Exercise regularly, but weight is not reduced (there is a solution !!).

Many people may wonder about how to exercise their own. Why weight does not decrease Or no muscle increase at all. Both tried to exercise regularly through 2-3 months, everything is no different from the original.

Who has this problem? We want to see that before. Actually your exercise does not work as well as it should. Comes from these seven errors? If yes … we have a solution to introduce. You can take to modify behavior. So all the sweat that is wasted is not wasted.

Do not add new challenges. To exercise
Whether you exercise by running or playing a spell. The body will use a lot of energy and muscle to feel at first. But just a moment to go. When the body adjusts. If you continue to exercise the same. To say that it will not produce the desired results. Because the body does not develop more capacity.

Solution: Add a challenge to the body. By increasing the running distance. Or increase the magic weight Or increase the concentration of other types of exercise you do.

Eat wrong carbohydrates.
Many people already know that already. Carbohydrates are an important energy source for exercise. But some people choose to eat poor carbohydrates. From diets such as white rice, white rice and pasta, etc., the carbohydrates are stored in the body in the form of fat. Instead of turning it into energy.

Solution: Eat unprocessed food. Be it brown rice, oatmeal, whole wheat bread and whole grain bread. Which will give good carbohydrates. The body can be used as energy to exercise better.

Iron intake is not enough for the body’s needs.
In addition to consuming the right amount of carbohydrates. Choosing foods that contain iron is important as well. Because iron acts to transport oxygen to various muscles. This results in better fatigue tolerance. Research in the journal Quality of Life Research found that the cause of muscle weakness is easy. Because the body lack iron.

Solution: Eat foods rich in iron. Enough to meet the needs of the body. For example, beef, pork, green leafy vegetables and beans.

Exercise the wrong way
Excessive exercise not only puts you at risk of injury. But it also does not reach the goal of exercise placed. Whether weight loss or muscle building.

Solution: Anyone who has just exercised is not long. Or do not know how to train properly. Always consult with the Trainer.

not enough rest
Research published in the journal Sports Medicine found that sleep less than 7 hours continuous. The body is not resting fully. As a result, muscles recover slowly. When going to exercise, it will feel very easy obviously.

Solution: Relax at least 8 hours a day, so your body produces enough hormone to repair muscle.

Do not stretch before exercising.
For people who have just not been to the gym. I did not get much muscle pain. That may be because the muscles are not flexible enough. Cause pain and may be torn muscles at all.

Solution: Stretch the muscles before each exercise for 5 minutes to warm the body and increase flexibility to the muscles.

Take a break between sets longer than
In general The break between sets will take about 30 seconds or more, but not more than 90 seconds, then train the set. It helps the muscles be managed continuously. But if you stay too long. May cause muscles are not ready to work again. To keep the muscles flexible and ready for training again.

Solution: It’s easy and clear that you should not stay between sets longer than 90 seconds.

When you know this. Who wants to exercise to be effective and most effective. Let’s consider the mistake. Then navigate these solutions to deploy. Believe it if you can, and be serious. It will help you to accomplish your goals.

Techniques for gymnastics in the gym.

Good exercise and fitness is not only useful to complete the set, the robot will be healthy and strong. Because if there is no planning. We may not fully exercise. Or may cause muscle injury, so planning every exercise is important. And the following is a great technique. For gym and fitness in the gym.

1. Set your hopes ahead: We go to the gym. Get a fit and good body is good. But before you start exercising. We should set a real goal first. To be motivated to continue to exercise, such as to create puppets to look or create a man without gymnasium envy. Or for true strength

2. Keep track of your work: exercise alone. It may not be clear. And maybe exercise without checking your own work. It may be that what we set up from the first. That’s a good thing. But the best way is to check our puppies all the time. Compare our puppets. Before, after and after exercise. If you see clear results. It will increase the motivation for us to exercise to get a good puppet.

3. Plan on each exercise: Because we can not create a good looking robot. Without good planning and techniques. Or someone who knows how to teach the right way. But to say this does not mean you have to go to the trainer service. Because we know how to exercise properly and properly. Can open a book or open a fitness website to study. After that, we divide the positions we want to exercise and the positions that are needed in each set.

4. Warm up your body every time: Do not overlook stretching before exercise. Some people take a few minutes to warm up, that is very wrong. Good exercise requires the body to prepare before going to do anything heavy. Which do not warm up before the body. It may result in unnecessary injury to the body.

5. Avoid disturbing things: that is, to talk until time wasted. If we really want to talk to a friend. Can talk after workout. The best way to avoid it is to listen to music. Or create playlists in the player and put on a full workout headset. When the body to talk.

6. Estimate good time to exercise: take about 4-5 times a week. Then let the body rest for a few days to allow the body to rest and refresh themselves.

7. Do not spend too much time: good exercise should have scope. I do not take the time to exercise alone. The good scope of exercise in the gym. Should be around 80 minutes, which is a good time and most effective. It also does not interfere with personal time management.

“Better plan is to win more than half” is the main idea of ​​gym fit in the gym. For good shape and strong health. And the seven techniques mentioned above. It should be a good guide.

10 tips for breastfeeding Your mother after birth

Breastfeeding after mothers is normal for motherhood. Because nature has created the body of the mother milk. For parenting But sometimes breastfeeding is not easy for some mothers, because sometimes the milk flowing little or no flow. No breast milk enough to feed the baby. So, mothers who encounter these problems. We have a trick to leave it.

10 tips for breastfeeding Your mother after birth

1. Before and after the birth, do not wipe or rub clean. Too much nipple area

Because cleaning the area too much may cause the nipple to dry or crack. This causes the milk to flow less. I do not want to breastfeed.

2. Feed your baby immediately after birth in 1-2 hours.

After the baby should be fed immediately. To stimulate, and in the first 1-3 days with mother milk flowing. The milk is yellow. Also known as Colostrum, which is rich in benefits. The first baby should have sucked it.

3. Know how to allocate time to breastfeed.

The newborn will have a small stomach as the eggs are sucked in little by little, but will often be hungry because the breast milk is easy to digest. Observe the excretion. So you may need to breastfeed frequently in the early months, maybe 1-2 hours, it would be great. Because the more the suckling, the more it stimulates the flow of milk.

4. Do not worry that there is not enough milk to feed.

The baby is suckling enough to meet the needs of each child already. The more your baby grows up, the more milk it will flow. If the urine is not less than 6 times a day, it is normal. The baby has enough milk, of course.

5. Learn how to breastfeed.

If you have a good mother to breastfeeding Your mother will try to do everything for the baby to breastfeed. Because in the breast milk is a useful nutrient for my baby very much.

6. Care for the breast and nipple, always soft to breastfeed.

If your mother feels breast pain, breast augmentation should use a cloth moistened with warm water, it will make the milk flow better breast pain is reduced. If the nipple can be used to gently rub the nipple to reduce inflammation.

7. Drink water often, whether it is warm water. Or cold water can drink it all.

Water is an important part in the production of milk. Drink more water. The milk flowed better.

8. The nipple is important.

If the mother’s nipples are short or upside down, breastfeeding can be difficult. If you can not breastfeed your mother’s nipple. Mothers should choose to use breast milk products. And can also breastfeed as well.

9. Goal set to breast milk a few years.

This family has to help me. If you want to breastfeed, you should do as expected.

10. Set goals and achieve

Always think Want to breastfeed Want to pass love from mother to child. Always think about what to eat. Drinking milk will flow well. If I have the intention to milk the mother enough to suck my course.

Is the ‘vibratory exercise’ help with the treatment of ‘diabetes’?

Research reveals that vibratory exercise machines are beneficial for diabetes mellitus as well as general exercise.

The scientists say. Whole Body Vibration Exercise or shortly called the WBV will send energy through the body, the user may be sitting or lying on the device that vibrates lightly. Makes the muscles more flexible and relaxed in a few seconds.

And from research in rats, WBV has helped the muscles of rats to get stronger and increase muscle mass. Improves the ability to control blood sugar. And other issues Found in patients with diabetes.

A team of researchers at the University of Augusta in the United States This study was conducted in rats aged 5 weeks by comparison of three male rats.

Group exercise with vibratory exercise machine. And the second group Exercise by running on the runner and inside the cage, with rats, both normal mice and mice, to breed as fat mice.

Researchers took diabetic rats to the shaking device for 20 minutes a day for 12 consecutive weeks.

Another group of rats were diabetic rats and healthy mice. Was trained to run on the machine ran 45 minutes a day for a total of 12 weeks

And third group mice There are both diabetic and rats. Did not exercise

After 12 weeks The research team has compared the health of the three rats.

Meghan McGee-Lawrence Researchers at the University of Augusta said, “The team found that. Diabetic mice running on running machines With diabetic mice using vibrating exercise machines. Get the same health benefits. ”

Meghan McGee-Lawrence For example, one of the same results found in rats exercising with running on running machines. With rats using exercise machines vibrate. Both mice reduced the amount of fat in the liver. Can produce better insulin. This helps regulate blood sugar levels.

And both groups have increased muscle mass.

Researchers point out that. In the case of diabetic rats, in both trials, fatty liver was reduced. And control of blood sugar is better. But these mice will not heal normally or be healthy as other mice.

During the trial The researchers weighed each week. And after the trial ends The team found that diabetic rats, the exercise group shake. And the group ran on the runner. Weight gain was lower than rats who did not exercise at all.

In this study published in the journal. Recent Endocrinology, McGee-Lawrence says, is currently being investigated by a team of researchers. What are the factors for diabetic rats to exercise with vibrator? And running on the runner Have better diabetes symptoms

I think the exercise machine vibrates both the chair and bed. You can buy it, but McGee-Lawrence The researchers warned. Patients should not use a regular exercise machine vibrate themselves. To improve the symptoms of diabetes.

Meghan McGee-Lawrence said, “It is understood that the use of vibrating exercise equipment to a certain extent has a beneficial effect on the body. But excessive use may be a disadvantage. Researchers suggest that further research is needed.

If the team found that. Vibrating exercise machines have the same health benefits as rats, says Meghan McGee-Lawrence.

“Shaking exercise machines may become a way to supplement diabetes in the future.”

5 advantages of sauna

Ever wondered why Fitness Fitness has a sauna that simply means it’s good for a post-exercise session? Because of the heat in the room, the muscles relax the tension. But is the benefit really there? Not really, because the benefits of the sauna is much more. Otherwise, people will invest a hundred thousand. Create a hot room Let’s sit and take the cloth to the egg to why.

1. strong heart

When studies from cold weather Finland found that saunas have positive effects on heart function and reduce the risk of heart disease. When they found out that the sauna 4-7 times a week reduced the risk of the disease by 50 percent compared to the sauna people only once a week. Because when people’s body temperature rises. The heart rate will beat faster as well. Unlike moderate exercise, the heart rate is 100-150 times per minute, resulting in better blood flow. Not a stroke. Heart friendly

2. good for muscles

To answer the question of why fitness has a sauna. It’s because the sauna allows the muscles to relax faster. Because when the blood flow well. These bloods transport nutrients and oxygen to the muscles that are tired and hurt by being heavily used. Make the body recover faster. It also helps to exercise with it. Because our body has a degree of heat resistance. Access to the sauna will increase the level of this up. Effect on the sport. You will feel tired. I also have good.

Expel toxins and stress.

One of the classic ways that humans eliminate toxins from the body is sweat. So sweating in your 20-minute sauna is not wasted. You will feel the pores open with sweat pits popping up on the skin. First followed by the level of Kan. It also helps clear the mind. After Oklahoma State University, a group of people who undergo stress therapy, together with a sauna. The results showed that the saunas were less stressful than those who did not.

4. better skin

It is not difficult to understand because the sauna stimulates the flow of blood. Especially the surface area is important. The blood that will nourish the skin and eliminate dead cells. While oil is naturally produced, it helps in hydration and inhibits bacteria. Make your face look youthful.

5. Increase immunity.

Good blood circulation. (Note that the main The benefits of blood circulation.) This is because the sauna helps produce white blood cells that fight against foreign bodies in the body such as germs. People who enter the sauna regularly have large amounts of white blood cells. Help to keep healthy And when is sick They will be lost more than others.

20 minutes

Is the right time for the sauna. After research has found that the sauna for a long time affected the amount of male sperm. And drink 2-3 glasses of water after the sauna.

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Women’s Relay Competition

The young team of Franziska Hildebrand, Franziska Preuss, Vanessa Hinz and Dahlmeier clocked 1 hour, 11 minutes, 54.6 seconds to beat France

The young team of Franziska Hildebrand, Franziska Preuss, Vanessa Hinz and Dahlmeier clocked 1 hour, 11 minutes, 54.6 seconds to beat France by just over 1 minute. Italy took bronze, 1:06.1 behind.

Germany missed six targets overall, avoiding any laps around the penalty loop.

Maria Dorin Habert of France, who has two individual gold medals at these worlds, passed Russia and France on the last leg and to take her team from fourth to second.