Recently, some media took photos of Zhou Xun and showing up at the airport, wearing a simple and loose T-shirt, with disheveled hair and plain makeup, appearing with deep bags under the eyes, which is very different from the usual image on the screen.
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Zhou Xun
can’t help feeling: It turns out that celebrities have such a down-to-earth time!
Actually, Zhou Xun’s airport show and large-scale events are definitely in two states. When you are not working, you should always wear comfort. But many fans expressed that they could not accept:
"Oh my God! The bags under the eyes are too deep!"
"Zhou Xun is still old!"
actually started
a few days after the filming of "
" There were some conditions on her face that she didn't have when she was 30 years old. For the first time, she really began to realize her aging.
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"When will the moon come" stills
and then " Ruyi Biography ", netizens' scolding is even more intense.
The face is stiff, and the eyes are almost squeezed out by the towering apple muscles. As soon as the high-collared costume is worn, the neck disappears out of thin air.
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"Ruyi's Biography" stills
Compared with the youth, there is indeed a big difference. Take a look at Zhou Xun's early stills in " Daming Palace Ci", with a face of collagen and innocent eyes, she belongs to the agility of that age, which she can't perform at the age of 47.
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Stills of "Daming Palace Ci"
Actually on the topic of "aging", Zhou Xun in the interview with Chen Kexin also showed that I have no way to worry about aging: " Thing."
For actresses, the sense of time passing by them may be particularly vivid and cruel.
But the "elves" in the real world, no matter how they are favored and favored by the years, will not be as young as the elves and fairies in myths and fairy tales. After all, no one can resist the laws of nature.
It is understandable that everyone loves beauty. On the one hand, take care of yourself, exercise diligently, and keep in shape. Treat yourself attentively, and you can also "age into a mystery and invincible figure."
Most celebrities use fitness and yoga to maintain their figure, especially yoga, which is a relatively gentle exercise that can balance the body and mind. Today we will talk about the foundation of yoga-feet.
We have a total of 26 bones and 32 joints on one foot, while the entire lower limb has a total of 30 bones and 37 joints. Think about it, why are there so many bones and joints in such a land of bullets?
Since our feet have to adapt to the changes and movements of the upper joints, the weight-bearingAdaptation and change occur from time to time, which requires these 26 bones and 32 joints to play a role, so that the foot has the ability to "adapt".
If we compare our figure to a building, our feet are the foundation. Only when the foundation is solid will the building be strong. The foot supports the weight of our body, but there are many kinds of weight-bearing postures. Especially in the practice of yoga, we will put the feet in various angles, so the feet not only have stability, but also have mobility.
In the practice of yoga, since the feet are the foundation, the most important thing to exercise the soles of the feet is: the exercise of the arches.
Let's take a look at the structure of the arch of the foot.
It is a protruding upward arch made up of the tarsal bones, metatarsal bones, ligaments and tendons of the foot.
Our normal foot arch is formed by the three points of the big toe heel ball, the little toe heel ball, and the heel evenly and forcefully. And these three points are called in yoga: the base point of the foot.
In yoga standing asanas, we often emphasize: the toes should be fully opened and stretched, but the toes should not be gripped (pull the toes). You can feel it in the asana.
toe stretch
such as entering into asana fighter one.
first lower the arch of the forefoot to see what effect it has on the knee joint on the same side and what effect the hip joint on this side has. You may find that the forefoot has been buckled a little bit inside the knee. When
tries to lift the arch of the foot again (toe up), does the inwardly buckle knee tend to move outward?
It can be seen that when the arch of the foot is raised, it not only affects the knee, but also causes the hip joint to move.
But for different people, the shape of the arch may not be the same.
arches can be divided into three categories:
- normal arches: uniform force, will fall on the outside of the foot and the side of the big toe.
- high arch: easy to walk inside eight, all put the pressure on the outside of the foot.
- Flat feet : Walking loves the outside world, all put the pressure on the big toe. Observed from the appearance, the arch of the foot is collapsed, and there are symptoms and signs of foot valgus, loss of elasticity, and pain when standing or walking for a long time.
How to detect which type of arch is?
can try to tread water on the soles of the feet, wet the entire soles, and then print your own footprints on dry ground or paper, and then observe the shape of the footprints.
If there is an ankle problem, then your knees must be overloaded. If you continue to run in this situation, your knees are prone to pain and your legs may become thicker and thicker.
Here, we focus on "flat feet" as an example.
If the arch of one side of the foot collapses, the supporting force of that side will be reduced, the knee joint will sink, and at the same time, the hip joint on this side may be inclined and tilted forward. As the so-called "moves the whole body by pulling one action", the collapse of a foot arch will cause a series of compensatory effects.
So, can people with "flat feet" improve through yoga?
Flat feet also have congenital and non-congenital factors.
Congenital factors:
The shape of our foot arch is first determined by the foot bones, and the structure of the foot bones is determined by genetics. Some people are born with flat feet. For these people, you can try to put arch supports in the shoes, wear corrective braces on the legs, or perform surgical treatment.
Non-congenital factors:
In addition to congenital reasons, "flat feet" may also be because the ligaments of the bottom foot bones are too loose, causing the entire arch of the foot to collapse. If a person originally had a foot arch, and later the foot arch is missing, in this case, physical therapy may help rebuild the foot arch. Many people also use yoga to reshape their arches.
In yoga asanas, many series of standing postures can allow the feet to carry out a wide range of activities. Forward flexion can stretch the calf, hamstrings , and four-post support can stretch the soles of the feet. up dog can stretch the instep, down dog can also stretch the calf.
All in all, the standing postures are especially beneficial for the feet. Regular practice can activate the peripheral circulation of the toes, strengthen blood circulation and strengthen the toes, and better start the foundation of yoga.
today will share base sequence of postures sun salutations A, in the exercise, remember to find the roots of the feet ", and the flow of the breath to the style of mat rolled out, start with it
recommend exercise period:.! each Practice more than 3 times a week:
to adjust the blood circulation of the body: 9 minutes, 3 minutes/each
Difficulty level: ★★★☆zzzzzz1, zzzzzz z5 Physique. Prevents various nervous system, endocrine system diseases, and various chronic diseases. Sun-worship style combined with breathing method can maximize the activation of oxygen in the blood, enhance the body's resistance, eliminate fatigue and anemia, and adjust self-discipline Nerves, make people feel full of energy and gain energy.
| Notes for practice:
- do not eat within one hour before and after the exercise, or eat a small amount.
- people with high blood pressure, heart disease, asthma, or high-difficulty movements for six months after the operation are not suitable , Pregnant women and menstrual period women please practice targeted courses.
- If you have cramps, you should stop practicing immediately.
- If there is no special requirement during the exercise, please use your nose to breathe.
- People with neck, shoulder, back and waist injuries should first obtain the advice of a doctor or coach before deciding whether to start yoga postures.
Click below Chinese Video:
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02: 08
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01
mountain-style stand, feet together and your arms relaxed down at your side, shoulders. Find the big and small balls to push the ground down, while the spine extends upwards.
02
inhale, arms sideways up, folded in the sky, seeing the thumbs.
04
Exhale and fold the hips, starting from the abdomen groove, the body is forward and downward, and the knees are bent a little so that the abdomen is close to the thigh. Move the center of gravity to the forefoot, push up the ischium , and extend the back of the thigh.
04
inhale, touch the ground with your hand, extend your back and look forward.
03
exhale, press the ground firmly with both hands, and withdraw the feet to the inclined board position. Keep the heels pushed back, the top of the head forwards, and the waist and abdomen do not collapse.
04
Then lightly drop your knees on the ground, send your shoulders forward, exhale and bend your elbows down to half of the four-post style, keeping your arms clamped on your ribs.
04
Inhale and slide the instep, pushing it with your hands until the dog pose. The chest is raised upwards, and the clavicle expands laterally to both sides.
05
Exhale, push the hands, hook the toes, and push the ischium backwards and upwards to the down dog pose. Stay for five breaths. Keep your arms rotated outwards, stretch your waist, and clamp your abdomen grooves.
06
Inhale and walk forward to the back of your hands with your legs, inhale your hands on the ground, and extend your back.
04
Exhale and bend the hips, press the abdomen against the thighs, and extend the back of the legs again.
07
inhale, bring your hands up, put your hands together in the sky, and see your thumbs.
04
exhale and drop his hands back to his chest, looking ahead. The practice of Sunday Salutation A can be repeated in five sets.
*Question*
What problems are you likely to encounter when practicing this pose? When
enters the four-post support, many practitioners will collapse because of unstable shoulder and core strength. In addition to the "knee to the ground" mentioned aboveIn addition to the simple method, you can also choose to place yoga tiles under the shoulders to assist support:
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It is worth noting that when the arms are bent down, the elbows should not be expanded, otherwise the strength will be easily leaked:
z0 The upper arm clamps the ribs on both sides and the lower arm is perpendicular to the ground to better activate the rotator cuff muscles.
waited for a while to practice, after the strength slowly builds up, you can try to leave the assistive device and go directly to the four-pillar support!
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