Three principles: timely, moderate and adaptive process.
First of all, be timely. Chinese medicine believes that spring is born, summer grows, autumn harvest, and winter storage. In order to adapt to the winter climate and maintain the human body's hiding function, we should advocate going to bed early and getting up late in winter, just as Neijing said, "Lying early and getting up late must wait for the sun." Therefore, winter exercise time should be chosen after sunrise, afternoon or evening. For middle-aged and elderly people, winter morning exercise is easy to cause stroke or sudden death, so we must pay special attention to it.
Second, it should be moderate. In winter, the human body's yang is in a state of convergence and internal nourishment, so we should pay attention to "winter storage" in winter exercise, and the amount of exercise should not be too large to prevent excessive sweating, loss of yang, damage to body fluids, fatigue, colds, dizziness, cold hands and feet, and even colds.
Third, there must be an adaptation process. As the activity of human muscles and joints decreases in winter,
Sudden exercise can easily cause injuries to muscles, ligaments and joints. Therefore, warm-up activities must be done before exercise. Through jogging, flapping muscles, moving arms and other activities, the functional activities of various parts of the body can be mobilized, so that the body can adapt to the state of exercise and reduce the occurrence of sports injuries. The amount of exercise should increase gradually from small to large, step by step. Three skills: choose items according to time, master breathing mode, and pay attention to post-exercise care.
Generally speaking, from 6: 00 a.m. to 9: 00 a.m., you can do jogging or playing Tai Ji Chuan and other less intense sports. 3: 00 pm to 6: 00 pm is the best exercise time in winter, so you can choose high-intensity aerobic exercise such as ball games, long-distance running and skipping rope. From 6 pm to 8 pm, it is a more suitable exercise time for office workers. It is more suitable for stretching exercises such as swimming, gymnastics and yoga.
Master the way of breathing and try to breathe through your nose. In winter exercise, we should pay attention to the breathing method during exercise.
Due to the cold air in winter, it is easy to cause symptoms such as respiratory cough. There are blood vessels and secretions in human nasal mucosa, which can warm the inhaled air. Nasal hair and nasal secretions can block dust and bacteria in the air and protect the respiratory tract. So inhaling through the nose can protect the respiratory tract and lungs. Pay attention to the care and exercise after exercise. You should increase or decrease clothes in time, reduce clothes when sweating slightly, and increase clothes to keep warm immediately after exercise. We should also actively organize and relax activities to promote the recovery of muscles and meat. After exercise, you can properly replenish water, taking a small amount, multiple times and slow drinking as the principle. Generally, the temperature of drinking water should not be lower than 13 degrees Celsius, and light salt water can be supplemented appropriately when sweating more. In addition, don't rush to take a bath immediately after exercise. Take a rest at least 15 ~ 20 minutes before taking a bath with hot water.
rope skipping
In winter, when you don't want to exercise outdoors, you might as well jump rope at home. This activity is simple and easy, but the fitness effect is excellent. Skipping rope can significantly improve the control and coordination of both feet. When you turn the rope with your hands, you can also exercise your shoulder and wrist joints. With the rhythm of beating, the cardiovascular system and respiratory system are exercised. In addition, skipping rope is an effective exercise to lose weight.
Jumping rope in the snow is more interesting for children. Yu Jia
This kind of yoga exercise helps to relieve neck fatigue and solve the problems of shoulder muscle strain and shoulder pain caused by white-collar workers sitting in the office for a long time.
1) Sit in a chair with your feet one and a half shoulder width apart, put your hands naturally on your thighs, keep your back straight, and look straight ahead.
2) Inhale and lower your head. Try to press your chin against your body and feel the stretching of your back.
3) Keep breathing naturally, then slowly stretch your head back as far as possible and feel the stretching of your back, shoulders and neck.
4) Inhale and bow your head. The action can be repeated about 20 times, and then bent left and right.
Frog swimming
To prevent and treat cervical spondylosis, we must first have sustained and appropriate exercise, and the best way to exercise is swimming, and the best way to swim is breaststroke. Swimming is a whole-body exercise,
The muscles of upper limbs, neck, shoulder, back, abdomen and lower limbs participate together, which can effectively promote the blood circulation and joint activities of the whole body muscles. Especially in breaststroke, the exchange of exhaling and inhaling keeps the head and neck in the next position all the time, which just meets the requirements of cervical spondylosis functional exercise, can fully move all joints of cervical vertebra and effectively promote the repair of muscles and ligaments around the neck. It's best to swim once a day or two, for about half an hour to forty minutes at a time.