Insomnia, menstrual cramps, headaches...tense body causes trouble! Female Ironman Secretly Passes Down Massage and Stretching Tips to Relax Tight Muscles and Fascia

Office workers often feel body pain, especially headaches, menstrual cramps, etc. They are also prone to insomnia. This may be caused by excessive tension in the body. In order to relieve stress and stay away from pain, you need to relax moderately. Stretching, stretching and massage are good choices. In addition, in order to lose weight and reshape your body, you also need to maintain aerobic exercise and muscle strength training on a daily basis. Only by combining these three can you truly lose weight in a healthy way!

Feng Yun, an advertising director who is known as the "health expert" and "Iron Witch", is now in her 50s and has a graceful figure and unlimited vitality. She can live back to the healthy and slim appearance of 28 years old. In addition to daily exercise habits, which mainly include stretching, massage, aerobic exercise and muscle strength training, she also calms down and understands her physical and mental needs, so that she can have a rich, joyful and balanced life.

Female Ironman Shares Three Types of Daily Exercise Habits to Enjoy Slim and Youth

Feng Yun once worked frantically and adopted improper weight loss methods for two or three decades, which inadvertently led to physical and mental confusion and even severe periodontal disease. Therefore, in order to treat periodontal disease, I began to learn mindful breathing, meditation, natural therapy, and relearned how to eat a balanced diet, exercise with my body and mind, and learn how to stay away from the constant suggestions in my mind that "I want to succeed, I'm not good enough, I'm fat, etc." Among them, exercise is an important part that cannot be ignored. In her book "Reversing One Thought, Enjoying Slimness and Youthfulness", she shares three types of daily exercise habits. First of all, you must learn to relax through stretching, stretching and massage, as well as do aerobic exercises to make yourself more energetic, and strength training to make muscle lines tighter.

"First Type of Exercise": Relaxing, soft and more elastic stretching massage

When stretching and massaging, in addition to taking a bath with essential oils, you may also use a scraping board, triangular massage cone, and peanut massage ball to assist. For modern people, who often suffer from physical and mental tension, massage and stretching can be said to be the most necessary "exercise" of the three. Everyone needs stretching, stretching and massage "every day". Stretching is the most easily overlooked among the three types of exercise mentioned by Feng Yun. Weight training helps our muscles become tighter and our minds more positive; massage and stretching help relax a tense body and mind. Tightness must be followed by relaxation, so that the body and mind can be more flexible, and the metabolism, immune system, nervous system, etc. can work smoothly.

Feng Yun suggests that you can first apply your favorite essential oil to massage your entire body. During the massage, focus on breathing, relax, feel the fragrance of the essential oil, and feel the feedback from your body. After the massage, take a hot bath to allow the essential oils to be absorbed more effectively through the heat. When your body is warm, it will relax, and full-body stretching can be more effective. (Photo provided by Changchang Life Creative)

Modern society is very busy and almost everyone is tense, whether it is felt in the heart, the brain, or pain in the body (such as headaches, menstrual pain, etc.), sitting on the sofa or chair for a long time without moving, or even sleeping in the wrong position or insomnia, which can easily make the fascia, muscles, and internal organs tense and stuck. The stomach is the organ that is most easily stuck by tense emotions. If the stomach does not digest food well, it will not be able to convert nutrients from food. Over time, everything in the body and mind will become unbalanced. So, whether or not you weight train, everyone needs massage and stretching. If you've already started weight training, you'll need to increase the frequency of your massage and stretching sessions.

Take a bath, massage and then stretch! If you do all three, the effect is not 3 times but 10 times!

Feng Yun suggests that you can first apply your favorite essential oil to massage your entire body. During the massage, focus on breathing, relax, feel the fragrance of the essential oil, and feel the feedback from your body. After the massage, take a hot bath to allow the essential oils to be absorbed more effectively through the heat. When your body is warm, it will relax, and full-body stretching can be more effective.

If you don’t have a bathtub, you can shower first and then massage with essential oils, or use a scraping board to massage and stretch to enhance the effect. If you don't want the bathtub to become greasy, you can soak in the bath for about 20 minutes, then massage your whole body with essential oils mixed with plant oils, and then stretch. The extent and effect of stretching will be much better than usual. If you don't have enough time to do the full set of essential oil massage and stretching, you can just do the stretching. Note: Be sure to take it slow when you first get up. Your body will be stiff when you first get up, especially when the weather is cold, and you can easily get strained.

In addition to your hands, you can use a scraping board to help save a lot of effort. Scraping boards made of beeswax, wood or horns are very suitable for assisting our massage. There are also some special modern tools that can help us press those inaccessible places, such as peanut massage balls on both sides of the back spine, or triangular massage cones for deeper pressing.

Wooden scraping board.

1. Beeswax scraping board:

Beginner's level, relatively gentle, suitable for shaving the face and neck or for those who are just starting to use a scraping board.

2. Beeswax scraping board:

Beginner's level, relatively gentle, suitable for shaving the face and neck or for those who are just starting to use a scraping board.

3. Triangular massage cone:

It can be used for scraping fascia and deep muscle (very enjoyable), and is also suitable for massaging acupoints.

4. Peanut massage ball:

Lie flat on the yoga mat, place two balls on both sides of the spine, and roll them up and down slowly. In addition to relaxing the muscles on both sides of the spine, it can also massage the bladder meridian and promote detoxification of the body. Rolling the bladder meridian before going to bed can help you sleep better. The massage ball helps us massage our back through "pressure" and "rolling". It can also be used for shoulders, neck, arms, legs, and soles of feet. It can instantly relieve fatigue, release stress, and help the body relax.

Peanut massage ball. (Photo provided by Changchang Life Creative)

"The second type of exercise": aerobic exercise is necessary for replenishing energy, strengthening the body and losing weight

Aerobic exercise refers to exercise that relies on oxygen metabolism, such as jogging, brisk walking, cycling, flywheel, aerobics, swimming, etc. These are all aerobic exercises. Aerobic exercise can train the heart and lungs and enhance blood circulation, so it can help speed up weight loss and rejuvenation. However, many people think that walking and cycling are exercise, but if you run too slowly and your heart rate does not fall into the aerobic range, then it can only be considered an activity with limited effect. It is recommended to achieve the effect of aerobic exercise in a place with fresh oxygen. If you do flywheel aerobic exercise with a group of people in a confined space in a basement (breathing dirty air), the aerobic effect will of course be greatly reduced.

(Photo provided by Changchang Life Creative)

Feng Yun said that for individuals, the heart rate reaching 65-85% of the maximum heart rate is the "aerobic zone" (maximum heart rate = 220 - age).

For example: Feng Yun is 50 years old this year, 220 – 50 years old = 170 (maximum heart rate), 170 ╳ 65% - 85% can be obtained as exercise in the heart rate range of 110 - 145, which is my aerobic exercise range. People with younger biological age can have a higher heart rate in the aerobic range.

Aerobic exercise has many benefits: helping to reduce fat, increasing body oxygen content, strengthening cardiopulmonary function, promoting metabolism, etc.

If you want to use aerobic exercise to lose fat, you must be careful not to be so breathless that you can't speak, nor can you be so relaxed that you can sing without sweating. Aerobic exercise must be done for more than 20 minutes to have a weight loss effect. Aerobic exercise can not only reduce fat and increase the body's oxygen content, but also strengthen cardiopulmonary function, promote metabolism, prevent osteoporosis, and detoxify while sweating. Therefore, aerobic exercise is irreplaceable by the other two exercises.

Among them, "increasing the body's oxygen content" is what Chinese medicine often calls "qi". Many diseases are caused by insufficient qi and blood. If the oxygen content is increased, the incidence of many diseases can be reduced and the recovery ability can be enhanced. Aerobic exercise is very helpful for weight loss, but if you only do aerobic exercise, it will lead to the opposite effect of reducing muscle mass; in contrast, anaerobic exercise can increase muscle mass and density, but if you continue to do only anaerobic exercise, the body's oxygen content will decrease, and your immunity will also decrease. Therefore, when arranging exercise, don't just choose one of them. You should consider all three, aerobic, anaerobic, and stretching, to do a good exercise.

"The Third Type of Exercise": Weight training is essential for a stylish and toned body

Weight training is a type of exercise that first destroys and then rebuilds the body. After weight training, you must give your body good nutrition and adequate rest to help the body rebuild and achieve the effect of weight training. Just like redecorating a house, weight training is like demolishing it, then using new building materials and redecorating it properly to make it look brand new again in spring. Therefore, after weight training, providing good nutrition and deep rest and sleep to recover is the key to weight training. After weight training, some muscles will be particularly sore, which means it is effective.

After heavy training, you should supplement more good protein, fat and water than usual.

To relieve the soreness after heavy training, you can take more baths and use plant oil essential oils that help remove edema for soothing massage, such as grapefruit, juniper, and real lavender to soothe and enhance metabolism. In addition, after weight training, you need to replenish more good protein, fat and water than usual. These are the "building materials" that help the body "redecorate". Some people experience edema and temporary weight gain after weight training. This may be because the intensity of the weight training is too high. Next time, remember to reduce the weight and number of times. You can then increase the weight slowly again after the load is applied.