First, healthy exercise in winter
1 yoga
Because the air is dry and cold in winter, it is very irritating to people's respiratory tract and not suitable for strenuous exercise, so let's do some simple and comfortable exercise indoors. Yoga is a good choice. 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. It is most suitable for practicing in this timid season of winter, which helps to stretch your bones and muscles.
2. 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 their figure. It is very beneficial to practice Pilates on a mat in a warm room.
3. badminton
If you don't like this slow sport, I recommend you to practice Dānlín's favorite badminton. Badminton is an indoor sport that makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match. It is worth noting that when you leave the venue, you should add clothes in time to prevent colds.
4. 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. It is very cold in winter. At this time, several friends go bowling together, which can not only exercise, reduce stress, but also avoid respiratory tract irritation caused by outdoor sports.
Step 5 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.
Step 6 take a walk
White-collar workers at work take a walk in the sun during lunch break, which is actually a good way to exercise. Walking 3-5 times a week is helpful to relieve stress and eliminate the tension of shoulder, back, waist and abdomen muscles, gluteal muscles and foot muscles. In addition, walking more can also increase the number of sedative hormones that make people sleep soundly and make you sleep well.
7.skiing
Skiing is the most essential exercise 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.
8. soak in hot springs
Although soaking in hot springs is not an active exercise of the human body, it can also help to enhance physical fitness and consume calories. In addition, soaking in hot springs can relax the muscles and joints of the whole body, eliminate fatigue, dilate blood vessels, promote blood circulation and accelerate human metabolism. In addition, most hot springs are rich in chemicals, which are helpful to the human body. Imagine how wonderful it is to soak comfortably in warm spring water in the cold.
Second, the winter health precautions
1, beautiful "frozen" people are harmful to health
Many female compatriots who love beauty like to wear short skirts or shorts even in winter, or just wear a thin layer of clothes for fear of appearing bloated, so as to maintain their posture and demeanor. However, from the perspective of TCM health care, hiding is the main thing in winter, and it is necessary to avoid exposing the body and skin to the outside world. Although it is the nature of young women to love beauty, even if they love beauty, they should not sacrifice their health.
Don't lose weight in winter.
Girls who love beauty want to lose weight all year round. In fact, whether it is diet, exercise or drug diuresis, it consumes a lot of calories to lose weight in a short time. This belongs to the category of "catharsis" in traditional Chinese medicine and is not suitable for winter. In nature, bear knows how to eat fat in winter to survive the winter smoothly. The so-called survival of the fittest, creatures have their own way of life to adapt to nature, can't humans replace it?
Don't stay up too late.
In winter, the nights are long and the days are short. People should also conform to nature and increase sleep time, so as to nourish Yuan Yin and Yuanyang. In fact, staying up late in winter is more harmful than usual, so it is best not to stay up late as much as possible. In winter, we should pay attention to "closing Tibet" and "keeping it warm when it is cold".
4. Avoid "cold" fitness
Winter swimming and cold water bath sound healthy. But from the perspective of Chinese medicine, it is not suitable for women. Dr. Fan Yupeng said that most modern women are physically weak because of their fast pace, high pressure and irregularity in work and life, especially in winter swimming. In fact, whether it is winter swimming or taking a cold bath, it seems to be a form of exercise. In fact, the body needs a lot of yang to resist the cold, which is especially unfavorable for women with weak constitution. If you take a "cold" fitness method for a long time, it may even lead to some internal medicine and gynecological diseases. Therefore, keeping in good health in winter is the only rule.
5. Don't do sports that sweat too much.
Exercise is good for your health, but from a health point of view, don't do too much strenuous and sweaty exercise in winter. Chinese medicine believes that sweat belongs to the category of "body fluid". After strenuous exercise, the pores are opened, and the yang is discharged with sweat, which is easy to cause the pattern of "qi injury and body fluid injury". Winter is dominated by "sealing", which is the season of "saving energy". Yang spirit leaks out, body fluid is damaged, and fatigue, cold, dizziness and cold hands and feet are easy.
As for the limit of moderate exercise, it should be decided according to everyone's specific situation. People who exercise regularly do not necessarily sweat when they play badminton for half a day, while people who seldom exercise will sweat all over after a little exercise.