Let's implement a three-week training plan together. After three weeks, your walking speed will reach 8 km/h, and your calorie consumption per hour will be 465,438+00 calories. Stick to it and lose weight on the way. And this training includes many skills and exercises. Let's start with the first step.
Week One: Mastering Skills
Before you start walking exercise, you should do at least the following two groups of exercises this week and walk at a slower speed than usual 10 minutes or so. Be careful not to forget to warm up for 5 minutes before this.
take the air line
Practice walking along an imaginary straight line on the runway, road or playground, and the inside of the foot moves along the outside of this straight line. This skill can help you find out? More comfortable rhythm, even if the body is at a disadvantage, it can easily enter the state.
street crossing
Or use this imaginary line to cross your feet along both sides of a straight line to exercise your hips, which can force you to get used to twisting when walking. In addition, stretching your legs from your hips and letting your pelvis alternately move forward will help you take a bigger step.
Heel walking
When you walk, your heels and toes leave the ground, which makes your calves and shins stretch and become strong, which can help you improve your strength off the ground, thus making your feet strong and powerful.
Surround one's arms
Slowly wrap your arms back, then lift them up and put them down from behind. This will help you relax your chest muscles, arm muscles and back spine so as to swing your arms to the maximum.
The second week: interval training
Don't forget to warm up for 5- 10 minutes before doing the following exercises.
Step exercise
It is best to finish this training on the runway. Walk 200 meters at the fastest speed, and then slow down slowly until the heart rate returns to 120/ min. Next, walk 400 meters at the fastest speed, and then gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the distance to 600 meters, then 800 meters, and repeat the whole process, starting with the longest distance and ending with the shortest distance.
Walking rhythm
Choose a repeatable sign (such as a telephone booth. Walk as fast as possible until you reach the first goal, then walk at a slower normal speed to reach the second goal, then speed up the distance between the two signs and walk the same distance at a slower speed. And so on.
If your target pace is12minutes walking1.5km, then walk at this speed for 6minutes, then walk slowly for 2minutes and repeat the interval exercise for 30minutes.
Week 3: Burn calories
There are two ways to burn calories, just choose one of them to practice. Walk at regular intervals (it takes 75 minutes to burn 500 calories)
After five minutes of warm-up, walk four kilometers at a speed of 12 minutes 10.5 kilometers, walk at a normal speed of 10 minutes, then walk four kilometers quickly and then walk at a constant speed of10 minutes. Long walk (it takes 60 minutes to burn 500 calories)
During the warm-up process, pay attention to the technical points mentioned above, and then use the fastest speed (1 1? 12 minute walk 1.5km) walk 1 hour.
Grasp the essentials and pay attention to the following points when landing:
1. Look up: The bottom of the jaw should always be parallel to the ground.
Imagine a rope that keeps you in a straight line from the top of your head to the whole spine.
2, abdomen: tighten the abdominal muscles. Straighten your back, which will gradually help you improve your chest condition. Humpback posture will only cause the burden of joints, as well as pain in the muscles of back, legs and buttocks.
3. The arm swings naturally: the elbow bends 90 degrees, so that the hand swings in an arc within the height range between the waist and buttocks, not too high. When retracting the arm, the upper arm should be as level as possible with the ground, and the swing direction of the arm should be opposite to the direction of the feet.
4. Cultivate a natural pace: an exaggerated stride won't make you walk faster. Instead, it will cause muscle soreness in the calf and buttocks. Sometimes it will lead to unnecessary resistance and waste physical strength. Only the more steps you move per minute can you walk faster and faster. Repeatedly alternating big steps and small steps to find the fastest step without rebounding is the step you really want.
5. Make good use of your feet: This gait may look clumsy, but the runner does walk beautifully. Every step is the movement process of heel, sole and toe. The foot follows the ground, and the force passes through the sole, and then the toe is pushed off the ground.