How to work the inside of the forearms.

Sometimes, shaking our hands, we fail to work out the inside. But she just betrays us with giblets when she begins to sag, a dull sight. I found a cool and easy triceps exercise (you can do it at home) from trainer and nutritionist Bebe Arrington. You will need: a rug, one dumbbell or any other weighted object and your attitude (perhaps this is the main thing). 1. Lie on your back with your feet flat on the floor. 2. Take a dumbbell in two hands and stretch your arms towards the ceiling. 3. Bend your elbows, lowering the weight to your forehead. 4. Stretch your arm back up towards the ceiling. 5. Do 3 sets of 8-10 reps. The main thing is that the weight of the dumbbell should not be too light, but not too heavy either.

About meditation.

3. Reduces the intensity of pain (and the frequency of migraines). Of course, meditation can hardly replace traditional medicine, but it is well established that people who meditate are less likely to get sick in principle - and almost never suffer from migraines. 4. Meditation slows down the rate of aging. Yes, no more, no less. Stress reduces the length of telomeres (these are protective regions on chromosomes). And meditation prolongs their lives—and ours, too. People who constantly meditate look smiling, benevolent and young 5. Meditation allows you to accept your own and others' imperfections. Oh, how much criticism could have been avoided, how many conflicts would not have even started if people had the ability to accept themselves and reality without distortion. Meditation helps to get closer to this state.

About meditation.

Here is what was found out in the course of scientific experiments. The results were presented by Emma Seppala, who observed thousands of people, measuring their condition before and after meditation. 1. Meditation increases the overall positivity of character and reduces the number of negative traits of nature. Of course, this affects the general outlook and quality of human life. 2. Meditation increases empathy and enhances the sense of social connection. That is, it seems as if a person withdraws into himself for a while, but in fact he begins to understand other people better.

Myth 5. The dosage of collagen is the same for everyone.

Many people believe that it doesn’t really matter how much collagen you drink per day, the main thing is to continue taking them constantly. But before you buy dietary supplements, it is important to understand what your goal is. For example, if you only want to maintain skin elasticity, you will need a little collagen, and if you plan to smooth wrinkles, you need to increase the dosage. A person may need 2.5 to 15 grams of collagen per day. The lower value is the prophylactic dose. It is increased if a person is injured or injured. Scientists conducted a study to find out if taking collagen helps improve skin condition. For this, women aged 35–55 years old took 2.5–5 g of collagen once a day. After four weeks, experts noted a significant increase in skin firmness compared to the placebo group.

Myth 4. Collagen should be selected according to your needs.

Inside the body, there are several types of collagen, and each is responsible for different things: one maintains the elasticity of the skin, another - the health of cartilage, the third - the strength of muscles and ligaments. Because of this, confusion arises: it seems that only a certain type of collagen will help strengthen joints, and another will not work. In fact, this is not the case: the supplements contain processed hydrolyzed collagen, which has the basic properties of all types. This means that when taking a supplement with hydrolyzed - split into peptides - collagen, the body will receive an ideal building material. And he will direct you where you need to: to restore the skin, joints or ligaments.

Myth 3. Liquid collagen is better absorbed.

Some have heard that if collagen is taken, it is better that it be liquid. It is believed that this form is easier to digest and absorb, unlike tablets, which must first dissolve. And liquid collagen is much easier to add to smoothies than a pill. It really doesn't matter what kind of collagen you drink: in tablets, powder or liquid form. The main thing is what composition it has. Pay attention to the packaging: if it says “peptides” or “hydrolyzed”, then the collagen has already been split into an easily digestible form. Collagen peptides are absorbed quickly - after six hours they can be found in human blood and tissues of the whole body.

Myth 2. Men do not need to take collagen.

In collagen advertising, women are often addressed specifically: they say that the skin will be soft and velvety, the hair will be shiny, and the nails will be strong. Because of this, men do not think that they, too, may need collagen. In fact, the male body needs collagen in the same way as the female body. It not only maintains the beauty and health of the skin, teeth and nails, but also helps build muscle mass. Scientists have found that if you take collagen before or after strength training in the gym, the muscles will grow faster.

Myth 1. Only the elderly need collagen.

It is believed that the lack of collagen is something age-related, so you can not think about supplements until the age of 60. Research really confirms that aging skin produces much less collagen than young skin. That is why in young people scratches, deep cuts and fractures heal faster than in older people. But collagen production does not slow down in old age, but much earlier. The body begins to lose collagen around the age of 30, and after 5-10 years, the effect will be very noticeable. First of all, this is reflected in the skin - it becomes dry, wrinkles appear. Then hair fades, and a person can also gain weight, even if eating habits have not changed, or earn problems with their teeth. Therefore, it is worth starting to look narrowly at collagen supplements between 20 and 30 years.

5 myths about collagen. Why shouldn't you believe in them?

Collagen is often advertised as a product that can prolong youthful skin, make hair shiny, and nails strong. It seems that if all this is not about you, you do not need collagen. In fact, collagen is found in all tissues of the body: bones, joints, tendons - and is one of the main building proteins. Therefore, both men and women from 20 years old need it. In the article, we debunk the myths about collagen and tell you from which sources it will be absorbed faster.

In people, “owls”, an increased risk of diabetes was found.

Scientists of the University of Ratger in the United States have found that people who go to bed are late, decreases the ability to burn fat for energy. This contributes to the accumulation of fats in the body and increasing the risk of developing diabetes of the second type and cardiovascular diseases.

Magnesium salt bath contributes to:

- normalization of sleep, - Improving the detoxification process, - Relieves cramps at night and when sipping, - Eliminates pain in muscle tissue, - Helps relieve neck and back pain - Strengthens and improves the appearance of hair and nails. But there are also contraindications: - phlebeurysm, - heart failure, - low blood pressure. And if you still soar the legs with this composition, the effect will be amazing! It will take a quarter of the above ingredients for an ankle-deep basin of warm water. Do not spare time for yourself! No time for a bath - steam your legs! Your body will thank you.

Relaxation. Lymphatic drainage. Detox.

It's all magnesium salt bath with epsom salt! Baths with magnesium salt have a pronounced therapeutic effect, they are used for the treatment and prevention of diseases in the field of neurology, cardiology, gynecology, dermatology and other fields of medicine. We need: Mix sea salt bath and magnesium sulfate (epsom salt) 50/50 - one glass of each. It is important that the water temperature is no more than +38 ° C. The optimal procedure time is 10-15 minutes. The course includes 20 procedures 4-5 times a week.

Quotes about yoga.

"When the breath is unstable, thoughts also wander. But when the breath is stable, the mind also becomes calm. This is how yogis achieve longevity. So everyone should learn to control their breathing" "The most important equipment you need in yoga is your body and your mind" "Your task is not to seek love, but simply to seek and find all the obstacles that you have built against love"

Why can't you cross your legs?

Another bad habit. One of the causes of varicose veins. It would seem an innocent thing, but every day talking with phlebologists (specialists in vein diseases), I understand that such an innocent habit undermines the health of many people's legs day after day. This causes pain in the lower part of the spine, interferes with blood circulation, and can even lead to diseases in the pelvic and genital area. For example, the scheme: a normal vein and with varicose veins, the arrows show the blood flow, normally in the veins it is carried out from the bottom up.

Honey hair mask.

You will need: - Burdock oil - 2 tablespoons, - Yolk of 1 egg, - Honey - 1 tablespoon. We warm the oil a little, add other ingredients, mix well and apply on the scalp. We put on a hat, towel and hold for about 30 minutes, then rinse with warm water and shampoo.

Plants are good for your eyes!

Lemongrass Chinese. Schisandra tincture (pharmaceutical drug) take 20-30 drops 2 times in the morning. Motherwort. Motherwort tincture (pharmaceutical drug) take 30-40 drops 2-3 times a day, mainly in the afternoon. Infusion: 15 g of dry chopped herbs per 200 ml of boiling water, leave for 30-40 minutes; take 1 tbsp. spoon 2-3 times in the afternoon. Aloe. Juice (drug) take 1 teaspoon 2-3 times a day 20-30 minutes before meals. Fresh juice too.

Charlotte recipe with apples and berries without gluten, milk and white sugar.

Autumn is apple time, which means it's time to make charlotte. What you need: Apples 3-4 pieces, berries to taste (I used frozen cranberries and strawberries), 4 eggs, any gluten-free flour 1 cup (I used almond and coconut), coconut sugar 1/3 cup, maple syrup 1/3 cup, baking powder, nutmeg 1 teaspoon, cinnamon optional, ghee oil. Let's get started: - beat the eggs, add coconut sugar and syrup to them and beat again, - add flour with baking powder, beat until the consistency of sour cream. If the dough is too thick, just add water, - nutmeg. It gives a subtle spicy taste. - put sliced ​​apples and frozen berries into a baking dish, previously greased with GHI oil. The main thing is not creamy, it can not be heated too much - apples and berries are covered with cinnamon and more - Pour batter on top. Also covered with cinnamon. - put in the oven at 180C for about 30 minutes. Enjoy your meal!

How does intermittent fasting work?

Intermittent fasting helps to reduce insulin in the blood and at the same time increases growth hormone. As a result, the process of active burning of excess fat is launched, and its accumulation stops. At the same time, IG solves many health problems: - high blood pressure is reduced; - immunity is strengthened; - inflammation and pain disappear; - the general tone and mood increases; - Improves sleep and memory. All this is due to the normalization of the cells' response to insulin.

How to gently enter the intermittent fasting mode?

It is generally started according to the most sparing scheme. First, you switch to three meals a day: breakfast, lunch and dinner. No snacks, just water. Frequent eating raises insulin and stops fat burning. As soon as the new regime becomes habitual, you refuse breakfast or dinner. There are 2 meals left. Listen to your body - with the right diet, it will tell you when you can do without food. (But if you left dinner - it should not be too late). The last step is to lengthen the fasting interval and shorten the eating window. The traditional scheme is 16/8 (16 hours of fasting and 8 hours of eating).

The main thing to learn when switching to intermittent fasting.

You only eat when you are truly hungry! Therefore, the first step is to learn to distinguish hunger from a slight desire to eat. A small appetite, unnecessary to the body, disappears in a few minutes on its own or after a few sips of water, hot tea, as well as after a walk and any switch of attention.