1, a good way for men to lose weight
(1) small step
A good way to increase the fat burning rate is to raise 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.
(2) Swing your arms
Swinging your arms while walking helps you walk faster and burn more calories.
(3) Use a ski stick
Using a ski cane can make the muscles of the upper body also participate in the ranks of burning calories, which can account for 20%. Put the crutch 45 degrees behind you, and then use the reaction of the ground to push you forward.
(4) Wipe the road surface
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.
Experts tell us that you can involve your calves, hamstrings and muscles in sports-the more muscle parts you use, the more calories you burn.
(5) Avoid steep slopes
Don't think that the steeper the hillside, the more fat you can burn. "In fact, walking at a constant speed on a gentle hillside is much more useful than slowing down on a steep hillside," said the expert.
(6) Stand up straight
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.
(7) 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.
Mastering these walking skills, I believe that I can better protect my health to some extent while losing weight. Have you remembered all the above?
2, 30 minutes of slimming exercise
10 minute: Go straight at normal speed.
10 minutes, the body has just entered the state of exercise, and the muscles have not fully "awakened". Walking too fast at once is easy to strain or sprain. In the first 10 minutes, walk mainly in a general posture, and walk straight with your chest out and your abdomen thin. Not too fast, but not too slow. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour.
20 minutes: kick and swing+walk uphill.
After the first 10 minutes of practice, the body has entered a good state of exercise. Therefore, it is more difficult to walk in the second 10 minute. /kloc-within 0/0 minute, kick and walk for 5 minutes, and then walk uphill 10 minute. Kicking and walking can fully stretch the legs and make them more linear. The specific way is to slow down first, and then walk by kicking one step or two. Then walk a short distance and slow down uphill. Walking uphill can exercise leg strength and lift hips. Pay attention when going uphill, not too fast, step by step.
30 minutes: Stand up.
In the last 10 minute, the body has been completely warmed up, and at this time, the way of stepping up is used. When walking, you should straighten your back, hold your chest as high as possible, point your feet 10 toes in the direction of walking, and press your toes hard every step to make your whole body muscles move every step. When it's time to stop at the earliest, slow down slowly. Don't stop immediately after a 30-minute walk. Walk for 5~ 10 minutes to adjust your body and relax your muscles.