Daily life, we are accustomed to lying on a sofa or bed reading a book, and bow to play with the phone, tummy sleeping, side head talking on the phone, these habits make us feel very comfortable. But you did not realize that these habits so that your body is getting worse, cervical spondylosis, lumbar disc herniation, lumbar muscle strain, and so had got entangled in a young age you. How to do?
Daily life, you often rely on sitting on the bed reading a book, call out the jump to get up, bow to play phone, sitting in the body to lean forward or behind the vacant? Beware, bad posture may "eat" your health.
A long-term bow playing on the computer, play phone
Body bent forward, hunched back, bow playing on the computer, typical of the ape-man posture, neck excessive tension, back pain, lumbar the burden of large and even merge scoliosis or disc, and even many young people, cervical early degradation Bone spurs.
When the eye level, cervical maintain normal curvature of even a significant turning point when the head is leaning forward, cervical curvature increase, resulting in cervical oppression, if long-term bow, the cervical spine will be stretched, straight neck stiff sore easily, a lot of students, office workers, long bow to reading, thinking or playing on the computer, resulting in cervical spine straight.
Recommendation: When playing on the computer, buttocks to sit in the end, back flat against the back, feet flat on the floor, both sides of the shoulders relaxed, when the body needs a forward, should bend the hip and keep your back straight, use the mouse hand most good support is too large to avoid shoulder pressure, while the computers do not put too low, his eyes looking down to about 15 to 20 degrees, which is the horizontal line down a little.
2, the long cephalic side of the talking on the phone or asleep on the sofa
The microphone caught in the neck in terms of telephone, muscle excessive force contraction, the cervical spine vulnerable to injuries. Similarly, sideways on the sofa and fell asleep, if long-term right lateral bending, the right disc or joint susceptible to degradation.
Recommendation: If the last resort must do talking on the phone, time should be shortened, never can say more than half an hour or more, it would be best to use a headset or PA.
3, take the body to lean forward or behind the vacant
Many people like oblique paralysis in the body on the couch or sitting forward bend, this poor posture will be a great burden on the lumbar spine.
Recommendations: the buttocks to sit in the end, keep your back flat against the back of a chair, or use a lumbar support, feet flat on the floor, if the chair is too high to take a small bench pad feet.
Theoretically, sitting, knees and hip nearly as high or slightly higher, if the knee is too low, said the chair is too high, to adjust the height, or put the mat.
4, stooped stand, walk
Often the hump walk or stand to pay attention to.
Hump when the body in order to balance stomach protruding, many middle-aged man is this hump oriel type, then the strength of the upper body will be oppressed in the lumbar spine, the long term backache, lumbar spine Bone spurs or slippage.
A flat back type, lumbar spine too straight, easily lead to pelvic tilt, body weight fell on his knees, knee uneven force average, over time, the knee is susceptible to degradation. Especially girls wearing thin with high heels, the body's muscle contraction to maintain stability, making the back and abdominal muscles tightening, and waist will be quite excessive forward, increasing the lumbar burden.
Recommendation: If non-wear not wear thick with high heels, good support force. In addition, if the work requires prolonged standing, you can put a small square at the foot of a low stool, feet in turn stepped on it, and to adjust the desk height to avoid long-term bending over standing.
5, Pashui the
Do not lie on the bed to sleep, lumbar and cervical pressure, because it makes over to the back, lumbar and cervical nerve caused by oppression, particularly back pain or neck pain who are lying or positional.
Suggestions: lying down, the back of the knee pad a small pillow to avoid lumbar stiffness and reduce lumbar pressure due to excessive stretching caused a small pillow placed under the ankle to reduce edema, but also some bending hip promote blood circulation.
Lie down, remember the knees slightly bent, straight foot foot flexion, or in the folder pillow between the feet, to avoid on the side of the pelvic tilt.
In addition, when going to bed to avoid sleep pillow or sleeping pillow is too high, so as not to cause muscle tension, cervical spine can not relax. Many people a headache is caused by the neck, long-term tight "pressure-type headache." Cervical one day the only time you can relax, lie down and have a good sleep.
Remember, pillows to be stuffed with cervical, do not let the cervical vacant when their backs, with chin, forehead and bed appear before parallel positional, cervical and parallel to the bed appear before, to grasp the tips to choose for their own head type pillow, as to the choice of mattress to moderate more rigid, the mattress is too soft and will not be able to support the spine.
6, by sitting on the bed reading
A lot of people like at bedtime head back in bed the whole foot flat, or sitting or lying in bed reading. This posture is very injury to the spine, pelvis and knees. A lot of neck and shoulder pain, headache, stiff neck, backache, leg numbness, weakness thus to.
This posture makes the whole body caused due to the mattress soft pelvic rocking subsidence may also be caused due to stiff to eat to lose weight oppression pushed, body weight completely oppression on the ischial and gluteal muscle of the pelvis, both of the pelvis and spine, peripheral muscle In order to maintain body balance, excessive contraction force, may also cause the the pelvis the structure Xiewai reverse at the same time, adds a great deal of pressure in the spinal joints.
While the feet may also be poor because of pelvic position without consciously force, so that after the leg muscle become pregnant how long can be measured tighter, and even bring the legs and feet inside and outside the turn, accelerate the degree of hip and knee joints Xiewai wear degradation .
In addition, when back in bed, chest and back of the head scoop all the top straight forward, all the muscles of the body, especially the upper back near neck near forced to push the extrusion force before, not only muscle tension, pain and even affect circulation and operation of the nervous system, causing great damage to the spine or overall health, many people often back pain, Taobao women one of the reasons is often sat on the bed reading a book.
Recommendation: If the habit of reading before going to bed, do not recommend more than 15 minutes, or changed to bend one leg, another pregnancy early symptoms of leg straight posture, a few minutes after the exchange, to avoid the body's stress points are concentrated at one point (the pelvis or lumbar), leading to muscle fatigue and injuries.
7, wrong shoes France
This bending shoes, lumbar spine to withstand great pressure.
Recommendation: find a chair to sit down or squat the whole body to wear shoes, avoid lumbar injuries.
8, when you get up too fast
Many people rush to work, get up from bed bounce, catch grooming, even if young people are often flash to the waist, mainly because of the usual muscle stiffness, and was in bed for a night, the muscle is not relaxed to instantly get out of bed, the muscles are very vulnerable to injuries.
Recommendations: first get up stand up, take the right or left lying, and then hand the power of the Ministry of the upper body propped up, and then his feet to move the bed on the floor, slowly got up.
March 5, 2012, in Kiev, Ukraine, the National History Museum, the staff shows a two-headed turtle, turtle species is the four-claw tortoises.
On the 4th, according to RIA Novosti, Russian Prime Minister Vladimir Putin attended the supporters held rallies in the center of Moscow Romagna day Square on the evening of the 4th. He pointed out that during the presidential election, he is to win in honest competition.
Familiar with their normal breast appearance is very important, if there is anything unusual, you can detect it. Breast self-examination is divided into three steps:
The first step: check the mirror before. First of all, you stood before the mirror, the waist, arms hanging on both sides to observe the shape of their breasts. However, the side of the breast is slightly larger than the other side is not abnormal phenomenon. Then, arms over his head, turning the body, look at the shape of the breast change. Then, both hands on his hips to the right to the left slowly rotating body, to see the nipple and breast, depression, swelling, or skin damage. Finally, pairs of hands to support the buttocks and hard downward pressure while turning the body, so that makes the breast outline seems clear. Note the shape of the observed breast any abnormal changes, such as abnormal changes need to be compared with the other side, to see whether bilateral breast symmetry. If the asymmetry will have to be vigilant and timely medical treatment.
Step two: standing position or sitting examinations. First, lift your left hand behind your head, then his right to check the left breast. The correct range for breast screening: up to the subclavian, down to the sixth rib, lateral up to anterior axillary line the inside of nearly parasternal. Check the correct approach: three fingers close together, from the breast above the 12 o'clock (the breast compared to the beginning of a clock), close to the skin in a clockwise direction with the finger pulp for recycling massage checks, checked circle back to 12:00 , 2 cm down to do the second lap. The third circle of inspection to check the entire breast until the nipple. Check the fingers can not be separated from the skin, forced to be uniform, to grasp the intensity of your fingers can touch and pressure to the ribs is appropriate. This method is called acupressure circular massage. Checked on the left breast, lift your right hand on the head, check the right breast with his left hand and check as above. After you check the entire breast, index finger, middle finger and thumb and gently lift the nipple and squeeze look carefully to see whether the secretions. If the discharge should go to the hospital for further examination.
The third step: supine examination. Body lying in bed, shoulder Xiadian only a small pillow or folded towel, so that the whole breast is flat in the chest wall, so that the presence of abnormal lumps in the breast examination. Sagging breasts when sitting or standing position, body fat than women, easily missed at the bottom half of the breast lump, so supine examination is equally necessary. Check the scope and practices with sitting or standing position to check the same.
Familiar with their normal breast appearance is very important, if there is anything unusual, you can detect it. Breast self-examination is divided into three steps:
The first step: check the mirror before. First of all, you stood before the mirror, the waist, arms hanging on both sides to observe the shape of their breasts. However, the side of the breast is slightly larger than the other side is not abnormal phenomenon. Then, arms over his head, turning the body, look at the shape of the breast change. Then, both hands on his hips to the right to the left slowly rotating body, to see the nipple and breast, depression, swelling, or skin damage. Finally, pairs of hands to support the buttocks and hard downward pressure while turning the body, so that makes the breast outline seems clear. Note the shape of the observed breast any abnormal changes, such as abnormal changes need to be compared with the other side, to see whether bilateral breast symmetry. If the asymmetry will have to be vigilant and timely medical treatment.
Step two: standing position or sitting examinations. First, lift your left hand behind your head, then his right to check the left breast. The correct range for breast screening: up to the subclavian, down to the sixth rib, lateral up to anterior axillary line the inside of nearly parasternal. Check the correct approach: three fingers close together, from the breast above the 12 o'clock (the breast compared to the beginning of a clock), close to the skin in a clockwise direction with the finger pulp for recycling massage checks, checked circle back to 12:00 , 2 cm down to do the second lap. The third circle of inspection to check the entire breast until the nipple. Check the fingers can not be separated from the skin, forced to be uniform, to grasp the intensity of your fingers can touch and pressure to the ribs is appropriate. This method is called acupressure circular massage. Checked on the left breast, lift your right hand on the head, check the right breast with his left hand and check as above. After you check the entire breast, index finger, middle finger and thumb and gently lift the nipple and squeeze look carefully to see whether the secretions. If the discharge should go to the hospital for further examination.
The third step: supine examination. Body lying in bed, shoulder Xiadian only a small pillow or folded towel, so that the whole breast is flat in the chest wall, so that the presence of abnormal lumps in the breast examination. Sagging breasts when sitting or standing position, body fat than women, easily missed at the bottom half of the breast lump, so supine examination is equally necessary. Check the scope and practices with sitting or standing position to check the same.
Studies have shown that, during and after exercise before we eat can have a significant impact on our energy levels, the quality of our training, the recovery process is as follows.
Our muscles need to be the appropriate stimulus to get the maximum benefit from the exercise we have just completed. And without proper nutritional support, you will not get the best explosion for your buck, you put the hard work
However, if you eat a healthy diet habits, and get enough calories to support your activity level, you may be able to rely on their own appetite, energy levels and experience to tell you how much to eat before, during, exercise, said later.
What to eat before, during and after exercise
martnpro
Here are some additional suggestions to help you gain the greatest benefits from your exercise.
A. Before exercise
Rely on the energy production of carbohydrates in a very intense exercise your muscles.
So, in your first workout meal, you may want to include some complex carbohydrates such as whole wheat bread or pasta, rice, fruits and vegetables, with a little bit of protein to help prevent blood sugar spikes.
Try to keep your fat intake in the lowest, because of the high-fat foods tend to take longer to digest, so you can make you feel heavy and lazy in your workout.
Pre-workout meal should also be in the volume of light - you do not want to have a lot of food, digestion, your work, because it can reduce the intensity of training, you want to your ability.
Try to make sure you are properly hydrated throughout the day, especially before your exercise.
Purpose around two to two and a half of water cup to drink 1-2 hours before exercise, drink plenty of water after your workout.
Water is the best choice (unless you are an athlete) for hydration before training. For most of us it is not necessary sports drinks.
Two. In the training process
For all those engaged in long-term endurance exercise, it is not necessary to eat, you exercise.
However, you should keep your bottle of water and hydration during training sessions, every 15-30 minutes.
If you are a very long ride a bike or run a program, you may want along energy bars, or some easily digestible fruits such as bananas, orange slices, to help maintain your blood sugar level.
You may have noticed a healthy store of energy gel, small packets, and similar in taste and consistency of pudding. Gel instant energy sugar packed in a long-term, sustained exercise can provide a quick energy to improve.
However, they do not provide much nutrition value, for most people, they are totally unnecessary.
3. After a workout
Studies have shown that the best workout nutrition strategy is to complete the exercise and eating too fast.
Some people think that there is a 30 minutes to two hours after the movement is most receptive to the window when our muscles store carbohydrates, and repair damaged tissue.
Not eating can delay your recovery from the sport, finishing your exercise within two hours to leave you, for your next training session less energy.
If you have already cut the amount of carbohydrate intake, but still want to eat after your workout snack or meal is the most perfect time to do this.
Also, do not forget to get some protein, but also for muscle refueling and maintenance.
I've been sympathetic, which is also very important, in order to complement the movement of fluids that are lost.
