Winter begins from the Beginning of Winter, through light snow, heavy snow, solstitial, slight cold, Great Cold, till the Beginning of Spring before today. "Winter person, heaven and earth shuts Tibet, water puts the ground on the ice to split open. " grow from nature everythings on earth in light of the rule, winter is the season that everythings on earth closes Tibet, nature shade fills this world to decline, each content hides in relief gas, come in order to wait for spring. The wind of winter is north wind, its sex is cold, "Cold " the main characteristic that is winter climate change. Accordingly, winter fitness appears more important. 字串5

Man fitness is newest plan 字串5

Winter comes, the expert is each age paragraph male friend designed to enhance physical power, enhance lobar function to reach those who preserve limbs flexibility to exercise plan, everybody can undertake taking exercise according to this plan, every week 3, every time 45, 60 minutes, hold on to you to need not be a constitution not beautiful is vexed with figure overstaffed.

One, 30 years old or so. This age paragraph person body function already surpassed peak. Take exercise like negligence body at this moment, the very significant to endurance amount that absorb oxygen can drop gradually. But need not scared, because of you still young. Right now the joint regular meeting of the body gives out a few noise, this is the foreboding of joint disease. To make joint preserves taller flexibility, answer to do extend exercise more, notice cardiovascular system even take exercise.

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Every Wednesday second, tertian undertake, undertake every time 5, cardiovascular system of 30 minutes takes exercise (canter or swim) , when intensity unlike is 20 years old big in that way. 20 minutes enhance physical power take exercise, compare with the photograph when 20 years old, try the weight that lift to want a few lighter, but the number that make but many somes. 5, extend of 10 minutes moves, the key is back and leg ministry muscle. The person of sedentary office should notice extend moves more. The method is: Lie on one's back, carry two genu as far as possible pull bosom, hold to 30 seconds; Lie on one's back, two legs part on lift, lift as far as possible tall, maintain 30 seconds.

2, how to do after 40 years old? Compare with 20 years old, the person sarcous of 40 years old of above can exercise a gender to already dropped 25 ％ , physical strength drops gradually, muscle year after year is atrophic, the body begins grow stout. Accordingly, project of motion of person selected choose should be helpful for carrying good type of build or figure not only, and can prevent common senile sex disease, if hypertensive, heart and vessels is ill,wait.

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Every Monday, 5 undertake twice, content includes: 25, heart and vessels of 30 minutes takes exercise, moderate strength, if canter, swim, wait by bicycle. The person pulse of 50 years old of above is minutely do not exceed 130, 140. 10, appliance of 15 minutes practices, when appliance weight wants to compare 30 years old a few lighter, weight too congress damages health, but the frequency mights as well many somes. To prevent an accident, had better not use dumbbell, with fitness implement. 5, extend of 10 minutes moves, should notice an activity especially each joint and those easily atrophic muscle. Zhou San adds 45 minutes to enhance physical power take exercise, not appliance of have the aid of, usable push-up, half crouch etc, repeat much group, every groups are made an appointment with 20 times, the amount bears according to his force and calm. Recommend athletic project: Ski of tennis, Sunday run, swim, canter, golf, dance, take a walk.

Fitness enrols newly: Grind the skin

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Previously, somebody grinds with doing cloth the skin, or brush the body to prevent cold and fitness with cold etc. fine while adding water. As the ceaseless development of medical technology, such gymnastical method was forgotten by people it seems that. However, somebody is a few righter insist for a long time to grind after the person that take exercise undertakes investigating, can'ted help eating one Jing: By 200 of investigation old people that insist to grind, almost each healthy in old age, energetic. They do not make grinding person than be the same as the age, average and young 6, 7 years old, catch a cold scarcely, can show the green vigor of a kind of envy making a person even. 字串2

According to preliminary inspect discovery, tell from physiological respect, grind taking exercise accord with science. 字串6

The first, grind strongly the skin, can make cutaneous blood capillary outspread, quicken haemal circulation. 字串6

The 2nd, it is OK to grind can promote metabolism like motion, make the trash inside body is excreted as soon as possible.

Grind gymnastical method is very much, grind with dry towel all over, cry " dry cloth grinds " ; Grind with soft brush, call " the brush grinds " ; With twist dry cold towel to grind cry " cold water grinds " ; Still can use in addition " the hand brushs a law " etc. Generally speaking, "The effect that cold water grinds is compared " dry cloth grinds " should better. But no matter use the sort of method, want successive, still should notice to prevent catch a cold in the winter. And do every time when grinding, speed wants fast, should first light hind heavy, gradually thrust augmentation. Grind like taking exercise to also exercise a method with other, need perseverance, want to hold to for a long time, ability receives the result with fitness.

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Gymnastical new thinking: "Copy is unripe " motion 字串4

A lot of people love winter bed, its also can have a few kinds of fitness activities that imitate an animal on honest bed: 字串7

Waist of copy cat arch: Does Gua of throat of  of Xi of detain of  of gram of the Gui that engrave bright collect rare  to bend over does saute of  of   Zheng bake  of caries of  issueing K carves  of be ignorant of of  of eggplant of bad news of buy of owlet of eight of  of ǘ of vent in the sides of a garment of  of ducking end dredge Ka of Lu of bank of   Ping phlegmy be able to bear or endure end handsome 7? 字串7

Copy dog walks: Walk like the dog same, limb touchdown, left hand and the right hand and left foot, right leg are extended together go going before mobile body. Hold to 20 pace everyday, the lumbago that because stand for long,can prevent and cure or walk and causes, gastroptosis, haemorrhoid and lower limbs strut, to lumbago of prevention and cure especially effective. 字串3

Copy locust becomes warped leg: Lie body Fu, double elbow bends, both hands is stuck on the bedplate of bosom lower part. Then the upper part of the body is admired case, double foot and approach and as far as possible drive up, slow undertake abdominal 3 times, count everyday second. Migratory locust of follow the lead of becomes warped this makes the leg easily, suit a female especially.

Copy camel gem gal: This is the gem gal pose of movement of camel of follow the lead of. Above all, both hands is put between the waist, double genu genuflect is on the ground, admire the upper part of the body backward slowly next, admire when can be being propped up to fast otherwise, handhold with both hands the malleolar ministry of double foot, the pose is admired after maintaining this to plant, repeat 3 times with abdominal. This law makes ham and abdominal muscle get sufficient exercise, prevent adipose deposit, advantageous reduce weight. In the meantime, as a result of abdominal take up, spurred alvine talk, apparent to preventing costive effect.

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Winter fitness good method: Cold air bath

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At present the cold air bath in Japanese be current is good method of fitness of a kind of winter. The kind that has cold air bath normally has two kinds: 字串7

１ . The air bath that has technically: Fitness person wear short covering shorts, outdoors or in drafty indoor accept air bath, want to cooperate to have proper sports activity commonly. 字串8

2. Air bath has in daily life, labor: Fitness person can use on, come off work or the student goes to school, on the road that classes are over, wear feebler dress as far as possible, accept cold air bath. 字串4

A lot of research explain as a result, the cold air stimulation to human body itself is a kind of good fitness exercise means. Use the difference stimulation between air and skin temperature, the adjustment that strengthens temperature centre activity, make the skin vasomotor, reduce skin blood flow and sweat gland to secrete, raise sarcous stimulant with contractive ability; Splanchnic temperature is corresponding and elevatory at the same time, blood increases circularly, can improve its function condition effectively. So, after having cold air bath, find oneself is good, work efficiency rises, enhanced pair of colds and the strength that contract a disease. 字串3

Of course, if the method is undeserved, low air temperature can cause local frostbite and systemic temperature to human body too low. Move into president time below cold environment (wait like long-distance running) , temperature is likely be lost is overmuch, can appear at this moment giddy, harmonious ability drops, walking is flabby, want to lie even coarse sign. Be based on above reason, undertake cold air bath wants to note the following problems: 字串3

１ . When beginning cold air bath to take exercise, should do cool air bath first (15 ℃ comes 20 ℃ ) , cold air bath transfers stage by stage after the habit. 字串8

2. Because of the person different charges the time of refrigeration air bath, general with be not being caused aversion to cold is mixed cold quiver for the principle.

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3. The time with cold air optimum bath is when having sun illuminate, at this moment air is a bit warm and contain ultraviolet ray, can be united in wedlock undertake sunbathe. 字串3

4. In have when gentle breeze and temperature are extremely low, answer to undertake sports warm-up at the same time, avoid temperature excessive reduce.

5. After violent campaign, menses of the fresh gale or big mist weather, person that skin scar or cut of open sex injury did not cicatrization, woman or gravid in later period is unfavorable have cold air bath.

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6. When undertaking cold air bath takes exercise, want to often note the change of find oneself and weight, occurrence find oneself when undesirable or weight is degressive, answer to stop to take exercise instantly.

Winter is divided can choose cold air bath to undertake taking exercise besides, canter, jump setting-up exercise, hitting exercise of shadowboxing, indoor appliance, winter swimming to wait is appropriate exercise a method.