Jogging to lose weight, the method is correct

Jogging to lose weight, the method is correct

If you want to lose weight by jogging, it is best to run 3-5000 meters every day, just run as normal, without running on the forefoot.
After running, you should perform muscle stretching for about 15 minutes. (Pressing legs, expanding the arm, stretching the shoulders, waist and knees, neck winding, bouncing in place, etc.) will have beautiful muscle lines after a long time!
And it helps you to grow taller, which is good for you. It is very important to become a handsome man in the future!
  Run 5,000 meters a day, not too slow.
  拉伸运动15分钟  俯卧撑 每天4组,每组15个(要扶窗台的高度)  仰卧起坐 有助于减肚子,练腹肌 每天3组,每组30个  如今越来越多的都市白领已Jogging is a way of life that is simple and easy to achieve your dream of a beautiful figure.
In the morning or evening, put on breathable sportswear, put on comfortable sneakers, find a path suitable for running, and jog with the surrounding green.
  Run1 更加聪明  慢跑前要做好准备  做有氧运动前充分地将身体的潜在热能调整到准备状态,有利于身体内机能的调整,激发身体中的“GHRELIN”激素,促进脑内学习区域的神经细胞,一定程度上可以提高记忆力  ◎慢跑前的准备动作你要会哦!Stand with your hands on your hips and alternately move your ankles.
  ◎ Reduce psychological stress: Continue to be in a highly competitive environment. If you do not rule out nervousness, mental and psychological stress, you will always be at a disadvantage.
Moderate jogging preparation can alleviate the psychological burden and maintain a good mentality.
  ◎ Practice flash point: Warm-up exercise can increase muscle temperature and make muscles soft and not easily strained.
  ◎ Practice Index: ★★★ ◎ Practice Time: Before running (prepare for action), you can practice at any time.
  Run2 is healthier Time & speed is the key to fast health and weight loss. The time and speed of jogging depends on the pace of the running. The general aerobic exercise time is 20 to 30 minutes. Too long will cause muscle fatigue to be detrimental to health.
  ◎ Speed exercises need to be mastered.
When jogging, first raise the legs alternately, move the hip joints, and then gradually increase the speed. The knees touch the upper abdomen as much as possible. The arms swing forward and backward. When the running, the forefoot touches the ground first, and the whole foot reaches the ground.
  ◎ Improve cardiopulmonary function: Persistent jogging will cause the heart to contract, increase blood output, lower the resting heart rate, lower blood pressure, and improve the body’s health index.
  ◎ practice flash point: can speed up blood circulation, increase muscle oxygen uptake, but the speed should not be too fast, the aerobic heart rate is controlled at 60% -80%; to avoid ineffective exercise, fat will stop decomposition under anaerobic conditions,In addition to the above heart rate control, fat loss is not guaranteed.
  ◎ Practice Index: ★★★ ◎ Practice time: early morning or evening is better.
  Run3 is more beautiful Fully burnt fat shaping After jogging, stretching the body can make the excess fat in the body burn well, let most parts of the body exercise and shape your perfect S curve.
  ◎ The correct posture and relaxed attitude are beautiful.
Place your hands on top of your head, close together to stretch and stretch your torso.
  ◎ Effective shaping and fat reduction: Regular uninterrupted jogging exercise can consume a lot of excess fat in the body, while post-running auxiliary exercises, such as stretching the body, are shaping the body’s beautiful S-shaped curve and strengthening the muscles.The best choice for strength and endurance.
  ◎ practice flash point: After jogging exercise, do the right amount of stretching, you can ease the heart rate of overspeed.
  ◎ Practice Index: ★★★★ ◎ Practice time: early morning or evening is better.
  Tip: Micro-sweat jogging to lose weight fast In many weight-loss methods, the best way to lose weight is “slightly sweating long distance jogging.”
I am deeply touched by this.
  I am 45 years old. I have been engaged in physical education for more than ten years. I once reduced my physical activity due to my facial muscle spasm and followed the doctor’s advice to pay special attention to nutrition to prevent facial muscles from appearing more problems.
However, in only two years, the abdomen became increasingly “rich”. The “general belly” was getting higher and higher, and the weight reached 82 kilograms. In two years, it actually increased by 7.
5 kilograms, in addition to panic, the author read a lot of health information, and finally decided to use “small sweat long distance jogging” to lose weight.
After more than two years of protracted war, the weight dropped to 76.
5 kilograms, just 1.
In the case of the 75-meter head, it basically recovered to the standard weight, and the face pumping was unexpectedly relieved.
  My experience is: get up at 6:30 in the morning (coating winter thick and thin, do not wear shorts, in order to keep warm and sweat), to the standard sports field with 400 meters runway, first run 3 laps or run alternately.Put the body into a slightly hot state, then, before the sole of the foot touches the ground, use a large step or a large step, feel the effort to jog 4 laps at a moderate speed, and take 5 steps between one breath and one breath.2) Make the exercise in aerobic state, so that the heart rate and respiratory rate can endure itself.
When the body enters a slight sweating, slow down slightly, with the whole foot on the ground, and then run 5 times in an effortless jogging state, this time is the key time for weight loss.
The number of laps is memorized by three laps, four laps, and five laps. If the number of laps is 12, it is easy to confuse.
If there is no 400-meter runway in the local area, you can jog in a field with less cars or a basketball court, a small football field, etc. The time allocation is: run slowly for 2 to 3 minutes, then run for 5 to 6 minutes at medium speed, thenSlightly slow down and jog for about 10 minutes, the whole exercise process is 15 to 20 minutes, and the stride, stride and respiratory rate should also be able to endure.
  From the physiological point of view, the continuous jogging in the state of micro-sweat, the body energy supply will gradually shift from “burning” sugar to “burning” fat, so if you sweat for 5,000 meters or 20 minutes, you will consume a lot of body.Fat, so as to achieve weight loss and maintain the ideal weight.
  After the sweating and jogging, do some relaxation activities, such as walking slowly, kicking the legs, squatting, turning the waist, and expanding the chest.After the body temperature, the heart rate basically returned to normal and then returned to the room.

After returning to the house, it is best to replace the sweaty clothes, or put on the sweatshirt consciously before running, dry it after running, and wash it up to 3 times.

In addition, the use of this method to lose weight, generally do not need to do every day, jogging three times a week can be, or keep jogging can achieve the purpose, too tired, it is easy to cause a cold and other patients.

  In short, to lose weight according to the above method, as long as the principle of gradual progress, adhere to the long-distance jogging of micro-sweat after three years or so, coupled with appropriate diet diet, less than enough, can achieve the purpose of weight loss and weight control.

This weight loss method is also convenient, safe, saves money, and has remarkable effects. It is especially suitable for middle-aged and elderly people who often sit in the office to lose weight.

If you want to lose weight, you must eat more of these foods.

If you want to lose weight, you must eat more of these foods.

A recent study by French scientists shows that choosing a diet based on food color can help with weight loss.

  Green food helps to lose weight Green food mainly refers to various green vegetables, such as tender bamboo shoots, spinach, avocado, cabbage, and olive oil. These foods are neutral in color and do not contain high fat and rich in nutrients.

Many people are susceptible to feelings during weight loss. Eating green food is good for stabilizing mood and reducing tension.

Moreover, the various nutrients of green food are rich and balanced, especially vitamins.

  White food suppresses appetite white foods such as radish, tofu, milk, rice, ramen and yoghurt. Adding certain foods to the diet during weight loss helps to regulate vision and stability. For high blood pressure and high blood pressure dietersA lot.

  Black food brings nutritious black foods such as black sesame seeds, walnuts, black fungus, ganoderma lucidum, kelp, black fish, black chicken, etc., which contain less harmful ingredients and rich nutrients, which can bring sufficient nutrition to the diet-reducing people without giving weakness.The body brings a burden, especially for those who suffer from arteriosclerosis, coronary heart disease, stroke and other diseases.

  Red food stimulating appetite red food can make people eat a few mouthfuls, which makes it easy to overburden.

Therefore, these colors of food are suitable as the color of breakfast during weight loss, giving an exciting start to every day.

But for lunch and dinner, you should eat less of this kind of food. Otherwise, your appetite will eat more food, and you will accumulate it unconsciously.

Helping to sleep well before going to bed, learn to sleep nine strokes

Helping to sleep well before going to bed, learn to sleep nine strokes

In modern society, there are more and more people who can’t sleep well.

How can you make your dreams sweeter?

Recently, the US “Health” website taught the technique of “sleeping well”.

  Listen to light music before going to bed.

Especially the kind of music with sounds in nature, such as the sound of the forest, the calm and regular changes of the waves, can make people fall asleep quickly.

  Avoid adding meals before going to bed.

In particular, cereals and sweets can raise blood sugar levels, make it easy to wake up, and then fall asleep.

But you can eat less fruit, can help tryptophan better cross the blood-brain barrier, help sleep.

  Move the TV out of the bedroom.

Some pictures in the TV lens predict cerebral cortex formation and affect sleep.

  Sleeping in socks.

Studies have shown that wearing socks to sleep can reduce the number of wake-ups at night.

  Avoid using loud alarm clocks.

Advance let natural light wake you up.

When you have to use an alarm clock, it is best to put it 1 meter away from the bed.

  Take a shower before going to bed.

Taking a shower or bath can help to relax, lower body surface temperature and help sleep.

  Stick to the good habit of exercising regularly.

Exercise for at least 30 minutes a day can help you sleep better, but it is best to schedule it 2-3 hours before bedtime.

  Take a deep breath before going to bed.

Meditation or let your partner give you a full body massage, completely relax your mind and body, relieve stress and make you more likely to fall asleep.

  Put on the blindfold.

If you live in a big city, curtains, blinds, and drapes are not likely to block every light. Especially if your spouse’s living habits are completely different from yours, the eye mask will take corresponding protective effects.

Blood lipid targets must be strictly controlled

Blood lipid targets must be strictly controlled

Dyslipidemia is the “culprit” of coronary heart disease and dilated stroke.

Blood lipids are a general term for plasma, triglycerides and lipids in plasma, and are mainly related to cholesterol and triglycerides.

Under the influence of factors such as hypertension, diabetes, smoking, etc., the endocardium is damaged, when the “bad” plasma (low-density lipoprotein hypertension) in the blood is drilled into the vessel wall through the damaged endometrium, on the vessel wall.Deposition, forming stable or distorted plaques, making blood vessels longer, or more likely to cause cardiac cramps or myocardial infarction.

However, dyslipidemia itself does not cause special discomfort to the patient. It is not easy to detect blood tests. It is a long-term silent process, from the rise of blood lipids to the discomfort of patients.For years or decades, we often call dyslipidemia an “invisible killer.”

Coronary heart disease, cerebral infarction, hypertension, diabetes, diabetes, obesity, smokers, men over 40 years of age and postmenopausal women are all key targets for blood lipid testing.

Cholesterol-lowering treatment can remove “bad” plasma in the blood, slow the formation and development of plaque, and even reverse the plaque.

Dyslipidemia is closely related to diet and lifestyle. Dietary therapy and lifestyle improvement are the basic measures for the treatment of dyslipidemia and throughout the treatment process.

In life, you need to reduce the intake of saturated fatty acids and cholesterol, and choose foods that can reduce “bad” cholesterol, such as phytosterols, soluble fiber.

Care should be taken to reduce weight, increase regular physical activity, and take measures against other cardiovascular risk factors, such as quitting smoking, limiting salt, and controlling blood pressure.

After a change in diet and lifestyle, if blood lipids still fail to meet the standard, it is recommended to start medication.

Taking medicine 4?
After 8 weeks, blood lipids and AST (aspartate aminotransferase), ALT (alanine aminotransferase) and CK (creatine kinase) were reviewed.

If you can reach the target value, change it to 6 per step?
Review it once every 12 months.

Such as treatment 3?
After 6 months of review, the blood lipids have not reached the target value, then need to adjust the dose or drug type, or combined drug treatment, and then 4?
Review after 8 weeks.

Adverse reactions must be monitored during drug treatment.

In the process of applying lipid-lowering drugs, unless the plasma level is up to standard, it can not be stopped at any time, because dyslipidemia is a chronic metabolic disease. If the drug is stopped, a large number of patients are at 1?
After 2 weeks, the blood lipids rose back to the previous level. The purpose of lipid-lowering therapy is to prevent cardiovascular and cerebrovascular diseases. Only long-term persistence can achieve this goal.

The disease associated with each person is different, and the target value of blood lipids required is also different. The more risk factors, the stricter the target control.

Therefore, in patients with existing coronary heart disease or diabetes, or patients who have had a stroke or myocardial infarction, the target value of blood lipid control is different from the normal value displayed on the test sheet.

The degree of blood lipid lowering by lipid-lowering drugs is related to the drug dose and the time of administration. After taking the drug 4?
6 weeks to achieve a stable lipid-lowering effect, need to review blood lipids, adjust the drug dose, adhere to medication will not further reduce blood lipids, but stable to maintain sustainable blood lipid levels.


What should I do when my intercourse time is short?

What should I do when my intercourse time is short?

Harmony of sexual intercourse should be based on love for the purpose of husband and wife life, while giving birth to a child, is also an important part of the couple’s love life.

The purpose of sexual intercourse is to share and express love for each other.

Whether the climax of sexual intercourse is not the most important.

Interviews should be paid attention to. The sexologists pointed out that the intercourse between husband and wife is like the military sports activities. You should not only pay attention to the final results.

It should be more attractive to the process of sports activities.

Otherwise, it will cause tension in the interpersonal process, but it will not reach the climax.

The sensibility experts who expressed love in time pointed out that it is very bad for couples to be silent when they are talking about each other and not revealing their feelings.

When you love, you should promptly reveal each other’s sexual feelings and help each other understand the sensitive parts and the skills to obtain sexual pleasure.

The way of intercourse is to have a slightly more uniform lifestyle, and people have a tedious feeling.

In fact, every couple’s way of expressing love is that many oysters can be seen in a variety of ways.

The two sides do not have to be too restrained, they can buy some adult equipment, such as a good-looking set, and a fun insider.

Just like a person’s taste, it needs to be constantly changing.

It can improve the freshness and attractiveness of sexual intercourse at the earliest, making the intercourse time more glamorous.

To create a good family life, couples should be prepared in advance, such as a holiday vacation, such as taking a shower beforehand, sending the child to sleep early, and more exciting topics related to making love.

Fruit goes to the fire, who is the supreme?

Fruit goes to the fire, who is the supreme?

What is a “fire”?

According to Chinese medicine, “fire” is one of the six kines, it is a cause, it is divided into heart fire, liver fire, stomach fire, lung fire, kidney fire and so on.

  A word of “fire” is ever-changing. It is not a matter of eating a melon and fruit that can cure the “hundred fires”.

It is best to eat bananas when you go to the fire. Generally, people think that it is best to eat bananas. The Chinese doctor thinks that bananas are sweet and sweet, and they are non-toxic. They have the functions of clearing heat and quenching thirst, clearing the stomach and cooling blood, relieving laxatives, and reducing blood pressure and diuresis.

For thirst, constipation and other yin deficiency dryness or blood heat stagnation is especially good.

If the spleen and stomach are imaginary, people with insufficient yang will eat the bananas, but the virtual fire will be more prosperous.

  Watermelon is a smoldering pet. Watermelon is a smoldering pet. It is a statement that “eat two melons, drugs don’t need to be caught”. In addition to annoying and quenching thirst, it has a great effect on nourishing the heart and calming the nerves.People who have cold and painful diarrhea are not suitable for eating.

  The nutrition provided by fruits and vegetables to the human body includes the following items: 1.

Provide vitamin C 2 .

Carotenoids are provided, and in the case of tomatoes, mainly lycopene 3.

Provide polyphenolic health ingredients, mainly flavonoids 4.

Provide potassium 5.

Provide supplemental fiber, eat more lychee, and then take litchi as an example. Pregnancy, hemorrhage and dampness patients overeating lychee, but there will be annoying heat, thirst, nausea and fatigue, and even severe bleeding and coma.

Such things as apples, oranges and pears are always the case.

Corn tea to edema is easy and simple

Corn tea to edema is easy and simple

When you wake up every day, will you be pale and swollen?

Have you ever heard of corn tea in slimming tea?

You may have eaten corn, but you may not have had corn tea.

  And you will doubt that corn tea can really lose weight?

In fact, this is to use the diuretic effect of corn itself, because it can eliminate edema, so if you are easily edema, you can drink more corn tea.

What is easy edema?

  That is, you wake up every day and feel that your feet and face, as well as your body, have a feeling of swelling. That is, your metabolism is not good enough, and there is a small amount of your usual toilet, which is less edematous.people.

  One way to make corn tea is to pour the fresh jade into a pot and pour it into the pan to dry.

  Second, the dried corn kernels are broken with a food processor or a juicer.

  Third, use a kettle to roll 2L of hot water before boiling, pour 50 to 100 grams of fried corn kernels, cook very hot and cold drinks!

  When you wake up every day, will you be pale and swollen?

Have you ever heard of corn tea in slimming tea?
You may have eaten corn, but you may not have had corn tea.
  This kind of tea won’t hurt your stomach. You drink as much as you like. If you look for corn, use the material used for popcorn instead!

Green tea can’t be drunk!

Green tea can’t be drunk!

Does green tea contain catechins?

Carotene, vitamin C, vitamin E, etc., can scavenge free radicals, delay aging, and prevent cancer.

Drinking green tea often prevents cell gene mutations and inhibits the growth of malignant tumors; it can lower blood fat, blood pressure, prevent cardiovascular diseases; it can also prevent colds, tooth decay and eliminate bad breath.

  It is flat and sweet. It has the functions of nourishing kidney and nourishing essence, nourishing yin and nourishing blood, nourishing liver and eyesight, moistening lung and relieving cough. Many health products contain bismuth.

It contains amino acids, alkaloids, betaine, physin and multivitamins, and also contains various linoleic acids.

  For the sake of convenience, many people simply put them together for brewing.

There is a “eight treasure tea” in the restaurant, green tea and glutinous rice among them. Although the amount of green tea is relatively small, it is not suitable to drink too much. Because the large amount of acid contained in green tea has a cohesive adsorption effect, it will adsorb in the sputum.The trace elements, which are substances that are difficult to absorb by the human body, are not conducive to health.

It is recommended that you drink green tea in the morning, appetizer, wake up; in the afternoon or evening, you can improve your health and sleep.

Are you swollen this summer?

Are you “swollen” this summer?

In the summer, many girls found that they began to have “tumor and swelling” problems. ▼ I woke up and swollen my face and swollen. I felt that I was not mentally sleepy and tired. I sat on my stomach for a day. The whole aunt seemed to be fat.Swelling small eyes swollen eyes 1.
Don’t drink too much water before going to bed, put the pillow up and sleep high.
The chamomile tea bag is taken out in the refrigerator and taken out, and applied to the eyelids to soothe and reduce swelling.
Ice is also effective for swelling of the face.
Massage: pat the cheeks every morning, or massage the skin along the cheeks while applying skin care products; 2.
A cup of coffee: A cup of black coffee in the morning helps diuretic and accelerates the body’s calorie consumption.
Apply a hot towel to your face: apply a hot towel for 15-20 minutes and change the towel every 5 minutes.
Leg swelling 1.
Sitting on the chair, holding the knees with both hands, the feet are close together, the heels are on the ground, and the toes are swung up and down;
Leave the chair and stand straight, stepping high on the leg.
Eat these dampness and swelling into the sky, the weather is hot and humid, eat more red beans can remove the body’s moisture.
At this time, it is the time when the Chinese medicine says “the heart of the summer”, and eating more red food can raise the heart.
Eating glutinous rice and small red bean soup in summer can remove the body’s moisture, such as edema in the morning, and some people are wet and humid in the body, drinking glutinous rice water can remove the moisture in the body.
薏米赤小豆粥 熬薏米赤小豆汤 is a lot of skill and attention.
The glutinous rice is very hard, and the red bean is also very hard. If it is kept in the pot, it will not be bad for more than an hour. It is a waste of fire or electricity, and it will burn the water and cause the bottom.
Therefore, the cooking method is to pay attention to: firstly, glutinous rice and red bean are soaked for a few hours, then put enough water in the pot, turn off the heat and turn off the heat, let the glutinous rice and red bean simmer in the pot for half an hour, then add fire and burn.After the opening for another half an hour, the red bean porridge was cooked.
If you have a pressure cooker, just boil it and then cook it for a while.
The advantage of glutinous rice red bean soup is that it will not be sticky and thick. It is always the smashed red bean and glutinous rice. The above is a light red soup. The active ingredients of glutinous rice and red bean are mostly in the soup.
It is this kind of clear and light phase that is not sticky and thick, in order to achieve the effect of clearing heat and dampness.
Red bean squid raw materials: squid 1 tail (1000 grams or more), red bean 100 grams, dried tangerine peel, pepper, grass and fruit 7.
5 grams.
Practice: Remove the squid from the scales, smash, remove the internal organs, and wash.
Wash the red bean, dried tangerine peel, pepper, and grass fruit, stuff it into the belly of the fish, then put the fish into the casserole, add onion, ginger, pepper, salt, and pour the chicken soup.
After about 5 hours, the fish can be cooked and then sprinkled with chopped green onion.
Efficacy: There are qi and stomach, spleen and dampness, diuresis and swelling, the effect of weight loss.
Winter melon red bean soup ingredients: 500 grams of melon, 40 grams of red beans.
Practice: boil the two bowls of melon and red bean and add water for 20 minutes.
Usage: No salt or less salt, 2 times a day, eat melon soup.
Role: Lee urination, edema, antipyretic.
Chezongzi red bean sweet glutinous raw materials: 200 grams of psyllium, 250 grams of red beans, 500 grams of glutinous rice.
Practice: simmer the water in front of the car, boil the red bean with the psyllium, until it is half rotten, then add it to the glutinous rice, cook until the glutinous rice is cooked, add rock sugar or sugar.
Efficacy: It has the functions of strengthening the spleen, nourishing yin, nourishing blood and benefiting water.
These foods have a good effect on swelling and phlegm. 01 Winter melon, melon, diuretic, anti-inflammatory, heat-clearing and detoxifying, can also sober up and lose weight.
Note: The function of melon diuretic edema is mainly in the melon skin, so it is necessary to cook the skin.
02 Mulberry mulberry has the effect of thirst, promote digestion, etc. Appropriate consumption can promote the secretion of gastric juice, stimulate bowel movements, promote regular bowel movements and reduce the retention of water in the body.
03 tomatoes and tomatoes to eat fresh tomatoes can diuretic and remove leg fatigue, reduce the problem of edema, if it is raw, the effect is better.
04 Corn mustard has a diuretic effect on humans, which can increase the amount of chloride excretion. Its diuretic effect is extrarenal, so it has a certain effect on edema caused by various causes.
05 薏仁薏仁 is a kind of food that we often eat in daily life, and the effect on edema is very significant.Coix seed is usually cooked into porridge or broth into soup. This method can dissolve the nutrients of coix seed from the porridge or soup, so that the nutrients are more easily absorbed by the body, thus promoting the moisture in the body.The metabolism, the purpose of diuretic, edema.

Want to be convenient and quick to remove dampness and swelling, there is also a good way to drink old Chinese medicine[薏仁茶]bid farewell to chubby wet no longer come!

My fattening plan four steps

My fattening plan four steps

This year set a new goal for myself, 噔噔噔噔~~~ Yes, it is fattening, and it is scientific fattening!

For weight, it has always been my most troublesome thing, from small to big, what Sangu Liupo I saw was thin, every time I heard people say that I am thin, I will be extremely depressed.

Therefore, this fattening plan can only be successful and cannot be defeated!

  Going to pounds today, the gross weight is 86 pounds, and it is 3 pounds thinner than before. It seems that fattening is an urgent task!

  In fact, I have always had fat, but it is getting thinner and thinner.

I have summed it up. The reason why the thicker and thinner in the past is mainly influenced by the mood.

I just read a lot of information about fattening on the Internet. I am currently sorting out a fattening meal list. If the trial is effective, I will follow Li Jiaxin’s public menu, and I want to increase the fat of the GGMM. Please wait patiently.Haha!

  First of all, attach four steps of my fattening plan: the first step of the fattening plan: keep a good mood every day.

The skin is stunned and the mood is even more embarrassing.

  The second step of the fattening plan: eat less meals a day, eat five meals a day (breakfast, lunch, afternoon tea, dinner, stay up all night), eat slowly when eating, help absorb.

  The third step of the fattening plan: proper exercise, proper exercise can improve people’s appetite, and can achieve the purpose of gaining weight without increasing fat.

  The fourth step of the fattening plan: a healthy meal with no weight gain (when I finish the white mouse, I will try it out after I have tried it). If I don’t succeed, I will become a fat pig. I can change it to a fat pig. I wantWork hard!

(Ma Zi, I am cheering together!)