To lose weight, professional specialists have developed effective gymnastics called face-building. Performing simple exercises in front of the mirror every day can achieve stunning results and correct the problem area. Why, after 2-3 months, the face will look younger and more toned, and the effect with regular classes will continue for many years.
- What areas on the face can be corrected with exercise
- Exercise Weight Loss Techniques
- Features of performing exercises for the face
- Precautions and contraindications to classes
- Complexes for weight loss exercises
- For cheeks
- Slimming chin and neck
- For face contouring
- Gymnastics for the face by Carol Maggio
- Effective exercises for weight loss face and cheeks from yoga
- Cheekbone Slimming Complex
- A comprehensive program for losing weight for a week: lesson schedule by day
- Simple ways to lose weight in the face
- Inflating balloons
- Chewing gum
- Tongue Charge
- Combination of exercises with facial massage
- Video about weight loss exercises and their effectiveness
What areas on the face can be corrected with exercise
On the face of a person are 57 muscles that perform facial, chewing and oculomotor movements. To improve the external contours, it is necessary to train all the facial muscles in the same way as the rest of the body.
Facial areas that can be easily corrected by fitness include the chin, cheeks, and forehead, since they focus the largest number of working muscles. It is more difficult to modify the cheekbones, eyebrows and nasolabial parts.
The optimal age period when you should start practicing Facebook is older than 30 years.
A positive result from performing facial gymnastics will depend on:
- age-related changes (the older, the harder);
- nutrition systems (with proper nutrition with a large number of fruits and vegetables, the rejuvenation process progresses faster);
- cosmetics used according to the individual needs of the skin (the effect is enhanced when using products with hyaluronic acid or its analogues);
- the presence of bad habits (smoking will slow down all the efforts);
- compliance with sleep and rest.
Exercise Weight Loss Techniques
Facebookbuilding has many areas and methods, among which the following are popular:
- Getting rid of wrinkles and bags under the eyes (as an alternative to plastic surgeries and cosmetic procedures).
- Gym complexes by Carol Maggio (contributes to improved skin nutrition due to a rush of blood, as a result, fine lines are smoothed, contours are emphasized, facial skin is strengthened and toned. A series of exercises for the eyelids, chin and cheeks have been developed).
- Strengthening the skin of the eyelids to prevent them from drooping and overhanging (the technique is aimed at restoring the contours and imparting smoothness to the skin of the eyelids).
- The method of reducing the second chin and fat deposits on the neck (performed daily for 3 to 5 months).
- Reducing the puffiness of the cheeks, emphasizing the contours of the oval of the face and cheekbones.
- The technique of raising the forehead and reducing the longitudinal facial folds (as a result, the face is smoothed and looks younger and firmer).
Any of the above methods (with regular use) will help to correct the problem area for the face, and in combination with proper nutrition, appropriate care and self-massage will make you look 10 years younger.
Features of performing exercises for the face
Exercises performed for weight loss of the face will bring the most pronounced effect, if you take into account some features of their implementation, namely:
- You should always start with a warm-up to warm up your muscles. Options: rotation of the head in different directions, stretching and lowering the chin, patting on it, extending the jaw, singing the letters of the alphabet, swelling and retracting the cheeks.
- When training a particular muscle, it is important to represent its location, direction and path of contraction (beginners are advised to look into the anatomical atlas and see the localization and attachment points of the main facial muscles).
- Do not grimace in front of the mirror, since most exercises are performed statically and with some effort with the fingers. Thus, additional folds of skin and bruises will not form.
- The pressure of the fingers should be directed inward and not lead to a shift in the skin.
- Always use a mirror to maintain symmetry of the worked out areas of the face.
- The trained muscle should be strained and relaxed quickly and smoothly.
- The time of muscle tension should not exceed 6 seconds.
- Observe the technique of performing the exercise in accordance with the rhythm of breathing, this accelerates the process of muscle tightening. It’s right to do this: on inspiration, reduce muscle, hold your breath for 5 seconds. and exhale while relaxing.
- When acting on one area of the face, it is important to ensure that other parts are not involved and are in a relaxed state.
- Training should take place in a calm atmosphere, morning and evening, every day (in the first month), and then you can go 2 to 3 times a week.
The implementation of these recommendations will seem difficult only at first, and after a week of daily classes (the duration of which should be reduced to 5 minutes), the exercises will be performed automatically.
Precautions and contraindications to classes
- increase in blood pressure (measures should be taken to normalize the condition, and after 2-3 hours to do facial gymnastics);
- damage to the integrity of the skin (it is important to wait for the complete healing and restoration of elasticity in the injured areas);
- inflammation of the facial or trigeminal nerves;
- headache, fever, or colds;
- after plastic surgery of the face (within 24 months);
- after cosmetic procedures with the introduction of injectable drugs (temporary ban);
- pain on the face of a different nature;
- deep abscesses, furunculosis, infectious rashes;
- tumor lesions of the front;
- excessive dryness of the skin or autoimmune diseases (psoriasis) with localization on the face.
Training exercises for losing weight of the face should preferably be done after removing makeup (or before applying it), deep cleansing the skin and to relaxing music.
Complexes for weight loss exercises
Exercises for weight loss are divided into complexes, depending on the desired correction zone. Each part of the face is worked out separately, performing 4 to 7 exercises, the total duration of which does not exceed 5-10 minutes.
If you need to reduce the area of the cheeks and make the face visually slimmer, you need to do the following:
- Stretch your lips forward in the form of a tube and pronounce vowel sounds.
- Take a pencil and hold it with your lips, hold it and write short words in the air.
- Tilt your head to the side, as if trying to reach the cheek to the shoulder.
- It is similar to stretch, but with simultaneous resistance exerted by the hand (grab your head and pull in the opposite direction).
- Alternating inflating and retracting cheeks.
- Smiling broadly, stick out your tongue and lick your lips in circular motions.
- Lips close and press the tongue on the inside of the cheeks, drawing circles.
- Alternately with effort lower and raise the corners of the mouth.
After 2 – 3 months of daily training, the skin of the cheeks will become more elastic and toned.
Slimming chin and neck
Exercises to improve the contours of the chin and neck, as well as to reduce the subcutaneo
us fat, are performed according to the following scenario:
- Tilt your head back, push the lower jaw and chin as far as possible. With your lower lip, grab the upper one and put your fist under the chin. Making efforts to lower his head, carrying out resistance with his fist.
- Reach the chin up to join the collarbones.
- To clasp the hands on the back of the head, to raise the head, overcoming the effort of the hands.
- Chin to one, then the second shoulder.
For face contouring
This gymnastics ensures that after 2 months you can notice a positive result. A prerequisite – two lessons per day for 7 – 8 minutes.
- With your mouth wide open, grasp your teeth with your lips and stretch them towards the sky. Raise the corners of the mouth up, while trying not to smile.
- Tongue stretch from the upper lip to the nose for 10 seconds.
- Gather air in your mouth and roll it from side to side, under the upper lip and down.
- Smile with closed teeth as much as possible, relax. Repeat 5 to 7 times.
- Fold your lips to pronounce the letter “o” and hold your breath for 5 seconds, then stretch out your lips with a tube and make a kiss.
- Tilt your head back and turn left and right. Relax and return to starting position.
Gymnastics for the face by Carol Maggio
A number of highly effective actions from the American cosmetologist are developed according to the method of the discoverer in facial fitness – Dr. Benz. The proposed set of exercises involves all 57 facial muscle fibers. The result of daily training will be a slimmer and younger face with clear contours, shallow facial wrinkles will be straightened and skin color will improve.
The proof of the effectiveness of the complex is the beautiful appearance of the author Carol Maggio, who has been practicing the technique on herself for 20 years.
Techniques for performing some weight loss exercises:
- Stretch your mouth into an oval, pressing your upper lip to your teeth. Hold for 10 seconds.
- Touch the temples with the fingertips and at the same time raise the corners of the lips up. Repeat 25 times.
- Open your mouth, squeeze your lips and press them to your teeth. Look up. Wrap your hands around your face and move from nose to temples. Measure for 25 seconds. Run 30 times.
- Open your mouth a little and press the upper lip to the teeth, and bring the lower one inside. Press the index finger to the middle of the chin and make movements to open and close the mouth. Soon there will be a burning sensation.
- Lie on the floor, grab your neck with one hand and raise your head 0’8 – 1’2 inch from the floor. Turn your head in both directions, return to the floor. Do 30 reps.
Effective exercises for weight loss face and cheeks from yoga
Exercises for losing weight are also found in yoga, which is popular all over the world, which stimulates skin cells to produce elastin and collagen, as well as smoothes wrinkles and evens out skin tone.
You need to do it daily for 10 -15 minutes and after 3 weeks the face will noticeably change. But for weight loss face training should not stop for 6 months. It can be dealt with after plastic and cosmetic manipulations, which makes the recovery process much faster.
- Gather air in your mouth, tightly clenching your lips and teeth. Roll the air to the right, hold for 10 seconds, then left. Repeat 10 times.
- Similarly, “rinse your mouth with air”, but at an accelerated pace.
- Retract cheeks and stretch out lips. Try to smile. Repeat 10 times.
- Tilt your head back and look up. Pull your lips forward and stay in this position for 10 seconds.
- Inhale the air through the nose and simultaneously compress the fists and muscles of the body. Stick out your tongue and round your eyes, exhaling slowly with your mouth. Relax the muscles of the arms and body.
- Raise your lower lip by pulling your chin. Hold for 10 seconds. Repeat 10 to 12 times.
- Perform chewing movements with the jaw.
- Sit on a chair and tip over, throw your head back. Pull out lips and blow through them for 15 seconds.
- Make a kiss a few times.
Cheekbone Slimming Complex
Beautifully defined cheekbones give the oval of the face a more feminine, sophisticated and elegant look.
The following classes are suitable for creating a more expressive outline:
- Make the lips a tube and turn them to the right, then to the left, lingering for 15 seconds.
- Hold the pencil with your lips and hold it without the help of teeth for 20 seconds. Make 3 approaches.
- Gather a full mouth of air, linger for 5 seconds. and slowly lower it.
- Lips folded and stretched forward. Reach them to the tip of the nose. Relax. Repeat 15 times.
- Pronounce the letters “I”, “U”, “O”, with a maximum tension of the buccal muscles.
- Pour water into a small plastic bottle, close the lid and place at mouth level. Grasp the neck with your lips and raise the bottle without teeth. Hold for 30 sec. Repeat 3-5 times.
- From a sitting position in front of the table, place your palms under your face, lean on your elbows. Press head down.
A comprehensive program for losing weight for a week: lesson schedule by day
For active study of all parts of the face, a weekly set of exercises is proposed to be broken down by day, each of which should be devoted to work on only one zone. Such an express method as soon as possible will make the face more sculpted, thin and rejuvenated at any age.
|Day of the week||Type of training (detailed descriptions above)|
|Monday||Gym Carol Maggio|
|Tuesday||Cheekbone Slimming Complex|
|Thursday||Oval face lift|
|Friday||Complex for the chin, neck and cheeks < /td>|
|Sunday||Tongue training and chewing gum|
Simple ways to lose weight in the face
Exercises for weight loss can be performed using additional accessories, while walking or working. To do this, balloons for a children’s party, chewing gum, exercise machines for the mouth (for example, “Japanese lips” or a shaker simulator) are suitable.
In almost every technique of facial gymnastics, there is an exercise in inflating imaginary balls. It promotes the active work of the muscles of the mouth and reduces the subcutaneous layer of fatty tissue. If you need to quickly bring the cheeks into a more toned and built look, it is recommended to buy 10 balloons for daily home training and inflate them constantly.
This is an extremely effective fitness for reducing puffiness of the cheeks. If you take 15 minutes for this procedure daily, then after 10 days the first result will be noticeable. Important features of this technique are to use the safest chewing gums (without sugar and dyes), as well as chew them immediately after eating.
An added bonus will be reassurance from the chewing process. Since it is proved that the process of chewing something reduces the production of cortisol (a stress hormone) and a person becomes less irritable.
Training exercises for the tongue are useful not only in the development of speech and oratory, but also for the formation of a beautiful outline of the lower jaw, the elimination of fatty deposits on the chin. Another plus will be a qualitative improvement in diction and easy pronunciation of difficult words and phrases, including tongue twisters.
- Open your mouth wide and try to reach your chin with your tongue, then relax and reach for the tip of your nose. Repeat 20 times.
- Fold lips and tongue in a tube, hold for 10 seconds. Make 20 repetitions.
- Open your mouth with bared teeth. Sharp and tense tip of the tongue slightly forward. Hold for 10 seconds.
- Alternate the previous exercise with the relaxation of the tongue in the form of a “scapula” (sticking it out of the mouth).
- Make the tongue “cup” by lifting the sides and tip up. Hold position for 5 seconds. Repeat 10 times.
- Alternate the “cup” (tension) with the “shoulder blade” (relaxation).
- Run the tongue “slide” (open the mouth and rest with the tip of the tongue on the lower teeth, bending it up). Hold for 5 sec. Repeat 5 times.
- Opening his mouth, press the tip of the tongue against the sky. Hold pressure for 5 seconds.
- Draw circles in opposite directions with the tense tip of the tongue, without touching the lips.
- Stick out your tongue as much as possible and lick your lips in a circle several times. Repeat the other way.
Combination of exercises with facial massage
Exercises for weight loss of the face will be much more effective if strengthened with a massage that improves blood circulation, relieves swelling and gives a healthier and radiant complexion. A facial massage for weight loss can be done with hands or a towel.
For manual massage for comfortable manipulations with the face, it is better to use a special oil with a subtle aroma.
All movements with fingers and palms should be directed strictly along the massage lines, starting from the central part of the face and gradually moving towards the temporal lobes. Massage the forehead correctly in the direction from the eyebrows to the hair (in no case not across). The neck is massaged from the base to the chin and across. One of the popular self-massage techniques with line directions is shown in the figure.
Another magic remedy for facial massage is liquid honey. Fingers of both hands should be moistened in honey and performing patting movements on dry cheeks for 5 minutes. By regularly resorting to this technique, you can quickly reduce the swollen cheeks.
If you have a significant second chin, you can perform kneading actions (stroking, pinching, rolling with your fingers with the capture of the skin and subcutaneous tissue). This will lead to increased blood circulation in this zone, lymphatic outflow and increased skin turgor with the simultaneous breakdown of body fat.
An energetic bath towel massage is good at home. For him, it is necessary in advance to prepare a warm decoction of herbs (suitable for the type of skin) and soak a hard towel with it. Twice a day after conducting facial gymnastics perform pats.
The correct technique:
- roll a small towel;
- hands to take at both ends;
- pat on the face in the direction from bottom to top (5-10 claps per zone).
Facial weight loss through simple exercises and massage is a great alternative to expensive cosmetic procedures, bringing a more pronounced rejuvenation effect and requiring a minimum amount of time.
Video about weight loss exercises and their effectiveness
Basic Facebook building exercises:
Simple exercises for cheeks and cheekbones: