Transcription
In this video, I show you a lymphatic massage, how you can significantly reduce your belly fat, by on the one hand reducing water retention in the abdomen and at the same time significantly firming the tissue, whereby the circumference then significantly reduces itself. It is best to follow the instructions directly now.
Before we start with the massage, we will do a simple, but incredibly effective exercise together, the abdominal breathing. Sit down very comfortably or stand up. Place your hands loosely on your stomach and breathe deeply in through your nose and let your stomach become very big and breathe out slowly again with pursed lips. This calm breathing has several advantages. It calms your nervous system, it activates the vagus nerve, your inner regeneration switch, and it already brings more oxygen into your tissue beforehand.
For this massage, only a little oil is needed. Really just a little. We want to make the skin slightly suffering-capable, but not slippery. If you take too much, the hands slide too strongly and you lose contact with the tissue. Distribute the cream evenly over your stomach up to your waist. And then an important point, tense your stomach slightly. That protects the organs and ensures that you work specifically in the superficial fat layer, exactly where you want to go.
Now the goal is to activate the lymphatic system and open the drainage path for excess fluid through the lateral strokes. Place your hands laterally on the upper flank of the abdomen, approximately at the level of the lower ribs. Now stroke slowly with light pressure downwards in the direction of the groin. Repeat this movement about 5 to 10 times very calmly.
Now we come to the first technique and it is super effective if you perform it correctly. Make a fist, preferably with your right hand, and start to make quite strong circular movements, clockwise, so from top right downwards and to top left and back, just as the hand of a clock shows. Why clockwise? Because that way you support the natural course of your large intestine. That not only has a massaging effect, but also a positive effect on digestion, especially if you tend to have a bloated stomach.
Now comes the most important thing. Do not make this movement hesitantly. This massage is not a caress. It should go deep into the tissue. Press with noticeable pressure strongly in rhythm. That can become strenuous, but exactly that brings the effect. You activate the blood circulation, stimulate metabolism. warm the tissue. And these are all factors that can help in the long term to reduce fat and tighten the abdominal wall. You will notice, the skin becomes warm, the stomach becomes firmer and exactly that is this here.
Now comes the second technique and it reminds a bit of grandma's washboard, but believe me, this movement is a real game-changer if you do it regularly. You take both hands, one above, one below and you place them laterally on your stomach. Now you rub alternately against each other with strong wavy movements. Imagine, you push the tissue through, like when washing laundry, only on your stomach. And here again with pressure, with tempo, with rhythm. The movement can either go from top to bottom or from bottom to top. And here it depends on your stomach. If you are rather slim, you may rather calmly work from below. If you have a bit more belly fat, you should rather do that from above, to lift the stomach, instead of lowering it. Why is that so important? If you always work downwards with more fat, the tissue can shift downwards in the long term and this so-called marksman's belly shape arises. We want to prevent that. We want to lift the stomach, tighten activate.
After a short time, the stomach already feels really good. blood-circulated, worked through and light. Now we continue to the kneading massage, for abdominal firming and decongestion. You begin on the right side of your stomach all the way down above the pubic bone. Place your fingers and Dorm close to the center of the abdomen, gently grasp the tissue and knead with small even movements outwards towards the lateral abdominal region. After that, relax, start a bit further up and repeat this movement. Work your way up slowly, step by step, until you have reached the level of the ribs. Feel how the abdominal wall warms up with every movement. This warmth is a sign that it gets going through circulation. And exactly that is what we want to achieve. Some areas will feel firmer or more sensitive. Stay there a few seconds longer. That is often a sign of congested fluid or stuck connective tissue. Gentle targeted kneading can work true wonders here. releases tension, activates the lymph flow and makes it easier for the tissue to transport away fluid and metabolic waste products. Continue slowly, but steadily, always from the middle outwards and then a bit higher. Imagine, you work as with a sponge. first loose then rinse through, so that fresh nutrients can distribute themselves. With every zone that you work on, your stomach will appear lighter, more mobile and often even a bit flatter.
And now you switch to the left side, so that here too metabolism, lymph flow and elasticity can be promoted. Begin again all the way down, fold above the pubic bone at the center of the abdomen. Grasp gently into the tissue. Knead it from inside to outside and relax briefly, before you work on the next area a bit further up. Perhaps you notice that this side feels a bit different. Often one half of the body is more tense or less like really than the other. That is completely normal and especially here the massage can be particularly beneficial. Work your way up slowly to the ribs and stay a bit longer in places that feel firmer. The more time you take, the better the tissue can react. Well-supplied connective tissue becomes more elastic, looks latter out and supports the natural firming of the abdomen. Very probably you will already feel a significant relief in that area now and it will no longer perhaps feel so painful, if you have very strong tension there. Accordingly, repeat the whole thing often, until the tissue slowly loosens, especially the adhesions and you simply feel a very pleasant warm feeling there. Simply stroke again downwards towards the groin. additionally the fluid out there, so that the drainage is simply promoted.
We now start with a particularly effective technique that works deep into the tissue, the hand edge fold rolling. Begin on the left side of your stomach about 2 to 3 cm below the navel. Place the outer edges of both hands and gently form a skin fold. Roll this calmly and evenly. back and forth between the hand edges. The movement must be neither strong nor painful. It is enough if you noticeably move skin and underlying tissue. While you massage, much already happens in the body. The connective tissue is mobilized, adhesions and tension begin to loosen and blood circulation is stimulated deep in the tissue layer. The tissue thereby becomes softer, more elastic and optimally supplied with oxygen and nutrients. Evenly the lymph flow gets going. The body begins to transport away excess fluid and metabolic guests. Especially with a bloated or spongy stomach feeling, that can bring a noticeable relief. Now work slowly from bottom to top without oaths. Your tempo determines how intense the effect is. If you feel warmth or a pleasant tingling, that is a sign that your tissue reacts and self-regulation begins.
As soon as you have worked on the left side up to about rib height, switch to the right side. Here too, you begin in the lower abdominal area, form a skin fold again and roll this gently back and forth between the hand edges, slowly to the middle and back again. The right side of the abdomen is often particularly sensitive, because here lie important structures of the digestive system, partly the Dickdm. This massage can therefore not only activate the tissue, but also influence the stomach feeling and digestion. Let the movement flow calmly and work your way up step by step. Perfection is not necessary here.
Finally, stroke your stomach again slowly from top to bottom out towards the groin region. Try to really relax now, breathing in and out very loosely. You repeat the whole thing again about five repetitions. Simply to move the accumulated fluid into the lymph nodes again now. You also do the same again from the outside towards the Gleiste and also repeat the whole thing again about five repetitions and here too try to breathe in and out as loosely as possible already to relax.
We are now slowly coming towards the end and if you try to put on your trousers right away, you will probably already feel a significant relief and the circumference will be a bit less. Feel free to write that down in the comments below. Very good. You have made it to the end. You can be very proud of yourself. It is best to perform these techniques three to four times per week, so that you receive the best possible results. I can best recommend to you that you perform that in the morning. It is best directly after waking up, you can very gladly incorporate that as a routine. And if the video has helped you further, feel free to give the video a thumbs up. Feel free to write feedback in below. I am very happy about it. Many thanks to all my supporters, who financially support my channel. Many, many thanks for that.