Skipping rope is a very effective aerobic exercise, which can consume 400 calories in 30 minutes. It is a kind of fitness exercise that is not known to the public. 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.
2. Yoga
The air in winter is dry and cold, which is very irritating to people's respiratory tract and not suitable for strenuous exercise. 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.
Matters needing attention in winter exercise
1, watch the weather outdoors. The temperature is lower than-10℃. Too low temperature will not only greatly reduce the quality of exercise, but also be easy to get hurt. On windy days, exercise in this environment is easy to cause cold and chapped skin; On a foggy day, smog can stimulate respiratory mucosa and induce rhinitis and asthma.
2. The preheating time should be long. Warm-up activities before winter sports must be fully in place, otherwise it is likely that muscle strain and joint sprain will be caused by low temperature, reduced muscle extensibility and stiff joints.
Generally speaking, the warm-up activity before exercise is about 5 minutes, but the warm-up time in winter is twice as long, and it is best to reach 10~ 15 minutes. When warming up, it is best to do dynamic stretching first, and then do brisk walking or jogging with a certain intensity until you sweat slightly and your pores open.
3, clothes should not be too tight or too thick, do not wear a mask. Winter sports clothes should be light and soft, not too tight. You can wear more at first, warm up until your body gets hot and starts to sweat, and then take off the extra clothes.
Need special reminder, don't wear a mask when running in winter, because most masks are not breathable enough. When running, the air circulates in the mask, which not only lacks fresh oxygen, but also inhales too much waste carbon dioxide, making people dizzy and short of breath. If you are afraid of cold air, you can use a triangle towel to keep warm from the wind.
4. It is best not to breathe with your mouth. In cold weather, you should mainly breathe through your nose, not open your 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.
People's Network-Winter is more suitable for aerobic exercise, and the temperature is too low for exercise.