Types of self-massage for people who want to lose weight

We offer self-massage for people who want to lose weight. This is a very effective system. With regular implementation, the result will appear in 2-3 weeks. Self-massage improves the circulation of lymph and blood, and consumes extra calories.

Types of self-massage

Before the self-massage course, those who want to lose weight can measure the size of the hips, waist, abdomen. And after a number of classes to make repeated measurements. Self-massage is performed standing, taking a comfortable pose. It is desirable to bare the massaged body parts. Tighten the muscles of the abdominal press, since only fat tissue is massaged, and not internal organs. So, we offer the following types of self-massage:

Stroking. First, we stroke the belly with two hands clockwise in a smooth circular motions. One brush at the same time lies on the other. Then we stroke the waist with circular movements from the back and sides, back under the shoulder blades and thighs. We perform self-massage 10-12 times.

We knead fatty tissue on the abdomen. We pull the fat fold under the ribs with the fingers of both hands. Then we pinch the skin from left to right and back, while pressing your fingers hard enough. Fingers promote small "steps." We do self-massage on the stomach from top to bottom in 3-5 rows. Then easily stroke the circular movements of the stomach 5-6 times clockwise. By the way, you can not only pinch the stomach, but also the sides, where there are fat deposits.

We rub the fat tissue on the hips and abdomen vertically. We lightly squeeze the hands into fists and place them on the right side of the abdomen. The phalanx knuckles rub the stomach and thighs with strong movements of the hands from the top to the bottom and back, like on a washing board, gradually moving from right to left and back. The abdominal press must be tense at the same time. We rub 3-5 times, then stroke 5-6 times the stomach and hips in circular motions.

We rub the fat under the breast. We connect the hands under the breast. We rub the fatty knuckles 10-20 times. You can make several horizontal rows on the stomach from top to bottom and back - 3-5 times. Just rub 15-20 times the back and side surfaces. Then we perform light strokes 5-6 times with our palms.

We rub the areas of the hip joints and "riding breeches". We perform grinding with the compressed hands these areas in circular motions - from two sides. Then, massaging the back, front and side surfaces of the thigh with both hands simultaneously with 20-30 strokes. After that, we perform light strokes 5-6 times.

Massage the fatty folds on the abdomen. Brushes are compressed into fists and set to the right from above. The knuckles of both hands simultaneously massage the fat folds. In this case, we hit with light movements in one point 3-5 times, as if pushing the brush down, then up. We pass so on all stomach from right to left vertical passages (upwards-downwards) and back. Repeat massage 3-5 times, and then perform light strokes 5-6 times.

We knead the fat folds through the tissue. Cover the body with a sheet or put on a T-shirt. Together with the tissue on the abdomen, grab a fold of fat and knead it well as a dough. Consistently grab the following areas and so go through 3-5 times throughout the stomach. Massage ends with stroking.

After self-massage the body needs to be relaxed. To do this, all the massaged parts of the body are beaten with relaxed brushes, slightly compressed into a fist 15-20 seconds. Gradually, the force of impact can be increased. Then alternately pinch the massaged body parts 5-6 times. Light strokes after self-massage prevent the appearance of bruises on the skin and relieve pain.

Physical exercises

To lose weight after self-massage we perform exercises with stretching fat and muscle tissues in the region of the hips, abdomen and waist.

Back slopes. We get up, we lean against the waist with our hands and very easily bend back, stretching the front area of ​​the trunk. After reaching the maximum stretch, hold in this position for 6-10 seconds. Repeat the inclines 3-5 times.

We kneel, hands on the belt. Lean back with a straight back, head lowered to the chest. We hold the body for 6-10 seconds (the front surface of the thighs feels stretched). Slowly sit on his heels. Exercise repeat 5-6 times.

Tilts to the sides. We get up - legs together, hands on the back of the head are connected to the "lock". Slowly lean to the side until we feel a strong stretching of the lateral surfaces of the body and thigh. We hold this position for 6-10 seconds. Slowly return to the starting position. Repeat the slopes 3-5 times. The same exercise is done the other way.

Slopes forward. We get up, hands in the "castle" behind our backs. Slowly lean forward, without lowering the head, until we feel the stretching of the hamstrings. This position is held for 6-10 seconds. Then slowly straighten. Repeat the slopes 3-5 times.

We get up straight, legs together. Slowly remove the straightened arms back, raise them, bend forward, trying to touch the toes of the toes with the fingers. Fix this position for 6-10 seconds. Slowly we straighten. Repeat the exercise 3-5 times.

Turns to the sides. We stand with our backs to the wall at a short distance, legs are placed on the width of the shoulders, hands have palms forward in front of the chest. Turning to the right, we firmly press the palms to the wall. We do not tear off the heels from the floor, we do not put a shoulder on the wall, our hands should be as straight as possible. Hold the body in the "turned" position for 6-10 seconds. Then slowly straighten. We repeat the turns 3-5 times. Do the same in the other direction.

After completing the exercises, you need to relax. To do this, we perform small shaking with a shoulder belt, hands, feet, leaning forward. After self-massage and gymnastics, there is lightness, but the next day there may be small pain. Massage takes 5-10 minutes, gymnastics about the same. It is desirable to do massage and gymnastics 2 times a day, but the first time is enough and one. Thanks to exercises and various types of self-massage for people who want to lose weight, you can achieve great results.