Ballet can also work out

Ballet can also work out

Many forward-thinking fitness professionals look for other forms of exercise that can perform coaxial movements to practice abdominal muscles.

This set of exercises is selected from the Pilates movements.

“Piraz” is a way for ballerinas to strengthen their strength.

  It specializes in physical unity.

Practitioners need to focus on muscle sensation rather than just a few times.

Here are six exercises.

  1. “Hammock”-Spread a large bath towel on the mat and lie on your back.

Grasp the two corners of the towel with both hands, and wrap your head.

Bend your knees with your feet flat on the ground.

Inhale, lift your abdomen and lift your head and neck until your shoulders are off the ground.

Keep in this position and inhale while slowly stepping one leg straight, keeping your heel on the ground.

Exhale and retract your legs to the knees bent.

Switch to the other leg.

Note that the breathing sequence is correct, and the abdominal muscles are tightened inward each time you exhale.

  2. “Rotating Bird”-Lie on your back and bend your body.

Put your hands behind your head and close your abdomen.

Exhale while raising your head and shoulders, keeping your neck natural.

Inhale the tibia of the legs and separate them up and down into scissors.

The left leg is at 75 degrees to the ground and the right leg is at 45 degrees to the ground.

Keep this position, exhale in a half circle in the air to exchange up and down positions.

Inhale, retract your legs, repeat, and swap your left and right legs.

  3, supine leg flexion and extension-supine, knees body.

Arms stretched out to the side of the body to form a “ten”.

Close your abdomen and keep your shoulders touching the ground.

Inhale and close your knees to your chest.

Exhale, lift your legs forward and upward, while raising your head and shoulders, and try your best to extend your right hand toward the leg.

Inhale, bend your knees, exhale, and tighten your abdomen.

Change to the opposite side, 10 times on each side.

  4, the dancers turn around-the preparatory position is to support the ground with the right hand, sitting on the ground with his right leg bent on his knees.

The left leg flexed her knees with the fracture pointing upwards.

Lift your left side.

At the beginning of the movement, the legs are straightened, the feet are back and forth to support the ground, the abdominal muscles are forced off the chest, and the left arm is held high.

Stomach abdomen, turn left, support left arm on the ground.

Look up.

Hold your hips when exhaling and lower your body when inhaling.

Return to the ready position and repeat on the other side.

  5. Turn your fingertips sideways-prone, with your toes and palms touching the ground.

The gluteal muscles are contracted, the abdomen is tightened, and the back muscles are forced (the scapula is leaning toward the middle). Stand up until the chest leaves the ground, and the fingers still touch the ground to maintain balance.Inhale and stretch your right arm to the back of your right thigh.

Turn your head and upper body to the right at the same time.

Return to the starting position when exhaling.

Do the other side after repeating.
  6. Roll the rowing boat-sit up and close your belly.

Legs extended forward with feet apart wider than shoulders.

Hold a rolled towel in front of the body with both hands, palms down.

Bare chest, gluteal muscle contraction.

Exhale, slowly fall backwards, and relax the psoas muscles until they reach the maximum angle you can control.

Hold for 1 second and pull the towel roll towards your chest while inhaling.

Exhale again and lift the towel over your head.

Inhale to reduce and repeat.

These exercises should be done 3-5 times a week in sequence.

The first two actions are to warm up, and the last three actions are seriously exacerbated.

Do 10 reps per group (5 reps per side) as required by the action.

If it starts to feel too difficult, start with 4-6 times.

Practice the highest ideal in a dance studio with mirrors.

  To develop a beautiful abdomen, in addition to performing abdominal muscle exercises for diabetes, long-term aerobic exercise and a reasonable diet are required.

The combination of the three will achieve the best results.

How to create a wide and thicker?

How to create a wide and thicker?

Q: I am 17 years old. The territory is thinner than other boys. How do you make the cross become thicker?

I can only do 10 push-ups a day, 10 dumbbells for 15 pounds, and 70 for a sit-up.

I am very thin, especially in front of it, the wrist is the most obvious, I am doing it from time to time, who can help me to develop a fattening fitness plan, let my vastness become thicker, do a few dumbbells a day, a fewPush-ups, a few sit-ups can exercise my muscles most effectively, making my wide and thicker.

Don’t take a long story, I only get 97 pounds.

Please help me, I am not satisfied with the guy who is stronger than me, because he has not practiced, why I have trained more than him, everyone must help me, thank you.

  A: Little brother, first tell you that push-ups can’t practice biceps. The biceps are the muscles that are all over the body. The chest and sacral triceps are pushed up and down. The triceps in the body are suffering from two heads.The lateral muscles of the muscles that are opposite to each other.

Sit-ups can only practice abdominal muscles, but don’t sit too fast, do sit-ups slowly and slowly, do 20 times enough.

  Only one correct dumbbell arm bends to practice one biceps.

At present, you are not suitable for high-intensity training, give you a replacement training program.

  Week 1, Week 3, Week 5 mainly practice chest muscles, abdominal biceps, abdominal triceps.

Push-ups: 15/group, do 3 groups, rest for 1 minute between each group.

Dumbbell bending arm curl: 15 / group, each group to do 3 groups, each group rests for 1 minute.

  Week 2, Week 4, Week 6 mainly practice hip muscles, abdominal muscles, and leg muscles.

  Pull-ups: 8/group for 3 groups and 1 minute for each group.

Sit-ups: 20/group for 3 groups and 1 minute for each group.

Hold the dumbbells in the deep squat and stand up again: 15/group for 3 groups and 1 minute for each group.

  Now you should know how to make the extension thicker.

Just follow this plan and you can do it. After you re-do it, you can increase your training intensity.

Hot yoga into fitness new fashion

Hot yoga into fitness new fashion

Hot yoga is perfect for beginners.

It is easy to get injured because you practice yoga without getting hot.

Especially for yoga, which is about stretching, the temperature is occasionally more important.

  Hot yoga in China and Hong Kong quickly formed a boom. The temperature of the practice room must be 38 degrees Celsius. The biggest difference between high temperature yoga and traditional yoga is that the temperature of the practice room must reach 38 degrees Celsius. According to yoga practice, hot yoga is very suitable for beginners.

It is easy to get injured because you practice yoga without getting hot.

Especially for yoga, which is about stretching, the temperature is occasionally more important.

Bikram Choudhury, the founder of the high-temperature yoga and founder of the American Indian Yoga Academy, made an image metaphor: After heating a piece of steel, you can easily change its shape with a hammer. Without heating the steel, the shape is extremely difficult to change.

Similarly, an indoor temperature of 38 degrees Celsius can increase blood temperature while circulating blood quickly, and at the same time soften muscles and bones that are hardened by exercise.

In this way, unless it is a body that usually moves in the body, it can be easier to complete different contraction actions, and it is not easy to be injured.

  After practicing high-temperature yoga, perform another belly dance and cooperate with aerobic exercise to achieve the goal of weight loss. At present, there are high-temperature yoga practice ranges in Hong Kong, Shenzhen, Beijing, Shanghai and other places. The number of people practicing high-temperature yoga is rapidly increasing.Practicing yoga is slow and elegant, and stresses the balance of the body and the mind. It allows people to slow down in the changing, fast real world, and re-experience the mysteries of the body and the mind.

Especially suitable for white-collar workers.

And in a high-temperature room, the body will sweat in a short time, and naturally becomes a warm-up effect.

After ninety minutes of practice, the body can reach a state of balance. Ideally, it can deliver oxygen-filled fresh blood to all parts of the body.

In addition to the role of weight loss, because high-temperature yoga has the function of normalizing glandular activity, long-term exercises have a therapeutic effect on insomnia, migraine, low back pain, cervical spondylosis, and diseases.

  Do n’t eat before you drink and drink plenty of water. The hot yoga that has recently become popular in the Mainland has actually formed a boom in Hong Kong. A hot yoga studio opened in Wan Chai two months ago.

  Compared with traditional yoga, high-temperature yoga focuses more on self-cultivation, detoxification, and decompression. Therefore, even people who have not practiced traditional yoga can practice directly. It is welcomed by women and becomes a man to sign up.

  It is said that Connie, the person in charge of the Wanchai High-temperature Yoga Studio, said that the setting of the high-temperature yoga studio is very professional. When the practitioners enter the room, the temperature must reach about 38 degrees, and it is best not to do it within three hours before training.Twenty minutes before eating, practicing high-temperature yoga, scholars must drink plenty of water, because they will sweat a lot during the practice.

The Yoga Fever has rapidly developed in China and Hong Kong.

After practicing high-temperature yoga, do another belly dance and cooperate with aerobic exercise to achieve the goal of weight loss.

4 principles for baby diapers

4 principles for baby diapers

4 Principles for Choosing Diapers for Babies Diapers are baby’s personal products. For mothers who love babies, they must want to choose the best diapers.

There are many brands of diapers on the market, how do you choose?

In fact, as long as you follow the following principles when choosing a diaper, you can choose a diaper that is most suitable for your child.

  1. Try out diapers: Before you decide on the right diaper for your baby, it is best to choose a small package to try it out, and evaluate it from comfort, breathability, water absorption, side leakage, and size.
  2. It is also economical to use diapers: although it would be better to be expensive, it is not necessary to completely use the price as the standard.

In fact, diapers are also good. Once you take care of them properly, it will cost you a lot of snacks, and there will be no diaper rash.

  3, the timeliness of diapers: First, choose the size according to the growth of the baby, tighten the appropriate diapers, do not store too much of the same model.

The second is to make appropriate adjustments according to different seasons. In some summers, you should choose soft, thin, and breathable. You can use pull-out pants when going out.

  4. Individualized diapers: The physical development of each baby is different, and the mother should adjust it in due time according to the specific situation of her child.

Those who have thick thighs, it is best to choose a diaper with a size larger; lively, you should choose a raised waist, elastic waist and diapers with side edges, especially pay attention to the crotch can not be too wide;For babies, you can choose a diaper with a gap in the navel or a hole in the navel.

Solutions to avoid physical and mental fatigue after the festival

“Solutions” to avoid physical and mental fatigue after the festival

Just after the Mid-Autumn Festival, I am going to welcome the National Day holiday. Have you already scheduled your trip to travel, or have you booked a few friends and relatives, or rented a few albums to be a house man?
How to make the body and mind truly relax during the National Day seven-day holiday, but also to pay some attention.
Experts said that reasonable arrangements for holidays, health festivals can prevent post-holiday syndrome.
銆€銆€鍚冨緱澶锛氳妭鍚庢秷鍖栦笉鑹€佹病椋熸銆€銆€鍋囨棩鏈熼棿锛屼翰鍙嬭仛浼氾紝楗眬澶锛屽線寰€涓€澶╄刀濂藉嚑鍦猴紝姣忓ぉ鍚冨悆鐫$潯锛屼粠涓€鏃ヤ笁椁愮殑澶ч奔澶ц倝鍒板悇绉嶉浂椋燂紝涓€澶╁埌There is no rest in the evening mouth and stomach.
After the holiday, the symptoms of indigestion and poor appetite are most likely to occur.
銆€銆€鈼廝revention Balanced diet, oil control and alcohol limit.
Tan Rongzhen, director of the Nutrition Department of the Guangzhou Red Cross Hospital, said that during the festival, pay more attention to a balanced diet. Don’t overeat.
He said that some patients with pancreatitis, cholecystitis, diabetes, high blood pressure, gout, etc. should avoid eating too much festivals, leading to the onset of chronic diseases.
Even if you are a healthy person, eating more festivals is easy to indigestion or loss of appetite.
銆€銆€”The rice is half a catty to eight two a day, the meat is no more than five or two a day, the vegetable is one kilogram a day, and the fruit is half a catty to eight.
Director Tan listed the nutrition list. He said that if you eat more than this amount, you can increase the exercise to consume excess calories.
Eat too much oily, fried foods as little as possible.
In addition, Director Tan suggested that the wine should be limited. Don’t drink it because the festival is happy. Drinking alcohol is good for the body and mind. Drinking more will have the opposite effect.
Therefore, experts recommend 50 ml of liquor a day, 250 ml of beer, and 125 ml of red wine.
If you eat more during the holiday season, you can eat more vegetables, radishes, hawthorn and other appetizers.
Chinese medicine practitioners suggest that the hot constitution can also eat Baoji pills, cold constitution can eat Huoxiang Zhengqi pill to regulate the spleen and stomach.
銆€銆€鐜╁緱澶疮锛氳妭鍚庡帉鍊︼紝涓嶆兂涓婄彮銆€銆€鍋囨棩鏈熼棿鏃呴€旂殑濂旀尝鍔崇疮锛岃繃搴︾殑鐔鎵撶墝銆佸敱K銆佺叢鍓э紝鎴栬€呰繃搴︾媯娆箣鍚庯紝鑺傚悗甯稿父浼氬嚭鐜扮簿绁炰笉浣筹紝鐢氳嚦鍥犳鑰屾劅瑙夊け钀斤紝浜х敓Unhealthy feelings such as anxiety, depression, and boredom.
銆€銆€鈼忛闃层€€銆€骞垮窞甯傜孩鍗佸瓧浼氬尰闄㈠績鐞嗙榛勫叏鍖荤敓绉帮紝瑕侀闃茶妭鍚庡嚭鐜拌繖浜涚簿绁炲拰蹇冪悊鐨勭棁鐘讹紝搴旇浠庝袱鏂归潰鍔姏锛屼竴鏄鍒掑ソ鍋囨湡锛岃鑷繁鐨勮韩蹇冪‘瀹炲湪鍋囨湡寰楀埌鏀炬澗;浜學hen you are really tired, pay attention to adjust your life rhythm three days before the end of the holiday, and prepare for entering the work situation, such as doing a work plan, researching reports, etc.
銆€銆€How to relax the holidays is good for the body and mind?
Dr. Huang Quan believes that relaxation should be a state. Don’t pursue a certain form too much. The relaxation of mentality is the most important. Relaxing activities should be arranged according to their personality characteristics.
If you like to interact with people, you can sing K with your friends during the holidays, exercise, and enjoy listening to music and walking.
But no matter what kind of relaxation method is used, the result of relaxation should be to make yourself feel relaxed, happy and comfortable.
銆€銆€Dr. Huang especially recommended that the public choose to study in the holidays, especially life prose or social science books, to purify the mind.
He said that there are several levels of relaxation. Sports, gatherings, and tourism are just external relaxations. Reading can help improve the inner understanding of life, society, and work, and relax the mind.

I heard that Ma Yun has eaten this breakfast!


No wonder people can succeed

I heard that Ma Yun has eaten this breakfast!
No wonder people can succeed

I heard that Ma Yun has eaten this breakfast!
It’s been nearly a week since the Double Eleven. A lot of the goods of the Handcuffs are still running on the road. Every day, I look forward to receiving the call from the courier brother. The greetings between my colleagues have become you bought?

How much is the discount, I think, Ma Yun has successfully let countless women willingly give him money, the turnover is even more amazing, today Xiaobian is not to say how amazing Ma is in business, andI am going to introduce you to Ma Yun’s breakfast, I believe you will not want it!

Seeing the pictures, I believe that the little friends are shocked. It turns out that our uncle Ma’s breakfast turned out to be a nine-in-one soup!

Look at his thin body, the original breakfast can be ruled out!

However, as a small series of health nets, it is recommended that everyone eat breakfast according to their own body needs, can not blindly pursue the same as celebrities, after all, each hostage is different, the required nutrition is also different.

But in any case, you can’t eat breakfast. If you don’t eat breakfast, it is quite harmful to the body. So when we have the health benefits of our nutritious breakfast, please ask yourself if you are alwaysExcuses busy without eating breakfast?

Then you are still really busy than Ma Yun.

According to the survey, about 20% of Chinese people suffer from physical harm from eating breakfast, and more than 40% lack nutrients because they do not eat cereal grains.

The body of the Chinese people is not “sturdy”, is it still necessary to move firmly toward the “colon”?

Next, Xiaobian will tell you about the harm to the body if you don’t eat breakfast.

1, do not eat breakfast affects the health of the human body longevity depends on the body’s biological clock, do not eat breakfast disrupted the normal operation of the biological clock, the body’s required nutrition can not be timely supplemented, physiological functions will be reduced, plus no breakfastThe effects of various diseases on the body are affecting people’s health and longevity.

2, do not eat breakfast will cause hypoglycemia after a night of sleep, the body’s nutrition has been exhausted, blood sugar concentration is in a low state, do not eat or eat breakfast, can not fully replenish the concentration in time, there will be dizziness and palpitation in the morningSymptoms such as weakness of the limbs, lack of energy, and even hypoglycemia shock, affecting normal work.

3, do not eat breakfast easy constipation in the case of three meals, the body will naturally produce gastric colon reflex phenomenon, simply to promote defecation; if you do not eat breakfast into habit, long-term may cause gastric colon reflex, resulting in constipation.

4, do not eat breakfast is too much to eat too much supplemental nutrition, the first consumption of protein and protein, the last consumption is sputum, so do not think that not eating breakfast will help a slight consumption.

On the contrary, not eating breakfast will make more lunch and dinner, but it will not be fatter.

5, do not eat breakfast affects intelligence experts found that in the case of the level of intelligence is almost the same, the number of students eating breakfast is significantly higher than those who do not eat or eat less.

This is because people who do not eat breakfast will not develop and operate normally due to lack of nutrition and energy. Over time, it will endanger the development of memory and intelligence.

Have you seen it? Not eating breakfast not only hurts the body, it actually affects IQ!

Can’t bear it, IQ can’t be a bad injury!

Oh, yes, Xiao Bian also heard that if you don’t eat breakfast at 9 o’clock in the morning, there will be some changes in your stomach, then?
Then your stomach begins to eat cockroaches that are no longer discharged!

I think I am drunk, don’t say it, and I plan to eat it tomorrow morning, and I will not be late for the economy and nutrition!