This winter called "Millennium arctic", if you still rely on in the office, car and home air-conditioning "dormant", that would be greatly OUT. Winter exercise, increase resistance to withstand the high incidence of respiratory, cardiovascular and cerebrovascular disease. Winter training now, "the four King Kong" - vigorous walk, boxing classes, skating, swimming has become a new fashion office.
】 【Walking "the best mode of motion"
For the crowd: all the people who can walk
Walking is the simplest and most effective exercise of human way, with "hundreds of progenitor practice" in the title. The way health exercise more get a high degree of support of the World Health Organization, and in 1992 published "Walking is the best type of exercise," the proposal. According to a survey: Currently there are at least 3700 people around the world in the long-standing foot.
As the first book devoted to the systematic knowledge walking book "6,000 steps and health Zero," the author refers to the center of the State Sports General Administration of Social Work, director of social sports instructors Xing Xiaoquan proposed: that many young people, especially in urban white-collar workers are suffering from "office syndrome", a serious lack of exercise. Therefore, we need a simple movement. The movement of walking without special equipment, are not subject to the restrictions of time and space, so there is no movement for modern conditions, it is an ideal fit.
Xing Xiaoquan Director also said that most people who think that exercise is intense sweating exercise, do not even think walking is a sport, which is the movement of people has long been biased. In fact, like walking to keep fit, and can ease headaches, back pain, back pain and other ailments, can promote sleep. Therefore, we can say that walking is beneficial to mental and physical health improved forms of exercise. Daily walking can be very diverse ways, for example, take a little work station for fast walking, stair climbing to increase home and more physical activity, but also up to training effects.
Winter swimming】 【"vascular gymnastics"
For people: good health, no serious illness among
Winter swimming is a winter exercise program characteristics, known as "vascular gymnastics" to help prevent cardiovascular disease, but also strengthen the respiratory organs and digestive functions. Winter swimming enthusiasts in many chronic diseases, especially in winter swimming in the elderly who insist on physical condition improved markedly after winter swimming, there is little in the physical and psychological adverse symptoms. But because the cold water, which is so generally prohibitive exercise. Winter swimming is the highest form of water exercise, due to withstand low temperatures, cold water challenges, but also activities in the water, the intensity of stimulation on the human body is very large, so the slightest mistake could result in sports injuries.
So, if you want to participate in winter swimming, preferably from summer, autumn and start swimming, and gradually transition to winter.
Need to be reminded that some people are not suitable for winter swimming, such as drugs can not control the hypertensive patients with congenital heart disease, rheumatic heart valve patients with epilepsy, have not participated in winter swimming. Patients with early and mid-cold, the children are not yet fully developed for winter swimming.
Winter swimming is the best time every afternoon, followed by the morning, but to get movement in the winter swimming for half an hour later. Fog, wind day, not Winter Swimming thunderstorm days. Make full before each winter swimming activities and spent about 5 minutes to let the body cool down, then water.
Winter swimming in the water swimming is also very particular. Press the "National Winter Swimming communication" activities recorded in the universal experience of winter swimming, the water temperature of 14 degrees is generally the following winter swimming swim 14 minutes, after decreasing by 1 degree temperature reduction of the corresponding synchronization time of 1 minute winter swimming, that is, the water temperature to 1 degree when the only to winter swimming about 1 minute. Should not feel themselves in the water on the 2nd cold water, no water after the shaking phenomenon, 10 minutes after the return to normal body temperature for the control of swimming in the water principle. Should be dried immediately after landing in water, warm clothing, and then make the appropriate motion to the body temperature returned to normal.
】 【Fist against cervical spondylosis frozen shoulder operation
For the crowd: the elderly, computer owners
Boxing exercise in the elderly who are the most favorite sport, but now, the recommendations of doctors and fitness instructors, many computer users, office workers joined the tai chi, aerobics ranks. Because in addition to enhancing physical fitness, the nervous system, heart and brain blood vessels, heart and lung function improved with good things, many of boxing action in special operations for the prevention and treatment of frozen shoulder.
Boxing training exercise, although the coach 依葫芦画瓢 from the beginning to follow, but the coordination of the brain and body to be busy, action should be done smoothly in place to exercise the nervous system, and promoting thinking. Boxing operation is also an aerobic exercise, muscle in the carbon dioxide consumed during exercise, you need supplemental oxygen, in the process, vital capacity may be raised.
Need to be reminded that the boxing exercise on the role of physical exercise and movement largely correct or not related. Action should be coordinated soft, slow, strong, weak relaxation action is not up to sports results. Of course, some action too difficult for beginners, if you want overnight can cause muscle or joint injury, you can step by step under the guidance of coaches, or do what according to their own physical condition.
Skating】 【burn a lot of heat
For the crowd: young people who want to lose weight
Winter sports, skating is very good, but Shanghai was the coldest few days could not find the ice, so the transition from the roller skating skating has become a beacon for the winter.
Roller skating or roller skating, also known as roller skating can burn a lot of heat, so do warm-up exercises, you do not have to dress like a ball, as impeding movement. Wear helmets, knee pads, elbow pads, wrist guards, roller skating can make your muscles are active, it is a sport with a sense of rhythm, if practiced regularly, can strengthen the blood circulation, help muscle development, but also can eliminate the stress and tension is easy to fall asleep. Quivering from the beginning to the last fill the gap in the process, practitioners can subtract excess fat.
Pay a high roller is a physical sport, summer practice, then sweat a lot, if not very easy to add water dehydration, and vulnerable. Relatively thick winter clothes, along with protective gear, warm hand, on the other hand significantly reduced the probability of injury.
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