Enjoy a lifetime

 

Many people think that I am not born fat, but I think without careful maintenance, it is not likely to maintain a slim and stylish body. I think that some girls are thin and thin. As long as they don’t pay attention to eating and drinking, or develop bad habits and habits in life, they are prone to edema, which is why some people are always fat on the face or Lower body.

 

Obesity type

 

Once I have studied the Chinese sayings on obesity, I would like to share with everyone. Traditional Chinese medicine divides the causes of obesity into several categories, such as the so-called "gastric heat-and-resistance-type obesity," which is firm-type obesity, not puffiness. This type of obese person is often prone to dry mouth, but also easy to feel hungry, so the use of cold and heat-clearing herbs, such as chrysanthemum, hawthorn, etc., can improve obesity.

 

In addition, it is often said that the "feeling water will be fat" physique, in terms of Chinese medicine is "spleen dampness obstruction obesity." This type of obese people is prone to diarrhea, poor absorption capacity, diarrhea pulled out nutrients, the body's harmful substances are also difficult to rule out, over time will form edema-type obesity.

 

There is also a kind of "stagnation of liver-qi stagnation type obesity" that is very familiar to girls with high work stress. As long as the stress is high, emotions are tight, and chest tightness is irritated, one is overstressed and overeating. First, bad gas will accumulate in the stomach. Inside, constipation and flatulence can also be accompanied by various causes of "pressure and fat."

 

Tea drink Tang Fang

 

Modern people have less time and busy work. They also hope that they can maintain their slim body. I think the best way is to drink some soups and tea that are good for weight loss. After I knew how to take care of my body and work outside, I began to avoid drinking too much of my drinks because too much of my drink could lead to kidney burden and stomach discomfort, as well as lower body edema and obesity. The soup I used to maintain was a "cooked aconite dumpling soup," which is a medicinal ingredient in this soup. The cooked aconite can warm the kidney and eliminate the edema of the lower body. It is the same as the four god soup. Endocrine can be used to remove phlegm.) In addition, stomach and ginger are used for detoxification (so most of the time, ginger will be added when cooking). Drinking tea regularly helps to eliminate edema of the face and lower body, which is also helpful for patients with heart palpitations. It can be said that health and beauty.

 

Another is "Cassia seed tea." I still remember that because of the filming, I didn’t have to eat or sleep for a long time. I also got tired of the work and caused disorders of the digestive system and the immune system. I often had stomachaches and even allergies on my face. In severe cases, I could also cause my face, lower body and body. The edema, so one free time, Dad would call me to soak this tea to drink. Cassia can clear the liver, relax bowel movements, reduce liver and blood cholesterol, hawthorn, tangerine peel is a good recipe for lipid-lowering diet, but also can take care of the stomach; plantago beneficial water function, can also cure edema. The taste of this tea is particularly good. The fragrance of cassia seeds plus hawthorn and a little sourness on the tangerine peel is definitely not the taste of Chinese herbal medicine you think. You can often drink it.

 

For the red guava, which was quite popular for a while, I couldn't resist trying out the fat-reduced tea made by the red guava. In the Chinese herbal medicines, there are white guava and dry red guava, white specializes in diabetes, blood sugar lowering, and red guava gan has the effect of losing weight. It can be fat-reduced, and has the effect of beauty health, which can help reduce cholesterol. This tea is added to tangerine peel and hawthorn, and it can be stomach-firm and fat-removing. However, it should be noted that red guava ginseng is not a kind of candied fruit that is sold outside, but Chinese herbal medicines. I still remember that when a friend asked me to ask this formula, she did not remind her to buy a red heart prawn. scary!

 

Constipation problems

 

I think that many girls have an experience. When they have a lot of work pressure, it is very difficult for them to be discharged. It is finally filled with stools. Afterwards, they even have a bad breath and find that they are lighter. Yes, constipation is not only disturbing, it also causes puffiness. I am no exception. Too tired or too stressed will affect the habit of defecation. When I encounter such a problem, I will drink senna tea. Senna can effectively solve constipation, abdominal distension, and eliminate intestinal problems, and the bubble tea is not difficult to drink, do not like the tasteless people can add some honey flavor, very tasty. For those who have lower abdominal or constipation problems for a long time, they can drink tea. Usually I will make a small cup of strong tea the previous night (a little bit will not edema the next day), the routine business will be particularly smooth the next morning, the body will become more light.

 

There are a lot of girls who are losing weight around me often do not eat or drink. I sincerely recommend that some girls who want to make themselves thinner, lose weight is not always not eat, because the first meal after a long hungry, regardless of how much calories eat or will Absorption, the most important thing is to first take care of the stomach, so that the stomach habits to eat light and nutritious, even if eating a big meal it does not matter. After a meal, remember to drink fat to lose weight tea fitness, both health and beauty, is not to starve themselves. There are times when there is no way to choose lighter foods (usually the diet is prepared by the staff). After the meal, I will come to Hawthorn Tea. This tea contains many ingredients that help the stomach, so it is not only fat to lose weight. Its function can also be used to regulate the stomach and intestines, and the cinnamon in it can warm the stomach, and can also enhance the effectiveness of herbs. The key point is that this tea is very tasty, because I added brown sugar and ginger, so no one who loves to drink or rush to drink is a friend who has tasted it!

 

Slimming bath

 

In addition to relying on "drinking" to maintain my figure, I also love to take a bath. I think that the benefits of bathing are many. Apart from relaxing and washing the body, using some herbs as a formula for bathing can help eliminate body toxins and also consume energy. The weight-loss bath I've tried is very high. If there are new discoveries in the winter, I can even bathe in different formulas every day. Like my own favorite "green tea bath." Everyone knows that green tea can be fattened. If you eat too much greasy food, drink a cup of green tea after a meal, you can remove the fat in the stomach and diuretic detoxification. Dad once told me that mentioning tea in "Herbal Supplements" would say "long food is lean". Tea can also make the skin more beautiful! Bathing with green tea can help the body remove excess moisture, and it can also make the skin more delicate and smooth.

 

Principles of running and fitness

 

Everyone who participates in fitness running should pay attention to regular and gradual progress. In particular, running and fitness must pay attention to controlling the amount of exercise. In addition, it is important to learn to "self-control." Because sometimes the desire to run suddenly disappears, it is necessary to distinguish between "can't run" or "don't want to run." Of course, if you are sick, you must never run, but in other situations you should overcome "inertia" and insist on exercising.

 

At the beginning of the exercise, the speed of running is not limited to feeling uncomfortable, and the distance to finish is appropriate for a feeling of no effort. After running, muscle pain in the lower extremities may occur. This is a normal reaction. This phenomenon will disappear after a few days of exercise.

 

In order to determine the level of your exercise level, you may take some tests after participating in the running exercise for three to four months. The distance from the 12-minute run is the starting point for calculating the level.

 

The distance between the 30-39 age group and the 12-minute age group is less than 1.5 to 1.8 kilometers, indicating that the level of exercise is poor; if it can reach 1.8 to 2.6 kilometers, the exercise level is good; if it can exceed 2.6 kilometers, that is, Achieve excellent exercise levels.

 

In the 40- to 47 -year-old age group, those who have poor exercise levels run within 1.6 kilometers of every 12 minutes; those who are good are 1.7-2.4 kilometers; those who are excellent are 2.5 kilometers or more.

 

The distances for poor, good and excellent people over 50 years of age to run every 12 minutes are within 1.5 km, 1.6-2.4 km and 2.5 km respectively.

 

Do not imagine that you will achieve ideal results in the short term. Only regular exercise will increase your level of exercise. If you only run once a week, there is no benefit from running longer. Because in the six days of interrupting the running, the body organization has consumed the benefits of running completely. Therefore, you must run no less than three times a week. People who lack exercise regularly often have excessive exercise once they are determined to start regular exercise. This can lead to adverse consequences. In physical exercise should be gradual, every day should record the following items in the diary:

Fitness

 

1. The nature, content, duration, and time spent on each workout;

 

2 , self-feeling before exercise, during exercise and after exercise;

 

3 , appetite and sleep conditions;

 

4. Whether there is a desire to continue to participate in exercise;

 

5 , pulse beating situation.

 

Based on the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to the exercise in a timely manner. In general, the pulse beat should not exceed 120 beats/minute after 5 minutes of running and the pulse beat should not exceed 100 beats/minute after 10 minutes of running. If the pulse rate is too fast, you must reduce the amount of exercise. Please refer to the information.

Fitness classification

 

Fitness exercises can be practiced in a variety of freehand exercises, such as various freehand aerobics, aerobics, gymnastics, and a variety of self-restraining movements. Various types of exercise equipment can also be used for various exercises, such as weight lifting equipment such as dumbbells, barbells, kettlebells, gymnastics equipment such as horizontal bars, parallel bars, ropes, and rods, and spring pullers, pulley pullers, elastic bands, and various special products. The comprehensive strength training equipment and other strength training equipment, as well as power bicycles, stairers, flat running machines, rowing machines and other aerobic training equipment.

 

The movements of fitness exercise are varied, ranging from complete set of freehand gymnastics; to light gymnastics such as balls and sticks. These are mainly used in women's bodybuilding training to lose weight and improve body shape, increase flexibility, and enhance Rhythm; There are many weight lifting exercises and other movements that can develop muscles in various parts of the body. These movements are mainly used for men and women strong physique, developed muscles, but also for men and women bodybuilding training.

 

In order to achieve physical fitness, special training methods are required. For example, when using weightlifting devices such as barbells to perform various actions, there are special requirements and arrangements in terms of the severity of the device, the practice of movement, the number of arrangements, the number of times, and the speed of movement.

Fitness - Spring Fitness

 

First, simple first

 

For beginners, the science of training is simple, basic compound training, such as barbell bench press, barbell squat, barbell deadlift, and so on. Although these simple actions are tedious, the effect is beyond doubt.

 

Second, the goal is clear

 

Your training plan is best listed in big paper, big letters, and the training target application red pen is written in the most prominent position. The clearer it is, the better. When you are tired of boring training, when you want to be lazy, those eye-catching words will stimulate you deeply and make you feel uncomfortable for your inertia.

 

Third, continuous and progressive

 

Persistence and gradualness are two important principles in the development of a training plan. Without training, muscles do not receive sustained, regular stimulation that results in slow growth; training intensity does not increase, muscles adapt to the stimulus provided, and growth slows. In addition to ensuring the continuity of training, an effective plan must also ensure that training intensity is gradually increased.

 

Fourth, frequency

 

Frequency refers to practicing several times a week. The frequency of setting depends on your ability to recover after training, and the ability to recover depends on your physical fitness, sleep quality and nutrition. In general, it is appropriate for beginners with working families to perform two cycles of weight training one week. For students, three cycles a week are also possible. The specific arrangement of each cycle depends on the time and physical condition. It is better to practice for two days in one cycle, practice upper body one day, and practice legs in one day.

 

V. Quantity

 

The quantity is the amount of training, how many groups are trained, how many times each group is, and the length of rest time between groups. First of all, the arrangement of the number of groups is not fixed, but each action must have a warm-up group. The role of the warm-up group is: 1. Accelerate metabolism and enter the training state; 2. Fully move the joints (joint products, joint information) and ligaments to avoid injury. Secondly, it is advisable to use 2 to 4 groups in the formal group. A smaller number of groups will help improve training efficiency. The number of formal groups is 6 to 12 times, and the warm-up group is not less than 20 times. Finally, do not exceed 1 hour for each workout, because after 40 minutes of anaerobic training, some of the important endocrine hormones that affect training will be significantly reduced until they basically stop, causing muscle loss.

 

Sixth, strength

 

Intensity refers to the level of load that you are subjected to in training. The level of load depends on three factors: weight, training interval, and exhaustion level. Understanding the concept and points of strength is important for how to increase weight. Because the increase in weight will affect the number of training and exhaustion. Just started friends should pay attention to increase the weight can not be rushed.

 

Mastering the above six points can help you formulate a training plan that suits you. The real test is whether the plan can be strictly implemented. If you set your goals, you must put them into action and do not seek any excuses for being lazy. Bodybuilding is a strong physical exercise, and it is also a movement that strengthens the will. Laziness is cowardice. Overcoming it will be stronger.

Bodybuilding beginner nutrition

 

Nutrition is indispensable to everyone. People who are engaged in bodybuilding training need adequate nutrition. They do not know that such training will not receive good results. Therefore, beginner bodybuilders should pay attention to the following five principles of bodybuilding nutrition:

 

1. Add enough heat muscle growth is to consume energy, not enough heat, it is impossible to ensure the normal growth of muscle;

 

2. Supplementing enough carbohydrates Energy is mainly provided by glycogen for bodybuilding training. Ingested carbohydrates can supplement glycogen, supply energy, and prevent muscle breakdown caused by training;

 

3. The supplement of high-quality protein raw materials is the cornerstone of muscles and the basis of muscle growth. Therefore, sufficient quality protein must be taken every day.

 

4. Promote synthesis, reduce decomposition When the muscle synthesis is greater than the decomposition, the muscles grow, and vice versa. Therefore, we must pay attention to anti-muscle decomposition and promote protein synthesis;

 

5. Maintain hormone levels suitable for growth hormone, insulin, and testosterone in muscle

 

Fitness white

 

Synthesis is crucial. Dietary and nutritional supplements regulate hormone levels and stimulate muscle growth.

 

Beginner dietary supplements

 

1. Meal arrangement

 

Beginners use the "eating 5 meals method" is more appropriate: eat 5 times a day. The proportion of 5 meals for breakfast is 20% of the total, breakfast is 10%, lunch is 30%, afternoon meal is 10%, dinner is 30%.

 

2. The composition of the meal

 

Daily recipes are formulated with: Moderate protein, less fat, and higher carbohydrate content. The ratio of the three main nutrients should be around 25:20:55.

 

Steamed bread, noodles, rice and other staple foods and hawthorn, oats, potatoes and other carbohydrate content is very high, can be used as a first choice.

 

Protein is the most important nutrient source for muscle growth. The bodybuilder's intake of proteins should be dominated by non-fat or low-fat foods such as skimmed milk, egg whites, fish, peeled poultry, and steaks.

 

The fatty acids that are required for the normal growth of the body but cannot be synthesized in the body are called essential fatty acids, and are mostly found in olive oil, corn oil, and soybean oil. Proper intake can meet the needs of the body without increasing the risk of cardiovascular disease.

 

3. Eat more alkaline food

 

The body fluids of normal people are slightly alkaline. After exercise, sugar, fat, and protein in the body are largely decomposed, and acid substances such as lactic acid and phosphoric acid cause muscles, joint swelling, and mental fatigue. At this point should eat vegetables, sweet potatoes, oranges, apples and other alkaline foods to maintain the body's basic balance of pH to eliminate the fatigue caused by exercise as soon as possible.

 

In addition to alkaline foods such as fruits and vegetables, but also to add a variety of essential vitamins to supplement the loss of metabolism and sweating to meet the needs of bodybuilding training.

 

Beginners' nutritional supplements

 

Nutritional supplements can provide a variety of nutrients for the body quickly, easily, and efficiently, and promote muscle growth and recovery. However, for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stages. Here, only three basic ones are introduced.

 

1. energy supplement category

 

This type of nutritional supplement is represented by a wide variety of sports drinks whose main ingredient is carbohydrates, which can be used to quickly supplement energy after use. Supplementing enough sugar can prevent and reduce muscle protein breakdown during training, and the ability to exercise and muscle work can be greatly improved.

 

2. Protein supplements

 

Whey protein has the fastest absorption rate and highest absorption rate. It is the best protein supplement after training and can rapidly fill muscle cells. Soy protein is the only complete protein in vegetable protein. Although its utilization rate is lower than that of whey protein, it is very good for female bodybuilders.

 

3. Creatine

 

Creatine can increase the explosiveness and endurance of body lean body mass and muscles. At the same time, creatine brings water into the muscles, which increases the volume of muscle cells and helps muscle cells absorb amino acids. When creatine and sugar are used together, the increase in lean body mass and strength is more pronounced, so for beginners, taking creatine supplemented with matching sugar is more effective than creatine alone.

Fitness equipment recommendation

 

1. Treadmill treadmill is a home and gym standing equipment, and it is the simplest type of home fitness equipment. It is the best choice for home gym equipment. The treadmill is mainly provided with a pivot rod at an appropriate position of an armrest frame, and the pivot rod is further extended toward the front and the lower part of the body, and the other end of the treadmill is pivoted at an appropriate position of the running frame, and is provided at the bottom of the front end of the running frame. The grounded pulley is used. Therefore, when the running frame is lifted from the rear to carry out the fold operation, the attached pulley will contribute to the user's exertion, with the advantages of labor saving and support stability.

 

2 , winding device

 

The coiler is a special tool used to develop the forearm muscles, and it is also very good for enhancing grip strength. There are two kinds of commonly used roller power tools, namely: hand-held type coiler - made of sticks, with a diameter of about 0,005 meters, up to 0.3 to 0.4 meters, with a hole in the middle, penetrating

 

Stallone's Fitness (12 photos) Rope, Rope

 

One meter long, one end of the rope is tied to a wooden stick, and the other end is tied with a barbell or other weight; the stent-type coiler - the method of making it is the same as above, except that the crossbar is placed on the two brackets for practice. It is convenient to use and the instrument is strong and can be used at any time.

 

3 , spring rod

 

Spring rods have wooden handles at both ends and a very elastic spring in the middle to train the upper arm and trunk muscles.

 

4 , training neck cap

 

It consists of two parts, one is a simple cap made of a belt, and the other is a chain or rope that can be tied to a heavy object. When used for training, it can be worn on the head and hang a barbell or other weight under the cap. It is a special device for developing the neck muscles.

 

5 , protective belt

 

The protective belt is an indispensable equipment for practicing bodybuilding. In particular, it protects the waist when it is used for large and heavy squats. At the same time, it is helpful for large-scale exercises, increasing training intensity, and preventing injury accidents. The protective band is usually made from cowhide or pigskin.

 

6 , practice mirror

 

The practice mirror consists of a wooden basket and a large mirror. Trained bodybuilders do exercises in front of the mirror to facilitate self-observation and correct posture.

 

7 , push-ups

 

Made of iron or wood, it can be used as push-ups with bare hands and waist. There is also an elevated push-up stand, which is composed of an iron pipe as a stand and a stand plate for feet. During the training, both the neck and the waist can be exercised with weights, which increases the difficulty of the exercise and improves the training effect. Push-up exercises, significant effect on the development of large pectoral muscles.

 

8 , bench press

 

The bench press is a special device for practicing pectoralis major muscle. It has three kinds of supine, sitting reclining and vertical reclining. They are all made up of welded steel brackets and plates. The supine press rack is used for the muscles on both sides of the developed pectoralis major. Sitting and standing bench presses are used for the upper and lower muscle groups of the developed pectoralis major.

 

9 , squat rack

 

There are two kinds of iron and wood. The wooden squat rack consists of a leg frame and a shelf, shaped like a four-legged high stool. The height is generally 1 meter, and the height of the legs is 90 centimeters. The thickness of the frame is 10 centimeters, and it is concave shape, which is convenient for releasing the barbell. The racks are generally 440 cm long and 30 cm wide. The iron squat truss consists of an iron seat and an adjustable height steel tube. The pedestal is round and has a diameter of 35 cm. The height of the entire sill frame is 1.6 meters. Several circular holes with adjustable height can be drilled in the middle. The general spacing is 10 cm. The squat rack is a special instrument that shoulders a barbell and picks up the developed leg muscles.

 

10 , activity ramp

 

The ramp is a special device for training waist and abdominal muscles. It consists of steel tubes and wood that can be adjusted in height. A frame of approximately 2 meters in length and 65 centimeters in width is welded with a pipe having a diameter of 3.4 centimeters. When the board is mounted, it can be made into a sloping board and rested on a stand whose height can be adjusted. It is best to use a sponge pad on the inclined surface.

 

11 、Opening and landing

 

It is welded with a 4.8 cm diameter iron tube. The height of the stand is 2.5 meters, and the distance between the columns on the left and right is 1 meter. Starting from the bottom of the frame 60 cm from the bottom, drill a hole every 5 cm or so to adjust the height. It can be used to practice exercises such as squats, lifting weights and pushing back.

 

12. Comprehensive Training Machine

 

Also known as a multi-functional trainer, it is designed for bodybuilders and professional athletes. Its advantage is that it can carry out more than 10 to 50 kinds of actions of the whole body strength exercises. The loader (resistor) uses a high-strength rubber block (rubber-coated iron block) to overcome the noise of the weight-reducing block, and the variable load has the advantages of equal power training. The exercise is simple and easy to grasp, and the opportunity for injury less. A good quality device is designed to resist resistance according to the structure of the human body, so as to ensure uniform resistance throughout the movement, easy addition and subtraction of weight, and excellent training results. Its disadvantage is that it can only follow the design route and has great limitations. Unable to perform explosive force exercises. Comprehensive training machines are generally divided into 5 stations and 8 stations. 10 people station and 12 stations and other specifications and types. It has always been the preferred device for group gyms and public fitness centers.

Slimming DIY

 

[ Simmered Aconite Gorgon Soup]

 

material:

 

Cooked aconite 10-15 grams, Gorgon fruit 30-60 grams, ginger 10 grams.

 

practice:

 

1. Wash all herbs first.

 

2. After boiled and rolled, add all herbs to boiling.

 

3. You can drink after the soup is boiled.

 

Ya Xiao reminds:

 

If you are the kind of person who often drinks a commercial drink and has a lower body edema, this soup

 

Fitness is not

 

Often suitable for you! Of course, instead of drinking soup, you can continue to drink those high-sugar drinks without restraint. To get rid of bad habits in order to keep beautiful body! [Winter Melon Red Bean Soup]

 

material:

 

Melon 500 grams, 30 grams of red beans, a little rock sugar.

 

practice:

 

1. Soak red beans for about half a day.

 

2. Wash the wax gourd, remove the melon and seed, cut the melon meat into small pieces, add the melon seeds into the pot, add 8 bowls of water, and add the red beans to cook together.

 

3. Cook until the red beans are soft and then add sugar to taste.

 

Ya Xiao reminds:

 

Female puffiness edema, you can drink this red bean soup to improve, because the melon can diuretic, eliminate edema, add a little red beans taste better, but remember not to add the red beans like the general red bean soup, the heat is not small.

Middle-aged man lose weight

 

People who are middle-aged can easily gain weight and are not easily aware of it. However, regular practice of the following “quasi” weight-loss exercises can prevent the further development of obesity: 1. Puppet action: exercise upper arm and waist and abdomen. Stand upright, separate your feet, raise your arms, and bend your elbows slightly. Left finger up, right finger down, at the same time...

 

It is easy for people to gain weight in middle age, and it is not easy to find it. However, regular exercise of the following “quasi” weight loss exercises can prevent the further development of obesity:

 

1 . Puppet action: exercise upper arm and waist and abdomen. Stand upright, separate your feet, raise your arms, and bend your elbows slightly. With your left hand pointing up and your right hand pointing down, your body is tilted to the left. Then the right hand turns upwards, the left hand turns downwards, and the body tilts to the right. So repeated. Time: 30 seconds.

 

2 . Knees squat: strong back, buttocks into the thigh. Separate your feet, bend your knees slightly, and tighten your abdominal and gluteal muscles. Slowly bend your knees and hold your knees down to this position for 2 seconds, then stand until you begin your posture. Repeated 5 times. The whole process: 30 seconds.

 

3 . Flexion control: Exercise calf muscles to improve leg flexibility.

 

(1) The feet are separated, the legs are straightened, and hands are naturally attached to the buttocks. Back straight, bend forward from hip joints. Keep this position count from 1 to 15.

 

(2) Further flexing, grasp the calf with both hands. Keep your legs straight, do not hold your knees tight, and try to touch the ground. Keep this position count from 1 to 10. The whole process time: 30 seconds.

 

4 . Body side leg lift: Adjust hip joints.

 

(1) Begin position: Hold the floor with both hands, squatting on the right knee, and straighten the left leg to the side of the body.

 

(2) Lift up and drop the straight left leg and do it 4 times. Change your right leg to do it again. Repeat each leg more than two times. The whole process is 30 seconds.

 

5 . Kick back: Exercise the hips, thighs, abdomen and upper back.

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