Japanese doctors lost weight by walking and lost 20 pounds.
Japanese doctor Tsuji Kawamura published a best-selling book called Walking in thin belly. The book claims that as long as you take the right path, you can easily "enjoy thinness". The correct way is simple: just "tuck in" and "hold out" when walking, and cooperate with the breathing rhythm of "sucking and spitting".
The specific method is: when the right foot steps forward, count "one" silently, when the left foot steps forward, count "two" silently, and count silently while walking. When "one" is closed, the abdomen is closed when "two" is closed.
Kawamura's personal practice shows that he lost 10 kg in three months, and his waistline also lost 17cm, and he didn't gain weight at all in the next three years.
Can you really lose weight by walking? How do we master the correct walking posture? China Economic Net Life Channel took stock of relevant knowledge for reference.
Walking correctly to lose weight can exercise 13 muscle groups.
"If you walk in the right posture, when you walk, people's triceps femoris, quadriceps femoris, psoas and abdominal muscles are all moving *** 13. Walking is an ideal exercise method in terms of enhancing physical fitness and immune function. "
Hold your head up, chest out, and abdomen in 5 steps to achieve a perfect walking posture.
The first step is to stand up straight and feel that your body is getting taller and taller, with your head facing the sky and your feet firmly rooted in the ground. You can also imagine yourself as a doll, with a rope attached to your hair and pulling you up. This will allow the cervical spine to support the weight of the head reasonably, relieve the pressure on the neck muscles, and make the neck lines smoother and more beautiful.
The second step is to stand up straight, tuck in your abdomen, lift your hips and shoulders, and then slowly relax to the same level. When you look from the side, your ears, shoulders, hips and knees should be in a straight line.
The third step is to lift your chin, look straight ahead, and your neck must be "straight". In the process of walking, the neck naturally moves forward with the body, rather than swinging back and forth, especially not poking the head.
Step 4: Gently lift your leg, step out your foot, then "roll" down from heel to toe, and then lift the other foot.
The fifth step, if you are walking on a flat road, you should focus on contracting your lower abdomen, and lean forward your hips appropriately when walking, so that your abdominal muscles can bear more strength; If you want to lose weight, you'd better take more slopes.
Take a walk at least three times a week for more than 30 minutes each time.
If you only walk once a week, or just walk once a day, you can't lose weight.
"You must exercise or lose weight by walking for more than 30 minutes at a time, at least three times a week." The effect should be sweating slightly, breathing faster and heartbeat faster, but you can still talk, and you will be relaxed and happy after the end, and you will not feel too tired the next day.
Three sports details that can't be ignored in walking to lose weight
1, training intensity
When you are a beginner, you'd better walk slowly and pay attention to your heart rhythm. From the point of view of sports medicine, the best training pulse per minute should be 75-80% of the maximum heart rate, that is, (220- age) ×(75-80)%. For example, for a 30-year-old person, the pulse should be between 143- 150 times per minute, and the individual can adjust his weight or health again. If the amount of walking exercise is too large and exceeds the specified heart rate, the walking speed and walking time should be reduced immediately.
Step 2 warm-up activities
It's best to walk slowly for ten minutes to fully warm up. Walking means swinging your arms, turning your shoulders and breathing consciously. Warm-up activities should be a little sweaty.
3. Relax.
After a walk, you should relax. Then do leg, chest and back stretching activities for at least 7- 10 minutes.
Matters needing attention in walking to lose weight
1. Even if you can't walk all the way to and from work, you can get off early when you arrive at your destination and walk the rest of the distance as far as possible.
2. Wear soft-soled sports shoes, flat shoes or non-slip shoes, and then put on shoes that match the working environment.
3. Keep your back straight and your chest spread out, which is also an ideal breathing posture.
4. Try to lift your hips, stand on tiptoe slightly, touch the ground with your heels first, then shift your body's center of gravity to the outside of the sole of your foot, and then move to the part below the sole near your toes.
5. Keep your body relaxed and breathe rhythmically.
6. Wear a mask when the air quality is poor and wash your face after work.
7. Take a bottle of water. You can drink less water when you are thirsty.
8. Don't drink plenty of water just after walking, or you will feel tired easily and increase the burden on the gastrointestinal tract.