2. Abdominal massage


Place the left palm on the navel, and the right to impose it on the back side, and in this position perform rubbing and clockwise rotation with both hands for a minute. Then in the next minute perform abdominal massage counterclockwise, moving from the inside to the outside, to the whole area became warm.


Rotation and rubbing the belly

3. Massage lumbosacral region


Place hands on either side of the spine and work out stroking motion from top to bottom and bottom to top. Rubbing start from the center to the outer sides of the back, gradually covering the entire lumbosacral region, for two minutes until the sensation of heat over the entire section.


Stroking the lumbosacral region

4. Squeezing and kneading the abdomen

Fingers of both hands repeatedly lift and knead tissue of the abdominal wall for a minute.



Squeezing and kneading the abdomen

5. Pushing and rubbing the belly

United fingers of both hands (but big) push the belly downwards over two minutes.

Pushing and rubbing the belly


6. Shaking belly

Place the palms of your hands on either side of the lower abdomen. Due to the force quickly shake hands and shake the waist area for a minute.

Shaking belly

Power should be concentrated in the hands and fingers. Brush the surface should not come off the skin, and the shoulders should remain motionless and avoid pressure. This method effectively eliminates stagnation and congestion dissipates, relaxes muscles.

The effect
All the above methods help to reduce body fat in the abdominal area.

Improve the circulation of qi and blood circulation.

Contribute to improving metabolism.

Allow to accelerate the withdrawal of toxins and poisons.

Recommend performing a massage in the morning and evening.

HOW TO REDUCE BODY FAT QUICKLY

Along with being overweight and obese come chronic diseases of the cardiovascular system , problems with joints and spine , disruptions in the hormonal system . Moreover, according to recent studies obesity provokes the development of some cancers. According to the World Health Organization (WHO) now there are more than 1 billion adults are overweight . They are about 30 % - about 300 million people - are obese, high body fat percentage is above 20 % in men and over 30 % - females.

To avoid becoming one of the participants in this sad statistic and quickly reduce the percentage of body fat ,scientists from the U.S. University of Michigan Health (University of Michigan Health System) developed several useful recommendations.

They will help you stick to an active lifestyle and eating habits to revise towards a healthy diet and normalization of lipid metabolism. We call these recommendations 8 -D steps to reduce the amount of fat in the body.

Step 1
Add in the daily diet of foods high in "slow" carbohydrates and protein. Eat fruits , vegetables, greens, whole grains , lean meats and fish. Avoid cakes, cookies , ice cream, baking , sweets and desserts , fried foods and foods cooked in oil.

Step 2
Start the morning with a glass of clean water. Drink water before lunch and dinner - filling the stomach with water, you will reduce the risk of overeating . And do not forget to drink water throughout the day. Try low-calorie drinks , give up lattes , coffee , desserts, sweet tea , alcohol and soda.

Step 3
Divide the daily ration into several meals at intervals of not more than two or three hours. Pick a combination of foods rich in protein and complex carbohydrates and eat small portions , without waiting for hunger. For example, this can be a snack fruit salad + peanut butter sandwich .

Step 4
Studying the menu at the restaurant , choose healthy foods. Prefer dishes , steamed , baked or boiled . Discard the food with high content of oils, fatty cream sauces , cheese . Do not get carried away and savory spices - they encourage appetite.

Step 5
Chew your food slowly . Put a fork next piece only after thoroughly chewed and swallowed the previous one. This will prevent you from overeating.

Step 6
Devote three days a week of interval training (high intensity course, after prior consultation with your doctor ) . Choose any cardio that appeal to you liking : running, cycling , jumping rope , speed climbs the stairs , rowing, elliptical training on simulators.

Each workout begins with an easy five-minute warm-up , then go to the block of intensive exercise , and after returning to the low-intensity exercise . Finish the workout easy five-minute cool-down .

Step 7
Begin to engage in the gym. Bench press and standing, bending and squatting with weights - depending on the starting weight lifter , these exercises allow you to burn an hour from 350 to 500 , and sometimes up to 700-800 calories. In operation, the muscles will burn fat , thereby reducing body fat percentage. Remember that muscle is heavier than fat . Do not be surprised if at first a little weight will grow. The main index - the volume in centimeters.

Step 8
Looking for like-minded people and get involved in amateur sports associations in your area. Look for travel companions for jogging through sports social networks , during a lunch break or invite for a jog in the gym colleagues to your day has been more active.

And finally, the most important and effective step - get busy today!

Foods for reducing belly fat

Incorporating certain foods into your diet and adding a proper exercise routine , you will achieve getting rid of that uncomfortable abdominal fat.

Believe it or not , the problem of accumulation of fat in the abdomen affects millions of people around the world, regardless of their physical condition, and this issue is complex even for people without overweight. No wonder more and more increase liposuction and surgery to remove the uncomfortable " roll " .

But watch out, you should be clear that there are natural and healthy ways to help you combat this nuisance without exposing your body interventions that ultimately may be harmful .

The first thing is to know that our body has fat as energy reserves to protect from climate change and is necessary for normal functioning of the organs , but when these energies are not used and consumed become more fatty acids accumulate in the liver and muscle tissues .

Risk of abdominal fat

According to research in Finland and published in the journal European Health Journal, the fat stored in the stomach area creates health hazards due to the potential increase of clogged arteries and may lead to future heart problems. Therefore, it is recommended that the waist in men does not exceed 102 inches and in the case of women than beyond 88 inches.

There are several factors that contribute to the accumulation of abdominal fat in the body, some of them are: sedentary lifestyle, stress , genes, triglycerides, hormones and poor diet .

Fat burning foods

So it is important that you know and that you include in your usual schedule the following foods that allow you to get rid of the annoying and harmful belly fat :

. 1 - low -fat dairy products : This group includes milk , yogurt and low-fat cheeses include, but are all high in calcium content , since this element helps break down fat cells. Remember that it is essential that these products are nonfat .

. 2 - Citrus : Like oranges , grapefruits and lemons by the high content of vitamin C , which helps the body process fat faster and allow combat insulin that lead to weight gain .

. 3 - Melon : This fruit is rich in potassium which can regulate levels of sodium and deal with the problems of swelling.

. 4 - Nuts: Because this fruit contains Omega 3 helps reduce levels of stress hormones like cortisol, which contributes to weight gain . The important thing is to have them in proper doses and not abuse them.

. 5 - Almonds : On the glycemic index can control sugar levels and helps activate the metabolism . They are also rich in protein, calcium , fiber and Omega 3, transforming them into important sources of energy. It also should eat smaller portions 10 and 15 is desirable .

6 - Avena . Has high levels of fiber and protein , which helps to reduce cholesterol levels . He was also known as a blood purifier due to substances possessing , allowing encapsulated fats and then expel toxins from the body.

. 7 - Vegetables high in fiber : In this group, spinach , broccoli and asparagus , because they have a high thermic effect and a low calorie density . Its nutrients allow the intestines to absorb less fat , optimizing the functioning of the digestive system and strengthening the immune system.

. 8 - Raspberries , Strawberries, Blackberries and Blueberries : These fruits contain a high amount of fiber and water , and top it off with few calories. Similarly, possess flavonoids which helps to regulate the levels of sodium and have anthocyanins , inhibiting the absorption of fats and sugars. The recommendation is to eat between meals.

. 9 - Salmon: This food represents a high source of Omega 3 and has protein that contributes to the formation of good cholesterol (HDL ) , activating the metabolism and encouraging the spending of excess abdominal fat. Similarly, their fatty acids suppress the accumulation of fat in the body .

10 - Olive Oil . This element is rich in unsaturated fats which benefits our body. Promotes nutrient absorption and lowers cholesterol levels. Yes, it is essential not to use it as cooking oil , as its composition changes .

Bonus Track : Another food known for its anti- abdominal fat is green tea because it stimulates metabolism, regulates glucose levels and reduces blood pressure. Contains polyphenols that help control stress hormones , and decrease the conversion of glucose into fat. If you consume after meals benefits the passage of food through the gut , facilitating the absorption of nutrients.

Adding these foods to your diet , practicing at least 30 minutes a day of physical and being patient and persevering activity, you'll not only have a flat stomach but will also improve your physical appearance and most importantly, your health.

10 Effective Tips to reduce fat

Here are 10 tips to reduce fat you get . Remember, the key is to combine an exercise plan and adequate nutrition, without losing sight of the supplements and the genetic component of each person.


You have to combine exercise with proper balanced nutrition , tailored to your caloric expenditure , not to mention some very important allies supplements . But do not forget that there are other factors that will significantly determine your percentage of body fat , such as genetics, for example.

1. Reduce calories, but not excessively . This often leads to a situation of lack of basic nutrients and especially slowing of metabolism with the risk that , when the diet is abandoned , lost weight and sometimes even more fat mass recovers at first .

2 . Increase your energy expenditure. It takes at least three hours a week of aerobic exercise for three weeks for an improved metabolic lipid utilization . There is an increased caloric requirement to run, bike and elliptical . The ideal intensity would be slightly above our aerobic threshold .

3 . Add bodybuilding. Increases fat reduction and, above all , to preserve or improve muscle mass and to maintain a good performance and optimal immune function.

4 . Divide the calories. It is demonstrated that food intake increases metabolism and increased use of carbohydrates for at least about three hours . Fractional intake during the day food allows us to maintain a higher metabolic rate and nutrient supply throughout the day .

5 . Watch the salt. Causes water retention in the body , but if you're careful endurance athlete and you sweat a lot , you need to retain a certain amount of water to perform well .

6. Out " empty calories." Highly processed foods with added fats and sugars have many poor nutritional value, not bring anything interesting , only calories will be stored as fat .

7. Planifícate . Be clear about what you 're gonna do workouts , foods that are going to take supplements that benefit you , etc. . It will be easier to get your target if you aim all in one day.

8. Assist with " reducing fat " effective. You will reduce fat faster and more effectively. Also many increase your energy level and therefore are a good complement to train .

9. Carbohydrates yes or no ? Carbohydrates yes! Most athletes who want to cut a little fat levels need to reduce the intake of carbohydrates. The type itself is important , generally low glycemic index, which come from whole sources and are also rich in fiber and other nutrients such as minerals or vitamins.

10. Take your time. Do you want to get results overnight . If we reduce fat progressively also more easily retain muscle mass and our performance , muscle and health forms will be much better.