It's convenient, simple and economical to lose weight by walking for three weeks. You can lose weight easily without spending a penny, but many people still don't know much about walking. Let's share what a quick walk for three weeks is.
Walk fast for 3 weeks, and shape in the first week 1.
Before you start walking exercise, you should do at least the following two groups of exercises this week and walk at a slower speed than usual 10 minutes or so.
Walk in a straight line. On the road or on the playground, practice walking in an imaginary straight line, and the inside of the foot moves along the outside of this straight line. This skill can help you find out? More comfortable rhythm, even if the body is at a disadvantage, it can easily enter the state.
Cross walking, exercise your hips by moving your feet across the sides of a straight line, which can force you to get used to twisting when walking. In addition, stretching your legs from your hips and letting your pelvis alternately move forward will help you take a bigger step.
Walking with heels and toes off the ground makes your calves and shins stretch and become strong, which can help you improve your strength off the ground, thus making your feet strong and powerful.
Hold it in your arms, then lift it up and put it down from behind. This will help you relax your chest muscles, arm muscles and back spine so as to swing your arms to the maximum.
Second week
Don't forget to warm up for 5- 10 minutes before doing the following exercises.
Step movement, walk 200 meters at the fastest speed and then slow down slowly until the heart rate returns to 120/ min. Next, walk 400 meters at the fastest speed, and then gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the distance to 600 meters, then 800 meters, and repeat the whole process, starting with the longest distance and ending with the shortest distance.
Walking rhythm (such as telephone booth. Walk as fast as possible until you reach the first goal, then walk at a slower normal speed to reach the second goal, then speed up the distance between the two signs and walk the same distance at a slower speed. And so on.
If your target pace is 12 minutes walk 1 5 kilometers, then walk at this speed for 6 minutes, then walk slowly for 2 minutes and repeat interval exercises for 30 minutes.
Third week
There are two ways to burn calories, just choose one of them to practice. Walk alternately at intervals (it takes 75 minutes to burn 500 calories). After warming up for five minutes, walk five kilometers and four kilometers at the speed of 1, then walk at the normal speed of 10 minute, then walk four kilometers at a fast speed and then walk at a constant speed of 10 minute.
Walk for a long distance (it takes 60 minutes to burn 500 calories). During the warm-up process, pay attention to the technical points mentioned above, and then use the fastest speed (1 1? 12 minute walk 1, 5 km) walk 1 hour.
Grasp the essentials and pay attention to the following points when landing:
1, raise your head. Imagine a rope that keeps you in a straight line from the top of your head to the whole spine.
2, abdomen, straight back, this will gradually help you improve the condition of your chest. Humpback posture will only cause joint burden, as well as back, leg and hip muscle pain.
3. The arm swings 90 degrees naturally, so that the hand swings in an arc within the height range between the waist and buttocks, not too high. When retracting the arm, the upper arm should be as level as possible with the ground, and the swing direction of the arm should be opposite to the direction of the feet.
4, cultivate a natural pace, but it will cause muscle soreness in the calf and buttocks. Sometimes it will lead to unnecessary resistance and waste physical strength. Only the more steps you move per minute can you walk faster and faster. Repeatedly alternating big steps and small steps to find the fastest step without rebounding is the step you really want.
Make good use of your feet, but the movements of the race walkers are really beautiful. Every step is the movement process of heel, sole and toe. The foot follows the ground, and the force passes through the sole, and then the toe is pushed off the ground.
Let's go, get in shape for three weeks, and go out twice.
Even if you walk easily, you can consume more than 0/0 times the fat of ordinary walking. In order to eliminate excess fat in the body, walking under the condition of natural breathing and keeping the heartbeat between 50% and 60% of the maximum heartbeat can improve the efficiency of aerobic exercise.
The secret of walking to lose weight is to walk at least 10000 steps every day (the speed is 100- 120 steps per minute). It takes about 20 minutes to walk to officially burn fat. Based on the average daily intake of about 2 100 calories by adult men, the calories consumed by human body in basic metabolism and working life are about 1800 calories, that is, about 300 calories will be accumulated in the body, and it takes about 30 steps to consume 1 calorie, and 9000 steps to consume 300 calories.
Want to lose weight? Please come with me to implement the three-week training plan. After 3 weeks, your walking speed will reach 8 km/h and you will burn 465,438+00 calories per hour. Stick to it and lose weight while walking.
way
Week One: Mastering Skills
Before you start walking, you should walk at a slower speed than usual for about 10 minutes. Don't forget to do a five-minute warm-up before.
Walking in a straight line: practice walking along an imaginary straight line, and the inner side of the foot moves along the outer side of this straight line;
Straddle: still use this imaginary line to cross your feet along both sides of the straight line to exercise your hips;
Heel walking: Walk with your heels and keep your toes off the ground.
The second week: interval training
Step exercises. It's best to finish on the runway. Walk 200 meters at the fastest speed, and then slow down slowly until the heart rate returns to 120 beats/min. Then, walk 400 meters at the fastest speed and gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the distance to 600 meters, then 800 meters, and repeat the whole process.
Week 3: Burn calories
Walk at regular intervals (it takes 75 minutes to burn 500 calories). After five minutes of warm-up, 12 minutes, walk 5 kilometers and 4 kilometers at the speed of 1, then walk at the normal speed of 10 minutes, then walk at a fast speed of 4 kilometers, and then walk at a constant speed of 10 minutes.
When walking, take a big step. When striding, the heel touches the ground first, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground, and the knees are slightly bent. Be sure to hold your head up and hold your chest high. Your arm should exercise actively. Swing your arms so that the lower arm is about 90 degrees, swing rhythmically behind your hips and swing up to shoulder height. When walking forward, use the rebound force of crutches to push your body forward. With slow and deep breathing, swinging your arms and striding forward quickly, people feel sweaty, the body surface temperature rises, and they quickly enter a state of reducing fat.
Travel speed requires comfort and agility. According to sports medicine, the best heart rate a person can achieve during exercise is = (-age) ×(75-80)%. For example, for a 30-year-old person, it is best to control the pulse between 143- 150 beats/min, which can be slightly adjusted according to the weight or health status to meet their own needs. It is best for chronic patients to reduce to 50% of the optimal heart rate for exercise.
Walking exercises mainly focus on the lower body.
Let's go, get in shape for three weeks, and walk in three directions.
Slope movement
Walking on slopes (such as stairs and garage ramps) consumes about 50% more heat than walking on flat ground.
pick up speed
If the walking speed is maintained at 7 or 5 kilometers per hour, the calories consumed are the same as running. Walk fast for 30~60 seconds, and then walk at a medium speed for 5 minutes, so that alternating fast and slow walking can not only prevent excessive, but also accelerate the metabolic process.
swing one's arm
The elbow is bent 90 degrees, with the shoulder as the axis, and the arm hangs like a pendulum. Don't swing your arms too much, otherwise you can't swing quickly and consume more calories if you stretch your arms too far.
With the help of crutches
You can walk with your hands on crutches like skiing. Of course, this may attract people's surprised eyes, but it can consume 20%~45% more calories than ordinary walking.
Three-week walking weight loss plan
There are thousands of ways to lose weight, but walking to lose weight is the most convenient and economical. Now let's implement the three-week slimming plan together. As long as you stick to it every day, after 3 weeks, your walking speed will reach 8 km/h and you will burn 4 10 calories per hour, and you will lose weight successfully.
Week One: Mastering Skills
Before you start walking exercise, you should do at least the following two groups of exercises this week and walk at a slower speed than usual 10 minutes or so. Be careful not to forget to warm up for 5 minutes before this.
1, go straight.
Practice walking along an imaginary straight line on the runway, road or playground, and move your feet along the outside of this straight line. This skill can help you find a more comfortable rhythm, and you can easily enter the state even if your body is at a disadvantage.
Step 2 cross-walk
Or use this imaginary line to cross your feet along both sides of a straight line to exercise your hips, which can force you to get used to twisting when walking. In addition, stretching your legs from your hips and alternating your pelvis will help you take bigger steps.
Step 3 walk on your heels
When you walk, your heels and toes leave the ground, which makes your calves and shins stretch and become strong, which can help you improve your strength off the ground, thus making your feet strong and powerful.
4. Hold your arm
Slowly wrap your arms back, then lift them up and put them down from behind. This will help you relax your chest muscles, arm muscles and back spine so as to swing your arms to the maximum.