1. Rope skipping
Rope skipping is a very effective aerobic exercise, skipping rope can consume 400 calories in 30 minutes. Obscure bodybuilding. There are many kinds of jumping gods, some simple and complex, especially suitable for low temperature seasons such as winter, skipping rope has the advantages of less time-consuming and high energy consumption.
In view of the unique health care effect of skipping rope on women, French fitness expert Mock specially designed a “skip rope progressive plan” for female bodybuilders. When you are a beginner, you can only jump for 1 minute in place; after 3 days, you can jump for 3 minutes; after 3 months, you can jump for 10 minutes; after half a year, you can perform “series jumps” every day (for example, jump for 3 minutes each time, a total of 5 times) , until you jump for half an hour in a row. Jumping for half an hour at a time is equivalent to 90 minutes of jogging.
2. Go for a walk
As the saying goes, old legs get old first. The first benefit of walking is to exercise the waist and legs and promote the flexibility of the lower limbs. Traditional Chinese medicine believes that the waist is the “house of the kidneys”, and if the waist is good, the kidneys will benefit; the kidneys govern the bones, so walking can also effectively prevent osteoporosis. Many people complain all day about being stressed and not having time to exercise. In fact, walking is precisely an “ideal antidote” to treat emotional tension and relieve stress.
When walking, do what you can and do it gradually. In a good condition, I used to walk 5 laps a day, but today I can walk 2 more laps; I used to walk the whole way in 15 minutes, but today I can speed up a little and finish it in 12 minutes. vice versa. The standard amount of exercise is just to sweat slightly. If you sweat profusely and you are out of breath, you are exercising too much and must be adjusted. Keep your head up and chest out, slightly tuck your belly and hips, relax your shoulders, sag your arms naturally, and swing back and forth. When walking, the heel touches the ground first, and then transitions to the forefoot. The stride varies from person to person. If you are tall, young, and in good physical condition, you can walk in large strides, otherwise, the stride will be reduced. If the pace is fast, you can add the action of bending the elbow and swinging the arm.
3. Skiing
One of the most essential sports in winter is skiing, which not only brings you speed enjoyment, but also exercises your body balance, coordination and flexibility. This exercise is not intense, but it can exercise the whole body. It can be used to compare the head, neck, hands, wrists, elbows, arms, shoulders, waist, legs, knees, ankles and other parts, almost all joints of the human body. A good exercise effect activates the rigid body, enhances the flexibility of the body, and loses excess fat.
Before doing ice and snow sports, be sure to prepare enough warm clothes, and try to wear professional ski suits, gloves, and ski caps. Due to the strong sunlight reflection on snow, professional ski goggles should be worn to avoid snow blindness. During exercise, clothing can be appropriately reduced according to the degree of body heat to improve human comfort. After exercising, you should go to the indoor closed venue as soon as possible to avoid the wind chill.
4. Jogging
Because human muscles and ligaments will reflexively cause vasoconstriction and increase in viscosity when the temperature is low, The degree of extension is reduced, the range of motion of the joint is reduced, and a slight exercise can easily cause a strain. So we can change the habit of fast running into jogging, and at the same time change the morning run to after ten o’clock in the morning or in the afternoon. This can effectively avoid excessive consumption of the body, and also avoid causing harm to the body.
When running outdoors in winter, people should wear warm, thick clothing. As temperatures, customs and other conditions change, you can put on or take off several layers to accommodate the changes. At the same time, you should ensure that the underwear has high breathability, which can prevent excessive sweat from building up around your body during winter running. Of course, you’ll also need a breathable jacket made of wind-resistant and waterproof material.
5. Yoga
Since the air in winter is dry and cold, which stimulates the human respiratory tract, it is not suitable for strenuous exercise, so let’s go indoors Do some simple and comfortable exercises. Yoga is a very good choice. Yoga, a mysterious fitness method from ancient India, balances the nervous system and relieves psychological pressure through exercises such as posture, breathing, and meditation. Its movements are very slow, and it will not cause the whole body to sweat profusely. Long-term practice of yoga can regulate the visceral system, remove toxins from the body, and make the body flexible. It is most suitable for winter, this season of shrinking hands and feet, to help stretch the muscles and bones.
When learning yoga with the CD, you must pay attention, do not study while watching the CD, you should practice after reading the CD. Because yoga pays attention to meditation and concentration, if you do it while watching, it will be difficult to complete the meditation, and the real purpose of practicing yoga will not be achieved at all.
6. Stair climbing
Stair climbing is a relatively intense form of aerobic exercise. , running, multi-level leaping and jumping and other sports forms. Exercisers can choose the exercise method that suits them according to their physical condition and environmental conditions. Beginners should start at a slow speed and continue for 20 minutes, and gradually increase the speed with the improvement of physical fitness.
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. If a stair set with 12 steps and a height of 20 cm for each step is used as the standard, when you start exercising, you can use the speed of climbing 4 horizontal ladder sets in 1 minute, that is, about 1 second to climb 1 step, and 3 seconds at the turning platform. This speed is relatively stable and will not cause adverse reactions to internal organs and various parts of the human body, and it can be appropriately accelerated in the future. Beginners generally exercise for 5 to 10 minutes each time, and later, with the enhancement of physical strength, the time and frequency can also be gradually increased.
7. Pilates
Pilates, which is the same as yoga, focuses on core muscle training. Pilates is also a small but high-intensity exercise, yoga is about stretching and it is more about shaping. Although winter is coming, MMs who love beauty should not give up their figure, lay a mat in a warm room to practice Pilates, but it is very beneficial to maintain a small waist.
Office workers do less exercise and often sit for a long time, which is easy to cause poor circulation in the lower body and cause edema. Use side leg lifts before going to bed to improve the edema problem, and you can also stretch the outer thigh muscles to make your legs feel more slender . Lie on your back with your knees bent so your feet are on the bed, with your hands naturally open to your sides. Lay your knees to the right, straighten and raise your left leg to the right, grab the toes of your left foot with your right hand, stay for 20 seconds and then switch sides, doing 4 reps on each side.
8. Bowling
Many people regard bowling as a form of entertainment. In fact, bowling can exercise more than 200 muscles in the body as long as the movements are correct. It is cold and windy in winter. At this time, I invite a few friends to go bowling, which can not only exercise, reduce stress, but also avoid respiratory irritation caused by outdoor sports.
Bowling has a lot of etiquette, but it also plays a role in safety protection. As a rule, wait until the adjacent fairway, especially the right fairway, before throwing the ball. Experts explain that there is a great danger in the event of a player falling into an adjacent fairway while the person on that side is throwing the ball. Experts also remind everyone not to walk into the fairway. Because there is oil on the fairway to reduce the friction of the ball rolling, it is as slippery as walking on ice, which is very dangerous. If something falls in the fairway, be sure to ask the staff to help pick it out.
Winter sports and physical exercise have a great effect on enhancing physical fitness and preventing diseases, especially in this season, insisting on physical exercise can also exercise one’s tenacious willpower. However, in winter, the air is dry and cold, which irritates the human respiratory tract and is not suitable for strenuous exercise. Therefore, “winter practice three-nine” is not suitable for the elderly. If you exercise, you must exercise after sunrise and before sunset.
