Can farmers lose fat by walking?
Farmer walking is a classic muscle strength training, but it is rarely used to reduce fat.
In addition to training forearms, farmers' walking has a direct impact on improving core muscle strength. The action threshold is not high, so you can use dumbbells, kettle bells or bars to train. Hold the equipment with both hands, hold your head up, shoulders back, and walk 20-40 meters.
1. high intensity: high load and high intensity, the higher the intensity, the better the image metabolism. In other words, farmers' walking is a kind of high-intensity exercise, which has a good effect on energy utilization and fat consumption.
2. Training involves the whole body: not only grip strength, but also core support, shoulder stability, trunk balance and leg walking. This is a whole-body training.
3. Post-exercise oxygen uptake (EPOC): 1 min, and multiple groups of high-intensity continuous training can improve EPOC and trigger afterburner effect, which means that you can burn a lot of fat after exercise.
How do farmers practice walking?
Choose a dumbbell of medium weight, the weight is that you can hold it for 30~60 seconds.
Grab a dumbbell on each side.
Keep your arms straight.
Go straight ahead and keep a good posture (spine and shoulders are in a neutral position).
Remember to keep the core contracted.
Go ahead for 30 meters or until you can't hold on. * * * 3 times in a row.
In terms of physical appearance, the advantage of farmer walking is that you have strong grip, forearm, trapezius muscle and good posture.
If you don't have dumbbells, try those with buckets, sandbags, kettlebells, briefcases and suitcases, or help your parents and husband/wife carry their bags when you go shopping next time.
Matters needing attention in farmers' walking
Generally speaking, the training weight is closely related to your training level; In addition, the lighter the weight, the farther the distance, the heavier the weight and the closer the distance.
Under different training purposes, the choice of weight is slightly different.
Reduce fat&; Muscle endurance training: it is recommended to have small and medium weight, long time, long distance, multiple groups and short intervals;
Strengthen muscle strength: It is recommended to train with greater weight and shorter distance, and it also requires longer rest time between groups.
For children's shoes that have just started training, you can take this as part of comprehensive physical training. Choose a weight training that can carry 50- 100 meters. After other daily training, do 3-5 groups.
In short, this is really a comprehensive action worth training. Friends must not miss it!