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      NEW — Bedtime Exercise

      Road running focus strategy, sports girls must not know the 3 cautions!

      Road running focus strategy, sports girls must not know the 3 cautions!

      If you love road running, are you excited to take pictures after the race, only to find that your hair and makeup are a little tragic? Today we are going to share with you three tips for road running! You will be able to take pictures of your hair and makeup without any problems.

      Sports should not only be beautiful but also comfortable!

      The condition of pursuing makeup during sports is just beauty and comfort, having good-looking makeup can make you run seriously to exude confidence and glow, and comfort is the most important point for me personally, after all, road running time will be drenched in sweat, if you feel uncomfortable during road running not only affects sports performance, mood will also be greatly reduced! So remember that the purpose of makeup hair is to make yourself look clean and spirited, do not need too much decoration can also be very bright!

      Still tie the ponytail on the outdated

      Tying the ponytail is indeed one of the simple and fast methods, and is a classic in the hearts of many boys, but you have thought of a little thought to transform the hair, you can make people's eyes bright and comfortable! Today we are going to recommend a very suitable for road running hairstyle.
      My personal favorite hairstyle is the simple and durable three braids, and then divided into the left and right side of the tie, three braids not only has a sweet and beautiful shape, in the braid only need to practice a few times and you can easily get the hang of it (I believe that handicapped I have learned you can certainly! The advantage of two braids is that they are more balanced during running, unlike the ponytail that keeps flopping around during running, which makes the head and neck sore and causes too much burden, and the flopping ponytail also tends to come loose, compared to two braids that are more complete and durable and not easily deformed, so you can run freely from head to tail!
      Can I wear makeup during exercise?
      I want to put on makeup when I exercise, but I'm afraid that when I exercise, my body temperature rises and my pores open up, causing makeup, dirt and oil to enter my pores, clogging my pores and forming terrible acne and pimples on my face.
      I personally do not recommend wearing heavy makeup to sports, because in addition to causing great damage to the skin, the sticky feeling caused by sweat on the face makes me feel very uncomfortable, and also makes people feel a little bit awkward when they take off their makeup...but if you just can't go out to sports with your face on, what can you do? Purple Ching suggests using a fresh, oil-free color barrier cream, and it's important to choose a product with an SPF factor! Because it can prevent UV damage to the skin, prevent skin aging, and then is to draw on the eyebrows, can make people look more spirit, it is recommended that you can rub a layer of "eyebrow raincoat" to prevent eyebrow makeup off, if you want to add some color can be a little liquid blush and lipstick, in fact, the movement to a degree, the face will naturally look very good, the above is to provide you with a sports pseudo-skin The above is to provide you with a way to fake your face during exercise, but it is still necessary to thoroughly remove makeup and clean your skin after exercise.
      Tips for taking beautiful photos of sports
      Girls who have experience in road running should know that in addition to the enthusiastic cheering team along the way, there are also a group of hard-working photographers, in order to capture beautiful photos in a short period of time in addition to the photographer's skills, what methods can girls master?
      I'm going to share the tips for taking beautiful sports photos! My personal experience is to observe whether there are cameras in the distance, usually placed on both sides of the runway, so will try to jog along the runway, once you find the photographer will begin to slow down, adjust the breathing, and then you can wave to the photographer in the distance, to love than any action can be, the purpose is to allow the photographer to find you, the key is not to forget to show your bright smile to the camera, ah, great! The photographer will help the girls to capture several beautiful shots!
      1.Remind girls to join the road race, remember to make sure to clearly pin the number cloth issued by the conference on your clothes, some races provide just enter your number after the race, you can easily and quickly find your beautiful photos!
      2.Remind the girls not to neglect safety when running for pictures. There are a lot of people running on the road, so you should be careful not to push others or obstruct the road, and pay more attention to the road, and be especially careful not to trip over the cat's eye on the road.

      Fitness|The next day of retraining is so sore! Can I go to the gym again?

      Fitness|The next day of retraining is so sore! Can I go to the gym again?

      The next day after retraining muscle soreness, feel not too much force ...... Is the muscle growing or is it a muscle strain? Shouldn't I rest for a while? The reason for the muscle soreness is clear before you make a decision!


      Do I have a strain or soreness?

      After training, soreness starts to occur the next day, we call this phenomenon delayed soreness, delayed soreness is the discomfort caused by small injuries after training. This small injury is the starting point for muscle growth, and the small injury allows the body to heal itself and grow stronger muscle fibers. And this kind of soreness is usually able to continue training. But if it's a strain, it's not good, strains are divided into mild, moderate and severe muscle strains.

      Mild strain: The muscle fibers are mildly damaged and will recover in about two to three weeks. Pain will be felt when pressing or exerting force.

      Moderate strain: Moderate damage to the muscle fibers, but the fibers are not completely broken and will recover in about three to six weeks.

      Severe strains: complete rupture of the muscle, usually requiring surgical repair and healing time of three months or more

      The most common confusion is between mild strain and delayed soreness, so how do you tell the difference? There is a difference between the two if you feel more carefully. Muscle soreness will usually feel sore and tight, with a feeling that the muscles can't be pulled apart and usually only every other day, lasting less than a week. The muscle strain will feel tingling, hot, and a feeling of weakness. Immediately after the injury, or a few hours later, the duration will be more than a week.

      Now we know that the simple muscle soreness is still able to continue to exercise, that exercise need to pay attention to what?

      When the muscles are still sore, because there are still small injuries and discomfort, affecting sports performance is certain, it is not advisable to exercise for too long or do high-intensity sports, if you do not pay proper attention, a careless may really become a sports injury need to rest a few weeks! Finally, we also want to remind you that although the non-strain pain is able to continue to exercise, but muscle growth is required to repair in order to grow, continuous damage plus the accumulation of fatigue will only cause a vicious cycle, so do not forget to moderate rest!

      What should I do if I have a strain

      If the injury is severe, or if there is immobility, open wounds, or loss of consciousness, then seek professional medical attention immediately. For minor strains, it is not recommended to rest completely after the injury. After a few days of injury, it is recommended to move around as much as you can. Why do you say that?

      1,Do not let the muscles atrophy because they are not moving.

      2,Allow the brain to update the data of the affected area at all times to prevent it from being overprotected by the brain after recovery.

      3, Moderate activity can increase blood circulation and help self-healing.

      4,A little movement can make the tissue grow more neatly and beautifully. For example, stretch the injured muscle slightly, for about 30 seconds each time, and repeat 5 times. The injured muscle should be trained slowly from lighter strength to heavier strength and should not feel any special pain during the process.

      Today's part of the strains will be briefly discussed with you here, the strains are still very profound, so I will help you to do more detailed introduction when I have the opportunity to further study and compile a set of information! If you really want to know, there is almost always a lot of literature on muscle strains in the rehabilitation departments of hospitals, so you might as well try to study it!

      Why must you wear sports underwear for running? The right lingerie will make your breasts stronger

      Why must you wear sports underwear for running? The right lingerie will make your breasts stronger

      Why do you have to wear sports underwear when you exercise? Ziqing was once very confused, thinking that it would be better to wear ordinary underwear, right? Only later found that this concept is very wrong ah! Wearing ordinary underwear although there is a steel ring support, but because of the impact of more intense movement in the process of shaking, if the breasts can not be fixed or support is not enough, long-term serious may cause the phenomenon of breast sagging, really very mother soup ah ~ if the case of excessive exercise, will cause pectoralis major muscle tears and other sports injuries oh, so we recommend that you exercise or wear special sports underwear, to protect the breasts of everyone's responsibility! !

      The benefits of sports underwear

      In fact, the main function of sports underwear is to "support" and "cover" the breasts, the structure of sports underwear can give good support to the breasts, but also to avoid the discomfort caused by muscle pulling due to breast vibration and shaking during running, not only that, fast-drying, moisture-wicking, sweat-wicking material is also the characteristic of sports underwear, sports underwear also has the function of "anti-friction", so that girls in the training process, not only to improve the comfort of running, but also to enhance sports performance.

      What should I pay attention to when buying sports underwear for the first time?

      l suggest that when you buy sports underwear, you should try it on first as well as buying running shoes, because every girl's bust is different, so you must choose the right size for yourself to achieve results!

      There are three types of sports underwear 



      Low intensity section.

      As the name implies, the low-intensity model is suitable for lower intensity exercises such as aerobic yoga and static stretching, and its support effect is the lowest, also suitable for girls with smaller cups to wear, but don't be discouraged by small-chested girls, its appearance style is the most abundant oh, in clothing with a little thought, can also become a fashionable look!

      Medium strength section.

      Medium-strength models are suitable for jogging, long-distance running, cycling sports underwear, of which there are two types of "bra type" and "tank top type", bra type is suitable for girls with fuller breasts, because they need stronger support to protect; tank top type is suitable for girls with smaller breasts, I am accustomed to wearing tank top type, because it is not easy to rub when running, do not have to worry about falling off to be able to run at ease, in addition, if you are also a fan of long-distance running, because of the long-term wear, you must pay special attention to the comfort of the material, do not forget that fast drying, moisture absorption, sweat wicking is the key when buying.


      High intensity section.


      High-intensity models suitable for sprinting, aerobic dance, basketball, tennis, those who need to run and jump, vibration stronger sports, as well as for girls with fuller breasts to wear, this kind of sports underwear hidden a special steel ring, can gently wrap around the chest and give strong support, but do not feel the pressure caused by the steel ring to wear, in addition to this type of sports underwear price is slightly higher, but for the sake of sports safety and health, girls must pay special attention to their own conditions before buying.

      Editorial share sports dressing tips 


      After girls buy sports underwear suitable for their own style, and then decide the elements is the appearance of the color oh, purple clear to share to the girls when the sport of a careful mechanism, if you are confident in their abdominal line girls, you can try to wear sports underwear alone to run oh! With the overall outfit so that not only can show a charming waist, but also can appear to be a girl with energy and bright eyes! Let the sport when you are no longer only sports, sports before a little thought, but also for the sport to bring a little more fun!


      Are you a mountain climbing shoes or rain shoes faction?3 mountain climbing before the selection of shoes points!

      Are you a mountain climbing shoes or rain shoes faction?3 mountain climbing before the selection of shoes points!

      Are you a hiking shoe or a rain shoe person? When Dora first started climbing, I often heard people say that only really good climbers would wear rain shoes, but is that really true? Dora himself does not have climbing shoes, it is because I think climbing shoes are too expensive for me, so I only bought rain shoes inside and add a thick insole, shockproof insole. However, even if the rain shoes add an insole and tie an ankle guard, the coverage cannot be as perfect as hiking shoes, and they are not breathable. Every time I climb, Dora can't stand the feeling of stuffy feet, and across the many things into the shoes, although they can keep warm, but will be more stuffy. For Dora, I think both hiking shoes and rain shoes have their advantages and disadvantages, the most important thing is to choose the right shoes for yourself, and go up the mountain with a happy mood, and come down safely and happily! Let Dora tell the girls 3 important points to note before choosing shoes!

      It doesn't matter what kind of shoes you wear, what matters is your persistence and love for hiking.

      Are you a mountain climbing shoes or rain shoes faction?3 mountain climbing before the selection of shoes points!

      Advantages of Rain Shoes

      The price is cheaper

      Rain shoes can be bought in a couple of hundred, and can be bought at ordinary hardware stores (Xiaobei Department Store). In contrast, a pair of more durable hiking shoes at least 3000 yuan, more expensive. So Dora suggests that girls who do not often climb, or have a budget, can choose to get rain shoes first, which can greatly reduce the burden of novice climbers!


      When it rains heavily, you don't have to worry about the problem of water entering your shoes, and you can also wear them directly across the stream!

      Easy to clean

      Mountain shoes also need to be oiled and maintained in order to wear them for a longer period of time. Even if the rain shoes are covered with mud, it is more convenient to wash them with water, and you won't feel pain when they get dirty because they are cheap!

      The shortcomings of rain shoes

      Low wrap-around properties

      Rain shoes can not be completely covered, the palm of the foot is easy to slide, the degree of protection for the ankle is also very poor. The heel will easily rub against the rain shoes, which may break the heel, and when going downhill, it is easy to top the toe, making it easy to hurt the toe.

      The sole of the shoe is thin

      It is recommended that insoles, ankle guards and woolen socks be used to help cover the foot to reduce the space between the foot and the shoe to reduce the chance of injury.

      Material is not hardy

      When it rains, the hiking trails are slippery and muddy everywhere. This time to wear rain shoes, although the feet are not easy to wet better, but rain shoes can not wear ice claws, the body quality is not hardy enough.

      3 important points before choosing shoes


      People who want to start climbing for the first time, but are not sure if they will continue to climb in the future: it is recommended to consider getting rain shoes or cheaper climbing shoes first.

      People who want to start climbing but have a limited budget: Decano, MERRELL, Salomon, Keen, SIRIO

      People who have decided to climb and want to buy better equipment: LOWA, Zamberlan, Mammut

      Which mountain do you want to climb?

      If the mountain you usually walk on is a suburban mountain in Taiwan (below 1000 m), either hiking shoes or rain shoes are generally OK, and if you like intermediate mountains (around 1500-2500 m), such as Songluo Lake, Garo Lake, Katai Vertical, High Island Vertical, and other popular intermediate mountains, many people would highly recommend rain shoes, but in fact both types of shoes are fine, depending on the characteristics of your own feet. If you want to climb Baekdu and the Central Mountain Range, you should consider warmth and support, and rain shoes are less friendly to broken terrain and sharp rocky paths, so we suggest girls consider getting hiking shoes.

      Personal Needs 

      Whether you choose hiking shoes or rain shoes, the most important thing is to "understand the characteristics of the foot", to understand their usual walking force point, the foot sole force situation is consistent, whether there is a skewed situation. Dora herself is flat-footed, and when walking will have a skewed, outward eight situation, so every time down the mountain when the knee is easily injured and painful trouble. Girls are advised to consider what kind of shoes are suitable for their feet when choosing shoes. A good pair of shoes can be of great help when climbing and can make it much easier for girls when climbing. If the ankle is often injured, or wear sports shoes will easily feel very sore legs girls, it is more recommended that you choose hiking shoes.

      I hope that after reading this article, girls will be able to answer their questions about choosing hiking shoes. If you are thinking about buying shoes in the near future, whether you want to buy rain shoes or hiking shoes, we recommend that girls go to the stores directly to try them on, so that you can pick the shoes that are good to wear and that fit you best!


      What should I do if I encounter a stagnation period during weight loss? Master 4 small steps to break through the stagnation period easily!

      What should I do if I encounter a stagnation period during weight loss? Master 4 small steps to break through the stagnation period easily!

      I believe that the girls in the weight loss, must have had such an experience, that is, the slimming stagnation period! Dora in the past during the weight loss is the most annoying is to encounter the stagnation period, it is easy to successfully lose a few kilos, feel some hope, but then maintain the same weight for several weeks, obviously already very hard exercise weight has not dropped, really annoying! Dear girls, if you also have the same trouble, do not worry! Follow Dora's 4 small steps below to do, you can easily break through the stagnation period! Without further ado, let's take a look at the following!

      Stagnation period is the weight loss and slimming will certainly encounter the situation, although difficult, but as long as you overcome it, you can avoid re-fat .

      What should I do if I encounter a stagnation period during weight loss? Master 4 small steps to break through the stagnation period easily!

      4 small steps to break through the stagnation period

      Try different aerobic exercises and increase the intensity of the exercise


      During the slimming period, in addition to dietary control, of course, there must be no exercise, but girls should remember that aerobic exercise must last more than 30 minutes to see the effect. Swimming, running, cycling and so on are considered aerobic exercise, and the stagnation period in weight loss and slimming is because the body will get used to the original exercise intensity, so do a long time the effect of weight loss will be reduced. Dora suggested that the girls can strengthen the intensity of the exercise, or try some cardio exercise that has not been done before, so that the body can continue to stimulate the body to burn more calories!


      Add some weight training 


      Many girls in the weight loss and slimming period are doing aerobic exercise, such as running, swimming, etc.. But in fact, to achieve the real effect is aerobic anaerobic at the same time oh! This is because aerobic exercise is to help consume fat, weight training is able to train our muscles. And Dora in the previous article has also mentioned a concept: the focus of slimming in fat loss not weight loss, so the appropriate amount of muscle is necessary to help improve our body metabolism indirectly!



      Observe the changes in the body, not the weight numbers

      When many girls see the number on the scale and see that their weight is still at the original number, they may think that they are really experiencing a stagnation period. But "weight stagnation" does not mean "thinness stagnation". It is advisable for girls to measure their waist and hip circumference, measure body fat, and wear smaller clothes to see if they have become loose, these are all good indicators that there is a change means that you are actually getting thinner! Unless the weight is overweight, in fact, girls do not need to be too concerned about the number on the weight gauge.

      Use diet to increase metabolism and break through stagnation

      Weight loss seven points by diet, three points by exercise

      Everyone's physical strength is different, so if girls can't do too much high-intensity exercise, Dora suggests that you can make some adjustments from the diet, such as changing the original way of eating, you can make slimming become twice as good with half the effort. To survive the stagnation period to improve the body's basic metabolic rate, this time girls can eat some good protein, such as fish, chicken breast, eggs, tofu, etc. are very good slimming good partner! But the premise is to remember to cook as light as possible, less oil, less salt as the main oh! Protein can help us to maintain muscle mass during weight loss, to avoid a decline in basal metabolic rate because of muscle loss; in addition, girls can also drink some unsweetened tea and black coffee to help burn fat to improve our body's metabolism.

      Dear girls, the above four small steps you understand it! As long as there is usually a little time to exercise, not excessive overeating, girls actually do not need to worry too much about themselves will become fat! If you care too much about the number on the scale, and then because of this and desperately crazy to do exercise or dieting, not only will bring bad effects on the body, but also greatly reduce the body's basic metabolism! Dora hopes that girls want to make themselves healthier and better, as the primary goal to exercise! The most important thing is that we hope girls can enjoy the process of exercise and the happiness it brings. Let Dora accompany you with healthy, happy exercise!