Lose weight by walking
Nowadays, walking is the first health exercise promoted by major fitness experts. It is between race walking and race walking. By exercising the strength of back muscles and scapular muscles, we can improve the symptoms of shoulder and neck pain caused by long-term desk work of white-collar women, provide sufficient oxygen for the brain and blood, and improve the sub-health state. In the rainy season, let's start our body potential and take a walk.
Big stars like it for a reason.
Walking is really capable. It originated in Finland, and many big Hollywood stars are willing to be fans of this sport. Through simple exercise, reduce the fatigue caused by work and get a perfect figure while being healthy. Now, let's take a look at what the big stars have gained.
Holy Mary
Walking harvest: perfect figure, tight muscles.
Won't Sister Mai get old? She is always full of energy and has been walking for many years. Moreover, Sister Mai is also very professional in using walking equipment-crutches. So her arms, lower abdomen and calves always look perfect, and her muscles are tight but not strong.
Health secret: Walking can make all joints move, thus actively mobilizing the metabolism of body fat, promoting nutrient absorption, making skin and muscles firmer, and the slimming effect is super good.
Catherine Zeta-Jones
Walking harvest: the cervical spine has become so relaxed.
Her good figure is obvious to all, and the big star can keep this figure because of the help of walking. After work, she always puts on a sportswear and walks for 30 minutes. In her own words, "Walking has given me a new understanding of work and life. It makes me feel relaxed at work and the world is beautiful. After walking, my cervical spine is very comfortable and no longer sore. "
Health secret: When walking, keeping the upper body straight can speed up the blood circulation in the neck. It is recommended to walk for 30 minutes every day and 3 hours every week, which can relieve the shoulder and neck pain caused by fatigue to the greatest extent.
Kim Kardashian
Walking and harvesting: enhancing cardiopulmonary function
Kim kardashian is a great athlete. She is willing to try all kinds of new sports. When walking was just popular, big stars fell in love with the sport. After two months of training, Kim found that his breathing was smoother, especially when he took deep breaths. This gives her better physical fitness and state to cope with the changes in different roles of actors, producers and models.
Health secret words: According to the research of American Medical Association, walking for 30 minutes every day, five times a week for more than two months can improve cardiopulmonary function, make deep breathing smoother and reduce the risk of heart disease by 65,438+08%.
Nicole Kidman
Walking harvest: detoxification of the body, rosy complexion.
Nicole Kidman accidentally fell in love with walking. At the beginning, I felt a lot of pressure because of my busy work, and my body's detoxification function was not good. At the suggestion of her fans, she tried to walk. After half a year, Nicole's complexion became rosy and transparent, and she felt her body became light.
Health secret: through aerobic exercise to strengthen the body's metabolism, the circulation below the waist has also been improved. Persisting in walking can enhance gastrointestinal peristalsis, promote the elimination of body toxins, and make constipation irrelevant to us.
This is the right way.
When walking, if the essentials are improper, it will not only fail to achieve the effect of body shaping, but also be an excessive consumption of physical strength. In the long run, it is not only harmful to health, but also prone to sports injuries. To this end, in the process of walking, you should do this-
When you take a step, your feet follow the ground, your shoulders press down hard, and your upper body naturally relaxes. The center of gravity moves forward, the forefoot touches the ground, the heel is raised, and the toes touch the ground. At this time, you should also pay attention to blowing your head and chest and tightening your lower abdomen.
In addition, in the process of walking, in order to increase the walking speed, we should swing the upper limbs to increase the amount of exercise. If you want to better integrate your arms into walking, you might as well prepare a crutch for yourself, which can better improve the exercise effect and avoid accidental injuries. Step forward with your hind feet, follow the ground with your feet, follow the ground with your feet, and move forward repeatedly with your toes off the ground.
It is very important to warm up before walking.
Walking is not simply walking slowly on the loop of the community, but requires the coordination of all joints to achieve the best results. In order to avoid sports injuries, it is very important to warm up before walking.
Now I will introduce you to a complete set of warm-up exercises, which can stretch the joints and muscles of the whole body in just 8 minutes, and can also provide the best physical condition if you don't walk well. Sit cross-legged, relax your shoulders, inhale and lift your shoulders hard. Exhale, sink your shoulders quickly and return to a relaxed state. Repeat 5 times.
Relax your shoulders and lower body sitting posture, raise your arms horizontally in front, and twist your upper body around your waist 10 times. Relax your wrist, make a fist with both hands, and make a circular motion around your wrist for 5 times. Relax your ankles and sit on the floor, straighten your legs forward, press your toes down hard, then hook up quickly and repeat 5 times. Relax your knees and stand naturally. Take the knee joint as the center, slowly drive the calf to draw a circle, repeat 5 times.