It is too hot for exercise in summer and too cold for exercise in winter. No wonder you can't lose weight! Although the weather is cold, doing exercise can warm your body and lose weight. Let's take a look at which sports are suitable for winter.

Indoor badminton

Playing badminton is a good indoor exercise to lose weight, which is very suitable for winter. Playing badminton is not intense, but you sweat a lot when you are active. Generally speaking, playing badminton for more than 30 minutes can play a good slimming effect. However, it should be noted that you can choose to take a salt bath to relax after playing the ball, and then relax the calf muscles after playing the ball.

Hip-lifting exercise

Before going to bed every night, let your body lie flat on the bed, bend your legs and knees, put your hands on both sides of your hips, put your palms on the bed surface, keep a uniform breathing speed, and practice slowly lifting and lowering your hips for 20 minutes every day to make your hips strong.

Indoor skipping rope

Skipping rope is a particularly easy exercise to lose weight. Its advantages are rain or shine, it can jump indoors and outdoors, and it will not be affected by the cold weather in winter. Also, in terms of the amount of exercise, skipping rope is also very effective. Skipping rope 10 minute is equivalent to jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is an aerobic exercise that consumes a lot of calories in a short time. If you are afraid of cold in winter, you might as well jump rope more.

climb mountains

Mountain climbing is not only the best way to lose weight, but also a good exercise of human heart and lung function. When it is not very cold in early winter, the temperature decreases with the increase of hillside height, and the temperature difference between morning and evening is also great. At this time, climbing the mountain can make people's body temperature regulation mechanism constantly tense, thus increasing the adaptability of the human body to the environment, and at the same time, it can continuously consume calories when climbing the mountain, thus achieving the effect of losing weight.

Ride a bike

Early winter, accompanied by warm sunshine, is very suitable for going out to play and is also a good season for cycling. For girls who want to lose weight, this is a very good way, which can not only combine speed and speed, but also consume more calories, and you can feel the beauty of nature while losing weight.

Common misunderstandings of exercise to lose weight

1, too much exercise and too long exercise time.

Too much exercise, too long exercise, it seems that you are working hard, but it may help. One of the most common mistakes made by fitness white is "overexert". At the beginning of the fitness program, too much intensity may make the body unbearable, the body can't adjust itself well, and it will increase the risk of injury.

2. The intensity of practice is too high and too frequent.

In order to maintain the vitality of the body and the freshness of exercise, we should relax the fitness plan, that is, short-term endurance training (such as 20 minutes) and long-term low-intensity exercise (40 ~ 60 minutes). Do not do high-intensity exercise more than twice a week. You know, the greater the intensity of training, the slower the recovery of the body. The ideal state is two days of high-intensity training every week, 1 day rest time. In strength training, for the same muscle group, rest at least 1 day between two exercises.

3. Endurance training lacks challenges.

Instead of always carrying out moderate and high-intensity endurance training step by step, it is better to insert high-intensity training twice a week For example, after warming up on the treadmill for 10 minutes, run at an accelerated speed or on an incline for 30 seconds to 1 minute, and then do moderate and high-intensity exercise for 1 ~ 3 minutes as a recovery. This alternate 10 ~ 20 minutes, and then stop.

4. Exercise while reading.

Reading while exercising is the worst thing. If you concentrate on reading a fashion magazine, it means that you can't pay attention to your ongoing exercise at the same time, and the gym weight loss plan can't succeed! If you decide to exercise, you must concentrate on your body. Of course, in order to make sports less boring, you can listen to music.

5. Avoid weightlifting exercises

Many women are very afraid of lifting weights and looking like bodybuilders. In fact, it is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. It won't happen unless you take growth hormone at the same time. Doing weightlifting exercises won't make you a terrible monster.

6. Exercise on an empty stomach

Your body needs energy to keep running. Doing exercise on an empty stomach is like driving a tank without oil. Some healthy snacks, such as oatmeal, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because after a night, your stomach is empty and you need to add some "fuel" to it to restart it.