There are a variety of ways to stay warm during the winter months, here are some specific poses and movements that can help you stay warm while working out in the winter:
1. Shoulder Circle: Using a mineral water bottle or a book as an aid, hold the item in both hands and perform a circular movement around your head. This action helps to relax the shoulder muscles and improve shoulder flexibility
2. Push-ups alternating shoulder touch: stand with your feet apart and shoulder-width apart, brace your hands on a chair, and do push-ups alternating shoulder touch action. This action can enhance the core strength
3. Open and close jump: jumping arms naturally upward stretching, hands open above the head, landing legs slightly bent to slow down the impact. This action can effectively raise the heart rate, exercise the whole body muscle coordination
4. Side Plateau Exercise: stand with your feet together, raise your arms to both sides to the same height as your shoulders, and then slowly fall down. This action can tighten the shoulder muscles
5. Squatting and turning exercises: feet apart slightly wider than the shoulder, squatting knee joints to the outside, hands on the back of the feet, turn the body to raise the arms upward. This action can enhance the core strength and body coordination
6. Before and after the cross jump: alternately jump back and forth, while exchanging the position of the hands. This action can quickly raise the heart rate and keep the body warm
7. Holding the head and spreading the shoulders exercise: hold your hands behind your ears and carry out the shoulder blade contraction and stretching exercise. This action can stretch the shoulder muscles and relieve tension.
8. Seated Turning Body Exercise: Hold your hands behind your ears and turn your body to touch the opposite knee. This action can enhance the flexibility of the waist and shoulders
9. Back kick jumping exercises: hands on the waist, back kicking legs as far as possible to the hips. This action can exercise the leg muscles and keep the body warm
Notes on winter fitness:
Warm-up exercise: Gradually get the body into working order by jogging, brisk walking or dynamic cycling and other low- and medium-intensity exercises to Elevate heart rate and muscle temperature
Dynamic Stretching: Perform targeted dynamic stretching, such as high leg lifts and lunge alternations, to activate target muscle groups and enhance joint flexibility
Fascial Relaxation Fascia Relaxation: Use a foam shaft or fascia gun to help relax tense fascial tissues and increase muscle flexibility and extensibility.
Indoor Exercise: Indoor exercise is safer and more comfortable due to the cooler temperatures in winter. You can choose gyms, gymnasiums and swimming pools for diversified exercises, such as running, swimming, yoga and dancing
Adjust the intensity and time of exercise appropriately: Choose a moderate intensity of exercise to avoid excessive fatigue. It is recommended to exercise outdoors during sunny hours to promote the body’s synthesis of vitamin D.
Warmth measures: Wear enough warm clothing to ensure that you are not affected by the cold during your workout.