What are suitable for indoor sports in winter? Indoor exercise is better than outdoor exercise in winter. Indoor exercise can prevent people from being exposed to smog, which is very effective for regulating and protecting the body. Let's share with you what sports are suitable for indoor exercise in winter.
What is suitable for indoor sports in winter 1 gymnastics
Doing gymnastics at school since childhood is actually quite scientific. This gymnastics is what we call morning exercises, suitable for students. Actually, we can do it ourselves at home.
dance
Exercise should not be too strenuous in the morning, but dancing is very suitable for morning exercise. You can split your legs and twist your waist in the morning to get your whole body moving.
Jump.
Jumping up is also very suitable for morning exercise, which can not only increase flexibility, but also be more suitable for warming up.
taiji
Taiji is very gentle, especially suitable for the elderly to practice. You don't need to sweat, your hands and feet can move, and it's good to exhale and inhale.
go for a walk
It's good to walk indoors. Just do some exercise and warm up.
sit-up
To lose weight, you can do some sit-ups, make the meat on your stomach soft, and practice muscle building.
What are suitable for indoor sports in winter? 2 long-distance running
Dry and cold air in winter will increase the load on the respiratory system, and smog will cause irreversible damage to the lungs. If you exercise on the treadmill indoors, you won't have these worries. It has been determined that running 5000 meters in 25 minutes or running 3000 meters in 16 minutes can effectively reduce the cholesterol in the blood and have a good preventive effect on coronary heart disease, hyperlipidemia, arteriosclerosis and other diseases.
Traditional health-keeping exercise
Huangdi Neijing says that keeping in good health in winter: "If the cold is removed, it will be warm, without skin leakage". It says stay away from the cold in winter, stay close to warm places, and don't sweat excessively, so as not to hurt the yang. Tai Ji Chuan, Baduanjin, Wuqinxi and other traditional health-preserving exercises in China are less intense, and will not let the yang dissipate excessively, which is just suitable for winter sports.
Based on the theory of Yin-Yang movement in the Book of Changes, Taijiquan can make people's heart, qi and movement integrated into one, make people's spirit harmonious and happy, make the meridians and qi and blood unobstructed, and make the viscera function vigorous, thus achieving a healthy state of "Yin and Pingyang secret"; Baduanjin has a good function of regulating viscera function; Wu Qin Opera was created by Hua Tuo, imitating five animals: tiger, deer, bear, ape and bird, which has a good health preserving effect. "The Biography of the Three Kingdoms Wei Zhihua Tuo" records: "If it is universally applicable, it will have sharp eyes and ears and firm teeth."
yoga
Research shows that yoga can promote physical and mental health, has a positive impact on human nervous system and gland secretion, and has a certain preventive and therapeutic effect on diseases such as lung disease, hypertension and diabetes. At the same time, it also has the function of shaping and beautifying. Friends who don't like high-intensity exercise can choose yoga to relax and achieve the unity of body and mind.
Precautions for indoor sports in winter:
1, do warm-up activities. In winter, the climate is cold and human muscles are relatively stiff. Warm-up activities should be carried out before exercise to prevent muscle strain and joint sprain during exercise.
2. Pay attention to air circulation. Because of the cold weather in winter, indoor windows are generally closed. However, in the confined space, the air circulation is not good, and people will exhale a lot of carbon dioxide during exercise, which leads to the increase of carbon dioxide concentration in the confined space, making people prone to nausea, dizziness, loss of appetite and other discomfort. Therefore, attention should be paid to air circulation when exercising indoors in winter.
3, the amplitude and intensity of exercise should not be too great, just a little sweat; Dry the sweat in time after exercise, add clothes to keep warm and avoid catching a cold.
In addition, "Su Wen Si Qi Diao Ling" records: "In winter and March, this is called closed Tibet, and there is no day to disturb it. Get up early and go to bed late, be sure to wait for the sun. " It can be seen that sleep is also very important in winter. It is necessary to ensure adequate sleep in order to keep the yang in the body.
Of course, the "hiding" here means that the yang is hidden inside, and the vitality is latent, that is, the yang in the body is hidden in the abdomen to warm the limbs, bones and muscles, and viscera to resist the cold environment in winter. Proper exercise in winter can ensure the normal operation of yang, while excessive exercise will make yang too catharsis. When you exercise, your body will be slightly hot and sweaty, so don't sweat.
What is suitable for indoor sports in winter 3 1, skipping rope
Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. There are many kinds of jumping patterns, some simple and some complex, which are especially suitable for the low temperature season like winter. The advantage of skipping rope is that it takes less time and consumes more energy.
2. Yoga
The air in winter is dry and cold, which is very irritating to people's respiratory tract and not suitable for strenuous exercise. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological stress through postures, breathing and meditation. It moves very slowly and will not cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body.
Matters needing attention in winter exercise
1, watch the weather outdoors. The temperature is lower than-10℃. Too low temperature will not only greatly reduce the quality of exercise, but also be easy to get hurt. On windy days, exercise in this environment is easy to cause cold and chapped skin; On a foggy day, smog can stimulate the respiratory mucosa, which can induce rhinitis, asthma and other attacks.
2. The preheating time should be long. Warm-up activities before winter sports must be fully in place, otherwise it is likely that muscle strain and joint sprain will be caused by low temperature, reduced muscle extensibility and stiff joints.
Generally speaking, the warm-up before exercise lasts about 5 minutes, but the warm-up time in winter is twice as long, and it is best to reach 10~ 15 minutes. When warming up, it is best to do dynamic stretching first, and then do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open.
3, clothes should not be too tight or too thick, do not wear a mask. Winter sports clothes should be light and soft, not too tight. You can wear more at first, warm up until your body gets hot and starts to sweat, and then take off the extra clothes.