What are the benefits of men running through running to lose weight?
Benefits of men's Running 1. Improve sexual desireAny aerobic exercise 30 minutes before sexual life, such as Running, will reduce the negative effects of the drug and enhance sexual desire. For those who are not in the antidepressant and have low sexual desire, aerobic exercises such as Running are also effective. 2. increase the level of testicular hormonesRegular physical exercise may help increase the level of testicular hormones in the body, thereby enhancing sexual desire.But runners should not be trained too much, because excessive training can cause testosterone Levels. 3. Realize a more intense orgasmThere is a significant positive correlation between the violent exercise and the orgasm experience.women who exercise before sexual behavior wake up faster and can reach orgasm stronger. 4. Help manage erectile dysfunctionMen with erectile dysfunction cannot maintain sufficient erection to complete their sexual life, and many men suffer from erectile dysfunction.Running can allow blood to flow at a healthy speed and help relieve erectile dysfunction. 5. Improve your body imageConfidence is the key to sex.Running helps to shape a better and healthier body image, which makes people appreciate their body and their abilities. It has proven to increase the body's self -confidence. How do men run to lose weight 1. The best time for Running to lose weight: morning and eveningThe air is fresh in the morning, which is very good for Running. Facing the warm sunlight, Running slowly, it can be refreshing, making people happy, and can help you improve your metabolism from the morning.Running to lose weight in the evening, Running before eating is also good, the temperature is more moderate, and the Running does not produce a hot sensation. It is still very helpful for controlling dinner. 2. Correct the wrong Running methodThe head and neck are relaxed, the legs should not be lifted too high, the waist is naturally standing upright, and the tag is slightly moved forward.The back should be straight, and the neck is naturally straight.Don't keep looking ahead and look at the road all the time. 3. Drinking water after RunningAfter Running, you will be tired. Remember not to drink water immediately. It is best to replenish your body's moisture before Running, and you should not squat or lie down after Running; you should do relaxing, which is conducive to reducing fatigue. 4. Warm up before RunningFrom a relative static state to tight activity, the human body's organs and limbs require a adaptation process. Therefore, people must also make appropriate preparation activities before Running to run so that the physiological function of the body can work coordinated under the condition of movement.If you do not prepare activities before you run, joint ligaments and tendon sprains often occur during long -distance Running.Before you run, you can walk slowly for a few minutes and then slowly transition to a few minutes.The warm -up stage is to adjust the pace, attitude and breathing, so as to adjust the breathing and heart rate during jogging, making the Running process more comfortable. 5. JoggingWhen the start of the start, if you pursue speeding up too quickly, the moment when your feet are empty, it will have a great impact on your knees and soft tissues.Both bones and muscles will be damaged, so starting Running should slowly speed up by slow guns. 6, medium speed RunningMedium -speed Running is a stage of burning fat. When jogging, the glycogen stored in the body can be decomposed. If the amount of exercise continues to be large, the fat supplement in the body needs to be accumulated in the body, so as to achieve the purpose of consuming fat.So after dozens of minutes of jogging, entering the medium -speed Running will start helping to burn fat.If you want to reduce the small belly by Running, you can keep the abdomen in the process of Running, which helps to reduce abdominal fat. 7. Steady decelerationAfter Running a certain medium speed, you can gradually slow down.Gradually reduce the speed of Running, which can promote the rapid return of blood and reduce the burden on the heart.Reduce the burden of oxygen supply to the lungs and slowly nourish the muscles.This is very helpful for muscle improvement. 8. Trying movement afterwardsWhen you feel that your mind is lacking every time you exercise, you should relax suitable, such as bare hands, walking, relaxation massage, etc., which will help eliminate muscle fatigue and quickly restore physical strength. Common problems of men's Running 1. Do men want to wear underwear when Running?The low -frequency sprint can not be worn, because the friction of the crotch is small, and it will not wear the "little brother". 2. Men's nipple pain after Runningmale patients have nipple pain during exercise.It should be a medical history of local contusion, especially the soft tissue dumping. There is a cycle of recovery time. You can choose cold compress and swelling in the acute stage. After 72 hours of injury, you can also perform local hot compresses.The effect of swelling and pain, and patients with severe chest wall soft tissue should also actively prevent infection.Improve the symptomatic treatment such as microcirculation, and perform imaging examinations such as chest or CT if necessary.Avoid tiredness or injury again. 3. Which is more aphrodisiac in Running and squattingRunning is the most common and the easiest way to exercise the body. Running can exercise the whole body muscles, mainly because of the calf, thighs, and a small number of muscles on the abdominal muscles and back.The eight major systems are mainly to improve the respiratory system, circulatory system, urinary system (sweat) and motion system.Squats are also a good way to exercise the body. This action can exercise the leg muscles of the human body, promote the developed thigh muscles, and promote human breathing.In addition, squats also have a good aphrodisiac effect, which can improve the activity of all biological nerves, human organs, muscles, and body metabolic management systems, thereby enhancing the metabolism of testosterone. This feature is that the squat action can be achieved.Therefore, compared with, squats are better than Running aphrodisiac.
[Yoga clothing] What fabrics do yoga clothes, how to buy yoga clothes
one,Yoga suitDo you want to wear underwear inside?yoga clothes are the most professional clothes for this sport. From the quality, size, style, etc. from the clothes are the most professional. Whether you want to wear underwear depends on the choice of clothes. Of course, there is a correct reason not to wear it.yoga is mainly practicing the flexibility of the body.It is best not to wear underwear, or you can wear Sports underwear or suspenders.Wearing yoga clothes and professional Sports underwear women are not good for their breasts while wearing underwear, and the entire body cannot be stretched.Generally speaking, yoga clothes are divided into long -sleeved, medium -sleeves, short sleeves, vests, suspenders, and pants are straight Tube, flared, lantern pants.You can match them according to their style. For them, the whole must be best to cover your belly button and hold the gas of Dantian.When practicing yoga, a loose, comfortable clothes allow your body to move freely, avoid your body and breathing restrictions, relax your body and mind, feel good, and quickly enter the state of yoga.The soft -fitting professional yoga clothing is bent and ups and downs with the body's movement, which is tight and moderate, and it shows your elegant temperament.Clothing is a manifestation of culture, and it is a manifestation of style. It reflects the internal quality of yoga between movement.Second, the environment when practicing yoga1. The bright and open space requires the ground to be strong and stable.2. Create a quiet environment, dial the phone line, and adjust the phone into a mute mode.3. The temperature of the room should be kept within the medium and warm range. Don't be too hot or too cold.Avoid practicing yoga under the sun.4. Professional yoga cushion or a large bath towel, non -slip pad, etc.5. Wear a comfortable, spacious or elastic clothes so that the body can move freely and avoid restrictions on your breathing or circulation.6. You should practice barefoot, but if you are too cold, you can wear socks.Please remove all the jewelry on your body.7. Do not eat directly before you practice. After a full meal, you must be empty for three to four hours after a full meal. After the snack, one to two hours of the empty stomach can start to practice.8. Try to clear the bladder and internal organs before practice.9. Take a warm bath before practice, especially hot yoga.10. You can do simple preheating activities before formal class.three,What fabrics are good for yoga clothesAt present, yoga clothes on the market are the most common in sticky fiber fabrics, because their prices and comfort are the best proportion.Of course, the material of bamboo fiber material is really good, but it is a bit expensive. It is expensive to be a pure natural environmental product.Given that we are only wearing when practicing yoga, if it meets our various requirements when practicing yoga, I think it is a pretty good Yoga suit.yoga sports will sweat a lot, which is also the key to our choice of yoga detoxification and fat.Choosing a fabric with good perspiration can help the sweat discharge, so that the Skin does not be eroded from the poisonous substances contained in the sweat;;Fabrics with good breathability. When sweating, clothes will not be close to the Skin to reduce discomfort.yoga movement is a kind of self -Slim movement with a strong tendency. It pays attention to the unity of heaven and man, so it cannot be casual in the yoga clothing. If you choose a clothing with poor fabrics, you may tear, or deform when you do stretching exercises.Wait, this is not only not conducive to practicing yoga, but also affects his mood.Therefore, yoga students must pay attention to what fabrics the yoga take.At present, it is best to do sportswear, the most comfortable is Laika.Leica is different from traditional elastic fiber that its extension can reach 500%and can be replied to the original.That is to say, this kind of fiber can be stretched very easily, but after replying, it can be closely attached to the surface of the human body, and the restraint for the human body is very small.Lyca fiber can be used with any fabric, including wool, hemp, silk, and cotton to increase the characteristics of the fabrics, elasticity, and loose nature.And Leica is different from most aminotropic shreds. It has a special chemical structure and does not grow mold in the space where wet water is wet and humid.4. Comparison of common fabrics of yoga clothingGenerally, yoga clothing has pure cotton, Cotton and linen, nylon, polyester fabric:Pure cotton, such as Pil, Yuanyang, etc., the price is cheap, and the ball is easy to deform.The Cotton and linen, such as Hada, Kang Suya, etc., are cost -effective, wearing it once, it is too easy to wrinkle.Polyester, such as Luyan, like a Swimsuit fabric, light, light, not close, very cool, but not sweating without sweat, hotness, when it is hot, it is easy to feel bad.nylon fabric, generally87%nylon and nylon13%Suslim, such as Youkarian,Flyogayoga clothing, etc., this kind of fabric is good, sweat, sweat, shake, can not afford the ball, without deformation.5. How to buy yoga clothesyoga fabricAt present, yoga clothes on the market are the most common in sticky fiber fabrics, because their prices and comfort are the best proportion.Of course, the material of bamboo fiber material is really good, but it is a bit expensive. It is expensive to be a pure natural environmental product.Given that we are only wearing when practicing yoga, if it can meet our various requirements when practicing yoga, I think it is a pretty good yoga clothing. In terms of cost -effectiveness, I personally think that the material of sticky fiber is quite comfortable.The price is also moderate, about one or two hundred.yoga clothing comfortThe length of the yoga clothes is better to ensure that the navel is not exposed. The navel is Dantian. If the door of the belly button is exposed to the air -conditioning (even the natural wind), it is not good for those who pay attention to health.Therefore, it is recommended that everyone, whether your shirt is wearing a long time or a little taller pants, must cover the abdomen and belly button.If the waist and abdomen are not leaning, it is best to choose a draw on the pants, and the length and elasticity can be adjusted.Advanced yoga practitioners need to do a better exercise to choose the legs.yoga clothes breathable and sweatsyoga sports will sweat a lot, which is also the key to our choice of yoga detoxification and fat.Choosing good sweats can help sweat from discharge, so that the Skin does not be eroded from poisonous substances contained in sweat; fabrics with good breathability, when sweating, clothes will not close the Skin to reduce discomfort.Kind tipsWhen choosing a Yoga suit, it will make your body have no external restraint, stretching freely, and can bring you calm and relaxing your mood.
What should I do if it is suitable for winter to practice yoga in winter?
Is it suitable for training yoga in winter?winter is also suitable for practicing yoga, because yoga is a suitable movement throughout the year. For winter, it is the most appropriate to indoor yoga. It does not need to be cold outdoors and can stretch the body.1,natural"Nuanbao Post"winter is naturally cold, especially in the north.The cold weather will have slowed the blood and blood of the human body, and even the symptoms of qi stagnation and blood stasis will even occur. When the body does not get the nourishment of qi and blood, it is easy to tremble due to cold.If you are afraid of cold, you may choose to wear a lot of clothes or stick a few pieces of warm treasures on your body to warm up, but how can this generate heat and heal the body is simpler and healthy by practicing yoga?2,Enhance blood vessel toughnesswinter is an important period of high incidence of cardiovascular and cerebrovascular diseases. Therefore, in order to better prevent diseases, choosing to practice yoga in winter is the best choice.Because in the process of practicing yoga, the blood circulation of the whole body can be more unobstructed, and the blood vessels are more tough. Avoid sclerosis and is a favorable way to prevent cardiovascular and cerebrovascular.3,Improve happiness indexLife lies in exercise, not still.Imagine that after practicing yoga, countless warmth throughout the body passed, warm instantly, then drank afternoon tea, some desserts, and then enjoyed one meter of sunlight.Essence4,Better complexionYou can still adhere to the yoga in the winter. Your entire spirit will be much better than others.Because when practicing yoga, it can promote the metabolism and qi and blood circulation of the human body. It is conducive to the excretion of toxins. It is very beneficial to beauty and Skin care. It is not worse than various Skin care products.5. Can exercise the strong will not be afraid of the coldPracticing yoga in winter can not only cause a strong body, but also cultivate tenacious will.Most people are unwilling to exercise in winter. The main reason is that the nature of the Sui is caused by the nature of the Sui. The more comfortable the human nature is, the better, the better, the better, so it is the most effective exercise for will in winter.Can I insist on practicing yoga in winter? What else can you do?6. Can prevent the body from bloatingwinter is easier to fatter than summer, because winter is the least activity season. It is more fat that does not have exercise accumulation for a long time.Keep a healthy body.Because practicing yoga can consume calories.How to wear yoga in winterThe weather is cold in winter.Generally speaking, if you practice yoga with heating indoor, such as you can choose to wear a soft and moisturizing Modal fiber warm clothing or a cotton spinning pants.However, if you practice yoga where you are not very warm, it is best to wear thick pants such as wool spinning and cotton spinning. The warmth must be good, but it should not be too thick, so as not to affect the development of the movement.Of course, if you are practicing high -temperature yoga, you can wear the thin yoga clothes in the summer.1. Choose a fabric of hygroscopic sweatingyoga is easy to sweat, so yoga clothing should have a good hygroscopic sweats, and for winter training, the function of moisture absorption of clothing is even more important.Because the winter climate is cold, the practice of yoga is sweat again. If the clothing is not well -damp and sweat, the sweat on the body is easily cold under the cold wind.2. Choose close -hand and elastic fabricsIt is best to be close and elastic in yoga clothes, and do not show the navel and shoulders during exercise, especially in winter.If the clothes are too loose after the winter practice of yoga, it will be prone to wind, cooling, and cold in the cold, which is not good for health.3. Comfortable and stretching betterAlthough it is necessary to pay special attention to the cold protection of yoga in winter, this does not mean that in winter, it can be worn a lot or thick that can be worn in winter.yoga clothing actually pays more attention to the stretch of wearing comfort and action, mainly simple and generous.Also, don't have too many accessories on your clothes.When practicing yoga, you should remove the jewelry on your body to relax yourself, and do yoga without burdens to avoid dispersion.4. Don't choose full underwear pantsAlthough the fiber of all cotton underwear is good and sweat -absorbing, it will become heavier and difficult to dry once during exercise, so it is not suitable for wear.What should I do if I practice yoga in winter?Choose the right clothesIf you practice yoga in winter, if you have a heating room, you just wear Modal and cotton spinning.Practicing yoga where the heating is not very good, wearing wool spinning, cotton spinning thick jackets can be kept better, but it should not be too thick, affecting exercise.yoga is easy to sweat, and clothing should be selected for water absorption and sweat.Although the material of this kind of clothes is not necessarily natural, it is natural, but sweat is better than cotton. It will not be uncomfortable because of wet clothes and pants, and avoid eczema.In the indoor movement with heatingIf it is really cold in winter, please turn on the air conditioner or heatement to prevent colds.The temperature of the air conditioner is set at about 20 degrees, and the temperature should not be too high. It was also sweaty to practice yoga. Therefore, the temperature of the indoor temperature controlled at about 20 can feel comfortable.After practicing for a short period of time, our bodies will heat up. The greater the strength of the practice, the more physical consumption, the hotter the body will be.When the body feels hot and can adapt to the surrounding environment, you can turn off the air conditioner or heating.Choose the practice method of high temperature yogaHigh-temperature yoga is a popular yoga type in winter. Because it is practiced in high temperature environments, it can play a role in keeping warm and cold. The exercise temperature of high temperature yoga is between 38 C-40 C.It consists of 26 stretching movements, which is a flexible movement, which can improve the softness of the spine and suitable for the office family.High temperature yoga has a good effect on weight loss, detoxification, and body shaping, and it is a more popular innovative practice method.At room temperature, muscles and tendons are relatively stiff, and in high temperature environments, you will find that your body is surprisingly flexible, and you will have confidence in yourself.This is also a major feature of hot yoga.Warm up before practicing yogaThe temperature in winter is low, and the amount of perspiration when practicing yoga will be greatly reduced.If you want to sweat a lot, you must strengthen the early warm -up link. Although you do nt have to sweat, after warming, your body temperature can make the joints and muscle activity of the body.Worked hard.Take a hot bath before starting, promote the acceleration of blood flow in the body, and can achieve the effect of warming.Drink a glass of warm water to warm your body.Do some movement joints, including toes, ankles, knees, hip joints, fingers, wrists, elbows, shoulders, necks, etc., and wait for the body's joints to heat slightly, fully stretch, and then start the practice.Pay attention to yoga in winter1. Keep warmEspecially students who like morning exercises must wear trousers and long clothes practice. It is best to close the window and leave a sewing wind.When the corpse is tight, cover the blanket.If you are a yoga teacher, you must put on yoga socks. The yoga museum is usually wooden floor, and it is easy to cool when you step on your feet.When it is particularly cold, put a heater next to it.2. Adjust your practicePracticing yoga in winter, it is recommended not to challenge the difficult type that has not been done before. The body needs to rest in winter, don't be too tired.The physical condition is not as soft as summer, and it is easy to cause joint injuries if the incorrect position.3. Extend warm -up timewinterThe weather is cold and the body is relatively stiff. It may be hot in the past several times, but now it is estimated that it has to practice more than 10 times to feel.4. Adjust the practice timeIt is recommended not to practice too early. If it can, it is advisable to be after 10 o'clock, and it is also a good choice at 3-5 pm.Don't practice too late, you need to rest at night, especially in winter.If you practice at night, it is recommended to practice soothing stretching such as yin yoga.5. Jelly protectionThe joints need to be particularly protected. Do not wear a yoga top of a shoulder. Do not wear yoga pants with ankle. It is best to bring the knee pads to protect and support the knee more.Recommended reading:There are different occasions of people and plants to keep warm and avoid cold and avoid cold and avoid cold.[Apply mask in winter] How to apply masks in winter is not as good as trying these small methodsCan I still use cosmetics if I freeze it if it is frozen?What should I do if I m cold in winter and help you solve the problem of cold bathing in winter[winter sleeping cold] Isn't it warm to sleep in winter?Small methods make you comfortable to sleep all night[Lai bed in winter] Can't get cold in winter?Sleep experts support you not to be a professional house in bed[Cold by typing in winter] What should I do if I typed the hand in winter in winter?Practical method allows you to play computer without frozen handsWhat to do if you write cold in winter and teach you the way to deal with cold and stiff writingWhat to do if you do nt hurt your hands in winter when washing your hands cold in winter.Do I need to heat the infusion in winter?
What are the use of sports gloves, how to choose sports fitness gloves
1. What are the use of sports gloves1. increase the grip of the palmThe material of the sports gloves can help increase the friction between the palm and the fitness equipment, and can hold the dumbbells or barbells more stable, especially for the effect of push -pull movements (such as rising bodies or durlering, etc.).Some gloves also have a strap connected to the wrist, which is used as a handle that rolls the equipment, saving a lot of power.2. Diversify stress to protect the wristWhen performing a movement of extension (such as premium pushing or referring to the shoulder), the exercise gloves can scatter the weight of the equipment a little, reducing the pressure caused by the opponent's palm.Some gloves also include wrist cares, helping to support the body with both hands such as upper palm pressure or flat plate.3. Protect both hands SkinLong -term exercise may cause the palm Skin to harden, and a cocoon (that is, the "pillow" said). sports gloves can help reduce equipment to rub the Skin and reduce the chance of cocooning.So in the fitness room, women usually wear Fitness gloves.2. How to choose sports and Fitness glovesThere are many Fitness gloves on the market. There are leather and cloth. The price ranges from tens of yuan to hundreds of yuan.Different Fitness gloves should be selected.Not the most expensive is the most suitable one.When doing high -intensity equipment, you need to use thick Fitness gloves, such as pushing a large weight barbell.If you do a low -intensity exercise like dumbbells, you only need to choose a fittings with your palm, the back of the hand, and the Fitness gloves with wrapped wrist guards.The following points should be based on the following:1. Anti -slip: It must have a non -slip function, because the hands are easy to sweat. When using the barbell, it must have a non -slip function, otherwise it is easy to danger when exercising.2. Protection: Protective hand is not injured is the main role of gloves.Do not afford cocoons, be comfortable to wear, and give users a sense of security and stability.3. design: The natural curvature of ergonomics is in line with ergonomics. Finger design can increase the flexibility and comfort of the hand. It is best to be breathable design, and the fitness exercise is more comfortable.4. Beautiful and beautiful: Beginners generally think that wearing gloves is a professional fitness.
What are the swimming training methods of swimming training
Basic swimming Training1. Water trainingFirst do watering exercises. In the shallow water area, bend over and immerse your head into the water, count silently, and see how long you can hold on.After repeated practice for a period of time, you will no longer be afraid of soaking your head, and the time of holding your breath will gradually extend.You can also do simple walking activities in the shallow water area to slowly adapt to water activities.2. DriftOne role of learning is to practice balance.Human head is very heavy. As soon as the head is water, the load of the body is even greater. In addition, if you raise your head, your body will naturally sink.In the shallow water area, stand back against the wall of the pond, bend over, extend your arms forward, buried your head into the water, and then lift a leg to the back of the pool wall, so that the body is flattened forward.Be sure to bury your head into the water so that your body can be flattened.Try to relax as much as possible, don't be nervous, and gradually realize that water can float your body.After losing speed, the legs will gradually sink, and then slowly stand up.This gradually overcome tension and cultivate hydrophilicity.3. Pour water in the arm and legs of the legsAfter repeated practice several times, I have confidence and feelings about drifting.After the floating sense and balance are established, you can increase the advancement of breaststroke -arms water and legs.For beginners, these actions are very simple, and you don't need to focus too much on this.After you can swim, the quality of movement gradually improves.swimming physical training method1. 90 minutes of training time2. The frequency 2 times a week3. Division of training methods4. Specific arrangements for training:(1) Aerobic training at 30 minutes at a time, the strength is 65-75%of the maximum heart rate, and the method is swimming.(2) 35 minutes of power training, the action is selected as follows:Desktop support: 4 minutes, target muscle: abdominal muscle.swimming: 2 minutes, target muscles: erected spine muscle.Landscape rolling abdomen: 2 minutes, target muscles: rectus abdominis.Push the chest in the device: 2 minutes, the target muscle: pectoral muscle, triceps, and bougainvillea.Pulling forward: 2 minutes, target muscles: latissimus dorsi, biceps.Sitting on your legs: 2 minutes, target muscles: quadriceps, gluteal muscles, and rope muscles.Sitting the legs with legs: 2 minutes, target muscle: dopycassus in the thigh.Note: Each group is 1 minute.(3) Ten minutes of joint relaxation and fascia relaxation, relax the shoulder joints (one minute on one side), relax the spine (30 times), and relax the hip of the hip (30 seconds on one side), the foam shaft relaxes the loticThe tibial beam (1 minute on one side), the foam axis relaxes the back and waist fascia (1 minute each).swimming power training method1. Basic strengthBasic power is the power basis we need to maintain the basic swimming technology. Everything behind the power basis cannot be talked about. There are many basic power training methods. There are many aspects.Or increase the strength with elastic rope.You can also enhance the strength of the lower limbs through Running, frog jump, and other strengths.The upper limb training can be treated up by the bodies, dumbbells, and so on.2. Special force trainingSpecial force training is mainly for some specific actions during swimming to exercise your muscle strength, carry -weight leg practice, straight -arm rowing exercises, and Russian turntable exercises.The explosive power is the combination of speed and strength when swimming. It is indispensable. Therefore, the training methods I recommend here are as follows. Put the jump, set up a long jump, and throw the ball on the back of the wall.3. Pirellium trainingEndurance training can be intermittent training with the intensity of the game to improve the ability of the body to adapt to the metabolism and the ability to provide energy to improve physical endurance.It is more obvious than the second, so the second training method is more selected.4. Core muscle group trainingFor example, push -ups, tablet support, etc. can be used to exercise your core power.5. Flexible trainingFlexible exercises are the same as various stretching exercises in fitness, which can be used as stretching of various muscle joints in the body.If you have conditions to participate in yoga exercises, it is even more perfect.6. Coordination trainingCoordinated training is essential in swimming, but swimming itself is a way to exercise well. Coordinated exercises during swimming training can be jumped with single -legged rope, crawling training, and hand -lipsticking in swimming in swimming.Cooperate with exercises to conduct coordinated training in swimming.How to carry out swimming training plans1. Correct mentality and prepare for long -term "Fighting".2. watch a large number of videos and conduct expression thinking training methods to clearly know what is wrong movement and what is the correct movement.3. Correct decomposition can lay the correct cooperation tour.4. Moving your brain, thinking hard, and learning to swim with your brain.5. Persist in recording the training diary and make progress on the paper.6. If you have the conditions to ask the coach, listen to the coach's explanation and guidance carefully, and carefully look at the coach's demonstration.When you do nt practice self -study alone, you need to take a lot of selfies and analyze themselves.swimming training techniqueWarm -up skills before swimming1. Press the legs on the frontThis action will greatly help our knees. We generally need to do at least 20 groups of action.2. Break -up actionThis action is to better warm up our waist. Generally, we need to do 10 like this action.3. Pulling heelThis can stretch our leg ligament muscles. This is also very important, because if the ligament does not warm up, we will not be able to eat it after we get into the water.4. Warm upper limbsWe need two hands to stretch at the back. This is also the key. When stretching backwards, we need to pay attention to breathing. Generally, we need to do more than 10 groups.5. Side pressesMinding legs is also very important. When measuring the legs, we need to pay attention not to press too hard. Generally, a group requires more than 10.6. Warm upwardsFirst, the left leg or right leg, and then the other group, push in order, generally need to do 20 groups, and then we can swim in water.1. Multi -deep breathing before formal holding the breath. Each time people breathe, they did not exhale all the air in the lungs in the last time. The oxygen in this part of the air has been used, which is not fresh.He took a deep breath many times before you stuck, completely excluded this part of the gas in vitro, and the inhaled gas that was inhaled again when he was deeply inhaled was completely fresh air.In addition, you can fully expand your lungs in many deep breathing, so that you can inhale more air than usual.2. After inhaling all the air into the lungs and start to hold your breath, exhale from the lungs from the lungs and leave some gas in the oral cavity.repeatedly.This is to maximize the utilization of oxygen in the air for alveoli to fully contact the air inhaled in the lungs.3. After the start of the breath, keep the body as quiet as possible. Do not have extra movements, because any movement needs to consume the energy of the human body, which will increase the oxygen demand.4. By the last stage of holding your breath, when you feel that you reach the limit, don't exhale all the gas of the lungs at once. You can control your slow exhalation as much as possible. This process can let you hold your breath for 10 seconds.Inflatable skills in water1. Keep your breath in the waterSquat the side of the hand, the companion, or the coach's hand, so that the head did not enter the water to practice the breath, and stood up after several times, so that it did not need to protect the practice by themselves.The longer the breath time, the better.If the head feels uncomfortable, the exercise should be terminated to avoid damage.2, exhale in the waterSquat the wall or companion's hand, put your head into the water, and then vomit with your mouth (nose) slowly. It is best to exhale with your nose alone.Stand up slowly after a period of time.The older the breath time is, the better.3. Rhythm breathingThere are regular, rhythmic breathing, which is basically similar to the water in the water in front: exhale with mouth (nose) in the water. In addition to paying attention to the rhythm, you can cooperate with the movement of both hands.Breathing practice methodStand in the water, support the shore/pool wall with both hands, take a deep breath with your mouth, then squat to immerse your head into the water, hold your breath slightly, slowly exhale out with your mouth and nose, and gradually stand up and raise your head.When the water surface, quickly exhale the remaining gas.Then use your mouth to inhale quickly and deeply on the water, repeat multiple times to achieve proficiency.The number of practitioners in each group should gradually increase, from more than a dozen to dozens of times. The group can stop slightly between the group and the group. After the breathing is basically uniform, do the second group of exercises.Every time you get out of the water, do not turn the water on your face. After all, you can't wipe your face every time when you swim.Stepping on water1. "Dog Plane" stepping on water"Dog planing" means keeping your arms swinging in front of you, and at the same time, your legs are stepping on the water under the water underwater.Advantages: You can do it without too many "formal skills".Disadvantages: Very energy -consuming, which means that you can't use this method for a long time in water.2. "shallow water" methodThe so -called "shallow water" means that when you kick back and forth, your arms are expanded to maintain balance.When stepping on the water in this way, pay attention to keep your toes down. At the same time, one leg is kicked forward and the other legs should be kicked backwards, so as to form continuous front and back swinging.Advantages: arms are liberated, allowing you to do other things when stepping on the water;Disadvantages: Because you use your legs to float yourself on the water, it will make people very laborious.3. "Frog" kickWhen you kick your legs, you must keep your thighs, lift your feet to both sides, and then put them down.This method is also known as "narrow -thorium".At the beginning, the legs are vertically closer, then the calves are extinguished to the sides of the body, and the starting movements are quickly recovered, which is the "frog" action essential.Advantages: Compared with "Dog planing" and "shallow water", "frog" does not need to be so tired;Disadvantages: This method of kicking will allow you to float up and down in the water and cannot float on the surface relatively static.4.As the name implies, "paddling" is to move your arms as a paddle.When doing this action, open your arms completely, place them on both sides of the body, and immerse them under the water at the same time.The palm of the hand is inward, and at the same time, the palm is gathered in front of the body. When the palm is about to touch, quickly turn the palm of the palm out, and at the same time move your arms outward to the starting position.Try to finish a round with both hands.Advantages: free your legs, so that you can combine the paddling movements of other feet at the same time, such as the "shallow water" method.Disadvantages: You must immerse all parts except your head to the surface.5. "Return" methodThis method is also known as the "eggbeater" method. It requires you to draw circles in one foot in the water when you are in the water, and the other foot is drawn in the direction of the counterclockwise direction.This method is difficult to master, but it can greatly save energy.Advantages: If you can fully master this method, you can save a lot of physical strength.Disadvantages: It is very difficult to fully master this method, and a lot of exercises need to be performed during the learning process.6. "Small helicopter" methodUsing the same movements when floating, lying on the back of the back, lying back on the water, and immediately began to draw the circle with both hands, and the legs stepped up and down at the same time.Advantages: Simple movements, children easy to understand.Disadvantages: Continuously drawing in your hands will make people feel tired.Floating technique in water1. Use your hands and feetMake sure your body and limbs are vertically upward from the water surface.If you hit your body horizontally and start kicking and paddling with your feet in the water, it is already a swimming movement, and no longer stepping on the water.2. The head faces up, breathe normallyKeep your head above the water and try to breathe slowly and regularly.Slowing your breathing is to allow you to relax calmly and store your physical strength to step on the water longer.3. The arm swing in the horizontal directionIf you move your arms up and down, it will drive your body to float up and down, because your arms are connected to your body.The correct method is to move the arm in the horizontal direction, move together with five fingers, draw forward the palms forward, and the palm of the palm backward, so that your upper body will keep up and not sink.4. Draw your legs or kick your legs back and forthIf you choose your legs to draw a circle underwater, you should not be stiff or stiff at your toes or feet; if you choose to kick your legs back and forth, your toes must be kept down, and the movement of kicking back and forth cannot be interrupted.5. Lie on the water on the back of the back, and at the same time gently scratch your arms and feetIf you want to rest for a while, you can lie on your back and lie down on the water, but your limbs still need to be continuously padded, but you don't have to scratch and work hard as you step as much as vertically.6. You can use any floating equipmentA wood, a short paddle, and even a rubber boat, as long as it can float on the water, you can use it.You rely on consuming your physical strength, not external forces, and the less time you don't sink, the longer you can float on the water.precautions for swimming training1. Overcoming shy psychology, not afraid of people jokes.2. Properly strengthen physical flexibility exercise.3. In addition to paying attention to imitation movements, we should also understand its principles.4. Soak more water during the learning stage to make the body float from sinking.5. study difficulties when you drink water often.Relax after swimming trainingAfter swimming, you need to relax the muscles of the back of the thigh, the inside of the thigh, the calf, the back, and the shoulder1. Stretch the back muscles of the thighSit on the ground, straighten your legs in front of the body, bend the other leg, the outside of the whole leg is close to the ground, and the straightened legs form a triangle with straight back.Grasp the toes that stretch your legs for 20 minutes. When you touch your toes, you are not allowed to have elastic movements (it doesn't matter if you can't touch the toes).2. Stretch the inner muscles of the thigh(1) Sit, the soles of your feet are close to each other, hold your knees outward and as close to the ground as possible. Grab your hands with your ankles with both hands, keep this posture, count 10, relax, and then repeat 3 times.(2) Sit, straighten your feet in front of the body, keep your back and knees straight, flex forward from the crotch, grab the ankles of your legs from the inside of the legs, keep this posture, feel the inner side of the thighTightened, relaxed, and then repeated.3. Stretch the calf (back) muscleSin down, support the body with both arms and one leg (straightened, toes on the ground), and the other leg is flexed to relax in front of the body.The muscles are tightened, kept tension, count 10, relax, repeat 3 times, and then change another leg for 3 times.4. Stretching thigh musclesLie on your back, raise a leg, grab your thighs and approach the end of the knee, pull it to the chest, keep the other leg straightened and close to the ground, the head cannot leave the ground, keep the posture, count 10, repeat 3 times, and change the legs.5. Stretching shoulder muscles(1) Use one hand to grab the elbow of the opposite arm from the outside and back, pull it to the opposite side of the arms, keep the number of postures 10, repeat 3 times, and then stretch the shoulders on the other side.(2) Holding each other with both hands on the top of the head, the palm of the palm is facing up, the arms are upward, stretching backwards, and keeping it for 15 seconds.(3) Straighten one arm up, then bend the forearm back to the back of the head, relax, grab the elbow from behind the head with the opposite hand, slowly pull it to the opposite side, and keep it for 15 seconds.
[High temperature yoga] High -temperature yoga can we lose weight?
High temperature yogaBrief introductionIndians found the hot yoga system in the United States, and once it was launched, it caused a sensation in the yoga world.Although this practice method is considered by some classical yogi as not in accordance with traditional concepts and specifications, hot yoga undoubtedly has a loyal follower.Hot yoga's requirements for venue and temperature are very strict. The practitioners need to practice 26 basic postures in high temperature environments between 38 C and 42 C. Basically, they will sweat after 10 minutes.High temperature yogaCharacteristicSweating can take away the toxins of the body surface and purify the nervous system.The traditional Harch yoga and Asanga yoga make a large number of sweats in a posture posture, thereby achieving the purpose of excretion of garbage in the body.The high temperature environment of hot yoga replaces a lot of hard practice. After ordinary people enter, even if they do not do any exercises, they will sweat.Many celebrities rely on hot yoga to lose weight, and more and more people try this yoga system in China.High temperature yoga effectHot yoga has a good effect on weight loss, detoxification, and sculpture figure. It is a more popular innovative practice method.At room temperature, muscles and tendons are relatively stiff, and in high temperature environments, you will find that your body is surprisingly flexible, and you will have confidence in yourself.This is also a major feature of hot yoga.In addition to being able to lose weight for a long time, it can also alleviate migraine, back pain, cervical pain, and gastrointestinal diseases.In the introduction of hot yoga, many people who have appeared in this way, and many people who come to practice hot yoga also have such purpose.The hot yoga class is every Wednesday. At about 1 hour, the hot yoga room always gathers the highest popularity. Yoga mats are full of local places on the ground. Students are in their early 20s to 50 years old, and most of them are white -collar workers.The exercise of human flexibility can improve the softness of the spine. Squeezing the cervical spine in the opposite direction can play a role in relieving blood circulation to treat migraine and cervical pain, especially suitable for people who are often sitting in the office.Insufficient exercise, nervous mental stress and excessive weight loss can cause the cold physique of the human body, and hot yoga just combines warmth and exercise, allowing people to experience the "misplaced" exercise pleasure of the season.High temperature yogaexercise effect1. Fast loss of fat and weight loss.2. Stimulate lymphatic systems to eliminate toxins in the body.3. Enhance the effect of muscles, exercise softness, and prevent exercise damage.4. Strengthen the autonomous nervous system, cultivate concentration, and enhance self -confidence.5. Improve cardiopulmonary function, promote blood metabolism, help digestion, and improve physical immunity.6. It has a therapeutic effect on long -term insomnia, migraine, back pain, spine disease, gastrointestinal disease, and can also reduce facial wrinkles and make people feel young.7. By regulating stress to promote sleep.8. Balanced diet and regulate endocrine.9. Promote blood circulation.Suitable for people who are healthy, those who do not have serious illness or hidden danger, people who want to lose weight and detoxify.Heart disease, hypertension, severe eye and ear disease, diabetes, first healing, maternal, and sub -healthy people are not suitable for practice.High temperature yogacharmMaybe some people think that yoga is an exclusive movement of a woman, and the fact that the inspiration is that men are more likely to complete and achieve the essence of yoga. Most of the yoga masters in the world are mostly men.Strong muscle strength is the innate advantage of men, and the only weakness of the weakness is that the limbs are relatively stiff.The hot yoga perfectly makes up for this defect, which is higher than the temperature of the body temperature to speed up blood circulation, and at the same time soften the rigid muscles and bones due to lack of exercise.Not easily injured.Therefore, hot yoga is simply a man's grace, which can help men quickly transform into the yogaist.As long as you try hot yoga once, you will fall in love with it.When we bear the test of high temperature, the body begins to accept this signal gradually, and the fumigation of this high temperature can open up the bones and organs, making us more flexible and calm than usual.This change has never been felt in my life.With our endless disappearance, a large amount of toxins are discharged from the body with sweat, as if we have a pleasant conversation with our own flesh and Skin.Wake up, at this time, you can only be described as the word refreshing.I believe that every man who is willing to challenge himself will be obsessed with this party about perseverance and perseverance.The benefits that hot yoga can bring us is not limited to this. Through exercise and environmental temperature, the body has experienced unprecedented sweating. A large number of concentrated perspiration can help the Skin's pores open.The toxin of the body will be discharged with the sweat glands, and the fat accumulated in the body will be burned, and the asana of the hot yoga will also shape the muscles and metabolize the fat, thereby narrowing the volume of the fat wall.The beer belly that has troubled us for a long time will also be effectively controlled.High temperature yogaPractice methodSinic, breathing, and meditation are three basic factors that are progressive in order of yoga exercises. Abdominal breathing and laryngeal respiration are two basic breathing methods of hot yoga.The tongue is required to roll back inward, the throat contraction in the throat when breathing, and he can hear the sound of his throat.The advantage of breathing in this way is that it can activate the lung lobe of the human body to the greatest extent, and excrete the deposited exhaust gas out of the body.If you want to implement these actions to be in every call and suction, it is absolutely easy to do.High temperature yogaType 26 nameDeep breathHalf -moonSquatEagleStand your head and touch your kneesStanding BowBalanced rod styleEnd leg front bow typeTriangular styleStanding and split legs to touch kneeTree styleToe stand standParalyzed corpseHolding knee flexing legsSitting upcobraBoth legs "cicadas"Full cicadaBowKing Kong sitting styleHalf TurtleCamel stylerabbit styleSiter forward flexionSpine rotation typeKing Kong Kneeling posture breathing methodHigh -temperature yoga 26 type detailed explanationStanding deep breathingIn practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.Keep standing position, straighten your legs, straight spine, the heels and large toes are close, and the ten fingers are placed on the jaw. When you inhale, use your throat to breathe. Try the elbow as much as possible.Inhale, then tilt your head backwards, get the elbows together, and exhale to the greatest extent.This cycle of 10 breathing.Efficacy: Be careful not to close your eyes, and try your best to make your lungs feel completely breathing, and prepare for the post -position method.Half -month/hand -touched footThe body is still upright, the fingers are clenched and tightly, the index finger is straight, and the arm is close to the sides of the ears.Keep the same time.When bending forward, the body is leaning down, let the upper body and the legs close, hold the heels with both hands, and feel that the difficulty can bend the knee and keep it for 0-20 seconds.Efficacy: This set of movements strengthen the exercise of waistline, hip, thighs and other parts as the beginning of warm -up.ClumsyStretch your arms forward, as wide as your shoulders, your palms down, bend your knees until your thighs are parallel to the ground, the upper body is straight, keep it for 10-20 seconds, and then slowly restore the body.After that, do a set of exercises that are lifted up to the maximum heel. The movements are the same as the above, but when squatting, let the knees close together and keep it for 10-20 seconds.Efficacy: This movement is very helpful for the blood circulation of large legs, hip muscles, and the blood circulation of the knee and ankle joints. People with disc herniation can often practice this action.Bird -styleStraighten your arms, put your left arm under your right arm, bend your elbows, so that your arms are vertical, and the palm of the palm will be combined.After controlling the balance, focus on the left leg, stack the right leg from the front, make the right foot hook the left calf, slowly squat and keep for 10 seconds.Change the other side, do the same action, and keep the same time.Efficacy: The focus of this action exercise is the legs and balance ability, which can effectively prevent the calf muscle spasm.Stand your head and touch the kneeStand, legs together, grab your right foot with your hands, cross your fingers, and hold your thumb to hold the big toes.Straighten your left knee, make your right leg parallel with the ground, straighten your arms and upper body, keep for 20 seconds, then bend your elbows, bend your body forward to your legs, keep for 10 seconds, and do the same movement in the direction.Efficacy: This action is also very high in balance ability, and the attention of people is very helpful for tightening the muscles of the abdomen and thighs.danceCheng Shanli stands up. When exhaling, bend your right calf backwards, hold your right calf. When inhaling, the left arm extends from the side. When you exhale again, use your hips as axis, lean forward in the upper body, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward forward, and lean forward, and your upper body lean forward.Tira's right leg is up. Keep it for 5 seconds. Then practice in the opposite direction.Efficacy: It can correct bad posture and make the lines of the body more beautiful.The warrior stood in the third style, gripped the finger cross, the index finger stretched straight, the arms stretched upwards, and stuck it in their ears.Lift the left leg backwards, lean forward, so that the left leg, body, and arm are on the same straight line, keep for 10 seconds, and then change the direction.Efficacy: While exercising the balance of exercise, this action can play a role in fat reduction in the hip, thighs, and hips, and at the same time, it is also good for the exercise of myocardium and lungs.Standing and split legs touch the kneeThe legs are about twice the shoulders width, the arm is opened horizontally on both sides of the body, leaning down, holding the heels on both sides with both hands, the head down, the forehead touches the ground, the legs are stretched, and the legs are stretched for 10 seconds.Efficacy: This movement can prevent sciatica from neuralgia and massage the abdominal organs well.TriangleThe legs are twice the shoulder width separately. The left knee bent makes the thighs parallel to the ground. At the same time, the upper body is bent to the left side, the fingertips tip to the big toes, and the palm is turned forward.Pay attention to the right leg straight, the right arm is upward, keep it vertically with the ground, breathe uniformly, and keep it for 10 seconds.Do it again in the direction.Efficacy: This action can enhance the power of the hip joint and side waist, which is helpful for eliminating excess fat on the waist.Standing and separating leg stretchingStretch your hands up and closer, look down on your upper body, touch your right calf or knee, and touch the floor in front of your right foot.Breathing uniformly, keep it for 10 seconds, and then change it in the direction.The legs must be straightened, and the arms are stuck straight in the ear.Efficacy: This action often reduces the excess fat of thighs, hips, and hips.TreePut your right foot on the palm of your left thigh roots, and hold your head over his head with both hands, and your arms are behind your ears.Efficacy: replenishment and strengthening muscles of the legs, back, and chest.Develop a sense of balance and concentration, correct the body, promote the stretching of ankles, knees, and hip joints to prevent hernia.High temperature yogasports equipment1. yoga mat: not only can not slip, shock -proof, but also have a thermal insulation effect.(General practice rooms will be provided)2. yoga clothing: sweat absorption and comfortable sportswear.3. yoga brick: It can help to complete softness, extension and other actions step by step.4. yoga Belt: When practicing the waist or leg stretching action, you can provide a reliance for your feet or waist.The coat of yoga is spiritual, comfort, and emotional is Zen fun.Therefore, when buying a jacket, as long as you pay more attention to some small details, you can make you in line with Zen.Prepare two loose trousers for yourself.A sport -style knitted Casual pants can also be worn in the home service environment; one is cotton and hemp pants, which is popular with 7 points and 5 points, which can allow you to stretch, vacation, and fashionable grasp.The shorts of shorts are the best choice for practicing Gao Wen yoga. It is naked to expose the Skin that can be exposed, so that sweat is proudly.Can high temperature yoga lose weight?"Because hot yoga has a good weight loss effect, it is very favored by young women. In fact, in addition to some patients such as hypertension and heart disease, hot yoga is a sport for men, women, and children." ShandongMs. Li Haiyan, the general manager of the provincial yoga international chain agency today, said in an interview with reporters that practicing hot yoga can clean the whole body through high -speed blood circulation, and discharge toxins through a large amount of sweat.Hot yoga requires practitioners to be carried out at room temperature at 38 C-40 C. On the one hand, the effectiveness of yoga broke out from the human body. On the other hand, it is easy to be injured when practicing yoga without heat.For women with lack of flexibility, high temperatures seem to be heating a piece of steel, and then it can easily change its shape with a hammer.Therefore, practicing yoga at high temperature, the body's stretching will increase, the flexibility will be better, and it is not easy to strain.The 26 actions of the hot yoga can restore the body to a balanced state in 70-90 minutes, so that every muscle, every organ, and even bones of the body can be exercised.To all parts of the body, let them return to a healthy and natural working state.The deep breathing exercise of hot yoga can increase the oxygen absorption of cells in the body, increase the oxidation effect and burn more fat cells.Hot yoga can maximize the human gland to maximize its function.Practicing hot yoga, while reducing excess fat in your body, you can also get better muscle lines and high vitality Levels.Several positions in the 26 actions of hot yoga are particularly suitable for adjusting the thyroid gland, while the thyroid and the body's metabolism have a direct relationship, which can affect weight.Fat metabolism will also increase due to hot yoga, so fat will be converted into muscle and energy.Therefore, hot yoga can create ideal weight.If you are not overweight, after practicing hot yoga, your weight will maintain the original state; if you do not lose weight, you will gain weight, and the healthy and solid body tissue, not fat.High temperature yogaprecautionsprecautions OneEach fitness method has its own special features, and hot yoga is no exception. For this reason, people who practice hot yoga pay attention:First of all, practicing hot yoga will put some pressure on the heart and respiratory system, and people with heart disease, hypotension or weak constitution should be cautious.Beginners may feel dizzy, which is a normal phenomenon.Pay attention to the time of time when you practice, rest properly on the way, and supplement water.Secondly, it is recommended that students do not eat three hours before the exercise. Drink a large glass of water in 20 minutes before the exercise. Do not eat within 1 hour after the practice.Due to the cold winter and the temperature difference between indoor and Outdoor, special attention should be paid to preventing colds. It is best to bring a thick clothes. From the hot yoga room to the locker room, it is not careless.It is best to take a bath after 20-30 minutes, otherwise the muscle joints that are completely relaxed in exercise will easily become stiff.In practice, you must always breathe with your nose: so that you can filter dirty air and harmful bacteria, or stabilize the nerves to make your body healthier.Practicing hot yoga must also follow the step -by -step rhythm, so that it will have good results.Once you have too much sweating, dehydration, nausea, over -fatigue, abdominal pain and other symptoms, please stop practicing immediately and ventilate.If the symptoms have not improved after trying several times, it means that your constitution is not suitable for this yoga system. It is recommended to choose other.It is easier to accept the gym and pay attention to exercise.If you rarely exercise, it is recommended to choose carefully.You can try it first to see if your body can accept it.People with severe colds, fever, kidney disease, diabetes, dysentery, heart disease, severe eye and ear disease, maternal and ear disease, maternal, and hypertension are not suitable for practicing hot yoga.Do not eat 2 hours before practice. The blood needed by the stomach during food digestion can only be deprived from cycle blood full of oxygen. In severe cases, it may produce hypoxia, dizziness, nausea, and heartbeat.During the practice process, you must add enough water to drink water during the time period. Do not drink too much pure water. It will wash away the minerals in the body.It is best to drink sports drinks rich in minerals and electrolytes.Taking vitamin B before practicing can prevent dehydration; taking vitamin C and vitamin E after class can antioxidant.towels and water should be brought during practice.Do not take a bath immediately after exercise. Wait for the dryness of the sweat, and then wash the pores after shrinking, which is more conducive to the discharge of toxins.All precautions for yoga are suitable for hot yoga.Practice 2-3 times a week, 70-90 minutes each time.Beginners may be difficult to adapt to the pressure caused by this high temperature to the heart and respiratory system. There is a reaction of dizziness. This phenomenon is normal.At this time you can lie down and rest.Practicing hot yoga through breathing adjustment, can also achieve the effect of meditation.Hot yoga retains the original 26 -type movement of the original Hada yoga, scientifically arranging the order of pulling and heating according to the characteristics of human muscles, ligaments and tendons.This can be different from ordinary yoga. It must be carried out in strict accordance with the coach's guidance during practice, otherwise it will be difficult to achieve the improvement of the hot yoga step by step."Magic chair", "Eagle", "Warrior", "Tree", "Snake -like", "Baby Relax" ...In the routine, some special practice balance, some belong to the stretching movement, and some are relaxing physical exercises.precautions IIyoga is a way to lose weight that many people like. In order to quickly achieve a better weight loss effect, many people like to replace it with high temperature yoga. So what should we pay attention to when practicing high temperature yoga?1. Move with breathingWhen doing action, you must cooperate with breathing without special requirements. Do not close your breath.All yoga position methods must be completed with slow breathing, and the action of breathing also abides by the principle of SZS.2. Do action slowlyThe most correct and most important thing is to slowly stretch the muscles to prevent accidents such as muscle strain or fracture caused by excessive motion.3. Consciousness focuses on the main partsWhen entering the ground position method, all the attention should be focused on the main exercise parts, and the physical feelings should be carefully experienced, and the consciousness should be avoided.When the spiritual concentration, a large amount of blood flows to the part of the exercise, which plays the effect of promoting blood circulation and removing excess fat here.4. Eliminate laughter and speaking in practiceTo prevent laughing and speaking in the practice, yoga exercises are the practice of fusion of breath and body movements. Laughing and speeches can cause dispersal and lost breath, especially when doing some inverted and physical reversal positions, the deep breath is particularly important.5. Keep static when completing the postureThe static state after the posture of the posture practice is conducive to the practitioner to experience the serene feeling of "quietness". At the same time, it is concentrated in the exercise site with ideas, and then improves its own perception.6. You must ventilate at high temperatureHigh -temperature yoga has high requirements for the surrounding air. Therefore, when practicing high temperature yoga at home, not only must you create a high -temperature environment, but you should also maintain good indoor air circulation.The high -temperature practice environment will make people sweat a lot. If the ventilation is not good, it is easy to dehydrate.The best solution is to open an air humidifier.High -temperature yoga is a specific exercise that practice in a specific environment, which can make the body achieve more comprehensive exercise.7. Do warm -up action before practicingBefore practicing, do some warm -up exercises.Smalical stretching and twisting can increase the elasticity of the body, and prevention cause muscle contusion due to sudden exercise.If dizziness, nausea and other adverse reactions occur during the practice, stop exercise immediately.Turn back to the normal temperature environment and rest in the place where air circulation.High -temperature yoga needs to supply the supply of polyburies during the exercise. During the practice, pay attention to adjusting breathing to maintain sufficient oxygen in the body.Avoid exercise damage.8. Hydrating homework is in placeHigh -temperature yoga consumes a lot of water in the human body, and practitioners often sweat.A normal person may consume nearly one liter of water for an hour.At this time, if the water is insufficient, the body will feel uncomfortable, and even dehydrate and coma.Therefore, before starting practice, you should drink a large glass of water, and you should pay attention to hydration during the practice.Do not drink a lot of water after finishing, this will increase the burden on the heart, causing some organ blood supply to keep up with.Due to a large amount of sweat in high temperature yoga exercises, water should be continuously replenished to prevent the body from dehydrating.
[Breast Enhancement Yoga] Breast breast yoga is effective? 10 minutes before bedtime breast enhancement yoga
[Breast Enhancement yoga] Breast breast yoga is effective? 10 minutes before bedtime breast enhancement yoga1. 10 minutes before going to bed breast breast yoga1. Simple breast opening yoga(1) First put your hand behind your body, tight fingers, put away the abdomen and ribs, and make the preparation movement of straight waist.(2) Then the back of the spine up, inhale, straighten your hands back, put the collarbone out, and maintain 5-10 breathing.(3) Slowly relax and maintain Smooth breathing, and inhale again, hold your back up upwards, straighten your hands back, the collarbone stands out, turn your upper body to the right, and keep it 5 to 10 times.(4) The same step on the left, then return to the middle, and slowly breathe and relax.2. Slim upper arm yoga(1) Relax and maintain Smooth breathing first, put away the abdomen and ribs, and make a preparation movement of straight waist.(2) The first step is to hold your palms together on your chest.(3) Then put your elbows in and closer. Pay attention that there must be no gap between your arms.(4) Then inhale, improve your hands upwards, spit out and relax, and then pull up and pull up. Such a movement is about 5-10 times.Is breast enhancement yoga effective?Of course it is effective.yoga is a good way to shape the body and create a body curve.Breast enhancement yoga can not only correct the chest shape, but also prevent and improve the sagging of the chest, increase the pectoralis muscle, and make the breast more firm and elastic.Breast breasts require long -term exercise. Only in this way can you see the changes in the chest more obvious.First Form: increaseSTEP 1: Inhale, stand upright, bend your hands to 90 degrees, your elbows and palms are as tight as much as possible, and hard inward;STEP 2: Slowly exhale, start up to maximize your hands, maintain a movement for about 10 seconds, and repeat 10 times;TIPS: This set of movements can improve chest expansion and make the chest lines on both sides firmer.Note that your body should be as straight as possible, don't hump.Type of the second: left and rightSTEP 1: Stand up straight, the palms of your hands together, the elbow increases to the chest, inhale first; first inhale;STEP 2: Slowly exhale, keep the upper body without moving, squeeze the palm inward, move to the left as much as possible, stay for about 10 seconds, and return to the original position;STEP 3: Inhale, then exhale, move to the right as much as possible with both hands, and stay for about 10 seconds.The left and right sides are once, and the movements are repeated 10 times;TIPS: This set of movements can make the chest stronger, and it can also reduce the worship of the arms.Pay attention to the force when the palm is squeezed inward, and the elbows should be kept balanced with the chest when the left and right are rotated.Third Form: Stretching the chestSTEP 1: Straight body, fist with both hands, raise your elbows to your chest, 90 degrees angle with your chest, inhale;STEP 2: Push your hands forward, try to force your chest as much as possible, and repeat the movements about 10 times;TIPS: This set of movements can make the chest stronger. Pay attention to straighten your hands and not bend.Fourth Form: Elbow TenStep 1: Open your hands with both hands, bend your elbows 90 degrees, inhale first;STEP 2: Slowly exhale, press the elbow to press the middle to the middle to the middle of the two hands and elbows completely fit. Relax after staying for about 10 seconds, and repeat the movement 10 times;TIPS: This set of movements can improve the outward expansion of the chest, making the chest more firm.Fifth Form: Overlapping armsStep 1: Inhale first, flex the elbows of your hands, overlap your chest;STEP 2: Try to extend your hands on the left and right as much as possible, maintain the action for about 10 seconds, and repeat 10 times;TIPS: This set of movements can be lifted up to the chest, which can prevent sagging of the chest.Note that when doing action, you must put your hands in your chest. Excessive or too low will affect the effect.Type of the sixth: palm painting circleStep 1: Straighten your hands straight forward, do not flex your arms;STEP 2: Taking the shoulders as the center point, the palm of the hand draws a large circle forward;STEP 3: Then draw a large circle backwards, and repeat the movement 10 times before and after;TIPS: The larger the amplitude of this set of movements, the better, and use your hands to draw the circle as much as possible. You can feel that the muscles in the upper and lower positions of the chest are also ideal.
[Fitness protective gear] What 4 common fitness protective gear has fit
[fitness protective gear] What 4 common fitness protective gear has fitIn order to pursue a strong physique or perfect posture, people slowly start fitness exercise.However, during exercise, it will cause damage to the joints and other parts to varying degrees. We must not exercise blindly. We must have a purpose for our daily fitness and pay attention to time and strength.No matter how much you love sports, you should also pay attention to the protection of your own body.Just as riding a Cycling equipment, Fighting equipment with Fighting.fitness also has its own professional equipment. I believe that friends who like fitness have their own equipment, such as gloves, help bands, waist guards, knee pads, and so on.But we must clearly understand their use, and use them correctly that they can make us more effective.glovesDuring our fitness, 60 % of muscle strain occurred on the wrist.When exercising, wearing Fitness gloves can play a good anti -slip effect, improve the stability and safety of exercise, and at the same time can increase the grip and strength of the handheld equipment.Choose a fitness glove that is suitable for you to protect your wrist safety during exercise, avoid sprains during exercise, and avoid tendonitis caused by frequent exercise.For professional sports gloves, we must have good breathability and comfort, enhance the strength of the wrist, and fully show the posture of your exercise.Pink pink fitting gloves to satisfy your girl's heart.Elastic and breathable fabrics reduce sweat and maintain dryness and comfort during exercise.The palm of the palm adopts a intimate non -slip design, wear -resistant and comfortable, which can help you better complete the movement.There will be no sense of negativeness to wear, thin and stylish.Selected PU material, exquisite and atmospheric.To choose a size suitable for you, if the size is incorrect, it will not be casual, affecting the fitness effect.WaistIn order to protect the waist during exercise, choosing a professional waist protection can play a good role in protecting the waist while strengthening your waist strength.Because the waist will suffer more gravity during exercise, because of their improper force, it will cause poor exercise effect or even strain.As a waist with many fitness movements, a professional fitness Belt provides you with the most basic waist protection during exercise and provides stability during exercise.Adopt the physical waist support brought by you in the eight -rooted metal support bar, strengthen supporting the waist, and scientifically support the waist.The elasticity of free adjustment meets the use of different heights.Light and breathable fabrics, 360 degrees surround the fence to avoid damage during exercise.The dual reinforcement design with stronger restraint power to prevent displacement during exercise and strengthen the protection of the waist.When you first started, it will taste, and the breathability will disappear for a long time.The fashionable and exquisite sports Belt, which is moderate and soft. Although it is tight, it is full of elasticity and can provide you with professional sports protection.Lightly breathable and heat dissipation, pressing exercise pressure protection.You can freely adjust the size and use mesh -breathable fabric to keep your dryness and comfort.The C -type steel strip is more convenient to use the waist curve, which is more convenient to use.Help beltWhen you need to use a greater grip, choose a Help belt, which can increase the grip for you and prevent training because of improper grip.In order to be able to complete more times, make exercise more professional, improve muscle vitality, and use a Help belt to make your exercise more happy.Choose a professional Help belt, which can adjust the tightness and the design of the magic sticker, which is more convenient to use.Comfortable and breathable fabrics will not have any discomfort of sultry and sweating.Moderate thickness, surrounded by 360 degrees, and the elastic band design of the thumb to effectively prevent displacement during exercise and strengthen the protection of the wrist. At the same time, it will increase the grip and make exercise more professional.Slightly somewhat thread, but it will not affect use.KneeMany times we will perform squats. In the process of fitness, the knee joint can be said to be the main part of load.In order to be able to bring you sufficient motivation and protection, exercise the activity of leg muscles, and reduce damage to the knee joint.It is important to choose a knee pads that suits you.The fitness knee pads designed by magic stickers can freely adjust the design, meet the needs of people with different figures, and make exercise easier. Whether it is squatting or other fitness, it is very suitable.Vibrant color, comfortable and breathable fabrics do not feel sultry.Moderate thickness, soft and Skin -friendly, can play a good package, protect the knee during exercise, and reduce the pressure on the knee during exercise.After a period of use, you need to let go and relieve it, otherwise there will be a slightly tight feeling.When fitness, you must choose a professional protective appliance.Not only to protect your exercise health, but also a must -have helper that can improve your exercise effect.
[Yin Yoga] What is the difference between yoga and yin yoga in the basic action of Yin Yoga?
[Yin yoga] What is the difference between yoga and yin yoga in the basic action of Yin yoga? 1. What is Liu yogaLiu yoga is a genre born and established in Europe and the United States after the spread of yoga to the West.Its practice style and difficulty are between the two.Its extension, strength, flexibility, endurance, balance, and concentration.The connection between its asanas gives people a sense of success, so it is called "flowing yoga".Liu yoga emphasizes the harmoniousness of exercise and breathing. Each movement must stay longer and carefully experience the physical feelings.Flowing yoga is a mixture of Harch yoga and Azusga yoga. Its practice style and difficulty are between the two.During the practice, the flowing yoga acts like a Smooth action combination like flowing water to strengthen the body. It is more important to emphasize stretching, strength, flexibility, endurance, and concentration.Tightly connect.The connection between its asanas gives people a sense of one go.Suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year of practice of Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention. Second, the difference between flow yoga and yin yoga Flowing yoga and yin yoga can be said to be quiet, each with its own characteristics.Simply put: different practice forms; different breathing; different positions; different positions; different ideas; different curriculum arrangements.Yin yogaYin yoga is a medical advantage in the basis of yoga practice and experience, combining the essence of Chinese Taoism and martial arts.Yin yoga emphasizes the relaxation of the whole body, clear all thoughts and combined with slow and natural breathing, maintains long -term movements, exercise bones and its connection tissue, regulate the nervous system, enhance endurance to achieve physical and mental integration in the state of completely relaxing muscles to achieve physical and mental integration.realm.Yin yoga is a quiet yoga exercise.Seding from the great Chinese philosophy -Lao Tzu's Taoist doctrine.It emphasizes the deep muscles of the entire body stretching and clearing all the thoughts of the brain.The purpose is to relax us more comfortably.You can stretch your body freely.The movement of the movement is long, and the slow breath can completely relax the body's muscles. It pays attention to its own experience and exercise the endurance of people to achieve the connection tissue of stretching bones.Suitable crowd: suitable for people of different ages, challenging.The yin and yang are peaceful, slow and powerful, there is quiet in movement, and there is movement in the quietness, which is equivalent to Tai Chi in Chinese martial arts. Tai Chi in yoga is yin yoga. And Liu yoga is suitable for healthy young people, people who want to lose weight and detoxify, and those who cultivate for more than half a year for Hashe yoga are not recommended to practice weak and sick people.It can be well conditioned for people with mild autism and inconsistent attention. The concept of Yin yoga is related to some new theories of Taoism and Chinese medicine (mainly acupuncture). Third, the principles of yin yoga exercise1.Keep a long time2.Relax3.Yin and yang complement4.Huste yoga should be more, yin yoga body can be less5.Pay attention to the seasons of the exercise season environmental temperature6.Keep spine bent at the front song position7.The lower body position is heavy, and the upper body position Fourth, Yin yoga Basic Essentials1.The front curved is negative.The front curved movement makes our head and heart at the same height, so the blood is easier to enter the head.At this time, our myocardial muscle was relaxed and blood pressure was reduced.This kind of movement can help us relax.2.Back bend is positive.Back bending moves the spine while activating our nervous system and Ren Du two veins.Such movements can inject energy into our body.3.Usually in the morning or cold seasons, we need positive exercises to make our minds sober and increased in body temperature.In the evening or warm environment, we will need to be a negative practice to calm our minds and relax the body.4.The more positive our practice is, the more diverse the movement will be; the more the exercise is to the negative, the more monotonous the movement is.5.Breathing and meditation are two important parts of Yin yoga.First, the emphasis is the connection tissue of the Bone of the body, ligament, lubrication and solaric membrane between bones, and using yoga's position method. Each action is resting for a period of time, 3-5 minutes, sometimes even 10 minutes, mainly mainly, mainlyThe exercise part is the Bone and the lower back.Therefore, during the practice process, it focuses on the stretching of the body, moves slowly, and maintains a long time within its own limit to achieve good results. This is also its biggest feature.Second, slow and slender breathing, the static time of the movement is long, so that the muscles of the body completely relax, so as to achieve the connective tissue of the stretching Bone.Third, let feelings go inward and pay attention to your own experience.Fourth, exercise the endurance of people and lay a good sitting foundation for the cultivation process of yoga.From the human body, blood and muscles are positive, and bones and internal organs are negative, but this understanding is relatively speaking.Combine the balance.The emphasis is the extension and pulling muscles, massage the internal organs, strong spine, and slow and slender breathing, regulate the nervous system to achieve a realm of physical and mental integration.Most of the usual practice belongs to yoga.Practice object: Ordinary men, women, and children can practice.For practitioners with Bone injuries, they need to consult a doctor to agree to practice. Fifth, the basic movement of Yin yogaseizaSit your hips on the heel comfortably to stimulate the ankle.At the same time, the abdomen tightened, and the spine was naturally straightened.Put your palms on your thighs, your eyes are closed, and breathing for 1 minute.Half StirrupLie on the ground with your hands, gently hold your legs and feet stretching up the side, and bend your knees.In order to relieve hip tension, do not leave the shoulders while keeping breathing evenly.Make 5-10 times on each leg.DragonOne leg is in front, one leg is back, the front leg is flexed, the hind legs are straight, the calf and instep are sticking to the ground, the legs are on the same plane, the hips are relaxed, and the two hands naturally overlap on the front leg knees.Do 5-10 times on the left and right, and keep for 1 minute each.dragonflySit on the ground and gently open your legs to the side, lean forward slightly forward, stimulating the sleeding nerves.Pay attention to your ability, and feel the stretch of the inside of the thigh.cradleLie on the ground, bend your legs, hold your knees with both hands and pull it to your chest.H buttocks leave the ground, waist to the ground.Keep for 1 minute, then lie down and relax, repeat 3-5 times again.
How do office workers exercise their bodies?How do office workers arrange time to exercise their bodies
How to exercise in office workers1. Walk or ride to get off workIf the company is closer to the place where it lives, such as walking or cycling for half an hour, it is recommended to walk or ride to get off work, so that it can save some tolls and exercise to their bodies.But how to encounter special weather, such as heavy snowy days and heavy rain, it is safer to use public transportation.2. Use physical games to do exercise at homeNow there are many physical games to support many exercise methods, such as playing table tennis, tennis, bowling, can also be used as yoga and dancing. You can choose your favorite exercise method to exercise yourself.But be careful not to affect downstairs, because these exercises are more severe, and do not exercise too long to avoid being affected the next day.3. Go to the gym to exerciseFor friends with conditions, you can choose to regularly go to the gym.Professional coaches are generally guided in the gym. You can arrange your exercise courses according to the designated coach.exercise your body step by step.4. Periodic activities at workWhen you are at work, do nt sit in front of the desk in unchanged, you can get up every time, such as 1 hour, you can do your legs and feet, and promote the blood circulation of your own parts.Note that you should also exercise your eyes, you can do your eyes, or look at the fatigue of the eyes from the distance.5. Do exercise regularly on weekendsBecause I usually go to work and I am busy, I may often work overtime.In this case, you can make good use of the weekend time, and the whole family can climb the mountain together, visit the Park, and contact nature.Friends who like sports can participate in a ball game, such as playing a football with good friends, or playing a basketball, and so on.6. Regular physical examinationThe body must be exercised well, and it is important to prevent it. Regular physical examination is important.If there are hidden dangers or potential problems in the body, you need to be treated as soon as possible, and you must not be dragged back.The most suitable movement of office workers1. PlatiPrate's movements are slow and clear, simple and easy to learn, and people of all ages can practice.Stretching and stretching training can help office workers exercise the muscles that have not been exercised for a long time, and can effectively reduce the fat on the waist.2. swimmingswimming can not only exercise myocardial muscle, increase the blood output of the heart, but also enable people to strengthen respiratory function and increase lung capacity.Those who often swim can not only maintain a proportioned figure, but also have a white and Smooth Skin.3. Hot yogaHot yoga has a good elimination and relieving effect on physical fatigue, rigid bones, loose muscles, and fat accumulation. It can help office workers improve the softness of the spine while effectively alleviating migraine and cervical pain.4, pedal exerciseThe aerobics on the pedal are the movements and pace of various gymnastics on the pedal.This is a very fashionable fitness and leisure sports, which are lower limbs and hips.The overall of the pedal is superior to general bodybuilding in its safety, especially suitable for office workers who want to improve the lower limbs and hip shapes.5. Adult balletThe biggest benefit of adult ballet is that it can change the body. Those who often practice will naturally bring the self -confidence and elegance in ballet to daily life to effectively improve their temperament.There are a lot of movements and arms in the basic movements of ballet, which is especially suitable for white -collar workers in the office to relax the tense shoulders.6. Interior ChineseIndoor ball balls are a fast -paced sport, which allows participants to get a large amount of exercise in a short period of time.Frequent aperture has a good promotion effect on human endurance, explosive power, cardiopulmonary function, tendon strength and other functions. At the same time, it can also greatly improve human physical coordination, reaction judgment ability, psychological tolerance and self -control ability.Finger fucking farewell to the mouse hand1. Finger push -upsIf you use your fingertips to make push -ups a bit difficult for you, then try another simple way: kneel on the ground instead of traditional standard push -up positions.You can extend your fingers up in this posture and do "push -up" exercises in the wall, and move the entire body back and forth by using the power of your fingers to simulate push -up exercises.2. Finger bounce emptyPut your thumb and the first finger you want to practice together to make a posture to play your finger.After doing several exercises, you can change to another finger, then practice to the little finger in order, and finally go back to the beginning and make it again.3. Holding tennisTake a tennis in the palm of the palm and then hold the tennis repeatedly.This exercise can be performed without tennis. Just try to hold your hand tightly into a fist, hold your fist steadily for a few seconds, then relax your hands and make the five fingers fully stretch.At the same time, pay attention to separate the five fingers at the same time.Keep this stretching action after a few seconds before repeating fist exercises, which can make your fingers fully stretch, alleviating stiffness and discomfort.How do office workers arrange time to exercise their bodies1. Make full use of the time on the way home to get home.During this time, we can use different transportation to achieve the purpose of exercising.Those who are close to the unit can go to work at all, both healthy and environmentally friendly.Those who are slightly far away can ride a bicycle, and can also achieve the purpose of exercising.If you are far away, you can take a bus, subway, etc., so that you can walk for a while even if you take a car, you can also increase your daily exercise.If you have to drive, it is recommended to take out one day a week, and use other travel methods that can increase the amount of exercise, which has achieved the purpose of exercising your body.2. Noon break timeIn fact, many people have not used the noon break.Many people have used noon to entertain, such as watching movies, TV series, browsing webs, chatting, and so on.But I don't like to stand up and exercise.In fact, why can't we take a walk in 10 minutes at noon?Hundred steps after a meal, live to ninety -nine.You can take a walk after lunch, which is very good for health.If you really don't want to take a walk, you can take a nap for a while, and sleep is a recovery of the body.3. You can do an appropriate amount of exercise before going to bed at nightIn fact, everyone will always have a free time for ten minutes.In fact, you can do some mild exercises during this time.For example, you can move the cervical and lumbar spine and appropriately move your limbs.It is recommended not to run violently, otherwise it will affect sleep, and it will be lost.Also, if you do nt work overtime at night, it is recommended not to sit on TV or surf the Internet. In fact, you should stand up and do some appropriate exercise.4. During the gap at workSome people say that I am too busy during the day, and even drink saliva!In fact, do we really do this every day?No.This time, it is only a few days.In fact, in the day, we will inevitably have a low work efficiency for a while. In fact, many people spend the Internet or daze.I suggest that why not go in the corridor and move a little bit.This will not only affect your work efficiency, but also exercise your body.And when you stand up and pick up the water, you can move your body appropriately when you go to the toilet.5. Weekend or holidayFinally weekend!Wow!The holiday is finally here!Some people have started playing games crazy and watching TV.In actual weekends or holidays, you can take a while to exercise.Climb with your family, or friends, play a ball and so on.Not only adds feelings, but also exercise the body.There is also a holiday, do not completely disrupt your laws of life. This is not good for health, nor is it good to devote you to work after the end of the holiday (weekend or holiday syndrome).Pay attention to the weekend or holiday, relax yourself, not indulge yourself.6PersevereOf course, the healthy exercise of office workers is expensive.Do not fish for three days, two days of drying the net.We persist as a good habit of our lives.In fact, our body is like a machine and requires us to maintain it.exercise is to maintain the machine of our body.If a machine is used only without maintenance, it will fail sooner or later.In the same way, our body is excessively used without exercise, and there will be problems.Conversely, health is a strong guarantee for our money, status, career, love, marriage, etc.With health, we will have happiness!