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  In fitness exercises, supine leg lifts are a well-known exercise. Of course, if a person often does supine leg lifts, it will have a lot of benefits to the body, but supine leg lifts are also exquisite, but many people don’t know it. What are the benefits of raising your legs? So, what are the benefits of regular practice of lying on your back? Let’s learn about the benefits of lying on your back.

  Lie on your back

  The benefits of lying on your back

  1. Promote liver detoxification

  Often doing supine leg lifting can detoxify our liver, because in the process of elevated legs, the blood will flow back quickly, and after the back flow, it will be retained in the liver and kidneys, then detoxification and detoxification will be performed again, so not only It can only increase our metabolism in the process of doing this exercise, and it can also help the blood detoxify again. The benefits to the body are naturally obvious.

  2. Stabilize blood pressure

  Supine leg raise is also considered a high foot raise, and when we raise the foot high. Because Dantian training breathing can effectively reduce the burden on the abdomen, so that the dirty air in our chest can be discharged. It is of great benefit to alleviating the depression of the heart and chest and the lower mood. After the mental health pressure is reduced, the blood pressure will be more stable. Therefore, it is more recommended for people with unstable blood pressure or high blood pressure to do this exercise.

  3. Unblocked blood

  When doing supine leg lifts, the belly button will actually help us to pass the qi and blood unimpeded, and will expand the pores, so that the skin metabolism will be faster.

  4. Helps sleep

  If you often do supine leg lifts, put your legs on the wall. Leaning can also let your body relax deeply. At this time, if you can cooperate with slow and regular breathing, and breathing more evenly, it can help everyone solve the problem of insomnia. Moreover, after doing this exercise more exhausted, sleep will be heavier.

  The correct way to lie on your back

  1. Start lying down on a fitness blanket, face up, elbows to the outside and bend, hands under the head.

  2. Slowly move your legs upwards, keeping the abdominal muscles tight, making sure that the legs and abdomen are as tight as possible.

  3. When the legs stand upright in the air, slowly start to lower them, and then return to the starting position to complete once.

  How many times do you lie on your back and raise your legs every day

  Lying on your back can make everyone lose weight, so this exercise is actually considered to be a good exercise in terms of the intensity of exercise. We can’t do too much training every day. Of course, it’s about 100 at most. , These 100 are not coherent, and can be grouped reasonably. The specific grouping depends on your own physical fitness. People with better health can be divided into three groups, each with more than 30 beats, and those with poorer physical fitness can be divided into five groups, each with 20 beats.

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  The exercise of the buttocks is the pursuit of every girl’s fitness. Many people like to use squats to practice the buttocks, but the effect is not very obvious. At the same time, squats are used to practice the buttocks. The knees cause a lot of damage, but the girls are obsessed with creating hips, so next we will introduce ways to exercise hips in addition to squats.

  1. Understand the structure of the hip muscles

  The buttocks are a large group of muscles. It is composed of the gluteus maximus, gluteus medius and gluteus minimus. The gluteus maximus almost occupies the entire buttocks. Its shape is square. Its main functions in sports are: Stretching backwards under the control of the nervous system, while rotating the thighs outwards, when our lower limbs are still, the trunk can be straightened, reducing the phenomenon of pelvic forward tilt, and better maintaining the normal posture; the gluteus medius is located The deep layer of the gluteus maximus and the gluteus minimus in the deep layer of the gluteus medius. The whole image of the two looks like a fan. Their function can make the hip joint extend outward and rotate the thigh inward and outward. .

  To sum up, if you want to train your buttocks, you must first exercise the above 3 muscles and make your own diet plan. Only perseverance can achieve good exercise results.

  2. How to make the hips and improve the false hip width

  Action 1: kneeling hip extension

  This action is mainly aimed at the gluteus maximus. We maintain a kneeling position with our arms extended and supported below the shoulders, and the thighs and calves are perpendicular to each other. When exercising, tighten the hip muscles, lift up one leg, and stay at the highest point for a few seconds. During the whole process, you need to pay attention to keeping your waist straight and not to collapse. It is recommended to perform the movement slowly to feel the maximum contraction and stretching of the gluteus maximus.

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  Action 2: Straight leg clam style

  This action is mainly aimed at the gluteus medius, lying on your side on the ground, with the lower arm bent under the head, and the other arm bent at the elbow to support the body, and the legs are straight down so that the feet overlap each other. , Then tighten the buttocks muscles, let it exert maximum strength, and then slowly raise the exercise legs, let the toes point to the floor, the raising range is required to be about 30 degrees, slow motion when landing, and make sure not to touch Lower your foot and repeat the action.

  Action 3: Lying on your side and raising your leg

  This action is mainly for deep stimulation of the gluteal minor muscles. The body position is the same as that of the second action. Keep your arms on your side. The only difference is that the legs are bent at the knees, so that the angle between the thigh and the calf is 90 degrees, and the knees are only close , Tighten the muscles of the outside of the buttocks during exercise, so that the heels are slowly raised. This action requires the trainer to have a stable body, while ensuring the tension of muscle contraction and stretching, and focus on the strength of the gluteal minor muscles.

  Training intensity: It is recommended to do 4 sets of exercises for each set, and each set will complete 12 exercises in slow motion.

  Conclusion: There are many ways to exercise the buttocks on the Internet, but we must be very careful when choosing exercises. Don’t choose without purpose. It is recommended that the selection should be targeted, so as to better improve the exercise effect, otherwise it will cause physical injury, Jianyou We are accustomed to using squats to exercise the buttocks, might as well try these 3 new movements to give new stimulation to the buttocks muscles, and the effect is better.

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  There are always many interesting things in this world. For example, there are always endless topics about protein powder. People who hear that fitness will drink this powder to increase muscles, so some people will drink it blindly. So what is the relationship between protein powder and fitness? What is the difference between fitness drink and non-fitness drink?

  Taking white powder as the most common fitness supplement is too high by many people who don’t know it. They even think that those big muscular men rely on a can of protein powder to pile up. This kind of cognitive Mistakes will have a big impact on us, and we should correct them as soon as possible.

  There are people who drink protein powder but do not work out, because protein powder does not require fitness to drink. It can also be used as a health care product, allowing the elderly or people with absorption problems to take in sufficient protein from it, so that the body can Keep it in good shape.

  So for normal people, if they drink protein powder while not exercising, although it will not bring much change, in their daily diet, because they have already taken in the required amount of protein, they drink The protein powder that goes down does not play a practical role, and more will be regarded as excess energy.

  Therefore, if you don’t work out and drink protein powder, it is extremely likely that you will become fat and will put extra burden on the kidneys. This will cause physical problems for a long time. So I suggest that if you are not advised by your doctor, you are not going to work out Don’t rely too much on protein powder.

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  For bodybuilders, if you do not drink protein powder, it will not have a big impact, because it is an auxiliary function. For general bodybuilders, as long as they pay attention to eating more protein-rich foods in their daily diet, There will be no shortage of food in this area easily.

  For people who have a certain level of fitness, or if the usual diet is not rich, they need protein powder to supplement, so that it is just right to use, and the total amount should be determined according to their own needs, not eating The more you get, the faster your muscles will grow.

  If the physical basis of the two is not much different, people who do not drink protein powder for fitness will be stronger than those who do not drink protein powder for fitness, because the protein is fully used and replenished after being absorbed by the body. The right place to make the muscles stronger.

  If the muscles have not completed the corresponding training, it means that the muscle cells have not been destroyed, so there is no need to supplement too much nutrition. In this way, people who do not exercise will not be able to drink the protein powder to play a corresponding role. After being digested, it will be used as energy, and the extra part will become an incentive for the body to gain weight. Therefore, when choosing supplements, you must buy and use them according to your own situation.

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  When training for weight gain and muscle development, muscles need protein in all possible absorption opportunities. Since the human body can only take in a limited amount of protein per meal, it is important that the type of protein intake should reflect the needs of the human body. Enter milk protein. When it is necessary to release protein for a long time to enhance the efficacy of whey protein, milk protein has proven to be extremely effective. This makes milk protein an ideal choice for long bedtime and daytime meals. Adding milk protein to your diet strategy will reduce any period when the body begins to break down muscle tissue. Milk protein has a strong anti-catabolic effect and many unique properties, which makes it an important part of any weight gain diet.

  The benefits of milk protein for weight gain

  Many scientific studies have shown that the digestion of milk protein in the body is very slow, reaching a peak in 3-4 hours, and it will be completely absorbed in about 7 hours. This is due to the high content of casein in milk protein. Milk protein is composed of purified components of filtered milk: casein and whey protein, accounting for about 80%-20%.

  One of the main advantages of    milk protein is its natural high glutamine content. Among all available protein types, casein in milk protein contains the highest amount of glutamine. This very useful amino acid can help bodybuilders and those who want to gain weight, help them maintain muscle mass, and help the immune system function. Another significant advantage of milk protein is that it provides sustained release and slow absorption. Because casein is digested in hours instead of minutes (like whey protein), its movement in the digestive tract is much slower. It is believed that the human body can absorb and use protein more efficiently.

  The role of milk protein in weight gain

  In order for the weight gain diet to be effective, we must use every opportunity to deliver protein to the muscles. More and more studies have proven that different protein supplements may be effective, but they should only be used when they are best. Whey protein is often considered the best protein due to its short absorption time. When protein is gradually needed, this property can cause defects in whey protein. Milk protein is not competitive with this ability. Studies have shown that when sleeping at night, the body’s metabolic activity and cell repair levels will be improved. During this period, if there is no protein in the diet, the body’s chances of breaking down muscle protein will increase. This is where milk protein is most effective.

  Milk protein (longer amino acid chain) can ensure the body to repair the continuous available protein flow for up to 7 hours. During the day, you can take advantage of this feature by adding milk protein to snacks between meals. Milk protein is more involved in preventing the breakdown of muscle tissue, rather than increasing protein synthesis. People often ignore the method of stimulating protein synthesis through training and supplementation. This method just wants to increase your body weight by half. If you can effectively reduce any potential catabolic factors, while promoting and stimulating protein synthesis, you will see results.

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  For bodybuilders who want to get lean, using soy protein as a supplement may be a real advantage. Protein is an important part of our diet. Soy protein is considered a complete protein. It is the only plant source that contains all the essential amino acids needed by the human body, which are necessary for our overall health. After all, muscles are made of protein, so you need to make sure you eat enough protein to maintain and build healthy muscles. In fact, no matter how hard you train, you can’t eat enough protein, which will hinder your growth. Enter soy protein.

  Is soy protein effective for muscle building?

  There are many articles about the association of soy protein with the decrease of T level. This hormone plays an important role in building muscle mass, but the latest research proves that taking soy protein will not reduce T levels, nor will it have a negative effect on muscle building.

  A study published in the “Journal of Nutrition” found that the blood amino acid content increased earlier after exercise. However, the amino acid content in the blood of people taking soy protein is higher, or even longer. This shows that the human body digests soy protein slower than whey protein, but still provides good results. The amino acids arginine and leucine play an important role in muscle formation and hypertrophy. The leucine content of soy protein is lower than that of whey protein, but the arginine content is much higher. This makes soy protein less effective in muscle rebuilding, but it still has an effect.

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  For the best results, it is recommended to take whey and soy protein at a ratio of 2:1 twice a day to enhance muscle health. Of course, if you insist on a vegetarian diet or do not like dairy products, soy protein is an excellent substitute for whey protein.

  How much soy protein does it take to build muscle?

  If you choose soy protein, it is recommended to consume 1 gram of soy protein per pound of body weight in the daily diet. To build muscle, you should increase it to about 1.5-2 grams of soy protein per pound of body weight per day. This will enable you to gain size and strength faster.

  If you divide your soy protein intake evenly throughout the day, you will get better results. Don’t try more than two or three meals to meet your requirements, try to spread them over five or three meals. In this way, your body will have a stable supply of amino acids, which can be used for growth and repair. Your body is also easier to digest smaller and more frequent meals than the larger ones. An easy way is to drink a soy protein isolate 90 milkshake after exercise. A pack of 30 grams of soy protein isolate 90 can provide 27 grams of protein, so supplementing the protein content of regular meals is a very effective method.

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  I bought it for my husband. We both like Thai milk tea, but it is always a challenge to dissolve sweetened condensed milk in iced tea. He stirs the glass for no less than 4 minutes each time. Using this mixing bottle, sweetened condensed milk can be dissolved and dispersed within 20 seconds. He always adds the big boba and a long boba straw, which is very suitable for the opening ceremony. It is definitely recommended for those who want to dissolve thicker things (such as peanut butter).

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  My only problem is to buckle the cap. It does not make an audible click, so it is difficult to feel its appeal. So far, my husband accidentally spilled liquid all over the kitchen. Make sure there is a hand on the lid!