List of 6 basic principles for effective gym schedule

If Yoga is the source of breath, then the gym is the movement of muscles and the clear change of body shape. Building an effective gym schedule will help you improve your health and body shape. However, it is not really simple for "non-professionals." Therefore, in the article below, we would like to suggest some basic principles for an effective gym schedule for men.

6 basic principles for an effective gym schedule

First, to establish basic principles to speed up the training efficiency, you must have a firm grasp of your body indexes and physical characteristics. Thanks to that, you can arrange the schedule for the exercises reasonably. Gymers, please note the 6 principles below:

• Do not schedule 2 large muscle groups in the same training session. Large muscle groups include: buttocks - thighs, chest, shoulders, lats - back. Small muscle groups include: forearms, back arms, forearms, and calves. Each large muscle group on the body has its own characteristics and when focusing on that muscle group, it will consume a lot of energy. Therefore, you should not practice 2 large muscle groups in the same session to avoid overexertion and fatigue, affecting the effectiveness of the training.
• You should only practice a maximum of 3 muscle groups in the same session. Each session should only practice 1 large muscle group combined with 2 small muscle groups to support each other, helping the muscles develop faster and stronger.
• You should arrange a schedule to practice muscle groups that complement each other. One characteristic of large and small muscle groups on the body is that they always support each other and do not work separately. Therefore, you should arrange muscle groups close together, with mutual impact in the same session. For example, the chest, shoulders, back arms or back, abdomen, and front arms. If you want to exercise to stimulate weight gain and muscle gain, you should exercise 2 muscle groups and gradually increase the weight when exercising.
• Conversely, for those who practice fitness to lose fat, you must exercise from 3 to 4 muscle groups, increasing the exercises for each muscle group.

• In addition, reduce the weight to increase the number of Reps.
• During the exercise period, you should rest 1 to 2 days a week to give your muscles time to recover. When exercising at high intensity, certainly, injuries cannot be avoided. Therefore, to increase the effectiveness of the next exercise, let your body rest for 24 to 48 hours.

12 Most Effective Way To Reduce Double Chin And Face Fat At Home

A double chin is considered a defect on the face. Having a double chin will make you look more flabby and visibly older. The cause of excess fat in this chin area can be due to the amount of fat accumulated when you gain weight or because the chin skin has aged, sagged, formed folds, etc. To treat a double chin, let's do 12 simple ways to reduce double chin in the following article.

1. Facial muscle exercises are the most effective way to reduce double chin

There are many facial exercises to help remove a double chin that you can apply:

• Rotate your neck clockwise and counterclockwise, 10 times in each direction.
• Pronounce "a", "e", and "i" with your facial muscles stretched as much as possible. Keep each sound in your mouth for about 5-10 seconds.
• Massage the chin area for a few minutes every day in a clockwise direction to help firm the skin around the chin and keep the skin smooth and fresh.

2. How to reduce double chin by losing weight

When you gain weight, increased body fat is one of the main causes of a double chin. Jogging, swimming, cycling, or any exercise are all effective ways to burn excess calories and reduce fat all over the body, especially in the neck area.

3. Creating a habit of chewing for the jaw muscles is a popular way to reduce double chin

One of the best ways to do this is to chew sugar-free gum. Chewing gum many times a day will help the muscles under the face work continuously, "dissolving" the chin fat, and shaping your face to become slimmer.

4. Drink plenty of water - a simple but effective way to reduce double chin

This is also an effective solution to help eliminate ugly double chin. Because water keeps the skin moist and prevents sagging. However, you should avoid carbonated and sugary drinks, because they not only affect the health of the skin, causing acne but also hurt the entire body.

5. Apply a warm water bottle to your face

This is a very popular way to reduce facial fat in Korea. You just need to prepare a glass or clear plastic water bottle. Every day, after washing your face, apply moisturizer, then apply a warm water bottle to your face. Roll the water bottle from bottom to top, then repeat this many times, on both sides of the face and the double chin. The maximum time for each application is 20 minutes. When applying a facial compress regularly, you will see your face become firmer, your skin will be pink and tight, and your double chin will be reduced very effectively.

6. Walk with the right posture

A slouched posture can easily weaken the muscles in the chin, jaw, and neck. Sitting in the correct posture with a straight back, shoulders following the back, and head held properly will reduce the risk of a double chin.

7. Lie on a low pillow, just at the level of the neck

The habit of sleeping on a high pillow will make it easy for you to have a double chin. Because the neck is bent when lying on a high pillow, the chin is moved too close to the neck area, causing fat to accumulate, which will cause a double neck in the long run. Use a lower pillow when sleeping to adjust the jaw muscles to the correct position for a neater neck.

8. Practice Yoga

Regularly practicing Yoga postures helps to affect the muscles of the whole body, including the face, so it will effectively reduce double chin fat. Yoga also affects the thyroid gland, nerves, and muscles, regulates hormones contained in the endocrine glands, balances emotions, and effectively relieves stress. You can practice Yoga alternately with Gym sessions to bring maximum fat loss results.

9. How to reduce double chin by tilting your head back and whistling

This exercise helps you relax your muscles and neck extremely well. The method is extremely simple, you just need to sit up straight and tilt your neck up while your lips are in a whistling position. You hold this position for about 15 to 20 seconds. Note that during the process, try to keep your lips relaxed, and try to hold your neck tight to create tension.

10. How to reduce double chin by kissing the sky

This is also an effective method to reduce double chin and is extremely easy to do.

How to do:

• Relax both hands on both sides of the hips, tilt your head back, eyes looking straight up at the ceiling.
• Perform the action of kissing the ceiling by pursing your lips and moving them as far away from your face as possible.
• Do it continuously 15 times.

11. Apply a mask to help firm the skin

Loss of facial skin is also the reason why the face looks flabby and fatter. Applying a mask will help even out the skin tone, increase skin elasticity, and thereby help slim the face. An egg-white mask is the perfect formula for your skin. You can combine egg whites with oatmeal, honey, or lemon. Use regularly 2-3 times a week for best results.

3 Lovely Christmas Ideas From Yoga Followers Around The World

Christmas is coming very soon. For Yoga followers, no matter the occasion, they want their holiday to pass slowly, meaningfully, and worthily with the important people. Let's explore 3 charming Christmas ideas with us!

Yoga-style Christmas tree decoration

In winter, while all the trees are withered, the pine tree is still green. That's why ancient people considered the pine tree a resurrection tree. Decorating the pine tree is an annual tradition of all families worldwide.

Each family has a different way of decorating the pine tree, but they all have the main items such as pine trees, glittering tinsel strings, balls, stars, etc. But for Yoga followers, choosing items with a Yoga style makes them very excited.

Family and friends practice Yoga together and capture beautiful moments on Christmas Eve.

For Yoga followers around the world, before Christmas or on Christmas Eve, people will often gather together to take souvenir photos and of course, they will "pose" Yoga.