Walking is not just a way to go straight forward, but it can be varied according to your personal needs.According to an analysis of its readers' responses to "Prevention", a journal that promoted health in the United States for more than a decade , There are already nine ways for the American public to follow in order to reach different goals.
◎ in order to increase vitality and happy to go
Even just taking a 10-minute drive can instantly become as energized as the car, as your blood circulation increases.Studies show an 80% increase in strength when you walk 30 minutes.
1 easy and happy to go walking (at least 10 minutes): relaxed and happy to walk, casual length, will make your body and spirit have vitality, especially concentrate on the meeting, go out happily, you can put the tension Emotions relaxed.
First, change your mind, put your thoughts on your feet, and feel the heel to the toes stampede one by one, fully aware of each step for 2 to 3 minutes, then turn your attention to the breath and pull the body up Some, as if someone is pulling you up to increase the lung space.
Imagine breathing fresh air in your body while the dirty air is expelled, so you will be more focused when you return to the office.
2 Walking in the woods: close to nature 5 minutes can boost the mood for you to bring energy to take advantage of lunchtime walk in the park. Another day to go hiking in the suburbs, longer time to get along with nature, interfere with more Less, easier to relax, than walking in the city more help to enhance memory and concentration.
◎ In order to lose weight and sprint fast go
You can go for 3 days, 20 minutes a day for a strong (fast) walk and then every 30 days for a gentle walk every other day.
3 walking on the high-intensity walking (30 minutes, burning 150 calories): first moderate speed to go, such as 5.5 kilometers per hour, 6 minutes after the growth rate of 6.5 km 6.5 km, take 5 minutes after the growth rate 1 km, and then walk for 5 minutes, and so on, soon after the end, and then gradually slow down as a moderate cooling.
4 Sprint fast on the trail (25 minutes) (175 calories burned): After warming up for 5 minutes, try your best to walk 10 minutes, turn around and go back quickly, but slow down as soon as you get back to the starting point. During exercise, be determined to move faster than the last time.
5 Use the weekend marathon to walk and burn a lot of heat (60 minutes and burn 350 calories): About a month-long marathon with friends, for example, to complete the 21-kilometer challenge will consume more calories than a half-hour earlier, It is also a good social activity.
6 Lower abdomen (at least 10 minutes): Every time you walk, your lower abdomen should be constricted every minute, the thoughts are concentrated on the sculptures of your abdomen, and you should walk asleep to imagine that your legs are raised to the navel Height, and when one foot across forward, buttocks should also immediately move forward, this has to rotate the way to the buttocks, will make the trunk rotation, so more in the lower abdomen muscle output, the abdomen lines will become flat and tight .
◎ In order to sculpt the body and climbing
When walking with some action, you can walk into a whole body movement, rapid carving buttocks and legs.
7 to step up the slope of the walking machine, a very explosive force to fling 25 minutes, for training tight buttocks helpful. You can go all the way to the slope or the middle of a gradient to go.
8 to find a hillside to walk at least 16 minutes, you can exercise the buttocks tight Alice. Or to sculpture body, you can walk slowly for 5 to 10 minutes as a warm-up, and then repeat the climb and go downhill, each section of the time 2 minutes, continue to repeat until you feel the purpose of Qiaotun has been reached, and finally walk for 5 minutes to ease and cooling.
9 climb the stairs for at least 5 minutes, you can double the calories burned.
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