Can you lose weight by walking?
Walking race has a certain effect of weight loss, but want to lose weight by walking, the distance of walking every day is longer, the number of steps is more, and also need to master the correct way to walk, rely on long-term persistence to see the effect. Walking effect and fast walk similar, weight loss fitness effect is very strong, suitable for a wide range of people, it is recommended to exercise every morning and evening, more than 5000 meters per day. After about 20 minutes of walking, fat will be officially burned. If you can insist on walking 10,000 steps a day, you can consume more than 10 times times the usual normal walk of fat.
In particular, the race to lose weight must be maintained every day to be effective. Walking weight loss exercise also belongs to aerobic exercise, and is a long distance, prolonged, medium and low intensity exercise, of course, can also lose weight, more plastic shape. Walking is no age, gender, physical strength and other restrictions, weight loss effect is higher than running, walking, can be 30%-40% higher, but also to make up for the timing, fixed sports defects.
Walking Sports weight loss effect is very strong, similar to fast walking, suitable for any crowd, as long as the daily breakfast adhere to 5000 meters, will reach the formal burning fat, if you insist on walking 10,000 steps a day, that is, the usual 40 minutes can consume the ordinary walk more than 10 times times fat, but adhere to the daily race is the key yo!
Which part of the race for weight loss is lost?
The legs, hands and abdomen can all achieve the effect of weight loss, and can also shape the whole body lines. Walking is just as full-body exercise as running and walking, so it has a weight loss effect on the whole body.
Walking to lose weight can be thin legs, thighs, tighten the buttocks, flat upper abdomen, abdomen, tighten the waist, shape the whole body line.
Walking weight loss is mainly aimed at the legs, hands and abdomen lines, it does not need to have a relatively high strength of muscle burst, as fast as running, it does not need to have the same good cardiopulmonary function as long run, as long as you can insist on doing walking exercise can make oneself become the next person with waistcoat line abs.
The right way to lose weight in walking 1, the legs must adhere to a straight line, the knee can not bend, from the single foot support transition to the two-legged support, in the heel contact to the ground, any time and feet must not be separated from the ground. The body moves back and forth along the straight line, the body should stick to the tilt or erect posture, the two arms bent into 90 degrees, the common two feet swing, must always have a foot on the ground.
Early foot landing moment up until the leg reaches the vertical posture, 2, two shoulders and torso with the two-legged movement also along the body longitudinal axis slightly rotation, in order to maintain the balance of the body and strengthen the effect of the rear pedal. When the arm is swung, the elbows of the two arms are about 90 °, and the half-fist of both hands swings easily and forcefully back and forth on the body side. The front pendulum generally does not exceed the middle line of the body, the height does not exceed chin.
After swinging the elbow slightly outward, the upper arm is about the shoulder level. 3, in the process of walking, when the body is vertical, the body center of gravity is at the highest point, the feet support, the body center of gravity is the lowest position, the center of gravity trajectory up and down. Changes in the body's center of gravity are not only related to walking techniques, but also to speed.
The phenomenon of swinging left and right should be prevented as far as possible from the trajectory of the center of gravity leaving the line.
Precautions for losing weight in walking
1, when walking, pay attention to methods and posture Do the arms and breathing to be in place together, automatically swing the arms so that the lower arm is about 90 degrees, there is a beat to the hip, upward on the same height with the shoulder; forward, the use of crutches touching the rebound force to advance the body forward.
Common slow and deep breathing, stride rapid progress, agile into the fat-reducing form.
2, race to pay attention to rhythm The faster the rhythm goes, the greater the cost of heat, but it does not taste the need to increase the stride.
On the contrary, the best way to race should be to improve the pace, reduce the stride, more effective to achieve weight loss effect.
3, to keep exercising With time permitting, it is recommended to exercise daily in the morning and evening, more than 5000 meters per day. After about 20 minutes of walking, fat will be officially burned. If you can insist on walking 10,000 steps a day, you can consume more than 10 times times the usual normal walk of fat.
In particular, the race to lose weight must be sustained in order to be effective.
4, pay attention to the center of gravity During the race, when the body is perpendicular, the body's center of gravity is at its highest point, and when the feet are supported, the body's center of gravity is at its lowest position and the center of gravity trajectory fluctuates up and down. Changes in the body's center of gravity are not only related to walking techniques, but also to speed.
The phenomenon of swinging left and right should be prevented as far as possible from the trajectory of the center of gravity leaving the line. Walking to lose weight? Where is the main reduction?
