Exercise will be more effective. Everyone likes to exercise in summer, because sweating is more refreshing, but as long as ventilation measures are taken, exercise will not be cold and it can effectively protect health. Let's take a look at the exercise regimen with me, it will be more effective!

Exercise and health preservation will be more effective. 1 it's cold every day, and the feet of winter have come quietly before you know it. The sudden change of temperature is a hellish torture for many people who love sports and fitness. Exercise in cold weather is a very painful thing. Think about it. When exercising, the cold wind is blowing, and the chill seems to have found an exit, and it is desperately poured into the body. It's cold.

Moreover, when the temperature changes suddenly, it is easy to have adverse effects, leading to damage to health. So in life, if you want to exercise when the temperature changes suddenly, you must change a new way, and doing exercise indoors is one of the things that can help exercise the party!

Why is indoor exercise better than outdoor exercise in winter?

Because indoors, as long as ventilation measures are taken, exercise will not be cold, but also effectively protect health. What? Doing exercise outdoors in cold weather will also endanger your health! Where did this statement come from?

In fact, this statement is correct. The cold resistance of human joints is very low. If people's joints are blown by cold air for a long time in life, it is easy to get sick on the body!

Especially when people are exercising, a lot of sweat will flow out of their bodies. When sweat adheres to the human body for exercise, it is equivalent to letting rheumatism enter the body. If you don't pay attention, it is easy to cause rheumatism, cold and dampness to accumulate on the joints and cause health problems!

For example, some inflammation above joints is caused by cold joints. When the temperature drops, if people always exercise outdoors, especially do some aerobic exercise that will sweat a lot, it is easy for the moisture generated during sweating to be blown into the body by the cold wind, forming an annoying cold and wet!

When cold and dampness enter the body, it is easy to condense on the joints, which greatly increases the probability of people suffering from joint diseases. Therefore, in the winter when the temperature is low, if you don't do a good job of protection, it is easy to damage your health, which will make the original healthy things counterproductive and endanger your health!

Therefore, outdoor sports in winter should be mainly slow but not sweaty, such as walking, which is the most suitable outdoor sports in winter! Because these exercises will not sweat, as long as you do a good job of keeping warm, you can effectively prevent cold from entering the body!

Remember! Outdoor sports in winter must not do a lot of sweaty aerobic exercise. It is best to do some slow-paced but stretching exercises to reduce the probability of cold entering the body!

In life, more and more people like sports. Why? Because they know that sports have many benefits. Do you know aerobic exercise? What are the aerobic exercises? What are the benefits of aerobic exercise? Let's see which aerobic exercises are good for health.

What are the aerobic exercises?

1, Taekwondo

Benefits of exercise: it is beneficial to reduce fat and gain muscle, making the body light and agile; Antagonistic exercise, increase physical flexibility and coordination; Because the strength of Taekwondo lies in the waist, the effect of thin waist is the most obvious.

Suitable for people: sedentary people in the office, want thin waist mm.

Exercise cycle: 2~3 times a week, each time 1~2 hours.

Heat consumption: about 700 calories/hour.

Step 2 swim

Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise under cold water relief, high calorie consumption, combined with dieting, is an exercise with remarkable weight loss effect.

Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.

Exercise cycle: 3~4 times a week, 30~60 minutes each time.

Heat consumption: about 650 calories/hour.

Step 3 jog

Benefits of exercise: improve the quality of sleep. Through running, the amount of blood supply and oxygen supply to the brain can be increased by 20%, so the quality of sleep at night will also be improved;

"Breathing" effect, in the process of running, the average vital capacity increases from 5.8 liters to 6.2 liters, and at the same time, the oxygen carrying capacity in the blood will also increase greatly;

Protecting the heart, heartbeat, blood pressure and the elasticity of blood vessel wall will also increase; Decompression and jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release relaxing substances.

Suitable for people: people who want to lose weight and need to relieve stress, sub-health and prevent cardiovascular diseases.

Exercise cycle: 3~4 times a week, 40~60 minutes each time.

Heat consumption: about 650 calories/hour.

4. Tennis

Sports advantage: tennis seems to be played by hand, but it is actually played with core strength such as waist and abdomen, especially to increase waist and abdomen strength.

indoor sport

As winter comes, the temperature drops suddenly, and you exercise outdoors, cold air can easily invade your body. Is there any way to avoid this situation?

In fact, there is such a situation. When we encounter a sudden drop in outdoor temperature and are easily injured without being prepared for exercise, we can actually take the following ways to exercise!

This way is that when the outdoor temperature suddenly drops, we can choose to exercise indoors. For example, the gym is a good choice. As long as you choose a well-ventilated gym or room, you can exercise effectively and protect your health!

Because in this room, even if we sweat a lot, we will not be blown by cold air to cause diseases, so we can exercise indoors when the temperature drops suddenly in winter to prevent diseases caused by sweating and wind blowing from appearing on us!

Indoor exercise can not only prevent diseases caused by outdoor sweating, but also effectively help us prevent some physical injuries!

If the temperature drops suddenly, the joints of the body are always stiff. If we don't exercise outdoors carefully, our joints will be damaged. But if we exercise indoors, we won't have this kind of worry, because the indoor temperature is generally higher than that outside. Even in some rooms, even if the outdoor temperature is below zero, the indoor temperature will not be too cold!

Therefore, in life, if you don't sweat in the cold wind, you might as well try to exercise indoors, which will not only help improve your interest in winter sports, but also protect your health!

Indoor sports in winter is a good choice, but the problem comes again. What exercise should I do indoors? In fact, indoor exercise is not difficult. If there is no treadmill indoors, we obviously can't run, but the temperature of the indoor floor will be too cold, so we can do some waist and abdomen exercises, such as sit-ups, swallowing and so on.

This can not only help us to exercise and protect our bodies, but also effectively avoid diseases caused by cold wind, so indoor exercise is strongly recommended here!

Exercise and health preservation will be more effective. 2 migrant workers are sedentary every day, so pay special attention to it, sedentary hurts the spleen! Sitting for a long time will hurt the muscles of the spleen. Moderate exercise can strengthen the spleen and stomach, but people with weak spleen and stomach don't like exercise and don't have so much physical strength.

1, nourishing the spleen and stomach: raise your arm with one hand.

One-handed arm from Baduanjin. Sticking to this action has a good effect on the spleen and stomach.

Method:

Stand naturally, knees slightly bent, hands holding the ball in front of the lower abdomen, palms facing up, then turn your hands with your left hand and your right hand, support your hands upward at a time, stand upright with your feet and stretch your whole body. After stopping for 2 seconds, the hands return to the original way, overlap with the front of the lower abdomen, and relax the whole body.

note:

Although this action is very simple, you still need to feel the internal strength if you want to do it properly. In other words, when you raise your arms, you should inhale slowly and tidy up your abdomen a little. When you put your hand on your head, you should reach the root of your palm and feel the power to support heaven and earth, so that your body will be elongated. When your arm falls off, you will breathe slowly, your lower abdomen will relax and breathe as much polluted air as possible.

2, moistening the lungs: chest expansion exercise

Doing chest-expanding exercise can not only eliminate melancholy breath, but also enhance lung function and dilate blood vessels all over the body. Traditional Chinese medicine believes that the heart governs the blood vessels and the lungs face the veins. Chest expansion in the sun can expand the pulse of the whole body, and the flow is fast and smooth.

Method:

1, raise your arms, raise your hands horizontally and put your fists on your chest.

2, hands can not be separated, try to force the pectoralis major to lift the arm upwards.

3. Exhale when your arms are raised and inhale when you are relaxed.

note:

The elbow joint is shoulder height, which can enlarge the chest and improve the working ability of the lungs.

3, nourishing the liver and relaxing muscles: leg press

The main reinforcement of the liver, the spring gas is over the liver, the liver gas is full of tendons, the blood gas is sufficient, and the tendons are blocked.

Method:

Basic forms of health-keeping exercise 3 simple methods of health-keeping exercise.

1. Facing an object with a certain height, such as a high platform, tables and chairs, stand with your legs together, lift your left leg and put your heel on the ribs, hook up your toes, tighten and bend your ankles, and put your hands on your left knee.

Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is something that many people have not noticed. Bend the upper body forward, do the action of vibrating legs pressing forward, gradually increase strength, and then change legs.

3. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn.

note:

Leg press, the head and upper body must be straight, don't bow back. When pressing, it is not the waist that folds, but the buttocks.

4, kidney, enhance children's attention: touch your ears.

Method:

1. Raise your right hand over your head and pull your left ear up 50 times.

2. Then put your left hand over your head and pull your right ear 50 times.