24. Gymnastics for Weight Loss (Part Two): Quick Weight Loss Exercises for Men

3. Quick Weight Loss Exercises for Men

Maintain correct and firm posture during exercise.

1. Standing upright: Extend both arms straight forward, clench your hands tightly, and slowly raise them overhead. Tilt your head back, then gently rotate it to the left and right; then rotate it forward, slowly lower your arms, keeping your hands clenched, and return to the starting position. Repeat 10 times.

②Standing upright: Extend your arms forward, slowly raise your right leg forward, then backward, and return it to the starting position. Repeat with the left leg. Do 5 repetitions for each leg.

③Standing upright: With arms hanging vertically at your sides, slowly raise your right knee to your chest, bending your torso and bringing your head forward, grasping your leg with both hands until it reaches your chest, then return to the starting position. Repeat with the left knee. Do 5 repetitions for each knee.

④ Standing: Clasp your opposite arms together, bend your torso slowly forward, left, and right, then return to the starting position. Repeat 5 times.

Exercises to strengthen the waist, back, and abdomen

①Standing upright: Extend both arms straight up, bend your upper body forward, keeping your hands off the ground, and keep your knees slightly bent and relaxed. Return to the original standing position and repeat 10 times.

② Sitting upright: On a chair without armrests, hold the chair with both hands, raise your right leg, extend it straight forward, and raise your leg 45 cm forward and backward. Repeat 10 times with each leg. Lean against the back of the chair and raise both legs forward simultaneously, 10 times. Extend both legs straight forward and move them up and down alternately, 10 times each.

③ Stand with your legs apart, place your arms between your legs and relax them on the floor. Raise your arms 10 times each way.

Exercises to build muscle

① Lie on your back: Extend your arms straight out at a right angle to your chest. Bend your right knee upwards and to the right, trying to touch the right side of the bed as far as possible, returning your body to the starting position. Repeat with your left leg. Repeat 5 times.

② Lie on your back: Extend your legs forward, place your arms above your head, bend your knees upward, and grasp your knees with your hands when they are close to your abdomen. Then straighten your legs and lower them down. Repeat 10 times.

Exercises to firm up your buttocks

①Standing upright: With arms at your sides, slowly raise them until your palms meet above your head. Then, with palms facing outwards, lower your arms straight down to the sides and return to the starting position. Repeat 10 times.

②Standing upright: Extend both arms upwards, with palms about 30 centimeters apart above your head. Then rotate your palms backwards and clench your fists. Slowly lower your arms back to the starting position. Repeat 10 times.

Tighten the lower jaw movement

Sit upright: On a chair without armrests, let your arms hang down, relax your shoulders and move your head back as far as possible, open your mouth as wide as possible, and then slowly close it. Repeat this opening and closing motion 10 times, and do it at least 3 times a day.

Combining exercise with dieting is the only way to achieve results.

Chapter Five: Acupuncture Weight Loss Method

Acupuncture prescription 1

1. Acupoints: Sanjiao (Triple Energizer), Lung, Endocrine.

2. Main indication: Simple obesity.

3. Location: The Sanjiao acupoint is located at the lower end of the concha, between the opening of the external auditory canal and the intertragic notch. The Lung acupoint is located in the concha, above, below, and behind the Heart acupoint (in the center of the concha), forming a horseshoe shape. The Endocrine acupoint is located in the posteroinferior part of the external auditory canal, near the intertragic notch.

4. Procedure: After strict disinfection, insert the shovel needle into the acupoint and fix it in place. Select one acupoint each time, retain the needle for 5 days, and then change to the next acupoint. Rotate 3 acupoints, and 6 times constitute one course of treatment.

5. Precautions:

① Pay attention to strict disinfection to prevent infection.

② The acupoints must be selected accurately, otherwise the therapeutic effect will be affected.

③ During the needle implantation period, the implantation site should not get wet to prevent infection.

④ If you feel a stinging pain after inserting the needle, you should remove the needle and reinsert it.

⑤ During the acupuncture treatment, appropriate outdoor activities, such as jogging or walking, can enhance the therapeutic effect.

6. Explanation: This method originates from "Chinese Acupuncture" (3) 11, 1986. The application of this method may be related to the functions of the Triple Burner, Lung, and Endocrine system in regulating absorption, excretion, promoting metabolism, and diuresis, thus achieving the purpose of weight loss.

A clinical observation of 253 patients revealed that 57 patients lost less than 2.5 kg, 79 patients lost 3-5 kg, 71 patients lost 5.5-8 kg, 85 patients lost 8.5-10 kg, and 21 patients lost more than 10.5 kg.

Typical case:

Bada XX, female, 26 years old, medical record number 84/5380.

Examination ruled out obesity caused by disease. The patient weighed 97 kg, was 158 cm tall, and was obese. Auricular acupuncture was performed, alternating between the Triple Energizer, Lung, and Endocrine acupoints every 5 days. After 2 courses of treatment, the patient's weight dropped to 89.5 kg. After the 4th course of treatment, the weight dropped to 78 kg. After another 4 courses of treatment, the weight dropped to 74.5 kg, at which point the acupuncture was discontinued.

Acupuncture Prescription 2

1. Acupoints: Sanyinjiao, Neiting, Quchi, Hegu, Pishu, Weishu.

2. Indications: Obesity due to overactive spleen and stomach (simple obesity).

Symptoms include obesity, increased appetite, frequent hunger, ruddy complexion, and a slippery and forceful pulse.

3. Location: Sanyinjiao is 10 cm above the medial malleolus, on the posterior border of the medial aspect of the tibia. Neiting is at the end of the crease between the 2nd and 3rd toes. Hegu is at the radial border of the midpoint of the second metacarpal bone on the dorsum of the hand. Quchi is at the end of the elbow crease when the elbow is bent. Pishu is 5 cm lateral to the spinous process of the 11th thoracic vertebra. Weishu is 5 cm lateral to the spinous process of the 12th thoracic vertebra. Shenshu is 5 cm lateral to the spinous process of the 2nd lumbar vertebra.

4. Procedure: Use strong stimulation to reduce the flow of Qi. Retain the needles for 20-30 minutes, and repeatedly strengthen the stimulation during the needle retention period. Do this once a day or every other day.

5. Precautions:

① Patients should consciously restrict their diet and eat less fatty and sweet foods.

②Strengthen physical exercise and do more physical labor.

6. Explanation: Derived from "Chinese Acupuncture and Moxibustion Therapeutics" edited by Qiu Maoliang.

This type of condition is characterized by excessive heat in the spleen and stomach, increased appetite, enhanced metabolism of food and water, abundant qi and blood, and full, plump muscles leading to obesity. Treatment involves selecting the aforementioned acupoints to clear the heat in the spleen and stomach and suppress the hyperactivity of gastrointestinal function.

Acupuncture prescription 3

1. Acupoints: Large Intestine, Small Intestine, Endocrine.

2. Main indications: Simple obesity (including constitutional obesity that begins in childhood and obesity caused by overeating due to hyperphagia).

3. Location: The large intestine is located in the anterior 1/3 of the upper part of the crus of the helix. The small intestine is located in the middle 1/3 of the upper part of the crus of the helix. The endocrine system is located in the posteroinferior part of the external auditory canal, near the intertragic notch.

4. Procedure: After routine disinfection, apply moderate-intensity stimulation with a shovel needle and fix with adhesive tape. Leave the needles in place for 3 days, alternating between ears. During the needle retention period, instruct the patient to gently massage the ear before meals daily, aiming for a feeling of distension without pain. All patients receive treatment between 8:00 AM and 11:00 AM daily. Patients must fast before treatment, ideally also abstaining from water. Diet and lifestyle habits are not restricted at other times.

5. Explanation: Acupuncture therapy is derived from the Journal of Traditional Chinese Medicine (5) 23, 1989.

This method uses auricular acupoints for the large intestine and small intestine to regulate digestive function, and adds endocrine acupoints to adjust endocrine function. Observation results show that in most cases, after treatment, body weight decreased, food intake decreased, and excretion increased, suggesting that stimulating the above three acupoints has the effect of suppressing appetite and promoting excretion, thereby achieving the goal of weight loss.

Acupuncture prescription 4

1. Acupoints: Large Intestine, Lung, Triple Energizer, Quchi (LI11), Zhigou (TE6), Tianshu (ST25).

2. Indications: Obesity due to intestinal dryness and constipation (simple obesity). Symptoms include obesity, dry stools, abdominal distension and pain, dry mouth and thirst, yellow or dry tongue coating, and rapid and forceful pulse.

3. Location: The Large Intestine point is located at the anterior 1/3 of the upper part of the crus of the auricle. The Lung point is located in the concha cavity, posterior to the Heart point (center of the concha cavity), in a horseshoe-shaped area. The Triple Energizer point is located below the opening of the external auditory canal. The Quchi point is located at the end of the elbow crease when the elbow is bent. The Zhigou point is located 10 cm above the transverse crease of the wrist on the back, between the radius and ulna. The Tianshu point is located 7 cm beside the navel.

4. Procedure: Embed a shovel needle or vaccaria seeds in the ear acupoints and fix them with adhesive tape. Press the acupoints three times a day, change the needles every five days, and six treatments constitute one course of treatment. Acupuncture the body acupoints every other day, retaining the needles for 20 minutes, and twelve treatments constitute one course of treatment. Use deep needling and the reducing method.

5. Explanation: Derived from Shanghai Journal of Acupuncture and Moxibustion (1) 4, 1989.

Measurements of patients' blood glucose and glycemic hormones revealed that acupuncture could lower fasting blood glucose to normal levels, restoring glucose metabolism and glycemic hormone levels to normal. It also normalized the effects of adrenal glands and cortisol in mobilizing fat from fat stores; and reduced the effects of high insulin levels in inhibiting fat breakdown and promoting glucose conversion to fat to normal levels, thus achieving a weight loss effect.

Clinically, for obese individuals from childhood, the kidney point is added to the ear acupoints, and the kidney shu and sanyinjiao points are added to the body acupoints; for postpartum obese individuals, the endocrine point is added to the ear acupoints, and the stone gate and ququan points are added to the body acupoints.