What are the fitness exercises suitable for winter? In winter, people's whole body enters a lazy state, and people begin to be reluctant to go out and stay at home all day, which leads to decreased immunity. What fitness exercises are recommended in winter?
What fitness exercises are suitable for winter 1 yoga: the most suitable.
As soon as the temperature drops, the whole person loses a little energy and just wants to lie on the bed and sofa. But in the cold winter, the less active the body is, the more prone to problems-stiff bones and muscles, poor blood circulation, especially the hands and feet at both ends of the body, always cold. There is also anxiety and stress in life and work, which reduces the immune function of the body and makes it easy for cold viruses that wander around in winter to find you. How to spend this winter warmly and comfortably? Try doing yoga indoors.
Choosing the right posture, combined with pressing acupoints and breathing, can make the blood circulation better, make the body less prone to losing temperature and cold, and improve the fighting capacity against cold viruses. Some moves don't even have venue restrictions, so you can practice at any time. For example, in the office, when you are depressed and can't concentrate, you might as well stand in your seat, do a few minutes of rotation, and take another full breath of 10, which will bring a lot of oxygen to your body, immediately refresh your mind and drive away drowsiness.
Winter swimming: the most exciting
With the progress of the times, it is called the most popular sport in the next century by sports experts-swimming is no longer a summer sport. It can make you feel friendly and elegant while exercising all year round. And the feeling of swimming in winter is different from that in summer. Swimming in winter is generally from outdoor to indoor.
Swimming in winter can also effectively improve the immune ability of human body to a certain extent, which can make you resist the flu in spring and summer, which is the best proof that swimmers are not easy to catch a cold. In addition to the above advantages, swimming can also shape your body, plump muscles and symmetrical and slender limbs. In the cold winter, people can swim and exercise in the swimming pool with four seasons like spring, and at the same time, they can enjoy the service of hot bath and sauna, which will make your winter fitness activities more colorful.
Jogging: the most common
Research shows that jogging can enhance respiratory function, increase vital capacity and improve human ventilation. The oxygen supply during jogging can be 8 ~ 12 times more than that during sitting.
When jogging, the muscles of the whole body should be relaxed, and the breathing should be deep and long, slow and rhythmic. You can take two breaths, two breaths, three breaths, three breaths. Take a deep breath with your abdomen, bulge your abdomen when inhaling and close your abdomen when exhaling. When jogging, walk briskly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day, but it must be adhered to for a long time to be effective.
Jogging can be divided into in-situ running, free running and quantitative running. Running in place is jogging in place. At first, you can run 50 ~ 100 steps at a time, and gradually increase it. After 4 ~ 6 months, you can increase it to 500 ~ 800 steps at a time. Running with high legs can increase the intensity of exercise. Free running means changing the running speed at any time according to your own situation, regardless of distance and time. Quantitative running is limited by time and distance, that is, running a certain distance within a certain period of time, from more to less, and gradually increasing.
Skiing: the most fashionable
Winter brings us not only the cold, but also the wings of the soul. When snowboards and poles become as obedient as steering wheels in their hands, and when trees pass by on both sides, we begin to understand the fun of flying and stop complaining that this winter is too long.
Determine the ski day and choose good weather: it is best to avoid windy days. Clothes can't make do, ski cap had better choose a pullover, which can prevent the cold wind from hurting his face. Clothes should be brightly colored so that other skiers can easily identify them, so as to bypass them in time and avoid collisions. Sunlight is reflected badly in the snow, and the cold wind is very irritating to the eyes when sliding. Therefore, we should choose a fully enclosed ski goggles, and at the same time, there should be air holes made of breathable sponge on the outer frame, so that the hot air discharged from facial skin can be dispersed outside the mirror to ensure a good visual effect of the mirror.
In addition, due to the stimulation of cold air on the skin and the burn of strong ultraviolet rays on the snow surface, sunscreen with good anti-ultraviolet effect can be applied to the skin. At the same time, human frostbite mainly occurs in hands, feet, ears and other parts, so cashmere products or chemical fiber products with good thermal insulation effect should be selected to keep warm for these parts.
What fitness exercise is suitable for winter 2 1, skipping rope
Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.
Step 2 take a walk
As the saying goes, people get old when they get old. The first advantage of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Chinese medicine believes that the waist is the "house of kidney", and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time to exercise. In fact, walking is just an "ideal antidote" to treat emotional tension and relieve stress.
Step 3 ski
Skiing is the most essential exercise in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.