The content of six defenses in winter

One is to prevent frostbite. It is easy to get frostbite when exercising outdoors in winter, because the weather is cold. Therefore, in winter training, clothes should be appropriately increased or decreased according to the cold degree of outdoor weather. People who wear gloves, hats and other cold-proof articles should wear well and must not wear too thin. After the warm-up activities, we can gradually take off too many clothes. In order to prevent skin frostbite, the exposed face, nose, ears and hands should be massaged before, during and after exercise, and often rubbed and rubbed to promote local blood circulation. At the same time, apply an appropriate amount of antifreeze cream, cream and grease on the superficial parts of limbs to protect the skin from being wet.

Second, prevent overload movement. Don't do strenuous exercise to increase calories as soon as you go out because of the cold weather. Overload exercise not only fails to achieve the purpose of fitness and entertainment, but also affects fitness and entertainment. Therefore, winter training-we must arrange the load reasonably and scientifically according to the weather and personal health at that time, and the amount of exercise and the length of exercise time should also vary from person to person. Step by step, so you won't feel tired.

Injury in the movement of three defenses. In winter, due to the increase of the viscosity of human muscles, the elastic ductility decreases and the range of motion of joints decreases. In this case, if you don't do enough warm-up activities before exercise, it is easy to cause sports injuries to muscles, tendons, ligaments and joints. Therefore, the waist, legs, joints and other parts must be prepared before each exercise to avoid sports sprains. At the same time, avoid exercising on the slippery ground to prevent contusion, injury or even fracture caused by falling.

Fourth, prevent colds. Winter exercise itself is to exercise, enhance physical fitness, and prevent diseases and colds. However, if you don't pay attention to self-care during exercise, you will easily catch a cold. Therefore, when exercising outdoors, we should pay attention to cold and warmth. Don't open your mouth to breathe, so as not to inhale too much cold air and cause exercise-induced abdominal pain, or reduce the resistance of respiratory mucosa and catch a cold. After exercise, your body is hot and sweaty. Don't take off your clothes and sit at the tuyere, so you may catch a cold.

5. Prevent environmental pollution. If you want to find a clean and elegant place for winter training, you'd better go to parks, hillsides, seaside and other places with fresh air for exercise. Don't exercise in the tuyere, where the wind and sand are heavy, and don't exercise in the dense fog. These environmental pollutions are serious. It is harmful to people's health. When people exercise, it is easy to cause chest tightness, asthma, dizziness, limb weakness and other symptoms due to insufficient oxygen. So windy and foggy weather is not suitable for outdoor sports.

Six defenses are not lasting. Winter training is about perseverance and persistence. Don't insist on exercising just because the weather is bad. Don't give up exercise just because you are in a bad mood. Keep exercising regularly. "Three days to fish, two days to dry the net" will be effective, and only persistence can benefit.