1, walk correctly.
Walking is the basic skill of a healthy person. But have you ever thought that the correct posture will have different effects on the calories consumed by the body? Therefore, in order to increase calorie consumption, we should pay attention to maintaining the correct walking posture.
In order to let your body breathe more air, you should raise your head as much as possible, with your shoulders naturally backward, your upper body slightly leaning forward and your whole foot on the ground. Use the second half of the foot to let the thigh drive the calf. The center of gravity of the body also falls on the root of the thumb of the hind foot, and the toes are forward to exercise the muscles behind the calf, thigh and gluteal muscles to the maximum extent.
2. The stride should be big.
If you want to lose weight by walking, you can't be as leisurely as a daily walk. We should take bigger steps as far as possible, so as to effectively promote leg muscle movement and stimulate more muscle nerves to participate in exercise, so as to maximize energy consumption and achieve the effect of losing weight.
3, grasp the law, "fast" and "slow" alternately.
Continuous walking rhythm will cause muscle inertia fatigue, no matter how fast or slow, it is unfavorable to heat consumption. However, if you regularly cross-walk, first walk for 3 minutes, then walk slowly for 3 minutes, and repeat for 4-5 times, which will make your body function constantly change and burn more calories.
4, to ensure a reasonable amount
Different body functions will lead to different heat consumption. This requires us to make a reasonable amount of walking according to our own situation, so as to better promote the effect of losing weight. According to the research results, when the pace is 100 steps per minute, the most reasonable amount for men is 12000- 13000 steps per day. Female friends, 7000- 1 1000 steps is appropriate. In terms of time distance, it is best to walk 5- 10 km in 45 minutes.
5. Increase the walking load appropriately.
At the same distance and speed, the body heat consumption of empty walking and load walking will be obviously different. Therefore, when walking, let yourself bear a certain weight, which can not only increase the consumption of calories, but also exercise endurance and physical strength. Of course, the loading capacity should be appropriate. Otherwise, it will cause physical injury.
6. Learn "Abdominal Sucking Method"
Abdominal inhalation refers to keeping the chest expanded as much as possible when inhaling and contracting the chest and back as much as possible when exhaling. This will promote the repeated movement of muscles and diaphragm between chest ribs, thus promoting the absorption of visceral fat, which is of great help to lose weight.