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Morning exercise: Perform in 5 minutes

To cheer up in the morning, experts recommend shortly after awakening to perform morning exercises. Consider the scheme, which you need to do to make the training effective and at the same time take no more than 5 minutes.

Morning exercise: Perform in 5 minutes

Do you wake up tired and feel broken? Take note of the training scheme, which not only contributes to increasing the heart rate, but will cheer you in the morning no worse than coffee. In addition, you will get a nice bonus - minus 46 calories in just 5 minutes of activity.

1. Push-ups - 30 seconds 

Take the emphasis of lying down and try to squeeze out as much as possible in 30 seconds. If it's hard for you, you can kneel and do push-ups from this pose.

2. Jumping with an asterisk - 1 minute

Stand up straight, put your feet together, press your hands to the body. When making a jump, spread your legs to the width of your shoulders, and lift your arms up through the sides. During the next jump, return to the starting position.

3. Asana Dog head down alternating with the bar - 1 minute

Lie down on the floor face down. The palms should be under the breast, the fingers are placed. Spread a little of the foot, exhale and tear, straightening the arms, the body from the floor. Pushing your hands, stretch your buttocks up, pressing the heels to the floor. Do not raise your head, if possible, you can put the crown on the floor. Hold in this position for a few seconds, do not forget to breathe deeply. Then, on exhalation, raise your head, stretch your body forward and drop to the floor in the position of the bar. Hold for a few seconds, repeat the asana Dog head down. When doing these exercises, try not to rush.

4. Jumping with an asterisk - 1 minute

Stand up straight, put your feet together, press your hands to the body. When making a jump, spread your legs to the width of your shoulders, and lift your arms up through the sides. During the next jump, return to the starting position.

5. Push-ups - 30 seconds

Take the emphasis lying down and try to make as many pushups as possible in 30 seconds. If it's hard for you, you can kneel and do push-ups from this pose.

6. Disasters - 1 minute

Place your feet shoulder width apart. Keeping your back flat, make your right foot step forward, sit down, bending your leg in the knee until a right angle is formed. After pushing with your right foot, return to the starting position. Repeat the exercise on the other leg. Make as many repetitions as possible on both feet in a minute.

7. The position of the child is 30 seconds

Go down on your knees, put your feet together and sink down on your heels. On exhalation, lean forward, touch the forehead with the floor. Through the sides, get your hands back, putting them on your forearms. Hold for 30 seconds.

On a note

If you have more time, you can turn this short five-minute workout into a full twenty-minute exercise by completing the exercises in 4 approaches.

Hair loss: how to deal with this problem

Read the rules and tips on how to eliminate seasonal hair loss.

Hair loss: how to deal with this problem

Women often notice seasonal problems, namely: dryness, redness and sensitivity of the skin, as well as hair loss. But the most frequent seasonal problems are with the hair: they become dull, they become brittle and can even fall out. But how to stop the hair fall at home and not be left without curls?

First you need to understand why hair has started to fall out: wrong nutrition, stress, genetic predisposition, hormonal disorders, decreased immunity, taking hormonal drugs or chemotherapy, infectious diseases of the scalp (seborrhea, dermatitis, etc.), internal diseases of the body (diabetes mellitus, anemia, etc.), insufficient blood supply to the scalp and hair roots, the impact of external aggressive factors (hair coloring, chemical perm, hot styling, postnatal hair loss, etc.).

If hair loss is associated with the above listed factors, then you need to urgently go to the doctor, undergo the necessary examinations and choose a special treatment that can return not only the beauty of your hair, but the health of the entire body.

But if you notice that hair loss is directly related to the seasonal nature, there is a lack of vitamins or you are not properly caring for the hair, then it is worth revising your care and paying more attention to your own hair.

Watch for the amount of hair loss. 

Of course, our hair will always fall out - so there is a natural update. But if, after the usual combing, you have a bunch of hair left on the comb, then it's worth thinking about and reviewing the care for them.

Do special strengthening masks.

To stop hair loss, you need to do weekly strengthening masks at home, able to really make the curls healthy and thick. Perfectly suitable mask from burdock oil. It speeds up hair growth, nourishes the scalp and prevents the appearance of dandruff. To prepare the mask, take 2 tablespoons of burdock oil and combine with 1 tablespoon of water. Heat the mixture in a water bath until it is warm. The resulting consistency is rubbed into the roots. Wrap the head with cellophane or a warm towel, and hold the mask for about an hour.

Create your own firming hair shampoo.

For a start, you can make your ordinary shampoo more useful, which you are accustomed to using. To do this, add to it vitamins A, B, C, B12, which are sold in ampoules in a pharmacy. After the first wash, the hair will become very shiny and will acquire a crazy volume.

Do a head massage.

Before and during washing your head, massage your head slowly with your fingers. Also, every night before going to bed, brush your hair for a few minutes with a special massage brush.

Reasons to include milk in your diet

Is it possible to do without this product or is it not worth it to refuse? Let's understand.

Reasons to include milk in your diet

Recently, it has become "fashionable" to refuse milk in the diet. As the main argument among the supporters of a dairy-free diet, the fact is that, they say, animals feed their young with milk for a limited amount of time, and never again return to it in adulthood. It's funny that the followers of this hypothesis do not have a desire to compare the behavior of man and mammals in other spheres, for example, in the social, sphere of communication or attitude to the environment. The zealous opponents of milk also often forget that animals are either herbivorous or carnivorous and adhere to a limited diet of their kind, while the person, at a different stage of evolution, most often chooses a more varied diet for himself. But whether there is a place for milk in this variety, really want to understand.

It turns out that it is the milk that can be that wand, which we often look for not there, and in all places at once. So.

When we say "milk", we immediately think "protein".

And not by chance. Proteins are an essential part of our diet. Decaying into simpler compounds, they regulate most of the chemical reactions occurring in the body. In this case, proteins are giant molecules, consisting of smaller units - amino acids. In total, 20 amino acids are involved in the design of proteins. It is important from the point of view of nutrition that eight (for children nine) of 20 amino acids can not be synthesized by the human body. Since they are necessary to maintain metabolism, they must enter the body together with food. They are called irreplaceable and just all are present in milk proteins, including thermally processed.

Milk contains many vitamins.

Vitamins are organic substances and, as a rule, are contained in plants and animal organisms in low concentrations. In this case, they are absolutely necessary for normal life. Rich in vitamins and milk. Among them, A1, B1, B2, C and D are the most known. At the same time, the heat-treated milk, which is most available today to urban residents, is not inferior to the content of vitamins to freshly squeezed milk. For example, a liter of ultra-pasteurized milk (treated with a short heat effect of over 100 degrees for 4 seconds) contains a daily dose of vitamins A and B2, ½ of the daily requirement of vitamin B1 and 1/5 of the daily vitamin D for an adult. Deficiency of these vitamins in the body leads to a decrease in resistance to infectious diseases, stunting of growth in children, loss of appetite, increased fatigue, fatigue, in general, all that we are sure to encounter in an improperly balanced diet.

Milk will help to cope with the problem of iodine deficiency.

It turns out that it is not so small. In Ukraine, according to various studies, iodine intake averages 50-80 μg per day. At the same time, the World Health Organization (WHO) declares a daily need for iodine 150 μg for adults and 200-250 μg for pregnant and lactating women. But among the consequences of iodine deficiency and the current attitude towards it, experts note the decrease in fertility in women, the termination of fetal development in pregnant women, the violation of mental and physical development in children ... In milk, iodine is contained as a trace element - in low concentration, but is well absorbed at the expense of ligaments with casein and whey proteins. That is why in the preventive diet it is necessary to include milk and dairy products together with other iodine-containing products.

Milk itself is a complex product.

In addition to the proteins and vitamins described above, it also contains water, fat, lactose (milk sugar), and minerals. At the same time, for example, cow milk is 87% water. Due to the unique composition, milk can be the only product that a person can survive for several months, which has been repeatedly confirmed by various studies over the last 50-60 years. Perhaps, it is not necessary to resort to such extremes in conditions of a modern variety of products. But why not take advantage of the treasure that is so easily accessible on the shelves of our stores?

What to buy?

Speaking about the benefits of milk consumption, it is impossible not to touch on the topic of stability properties of the product that we buy.

To date, milk processing technologies are standardized by most manufacturers. The most gentle heat treatment of milk is called ultra-pasteurization - it is a short-term (4 seconds) heat treatment, at a temperature above 100 degrees (more precisely 134-137). What is important, for such processing is suitable only raw materials of higher and extra varieties. It is this formula that allows you to get the product, purified from harmful bacteria, but not losing its useful properties. A multi-layer aseptic carton pack Tetra Pak is also a way to bring properly processed milk to us with you, ensuring its safety in any conditions due to a combination of layers of packaging.

20 fitness tips for lazy bones

Many of them promised to start training themselves, but every time a lot of excuses were invented: there wasn't enough money, then time, then the little finger on the leg was whining.

20 fitness tips for lazy bones

1. Train in the morning
Wake up half an hour early and perform a basic set of exercises. Excuses that you are tired after a busy day or don't have time to enter the hall because of evening traffic jams immediately lose their meaning.

2. Less is better, but better
Short intensive training is often better than long and exhausting. It will not take long, but it will bring a lot of benefit.

3. Combine Workouts
Combine cardio training with power exercises. The 30-minute complex will take less time and will be more efficient at the same time.

4. Use advertising for mini-training
Even watching TV can be beneficial. During the regular advertising, instead of running to the fridge for a sandwich, do a few repetitions of some exercise.

5. Do exercises lying down
Lazybirds like to lie on the couch, but from this position there is a way out: find exercises that you can do lying on the floor or even in the morning in bed, just opening your eyes.

6. Get ready for training from the evening
Prepare the bag in advance. Then you definitely will not be late for training, and the risk of forgetting something necessary will be minimal.

7. Couples
The two are always more cheerful, there is an additional motivation and spirit of competition.

8. Walk more
Use the moments when there is an opportunity to abandon the public transport or car, and walk a couple of kilometers on foot. Stop using the elevator, this is also an excellent workout.

9. Pre-workout shake
Do not practice on an empty stomach. There are a lot of recipes for light and healthy dishes, which you can have a snack before training. It will give you strength and energy.

10. Don't be in a hurry
Count your own strength. Do not immediately try to do many repetitions - increase the load gradually.

11. Train not only in the gym
Try to make sport a part of your daily life. Rise to your toes when standing in line, or do some small exercises while brushing your teeth. Try to take advantage of any everyday situation for health.

12. Turn exercise into a habit
Try to study every week on the same days. Over time, training will become a habit and turn into the same pleasant occupation as watching a new movie in the cinema.

13. Drink more water
On the day a person should drink from 1.5 to 3 liters of pure non-carbonated water, due to this fat during training will be burned more efficiently.

14. Practice for 10 minutes
Excuses, that you do not have time for a sports hall, no longer work. There is a huge amount of ten-minute training, for which time will always be found. Believe me, they are also effective.

15. Drink coffee
Do you fall asleep on the go all day? Better brew a cup of coffee or green tea - this will help to cheer up and add strength for training.

16. Encourage Yourself
Every lazy person must have a motivation. Allow yourself to eat a small piece of cake (or candy, or cookie) after a good workout, or go on a weekend to the club with friends. But only on condition that you do not miss a single training session in the week.

17. Work with small scales
One cardiothoracic can not get rid of excess weight. Without forceful training the desired result will have to wait much longer. Listen to the advice of a personal trainer, and the result will not be long in coming.

18. Social networks
Sign up for the accounts of famous athletes and fitness models. The photos that will appear in the tape will be a great incentive for you.

19. Find a mentor
Motivating photos in the Instagram tape is good, but it's better to find such person in your environment (or in the gym).

20. Get enough sleep
To fully restore the body, you need 7-9 hours of healthy sleep every night. An excellent argument for those who can not get up on an alarm clock and likes to lie under the blanket for an extra half hour.

How to simplify daily care for yourself

How to simplify daily care for yourself and learn how to spend money only on really the most necessary tools and procedures.

How to simplify daily care for yourself

Minimum of cosmetics 

Using too much cosmetics is a typical mistake in the care of the face, which can lead to a health hazard to the skin. The necessary set for a full-fledged face care is just four remedies: a daily cleanser, a moisturizing lotion with SPF for the day, a moisturizing cream for night skin care and a scrub for exfoliation of the skin 3-4 times a week.


To care for the face before going to bed is best suitable cleanser with a creamy consistency, the remains of which can be removed from the skin with water or a wet sponge. This cosmetics contains oil, which helps not only to provide the skin with the necessary moisture, but also effectively removes any dirt.

Tonifying moisturizers 

The tonal basis for make-up and powder takes time to apply, so it is better to use tonal moisturizers instead. Make-up looks natural, easy to apply and provides extra moisture to the skin.

Without tonic

Owners of most types of skin, except for very greasy, may well do without a face tonic. A conventional cleansing lotion can easily cope with the task of removing any contaminants and dead cells from the skin, saving time.

Quick Makeup

Very quick make-up can be done with just three basic steps. Apply the eyebrow gel to emphasize their natural shape, add a few light eye shadows to the area under the eyebrows, and, as a finishing touch - black mascara on the eyelashes. The sight will immediately become more seductive.

Healthy lifestyle 

The most expensive and effective cosmetics will not help to maintain the health and beauty of the skin, if it suffers from a variety of bad habits. Try to maintain a healthy lifestyle - this will immediately affect the overall health of the skin.

Facial cleansing wipes 

Sometimes, cosmetic wipes help to save time for face washing - many cosmetic brands produce special cleansing moist face wipes, with which you can easily remove from the skin the remains of make-up and contamination.

8 things that are best hidden from children

Children - like little superagents, notice many trifles. But still there are things that you need to try to keep secret.

8 things that are best hidden from children

Certainly, to be honest and frank with the child and give him an example is important, but there are exceptions to the rules. Here is a list of 8 things that are best hidden from the child.

1. How much bad food do you eat?

You try to control the amount of sugar in your food, but there are a couple of problems. To refuse night snacks was so difficult, and a croissant for breakfast - it's so damn delicious! But children take an example from you, look at the food culture at home and will not understand why you can, but they can not. So while you yourself will not give up sweet and fast food, hide it from children as much as possible.

2. As a child, you also hated vegetables

This mystery is hidden by many parents: in childhood they also hated vegetables. Many children go through "picky" stages in food, then refusing all green, then picking onions from soup. But if you want to instill in your children the love of healthy food, there's nothing to be done - you'll have to tell a fairy tale about how you loved broccoli and onions in childhood.

3. Parents also swear

There is no relationship in which the partners never quarrel. The way in which the conflict is eventually resolved depends on you. On your example, children will either learn to control their own emotions and resolve disputes, or take an example from a mother who says that their dad is a goat. But no matter how angry or upset after the quarrel you were, in no case can you take out negative feelings on the child or use it as a consolation. Children should never feel that they should calm their parents or take sides during a quarrel.

4. When they fall asleep, you have a "party"

Two hours between the children's and their own retreat on the concentration of entertainment are comparable with the whole evening of Friday. Finally, you can take a bath with essential oils, drink wine, watch a movie, chew on chips and chat with your husband. And sex! But if you even hinted to the child about their plans for the evening - you can say goodbye to them. He will do everything not to fall asleep and spend that time with you.

5. Give birth - it hurts

The first time the child asks where the children are coming from, you can answer evasively. But one day a five-year-old girl will understand that in her belly there will someday be a child - and there will be a trillion questions. You can honestly tell about everything, except that childbirth was the most painful torture in your life - this will create a child's indelibly bad idea of ​​this natural and beautiful process.

6. Adults are afraid of nuclear weapons

We live in a terrible and dangerous time. Regardless of political views (or lack thereof), the idea of ​​nuclear weapons or terrorist attacks sometimes visits everyone. Share your anxiety with a friend, spouse, therapist - anyone, but not with a child.

Older children already learn some information at school and on the Internet, but this does not mean that they are psychologically ready to understand something as horrible as terrorism. If, however, the speech about this all the same has come, do not show your excitement and panic, speak calmly and clearly.

7. Your financial situation

Times can be heavy. Perhaps you lost your job and are under stress. But do your best to keep the children feeling normal normal life. Yes, they may have to give up some excesses - but it's much easier to do when mom and dad are calm and give a sense of security.

8. Secrets of other children, which they tell their parents

All that other parents tell you about their children is a secret that you can never share with your children. How would you not trust them. Firstly, if children communicate and know each other, it can provoke an awkward situation, and secondly, so you will not give the child an extra reason to learn to gossip and tell other people's secrets.

What to do if you can't get pregnant: 6 simple tips

Can't get pregnant? Before you beat the alarm, check, perhaps, it is worth changing something in the way of life? What you need to do to get pregnant ?

What to do if you can't get pregnant: 6 simple tips

Control weight

Deficiency of kilograms, or, conversely, overweight partners can complicate conception. Significant deviations from normal weight in a woman cause violations of ovulation, without which, of course, fertilization is impossible. Excess weight in a man also affects the ability to paternity.

Forget about harmful food

Even if you do not like fast food and prefer home cooking - this is only half the case. Reconsider your diet. Fried, fatty and flour reduces the activity of spermatozoa, and excessive doses of caffeine disrupt the ability to conceive in women.

Remember regular sex

Perhaps it will surprise you, but sexual marathons do not increase the chances of becoming parents. After all, as a result, the male body is depleted and begins to develop weak spermatozoa, simply not capable of fertilization. However, too long pauses in sexual relations reduce the probability of conception. After all, if sex happens, say, once a week, a couple may simply not "fall" into the days of ovulation.

Watch for temperature conditions

This advice applies only to men. The future dad should not get involved in the sauna, hot tubs, or wear tight underwear to avoid overheating of sperm.

Don't overdo the pumped press

Of course, physical activity is necessary for the normal functioning of the body. And the future mother without them - anywhere. But you need to train smartly. When preparing for conception, do not pump fanatically the press. With exercises for the abdominal muscles, you need to be careful now: building them up can interfere with fertilization and even lead to an ectopic pregnancy.

Overcome psychological reasons

Sometimes surveys show that the couple is healthy, but the child can not be conceived. The cause of infertility can be psychological. Some women avoid pregnancy without even realizing it, because the roots of such problems hide deep in the subconscious. It also happens that the couple makes the idea of ​​fixation from pregnancy, and, in the end, the woman brings herself to stress.

First of all - calm down. Do not forget that doctors talk about infertility only when conception does not occur during the year of a regular sexual life without contraception. Relax! And, going to the bedroom, forget the word "must". Enjoy each other - and it will certainly work out!