Walking is regarded as one of the best sports modes in 2 1 century, not only because it is not limited by time and space, but also because the walking speed can be fast or slow, thus achieving different fitness effects. Many people are worried about losing weight. In fact, walking is the best way, but people treat it too loosely.

Proprietary technology editor

1. Watch your walking posture.

Go as far as you can on your way to and from work every day. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

Walking to lose weight

2. Increase the stride of walking.

Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Heel first landing

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.

with open arms

Women usually carry bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.

5. Exercise while waiting for the bus

You are not idle when waiting for buses and traffic lights. You can use this time to do abdominal exercises. Concentrate the centripetal force on the abdomen and tighten it with all your strength. Feel the navel close to the back and recover after 6 seconds. Repeat these simple exercises so that you can do them as soon as you have time!

Step 6 sit on the bus

When there are seats in the car, you can exercise easily. Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical.

At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.

7. Standing on the bus

It doesn't matter if there are no seats in the car. Because standing can also do a lot of small sports. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner.

Grasp the rings with both hands, spread your feet slightly and lean forward. At this time, you can feel the abdominal muscles tight and exercise the abdominal muscles.

If you can't reach the rings in the car, you can hold the railing with your hands, stand on tiptoe like a ballet dancer, and put it down when you are tired. Repeated practice like this can beautify the lines of your calves.

Or hold the railing with both hands, count the beats, and push your abdomen inward at the same time. This method can effectively tighten the abdominal muscles and slowly contract the lower abdomen.

2 method skill editing

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. [ 1-2]

Three plan editors

The ideal place for walking is outdoors, preferably on the hillside, but it can also be done indoors, such as using a treadmill in the gym.

Whether outdoors or indoors, you can refer to one or more of the following three walking training plans. 3-6 times a week, 20-60 minutes each time. If you want to change from the primary level to the intermediate level, you should stick to the practice of the primary plan until you complete the requirements of the plan. Then you go for a week according to the intermediate plan. If the intermediate plan is successfully implemented, it can be transferred to the advanced plan.

Primary walking training program

Basic stage: This stage is the foundation of walking training. Take a walk 3-4 times a week. The walking speed is faster than walking, and the walking time is 15-20 minutes each time, and then the walking speed is gradually increased to increase the walking time.

1-2 weeks: At this stage, focus on training walking posture, relaxing shoulders, shrinking shoulder blades, chest out and abdomen in, and walking 3-4 times a week.

3-4 weeks: You should increase the speed by 5- 10%. If your walking speed is 4.5 km/h within 1-2 weeks, you can increase the speed to 4.7-5 km/h.

5-6 weeks: You can choose a place with a small slope for walking training.

Intermediate walking training program

1-2 weeks: the ratio of intermittent exercise is 2: 2 (fast walking for 2 minutes, then slow walking for 2 minutes).

3-4 weeks: the proportion of intermittent exercise is 3: 2 (fast walking for 3 minutes, then slow walking for 2 minutes) or (fast walking for 2 minutes, then slow walking 1 minute).

5-6 weeks: the proportion of intermittent exercise is 3: 1 (fast walking for 3 minutes, then slow walking 1 minute).

Advanced walking training program

It is best to choose a place with a slope for walking. Walking uphill for 2 minutes, the heart rate is 85% of the highest heart rate, and walking downhill for 2 minutes, the heart rate drops to 60-65% of the highest heart rate. This training includes speed training. Walking up and down can reduce the fat in the buttocks and thighs.

1 week: walking training with slightly changed rhythm; Start walking at a relaxed speed, such as 4.8 km/h, so that your heart rate is about 65% of the maximum heart rate, then go uphill at a faster speed and repeat the exercise.

2-4 weeks: increase the walking speed to 6.4 km/h.

5-6 weeks: then increase the walking speed to 7.2 km/h.

Four main editors

1, training intensity: When you are a beginner, you'd better walk slowly and pay attention to your heart rhythm. From the point of view of sports medicine, the best training pulse per minute should be 75-80% of the maximum heart rate, that is, (220- age) ×(75-80)%. For example, a 30-year-old person's pulse should be between 143- 150 beats/min, and an individual can adjust his weight or health again. If the amount of walking exercise is too large and exceeds the specified heart rate, the walking speed and walking time should be reduced immediately.

2, warm-up activities: it is best to relax, walk slowly for ten minutes, fully warm up. Walking means swinging your arms, turning your shoulders and breathing consciously. Warm-up activities should be a little sweaty.

3. Relaxation activities: After a walk, you should have relaxation activities. Then do leg, chest and back stretching activities for at least 7- 10 minutes.

4. Walking with load: This can increase the calories consumed when walking, such as walking with a backpack. Weight is only 2-3 kg, too heavy will lead to backache. The belt should be wide, and the material of the surface in contact with the back should be breathable.

Implement a three-week training program

According to our training steps, after three weeks, you can reach a walking speed of 8 km/h, which means you can burn 4 10 calories! And this training includes many skills and exercises. Let's start with the first step.

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.

take the air line

Practice walking along an imaginary straight line on the runway, on the road or on the playground, and the inside of the foot moves 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.

street crossing

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 letting your pelvis alternately move forward will help you take a bigger step.

Heel walking

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.

Surround one's arms

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.

The second week: interval training

Don't forget to warm up for 5- 10 minutes before doing the following exercises.

Step exercise

It is best to finish this training on the runway. 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

Choose repeatable signs (such as telephone booths, trees, etc.). Then walk as fast as possible until you reach the first goal, and 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.

repeat

If your target pace is12minutes walking1.5km, then walk at this speed for 6minutes, then walk slowly for 2minutes and repeat the interval exercise for 30minutes.

Week 3: Burn calories:

There are two ways to burn calories, just choose one of them to practice.

Walk at regular intervals (it takes 75 minutes to burn 500 calories)

After five minutes of warm-up, walk four kilometers at a speed of 12 minutes 10.5 kilometers, walk at a normal speed of 10 minutes, then walk four kilometers quickly and then walk at a constant speed of10 minutes.

Long walk (it takes 60 minutes to burn 500 calories)

Pay attention to the technical points mentioned above during the warm-up, and then walk at the fastest speed (1-12 minutes1.5km)1hour.

5 diet and editing

1) Arrange three meals reasonably. Eating only high-fiber cereal and low-fat milk for breakfast every day and drinking tea after meals will not only help healthy defecation and eliminate fat, but also will not hinder nutrition and healthy intake. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.

2) Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.

3) Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.