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  High-knee is a very famous exercise, but also an easy to train exercise, of course, if you often do high-knee, it is very helpful to the human body, and high-knee requirements for the venue is very low, as long as there is a suitable place to do high-knee at any time. So, what is the effect of practicing high leg exercise? Here’s a look at the role of the high leg raise!

  What is the role of high leg raising exercise

  1. help train leg strength

  High leg exercise process, our ankle, knee and other lower limb joints and other muscle groups have a good effect, because in the process of practice, the need to use the legs, waist and abdomen and other muscle groups, can help improve the lower limb strength, but also help exercise flexibility, our lower body has a very good exercise effect.

  2. venting stress

  High leg training process, if the use of Dantian training, can promote the lungs “turbid gas” smooth discharge, can help vent the depression between the heart and chest, if the recent psychological stress, do more high leg training is also good.

  High leg raise can train abs?

  Every day adhere to the high leg walk 10 minutes, can make the taut legs get relaxed, fully exercise the waist, abdominal muscles. High leg raising process, muscle movement can make the blood flow back to the lungs, smooth venous circulation, conducive to the health of the heart.

  Below the waist there will be a strong and extremely acidic reaction, which will strengthen the detoxification, and finally in sweating, the toxins will be discharged. The high leg raise long-term adherence also helps to eliminate the small belly, exercise the abdominal muscle Oh.

  The key to the movement of the high leg raise

  1. small step running

  Torso straight, shoulders and arms relaxed, lift the heel to maintain a high center of gravity. One leg extended knee stirrups the ground a leg bent knee swing forward, thigh active down knee joint relaxation calf natural slightly forward and downward, then the forefoot quickly forward and downward on the ground. The landing should be cumulative and elastic. Arms bent elbows swing back and forth, small steps with a fast frequency, the whole action with a coordinated and coherent.

  2. leg lift running

  Torso is straight, keep a high center of gravity, the size of the legs folded high swing thigh, parallel to the ground, the other fully extended. Then swing the leg thigh down with the forefoot on the ground. Both arms bend elbows to swing back and forth with small steps and fast frequency, the whole action is fast and powerful.

  3. back pedal running

  Stand with both feet in front and behind, with a slight forward lean of the torso. The back leg leads with the knee, the big and small legs fold forward, while the supporting leg stretches fully and sends the hip, the moment the stirrups end, the swinging leg actively presses backward with the thigh, lands on the forefoot and turns into the back stirrups, the other leg folds forward with the big and small legs. Both arms bend elbows and swing back and forth, the whole action is fast-paced, the center of gravity fluctuates little, and the action is large and powerful.

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  Duan is a training exercise that has many effects, and some people know it. Of course, it is helpful for one person to practice duan. However, many people don’t know how long a duan is suitable. Of course it is appropriate. Practice time is very important, because in this way can there be exercise effects. So, how long is the most appropriate time to hold a belly? Let’s take a look together below.

  How long does it take

  Many people want to lose weight through abdomen. Indeed, when we do abdomen, the abdominal muscles and leg muscles are in a state of high tension. If we persist for half an hour every day, the abdominal muscles will be firmer and the lines will change. Okay, it makes us look a lot thinner. In fact, the fat on the belly will not be reduced. If you really want to lose weight, you need to rely on aerobic exercise. Sticking to 30 minutes a day will have a significant effect.

  how to do it

  1. Legs close together

  It’s relatively simple to do a stomach lift, and you can do it with bare hands. However, it is not so easy to do it right. Some small details are easily overlooked, and the effect is naturally not so good. This is why everyone does it together. Some people can practice very well in a short period of time, but some people have mediocre results. When we lie flat, lift our legs with the help of the strength of the waist and abdomen. At this time, we should pay attention to the standard movement that our legs must be brought together and not loose.

  2. Lift up 45°

  If you want to make full use of the advantages of the abdomen, the key is to raise the height of the legs. If the legs are brought together and raised too low, then the waist and abdomen cannot be effectively stimulated. If they are raised too high, the training The focus shifted to the legs, and the value of the abdomen was lost. Therefore, the height of the legs raised should be 45° to the plane. This is the best angle obtained after a lot of training. Therefore, we must follow the standard when doing the abdomen.

  3. Keep moving for 30 seconds

  It is very easy to do it. It is nothing more than lying flat, and then raising the feet to 45°. Basically, people with no training foundation can make this movement smoothly. However, it is very difficult to keep the movement unchanged. This requires the trainer to be very demanding. Generally speaking, it should be kept at about half a minute.

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  Hula hoop is a very common training tool in daily life. I believe everyone knows it very well, and there are many benefits of hula hoop. Of course, it is very beneficial for us to use hula hoop frequently, but some people don’t know whether it is good for hula hoop. Can thin waist. Can I lose my waist by turning hula hoop frequently?

  Can hula hoop thin waist?

  Hula hoop can thin waist. When turning the hula hoop, the exercise time is extended and it is a continuous exercise, reaching the stage of aerobic exercise, so that the body’s stored fat and excessive calories can be consumed. In addition, turning the hula hoop can not help the peristalsis of the intestines, promote the digestion of the intestines and stomach, but also help smooth defecation, so as to effectively prevent constipation. In addition, turning a hula hoop can also speed up the blood circulation of the body!

  How to turn the hula hoop

  1. Stand on the floor, put the hula hoop around your waist, then take a small step forward with one foot and start practicing. After shaking for fifteen minutes, the other foot moves forward and continues to practice. This is the most basic way to practice hula hoop.

  2. Stand in a half-squat manner, then place the hula hoop above the knees and start to rotate and shake. At this time, our whole body is in a state of tension, especially the knee joints will be well trained.

  3. Choose a hula hoop of moderate size for arm exercises. Place the hula hoop above the wrist. The alternating rotation and shaking of the left and right hands can effectively exercise the muscles of the arm and make the butterfly arm disappear as soon as possible. At the same time, the shoulders can be well exercised.

  4. While shaking the hula hoop with the waist, we can also perform appropriate arm exercises, which will increase the amount of exercise and allow the body to consume more fat in a short time. We can raise our arms while shaking, or extend them in parallel. You can also practice high-fiving and punching while shaking your waist.

  5. Find a place that is more spacious and move forward while shaking the hula hoop. Walking around repeatedly is also a form of deformation exercise, which can enhance the coordination of our body and at the same time allow better training of the abdomen and legs.

  6. Spread the legs shoulder-width apart, then squat slightly, and start shaking the hula hoop. We can feel the special tension in the thighs. If we are too tired, we can alternately practice standing and squatting. This is very useful for eliminating the fat on the thighs. effect. And it can tighten buttocks.

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  When using tools for fitness, there are some things that require special attention, such as correctly mastering the use of tools, otherwise we will easily be injured when we are exercising due to improper use of tools. Different exercise equipment uses different methods, so let’s take a look at the exercise methods we are familiar with.

  1. Loose clothes

  It is best to wear a loose sweatshirt when riding an exercise bike, because too tight clothes can easily cause body abrasion or cause body back pain.

  2. Seat adjustment of exercise bike

  When the height of the seat is adjusted to when the pedal is at the lowest point, your feet can still maintain a slight bend, so as not to sit unsteadily, and often adjust the sitting posture. As for the height of the handle, it depends on personal habits. If you want to exercise while watching TV and riding a car, or if you easily get backaches, you’d better raise your position slightly upwards. In fact, the lower position of the handle can increase the amount of exercise, which is of great help to the beautiful buttocks.

  Many people hope that the pedals can be as flat as ordinary bicycles, but if your pedals are round, you can also buy a flat pedal from a sports equipment store to replace it. In addition, if there is a fixed device on the toe, it will be easier to step on it.

  3. Warm up properly

  Generally speaking, in good conditions, at least 3 to 5 times a week, about 15 to 20 minutes each time. Before stepping on the pedals, you might as well take a few minutes to stretch your arms, waist, back, or exercise your knees and thighs. Don’t forget to do some gentle exercises when you’re finished riding. Although you can watch TV or read a fitness magazine when you step on it, you can’t step on it absently. If you want to be fit, you have to pay the price. The ideal situation is to step on the sweat all over your body. At this time, you will feel a sense of accomplishment, as if the fat on your body has disappeared a lot.

  4. Fitness plan

  At the same time, you have to start making a daily exercise plan. To calculate your appropriate amount of exercise, one technique is to subtract your age from 220 to calculate your maximum heart rate. If you are 22 years old this year, your maximum heart rate is about 200. Then multiply the maximum heart rate by 0.7, this is the lower limit of your exercise; multiply by 0.85, it is the upper limit of your exercise. When you exercise, your pulse is best maintained between the upper and lower limits.

  5. Put on gloves

  Indoor exercise bike exercise is also like other sports activities. It sometimes brings tension and pressure to the body. Here are a few techniques to minimize pain. Don’t hold the handle too tightly, otherwise the hands may blisters. In order to protect your hands, you can buy a special sports glove for cycling, or put a grip on the glove.

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  Everyone should know that the exercise bike is a very good device, and because it is said that it is a useful device, it can not only reduce fat, but also make the body better. With the development of the times, the exercise bike is now Very well-known equipment, so do you know where the exercise bike is mainly thin?

  Where is the main thinner of the exercise bike?

  Everyone should have done cycling. In fact, cycling is very effective in reducing fat, and it is an aerobic exercise. In fact, aerobic exercise has great benefits for physical exercise and the improvement of the body’s cardiorespiratory function, but if you want to burn calories, you must end the exercise after half an hour. An exercise bike is a kind of fitness equipment that allows everyone to exercise indoors. This equipment simulates the action of a bicycle riding outside, and it is very comprehensive for everyone’s physical exercise. Basically, everyone’s limbs, legs, buttocks, and In the calf, 80% of the muscles and joints are involved in the exercise.

  Requirements for using exercise bikes

  Exercise bikes are basically played with music for everyone to exercise. Therefore, in the process of exercising, you must also follow the music to exercise. During the exercise, the strength of the pace and the music should be matched together, so that the effect of exercise is the best. In addition, the muscle endurance of people who have just started this exercise is relatively low, so the leg You should relax your legs before exercising, and do a good job of relaxation after you exercise. If this exercise can last for 3 to 5 days, your body will slowly follow the rhythm of the music. Faster response.

  Exercise bike precautions

  Although the exercise bike has a very obvious effect on everyone’s physical exercise, and it has many benefits to the body, the exercise bike is actually a kind of whole body exercise, so it is not just exercise to the legs. For some muscle groups of our upper body, the muscles also have an exercise effect, so when we exercise, we must pay attention to the two sides. First, if you want to consume fat and lose weight, you must exercise for more than half an hour. In addition, you should also use the gap time to replenish your body with proper water during exercise. You can choose some functional beverages or carbohydrates that are more suitable for drinking during exercise.

  Although the exercise bike has a very obvious effect on everyone’s physical exercise, and it has many benefits to the body, the exercise bike is actually a kind of whole body exercise, so it is not just exercise to the legs. For some muscle groups of our upper body, the muscles also have an exercise effect, so when we exercise, we must pay attention to the two sides. First, if you want to consume fat and lose weight, you must exercise for more than half an hour. In addition, you should also use the gap time to replenish your body with proper water during exercise. You can choose some functional beverages or carbohydrates that are more suitable for drinking during exercise.

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  For some reasons, many people have the problem of obesity, so weight loss has become a compulsory course. In fact, there are many reasons for obesity. If it is because of lack of exercise, then it is not impossible to do some exercises that are conducive to weight loss. Today, let’s take a look at it. Can long-term practice running in place help lose weight?

  What is running in place

  Many people like to run in the morning, and some people like the atmosphere of the gym and like to exercise on a treadmill. After all, it can detect various data and make our calorie consumption clear at a glance. However, compared to these, in-situ running is a more time-saving and labor-saving exercise method. It does not require a lot of space. Even if you draw a circle yourself, you can practice with gusto, even at home, you can practice it, so to speak. It is an exercise that can be performed anytime, anywhere.

  Can I lose weight by running on the spot every day?

  If you want to lose weight, it is actually to reduce the fat content of our body. Aerobic exercise is the best, but it can help us burn excess fat. Running in place is also a very good aerobic exercise, so it has the effect of losing weight. However, in order to exert its weight-loss function, running in place requires running for more than 20 minutes a day to keep our heart rate at about 130 beats per minute. The fat burning effect is the best. If it can’t be achieved, the effect will be less. All right.

  Precautions for weight loss

  Losing weight is a very rigorous thing. It is not only necessary to monitor our calorie consumption, but also to control our caloric intake, while ensuring a balanced nutrition. Therefore, weight loss is not just a matter of running in place, it also involves our daily life style. If there is not enough determination to change the bad life state, especially learning to control calorie intake, three meals regularly and quantitatively, and regular life routines. , The effect will not be too good.

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  Need a smaller electric shaker bottle and less expensive because they are in stock! They are well made and easy to clean. No leaks. Use 1-2 bottles a day for work trips and it’s worth every penny.

  Just started a new diet plan that includes protein shakes. I use a protein powder that I can mix into the electric shaker bottle without a blender , so this electric shaker is perfect for getting the job done! Definitely splurging and getting V2!

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  A person often fitness for people is a lot of benefits, such as muscle gain, maintain good health, improve the level of fitness and so on, after all, the body is their own, not for others to see, and in the fitness movement, many movements are very good, including push-ups is one. So, what part of the muscle do push-ups train? Here’s a look at it!

  What parts of the muscles do push-ups train

  1. back

  The back muscle exercise is the most easily exercised muscle parts in the push-up movement. Because we are completing the action, our body needs to lie flat on the yoga mat, this time to use the back strength so that our body can leave the ground, and is up. So the back muscles tightened backwards, can play an effective stretching effect.

  2. Legs

  Leg muscles are exercised because in the completion of the push-up movement, our legs are open and upward, so we need leg strength to support the legs can leave the ground, and always maintain this action. Although the legs are not very strenuous action, but in the process of maintaining the action, but also can clearly feel the legs sore, indicating that the action has an effect.

  3. buttocks

  If our back and legs are stretched upward to the sides, then we can also feel the hip muscles tightening, so that we can effectively exercise the hips, thus playing the role of buttocks.

  4. arms

  When doing push-ups, we need to lift our hands upward, and hands straight open, need to keep this action, and leg training is very similar, the arms also need to go through the process of persistence, so can effectively exercise to the muscle.

  Prone push-ups correct practice

  1. lying prone on a flat chair, keep the abdomen in the upper part of the bench and keep parallel to it. Keep the top of the chest and head hanging off the edge of the bench. 2.

  2. Place your feet under the chair and hook them to the bench to keep your body stable as the initial part of the movement. Place your hands on either side of your head and place your fingers in contact with your ears.

  3. Bend the elbow joints of both arms and expend the elbow joints outward to lift the upper torso upward off the surface of the bench about 8 to 12 inches.

  4. Slowly and carefully move the upper torso down to the initial position. Repeat the set.

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  I amurgical in fitness, training is a full body training, so the abdominal muscles can not be missing, but training abdominal muscles, then, training the abdomen is delicate, such as the appropriate training methods, of course, you can use the fitness ball curl abdomen, leg curl abdomen, jumping prone support and other methods of training the abdomen. So, what are the abdominal muscle training methods? Let’s take a look at what methods are available.

  1. fitness ball curl abdomen

  Lie flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. The chin to the chest slightly closed, exhale, contract the abdominal muscles to lift the upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, the feet can be more apart. If it increases the difficulty, you can do it with both feet together.

  2. leg curl

  Lie on your back on the floor with your lower back firmly on the ground. Hands on the side of the head, arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keeping your lower back off the floor, hold for 2 seconds, then slowly return to the starting position. Be careful to keep the chin slightly tucked toward the chest.

  3. jumping support

  First prone, both hands support the body, do a push-up; immediately get up, hands and feet touch; again prone to do a push-up, so repeat 20 times. Pay attention to maintain arm strength to pay attention to safety.

  4. reverse abdominal curl

  Lie on your back on the floor, lower back close to the ground, hands on both sides of the torso, legs raised and upper body at 90 degrees, legs crossed, knees slightly flexed. Tighten the abdominal muscles, then exhale and slightly lift the hips, lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

  5. traditional curl

  Lie on your back on the floor with your lower back firmly on the ground. Place your hands on the side of your head with your arms open. Place your legs flat on the floor and bend your knees. Chin slightly tucked toward the chest, contract the abdominal muscles, exhale and lift the upper body, the lower back should not leave the ground, hold for 2 seconds, and then slowly return to the starting position.

  6. rolling push-ups

  Start from supine, lift the legs up and roll, roll the body backward, and then drop the legs, feet on the ground to do squatting; immediately straighten the legs backward, support the arms with both hands, do a push-up; then stand up, repeat the action of rolling the body, so that one is complete; repeat 20 times rolling + push-up.

  7. support jumping legs

  Start with a flat support, bend the body forward to do a standard flat support; elbows on the ground to support the body, start both legs to jump to the left, start again to jump to the right; repeat 20 times.

  Translated with www.DeepL.com/Translator (free version)