Modified Knee Push-ups: 5-Minute Winter Muscle Gain Workout
We advocate for continued exercise in the cold winter months without slackening, which is more effective than wearing more layers to improve the body's resistance to the cold, and also to improve our body functions' resistance at this time. Due to the seasonal characteristics of winter, we need to pay more attention to relevant exercise techniques and precautions to ensure safe and effective exercise in low temperatures. This week, Bin Shao brings you 'Winter Muscle Gain' guide, the difficulty is not high, suitable for men and women to reference exercise.
Winter Warm-up is Essential
In the early morning of winter, when you crawl out of the bed, the temperature suddenly drops, especially for friends in the south, who are not used to heating up at night. Such temperature differences will cause the skin and muscles to contract immediately, and the joints and ligaments are not flexible. If you start exercising at this time, it may cause muscle strains or joint injuries. Also, due to an increased heart rate, you may experience nausea and other discomfort symptoms. Therefore, it is necessary to do warm-up exercises to make the muscles and joints of the whole body move, the heart enters a state of adaptation to exercise, and the nervous system's excitement and blood circulation and substance metabolism will effectively improve.
Winter Muscle Gain
Action 1 / Modified Knee Push-ups
Effect: Exercise upper limbs
Tighten the shoulders and hips, hands apart, slightly wider than the shoulders, use force to grab the ground, keep the waist straight throughout the exercise, push up, the arms are bent inward, the chest has a clear contraction sensation, at the highest point, the chest has a strong squeezing sensation, at the lowest point, the chest has a slight pull, the body lowers the legs are straightened, push up the knee support; 60 seconds / set, 30 seconds / rest, 3 sets / time
Action 2 / Worm Position
Effect: Exercise core
Lie on the ground, arms vertical to the ground, the hip part is slightly raised from the ground, keep the waist pressed to the ground, maintain balance, do not shake; the feet lower, the abdomen has a tense feeling, the greater the amplitude, the stronger the tension, the waist is always relaxed, should not appear tense pain, pay attention to control the leg drop amplitude, do not drop too low, the abdomen has a feeling; inhale when lowering, exhale when restoring; 60 seconds / set, 30 seconds / rest, 3 sets / time
Action 3 / Alternating Side Lunge
Effect: Exercise hips and legs
Feet about twice the width of the shoulders, toes forward; when squatting, straighten the waist, the hand touches the opposite foot; the knee and foot direction are consistent, the hips have the power to squat up; when squatting, the inner thigh has a slight pull, when squatting up, the inner thigh has a clear contraction, inhale when lowering, exhale when rising
60 seconds / set, 30 seconds / rest, 3 sets / time
5-minute follow-up training
Winter Exercise Precautions
1 When exercising, you should wear a little more clothes in winter, and the clothes should be light and soft, not too tight. After warming up, take off some thick clothes. After exercising, if you sweat a lot, you should wipe it off in time and change to wet exercise clothing. If you go to the outdoors, pay attention to wearing clothes to prevent heat loss, wear hats, and avoid blowing in the wind, which can quickly cool the body. If the weather is not bad, choose to exercise outdoors, pay attention to keep warm, after exercise the body generates a lot of heat, always wants to be cool, at this time especially not to stand in the wind, but quickly return to the room, wipe off the sweat, change into clean clothes.
2 In winter, the climate is cold, especially in the morning, the temperature is still relatively low, when exercising, try not to take large breaths, so as not to directly stimulate the throat with cold air. It is best to use nasal or oral mixed breathing to reduce the bad stimulation of cold air on the respiratory tract.
