Category: Blog

Sleep is an important part of your daily life – you spend about a third of your time doing it. Good sleep – get enough sleep at the right time – essential for food and water survival. Without sleep, you can’t form or maintain pathways in your brain, let you learn and create new memories, and it’s harder to focus and react quickly.

Sleep is important for many brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay very active while you sleep. Recent research has shown that sleep acts as a housekeeper and removes toxins from the brain that accumulate when you are awake.

Everyone needs to sleep, but its biological purpose is still a mystery. Sleep affects almost all types of tissues and systems in the body – from the brain, heart and lungs to metabolism, immune function, mood and disease resistance. Studies have shown that long-term lack of sleep or poor sleep quality increases the risk of high blood pressure, cardiovascular disease, diabetes, depression and obesity.

Sleep is a complex and dynamic process that affects how scientists now begin to understand. This booklet describes how your sleep needs are regulated and what happens in your brain during sleep.

There are two basic types of sleep: rapid eye movement (REM) sleep and non-rapid eye movement sleep (in three different stages). Each is associated with specific brain waves and neuronal activity. On a typical night, you can cycle several times in all phases of non-REM and REM sleep, and in the morning there is a longer, deeper REM cycle.

Stage 1 non-REM sleep is a shift from awakening to sleep. During this relatively light sleep (for a few minutes), your heartbeat, breathing and eye movements slow down and your muscles relax during occasional convulsions. Your brainwaves start to slow down from the awake mode during the day.

Stage 2 non-REM sleep is a mild sleep before entering deep sleep. Your heartbeat and breathing are slow and your muscles are further relaxed. Your body temperature drops and your eye movements stop. Brainwave activity slows but is characterized by transient electrical activity. In Stage 2 sleep, you spend more repetitive sleep cycles than other sleep stages.

Stage 3 non-REM sleep is a deep sleep period that you need to feel refreshed in the morning. It happened in the longer period of the last half of the night. Your heartbeat and breathing will be reduced to a minimum when you sleep. Your muscles are very relaxed and it may be difficult to wake you up. Brain waves become slower.

REM sleep first occurs about 90 minutes after sleep. Your eyes move quickly from one side to the other behind the closed eyelids. Mixed-frequency brainwave activity becomes closer to what is seen in waking. Your breathing becomes faster and more irregular, and your heart rate and blood pressure increase to near-awake levels. Most of your dreams occur during REM sleep, although some may occur in non-REM sleep. Your arm and leg muscles are temporarily paralyzed, which will prevent you from showing your dreams. As you get older, your sleep time in REM sleep will decrease. Memory integration is most likely to require non-REM and REM sleep.

You don’t need fancy fitness equipment to get a strong engraved back. All you need is a set of dumbbells, 15 minutes, and some motivation. To help you achieve your back build and posture goals, Celebrity Fitness Coach and “Revenge Body” star Lacestone provide you with the best dumbbell back movements.

Choose the following steps. For each move, perform 20 repetitions and proceed to the next step. The entire three times of moving circuits are repeated three times in total.

1.Underhand Bent-Over Row:
How to: Grab a pair of dumbbells, stand with your feet apart, and bend your knees slightly. Hinged forward from the hips, lowering the chest toward the floor, arms hanging directly on the shoulders, palms facing away from you. Support your core, then pull the weight toward the chest and squeeze the shoulder blades together. Pause, then lower the start. That is a representative. Do 20 times.One-arm bending line:
How to: Take a dumbbell with your left hand, stand with your feet apart, and bend your knees slightly. Hinged forward from the buttocks, lowering the chest to the floor, letting the left arm hang directly on the shoulder, and the right hand on the hip pocket, facing the midline of the body. Support your core, then pull the dumbbells into the chest and squeeze the shoulder blades together. Pause, then lower the start. That is a representative. Do 20 times on each side.

2.One-legged line:
How to: Hold the dumbbell in your left hand and palm toward the center line. Tilt forward, as you lower your torso and raise your left leg until your chest and legs are parallel to the floor, let the weight hang directly under the shoulder. This is your starting point. Pull the dumbbell to the chest; pause, then slowly lower it back to start. That is a representative. Do 20 times on each side.

3.One-arm rear lift:
How to: Grab the dumbbell with one hand, bend the hip forward, and place the other hand on a stable surface. Let the dumbbells straight down from the shoulders with the palms facing forward. With your torso moving, straighten your arms back until you are consistent with your body. Pause, then slowly return to the starting position. That is a representative. Do 20 times on each side.

4.Alternate reverse flight:
How to: Grab a pair of dumbbells, stand with your feet apart and bend your knees. Roll your hips forward, let your arms go straight down from your shoulders, and your palms face your body. When squeezing the shoulder blades together, lift one arm to the sides. Go back to the beginning. That is a representative. Do 20 times on each side.

5.Alternate reverse flight:
How to: Grab a pair of dumbbells, stand with your feet apart and bend your knees. Roll your hips forward, let your arms go straight down from your shoulders, and your palms face your body. When squeezing the shoulder blades together, lift one arm to the sides. Go back to the beginning. That is a representative. Do 20 times on each side.

6.Renegade Row:
How to: Assume that the hands are placed on the weights, the arms are stretched, the palms face each other, the wrists are not creased, and the feet are slightly wider than the hip width. Bend one arm and raise the dumbbell to the chest level, keeping the hips and shoulders level. Lower the weight of the floor and repeat the movement by swiping another dumbbell. That is a representative. Do 20 times.

When you encounter something you fell very anxiety or pissed off,in this time,you should keep relax,because if you always keep anxiety or pissed off in your deep,it will serious damage to your health.Now,let’s learn some ways to relax together.

How to make yourself relax?If you always fell very anxiety or pissed off,you can try:

1.Positive psychological suggestion.we should as much as possible forget all of negative thinking activity,think more positive and expected things,so that we can finally succeed.

2.Hear some music.we can choose a song with a strong sense of rhythm and a cheerful atmosphere,use those kind of music to help “waking up” our emotional state and energy levels.

3.Adequate preparation. The expressor can reinforce and reinforce the confidence and eliminate the inner tension. Global speech champion Craig said: When I was standing there facing thousands of eyes, I was already in my own home, in the mirror, and made more than a thousand times to my family and friends. So, when I really stood under the spotlight and started speaking, I felt very comfortable and relaxed, just like I was at home.

4.Take a deep breath. When you close your eyes and take a deep breath, because you concentrate all your attention, you can gradually eliminate all distractions and achieve the effect of eliminating tension and self-relaxation. Here we recommend the “Russian Breathing Method”: when you exhale, you don’t need a nose to call, but the teeth close together, and slowly exhale with your mouth. When the airflow passes through the teeth, it emits a “beep” like a rattlesnake. sound.

5.Having snack. The text only recommends that the speaker eat a small packet of almonds 10 to 15 minutes before the opening. Because when you are in a state of threat or tension, people will find that they are always dry, because in this state, our brain is running at a high speed, thinking about how to effectively deal with external threats. At this time, the mouth will stop secreting saliva.So, before you start speaking, eat a small packet of almonds, one for your own energy, and more importantly, let the mouth fully release saliva, which in turn will send a signal to your brain, I am now in a safe state.

6.Facing friendly. When you start, you should never look for those who have a cold face and a serious look. And go find those friendly, kind, smiling listeners. You can even find one or two”childcare” and let them actively cooperate. This can also help us overcome tensions.

The above is a brief introduction to the methods of relieving anxiety and anger. When you are in a bad mood, you may wish to try like those. You will find that nothing is worthy of excessive anxiety and anger, and you will feel very relaxed.Also because of this, there will be no physical discomfort caused by poor mood.