冬日减肥成功的3个实用小诀窍

北风起，羊肉肥。“打边炉”开始受到广州市民追捧。在南国冷清的冬天，人的胃口好了，睡眠质量提高了，体重自然开始往上攀升。不信你称下体重，在不知不觉中说不定就有了变化。冬季健身开始被提上议事日程，行动起来自然好，但切不可“盲动”，冬季健身还是有诀窍的。一、热身很重要由于天气寒冷，人体肌肉伸展性有所降低，关节也会变得僵硬，因此，大运动量前的热身必不可少。长时间的热身运动包括：活动关节、拉伸韧带和肌肉，这样可以避免大幅度运动造成肌肉拉伤和关节扭伤。二、控制运动量冬季气温较低，健身要多准备一套服装，以便出汗后及时更换干爽的衣服，防止感冒。健身房的室温一般在20摄氏度左右，刚开始训练时可多穿一件外套，随着运动量加大身体发热，再减少衣服。运动量大小因人而异，目的不同也会有所差别，有减肥计划的，应增加有氧运动的时间；希望健美增肌的，则要加大力量训练。就季节而言，冬季是增加肌肉的好时机，因此可以适量提高力量锻炼的强度和力度；同时，增加有氧锻炼，防止脂肪堆积。三、时间要选好不同年龄段的人群，从事体育运动的最佳时间也有所区别。像青年人身体素质好、适应能力强，早上或中午运动后身体机能恢复较快，不会影响正常生活，可以将运动时间安排在上午的7时9时，而午后13时15时也比较适宜运动。在运动方式上，以跑步等上强度的有氧运动为主。而中年人的适应能力相对差些，可以提高心肺功能训练为主，下班后的18时20时比较适宜。运动方式上，以快走、慢跑、爬楼梯等低强度的有氧运动为主。而老年人则应该尽量选择有阳光、温度高的时段进行健身，这样身体更容易适应环境，也可避免出现运动伤害，时间选在14时19时比较合适。运动方式上，可以从事散步、瑜伽、太极拳等运动。四、健身小贴士着装：以宽松运动服为佳，天气寒冷注意保暖，尽量穿软底鞋以防运动伤害。注意：不提倡高强度的无氧运动，尽量选择动作幅度较小、热量消耗较大的有氧运动。食补：虽然冬季运动量不大，但及时补充能量还是必要的。着重进食面点、燕麦片、红薯、土豆、鸡肉、鸡蛋、瘦肉、鱼肉、豆制品等碳水化合物和高蛋白食品，水果、蔬菜也不可少。The north wind,muttonfat.Play edgefurnaceby the beginning of the Guangzhoupeople chase after hold in both hands.In the southerncoldwinter,peoplehave a good appetite,sleepquality,weight naturallybegan /post/6.html torise.Do not believe youweighweight,imperceptiblymighthave changed.Winter fitnesshas been put onschedule,actionnatural good,butmust not beblind,the winter fitnessortrick.Veryimportantone,warm upBecause of the cold weather,the bodymuscle stretchingdecreased,jointsbecome stiff,therefore,a large amount of exercisea warm-up before theessential.Long timewarm-upactivitiesincluding:joint,ligament andmuscletension,which can avoid thelarge amplitude motioncausemuscleandjoint sprain.Two,control the amount of exerciseThe winter temperature is low,the fitnessto preparea set of clothing,so that thesweatafter the timely replacement ofdry clothes,to prevent the common cold.The gymroom temperatureat 20degrees Celsius,canweara coatstarted training,with the increase of exercisethe body heat,and thenreduce clothes.Exercise amountdiffer from man to man,for different purposeswill also vary,with aweight loss plan,shouldincrease aerobic exercisetime;hope thatincreasing muscle fitness,shouldincreasestrength training.On the season,winteris the best time toincreased musclestrength exercise,so it canincreasethestrengthand strength;at the same time,increase aerobicexercise,prevent fat accumulation.Three,the timeto choose the rightThe people of different ages,the best time to engage insportsare different.Like the bodyquality of youngpeople good,strong ability to adapt,the morning or noonafter exercisebody functionrecovery,does not affect the normallife,can bearranged in the morningexercisetimeis 7 9,and theafternoon 13 whento 15is moresuitable forsports.Way in sports,torunon theintensity aerobic exercise.And middle-aged peopleadapt to therelatively poor capability,can improveheart and lung functiontraining,after18 20is more appropriate.The style of movement,tobrisk walking,jogging,stair climbingand other lowintensity aerobic exercise.Old peopleshouldtry to choosethe sunlight,high temperatureperiod of thefitness,so that the bodymore easilyadapt to the environment,can sports injury,time is selectedin14 19more appropriate.The style of movement,can be engaged ina walk,Yu Ga,Tai Chi exercise.Four,fitnesstipsDress:loosesportswearfor beautiful,the weather is coldto keep warm,try to wear soft soled shoesto preventsports injury.Note:do not advocatehigh-intensity anaerobic exercise,try tochoose a smaller range of motion,the heat consumption of a large aerobicexercise.Sibu: exercise,butit is necessary toreplenishenergy.Focus oneatingpasta,oats,sweet potato,potato,chicken,egg,meat,fish,soy products such ascarbohydrateand high protein food,fruit,and vegetablescan not beless.20 currency deposit, we prescribe a pass on a regular basis,