4 anaerobic exercises in winter warm up and slimming

In winter, many women often experience cold hands and feet, and a significant number of them have weaker constitutions. As a result, it's advisable to avoid high-intensity workouts during this season. Instead, opt for low-impact aerobic exercises that help generate body heat and gently work your muscles. You can perform these exercises at home, which not only keeps you warm but also ensures a proper warm-up before starting any workout. **Dumbbell Exercise** Action essentials: Hold a bottle filled with water or a lightweight dumbbell (1–3 kg) in one hand. Bend your elbow at a 90-degree angle, lift the weight to the front of your body, and then slowly lower it back down. Repeat this motion at least 20 times. The faster you go, the more effective the workout will be. Using small dumbbells for strength training helps increase protein synthesis, build muscle mass, and boost your basal metabolic rate. These types of exercises work by applying resistance to the muscles, helping you achieve better results over time. **Deep Squats** Action tips: Stand upright with your back straight, feet shoulder-width apart, and place your hands behind your neck. Take a deep breath, then slowly lower yourself into a squat. Aim to hold the bottom position for 10–30 seconds, as slower movements are more beneficial. Rise back up slowly and repeat. Perform at least 10–15 repetitions, taking breaks between sets to catch your breath. Note: If you feel your legs are too weak, start with a half-squat, then slowly stand up again. This helps build strength gradually without risking injury. **Plank Position** Action essentials: Lie face down on the ground, bend your elbows, and place them directly under your shoulders. Keep your body straight from head to toe, with your feet on the floor. Tighten your core and pelvic floor muscles, and maintain even breathing throughout. Ensure your head, shoulders, and ankles are aligned. Hold this position for 60 seconds per set, completing 4 sets with no more than 20 seconds of rest between each. **Rolling Belly** Action essentials: Lie flat on your back with your knees bent at 90 degrees and your feet planted firmly on the ground. Cross your arms over your chest or place them beside your ears. Lift your upper body slightly, bringing your shoulder blades off the ground, then lower them back down. Focus on exhaling as you lift and inhaling as you lower. One full movement counts as one repetition. Aim for 20 reps per set. At first, it may be challenging to maintain the correct form, but consistency is key. Don’t give up—stick to the instructions even if you need to pause occasionally. With regular practice, your core will become stronger and more defined within about a month and a half. **Tip:** Anaerobic exercises are great for improving overall fitness and achieving maximum results in minimal time. However, they require a higher level of physical readiness. When starting, make sure to gradually increase the intensity to avoid injuries and ensure long-term success.

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