New ideas for winter weight loss: 4 self weight movements are more effective than starving, resulting in a firm and stylish figure

The howling winter wind always makes people want to hide in bed and eat snacks. But you know what? This season is actually the golden period for building a tight figure. While others are still relying on hunger to lose weight, smart people have already started using self weight training to activate their whole body muscle groups, not only doubling their fat burning efficiency, but also eating more satisfactorily. Why is winter more suitable for weight training?

1. Natural increase in basal metabolism

The human body automatically increases heat production in low temperature environments, and when combined with exercise, the heat consumption effect is comparable to summer Swimming in the sky. Research has found that the duration of excessive oxygen consumption (EPOC) after winter exercise is longer than in summer Season length is 15%.

2. Higher muscle activation efficiency

When performing the same action in cold weather, the participation of the core muscle group will increase by more than 20%. Just like how your phone automatically turns on performance mode when it's cold, your body is quietly mobilizing more muscle fibers.

2. Detailed Explanation of 4 Golden Actions

1. Dynamic Bear Crawling

Support your hands and feet like a little bear walking, which can simultaneously exercise your shoulders, back, core, and hips. Pay attention to keeping your abdomen tight, take 10 steps forward and 10 steps backward each time as a group.

2. Alternating side lunges

test balance more than traditional lunges, and stimulate the inner thigh and gluteus medius muscles significantly. When falling, imagine sitting on an invisible chair with knees no higher than your toes.

3. Push up+Rotation

Adding a rotation after a regular push up can awaken the sleeping oblique muscle. When rotating, point your arms towards the ceiling and maintain pelvic stability without shaking.

4. Angel against the wall

Back against the wall doing "; W" Sliding arms, specifically designed to deal with round shoulders and hunchbacks. The slower the movement, the better. Feel the scapula folding inward like two wings.

Thirdly, enhance the effect Tips for Doubling

1. Utilize fragmented time

to be a wall leaning angel while watching TV, and form a bear crawling group when the water boils. Accumulating 30 minutes per day is easier to persist than dedicating time to exercise.

2. Focus on muscle sensation

The quality of movements is always more important than quantity. If it's still easy to finish 20 times, it means it's time to adjust the angle or slow down the speed.

3. Paired with a high protein diet

Eating a boiled egg or drinking a glass of milk within 30 minutes after exercise can quickly repair muscle fibers like a construction worker.

4. Common Misconceptions and Avoiding Pitfalls

1. Sweating ≠ Weight Loss

Wrapping plastic wrap in exercise only causes dehydration, and true fat burning occurs during the basal metabolic increase 24 hours after exercise.

2. Weight unchanged ≠ No effect

Muscle density is higher than fat density. When the waist circumference becomes thinner but the weight does not decrease, it indicates that the body is undergoing wonderful restructuring.

3. Exercise during menstruation

Avoid inverted movements, and moderate to low-intensity training can actually relieve bloating. Just like menstruation is not a disease, exercise does not need to be completely stopped. Don't use winter as an excuse to gain weight anymore. Wearing warm sportswear, the living room is your private gym. When the spring breeze brushes your face, you will thank yourself for persisting for 20 minutes every day now.