Month: February 2020

Five Yoga Essentials for Spring Slimming

Five Yoga Essentials for Spring Slimming

The popularity of yoga is not without reason: it can build slender muscles, improve body flexibility, and effectively relieve stress.

However, the variety of yoga classes is difficult to choose from.

Astanga yoga uses a faster pace to improve physical endurance, Ainja pays attention to improving physical posture, and Kundalini uses carols and breathing to find spiritual branches.

According to your requirements, see which of the following yoga classes is most relevant to you?

  Hatha Yoga strengthens the echo of the mind and body. Hatha Yoga is suitable for the crowd: beginners who want to practice the basic movements of yoga.

  Human benefits: Hatha Yoga is the most popular yoga routine.

It is pure and unpretentious. Its actions cover standing and sitting postures, and combine with breathing to strengthen the response between mind and body.

  Self-study exercise: Tree pose.

Put your hands together on the tip, and keep your feet steady.

Slowly lift your right foot to one thigh or lift it all the way up the leg.

Retract your hands to the top of your head, keep your palms together, and try to align your right leg with your pelvis.

Hold the position for 5-15 seconds.

  Purpose of exercise: legs and spans, balance.

  Kundalini Yoga is for the crowd: people who want to relieve stress and awaken their inner energy.

  Real benefits: Rosana Arroyo, director of the Universal Strength Yoga Therapy Center in New York, said: “The word Kundalini actually means energy.

This yoga uses breathing, posture, and carols to activate the mental system and certain body organs to achieve a state of intuition and achieve inner peace and peace.

“Kundalini yoga classes include sitting, breathing exercises, and singing carols, such as sat nam, which means” truth is my nature. ”

  Self-study exercise: Sat kriya, which means meditation and tuna.

Sit on your knees with your arms straight up and your elbows close to your ears.

Cross your fingers and point your index finger up.

Inhale, push the navel toward the spine, and inhale.

Repeat for 3 minutes.

  Purpose of exercise: shoulder, arm, spirit.

  Berkram Yoga is for the crowd: Yoga practitioners who want to improve their flexibility in a particularly challenging way.

  Actual benefit: Berkram’s study environment is indoors at 38 degrees room temperature.

Jonathan Burbank, director of the Berberklum Yoga Center in Boston, USA, said that warmer environments can warm up muscles and allow practitioners to easily perform movements.

This yoga includes 26 minutes of practice.

Each exercise takes 10-60 seconds and needs to be repeated multiple times in the same order.

  Self-study exercise: string-moon posture.

Take a hot bath to warm up your muscles.

Then the front of both feet, the arms compress upwards, palms folded.

As the arms squeezed the ears, the body tried to squeeze upwards.

Gaze at a point in front and slowly bend to the right while squeezing the cross section to the left. Note that your body is always forward and forward, and keep your arms straight.

Hold this position for 1 minute, then repeat on the other side.

  Purpose of exercise: stride, shoulder.

  Ainga Yoga is suitable for people: people who are active and want to increase their flexibility (especially those who have been injured and are recovering).

  Actual benefits: Leslie Peters, director of the BKS Ainga Yoga Institute in Los Angeles, said: “Ainga Yoga is characterized by correct and correct body posture, and outstanding detail.

“You need to use some tools, such as straps, boxes, and blankets.It can be achieved, and the action can be put into place while being precise.

Some postures sometimes need to be held for 1 minute, in order to coordinate and correct bones and muscles.

  Self-study exercise: triangle pose.

The arms lean to the sides and the palms face down.

Step your feet apart and align your feet with your fingers.

Extend your right foot by 90 and turn your left foot to the right by 45.

Tilt your body gradually to the right and lower your right foot (or replace a square).

  Purpose of exercise: hips, spans, legs.

  Astanga Yoga is for the crowd: long-distance runners and cyclists, and others who want to improve balance and softness.

  Real benefits: Astanga yoga is often called power yoga, which highlights endurance and strength.

“Astanga Yoga is a difficult training that improves concentration and self-control. It is very popular among athletes,” said Beryl Burch, director of the Hard and Soft Astanga Yoga Institute in New York.

“Self-study exercise: plate pose.

Start in a push-up position with your hands under your shoulders and aligned with your shoulders, with your elbows close to the sides of your body.

Keep a straight line from head to toe.

Raise your head and look ahead.

Hold this position for 20-39 seconds.

  Purpose of exercise: arms, abdomen, shoulders, legs.

Mothers must know: baby often eats coarse grains

Mothers must know: baby often eats coarse grains

Coarse grains are rich in insoluble cellulose, which helps to ensure the normal operation of the digestive system.

It works in conjunction with soluble fiber to reduce the concentration of low-density plasma and triglycerides in the blood; increase the residence time of food in the stomach, repeat the rate of glucose absorption after meals, and reduce hypertension, diabetes, obesity and cardiovascularRisk of disease.

  The so-called coarse grains refer to cereal foods such as millet, corn, sorghum rice, etc., in addition to polished white rice, strong flour or standard flour.

After children add supplementary food from 4-6 months, they can consider eating coarse grains.

9 benefits of eating coarse grains fruits and vegetables: 1. Clean the internal environment. Various coarse grains and fresh vegetables and fruits contain a lot of supplementary fibers. These plant fibers have important physiological functions such as balanced absorption, improved digestion, absorption and excretion.The special role of “body cleansers”.

  2. Control the baby’s obesity. The shrinkage fiber can absorb water that is several times or even dozens of times heavier than itself in the gastrointestinal tract.Abdominal sensation and reduced eating help to control weight.

  3, the prevention of pediatric diabetic plasma fiber can slow down the rate of sugar absorption in the body, can avoid the phenomenon of hyperglycemia after a meal, improve the body’s degree of glucose tolerance, and is conducive to blood sugar stability.

Plasma fiber inhibition inhibits the secretion of thickin and enhances the full function of the body.

  4, relieve the pain of constipation In the daily diet, eat only the baby that is fine and not thick, because of the plant fiber, it is easy to cause constipation.

Therefore, letting your baby eat a moderate amount of fiber-implanted food every day can stimulate tandem peristalsis, accelerate defecation, and relieve the pain caused by constipation.

5, is conducive to reducing the rise in the incidence of cancer among children with cancer, and is closely related to poor eating habits.

Bingham, a nutritionist at the University of Cambridge, UK, has analyzed and studied that the more starchy foods are consumed, the lower the incidence of colorectal cancer.

  6, protect the cardiovascular system If you often let your baby eat some coarse grains, plant fiber can combine with the bile acids inside it, reduce the concentration of cholesterol in the blood, help prevent atherosclerosis and protect the cardiovascular function.

  7, to prevent osteoporosis babies from eating too much meat and sweets, will make body fluids from weakly alkaline to weakly acidic.

In order to maintain the acid-base balance of the human body environment, a large amount of calcium will be consumed, resulting in osteoporosis of the bones due to decalcification.

Therefore, eat some coarse grains, fruits, vegetables, and reconstituted bones.

  8. It is good for skin and bodybuilding. If you eat too much meat and sweets, it will produce a lot of toxins in the process of digestion and decomposition of the gastrointestinal tract and erode the skin.

If you eat some coarse grains and vegetables often, it can cause toxin replacement, which is good for skin health.

  9, often eat coarse grains to maintain dental health, can not only promote the development of the baby’s chewing muscles and gums, but also remove the dirt inside the teeth, can clean the mouth, prevent dental caries, and maintain the effect of periodontal health.

Common psychological disorders for women in the workplace

Common psychological disorders for women in the workplace

Psychology believes that women are prone to failure in their careers, and their psychological factors dominate.

Many women are lurking with psychological obstacles in their hearts. The common ones are as follows: 1. Beautifulness produces an excessive sense of superiority.

  Since ancient times, Hongyan has been hit thinly. From the perspective of talents, beautiful women are indeed relatively rare (except in the literary and artistic circles). This is because beautiful women tend to have a blind sense of superiority.

From a psychological point of view, men and women have different needs for achievement. The key to promoting men’s pursuit of achievement is “competition”, but the motivation of women is “social acceptance”, and some beautiful women often do not think aggressively and consider themselvesBorn to be accepted by society, there is no need to labor to compete.

  2 Success will replace love.

  There is such a phenomenon in society. The higher the education level, the more difficult it is to find an object. Successful women often cannot be a strong man behind them.

Many men want to be “inferior” and do not like “strong women”. Therefore, many women are convinced that career achievements will not only be disturbed by society, but also take away the love between husband and wife.

  3 lack of desire for competition.

  Among the factors of a person’s career success, the essence of competitive consciousness is no less than talent.

Unfortunately, women’s psychology always seems to make them feel inferior to others, and at the same time, they do not like to rely on competition to meet their wishes.

  4 Same-sex jealousy.

  Women do not like to compete with others, but they are often “competitive” in love or when dealing with the same sex.

Unfortunately, this competition has caused them to lose their existing advantages.

Some women’s own shortcomings are morbid serious jealousy, they are not good at coordinating their own favorable factors, blindly compete with those who are competing with them, and finally lose the overall situation.

  5 Continuity is too strong.

  Many women always like to focus on understanding and imitating the results of realistic thinking. The purpose of thinking is only to continue existing things, not to create new things. This is why women are imitation and inheritance in thoseStrong areas are easy to achieve first.

And this also causes them the biggest psychological obstacle that they are not good at creating jobs.

How to identify resilient employees

How to identify resilient employees

First, the problem-solving adaptive behavior identifies an employee’s adaptive ability, first of all, to identify his problem-solving behavior, especially in uncertain situations or in conflict situations and behavior patterns and behavior patterns.

  Adaptive employees can quickly analyze problems and come up with various solutions in emergency work situations. In the face of urgent work tasks, they can find ways to achieve work goals without compromise. Adaptive employees are good at controlling themselves.To deal with negative emotions objectively and resolve negative emotions.
Work in an orderly manner; be able to adjust your behavior in a timely manner and adopt flexible and changeable response measures.

  Problem-solving behaviors of adaptive employees are often innovative.

Facing complex and difficult work environment, I can come up with new ideas, new methods, adopt new replacements, open up a new situation. In daily work, I often propose to supervisors and relevant departments of the company a good way to simplify the work process.When he finds that the required resources are insufficient during the work task, he can find ways to obtain new resources. He can find a good way to save time and improve the quality of work from the habitual workflow.

  Resilient employees often excel in uncertain work situations.

In the contradiction where the overall situation is unknown and the information is incomplete, we can seize the key to the problem and take effective action. When the situation changes, we can quickly adjust the work plan and work thinking, and actively respond.

Even with all kinds of clues, you can also sort out-clear, grasp the key to the problem in uncertainty, and continuously improve work performance.

  Second, individual learning adapts to behavior. Adaptation requires learning, and learning is adaptation.

Identify another important aspect of employee resilience.
It’s just his personal adaptive learning behavior.

  Adaptive employees have strong knowledge to seek enthusiasm and motivation to learn, do not stick to existing knowledge and experience, have the courage to break through their own mental models, and are extremely sensitive and eager to new ideas, new technologies, and new methods. In their daily workHe seeks every possible learning opportunity, absorbs work-related knowledge and skills, and can be appropriately applied to actual work to continuously improve work efficiency.

  Adaptive employees have a strong ability to learn quickly.

When he was assigned to a new department, a new position, faced with a new task, a new environment, he can quickly absorb multi-party information, and calmly manage the situation.

In terms of specific work, he can quickly acquire new knowledge and skills and enter roles early.

  Resilient employees have strong forward-looking learning abilities.

He is aware of the requirements of environmental pressure on the continuous transformation of the organization, and can anticipate the challenges brought about by organizational changes.

Therefore, based on the gradual and timely storage of relevant knowledge and skills, he will be able to move smoothly.

Adaptable employees are able to adapt to the transformation and are the promoters of the transformation. They dare to try new work ideas and methods to improve organizational performance.

  Third, interpersonal cultural adaptation behavior interpersonal adaptation is an important aspect of work adaptation. How to work with others to get colleagues and customers’ recognition is an important indicator of the interpersonal adaptability of others, especially when new to a department, how to do it in a short timeIt is important to build trust relationships and gain the psychological identity of colleagues and subordinates.

The adaptable employee’s interpersonal adaptation behavior shows the following characteristics: (1) In his work, he is good at listening to the opinions of multiple parties and adjusting his work ideas and methods in a timely manner; (2) he is very concerned about the work of all parties to himselfBehavioral feedback, accept negative feedback from internal and external customers with an open mind, and use it as an opportunity to improve working standards; (3) he can work with people of various backgrounds and personalities to adjust himself flexiblyMentality and behavior, adapt to their superiors, work style of colleagues and customer service requirements.

  The adaptable employee has a strong cultural adaptability. When he is new to a department, he can quickly understand the department’s work pattern, work goals and collaboration methods, take the initiative to adjust his work behavior, and actively adapt.

When new to a company, he will carefully observe the company culture, strategic goals and values, challenge Baiji ‘s way of thinking and behavior, and integrate into people ‘s organizations. When he is new to a foreign country, he can recognize local customs and hold different ideas.People live in harmony and work together.

  Fourth, stress management adaptation behavior As the organization gradually intensified, customer requirements increased.

The pace of work is accelerating, and the pressure on employees is increasing. Excessive work pressure will cause huge losses to both employees and the company.

According to a survey by some researchers in the United States, the economic losses caused by psychological stress to American companies are as high as US $ 305 billion each year. More than five times the after-tax profit of 500 large companies, adaptive employees are good at managing stress, so as to avoid excessive stress.Greatly cause harm to enterprises and individuals.

  When an adaptive employee makes a breakthrough at work, he actively seeks information that can help solve the problem; in the face of pressure from multiple parties, he can think calmly.
Analyze the ins and outs of the problem, be confident, and take it easy.

  Resilient employees can calmly face failure.

When there is an accident at work and the gap between reality and expectations penetrates, he can treat it as usual, sit back and reflect, and actively find remedial measures.

When work is frustrated, he can make constructive suggestions, find ways to solve problems, and do not please others.

  The adaptable man is bold in craftsmanship and reduced in work pressure. He shows that the closer to the perfect professional standard is, the harder the task and the environment, the fewer signs of maladaptation in his body.

Facing fast-paced, high-stress work tasks, he is energetic and lifting heavy weights.

  In general, adaptive employees show uniqueness in problem-solving adaptive behavior, individual learning adaptive behavior, interpersonal cultural adaptive behavior, and stress management adaptive behavior. Therefore, managers can identify from these four aspects.

Adaptive employees are the key talents that modern enterprises are scrambling to acquire, because they are adaptable to work, adapt to the enterprise, and adapt to change. They are the backbone of the modern enterprise to gain a competitive advantage in the global business environment.

Marriage management methods reveal 5 essential elements for successful marriage

Marriage management methods reveal 5 essential elements for successful marriage

Marriage is a great promise to your sweetheart.

When choosing a partner, in addition to having love, there are many factors to consider, such as whether the personality is complementary, whether the variables fit, and whether the sexual life is harmonious.

It can be said that a successful marriage preferably has five elements.

  1.

Similarity From the perspective of evolutionary psychology, people favor partners who have a certain degree of similarity with themselves.

Other studies have also confirmed that the higher the similarity between partners, the more positive the relationship, especially in the areas of values, attitudes and hobbies.

But do n’t worry even now that the two parties do n’t look that much, because research has found that the longer a marriage lasts, the more likely it is that the temper and movements between the couple will affect each other.

This reminds us that until they find that they will always stumble and don’t kill each other with a single stick.

With a heart of tolerance, couples can become more and more similar, and marriage can last for a long time.

  2.

Personality Traits Personality has a great influence on marriage.

A psychologist’s personality survey of more than 10,000 couples in Germany, Sweden, and the United Kingdom found that people with stable emotions, high affinity, and responsible people have the possibility of a happy marriage and “compatibility” with their spouses.The stronger it is.

If both people are like this, then it is easier to have a happy marriage.

And worry, negative and other personalities can cause trouble for marriage.

To overcome personality defects, in addition to consciously correcting words and deeds, the husband and wife should put communication first.

  3.

Through the gradual progress of sexual intimacy, the sexual life between husband and wife will gradually decrease.

An All-China Women’s Federation survey shows that nearly 60% of couples in China have been exposed to “cold sex.”

Sex is an important factor in intimate relationships. The lower the frequency of sexual life, the more likely marriage “hits the rocks”.

Sexual health experts point out that hormone levels in the body change as stress increases, and long sleeves “strike” the retinal hormone hormones that fuel sexual desire.

If there is a problem with sexual life between spouses, be sure to talk to each other gently and make suggestions that are acceptable to both parties.

  4.

To have love Only a marriage based on love can succeed.

Any kind of loving behavior for men or women, some common laughter, sharing daily feelings, etc. are the key elements of a happy marriage.

Love needs business, and the key is communication.

No matter how busy you are, couples should maintain daily communication.

Even if someone doesn’t want to talk, maintain the necessary physical communication by hugging, kissing, etc.

  5.

Fairness Some people say that there is no absolute fairness in marriage.

A survey indicates that marriage gives men more recognition and happiness than women.

However, a marriage without fairness does not last.

For example, when both husband and wife have to go to work, if the housework is unfairly distributed, it will easily lead to marriage conflict.

In addition, even husbands and wives may quarrel over the issue of money. If one party is very frugal and the other is arrogant, the two will soon conflict.

If someone feels unfair, they must be calm and so-called and come up with a constructive solution.

Constantly refining the bed in the winter to keep fit

Constantly “refining” the bed in the winter to keep fit

The cold winter has left many elderly people without the opportunity to exercise.
In fact, seniors who are afraid of cold may wish to try fitness on the bed.
  Push back: Put your hands flat on the back of the person being pushed, and push it down to the waist.
Then, make a fist with your right hand, rub your back with your wrist, and punch several times from top to bottom.
This method can activate immune cells to achieve the purpose of dredging the meridians, reconcile viscera, and relieve cold and pain.
  Squeeze the spine: Start with the index finger and thumb starting from the tail metatarsus along the two fingers next to the spine. Gently pinch the skin and squeeze it forward until it reaches the highest spine under the neck, and then pinch continuouslyTake 4-6 times.
Long-term adherence can strengthen the spleen, stomach, ruddy complexion, and prevent malnutrition.
  Tilt abdomen: lie on the bed, legs straight, head up, limbs relaxed.
When you inhale, lift your abdomen firmly upwards and lower it when you exhale.
Take one breath and do it more than ten times.
This method can enhance the elasticity of the abdominal muscles, prevent the accumulation of fat in the abdomen, and enhance the digestive and absorption functions of the gastrointestinal tract.
  Molar: The upper and lower teeth are rubbed continuously for 20-30 times, and then the upper and lower teeth hit each other, about 50 times each time.
At the same time, it is equipped with tongue rotation, and the palate is licked with the tongue to enhance the toughness of the periodontal fiber structure, improve the dental caries resistance and chewing function.
  Bounce the brain: Sit on the bed, press the ears with the palms of both hands, and use your index finger, middle finger, and ring finger to bounce the back of the brain gently, and bounce 3 to 4 times every morning.
This method has the effects of reducing fatigue, preventing dizziness, strengthening hearing, and treating tinnitus.
  Cat body: Lie on the bed, spread your hands, raise your hips, arch your spine like a cat, arch your waist hard, and then lower your high-up hips.
Repeated a dozen times in this way, this method can exercise the muscles and joints of the lower back and limbs, promote the smooth flow of qi and blood throughout the body, and have positive significance for the prevention and treatment of back pain and cardiovascular and cerebrovascular diseases.
  Anus Lifting: Lying on the bed, legs straight, limbs relaxed, anus lifted twenty times to improve the local venous blood circulation around the anus, reduce varicose veins, and enhance the contractility of the anal sphincter.
Frequent anus lifting exercises can also prevent anal prolapse and hemorrhoids.