What should I do if my acne appears?

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What should I do if my acne appears?

Click to buy adolescent acne is normal, but it does not mean that acne will not grow in adulthood!

Many people 30 or more people have acne because of their living habits. When the acne is cured, it will leave rough acne pits. What should I do?

How to effectively remove acne pits?

  1. Regardless of the treatment of certain acne scars, you must first cure the acne so that the acne no longer grows.

Otherwise, the best results will not be obtained while curing acne scars and growing new acne.

  2.

After treatment, it can be combined with topical whitening and skin care products combined with fruit acid products to enhance the efficacy, overcome the inhibition of melanin production, replace the promotion of skin metabolism, and accelerate the elimination of melanin.

Such as L-vitamin C, androgen, A acid, kojic acid, etc.

However, whitening skin care products and fruit acid skin care products are effective for melatonin melanin precipitation, while the effect on faded red acne marks is relatively poor.

  3.

After treatment, you must first pay attention to sun protection. A large amount of ultraviolet exposure will cause pigmentation in your skin during recovery, making acne scars heavier and staying longer, so it is not suitable for outdoor activities for too long.

  4.

Frequent application of the mask can also help acne pits.

Skin masks can increase the surface temperature of the skin and create a self-help circulation effect on the face to help even skin tone. Yes, some masks also have the effect of accelerating metabolism and can help the skin repair itself.

However, the mask cannot be used too much, usually two or three times a week.

  5,

In terms of food, you can add some foods that have the ability to help the skin to even out and accelerate skin healing, such as: lily, mung bean, white fungus, lotus seeds, barley, etc. all have the effect of clearing the fire and even the skin.

Nuts are also effective for removing acne marks. Nuts include almonds, walnuts, sesame and other vegetables and fruits containing vitamin C and vitamin A, such as broccoli, cabbage, green vegetables, tomatoes, strawberries, kiwi and so on.

  In addition, if you want to completely clear the acne pit, you have to pay attention to the following two points: 1.

Minimal makeup.

Excessive makeup is still harmful to the skin, especially if you already have acne or acne, you should reduce the use of cosmetics. Using foundation to cover up the accessories may worsen the situation.

  2.

Don’t touch your face often.

Even if the hands are washed clean, there are still many invisible bacteria, so don’t often touch your face with your hands and touch the affected area.

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Wrong yoga accelerates spinal degeneration

Wrong yoga accelerates spinal degeneration

Yoga has become popular in recent years, and yoga classes are available in all fitness centers.

However, a recent study in Taiwan pointed out that some people who have been practicing yoga for a long time have degeneration of spine and spine (intervertebral disc) and wear problems. The spine of practitioners in their 30s has deteriorated, such as 60 years old.

Orthopedic surgeons point out that practicing yoga is good for the body, but yoga is not suitable for everyone, and practitioners should do their best to avoid injury.

  Doctors said that among those who went to yoga classes, there may be books with different degrees of practice. If they barely make difficult movements to catch up with higher-level books, they will be easily injured.

  In addition, yoga is not suitable for everyone. People with high blood pressure, spinal problems, etc. should consult a doctor before learning yoga; and “hot yoga” (practicing yoga at 35 to 38 degrees Celsius) is more likely to cause a rapid heartbeat, The body loses a lot of water, high blood pressure people, high blood pressure patients, pregnant women and children are not suitable.

When enrolling in a yoga class, you should also look at the reputation of the fitness center and instructor to learn the correct posture correctly.

  Precautions for practicing yoga ● Some yoga moves may cause damage to some bodies. Be careful if you have the following diseases: cervical or lumbar intervertebral disc injury, carotid sclerosis, severe high or low blood pressure, retinal detachment or glaucoma, severeOsteoporosis and stroke.

  ● High temperature yoga is not suitable for people with high blood pressure or hypertension, diabetes, epilepsy, kidney disease, severe liver disease, pregnant women, children or elderly people.

  ● Do what you can, don’t force hard exercises.

  ● Do warm-up exercises, do not pull suddenly, pay attention to keep breathing smooth.

  ● If you feel unwell or dizzy during practice, you should stop slowly and inform the instructor or see a doctor.

  ● Pregnant women should start practicing yoga after 12 weeks of pregnancy, and choose a class specially designed for pregnant women.

  Siren of Injury in Yoga Practice ● Swelling and pain in joints such as pelvis, knees, and wrists after practice.

  ● After practice, there is persistent (more than one hour) back or neck pain.

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You must know these about mulberry

You must know these about mulberry

do you know?

Mulberry’s humble little wild fruit has a very good health effect!

Therefore, folks have always said “April mulberry ginseng”!

Find a beautiful afternoon, step into a small basket and pick mulberries in the countryside!

  1. Enhancing immunity Mulberry contains a large amount of water, sugars, multivitamins, carotene, essential trace elements in the human body, which can effectively expand human blood volume, can quickly supplement nutrition to promote hematopoietic function, and enhance the body’s immunity?
2. Promote digestion Mulberry contains nutrients such as amino acids, fatty acids, and malic acid, which can help adults, protein and starch digestion and absorption, strengthen the spleen and stomach, and enhance intestinal motility.

  3, UFA Mulberry contains a large amount of UFA, can make hair black and shiny.

  4, nourishing kidney mulberry with wolfberry or Polygonum multiflorum, can cure kidney deficiency, must be early white, dark eyes and so on.

People with anemia and chronic liver and kidney disease often take mulberry or mulberry honey.

  The fatty acids contained in mulberry are mainly composed of linoleic acid, stearic acid, and oleic acid, which can inhibit trace synthesis, decompose fat, reduce blood lipids, prevent lipids from depositing in blood vessels, prevent vascular sclerosis, etc.?
5. Softening blood vessels The fatty acids contained in mulberry are mainly composed of linoleic acid, stearic acid and oleic acid, which can inhibit the synthesis of fatty acids, decompose fatty acids, reduce blood lipids, prevent deposition in blood vessels, and prevent vascular sclerosis.

  7, treatment of constipation Mulberry can also treat constipation, the specific prescription is: 30 grams of mulberry seeds, 30 grams of honey.

Shuijianbi once a day?
Mulberry is so amazing!

In addition to washing and eating directly, it can also be used to soak wine?
Soak it now, drink a glass in summer, it’s really cool and refreshing!

  Recipe recommendation: Mulberry mulled wine To make mulberry wine, pay attention to that mulberry must be cleaned.

Many people think that mulberry has no pesticides and does not need to be cleaned. In fact, this is a mistake. You can use white noodles in the basin, turn the mulberry clockwise, and then rinse it with flowing water.
Ingredients: 500 grams of ripe mulberries. Steps: 1. Wash the mulberries with water, add corn starch, soak them in cold water, and remove them after a few minutes.

Corn starch can hydrolyze and disinfect.

  2. Drain the washed mulberries and dry them in a cool place.

It is best to use white wine brewed above 50 degrees, and three or two mulberries for one pound of wine.

If you use rice wine, use one pound of rice wine and half a catty of mulberry.

  3, mulberry wine, soak for a month, you can participate.

  Applicable people: 1, people with anemia or arthritis, rheumatic pain, neuralgia, bone and bone pain 2, treatment of intestinal dry constipation, dry stool, yin deficiency and edema, unfavorable urination 3, nourishing heart, liver, kidney, blood diseasesDizziness, tinnitus, palpitations, irritability, insomnia, weak waist and knees4, suitable for elderly patients with weak blood and qi deficiency, such as dry mouth, cough and sweating, hot lip burning, thick yellow sputum, hoarse voiceEtc. 5, suitable for people with diabetes, dry stomach and lungs, can stop diarrhea, reduce phlegm, clear stomach fire, disperse wind heat6, used for lowering blood pressure, lowering blood sugar, improving vascular stiffness., Thin stools are not suitable for consumption.

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Beauty Rejuvenation Jujube Health Prescription

Beauty Rejuvenation Jujube Health Prescription

As the saying goes: “The grain intensifies the jujube, which is better than the ganoderma lucidum”. It can be seen that people recognize the health function of jujube, especially for women, jujube can replenish blood and calm the body.

Beauty Residents Secret Party 1.

50 grams of red dates, 100 grams of black fungus in water, sugar amount.

Wash the water fungus to the impurities and cut into small pieces.

Jujube to the core, add it to the pot and add some water to cook the red dates. The fungus is cooked and seasoned with white sugar.

According to the records of the herbal medicine, the red dates have the functions of moistening the lungs and strengthening the spleen, relieving cough, supplementing the five internal organs, and treating the deficiency of the body. Together with the black fungus that nourishes and strengthens the body, its tonic, nourish, activating blood and nourishing the body.

Regular food can make the face ruddy and youthful, this soup is especially beneficial to women.

2.

500 grams of ginger, 250 grams of red dates, 100 grams of salt, 150 grams of licorice, 25 grams of cloves, 25 grams of agarwood.

A total of coarse and even spare.

15-25 grams each time, decoction in the morning or soak in water for tea, several times a day.

This tea has the functions of tonifying the spleen, nourishing the blood, strengthening the stomach, soothing the nerves, and relieving the stagnation. The long-wearing is pleasing to the face, the skin is smooth and the wrinkles are reduced.

3.

10 jujubes, 15 grams of black fungus, crystal sugar.

Rinse the red dates, soak them in water for about 2 hours, remove them, and remove the jujube core.

The black fungus is soaked in water and washed.

Put the red dates and black fungus into the soup pot, add the appropriate amount of water, rock sugar, and steam for about 1 hour.

Take it every morning and after dinner, you can make up for nourishing blood.

Applicable to bloody pale, flustered and anemia.

If the disease-free person eats it, he can carry out the health care function of nourishing the blood.

Regularly taking food, you can stay in the face, body and muscle, and used to treat facial dark spots, thin.

Note that people with wet sputum and stagnation should not eat more.

4.

20 grams of red dates, 20 grams of barley rice, 15 grams of ginkgo (shelling and undressing), 10 grams of longan meat, put together in the pot for 40 minutes, plus 6 quail eggs cooked and shelled, cook halfHours, add the right amount of brown sugar or iced sugar.

This soup has the effect of nourishing the mind, clearing the dampness, and strengthening the spleen and stomach.

Regular food can make the skin less acne, acne, scales, etc., so that the skin is moist and smooth, smooth and white.

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Pick up warm petals

Pick up warm petals

Editor’s note: An encouraging look, a greeting, a glass of water, a give-away, for people, maybe just accidental, and it is this time and time that gives people the warmth they need.

Picking up these warm pieces, grateful to life, and grateful to the society, let us know more about the ancient teachings of “not to be small and not to be good”.

If you raise your hand, you can bring warmth to the world. Why don’t we do it?

Sublime thoughts come from bit by bit, maybe the world is less sincere, but the world still has more trust!

The author’s personal experience and thinking embodies the existence of a thought life, full of meaning!

  Every day in a bustling and busy world, so rushing, our hearts gradually become numb, forgetting to look at the world around us, forgetting to move, forgetting to pick up the pieces to give us warm petals.

  Not long ago, I chatted with a few friends.

They told me about a few very small things that happened in life. At first, they didn’t take it for granted, but they were very emotional afterwards.

Listening to their arguments, the fragments of the trivial things that once gave me warmth were quickly crossed in my mind.

  Last winter, the ground after the snow was covered with less obvious ice. The corridors in the classroom were broken due to the water pipes in the corridor, and the ice was thick.

I am going through the corridor to the office upstairs. Several students are cleaning up and I am not familiar with it.

See me, they reminded, “Teacher, slip carefully!

“I glanced, then very sincere: “Thank you!

“These children usually don’t talk to me, and even their names can’t be called up. The reminder reminds me of the accident and makes me feel warm inside.”

Because of their reminder, I walked carefully along the edge, and I couldn’t help but slip under my feet. I stumbled a few times and finally arrived safely.

Without their reminders, it is not easy to foresee this potential danger just by walking through the flats of the campus.

  I am sure that I will fall to the head and I will never escape the pain of my body.

The pain in the body is second. As time goes by, the pain will soon disappear. The inner anger and disappointment are huge. It is obvious that someone has come over and knows that there is a potential danger, but it does not promptly remind the person.What is this?

Where is the goodness of human nature?

!

  When I went out to work, my friends said that they had to go out and have a car. It is convenient for me to take a ride.

I didn’t want to bother with friends, but I didn’t want to reject the enthusiasm of others, so I was very grateful to join them on the road.

  The traffic flowed quickly. I talked with my friends and laughed. I accidentally found the pedal taxi through the window and followed the car.

The friend is very strange, but also a little nervous, whispered to me: “What is this person doing?

why is it like this?

Isn’t it a bad thing?

!

When the red light came, our car stopped. The taxi was still slowly sliding, and we were approaching our car. Because there were so many cars, we still had a distance from us. The driver shouted at us loudly, and the voice was noisy.We didn’t really listen, and looked at him with some ignorance.

In a hurry, he patted his door with his hand.

  A friend took a closer look and found that the car door was not related to the prison. He forced the door to close and waved his hand to report a grateful smile.

Green and so on, the taxi driver nodded and then quickly left.

  ”It’s a good person!

“A friend said that the armed forces showed a shy look.

I understand that she is embarrassed for her unfounded guess.

Yes, why are we always used to look at other people’s good deeds with suspicion?

!

  In the hot summer, the bus is driving, some pregnant women are white, and the sweat of the beans is rolling down.

The big sister next door thought of asking her, the pregnant woman was so painful that she could not speak.According to experience, she is going to produce.

It’s too late to ask more questions. Big sister shouted: “The driver, someone wants to have a baby, and drives the car to the nearest hospital.

“The car is stunned.

The conductor asked: “Is there a maternity doctor in the car?

“The older sister replied: “I am.

“After stabilizing the mood of the pregnant woman, keep the passengers in the car quiet.”

  The face of the pregnant woman began to purple, the snoring was weak, and the breathing was heavy.

The elder sister simply did a series of preparatory work and told the driver, “Parking, pregnant women can’t hold on.

“The car quickly stopped, there were enthusiastic passengers to help fight 120, the ticket seller shouted loudly,” spread out, spread out, someone wants to have a baby.

The crowd quickly spread out and there was an open space. The windows and windows of the windows were torn down and fenced. A temporary delivery room was completed within a few days. The sun was very glaring, and an umbrella was placed over the pregnant woman.The umbrella flow becomes a special scene in summer.

  The elder sister is acting well, and some passengers follow the instructions of the doctor’s eldest sister, giving pregnant women blood pressure and sweat.

A loud cry came out, and the mother and the child were safe.

The 120 that arrived later carried their mother and son to the hospital.

Who is the pregnant woman, where she came from, where to go.

People don’t know that at such an urgent juncture, people spontaneously gave her the most selfless help. I believe she will tell her story to her children, so as to educate him to help those around him.

  The abduction case of the Wuda campus was successfully broken, and Tan Jixiong’s deeds sensationalized the streets and alleys of Jiangcheng.

The leaders of the municipal party committee went to the hospital to condolence and encourage the heroes. The people in the city spontaneously went to the hospital to express their condolences.

Andy Lau heard his story, knew him as his own fan, and specially talked to him, saying that he gave all his luck to him and promised to have the opportunity to visit him in Jiangcheng.

  The people of the hometown also gave special attention to the heroes, and some also deliberately came to visit his condition.

The media is particularly concerned about reporting his treatment in a row and letting people who care about the hero know about his treatment at any time.

All of these are praises of heroes. Heroes and his family are deeply aware of the love of society and they are deeply touched.

This love makes the hero have confidence in the society and himself.

  An encouraging look, a greeting, a glass of water, a seat, for people, perhaps just accidental, and it is this time and time, giving people the warmth they need.
Picking up these warm pieces, grateful to life, and grateful to the society, let us know more about the ancient teachings of “not to be small and not to be good”.

If you raise your hand, you can bring warmth to the world. Why don’t we do it?

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The old man’s vision changes and the cataract should be prevented

The old man’s vision changes and the cataract should be prevented

Li Ying, a professor of ophthalmology at Peking Union Medical College Hospital, pointed out that the presbyopia suddenly did not cost, probably due to certain diseases.

Presbyopia is a natural physiological aging phenomenon of the eye. It usually appears slowly from the age of 40 to 50, and will continue to live in later life.

Therefore, under normal circumstances, presbyopia will not improve as long as it appears.

If the degree of eyesight is reduced, it can only indicate that there are other unusual factors, such as cataracts, diabetes, etc.

  At some stage of development, cataracts can cause myopic changes in the refractive state of the eye, that is, the lens convexity and refractive power increase, and thus replace some of the old flowers, the symptoms are that the presbyopia suddenly does not “flower”.

Old people’s vision changes must prevent cataract patients with diabetes, due to elevated blood sugar, leading to disorder of lens sugar metabolism, so that the symptoms of presbyopia are alleviated; and when blood sugar drops or returns to normal, presbyopia symptoms will appear again.

  In addition, a small number of drug poisoning may also affect the extent of presbyopia.

For example, in the military’s work, long-term exposure to sulfa, potassium, mercury, lead and other chemicals may affect the lens.

But these situations are very special and generally rarely occur.

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Drinking tea immediately after a meal is equivalent to drinking poison

Drinking tea immediately after a meal is equivalent to drinking poison

“Tea contains carbonic acid and theophylline, both of which affect the body’s digestion of food.

In an interview with the reporter of Life Times, the Pharmaceutical Research Institute pointed out that gastric juice and intestinal fluid are essential for the human body to digest food. When the acid enters the digestive tract, it will inhibit its secretion, leading to indigestion.

In addition, the crystalline acid coagulates with proteins in foods such as meat, eggs, soy products, and dairy products to form a crystal acid protein coagulum that is not easily digested.

  Need to be especially reminded that if the foods eat contain metal elements, such as iron, magnesium, etc., synthetic acids may also react with them, and may form stones for many years.

  In addition, the stomach acid is acidic, and the tea is alkaline. Drinking tea immediately after eating, theophylline will inhibit the secretion of gastric acid, become gastric acid, affect the secretion of proteases in gastric acid, and thus affect digestion.

The experiment also showed that after eating, 15 grams of tea can be absorbed into the tea to reduce the absorption of iron in the food by 50%.

The concentration of tea increases and the harm to the body increases.

  Going to eat and eat, people don’t forget to have a cup of tea before the meal is served.

Li Hongzhu reminded that it is best to drink less tea before meals.

If you want to drink, you should choose chrysanthemum tea and other light tea, but remember not to drink tea during the meal, which is more likely to cause indigestion.

  So what should we drink after eating?

Experts said that boiled water is the best after-dinner drink, which can clear the mouth without affecting digestion. You can drink some light tea after half an hour.

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Strong temper, massage seven large air points to nourish and soothe the liver

Strong temper, massage seven large air points to nourish and soothe the liver

Chinese medicine believes that liver qi stagnation is caused by liver loss or depression or depression, which can be manifested as temper, face plaque, dark circles and other symptoms.

The emotional problems mainly come from work and life.

If you want to take care of your health, you must get rid of the temper, and the complications will hurt your liver.

In addition to mediating mood health, you can also relieve the pressure by massaging the 7 “slaughter points” on your body.

1, the three “salvation points” on the head of the corner of the Sun, the wind pool and the temples and other three acupuncture points are the head of the “spray air”.

Pressing these acupuncture points can refresh the eyes, relieve fatigue, and maintain the health care function of anxiety, and can treat complications such as headache and dizziness.

Some people will snoring after massaging the corners of the grandmother, indicating the certain role of massage and health. This acupoint is more beneficial for people with painful breasts and painful breasts after anxious anger.

2, the two “spraying holes” in the chest and shoulders, the middle and the shoulder hole are two “spraying holes” in the chest and shoulder.

The former (between the two breasts) has a good heart, in addition to boring health effects.

While using a massage, use a thumb to slightly press the acupuncture points, each pressing for 5 seconds and rest for 3 seconds.

When you are angry, you can squat down to 100 times. You can take advantage of it and have a good health effect on your suffocation.

Knocking the shoulder well with a fist can alleviate neck fatigue, make the brain supply too much blood, and treat headaches.

Massage shoulder acupuncture points can also improve breast tenderness, breast hyperplasia, mastitis.

3, the two “salvation holes” of the lower limbs, Tai Chong and Zusanli are two “spraying holes” of the lower limbs.

Massage Taichong has a soothing effect on people who are angry and depressed, especially high blood pressure, headache, breast pain, irregular menstruation and other patients have a good therapeutic effect.

If you are taking a massage with Zusanli, you will improve your constipation, diarrhea and stomach problems while you are relieved of qi and qi.

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Eight beauty effects of green tea

Eight beauty effects of green tea

Do you like tea?

Since ancient times, tea has been a very elegant thing. Sitting in the room, listening to the flowing water, the breeze, the hand is passing, the tea is fragrant.

This mood may be some distance from you, but the beauty of tea can also make you pity.

Green tea has eight beauty effects. For the beautiful MMs, it is definitely the best beauty function of daily green tea. 1. Anti-aging: Anti-oxidant resistance of green tea.

Because of the process of human metabolism, if it is peroxidized, it will produce a lot of free radicals, which will easily age and cause cell damage.

SOD (superoxide disproportionation) is a free radical scavenger that effectively removes excess free radicals and prevents free radical damage to the human body.

The catechins in green tea can significantly increase the activity of SOD and scavenge free radicals.

  2, antibacterial agents: Studies have shown that catechins in green tea have an inhibitory effect on some bacteria that cause human disease, and at the same time do not harm the reproduction of beneficial bacteria in the intestine, so green tea has the function of whole intestine.

  3, hypolipidemic: animal experiments conducted by scientists have shown that catechins in tea can reduce plasma total cholesterol, free plasma, low-density lipoprotein cholesterol, and triglyceride, while increasing high-density lipoprotein cholesterol.
Experiments on the human body have shown that it inhibits platelet aggregation and reduces the incidence of arteriosclerosis.

Green tea contains flavonols, which have anti-oxidant effects, can also prevent blood clots and platelets from forming agglomeration, and reduce cardiovascular disease.

  4, slimming fat loss: green tea contains theophylline and caffeine, can activate protein kinase and triglyceride lipolytic enzyme through many actions, reducing a small amount of cell accumulation, thereby achieving weight loss.

  5, anti-caries, clear bad breath: green tea fluoride, which catechin can inhibit the action of sputum bacteria, reduce the occurrence of plaque and periodontitis.

The tannic acid contained in tea has a bactericidal action and can prevent food slag from propagating bacteria, so it can effectively prevent bad breath.

  6, whitening and anti-ultraviolet effect: experts in animal experiments found that catechins in green tea can resist skin cancer caused by UV-B.

  7, can improve dyspepsia: recent research shows that green tea can help improve indigestion, and acute diarrhea caused by bacteria, can drink a little green tea to alleviate the condition.

  8, anti-cancer: green tea has an inhibitory effect on certain cancers, but the principle is throughout the inference stage.

For the prevention of cancer, drinking more tea must have its positive encouragement.

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Man’s method of fattening

Man’s method of fattening

Below is the fattening plan.

  First, eat breakfast.

If you don’t eat breakfast, your body will consume muscle.

If you want to be transformed from a skinny to a muscular man, you need to eat within an hour after getting up and develop the habit of eating breakfast.

  Second, eat once every three hours, eat 6 times a day to set the time of each meal and strictly abide by.

8 in the morning.

30 o’clock for breakfast, 10 o’clock for lunch, 1 pm for lunch, 4 o’clock for lunch, 7 o’clock for dinner and 11 o’clock for bedtime.

  Eat food weighing × 20Kcal.

If your weight is 140lbs, then you need 140×20 = 2800kcal conversion per day.

It takes about two weeks for you to get used to eating so much transsexual things and keep records.

  Third, eat high amounts of food and increase conversion.

  Complete carbohydrates: rice, potatoes, flour milk: whole milk milk nuts: peanuts four, strength exercise, is a very important one in men’s fattening methods.

  The stronger you become, the more developed your muscles are.

Perform strength exercises.

Do sports that have exercise on multiple muscles: pull-ups, supine weightlifting, weightlifting, dumbbells.

And the most important: the squat exercise, first use an empty barbell, and then gradually increase the weight.

30 minutes each time three times a week.

  Fifth, get the protein.

  How many pounds of protein do you have to eat at least a few grams of protein per day? Here are the sources of protein: lean meat: beef, pork and other poultry: chicken, duck and other fish: tuna, squid, breeding fish and other eggs:Eat some of the egg yolks of vitamins.

  Dairy products: milk, cheese, cottage cheese, yogurt, etc. If you weigh 140 pounds, eat a can of canned tuna at noon, 200 grams of quark as a meal, 300 grams of meat for dinner, 500 ml of milk a day, so youCan get 140g of protein.

  Six, bring food to your body.

(for example, peanuts) Attachment: Reference for a daily fattening recipe.

  Breakfast: omelette, oatmeal with raisins and milk, milk oatmeal rolls; lunch: apple, peanut, protein drink; lunch: rice and tuna dinner: rice bean products and meat or chicken, fruit after meal;And flaxseed and nuts, a glass of milk.

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