1. 推腹減肥
若真的要11點後敲, 就要做這個推腹動作, 睡前推腹可以減少腹部和下半身脂肪，因為推腹可以把新鮮氣血帶到腹部和下半身, 經絡通了就可以瘦。
2. 電風筒吹肚：減腰腹神奇方法
很多人腰腹肥胖因為腹部受寒, 脂肪分解不出去而堆積在這裡。如果能用風 筒在睡前吹熱, 就可以把暖流一直帶進被窩, 讓身體內在一整夜都溫暖，血液循環順暢, 能有效地打擊腰腹積壓的脂肪。
3. 提前一小時關電腦、關手機
至少在睡前1小時前關掉電腦、手機, 這樣可以讓你不會一直對着手機, 而會在睡前走動, 讓身體的新陳代謝重新活躍起來。而且可以減少輻射傷害，讓身體的機能運轉正常, 自然就不會囤積脂肪。
4. 腳沉熱水
腳是人體中離心臟最遠的部位, 對血液迴流尤其是下半身肥胖的影響很大。睡前用熱水泡泡腳,利於睡眠,還可以瘦身。熱水泡腳可以改善局部血液循環, 驅除寒冷, 促進代謝, 最終達到養生減肥的目的。
5. 睡前伸懶腰變瘦
在睡前可以伸幾個懶腰, 對減輕一天疲勞絕對有好處。伸個懶腰還可以讓腰部得到活動, 並保持脊柱正確位置，保證你在睡眠中的內循環順暢不受影響, 讓體內的人體垃圾由相應的臟器處理後排出體外, 對身形的健美和瘦身有作用。
6. 梳頭100次疏通經絡
睡前梳頭100下的好處很多, 美容、瘦身、安眠等。因為頭部的穴位很多, 而且都是在身體重要的經絡線上, 疏通了頭部, 能幫助全身的內循環變得順暢, 不讓脂肪堆積, 輕鬆瘦身。
7. 睡前少喝水防水腫
在晚上9點後, 一般人體的器官都進入了睡眠狀態, 此時喝的水多的話, 讓內臟又必須重新開始工作去消化運轉, 容易打亂生理時鐘，尤其是腎臟的負擔變重, 讓浮腫加劇。因此睡前少喝點水, 能維護身體的休息, 保證睡醒後不會出現浮腫變肥的情況。
8. 敲膽經
可舒經活絡, 活血排毒，血液循環快了，身體就會有足夠的能量來排除垃圾，體內的水腫、毒素自然就會去除。
如何敲膽經?
膽經的位置是沿臀部、大腿外側中線再下行。有個很容易找到的方法, 就是沿着褲中間那條線至膝蓋側面處。(看下圖)
*注意: 晚上11點後就不要做, 會致肝臟上火。
來源: 阿波羅新聞網
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by JINQ EN PHEE
08 June 2017, 10:00am
By Jinq En Phee, Swimming World College Intern.
Scoliosis is an abnormal lateral curvature of the spin that affects about two percent of the population, including children and adults. While some people with scoliosis may take up swimming lessons to strengthen their back muscles, other swimmers continue to excel even once they develop the condition.
Australian distance swim star Jessica Ashwood has raced in two Olympic Games while managing her S shaped spine. Malaysian Olympian Cai Lin Khoo recently underwent surgery to correct the curve she swam with competitively for two decades.
Khoo was diagnosed with scoliosis when she was eight years old. Her mom noticed that her back didn’t look the same anymore and took her to a doctor. Scoliosis runs in her family; a few of her cousins have it as well.
scoliosis_back
Despite the diagnosis, in the past 14 years, Khoo qualified for two Olympics Games, five World Championships, two Asian Games, and two Commonwealth Games. Khoo specializes in distance freestyle events, and she currently holds four individual Malaysian national records in the 200 meter freestyle, 400 meter freestyle, 800 meter freestyle and 200 meter butterfly.
Khoo learned to swim at the age of three. Her eldest sister took swim lessons to help her asthma, and Khoo tagged along to swim practices. She then started competitive swimming at the age of seven, and her passion for swimming grew stronger as she got older.
Like every other athlete, she had a dream: to be a part of the Olympic Games. “I said that when I was 12, I didn’t even know how big the Olympic Games were,” said Khoo.
When she turned 13, she became really competitive, and she was so determined to succeed in swimming that she did not allow anything to get in her way, even scoliosis. “I had a huge passion for it [the sport] and nothing was going to come in between my swimming and myself,” said Khoo.
But with a big dream comes sacrifice. In addition to constantly suffering from lower back pains, Khoo also suffered from shoulder pains too. The imbalance in her spine had definitely taken a huge toll on her shoulders. She overcompensated with one shoulder when the other side got injured, creating an injury cycle for both of her shoulders.
Due to her condition, Kho’s training regime usually differed from her teammates’. During dryland sessions or in the weight room, Khoo was limited to bodyweight exercises and exercises that didn’t require heavy lifting. Exercises like squats or deadlifts were off limits because they would only hurt her spine.
Cai Lin Khoo & scoliosis surgery
Asked if she thinks that scoliosis was a disadvantage for her compared to other swimmers, she replied, “I’ve never really looked at it as a disadvantage, because you’ll never know what other people might be suffering or going through.”
Getting a surgery to correct her spine had been on her mind since she was 16 years old. But there was only a 50 percent chance that she could make a comeback to competitive swimming scene again, so Khoo decided to delay the surgery.
Even with the decision to delay surgery, she was not going to let scoliosis interfere with her dreams. Khoo set a goal for herself. “I wanted to swim and achieve what I’ve set out to achieve before I get the surgery done,” said Khoo, and she went on and achieved that.
Earlier this year, at the age of 28, she finally decided to get the surgery done. “At some point in my life I would need to get this operation done,” she said. “Because if it don’t, it will just keep getting worse and sooner or later my internal organs and my lungs will be compressed by the curvature of my spine.”
Looking back at her swimming career, Khoo regrets nothing. Asked if she would have done anything differently, including fixing her spine first before going all out in her swimming career, she replied, “No, I wouldn’t have done anything differently because whatever I did paid off and I managed to achieve all my goals.”
Khoo took a powerful lesson away from her competitive swimming journey, “Never give up and just focus on your dreams because nobody can bring you down except yourself.”
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