2 minutes of edema reduction training, suitable for doing after getting up in the morning, what are

1. Raise your head slightly when sleeping.

When sleeping, we have to raise our head slightly, of course, we need to do some preparations at the beginning, these preparations, well, although it is not good to avoid edema, but at least we can ensure that we will not see obvious edema on the face, as long as we go out and walk two more steps, the edema will naturally go down slowly. Comparatively speaking, the edema of the face is easier to maintain on the face, of course, first of all, you have to make sure that there is no problem with our cervical spine, otherwise there will be some life danger, because the pillow does not support your neck, but your head, which is a very important body.

2. Drink plenty of coffee.

In fact, the effect of black coffee is very, very good. Everyone should pay attention, the coffee I am talking about is very pure black coffee, it is best not to put anything in it, because good black coffee is very sweet, if some people can't accept it at first, the bitterness of this black coffee can actually be mixed with the milk in the morning to drink, but it should be noted that after drinking coffee, you should also drink another glass of water to replenish your body's water, because the lack of water in the body will also cause edema in the body.

3. Oil massage.

To be honest, I have an essential oil that is very useful for reducing swelling on my face, and compared to some other methods, I think the massage is very effective and can be very quick and direct. Here, I will give you a method, we can put a few drops of essential oil in the palm of our hands, and then, rub the heat and put it on the face at once, and wrap it for 2 to 3 minutes.

4. Stretching exercises.

If you have enough time, you can also do some stretching exercises. For example, the relaxation of the back and shoulders, in fact, doing exercises is very good for your body and mind, stretching the muscles and bones of the back and shoulders, then the whole body will carry out a blood circulation, which also has a great effect on people's posture.

The little fairy is most afraid of edema all over the body in the morning, don't worry, Carla will share with you a set of morning exercise movements, which only takes 5 minutes to eliminate edema.

Before going to bed, elevate your head and feet flat, with massage and stretching exercises.

No matter what you do, the main thing is to make sure that you don't get hurt.

After waking up in the morning, you can do some morning exercise or do some stretching exercises.

When you wake up in the morning, you can practice walking exercises to relieve edema in your body.

When you wake up in the morning, you can massage with essential oils or do stretching exercises.

It's good to do more exercise when you wake up in the morning.

It's a good idea to do a jog when you wake up.

It should be, my baby slept on his stomach some time ago, and his eyes would be swollen in the morning, and he is now sleeping on the side, only swollen on one side, this problem should not be big, don't worry.

1. Have a regular life and don't stay up late.

One of the causes of swollen face is that life is irregular, and staying up late often will affect metabolism. People who often stay up late and work under a lot of pressure will slow down the body's metabolism and make it easy for waste products to accumulate in the body. Or irregular diet, there are also due to excessive stress caused by facial edema, because sub-health problems will slow down the operation of the lymphatic system, so it will allow excess water to accumulate in the body and cannot be discharged in time, resulting in body edema, facial edema and other problems.

Therefore, life should return to the normal track, and occasionally give yourself more mental relaxation.

2. Don't drink too much water before going to bed.

Drinking water is important, but don't drink too much water before going to bed, as water will accumulate in the body and become swollen the next day.

3. Swelling reduction action.

Pull the ears up. One hand pulls the ear on the same side upwards, while the other hand holds down the face on the side of the ear and pushes in the direction of the ear.

Place the fingers of both hands on the forehead, and then push them in the direction of the temples respectively, which can help the face to drain moisture, and finally move to the temple position and massage the temples.

Some people will always feel that the effect is not good for each short workout time, and the effect is too tired for a long time, how long is the most appropriate, 1 hour is the best for most people, and some friends ask why? In fact, the efficiency of fitness is inversely proportional to the time to a certain extent, and the longer you stay in the gym, the lower the effect of fitness.

1.As time increases, our ability to concentrate decreases.

In psychology, our focus time on activities such as fitness and sports is about 40 minutes, and then with the increase of time, our attention will decrease, we all know that especially in strength training, whether the innervation can lift weight, the mind should focus on the muscles, feel the contraction of the muscles, in order to achieve the best exercise effect.

However, if the single training time exceeds this time, the concentration decreases, and the nervous system changes, then the probability of deformation, injury, and strength loss will increase, which will directly affect the fitness effect.

Especially for friends who have just started fitness, in fact, it has been too long, and there may be some emotional aversion and tiredness to fitness.

2.Training intensity is more important than training volume.

Training intensity and training volume is feud, and we generally choose training intensity as the key to improve the training effect, training volume refers to the amount and time of a fitness exercise, training intensity can represent weight, speed, length of rest time, etc., especially for friends with higher fitness levels, the training time can be short, but the training intensity must not be small.

3.Training Intensity" Training time.

As for how to arrange this short 40 to 60 minutes, it is important to increase the training intensity, first of all, increase your training load, increase the weight or number of sets, and then strictly control the rest time between each set, and control the rest time is very important.

In the gym, we generally do not pay attention to their rest time, may be a group of exercises, casually play with the mobile phone, 5 minutes have passed, therefore, reasonable arrangement of training intensity, control of training time is an important principle of effective fitness, if grasped, you will find that although the training time is reduced, but can get the fitness effect that can not be obtained for a long time.

Don't judge the effect by the training time, you should feel the contraction of the muscles more, pay attention to the form of the action, pay attention to every training at the moment, is the right way, the longer the training time, the easier it is to cause overtraining, and this is what every trainer should avoid.

Evenings are the best time to exercise.

A study published by the Clinical Research Center of the University of Chicago in the United States on the 20th reported that the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habits of exercising in the morning.

The research center studied the body's response (hormone levels) to exercise at different times of the day in 40 men between the ages of 30 and 40 and found that the hormones, which are key substances in the body's metabolism, responded most strongly to physical exercise at night and night.

"At night or at night, cortisol, which is associated with fat metabolism, and thyroid-stimulating hormone (in the blood), which is associated with muscle repair, rise dramatically," said researchers at the University of Chicago. ”

For example, the researchers said that blood tests taken after an hour of high-intensity exercise on a treadmill in the morning showed hormone levels comparable to those of bed rest during the same period. After doing the same exercise from 7 p.m. to 2 a.m. the next day, the hormone levels are much higher than at other times. This suggests that the body's hormonal response to exercise at different times is controlled by the biological clock or circadian rhythm.

"It's too early to conclude that exercise is better at one time than another, but we're surprised that hormonal responses to exercise are related to time of day," the researchers said. "The biological clock seems to play an important role in the body's response to exercise. ”

Previously, experts generally considered the best time to exercise in the morning, but this finding may change the perception that it is better to exercise in the evening.

What is the best time of day to exercise?

It is customary to think that exercise is best in the morning, followed by dusk, when the air is at its freshest. But due to urban air pollution, the optimal time to exercise has also changed.

Studies have shown that in general, there are two peaks in air pollution every day, one before sunrise and one in the evening. Especially in winter, under the influence of cold and high pressure in the morning and evening, there is often a phenomenon of inverse temperature increase, that is, the upper temperature is high, while the surface temperature is low, and the atmospheric convection almost stops. Therefore, harmful pollutants on the ground cannot diffuse into the upper layers of the atmosphere and stay in the lower respiratory zone.

This phenomenon is particularly typical in residential areas with concentrated industrial concentrations or high-rise buildings, and on the sides of roads where cars are speeding by. At this time, the harmful gas should be 2-3 times higher than under normal conditions.

A healthy adult breathes 16-20 times a minute and inhales more than 10 cubic meters of air a day. When exercising, due to metabolic needs, the inhaled air is often 2-3 times that of the normal state. Therefore, the choice of environment and time during exercise is particularly important.

What time is the cleanest time for air? Experimental studies have shown that around 10 a.m. and 3 p.m. are the two relatively optimal periods every day. Therefore, we remind everyone to cherish this good time.

This is because exercising will not only relieve you from tension, but also allow you to breathe in high-quality fresh air. Since everyone lives and works in different ambient air quality, it is also necessary to pay attention to changes in the air pollution index when exercising outdoors. If the air pollution index is too high for a period of time or in a certain area, you should adjust the exercise location.

Usually, the body temperature is lowest in the 1-3 hours before waking up, and it rises to the highest in the afternoon. So, it's safe to say that the best time to exercise is in the afternoon. During this time, your muscles are warm, your energy is full, your heart rate is stable, and your blood pressure is low.

But scientists also warn against assuming that the circadian clock is everything, and that the best time to exercise depends on whether you can do it on time. So schedule your time at times that don't interfere with your normal work, and don't always think about your body's biological clock.

Before deciding what time to exercise, you'd better ask yourself two questions.

First, what is your schedule? Are you busy in the afternoon or evening? Is a morning workout better for you? Or, is it necessary for you to adjust your morning, afternoon, or evening workouts?

Second, when do you feel your best? Are you having trouble getting out of bed in the morning? Are you the kind of person who procrastinates? In that case, exercise will definitely be at the top of your list.

You may think that you are more active in the morning and that you are at your best and would like to exercise in the morning, but have you ever thought that you still have a whole day to do and that you need to be more energetic to handle the day's affairs? But ironically, early morning workouts have one biggest advantage over afternoon workouts: it's easy for people to stick to them.

Because there is no scheduling conflict and people are not distracted by other things. Consistency is a very important factor influencing exercise.

However, no matter what time you choose, follow these tips to make your workout more effective and fun.

The best time of the day to exercise is 4-7 p.m., when cortisol concentrations are at their lowest, testosterone levels are more vigorous, and resting metabolism reaches its peak of the day, so exercise is the best choice at this time.

The most suitable time of the day is in the afternoon, especially for bodybuilding exercises with equipment strength exercises, because the general human body biological clock is after 2 o'clock in the afternoon to 7 o'clock is the excitement point, all organs of the body are more active, metabolism is enhanced, exercise at this time, you will not feel particularly tired, always feel very excited.

When the sun first rises in the morning and when the sun first sets in the evening. One thing that helps to rise is playing basketball. Jump rope. Leapfrog. Playing football, etc. (Some may not be obvious.) However, it helps to elevate).

From half past four to eight in the afternoon, this is the time of the day when the body's biological clock is most active, and it is the most suitable for exercising.

According to my personal exercise routine, wake up in the morning, wash up and run on time to the end, so that you will have enough mental and physical energy to work and study throughout the day. From the afternoon to this time, it is advisable to trot in moderation to relieve the fatigue and depression of the day.

Between 4 p.m. and 7 p.m., exercise for about 1 hour, when the air has the most negative oxygen ions, which is good for exercise. Running and doing some body stretching movements are good for growing taller.

Each workout should be scheduled at the same time, and should not be changed at will unless there are special circumstances. Because the fixed training time can make you want to exercise, develop the habit of exercising, help the internal organs of the body to form a conditioned reflex, and then enter a prescribed and normal training state, providing enough energy for exercise. Generally speaking, from 3-4 o'clock in the afternoon to 6-7 o'clock in the evening, the energy is more vigorous.

But be sure to end the workout 2-3 hours before bedtime, otherwise it will affect sleep due to excitement. If you train in the morning, it is better to arrange it after 8 a.m. to 11 a.m.