1, five mistakes in striding.
1, back is not straight.
Many people who like brisk walking can hold their heads high at first, but after a long time, they become "hunchbacked" when they are lazy. After a long time, it is inevitable that the shoulders and neck will be sore and uncomfortable, and people with lumbar spondylosis are even more unsuitable. When walking briskly, the body should be as straight as possible, and the cervical vertebra and spine should be in a straight line. Don't look up and down with your eyes. It's best to look straight ahead. Pay attention to the relaxation of shoulders, and don't deliberately keep a fixed walking posture, so as not to cause neck and shoulder discomfort.
2, do not accept the lower abdomen.
Walking with a small belly is not only unsightly, but also inconvenient to walk, and it is not easy to achieve the effect of slimming. When walking briskly, pay attention to slowly tightening the lower abdomen, and then slowly stretch with the frequency of exercise, so that the abdominal muscles can get a good exercise between a recovery and a relaxation.
3, twisted limbs.
Some people like to shake their arms when walking briskly, thinking that this can increase the amount of exercise. In fact, if the arm swings too much, but the pace can't be consistent, it will reduce the effective exercise level of walking, and it will become more and more tired and slower. The correct way is to relax your arms and let your wrists swing back and forth naturally, not above your shoulders.
4. Walking with load.
Some hikers carry backpacks and other things. If the things they carry are too heavy and their knees are too heavy, they are easy to get hurt. It is advisable to walk with a heavy load without feeling tired.
5. Sprint and stop.
Many people leave without doing warm-up exercises, which is easy to strain their muscles. Therefore, when you stretch moderately before walking and your feet are a little hot, you can increase your speed. Don't slam on the brakes when you want to rest, but slow down before you stop. (Source: Oriental IC)
2, three-day diet
Day one cookbook
Breakfast: half a grapefruit, 1 slice of toast, 1 cup of black coffee 1 cup.
Lunch: 1 green salad, seafood pasta, 1 apple.
Dinner: 1 bowl of brown rice, fried meat with lettuce, winter melon and seaweed soup.
Reason: Bread and brown rice contain a lot of carbohydrates, which can provide enough energy for the body. Grapefruit and apples are rich in potassium, vitamin C and cellulose, which can promote digestion and absorption. Coffee and kelp are diuretics, which can help eliminate edema and burn fat quickly.
The recipe for the next day
Breakfast: 1 bowl of rice porridge, 1 boiled egg, 1 tomato.
Lunch: 1 Yangzhou fried rice 1, laver and egg soup, 1 orange.
Dinner: 1 bowl of Japanese buckwheat noodles 1 bowl, 1 serving of boiled vegetables 1 serving. Reason: Rice and buckwheat noodles can provide energy. Green vegetables and laver are rich in fiber, which has the function of moistening the intestines and relaxing the bowels. Tomatoes and oranges are rich in vitamins, which help digestion and absorption and prevent fat accumulation.
The third day recipe
Breakfast: 1 laver rice ball, 1 cup of soybean milk.
Lunch: 1 bowl of white rice, 1 plate of spinach, tomato and egg soup.
Dinner: sea fish, green vegetable salad, 1 bowl of bibimbap porridge. Reason: Rice balls and sea fish are not high in calories, so you can eat more to increase satiety. Spinach diuretics and tomatoes promote digestion. Porphyra and miscellaneous rice contain a lot of crude fiber, which can moisten the intestines and relax the bowels.