Do you know the way to lose weight by walking quickly? In life, many people will choose all kinds of strenuous exercise in order to lose weight. Friends who can't bear strenuous exercise can choose to lose weight quickly. Below I will share with you some ways to lose weight quickly, and interested friends will learn about it.
Go to lose weight 1 Go to lose weight.
1, take a walk
Walking, its pace and movements are more casual, and its speed is slower than ordinary walking. It takes more than 20 minutes to walk 1 km. The effect of exercise and fitness is not good. Suitable for the elderly, people who can walk with limited mobility, etc.
Step 2: Walk
Walking exercise, walking at the pace of personal habits, breathing is not affected, walking 1 km takes about 15 minutes. The effect of exercise depends on the length of walking. More than 30 minutes, with a slight amount of exercise.
3, energetic, walking.
Vigorous walking, the stride is larger than ordinary walking, and the speed is about 1 km, 10 minutes. The speed of strenuous walking is faster, the movements of arms will naturally increase, and the sense of breathing will be more obvious, which can easily achieve the standard purpose of daily exercise intensity.
Step 4: Go.
To put it simply, walking fast is to speed up the pace of energetic walking, and the mileage will increase in 8 minutes 1 km. The promotion of fast walking should be adjusted according to the progress of cardiopulmonary ability and muscle endurance.
5. Race walking
Race walking is a race footwork. In the Olympic Games, the speed of race walking is more than 14.5 km, so it is not easy to do it without training.
Second, the correct posture of walking quickly
1, head, shoulders and chest
Hold your head high and look straight ahead. Shoulders open and arms droop naturally. This helps to stretch the upper body and relax the arms.
2. Arms and hands
Your arm should be bent 90 degrees. Swing back and forth, not left and right, close to your sides. The posture of the hand is natural, just like holding a butterfly in your hand. You don't want it to run away or suffocate.
3. Abdomen
Abdomen in. This will make you feel taller, steadier and straighter. At the same time, it also helps to relieve the stomach.
4. Hips, thighs and feet
Use hips instead of thighs to drive movements, but let hips relax naturally. Take small steps and walk quickly. Be natural. Walking fast can not only consume body fat, but also improve buttocks, making buttocks more compact and elastic.
Because when you walk fast and straight, it promotes and strengthens the movement of hip muscles. If you keep walking every day, you can obviously improve your hips in a short month, achieve perfect self-cultivation effect and help you lose weight.
5. Breathing and heart rate
Your breathing may be short, but you should pay attention to maintaining a constant speed. Your heart may beat faster, but try to keep it steady and regular.
Let's go and lose weight 2. The correct way to lose weight quickly.
1, walk in the right posture.
When walking fast, belly in, head up, chest out, hips in, shoulders relaxed, back straight, hands shaking violently, and do maximum exercise. If you have fat around your waist, you can turn your waist more when you walk. You can thin your waist, back and buttocks, so that your arms are not fat.
At the same time, as a weight loss exercise, you can't walk or walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs. When landing, the heel should land first to prevent the calf from getting thicker. After the center of gravity is completely transferred to the forefoot, lift the other foot, so that the foot is less prone to edema.
2. Go 2 hours after dinner.
Exercise at different times, the degree of fat consumption is different. Even if you walk fast on an empty stomach 1~2 hours in the morning, the amount of fat consumed is very small; Within half an hour after a meal, the consumption of fat increased obviously, and within 2 hours after a meal, the increase of fat reached the maximum. At this time, walking is the best time.
3. The walking time is 30-60 minutes.
In order to achieve a certain weight loss effect, the pace of walking must be moderate and fast, such as 10 minutes, 1000 steps or more, and the duration of each time must be more than 30 minutes, so as to burn fat and achieve the effect of weight loss. But it can't exceed 1 hour, which is easy to hurt the body.
4. The walking distance is about 5- 10 km.
Walking distance is very important to lose weight. It is best to walk 5- 10 km at a time, which is neither too far nor too short, and it can be completed in 1 hour.
Everyone has a love of beauty, and having a perfect body is a temptation for everyone. Many people try different ways to lose weight. As one of the simplest aerobic exercises, brisk walking is the right way to lose weight.
5, walk not less than 5 times a week.
If you want to lose weight by brisk walking, then the number of brisk walking should not be less than 5 times a week, so as to ensure that brisk walking can bring weight loss effect.
6. Is it effective to lose weight by walking quickly?
Accelerate the metabolism of the body within a certain period of fast walking, consume a lot of body fat, and achieve the purpose of losing weight. The average adult who walks for half an hour every day can increase the calorie consumption by 30%. Walking one kilometer a day can reduce about 0.3 kilograms of fat, so walking fast is very effective for losing weight.
7. What should I pay attention to when preparing to lose weight?
Any exercise needs persistence to see the effect, and walking is no exception. Don't expect to lose weight after a few laps. Keep walking more than 5 times a week, and you will see the weight loss effect of brisk walking after 2-3 months.
When walking fast, it is best to wear flat shoes, such as sports shoes and board shoes. Walking in high heels for so long does great harm to your feet. Let's leave now. Go into battle lightly.
When you leave, try not to take anything you can. Taking too many things will increase the unnecessary burden. Pay attention to relax after a walk.
Pay attention to relax your body and muscles after walking. You can do some passive pulling activities, such as leg press and leg stretching, so that the tense muscles can be fully stretched and relaxed. At the same time, pay attention to the fact that you can tap or massage your calf with your hand after walking quickly, so that your calf will not be sore or even locally thickened.