Acupressure massage, Tai Chi Qigong, and other weight loss exercises such as hand-swinging exercises
What is acupressure massage for weight loss?
(1) Dot method
There are three types of hand gestures for tapping: First, the metacarpophalangeal joints are slightly bent, the index finger is pressed with the back of the finger, the thumb is placed against the end of the middle finger, and the little finger and ring finger are clenched. This is often used when tapping.
Secondly, the index and middle fingers are placed together and slightly bent, the thumb is placed against the last joint of the middle and index fingers, and the little and ring fingers are clenched. This is often used when lightly touching or touching the middle.
Third, slightly bend and pinch your five fingers together, with the tips of your thumb and little finger close together in a plum blossom shape.
During the procedure, the practitioner's strength is required to travel through the upper arm, forearm, and wrist to the fingertips, placing the fingertips at a 60-90 degree angle to the patient's skin, and quickly tapping the selected acupoints or stimulation lines. Then, using the elasticity of the wrist and forearm, the fingertips are rapidly and elastically retracted at 2-3 times per second, or 4-6 times per second at the fastest.
The tapping rhythm can be divided into four different rhythms depending on the force and speed applied: one light tap followed by two solid taps, two light taps followed by two solid taps, three light taps followed by two solid taps, and five light taps followed by four solid taps.
In each rhythm, apply light force and slightly faster speed during the virtual points, and apply heavy force and slightly slower speed during the solid points.
When applying acupressure, the practitioner must have both flexible elasticity and strong finger strength and ample arm strength, achieving a balance of intention, breath, and force, with both firmness and softness.
If there is only elasticity (softness) but no finger strength (hardness), the force cannot penetrate to the deep layers; if there is only finger strength but no elasticity, it is easy to cause local damage and increase the patient's pain.
In clinical practice, the point method can be divided into three types based on the amount of force applied and the intensity of stimulation: light point, medium point, and heavy point.
Light touch: The wrist joint is the center of motion, with the elbow and shoulder joints coordinating. It mainly uses the strength of the wrist, and the force is light and elastic. It is a relatively weak stimulation technique, which tends to have a tonifying effect. It is often used for children, women, the elderly and weak patients, and those with deficiency-related illnesses.
Midpoint: With the elbow joint as the center of motion, the wrist joint is fixed or semi-fixed, and the shoulder joint coordinates. It mainly uses the strength of the forearm, which is between strong and weak. It is a moderate stimulation technique that can be used for both deficiency and excess syndromes. It has a strong sensation and reaction during the treatment and acts on the deep muscles.
Key points: The shoulder joint is the center of motion, the wrist joint is fixed, and the elbow joint is coordinated. The main force is the upper arm, which is strong and has a strong stimulating effect. It tends to have a purging effect and is mostly used for young adults, robust patients, and those with clinical manifestations of excess.
(2) Pressing method
The hand gesture for the pressing method is to extend the thumb and extend or support the other four fingers on the side of the area being pressed. Alternatively, the four fingers can be clenched and the thumb can be pressed against the radial side of the index finger.
When operating, the tip of the thumb should be at a 45-90 degree angle to the area being pressed, and press in different directions.
When pressing, if the tip of the thumb moves up, down, left, or right, it is called pressing and flicking.
The movement of the thumb tip is called a button.
Whether pressing or twisting, the fingertips should not slide or shift on the skin of the area being pressed, so as not to damage the skin and increase the patient's pain.
The pressure method is very strong and is a powerful stimulation technique. It has the effects of promoting blood circulation, relieving pain, calming the nerves, and relieving spasms, and is mostly used for cases of actual symptoms.
For example, to treat abdominal pain by pressing the Fu'an acupoint, locate the acupoint 30 mm above the end of the anterior axillary fold and 30 mm inward. Lie on your back and relax, then press with both thumbs simultaneously, applying force in an inward oblique direction.
(3) Pinching method
The pinching technique involves using the thumb or index fingernail to make a clawing motion, often used on the nail roots or joints of the hands and feet.
During the procedure, hold the patient's wrist or ankle firmly with one hand to prevent the limb from retracting or moving, and to monitor the patient's reaction.
With the other hand, pinch the patient's finger or toe and use the thumb or index fingernail to make a claw cut on the affected area.
The intensity and rhythm of the claw cuts can be adjusted according to the deficiency or excess of the disease.
(4) Slapping method
The hand gesture for the slapping method is to keep the five fingers together and slightly bent, with the palm hollow, and to make the fingertips and thenar and hypothenar eminences contact the area being slapped.
During the operation, the elbow joint is the center of motion, the wrist joint is fixed or slightly moved, and the shoulder joint coordinates. The upper arm drives the elbow joint to make the palm rise and fall to pat. It is a moderate stimulation technique with vibration. It has the effect of promoting qi and blood circulation and clearing the meridians. It can be used for both deficiency and excess diseases. It can also relieve reactions such as limb weakness, shortness of breath and fainting caused by excessive force. It can also be used as a method to strengthen the body and maintain health.
When patting the chest and abdomen, use diaphragmatic breathing. Patting should only be done after each deep exhale. Begin with 5-10 pats initially, and gradually increase the number and intensity as the patient's strength increases.
(5) Tapping method
There are two types of tapping gestures: fingertip tapping and fingertip tapping. Fingertip tapping involves the fingertips of all five fingers touching the skin, but the thenar and hypothenar eminences do not. Fingert tapping involves the five fingers being slightly bent and brought together, with the fingertips forming a plum blossom shape.
When performing the technique, tapping with the pads of the fingers involves applying force forward and downward with the pads of the fingers, and is mostly used for light stimulation; tapping with the fingertips is mostly used for heavier stimulation.
(6) Grabbing method
This involves using your thumb and index finger, or your index, middle, or all four fingers, to form a hook shape and grasp a local tissue (often nerves, muscles, or tendons), then quickly releasing it.
In addition, there is a self-tapping method that requires the patient to cooperate, namely, clenching a fist and tapping the affected area with the outer side of the hypothenar eminence. This method is quite effective for those with local fat accumulation and can also be used for health maintenance and strengthening.
Precautions:
Before the massage, it is important to prepare the patient and alleviate any psychological factors that may cause them anxiety or concern, so that they will cooperate actively.
Before performing a massage, ensure the patient is comfortable in a sitting or lying position.
At the same time, the operator should be in a comfortable position to facilitate the use of techniques and force.
During treatment, the therapist's position should be changed as needed according to the patient's condition. The masseur should keep their fingers clean and trim their nails regularly.
In cold winter weather, keep your hands warm to prevent them from touching the patient's skin and causing muscle tension.
When performing massage, pay attention to indoor hygiene, maintain air circulation, and keep the patient warm in winter to prevent them from catching a cold and getting sick.
The pressure applied should be determined based on the patient's degree of obesity and physical condition.
Generally speaking, the massage techniques should be stronger for moderate to severe obesity and weaker for mild obesity; the massage techniques should be stronger for those with good physical condition and weaker for those with poor physical condition.
Massage is best performed on an empty stomach, once a day, for 15 sessions as one course of treatment. After a seven-day break, continue with the second course of treatment.
Treatment should not be interrupted, and the amount of food consumed should be reduced.
What is Tai Chi Qigong for weight loss?
Tai Chi Qigong is a commonly used Qigong practice. Using Tai Chi Qigong for weight loss is also a method of exercise-based weight loss, and it has a certain effect on simple obesity.
The method of practice is briefly introduced below:
(1) First Form: Starting Posture and Adjusting Breath
① Stand naturally with your feet shoulder-width apart, chest slightly concave and back straight, and arms hanging naturally at your sides.
② Slowly raise both arms forward to shoulder height, with palms facing down, while inhaling.
③ Keep your upper body upright, bend your knees and squat down, gently press your hands down until they are level with your navel, palms down, while exhaling.
(2) The second style: broaden one's mind
① Raise both hands parallel to each other to chest level, gradually straighten your knees, turn your palms up so they face each other, and pull them to the sides as far as possible, expanding your chest while inhaling.
② Bring your hands together parallel to each other in front of your chest, then turn your palms downwards. Bend your knees as you press down, and exhale at the same time.
(3) The third move: Waving the rainbow
① Press down and raise both hands parallel to each other to chest level. At this time, the knee joints gradually straighten. Continue to raise both hands to the top of the head, straighten both arms upward, with palms facing forward, and inhale at the same time.
② Shift your weight to your right foot, bend your right leg slightly, straighten your left leg and touch the ground with your toes, extend your left hand from above your head to the left side, palm facing up, bend your right elbow into a semi-circle on your right side, palm facing down and continue inhaling.
③ Shift your weight to your left foot, bend your left leg slightly, straighten your right leg and touch the ground with your toes, extend your right arm straight up to the right side from above your head with your palm facing up, bend your left elbow into a semi-circle on the left side with your left palm facing down, and exhale at the same time.
(4) Form 4: Wheel Arm Wind and Cloud
① Shift your weight between your legs, assume a horse stance, lower your hands and cross them in front of your lower abdomen, with your right palm on top of the back of your left hand.
② Separate your hands and raise them from your sides to above your head, palms facing the sky, while inhaling.
③ Lower both arms from above to the sides at the same time, with palms facing down, and gradually cross them in front of the lower abdomen, with elbows slightly bent, while exhaling.
(5) Fifth move: Fixed step backwards arm roll
① Stand in a horse stance, extend your left hand forward and upward, and raise your right hand horizontally in an arc from below to the back and upward. Turn your waist to the right, look at your right hand, and inhale at the same time.
Then raise your right arm, bend your elbow, palm facing forward, and push it forward past your ear while exhaling.
Next, he brought his left hand towards his chest, just barely brushing against the hypothenar eminence of his right hand.
② Raise your left hand horizontally in an arc from bottom to top and back, turn your waist to the left, look at your left hand, and inhale at the same time.
Then raise your left arm, bend your elbow, palm facing forward, and push it forward past your ear while exhaling.
Next, bring your right hand towards your chest, just brushing against the hypothenar eminence of your left hand.
Continue alternating between the left and right hands.
(6) Form 6: Rowing in the middle of the lake
① When the left palm pushes against the right palm in front of the chest, turn both palms upward and draw an arc from bottom to top in front of the abdomen.
Extend both arms straight up, palms facing forward, while inhaling.
② Bend over, and simultaneously exhale as you draw your outstretched arms in an arc downwards and backwards.
③ When both hands are at the bottom rear end, gradually straighten your waist, raise your hands in an arc to the outside with your palms facing forward, and inhale at the same time.
(7) The 7th move: Turning around to gaze at the moon
① Stand naturally with your feet apart at your sides. Swing your arms to the upper left rear, turn your upper body to the left, and look up at the upper left rear as if gazing at the moon. Inhale at the same time, then return to the natural standing position and exhale at the same time.
② Swing both arms to the upper right rear, turn the upper body to the right, look to the upper right rear as if gazing at the moon, and inhale at the same time.
Then return to a natural standing position while exhaling.
(8) The 8th movement: Turning the waist and pushing the palm
① Stand in a horse stance with your hands placed on either side of your waist. Pull your left elbow back, turn your upper body to the left, and push your right palm forward while exhaling. Then return to the original position while inhaling.
② Turn your upper body to the right, push your left palm forward while exhaling, then return to the original position while inhaling.
(9) The 9th Form: Scooping up the sea and gazing at the sky
Following the previous movement, step forward half a step with your left leg, bend over and exhale, and cross your hands in front of your left knee.
Lean your upper body back, inhale, raise your hands apart overhead until palms face each other, and look up at the sky.
(10) The 10th move: Flying pigeon spreads its wings
① Stand with your hands outstretched in front of you, palms facing each other. Step your right foot forward half a step and pull your hands to the sides as far as you can while inhaling.
② Next, step forward half a step with your left foot, bring both arms to your chest with your palms facing up, and exhale at the same time.
(11) 11th move: Extend arm and punch
① Exhale as you punch with your right hand, then inhale as you return to the starting position.
②Exhale as you punch with your left hand, and inhale as you return it to its original position.
Extend both arms to the sides.
(12) The 12th Form: Wild Geese in Flight
① Squat down as low as possible, press your hands down as if a wild goose is flying, and exhale at the same time.
② Gradually stand up, raising both hands as you do so, while inhaling.
(13) Form 13: Circular Flywheel
① Extend both arms upwards, rotate your waist in the left, back, right, and front directions, and inhale as your arms rotate with your waist. When you raise both hands to the left side above your head, you will be inhaling at the same time.
Exhale as you move your hand from above your head to the right.
Repeat 3 times consecutively.
② Change the direction of rotation, repeat the same movements, and do 3 times.
(14) The 14th move: Stepping and patting the ball
① Lift your left leg, and make a slapping motion with your right hand in front of your right shoulder while inhaling.
② Lift your right leg, and make a patting motion with your left hand in front of your left shoulder while exhaling.
(15) 15th movement: Press the palms to regulate the breath
① With your fingers touching and palms facing up, raise your hands from your chest to your eyes while inhaling.
② Turn your palms over so that your fingers are facing each other and your palms are facing down. Press down from in front of your eyes to your lower abdomen while exhaling.
Precautions:
① Practice each of the above exercises 6 times, with one inhale and one exhale counting as 1 repetition.
② The movements should be even and slow, inhaling through the nose and exhaling through the mouth.
The arm-swinging exercise for weight loss
For people with obesity in their shoulders and arms, in addition to local physical therapy, they can also practice the arm-swinging exercise to lose weight.
The specific method is as follows:
(1) Practice method
① Stand with your feet turned inward and your legs slightly bent.
Breathe naturally, close your eyes slightly, and visualize your abdominal fat decreasing.
② Make half fists with both hands, swing your arms backward with a little force, and then let them swing back forward naturally.
When swinging back, do not exert force with your arms.
③ When you first start practicing, start with 16 minutes each time and gradually increase the time.
After one year, you can increase it to 64 minutes, but don't increase it any further.
(2) Efficacy
Generally, practicing arm swinging for 32-48 minutes each time will have a noticeable effect on fitness and weight loss, especially reducing fat from the shoulders to the wrists.
What is the Longmen Bodybuilding and Weight Loss Exercise Method?
Longmen Bodybuilding and Weight Loss Exercise is a bodybuilding and weight loss exercise created by the Qigong community. It has a certain therapeutic effect on simple obesity combined with symptoms such as excessive sweating, abdominal distension, and lower limb edema. However, it should be noted that any exercise should be performed under the guidance of a doctor.
(1) Practice method
① Pushing Mount Hua: Stand with your feet shoulder-width apart. Inhale as you raise both palms to your chest, palms facing inward. Exhale as you turn your palms over and push them forward forcefully. Repeat 4 times.
It can reduce arm fat, increase arm strength, and increase lung capacity.
②Peacock Wings: Stand upright, inhale and contract your abdomen and anus, cross your arms in front of your lower abdomen, with your palms extending beyond the outside of your legs; exhale and bend forward, extending your arms diagonally backward.
Repeat twice.
It can eliminate excess fat in the breasts.
③ Yaksha Explores the Sea: Stand upright, inhale and separate your arms to the left and right with your palms facing up, lift your heels, suspend your groin and tighten your anus, exhale and lower your heels to the ground, raise your arms to the sides, repeat 4 times to eliminate excess fat in the arms.
④ The Great Sage Ascends to Heaven: Stand with both arms extended straight up, your mind reaching the sky. Lift your heels, inhale and contract your abdomen, stretching your body to its limit. Exhale as you lower your arms, squat down, and place your palms at the Laogong acupoints on your knees. Do this 4 times each. This exercise can activate the cervical spine, lumbar spine, and shoulder and elbow joints, helping to remove excess fat from these areas.
⑤ Overlord Lifting the Cauldron: Stand with your left foot forward into a left bow stance, place your left fist on your left waist, inhale and contract your abdomen, raise your right arm, clench your fist and hold your breath, then lift it forcefully, imagining you are pushing a cauldron weighing a thousand pounds, and exhale; step forward with your right foot into a right bow stance, the movement is the same as before but in the opposite direction, repeat 4 times.
Raising your arms and stretching your waist helps eliminate excess fat in your shoulders and waist, and relieves stiffness and tension in your back and neck.
What is the abdominal slimming method?
Abdominal contraction exercises are the most commonly used in sports. Combining abdominal contraction exercises with Qigong can have a better weight loss effect for those with simple obesity, especially abdominal obesity.
(1) Practice method
① Stand with your knees slightly bent and your feet slightly less than shoulder-width apart.
Lean your upper body forward from the waist, place your hands on your thighs with your fingers pointing inward.
Try to support your torso with your arms so that you can relax your abdomen.
② Take a deep breath, then slowly and completely exhale; immediately follow with 2-3 quick exhalations through your nostrils.
③ Hold your breath and pull your abdomen inward and upward, contracting your abdominal cavity for 1-2 seconds.
Then, forcefully push your abdominal muscles downwards and outwards to quickly restore your abdomen to its original position.
Do this 5 times while holding your breath.
④Then stand up straight and inhale slowly and deeply.
⑤ Rest for 30 seconds, then repeat steps ① to ④ above 3-5 times.
⑥ Even those with weak constitutions can practice sitting down, placing both hands on their knees.
(2) Precautions
This exercise is best practiced before eating, after defecating, or when the stomach and intestines are empty, ideally after waking up in the morning.
Pregnant women, people with heart disease, stomach ulcers, or duodenal ulcers are not suitable to practice this exercise.
Efficacy: This exercise can enhance gastrointestinal motility, massage and stimulate all organs in the abdominal cavity, reduce abdominal fat, and thus help with weight loss.
What is Qigong jogging for weight loss?
Incorporating Qigong into jogging can further increase energy expenditure during jogging, while also alleviating the discomfort caused by long-distance running, achieving the best of both worlds.
(1) Practice method
① Breathe naturally, relax your whole body, close your eyes slightly, and focus your mind on your lower abdomen (Dantian) for 5 minutes.
Then start running slowly, keeping the pace relaxed and natural, with steady and light steps, and imagine the Qi flowing into the Dantian and Yongquan acupoint.
②There is no time limit for each session. Gradually increase the amount of exercise until you feel comfortable after running.
③After running, stand still, take a deep breath, and imagine the Qi from the Yongquan acupoint slowly returning to the Dantian. Open your eyes and move around freely for a few minutes to finish the exercise.
(2) Precautions
① Suitable for those in good physical condition.
② Qigong jogging should be done in parks or open fields where there are no vehicles to ensure safety.
Waist twisting and hip swinging exercises for weight loss
For those with abdominal obesity, losing excess abdominal fat can be difficult. However, waist-twisting and hip-swinging exercises are very beneficial for simple obesity accompanied by symptoms such as shortness of breath, excessive sweating, abdominal distension, and lower limb edema. Long-term adherence will definitely be effective.
(1) Practice method
①Standing position, feet apart, slightly wider than shoulder-width apart, knees slightly bent, hands on hips.
② Rotate your waist and hips, first to the left 9 times, then to the right 9 times. During the rotation, your abdomen will rise and fall with your natural breathing, and you can imagine that the fat in your waist and abdomen is decreasing.
(2) Efficacy
It helps eliminate excess fat in the waist and abdomen.