What is the best exercise in autumn and winter? What is the best exercise in autumn?

Nothing better than kicking a shuttlecock. It is not limited by venues, equipment, and personnel.

Shuttlecock kicking is especially warm in winter.

It can exercise balance, agility, reflexes, body coordination, etc.

You can also exercise your brain with the kick you don't use often.

More energetic sports, such as playing badminton, running, swimming, are some sports that hinder people's physical health.

I'll tell you the same as riding a bicycle (bicycle.

The weather is cooler in autumn, and many people have started to exercise, so which sports are suitable for autumn? Below I will introduce to you what sports are best for you in autumn, I hope it can help you!

Jogging

When jogging, the muscles of the whole body should be relaxed, the breathing should be deep and long, and the rhythm should be slow and rhythmic, you can take two steps and one breath, two steps and one breath, or three steps and one breath. When jogging, it is advisable to breathe deeply with your abdomen, puff your abdomen when you inhale, and close your abdomen when you exhale. When jogging, the pace should be brisk, and the arms swing naturally.

It is advisable to run for 20 to 30 minutes a day. Note that you should land on the ground with the forefoot and give full play to the elasticity of the arch of the foot, so as to facilitate the cushioning action and reduce the impact force when landing. The back kick of the leg should be stretched, and the foot should make good use of the cushioning force when it lands, not too hard.

Running in this way makes people feel light and elastic in their feet, and it can also lighten their feet'Burden, avoid pain.

Climb the mountain

Although mountain climbing can exercise the body and burn fat, the premise must be the correct climbing posture: the upper body is slightly forward, the arms swing naturally, the whole foot is on the ground, and the stride length should be small. During the climbing process, you must pay attention to rest, don't be in a hurry, and replenish more water to make the climb easier.

Cycling

You can try rhythm exercises. Try to be as even as smooth as possible when pedaling, and don't jump on the saddle to keep your upper body relaxed. You can also try intensity exercises, slow down most of the ride, or even talk while riding.

You can also do interval exercises and ride at a relatively fast pace for 5 minutes, then relax for 10 minutes, and then ride briskly for another 5 minutes. Varying the pace and intensity of your workout can make the workout process fun and create different levels of intensity.

Badminton

Friends who like indoor sports can choose this fitness method. Care should be taken to avoid sports injuries during exercise. Straightening your back keeps the muscles on both sides of your spine tense and provides strong protection for your spine to avoid "flashing over" when playing badminton.

It is recommended to consciously lift your toes upwards during the warm-up, or stand upright, jump on the ground with your forefoot, or squat on your forefoot, all of which can effectively stretch the Achilles tendon and prevent it from rupturing.

Winter fitness sports don't think that there are few, it's just that you don't want to fitness, more activity in winter is very conducive to physical health, resist disease and improve immunity, so do you know what are the most suitable sports for winter? Here are six exercises for you.

Alternate running away. There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternately.

Every 2 weeks, you can adjust the amount of exercise to shorten the walking time and increase the running time. The other is to start exercising by walking, and gradually transition to jogging instead of walking as the body's adaptability increases. Exercise can last up to 20 to 30 minutes, no less than 4 times a week.

It is suitable for those who are new to exercising and the elderly and infirm.

Cycling<>

Cycling fitness is no less effective than jogging and swimming. In order to achieve fitness goals, exercisers must master the intensity of exercise: the initial person should generally reach 60 pedals per minute; For exercisers with some basic knowledge, the speed of the press can be 75 100 reps per minute.

Each workout should be at least 30 minutes long, no less than 4 times a week.

Climb the stairs. Stairs climbing is a combination of fitness and daily life, is a simple, effective, easy to carry out, and the amount of exercise is easy to adjust the fitness exercise method, by the world's residents living in the metropolis high-rise buildings of the favored by the world.

Stair climbing is a more intense form of aerobic exercise, and exercisers must be in good health, generally in the form of walking, running, multi-level leaping and jumping. Exercisers can choose the exercise method that suits them according to their physical condition and environmental conditions.

JoggingJogging is the most popular aerobic and metabolic exercise method in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc.

The speed of jogging should not be too fast, it is necessary to maintain an even speed, subjectively do not feel uncomfortable, and objectively control the heart rate at 180 minus the number of years per minute. For example, a 60-year-old person should have a heart rate of 180-60=120 beats per minute when jogging, exercise for no less than 20 minutes, and no less than 4 times a week.

These are just a few of the exercises that are suitable for winter fitness. To choose a fitness exercise that suits you, you should also pay attention to safety when exercising.

Jogging, skipping rope, regulating body thermogenesis to adapt to cold climates.

Jump rope! Jumping rope is a very effective aerobic exercise, jumping rope can burn 400 calories in 30 minutes, and it is a popular exercise for the public.

Winter sports should choose easy and gentle sports with little activity, such as skiing, jogging, hiking, cycling and other outdoor sports, as well as hot yoga, swimming, Pilates and other indoor sports.