1, how to lose weight quickly
If you want to lose weight by walking fast, you don't have to walk 10 thousand steps a day. The following small series recommends several tips that can improve the effect of walking to lose weight.
1. Walk fast and slow.
According to a study by Ohio State University, crawling, fast walking and slow walking will consume 20% more energy than normal speed. So, you don't have to insist on a fast speed all the time, you can walk fast or slow. This is not easy to get tired, and the effect is good.
2. Go kick.
Let's go. Kicking can get twice the result with half the effort. The specific walking method is to adjust the way of walking, increase the action of kicking and balancing, enlarge the pace as much as possible, walk a short distance, then take a big step, and then change back to a big step, and so on. You can achieve the effect of stovepipe in more than half an hour.
stand out
In addition to stepping up, we should lose weight and increase the pace of walking. First of all, straighten your back and waist, hold your chest as high as possible, with your feet 10 toes facing the direction of walking, and push your toes hard every step. Every step should make the muscles of the whole body move, which makes people feel bouncing.
Swing arm
A large part of the walking speed comes from the arm. The power generated by swinging your arms can push you forward, help you burn more calories and strengthen your upper body strength. When walking, the elbow is bent 90 degrees, and then the arm swings back and forth with walking. At this time, the shoulders should be relaxed and naturally turn back slightly, so that the chest can be expanded, maintained in the best posture, and walking can achieve maximum efficiency.
2. Women's slimming exercise
Move 1 tighten the defence.
Step 1
Lie flat on the ground, put your hands on your sides naturally, and your knees and calves are 90 degrees perpendicular to the ground.
Second step
Lift the hips to lift the waist off the ground, and tighten the back at the same time, so that the upper body, abdomen and thighs are in a straight line and stay for about 3 seconds. Step 1~2 Repeat 15~20 times to tighten the back line.
Advanced edition
Third step
Keep the posture of Step2 in move 1, lift your right foot as far as possible from the ground to the front of your body, and pay attention to keeping your thighs and calves in a straight line with your toes.
Fourth step
Keep your right foot straight, then move to the ground until your thighs are parallel. Step3~4 is an advanced version of move 1, and the left and right feet can be alternately done 8~ 10 times.
Action 2 Train the back core muscles.
Step 1
The body is in a prone position, the feet are raised and straightened to the ceiling, and the knees can be relaxed and slightly bent as a preparatory action.
Second step
Tighten your back, tilt your legs forward to about 60 degrees off the ground and keep balance for about 3 seconds.
Third step
Straighten your right leg at a 45-degree angle with the ground, bend your left leg slightly and get close to your upper body, and then repeat the same stretching action with your left foot. Step 1~3 do 15~20 times, which can stretch legs and strengthen the training of back core muscles.
Want to slim out the perfect back, practice the above weight-loss exercises every day, keep practicing and easily create a beautiful back!