To lose weight during winter sports, warm up first

　　The following three recommended warm-up methods will allow you to easily get into the best fitness state on cold days:

　　1. Warm up with bare hands

　　Good for: Warming up before exercising at home.

　　Targeted at: BODY area of ​​the upper body of the human body.

　　Warm-up essentials: Natural swing of both arms.

　　Time: 15 to 20 minutes.

　　Action 1: Step side by side

　　Walk your feet to the side, bend your knees slightly, bend your arms on one side, and straighten on the other side. Pay attention to keeping your arms below your shoulders.

　　Action 2: Walk side by side

　　Walk your feet to the side or forward, slightly bend your knees, bend your arms, and do a circular motion.

　　TIPS：

　　1. Do not leave both feet off the ground at the same time to avoid high-impact steps that put greater pressure on the body and heart.

　　2. In order to achieve a better warm-up effect, it is recommended to combine it with other forms of warm-up, such as brisk walking and jogging.

　　2. Warm up with fitness ball

　　Suitable for: Adding fun to warm-up.

　　Targeted: midsection, waist and abdomen.

　　Warm-up essentials: Hold a fitness ball to perform movements, which are more versatile and can have a warm-up effect in a short period of time.

　　Time: 10 to 15 minutes.

　　Action 1: Press down on the flanks

　　Stand with your feet open, half squat, move your upper body left and right, and keep your neck natural. Keep your hip joints balanced and don't move with the movement.

　　Action 2: Side points on the abdomen

　　Stand with your feet open, hold the ball in both hands and swing to the left, touch the ground with your right foot, draw in your abdomen, and switch to the other side. Pay attention to keeping the elbow joint slightly bent.

　　TIPS：

　　1. During the first five minutes of the warm-up, do not raise your hands above your head to avoid adverse effects on the heart.

　　2. Choose a ball that suits your size. Generally, sit on the ball with your thighs and calves at 90 degrees.

　　3. Pedal warm-up

　　Suitable for: People who are ready to do equipment exercises.

　　Target: Lower body areas such as thighs.

　　Warm-up essentials: Mainly use up and down pedal movements.

　　Time: about 15 minutes.

　　Action 1: Back hook leg

　　The body is slightly bent, one foot is on the pedal, the other is hooked back, tighten the abdomen, and then switch.

　　Action 2: Bend your legs before getting on the board

　　Press one foot, raise the other leg, tighten the abdomen, and then switch.

　　TIPS：

　　1. In order to avoid damage to the knee joints during the movement, the entire foot should be on the ground when performing the movement.

　　2. The bent knee joint should not exceed the toes.

　　3. Don’t stiffen your body