Walking is regarded as one of the best sports modes in 2 1 century, not only because it is not limited by time and space, but also because the walking speed can be fast or slow, thus achieving different fitness effects. Many people are worried about losing weight. In fact, walking is the best way, but people treat it too loosely.

Watch your walking posture.

Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

Increase the stride of walking

Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Heel first landing

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.

stretch out one's arm

Women usually carry bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.

Exercise while waiting for the bus.

You are not idle when waiting for buses and traffic lights. You can use this time to do abdominal exercises. Concentrate the centripetal force on the abdomen and tighten it with all your strength. Feel the navel close to the back and recover after 6 seconds. Repeat these simple exercises so that you can do them as soon as you have time!

Sitting on the bus.

When there are seats in the car, you can exercise easily. Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical.

At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.

Standing on the bus

It doesn't matter if there are no seats in the car. Because standing can also do a lot of small sports. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner.

Grasp the rings with both hands, spread your feet slightly and lean forward. At this time, you can feel the abdominal muscles tight and exercise the abdominal muscles.

If you can't reach the rings in the car, you can hold the railing with your hands, stand on tiptoe like a ballet dancer, and put it down when you are tired. Repeated practice like this can beautify the lines of your calves.

Or hold the railing with both hands, count the beats, and push your abdomen inward at the same time. This method can effectively tighten the abdominal muscles and slowly contract the lower abdomen.

When wrapping the side backpack

Before the left leg and after the right leg, you can slightly open the distance between your legs. When squatting, the right leg should be as close to the ground as possible and the left leg should be at right angles, which will make the left thigh and right leg feel a little sore. It is suggested that after squatting for *** 12 times, change the side back, change the right foot in front, and then repeat the action.

Matters needing attention

Get used to having your stomach in when you walk. When abdomen is closed, you will naturally lift your hips, which can avoid long-term abdominal protrusion and hip sagging, and your figure is beautiful. And often wearing high heels or walking on tiptoe, the center of gravity will fall on the calf, which is easy to cause edema or radish legs; Therefore, when stepping forward, let the heel land first to avoid calf edema.

To prevent the body from being out of shape, remember to keep the upper body and hips vertical when going upstairs or walking, which can prevent pelvic displacement; And I am used to following the ground with my feet, which can prevent the calves from getting thicker. If you want to beautify the muscle lines on the hips and the back of your calves, you can climb two steps at a time to make your calves slimmer.

The ideal place for walking is outdoors, preferably on the hillside, but it can also be done indoors, such as using a treadmill in the gym.

Whether outdoors or indoors, you can refer to one or more of the following three walking training plans. 3-6 times a week, 20-60 minutes each time. If you want to change from the primary level to the intermediate level, you should stick to the practice of the primary plan until you complete the requirements of the plan. Then you go for a week according to the intermediate plan. If the intermediate plan is successfully implemented, it can be transferred to the advanced plan.

Primary walking training program

Basic stage: This stage is the foundation of walking training. Take a walk 3-4 times a week. The walking speed is faster than walking, and the walking time is 15-20 minutes each time, and then the walking speed is gradually increased to increase the walking time.

1-2 weeks: At this stage, focus on training walking posture, relaxing shoulders, shrinking shoulder blades, chest out and abdomen in, and walking 3-4 times a week.

3-4 weeks: You should increase the speed by 5- 10%. If your walking speed is 4.5 km/h within 1-2 weeks, you can increase the speed to 4.7-5 km/h.

5-6 weeks: You can choose a place with a small slope for walking training.

Intermediate walking training program

1-2 weeks: the ratio of intermittent exercise is 2: 2 (fast walking for 2 minutes, then slow walking for 2 minutes).

3-4 weeks: the proportion of intermittent exercise is 3: 2 (fast walking for 3 minutes, then slow walking for 2 minutes) or (fast walking for 2 minutes, then slow walking 1 minute).

5-6 weeks: the proportion of intermittent exercise is 3: 1 (fast walking for 3 minutes, then slow walking 1 minute).

Advanced walking training program

It is best to choose a place with a slope for walking. Walking uphill for 2 minutes, the heart rate is 85% of the highest heart rate, and walking downhill for 2 minutes, the heart rate drops to 60-65% of the highest heart rate. This training includes speed training. Walking up and down can reduce the fat in the buttocks and thighs.

1 week: walking training with slightly changed rhythm; Start walking at a relaxed speed, such as 4.8 km/h, so that your heart rate is about 65% of the maximum heart rate, then go uphill at a faster speed and repeat the exercise.

2-4 weeks: increase the walking speed to 6.4 km/h.

5-6 weeks: then increase the walking speed to 7.2 km/h.

Diet coordination

1) Arrange three meals reasonably. Eating only high-fiber cereal and low-fat milk for breakfast every day and drinking tea after meals will not only help healthy defecation and eliminate fat, but also will not hinder nutrition and healthy intake. As for meat and seafood, that's reserved for Chinese food. You can have something light for dinner, and most vegetables are qu Xian.

2) Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.

3) Fasting 2 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat.

Four keys

1, training intensity: When you are a beginner, you'd better walk slowly and pay attention to your heart rhythm. From the point of view of sports medicine, the best training pulse per minute should be 75-80% of the maximum heart rate, that is, (220- age) ×(75-80)%. For example, a 30-year-old person's pulse should be between 143- 150 beats/min, and an individual can adjust his weight or health again. If the amount of walking exercise is too large and exceeds the specified heart rate, the walking speed and walking time should be reduced immediately.

2, warm-up activities: it is best to relax, walk slowly for ten minutes, fully warm up. Walking means swinging your arms, turning your shoulders and breathing consciously. Warm-up activities should be a little sweaty.

3. Relaxation activities: After a walk, you should have relaxation activities. Then do leg, chest and back stretching activities for at least 7- 10 minutes.

4. Walking with load: This can increase the calories consumed when walking, such as walking with a backpack. Weight is only 2-3 kg, too heavy will lead to back pain. The belt should be wide, and the material of the surface in contact with the back should be breathable.