How to practice meditation and mindfulness

How to practice mindfulness What do we do during the day?   We watch TV shows We play online games or browse your phone We remember the past  We dream about the future That is, we all live in an illusory world. This means that we live unconsciously.   How to practice mindfulness in modern times Pay attention to the following: What you eat. Feel the taste of food or drinks, enjoy the food. Pay attention to what you see (shape, color, texture). What smells surround you. Enjoy scents. Enjoy the sounds that surround you.  Don't think about the future and don't remember the past. Live here and now Meditate 10-15 minutes a day How to practice meditation  It is not necessary to sit in the lotus position. Sit at your convenience. Turn on video meditation. Focus on your body. Meditative music and image on the screen will help you distract from thoughts.  Alternately switch your attention. Your body - Screen image. 10-15 minutes is enough. If the meditation music is long,  Leave it as ba

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Women have a higher percentage of body fat than men. The most active excess weight accumulates in the hips and buttocks, especially in childbearing age. During menopause, hormonal changes can cause fat to move into the belly area. In addition, the weak point at any age are the hands.

To lose weight in the waist, it is not enough to do exercises exclusively on the press
To lose weight in the waist, it is not enough to do exercises exclusively on the press

Achieving change through diet and exercise takes time and effort, so it's not worth focusing on quick results. Let's be realistic, you will not lose weight in the stomach and sides by doing exercises only on the press, and the studies have shown this. Take a holistic approach to training, the best exercises to reduce body fat include:

Aerobic loads. These include running, walking, swimming, cycling, etc. They use large muscle groups and have proven effective in burning calories.
High-intensity interval training (HIIT) uses high-intensity intervals and low-intensity intervals. Many are attracted to this method, as it takes up to 30 minutes of time and can be performed without additional equipment.
Full-body exercises burn more calories than targeted exercises that target specific muscles. So what sets of exercises to perform? The well-known Burpees (burpees), bar, twists, etc.
Combined exercises. Combining resistance training with aerobic exercise has been shown to be more effective for weight loss than doing either of the above options.

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