Walking is a simple and easy way of exercise, with low difficulty, safety and freely controllable intensity. But walking too leisurely can't achieve a good exercise effect, and walking too fast can easily cause physical damage. People who have no sports foundation can slow down at first, and after walking fast for a period of time, the pace can be increased to 7 ~ 8 km/h.

It takes more than two weeks to take effect.

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.