First of all, we talked about the first step of indoor fitness in winter, warm-up method. Walk back and forth in the room for a few minutes to make the whole body circulate; Next, lift your legs for one minute and lift your knees to your waist; Next, turn for a minute. Feet are shoulder width apart, and the upper body rotates back and forth from left to right. Don't move too much, so as not to sprain your waist muscles.
After the warm-up, the first section of indoor fitness in winter is strength squat training. The main point of the action method is to exert strength on the abdominal muscles, keep your back straight, don't bow your waist, and open your feet shoulder-width apart, similar to a horse stance just look. When squatting, the thighs should be parallel to the ground, and the knees should not bend beyond the toes, then get up. Cooperate with hand movements during exercise, raise your hand over your head when you get up, and move your hand back to your chest when you squat. This exercise involves the muscles of the whole body, mainly the muscles of the buttocks, limbs and abdomen.
Indoor Fitness in Winter Section 2: Turn back and turn around.
Stand upright, lean back with your right foot about 1 m, and turn right on your upper body 10 times. Then switch to the other side, the left leg retreats and the body turns left. This action exercises the muscles of the limbs, calves and buttocks, as well as the oblique muscles. If you find it difficult to keep your balance, you can slow down the backward speed appropriately.
Indoor Fitness in Winter Section 3: Side Support Exercise
? Lie on your side, supported by elbows, with your forearms touching the ground and perpendicular to your body, and then raise your hips in a straight line from armpit to ankle. Only the sides of your elbows and feet touch the ground. Support each side for 30 seconds. If you really can't hold on, you can also have a rest at 15 seconds.
The last section of indoor fitness in winter: push-ups
Face the floor, keep your back straight, support your whole body with your forearm and forefoot, and exert strength on your abdominal and hip muscles for 30 seconds.
The above is all the contents of the indoor warm-up method I brought to you in winter.
Reading expansion on how to warm up for indoor anaerobic exercise in winter: What should be paid attention to in winter exercise?
(1) Be fully prepared before exercise, which is very important for winter physical exercise. Due to the low outdoor temperature in winter, the elasticity, ductility and joint flexibility of human muscles and ligaments are poor, and the muscles are sticky. Doing warm-up activities can raise body temperature, fully stretch the muscles involved, enhance the elasticity of muscle ligaments, reduce the viscosity of muscles, increase the range of joint activities, and help prevent the injury of muscles, joints and ligaments during exercise. At the same time, warm-up activities can also improve the excitability of the nerve center, enhance endocrine activities, overcome the inertia of internal organs, accelerate blood circulation and metabolism, and better meet the needs of physical exercise. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. Therefore, when doing fitness exercises in winter, especially outdoor sports, we should first warm up. After jogging, unarmed exercise and a small amount of light equipment practice, you can warm up your body, sweat a little, and then join the fitness exercise.
(2) Pay attention to breathing methods in winter sports. Exercise in winter, mainly breathing through the nose, not breathing with an open mouth. Because the nasal mucosa is rich in blood vessels and the cavity is curved, it has a warming effect on the inhaled cold air, which can avoid respiratory tract infection, sore throat and cough caused by cold air directly stimulating the throat. If you do a lot of exercise and can't get enough oxygen by inhaling through your nose, you have to use your mouth to help you breathe. Under normal circumstances, the mouth is open, the upper teeth lightly touch the lower lip, and the tongue lightly licks the upper jaw, so that cold air can enter through the teeth and will not seriously stimulate the respiratory tract when blocked by the tongue.
(3) The thickness of clothes should be suitable for winter fitness. Wear more clothes at first, light and soft, not too tight. After warming up, you should take off some thick clothes. After exercise, if you sweat a lot, you should dry your sweat in time, put on sweaty sportswear, shoes and socks, and wear a hat to prevent heat loss. Besides, when you exercise outdoors, you should pay more attention to keep warm. You will get hotter after exercise, and you always want to cool off, but you must not stand in a windy place to blow. Instead, go back indoors as soon as possible, dry your sweat and put on clean clothes. As the saying goes:? Cold comes from feet? Because people's feet are far away from the heart, there is less blood supply, and the subcutaneous fat of the feet is thin, so the warmth retention is poor. Therefore, it is particularly easy to feel cold feet when exercising outdoors in winter. If the head, back and feet are cold, cold air will invade the body from fur, nose and mouth, which will not only affect the effect of fitness exercise, but also catch a cold and get sick. At ordinary times, some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because rubber-soled shoes conduct heat quickly, the soles of feet are easy to catch cold when not exercising, which may easily lead to chilblain, arthritis and other diseases.
(4) The environment should be comfortable. In winter, people are used to closing the windows when exercising indoors. As we all know, people exhale more than 20 liters of carbon dioxide per hour in a quiet state. If more than ten people exercise at the same time, one hour is more than 200 liters. In addition, the decomposition products of sweat and the bad gas discharged from digestive tract have caused serious indoor air pollution. People will have dizziness, fatigue, nausea, loss of appetite and other phenomena in such an environment, and the exercise effect is naturally not good. Therefore, when exercising indoors, we must keep the indoor air circulating and fresh. In addition, in winter, it is not advisable to do fitness exercises in the yard filled with oil smoke and turbid air. At the same time, we should pay attention to the weather with poor climatic conditions, such as sandstorm, heavy snow or cold weather, and do not engage in outdoor sports for the time being. If you want to exercise outdoors, you should pay attention to choosing sunny and sheltered places.
(5) The exercise mode is suitable for the season. Due to the cold winter, the body fat content has increased compared with other seasons, and the body weight and body circumference have also increased accordingly. Although this is beneficial for thin people to gain weight, the development of muscle contour, line and strength is not ideal. Therefore, winter fitness should improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise at the same time, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat. In addition, pay attention to shorter exercise intervals, especially standing in cold air for a long time outdoors. If the interval is too long, the body temperature will drop, which will easily make the muscles tired from the excited state and increase the viscosity, which will not only affect the exercise effect, but also easily cause injuries during the next group of exercises.
(6) Pay attention to what you eat and drink. Pay more attention to fitness exercise in winter. Because the temperature is low, the heat dissipation of the body is large, the basal metabolism increases correspondingly, and the exercise is large, so the heat consumption is large. So it may be good for friends who want to lose fat, and it is difficult to increase muscle tolerance. So we should pay more attention to the scientific nature of diet. On the contrary, if you seldom go outdoors in winter and don't take part in physical exercise, especially in the north, it is easy to cause fat accumulation because of eating habits. Therefore, generally speaking, it is better to carry out fat reduction training with a scientific and reasonable diet in winter, which is also suitable for providing muscle quality.
(7) Exercise should be moderate. How to master the amount of exercise depends on the age, gender, physical condition and training level of the practitioners. When exercising outdoors, the amount of exercise should not be too large and there should be no sweating. If it appears, it is necessary to adjust the amount of exercise in time. It is also a good method to carry out self-medical supervision in time during exercise and master the amount of exercise according to the observation and experience reflected by various organs. There are two indicators: one is self-feeling. After exercise, the whole body is comfortable, the spirit is happy, the physical strength is abundant, the sleep is good, the appetite is increased, and the limbs are strong, which shows that the exercise is properly mastered. If you feel very tired after exercise, even after a night's rest, you still feel tired and have symptoms such as dizziness, palpitation, nausea, loss of appetite, weakness of limbs and poor sleep. It means that you exercise too much. The second is to measure the pulse. Pulse immediately after exercise, preferably 140- 160 times per minute. If it is lower than this figure, you can appropriately increase the amount of exercise; If it exceeds, it proves that the amount of exercise is too large. It is necessary to adjust the amount of exercise in time. If there is any abnormal situation, it is necessary to conduct a comprehensive inspection in time and pay attention to rest adjustment. The pulse index of middle-aged and elderly people and the infirm can be reduced.
(8) Relax scientifically and actively. Relaxation is a good rest. Don't rush to rest after exercise, you can jump and kick in place. At this time, pay attention to relax the whole body, swing your arms naturally, swing your legs alternately back and forth, left and right naturally, then lift your knees and bend over, make fists with your hands or make a knife shape, and beat your thighs and calves to fully relax your muscles. At the same time, relax. A relaxed and happy mood will have a good promoting effect on the body.
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