Push-ups are the most important way to practice chest muscles and arms, mainly to exercise triceps brachii, abdominal muscles, back muscles and chest muscles. Regular exercise can not only strengthen the muscles of the chest, arms and abdomen, but also strengthen the bones, improve the elasticity of blood vessels, increase the blood flow of limbs and lower blood pressure, which is of great benefit to cardiovascular health.
Standard push-ups must require the body to be in a straight line, move slowly, and gradually sink to the bottom, and it is best to stick to the ground near the chest! Feel the strength while doing it, and fully let the chest and arms feel the stimulation.
Standard push-ups:
1. Keep your head and ankles in the same line.
2. Lift your body with your hands and leave the ground.
Don't bend your back, tighten your abdomen and hips, so that your hips are in a straight line with your body, and you can't be too warped or sunken. Your chest should land first, not your pelvis. Many beginners will encounter the problem of not letting their breasts touch. They can put a tennis ball or a book as a reference, achieve their goals step by step, and try to bend their arms more than 90 degrees.
Vegetables suitable for winter.
1, cauliflower
Green-flowered coconut has always been on the list of anti-cancer vegetables, and its sulfur-containing phytochemicals, such as-carotene, lutein, glucosinolates and phytochemicals, are beneficial antioxidants, which not only have anti-cancer effects, but also protect cardiovascular diseases and prevent macular degeneration. Mash, add onion, cranberries, almond slices, etc. Become a healthy low-calorie salad; If you don't want to eat cold dishes in winter, you can also try cooking cauliflower soup.
2, white radish
Large white radish is an indispensable dish for many families to keep healthy in winter. Chinese medicine believes that radish has the functions of promoting digestion and resolving phlegm, relieving asthma and clearing away heat, regulating qi, reducing swelling and removing silt. Most children have symptoms of upper respiratory tract infection such as dry throat, sore throat, repeated cough and difficulty spitting when they catch a cold. Eating more crisp, fragrant and tender radish can not only stimulate appetite and help digestion, but also moisten throat, eliminate phlegm and smooth qi, effectively preventing colds.
3. Chinese yam
Yam has high nutritional value and is especially suitable for health preservation in winter. Yam can not only replenish the qi of lung and spleen, but also benefit the yin of lung and kidney. You can eat more yam in winter to achieve the effect of consolidating kidney and replenishing water. Yam contains a variety of trace elements, rich in content, has nourishing effect, and is a good product for rehabilitation and food supplement after illness. Yam is also rich in vitamins and minerals, and its calories are relatively low.
4. Pumpkin
In winter, the climate is dry and cold, and colds are frequent. Eating more foods rich in vitamins A and E like pumpkin can effectively relieve the symptoms of dryness and enhance the body's immunity. Pumpkin is rich in vitamin B 12, and lack of B 12 will cause pernicious anemia. At this time, eating pumpkin is the best way to "replenish blood". When cooking, many people like to throw away pumpkin pulp. In fact, this is a wrong decision. These discarded pumpkin pulp actually contains five times more carotene than pumpkin pulp.
5. Cabbage
The content of vitamin C in Chinese cabbage is 3.5 times that of tomato, and the content of calcium is twice that of cucumber. Chinese cabbage also contains more trace elements, such as molybdenum and manganese, which are necessary raw materials for human body to make active substances such as enzymes and hormones. Can promote human metabolism, is conducive to growth and development, but also enhance the body's anti-cancer ability.
6. Lotus root
Lotus root is sweet and rich in starch, protein, vitamin C and B 1, as well as inorganic salts such as calcium, phosphorus and iron. Lotus root meat is easy to digest and is suitable for all ages. Raw lotus root is cold, which has the functions of clearing away heat, relieving annoyance, cooling blood, stopping bleeding and removing blood stasis. Cooked lotus root is warm, and has the effects of nourishing the heart, generating blood, nourishing and strengthening the spleen and stomach. People who don't like raw food can also stew chicken and meat, which can nourish and cure diseases. Lotus root starch, in particular, is nutritious and easy to digest, and is a good tonic for women and children, the elderly and the infirm.