Don't want to go out and exercise when it's cold? These projects can also be practiced indoors!

Precautions for home exercise in cold weather

Sichuan Provincial Social Sports Guidance Center National Vocational Qualification Senior Fitness Coach Zhou Yuetong

Countdown to the Spring Festival

Waxing Moon Sixteen

Health Times wishes everyone good health and all the best

In cold weather, many people just want to stay at home and don't want to move. But maintaining good healthy living habits is inseparable from exercise, and many indoor sports can make you stay at home to meet the requirements.

Winter indoor exercise should do a good job of warming up and paying attention to intensity. Let the body warm up before fitness, and the body is easy to stiffen in a low temperature state. Before exercising, the joints should be moved, and the muscles that need to be used should be activated, and the heart rate should slowly rise before exercising. Cold weather is more suitable for practicing endurance than for intensity, so try to reduce high-intensity exercise as much as possible and improve aerobic breathing ability.

When exercising indoors, if you feel hot, you can consider slowly pulling the zipper of your coat after your body is hot, or you can take it off and tie it around your waist. Stretching is also done indoors as much as possible, replenishing moisture and nutrients in time.

Here are 6 simple and efficient exercise methods for everyone:

1

Lunge squat

It has a good exercise effect on the lower limbs and buttocks, and can also enhance cardiopulmonary function, shape the curve of the legs, and can also use mineral water bottles for resistance training.

2

Lean over and paddle

It is a common type of back exercise that mainly exercises the muscle groups in the back.

3

push-up

Mainly exercising the muscles of the upper limbs, waist and abdomen, is a very simple and easy but very effective means of strength training, men recommend completing 27 to 40 at a time, women recommend completing 10 to 15 at a time.

04

Supine curls

It is the basic movement of practicing the abdominal muscles, the difficulty of the movement is low, and it is easier to grasp the feeling of the power of the abdominal muscles.

5

Side support to raise the leg

It will make the legs stronger and effectively enhance the core strength of the body.

6

Plate support

Mainly exercise the core muscle groups, improve the balance of the body, each time the length is not less than 30 seconds.

These movements are recommended for beginners in 1 to 2 groups, and experienced people can do 2 to 4 groups.

The pictures in this article are from the Internet

Edit || Wan Tao

The duty director || Fan Hongbo