Fitness in winter life should pay attention to methods, so how to keep fit in life will not be damaged?
Run barefoot in situ
Put an old washboard on the ground, or put some pebbles on the old plastic bathtub (pebbles are also acceptable) and run barefoot slowly in the same place. You can wear soft-soled shoes or thick socks in cold weather. There are many acupoints and nerve endings on the soles of human feet. Stimulating the soles of feet with stones or protruding parts of washboards has a good fitness effect.
Leg lift in situ
Stand, bend your elbows with your arms, clench your fists with your hands, take turns to raise your feet and run in place, and swing your arms naturally. You can choose the height of leg lifting and the speed of running according to your physical condition. This method can enhance the sense of balance and strengthen the leg muscles.
Rotating slow running
First, practice clockwise and counterclockwise rotation in the same place, not seeking speed but seeking uniform speed. Generally, you can rotate three times clockwise and counterclockwise, and get used to rotating from time to time during running, gradually increasing the speed and number of laps. Rotating jogging can produce a centrifugal force, which can obviously improve the whole body blood circulation.
Run back on tiptoe.
Measure the steps back and forth first, then turn your back on the target, look forward, keep your head straight, put your hands on your waist, stand on tiptoe, jog backwards, swing your arms and count the steps silently. This method is very beneficial to patients with lumbar muscle strain, lumbar spondylosis and hyperosteogeny of waist, legs and feet.
Winter fitness exercise
long-distance run
Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.
Reason: This kind of relaxed and pleasant exercise can best promote the release of endorphin, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
Fitness effect: jogging is especially suitable for obese people. You can gradually get rid of excess fat in your body.
pilates
Suitable for the crowd: girls who lack exercise, are dissatisfied with their figure, and can't control their mouths when eating with customers, such as women working in the marketing department, public relations department and marketing department.
Reason: This exercise has a good effect on losing weight and improving body shape. Pilates is a good way to regulate and strengthen muscles. It not only combines the rigidity of westerners-paying attention to the training of body muscles and functions, but also combines the softness of orientals-emphasizing the unity of body and mind during practice, and each posture should be coordinated with breathing.
Fitness effect: there are exercises for arms, chest and shoulders, strength exercises for waist, abdomen and back, and stretching exercises to enhance flexibility. All parts can fully tighten the stretch, and the abdominal muscles can be obviously tightened in just 45 minutes.
go shopping
Suitable for the crowd: women who stay in the office from morning till night.
Reason: This is one of the most popular leisure ways for women, and it is also a good aerobic exercise. Compared with the boring equipment training in the gym, shopping not only makes women exercise unconsciously, but also makes them feel happy. It is a fitness method with the best of both worlds. If you can find something good by the way, it will be an extra surprise.
Fitness effect: women spend as little as two or three hours shopping and as much as one day. Regular exercise can increase leg strength and consume a lot of calories in the body, thus achieving fitness effects.
What are the benefits of fitness in winter?
Fitness in winter has many benefits, which can not only help us exercise, enhance our body's resistance and immunity, reduce the chance of getting sick, but also effectively help us enhance our body's cold resistance, so we should pay attention to fitness in our life!
Moreover, the benefits of winter fitness go far beyond these. You know, many people get sick in winter, but fitness can help us effectively reduce this situation.
As the saying goes, "Exercise more in winter, get sick less, be lazy in winter, and drink more medicine." Fitness in winter can effectively protect the body and reduce the chance of illness, so it is very necessary to protect the health. After all, illness is a luxury in modern times and must be avoided!
Winter fitness taboo
Early morning is not the best exercise time. In the morning, the air is stagnant, nitrogen dioxide and sulfur dioxide in the air are relatively concentrated, vegetation releases a lot of carbon dioxide, and heavy metal ions such as lead and arsenic in the air have not diffused, so there is less fresh air. Therefore, morning is not the best time for physical activity. In addition, people's blood sugar is low in the morning, and their blood pressure is the highest in a day. At this time, angina pectoris, stroke and other vascular diseases are prone to occur. Don't exercise outdoors on windy days. In winter, the cold wind is biting, and the effect of the wind blowing on the skin is equivalent to a decrease of 8℃ in the ambient temperature. The cold wind can also cause chapped skin, cold knees and stiff fingers and toes. Don't exercise in the smoke. When the smog is severe, the respiratory mucosa will be damaged, and its barrier and defense function will also be reduced. At this time, pathogenic microorganisms such as bacteria and viruses invade the respiratory tract, which may lead to lung diseases.
First, avoid neglecting to keep warm. In winter, the outdoor temperature is low and the ground temperature is low. Don't take off your clothes before exercise, and then slowly take off your clothes when your body starts to feel hot. Don't take off a lot at once. After the exercise, you should immediately dry your sweat with a dry towel or put on wet clothes, and quickly get dressed to keep warm.
Second, avoid breathing through your mouth. In winter exercise, it is advisable to breathe through the nose to reduce the direct inhalation of air into the mouth, stimulate the throat and trachea, cause cough, cold or stomach discomfort.
Third, don't warm up. Adequate warm-up activities are aimed at improving muscle elasticity and ductility, muscle health and ligaments, and effectively preventing sports injuries.