First of all, a brisk pace

Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20 to 30 minutes. Look up; Don't stoop; When moving forward, the heel falls to the ground, the sole rolls forward, and then the toes push forward hard; Tighten the abdomen and keep the center of gravity in the body; Your palms are clenched.

Second, the slope is fast.

Find a slope as your fast walking route, because going uphill can not only strengthen heart and lung function, but also strengthen hip muscles. In order to avoid possible knee injury when going downhill, we should slow down the pace.

Third, push-ups

Find a waist-high fixture, such as a park bench, do push-ups, strengthen upper body muscles and arms, and make you walk faster. This action is repeated 7 times.

Fourth, get down.

Half squat posture can strengthen hip muscles, quadriceps femoris, hind leg muscles and the whole leg. Feet shoulder width apart, hips sit back. Put your hands on the upper half of your thighs, tuck in your abdomen, inhale and bend your knees as if you want to sit down, try to lower your body as much as possible, and then return to your original position when you exhale. Repeat 7 times.

Five, standing and stretching

Stand up straight with your feet slightly wider than your shoulders and your hands crossed backwards. If you can't reach them, take a towel or stick it in the middle. Then bend your body to the ground and keep your back straight. Don't bend. When bending over, stretch your hands upward, preferably beyond your feet, and then relax and take a deep breath for 5~ 10 times.

Distance of intransitive verbs

After walking for about 20 minutes, you will officially burn fat. Based on the average daily intake of 2 100 calories by adult men, the calories consumed by human body in basic metabolism and work and life are about 1800 calories, that is, 300 calories will be accumulated in the body, and it takes about 30 steps to consume 1 calorie, and 9000 steps to consume 300 calories.

Seven, speed:

Affect the decomposition of fat and the speed of walking. The faster the speed, the more fat you burn. You can specify the walking distance first, such as 3000 meters or 5000 meters, and then pursue speed. Fast walking at a certain distance can really achieve the purpose of consuming fat.

Eight, time:

According to the research, different sports are performed at different times, and the degree of fat consumption is different. Even if you walk fast on an empty stomach 1~2 hours in the morning, you will consume very little fat. Half an hour after dinner, the consumption of fat increases obviously, which is beneficial to lose weight. Walking for 40~60 minutes 2 hours after a meal consumes the most body fat, which is the best time to lose weight quickly.