First, speed up. A test was done abroad. 12 men and 18 women walked 1000 steps at the speed of 3.2 km/h and 6.4 km/h respectively, and calculated their calories respectively, and then multiplied by 10 to calculate the calories consumed by 10000 steps. The results showed that the average calorie consumption of the walking group was about 183 calories. The brisk walking group consumes about 336 calories on average. This shows that you can lose weight by adjusting your walking speed. Second. Step forward. If you want to lose weight by walking, you can't be as lazy as walking. It is necessary to speed up the pace and swing your arms at the same time, effectively stimulate your muscles, raise your heart rate, and achieve the goal of losing weight.
The third speed change exercise. First walk at the maximum speed, then slow down to the medium speed, and repeat walking for 4~6 minutes. This method can speed up the heartbeat and make the body sweat slightly, which has a good weight loss effect. Fourth, undertake personnel. You can tie sandbags on your legs or walk with crutches, which not only increases the exercise intensity, but also improves the load of upper limbs and the coordination of limbs, making exercise safer. You can also carry a backpack and a few bottles of water or books on your back, and you can also walk with a load. Take a walk 3-5 times a week for 30-60 minutes each time.
Don't bow your head when you walk, otherwise it will increase the pressure on the cervical spine, squeeze the lungs and make you shortness of breath. Raise your head, chin slightly lower, shoulders naturally open, abdomen tightened, buttocks clamped, and use the strength of crotch to drive thighs to walk. If you have bad symptoms such as chest pain, you should reduce your exercise or rest 1~2 days before exercise. You must persist in walking and enlarge every movement as much as possible. Hurry and alternate. As long as you persist, you will definitely achieve the effect and reduce the fat between your legs.