Walking and fitness exercise 1 lose 9 kg in a year. Health is the foundation of our life. This exercise can help us exercise well. You should arrange your exercise time reasonably and pay attention to your breathing frequency during exercise. Here I will show you the benefits of walking and fitness exercise in 1 year.

Walking and fitness exercise: 1 lose 9 kg in a year. Walking is the easiest way for human beings. As long as women walk easily for about 30 minutes three to five times a week, your risk of heart disease and osteoporosis can be greatly reduced by half, and you can lose about 9 kilograms in one year!

However, walking is also quite exquisite and easy:

1, feet first. You put about 800 tons of pressure on your feet every day, so make sure your feet get enough rest and protection. Wear a pair of cotton sports socks to absorb sweat better. Then choose a pair of elastic sports shoes for your feet. Take a good look at the elasticity of the sole and the strength of the arch when choosing. A pair of new shoes can last for 6 months, and can also let you walk 800 kilometers. In this way, the injury to plantar tissue caused by long-term walking can be avoided.

Hold your head high. If your walking posture is too atrophied, or on the contrary, your movements are particularly exaggerated (swinging your elbows like a race walker), then a pleasant walk will become a painful journey. The correct posture is-look up. Look ahead, don't stare at the floor; Relax your neck, shoulders and back, and don't be as stiff as soldiers in the military parade. Elbows are slightly bent and arms are free to swing. Don't bring anything, even a little weight will bring extra pressure to your wrists, elbows and shoulders. If you want to exercise more effectively, you might as well walk faster and further. Walk smoothly. The sole of your foot should land from heel to toe like a wheel, and don't step on the ground at once. Your abdominal muscles contract slightly, and your back should be straight. Don't lean forward or backward.

3. Go your own way. As long as you walk freely and don't care about others, you can better grasp the rhythm. Don't walk too fast at first, but warm up gradually from slow to fast in the first five minutes. Then in the last five minutes, we will go from fast to slow.

Walking, 1 lose 9 kilograms in a year, walking on the road.

Most people walk with their legs facing outward, their heels touching the ground first, and then their whole feet. Now you have to land from heel to toe, but the pace is more flexible. When your toes touch the ground, you leave the ground quickly, just like a loaded bullet. This will involve your calves, hamstrings and muscles in the exercise-the more muscle parts you use, the more calories you burn. In order to get the maximum benefit from walking on the road, choose shoes with the least shock absorption function and the strongest mobility in front.

Take a small step

In order to increase the burning rate of fat, a good way is to lift your legs slightly when walking. After stepping 100 times, resume 1 minute, and then continue stepping 100 times. Try to be 5 seconds faster than last time, and repeat 12 times. On the way to work or school, you might as well find a small step to make the same journey consume more calories.

Increase short-term high-intensity exercise

Simple actions such as push-ups and short-distance running will allow more muscle parts to participate in calorie-burning exercises. When you walk, stop for one minute every five minutes. In the long run, it will also help your metabolism.

Increase frequency

Wearing a heart rate monitor is like bringing a personal trainer to urge you to keep your speed at its best. When you are too slow, it will play a supervisory role, and when you are too fast, it will also remind you to slow down.

Look for signs you can see.

Use signs (stop signs, park benches, etc.). ), then accelerate until you reach these signs you see, then slow down and walk the same distance. Occasionally accelerating can burn fat faster and exercise muscles.

Stand up straight before you go.

When your body stands up straight, your back and hips can work more effectively. So you can burn more calories if you walk fast. Keep your spine straight, then keep your ears and shoulders in line with your ass.

Swing your arms when you walk

Swinging your arms while walking helps you walk faster and burn more calories.

Strengthen your strength, let's go.

Walking with a pound of dumbbells in each hand will greatly increase the calories consumed.

We all know that walking has a good effect on our health. Generally speaking, walking is a kind of exercise after dinner or when we have enough time. So how does walking help us lose weight?

1. In the initial stage of walking to lose weight, you can completely follow your feelings. There are no special requirements. In fact, how comfortable it is, just remember your adaptation time and approximate speed.

Now you can try to specify the time or distance for each walk, or gradually increase the intensity of exercise. It should be noted that this process should not be rushed, and it should be stopped immediately if it is not suitable.

From now on, we need to add something to the monotonous walk, such as swinging our arms. On the basis of ordinary walking, consciously increasing the amplitude of the front and rear swing arms is beneficial to expanding the chest and moving the shoulders, and has a good effect on regulating the respiratory system. But this action should be careful not to hurt innocent people.

4. After a long time, the swinging arm will inevitably be tired and sore. It doesn't matter. We have other options. You know, walking is usually after dinner. In fact, we can also massage the abdomen in circles while walking to promote gastrointestinal digestion and prevent gastrointestinal diseases. Whether it is clockwise or counterclockwise depends on your preference.

5. Even if you don't like massage, you can take the traditional method, that is, pat the front and rear parts along the swing arm posture while walking, which has a good health care effect on relaxing the meridians and activating the collaterals.

6. If you are busy, you can also try to walk fast. It is also easy to do, that is, try to walk faster and faster, increase the intensity of exercise, quickly eliminate inertia, and occasionally change the taste of the body.

7. As long as you are interested, you can try walking backwards. Not only the change of direction, but also the landing of both feet should start from the toes, which is helpful for the massage of the soles of the feet. Of course, when you are not used to it at first, you can go forward and backward alternately.

Conclusion: Through the above introduction, I think everyone knows the methods and skills of walking to lose weight. Walking is an exercise we will do in our daily life. There are many benefits, and the biggest role is to lose weight. Do you still have a headache about the failure and method of losing weight? Take some time to come out and have a try.

We often see people put a circle around their waist and throw it up. Do you want to know what that is? Is there any advantage in doing that? I tell you, it's a hula hoop, which is a fitness exercise that many of us like to play. Suitable for people of different ages. As for the benefits, I will introduce them to you slowly.

Hula hoop, also known as fitness circle, was popular in Europe, America, Australia and Japan in 1950s. Because of its lightness, beauty and small space, exercise has quickly become a sport suitable for all ages. Skilled people can get better movement and development of waist and abdomen muscles, hip muscles and leg muscles, and can effectively improve the flexibility and flexibility of human waist, hip and knee joints. Hula hoop can be used not only as a general toy, but also for competitions, acrobatic performances, or as a weight loss device.

function

Regular participation in hula hoop exercise can keep a good figure, so that the muscles of the waist, abdomen, buttocks and legs of the body are not stiff and degenerate. Strong muscle strength, strong body shape, good range of physical activities and sports ability are important manifestations of life activities and values. Fitness people can carry out various waist and abdomen movements of hula hoop according to their own physical strength and experience.

Hula hoop is made of plastic or rubber, and its specifications and weight are not strictly regulated. Practitioners can choose according to their own needs, or they can use rhythmic gymnastics rings instead, which has low requirements for venue equipment. Practitioners make the hula hoop rotate around the body by moving around the circle of limbs or other parts of the body. The longer a circle rotates around a certain part of the body, or the more times a person rotates at the same time, the higher its level. Hula hoop can be divided into neck movement, waist movement, leg movement, knee rotation, ankle rotation, hand rotation and arm rotation according to the body parts of the practitioners.

Suitable for people of different ages.

This sport does not require high quality, and the range of activities of all joints in the whole body is within the normal physiological range. This is a natural sport, suitable for people of different ages. Hula hoop is interesting and lively, which can not only cultivate the physical qualities of practitioners such as agility and coordination, but also cultivate their sentiments and temper their will. It is widely used in extracurricular activities in American primary and secondary schools. Hula hoop is a very popular fitness exercise, especially for girls, because hula hoop can reduce abdominal fat, slim down and shape. For dieters, it can achieve the purpose of significantly slimming the waist and abdomen.

profit

1, body-shaping: shaking the hula hoop can not only slim the waist, but also help build the legs and arms. At the same time, it can also achieve the effect of bodybuilding and body shaping.

2, weight loss: massage the waist when shaking the hula hoop, and do a lot of physical exercise when rotating, so that the body's fat burns, and at the same time can play a fitness effect.

3, squeezing acupuncture effect: like massage, acupuncture to squeeze the abdomen and waist.

4, treatment of constipation: often wrapped around the waist with a spring hula hoop, can stimulate the intestines, treat constipation, effectively eliminate the pain caused by constipation.

Matters needing attention

Can you really lose weight by shaking a hula hoop? In order to achieve slimming effect, the following points must be considered:

Exercise duration

Exercise frequency: 4~6 times a week, 2~3 groups each time, 20~30 minutes for each group, and 20~30 minutes for rest between groups, generally no more than 45 minutes.

When we saw a strong figure, many of us were envious. Have you ever thought that you have chest muscles? Don't find it difficult. If you want to exercise your chest muscles, you need to persist. It is also important to choose the right equipment, so how do dumbbells exercise chest muscles? Let me introduce you.

First of all, if you want to exercise your chest muscles, you must have enough patience. Nothing can be practiced overnight. There are not many ways to practice chest muscles, only a few simple ones, which can be developed by yourself. Here are some of the most common methods.

1. Lie flat on the instrument and lift the dumbbell from both sides to the middle with both hands.

This action is the most typical exercise for chest muscles, so this method is also recommended.

2. When your hands are open, you must let the pectoral muscles relax, instead of transitioning outward, so that the pectoral muscles can be stretched again.

Action frequency should not be too fast, generally a group of actions can be completed in 5~6 seconds.

Exercise at least 20 times each time.

3. Lie flat on the instrument and raise the dumbbell with both hands.

This is also a typical way to exercise chest muscles. Pay attention to warm up in advance before exercise and keep active. Don't stay at the top when you lift it. You can put it down after lifting it, not too fast.

4, each exercise time should not be too short, otherwise the effect is not good. Generally, you should do at least 30 exercises at a time and keep exercising every day.

5. Hold the dumbbell with both hands, bend over 90 degrees and lift the dumbbell to both sides.

This action is difficult and consumes a lot of energy. Pay attention to the balance of your body when exercising, and don't lift dumbbells for too long, because you exercise your chest muscles, just stretch them.