Winter back training is the real way to burn fat! A set of movements that create charming back lines

The howling winter wind always makes people want to tuck into bed and be a '; Ostriches;. But you know what? This season is the golden time to create a backless killer! When others wrap up Zongzi, the indistinct back lines will become the focus of attention. Even better, the fat burning efficiency of winter back training is comparable to that of; Human body small boiler; The fat burning rate is 20% faster than in a normal temperature environment~[SEP] 1. Why do we get twice the result with half the effort when practicing back in winter?

1. Brown fat is activated: In cold environments, the human body mobilizes the brown fat in the shoulder and back areas to produce heat, and targeted training can double the fat burning efficiency. Scientific research shows that exercising at 15 ℃ increases the proportion of fat energy supply by 30% compared to 25 ℃.

2. More complete muscle recruitment: Low temperature prompts the body to instinctively mobilize deep muscles to maintain body temperature. The same training movements can stimulate more small muscle groups that are usually difficult to activate in winter, such as the rhombus and infraspinatus muscles.

3. Metabolic compensation effect: After exercise, the body continues to burn calories to restore body temperature; Afterburning effect; In winter, it can last up to 48 hours, which is equivalent to lying down and losing weight.

2. 4 Home Hand Hands Back Beating Actions

1. Angel Wings: Stand against the wall, slide your arms slowly up and down in a W-shape against the wall, and feel the compression of your shoulder blades. 15 times per group, this action can accurately carve the butterfly bone lines on the back.

2. Towel rowing: Step on both ends of the towel with both feet, and grip the middle of the towel with both hands to perform rowing movements. Pay attention to keeping the core tight and pulling the elbow back close to the body. This variation provides stronger stimulation to the lower back than traditional rowing.

3. Cat style push up: When doing a push up while kneeling on your knees, arch your back and pause for 3 seconds at the highest point. This improved action is particularly suitable for eliminating the back; Wealth package;.

4. Ghost swimming: Lie down on the ground and lift your hands and feet on the opposite side to swim. Don't underestimate this static action, persisting for 30 seconds can make the entire back muscle tremble.

3 Warm Tips for Winter Back Training

1. Onion Dressing Method: Wear a quick drying inner layer, a fleece middle layer, and a windproof outer layer. Remove layer by layer during training to avoid sweating and catching a cold. Remember that the back is more susceptible to cold than the chest, so extra warmth can be applied to the baby's shoulder blades.

2. Ginger Cinnamon Tea: Drinking a hot drink before exercise can dilate capillaries. Ginger contains gingerol, which can increase body surface temperature by 2-3 ℃, while cinnamon helps maintain heat retention.

3. Reverse cooling method: After finishing the training, rinse the back with warm water (around 38 ℃) first, and then gradually lower the water temperature. This stepped cooling method can prevent muscle stiffness and is more scientific than taking a hot bath immediately.

Now throw away your lazy excuse! Just 20 minutes a day, take advantage of the cold weather to treat your back; Hot and spicy SPA;. When it's spring When Tian took off his thick coat, you were the killer walking with a cool back. Remember to cook yourself a bowl of rice wine dumplings after training. The short peptides produced by the fermentation of glutinous rice can accelerate muscle repair.