1, the secret of walking to lose weight
1, faster, bigger steps.
Do you take a walk to and from work every day? This way consumes few calories and has no effect of losing weight at all. Therefore, if you want to lose weight by walking, you must speed up your walking. And the steps should be bigger, so as to promote the burning of fat.
Walking fast is simply walking like the wind, which can consume 1/4 calories, especially the fat in the abdomen. Do brisk walking for more than half an hour two or three times a week, and you can lose 20% of visceral stubborn fat after three months. This effect is not available when walking slowly or walking. In addition to walking as fast as the wind, you can also walk at a variable speed to lose weight. What is variable speed walking? Variable speed walking means walking slowly for a while and walking fast for a while. You can lose weight by walking slowly-quickly-slowly-quickly, walking in cycles and practicing for 30 minutes.
Step 2 tighten the abdomen
No matter what way you walk, in addition to exercising your legs, you need to tighten your abdomen, which is very effective in reducing abdominal fat. So remember to keep your stomach in and your chest out when you walk.
3. Shake your arm
Shake your arms when you walk and let go of your own, which can effectively slim your arms and get rid of butterfly sleeve.
Step 4 massage your legs
Walking fast is very important for leg movement, so when you go home, you can finally sit down and massage your thighs and calves to prevent leg meat from turning into muscles.
Step 5 reduce the stride
Walking to lose weight requires fast walking, so many people use striding to speed up walking. For slimming and stovepipe, this way of walking is wrong. The correct way is to shorten the distance of each step and reduce the stride length to increase the speed.
2, go fast to lose weight skills
1. Go fast to lose weight. You need to land your heels first, bend your knees slightly, and stride.
2. Walking fast to lose weight requires holding your head high and avoiding hunchback walking and leaning forward.
You need to walk fast five days a week, at least half an hour every day, and you can stop walking if you sweat slightly.
4. Walking fast to lose weight can naturally swing your arms, and the swing range should not be too large.
When walking fast, you should focus on your feet, so that the effect of losing weight will be more obvious.
3. Precautions for walking to lose weight
1. Walking to lose weight is relatively simple, and you don't need to prepare sports equipment. However, it should be noted that you should wear suitable and comfortable shoes to avoid more discomfort during walking.
You need to warm up before you walk. Doing some warm-up exercises can prevent physical strain or soreness when walking fast, such as expanding exercise.
Don't stop immediately after walking, you need to walk for a while to rest, and don't drink water as soon as you stop, so as not to take away the salt in your body.
Walking fast to lose weight is a long-term exercise, and it is necessary to persist in walking fast for a long time, otherwise it will be difficult to achieve obvious results.
4. Aerobic exercise suitable for weight loss
TOP 1。 Take a daily walk to lose weight
As we all know, exercise is the healthiest and most effective way to lose weight, and daily walking is the favorite of most obese people. Because this method of losing weight is not limited by time and space, the walking speed can be fast or slow, which is very suitable for young friends, office white-collar workers and middle-aged and elderly friends to lose weight.
TOP2。 jogging
Aerobic exercise can fully burn body fat and continuously deliver oxygen to all parts of the body, which is an effective way to lose weight. Jogging belongs to aerobic exercise. After 20 minutes, the body's fat begins to burn for about 45 minutes to achieve the effect of losing weight. Moreover, jogging with nutritious meals will get twice the result with half the effort. The world-famous Slim Beauty, Herbalife and Amway are all non-irritating and are the "Three Musketeers" in the field of healthy weight loss. Known as the "holy product of weight loss", the slim and nutritious weight loss method loses an average of 1kg per day. With its unique effect of improving easy-to-fat physique and firming skin, it has become a secret slimming weapon for Bingbing and Xiao S. Since its listing, it has been sought after by many stars and dieters, and it is worthy of being a slimming magic weapon.
TOP3。 swim
Swimming is a systemic aerobic exercise and the best way to lose weight. It consumes a lot of calories, so it is very effective to lose weight in this way. Because the heat transfer speed in water is nearly 30 times that of air, the heat consumed by staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. In addition, swimming can exercise the muscles and joints of the whole body, which can make the body more perfect. It is a good way to lose weight and keep fit.
TOP4。 rope skipping
Skipping rope is a very simple and effective exercise to lose weight. Mainly for the arms and calves, of course, the whole body will benefit. Skipping rope is not limited by venue or time. Anyone can jump as long as the rope is the right length. Skipping rope can also exercise our cardiovascular system and coordinate the flexibility of limbs. However, skipping rope causes great pressure on the knee joint, so it is not recommended for people with large base to avoid damaging the knee joint.
TOP5。 yoga
Soft as a girl's body and beautiful and slender waist are every woman's dreams. You don't have to jump around and practice yourself quietly. Traditional and ancient mysterious yoga can give you unexpected gains. Yoga, the best way to lose weight, not only contributes to the modeling of sculpture, but also gives people an inner strength. After a period of exercise from the inside out and from the outside in, you will be surprised to find that your mentality and body shape have changed.
TOP6。 Ride a bike
Riding a bike seems simple, but it is actually exercising the muscles of the whole body. When pedaling, you can exercise quadriceps femoris on the thigh surface and gluteus maximus on the hip; The force transmitted by the pedal can exercise the triceps surae; Holding the handle with both hands can exercise the back muscles, and at the same time, it can exercise the upper wrist triceps and upper body muscles of both hands.