Eight sports
Choose the one with small exercise range and high heat consumption. This is because the winter climate is cold and easy to break out, which easily causes physical discomfort. Young people can choose high-intensity running, which can consume more calories and take longer than spring and summer 10 ~ 15 minutes. Middle-aged people can choose brisk walking, jogging, climbing stairs and other low-intensity ones. The physical condition of middle-aged people generally shows a downward trend. Don't give up fitness because you are busy with work, otherwise winter will be a "hiding" season.
1, jump rope
Skipping rope is a very effective aerobic exercise. Skipping rope can consume 400 calories and is a very popular sport. 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.
In view of the unique role of skipping rope for women, French fitness expert Mock specially designed a "gradual skipping plan" for athletes. When I am a novice, I only jump in one place 1 minute; After 3 days, you can jump continuously for 3 minutes; Jump continuously after 3 months; After half a year, we will carry out "serial jumping" every day (for example, jumping for 3 minutes at a time, ***5 times) until jumping for half an hour at a time. Jump for half an hour at a time is equivalent to jogging.
Step 2 take a walk
As the saying goes, people get old when they get old. The first advantage of walking is waist and legs, which promotes the flexibility of lower limbs. Chinese medicine believes that the waist is the "house of kidney", and a good waist will benefit the natural kidney; The kidney governs the bone, so walking can also effectively prevent osteoporosis. Many people complain all day that they are stressed and have no time. In fact, walking is just an "ideal antidote" to treat emotional tension and relieve stress.
When walking, you should. If you are in good condition, you can walk five times a day before, and you can walk twice more today; Originally, the whole journey took 15 minutes. It can be done a little faster today, 12 minutes. Or conversely, the standard amount of exercise in Dallas to the auditorium is only a little sweat, but if you are sweating and out of breath, that's it and you must adjust it. Hold your head up and chest out, your abdomen and hips are slightly gathered, your shoulders are relaxed, your arms naturally droop and swing back and forth. When walking, the heel touches the ground first and then transitions to the forefoot. The stride varies from person to person. People who are tall, young and physically fit can stride, and vice versa. If the pace is faster, you can add the action of bending your elbow and swinging your arm.
Step 3 ski
Skiing is the most important sport in winter. It not only brings you speed enjoyment, but also exercises your balance, coordination and flexibility. This exercise is not strenuous, but it can exercise the whole body. Can exercise the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and almost all joints of the human body, can activate the rigid body, enhance the flexibility of the body and lose excess fat.
Before ice and snow sports, you must prepare enough warm clothes and try to put on professional ski clothes, gloves and ski cap. Due to the strong sunlight reflection in snow, you should wear professional ski goggles to avoid snow blindness. During exercise, clothing can be reduced appropriately according to the degree of body fever to improve human comfort. After the exercise, you should go back indoors as soon as possible to avoid catching a cold.
Step 4 jog
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease and joint range decrease at low temperature, a little more exercise will easily cause strain. So we can change our habitual running to jogging, and at the same time change our morning running to morning 10 or afternoon. This can effectively avoid excessive body consumption and avoid harm to the body.
When running outdoors in winter, people should wear warm and thick clothes. When the temperature, customs and other conditions change, you can put on or take off several layers to adapt to the change. At the same time, you should ensure the high permeability of underwear to prevent excessive sweat from gathering around your body during running in winter. Of course, you should also prepare a breathable coat made of wind-proof and waterproof materials.
5、
Since the air is dry and cold in winter, which is harmful to people's respiratory tract and not suitable for strenuous exercise, let's do some simple and comfortable exercise indoors, which is a very good choice. Yoga, a mysterious movement from ancient India, balances and relieves the nervous system through postures, breathing, meditation and other exercises. It moves very slowly and will not cause sweating all over. It can expel toxins from the body and soften the body for a long time. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.
When you study on CD-ROM, you must be careful not to study while watching CD-ROM. You should practice after watching the CD. Because yoga pays attention to meditation and concentration, if you watch and do it at the same time, it is difficult to complete meditation and can't achieve the real purpose at all.
Step 6 climb stairs
Climbing stairs is a more intense form of aerobic exercise, and exercisers must have good skills. Generally, walking, running, multi-stage jumping and jumping are adopted. Exercisers can choose the one that suits them according to their physical condition and environmental conditions. Beginners should start slowly, lasting for 20 minutes, and gradually accelerate with the improvement of physical fitness.
When climbing stairs, the speed should not be too fast and the amount of exercise should not be too large. If a stair group has 12 steps, taking the height of each step as 20cm, when starting exercise, you can climb four steps at the speed of 1 minute, that is, it takes about 1 second to climb 1 step and 3 seconds to turn the platform. This speed is relatively safe, and will not cause adverse reactions to internal organs and various parts of the human body. It can be accelerated appropriately in the future. Beginners usually exercise 5 to 5 times at a time. Later, with the enhancement of physical strength, the time and frequency can be gradually increased.
7. Pilates Fitness Method
Like yoga, Pilates pays more attention to the exercise of core muscles. Pilates is also a kind of exercise with little exercise but high consumption. Yoga lies in stretching and pays more attention to shaping. Although winter is coming, the MM who love beauty should not give up on themselves. It is very beneficial to practice Pilates on a mat in a warm room.
Office workers exercise less and often sit for a long time, which is easy to cause edema due to poor circulation in the lower body. Using side leg lifts before going to bed can improve the edema problem, and can also stretch the muscles on the outside of the thigh to make the legs feel more slender. Lie flat and bend your knees, so that your feet are on the bed and your hands are naturally open to both sides. Drop your knees to the right, lift your left leg straight to the right, hold the toe of your left foot with your right hand, stay for 20 seconds to change sides, and do it four times on each side.
8.bowling
Many people regard bowling as a kind of entertainment. In fact, bowling can exercise more than 200 muscles as long as it is done correctly. Freezing in winter can not only reduce stress, but also avoid respiratory tract caused by outdoor sports.
Bowling has many manners, but it also plays a role in safety protection. According to the rules, you should wait until you get close to the fairway, especially the right fairway, before you shoot. Experts explained that it would be very dangerous if an athlete fell into a neighboring fairway and people here were pitching. Experts also remind everyone not to walk into the fairway. Because there is oil on the fairway to reduce the friction of the ball rolling, it is as slippery as walking on ice, which is very dangerous. If something falls on the fairway, be sure to ask the staff to help pick it up.
It plays a great preventive role, especially in this season, and it can also exercise a person's tenacious willpower. But in winter, the air is dry and cold, which is harmful to people's respiratory tract and not suitable for strenuous exercise. Therefore, "practicing Sanjiu in winter" is not suitable for the elderly. If you exercise, you must exercise after sunrise and before sunset.