The 30-minute walking diet makes you lose weight easily. Fitness can promote the body's metabolism. Exercise is very important in our daily life. Walking is the simplest exercise. This exercise is something we often do. Let's take a look at the 30-minute walk to lose weight with me.

A 30-minute walk to lose weight makes you lose weight easily. 1 10 minutes: Go straight at normal speed.

10 minutes, the body has just entered the state of exercise, and the muscles have not fully "awakened". Walking too fast at once is easy to strain or sprain. In the first 10 minutes, walk mainly in a general posture, and walk straight with your chest out and your abdomen thin. Not too fast, but not too slow. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour.

20 minutes: kick and swing+walk uphill.

After the first 10 minutes of practice, the body has entered a better state of exercise. Therefore, it is more difficult to walk in the second 10 minute. /kloc-within 0/0 minute, kick and walk for 5 minutes, and then walk uphill 10 minute. Kicking and walking can fully stretch the legs and make them more linear. The specific way is to slow down first, and then walk by kicking one step or two. Then walk a short distance and slow down uphill. Walking uphill can exercise leg strength and lift hips. Pay attention when going uphill, not too fast, step by step.

30 minutes: Stand up.

At the last 10 minute, the body has been completely warmed up, and the way to increase the pace is changed at this time. When walking, you should straighten your back, hold your chest as high as possible, point your feet 10 toes in the direction of walking, and press your toes hard every step to make your whole body muscles move every step. When it's time to stop at the earliest, slow down slowly. Don't stop immediately after a 30-minute walk. Walk for 5~ 10 minutes to adjust your body and relax your muscles.

There are many ways to lose weight. When we lose weight, we'd better choose the method that suits us. We must combine our eating habits and stick to the afternoon, so that we can get twice the result with half the effort.

The 30-minute walking diet makes you lose weight easily. 2 1. Walk in the right posture.

When walking fast, belly in, head up, chest out, hips in, shoulders relaxed, back straight, hands shaking violently, and do maximum exercise. If you have fat around your waist, you can turn your waist more when you walk. You can thin your waist, back and buttocks, so that your arms are not fat.

At the same time, as a weight loss exercise, you can't walk or walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs. When landing, the heel should land first to prevent the calf from getting thicker. After the center of gravity is completely transferred to the forefoot, lift the other foot, so that the foot is less prone to edema.

2. Go 2 hours after dinner.

Exercise at different times, the degree of fat consumption is different. Even if you walk fast on an empty stomach 1~2 hours in the morning, the amount of fat consumed is very small; Within half an hour after a meal, the consumption of fat increased obviously, and within 2 hours after a meal, the increase of fat reached the maximum. At this time, walking is the best time.

3. The walking time is 30-60 minutes.

In order to achieve a certain weight loss effect, the pace of walking must be moderate and fast, such as 10 minutes, 1000 steps or more, and the duration of each time must be more than 30 minutes, so as to burn fat and achieve the effect of weight loss. But it can't exceed 1 hour, which is easy to hurt the body.

4. The walking distance is about 5- 10 km.

Walking distance is very important to lose weight. It is best to walk 5- 10 km at a time, which is neither too far nor too short, and it can be completed in 1 hour.

Everyone has a love of beauty, and having a perfect body is a temptation for everyone. Many people try different ways to lose weight. As one of the simplest aerobic exercises, brisk walking is the right way to lose weight.

5, walk not less than 5 times a week.

If you want to lose weight by brisk walking, then the number of brisk walking should not be less than 5 times a week, so as to ensure that brisk walking can bring weight loss effect.

6. Is it effective to lose weight by walking quickly?

Accelerate the metabolism of the body within a certain period of fast walking, consume a lot of body fat, and achieve the purpose of losing weight. The average adult who walks for half an hour every day can increase the calorie consumption by 30%. Walking one kilometer a day can reduce about 0.3 kilograms of fat, so walking fast is very effective for losing weight.

7. What should I pay attention to when preparing to lose weight?

Any exercise needs persistence to see the effect, and walking is no exception. Don't expect to lose weight after a few laps. Keep walking more than 5 times a week, and you will see the weight loss effect of brisk walking after 2-3 months. Pay attention to wearing flat shoes.

When walking fast, it is best to wear flat shoes, such as sports shoes and board shoes. Walking in high heels for so long does great harm to your feet. Let's leave now. Go into battle lightly.

When you leave, try not to take anything you can. Taking too many things will increase the unnecessary burden. Pay attention to relax after a walk.

Pay attention to relax your body and muscles after walking. You can do some passive pulling activities, such as leg press and leg stretching, so that the tense muscles can be fully stretched and relaxed. At the same time, pay attention to the fact that you can tap or massage your calf with your hand after walking quickly, so that your calf will not be sore or even locally thickened.