Step one, warm up

Warm-up is to slowly promote the body to achieve the best state of exercise, muscle congestion, joint lubrication, and various functions of the body are ready for exercise. At this time, exercise again, efficiency and safety have been effectively guaranteed.

The second step is strength training.

Strength training is all-round, many people will fall into a misunderstanding, choose to practice only the parts they want to practice, and rarely carry out full-body strength training.

The third step, aerobic training

Putting aerobic training after strength training is mainly because the risk of strength training is higher than that of aerobic exercise, and the risk of maintaining enough physical strength to complete strength training is smaller.

The fourth step is stretching.

Stretching is helpful to restore the shortened muscles to their original length during exercise, and can accelerate the recovery of muscle elasticity, relieve soreness, avoid sports injuries and make muscle lines more slender.

Matters needing attention

(1) To do fitness exercises in winter, warm-up activities should be sufficient, especially outdoors. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.

(2) The thickness of clothes should be suitable for winter fitness activities, and the head, back and feet should be kept warm. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.

(3) The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.

(4) Appropriate exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.