[the third movement: the training of stretching the inner thighs] keep your legs apart to ensure the position wider than your shoulders, keep your chest straight, close your abdomen, raise your head, put your hands in front of your chest, tilt your body’s center of gravity to one side, and stretch it to the inner thighs to feel pulling.

The reason for this is to provide a buffer for the cold air.

Therefore, today we can still see a large number of runners running in the snow.

When the sun is not strong or cloudy, you should take off your sunglasses, because green sunglasses will affect your vision because the light is too dark, which is more harmful to teenagers.

Don’t wear cotton clothes, because it will absorb and preserve the moisture on the skin.

It can not only ensure your physical strength, but also reduce the damage of cold wind to your body when you sweat, so as to reduce the risk of cold or headache.

Don’t think about breaking your speed record in winter, because the weather is too cold and your physical function is at a relatively low level.

In the squatting position, pay attention that the knees should not exceed the toes, maintain the stability of the body, stand slowly and always keep the hands from the toes.

Warm boiled water, sports drinks, all kinds of porridge and soup are good choices.

Collect and practice it quickly! [first action: holding / lifting the knee] holding the knee: the knee is close to the arm, the position of the arm is about the height of the chest, and the hips and knees should be kept at 90 degrees.

Knee lift: hold your knees with both hands and move closer to your chest.

People in the running group are also talking about whether they should run on snowy days.

Under the sunshine, snow will be like a silvery white reflector, refracting the strong light to the outside, especially in sunny weather.

[Fifth action: jump buffer dynamic training] don’t jump too high, as long as the body’s center of gravity is off the ground.

The light ones will be dazzled, dizzy, red, swollen and shed tears, the heavy ones are afraid of light, and the pain around the eye circles will not stop.

If you can’t breathe well, and you must breathe through the mouth, it is recommended that the tongue top the upper jaw.

It is recommended to mainly breathe through the nose, and the mouth is only auxiliary.

[second action: training for ankle flexibility] auxiliary equipment: a towel.

After winter, when the temperature is low, the air pressure is high and the weather is dry, the elasticity and extensibility of human muscles, tendons and ligaments will be reduced, and the viscosity of muscles will be increased accordingly, resulting in rigidity and inflexibility of the body, and the stretch will be greatly reduced.

The body must remain stable and breathe rhythmically.

First, there should be an overall linkage buffering process from toe, ankle, knee to hip joint.

Pay attention to the rhythm of the action and the height of the knee, step by step, from slow to fast, from low to high, and finally add the action of lifting the knee.

In the whole process, the center of gravity of the body should not fluctuate greatly, and the landing should be slow and stable.

To make sweat evaporate or transmit through clothes quickly, it is generally to wear lightweight polyester or silk close fitting clothes.

Make sure your knees and ankles feel pulled.

Pay attention to breathing and prevent bifurcation.

The third layer of protection.

It can effectively prevent the excessive stimulation of ultraviolet rays in the sun to the pupil.

In addition: hands, head, face and ears are the most prone parts to frostbite.

We must make sure that we are warm after running.

There are two reasons for bifurcation in winter: ① cold air ② too fast acceleration.

To prevent snow blindness, light brown glasses are not as effective as dark sunglasses, while dark green lenses have the strongest protection.

The leg is the most cold resistant part of the whole body, which can be used as the basis to thicken the warmth preservation of other parts.

Alternate legs.

Therefore, when carrying out physical exercise after the beginning of winter, we should follow the corresponding health preservation guidelines, so that we can not only achieve the purpose of cold prevention, warmth preservation and physical fitness, but also not damage our health due to improper exercise.

If it stimulates the eyes for a long time, it will cause snow blindness.

Although the weather is cold and does not sweat as much as in summer, in fact, a lot of water in the body is being consumed.

The most important thing to pay attention to is to keep warm, keep warm, and keep warm again.

If the temperature is lower than – 5 ℃, the ear is the key protection object.

The second layer is warm.

At this time, the thighs are bent to straighten, and you can feel the pulling feeling at the back of the thighs.

Windproof, rainproof, snow proof, cross-country running and scratch proof.

A thin hat or scarf that can wrap your ears is a good choice.

While pulling the inner side of the thigh, the outer side of the contralateral abdomen and back also stretch.

Action Essentials: keep the frequency for 10-20 times during warm-up.

Therefore, you must always ensure water supplement before, during and after running.

We should pay attention to the rational distribution of speed.

Should I run in winter? Adhering to physical exercise in winter can not only keep people’s brain excited, enhance the temperature regulation function of the central nervous system, but also improve people’s cold resistance.

When the temperature is very low, it is recommended to wear long clothes and trousers, and knee pads, elbow pads and other thermal appliances as appropriate.

Therefore, exercise should not be too intense at this time to prevent the reaction.

It can also increase the difficulty of the movement.

It’s snowing, but you have to take the warm-up seriously.

Layered warmth is the best way to keep warm.

Because I didn’t run for 3 days, my cardiopulmonary function began to decline; If you don’t run for 3 weeks, the muscle efficiency will also be significantly weakened; If they don’t run for three months, I’m afraid the spring will start from 0, so they don’t dare to slack off.

    We are always positive, always full of tears, always full of love and always open…

So remember to warm up before running! Because the temperature is too low, the warm-up can be carried out indoors to reduce the time outdoors.

It is generally a windbreaker made of polyester.

When doing the action, keep the body’s center of gravity straight forward, extend the knees slightly outward, raise the heels of the rear feet, and keep the toes in contact with the ground to ensure a pause of 5-10 seconds.

Kneel on one knee on a towel, keep your knees and wide joints straight, and rush forward with your toes and knees.

Not every time you start, you can reach it successfully, but as long as the destination remains unchanged and keep walking, you can reach it in other ways.

Close fitting clothes and trousers are best sports.

As the saying goes, “if you move in winter, you will get less disease; if you are lazy in winter, you will drink more medicine.” but it is worth noting that due to the decrease of temperature, people’s metabolism will slow down after the beginning of winter.

And for running masters, it’s not a matter to practice three or nine times in winter and three or five times in summer, because if you want to be an expert better than ordinary people, you must pay more efforts than ordinary people.

Don’t hold your breath and keep your body stable during the movement.

running waist packs

The following is the indoor warm-up action.

It’s easy to catch a cold, and the gain is not worth the loss.

Note that the knees and toes are facing the outside without deviation.

For junior runners, snow is a perfect reason not to run; But for runners who have integrated running into their life, there must be footprints in the first snow.

It is usually made of polyester or special polyester, which is used to warm up when the weather is cold.

It is recommended to extend the distance appropriately and run slower and farther, which is better.

To protect from the cold wind, you should wear hats and gloves.

Don’t speed up in advance and can’t keep up with it, so your body is still cold after exercise.

If the runner’s flexibility is very good, you can also gradually raise the heel to keep the pulling feeling stronger.

The first layer is perspiration.

Once you start sweating, a small humid environment will be formed on your body, which will absorb the heat from your body.

Downward buffering is the most critical process.

[the Fourth Movement: stretching the back of the thighs] this training is a process of gradually straightening the legs from the squat position.

If you happen to be out running in windy weather, your best practice is to start against the wind so that you can be in the downwind direction when you return.