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Torsdag den 17 Augusti 2017, kl 05:00

Life is movement, however, it is cold now, exercise may be less attention may not achieve the desired effect. Data show that this sports injury than other seasons to 30% higher. According to their own exercise experience and encountered in clinical cases, the following summarizes some of the precautions exercise, I hope to be helpful to everyone.

 

Precautions for exercise

 

1, exercise should not be too large. Winter exercise on the human body thermal energy consumption, fatigue. Exercise time and intensity of self-induced fatigue as the first principle, too tired, the decline in human immunity, not only can not exercise physical, but will take the pathogen take advantage of, worth the candle. Exactly how much exercise should be based on self-perception to judge, after exercise, the body relaxed, happy, full of energy, good sleep, indicating more appropriate exercise control; If you feel very tired after exercise, and even after a rest overnight fatigue Feeling, and dizziness, palpitation, nausea, loss of appetite, weakness, poor sleep and other symptoms, it shows excessive exercise.

 

2, warm-up time is longer. Warm-up activities before the winter sports must be fully done, otherwise it is likely because of low temperature, lower body extensibility of the muscles, joints more rigid, resulting in muscle strain and joint sprain. Under normal circumstances, warm-up activities before exercise in about 5 minutes, but the winter should double the time to do warm-up, the best to reach 10 to 15 minutes. Warm-up is best to do when the first dynamic stretching, and then do a certain intensity of walking or jogging, etc., until slightly sweating, pores open so far.

 

3, clothes can not be too tight or too thick, do not wear a mask. Winter exercise to wear light and soft clothing, not too tight, you can start to wear more, warm-up until the body heat and begin to sweat, then take off the extra clothes. Need to be reminded that the winter running do not wear masks, because most masks are not breathable, running air circulation gathered in the mask, not only lack of fresh oxygen, but will inhale too much waste carbon dioxide, dizziness, shortness of breath. If you are afraid of cold air, you can use a triangular towel to keep the wind warm.

 

4, it is best not to breathe. Cold weather when the main exercise should be breathing with your nose, do not open your mouth. Because the nasal mucosa of the blood vessels rich, curved channels, inhaled cold air has a warming and moist role, to avoid cold air directly stimulate the throat and cause respiratory infections, sore throat and cough. Such as large amount of exercise, only nasal suction can not meet the oxygen, it is necessary to help with the mouth to breathe. Under normal circumstances, the mouth open, the upper teeth gently touch the lower lip, tongue slightly lick the upper jaw, cold air through the seams into the tongue blocked suction, it will not seriously irritate the respiratory tract.

 

What kind of exercise is suitable

 

1, skiing

 

One of winter's most essential sports is skiing, which gives you speed and body balance, coordination and flexibility. The exercise is not intense, but it can exercise the whole body. It can be compared to the head, neck, hand, wrist, elbow, arm, shoulder, waist, leg, knee and ankle, Good exercise, activate a stiff body, making the body more flexible, reduce excess fat.

 

Before doing ice sports, be sure to prepare enough warm clothing, should try to wear professional ski suits, gloves, ski caps. Due to the strong reflection of sunlight on the snow, to avoid snow blindness, wear professional ski goggles. In the process of exercise, according to the degree of body heat may be appropriate to reduce clothing, improve human comfort. After the exercise, we should close the indoor venues as soon as possible to avoid suffering the cold The best way to reduce labour in refilling vape cartridge is by getting an oil cartridge filling machine! They have a small table top design and come with a year’s warranty. So, do some work with this machine!.

 

2, jogging

 

Because human muscles and ligaments in the case of low temperature reflex can cause vasoconstriction, increased viscosity, reduced stretch, joint activity decreases, a slight movement will easily lead to strain. So we can turn a regular run into a jog while changing the morning run to ten o'clock in the morning or afternoon. This can effectively avoid excessive body consumption, but also to avoid harm to the body.

 

When people are running outdoors in winter, they should wear warm, thick clothes. When temperatures, customs, and other conditions change, you can put on or take off layers to accommodate the changes. At the same time you should make sure that underwear has a high breathability, which prevents excessive sweat from building around your body during winter runs. Of course, you have to prepare a breathable jacket made of windproof and waterproof material.

 

3, Pilates

 

Pilates with Pilates is more focused on core muscle workouts. Pilates is also a sport with a small amount of exercise but a heavy exercise. Yoga is stretched and it focuses more on plasticity. Although the winter has come, but the beauty of the MM who do not give up on their own body, in the warm room laying a mat to practice pilates on the waistline to maintain a very beneficial drop.

 

Office workers with less exercise often sedentary, easy to lower circulatory problems caused by poor edema, the use of lateral leg lift to improve edema problems before bed, but also can stretch the lateral thigh muscles, legs feel more slender. Lay flat and knees so feet on the bed, his hands open to both sides naturally. Legs knees to the right down, and the left leg straight to the right elevation, the right hand to the left foot toe, stay for 20 seconds after the swap operation, each done 4 under.

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