1 hiking
Compared with other fitness activities, hiking should be the easiest to achieve.
Hiking, insisting on lasting benefits, will make people out of fatigue and feel refreshed. But the way of walking is also very particular.
Walking style: the effect is to relieve stress. Every time it is about 2 kilometers, the walking frequency is 50 ~ 70 steps per minute, 3 ~ 5 times a week, and the gait is relaxed. When walking, the head, shoulders, hips, knees and feet are in a straight line, and this posture called "spine impartiality" should be maintained throughout the walking process.
Stride: The effect is to strengthen bones and muscles. 2 ~ 3 kilometers each time, no less than 100 steps per minute, 4 ~ 5 times per week, and the stride length should be increased.
Race Walking: The effect is to control weight. Not less than 3 kilometers each time, not less than 100 steps per minute. Gait: Go all out, exert strength with 10 toes every step, and increase hip swing to make people feel upward, no less than 4 ~ 5 times a week. Walking race can reduce the possibility of hypertension, diabetes, cholecystitis, heart disease and obesity.
Quick steps: the effect is to promote heart health. 2~3 kilometers each time, about 120 steps per minute, 3~4 times a week.
2 jogging
Jogging is an ideal exercise, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, and relieve cerebral arteriosclerosis. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life.
You should wear warm and thick clothes when running outdoors in winter. 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.
3 bicycles
Cycling can prevent brain aging, improve heart and lung function, exercise lower limb muscle strength and enhance overall endurance. Cycling has the same effect on visceral endurance exercise as swimming and running.
This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also exercises the muscles of neck, back, arms, abdomen, waist, groin and buttocks. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.
4 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 is slow and won't cause sweating all over. Long-term practice of yoga can regulate the internal organs, eliminate toxins in the body and soften the body. Perfect for this timid winter. Seasonal exercises help to stretch bones and muscles.
climb the stairs
Now the houses are basically elevators, and I believe many of our friends have never walked the stairs.
It's cold outside in winter, so we can climb stairs indoors to exercise, which is also a very good method. We can choose the appropriate speed and intensity according to our physical strength, which is very good.
When climbing stairs, the speed should not be too fast and the amount of exercise should not be too large. It should be gradual and persistent.
6 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.
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. Because if an athlete falls into an adjacent fairway and people here are pitching, there will be great danger.
Kicking shuttlecock and playing badminton
Choose a warm afternoon, go to the park, find an empty place, make a circle with a few friends and kick shuttlecock. The cold in winter disappears completely without a trace, and it can also exercise well.
Besides, playing badminton together is also good. Of course, choose windless weather instead of playing with the wind.
Don't think that staying at home with a hot water bottle in winter won't be cold, especially friends in Guilin. Moderate exercise, but not so cold. Just try it.