Shoulder massage and aerobics: Eliminating upper body fat and aiding weight loss

Shoulder Exercises

For obesity in the upper limbs and shoulders, massage can be used to aid in weight loss. The following self-exercise exercises for the upper limbs and shoulders are also recommended. When performing these exercises, sit with your whole body relaxed; when standing, keep your feet shoulder-width apart and relax your whole body naturally.

(1) Sitting position: Place your right hand on your left shoulder and press firmly from the shoulder to the wrist with your palm until it feels warm and red. One repetition is one massage from the shoulder to the wrist; repeat 20-30 times. Repeat with the left hand until the right shoulder feels warm and red.

(2) Sitting position: Place your right hand on your left shoulder, fingers together and slightly bent, hand in a hollow shape. Gently massage from the shoulder to the wrist, repeating 20-30 times until the skin feels warm and red. Repeat with the left hand until the skin feels warm and red.

(3) Sitting position, place your right hand on your left shoulder, spread your fingers, and firmly grasp and release the muscles of your left shoulder, repeating from top to bottom. One repetition consists of massaging from the shoulder to the wrist. Perform 20-30 repetitions per session. Repeat with the left hand.

(4) Sitting position, place your right hand on your left shoulder, spread your fingers, and massage the skin, repeating from top to bottom. This method can relieve the soreness caused by the above methods. Perform 10-15 repetitions. Repeat with the left hand.

(5) Standing position, slightly clench both hands into fists and alternately raise them 60 times each. Then, extend both arms to the sides, quickly cross them, return to the starting position, and cross them again. Repeat 60 times.

(6) Standing position, feet naturally apart, shoulder-width apart. Extend both arms straight overhead, and simultaneously perform large circular motions with both arms forward. Stand with your left leg forward and right leg back in a lunge position, or your right leg forward and left leg back in a right lunge position. Place one hand on your hip and swing the other arm in a forward circular motion 40-50 times. Repeat with the other arm. When swinging your arm, try to use as much force as possible and do it quickly.