First, running.
The Sun Bladder Meridian is the midline behind the leg. In daily exercise, running can stretch the bladder meridian, and the bladder meridian will be unobstructed only if it is stretched. In addition, running in winter can promote blood circulation, enhance heart and lung function, and let blood flow to the end of the body, which is the best warm exercise. So, how to do running exercise?
Do a good job of preparation before running. The temperature is low in winter, so you can't wear too thin when you go out for a morning run, especially in the upper abdomen, so as not to catch cold and cause stomach discomfort. You'd better drink a cup of boiled water before going out. Drinking water can not only replenish water and relieve dry mouth all night, but also reduce blood concentration and promote blood circulation and metabolism.
Some people are used to running as soon as they go out, but it's not good. It is best to rub your hands and face first, gently rub your ears and put on gloves to prevent frostbite. Then turn the left and right ankles respectively and move the knee joint. Finally, take a deep breath and adjust your psychological mood. At this point, you can start.
After mastering the correct way of starting, your upper body leans forward slightly, your eyes look straight ahead, your arms swing naturally with the rhythm of running, your toes should face straight ahead, you can't form a figure of eight, your back pedal should be strong, your landing should be gentle, and your movements should be relaxed. There are two kinds of landing movements of long-distance running feet: one is to land on the forefoot or the outside of the sole. This method is fast and effective, but it is laborious. Professional athletes who are suitable for improving their performance; The other is the transition from whole foot to forefoot. This method relaxes the muscles behind the legs, saves effort in running, but is slow, which is suitable for most people and beginners, and is very suitable for normal fitness.
Breathing during running is very important. Running belongs to aerobic metabolic exercise, which participates in the circulation of main organs of human body, especially respiratory system. In the process of running, the human body's demand for oxygen is increasing, so we need to pay attention to the breathing rhythm. Under normal circumstances, you can inhale in two or three steps, and pay attention to the rhythm. In the way of inhalation, nasal breathing and nose-mouth mixed breathing should be adopted, so that the tongue can be pressed against the upper jaw to avoid the stimulation of the chest caused by direct inhalation of cold air. In the process of running, because the oxygen supply lags behind the needs of muscle activity, there will be a phenomenon of "inadaptability" in the process of running, which makes people feel heavy legs, chest tightness and difficulty breathing. At this time, it is necessary to appropriately slow down the running speed and adjust the breathing rhythm.
Many people are used to going back to rest as soon as they finish running. Actually, this is not good. After running, the whole body gets activity. At this time, further basic quality exercise can achieve good fitness effect. You can do a set of broadcast gymnastics, and you can also do leg press, kicking, jumping, vertical jumping, one-legged jumping and leg lifting exercises to develop lower limb strength and improve endurance. Don't rush to rest after the whole exercise is finished. You can jump and kick in place, pay attention to the whole body relaxation, swing your arms naturally, and swing your legs alternately back and forth. Then, lift your knees, bend over, make fists with your hands or make a knife, and beat your thighs and calves to fully relax your muscles. Health experts remind you that the first priority of winter health care is exercise, but exercise must be scientific. If you do not exercise properly, you will not only fail to promote your health, but also do harm to your health.
Second, aerobics and skipping rope
Aerobics is an indoor sport that is very suitable for winter. It is the exercise in the previous picture, and both large muscle groups and small muscle groups can participate in the exercise. High-impact aerobic exercise can better exercise cardiopulmonary function and accelerate blood circulation. In addition, shock prevention during aerobic exercise is very important, and it is best to choose air cushion shoes.
Let's talk about skipping rope. In fact, skipping rope is the best exercise for women in winter, which is both economical and convenient.
Rich Sandler, a famous American fitness expert, believes that there are many kinds of skipping rope, which can be simple or complicated, and can be done at any time and learned once. Especially suitable for fitness in low temperature season, especially for women. In terms of exercise, skipping rope 10 minutes is basically the same as jogging for 30 minutes or dancing for 20 minutes. It is an aerobic exercise that consumes less time and energy. For lactating and menopausal women, skipping rope also has a positive effect on relaxing emotions. The swing of the arm and the jump of the leg make the limbs fully active, which is an ideal exercise to promote blood circulation.
In the process of jumping, it should be the sole of the foot, not the heel; Fat people are suitable for lifting their feet and skipping rope at the same time. At the same time, don't jump too high to avoid damaging your joints.
Skip exercise-related reminders
1. The captain should wear soft and light high heels to avoid ankle injury.
2. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency.
3. Choose lawn, wooden floor and mud with moderate hardness as the venue, and never jump rope on the hard concrete floor to avoid damaging joints and easily causing dizziness.
4. When skipping rope, relax muscles and joints, coordinate toes and heels to prevent sprain.
5. Fat people and middle-aged women should adopt the way that both feet rise and fall at the same time, and the jump should not be too high.
6. Before skipping rope, relax your feet, legs, wrists and ankles to adapt to the next exercise.
Third, twist the waist.
"The waist is the house of the kidney", and winter corresponds to the kidney in the five internal organs. Therefore, in winter sports health care, we have to emphasize the sports health care of the waist.
The waist is the part between the bottom of the chest and the pelvis of the trunk. For ordinary people, the more popular explanation is the part of the belt. Remember, the waist doesn't catch cold, so the probability of gynecological diseases in women who usually wear navel-revealing clothes is much higher than that in women who don't wear navel-revealing clothes.
So, how to do waist exercises in winter? Here is a simple and effective exercise method.
First, stand still and put your hands at your sides. Relax and stay in the abdomen. After relaxing, raise your hands to your chest, fingers facing each other, palms facing your chest. At this time, your legs are separated from your shoulders.
With the waist as the support, gently shake your hips from left to right. The whole shaking mode should be the action of the waist, and the legs and upper body naturally shake with the waist. After being able to stand firm well, the range of torsion can be increased. My mind wants the muscles in my waist to strengthen constantly, and the excess fat will be discharged to the ground with the soles of my feet. Relax your shoulders and shake naturally. Run nine laps like this. Shake it 9 times, then shake it 9 times from right to left. Twist for about 3 minutes.
After twisting, pitch and shake back and forth with the waist as the center, and the action should not be too urgent or too fierce. When you swing forward, your back arches slightly forward and your hips push back. When you are skilled, you can slightly speed up the shaking back and forth and increase the shaking range. The time is about 3 minutes.
After the above actions are completed, put your hands on your sides and put your legs together.