The correct way to sit up

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The correct way to sit up

Sit-ups, the correct way is as follows: the body is lying on the instrument, the head is down, the legs are on, and the feet are hooked on the short bar.

The position of the hands is determined according to the strength of the abdominal muscles. The closer the hands are to the head, the more difficult it is to sit up.

銆€銆€The beginners (both fat and poor abdominal strength) can hold both sides of the instrument to assist in the movement.

With a certain foundation, hands can be crossed and placed on the chest.

If you exercise regularly, you can put your hands behind your head, but when you are exhausted, do not use the strength of your arms to complete the sit-up, so as not to strain your hands.

銆€銆€The specific method is: tighten the abdomen, the upper body is rolled up, and exhales when you start.

When the upper body is at an angle of 45掳 to the ground, it is the time when the abdominal muscles are most stressed. Stop and hold this position for 1-2 seconds. Don’t suffocate.

Then slowly reduce to the initial position and inhale when restoring.

The action is a drop together, and the breath is a breath, this is a complete action.

銆€銆€For beginners, a group of 15-20, do 2-3 groups, muscle stretching after each pair.

That is, standing on the ground, hands crossed up, do the action of the back bow, that is, the action of stretching.

銆€銆€As a reminder, due to the elevated position of the device in this device, there is high blood pressure, and people with high blood pressure are not suitable for training.

Chinese medicine food and drink five-character – grain for raising

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Chinese medicine food and drink “five-character” – grain for raising

The grain on Zhou Li refers to 榛? 绋? 鑿? wheat, and rice.
榛?refers to corn, also includes yellow rice, 绋?refers to millet, 鑿?refers to beans.
The so-called grain in modern times refers to cereals and beans, such as grains, grains, wheat, beans and other grains.
The nutrients contained in the grains are mainly carbohydrates, followed by plant proteins, and the fat content is not high.
Ancient doctors believed that the grain could raise the instinct of the five internal organs.
In 1997, the Chinese Nutrition Society adopted the first article of the Dietary Guidelines for Chinese Residents, which is 鈥渄iversified foods and cereals.鈥?It emphasizes that people’s daily energy and protein should be mainly supplied by food. Food is the main body and foundation of nutrient intake.
It can be seen that food ranks first in people’s diet.
The ancients emphasized that the basic principle of “cultivating” is “fine matching, omnivorous grains.”
銆€銆€Coarse and fine to eat coarse grains We call the rice and flour that the residents eat daily as fine grains, and corn (face), millet, sorghum, beans and potatoes are called coarse grains.
Trace elements and vitamins are particularly rich in coarse grains, and coarse grains such as corn and potato contain more dietary fiber.
Nutritionists believe that eating at least three times a week in whole grains will help your health, and it will make your stomach healthier and your appetite stronger.
We know that the nutritional value of different varieties of food is not the same, among which coarse grains are rich in nutrients.
For example, oats are rich in protein; millet is rich in tryptophan and carotene; beans are rich in high-quality protein; sorghum is rich in fatty acids and rich in iron; and potato contains carotene and vitamin C.
銆€銆€We should pay special attention to the intake of soy and soy products.
Soy is a common tonic, rich in protein (about 40%) and a variety of essential amino acids.
Soymilk has the name of 鈥済reen cow’s milk鈥? but it must be cooked when it is eaten, so that it can be boiled three times, otherwise it is easy to be poisoned.
Tofu has the reputation of 鈥減lant meat鈥? It has the effects of tonifying the spleen and tonifying the stomach, clearing away heat and moistening dryness, benefiting urination and relieving heat.
銆€銆€Coarse grains also have a certain medical value.
For example, corn is recognized as the “golden crop” in the world, and its cellulose is 4 to 10 times higher than that of polished rice and fine flour.
Cellulose can accelerate intestinal peristalsis, reduce cholesterol absorption, prevent coronary heart disease; mung bean is sweet and cold, has diuretic swelling, neutralizes detoxification and cools thirst; cereal protein lacks lysine, while legume protein lacks methionine, GudouMixed, protein complementary, doubled nutrition.
銆€銆€Fresh brown rice is more beneficial to health than polished rice. The more refined the food, the more vitamins, protein, and cellulose are lost.
Although the dietary fiber in the coarse grain can not be digested and utilized by the human body, it can pass the intestinal gas and promote the early discharge of food residue.
銆€銆€Coarse grains also have the effect of losing weight. For example, corn contains a lot of magnesium. Magnesium can strengthen the intestinal wall peristalsis and promote the excretion of body waste, which is very beneficial for weight loss.
When the corn is mature, the spikes (corners) have a diuretic effect and are also beneficial for weight loss.
We can make fresh corn soup as a tea, or make cornmeal into corn cakes, tortillas, etc.
銆€銆€Of course, if you replace the fine grains with whole grains, it is not only unacceptable on the taste, but also the nutrition is not reasonable.
Studies have shown that overweight people, hi-meats and sub-healthy people, each serving 50 to 80 grams of coarse grains per day is appropriate, and can be adjusted according to individual circumstances.
銆€銆€鏉傞浜旇胺 钀ュ吇浜掕ˉ銆€銆€灏忔潅绮惈娣€绮夊拰铔嬬櫧璐ㄨ緝澶氾紝涓昏鍖呮嫭鐨勪綔鐗╂湁楂樼脖銆佽胺瀛愩€佽崬楹︺€佺嚂楹︺€佸ぇ楹︺€佺硿瀛愩€佽枏鑻′粊锛屼互鍙婅彍璞嗐€佺豢璞嗐€佸皬璞嗐€佽殨璞嗐€佽睂璞嗐€佽眹璞嗐€佸皬鎵佽眴銆侀粦璞哤ait.
China’s medium and long-term food development strategy research shows that in the food supply to the people, small grains should account for 20%.
銆€銆€Small grains not only have high nutritional value, but also contain special nutrients. For example, buckwheat and buckwheat have high protein content and reasonable ratio of multiple amino acids. They are known as 鈥渂eauty, fitness and disease prevention鈥?health food raw materials.
Buckwheat contains chlorophyll and rutin that are not found in other grains.
The vitamins B1 and B2 in buckwheat are 2 times more than wheat, and niacin is 3 to 4 times more.
Both niacin and rutin contained in buckwheat are drugs for the treatment of hypertension.
Regular consumption of buckwheat also has a certain effect on diabetes.
Beans are also rich in fat and are a major source of calories and protein in the body.
銆€銆€Modern nutrition food complementary principle verification, omnivorous grains are in line with diet and health.
For example, when eating white rice and white noodles, it is often used with coarse grains such as corn, sweet potato, soybeans, and peas, which not only provides comprehensive nutrition, but also improves the utilization rate of food.
The combination of rice and corn is a good example.Rice does not contain vitamin A, but corn is rich in vitamin A; rice protein has tryptophan, contains less lysine, while protein in corn contains almost no tryptophan, but contains lysine, lysine and color ammonia.The acid content of essential amino acids, rice and corn, can complement the protein complementation effect, make the body’s vitamins and essential amino acids more comprehensive, and also improve the protein utilization.

(Wang Weiheng)