How to run correctly in winter, winter running notes


How to run correctly in winter, winter running notes

Running in the winter depends on the weather. It is an important factor in people’s running.

It is easy to smog in winter, and the smog is more likely to go out of the run. It is recommended to avoid outdoor sports as much as possible.

When it rains, the road surface slips and increases the risk of sports injuries. It is recommended to run indoors.

The best time to run is that the air quality is not good in the evening and winter morning, and it is not suitable for running.

In the afternoon or evening, the air quality is appropriate, and at this time the physical fitness and flexibility of the person are at an optimum state, suitable for a large amount of exercise.

At this time, running is not easy to cause sports injuries.

People with lumbar disc herniation have increased pressure on the lumbar vertebrae at night, which is more likely to be damaged. It is recommended not to run at night.

Usually pay more attention to running.

Running in the winter with proper lee and running against the wind overcomes the disadvantage of maintaining a good running posture, which was previously susceptible to cold.

It is recommended to run as far as possible while running outdoors.

If the wind is heavy, it is best to run indoors.

Winter running is suitable for winter running. There are more requirements for equipment. The key points are to pay attention to two aspects. One is to keep warm and the other is to sweat.

In order to avoid catching cold, it is recommended to wear gloves and a hat for winter running.

Dressed in 3 layers, the underwear is sweating, the outerwear is windproof, and the middle layer is warm.

Don’t be too restrained, don’t be too loose.

Too tight, unable to contract, too loose, and running long.

Cotton clothes are comfortable, but they absorb sweat very much, which is not good for perspiration and easy to catch cold.

Therefore, do not wear cotton underwear when running.

For shoes, if you have the conditions, choose professional running shoes.

The correct posture for running. Most people are controversial about whether the heel is first on the ground or on the toes.

In fact, unless it is forced by the heel or excessive force on the toes, it is easy to cause injuries.

To put it simply, the safer way for beginners is to land the heel and the middle edge of the foot together.

The running posture recommended by the IAAF is full-foot landing.

When running, high blood pressure should not be lifted too high.

In addition, in addition to the attention of the legs and feet, the posture of the upper body is also very important.

At the time of running, the upper body should be straight, not too far forward or backward.

The arm swings naturally without excessive force.

It is recommended to use the nasal suction method when you are breathing in the way of breathing. It is recommended to use three steps and three steps.

Breathing should be even and rhythmic.

Breathing should be short and powerful, and inhalation should be slow and even.

Do not breathe in with a big mouth, which is easy to hurt your throat.

Running for an advance of about 1 hour is about to run after eating something, and it is prone to stomach cramps when running.

However, if you run for a long time on an empty stomach, running for a long time will result in insufficient energy and even hypoglycemia.

It is recommended to eat snacks about 1 hour before running.

Running consumes energy and people feel tired after running.

But don’t eat it as soon as you finish it. This will even ruin your exercise and lose weight, which will cause stomach upset.

People who need to lose weight need to control the transfer, and can eat some low-transformed healthy foods about 1 hour after running.

If it is a long-distance runner, the supplement will be added.After running, drink less sports drinks, after the amount of exercise, the energy consumption is large, people can drink some sports drinks to supplement energy.

The average person does not exercise a lot of jogging and does not need to drink sports drinks.

Sports drinks contain toxic sugars. People who drink often cause too much sugar and are not good for weight loss.

Pay attention to the leg stretching after running is a kind of aerobic exercise that exercises the whole body.

However, during the running, the legs are stressed, and some people worry about whether the running legs will become thicker.

In addition to the natural muscle type of the crowd, the average person running does not have the problem of thickening of the leg muscles.

People feel that their legs are thicker, probably because of the illusion that the leg muscles are tight and tight.

After running, doing some leg stretching exercises can relax the muscles, increase the elasticity of the muscles, and make the legs and even the lines feel longer.

When cooking, you can’t mess with onions, ginger and garlic!


It turns out to be exquisite!

When cooking, you can’t mess with onions, ginger and garlic!
It turns out to be exquisite!

Do you know what the seasoning “Four Gentlemen” is?

Onions, ginger, garlic, pepper, they can not only increase the taste of food, but also sterilize mold, which has great benefits for human health.

More meat and pepper are the native spices of Chinese soil. They are spicy, hot, aroma and stomach, warm and cold, dehumidifying and relieving pain, killing insects and detoxifying, relieving itching and relieving phlegm.

The pepper is fragrant and can promote saliva secretion and increase appetite.

It also dilates blood vessels, thereby lowering blood pressure.

In addition, taking pepper water can also eliminate parasites.

When roasting meat, it is advisable to put more pepper on it to help warm the body. Beef and lamb should be put more.

More ginger in the fish is also called “aspirin in food”, because ginger contains gingerol, which is similar to aspirin in inhibiting platelet aggregation and can prevent cardiovascular disease.

It also has a certain effect on joint pain, swelling, inflammation and toothache.

It can also have stomach clearing, promote intestinal peristalsis, reduce dialysis, treat nausea and vomiting, anti-virus cold, replace blood and prevent rheumatism.

The fish is suffocating, cold, and improper eating can cause vomiting.

Ginger can both relieve the coldness of the fish and relieve the smell.

Put more ginger when doing, can help digestion.

Shellfish and more onion nutritionists found that onions contain protein, traces, sugars, vitamins A, B, C and calcium, iron, magnesium and other nutrients, inhibiting dysentery bacilli, staphylococci and skin particles.The role of action can enhance human immunity and prevent the spread of infectious diseases of respiratory tract and complications.

Green onions not only relieve the coldness of shellfish (such as snails, crickets, crabs, etc.), but also resist allergies.

Excessive people will have allergic cough and abdominal pain after eating shellfish. When cooking, they should put more green onions to avoid allergic reactions.

The onion extracted from the onion also has the effect of relaxing blood vessels, which helps high blood pressure.

More importantly, scallion can effectively decompose protein. When cooking protein and a small amount of food, adding onion can reduce the deposition of cholesterol on the blood vessel wall, prevent atherosclerosis, lower blood fat, blood sugar and blood pressure.
Poultry meat is more famous for its superior bactericidal ability. It is a natural “antibiotic”.

Because it contains a unique substance called alliin, it will be converted to allicin when it enters the bloodstream.

This allicin can kill antibiotics, dysentery bacilli, staphylococcus and other pathogens even if it is reduced.

Garlic can enhance the taste.

When cooking chicken, duck, and goose, put more garlic, so that the meat is more fragrant and better, and it will not diarrhea due to indigestion.

Although garlic has many benefits for disease prevention and treatment, it is not much better.

It is recommended that raw garlic should not be eaten more than 4 times a day, and it should not be eaten on an empty stomach.

And Yin Huowang, and combined with gastritis, gastric ulcer, duodenal ulcer, nephritis, high blood pressure and constipation, it is best not to eat raw garlic.

Office white collar workplace decompression card


Office white collar workplace decompression card

With the development of the market economy and the increasing pressure on the employment environment, the workplace elites are increasingly under pressure from the market, the pressure of life, the pressure of career development, and the pressure of interpersonal relationships.

The highest position, the older the qualifications, the more important the role in the enterprise, these pressures can be.

The accumulation of various pressures has led to more and more white-collar workers in the workplace, such as heart palpitations, insomnia, irritability, suspiciousness, depression, and forgetfulness. The problem that can be solved in the past 10 minutes now takes an hour to deal with, even for work.Produced an extremely tired emotion.

Simple training and equal incentives or highlights are difficult to solve the stress and burnout of the elite in the workplace.

銆€銆€Occupational stress is closely related to individual absenteeism, turnover, accident rate, job satisfaction, etc., and the impact on business performance will be potential and long-term.

With human capital becoming the number one force, talent competition and retention have topped the top priorities for business owners and human resource managers.

In order to help corporate leaders and human resource managers solve employee incentives and retention issues, the Chess Psychological Counseling Studio starts with the workplace elite stress management and launches the workplace decompression management system.

When individuals are under stress, analyze the source of stress with them in a timely manner, and reduce the pressure in a timely manner. Also, the workplace elite is a proactive, healthy and harmonious professional mentality, helping the company to create a positive, harmonious and high-performance team.

The purpose of the Chess Workplace Decompression Management System is not only to completely eliminate these pressures, but to teach them a set of effective ways to cope with stress through the personal decompression experience of the elites in the workplace, thereby alleviating, regulating and dispersing the role.They maintain a positive, optimistic attitude, and at the same time use this mentality to treat work, treat customers, treat colleagues, bring vitality to the company, and bring joy to customers.

Work happily to improve business performance and customer acceptance.

The chess chess decompression management system is more about the use of psychology and human resource management methods to manage the individual’s psychological stress, in a professional way, to relieve stress from different levels and perspectives, to avoid stress on the enterprise, to bring to the individualBad effects.

銆€銆€In order to facilitate the elite of the workplace, when the pressure is coming, it is not limited by time and space, and you can enjoy the decompression consultation of the chess at any time.

The game is made in the form of a decompression card, which is convenient for the elite of the workplace to use, and can also be used together with this family.

As long as you have the card number and password of the Chess Workplace Decompression Card, you can enjoy the Chess Workplace Decompression Counseling Service in the shortest time after the appointment.

銆€銆€You can fully experience the massage and management assistance that the diffusion chess decompression system brings to you; you can provide the diffusion chess workplace decompression card as a spiritual welfare to the company executives, and let the executives in the diffusion chess pressure management system.Learn to understand each other, cooperate with each other, learn to inspire subordinates, and enhance the overall combat effectiveness of executives; you can also reward the decompression card to core employees, embody the company’s awareness and care for employees, and let employees learn to work happily in the stress management system.Actively pay, improve the overall performance of the company, enhance the attractiveness of the company’s talents, and enhance customer satisfaction; you can also send the decompression card to key customers, let the customer learn to enhance professionalism and service awareness in the stress management experience, and enhance both sides.Close cooperation.

Avoid eating fruit and fruit indiscriminately


Avoid eating fruit and fruit indiscriminately

Although many fruits have just been on the market in early summer, there are already too many people who have problems.

If you eat too much apricots and get angry, dizziness, stomach pain, nosebleeds and other symptoms go to the hospital.

Although summer is the peak season for eating fruits, and the possible vitamins, moisture and minerals in fruits are very beneficial to human health.

However, from the nutritional point of view of traditional Chinese medicine, fruits are cold and hot. If your body is not suitable for cold or hot fruits, improper consumption or excessive consumption will have serious serious effects on the body.

銆€銆€So, how do you choose the fruit?

銆€銆€According to experts, cold fruits are mostly cold, pears, apples and various melons.

Usually, people with real physical constitution have strong metabolism in summer, sympathetic nerves predominate, sweating more, often red complexion, dry mouth, easy to irritate, easy to constipation, especially like to eat cold things in summer.

Therefore, people with hot constitution can eat more cold fruits.

銆€銆€However, cold fruits cannot be eaten more, otherwise they are harmful to the body.

For example, apple tastes sweet, has antidiarrheal, laxative, and helps digestion, and often eats can make the skin white and tender.

However, because it contains a lot of sugars and potassium salts, eating too much will damage the heart, kidney health, such as coronary heart disease, myocardial infarction, nephritis and diabetes can not eat more, but the lack of energy, mental fatigue canEat more as a nourishing fruit.

銆€銆€Fruits such as pears, citrus, and grapefruit have the functions of relieving cough, phlegm, moistening the lungs, and helping digestion. However, eating more can cause stomach upset, and can cause toothache, hemorrhoids, and even skin macula.

Therefore, people with stomach problems and stomach cold should eat less.

銆€銆€What needs experts here is that people with qi deficiency and spleen should be especially cautious when choosing cold fruits such as watermelon, cantaloupe, mango, pear and banana. It is best not to eat.

Qi deficiency generally refers to people or children who are weak in energy and weak in strength. These people generally have a pale face and a small body and can’t eat rice. The spleen is a poor digestive system and slow bowel movements.

Therefore, the more you eat cold fruits, the lower the gastrointestinal motility, the muscle weakness, and the more you eat, the bloating caused by indigestion.

Therefore, elderly people and children with poor gastrointestinal function are not suitable for eating cold fruits. If you really want to eat, you can eat less after lunch and before dinner.

銆€銆€Summer cold fruits: cantaloupe, watermelon, pear, banana, kiwi, mango, persimmon, medlar, melon, grapefruit and so on.

銆€銆€Appropriate people: real hot body warm fruit tonic cold Although the summer cold fruit more, but in many fruits, such as lychee, longan, apricot, etc. are also very popular.

Especially for people with debilitating physique, they have qi deficiency and spleen, low basal metabolic rate, less traces in the body, and cold limbs even in summer.

In comparison, this group of people looks whiter than usual, and rarely thirsty, and does not like to touch cold things, including air-conditioned rooms.

Therefore, these people eat more warm fruits is definitely a good cold.

銆€銆€However, it is easy for people to get too hot and eat too much hot fruit.

For example, lychee contains hypoglycemic ingredients, which can cause low sugar reactions.

For people with hot physique, because they are enough to be full, it is not easy to sleep at night, and the metabolic rate is high, so you can’t eat warm fruits.

In addition, children who are having a fever or an organ that is getting inflamed are also trying to avoid eating.

銆€銆€Summer warm fruit: lychee, peach, longan, guava, cherry, coconut, durian, apricot, etc.

銆€銆€Appropriate people: Deficiency of the body Some fruits should not be frozen. The fruit between the cold and the heat is peaceful.

These kinds of fruits are like grapes, pineapples, mangoes, olives, ginkgo, plums, etc., and people of different physiques can eat.

However, there are a lot of exquisite foods to eat, and you must be cautious when eating, especially in the summer, don’t be greedy, not all fruits are suitable for freezing.

銆€銆€Fruits must be fresh and nutritious.

Eat more whole fruits, try to eat less canned fruit, don’t drink fruit juice, because it will lose a lot of fiber.

In addition, eating fruits should eat more flesh and color, such as hawthorn, jujube, kiwi, mango and other colorful colors rich in vitamin C, B, very nutritious.

銆€銆€In addition to eating fruit to pay attention to nutrition, the most important thing to eat fruit in summer is not to be greedy.

Many people love to put the fruit in the refrigerator and eat it. Although the iced fruit tastes especially good, it is very comfortable to eat.

However, too cold fruit will stimulate the slowing of gastrointestinal motility, but will cause indigestion, especially those with stomach cold or mild gastritis.

銆€銆€Some fruits like lychee, persimmons, pears, etc. are usually frozen in an hour or two, so don’t leave it until the next day; while some fruits are not necessarily delicious after freezing, such as watermelon, cantaloupe, peach, apricot, etc.After freezing for an hour or two, I often feel that there is no sweetness. In fact, this is not because of nutrient loss, but because the water in the refrigerator is sucked into the fruit for a long time. The sweetness is replaced.

Therefore, such fruits are best eaten fresh, if you want to freeze for about half an hour or so.In addition, bananas are best not to eat frozen, one is not sweet, the second is the banana skin after freezing, and even the banana meat will turn black, this is the result of sugar fermentation, it is best not to eat.