Part 10: Detailed Instructions for Swimming and Weight Loss Gymnastics

Studies have shown that swimming for 45 minutes can generally result in a weight loss of 350g. For patients with localized obesity, such as abdominal obesity, backstroke or breaststroke is recommended; for back obesity, freestyle or butterfly is recommended; and for hip obesity, upright or prone strokes are recommended.

However, safety and hygiene must be taken very seriously when swimming. It's best to avoid eating too much or drinking excessive amounts of alcohol before swimming, as this can cause vomiting and affect the digestive system. It's generally advisable to swim one hour after a meal. Women should ideally refrain from swimming during menstruation and pregnancy, especially those with poor swimming skills. Furthermore, because swimming involves a high level of physical exertion, putting a strain on internal organs and consuming significant energy, a medical examination is necessary before swimming. Individuals with heart disease, high blood pressure, tuberculosis, hepatitis, tumors, epilepsy, conjunctivitis, otitis media, severe skin diseases, or who are obese should not swim, as it is detrimental to their health and can easily spread illnesses to others.

(5) Weight Loss Exercises: There are many types of weight loss exercises, but their mechanisms are all the same: to consume excess body fat, improve metabolism, improve physical condition, and eliminate mental stress, thereby achieving the dual goals of weight loss and fitness. The choice of weight loss exercises should be based on a comprehensive judgment and plan according to an individual's age, gender, occupation, physical strength, and personal exercise foundation. The amount of exercise should gradually increase, and the exercise time should be more than 30 minutes. Here is a relatively simple weight loss exercise, with the specific steps as follows:

①Swaying exercise. Stand upright with your feet together, arms extended forward shoulder-width apart, palms down. Swing your arms from side to side while bending your knees, gradually swaying your body from top to bottom, from slow to fast. Repeat this 20 times or more.

② Forward bend exercise. Stand with your feet together, interlace your fingers and raise your arms in an arch shape. Then, bend forward from the top with your arms in an arch shape, bringing your body forward to your waist and knees, trying to touch the ground with your fingers. Repeat this 20 times or more.

③ Lateral bend exercise. Stand with your feet shoulder-width apart, raise your arms overhead with palms facing each other, exhale and bend to the right, then inhale and bend to the left. Repeat this 20 times or more.

④ Twisting Exercise. Stand with your feet shoulder-width apart, arms extended forward at shoulder width, fingers pointing upward and palms facing forward. Then, using your waist as the axis, twist your torso to the right while keeping your arms extended forward. Then twist your torso to the left. Repeat this 20 times or more.

⑤ Shoulder Exercises. Stand with your feet shoulder-width apart and arms hanging naturally at your sides. Inhale as you raise your shoulders and exhale as you relax them. Alternatively, exhale as you roll your shoulders forward and inhale as you roll them backward. Repeat this 20 times or more.

⑥ Torso Twisting Exercise. Place your hands on your hips, feet shoulder-width apart, bend your body to the left, then to the right, and then rotate from right to left in a full circle, keeping your hips as still as possible. Then bend and twist in the opposite direction. Repeat this 20 times or more.

⑦ Side bend exercise. Place your hands on your hips, extend your right leg and step forward, bend your upper body forward to your waist or the ground, then stand up straight. Do this 10 times, then switch to your left leg and do 10 more times.

⑧ Rotational exercise. Stand upright with your hands clasped together and raised overhead. Rotate your arms in front of your body from top to left, to your knees, to your right, and back up. Then rotate in the opposite direction. Repeat 10 times or more in each direction.

9. Squat exercise. Step your left leg to the left, bend your knee, rotate your upper body around your waist once, then hug your knee with both hands and squat down at the same time, returning to the starting position. Repeat once on the other side with your right leg. Repeat this 20 times or more.

⑩ Jumping exercise. Stand with your feet shoulder-width apart, arms extended to the sides at the same time. Then jump back to the starting position, arms back to the starting position. Next, jump with your feet shoulder-width apart, arms extended to the sides. Then return to the starting position. Repeat this 20 times or more.

In addition, let's talk about indoor gymnastics. First, it should be pointed out that no matter how slim or healthy a person is, indoor gymnastics should never replace the above-mentioned exercises; it should only be used as a supplement. Gymnastics doesn't require any sports equipment or expensive gear. The key to gymnastics is consistency; include it in your daily routine. Gymnastics activates the entire body, starting with arm and leg movements, followed by abdominal, back, and side-lying exercises.

Now we will introduce another type of exercise for weight loss:

① Start by jogging in place, then gradually increase your speed by raising your knees to your maximum speed and continue running until you reach your limit. Repeat this several times.

② Jump forward with both feet, then jump backward, and then jump forward three times in succession. Repeat this several times.

③ Stand with your feet shoulder-width apart, hands on your hips, bend over to the left and right, and then do abdominal and back exercises. Repeat this several times.

④ Take a step and jump, raising both arms high, first bending backward, then forward, trying to touch your ankles, keeping your knees straight. Then stand back in place and bend to the left and right. Repeat this several times.

⑤ Sit on the ground with your legs straight and together. Raise each leg alternately, clapping your hands under your legs as you raise them. Repeat this several times.

⑥ Stand with your feet slightly apart, bend your arms and make fists at your waist. Swing your arms to the left with your fists while twisting your waist to the left as much as possible, keeping your feet still. Repeat this three times, then twist your waist to the right three times. Repeat this waist twisting exercise several times.

⑦ Squat down, place your palms on the ground beside your legs, then jump backward to support yourself, and then jump back to the squatting position. Stand up and repeat the movement several times.

⑧ Lie flat on your back with your arms at your sides. Then raise both arms to touch your left leg, and then touch your right leg. Repeat this several times.

9. When doing push-ups, lift one leg, put it back down, then switch legs and repeat several times.

⑩ Jump across the body, raise both hands for balance, then jump back to the starting position, repeating several times.

⑪ Lie on your back with your arms outstretched for balance. Raise your knees so that your lower legs are parallel to the horizontal. Keep your torso and arms still and maintain the original position. Lower your left knee first, then your right knee, and repeat several times.

⑫ Lie on your back with your hands under the back of your neck. Then sit up suddenly, keeping your legs in place and not lifting them off the ground. Repeat this several times.

⑬ Stand at attention with arms outstretched horizontally. Kick your left leg forward, then kick it backward. Repeat the same movement with your right leg. Switch sides and repeat several times.

⑭ Lie on your back with your legs apart and arms outstretched horizontally. Then touch your right hand with your left leg, keeping your knee straight. Repeat the same movement with your right leg several times.

⑮ Lie on your back and alternate between chest and abdominal breathing movements.

However, some people are unevenly obese, not all over, but rather obese in a specific part of their body. Therefore, let's discuss some targeted weight-loss exercises:

① Abdominal slimming exercise. Lie on your back on the floor with your hands under your head. Raise both legs high, then slowly lower them back to the floor. Repeat this movement at least four times.

② Waist slimming. Stand with your legs apart, toes pointing outwards. Raise both arms high. Bend to the left, but do not swing your torso back and forth. Use your left hand to touch your left leg under your knee. Repeat the same movement with your right hand, at least four to five times.

③ Buttock reduction. Lie on your side with your hand under your head and the other hand extended. Raise the leg that is not touching the ground, turning your knee and toes outward, keeping your arms still. Hold this position for ten minutes, then slowly lower it back to the starting position. Repeat this movement four to five times. Repeat the same movement on the other side.

④ Leg slimming. Lie on your back with your legs raised high, supporting your hips with your hands. Bend over in place, then straighten your legs and perform a cycling motion. Start pedaling slowly, then pedal faster, continuing this movement for 2-3 minutes.