The correct way to lose weight by walking 1. Lose weight by walking

Walking seems simple, but in fact, this after-dinner activity has many benefits. "Take a hundred steps after a meal and live to ninety-nine." For women, walking can not only relax, but also lose weight.

The correct walking posture should be to hold your chest out, stride, and walk about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, walk in a straight line, and don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. Stick to it for 3 weeks and you will see the weight loss effect. If you have decided to incorporate walking into your fitness program, here are some walking exercises for your reference.

1, ordinary way

Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for parks or scenic roads.

2. 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.

3, 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.

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.

Guide: We have to walk every day. For some reasons, the speed, frequency and length of walking will be different. But if you know that walking can lose weight, will you increase the daily walking time? Presumably, many people want to ask how to walk more efficiently to lose weight. Don't worry. Today, Bian Xiao of Beiping Health Network introduced two correct ways to lose weight by walking in detail. You might as well take a closer look.

The correct way to lose weight by walking is to walk backwards to lose weight.

Backward weight-loss bodybuilding method is a popular weight-loss method that people in many cities in the south are increasingly keen on. This method is simple and effective, and is suitable for refreshing patterns when walking at night. The specific exercises are as follows:

1, hands akimbo

Press your hands on both sides of your waist, thumb behind, four fingers in front (and vice versa), and walk back. This formula is easy to grasp the center of gravity of the body, maintain balance and is relatively safe. The disadvantage is that the upper limb exercise is small and slow, which is suitable for the old, the weak, the sick and the beginners.

2, the moving shoulder swing arm cutting type

This formula can make the main joints of the whole body move and achieve overall coordination and balance. Suitable for exercisers who walk backwards.

3. Bend your elbow and make a fist.

This formula can reduce the resistance in driving and speed up. Suitable for backward runners who are good at backward walking. The above postures can also be used alternately, learning from each other's strengths and adapting to each other best.

Tip: When you walk backwards, the movement of your feet.

Hold your chin back with your right foot (or left foot), with your toes touching the ground first and your heels touching the ground later. The decomposition action is: toe-heel, which is just the opposite of the frontal action. Frequent tiptoe activities stimulate the six meridians on the foot, change the angle of joints, increase the strength of ligaments, and activate the muscles that are usually in a stagnant state. The overall coordination of the soles of the feet is the first important thing, so you must adjust it before you go.

Wobian Xiao reminded: Pay attention to maintenance after walking to lose weight. White-collar women may have to deal with high heels all day because of work, but it should be noted 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 will help promote metabolism and eliminate toxins. Strengthening leg flexibility is an effective way to prevent muscle stiffness. When working, sit in a chair, straighten your legs, and then do toe-hooking and toe-stretching exercises. A little exercise can greatly beautify your calf.

Guide: We have to walk every day. For some reasons, the speed, frequency and length of walking will be different. But if you know that walking can lose weight, will you increase the daily walking time? Presumably, many people want to ask how to walk more efficiently to lose weight. Don't worry. Today, Bian Xiao of Beiping Health Network introduced two correct ways to lose weight by walking in detail. You might as well take a closer look.

The correct way of walking

The correct way to lose weight by walking 1. Lose weight by walking

Walking seems simple, but in fact, this after-dinner activity has many benefits. "Take a hundred steps after a meal and live to ninety-nine". For women, walking can not only relax their mood, but also lose weight.

The correct walking posture should be to hold your chest out, stride, and walk about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, walk in a straight line, and don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. Stick to it for 3 weeks and you will see the weight loss effect. If you have decided to incorporate walking into your fitness program, here are some walking exercises for your reference.

1, ordinary way

Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for parks or scenic roads.

2. 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.

3, 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.

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.