1 strength training

Most winter sports return indoors, so strength training in the gym is a good choice, because we like to eat more meat in winter, and protein eats more, which is a favorable condition for muscle growth. Proper strength exercise this winter can help us lay a solid foundation for health? Basement? Muscle growth is the most effective way to improve basal metabolism. Is it still difficult to lose weight when your basal metabolism is greatly improved?

Tips: Explosive exercise is easy to cause sports injuries, so aerobic exercise must be used as a warm-up.

2. High temperature yoga

This is a sport tailored for winter. The biggest difference between high-temperature yoga and traditional yoga is that the temperature in the practice room should reach at least 38℃. Being in a hot room will make you sweat for a short time, accelerate blood circulation and soften stiff muscles and bones. After dozens of minutes of practice, fresh blood filled with oxygen can be delivered to all parts of the body. If you are lazy when you are cold, try it in winter.

Tip: practicing high-temperature yoga consumes a lot of energy. You can't do it every day, just twice a week.

Step 3: Climb the mountain

Staying indoors in winter is a taboo for sports. Going out to bask in the sun helps to absorb calcium and resist depression. Proper breathing of cold air can also enhance the cold resistance of respiratory tract and reduce colds in winter. Nowadays, the popular long-distance running is hard for most people to stick to in winter, so they can climb the mountain instead, set a time for themselves and climb it faster. Although not as intense as running, it consumes a lot of calories and is more interesting.

Tip: Climbing the mountain is very harmful to the knee joint, which requires us to have a certain foundation of leg strength. Strong leg muscles can effectively protect the joint. In addition, try to choose the mountain with low difficulty, and don't easily challenge the mountain with high difficulty.

Step 4 ski

Sports that can only be experienced in winter, if you don't seize the opportunity of this season, you may never feel the charm of ice and snow. First of all, the environment of ski resorts is mostly humid and the air is good, which is an ideal sports environment in itself. Compared with crowded and unventilated gymnasiums, it is good for the body. Skiing can enhance cardiopulmonary function, exercise leg and abdominal muscles, and train the coordination of the body, whether it is single board or double board. Another advantage is cold tolerance, and people who insist on skiing are gradually less afraid of cold.

Tip: Skiing needs warm-up exercise, not only to prevent frostbite, but also to protect the skin and eyes, because most ski resorts have strong light.

Step 5 jump rope

If you don't have a long time to exercise, jump rope! Skipping rope has many patterns and takes a short time, so it can be used anytime and anywhere. Many sports (such as boxing and swimming) use skipping rope as a warm-up because it can really warm up the body in minutes! Therefore, it is especially suitable for festivals as a small exercise in winter.

Tip: You can jump rope in the form of HIIT, jump fast for 30 seconds with high intensity, and rest for 30 seconds. It takes only 5 minutes to cycle through 5 groups, but you must sweat.

Step 6 jog and walk

Jogging and walking are very beneficial to the heart and blood circulation system. To do this exercise, you must keep exercising for a certain time every day (more than 30 minutes). The combination of running and walking is the most beneficial way to lose weight.

Tip: It is also good to climb stairs instead of exercise. It consumes a lot of heat, and it is still done indoors, so it is not affected by temperature. Climbing the stairs back and forth, 10 minutes can consume 1 16.67 calories, which is equivalent to the heat generated by 1 small bowl of rice.

skill

Although exercise consumes more calories in a cold environment, there are also many problems in winter exercise: on the one hand, it is cold and doesn't want to move; On the other hand, it is true that winter sports need to pay attention to some aspects, otherwise it will easily bring harm to the body. Therefore, winter sports should pay attention to the following aspects:

1, make full preparations.

In winter, the climate is dry, the temperature is very low, and the physiological function is in a relatively slow state. During this period, we should pay attention to making full preparations for outdoor exercise.

First, keep warm to prevent colds. When exercising, especially outdoor sports, don't take off a lot at once, and gradually reduce your clothes with the heat of your body. After exercise, put on your clothes before you feel cold.

Second, make full preparations. In winter, the weather is cold, blood vessels contract, blood circulation is not smooth, and muscles and ligaments are tight. At this time, it is easy to cause muscle strain, ligament tear and even fracture. So warm-up activities must be done well, not only before strenuous activities, but also when walking and jogging.

Third, when the temperature is very low in winter, it is best to avoid direct contact with the skin when using fitness equipment outdoors. Anyone who has common sense of life should know that when human skin comes into contact with cold metal below zero degrees Celsius, it is likely to cause skin adhesion with metal and bring harm, so it is best to wear gloves when using metal instruments. Considering friction, it is best to wear leather gloves or rubber-soled shoes when making parallel bars or pedals to avoid slipping.

2. Do more indoor activities

The cold weather in the morning and evening will make many people lose the courage to exercise outdoors, but this cannot be an excuse to be lazy, because we can use indoor exercise instead. For example, watching TV and shaking the hula hoop will turn into a beautiful woman with a slim waist in time; The habit of swimming often can also be carried out in warm water; Skipping rope is a sport that even primary school students can learn. It costs a lot to jump 500 times a day.