Must practice for slimming belly in winter! 6 actions to burn fat all over the body, say goodbye to stubborn fat

When the cold wind blows, there is a sensation on my stomach; Swimming Circle "; Can't you hide it anymore? Don't rush to throw the pot at the down jacket, winter is actually the golden period to get rid of stubborn fat. When the body needs to consume more energy to maintain body temperature, fat burning efficiency is higher than summer Being 15% higher than the sky is like bringing your own "; Heating mode; The fat burning engine. Today's set of movements focuses on the core area of the waist and abdomen. It can activate deep muscles within 20 minutes every day and quietly tighten the lower abdomen while lying down and watching TV.

1. Why is winter more suitable for reducing belly fat

1. Low temperature environment accelerates metabolism

Cold can make brown adipose tissue more active, which; Good Fat "; Can quickly break down white fat for energy supply. Research shows that exercising at 16 ℃ results in nearly 30% more fat consumption than at room temperature.

2. Higher muscle activation efficiency

During winter exercise, the body needs to do extra work to maintain core temperature, and the same duration of training can mobilize more muscle groups to participate. Especially the stimulating effect of twisting movements on the oblique muscle can reach summer 1.5 times the seasonal training.

2. Detailed explanation of home fat burning movements

1. Dynamic flat support

Hold the elbow on the ground in a flat posture, alternately pulling the knee towards the opposite elbow direction. This improved version of the tablet support can simultaneously exercise the transverse and rectus abdominis muscles, and each group can generate a burning sensation in the abdomen in 20 seconds.

2. Russian Rotation

Sitting posture with knees bent and legs lifted, holding a mineral water bottle and rotating left and right. Pay attention to using abdominal strength to drive rotation, rather than relying on arm inertia. This action is effective in eliminating the waist; The Hand of Love "; Especially effective.

3. Mountaineering Run

The plank support posture quickly alternates between lifting the knees, imagining climbing steep slopes. Keep your abdomen tight to avoid collapsing, which can consume 13 calories per minute, equivalent to the effect of brisk walking for 10 minutes.

3. Details to improve fat burning efficiency

1. Seize the golden time

After waking up in the morning and training on an empty stomach, the body will prioritize the use of fat for energy supply. If practicing at night, it is recommended to complete it one hour before dinner to avoid food calories interfering with the fat burning process.

2. Clever use of interval training

Perform each action for 30 seconds and then rest for 15 seconds, repeating for 3 groups. This intermittent pattern allows the body to maintain a high metabolic rate during rest, just like the continuous burning after exercise; The residual temperature effect;.

3. Match breathing rhythm

Exhale when exerting force and inhale when retracting, such as slowly exhaling during the abdominal roll up phase. Proper breathing can increase abdominal muscle involvement by 40% and prevent other muscles from compensating.

4. Dietary Coordination Rules

1. Eat more warm ingredients

Spices such as cinnamon and turmeric can promote blood circulation and help break down visceral fat. Using steaming instead of cold and raw salads consumes 5% more calories for the body to digest hot food.

2. Control hidden sugar content

The sugar content of winter hot drinks is easily overlooked, and the calories of a cup of milk tea need to be consumed through 200 rounds of bloating. Suggest using red dates and goji berry tea as a substitute, which is both warm and low calorie. Don't wait for spring Genius regrets not controlling his mouth and taking a step forward. Starting now, he smokes for 20 minutes every day using this set; Radiant level "; Fat burning plan, over At annual gatherings, you can receive envious looks from your friends. Remember, fat is most afraid of those who persevere. Those seemingly small daily routines will eventually give you surprising rewards one day.