Stop running in winter! These 4 sports burn fat faster and have longer lasting effects

Does the cold wind sink into the bed? Don't rush to put your exercise plan into hibernation too! Winter sports have a god The paradox of strangeness - the lower the temperature, the more heat the body may burn. For those who find running too boring, there are actually more suitable fat burning solutions waiting to be unlocked for the low-temperature season.

1. Skipping rope: Efficient fat burning ceiling in winter

1. Comparison of calorie consumption

Ten minutes of skipping rope is equivalent to half an hour of jogging consumption. When done in a zero temperature environment, the body needs to consume an additional 5% -7% of energy to maintain body temperature. Advanced movements such as double shaking and jumping can make the heart rate reach its maximum faster The optimal range for weight loss.

2. Venue Advantage

Only two square meters of space and a rope are needed, and the living room and balcony can be transformed into a gym. It is recommended to choose sports shoes with cushioning pads for better knee protection when practicing on wooden floors or rubber pads.

3. Fun Combination

Try to create 20 variations such as flower jumps and one foot alternating jumps, and combine them with the music rhythm to achieve the best effect at 120-140 beats per minute Good. Three times a week, completing 1000 tasks in each group will show changes in waist circumference.

2. Climbing stairs: invisible fat grinder

1. Action points

Adopting a two-step approach, keep your upper body straight throughout the entire process. Pay attention to using your hips and thighs to exert force, and it is recommended to take the elevator when descending stairs to reduce knee pressure.

2. Heat Data

Taking a 6-story building as an example, traveling up and down 5 times consumes approximately 280 calories, which is equivalent to consuming the heat of a pack of potato chips. When carried out in a low-temperature environment, the activation efficiency of brown fat in the body is increased by 30%.

3. Safety precautions

Wear gloves and handrails to prevent slipping, and choose training shoes with non slip soles. People with hypertension are recommended to use the; Climbing stairs+taking the elevator down; The combination mode.

III. Indoor Rowing Machine: A New Choice for Whole Body Shaping

1. Equipment Advantages

Sitting posture exercise avoids discomfort during outdoor breathing in winter, consuming 500-700 calories per hour. Mobilize 84% of the body's muscle groups and have a relieving effect on lower back pain caused by prolonged sitting.

2. Correct posture

Pay attention to "; Kick leg, tilt back, pull paddle, and return to position; A four step rhythm with resistance set between 3-5 levels is most suitable for weight loss. Three times a week for 20 minutes each time can activate the deep shoulder and back muscles.

3. Combination training

adopts interval training method: full force paddling for 1 minute+slow recovery for 30 seconds, repeated for 8 groups, the effect far exceeds uniform speed exercise. Perform a 5-minute stretch after finishing to prevent muscle stiffness.

4. Battle rope training: Sweating profusely does not harm the knee

1. Fat burning principle

By creating wavy tremors, the core muscle group can burn collectively in 15 minutes. The larger the amplitude, the more energy is consumed, but the impact on the joints is only one-third of that of running.

2. Beginner Actions

Starting with alternating waves with both hands, gradually try 12 gameplay modes such as two player confrontation and deep squat waves. It is recommended to wear non slip shoes and drink 200ml of warm water before and after training.

3. Precautions

Keep the knee slightly bent to avoid locking the joint. For those with lumbar spine problems, it is recommended to reduce twisting movements and switch to vertical wave training. Don't let low temperatures become an excuse for laziness, these exercises can all be done in a heated room. Starting from tomorrow, choose your favorite action and persist for three weeks, and you will receive a winter surprise gift package from your body.