【Recipe】 A simple breakfast packed with vitamins and energy

When it comes to breakfast ingredients, there are good carbohydrates, vitamins and good fats, which come from oatmeal, berries and nuts. These foods are healthy to eat separately as a snack, but they can also be combined into a beautiful super energy cup, bringing you a good mood and a new taste experience while you are trying to lose fat.

Abs and Vest Line – Core workout video for every morning

. In my own case, I get a vest line on top of regular exercise and a healthy diet, but I need intermittent fasting and more intense strength training to get abs. (Thanks to my years-long fitness routine and healthy eating habits, I have a permanent vest line for 365 days.)

2 types of Belly Breathing and the ways

Today we’re going to focus on belly breathing. belly breathing is defined as consciously letting the abdominal muscles contract and expand with the breat

9 tips to lose fat-it’s simple and you’d love it

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…

10 Chinese Foods That Are Perfect for a Fitness Meal

In Chinese culture, many foods can be taken as medicine to nourish the body and prevent disease. Similarly, in today’s article, I will list 10 natural foods that are unique to China and are high in nutrition. These foods can be added to your daily fitness plan as fitness meals to add more Oriental flavor to your fitness journey.

【Recipe】Pumpkin coconut low-sugar cake

Eating healthy doesn’t mean cutting out desserts, but cleverly making snacks with comforting sweetness from healthy foods. In this article, I’m going to use coconut flour (a great substitute for low-carb flour) and pumpkin as the main ingredients to create a low-carb, low-sugar coconut pumpkin cake。

【Recipe】low-carb energy refreshing breakfast

The most enjoyable part of every day is to enter the important things of the day with the most positive attitude: work, school, socializing, etc. So a nutritious breakfast is especially important. In this article I will share with you a delicious breakfast that I often eat

【Recipe】Keto chicken Reduced-fat salad

People who are losing weight or trying to gain muscle may be looking for healthy eating ways to achieve their goals. In this article I’m going to share with you a super simple filling chicken salad, so give it a try!Keto diets can be an effective means of weight loss.

【Recipe】Halloween low-sugar pumpkin coco dessert

Pumpkin coconut dessert can be made a dozen at a time to share with friends and family during dinner or afternoon tea, even if it’s not Halloween. It is low in sugar, so people on a diet and diabetics can safely eat it. I hope you eat healthy!

【Recipe】Low-Sugar Whole Wheat Meal Bread

Whole grains are a very healthy source of carbohydrates. I’m going to share with you the recipe for a low sugar meal pack made with whole wheat bread. It’s delicious and healthy, and it’s the perfect companion for gaining muscle and losing fat

Sugar, collagen and aging

 In this article I’d like to discuss glycosylation, collagen, and the relationship between them — accelerated aging. More ways foranti-sugar and anti-aging.

what does plank train?

Super Plank, whether it’s your favorite or not, but I’m sure you want to have a strong core and beautiful arm lines, 10 minutes of plank variation with two breaks in between is enough to blast your arms and shoulders, and let you reinvent yourself! Let’s challenge together!

Ways to Meditate—relaxing music for meditation

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…

Intermittent fasting-Here is all that you want know

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…

How to do squats correctly-Here’s the most detailed advice

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).


我们都知道健身训练中念动一致非常关键,它除了可以让训练更加有效以外,还能避免受伤。 念动一致:肌肉的工作是受神经支配的,注意力集中就能“动员”更多的肌纤维参与工作。练某一动作时,就应有意识地使意念和动作一致起来,即练什么就想什么肌肉工作。例如:练立式弯举,就要低头用双眼注视自已的双臂,看肱二头肌在慢慢地收缩。 它是健身黄金法则中的一条,重要性可见一斑,重提一下法则浓缩版:大重量、低次数、多组数、长位移、慢速度、高密度、念动一致、顶峰收缩、持续紧张、组间放松、多练大肌群、训练后进食蛋白质、休息48小时和宁轻勿假。那么除了募集更多的肌纤维参与训练以外,它的另一层含义在于减少大脑的肌肉抑制信号。 肌肉抑制是为了保护身体的一种机制,但对于健身增肌来说,抑制作用却起了副作用。肌肉抑制对于增肌来说不是什么好事情,那如何让身体产生最小的抑制作用呢?对于肌肉抑制来说其实是身体发出的保护信号,防止我们在运动中过度牵拉肌肉受到伤害。 当人体一块骨骼肌收缩时,我们的中枢控制系统大脑会发出刺激肌纤维(组成肌肉组织的基本单位)收缩的信号,同时也会发出抑制信号来限制过度收缩,肌肉拉伸同理。防止过度收缩对我们造成伤害,但同样会限制刺激肌纤维的数量。 但我们知道,想要增肌就要将目标肌群训练到位,也就是说动用更多的肌纤维,让目标肌群获得良好的泵感。肌肉抑制信号刚好相反,它会限制刺激肌纤维的数量,这也就是告诉我们别想一组就把目标肌群训练到位! 训练效果的产生,部分原因为肌纤维更大更强壮了,部分是因为我们渐渐的教会了神经系统减少相关的抑制信号,运用肌肉进行更大的收缩或伸展。我们需要克服这种抑制作用,克服这种保护机制,当我们自己的锻炼意志越强烈,越专心的训练,集中精力锻炼相关肌群,我们就越能突破由大脑发出的抑制信号,我们的进步就越快。