Must practice for weight loss in winter! 6 home activities with fat burning efficiency surpassing running

At the moment of wearing a down jacket and weighing in winter, are you always scared by the numbers and your pupils tremble? Don't rush to put the weight scale back under the bed, in fact, low temperature is the hidden fat burning accelerator - when the body shakes and generates heat in the cold, it burns more calories than summer The sky is 15% higher. Today, this set of home movements specializes in treating "winter laziness cancer", and the skill of lying down and watching dramas can make the fat collective rise up.

1. Why is winter more suitable for burning fat at home?

1. Brown fat is activated.

The human body can stimulate brown adipose tissue to produce heat in low temperature environments. This special fat is like a built-in warming baby, with a heat consumption efficiency three times that of regular exercise. When exercising at room temperature of 18 ℃, the burning effect is directly maximized.

2. Increase in basal metabolic rate

Maintaining body temperature in winter requires additional energy consumption, and basal metabolism is higher than in summer Seasonal increase of about 8%. Combined with intermittent training, it can produce a sustained "afterburning effect" lasting 36 hours, and even lying down can burn off the calories of a hot pot meal.

2. 6 Golden Actions to Make Fat Tremble

1. Blizzard Curl Up

When lying down, cover your abdomen with a down jacket to increase weight, bend your knees and lift your legs while rolling up your upper body, and touch your ankles with your fingers. This action can stimulate both the rectus abdominis and oblique abdominis muscles simultaneously, and each group can cause a burning sensation in the abdomen within 20 seconds.

2. Penguin Swinging

Stand with feet twice shoulder width, imitating a penguin shifting its center of gravity from side to side, and sit backwards with its hips when falling. Don't be fooled by the comical movements, this squat style stimulates the inner thighs and buttocks as much as gym equipment.

3. Hot Water Bag Flat Support

When supporting the elbow, place a slightly hot water bag on the waist and abdomen to force the core muscle group to continuously exert force to maintain balance. Temperature stimulation can increase muscle recruitment efficiency by 40%, and you can sweat profusely in just 2 minutes.

4. Bedside mountain running

Lying on a folded blanket and doing alternating knee lifts, the thickened support surface can increase the range of motion. This improved version of the action is more hip friendly, but it can instantly make the heart rate exceed 120 beats per minute.

5. Furnace Poppy Jump

Complete the jumping action facing the radiator, which can prevent muscle stiffness in a warm environment. When landing, imagine shaking the snowflakes and keeping your toes cushioned throughout the entire process, reducing joint pressure by half compared to outdoor jumping.

6. Scarf Russian Rotation

Sitting, wrap the scarf around the soles of your feet and pull it tightly with both hands to make a left and right rotation. Elastic resistance can enhance the effectiveness of lateral abdominal training and also improve the stiffness of the lower back caused by prolonged sitting.

Thirdly, enhance the effect Double the careful machine

1. Utilize temperature difference [SEP]. Drink 300ml of warm water before exercise to dilate blood vessels, and lower the room temperature to 16-18 ℃ during training. Alternating between hot and cold can increase the rate of fat breakdown by 27%, but remember to add clothes immediately after finishing.

2. Wear well

Choose home clothes that expose the wrists and ankles, which are covered in brown fat. Lightweight clothing can enhance cold stimulation, but it is important to wear non slip socks to avoid deformation during movement.

3. Time selection mystery

The core temperature of the human body is highest from 5-7 pm in the evening, and the fat burning efficiency of exercise is 18% higher than that in the morning. It is recommended to complete it before dinner, as it can naturally suppress appetite.

Don't treat winter as a meat hiding season anymore, these actions can be completed in just 20 minutes every day. When others are in spring When Ji crazily lost weight, you had already quietly put on last year's one size smaller jeans. Put down your phone immediately and use the carpet as a yoga mat to start your first training!