Fitness trainer pushes hot fast fat burning 4 sports in winter


Fitness trainer pushes hot fast fat burning 4 sports in winter

In the winter, people can eat and sleep, and the cells begin to accumulate, and the body is prone to gain weight.

All women who love beauty are worried about this season’s slimming plan.

Don’t worry, take a look at the perfect fat burning plan in the winter to create a charming S-shaped body.

銆€銆€Rapid fat burning machinery to help the development of anti-fat oil: diet control + instrument engraving + aerobic stretching equipment is called a small engraving machine, so the body details are absolutely inseparable from them.

Each type of device is specially designed for the local exercise of the body. If you want to lose weight, you should go to this device to send your arms.

銆€銆€Designing a diet structure table for the goal of weight loss, trying to divide the food method, eating “three low” food is an effective way, after the exercise, it is necessary to cooperate with aerobic exercise to achieve the real purpose.

銆€銆€Recommendation: Be sure to adhere to the following set of exercise combinations1.

2 kg small dumbbell arm shaping; 2.

40 sit-ups a day, divided into three groups;

20 push-ups per day, even after the extension, can not even achieve the purpose of weight loss, will also maintain a slim figure.

銆€銆€Continuous exercise for 45 minutes will have a fat-reducing effect. Baby fat is not all girls should be thin and beautiful, baby fat with bubble shirts, short skirts and tennis shoes are easy to girlish, look very full, fresh and very tender.

After 45 minutes of continuous exercise, the body uses the aunt as an energy supplement to reduce the effect of oil. Otherwise, it is just 鈥渨ater reduction鈥?and has been resistant to fat: increase the amount of exercise every 0.

5 kilograms of body weight, need to consume 3,500 calories to reduce, so in the gym to see a lot of people desperately playing with various equipment or training a variety of fitness aerobics, in order to continue to consume calories.

Need to be reminded that after 45 minutes of continuous exercise, the body will use the aunt as energy supplement, will produce fat loss, otherwise it is just “water reduction”.

銆€銆€Recommendation: 1.

Control your appetite, don’t eat snacks and solve it; 2.

Focus on the structure of three meals, breakfast like an emperor, lunch like a civilian, dinner like a cockroach;

Keep running or swimming, keep a certain rate, and consume the whole aunt.

銆€銆€Sit-ups to collect the lower abdomen and micro-drums, you abdomen and then abdomen, for those who grow in the waist and abdomen.

The slanting plate weight-bearing sit-ups will definitely be able to train a whole piece of fat in the abdomen into six packs of anti-fat fat: the equipment shaping fitness trainer can master the slimming plan for you, if onlyFor the abdomen, it will be much easier.

It is recommended that the sloping plate load-bearing sit-ups must be able to train a whole piece of fat in the abdomen into six packs.

The key is that such a hard abdomen is slightly tormented, and it is easy to make people slack off. If you don’t pay attention, those places will re-grum.

銆€銆€Recommendation: 1.

Must quit the habit of drinking at night, let the liquid bread less patronize the stomach several times;

Must change the habit of eating supper, “the horse does not eat night grass is not fat”;

A certain amount of sleep must be guaranteed, because obesity caused by the circadian clock is the root cause of your inadvertent fat.

Anshen Yangxin Porridge – Pot Steamed Lotus Seeds


Anshen Yangxin Porridge – Pot Steamed Lotus Seeds

[閰嶆柟] 婀樿幉20鍏?鐧惧悎15鍏?鎵佽眴10鍏?鏍告浠?5鍏?椴滄厛鑿?5鍏?鐜懓3鍏?铚滄灒10鍏?铚滄ū妗?0鍏?鐡滅墖10鍏?鑲ュ効绮?0鍏?闈㈢矇80鍏?鐧界硸100鍏?鍖栫尓娌?25鍏嬨€€銆€[鍔熸晥] 鍏诲績瀹夌锛屽仴鑴惧紑鑳冦€侫pplicable to spleen and stomach weakness, lack of energy and other symptoms.

It is also used as a health food for the elderly without disease.


Peel the fresh mushroom, cut into nail pieces, peel the heart of Xianglian, remove the shell of lentils, add lily, fill the bowl with steamed, and take out; after the walnuts are soaked, peeled, fried, chopped; honey cherryCut the slices, melon slices, and candied dates into pieces, and mix all the above to form ingredients.


Put 50 grams of lard in the wok and cook until the five mature. Stir the flour first, then add the fat powder and stir well. Inject the appropriate amount of boiling water. Continue to mix the water, noodles and oil into the whole.After frying well, add the above ingredients and continue to stir well. Add the rose and the lard before the pot, stir well and serve.

銆€銆€銆怭roperties銆?This product is slightly elliptical or spheroidal, and has a length of 1.


8cm, diameter 0.

1銆?4 cm.

The surface is light yellowish brown to reddish brown with fine vertical lines and wide veins.

The center of one end is papillary, dark brown, with many cracks, and its periphery is slightly depressed.


The seed coat is thin and not easy to peel off.

Cotyledon 2, yellowish white, hypertrophic, with gaps in it, with green lotus seeds.

Odorless, sweet, slightly sloppy.

銆€銆€[Sexual taste and returning]Gan, 娑? Ping.

Return to the spleen, kidney, heart.

銆€銆€1.”The Scriptures”: sweet, flat.


“Materia Medica”: sweet and glutinous, calm, non-toxic.


“Materia Medica renewed”: sweet, slightly cool, non-toxic.


“With the interest in the diet spectrum”: the fresh Gan Ping, the dry Gan Wen.

銆€銆€[Functions and Indications]Invigorating the spleen and stopping diarrhea, replenishing the kidney and refining the essence

For spleen deficiency and long-term diarrhea, nocturnal emission, palpitations and insomnia.

Lotus seed is the most effective way to prevent premature birth, miscarriage, and pregnant women.[Storage]Place it in a dry place and prevent phlegm.

銆€銆€[English name][alias]lotus meat, lotus rice[method]slightly dip, run through, cut, go to heart, dry.

銆€銆€Lotus seed porridge: basic material 20 grams of lotus seeds, the previous rice 100 grams will be swelled after the lotus seeds, wipe the surface with a brush in the water, rinse the lotus heart and rinse it into the pot, add water to cook on the fire, spareWash the previous rice, put it into the pot and add water to boil it into a thin porridge. After the porridge is cooked, it will penetrate into the lotus seeds, stir well, and take it hot.

銆€銆€Lotus seed jujube soup: two kinds of cut lotus roots, red dates 4 two, lotus seeds 2 two, crystal sugar amount 1.

Wash the lotus root peeled and cut into pieces.

Jujube and lotus seeds are soaked in water and softened.
The clams and red dates, lotus seeds and rock sugar and boiled for 1 and a half hours, until the ingredients are soft and can be used to moisturize and moisturize the skin. It is a long-term fatigue, consumption of mental medicine, red dates, white fungus, lotus seed soup: 100 grams of red dates, white fungus50 grams, 100 grams of lotus seeds, the amount of brown sugar.

銆€銆€Wash red dates, white fungus, lotus seeds and soak in water.
Add appropriate amount of water to the pot, put in 3 kinds of materials, and cook, add sugar to taste the white fungus lotus seeds: 15 grams of dried white fungus, 120 grams of fresh lily, 2 bananas, 5 grams of glutinous rice.

100 grams of rock sugar, 3 cups of water.

銆€銆€Dry the white fungus soaked in water for 2 hours, pick up the old pedicle and impurities and tear it into small flowers. Add 4 cups of water and steam for half an hour to remove it.

The fresh lily is washed and washed to the old pedicle. The banana is washed and peeled and cut to 0.

3cm small piece.

Put all the ingredients in the stew and add the seasoning to the steamer for half an hour.

How to supplement vitamin B through diet


How to supplement vitamin B through diet

I often feel dizzy and uneasy?

Still tempered, tired?

There are many reasons, but “the lack of vitamin B” is probably the most common phenomenon.

Nutritionists from a well-known American dietitian say that most modern people lack vitamin B because rice noodles are lost during the refining process.

A variety of refined desserts and sweets, is the murderer of the appetite, making the B family more inadequate.

銆€銆€The glucose (such as rice bread) that people eat can be directly converted into glucose, which is the only fuel needed in the brain.

However, when vitamin B1, B2 or nicotinic acid is insufficient, the metabolism of glucose is blocked, and a waste of pyrogluconic acid is formed, which accumulates in the body, causing the head to be dim and heavy, and it is full of tiredness.

銆€銆€The B family also contributes to the synthesis of chemicals in the brain, helping the nerve tissue to transmit messages and let the nervous system function properly.

Therefore, when the B group is insufficient, the mood is easy to be unstable, and the temper will be restless.

More serious, beriberi, skin inflammation or anemia.

銆€銆€But as long as you eat the right food, you can effectively improve these symptoms.

Plain rice and whole grains are good foods abandoned by modern people.

They are rich in vitamin B, but when people fall in love with white rice, the nutrients in the grain are peeled off layer by layer.

4 bowls of flour rice can provide the vitamin B1 needed for adults one day, while white rice does not.

Whole wheat products such as cereals and whole wheat bread are also rich in B1 and B6.

銆€銆€In addition to 鈥渞ough food鈥? milk is also such a good food. Milk is rich in vitamin B2, and 750 ml of milk can provide an adult’s day.

In addition, adults and lactose in milk can help the beneficial bacteria in the intestine to synthesize vitamin B.

銆€銆€Take a look at the simple diet guidelines recommended by dietitians to make it easier for people who are busy to get vitamin B.


One or two cups of milk or yoghurt per day, if you can add one teaspoon of yeast, it is more ideal. The yeast-rich B group is rare in other foods.


For breakfast or other snack time, try to choose whole wheat bread instead of white bread.


Two or two bowls of flour or rice cereals a day.


The right amount of animal food can be.

B12 can only be obtained from animal foods, but the amount needed by the human body is very small and it is not easy to lack.

The liver is a good choice because it is the most abundant.

Ms. Song Meiling, why can she have a life expectancy of 106 years old and she cannot do without her health regimen?

Ms. Song Meiling, why can she have a life expectancy of 106 years old and she cannot do without her health regimen?

Ms. Song Meiling, why can she have a life expectancy of 106 years old, and she can’t do without her health. Most female friends have passed forty. The metropolis is very old, and the skin is no longer matte, and the voice is not.Soft again.
In addition, there will be a lot of fat on the stomach, and the body looks very bloated.
However, when Song was in the 60s, there was no excess meat in the body, and it was very slim. The weight was always around 50KG. In addition, her skin was very elastic, very silky, and had many lusters. It was very young.
At his more than eighty points, the facial skin was not as dry as the usual old lady.
On the contrary, her skin is very moisturizing, and there are no old-age spots that people often appear.
In addition, there are no women’s diseases that are common to women, until the age of 106. Of course, this is closely related to the fine care of her life.
The reason why she can have such a high age, first of all, she is very particular about the nutrition of her own food, and insists on eating more times a day, but less food.
Even if she likes something with a higher hardness, she basically does not diminish her ability to digest; in addition, even if she encounters something she likes better, she can’t control herself too much, and she won’t eat too much every time.Full, the type of transaction is reasonable, and she insists on checking her weight every day. Once it exceeds the limit, it will immediately change the type of things to maintain a moderate weight.
In addition, she almost always had an enema operation at night, and almost no one day broke. Although the operation was uncomfortable, she thought that it would not matter if the harmful substances in the body could be smoothly removed.
Every time you finish, you will feel well and have a good night’s sleep.
In addition, her skin is always so shiny and soft and very elastic. In fact, she massages her skin every day. Before each break, two personal care workers replace her with her skin to improve her metabolism.And do this whole body, from head to toe, and then every part of the body does this.
Every time a good friend comes to see her, she sincerely praises her in front of her, appreciates what she has done before, and she will respond plainly to others, saying that these have passed, no matter what the outcome,They are no longer, the name is good, and the profit is gone. It has disappeared.
Don’t think about it.
She usually reads newspapers, browses books, grows her own knowledge, and has a rich experience. She does this every day.
She did not let go of those newspapers full of English. When she had time, she practiced the words and calmed down to draw a picture.
When painting, because you have to pay attention to this thing, there is nothing else trivial, and you need to be calm and look good.
Therefore, this hobby has a good effect on the repair of various airways of the body to a certain extent.

Don’t underestimate: the eight most fat foods


Don’t underestimate: the eight most fat foods

Zhu Sister, Zhu Xiong, are you still depressed and eating a lot of sleep before and after, every day, living like a pig, but still not long meat?

If you want to gain weight, the right food is the key. Try a lot of foods below. Maybe you can make a full cup of delicious and healthy fresh juice every day to make you full!

銆€銆€Can chestnuts eat chestnuts also make people fat?

Don’t underestimate the role of the little chestnut!

Chestnuts contain a lot of starch, which is very high in conversion. If it can be eaten after meals, it can enhance the absorption of transformation. It is not difficult to gain weight.

Not only that, chestnuts are also rich in protein, trace, B vitamins and other nutrients.

Even more difficult to imagine is that every 100 grams still contains 24 mg of vitamin C, more than the number of tomatoes that are rich in vitamin C, and more than ten times that of apples!

This is unmatched by many foods.

銆€銆€Chocolate chocolate has always been a representative of high-metabolism foods. A small piece of 20 grams of chocolate is as high as 110 kilocalories. How about it?

And the chocolate smells unique and the taste is silky, and few people can resist the temptation of it.

Also, eating chocolate often improves mood, protects the heart, and so on.

Like all sorghum foods, eating too much chocolate can cause digestive problems, leading to stomach pain, bloating, diarrhea or constipation.

The way to save too much chocolate is to drink a cup of tea to warm the stomach.

銆€銆€Squid crispy and delicious grilled squid is a favorite of many people!

The cholesterol content per 100 grams of squid is as high as 615 milligrams, 40 times the plasma content of fat meat, and 44 times that of whole milk. It is easy to eat fat!

Moreover, the squid is rich in calcium, phosphorus and iron, which is very beneficial for bone development and hematopoiesis, and can prevent anemia.

In addition to certain proteins and amino acids required by the human body, squid contains a large amount of taurine, which can relieve fatigue, restore vision and improve high blood pressure.

Chinese medicine also believes that squid has the function of nourishing yin and nourishing the stomach and replenishing the skin.

However, delicious squid can not be eaten by everyone, high blood fat, hypercholesterolemia, arteriosclerosis and other cardiovascular diseases and liver disease patients should be careful.

The squid is cold and cold, and people with spleen and stomach deficiency should also eat less.

Squid is still a hair, and people who are afflicted with eczema, urticaria and other diseases cannot eat.

銆€銆€French fries are actually starch, which is only a few adults, but it has changed greatly after being fried.

A small packet of French fries contains 220 kcal transitions and 12 g of tarts, and the conversion is almost changed to a hamburger.

Although the French fries are sweet and delicious, they can increase the carcinogenic content of carcinogens in these high-temperature processed starchy foods, while the average content of butyric acid in potato fried foods is 4 times higher than that of cereal fried foods. Be careful.

Chinese medicine teaches you to nurse the path of the five internal organs, and you also spend the moon!

Chinese medicine teaches you to nurse the path of the five internal organs, and you also spend the moon!

Five internal organs, the spirit is beautiful, how to do?
Look over!
I want to be good-looking, starting from the “heart” Chinese medicine thinks: “The heart is the blood, the Chinese is in the face.
“So, when our heart function is normal, the complexion will naturally appear rosy and shiny; on the contrary, if the heart is less bloody, the face will be white, often accompanied by forgetful dreams, dizziness and so on.
Suggestions: 1.
Eat more food to nourish the heart and blood, such as longan, lotus seeds, red dates and other porridge; 2.

Ask your family to help press the heart.
Xinshu point is located in the fifth thoracic spinous process, side by side 1.
At 5 inches, you can calm down and calm your nerves.
Rubbing this point before going to sleep helps to make up your mind.
To dilute the spots, the need to fill the liver and blood Chinese medicine believes that “the liver is the main blood, the main venting”, such as liver loss, the air will not adjust, the blood is not smooth, the performance is pale yellow, the face is prone to yellowBrown spots, butterfly spots, etc.
Suggestions: 1.
Usually you can eat more oysters, white fungus, etc., you can also drink some rose tea to ease the liver and qi; 2.
The best way to raise the liver and protect the liver is to go to bed before 23 o’clock in the evening; 3.
Always press the Datun hole.
Da Dun is the main point for soothing the liver and qi. It is located on the outer side of the big toe of the foot, about 2 mm from the toenail angle.
Make up the lip color, the most important thing is to strengthen the spleen. “Su Wen路Five Internal Organs” records: “The combination of the spleen, the meat is also; its glory, the lips are also.
“It means that the spleen is the source of qi and blood biochemistry. If the source of the spleen is out of order, it is reflected in the lips, which is characterized by white lips, dry lips, and even chapped and peeled skin. The above-mentioned lip problems indicate that youI have to spleen.
Suggestions: 1.
People with spleen disorders can use yam, codonopsis, medlar, white lentils and other porridge to drink, and have spleen and qi spleen;
Taibai Point is the main point of the human foot Taiyin spleen, located in the medial edge of the foot, the foot of the big toe this section (the first metatarsal joint) behind the red and white meat depression, often press or moxibustion this point helps to strengthen the temperinsufficient.
“War acne” should be considered by the Chinese medicine practitioners. The lungs are mainly fur and open to the nose.
Lung dysfunction, the function of the hair will be weakened, the pores open and close, the metabolism is abnormal, the performance is the skin water and oil imbalance, easy to dry and peel or oil, and even acne, fat granules, rosacea and so on.
Suggestions: 1.
White into the lungs, you can eat more lily, bamboo cane juice, Mao Gen, sputum, etc. when filling the lungs, they not only taste sweet, warm, but also relieve lung dryness.
2. Chinese medicine believes that the nose is the lungs, often massage the nose, can pass the lungs through.
For example, pinch the tip of the nose, pinch the tip of the nose with the index finger and thumb, and lick until the nose is hot and the breathing is smooth; push the nose, place the fingertips of the middle finger on both sides of the nose, and push it up and down repeatedly.
As long as the kidney is good, the youth is not the old kidney is the “innate”, the main collection of fine.
Kidney deficiency, people are prone to premature aging, such as dark face, white hair, early wrinkles.
Suggestions: 1.
Should eat more kidney food, such as medlar, lotus seeds, black fungus, mulberry, black sesame, walnuts, etc. are good.
2. Yongquan Point is the first point of the kidney meridian, located in the depression of the first 1/3 of the foot and the second 2/3.

People with kidney qi deficiency can often slap, slap Yongquan points, or use hot water bubble feet.

Fitness plan, make men’s curves perfect


Fitness plan, make men’s curves perfect

Upper limbs: push-ups, pull-ups, parallel bars, arms, extensions, lower limbs: running, squatting, waist and abdomen: sit-ups, waist.

銆€銆€Push-ups: mainly exercise the chest muscles, the strength and muscles of the head and arms.

Pull-ups: There are two cases.

The palms are mainly for exercising the buttocks muscles, arms and shoulders; the palms are mainly used to exercise the arm biceps.

Sit up and exercise your abdominal muscles.

Parallel bar arm flexion and extension: just hold the parallel bars on both hands, then slowly bend your arms. When the body descends to the front and is slightly lower than the elbow joint, force the body to stretch and straighten the arms.

銆€銆€The above actions, each doing 8-12 groups, each doing 3-5 groups.

Do it 3-4 times a week or once every other day.

In the above actions, you can adjust the number of times and the number of groups according to your current level of strength. Some of the flexibility of the pull-ups can be done first, then slowly increase the number of times and the number of groups.

When the number of times and the number of groups of all actions increase a lot, when it takes too much time, you can add weights to the body instead of the number of times and the number of groups.

銆€銆€Muscle Fitness Program – Gym Workout: Skin: 1.

Structure: The upper part is upper chest, middle chest, lower chest, middle seam, lower edge of chest muscle, and margin of chest muscle.


Exercise methods: upper reclining, upper oblique bird, flat bench press, flat bird, lower reclining, lower oblique bird, combination equipment chest, dumbbell bird, supine barbell arm flexion and so on.

銆€銆€Back: 1.

Structure: latissimus dorsi, trapezius, erector spinae, great round muscle, small round muscle, infraspinatus muscle and so on.


Exercise methods: barbell rowing, one-handed dumbbell rowing, pull-ups, sitting rowing rowing, straight arm pressing and so on. Legs: 1.

Structure: quadriceps in the thigh, biceps femoris, sartorius muscle, calf muscle in the calf, soleus muscle.


Exercise method: barbell squat, sitting leg flexion and extension, lunge, squat, etc. Arm: 1.

Shoulder deltoid, abdominal triceps, abdominal biceps, forearm muscles or arm 2.

Exercise methods: erect push, barbell neck press, side lift, front flat lift, barbell arm flexion and extension, triceps compression, parallel bar arm flexion and extension, barbell curling, dumbbell curling, curling wrist and other high muscle mass 14Tips: large weight, low number, multiple groups, long displacement, slow speed, high density, consistent movement, peak contraction, continuous tension, relaxation between groups, more muscle groups, protein after training, rest for 48 hours,Ning light is not fake.

銆€銆€Muscle fitness program 1 large weight, low number: BM in bodybuilding theory indicates the maximum number of repetitions that a certain load can continue to do.

For example, if the practitioner can only lift 5 times for one weight, the weight is 5RM.

Studies have shown that: 1-5RM load training can make muscles thicker, develop strength and speed; 6-10RM load training can make muscles thicker, strength speed increases, but endurance growth is not obvious; 10-15RM load training muscle fiber increaseThe thickness is not obvious, but the strength, speed and endurance are all advanced. The load of 30RM is increased in the muscles of the muscles, and the durability is improved, but the strength and speed are not obviously improved.

It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

銆€銆€More than 2 sets of muscle building fitness plan: When do you want to exercise, do you 2?
3 groups, this is actually a waste of time, can not grow muscles at all.

Must be specifically drawn 60?
Focus on a certain part in 90 minutes, do 8 for each action?
10 groups can fully stimulate the muscles, and the longer the muscles need to recover.

Until the muscles are saturated, the “saturation” needs to be self-perceived. The appropriate criteria are: acid, bloating, numbness, causation, fullness, expansion, and obvious thickness in the muscle shape.

銆€銆€Muscle Fitness Plan 3 Long Displacement: Whether it is rowing, bench press, referral, or curling, you should first try to lower the dumbbells to fully stretch the muscles and try to raise the height.

This article sometimes contradicts “continuous tension” and the solution is to quickly pass the “locked” state.

However, I do not deny the effect of half-weight exercise of heavy weight.

銆€銆€Muscle Strength Fitness Program 4 Slow Speed: Lift slowly, slowly lower, and stimulate the muscles deeper.

In particular, when you put down the dumbbells, you must control the speed and do the concession exercises to fully stimulate the muscles.
Many people have seen the concession practice, lifting the dumbbells and completing the task, quickly put it down, wasting a good time to increase muscles.

銆€銆€Muscle Fitness Program 5 High Density: “Density” refers to the rest time between steps, resting only 1 minute or annual time called high density.

To make the muscle mass increase rapidly, rest less and stimulate the muscles alternately.
鈥淢ultiple groups鈥?are also based on 鈥渉igh density鈥?

When you exercise, you should concentrate on training like a war, and don’t think about anything else.

銆€銆€The muscle-building fitness plan 6 is consistent: the work of the muscles is innervated, and the concentration of attention can mobilize more muscle fibers to participate in the work.

When practicing certain movements, you should consciously align your thoughts and actions, that is, what muscles you want to work on.

For example, if you are practicing a vertical bend, you should look down at your own cheekbones with your eyes and see that the biceps of the abdomen are slowly contracting.

銆€銆€ 銆€銆€Tension contraction: This is a major rule that makes muscle lines very obvious.

It requires that when someone moves to the most stressful position of muscle contraction, keep the most stressful state of this contraction, do static exercises, and then slowly return to the beginning of the action.

My method is to feel the most stress when the muscles are 1?
6, put it down again.

銆€銆€The muscle strengthening fitness program 8 continues to be tense: the muscles should be kept tense throughout the whole body, no matter whether it is at the beginning or the end of the movement, do not let it relax (not in the “locked” state), always exhausted.

銆€銆€Relaxation between 9 groups of muscle strengthening fitness plan: relax every two movements.

This increases muscle blood flow and helps to eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

銆€銆€More than 10 muscle groups: more chest, back, waist and hip, large muscles in the legs, can not only strengthen the body, but also promote the growth of muscles in other parts.

In order to practice the Bray, some people practice too much and do not practice other parts. Instead, the growth of the biceps is very slow.

It is recommended that you arrange large-scale compound exercises using large weights, such as heavy weight squat exercises, which promote the growth of muscles in all other parts.

This is extremely important. Sadly, at least 90% of people do not have enough attention to achieve the desired results.

Therefore, in the training program, you should arrange more than five classic compound actions: deadlift, squat, bench press, referral, and pull-up.

銆€銆€Adding protein after training 11 muscle training: 30 after training?
In 90 minutes, the demand for protein reached its peak, and the protein supplementation was the best at this time.

But don’t eat immediately after training, at least 20 minutes.

銆€銆€Muscle Fitness Program 12 rest for 48 hours: need to rest 48 after local muscle training?
The second training is only possible in 72 hours.

If high-intensity strength training is performed, the interval between two training sessions of local muscles is not enough, especially for large muscle masses.

However, except for the abdominal muscles, except for other muscle groups, the abdominal muscles must be stimulated frequently. At least 4 times a week, about 15 minutes each time; choose the three most effective exercises for you, only 3 groups, each group 20鈥?5 times, all exhausted; the interval between each group should be short, not more than 1 minute.

銆€銆€Muscle Fitness Program 13 Ning light not to be fake: This is a secret that is not a secret.

Many beginners are particularly good at practicing weights and movements, not paying attention to whether the movement is deformed.

The effect of bodybuilding training is not only the weight and the number of movements, but also the degree to which the muscles are directly stressed and stimulated.

If the movement is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not large or even biased.

In fact, in all the rules, the correctness of the action is always the first important.

Rather, use the correct action to lift a lighter weight, and do not use a non-standard action to lift a heavier weight.

Don’t compare with people, and don’t hang out the ridicule of the gym.

Three strokes to exercise the strength of the knee joint


Three strokes to exercise the strength of the knee joint

In fact, strengthening the muscles and strength of the thigh is the key to maintaining and protecting the healthy knee.

The study found that those with strong quadriceps muscles (muscles on the anterior side of the thigh) had a 60% reduction in the risk of articular cartilage damage.

Protect your knee joints with the three simple and effective actions described below. They put the pressure on the knees very small and the strengthening of the thigh muscles is very good!

Each of the following actions is practiced 3-5 times a week.

When practicing, do 2 groups per leg, 10 times each.


The quadriceps are squeezed and sit on the floor, straight up straight and straight, place the body side separately, the fingertips are straight forward and the right leg is straight, the right foot is hooked, the heel is placed on the ground, the left leg is bent, and the left foot is flat.On the ground.

Then tighten the quadriceps of the right leg and squeeze the muscles on the back of the thigh to the ground.

Keep the tension of the quadriceps, and count 10 times in your heart, then relax and change your left leg.


Sitting in a sitting position with the same posture.

Hook the right foot, the right leg is lifted off the ground by a few tens of centimeters, and the heart is silently 6 times and then put down.

Change your left leg.

Sitting on a chair in a sitting position, with your feet flat on the ground, the right leg is lifted straight off the ground until it is roughly parallel with the ground to keep the heart silent for 6 times, then put back to the ground.

Change your left leg.

Oral hygiene is not known, the elderly are more injured


Oral hygiene is not known, the elderly are more injured

The old concept of “people should lose their teeth” has gradually changed into a correct understanding of oral health.

The goal of elderly oral health care is to maintain at least 20 functional teeth, maintain the most basic oral function status or through minimal repair, adopt rehabilitation oral function, maintain the independent living self-care ability of the elderly, and improve the quality of life of the elderly.

銆€銆€The psychological state of the elderly is unique, and there are widespread oral health problems and old traditional concepts and habits that do not pay attention to oral hygiene. Therefore, the primary problem is to improve the oral health care ability of the elderly.

Older people should choose health care toothbrushes for the elderly or adults that meet the requirements of oral hygiene.

銆€銆€It is characterized by small brush head, soft and elastic brush, wide and flat handle, easy to hold, and not easy to slip off. It is best to use fluoride toothpaste to prevent root sputum, except for brushing teeth every morning and evening, after each meal.Brushing your teeth is good for the elderly and it is worth promoting.

銆€銆€Because the elderly have wide teeth and loose teeth.

Brushing your teeth is not enough to keep your teeth clean.

When conditions permit, it is recommended to use a gap brush or flossing to help remove plaque from the adjacent and root surfaces.

銆€銆€When the elderly pick teeth, they should add a small amount of wedge-shaped toothpicks, and slide slowly along the two tooth surfaces of each tooth. Do not use too much force to help clean the soft dirt and plaque on the adjacent side of the tooth.

It is a good habit to rinse your mouth with water after each meal, but the mouthwash is not a substitute for brushing because it does not achieve the effect of removing plaque.

Older people should correct bad hygiene habits and lifestyles, such as abstaining from alcohol, opening caps without teeth, and biting hard objects.

銆€銆€Older people often suffer from the decay of the abutment caused by dentures. They should be cleaned in time and treated in time.

The self-oral health activities of the elderly are irreplaceable by the public and are the basis for maintaining the oral health of the elderly. However, for some elderly people with serious diseases, such as Alzheimer’s disease, hemiplegia, special oral care by family members or medical staff.It includes brushing, cleaning, and picking teeth.