1, Aikido
The so-called Aikido is to stand with both feet at 60 degrees, with the center of gravity in Dantian, head held high and chest held out, and toes at 60 degrees. When walking, land your heels first, clamp your hips, straighten your knees, and don't shake your hands too much. This can not only lose weight, but also improve O-legs. This is the easiest way to lose weight by walking, specifically: 1. Stand with your head held high, your toes at 60 degrees and your hips clamped. 2. When you step out, your heels should land first, and your hands should not shake too much. 3. Suppose there is a straight line on the ground, the heels are all on this straight line, and the footsteps are inclined to this straight line by 30 degrees. Tip: Aikido is a very popular sport in Japan, because it is soft and not easy to cause sports injuries, so it can be practiced by men, women and children, especially Europeans and Americans. It is a diversified martial art that combines Japanese Jiu Jitsu with Japanese sword and staff, and the spirit of Japanese Bushido can be seen in technique. Regular exercise can make thighs firmer and achieve slimming effect.
2. Work hard.
The most common way to lose weight by walking is also the simplest way to lose weight. The key point of losing weight is to swing your arms greatly when you walk, and your walking frequency is required to be 100 steps per minute. Exercise at least 2 kilometers at a time. In this way, you can not only exercise your arms, but also exercise your back muscles, and burn leg fat to the maximum extent, so as to achieve various effects of stovepipe, stovepipe and stovepipe, and at the same time reduce the chances of suffering from diseases such as hypertension, diabetes, cholecystitis and heart disease.
Step 3 walk and kick quickly
Fast walking and kicking exercise is also a good exercise to lose weight, which can not only lose weight but also achieve the effect of health preservation. The specific walking method is to adjust the walking mode, increase kicking and balancing movements, enlarge the pace as much as possible with big movements, change to small trots after walking for a while, then change back to big steps, and so on. Can achieve the effect of stovepipe for more than half an hour, while reducing calories.
4. Toe forward method
The specific action of the tiptoe walking method is that the legs are separated by 30CM, the hands are lifted towards the ceiling, the palms are spread out, the tiptoe is kept for 1 min, and then the tiptoe walking can exercise the muscles of the arms, abdomen and calves.
Second, the skills of walking to lose weight
Lose weight quickly two hours after dinner.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
You can walk anytime and anywhere.
You can take a walk anytime and anywhere, but the effect is not always the same. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat increases to the maximum at this time, it is easier to lose fat when walking.
Keep the total amount of time unchanged.
If time is limited, you can also spread the concentrated walk from 30 minutes to 1 hour to various scattered time periods, but keep the total amount of time unchanged.
The distance of each walk
The best walking distance is about 5 to 10 km. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. Pay attention to the increase in quantity and don't run away. Step by step according to your own situation.
Keep walking every day.
If you keep walking like this for 30 minutes to 1 hour every day, you will see the effect after 2 ~ 3 months. And according to the research of Harvard University, walking for 30 minutes every day can achieve the magical effect of losing weight and prolonging life.
Walking is the most suitable exercise for healthy weight loss. In addition, the fact that walking is conducive to preventing aging and adult diseases and keeping healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.