Category: ceinhbwb

Tsingtao Brewery (600,600): Sales volume declines slightly in the third quarter; expected decline in flexibility continues
Matters: On October 28, the company disclosed three quarterly reports, with revenue of 248 in the first three quarters.97 ppm, +5 for ten years.3%; net profit attributable to mother 25.86 million yuan, +23 a year.2%; net profit after deduction 22980,000 yuan, +27 a year.55%. Core point of view: In the first and third quarters, sales volume declined slightly, and structural upgrades and expected declines continued to drive up the ton price: Q3’s single-quarter company revenue was 83.5 ‰, at least -1.7%; net profit attributable to mother 9.55 ppm, +19 for ten years.8%; net profit after deduction of 8.5 ‰, +22 a year.7%.Among them, beer sales in the third quarter fell by 5.9%, Qingdao main brand sales fell 2.4%, mainly due to the overall increase in beer industry sales in July-August, which is expected to be related to the previous inventory digestion and weather and other factors; the company’s beer ton price in the third quarter increased by 4.5%, related to the expected downward revision and product structure upgrade. 2. Increased marketing efforts, the contribution of lowered growth and structural upgrades to the increase in profits: Q3’s single-quarter company’s net profit margin increased by 1.93pct to 12%, driving growth in performance, mainly due to the increase in gross profit margin1.3pct is expected to be related to the expected decline and the ton price increase brought about by the product structure upgrade.Moreover, due to the decrease and decrease, the proportion of taxes and surcharges in revenue has also decreased, which is related to the increase in tonnage prices and the reduction of the consumption tax rate.At the same time, the company’s sales expense ratio increased by 0 in the third quarter.8pct, this year’s marketing and promotion expenses have remained at a relatively high level overall; the management expense rate has decreased slightly, the asset impairment has decreased, and other income has increased. 3. In the medium and long-term, we are optimistic about the company’s product upgrade and development and the continuous improvement of profit after the improvement of management efficiency: the industry’s upgrade trend to the mid-to-high-end industry remains unchanged. In the future, the company’s main resource investment will also be concentrated in this area, and channel costs will gradually be streamlined.In fact, the company’s capacity utilization rate is low, and it has clearly proposed that it plans to close 10 factories in the next five years to reduce excess capacity, which is expected to gradually improve operating efficiency and promote sustained faster growth in 重庆耍耍网 profits than revenue. 4. Profit forecast and estimation: The company’s EPS for 19-21 is expected to be 1.31/1.57/1.90 yuan, corresponding to PE is 37/30/25 times, maintain the “recommended” level! 5. Risk warning: the cost of glass bottles and barley increases; the progress of closing the plant exceeds expectations; intensified competition in the industry affects sales.

Zhongjing Electronics (002579): Performance exceeds market expectations. Internal adjustment structure continues to expand. New capacity is expected to grow in the future.

The company released its 2019 performance report, with a total operating income of 21 in 2019.

20,000 yuan, an increase of 19 in ten years.

37%, net profit attributable to mother 1.

59 trillion, a sharp increase of 94 in ten years.

60%, which is close to the upper limit of the performance forecast guidance.

Basic income is 0.

42 yuan, 100% increase every year.

The main reasons for the performance increase are: optimization of the product structure, continued increase in the proportion of HDI, expansion of related new products, further improvement of comprehensive profitability; steady growth of flexible circuit boards (FPC / FPCA), and synergy between rigid circuit boards and flexible circuit boardsBenefits gradually emerged; in addition, disposal of equity in Zhongsheng Technology made investment gains.

Comment: The main products of PCB manufacturers with complete product lines are divided into double-sided boards, multilayer boards, high-density interconnect boards, flexible circuit boards, rigid-flex boards and flexible circuit board components.

According to the semi-annual report for 19 years, rigid circuit boards accounted for 68% of revenue.

36%, of which HDI accounts for about 35% of the rigid board, and flexible circuit boards account for 14.

03%, flexible circuit board components accounted for 16.

34% and others accounted for 1.

27%.

Listed companies have formed a full range of PCB product portfolios covering rigid circuit boards (multilayer boards and HDI as the core) and flexible circuit boards (single and double panels, multilayer boards, rigid-flex boards), providing customers with comprehensive services for PCB product integration.

In the past, the growth rate continued to be high, and the gross profit margin could be improved. The total operating income in 201921.

20,000 yuan, an increase of 19 in ten years.

37%, net profit attributable to mother 1.

59 trillion, a sharp increase of 94 in ten years.

60%.

Since 2015, the company has achieved breakthrough orders in multilayer boards, with total operating revenue from 5 in 2015.

7.9 billion increased to 21 in 2019.

02 trillion, with an average annual composite strength of 38.

03%.

Net profit attributable to mothers was 0 in 2015.

3 million to 1 in 2019.

59 trillion, a compound growth rate of 51.

7%.

At the same time, the gross profit margin also increased from 16 in 2015.

34% rose to 23 in Q3 2019.

02%.

Mainly due to the improvement of the gross profit margin of multi-layer boards, the full production of HDI, and the company’s optimization of the product structure, increasing the volume of rigid, flexible, and rigid-flex boards with high gross profit.

With the rapid growth of revenue, the company has maintained sound levels of management and sales expenses, management expenses, and research and development expenses through a sound system. The company’s gross profit margin has a lot of room for improvement in the industry.

HDI has an early layout. The industry-funded job-seeking company is one of the early PCB companies that put into production HDI. Since 2011, HDI has been listed as the core of the company’s business.HDI.
Production reached the second half of 17 years.

At present, the company’s HDI products account for about 35% of the volume of rigid circuit boards.

We believe that the demand for HDI will continue to expand. At the same time, due to the expansion of production capacity, the scale of supply and demand for HDI is relatively tight.

HDI is more widely used in smartphones.Smart phone terminals are the most important application area of HDI.

Benefiting from the 5G drive, the increase in the number of mobile phone components and driving the increase in the use of HDI, benefiting from 5G, other parts of the electronics field will also adopt HDI.

武汉夜网论坛Since HDI production has strict requirements on capital, environmental protection, and water discharge, and some Taiwanese manufacturers convert part of their production capacity to any level, we believe that HDI will be in a state of seeking alternative funding for a period of time.

Acquired Yuansheng’s oversized soft board production capacity and invested in the Zhuhai Fushan project to expand its production capacity. The company tapped its own production potential through production line transformation. The endogenous growth and the outbound merger and acquisition merged to expand the company’s production capacity.

Yuansheng Electronics mainly develops, manufactures and sells flexible printed circuit boards (FPCs) and components (FPCA) for the military.

The current annual production capacity is 200,000 square 南京桑拿网 meters of single-sided panels, 210,000 square meters of double-sided panels, 20,000 square meters of multi-layer and rigid-flex panels (equivalent to an annual output of approximately 71 single-sided panels).

30,000 square meters).

The Zhuhai Fushan Project Factory is currently in the process of implementing infrastructure construction and is progressing smoothly. The first phase is expected to invest 1.5-1.6 billion yuan and be completed and put into production in 2021.

The ratio established in accordance with industry regulations exceeds approximately 1: 1.

4 Calculated, Zhuhai plant reached an output value of about 2.1 billion?
twenty two.

400000000.

Super company currently has more than double the company’s production capacity.

Covered for the first time and given a “Buy” rating. Taking into account the consolidation of Yuansheng Electronics, we expect the company’s operating income to be 21 in 2019-2021.

05 billion, 25.

8.2 billion, 32.

28 ppm, an increase of 19 each year.

55%, 22.

64%, 25.

00%; net profit attributable to mothers is 1.

5.7 billion, 2.

1.8 billion, 2.

8.7 billion, an increase of 93 each year.

0%, 38.

4%, 32.

06%.

The share capital of M & A Yuansheng’s production capacity increased, and it is expected that the EPS for 2019-2021 will be 0.

40 yuan / share, 0.

55 yuan / share and 0.

73 yuan / share, the corresponding PE is 40x / 29x / 22x.

HDI industry suppliers need to be nervous to facilitate the company’s product speed adjustment structure. We are optimistic about the company’s improved operating capacity to improve the gross profit margin; at the same time, the transfer of the Zhuhai Fushan project to gradually land, the company’s production capacity will increase, we are optimistic about the company’s future high-speed growth.

Covered for the first time and given a “Buy” rating.

Risks indicate that the Zhuhai plant’s commissioning progress is less than expected; HDI demand is less than expected; competition in the PCB industry is increasing.

China National Travel Service (601888) 2019 Interim Report Comments: All tax-exempt sectors have solid and high growth overall performance in line with expectations

Event: In 2019H1, the company realized revenue, revenue-excludes China National Tourism Corporation, revenue-excludes China National Tourism Corporation and Shanghai Shanghai, net profit attributable to mothers and net profit attributable to non-mothers were 243.

44 / + 15.

46%, 237.

45 / + 52.

01%, 160.

12 / + 36.

84%, 32.

79 / + 70.

87%, 25 / + 30.

86% yuan.

Global tourism retail sales increased by nearly 13% in 2018, with China as the main driver.

According to reports, GenerationResearch and China Exempt Information, the global tourism retail sales increased by 12 in 2018.

9% to 789.

600 million US dollars, while China’s tax exemption initially only 39.5 billion / + 27.

3%; According to its forecast, the growth rate of global duty-free industry shares will reach 7 in 2019.

8%, while China’s growth rate will exceed 18%.

In 2019H1, the company’s revenue in each 合肥夜网 segment of the company has achieved steady and high growth every year.

(1) China Travel Headquarters achieved revenue 5.

US $ 9.9 billion, which was split in January this year, brought about US $ 900 million in investment income to the company.

(2) Capital Airport Duty Free Shop (including T2 and T3) realized tax-free income43.

65 ppm (T2, T3 internal transaction data excluded) / +25.

54%; T3 duty-free stores realized (including tax-free and other) revenue 37.

66 / + 13.

78%, the growth rate is lower than the overall tax-free growth rate of the Capital Airport, or mainly due to changes in the statistical caliber for T2 suppliers; the realization of net interest rate.

95% / + 1.

68 points, or mainly due to the income growth rate is higher than the rate increase during the period.

(3) Shanghai Airport realized tax exemption and other (including tax) income of 73 respectively.

77 and 3.

5.7 billion, an increase of 92 each year.

41% and 315.

22%, mainly due to the rapid growth of Shanghai in the past, and the consolidated statement in March last year; Shanghai’s net profit attributable to mothers3.

21 ppm / +49.

44%, although the growth rate of the deduction rate has increased significantly, last year’s Shanghai consolidation was only from March to June.

(4) Sanya Haitang Bay realized tax exemption and other (including tax) income of 51 respectively.

81 and 1.

48 ppm, an increase of 28 per year.

50% and 37.

05%; net profit achieved 8.$ 32.5 billion / +5.

63%, or mainly due to the increase in rental and selling expenses.

(5) Baiyun Airport realized tax-free income8.

44 ppm / + 193.

06%, mainly due to T1 entry shops, T2 entry / exit shops only opened in the first half of last year, this year’s revenue continued to climb.

(6) Tax-free business income from Hong Kong Airport12.

9.6 billion / + 36.

13%, mainly due to the company’s continued increase in duty-free shops in the second half of last year.

(7) Others: Other main income is 40.

1.5 billion / + 82.

15%, mainly due to the steady growth of the traditional sector and the increase in free supply revenue; other retail profits were 12.

8.7 billion / +60.

51%, mainly due to: Hong Kong’s turnaround, Baiyun Airport’s profits increased, and the annual free supply profit increased.

In 2019H1, due to the impact of exchange rate, the tax-free gross profit margin quota and the chain rate will both decrease slightly.

In 2019H1, the company’s gross profit margin was 51.

05% / + 9.

83pct, mainly due to the transfer of travel agencies and the increase in taxed gross profit margin; sales expenses decreased by 30.

29% / + 7.

24pct, mainly due to the transfer of the travel agency industry, the Shanghai Airport new contract and the deduction rate increased; management fee rate 2.

32% /-0.

39pct, mainly due to the reduction in management costs caused by the disposition of the China National Travel Service; financial rate is 0.

05 / + 0.

11pct, mainly due to the decrease in interest income and the increase in financial handling fees (WeChat, Alipay, etc.) for receiving money; asset loss / operating income is 0.

41%, an increase of 0 every year.

38 pct, mainly due to inventory price loss; the company’s net interest rate was 15.

86% / + 9.

83ptc.

The level of the company’s leadership structure is more reasonable, and a small percentage of the company plans to participate in the travel insurance business.

The company’s leadership has undergone major adjustments. With this change, the company’s merger structure has become more reasonable.

In addition, the company plans to co-sponsor the establishment of the China Travel Finance Company with the parent company and 4 other non-affiliated companies. The company plans to hold 5% of the shares.

Profit forecast and grade: After the initial release of the city’s internal tax-free policy, overseas tax-free consumption has gradually returned to acceleration. As a tax-free giant with a market share of over 85%, the company will fully benefit.

We continue to be optimistic about the future development of the company, and we have made some adjustments to the performance forecast. It is expected that the company’s net profit attributable to mothers in 2019-2021 will be 46.

94/48.

69/57.

68 ppm, EPS is 2 respectively.

40/2.

52/3.

00, corresponding to a sustainable PE of 39 on August 31.

7/37.

9/31.8 times, continuous recommendation.

Risk reminders: (1) systemic risks; (2) policy risks; (3) exchange rate fluctuation risks; (4) intensified market competition, etc.

CITIC Securities (600030) 2019 Third Quarterly Report Review: Comprehensive Strength Industry Continues to Lead

CITIC Securities released three quarterly reports, and reported steady growth in the reporting year, with operating income of 327.

74 ppm, an increase of 20 in ten years.

45%; net profit attributable to mother is 105.

22 ppm, an increase of 43 in ten years.

85%.

Single-quarter operating income for the third quarter was 109.

830,000 yuan, an increase of 52 in ten years.

18%; net profit attributable to mother is 40.

77 ppm, an increase of 43 in ten years.

85%.

The company’s nominal ROE is 6.

68%, an increase of 1 each year.

87 units.

Brokerage, investment bank, asset management, self-employment, and index net income accounted for 17 respectively.

4%, 9.

1%, 12.

51%, 37% and 5.

45%.

The investment bank’s performance is dazzling, and many businesses rank first in the industry. The company with rich IPO project reserves has an investment bank business income of 29.

81 ‰, an increase of 9 in ten years.

1%.

Among them, IPO financing was 26.4 billion, refinancing scale was 90.4 billion, bond underwriting scale was 699.2 billion, and market share was 12.

91%, ranking first in the industry.

At the end of the third quarter, the company’s IPO reserve projects were 142.

Outstanding self-employed contribution, stable credit business development The company’s stock self-employed business focuses on high-quality growth companies, combined with the perspective of macro asset allocation, continues to adhere to the absolute return orientation, and achieves steady growth in performance.

Reporting intelligence, the company realized investment returns 121.

27 ppm, an increase of 73% per year.

At the end of the third quarter, capital raised increased by 17 compared with the early period.

At 7%, financial assets purchased under resale 杭州夜网论坛 agreements decreased compared with the beginning of the year.

26%.

Net interest rate income for the first three quarters of 201917.

8.6 billion yuan, an increase of 19% each year.

Cumulative credit impairment losses in the first three quarters.

2.5 billion, down 41% in a year.

Wealth management transformation is accelerating and active investment capabilities are enhanced. The company’s brokerage business will continue to transform and upgrade to wealth management. The report indicates that the company’s brokerage business income is 57.

3.0 billion, down 2% a year.

Revenue from asset management business was 41.

It is 10% in 01, a year-on-year decrease of 1%. Under the environment of severe regulatory supervision, the decline in performance is lower than the industry average. Investment advice In the context of a multi-level capital market construction, the company’s capital strength, derivatives pricing capabilities, risk management capabilities, and average advantages in institutional customer structure are expected to benefit significantly.

The company acquired the expansion of Guangzhou Securities and planned the employee shareholding plan to show development confidence.

The company’s PB assessment is currently 1.

48 times, it is estimated that the premium is not yet obvious, and it is estimated that the center is expected to continue to improve and maintain the “overweight” level.

Risks prompt stock market fluctuations to impact self-employed investment returns; market trading activity has declined.

Hongda Blasting (002683): HD-1 export project approved for cutting-edge missile project

Recently, the company announced that the HD-1 project’s export approval was approved by the relevant state departments, and the company is gradually promoting the intervention of the HD-1 project as planned.

　　Key investment points Export approval was approved, and the HD-1 missile project won an important city. We believe that the approval of this export approval is a key step in the implementation of the HD-1 project.

According to the regulations governing the export of military products, the export of military products requires the approval of the military and the National Defense Science and Industry Administration and other competent authorities, and then the military trade company with the right to export military products conducts contract changes and implementation.

The approval of the export project of the HD-1 project indicates that the HD-1 supersonic cruise missile project has been approved by the military and the National Defense Science and Industry Administration and other competent departments. The HD-1 project can be promoted through military trading companies.

Prior to this, the company vigorously promoted the research and development and promotion of the 杭州桑拿论坛 HD-1 project. The first supersonic flight test was successfully completed in October 2018. At the Zhuhai Air Show in November, it attracted great attention from many media and potential customers.

　　The company’s independently developed large-scale foreign trade missile weapon system HD-1 project is a complete weapon system developed in accordance with a predetermined multi-purpose design idea. It consists of missiles, missile launch systems, manipulation control systems, target indication systems, and comprehensive support systems, including vehicle basics.Three types of series: airborne type, airborne type and shipborne type. Among them, this type of missile uses international advanced solid stamping engine technology and is quoted from traditional liquid engines. It has obvious advantages in launch preparation time, 西安耍耍网 stability, volume and flight speed.

Considering that missiles are representative of information-based equipment, they are typical consumable weapons with high demand; according to SIPRI statistics, the international military trade market transaction value has increased year by year. We expect that the market prospect of the HD-1 project is good and it is expected to bring companies in the future.The performance of the military industry sector has improved significantly.

　　Profit forecast and forecast The company’s traditional business has grown steadily. After several years of expansion and accumulation, the military industry business is expected to bear fruit in the next three years, when the company will get a revaluation of its value.

The company’s EPS is expected to be 0 in 2019-2021.

44, 0.

54, 0.

63 yuan / share, the corresponding PE is 29.

36, 23.

91, 20.

35 times, give “Buy” rating.

　　Risk Warning: Less than expected development of military business; commodity prices fall

Find a way to date her

Men’s and women’s first style: single-edged (for bold men) When faced with the favorite woman, ask for a Valentine’s Day date. If you don’t agree, I won’t let you go. The determined attitude is that most women can’t resist it, and have a cool personality.Few women refused until face to face.

　　Second style: devious and enterprising (for eloquence men), open the conversation with her first, and open up the sea and the sky, and talk secretly over and over again. The more you talk, the more speculative, and the more intimate you are.Shall I ask you where to go in a few days?

“Third form: play by borrowing (for poorly talking men) If you are not good at talking, you can borrow books and stationery from her to borrow everything that men can borrow, from the material intercourse to the emotional mutualStay close until you know each other.

A few days before you set your date, you can use a note to meet her and try to meet her: See you, do n’t go, see you, or go.

　　The fourth type: first gift and then appointment (for loose men at hand) send a gift first and then speak, as long as she accepts, she will not worry about the opportunity to continue.

The gift may not be expensive, but it must reflect your sincerity and the thoughts you spend, so that she is embarrassed and refuses to agree.

　　Fifth style: heavy color and light friend (for many men and women), a group of men, women and women will meet together on a weekend. On that day, they will run away intentionally to be separated from other people. Only you two will have a good time together.

　　The first style of female appointments with men: Excuses (applicable to avant-garde ladies) to make excuses for this excuse. This type of hope that he will take a roll of photos for himself one day, or where it is interesting, would like to experience with him.

When he opened his mouth he was sullen and generous.

　　The second type: pretend to be a stupid person (applicable to enterprising ladies), like a better friend, ask him to go shopping or do something, discuss where to wait for a few weeks, and wait until he meets. “Only weDon’t you feel embarrassed about two?

!!

“Third style: Suggests that the contractor (for conservative ladies) first ask him what he has planned for the weekend. If not, he pushes the boat and says he doesn’t know how to plan, and then waits for his response.

Generally men can understand your hints at this point.

　　The fourth style: heavy color and light friend (for many ladies and friends), please refer to Article 5 of “Men and Women”

Wrong skin habits

Recently, the United States “Skin Therapy Network” published a article listing the wrong living habits of skin damage that were summarized by many experts.

　　Eat too vegetarian and slightly inadequate.

American nutritionist Deepush Agarwal says excessive pursuit of a low-fat diet can reduce skin quality.

Too strict a low-fat diet can lead to dry skin and premature skin aging.

Aunt is an essential nutrition for maintaining healthy skin, which can keep the skin moisturized and elastic.

Important fatty acids absorbed from fish oil, eggs and vegetables are extremely important for maintaining skin health.

　　Prefer sweets.

American nutritionist Milani Flor said that too much sweets will inevitably lead to high blood sugar, and high blood sugar will change the horny structure and elasticity of the skin, causing skin wrinkles and aging before ageing.

Trace protein snacks are the best choice. Nuts and plant seeds contain healthy oils that are good for the skin.

　　Creams are used as skin care products.

When pimples, erythema, or molt appear on the skin, many ointments can work in the short term, but they should not be used for a long time after the symptoms are relieved.

　　Love squeezing acne.

Acne is usually caused by inflammation caused by a bacterial or viral infection. After squeezing the acne and then touching the skin elsewhere, more new acne will be produced.

Squeezing acne at will also easily leave scars, resulting in enlarged pores.

　　The face wash is too hot.

American skin care expert Dr. Shura Starch said that the slender skin capillaries were weakened by hot water washing.

Studies have found that washing your face with warm water at about 25 degrees is cooler than ordinary cold water, the sebum film is drier, and the more the water temperature gradually loses the protective oil.

　　Use a mask over time.

Many people think that the longer the mask is applied to the bladder, the more the nutrients are absorbed.

In fact, Professor Hao Fei, director of the Department of Dermatology, Southwest Hospital, Third Military Medical University, believes that the duration of any mask on both arms should not exceed 15 minutes. After the mask paper is dry, it will absorb moisture from the skin and block airThe natural moisturizing ingredients in contact with the skin; always covering the mask on the body will make the pores as airtight as a mask, affecting the absorption of nutrients and the normal secretion of oil, causing allergies.

Soybean sprouts prolong life and improve beauty

Sprouts are the most common vegetables on the table of Chinese people.

Or stir-fry the soup, or squeeze the juice to cool, a pot of spicy boiled fish, especially the bottom of it.

In many people’s impressions, bean sprouts may be the “weak boy” in vegetables. When describing a person’s weak body, they must say that he “looks like a bean sprouts”.

However, don’t look at the thin and weak bean sprouts.

　　Let ‘s start with history. Bean sprouts, along with tofu, noodle sauce and gluten, are collectively called the “Four Great Inventions of Chinese Food”. They are praised as “Ice Muscle Jade” and “White Dragon” by Ming people because of their bright whiteness and slender figure.The “beard”, plus its shape resembles Ruyi, is also called Ruyi cuisine.

　　The bean sprouts are not only beautiful, but also satisfying in nutrition.

Li Shizhen’s record in the Compendium of Materia Medica: Only the bean sprouts are unique in white beauty. After eating, they can keep their heart healthy, and have the ability to “detoxify wine poison, heat poison, and benefit Sanjiao.”

In the classics of Chinese medicine, soy bean sprouts are ranked first in Yishou food, while mung bean sprouts are ranked sixth.

　　Nutritionists point out that compared to the beans before sprouting, the bean sprouts have only changed in appearance, and a series of biochemical reactions have taken place in their components. The nutritional value and nutritional reduction have greatly increased. The most typical example is that dried beans are basically notContains vitamin C, but the content of vitamin C after bean sprouts is greatly increased, which can maintain skin elasticity and prevent skin from aging and wrinkling. It also contains vitamin E that prevents skin pigmentation and eliminates skin spots. It is a real beauty sanctuaryProduct.

　　Speaking of the types of bean sprouts, experts said: common bean sprouts, mung bean sprouts, black bean sprouts, broad bean sprouts, pea sprouts, etc., of which the bean sprouts have the highest nutritional value.

During the germination process of soybeans, more calcium, iron, phosphorus, and zinc are released due to the action of enzymes, and aspartic acid is greatly increased, which can reduce the accumulation of lactic acid in the human body and weaken and relieve fatigue.

　　However, Xiuwaihuizhong’s bean sprouts are also delicate “Miss Qianqin”.

For many people who like to cook the bean sprouts hot and cold, Cheng Yiyong is very unsuitable: high temperature is the natural enemy of vitamins, and high temperature and water is absolutely unacceptable.It is necessary to fry quickly to minimize the loss of vitamins.

Gainer Food Ranking: 8 Foods That Boost Muscle

Why are the muscles still not obvious after retraining, high-intensity training, and core training?

As the saying goes, seven points to eat and three points to practice, the diet factor is far greater than training.

It may be related to certain diets!

If you only exercise without a proper diet, it will be more effective!

　　The following eight foods can help strengthen muscles1.

Eggs want to develop beautiful abdominal muscles, and they must take in protein. Eggs are the perfect source of protein because it has the highest protein content in all foods.

　　That is, you don’t need to eat too much. One or two eggs can meet the transformation and protein you need to grow muscle.

　　2.

Salmon Salmon Anesthesia high-quality protein and omega 3 fatty acids, which can reduce the breakdown of muscle protein after exercise forging chains and help transform muscles.

　　Nutritionists point out that to build muscle, the body must store new proteins faster than it consumes substances.

　　Eating salmon can also reduce the risk of heart disease and diabetes.

　　3.

Almonds Almonds contain the antioxidant vitamin E that is most easily absorbed by the body. Vitamin E is a powerful antioxidant that can prevent muscles from being damaged after high-intensity exercise and transform muscle growth.

　　Eating about 16 to 24 almonds a day can also reduce the risk of cancer, heart disease and respiratory diseases.

　　4.

Beef Beef is one of the main sources of iron and zinc, which is a key nutrient needed to transform muscle.

　　Every 450 grams of beef contains 2 grams of creatine, which is important for promoting muscle growth and providing energy to skeletal muscle.

　　5,

Yogurt is the best combination of protein and lipid for recovery and muscle growth after exercise.

Doug, Director of Nutrition, Miami Research Association.

Kalman.

　　And fruit-based yogurt can increase insulin in the blood, thereby reducing protein loss after exercise.

　　6.

Olive oil Olive oil contains monounsaturated fatty acids, which is an anti-metabolic nutrient, good for health, and has more free radical vitamin E than pure food.

　　Having liver cancer can also reduce the risk of heart disease, colon cancer, diabetes and osteoporosis.

　　7.

Water muscle contains about 80% of water, so even a 1% change in water in the body will affect exercise performance and recovery. If the body is dehydrated, the speed at which the body uses protein to change muscles will decrease.

Studies have shown that protein synthesis in muscle accelerates when there is too much water.

　　”Drinking more water is good for your health,” everyone knows.

　　8.

Coffee The right amount of caffeine helps build endurance and stimulates you to exercise more continuously.

The amount and time of addition are key.

　　Note: Not suitable for people with a history of hypertension.

Do I have to meet yoga standards?

“Don’t deliberately pursue yoga standards.

“Said the yoga instructor at the Asian Yoga Instructor Training Academy.

Sometimes when leading scholars practice, they often see studies that grin and frown, indicating that they are nervous because they can’t do a certain action. At this time, the body can’t relax completely, the nerves are too nervous, and the body is not even aware of the strain or sprain.It violates the original intention of yoga.

Take breathing as an example. There are many breathing methods of yoga, such as abdominal breathing and complete breathing. If you deliberately practice a certain kind of breathing, your brain will become nervous subconsciously, making it difficult to breathe freely.

Just like when you enter the forest and breathe the fragrance of the trees without knowing it, the mood naturally blends with the surrounding scenery, and if you focus on your breath, you may have no intention of enjoying the natural beauty.

Therefore, don’t imply your own breathing during practice, and slowly restore the subconscious breath to a free, natural state, so that breathing can be coordinated with the body’s movements.

“Of course, professional yoga instructors have beautiful movements, and they have become a” model “for too many practitioners to imitate carefully.

But often often practiced in one lesson, you will find that people are exhausted by these standard actions, and they don’t enjoy happiness at all.

In fact, yoga is not a “competitive” sport, and “enjoying a peaceful and natural state of mind and doing your best to do action” is the best state.

Even those Indian monks may not be able to do the difficult movements with their heads in their legs, but they calmly and indifferently behaved, quiet and peaceful manners and deeds, only truly reflects the charm of yoga.

Yoga is not a soft body exercise. Its beauty is slowly achieved through long-term cultivation. As long as the basic movements are completed in a coordinated and comfortable state, the effect is almost the same as the standard movements.

　　Especially working office workers, if they often work overtime and feel that their body muscles are stiff, and their backs are sore, a few exercises may solve the problem.

For example, if your legs are apart, your arm is broken, your body is turning right on a plane, your eyes are on the ceiling, and you can relax and comfort yourself.

At the same time, the practitioner must understand their own physical conditions, such as cervical spondylosis, lumbar spondylosis, and high-strength movements will worsen the condition. It is best to do some soothing movements; head-down movements can allow blood to flow to the brain.It has a refreshing feeling, but if a woman friend during menstruation is practicing, her menstrual blood will gradually flow to the skull, causing dizziness and abdominal pain.

When practicing yoga, doing your best within the range allowed by your body is the goal.

　　In addition, pay attention: put your mind on the stimulus and tell yourself: “I am feeling yoga therapy, the meridians are opened, the blood circulation is accelerating; the stimulus is feverish, and it is burning slightly.
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“If there is severe pain in a certain part of the body during a certain posture during practice, you should immediately stop doing this movement, and at the same time adjust your breathing or choose a softer movement that the body can adapt to;It is better to be barefoot and wear loose clothes. In the end, practicing yoga is more expensive, and 20 minutes a day is better than 2 hours a week.