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      What is aerial yoga? Tell you about the 5 benefits of aerial yoga!

      What is aerial yoga? Tell you about the 5 benefits of aerial yoga!

      Please raise your hand if you like to do yoga! When I was in college, I joined a yoga club with my friends and learned yoga. Every time I saw the beautiful posture and soft stretching of the instructor and other students during practice, I would feel super envious! Nowadays, yoga has become very common for many girls, and in the past few years, we have seen many girls and even boys learning yoga!

      Another type of yoga has recently become popular, called Aerial Yoga. Aerial Yoga has become a challenge for many girls because it is less strenuous compared to other exercises. It differs from traditional yoga in that it is performed on a silk hammock suspended from the ceiling, allowing the practitioner to complete all the poses. In addition, aerial yoga is not only beautiful, but also has many benefits for the body. Learning aerial yoga can effectively help reduce stress and sculpt the body's lines to achieve a slimming effect! Want to know what the benefits of aerial yoga are, or where to start learning it? Without further ado, Dora will take you down to see!

      What are the benefits of learning aerial yoga?

      Benefit 1: Exercise the core muscle group lean body

      It is not an easy task to hang yourself steadily from a cloth, but requires the strength of your core and even your whole body. Aerial yoga is a very varied exercise, through the hanging cloth to make a variety of stretching movements; can also be trained to the core, so that they can be stable hanging in mid-air, the physical exertion and heavy training is similar, but after doing it will be sweating!

      Benefit 2: Lymphatic flow, and say goodbye to edema

      Aerial yoga uses aerial ropes to make various yoga poses, and with the power of gravity, the body can stretch well. In addition, many poses will wrap around the thighs or various lymphatic parts of the body to achieve the effect of removing edema, and can also help improve the endocrine, digestive and blood circulation system. The hanging pose can accelerate the blood circulation in the head, improve sleep and relax the spine and cervical vertebrae!

      Benefit 3: Relieve stress and relaxation

      Aerial yoga is a relatively static sweating exercise, and because it is a core training, so will sweat a lot, but unlike heavy training there is a continuous movement, more often is stationary in a movement. This will give the girls a chance to settle their thoughts, close their eyes and enter a meditative state to help organize their thoughts and relax their stressful exercise.

      Benefit 4: Improves posture and tightens body lines

      Aerial yoga is a graceful exercise that sculpts the body and stretches our body through the force of hanging cloths, effectively correcting the lines of the legs and walking posture through various movements, and helping to find the correct point to apply force to the soles of the feet when walking. In addition, it can also train the coordination of the limbs, so that the hands and feet together, so that the body can find a balance point in mid-air Oh!

       

                                             (Seamless leggings women )

      Benefit 5: Improve self-confidence
      Girls who want to challenge something new, Dora recommends that you try to see the challenge of aerial yoga! This is because when practicing aerial yoga, it actually takes a lot of guts. You must first believe in yourself, and for the first time to try the beginner girls need some time to adapt, to practice to let go of the hands, believe that you can do, you can hang steadily in mid-air! In addition to training courage, but also to enhance confidence in themselves, so girls slowly and bravely let go!

       

      How do I start learning aerial yoga?
      For girls who want to practice at home, it is recommended that they seek the guidance of a professional instructor when they begin to learn aerial yoga. This will also ensure that the girls can safely use the drapes and all the equipment!
      Am I a good candidate for aerial yoga?
      Generally speaking, anyone who is in good physical condition can do aerial yoga. However, if you have had surgery on your hips, it is recommended that girls consult a doctor before deciding whether to do aerial yoga. It is also not recommended for pregnant women, girls with high or low blood pressure, osteoporosis, or those who have had a recent stroke to learn aerial yoga.
      Aerial yoga is an exercise that allows our muscles to reach a deep stretch through gravity. It is a relaxing, healing and body-shaping exercise that is more fun and interactive than traditional yoga. So, if you like this new and interesting exercise, you can try it out and become an elegant air beauty together!

      What to do if you can't lose your belly fat? Find out the top 10 culprits that are making your waistline thicker!

      What to do if you can't lose your belly fat? Find out the top 10 culprits that are making your waistline thicker!

      Girls, do you also have a problem like this? Even though you have been eating less than before and exercising like crazy, every time you try on new clothes, your belly still stretches "three layers of flesh", but when you go up a size, your shoulder line slips down from the sides, which is really annoying! Fat on the belly does not eliminate the beauty of a girl's overall curves, but also makes us feel uncomfortable. It's hard to buy nice clothes when you have a lot of fat on your belly, and it also has a certain effect on your health.

      Is it the wrong method, or can not find the culprit that makes your waist thicker and thicker every day?

       1、Age growth

      As women age, the weight gain or loss of women in menopause will change and the metabolic rate of women will decline rapidly. If a woman gains weight during menopause, the fat will grow in the abdomen. This is because during menopause, the hormones estrogen and luteinizing hormone decline. These hormonal changes can cause girls to grow flesh on their bellies.

      2、Aerobic exercise intensity is not enough

      Running, rope skipping, swimming and other such aerobic exercise, although they have a great help to strengthen the heart and lung function, but want to lose weight, only do aerobic exercise is not enough. Suggest the need for anaerobic training and aerobic training in combination with each other. This will not only increase muscle, but also be able to burn off more calories.

      It is recommended that when girls first start exercising, they can try to exercise for at least 15-30 minutes each time, about 2 times a week or more, and they can choose more intense and high-intensity exercises, such as running, biking, swimming, jumping rope or dancing. When the girls are more used to exercise, they can try to exercise for an hour, 4-5 times a week. In addition to the high-intensity exercise just mentioned, you can also add some intermittent waist and abdominal training,  Seamless leggings women so that the results come more quickly .

      3. the exercise project is wrong

      Girls! Don't think that you can lose belly fat with sit-ups, but sit-ups don't have much effect on losing belly fat! On the contrary, if you do more exercises to train the core muscle groups, but more likely to improve the fat burning rate. Recommended girls can practice flat support, it not only can train to the core muscle groups, but also to train the arms, legs and buttocks muscles!
      4. eat too much processed food
      Bread, biscuits, French fries, sugary drinks, snacks and other processed foods all add to inflammation in the body, and eating too much of them can weaken the body's ability to lose belly fat.
      It is recommended that girls eat more natural foods, such as fruits, vegetables and whole grains. These foods are rich in antioxidants, have anti-inflammatory properties, can inhibit the growth of belly fat it!
      5. did not eat the right fat
      The body does not respond to all fats. Studies have found that eating too much unsaturated fat, such as meat, desserts, and snacks, can lead to an increase in visceral fat. On the other hand, eating more foods that contain single unsaturated fats, such as olive oil and avocado, walnuts, sunflower seeds and salmon, which are fatty fish, can have an anti-inflammatory effect on the body and are beneficial when eaten properly. I also remind the girls to control the intake of fat, not too much, any fat consumption in excess will still lead to weight gain, but also can not completely do not take!
      6. Skipping breakfast
      Many silly girls will have a "eat less to help slim down" the wrong myth of weight loss, in fact, such an idea is wrong! Even if you want to lose weight, we should not neglect the main meal. Some people will be in a hurry and forget to eat breakfast, in the morning will feel particularly hungry, began to eat a variety of snacks or desserts, so that over time will not only affect the normal supply of blood sugar in the body, appear sluggish response, depression, limb weakness and other symptoms, but also may increase the burden on the stomach and intestines, resulting in abdominal fat, increasing the risk of gastrointestinal diseases. Breakfast promotes metabolism, balances blood sugar levels, and provides energy for the period between breakfast and lunch.
      However, girls should note that although breakfast is the source of energy for the day, but the choice of breakfast is also a learning curve. Eating the right breakfast can make you healthy and full of energy, but eating the wrong breakfast will still make us fat. Dora suggests that girls try to choose foods that are high in protein and fiber, so that we can feel full and eliminate the desire to eat dessert snacks!
      7. irregularity of three meals a day
      From the past three meals a day has been a common dietary norm, but in fact this may bring some problems. Like many people will be hungry until the moment of the main meal, but when it comes to meal time will eat more than usual. Dora believes that the best diet is to eat three meals a day plus 1-2 healthy snacks. The calories will be divided into several rounds of intake, an average of about every hour to eat some snacks, to maintain blood sugar and insulin secretion, which can prevent the body to store more energy in the form of fat, to reduce fat.
      8、Excessive drinking
      Drinking makes us fat, especially beer! If you have a beer belly, you can't wear nice clothes. The reason why we usually have a beer belly is because of the excessive accumulation of fat in the internal organs. Drinking too much alcohol will not only lead to short-term memory loss and long-term cognitive problems but also increase the risk of stroke and myocarditis, hypertension and so on. So girls are advised to drink less. This is not only good for the health of the body, reduce the accumulation of abdominal fat, but also conducive to the sculpture of the waist and abdominal curves. If you are in the process of slimming down, but do not see obvious results, Dora suggests trying to look at not drinking alcohol for about 1 month, you will find that your body shape will be significantly improved!
      9. mental stress
      Many women will feel the pressure and irritation because of the lack of time, financial problems, children, etc.. And all of these pressures can make it difficult to lose excess fat, especially belly fat! This is not only because when there is stress is more likely to want to eat high-fat, high-calorie food, but also because the stress hormone (also known as cortisone) will be the body's excess blood sugar synthesis into fat, so that the brain's sensitivity to saturation becomes sluggish, so that people easily feel hungry, unknowingly will also eat more than usual, resulting in the body's need for increased fat content.
      When girls face stress, they can pick the right way to ventilate. For example: draw up some stress relief plan to carry out appropriate stress reduction, or chat with friends, etc.. It is recommended that girls can do some relaxing, stress-relieving exercises, such as yoga, running, swimming, etc. . Exercise can promote the secretion of dopamine (Dopamine), to improve mood, increase the sense of well-being and enhance the purpose of attention. So not only will you feel much better after exercising, but it's also great for your health!
      This also reminds girls not to take the wrong approach to venting, such as overeating. Overeating will only make us fat, not good for us at all!
      10. lack of sleep
      Studies have found that women who sleep less than 5 hours a day or even less are more likely to gain weight than women who sleep a full 6 hours, and not getting enough sleep will not only affect metabolism, so girls should properly grasp the time to sleep, so they can have enough time to rest! Dora here recommends that girls insist on sleeping at least 6-7 hours a day, adequate sleep is one of the keys to maintaining a healthy body!
      After reading this article, I believe that girls have some understanding of the causes of abdominal fat accumulation in daily life! As long as you maintain good lifestyle habits and master the correct diet, you can easily get rid of the belly fat!

      Want to run to lose weight but always halfway? Try these 6 moves!

      Want to run to lose weight but always halfway? Try these 6 moves!

      The benefits of running are many, but to many people are often ineffective because of weight loss, boring or knee injuries and can not be sustained, if you are just starting to develop a sporting habit of girls, jogging or walking is indeed a cost-saving and convenient exercise, but how to maintain running power? Here are 6 tips to try it out!

      What are the benefits of running?

      Running does not cost money and can be done almost anywhere. More importantly, jogging can burn calories, strengthen bones, enhance immunity and relax the body and mind. However, whether it is jogging, road running or competition running, the damage to the knee should not be underestimated, with women being particularly prone to injury.

       

      Why does running always stop halfway?

      Running is a very test of willpower exercise, it is easy to give up because of inertia or do not see the effect. Many girls start running in order to lose weight, but the actual running is bored, after a few times do not want to run again, the result is a complete failure of the weight loss plan, more motivated to start the next run.

      In addition, novice runners will feel uncomfortable with their knees after running for a while due to lack of exercise, inflexible tendons and low muscle mass. Like Vira, I had been injured in the past due to insufficient leg muscles and weak knee support, resulting in excessive knee friction. So I understand the feeling of "I can't run anymore".

      Therefore, if you want to continue to maintain sports or running habits  Seamless leggings women, you must first understand how to protect yourself from injury, and do not seek to quickly lose weight, first find the fun, establish habits, and finally to move forward to the goal of weight loss.

      6 moves to teach you to make running interesting

      1. Try different running locations. 

      Where do you go for running? I remember that I used to run in the school playground. The PU track was comfortable and safe, and I could watch others play ball inside and outside the playground, but I soon got bored with this kind of running in circles. If it's not exciting enough, just run on the road! Choose a road you are familiar with to practice running, but please pay attention to the traffic and uneven road conditions, in addition, air pollution is also a major problem, depending on your own acceptability!

      2, collect your favorite running music

      Listening to music while running is also a great way to relieve boredom, usually collect more tracks that you want to listen to while exercising, so that music can accompany you to exercise. Like Vira I have prepared several sets of song lists, in addition to Chinese, Japanese and English pop music, there is also a list of classical music sports songs, whenever I run, I can choose the music I want to listen to according to my feelings, so that I can enter the sports state more.

      3,to create a confident running dressing 

       

      If you want to add to the fun of sports, you can try wearing trendy sportswear to boost your confidence and make yourself more excited to run. In the fall, you can wear a short-sleeved or sweatshirt with a windbreaker jacket on top, and a pair of shorts over pressure pants on the bottom half.

      4, do not give yourself any goals at the beginning

      If you are not going to participate in the marathon water, then I suggest that the beginning of the run with their own happiness is better, that is, the first contact running does not need to give themselves too much pressure, so as not to give up easily. Like I am running while adjusting how long I want to run, for example, halfway to see a land bridge in front of you, then encourage yourself to run there, to the land bridge and see two big trees in front of you, and then encourage yourself to run a little more, such a way rather than the beginning of the set to run 3 km is still lasting, you may wish to refer to see.

      5, grab the good sister or run with the hairy children

      Running with a partner is also a good way to continue, you can find one or two friends who run at a speed comparable to their own, to remind each other and encourage each other, regular invitations to exercise, I believe it will be more motivated than alone. In addition, you can also choose to take your fur kids out for a brisk walk or practice run, but it depends on your pet's habits ~

      6, after the run to eat what you want to eat

      This method must be surprising to some people, how can you eat freely after exercise? However, in order to encourage myself to exercise more, I will still eat as usual after each run, and choose what I like to eat as a reward, and so far I have not gained weight because of this, but it is true that the weight loss is very slow.

      I hope the above methods can help every girl who wants to exercise, just in time for the autumn good season, hurry up and go out to exercise!

       

       

      Weight loss begins with understanding the body type! 4 kinds of body type so reduce more effective!

      Weight loss begins with understanding the body type! 4 kinds of body type so reduce more effective!

      Girls, have you ever tried even if you have eaten very little, regular exercise is still very difficult to lose weight? Is a slim and beautiful body shape natural or can you rely on the efforts of nature? Why do you keep gaining weight even though you don't eat much? In fact, before losing weight, we should first understand their own physique, choose the right exercise and diet for their physique. In this way, you can easily lose weight and get twice the result with half the effort!

      So girls who want to lose weight successfully but do not want to hurt their bodies, Dora suggests that you can start by understanding your own body type! Dora will also introduce 4 different types of body type for girls to refer to, girls come to see which body type you belong to below!

      -Know your body type

      1,Dysfunctional

      -Frequently stay up late

      -Fear of cold, easily feel back pain

      -Have frequent urination

      2,Pressure type

      -Eating to relieve stress

      -Being in a stressful environment for a long time

      -Irregular menstruation

      3,Water swelling type

      -Easily swell when waking up in the morning

      -Eating cold food often

      -Tooth marks on both sides of the tongue

      4,Deficient

      -Pale face, easily dizzy

      -Feel tired easily

      -Poor memory

      -Slow metabolism

      Physical fitness determines what kind of exercise you are suitable for

      Exercise for disordered body types

      Pilates and Seamless leggings women

      Pilates has many benefits, not only can it match our breathing regulation, but also make the body curve more slim and slender. The important thing is! It does not produce the strong muscles that girls are afraid of! And it can also help improve our tone and immune system! In addition, Pilates is also a full range of exercises, so every part of the body can be exercised to Oh! Girls can do some simple yoga exercises before going to bed to help release stress and fatigue accumulated throughout the day. Through yoga, so that our body to achieve a full-body exercise, but also to help in sleep, to maintain metabolism, burn more fat Oh! These two exercises are recommended for girls with dysfunctional body types and can effectively enhance blood circulation.

      Exercise for stressful body types

      Girls with stressful body types are suitable for jogging and doing some aerobic exercises, such as jumping rope, hiking, swimming, etc., to help release stress and negative emotions. Moreover, running is a kind of exercise that does not cost money and can be done anytime and anywhere! More importantly, jogging can burn calories, strong bones, can also strengthen the immune system, relax the mood Oh!

      Exercise for an edematous body type

      Brisk walking and jogging are recommended for girls with an edematous body type. Brisk walking can help to lose excess body fat and enhance our cardiorespiratory function. In addition, when walking briskly, we should remember to cooperate with the arm swing, which can exercise the muscles of the whole body. Together with breathing, it can also help increase heart function, accelerate the elimination of excess water in the body, and improve the problem of edema!

      4 types of body type suitable for the diet
      Disordered body type
      It is recommended that girls with a disordered body type can eat more black foods to help replenish their kidney energy. Black food has high nutritional value, like black sesame, black rice, black dates, black beans, black fungus, kelp, etc.. Moreover, black food is rich in a variety of essential amino acids, often eaten to strengthen the body's heat, cold and fatigue resistance, but also help to improve the body's immunity and slow down the aging process!
      Stressed body type
      Stress type girls try to drink less sugary drinks, you can eat more liver food like goji berries, pumpkin, etc.. Pumpkin and wolfberry are very rich in nutrients. Eat more can play a very good role in protecting the health of the body. So the girls can eat more goji berries and pumpkin in ordinary life Oh!
      -Edematous body type
      Girls with edema can eat more dampness-eliminating foods such as black beans and barley. It is recommended that edema girls eat less cold food to effectively improve the problem of edema! Dora herself is also easy to edema body, so every morning after waking up will drink a cup of black coffee and red bean water, girls can try to see this method, very effective!

      -Deficient body type
      It is recommended that girls with a deficient physique pay attention to the regular rationing of meals, but also eat more food to replenish qi and blood, such as spinach, red meat and so on. These foods are very good for the body, health care spleen and stomach, on the qi deficiency has a very good regulating effect Oh!
      Girls, now you know what body type you belong to? Weight loss is important, but using the right method is the most important! I hope this article can give girls a deeper understanding of their own physique! Girls should remember that blind exercise does not make our bodies healthier, but may also bring us bad effects oh! Let the girls accompany you to eat healthy and move correctly together!

      How to choose a yoga mat?

      How to choose a yoga mat?

      How to choose a yoga mat? How to clean it? This is a question that many beginners will encounter. As long as you understand the material and thickness, you will be able to buy a suitable mat according to your personal needs. It is recommended to go to a physical store to choose a better mat, and the following is a list of 5 key points for you to choose a mat!

      -Is it necessary to buy a yoga mat?

      Before buying a yoga mat, you can think about why you want to buy one. Do you want to practice yoga poses, anaerobic training? Or do you simply want a local mat? Will you need to carry it around? Then you can think about which poses you do more often. Is it mainly stretching movements with sitting and lying? Or squatting and kneeling as the main endurance training? These are the influencing factors in your choice of mat. Perhaps some people will ask, with the smart puzzle, children's mats or carpet is not okay? I think there is still a difference, coincidentally, usually used to prevent collision, often 3-4 centimeters thick, and unless it is a special design manufacturers, otherwise the anti-slip effect is very poor; mats have a certain degree of softness and anti-slip force, but the size of the inconvenience of carrying is a problem.

      Yoga mat is a kind of plastic or rubber mats, the appearance of the human body in line with the width and length of the range designed for home exercise, its ability to protect human joints, reduce sports injuries, and easy to carry, so I think the determination to exercise the best or to buy a piece.

       

      2, yoga mat common materials
      Yoga mat is a good partner for exercise at home, please select a suitable mat for yourself according to your needs, selection skills include material, thickness, width, and even whether the manufacturing process is environmentally friendly should be taken into account! The common materials used in yoga mats are mainly natural rubber (NR), artificial rubber (NBR), environmentally friendly materials (TPE, POE, PER, etc.), PVC, etc. If you do not consider the price, non-toxic, non-slip, good grip natural rubber is the absolute first choice, but its weight is heavy and inconvenient to carry, depending on the acceptance of the individual to choose. Most of the yoga mats made of artificial rubber are thick and soft, very comfortable to step on, but often do jumping, squatting, balancing and other movements author is not suitable, after all, the stability of thick soft mats is not good, but it still depends on the way each manufacturer makes oh!
      Environmentally friendly materials such as TPE are considered to be one of the economical and affordable choices, with light weight, good stability, good non-slip and good grip. If you just want to try it out and don't know if you're interested, you can choose the cheap PVC material, but it usually has a poor non-slip effect and a serious plastic smell, so it depends on your personal choice.
      3,how to choose the thickness of yoga mat?

      The standard yoga mat thickness is 6mm (0.6cm), Seamless leggings women but on the market it is available from 3mm to 12mm, so how exactly should I choose? In Vira's experience, the standard 6mm is just right, and it can be used for almost any movement, but when kneeling, you will feel that the protection is not enough, and you need to fold the mat back twice. In addition, such as TPE material, because of its good elasticity, do not need to pick too thick can also achieve the protective effect, so not the thicker the better! Still depends on the characteristics of the material itself.

      If you really do not know how much thickness you fit, you can go to the sports center or yoga classroom to try on the yoga mat provided by the experience center, you will know better what specifications you like oh!

       

      4,yoga mat cleaning skimming

       

      Yoga mats are usually recommended to be wiped directly with water and cleaned once a week. If you are afraid of dirtiness, you can wipe them with cleaning solution or soapy water with a cloth, and avoid spraying alcohol or disinfectant directly to avoid damaging the rubber components. Some materials can be machine washed, please check before cleaning. A yoga mat can usually last 3-4 years when unopened, but after opening and using it, the life span of each person's mat varies due to the frequency of use and different cleaning methods.

      Finally, I hope that every girl who loves sports can pick her own mat!

      1. Go to a physical sporting goods store to buy, and feel and smell it yourself for the best peace of mind.

      2. Confirm whether the material and thickness meet your needs, it is recommended to choose the material first and then pick the thickness.

      3. personally use to see, check the anti-slip power, grip and stability (directly do the dog style will know).

      4. try to see if the weight of the mat after rolling together is acceptable.

      5. 5. If possible, choose a material that is waterproof, or does not stick when it encounters water.