JiaStyle-FitWellness

  HIIT(High-intensity interval training) has been documented as early as the 1970s. Hiit is an exercise mode for professional athletes training based on the High intensity exercise (HIT) proposed at the same time. HIIT gained popularity in the mass fitness community in the 2010s. It is in a short time through the combination of different movements, so that the heart rate reaches 120/min or more, in an efficient way to consume fat to achieve the purpose of weight loss. 💓HIIT training mode The total training time is about 10 to 30 minutes. The number of sets is self-determined, and the movements are also self-determined. Each movement is 30 seconds to 1 minute, and the rest between each movement is 10 seconds to 1 minute. All Settings are based on your physical condition. Exercise intensity should be more than 80% of your maximum heart rate (HRmax) or maximum oxygen uptake (VO2max) 💓HIIT and TABATA TABATA is a type of HIIT that features: Shorter exercise times (8 sets of 20 seconds in

  In this article I'd like to discuss glycosylation , collagen , and the relationship between them -- accelerated aging . In modern society, more women want to look young and beautiful, so I hope to stand on a professional point of view to talk about an unavoidable food in life: sugar, to help all beauty lovers achieve their health and beauty wishes. Read on, it will be very useful for you. The most important feature of rejuvenation is a face full of collagen, which makes you look like a teenager, so let's take a look at what collagen is. In young, healthy skin, there are two proteins, one is elastin , which acts as elasticity, usually starts to lose around the age of 20, the body can not synthesize; The other is collagen , which acts as a filler and usually starts to be lost around the age of 25, but is made more slowly as people age. It's the second protein that women do everything they can to make up for. Sugar is a seductive food. It's not just in the form of sugar,

   Subscribe for more👉 YouTube  🕀  JiaStyle Official Nuts are delicious and healthy, and can be used as a snack alternative to heavily processed foods. Nuts are rich in high quality oils and very low in sugar. Eating it as a snack can increase feelings of fullness and make your skin glow. Besides, the nut-eating habit is good for the planet. Substituting plant protein for animal protein sources could help promote a sustainable food system globally. The Nutrition of Nuts Nuts are mini treasure troves, packed with vitamins, minerals and good fats in their tiny bodies that meet most of the body's needs: Unsaturated fats. These good fats (monounsaturated and polyunsaturated fats) in nuts can lower bad cholesterol levels. Omega-3 fatty acids. Omega-3 fatty acids are known to be found in fish, but many nuts are also rich in omega-3 fatty acids. Omega-3 fatty acids are healthy fatty acids that seem to protect the heart by preventing arrhythmias (which can lead to heart attacks). fibers

 PLANK is recognized as one of the most effective ways to train your core and arms. I've sorted out the benefits of planking in detail for you： Strengthen the core muscle group strength , improve the exercise ability.   The plank focuses on the core muscles, including the transverses, obliques, rectus abdominis, and buttocks. By doing planks, you can strengthen your muscles and improve your performance. Improve the body's basal metabolic rate.  Plank exercises burn more calories than other lumbar and abdominal exercises. Improve balance ability.  Stand on one foot with your eyes closed, perhaps for just a few seconds, before doing planks. Because your abdominal muscles aren't strong enough to provide the balance you need. When you do planks for a while, your lower back and abdominal muscles strengthen, and your balance improves accordingly. Reduce the risk of back and spine injuries.  Doing planks can strengthen and strengthen the lower back and abdominal muscles, reduce th

The purpose of meditation is to focus the mind, relax the mind, and ultimately achieve greater mastery of self awareness and deep inner peace. You may not know it, but you can meditate anywhere, anytime, no matter how noisy your surroundings are, and you can find your own peace and quiet. This article will introduce you to the basics of meditation and lead you on the path to self-enlightenment.

💟Introduction 💟 What is to know  💟 Technique Introduction The squat is a multi-joint exercise and - by many - considered a "fundamental" training for the mass and / or strength of the thighs and buttocks. In reality, there are no really "fundamental" exercises; except, of course, in the case of disciplines that are based on the specific athletic gesture (eg powerlifting). Those who, for anatomical-functional reasons, are required to exclude the free squat from their routine, should do so. Similar movements can be performed at multipower or with strength machines (such as leg-press, hack squat machine, etc.). Otherwise, a greater risk of injury must be taken into account. After an exhaustive preface on the characteristics of the squat, I will explain step by step how to do it correctly. Obviously, especially if you want to start "loading" the barbell, the presence of a qualified instructor who evaluates the technique as a whole is - both for performance

Intermittent fasting as a way to lose weight is being used by a lot of people. What is intermittent fasting? Diet, hunger strike and Intermittent fasting Diet Dieting, calorie restriction, was once considered the simplest and most effective way to lose weight. One of the most well-known theories is that cutting 500 calories a day, which translates to 3,500 calories (1 pound of calories) a week, will result in a pound of weight loss a week. This method, is to treat people as machines, they think that as long as the control of calorie difference, can be simple and rough weight loss.  But in fact, there are studies that follow diets to lose weight, and they show that if you lose weight on a diet, you basically get it back. Because genes and hormones don't allow you to control your caloric intake.That's why so many girls never get out of the cycle of dieting- gluttony-dieting. Hunger strike A hunger strike is usually done to achieve a specific goal, such as a policy, by consuming o

I had a lot of confusions when I first started workout, and now I've successfully solved them. So now I've put them together in the following 5 tips, which I hope will help those starting out build confidence and find their way. 1. Keep fit for more than 3 months Fitness is a thing that needs to be persisted in order to gain something, don't rush. Many people insist on fitness for only a week or two, and say that the workout has no effect, such a mentality is wrong. Fitness needs to customize a scientific, appropriate plan, and stick to it, to have an effect. If you haven't been working out for three months, don't say it's not work. Workout at least 2-3 times a week, so that your physical shape will gradually change, harvest better yourself. 2. Know the right amount of time to exercise Workout needs to be moderate, but also need to combine sport and rest, so as to go further on the road of fitness. You can't overtrain, and you can't sacrifice sleep time

The breath ways: Thoracic breathing Belly breathing Mixed chest and abdomen breathing Today we're going to focus on belly breathing. belly breathing is defined as consciously letting the abdominal muscles contract and expand with the breath. In simple terms, belly Breathing is to "breathe" with the abdomen. When you breathe, you can see the abdomen rises and falls significantly, the abdomen is concave when you exhale, and the abdomen is convex when you inhale. The organ responsible for gas exchange is still the lungs, but belly breathing creates respiratory movement by moving the diaphragm up and down, which causes the diaphragm to move up and down more, increasing the volume of the chest and increasing metabolism. There are two types of belly breathing Smooth breathing Inverse breathing Smooth breathing is when the abdominal muscles expand on the inhale and contract on the exhale. Inverse breathing is the opposite. The specific way of breathing along the abdomen is to ke

I have had rib valgus since I was a child, my photo pose is not good, and my lung capacity is poor because of shallow breathing. It was only after I learned the importance of breath. After studying, I wrote this article in the hope of helping people with the same confusion to live gracefully and healthily. 1. What are ribs The ribs are attached to the thoracic vertebrae and join the sternum in front to form the thoracic rib cage. There are 12 pairs of ribs in the human body, which are symmetrical. The 1-7 ribs are connected with the sternum by cartilage, known as the true ribs. The 8-12 ribs are called false ribs, in which the 8-10 ribs are connected with the cartilage of the upper rib by costal cartilage, forming the costal arch, and the 11th and 12th ribs are free at the front end, also known as floating ribs. 2. What is rib valgus? In the valgus of the ribs, we can see that the bones protrude significantly anteriorly and laterally, while the thoracic cage is elevated. 3. The disadva

Fat loss is so difficult, exercise seems to help, which link went wrong? Here are 9 tips to lose fat. If you do all of them, you will definitely lose weight. 01 / Stay away from sugar and starch Your diet must be free of foods rich in refined sugars and starches, which will not only help you lose a few pounds of excess fat, but also increase the rate at which you burn fat. If you cut back on carbs, your body will be forced to burn the remaining carbs in your body for energy, and when those carbs are all used up, your body will start burning fat indiscriminately for energy. 02 / Eat more protein Protein slows down the rate of digestion and absorption, which means you'll feel full longer, and you'll consume fewer calories throughout the day due to reduced appetite. These are the proteins I usually eat: fish, tofu, eggs, chicken, beans, nuts and so on. Studies have shown that eating two eggs for breakfast can increase weight loss by 65 percent compared to eating a bagel with the s

The core muscle group plays a role in stabilizing the center of gravity and transmitting force. It is the main link of the overall force generation and plays a pivotal role in the activity and exertion of the upper and lower limbs. A strong core muscle group plays a stable and supportive role in body posture, motor skills and specific technical movements during sports. So if you have good posture, good control and balance, your core muscles are well trained. ❤ What is the core muscles？ The core muscles are the muscles that surround our trunk, including the abs, the hips, and the muscles that connect to our spine and pelvis. These core muscles help keep the body stable and upright when we move our hands and legs. Others call these muscles " energy sources ." Because the whole human body is arranged like a movement chain, and the core part connects the upper and lower parts of the human body, like a bridge. In the process of movement, the bridge supports the upper and lower b

The sound that the joints of the human body make when they move is called joint popping. Joint bounce can be divided into physiological and pathological categories. Pathological joint popping is very complex (consult an orthopedic surgeon about its etiology, pathology, treatment, and prognosis).   1, pathological joint ringing Pain or soreness, long bounce, more often in the meniscus, especially the meniscus sprain, wear and tear of the people, this noise may represent the meniscus damage again. Pathological joint bounce is due to joint injury, disease or structural variation, resulting in synovial roughness, joint capsule, ligament relaxation, tendon hyperplasia or tendon sheath stenosis, joint disc rupture, articular cartilage detachment, etc., during movement will be due to the friction of joint tissue bounce. It can be divided into osteogenic, synovigenic, tendinogenic and so on according to different etiologies and pathologies. The sound can be crisp, dull or abrasive, mos