At the time of the epidemic, many gyms closed. People were also asked to limit going out. This contributes to the trend of working out at home, following the instructions of online coaches. However, how to practice to be most effective during the epidemic season? Photo: Men’s Health. Are you the type of person who likes to sweat a lot and exercise vigorously? Are you attracted to a variety of movement exercises? However, prolonged high-intensity exercise can decrease immune function, according to Shape. Photo: David Dummett. When studying the immunity of marathon runners, scientists found that after 48-78 hours of the race, athletes have a decrease in the level of interleukin – the main hormone that triggers the immune response. . After a long and intense workout, you are less able to fight off infections. If you’re doing high-intensity interval training (HIIT), don’t do it too much and continuously. That helps you avoid the risk of over-exercising. Photo: Getty. A strong outbreak of the disease again is an opportunity for you to reduce the intensity of your exercise. Moderate-intensity exercise improves immune function. A strong immune system is very important for everyone, especially during the epidemic season. Photo: Fizkes. According to the American College of Sports Medicine, we should exercise at least 30 minutes a day. If practicing at home, choose a cool space, near a window. Equip some equipment such as mats, resistance bands, and dumbbells for a variety of exercises. Photo: Sweat. Stretching, push-ups, plank, squat… easy to do in any flat space. These exercises help you move, and at the same time do not consume a lot of effort. Photo: Onnit. Spending a lot of time at home can make you bored. Practicing yoga has the effect of relaxing the mind and balancing emotions. In addition, this subject also removes stress very well. Currently, practicing yoga online is loved by many people. Inviting friends to practice yoga online will be an interesting experience that should not be missed. Photo: Westend61. 10 minute exercises at home to have a beautiful figure like a Korean star When the gym is closed, you can refer to simple exercises to maintain the figure like a Kpop idol.

Set up a scientific diet to help you reduce round 2. First, you need to create a habit of eating many meals a day to reduce the amount of food put into the body. It can be divided into 5-6 small meals so that when the main meal comes, you no longer have cravings and eat too much. Careful selection of food ingredients will help reduce belly fat significantly. You should try to eat more foods that reduce fat like whole grains, vegetables, fruits, skim milk, poultry, seafood and eggs. At the same time, stay away from foods like pizza, fried foods, products with a lot of sugar… even though those may be the ones you like to eat the most. Sleep control If you don’t sleep for 7-8 hours a day, your body will not have enough energy for you to function all day long. Scientific studies have shown that people who are often in a state of fatigue and lack of vitality have a poorer metabolism, so if you want to lose belly fat, you must first ensure sleep. Eat more foods rich in fiber Foods high in starches and refined sugars don’t actually quench your hunger, they just make you eat more. Instead, eat more fiber-rich foods like wholegrain breads, oats, vegetables, fruits, legumes, and chia seeds. In particular, the soluble fiber found in vegetables can be dissolved in liquid into the intestinal tract in the form of a gel. This gel significantly slows down the movement of food through your digestive system. The result is a significant reduction in hunger and cravings. Walnuts A study published in the journal Diabetes found that while unsaturated fat can help reduce belly fat, saturated fat can increase waist size. Saturated fat, like the kind you’ll find in pies and red meat, “activates” certain genes that increase belly fat storage, researchers say. On the other hand, polyunsaturated fats activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per one-ounce serving, walnuts are one of the best food sources. Add a handful of walnuts to your morning oats or mix it up in a salad for waistline benefits. Skip high-intensity interval training A study published in the Journal of Obesity found that people who performed high-intensity interval training (HIIT) on a bicycle for 24 minutes three days a week, actually gained 0.7% belly fat over 12 months. week. Meanwhile, people on the same dietitian-modified diet, who performed traditional aerobic exercise — 45 minutes of moderate cycling continuously three days a week — lost nearly 3 percent of their calories. their belly fat over the same 3-month period, according to Eat This, Not That! The researchers want to note that: Exercise is only half of a weight loss program.

The length of the wall extends from Hainan fishing village to Hon Kho During the day, when the water rises, from Nhon Hai looking to Hon Kho is still a vast sea of ​​water. At dusk, the sun gradually turned off, and the new wall appeared. The water here is not too deep, but because of that, it is not possible to run close by canoe, but must go on a rowing boat to reach this unique wall. “Be careful, the rocks are very easy to get hurt,” Sy reminded us when we excitedly put our hands into the clear sea. From the fishing village to the wall, you can only go by rowing boat like Mr. Sy’s boat. Temporarily anchoring the boat to a ledge, Mr. Sy said he could stay here as long as he wanted, until the water dried up completely. We reached the wall on the full moon day, that’s when the water was almost completely drained. If in another season, the solid connections from the rocks will be clearly seen, but now, only a green color of moss is visible. In the morning, the wall is submerged in sea water A few years ago, tourists to Hon Kho were few, and few people knew about the existence of the wall. But now more people come here. In addition to being curious about a mysterious construction on the sea, it is also because it is a very suitable place for “virtual living” photos. The wall rises out of the water in the afternoon The break is said to be the gate of the city for boats to pass through From Quy Nhon city, go across Thi Nai bridge to Phuong Mai peninsula, straight towards Nhon Hai, to Hai Nam fishing village, you can see the wall. But few people come to Nhon Hai without spending a little more time to take a boat out to walk on the strange wall surface. When the tide recedes, the wall is exposed with moss There is no record of an artificial wall in the Nhon Hai area. Ancient records only recorded four great walls built by the Champa people in Binh Dinh, including Thi Nai citadel in Tuy Phuoc district, Do Ban citadel, Chas citadel in An Nhon town, and Uat Tri citadel in Tay Son district. Only the third lunar month has so many mosses Was the wall in Nhon Hai built by man or a miracle of nature? But the people here, including Mr. Sy, believe that it is a legacy of many previous generations. Looking from the Nam Hai fishing village in the direction of the wall to Hon Kho, three distinct segments of the wall are clearly seen. The gaps between the sections are enough for small boats to pass through, which Mr. Sy surmises may have been the gates for ancient ships to pass through. It could simply be a dam built to break waves as Sy guessed, or it could be a defensive work of the Champa people – that mystery is still waiting for an answer. The flora and fauna here are quite interesting Natural grape seaweed is quite abundant here The wall surface is quite wide, about 3-4m, when the water recedes, you can walk comfortably. The wall is about 3 kilometers long. Even at the broken sections, the fishermen said that when the afternoon falls, the water only reaches the neck level, and can swim through easily. If on the full moon day, the tide is at its lowest, from above you can see the full stretch of the wall. Abundant biome in the middle of the sea It is moss season, so the wall is an extremely rich biome. From the Ganoderma lucidum, to the completely natural grape seaweed bushes. Starfish glittering in the water or clownfish hiding among the moss. The wall is now an attractive photography destination for many tourists Pointing to a boat also anchored in the distance, Mr. Sy said that his family had been here since morning until now. They went to Hon Kho, then rowed the boat over the wall, but still attached to this place…

Mortal Kombat 11 Ultimate is one of the most fascinating fighting games in history. The nearly 30-year-old game attracts players thanks to its unique combat mechanism, diverse number of characters, and engaging storyline. Mortal Kombat 11 Ultimate is a version that adds many new features, along with a cast of guest characters like RoboCop and the most famous villain on the screen Joker. Street Fighter V: Champion Edition contains all the values ​​and quintessence of the previous 4 versions. The monument of the game industry still has a great attraction thanks to the simple and realistic combat mechanism. Champion Edition is an upgrade with many unique features, helping players experience better. Guilty Gear XX: Accent Core Plus CHEAP is the latest version of the game that is nearly 20 years old. The game still occupies a certain position in the world gaming village thanks to the development and update of many new features. “If you’re looking for a fighting game that’s complex, intense, well-played online, and full of creativity, but still classic, then Guilty Gear XX: Accent Core Plus R is the game for you.” The Loadout identify. Released since 2013, Killer Instinct It is still the most popular fighting game among gamers. Dynamic combat mechanism and perfect balance between characters, help Killer Instinct own a loyal number of gamers. Killer Instinct’s combat mechanism is a bit different from other fighting games when the player can interrupt the move while using. Guilty Gear -Strive- develop combat mechanics based on creativity, sophistication and limiting stereotypes to create the best experience for players. The latest version of Guilty Gear is considered to have a very unique mechanism and is worth playing through. Skullgirls miraculously revived after 8 years. Skullgirls adds 4 more characters, giving players more options. Each character has their own set of unique moves and counters each other. In addition, Skullgirls has a tag-team competition mode (competing from 2 to 3 people). Use vegetables to create distinctive sounds in Mortal Kombat Sound experts create bone-cracking, neck-twisting sounds in the Mortal Kombat game from some vegetables such as walnuts, bell peppers, …

With the encouragement of family and friends, Minh put aside the days of sadness, boredom, let go of guilt and started a new life. Few people know that this guy has a special hobby of traveling. Overcoming a long period of illness at home, alone in his soul and not in contact with anyone, Vu Minh stepped out into the outside world and wanted to explore more. (Photo: Phan Vu Minh) 9x considers himself a “reckless person” because he dares to think and dare to do. Minh asked a brother to learn mechanics to build a 3-wheeler from a wheelchair, according to the original idea he wanted. Minh’s first backpacking trip took place in 2017. Bac Lieu is the land he chose to explore and visit a friend. In order to make this long trip, in addition to health problems that need to be practiced every day, he also carefully studied the travel route and looked for more companions. (Photo: Phan Vu Minh) Since then, he has made various trips. In particular, the most impressive journey of 9x is from Vinh Long to Hue. It takes about a month for the player to travel and visit an uncle in the hospital. (Photo: Phan Vu Minh) Sharing about the roads traveled, this guy said: “ Me and my friend, especially the 3-wheeler built by myself, has gone through many roads, which are Ca Mau – Bac Lieu – Kien Giang – Phu Quoc island – An Giang – Can Tho – Hau Giang – Soc Trang – Dong Thap – Tra Vinh – Ben Tre – Tien Giang – Long An – Binh Duong – Dong Nai – Lam Dong – Da Lat – Khanh Hoa – Phu Yen – Binh Dinh – Quang Ngai – Quang Nam – Hoi An – Da Nang – Hue. ” The first pass that Minh conquered was Bao Loc pass (Lam Dong). It was so difficult that I just wanted to rip my hand, it hurt so bad. After running for a while, Minh stopped again, causing the journey to be interrupted. The next times, Minh in turn crossed Hai Van Pass (Da Nang), Ca Pass (Ha Tinh), Khanh Vinh Pass (Khanh Hoa), but the pass that made him really know what it was like to be afraid of hills and mountains. Langbiang peak (Lam Dong). (Photo: Phan Vu Minh) The difficulty is that, but in any land, Minh also receives warm treatment from the local people. They were happy and treated Minh like family. The 9x boy has enjoyed all the natural beauties of the country, from watching the beautiful sunset in Rach Tram fishing village (Kien Giang), suffering from the burning sun at Eo Gio (Binh Dinh), overcoming “Thien Thien” the first majestic landscape” Hai Van pass, then return to the ancient ancient capital with mausoleums, royal palaces, chanting on the Perfume River… (Photo: Phan Vu Minh) It is not by chance that travel believers call Phan Vu Minh an “inspirational person”, “the most special adventurer in Vietnam”, but hidden deep in those titles is admiration for the optimistic spirit, always towards his front. Whether the journey is interrupted, or the physical pain during the move and the dangers are always lurking, but with the desire to understand and experience more, he has never once regretted it. Minh shared: “ I think, in the future, the most regretful things are the things I dare not do. Why have health, have conditions, not to do the passion right now. It is better to do and fail, it will be more fun than torment in thinking “.