Don't just go on a diet to lose weight in winter! 4 self weight movements allow you to burn fat and shape without any mistakes

Do you want to hide in bed and store fat when it's cold? Don't rush to put your weight loss plan in the fridge! Winter is actually the golden period for quietly losing weight - in a low-temperature environment, the body burns more calories to maintain body temperature. At this time, with scientific exercise, fat retreats like encountering a nemesis. Today, I will teach you 4 treasure moves that do not require any equipment. You can unlock the dual buff of fat burning and shaping by facing a yoga mat at home.

1. Why is winter more suitable for weight loss

1. The body's natural heater

In low temperature environments, brown adipose tissue is activated to produce heat and keep warm. This special type of fat consumes 300 times more energy than regular fat. It's like installing an invisible treadmill on the body, even lying down is better than summer Consuming 5% -10% more calories per day.

2. Continuous burning after exercise

The excessive oxygen consumption effect is more pronounced after winter exercise, and the body will still maintain a high metabolic state for 3-5 hours after exercise. Just like pressing the power button during exercise, the body will still automatically run the fat burning program after it ends.

2. Disassembly of 4 Self Weight Actions

1. Dynamic Flat Support

Starting from the standard flat support posture, alternately touch the knee towards the opposite elbow direction. This action is like installing a blender on the abdomen, which can trigger a collective warning of the core muscle group in 30 seconds. Pay attention to keeping your hips from sagging, and do 15-20 times per group.

2. Crab Stroll

Sit with knees bent and hands on the ground, using hip strength to move horizontally. Don't be fooled by its comical movements, it can accurately strike the stubborn fat groups on the inner thighs and buttocks that are most difficult to reduce. Keep your knees aligned with your toes while moving, and complete a 3-meter round trip each time.

3. Mountaineer Variant

adds lateral knee lifting to traditional mountain running, which involves both the oblique and rotator cuff muscles in an upgraded version. Imagine climbing a spiral staircase, alternating left and right 20 times in a group.

4. Explosive Squat Jump

Suddenly jumps upwards when squatting to the bottom, and immediately buffers into the next jump upon landing. This action can instantly raise the heart rate, equivalent to pressing the accelerator button on the metabolism. Beginners can reduce jumping height to avoid knee pressure.

Thirdly, enhance the effect Doubling Execution Plan

1. There are rules for arranging combinations [SEP]. Arrange 4 actions into a loop training, do each action for 40 seconds, rest for 20 seconds, and complete 2-3 rounds. This intermittent mode can keep the body in the fat burning zone continuously, increasing aerobic efficiency by 47% compared to pure aerobic mode.

2. Diet Match Watch Machine

After exercise, timely supplement high-quality protein and slow carbon, such as chicken breast with oatmeal Congee. Protein helps repair muscle fibers, while composite carbohydrates stabilize blood sugar and prevent the body from entering energy-saving mode and accumulating fat.

3. Keeping warm is also an assist.

Wearing breathable and warm compression clothing during exercise can maintain core temperature and improve athletic performance. Immediately wipe off sweat and change clothes after finishing to avoid a sudden drop in body temperature causing a surge in hunger hormones.

Don't let low temperatures become an excuse for laziness. Engage in 20 minutes of self weight training every day, combined with winter metabolic dividends In spring, you will thank yourself for sweating now. Remember, what fat fears the most is your determination to take action!