Winter is the season when fat is most likely to breed, and it is also the season when various diseases break out. Due to the cold weather, people exercise a lot, blood vessels contract and fat grows rapidly. Young people may gain some fat, and middle-aged and elderly people may have numbness in their hands and feet due to vasoconstriction.

If you do some simple leisure exercise in winter, you can effectively avoid these situations. Today, Bian Xiao recommends a group of family leisure fitness methods, which are very suitable for exercising at home in winter, can effectively inhibit fat growth, relax muscles and promote blood circulation, and are suitable for all kinds of people. Friends who don't have time to go to the gym can try these moves without any equipment.

The following nine movements, which young people do 30 times per movement and 3-4 times per week, can effectively prevent fat growth and effectively modify the plasticity of the body, so as not to gain a few pounds of meat in the past winter. Middle-aged and elderly friends can choose several simple movements as daily blood-activating exercises, which are very beneficial to the body and can effectively promote the metabolism of the body.

1. Push-ups

Exercise method: lean face down on the floor, keep your body straight from head to toe, keep your body straight, keep your hands shoulder width apart, slowly bend your arms and lower your body, inhale until your chest is one inch off the ground, then quickly straighten your arms and support your body back to the starting position.

Reason: This action uses multiple muscle groups to maximize the growth and strengthening of the shoulder joint. This can easily exercise at home and prepare you for more demanding shoulder exercises in the gym, such as reclining bench presses.

2. Standing dumbbells are recommended

Exercise method: Stand naturally with your feet shoulder-width, hold dumbbell palms forward with both hands, keep your back straight, and tighten your abdomen. Push the dumbbell up until your arm is completely straight, so that the dumbbell stops above your head. After about 1 sec, slowly lower the dumbbell to the ready position.

Reason: As a beginner, the goal should be to keep the joints tense and prevent the injury called subacromial pain arc syndrome.

3. Dumbbell farmers go

Exercise method: Take a heavy dumbbell in each hand, choose dumbbells according to your own physique and put them on your sides. Keep your arms straight, move forward and maintain a good posture (spine and shoulders are in a neutral position), keep your core contracted, move forward as fast as possible, and use small steps.

Reason: Super simple, don't worry about technology, this action will increase shoulder stability, strong grip, forearm, trapezius muscle and good posture.