Recommend several indoor sports that suit you. Winter is coming, are you bound by a comfortable bed and indoor heating? I can only go out with two cold eyes at most, and I just want to stay indoors, let alone walk around outdoors. Let's take a look at indoor sports suitable for winter.
Indoor sports are suitable for winter 1 skipping
Jumping rope can exercise your quadriceps, hamstring and abdomen, and drive the whole body to exercise. This is a sport suitable for all ages.
When skipping rope, keep your knees bent and your elbows bent at your sides. You don't have to jump too high. Might as well just skip skipping rope. This can save physical strength and prevent fatigue too quickly. You can adjust the skipping frequency according to your exercise. You can jump continuously for 4 minutes, then relax 1 minute, and gradually extend the time after mastering the skipping skills until it reaches more than 20 minutes.
yoga
Indoor yoga exercise is a very good choice, which can not only achieve the effect of losing weight, but also help you relax and improve your body's operational ability.
Iyengar yoga, Yin yoga, relatively gentle flowing yoga, Hada yoga and other yoga that pay attention to body coordination are all less difficult yoga methods. People only need a yoga mat at home, and they can follow it by turning on the exercise software.
Abdominal rolling
Abdominal roll exercise mainly exercises the strength of the lower abdomen, especially suitable for winter.
Athletes can lie on their back on the yoga mat, bend their knees, put their feet flat on the ground, then lift their bodies like sit-ups, put their hands behind their heads, lift their knees against their chests, and then slowly put them down, but keep their lower back on the ground and focus on using abdominal strength. Beginners can do 2 or 3 groups at a time, 30 to 50 times in each group. When they are familiar with it, they will do "abdominal abuse", each group 100 times, challenging themselves.
body-building
Lack of exercise in winter leads to fat accumulation. Aerobic exercise can shape the local area, improve the digestive function of the intestine, and achieve the effect of reducing food intake. With rhythmic music, burn fat fully in changing movements, even if you exercise for a long time, you won't feel bored.
hula hoop
When turning the hula hoop, focus on the waist muscles, drive the back muscles and abdominal muscles, and make full use of the surrounding deep muscles. In particular, the hula hoop special for weight loss exercise can rotate at high speed, which brings less load to the body and better weight loss effect. At the same time, it can also accelerate metabolism and improve obesity.
In-situ operation
Running in situ is very suitable for indoor running in winter, which is convenient and fat-burning. Draw a circle around yourself. Just stand in the circle and run like standing still, and push your legs up so that your whole body is in a state similar to running, so that you can lose weight without being too tired. For those who have just started running, it is recommended to run in place for 15 minutes, and the running time can be gradually increased after getting used to it.
Indoor sports suitable for winter 2 In addition, indoor sports should be prepared like outdoor sports to avoid injury.
Do warm-up exercises.
Whenever you do any exercise, you should warm up first, and the warm-up time should reach 15 to 20 minutes. Especially in equipment training, it is necessary to warm up all parts to avoid muscle strain and joint sprain.
Adjust exercise time
Because young people's metabolism is fast, it is suggested that they can exercise in the morning or at noon, and their physical fitness will recover quickly after exercise without affecting their daily life. Middle-aged and elderly people suggest to exercise at 6-8 pm, and the exercise form is preferably mild.
Regular window ventilation
Although the weather is cold, it is best to ventilate indoors regularly. It is advisable to ventilate for 20 minutes in the morning, noon and evening every day, which can remove some harmful gases in the indoor air every time. If many people are exercising at the same time, it's best to open the window slightly to avoid high indoor carbon dioxide concentration.
Indoor sports suitable for winter Pay attention to three points 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.