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      "body": "Congratulations @mxy! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td>https://steemitimages.com/60x70/http://steemitboard.com/@mxy/posts.png?201904110818</td><td>You published more than 20 posts. Your next target is to reach 30 posts.</td></tr>\n</table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@mxy) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=mxy)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "parent_permlink": "motion",
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      "title": "What are some fitness rumors?",
      "body": "First: basic metabolism does not determine your fat loss (fat loss areas) (determine your fat loss metabolism is metabolism!\n\n\nThe basic metabolism consists of: 60% internal organ consumption +20% muscle consumption +15%~20% brain consumption\n\n\n\nWhen you lose fat, you lose fat, you lose water, you lose muscle\n\nAnd we all know that the bigger an object is, the more energy it takes to keep it going, and the same goes for people.\n\n\nSecond: a low-gi diet can't help you lose fat. A high-gi diet can also help you lose fat\n\nAnd a new scientific study finds that a long-term low-gi diet doesn't necessarily mean that high-gi foods lose more fat. So low-gi foods are just as effective at reducing fat in the long run as high-gi foods. Low GI has a little-understood drawback: because it is difficult to digest, it passes through the gut carrying nutrients that have not yet been digested or absorbed. So if you eat a single diet and eat a lot of dietary fiber, you are likely to have nutritional problems that are not balanced.\n\n\nThirdly, protein is helpful for fat reduction\n\n\n![[email protected]](https://cdn.steemitimages.com/DQmSGB9sb5Pvq31TK4Hvj6Y3pEZvffoT96noFhjVnzJVPf9/[email protected])\nFifth: fat-reducing supplements are of no use",
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      "title": "How do you keep up with the pain of fitness?",
      "body": "It is human instinct to seek advantages and avoid disadvantages.\n\nIf pain is more than pleasure,\n\nHow is it possible to stick with it?\n\n![a4630a2b7e023edf9f60946e44786822.jpg](https://cdn.steemitimages.com/DQmPVkq19wLhFvVthc6xQVH4BWrDCiFmuPq5dQgnmA6k9Fn/a4630a2b7e023edf9f60946e44786822.jpg)\n\nThe person that can hold to fitness all the year round, basically enjoy fitness process: the joy when running, the pump feeling when muscle contractive, the mental state that brings after motion is waited a moment.\n\n\nIf you can't enjoy it all and feel more pain, it's not far from giving up.\n\nIt's better to let yourself go and do something that makes you happy.",
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      "title": "What are the breath of the run method?",
      "body": "Many runners, especially beginners, don't breathe very well or, perhaps, efficiently. You may have such experience, the speed of running as long as a fast, a steep slope, a nervous, or the game will be gradually out of breath, as if to back an oxygen tank to have enough oxygen can be used, just breath comes gradually heavy legs, hunched over, and even annoying side abdominal pain, had to reduce speed, not slow.\n\n\n![v2-c60895e1729875dab01ea6460291ddea_1200x500.jpg](https://cdn.steemitimages.com/DQmenMQY5sg2ZZ3Coqo2ey4qBsnsk2SdLoeyy13ALZhsT3J/v2-c60895e1729875dab01ea6460291ddea_1200x500.jpg)\n\n\nMost people blame cardio training and lack of muscle strength for running and climbing.\n\nIf you're used to chest breathing, you're more likely to passively let air out of your lungs as you exhale, which is often not thorough enough to allow you to take in a limited amount of oxygen on your next inhalation. This less efficient breathing is called \"shallow breathing.\"\n\nMoving muscles need a continuous supply of oxygen in order to continue to move, inhaled oxygen is not enough, muscles do not have energy, have to reduce work efficiency, you also run more and more difficult.\n![v2-45302682e47807a19dac81bddea07fe4_hd.jpg](https://cdn.steemitimages.com/DQmYWfBUg8JCaQvbshiXo98VTJpPVfGnDb6z2ohWf6aaSMC/v2-45302682e47807a19dac81bddea07fe4_hd.jpg)\n\n\nMay be hard to imagine, but the fact is that between the diaphragm and costal muscle burden as much as 80% of respiration, from the above we can see that our diaphragm and ribs make chest expansion (suction) or reduction (out), if you to the starting point of the diaphragm to breathe, can introducing air into the abdomen, increase the volume of air into the body, but also because of increased the retroperitoneal space, chest ups and downs will be relatively small, and then deep navigated the oxygen into the lungs. A study by brunel university in the UK looked at the relationship between the breathing muscles of marathon runners and the muscles in their legs.\n\n\"The deeper the breath, the more active the lobes, and the more efficient the alveoli are at exchanging oxygen and carbon dioxide,\" says Dr. David roth of the university of California medical center. As for the problem of side abdominal pain that some runners have, in addition to the causes of exercise overload, it is also related to the lack of training of the deep muscles near the diaphragm, resulting in the poor ability of the diaphragm to contract. Once the intensity of exercise increases, it is easy to twitch and cause side abdominal pain.\n\n\n\nWhat is efficient breathing? Compared with shallow breathing, the deep \"abdominal breathing\" of the abdomen and diaphragm is used to make exhaust become active. On the one hand, it can more thoroughly discharge the carbon dioxide after metabolism; on the other hand, it can also increase the capacity when inhaling, let the oxygen into the alveoli, and improve the efficiency of blood oxygen exchange. At the same time, this deep muscle-based breathing also helps you focus on your core muscles, making your running and movement less likely to be distorted by increased intensity or distance.\n![v2-d1cb36879e043679232454a0fb9ffedf_hd.jpg](https://cdn.steemitimages.com/DQmThYnmavq7v4KfcseGvEmaZYbnL8cMoomKTBYyVYHXYWM/v2-d1cb36879e043679232454a0fb9ffedf_hd.jpg)\nThis is where belly breathing comes in. If you've never tried it before, try following these steps:\n\n1, first you must have good standing posture, stooping will compress the chest and abdominal cavity, so that the volume of inspiration smaller, the compressed diaphragm and core muscle group will be difficult to cause; Try feet with shoulder width, upper body straight, imagine your spine gradually elongated, from the top of the head to the sky extension, many people's shoulders easy tension, might as well jump, turn the shoulder, let the shoulders naturally hanging on both sides of the body.\n\n2, draw a bit air gently first, put both hands respectively before the bosom and abdomen, next slow and deep, gradually close abdomen, one side by mouth exhale, you can feel diaphragm is loosened naturally rise, the air of abdomen and chest cavity eduction. If you do well, the hand on your stomach will recede with your belly, while the hand on your chest will press in slightly or not at all.\n\n3, as far as possible to thoroughly vomit clean, then slowly inhaling from the nose, while inhaling the attention to the abdomen, let the abdomen with the air inhalation slowly expansion, you will feel the tension of the diaphragm gradually increased, contraction and decline, the air from the abdomen began to introduce, gradually fill the whole abdomen and chest. If you have caught the technique of belly breathing, the hand on your abdomen will move with the introduction of air and the belly will bulge, and the hand on your chest will rise slightly to the surface. 4, repeat steps 2 and 3 times, realize active exhaust, relax inspiratory feeling, feel the chest and the abdomen, is not very smooth, if going to review whether or not his upper body upright, inhale and exhale slowly and deeply, put ideas in the abdomen, the abdomen, nose and mouth to guide air discharge and suction.",
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      "title": "",
      "body": "Congratulations @mxy! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td>https://steemitimages.com/60x70/http://steemitboard.com/@mxy/voted.png?201904080721</td><td>You received more than 50 upvotes. Your next target is to reach 100 upvotes.</td></tr>\n</table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@mxy) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=mxy)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-blockchain-survived-its-first-virus-plague\"><img src=\"https://steemitimages.com/64x128/https://steemitimages.com/0x0/![](https://cdn.steemitimages.com/DQmYKnawrtqFCShyVvVs4QS7548eretcMUKQJc3D2f69pb9/image.png)\"></a></td><td><a href=\"https://steemit.com/steemitboard/@steemitboard/the-steem-blockchain-survived-its-first-virus-plague\">The Steem blockchain survived its first virus plague!</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "title": "Can't do pull-ups? Practice these 6 moves every day to make it easy",
      "body": "Pull-ups are draping exercises of your own strength against your own gravity. It is the most basic method to exercise the back, and also one of the important reference standards and items to measure the male physique.\n\nBeginners and heavier people can use the elastic belt to help exercise, or ask people to help on the training.\n\nGradually increase the strength of the lats, rhomboids, and other back and forearm muscles starting with the simplest exercises.\n\nPull-ups require a man to have a grip and upper body strength that can be overcome at any one time.\n\nPull-ups play an important role in the development of upper limb drape strength, shoulder strap strength and grip strength.\n\nPull-up, the back is the main force group, there is no certain strength basis of people difficult to complete, today we bring you 6 simple and effective movements to practice, to help you achieve the goal of pull-up。\n\n![physed-happiness-master1050.jpg](https://cdn.steemitimages.com/DQmWoSUfgd5yMjnbXbHRnLwJqeUuFxiE6UoQRc74XX4giJk/physed-happiness-master1050.jpg)\n\n\nAction 1: straight arm suspension\n\n\n1. Hold the lever with both hands and keep the body stable. Hold this movement for 10 to 30 seconds.\n![dba79b365c912.jpg](https://cdn.steemitimages.com/DQmeHGrk4UWhnNMRb64KvnH3CkUffCPW33Y6bwchyDMb5fm/dba79b365c912.jpg)\n\n\n\nAction 2: bend arm overhang\n\n\n1. Hold the lever with both hands, pull the body up to the chin through the bar by bending the arm, and keep this movement for 10 to 30 seconds, repeat for 4 groups.\n\nAction 3: low bar oblique pull\n\n\nHold the lever with both hands and step on the ground with both feet. Keep your body in a straight line and tighten your abdomen.\n\n\nRelax your hands and return to the starting position. Repeat for 10 to 30 seconds for 4 sets.\n\n\nAction 4: dangling swing\n\n\nHold the pole with both hands and shake your body. Hold for 10 to 30 seconds. Repeat for 4 times.\n\nAction 5: low bar supine pull (one leg)\n\n\n\n\n1. The body is in supine position with both hands grasping the bars. The body is in a straight line and the abdomen is tightened. The right leg is above the left leg.\n\n\n2. Lift the body off the ground with both hands until the chest touches the lever, then lower it and return to the initial position. Hold this movement for 10 to 30 seconds and repeat for 4 groups.\n\nAction 6: arm curl\n\n\n1. Grasp the bar with both hands, bend the arm upward, lower the chin after crossing the bar, and then go in and bend the arm upward after keeping the arm flexed when lowering the bar. Hold this movement for 10 to 30 seconds, and repeat for 4 groups.",
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      "title": "Is it true that long-distance running is bad for your knees?",
      "body": "As long as the use, there must be a normal range of loss, but do not worry about. Any material that wears out under prolonged stress, including the bones, meniscus, ligaments and muscles that make up the knee, is no exception. But our bodies are not static devices. It changes in response to external stimuli. Fragile skin, for example, produces calluses. Bones and muscles are no exception. After long-term exercise, bones become denser and muscles stronger.\n\n\n![t0145c06de4581da613.jpg](https://cdn.steemitimages.com/DQmNeW71nFCqfCrf51Nvdg5dQAv2qDzh3vt5cN9BEmjirAm/t0145c06de4581da613.jpg)\n\nThat said, the best way to avoid running injury to your knee is to reduce wear and tear and increase the strength of your bones and muscles. Now that we know the principle, what should we do?\n\n\nLimit your runs: for starters, it makes more sense to increase your runs once every two weeks. Equivalent to a week to improve, a week to consolidate results. And the increase need not limit the deliberate proportion. Focus on your body and stop as soon as you feel the weight on the ground or the pressure on your knees!\n\n\nReduce speed training: for long runs and endurance runs, even an experienced runner will generally not exceed 10 percent of his or her total speed training, and will generally only have one interval speed training session per week. New runners don't have to schedule speed training at all, and can even joke that no one needs to do it outside of the marathon time of 3 hours and 30 hours. As long as a reasonable amount of training accumulation, good rest arrangements will steadily improve performance.\n\nAdjust your running posture: first, control the position of your ankle as far below or slightly behind your knee as possible when you hit the ground. Secondly, the foot tribe should keep as much as possible in the forefoot, especially the center of gravity should fall in the forefoot between the big toe and the second toe. Also, keep your body stable and don't sway from side to side.\n\n\nMuscle strengthening: strong muscles in the legs and thighs provide protection for the knees. Especially the quadriceps femoris and the tensor fascia diffuser on the front. Quadriceps are strong and reduce the impact of landing on the patella and meniscus, which is the cause of a lot of pain in the front of the knee.\n\n\nStress stretching and relaxation: fully stretch your muscles, ligaments and even fascia after training, so that they can quickly recover from fatigue and become more powerful during regeneration. Without stretching for long periods of time, your muscles will become less extended. Not only does it affect stride size, it also affects running posture. And the relaxation before running, warm-up stage is also necessary.",
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      "title": "Why do you need exercise",
      "body": "The reason for writing this article is that yesterday, someone forwarded me a piece of nonsense called \"why don't you need sports\", which was deliberately hyped with subversive concepts to achieve the purpose of marketing.\n![images.jpg](https://cdn.steemitimages.com/DQmPo14ZGCz7FFae8CJUnLLSsiheoqhG6hMdZpZeeknA6x7/images.jpg)\n\nWhat is the author's first argument for \"you don't need exercise\"? It is he is in some gym, be taught by some private sales of gray goods when pointing out 3 bench press error, be caught by him braid, prove coach skill too water, good, look on this problem alone:\n\n\nFirst mistake, does a bench press require the arms to be perpendicular to the chest? It's true that the trainer is brain-damaged, but it's not impossible. The narrow grip bench press, which trains triceps, can be done perpendicular to the torso without any problems.\n\nSecond mistake, do you need to touch your body when you press the bar down? In this case, if you put it in contact with the body, there is a risk of injury to the gleno-humeral joints, but if you can use the bridge technique and the shoulder blade is stable enough, it's perfectly fine. If there must be a question, why is it that the standard for every powerlifting organization is down to the touch of the chest?\n![下载.jpg](https://cdn.steemitimages.com/DQmZ8vJb92LQhba83NXdwwxGgAedHT1HcEzgqAL9EpXdSnD/%E4%B8%8B%E8%BD%BD.jpg)\nThe third mistake is the way the feet are placed on the ground during the bench press. In some powerlifting organizations, you must land on the balls of your feet, such as the IPF. We have to say the least, even if he don't pick a loophole in the technology, indeed, the coach is water, but the coach water in coach, or refuse to sell, but further more poking fun at domestic personal training level is low under a big deal, but how can he obtained \"coach water, so you don't need movement\" to this conclusion?\n\n\n\nYou don't need to go to school. You don't need to eat. His \"you don't need movement\" of another argument is that \"because sports promotion metabolism, enough to lose weight so you don't need to exercise\" the reason is, all the sports population represents the first, the purpose is only one \"lose weight\" say first argument the absurdity of movement can not obviously improve metabolism, in 2011 the United States was the source of an organization's research, in fact, this conclusion was supposed to be \"promoted exercise that lean body mass, to improve the metabolism to lose weight without apparent role\" know how big is the gap? What the somebody else says is, you exercised a few jins of muscle to be on the body, this bit of muscle raises long base metabolization to do not have how old help to reduce weight fundamentally, but the somebody else did not mention the effect of motion itself, metabolization which a few index will we have to measure?\n\n1 weight, the weight of the consumption is big,\n\n2 surface skin area, which is related to the maintenance of body temperature,\n\n3 age, young metabolism is strong,\n\n4 the heart rate. We have a very simple standard to measure overactivity, which is to know your resting heart rate first, and then measure your resting heart rate the next morning after exercise. If your resting heart rate is higher than your normal state for 5 times, you are overexercise.\n\n\n\nSee, exercise is something that affects your basal heart rate, which is your basal metabolism. Again, because exercise doesn't work, you don't need to exercise. This is ridiculous. What do we humans do for exercise?\n\n![下载.jpg](https://cdn.steemitimages.com/DQmZ8vJb92LQhba83NXdwwxGgAedHT1HcEzgqAL9EpXdSnD/%E4%B8%8B%E8%BD%BD.jpg)\nThat's the topic of my post today: why do you need exercise\n\n1 to improve the quality of life, the human body in the survival of the fittest this major premise, the stability is less than the hundreds of thousands of years, and have ample food and clothing but only in recent decades, human beings are not adapt to the heat, and do not need to work environment, so the artificial simulation about ancient body movements, not help people maintain physical function degradation, is the guarantee of quality of life.\n\nMaintain the body's motor function, and physical indicators, in order to cope with common life events and emergencies. Let's take a simple and crude example, but when a violent terrorist lunges at you with a knife, is it easier for you to escape if you often train your explosive power and run?\n\n3. Maintain heart and lung, cardiovascular and cerebrovascular health and joint health, stay in bed for a long time and do not exercise muscle atrophy, osteoporosis, as you all know, without exercise, you will lose motor function, you will be less good at exercise, you will be less active, and eventually your whole system will fail.\n\n4. Relieve psychological pressure and cultivate a positive attitude. This does not say much, has experienced nature to understand. Objectively, everyone needs a certain amount of exercise to stay healthy. Subjectively, it's up to you whether you need to exercise or not. The direction of popular science is clear objective things, marketing things, will think for you, you brainwash.",
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      "author": "mxy",
      "permlink": "how-long-does-it-take-to-see-a-noticeable-change",
      "title": "How long does it take to see a noticeable change?",
      "body": "When you first go to the gym for a month or two, you push your chest like crazy, because it works so fast, and the changes in your chest muscles are obvious, but the chest muscles on the middle seam are not good, just plain thickness and latitude.\n![20170603144747_11.jpg](https://cdn.steemitimages.com/DQmaMAu84jvujZjeiEzjC1Jt2dtosTizFeCHLB6RwZsPNAf/20170603144747_11.jpg)\nAfter three months or so, you begin to like to touch your body in the mirror. At this time, you feel that the fitness is no more than that. Then you will find that the muscle is not so easy to grow.\n\nAbout 5 months, the muscle that feels oneself is uglier and uglier, begin to feel next bosom muscle is good bad, how to look and those people are different. You'll feel how small and ugly your back and shoulder straps really are. This is when you start doing all kinds of back and shoulder exercises.\n\n![捕获.JPG](https://cdn.steemitimages.com/DQmfZniuAoTSkCi7ECZYdXxM5mbzEsW17PoyRSodyLqxC6F/%E6%8D%95%E8%8E%B7.JPG)\n\n8 months or so, you can feel, strength how go up not to go, push bosom to push 80kg, go up not to go all the time, spent two weeks to listen to others opinion you begin to crouch a leg, before 3 weeks the torment like dead, fell in love with this sport later, right now, you discovered another action again, the action that feels indifferent at first, hard pull! Well, I feel like I've been addicted to fitness for over a year now.\n\nThe next year, you'll meet a muscle friend who has similar strength to you, and you'll start a regular, systematic workout together. Six months later, the two of you realize that it's not just about the shape of your muscles anymore. After six months, you begin to lose fat periodically and become more sensitive to muscle control.\n\nIn the third year, you feel your improvement is getting slower and slower. You start reading articles. You learn about muscle tissue. Then, you will feel, in fact, fitness is a kind of enjoyment, not the pursuit of results, and fitness has become your life.",
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      "author": "mxy",
      "permlink": "as-fitness-enthusiasts-most-want-to-say-to-fitness-is-what",
      "title": "As fitness enthusiasts most want to say to fitness is what?",
      "body": "![640_4e45e10021ce84845f1b4407152fee21.jpg](https://cdn.steemitimages.com/DQmNSx61y3yPK7nyVWrR9ouhynkFULDJ2DfiU1TA9WBFYG7/640_4e45e10021ce84845f1b4407152fee21.jpg)\n1, insist on exercise, slow progress does not matter, safety first, do not get hurt.\n\nExercise three to four times a week is optimal and easy to maintain.\n\n3. It is very important to develop the habit of chest out and stomach in, and master the technical action of hip joint hinge.\n\n4, compound movement is the main, free weight is the main, it is best to stay away from Smith, squat hard pull bench press rowing pull-up arm flexion and extension is the main, there is enough power to add several groups of isolated movements.\n\n5, hope nice figure, in addition to strength training, aerobic 2 to 3 times a week, the simplest is 6, 5 km jog moment to order a small target, became the motivation of the their progress, and can be increase the weight, increase the group number, or increase the action, according to the ability to control the exercise time between 1 to 2 hours.\n\n7, bench press 1.2 squat 1.5 hard pull 1.8, push 0.8, 10 pull-ups, body fat 15, even ordinary people is completely able to achieve the intermediate level, can practice to this step, figure and strength have been very good.\n\n8. After reaching the intermediate level (generally it takes half a year to one year), most people will enter the plateau. If they want to make progress, they need to pay a lot and are prone to injury.",
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      "title": "You should know the basics of fitness",
      "body": "1、What is aerobic exercise\n\nAerobic exercise belongs to the training of long endurance (more than 20 minutes, less than 60 minutes). It is required to complete a certain amount of exercise in a certain period of time with a certain speed and intensity through continuous and repeated activities (whole-body). During the whole exercise, we can smoothly complete the breathing process, but the breathing is slow and rapid (60-85% of the maximum heart rate). A certain heart rate is usually reached for training purposes. For example: long-distance running, swimming, skipping, aerobics, cycling, mountaineering and so on.\n\n![1.JPG](https://cdn.steemitimages.com/DQmdUt3GdjJ8z5HBJutcwHeVYamfAi1HN8oSpRzQoo69bgW/1.JPG)\n2、What is anaerobic exercise\n\n\nAnaerobic exercise refers to the rapid and vigorous exercise of muscles in the state of \"hypoxia\". Anaerobic exercise is mostly high load intensity, instantaneous strong movement, so it is difficult to continue for a long time, and the time of fatigue elimination is slow. For example: weightlifting, sprinting, strength training and so on.\n\n\n3、What is heart rate\n\nHeart rate refers to the number of beats per minute. Different training objectives have different requirements for heart rate.",
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      "author": "mxy",
      "permlink": "4-sets-are-suitable-for-the-runner-s-lifting-flexibility-open-the-joint-s-stretching-action",
      "title": "4 sets are suitable for the runner's lifting flexibility, open the joint's stretching action",
      "body": "Many runners experience problems such as muscle strain, joint damage, and running fast enough.\n\nThese problems all have one common reason: the body is not flexible enough.\n\n\nThe importance of flexibility to the body can be attributed to two points in terms of exercise: avoiding injuries + improving athletic performance\n![v2-ecb964e7ca62cda89ee99bfe04e2d042_hd.jpg](https://cdn.steemitimages.com/DQmV96dQCU1xTWp9ZDxxQt2PLv3zqopJVZF7vbAi41XZKNu/v2-ecb964e7ca62cda89ee99bfe04e2d042_hd.jpg)\n\n\nA flexible runner is not easy to get hurt, even if it falls down, it can resist and relieve external shocks and reduce injuries.\n\nThe essence of exercise is action. It is usually stretched for the back and hips, which can speed up the swing of the legs during running.\nRun faster.\n![v2-f463563bfdce537e132af1cd58b9d826_hd.jpg](https://cdn.steemitimages.com/DQmX2x5eCrJnUubmzDEd4iEP5uiEJGuj3nssDCGP5gMYPBD/v2-f463563bfdce537e132af1cd58b9d826_hd.jpg)\n\nHere are 4 Amway for everyone, which is very suitable for runners to improve flexibility and stretch action.\n\nThese movements are aimed at the parts that runners need to stretch most. Keep practicing and the safety and quality of running will be greatly improved.\n\n 一：\nStand up. Inhale, lean over to the ground while exhaling, keep your knees bent.\nCrawl forward with both hands and put your feet on the heel.\nAll fours touch the ground and exhale, while the body presses hard in the direction of the heel.\nFirst right hand, back left hand, slowly climb in the direction of the heel, legs straight out. The body presses hard in the direction of the heel until the hand can touch the foot.\nIn order to increase the stretching range, the chest and the head can be further pressed to the thigh, and the knees of the legs are straightened.\nThe center of gravity is placed on the forefoot, crawling forward on the ground with your hands, and your knees are straight.\nExhale while the hips fall to one side. Inhale, hips back to the middle, exhale, hips to the other - side down, then back to the middle.\nFirst right hand, rear left hand, step by step to the two feet, the left and right hands move once every time, the left and right sides of the hip fall down and then come back, then the two hands continue to move backwards.\nRepeat step 8 until your hands are close to your feet.\n![v2-a726a1b24ed33edfa5ffd645af72b6ce_hd.jpg](https://cdn.steemitimages.com/DQmPXdhAnzH8xWEyu5cfnFHkTwU3CFsiwRCvPQyNRYBW4Wi/v2-a726a1b24ed33edfa5ffd645af72b6ce_hd.jpg)\n![v2-a726a1b24ed33edfa5ffd645af72b6ce_hd.jpg]\n(https://cdn.steemitimages.com/DQmPXdhAnzH8xWEyu5cfnFHkTwU3CFsiwRCvPQyNRYBW4Wi/v2-a726a1b24ed33edfa5ffd645af72b6ce_hd.jpg)\n\n二：\nThe back is lying flat. Exhale, hold your knees with both hands, and raise your knees to your chest. With each exhalation, slowly pull closer to the chest.\nRelease your knees and open your hands to the side of your body. When you exhale, keep your legs together and put them down in the same direction. When inhaling, keep your legs upright, and when you exhale, lower your legs to the other side and repeat as many times as needed until you feel the waist loose.\nTurn over, limbs on the ground, exhale, while the hips slowly move backwards, and finally sit on the heel of their feet, the two arms stick forward and stick forward.\nThe chin is adducted, and the hip continues to press down, approaching the heel.\nThe hips move to the left and right to stretch the sides of the waist.\n![v2-50d66259da185ae74f9bce6246c8d0c8_hd.jpg]![v2-052676c79f6b2011fddc3e35ec54f18e_hd.jpg]\n(https://cdn.steemitimages.com/DQmZrdiQhoJyRY9eSrtYV57okf3UWVq2CrSQyubmn4igBdK/v2-052676c79f6b2011fddc3e35ec54f18e_hd.jpg)(https://cdn.steemitimages.com/DQmW3rHLfQEkEpM4nPvcueSMkCfzNVmP6K1BvtA92qzSxRH/v2-50d66259da185ae74f9bce6246c8d0c8_hd.jpg)\n\n三：\nWith your limbs on the ground, your hands are slightly wider than your shoulders, your fingers are pointing to the outside, and your knees are close together.\nExhale, the hips swing slowly to the right. Inhale, the hips slowly swing back. Exhale, the hips slowly swing to the left.\nThe hips oscillate from side to side and back to the middle. With each swing, the hip hem gradually increases in amplitude and is getting closer to the ground.\nIn order to increase the stretching range, when the center of gravity is rotated, the hip is close to the ground in the direction of the foot.\nWhen the hip falls down on one side, the head can be turned to the other side to stretch to more soft tissue.\nRepeat this set of movements several times until you feel the hips are clearly relaxed and the movements are more comfortable.\n![v2-55e1c4ce09bb099307d30706e609b8a6_hd.jpg](https://cdn.steemitimages.com/DQmPdcUznExCzqa1DVHbMBwVCR7WsF3Wxn92W9H9ogzdt35/v2-55e1c4ce09bb099307d30706e609b8a6_hd.jpg)\n\n四：\nsit on the floor. One leg stretches forward, the knee bends, the other leg extends back, and the knee bends 90°. If possible, the forefoot's soles lick the knees of the hind legs.\nExhale, use both hands to force the upper body to turn backwards away from the front leg, and turn toward the back leg along the arc. Inhale and relax, exhale the upper body and continue to rotate backwards.\nIn order to increase the stretching range, when exhaling, the right hip can be slightly lifted off the ground.\nTo enhance the stretching of the quadriceps, place your forearm on the ground, bend your hind legs, place your feet close to the gluteal muscles, or grab your left foot with your left hand.\nTo enhance the stretching of the fascia, raise your left hand over the head, raise the hip on the same side outward, and stretch the body toward the other side.",
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      "author": "steemitboard",
      "permlink": "steemitboard-notify-mxy-20190330t052500000z",
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      "body": "Congratulations @mxy! You have completed the following achievement on the Steem blockchain and have been rewarded with new badge(s) :\n\n<table><tr><td>https://steemitimages.com/60x70/http://steemitboard.com/@mxy/posts.png?201903300443</td><td>You published more than 10 posts. Your next target is to reach 20 posts.</td></tr>\n</table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@mxy) and compare to others on the [Steem Ranking](http://steemitboard.com/ranking/index.php?name=mxy)_</sub>\n<sub>_If you no longer want to receive notifications, reply to this comment with the word_ `STOP`</sub>\n\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steem/@steemitboard/3-years-on-steem-happy-birthday-the-distribution-of-commemorative-badges-has-begun\"><img src=\"https://steemitimages.com/64x128/http://u.cubeupload.com/arcange/BG6u6k.png\"></a></td><td><a href=\"https://steemit.com/steem/@steemitboard/3-years-on-steem-happy-birthday-the-distribution-of-commemorative-badges-has-begun\">3 years on Steem - The distribution of commemorative badges has begun!</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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