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      NEW — Relieves anxiety

      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!

      Waterproof

      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

      PRICE

      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!

      Bedtime exercise 5 actions to be in place sleep well sleep full also can lose weight

      Bedtime exercise 5 actions to be in place sleep well sleep full also can lose weight

      Want to do a little exercise before bed, pay attention to the time and intensity, in order not to affect sleep. Many people are busy all day, only before bedtime to have time to do exercise, but before bedtime exercise is good? What sports are more suitable to do?

      Is it good to exercise before going to bed?

      Many people are worried that the bedtime exercise will affect sleep, and some people hope to lose weight through continuous daily bedtime exercise.

      Bedtime exercise is certainly good, but pay attention to the time and items of exercise. If you want to do more intense aerobic exercise or fitness, it is generally recommended that at least 3-4 before going to bed, in order not to affect sleep because of sympathetic neural hyperactivity or body temperature is too high. If you want to do some simple exercises before bed, I will be "not easy to sweat" local exercise as the main, such as side leg lifts, air bicycle, or yoga in the bridge, flat, etc., a little bit of core practice, but not too breathable or sweaty can be, and remember to do a good stretch, you can sleep peacefully.

      Where is it better to do exercise before bed?

      In my own case, most of the bedtime exercises are carried out in bed, but this is actually not correct, because everyone's bed is different in softness, too soft is easy to be injured, so it is recommended that if you have a yoga mat at home, it is best to lay it on the floor for bedtime exercises. Another cautionary tale to share is that I like to do my own bedtime exercise in my own room, after all, it is the most comfortable space for me, I can properly relax, and my body can also enter the sleep mode smoothly.

      Five kinds of small exercises suitable for bedtime

      Before starting the bedtime exercise, I will straighten one leg, the other leg plate on the groin, the body bend forward to stretch, then switch to the other leg stretch, let the body feel relaxed, then you can do the exercise you usually want to do, or refer to the few movements I often do oh.

      1,. Stick type, high flat type

      Exercise core muscles must be bar or high flat, these two movements need to be correctly applied from head to foot to train, but I will not force myself to do too many rounds before going to bed, basically feel tired to stop. This action please be carried out on the ground, arms down and shoulders aligned, the body will be propped up, remember that the shoulders are not overly concentrated, the abdomen tightened, from the side to feel their body like a flat slanted on the ground, the number of 3-4 eight beats can exit the action.

      2, Yu Yeh movement "bridge style".

      Bridge pose is a very common yoga pose, as it can stretch the abdomen and spine, improve sciatica and anterior pelvic tilt, and requires strength to hold the body up during the action, so it can be a small exercise of core strength. Suggested steps Step 1: Lie flat on the ground, bend your knees at a comfortable angle and place your arms at your sides. Step 2: Press your back flat to the ground and tighten your stomach in preparation. Step 3: Lift your hips, keep your body in a straight line, stay for 3-5 breaths and then return to a lying position.

      3, "Gezi-style".

      

      After sitting in the office all day, your lower body always feels bloated, so you can do some stretches before bed to relax your muscles and improve the circulation of your lower body, like I like to do the "pigeon pose" in yoga, which fully stretches the muscles from the buttocks to the thighs and has a beautiful butt effect! When you first start, your thighs will definitely feel sore, and those who are less flexible may even feel pain, but the more times you do it, the more you will know that it is a great exercise to soothe your hips and legs, and it is very comfortable.

      Suggested steps

      Step 1: Move your right calf forward as close to the front edge of the mat as possible and parallel to the front edge; your right knee is near your right wrist and your right ankle is near your left wrist. Step 2: Straighten the back leg behind the back and step on the ground with the toes, bringing the hip down close to the ground. Step 3: Straighten your back, stay for 5-8 breaths and then switch legs.

       

      4, air bicycle

       

      This is also a lot of people will do exercise at home, through the feet in the air pedal, the abdomen and back can be used to force. Before going to bed, I will pedal 50-100 times, especially when you can not sleep, help sleep! Step 3: Straighten your back, stay for 5-8 breaths and then switch legs.

      5, side leg opening and closing

      

       

       

       

       

       

      5 benefits of drinking sparkling water!

      5 benefits of drinking sparkling water!

      If you are sweating all over your body after a workout, do you want to have a drink to quench your thirst? But at the same time, you are afraid that the sugar in the drink will cause too much burden to your body. The editors offer you ways to satisfy your desire for a drink without fear of gaining weight, and tell you the unexpected benefits of drinking "sparkling water" after exercising.

      Why drink sparkling water What are the benefits?

      1. drinking sparkling water after exercise can relieve fatigue can also be refreshing?

      Exercise after the accumulation of lactic acid will make the muscles feel very sore, the body will also feel very tired, and the carbon dioxide in the bubble water, or some of the ingredients containing citric acid can neutralize the lactic acid, and then achieve the effect of eliminating fatigue Oh! Can refresh the main reason is because the carbon dioxide in the bubble water can make the body's microvascular expansion, promote blood circulation, revitalize the brain to make the spirit better, but drink in moderation as the main if too much intake may also cause the opposite effect Oh!

      2. gas bubble water not only increases the feeling of fullness but also helps to lose weight?

       

      Want to achieve healthy weight loss two key is diet control and regular exercise, some people will mistakenly think that dieting, do not eat starch is the most effective way to quickly slim down, but in fact, three balanced meals, plus the nutrients required by the human body every day are carbohydrates, proteins, lipids is very important, the so-called diet control is to reduce the intake of refined carbohydrates as much as possible, not completely do not eat starch! As for the air bubble water can help to lose weight, the reason is that the main ingredient is water, drinking water will increase the feeling of fullness, promote digestion, plus the carbon dioxide released by the air bubble water will stimulate the stomach, but also increase the feeling of fullness to achieve the effect of appetite suppression, in addition to the air bubble water helps metabolism, detoxification of the body, so it is not that drinking air bubble water can have the magical effect of becoming thin, but it reduces appetite and a sense of satiety.Naturally, the effect of reducing the intake of refined carbohydrates can be achieved!

      3. How to make the bland and tasteless infused water tasty and healthy?

      Air bubble water is similar to carbonated beverages, usually sold on the market are mostly micro-sugar or sugar-free, the main burden-free low-calorie sports drinks, plus a sip of the dense bubble taste, instantly make people feel very refreshing, but perhaps some people are used to drinking sugary drinks will feel that air bubble water is too monotonous, not good, but in fact, as long as you spend a little ingenuity can make air bubble water become good to drink and take care of health! The key is to make fresh fruit into juice and add it to the sparkling water, then you can add a little fruit sugar or vinegar to add flavor!

      4. can air bubble water really solve the problem of constipation?

      Modern people live under great pressure, coupled with the unbalanced diet caused by eating out, often have indigestion and even constipation, want to solve the problem of constipation in addition to exercise, a balanced diet, more fruits and vegetables, drink more water can also be effectively improved, but usually many people do not like to drink water to easily cause constipation how to do? Tell you in fact, the carbon dioxide in the bubble water will stimulate intestinal peristalsis, the effect of promoting defecation, if the intestinal peristalsis is not good people can help digestion by drinking a little bubble water, but also remember not to take too much, otherwise it will cause flatulence, stomach pain, especially to remind you of the principle of moderation and still drink more water, after all, the bubble water can not completely replace the water Oh!

      5. Refreshing and healthy drinks to beat the heat

      The biggest advantage of sparkling water is that it is low in calories, but has the same kind of pleasure as drinking Coke, and has the same effect of cooling down the heat and lowering the body temperature as iced Coke. However, we must remind you that healthy drinks provide an alternative, and the human body cannot rely on them for its daily water needs, so remember to drink plenty of water!

      Can I drink ice after exercise?

      In my own experience, I must drink ice water after exercise to feel good! Many people say that drinking warm water is better for your body, but is drinking ice water really bad for your body? Then why do many athletes drink ice water in the game? The main purpose of drinking water after exercise is to regulate body temperature, so that the body to maintain normal to prevent dehydration, heat stroke phenomenon occurs, so drinking cold water can not only instantly cool the body, but also the effect of emotional stability Oh, in fact, as long as you remember the principle of the right amount of drinking at the right time, there will not be too big a problem!

      When is the best time to drink sports drinks?

      We all know that the body loses a lot of water and electrolytes after exercise, so we need to replenish our sports drinks after exercise to prevent cramps caused by an imbalance of electrolytes, but did you know that drinking the right amount of water before exercise helps to enhance sports performance?

      For example, a longer exercise road running, because the body will lose a lot of water in the process of exercise, so replenish water and energy before exercise to avoid dehydration and hypoglycemia symptoms; on the contrary, if you feel thirsty during exercise before you think about drinking water, in fact, the body has already been in a dehydrated state, not only will feel dry mouth, nausea, appetite loss, and may increase the occurrence of sports injuries, serious cases will also cause dizziness, limb weakness or even unconsciousness!

      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!