Walking is a good aerobic exercise. In addition to increasing heart and lung function and burning calories to lose weight, you can shape your body curve by paying a little attention to the way you walk. Generally speaking, it will be effective to walk for about half an hour at a time.
According to scientists, fast walking consumes five times as much abdominal fat as slow walking. That is, if you walk fast three times a week. Each time is not long, 15~30 minutes, which is far more effective than walking twice a week for an hour or two, although the total calories consumed by the two methods are the same. These quick walks can make you lose nearly 10 kg in eight weeks. In addition to reducing the fat in the lower abdomen, the fat in the buttocks and legs has also increased by three times and the overall weight has decreased by four times.
The correct way to lose weight by walking:
1, Dantian exert strength, keep the pelvis in a straight position, and keep the back as straight as possible. The abdomen is located about 7 cm below the navel, in the center of the abdomen and back.
2. Take a bigger step than usual (about 20-30%).
3. Keep the speed of 6 kilometers per hour (per minute 100 meters).
4. Keep the speed of 4, bend your elbow 90 degrees, feel your back muscles being pulled, and swing your arms at a fast pace.
5. Follow-up squats and stretching movements are introduced in the fast walking process, three times a week, and each fast walking lasts for 20 minutes to 1 hour.
Several problems to pay attention to when walking to lose weight;
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.
Walking methods conducive to stovepipe:
First, practice this action at home. Walk like a robot at first. If you are used to this movement, you can relax your thighs and make your next practice smoother.
1, pay attention to the big toe seam of your feet, then move your body center of gravity slightly to your heel and stand up straight.
2. Put the center of gravity on the pedal of one foot and stand by yourself. Relax the other foot. My knees will feel tight.
3. Lift the bent leg forward to a height below the knee of the standing leg.
4. Stretch your legs, move your center of gravity forward, and put your back foot on the ground.
5, consciously move the body center of gravity forward.
6. Then the hind legs and front legs.
7. The other leg repeats this set of actions of 1 ~ 6. This set of movements needs repeated practice.