1. Rope skipping
Rope skipping is a very effective aerobic exercise. After 30 minutes of skipping rope, 400 calories can be consumed. It is a bodybuilding exercise that is affectionate by the public.There are many tricks of jumping gods, which are simple and complicated. It is especially suitable for low -temperature seasons such as winter. Rope skipping has the advantages of less time and energy consumption.
In view of the unique health effect of rope skipping on women, French fitness expert Moke specifically designed a "rope jumping plan" for female fitness.At the beginning, jump only for 1 minute in place; you can jump for 3 minutes in 3 days after 3 days; 10 minutes in a row after 3 months; the "series jump" every day laterUntil half an hour in a row.One -hour jump for half an hour is equivalent to 90 minutes of exercise in jogging.
2. Walking
As the saying goes, people's old legs are 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 kidney", and the waist is good and the kidney will benefit; the main Bone of the kidney, so walking can also effectively prevent osteoporosis.Many people complain that the pressure is under pressure and has no time to exercise.In fact, walking is just a "ideal detoxification agent" that treats emotional tension and relieve stress.
When walking, you should do your best and step by step.In the case of good state, you can take 5 laps a day at first, and you can take two more laps today; the full journey used for 15 minutes, and today you can speed up a little speed and go through for 12 minutes.vice versa.The standard exercise amount is slightly sweaty. If sweating and not being angry, you are excessive exercise, and you must adjust it.We must look up and hold your chest slightly, slightly abdomen and hips, relax your shoulders, sagging your arms naturally, swinging back and forth.When walking, heels first, and then transition to the forefoot.Due to people, it is high, young, and good in physical fitness. It can be taken away, otherwise the stride decreases.If the step is fast, you can add the movement of the elbow swing arm.
3. Ski
The most essential sport in winter is skiing. It brings you speed enjoyment, and also exercise the body's balance, coordination ability and flexibility.This sport is not fierce, but it can exercise the whole body. Its head, neck, hand, wrist, elbow, arms, shoulders, waist, legs, knees, ankles, etc. are almost all joints of the human body.Good exercise, activating the stiff body, enhance the flexibility of the body, and reduce excess fat.
Before doing ice and snow sports, be sure to prepare cold clothes, you should wear professional skiwear, gloves, Ski caps.Due to the strong sun reflection on the snow, in order to avoid snow blindness, professional Ski mirrors should be wearing.During the exercise, you can appropriately reduce clothing according to the degree of body heating and improve the comfort of the human body.After the exercise, it should be closed indoors as soon as possible to avoid wind chills.
4. Jogging
Because human muscles and ligaments will cause blood vessel contraction in low temperatures, increase viscosity, decrease in extension, reduce joint movements, and slightly exercise will easily cause strain.Therefore, we can turn the habit of Running into a jog, while changing the morning Running to ten o'clock in the morning or afternoon.This can effectively avoid excessive consumption of the body and also avoid damage to the body.
When people run outdoors in winter, they should wear warm and thick clothes.When temperature, customs and other conditions change, you can put on or take off a few layers to adapt to changes.At the same time, you should ensure that the underwear has high breathability, which can prevent excessive sweats around your body when Running in winter.Of course, you also need to prepare a breathable jacket made of wind -resistant Waterproof material.
5. yoga
Since the air is dry and cold in winter, it stimulates the respiratory tract of people and is not suitable for severe exercise, then we will turn to the room to do some simple and comfortable exercise. yoga is a very good choice. yoga is a mysterious fitness from ancient India.Methods, breathing, meditation and other exercises to balance the nervous system and relieve psychological pressure.Its movement is very slow, and it does not cause sweaty throughout the body. It has been practicing yoga for a long time to regulate the internal organs, eliminating toxins and flexible body.The most suitable season exercises for winter shrinking and feet, helping to pull the bones.
After learning yoga with the CD, you must pay attention. Don't learn while watching the CD. You should practice after reading the CD.Because yoga pays attention to meditation and spiritual concentration, it is difficult to complete the meditation if you look at it while looking at it and dispersal your energy.
6. climbing the stairs
Ascending the stairs is a fierce form of aerobic exercise. The exercise must have a good health state. Generally, the forms of sports such as walking, Running, multi -level leaping and jumping are generally adopted.The exercise can choose the exercise method that suits them according to their physical condition and environmental conditions.The initial practitioners should start from slow and last for 20 minutes. As the physical fitness increases, it gradually accelerates the speed.
When climbing the stairs, the speed should not be too fast, and the amount of exercise should not be too large.If you are based on the 12 -cm level and 20 cm high of a staircase group, you can use the speed of 4 horizontal staircases in 1 minute when you start exercise, that is, about 1 second to be ascended to level, and 3 seconds at the turning platform.This speed is relatively stable, which will not cause adverse reactions in the internal organs and the human body, and it can be appropriately accelerated in the future.The first trainers usually exercise for 5 to 10 minutes each time. After that, with the increase in physical strength, the time and number of times can also be gradually increased.
7. Plati
Pirati, who is the same as yoga, pays attention to the exercise of nuclear muscles.Plati is also a motion with a small amount of exercise but a large amount of consumption. yoga is stretching and it pays more attention to shaping.Although winter is coming, the MMs who love beauty should not give up their bodies, and spread a cushion in the warm room to practice Pirat. It is very beneficial to keep the small waist.
The young movement of office workers and often sitting for a long time can easily cause the lower body to circulate poorly to form edema. Before going to bed, use the side leg lifting legs to improve edema. It can also stretch the outer muscles of the thighs and make the legs feel longer.Lie flat and bend your knees to step on the bed, and open your hands naturally to both sides.Pour your knees to the right, and raise your left leg straight to the right. Grab your left toes with your right hand. After staying for 20 seconds, you can change the edge and do 4 times each.
8. Boat Ball
Many people use the baurus ball as an entertainment. In fact, as long as the babies are right, they can exercise more than 200 muscles throughout the body.winter is cold and windy. At this time, about a few friends go to play the bowling ball together, not only can exercise the body, reduce stress, but also avoid respiratory stimulation caused by outdoor sports.
There are many etiquettes of bowling balls, and in fact, it also plays a safe protection role.According to the rules, wait for the neighboring fairway, especially the right pilot on the right.Experts explain that if the athletes fall to the adjacent spherical road, and the people here are playing pitching, it will be very dangerous.Experts also remind everyone not to walk into the fairway.Because there are oils on the spherical road to reduce the friction of the ball rolling, people walk on it as slippery as walking on the ice, which is very dangerous.If something falls in a fairway, be sure to ask the staff to help pick it out.
winter exercise and exercise have a great effect on enhancing physical fitness and preventing diseases. Especially in this season, it is also possible to exercise their own tenacious willpower.However, the air is dry and cold in winter, and it is not suitable for people's respiratory tract, which is not suitable for severe exercise. Therefore, "winter Training Three Nine" is not suitable for the elderly.
Special Mic 
