The first-selected aerobic that winter build up bodies

The first-selected aerobic that winter build up bodies
Every winter of Wang Wei, at time when people have a very good appetite, in the face of the fat that is cornered, a lot of people bring building up body into the agenda, however, do not know what sports should be done. "Indoors, there are heatings in winter, temperatures are more suitable, all indoor sports are all suitable. " Beijing fitness center coach Sun JianZhong points out: "What merits attention is,sport no matter indoors or outdoor,be which finish sufficient warm-up. " Principle of building up body Don't be disconnected when building up body to plan Winter build up body, there should be an abundant plan, do you want to build up body or want to reduce weight on earth? In fact the purpose is unimportant, but it is very crucial to plan. The plan can be made around reducing weight to build up body. Human digestive function is strengthened in winter, have a very good appetite, it is the heaviest that a lot of people reach in the winter weight. On the other hand, the heat that consumes when winter do exercises is large too, it is the good season removing the fat. Meanwhile, immunity of people drop winter, easy to fall ill, so another focal point planned to build up body to prevent disease through effective exercise winter. However, there are not plan, irregular exercise that not only can't improve the health, but also will fall ill because of being uncomfortable. "After making the easy plan of building up body in winter, should reach the best result of building up body, the key still lies in insisting on, can't because to snow, give up easily right away in it. " The expert reminds. Way of building up body The first-selected aerobics in winter The expert says, the climate is cold in winter, it is easy to cause and uncomfortable that the explosive one does not have oxygen sports to build up body, cause the intersection of sport and injury even, so must choose movement build up body, range little consuming greater aerobics by heat. On the concrete project, but different to some extent on the basis of age difference: Young people, can arrange to run etc. and assault aerobics high, so can consume more heat; The middle-aged person can arrange to leave, jog, climb stair,etc. low and assault aerobics quickly; The elderly can arrange projects such as taking a walk, yoga, taijiquan,etc.. Young people can strengthen the amount of exercise to do exercises appropriately in winter, time can be longer, for example run, can be more by 10 to 15 minutes than spring and summer. Middle-aged person's health is generally in the downward trend, not because is too busy to build up body, the activity comes in the quantity of building up body according to winter and stipulating while planning. Time is chosen Temper time and consult age Winter is strong in differing widely in time arrangement, the person of each age bracket will choose the time slot of the activity according to one's own health. Young people are relatively strong to the adaptive capacity of the climate because of the body, the physique is better, physical power resumes fast, winter build up body time can be arranged in the morning and in the afternoon; Middle-aged person slightly bad adaptive capacity have, can after not coming off duty, the intersection of body and mind and time slot relaxed to compare do exercises from 18 o'clock to 20 o'clock; The time for fitness should generally be selected at 14 o'clock to 19 o'clock in the elderly's winter, they have relatively weak body, choose the temperature to be highest, the time with sunshine builds up body, easier activity is held, thus avoid the body injury. By the look of time of sport, young people can strengthen the amount of exercise to do exercises appropriately in winter, time is longer, than many 10 to 15 minutes in the spring and summer. The middle-aged person builds up body to want to insist on, because can't be busy or it is cold off and on. Notes Wear the clothes: Must be cold-proof "There are heatings in the room in winter, temperatures are more suitable, say, any indoor sport can all go on in theory. " Sun JianZhong says: But it is very important to be cold-proof. Sun JianZhong says, while generally just beginning sports, must wear the long sleeves, after sweating slightly, can take off the long sleeves clothes, but after sports are finished, should put on the clothes at once. "Can play a role in protecting to each joint, skeleton of the human body like this. " Frequency: The individual character is chosen Generally speaking, not having special regulation to build up body in winter, " generally three or four times at least for one week, five or six times at most. " Sun JianZhong says, " this has not stipulated strictly, fix on the basis of personal work and physical condition mainly. " Warm up: Sweat slightly The climate is cold, human body's protective shrink of every organ system, elasticity and extension of the muscle, tendon and ligament are reduced, muscle getting viscid to strengthen, joint scope of activities reduce, combine with air humidity to be relatively little, so make people feel very thirsty and agitated, feel the body sends the deadlock, difficult to unfold. If does not do the warm-up activity and do exercises, will often cause muscles to be strained, the joint to sprain. So while winter build up body and do exercises, especially outdoor, should do a good job of the sufficient warm-up activity first, through jogging, free-standing exercise and the practising on a small quantity of light apparatus, after making the body generate heat and sweat slightly, and then join in body building. Drink the water: Mend in time before and after sports In fact, much equally that the open air tempers necessary water and summer in winter, water drunk can be the ordinary water or sport beverage. In addition, in the cold weather, a lot of people will want to drink a cup of hot coffee or chocolate and go out to do exercises again, this is a method not scientific, because contain the caffeine among them, will cause the human body to desiccate, it is a beverage resented most before doing exercises. Environment: Airiness People are used to closing the window of the gymnasium tightly in winter. Hardly realize, there are more than 20 liters carbon dioxide breathed out per hour alone, if more than 10 people do exercises at the same time, one in hour 200 liters The above, cause the indoor air to pollute seriously. People do exercises in the airtight environment giddy, tired, sick and losing the appetite etc. appears easily, it is not naturally good to temper the result. So, while doing exercises in the room, must keep indoor airiness, fresh. Method: Improve the intensity It is cold in winter, the fat content of the health increases to some extent compared with other seasons, though this have benefits to increase weight and fill out to thin people, but the development of muscle outline, lines and efforts is not ideal enough. So? in straitened circumstances flat stone with ropes attached at the sides Gou last soil wrap up groups of soil decayed tooth Jian Nao tool , servant of Mians fervent ache to ask Mian help to the soils wrap of the numbnesses up which chirp of Chen 1 Jins Receive apple Sao Coffin Bracelet Zhyuan leave milk Lu happy to blame the intersection of and 's crow unexpectedly? Project recommendation Should skip rope most in winter It is the best weight-reducing sport that there is oxygen body building that it is high-efficiency to make in winter, by bike, walk, go stair, the intersection of person who run, swim and sport. Aerobics is over 20 minutes, after blood glucose is basically consumed, the health will shift candy yuan and fat to offer energy as the heat source soon. So the aerobics carried on for more than 20 minutes each time are trained to reducing weight it is the most effective. Studies have suggested, it is the sports especially suitable for lower season in the temperature fitness that skip rope, and is particularly suitable to women. By the look of amount of exercise, skip rope for 10 minutes continuously, very nearly the same in 20 minutes with jogging for 30 minutes or dancing dance of building up body. While beginning to learn, jump only in where it is for one minute; Can jump for 3 minutes continuously 3 days later; Jump onto 10 minutes continuously 3 months later; Implement every day half a year later " The series are jumped " . If jump for 3 minutes in succession each time, amounts to 5 times, until once jumps onto half an hour continuously. Jump for half an hour once, the amount of exercise of 90 minutes of jogging in other words.
The first-selected aerobic that winter build up bodies