1, lose weight two hours after meals.
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.
2. 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.
3. 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.
4, 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.
5. 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.
Walking posture:
1, when walking, the heel touches the ground first, which can avoid the center of gravity falling on the calf and edema.
2. When striding, the heel hits the ground first, the center of gravity is completely transferred to the front foot, and the other foot is lifted again, which is less likely to cause edema.
3. When going up the stairs, you can step two steps at a time according to the height of the stairs, which can tighten the muscles of your hips and legs.
4. When stepping on the stairs, the heel should land first, which can avoid the center of gravity only falling on the calf, resulting in radish legs.
Precautions:
Get used to having your stomach in when you walk. When abdomen is closed, you will naturally lift your hips, which can avoid long-term abdominal protrusion and hip sagging, and your figure is beautiful. And often wearing high heels or walking on tiptoe, the center of gravity will fall on the calf, which is easy to cause edema or radish legs; Therefore, when stepping forward, let the heel land first to avoid calf edema.
To prevent the body from being out of shape, remember to keep the upper body and hips vertical when going upstairs or walking, which can prevent pelvic displacement; And I am used to following the ground with my feet, which can prevent the calves from getting thicker. If you want to beautify the muscle lines on the hips and the back of your calves, you can climb two steps at a time to make your calves slimmer.