How to exert strength when walking? Walking is actually a very simple exercise. In our daily life, anyone can do it at any time and anywhere. Walking also has a great influence on our health. Let's learn how to exert strength when walking.

How to exert strength when walking? 1 The correct walking and fitness method.

1, a brisk pace

Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20-30 minutes.

2. Walk as fast as you can speak.

It is very important to provide enough oxygen for blood and muscles to burn fat during exercise. So it will be more effective to walk for a long time at a pace that won't pant.

Step 3 pay attention to posture

When walking fast, you should hold your chest, raise your head, contract your lower abdomen, contract your pelvis and relax your shoulders. When moving forward, the heel hits the ground first, the feet roll forward, and then the toes push forward hard. Keep your center of gravity on your body, and the distance between your steps is (height-100) cm.

Step 4 stand up and stretch

Stand up straight with your feet slightly wider than your shoulders and your hands crossed backwards. If you can't reach them, take a towel or stick it in the middle. Then bend your body to the ground and keep your back straight. Don't bend. When bending over, stretch your hands upward, preferably beyond your feet, and then relax and take a deep breath for 5- 10 times.

5. Distance

Regardless of the intensity of exercise, sugar is the first energy substance activated by the human body during exercise, and the proportion of fat consumption is not large. The longer the walking distance, the more obvious the fat consumption. After walking for about 20 minutes, the fat will officially burn.

6. Speed

Affect the decomposition of fat and the speed of walking. The faster the speed, the more fat you burn. You can specify the walking distance first, such as 3000 meters or 5000 meters, and then pursue speed. In a certain distance, brisk walking can really achieve the purpose of consuming fat.

7. Time

According to the research, different sports are performed at different times, and the degree of fat consumption is different. Even if you walk fast on an empty stomach 1-2 hours in the morning, you will consume very little fat. Half an hour after dinner, the consumption of fat increases obviously, which is beneficial to lose weight. Walking for 40-60 minutes 2 hours after a meal consumes the most body fat, which is the best time to lose weight quickly.

Disadvantages of walking quickly

If you want to talk about the harm of walking, the side effects are not great. But the premise is to do the precautions for walking.

1. If people with heart disease and asthma or poor cardiopulmonary function feel a little uncomfortable, stop and walk slowly.

When walking fast, don't hold your breath, don't breathe through your mouth, and breathe through your nostrils.

3. Avoid walking in cold, dry and high humidity environment and inhaling warm and humid air.

4. It is best for diabetic patients to do exercise ability test before exercise to observe the changes of heart, lungs and blood sugar.

5, do not exercise on an empty stomach, it is best to 1, 5 to 2 hours after meals.

Walking fast is not only simple and safe, but also can strengthen the body, prevent diseases and make people feel comfortable. This is safer than jogging, more effective than walking, and it is a perfect exercise.

Can you lose weight by walking quickly?

If people who want to lose weight think running is very hard, try walking fast. Let's leave now. Be sure to swing your arms and stride as far as possible. If you want to lose weight, you must stick to it for at least 7 days, and then you can lose 2 pounds, tighten your muscles and look like you have lost 4 pounds.

Walking fast is a way to lose weight. Keep walking for at least 20 to 40 minutes every day. Beat the calf as soon as possible after the fast walking stops, so that the calf will not be sour and thick. At the beginning of brisk walking, I felt a little sore in some parts such as my calves and thighs. At this time, pressing and kneading can relieve leg muscle pain.

Go and lose weight quickly.

High-profile walk

Walking with a high posture, in short, means walking with a high posture, with a slender figure and shoulders kept back, but the shoulders must be easily pressed down, instead of shrugging and collapsing, eyes looking straight ahead and chin naturally shrinking.

Walking with load

If you feel that walking is light and you feel nothing, you can try to gain weight. Increasing weight will improve walking intensity and muscle resistance, thus achieving double exercise effect. However, you should pay attention to avoid wearing heavy objects on your ankles or hands, because changing your gait and posture will cause the risk of injury.

Walk cross-legged

Walking cross-legged, as the name implies, is that the left leg and the other right leg walk together, and the range should be as large as possible. Press the right thigh with the muscles inside the left thigh, and then press the left thigh with the muscles inside the right thigh. Constant walking and exercise can lengthen the muscle lines of the legs and make them look more slender.

Keep your head up and your chest up when you walk. We usually find that people who hold their heads high have more temperament, so you should also pay attention to your temperament among thin colleagues!

Accelerate walking

If you want to increase your exercise by walking, you should naturally adjust your pace to have enough strength, so that you can consume fat in your body and make your body thinner.

The average person walks at a speed of 4 kilometers per hour. If you want to lose weight, you must accelerate to 5 or 6 kilometers per hour. Meanwhile, the more steps you take, the more calories you can burn.

Toe forward method

When walking on the flat ground, the heel touches the ground first. In order to enhance the effect of stovepipe walking, we can try to change the way of walking and adopt the method of tiptoe forward.

The specific action of the tiptoe walking method is that the legs are separated by 30cm, the hands are lifted towards the ceiling, the palms are spread out, the tiptoe is kept for 1 min, and then the tiptoe walking can exercise the muscles of the arms, abdomen and calves.

increase

In addition to stepping up, we should lose weight and increase the pace of walking. First of all, straighten your back and waist, hold your chest as high as possible, with your feet 10 toes facing the direction of walking, and push your toes hard every step. Every step should make the muscles of the whole body move, which makes people feel bouncing.

Rocking arm

A large part of the walking speed comes from the arm. The power generated by swinging your arms can push you forward, help you burn more calories and strengthen your upper body strength.

When walking, the elbow is bent 90 degrees, and then the arm swings back and forth with walking. At this time, the shoulders should be relaxed and naturally turn back slightly, so that the chest can be expanded, maintained in the best posture, and walking can achieve maximum efficiency.

Aikido walking

Aikido walking can not only thin legs but also thin abdomen. When walking, raise your head, tighten your hips, keep your toes at 60 degrees, don't shake your hands too much when you step out, and land your heels first. Tilt your feet 30 degrees to the line and keep your heels on the line. Chest out and abdomen in, abdominal breathing when walking.

Wipe the floor with your feet

The more muscles participate, the more calories you burn. Therefore, when walking, try to participate in sports with your whole foot. From heel to toe, land alternately. When the forefoot hits the ground, push it back hard, just like chewing gum sticks to the sole. This will involve gastrocnemius tendon and gluteus muscle.

Take an uneven road.

Walking on the uneven road can not only increase the muscle training of the feet, but also consume more calories than walking on the flat ground. If you can walk on gravel roads, grasslands, hiking trails, beaches, rocks, snow and other roads, you will burn 2-3 times more fat than walking on ordinary flat land.

Come on, kick.

Let's go. Kicking can get twice the result with half the effort. The specific walking method is to adjust the way of walking, increase the action of kicking and balancing, enlarge the pace as much as possible, walk a short distance, then take a big step, and then change back to a big step, and so on. You can achieve the effect of stovepipe in more than half an hour.

The benefits of walking quickly

1, against diabetes

British research shows that brisk walking can significantly reduce the possibility of diabetes. People with a family history of diabetes can significantly improve insulin sensitivity if they insist on walking fast every day. Therefore, I suggest that for the sake of health, walking more every day and driving less than one day will not only protect the environment, but also keep fit.

2. Save on fitness expenses

According to the survey data of American Heart Association, among the 1 0,000 volunteers surveyed, 1/4 cut the cost of going to the gym in the last six months. In fact, as long as you walk 150 minutes a week, you can reduce stress and prevent heart disease, so walking is the most cost-effective exercise.

3. Improve the quality of life

After investigating a group of women aged 45-55, the researchers found that those women who exercise regularly and walk fast can get more satisfaction from the life of husband and wife. Not only that, it can also reduce the incidence of common cancers in women.

4. Prevention of Alzheimer's disease

Italian scholars called 749 patients with memory impairment to record their usual physical exercise. Four years later, it was found that people who like walking are 27% less likely to eventually develop Alzheimer's disease than those who don't like walking. It can be seen that regular walking is very helpful to prevent Alzheimer's disease.

Let's go. How can we help? 2. Can I stovepipe when I go?

Walking fast can thin legs, because the strength of legs is used the most in the process of walking fast.

Walking is actually a very simple exercise, similar to walking, but the amount of exercise is slightly larger than walking, so it can play a certain role in losing weight. Walking fast can thin your legs, but if you walk in the wrong posture or in the wrong place and way,

Then the calf is likely to become a radish leg and a muscle leg. The correct walking posture of stovepipe walking should be to let the toes land first. When walking, the path should be in a straight line. Don't bend over or walk around. When walking, the knees that are pushed around will rub gently. Only by keeping the correct posture and walking quickly can we achieve the goal of really stovepipe.

In addition to posture, brisk walking and stovepipe should be exercised for more than half an hour every day to achieve good stovepipe effect. Fast walking is a popular aerobic exercise, which has great benefits to health. It can exercise muscle endurance, improve muscle strength, enhance cardiopulmonary function, strengthen muscle tissue, reduce the proportion of adipose tissue, accelerate the elimination of body fat, and play a very good role in losing weight and shaping.

Fast walking is not a sport based on fixed speed. Walking is an effort as fast as possible. If you walk faster, you will feel uncomfortable. It would be more appropriate to jog instead. After you find your own standard walking speed, you are allowed to speed up a little, which leads to some exaggeration in the movements of your limbs, or slow down a little and let yourself have a rest.

Let's leave now. Where can I lose weight?

Walking fast is actually a full-body exercise, but the most important thing is stovepipe and abdomen.

Walking fast mainly uses leg strength, so the effect of stovepipe is obvious, but if you are worried about accidentally building muscles, walking fast is quite reassuring.

Just grasp the degree of exercise, and don't rush for success, you can achieve the effect of stovepipe. Jogging consumes a lot of physical energy, but because of its intensity, it is easy to turn fat into muscle, which is a terrible thing for girls. Therefore, in contrast, walking fast can stovepipe, but don't expect too much from it. If you act rashly, you will probably get twice the result with half the effort.

In addition to stovepipe, brisk walking can also reduce abdominal fat. Walking is the thinnest aerobic exercise. As long as you keep walking more than 5000 steps every day, you can reduce your waistline. It does not need a lot of time and intense exercise, but uses scattered time activities.

5 minutes, 10 minutes, as long as you can accumulate a certain amount of activity. Accumulate 5000 trots every day, not only exercise your feet, but also take care of the muscles of your whole body, so that women who don't like sports and have fat waist will lose an average of 2 kilograms and shrink their waistlines by about 3 centimeters in 2-3 months.

Let's leave now. How to exert strength? 3. Let's go. Throw fat.

Walking is regarded as one of the best ways to lose weight in 2 1 century, and the speed is controlled by yourself. How long does it take to walk every day? What are the benefits of walking correctly?

Keep walking like this for 30 minutes to 1 hour every day, and you will see the effect after 2 ~ 3 months. And according to the research of Harvard University, walking for 30 minutes every day can achieve the magical effect of losing weight and prolonging life.

According to a research result, if you need to lose weight, 15 minutes of walking exercise may not be enough.

Dr Michael Costela, a biostatistics researcher at the University of Geneva, said that 15 minute walk is good for your heart and mental state, but it is not enough to lose weight. His paper is currently published in the American Journal of Public Health.

Many previous studies suggested that people who are losing weight should reduce their diet with 100 calories, or burn 100 calories by walking moderately or quickly for 15 minutes every day.

Costela said that people need to walk a longer distance to lose too much weight.

In this study, he spent five years completely investigating the lifestyle of 60 10 Swiss adults aged between 35 and 74, and then planned the following daily walking exercise suggestions for daily fat burning. Subjects arranged/kloc-0.5 to 30 minutes of walking, which was divided into slow walking, middle walking, fast walking or exercise walking. Different walking styles determine the metabolic rate and the amount of fat burned.

If the person taking part in the test does low-intensity exercise, his findings are as follows:

The average adult walks slowly 15 minutes every day, burning only 9 calories.

The average adult walks slowly for 30 minutes every day, burning only 25 calories.

Assuming that all participants do high-intensity exercise, they will burn more fat:

Moderate walking 15 minutes a day can burn 36 calories.

Walking fast will increase the burning of calories. Walking for 30 minutes every day can burn 129 calories.

Costela pointed out that if your goal is to burn 65,438+000 calories a day, then 65,438+05 minutes of walking is not enough. Walking consumes very little calories, so it takes a little more time to really increase the calorie burning, so as to achieve the goal of losing weight smoothly. Besides, if you want to know about walking for 30 minutes every day.

Can prevent 24 diseases.

Readable: Walk for 30 minutes every day.

Can prevent 24 diseases.