December 22 will usher in the winter solstice solar term。Winter solstice three waits: one waits for the earthworm knots, the second waits for the elk horns to solve, and the third waits for the water spring to move. The arrival of the winter solstice means that the cold winter has truly arrived.
We will find that when the weather is colder, people seem to gain weight more easily. The possible reason is that, on the one hand, the temperature is lower, outdoor activities are reduced, and energy consumption is also reduced, entering the "cat winter" mode;On the other hand, our body is full of evolutionary "wisdom", and when faced with an unsuitable environment, we prefer to choose high-energy foods, and will first store the energy ingested in the body to maintain the normal functioning of the body. Therefore, after entering the cold winter, we still have to consciously increase physical activity to offset the high intake and energy accumulation.
Jump rope
Rope skipping technique is simple, the venue is small, both indoor and outdoor, and has the characteristics of short time and high energy consumption, and the calories consumed in half an hour are equivalent to jogging for 90 minutes. During the rope skipping process, pay attention to the tightening of the core, and the shaping effect is better. It should be noted that people who have no habit of exercising experience must pay attention to the action and intensity when choosing rope skipping exercises, step by step, in addition, people with large weights are recommended to do less similar jumping exercises to prevent excessive weight from causing discomfort or even damage to the joints of the lower limbs.
Climb stairs
Climbing stairs is also characterized by high efficiency, and the intensity can be controlled according to individual needs, pay attention to wear comfortable shoes, land on the soles of the feet to ensure the stability of the lower limbs, lean forward slightly and swing the arms back and forth, and pay attention to protect the knee and ankle joints.
Tai Chi
Tai Chi exercises help to maintain a peaceful state of mind, and after a set of beatings, the body is slightly warm, but it does not sweat profusely. At the same time, it can make the body and mind relax to a certain extent, relieve mental tension and pressure, calm and stabilize the mind, and reduce the internal factors that cause disease.
Lower limb stability exercises
In winter, the road surface is relatively slippery, and the stability of the lower limbs is prominent. The core strength is the "commander-in-chief" who stabilizes the torso, and the ankles, knees, and hips are the "vanguards" in the fight against slippery road conditions. At this time, special attention should be paid to the training of "vanguards". Calf raises, one-legged stands, and wall squats enhance ankle stabilitySquats, lunges, and step training can strengthen the muscles around the knee joint, which in turn improves the stability of the knee jointMovements such as lateral lunge squats and swallow balancing help keep the hip joint stable.
All of the above exercises can be performed indoors, and the effect can be achieved with a self-weight load, which can be described as a good companion at home. However, although exercising indoors, it is still necessary to ensure the safety of exercise, ensure that the exercise environment is clean, there is no debris in the place where the movement can be reached, always pay attention to the physical condition, and stop immediately if you feel uncomfortable.
Tomorrow is the winter solstice
Don't just remember to eat dumplings and glutinous rice balls
I want to not grow fat in winter
Or exercise moderately
Let's practice with the small body!
Part of the picture: Visual China.