Whitening tips

Chapter 20 Exercise is the master, keep the skin crystal clear

Regular exercise can speed up the body's metabolism, balance the hormones in the body, and effectively lighten the spots.The complexion is good, the skin and muscles are firmer, and it looks naturally clear, pink, white and smooth.

If women insist on exercising, it is best to choose gentle, slow, and low-intensity projects.Exercise not only allows women to receive a good fitness effect, but also promotes the normal secretion of hormones, thereby keeping the skin moisturized and lustrous.

Let's start with the simple and common way of exercising, and reshape the rosy and white beauty without spots!

Try a handstand: Inverted posture improves blood circulation to various organs, and the skin benefits as well.When you first learn, you can start from shoulder stand: lie flat on your back, bend your legs at a right angle, and then stretch upwards; lift your hips off the ground, support them with your hands, touch your shoulder blades to the ground, and keep your abdomen, buttocks and legs in line as much as possible.Hold this position until it feels strained.

Take a leisurely walk: relax your whole body before taking a walk, move your limbs appropriately, and adjust your breathing, and then take a leisurely walk.When taking a walk, it is advisable to be calm and gentle, and the steps are relaxed, just like strolling in a courtyard; the walk should be gradual and do what is within your ability.

Walking can be done simply, or combined with flower viewing, so as to make the blood flow and make the facial skin rosy and smooth.Under normal circumstances, it is advisable to walk for 1 hour a day; the speed depends on the health status, the slow speed is 60-70 steps per minute, and the medium speed is 80-90 steps per minute.

Walking like flying: Moderate brisk walking can prompt the brain to secrete endorphins (commonly known as "happy hormones"), and keep the body's biological clock in a dynamic harmony, so as to balance the skin condition and make the complexion rosy and delicate.

According to your own physical condition, walk at a speed of about 100-120 steps per minute, reaching the level of panting (heartbeat about 120 beats per minute), only 30 minutes a day, or use 3-5 minutes of free time for brisk walking, Accumulate 6000 steps.

Running forward: Rhythmic running can absorb a lot of oxygen and promote metabolism.Running is also a kind of exercise with moderate amount of exercise, alternating tension and relaxation. It can adjust people's emotions and improve blood circulation of the skin.

When running, lift your shoulders slightly and bend your arms to 90 degrees. , the back and forth swing is not large but slightly bounces up and down; the thigh is raised forward, the back is fully kicked, and the stride is large and elastic.Jogging is preferably 40 minutes, plus pre-run warm-up and post-run stretching, a total of about 1 hour.

Falling in love with skipping rope: From the perspective of exercise volume, continuous skipping rope for 10 minutes is almost the same as dancing fitness dance for 20 minutes.It is an aerobic exercise that is short in time and consumes a lot of energy.It can significantly enhance the functions of the cardiovascular, respiratory and nervous systems of the human body.

Practitioners can progress step by step in this way: jump for only 1 minute at the beginning, 3 minutes in a row after 3 days, and 3 minutes in a row after 10 months; 3 times until continuous jumping for half an hour.Jumping for half an hour at a time is equivalent to 5 minutes of jogging, which is a standard aerobic exercise.

Do gymnastics often: Do gymnastics regularly to strengthen balance and coordination exercises, and you can receive obvious bodybuilding effects.Try balance exercises first: straighten your hands forward, keep your palms close to the wall, and keep your whole body in a straight line; then bend your elbows, and move your whole body forward and backward, 8 to 10 times a day. If you persevere, you will definitely benefit.Calisthenics: Open your legs, extend and bend your left and right legs alternately; straighten your legs together, bend over, hold your knees with both hands, and let the weight fall on your legs; put your hands on your knees, squat down and then stand up , do it several times; raise both hands high, lean back from the front to the maximum stretch; stretch your legs. Raise your right hand over your head, lean your body to the left, and lift your left hand to the right; raise your hands high, and turn your upper body left and right from the waist.

Cycling for fitness: Cycling at a medium speed, usually for about 30 minutes, and paying attention to deep breathing.You can also ride slowly for a few minutes, and then ride fast for a few minutes; then slow, fast, alternate cycle exercise can effectively enhance people's heart function.

Travel around the world: When swimming, the water temperature is usually 8-10°C lower than the body temperature.When the skin touches cold water, the capillaries first contract and then relax, and the blood flow of the skin can reach 4 to 6 times the usual.This "vascular gymnastics" can improve the blood circulation of the skin.At the same time, the friction and slapping of the water flow and waves on the skin of the whole body will play a special "massage" effect, making the skin smooth, smooth, elastic and with a "streamline beauty".

Beauty Tips:
Women should use scattered time to exercise, 5 to 10 minutes is enough, or engage in continuous activities such as leisure, walking, and climbing stairs.1 hour of exercise a day can extend your life by 2 hours.

Usually, you should sit less, stand more, and walk frequently; at least 5 days a week, more than 30 minutes of systemic aerobic exercise per day can effectively prevent chronic diseases and maintain health. You don't have to force too much beyond your physical fitness or do intense exercise for a long time.

It is best to drink pure water after exercise, or take a bottle of water with you to drink in time.Drinking plenty of water is not only conducive to perspiration and detoxification, but also conducive to the smooth breathing of the skin.

(End of this chapter)