Small knowledge of winter sports, sedentary office workers and student parties all need exercise. This sport can help us exercise well. Active exercise is also an attitude towards life. Exercise can lower the blood sugar of the body. Let's take a look at the little knowledge and knowledge of winter sports with me.

Winter sports tips 1 sundries

Under normal circumstances, running in winter should not be too long, and it is best to keep it within half an hour every day. This time should be controlled by your own biology. Don't bring your mobile phone and watch when running in winter, or you will unconsciously look at the time when running, which will ruin the happiness of running freely.

Breathing correctly can play winter running.

The ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. On the other hand, there are more and more cars in Guangzhou. The exhaust gas emitted by these cars contains harmful pollutants such as nitrogen oxides, hydrocarbons and lead, which will also gather on the ground in the morning. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body.

Fitness in winter should be around 10 hour. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. At this time, the photosynthesis of plants is also relatively strong, which will release oxygen beneficial to human body and people's mood is relatively stable. In addition, the temperature is low in winter morning and will not be relieved until half an hour after the sun comes out.

Wrong running breath: Breathe completely with your mouth.

Breathing through your mouth while running, although you can breathe in more air, is not necessarily a good thing. In winter, a lot of cold air enters the trachea and throat, which is easy to cause cough, tracheitis and abdominal pain; Inhalation through the mouth in spring will directly inhale the dust and bacteria in the air into the body, which is easy to cause other diseases.

Use nasal inhalation only during warm-up running.

Breathe through your nose at the beginning of running or when you are running slowly. Because there are rich blood vessels in the nasal cavity, it can increase the temperature of the air passing through; The nasal mucosa secretes liquid, which can increase the humidity of the air passing through it; Nasal hair and nasal mucosa secretions can also block and remove dust and bacteria, which has a certain protective effect on the respiratory tract.

Breathe through your nose and mouth in the middle of the run.

After running a certain distance or faster, the ventilation per unit time will increase several times to dozens of times than when it is quiet. Breathing only through the nose can't meet the needs, and it is uncomfortable to hold your breath, so you must add mouth breathing. Use your mouth and nose together. It should be noted that you can't breathe with your mouth wide open. You should inhale through your nose and exhale only through your mouth. The method of mouth breathing is: slightly open your mouth, gently grind your teeth, roll up the tip of your tongue, lick your upper jaw slightly, and let the air squeeze out through your teeth. When breathing, pay attention to uniformity and rhythm. Exhale should be short and powerful, and the depth should be appropriate; Inhale slowly and evenly.

Breathing should also be closely coordinated with footwork to better meet the body's demand for oxygen, so that it will feel light and natural when running. The matching method should be two steps and one call, and then two steps and one suction; Or inhale in three steps and inhale repeatedly. When accelerating halfway or sprinting at the finish line, the depth and rhythm of breathing can be deepened and accelerated with the acceleration of pace. Of course, one more thing is to pay attention to increasing or decreasing clothes in time, otherwise you may be attacked by a cold if you are not knocked down by the virus.

Run correctly, pay attention to the action of landing and master the rhythm of breathing.

Many people are used to running as soon as they go out, which is actually bad for their health. It is best to rub your hands and face first, turn your ankles and knees, and finally take a deep breath to adjust your psychological mood.

When starting, your upper body leans forward slightly, your eyes look straight, your arms swing naturally with the rhythm of running, your toes are facing straight ahead, your hind legs are hard, and you land gently. There are two movements in long-distance running: one is that your forefoot and outer palm land first, which is suitable for fast professional athletes, and this movement is more laborious; The other is the transition from the sole to the forefoot, and the muscles behind the legs are relaxed. This action is labor-saving to run, but it is slow and suitable for most beginners.

Conclusion: The above introduces the problems that should be paid attention to in winter fitness exercise and how to adjust your breathing in winter running. I believe that through the above introduction, everyone can understand this knowledge well. I wish you good health and all the best!

Winter sports tips 2 sports injuries that are easy to occur in winter

muscle strain

During winter exercise, due to the cold weather, the contraction and stretching properties of human muscles are poor. If the body is suddenly overloaded without preparation, it is particularly easy to cause strain and tear of muscles and ligaments. After muscle strain, there will be local pain, tenderness, swelling, muscle tension, spasm, dysfunction and other phenomena, and in severe cases, there will be symptoms such as subcutaneous bleeding. Therefore, the warm-up exercise takes a little longer than usual, so that the flexibility and strength of the body can meet the needs of exercise.

Cardiac pressure

Winter is the season of high incidence of heart disease. The data shows that the probability of heart attack in winter is 50% higher than that in summer. During this period, sudden heavy exercise will cause extra pressure on the heart, reduce the blood supply capacity, cause hypoxia in the body, and increase the chance of illness. It is suggested to carry out low-intensity aerobic exercise before exercise and gradually transition to strength training. After strenuous exercise, exercise such as walking slowly should be carried out to restore the stability of blood pressure.

cold

Whether in the gym or outdoors in winter, we should pay attention to the problem of catching a cold. In this season, because the temperature difference changes greatly, it is easier to sweat. When exercising, if you want to reduce your clothes, don't take off too much at a time. You should wait until your body is fully heated before you can gradually reduce your clothes. In addition, keep warm after sweating and don't wear wet clothes for a long time.

Principles of preventing sports injuries

Fully preheating

Warm-up exercise can promote the blood circulation of human body, make the organs and systems of human body enter the state of exercise from a quiet state, adapt to the needs of fitness exercise, help oxygen to input energy substances to muscles in time at work, and at the same time discharge metabolites (such as lactic acid) in time. In addition, warm-up can increase the temperature of muscles, ligaments and joints, improve the mobility of joints and ligaments, not only improve the quality of exercise, but also prevent sports injuries. Warm-up usually takes 10 minutes. But in winter, the warm-up time can be slightly extended to 15~20 minutes. Note: The warm-up time should not be too long or too short. Too long warm-up time will lead to excessive physical exertion and affect formal exercise. A short warm-up will lead to insufficient exercise.

Tidy up and relax.

After winter sports, you must do some exercises to tidy up and relax. This can make the human body enter a quiet state from a moving state. In the process of exercise, the energy metabolism and synthesis of human body is a process of strengthening and improving muscles, and various organ systems maintain a high level of operation. Completing relaxation exercise after exercise is helpful to relieve muscle spasm, maintain a certain oxygen level, strengthen the discharge of waste after exercise and relieve exercise fatigue. If you engage in other things immediately after winter exercise, it is easy to have uncomfortable symptoms such as muscle pain or joint injury. Completion and relaxation exercises can be completed by selecting or stretching in the opposite direction.

Reasonable diet

A reasonable diet is one of the important factors to accelerate physical recovery and eliminate muscle soreness. After winter exercise, the food should be balanced and varied to avoid partial eclipse. When sweating in autumn and winter, light salt water or sports drinks should be added to keep the acid-base balance in the staple food. If the protein is too high, the acidic substances in the body will increase, thus reducing the alkali reserve in the blood, which is not conducive to the recovery after physical exercise. Generally speaking, the reasonable ratio of carbohydrate to protein is 7:3.

Ensure rest

After a lot of exercise in winter, the body, motor organ system and physiological function are often in the lowest state. At this time, physical strength is easy to overdraw and muscle cells are damaged a lot. Proper rest is conducive to speeding up the recovery of physical strength. If the rest time is not enough, it will lead to insufficient sleep, affect the performance of the next training, and leave hidden dangers for sports. It is reasonable to arrange 1-2 days of rest every week in winter.