Xiao Bian today to share 10 walking weight loss tips, more effective burning fat.
1, swing arm to help
Stretch your arm hard and swing your arms back and forth, allowing you to go faster. You can also increase the activity of the shoulder muscles and chest movements, and burn more calories.
2, small step fast
The best way to speed up walking is to walk. Take 100 steps, take a rest for 1 minute, then take another 100 steps. Try to use less 5 seconds. Repeat 12 times.
3, crowbar walking
Mark Finton, author of The Complete Guide to Walking, says that with a crowbar walking, the upper extremity muscles will participate in activities that will burn an average of 20% more calories. With both arms facing backwards, the double sticks will make a 45° angle with the ground and force them downwards. Push the body forward.
4, determine the goal
According to Thrace Econo, the author of "walking fitness," select signs (park signs, park corners, etc.) and accelerate walking until you reach the goal. Then slow down, but at the same distance.
5, foot rub
From the heel to the toes, alternately. When the forefoot is on the ground, forcefully squat, like gum sticks on the sole of the foot. In this way, the gastrocnemius, tendon, and gluteus will participate. The more muscles participate, the more calories burn.
6, shoes are appropriate
To get the maximum power, you must choose the least insoles, the most flexible shoes in the forefoot.
7, straight back
With a straight back, the muscles in the back and hips will be more powerful. This will go faster and burn more calories. Standing upright, the spine is straight, ears and shoulders are not vertical.
8, avoiding steep slopes
Do not think that leaning forward is good for burning fat. Instead of slowing down on steep slopes, it's better to keep speed on a gentler slope.
9, improve heart rate
Wearing a heart rate monitor is like having a coach urging you to make you achieve optimal weight loss. Once you are slow, it will push you; when you are tired, it will relax you.
10, increase strength
A simple movement such as push-ups and lunges will make more muscles participate in the exercise and burn more calories. When you walk, stop for every 5 minutes and do a few simple movements like this to help your metabolism. Maintain a high level for a long time.
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