1, the way to lose weight by walking
1, ordinary way
Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.
2, quantitative walking method
Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.
3. Fast walking method
Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.
4. Swing arm walking method
When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.
Step 5 walk on the abdomen
Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.
Tip: Maintenance after walking.
White-collar women often associate with high heels, so we should pay attention to the fact that leather shoes, especially soles, must not be too hard, and shoes should not squeeze their feet. When you come home after a walk, you'd better go barefoot and relax completely. Pay attention to soaking feet with hot water when taking a bath, which can relieve foot fatigue. After taking a shower, sitting on the bed, relaxing your legs and massaging your hands from bottom to top are helpful to promote metabolism, eliminate toxins and strengthen leg flexibility, which is an effective way to prevent muscle stiffness. At work, sit in a chair, straighten your legs, and then do toe-hooking and toe-stretching exercises. Such a small exercise can also beautify the calf.
2. Exercise of burning fat
According to research, the combination of aerobic exercise and muscle training is the most effective way to reduce fat. Combine aerobic exercise such as running with some exercises to exercise abdominal muscles. As long as you persist for more than one month, you can harvest a flat belly.
A running for 3 minutes+sit-ups 1 min.
There are many kinds of sit-ups. Choose something that can exercise the abdomen. Be careful not to sit up completely when you get up. You can get up at a 45-degree angle, use the strength of your abdominal muscles to get up quickly and fall slowly.
B Run for 3 minutes+push-ups 1 min.
Push-ups mainly exercise the chest muscles, and can also exercise the abdomen, but the effect of chest muscle exercise is obvious.
C running for 3 minutes+supine leg lifts 1 min.
Supine leg lift decomposition:
Step 1: Lie on your back with your arms tightly attached to your sides and tighten your lower abdomen.
Step 2: Lift your legs until they are perpendicular to the ground. According to personal physique, it can not be vertical, as long as it achieves the effect of exercising the abdomen.
D running for 3 minutes+flat support 1 min.
Motion decomposition of plate support;
Step 1: Lie on the ground and support the whole body with two toes and forearms of both hands.
Step2: The shoulders and elbows are at right angles, the trunk is straight, and the head, shoulders, hips and ankles are kept in the same plane as far as possible.
Step 3: Look straight at the ground and keep breathing evenly.
E running for 3 minutes+sitting posture with legs closed 1 min.
Decomposition of leg contraction in sitting posture;
Step 1: If you need a chair with good stability, sit on it and grasp the edge of the chair with both hands.
Step 2: put your legs together, and then close them to your chest until you feel tight in your abdomen.
Run for 3 minutes+supine knees and legs 1 min.
F Step decomposition of supine knees and legs:
Step 1: Lie flat on the ground with your legs together and your hands tightly pressed against the ground.
Step 2: Fold your legs and keep your calves parallel to the ground.
Step 3: Sit-ups and tighten your knees to your chest.
note:
1. You can do all the above actions, or you can choose one or several of them for training. 3 minutes aerobic+1 min muscle training is a group, and more than 4 groups are repeated each time.
2. If you don't want to run for 3 minutes, you can choose other aerobic exercise methods, such as skipping rope, running in place, swimming, cycling, fitness dancing and so on. The intensity of exercise should not be too great. The standard is that you are between tired and not tired.
Diet: Pay attention to a seven-point full diet and chew slowly. Do not eat fried food, fat, sweets, drinks, wine, etc. Eat more vegetables, high-quality protein food (chicken breast, fish, soybeans and bean products), and eat more coarse grains and potatoes.