Winter exercise tips——Booty bands, Yoga mat, Pull up bands and jump rope

Author：DEEPDate：2019-12-3

Winter exercise tips, be prepared

During exercise, the body moves a lot, and many people think that wearing cotton clothes will be more comfortable. However, although cotton clothes have good sweat absorbing properties, they have poor breathability. After a large amount of sweat, the human body will feel that the clothes stick to the body wet, so it is not suitable for wearing during exercise. The correct way is to choose those garments with better breathability, such as those made of polypropylene. Although cotton clothes absorb sweat well, the sweat they absorb cannot be emitted, which causes the wet underwear to stick to the skin, which makes the skin gradually cool and difficult to keep warm. In winter, people wear pure cotton clothes to exercise more, but they will catch cold more easily, which will cause cold, cold and headache. Materials like polypropylene can help disperse moisture and help keep the skin dry and fresh. Here are some winter sports tips for your reference.

In the winter season, insisting on outdoor exercise can improve the excitability of the cerebral cortex, enhance the central nervous system temperature regulation function, balance the body and the cold climate environment, adapt to cold stimuli, and effectively improve the body's cold resistance. Therefore, those who insist on winter training rarely suffer from diseases such as anemia, cold, tonsillitis, bronchitis, and pneumonia.

Before winter exercise, you must be fully prepared. Because the temperature is low at this time, the blood vessels on the surface contract cold, the blood flow is slow, the viscosity of the muscles is increased, the elasticity of the ligaments and the flexibility of the joints are reduced, and sports injuries are very easy to occur. Preparatory activities can include jogging, rubbing the face, bathing the nose, patting the muscles of the whole body, moving the arms and squats, etc., especially before the swimming in the winter swimming, there must be sufficient preparatory activities. Through jogging, full body massage, etc., all parts of the body are mobilized Functional activity, improve excitability and response ability of the central nervous system.

The amount of exercise during exercise should increase from small to large, especially for running. It is not advisable to take a long, violent long-distance run. You must trot for a while, move your limbs and joints, and increase the amount of exercise after your body adapts. Through exercise, I feel strong, relaxed and relaxed, full of energy, enhanced physical and mental functions, and good appetite and sleep, which indicates that exercise is appropriate during this time; if you feel weak, you ca n’t lift your spirit, you are tired, and your appetite is reduced. Aversion to exercise, we must pay attention to reducing the amount of exercise, or use another exercise method.

Exercise ventilation should take nasal suction and exhale. Because the nasal mucosa has blood vessels and secretions, it can warm up the inhaled air. The nasal hair and nasal secretions can block the dust and bacteria in the air and protect the respiratory tract. As the amount of exercise increases, you can use your mouth to help you inhale when you feel belching. You should open your mouth halfway, roll your tongue against the palate, and let the air in and out of the teeth.

Winter sports are a positive measure to deal with cold, but it should be noted that winter is a closed season of the year, the metabolism level of the human body is relatively slow, and the yin, jing and yang are also in hiding, so you must pay attention to the spirit during exercise. Keep to avoid leakage of yin and yang. The specific methods are: 1. Prepare enough activities, take off some clothes after warming up, and then increase the amount of exercise; 2. Do not exercise too hard to avoid sweating; 3. After the exercise, wipe the sweat in time. If it is wet, return to the room as soon as possible and put on dry clothes.

For those who insist on long-distance running in winter, pay special attention to snow and ice to prevent slipping. In the case of freezing snow and heavy fog, you can run in-situ indoors, on a terrace or under the eaves. You can receive health effects and avoid accidents. This method is also applicable to people who live in downtown and have no venue for activities. In addition, in the morning with strong wind, fog, cold and high pressure, the low-level air is mostly polluted and it is not suitable to exercise in the open air.

Winter sports should also keep warm and frost-proof. In the morning, the outdoor temperature is low, so you should wear more clothes. Do warm-up activities and take off your heavy clothes to exercise. After training, you should wear your underwear in a timely manner. Pay attention to heat preservation, especially after winter swimming. You should immediately dry your body with a soft, dry bath towel, rub your red skin, and keep warm.