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Yoga Physiological Serenity

Yoga Physiological Serenity

A tiring day, so tired!

I want to relax in another way, and “liberate” a new one.

May wish to pay attention to the “static” fitness method-yoga, which is different from the dynamic exercise, long distance running, and playing.

Come with a gentle piece of music, or you can lighten a furnace of aromatherapy and calm your mind . Wear body clothes, accompanied by gentle music, lean your limbs, slowly inhale, gently exhale, sometimes like spiritMonkey picking, sometimes like a pine crane spreading its wings, sometimes like a boa constrictor, sometimes like a kitten squatting . This is a scene that reporters saw at a yoga practice hall in the city a few days ago.

  After many years of emerging health sports such as aerobics and aerobics, some ancient fitness methods have recently become popular and become the new darling of the fitness and beauty market.

The most typical example is years of yoga.

  Experience: Practicing yoga both inside and outside “Practice yoga, the surrounding environment is very important.

Instructor Li Hua of a yoga studio in Quanzhou City told reporters, “On the scale of tranquility, you can settle your heart, gradually relax the slope, completely relax, eliminate distractions, and practice meditation.

You don’t need to stretch your ligaments during your practice. Just extend to your most comfortable position and stop where you can. Don’t force yourself to feel uncomfortable.

“Li Hua said:” After practicing yoga, you will feel more relaxed. Come with me and feel it. You will have an unexpected discovery!

After making the necessary preparations, the reporter came to the spacious practice room, where there are already more than 10 practitioners.

Accompanied by soothing music, the yoga class began. According to Li Hua’s tips, I first learned yoga and practiced it with scrutiny.

Some postures still have certain shortcomings. With slightly toe-tightening and straightening up, I almost feel unable to support it. I sighed and reached the end.

  At the scene, some of the members who practiced had fairly standard movements. They should have been practicing for a long time, but there were also several books that were as busy as me, but they were all serious in their studies.

Li Hua also takes care of the feelings of beginners, and reminds when necessary.

  After practicing the yoga posture, I was relaxed and rested. I was lying on the mat, feeling relaxed, physically uncomfortable, almost asleep in music, and my mood became much calmer.

  It seems that yoga can be used for fitness and fitness, and it can also adjust people’s mentality. Li Hua said: “Practicing yoga is particularly beneficial for people who are depressed and obstructed, and it is also very helpful for preventing diseases.

Yoga can best train people’s perseverance, cultivate self-cultivation in quiet practice, and cultivate good temperament and mentality.

“Practitioner: People’s inner peace. After practicing, I interviewed several practitioners.”

Energetic Ms. Zhu said, “I am 37 years old. I am the secretary of a company. I have been practicing for more than a year and a half. I came to practice because of inexplicable pain in my shoulders and shoulders, and it was not cured after spending a lot of money.

I started to feel yoga mysterious, but just wanted to try it.

I did not want to just practice it once, and the next day I felt different.

She smiled, and then said, “Yu persisted for more than two months, and the symptoms began to decrease, and now she is completely fine.

In addition, I used to lose my temper at will, but now my family members say that I am gentle.

“Ms. Zhang said in an interview:” Practising yoga has a calming effect, but the most important thing is conditioning.

By finely adjusting the internal environment, the breathing, heart rate, blood pressure, etc. can reach a normal or optimal balance.

Studying yoga has taught me to deal with people in a humble manner, which has a great impact on my life.

“Coach: Practice is not complicated. What does yoga include, and what effect does it have?

Li Hua told reporters: “Yoga can be divided into three parts, namely breathing, asana and meditation.

Asanas are mainly body movements, including bending, stretching, twisting, pushing, and squeezing. These movements can promote metabolism and blood circulation to human internal organs through massage-like effects.

Meditation is all about concentrating, eliminating all distractions, and focusing on your own breath, until you reach the state where the two things are forgotten and they are one with nature.

Li Hua told reporters that yoga is actually not complicated. Most practitioners only need to complete the prescribed movements in accordance with the coach’s instructions.

It doesn’t matter whether a beginner is always stiff or soft.

The main point of the action is to cooperate well with breathing to gradually deepen the correlation between the body and the mood. With restfulness and the whole body connected, you will be intoxicated by the joy flowing from the inside out, and get the complete relaxation of the spiritual world.

  The reporter saw in the practice hall that most of the people who come here to practice yoga are women in their thirties. Isn’t yoga suitable for other people?

In response to the reporter’s doubts, Li Hua explained with a smile: “In fact, yoga is suitable for people of any age and gender. As long as you like this sport, you can practice it.

You can practice at the gym, at home, outdoors, or even in the office, but beginners are best practiced under the guidance of a yogi.

The reason why most of the practitioners are women is that yoga movements are mainly soft and more popular with women.”Modern people’s life is getting faster and faster, and their mental stress is getting stronger. At the same time, due to lack of sufficient exercise, many people suffer from various acute and chronic diseases and have been replaced. Practicing yoga can help them regulate their bodies.

White-collar workers who have a successful career and work under pressure will naturally have a soft spot.

Sports experts teach you 10 tips to find the most suitable sneakers

Sports experts teach you 10 tips to find the most suitable sneakers

When you buy sports shoes, do you know how to choose the right sports shoes for you?

Here are 10 shoe buying tips from sports experts.

Understand foot shape.

Everyone has their own unique foot shape. Some people have normal foot shapes, while some people often bend their feet inward, and some people have one foot. Others have extremely high arches.

When choosing shoes, you must pay special attention to whether the design of the sports shoes matches your foot shape and whether it can provide proper foot support.

Learn about the sports you want in the army.

Different sneakers are suitable for different sports.

The best time to buy shoes is in the afternoon or after dusk, because then your feet will grow the most.

Try on shoes that are usually worn with the right thickness of sports socks.

Socks that are too thick or too thin can affect the fit of shoes.

Try it on with your feet, depending on the size of the retractable foot.

Try on two pairs of shoes with different shoe sizes, because the size standards of different manufacturers are not exactly the same.

The distance between the toe and the toe should not be too close, and there should be a finger-width gap between the end of the toe and your largest toe to allow the toes to be free.

Push your toes up toward the toe, and use your fingers to toe the front of the toe to see if the toe is too tight.

The heel should be close to the heel of the shoe, do not slide at will.

Put on socks, fasten your shoelaces, walk around or jog a few steps in the store to see if it’s comfortable.

Price is not the number one factor in choosing shoes.

Watch out for adolescent social fear

Watch out for adolescent social fear

A fifteen-six-year-old high school student did not dare to face the teacher and teacher’s mask. If she encountered a classmate, she had to take turns on the stage to avoid it.

The highest on the stage, in her words: “You might as well kill me.

“A survey of the mental health of middle school students shows that the psychological problems of middle school students are currently worsening, of which girls and high school students have obvious psychological problems.

This suggests that schools should pay attention to strengthening mental health education, early detection of symptoms and intervention measures.

  The host of the survey, Dr. Tang Yilang of Beijing Anding Hospital affiliated to Capital Medical University, told reporters that what led them to carry out this survey was both due to the decrease in the psychological problems of the middle school student population in related studies and because they were usually in hospitals.Hearing and seeing implanted middle school students’ mental health problems during the consultation.

  Referring to the female high school student who was afraid to step on the stage, Dr. Tang said that this kind of social fear is very common and it can develop into social phobia.

During middle school, a person’s physiology and psychology must undergo drastic changes. If they encounter psychological problems at this stage and do not solve them well, they may affect a series of socialization processes such as further education, job search, employment, marriage, etc.

  According to the reporter, a few years ago, a psychiatrist could see one or two typical patients with social phobia. Now, this disease is a common disease in mental health clinics and can be seen almost every day.
  Dr. Tang introduced that people suffering from social phobia, speaking to unfamiliar people, often have significant and persistent fears or fears when they watch sports or interact with the opposite sex, fearing that they will face a realmOr shame.
Or, once exposed to a similar environment, you always feel nervous, worried, and knowing that it is not necessary but cannot be eliminated.

Patients generally avoid the environment they fear. Unless they persist, they are also very distressed. They often experience anticipatory anxiety and physical symptoms such as sweating, red ears, and transplantation symptoms.

  Dr. Tang said that social phobia and social phobia are two different things. Many people have experienced phobia before, indicating that they initiated a survey of the status of social phobia among 1,337 middle school students in a middle school in Beijing, and 67.5% of students saidI have occasionally experienced social fear, and students who often feel this way (more than three times a week) account for 10.7%, but they are not considered to be sick, and maybe their condition will naturally improve after a while.

Only 1.4% were highly suspected of being social phobias.

  There are many factors related to social phobia and they are very complicated.

Dr. Tang said that some people are born with introverts.

Such children are often praised as obedient by adults when they are young.

And those girls who love to talk and don’t recognize birth are sometimes refused to be blamed for not being girls.

If introverted children do not pay attention to adjusting their mental state during puberty, many people will be more afraid of interacting with others and will develop into social phobia.

Some patients have poor relations with their parents.

Parents’ excessive protection or constant accusations can easily reduce the child’s self-evaluation, which can cause social fear.

In this survey, they also found some types of problems. Students did not experience the warmth of the family, but lived in the accusations of their parents all day, which is very bad for adolescent students.

In addition, the lack of physical activity has also been suggested to cause psychological problems.

  Dr. Tang and many military mental health research doctors believe that early intervention for middle school students’ psychological problems is very effective and necessary.

The problem now is that many people in the society are unwilling to admit that they or their loved ones have psychological problems, especially they are not willing to go to the psychiatric department of the hospital to see a psychological clinic.

In fact, after the development of psychological problems to a certain degree, it is mental illness, and early and correct diagnosis and treatment can effectively prevent its malignant development.

The secret to stewing delicious pork

The secret to stewing delicious pork

Pork is rich in nutrition and delicious, and is a good raw material for cooking.

  Tips for making home-cooked pork stew: 1. Cut the meat larger.

Pork contains fresh nitrogen-containing substances in degradable water. The more it is released when stewed pork, the stronger the broth taste, and the flavor of the meat pieces will be relatively diminished. Therefore, the meat pieces should be cut appropriately.Reduce the exudation of fresh material in the meat, so that the meat taste is more delicious than small pieces of meat.

  2. Don’t boil with high heat.

Because one is that the meat pieces are exposed to sharp high heat, the muscle fibers become hard, and the meat pieces are not easy to rot. The second is that the aromatic substances in the meat will evaporate with the water vapor during cooking, which will reduce the flavor.

  3. In the stew, add less water to make the soup taste mellow.

A small exercise method for teachers


A small exercise method for teachers

Teaching and educating people is a very hard and meticulous job.

Teachers are also the most frequently-occupied population.

How can you move without losing your work?

Several exercise methods are recommended to keep educators busy and keep their bodies active.

  Sitting on the chair with the bounced end of the brain, press the palms of both hands with your two ears, and use your forefinger, middle finger, and ring finger to bounce the brain gently.

Play 10 daily?
Under 20, it can relieve fatigue, prevent dizziness, strengthen hearing, and cure tinnitus.

  Eye training When working with eyes, every half an hour, look out of the window for 1 minute, and then rest for a few times by blinking your eyes several times. You can also use eye movements.

This will help relax the eye muscles and promote blood circulation in the eyes.

  Stretching the waist When the body is temporarily in a certain position, the veins and blood vessels of the muscle tissue will accumulate a lot of blood. At this time, stretching the waist will relax or contract most of the muscles in the body.

In a few seconds of stretching, a lot of stagnant blood is driven back to the heart, which can greatly increase the volume of circulating blood and improve blood circulation.

  Comb the hair with a wooden comb from the forehead to the top of the head and brush back, gradually speeding up.

Do not apply too much force when combing to prevent scratching the skin.

This can stimulate the scalp nerve endings and acupoints on the head, promote local blood circulation, achieve the effects of eliminating fatigue, strengthening and promoting hair growth, which is particularly important for mental workers.

  Facial movement work gap, the mouth is replaced one by one, driving all the muscles of the arms and even the scalp for rhythmic exercise.

It can speed up blood circulation, delay the “aging” of various tissues and organs, and keep the head awake.

  Gritting incisors “Gritting incisors” can pull the head muscles, promote blood circulation in the head, slender and awake brain, and enhance the effectiveness of memory.

  Shake your head and shake your brain to align it with cervical joints, blood vessels, muscle ligaments, etc., shake your head and shake your brain to make these tissues move.

In this way, not only can increase the blood supply to the brain, but also reduce the possibility of cholesterol accumulation in the carotid arteries, which is conducive to the prevention of stroke, hypertension and cervical spondylosis.

  Resting with closed eyes and slightly closed eyes, all parts of the body are relaxed, and deep breathing exercises are performed, from head to toe, such as warm water vapor infiltrating the body, so do 3?
Nine times the feeling of ease and comfort, fatigue fatigue, the purpose is to strengthen the internal organs.

  Those who scratch the ears and scratch the cheeks and ears, the organs of the human body merge with nerve endings and gather on the ears.

Pulling and massaging the ear can stimulate various organs through nerve endings, promote blood, lymphatic circulation, and metabolism between tissues, regulate the mechanism of the human organs, improve the body, and achieve the effect of strengthening the body.

Beauty encyclopedia pearl powder to remove acne marks_1

Beauty encyclopedia pearl powder to remove acne marks

The annoying acne marks stay in the bladder, which greatly affects our beauty.

How to remove acne marks, how to remove acne marks, the most effective way to remove acne marks, etc. are all issues that Aimeida people are very concerned about.

There are many products for removing acne marks. Using pearl powder mask to remove acne marks is one of the most natural and effective methods.

  Pearl Powder Acne Principle Function Pearl powder can clear heat and detoxify, clean the skin, control oil content, and promote the regeneration and recovery of damaged tissues.

Oral and topical methods are very effective against acne.

The specific method is: Oral administration: Oral pearl powder capsules, 1-2 capsules each time, three times a day, can remove internal heat, eliminate internal poisons, and alleviate the internal causes of acne.

  Topical use: Excessive secretion of facial oil is related to the occurrence of acne, so it is necessary to control the oil first: take an appropriate amount of pearl powder, add a certain amount of water, gently massage after applying the face, and then rinse it, which can effectively remove deep dirt and suck awayEliminate the poor oil, keep the skin clean and fresh, and then choose the following follow-up care methods according to your feelings: If your skin feels oily, take about 0 before going to bed at night.

15g pearl powder is evenly spread on the face, and gently massage with fingers dipped in water until the pearl powder disappears, which can effectively eliminate inflammation and make acne disappear.

For oily skin, nano pearl powder oil control can be done once a day and night.

If the skin feels dry, you can infiltrate the pearl powder into the moisturizing milk and apply it on the face to moisturize the skin.

To deal with bacterial infections and stubborn acne, you can apply a small amount of pearl powder on it and remove it at a fixed point.

  Pearl powder history Pearl medicine has a history of more than 2000 years in China.

The medical books of the Three Kingdoms, “Special Records of Famous Doctors”, “Book of Compendium of Materia Medica” in the Liang Dynasty, “Medical Herbs of the Chinese Herbal Medicine” in the Tang Dynasty, “Kai Bao Materia Medica” in the Song Dynasty, “Compendium of Materia Medica” in the Ming Dynasty, and “Lei Gong’s Herbal Fu”》 And other 19 ancient medical books have clear records on the efficacy of pearls.

  The principle of Oral Pearl Powder for Acne Removal uses genuine high-quality pearl powder to prevent stones.

This should correct a long-held misconception.

Pearl powder contains a lot of calcium.

Injecting pearl powder, the calcium ions released by it can be combined with oxalic acid in the body to form insoluble calcium oxalate, which is transferred outside the body, thereby preventing oxalic acid from being absorbed into the body, thereby reducing kidney stones (by reducing the combination of oxalic acid and calcium ions in the body).Probability of occurrence.

  Tips for taking pearl powder internally: Pearl powder is a natural, mild skin care product. As long as you take it, you need to adhere to the principle of timing, quantitative, and continuous. Generally, you need to take it before or after meals without regular regulations.

  However, since pearl powder is cold, it is recommended to take it after meals for those with cold symptoms.

  Pearl nutrition massage cream to remove acne marks: clean the face with warm water, then pour a little pearl powder and daily skin care products to fully reconcile, apply evenly on the face, and gently massage.

The role is to form a protective moisturizing layer on the face, nourish the skin, isolate external stimuli, remove acne and remove marks, and even naturally whiten pearl powder toned toner: thoroughly clean the skin before going to bed, turn 0.

3 grams of pearl powder are blended with the lotion until completely dissolved.

Pat on the surface.

The role is to provide excess nutrients to the skin, so that the skin is completely relaxed and rested.

Regulates acne scars, soothes and calms the skin’s dermis.

  Anti-allergic acne removal method: about 4 grams of pearl powder, egg white.


Apply as thick as possible, wash it off after 15-20 minutes, and then the skin becomes very slippery and slippery, without irritating sensation.

However, pearl powder has a calming and soothing effect, because allergic bags are much better, MM with shells can be tried.

At the same time, it can slow down acne marks and lighten acne marks.

  Pearl powder honey mask 100 grams of pearl powder can be used as a mask about 10 times. Honey and egg yolk are suitable for normal and dry skin. Oily skin can use protein. The method of using pearl powder as a mask is: one egg yolk plus one smallSpoon honey with 10 grams of pearl powder and mix thoroughly on the face for 20 minutes, then clean with water.

  Tapioca powder method: Every morning, after cleansing the face, use skin toner, firming water, etc. to condition the skin and apply daily skin cream.

Use a powder puff to dip an appropriate amount of pearl powder on the face, and use a makeup brush to gently remove the pearl powder floating on the face and keep it.

Conducive to long-lasting makeup, reduce skin irritation by makeup, soothe skin, and replenish skin nutrients.

  Simple pearl powder applied on the face to remove acne marks: the cleaning steps are the same as above, then take 0.

15g pearl powder and daily skincare products (acid-free skincare products) are fully reconciled, apply evenly on the face, and gently massage.

  Role: Form a protective moisturizing layer on the face, nourish the skin, isolate external stimuli, and naturally whiten and dilute acne scars.

  Pearl powder banana mask: smash a peeled banana, then add 2 spoons of cream and 2 spoons of strong tea, disassemble the nano pearl powder capsules, mix thoroughly and apply on the surface, and wash with water after 10-20 minutes.Anti-wrinkle and firm skin, lighten acne scars, whiten and moisturize.

  Remove eye bags: Take nano pearl powder 0.

Apply 15g evenly around the eyes. Use two ice packs to apply cold compresses on the eyes. After about 30 minutes, the bags can be eliminated.

  Pure pearl powder massage method: 1) Take an appropriate amount of nano pearl powder into a small dish, add an appropriate amount of water, and adjust the pearl powder into a paste.

  2) Apply the adjusted pearl.

  3) Use face massage to massage the whole body until the pearl powder on both ends becomes dry, and then wash the face with water.

  The pearl powder skin-skinning principle scrutiny test shows that the thicker the pearl powder, the more taxable its surface, and the mechanical damage to the skin surface.

The skin is a complex organ. Its topmost layer is the stratum corneum. The protective effects on the skin are mainly mechanical protection, thermal insulation, prevention of water loss, and resistance to bacterial invasion. It is extremely important. Of course, the stratum corneum is too thick., Skin will suffer from aging (not a defect of the stratum corneum), so exfoliation is an important method for beauty.

However, it is too severe to exfoliate and damage it, thereby losing these important functions, making the skin dry, fragile, and too sensitive, with red bloodshot, pain, inflammation and other symptoms.

20-year-old is not as healthy as 50-year-old without exercise

20-year-old is not as healthy as 50-year-old without exercise

Core tip: A 50-year-old can be as healthy as a 20-year-old who lacks exercise. Continuous exercise is important. If you exercise when you are young, but not continuous, it is not very effective.

  It is impossible for a 50-year-old to have a 20-year-old body, but it is possible for a 50-year-old to be as healthy as a 20-year-old who does not exercise.

Researchers at the KG Jebson Sports Medicine Center at the University of Technology in Trondheim, Norway believe that exercise is more important than age when it comes to physical fitness.

  The center announced the discovery at a press conference earlier this month. Dr. Ulrik Wisloff passed the North Trondelag County Health Research (HUNT)The data found that by increasing exercise intensity, people can reduce their metabolic syndrome, thereby reducing the risk of low type 2 diabetes, hypertension and cardiovascular disease.

  Dr Stien Thoresen Aspenes, who studied the relationship between maximal oxygen uptake during physical exercise and the risk of cardiovascular disease, said: “Physical condition is the most important factor in describing an individual’s overall health, almost likeA transcript.

“By analyzing 4,631 data, scientists found that young people do not represent health. Those with little physical activity have the worst cardiovascular health and often have high blood pressure, hypertension and other problems.

Their researchers recalled the well-known Dallas bed rest and training study in 1965, when researchers invited five healthy 20-year-old men to lie in bed for three consecutive weeks, and found that their maximum oxygen uptake decreased by 27%.
Thirty years later, these people gained an average weight of 23 kilograms, doubling their body weight slightly, and their maximum oxygen uptake was only 11% lower than at the age of 20 (in ambulatory experiments).

  Experiments in Norway have further proved that 50-year-olds can be as healthy as 20-year-olds without exercise, so scientists have also found that the amount and intensity of exercise are key.

In terms of maximum oxygen uptake, exercise intensity is the most important.

Short-term exercises such as multiple sprints are more effective than at least the same degree of time. Therefore, the current intermittent exercise (interval training) is a fast way to improve physical fitness.

  People with low maximum oxygen uptake are more likely to have cardiovascular problems than those with high oxygen uptake.

Scientists also point out that continuous exercise is important. If you exercise when you are young, but not continuous, it is not very effective.

Dr. Wislov said: “You must maintain your exercise habits in order to gain health benefits as a result.

“A recent news breakthrough proves the point of view of scientists. At this week’s Canadian Marathon, 100-year-old Fauja Singh scored 8 hours 11 minutes 5.

9 seconds to complete 42.

The entire 2km race was recorded in the Guinness Book of World Records and became the first centenarian to complete a marathon.

The elderly Xin He revealed that his secret is to eat lightly, drink tea, eat toast and curry.

What a bad stomach is for you

What a bad stomach is for you

People with weak constitutions often suffer from stomachaches due to exogenous wind chills and internal trauma and cold eating, especially in late autumn and early winter.

Here are a few effective prescriptions for patients to replace.

  1.Cumin, dried ginger, woody scent of 5 grams, licorice 6 grams.

Decoction, one dose daily.

  2.3 grams of male cloves, 5 grams of persimmon, 9 grams of tangerine peel.

Decoction, one dose daily.
This side deals with hiccups.

  3.50 ml of high-grade liquor is placed in a small bowl, and an egg is beaten. The liquor is ignited, the wine is dried, and the eggs are cooked. Eat once on an empty stomach in the morning.

Lighter 1?
2 times, heavy 4?
Can be cured 5 times.

  4.Fennel and orange kernels are aliquoted. After frying, grind into fine powder, take 5 grams of warm boiling water to brew.

For stomach pain or once before breakfast and dinner.

This prescription uses yellow wine to infuse and treat oliguria and kidney ache.

  5.Dogwood, Amomum villosum, Ginger, Pinellia ternata, Codonopsis, Divine Comedy, 3 grams each, 3 jujubes.

Decoction, one dose daily.
  6.Wash one piece of raw pork belly, slice 15g of old ginger, put it in the belly, stew or steam, and add 2 soup?
Finished 4 times.

This prescription can cure stomach ulcers.

Man keeping graceful push-ups

Man keeping graceful push-ups

In addition to the abdominal muscles, the core muscle group also includes all muscles that connect the upper body and lower body, such as the abdominal muscles, lumbar muscles, crotch and gluteal muscles.

A type of exercise called “plank” similar to traditional push-ups can exercise core muscle groups, especially deep core muscle groups.

Let’s take a look at three push-ups that keep men beautiful.

  This posture requires the body to be parallel to the ground, contracting each muscle to ensure balance.

This is the easiest and most effective way to exercise.

Different from traditional push-ups, instead of landing on the palm of your hand, or using a long elbow to support the ground, straighten your whole body, hold your toes on the ground, and insist on stopping your body.

This kind of exercise can often be performed anytime, anywhere.

But experts warn that people with waist problems should not take the risk.

  1. Basic prone position First, with your elbows and knees on the ground, hold your hands together.

Then straighten your legs, raise your body, support your feet with your toes, and keep your feet apart, as wide as your shoulders.

Facing the floor, the back is not arched, and the bottom is not upturned.

The initial exercise can be held for 45 seconds, and can be gradually extended afterwards.

  2, side support type First, the right side lies on the floor, single elbow landing.

Place your left foot on your right foot, and then support your body. The body and the floor form a perfect triangle.

Do not swing your left shoulder back and forth.

Keep your posture as continuously as possible.

Then switch to the other side and repeat.

  3. The skydiving “airborne parachute” pitching requirements are basically the same as the basic prone and side-bracketed.

Face the floor, prone on the floor, and place on your side.

Then slowly raise your knees with your palms off the ground and your thumbs outward.

Note: Do not tighten your chest.

Hold the position for 30 seconds.

Three tricks for you to build bodybuilding chest muscles

Three tricks for you to build bodybuilding chest muscles

Basically, everyone who sweats in the gym knows that upslope training is aimed at strengthening the upper part of the pectoralis major muscle. At the same time, compared with flat equipment, fewer people start training with upslope equipment.

  The training program we are going to introduce today starts with Smith ‘s oblique press on the aircraft, using a method of large weights, multiple sets, and low counts; then, we use some dumbbell training to stimulate muscle fiber strength, and at the same time, it can makeMuscle fibers participate in exercise to cultivate coordination between muscle groups. At this time, we must use light and medium weight for more times to build muscle.

  In the end, use a flying bird to end. At this time, use a small weight and more times to repeatedly congest the muscles. It is best to achieve a soreness every time the pectoralis major muscle is contracted within this week.

According to our plan, when you finish your day training, those guys waiting silly in front of the flat bench press may not even touch the barbell bar.


Number and number of oblique presses on Smith: 2 warm-ups + 4 sets of training, the number of 4 sets is 6, 6, 8, 8
The 45-degree upward-sloping stool was placed in the center of the Smith machine.

Lie on your back with your feet on both feet. Remember, do n’t lift your toes or use your toes to borrow force. It ‘s easy to get hurt.

Holding the barbell with equal shoulder width, the grip around the thumb can expand the safety factor and prevent the barbell from shifting. Remember, when we train, safety comes first.

When you start exerting force, it is bent at some point. The barbell should be located on the upper part of your pectoralis major muscle.

  Action essentials: Slowly lower the barbell to a dark place and make a short stop. However, we do not mean to stop the barbell from touching your body. You must control the barbell rod by yourself and then push the barbell rod.When it reaches the point of straightening, that is, when the elbow joint is almost locked, if you really lock it, it means that the weight in it is acting on your triceps, not yours.Pectoralis major.

Remember the essentials, and iterate.


Number and number of upward oblique dumbbell presses: 3 groups of 10?
12 training preparations: lying on an inclined up about 20?
With a 30-degree sloping plate, the soles of your feet should be completely close to the ground, holding a pair of dumbbells at a level with your shoulders.

  Action essentials: push up the dumbbells to the positions where they almost touch each other, make a short stop, perform peak contraction, and then gradually shift to the initial position. Pay attention to control the dumbbells throughout the movement, do not covet excessive weight and affect the training effect.


Number and number of up-slanting birds: 3 sets of 12?
15 training preparations: Hold the D-shaped handle, use the two low-level pullers of the big bird machine, and place it upwards for about 30?
On a 45-degree sloping plate, the soles of both feet should be completely close to the ground, and the head and back should be completely resting on the sloping plate.

  Essentials of movement: elbow slightly bent, do not stretch straight, hands draw the D-shaped handle against the chest with a rope to bring weight to draw the weight, for a short stay, the peak shrinks, slowly decreases, exerts force throughout the movement, and controls the movementThe trajectory stays at the lowest point when it is at the same horizontal line with respect to the rest, and then exerts its force to the peak, and so on.