In the cold winter, many people have lazy cancer. They would rather stay at home than exercise. Because of this, the amount of exercise will drop sharply, and the digestion of energy will also be reduced, resulting in too many calories to consume, so the excess calories will become fat accumulation. So how to lose weight in the cold winter? Walking is the best exercise to lose weight in winter. You can increase the heat energy while walking quickly, and you won't feel cold. Next, Bian Xiao will give you a detailed introduction.

Walk happily to increase vitality.

Even if you just walk 10 minutes, you can still

Just like charging a car, you will become energetic because your blood circulation has increased. Studies have shown that walking for 30 minutes can increase your energy by 80%.

1. Take a relaxed and happy walk (at least 10 minutes): A relaxed and happy walk, no matter how long it is, will make your body and mind full of vitality, especially after the meeting, when you go out for a happy walk, you can relax your nervous mood.

First, change your mind. Put your mind on your feet, feel your heels step on the ground one by one, and be fully aware of each step for 2 to 3 minutes. Next, turn your attention to breathing and pull your body higher, as if someone is pulling you to increase the space in your lungs.

Imagine inhaling new energy when inhaling and spitting out fatigue and pain when exhaling. Then talk to your inner self. Imagine that fresh air is in the body and dirty air has been discharged. When you return to the office, you will be more focused.

2. Walking in the mountains: Being close to nature for 5 minutes can cheer you up and give you energy. You can go for a walk in the park at lunch time. In addition, choosing another day to climb a mountain in the suburbs and get along with nature for a long time will be less disturbing and easy to relax, which will help improve memory and concentration more than walking in the city.

Sprint for losing weight. Let's go.

You can walk at high intensity (vigorously and quickly) for 20 minutes every day for three consecutive days, and then walk at a medium speed for 30 minutes every other day.

1, high-intensity walking on the treadmill (30 minutes, burning 150 calories): Start walking at a moderate speed, such as 5.5 kilometers per hour. After 6 minutes, increase the speed to 1 km to 6.5 km. After 5 minutes, the speed is increased to 1 km, then walk for 5 minutes, and so on.

2. Sprint and walk fast on the trail (25 minutes) (burning 175 calories): After warming up for 5 minutes, try to walk fast for 10 minutes, turn around and walk fast, but slow down when you return to the starting point. Every time you do this kind of exercise, you should aim to walk faster and farther than last time.

3. Taking advantage of weekend marathon walking consumes a lot of calories (60 minutes, burning 350 calories): Inviting friends to take part in marathon walking 1 hour is a good social activity, such as completing the challenge of 2 1 km, which will consume more calories than walking for half an hour.

4. Walk with the lower abdomen (at least 10 minutes): Whenever you walk, you should shrink your lower abdomen every minute, and your thoughts are focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.

Climbing mountains and carving figures.

Adding some movements when walking can turn walking into full-body exercise and quickly carve hips and legs.

1, turn up the treadmill and walk explosively for 25 minutes, which is very helpful for exercising your hips. You can walk the whole slope or change the slope in the middle.

2. Find a hillside and walk for at least 16 minutes to exercise your hips. Or do you want to sculpt your figure, so you can walk slowly first? 10 minutes as a warm-up, then repeat uphill and downhill for 2 minutes each time, continue to repeat until you feel that the goal of raising your hips has been achieved, and finally walk slowly for 5 minutes as a way to relax and cool down.

Climb the stairs for at least 5 minutes, and the heat can be doubled.

If you want to get in shape quickly in winter, just learn the above tricks. Walking is something that everyone should do every day. As long as the method is proper, you can lose weight quickly in winter, even if you have lazy cancer. Of course, the effects of walking slowly and walking fast are also different. You can choose the most suitable walking style according to your own situation. Walking fast consumes more energy than walking slowly, and of course, it generates more heat. You can also combine fast walking with slow walking, and find out what you can bear is the best way to lose weight.