Matters needing attention in practicing breathing exercises in winter. It is very cold in winter. If you don't pay attention, it will give cold evil an opportunity to break through your nose and throat mucosa. So what are the precautions for practicing breathing exercises in winter? Let's take a look with me and learn about the precautions.

Precautions for practicing breathing exercises in winter 1 First, prevent obesity.

When the weather is cold, some people's diet will be high in calories and fat, which will cause obesity. You can eat vegetables before every meal, because vegetables are low-fat and low-sugar foods, which can give people a feeling of fullness and reduce the intake of high-fat and starch foods. In addition, you can also choose oats or brown rice as the staple food, which can promote gastrointestinal peristalsis, make your stomach feel full and relieve serious constipation. Replacing sugar food with fruit can not only meet people's demand for sweetness, but also absorb vitamins and minerals.

Second, prevent getting angry.

In winter, there are many people and clothes, the room temperature is high, the activity is reduced, and the heat is easy to accumulate in the body without being distributed. Coupled with a high-calorie diet, it will cause lung fire or stomach fire, thus inducing gastrointestinal diseases or upper respiratory diseases. In winter, you can eat some cold foods, such as lotus seeds, radishes and Chinese cabbage.

Third, replenish more body fluids.

In winter, the weather is dry and cold, and the skin is prone to lack of moisture. In addition, staying in a heated room will aggravate the dryness of the skin, leading to dry skin peeling. Winter diet should be supplemented with fluids, such as green leafy vegetables and fruits, various soups and jellies, to increase skin moisture and keep skin moist.

Fourth, prevent respiratory tract infection.

In winter, the temperature is low and windy, and the air is too dry, which will bring some harm to the respiratory tract and increase the chance of pneumonia, cold and bronchitis. Therefore, it is necessary to supplement nutrition. Eat more eggs, milk, lean meat and fish rich in high-quality protein to enhance the immune system. In addition, vitamin C should be supplemented to dilute toxins in the body and improve the ability to resist viruses and bacteria. In winter, the air dust content is relatively high, and there are many foggy days, so the nasal mucosa is easy to be damaged. Therefore, it is necessary to drink more water and keep the nasal mucosa moist, which will help to resist cold and viruses and help to expel toxins from the body.

Matters needing attention in practicing breathing exercises in winter 2 1. Prepare for the activity.

Before running in the morning, it is best to drink a cup of warm water to replenish water and increase blood flow speed. Before going out, you should empty urine, rub your hands and face to increase blood circulation in these parts, and fully exercise your limbs, chest, back, abdomen, waist and ankle by doing exercise or jogging in small steps. We should also increase or decrease clothes according to the temperature change and choose soft and comfortable running shoes.

2. Pay attention to traffic safety

Long-distance running on the road should pay attention to traffic safety, not too hard. In long-distance running, it is necessary to maintain the coordination and stability of limb activities, land on the ground with the forefoot or the outside of the forefoot, and then transition to full-sole landing. This can not only reduce knee joint injury, but also save physical strength and improve speed.

3, nose and mouth.

Breathing through the nose is conducive to ensuring the temperature and cleanliness of the air, but in the case of deep and urgent breathing, breathing through the nose alone can not meet the needs of the body. At this time, you need to use your mouth to help you breathe, but don't open your mouth too wide, you can open it half way, so that the tip of your tongue is close to the upper jaw to avoid dry throat. At the same time, it can relieve sore throat, chest pain or abdominal pain caused by inhaling a lot of cold air.

4. Exercise moderately

When fatigue, loss of appetite and lack of exercise occur, except for some special circumstances, it is likely to be caused by excessive exercise. At this time, the mileage of long-distance running should be reduced. At the end of the long-distance running, you should pay attention to organizing activities, doing some unarmed exercises and taking a deep breath. Soak your feet with hot water before going to bed.

In case of rain and snow, you can exercise indoors instead.

For example, running in place or supporting high leg lifts to prevent trauma.

6. First, prevent colds.

The fundamental measure to prevent and treat colds is to exercise regularly to improve the body's resistance and cold resistance. After exercise, the capillaries of the body are all opened, and the sweat pores are also opened. If you take off your clothes for a happy time and catch a cold, it's really not worth it. So dry your sweat after exercise, get dressed, take a shower later, and put on dry and soft clothes after taking a shower. Never wear sweaty clothes. In addition, "physical desire is small and extremely tired." This is an important measure to prevent colds. Excessive physical exercise can easily lead to excessive fatigue, reduce the body's resistance and easily catch a cold. Therefore, we should pay attention to arranging the amount of exercise in winter.

7, to prevent damage

In winter, under the stimulation of cold, the human body reflexively causes the contraction of muscles and blood vessels, thus reducing the elasticity of muscles and ligaments and the range of motion of joints. In addition, due to vasoconstriction, slow metabolism will inevitably lead to hypothermia. After hypothermia, the fat in the muscle is gelatinous, which greatly increases the viscosity of the muscle: in this case, strenuous exercise often causes strain on the muscles, tendons and ligaments. Therefore, before engaging in strenuous activities, we should make full preparations to effectively prevent sports injuries.

8. Prevent frostbite

Frostbite is a reflex contraction of blood vessels caused by cold stimulation in a certain part of the body, which leads to tissue ischemia, hypoxia, malnutrition and damage to nerve and muscle tissue. Frostbite generally occurs in hands, feet, ears and nose tip. To prevent frostbite, we should do the following work: First, insist on winter training to improve the cold tolerance of the body; Second, clothes, shoes and socks should be suitable to avoid tying them too tightly and affecting blood circulation, while keeping them dry; The third is to exercise in the early morning or when the temperature is low. Wear cold-proof equipment and take it off during exercise until your body is hot.