Winter Exercise Guide: 7 Variations of Opening and Closing Jumps, If I Can't Lose Weight, I'll Lose

In the cold season, even the bedding has become the most difficult to let go of, but the "swimming ring" around the waist will not disappear automatically due to low temperature. Don't rush to throw your exercise plan into the "Let's talk next year" folder. With a space the size of a skipping rope, you can play a new fat burning game -7 variations of opening and closing jumps, unlocking your winter sports fun like opening a blind box.

1. Basic Opening and Closing Jump Upgraded Version

1. Hand and Foot Synchronized Burst

Traditional opening and closing jumps incorporate arm lifting movements, with knees slightly bent to cushion when landing, imagining a line above the head pulling upwards. Synchronized hands and feet can burn an additional 15% of calories, and it's important to note that the soles of the feet land lightly like springs.

2. Variable Speed Rhythm Control

Use a "fast 3 slow 1" rhythm to break body inertia, jumping quickly three times followed by a buffer jump. This kind of heart rate fluctuation is like putting an accelerator on metabolism, which continues to consume energy 24 hours after exercise.

2. Space restriction solution

1. In situ cross step variation [SEP], front and rear cross steps are added on the basis of opening and closing jumps, and the toes are extended 45 degrees when landing. This movement is particularly suitable for small apartments, which significantly improves hip joint flexibility and can also cultivate the elegant posture of ballet dancers.

2. Wall Assist Version

The back is pressed against the wall to complete a half range opening and closing jump, which can forcibly correct pelvic tilt problems. Wall feedback is like a private tutor's hand, constantly reminding you to keep the core tight, especially suitable for sedentary people.

III. Fun enhancement combination

1. Turn, Jump, and High Five

Add a 90 degree turn every three jumps, combined with aerial high five movements. The dizziness when turning around will activate the inner ear balancer, which is equivalent to doing a set of health exercises for the brain. When feeling drowsy in winter, two sets of exercises are particularly refreshing.

2. Shadow game variation

Do asymmetric opening and closing jumps in front of the mirror, such as raising the left hand and lowering the right hand. This' left and right fighting 'mode can mobilize more small muscle groups, increase fat burning efficiency by 20%, and also prevent scoliosis.

4. Winter specially formulated fat burning formula

1. Weight bearing method for down jackets

Practice wearing a lightweight down jacket, which is equivalent to carrying 3-5 kilograms of weight. In low-temperature environments, the proportion of fat energy supply is higher, combined with clothing resistance, just like doing aerobic in a natural freezer.

2. Heating room intermittent method

The intermittent mode of "45 seconds of exercise+15 seconds of frozen yogurt" is used when the indoor temperature is 28 ℃. High temperature enhances joint flexibility, while cold stimulation promotes brown fat activation, providing dual assistance in metabolic rate. Don't let low temperatures become an excuse for laziness, these variations are like coating sports with antifreeze. Starting from 3 groups per day, you will gradually become a "humanoid self-propelled warm baby", with even thick coats becoming extra equipment. Remember, every gram of fat shed in winter will be shed in the following spring Heaven will become light capital.