Today, we offer a super-utility slimming and shaping 11 strokes, which makes it easy for you to get rid of your body fat, repel the body calories, sculpture FIT body shape, and successfully put on the stomach.
[1st move] speed up walking
The average person's walking speed is 4 kilometers per hour. If you want to achieve the purpose of weight loss, you must accelerate to 5.6 kilometers per hour. At the same time, the more "step speed" is added, the footstep UPUP will allow you to burn more. /3 calories.
Usually "fast walking" can achieve weight loss and body shaping effect? Want to use walking to enhance the amount of exercise, the pace naturally has to be adjusted, to achieve sufficient strength, in order to consume body fat, so that the body shape is more sophisticated.
How do you think it’s fast? How fast do you want to go? The body must be allowed to reach the "target zone". The target zone usually needs to reach 65% to 85% of the maximum heart rate of the walker, so your pace must be about 125 to 165 beats per minute.
â–² "Fast walking method" pace UPUP + foot UPUP = fat BYEBYE.
[2nd move] Uneven road
If you can walk on gravel roads, grasslands, hiking trails, beaches, rocks, snow, etc., you will burn 2-3 times more fat than normal flat walks.
When you walk normally, you will skip the grass, stones, etc., and choose a flat road to walk? This time, you may want to challenge yourself. Walking on uneven roads not only increases the muscle training of the feet, but also consumes calories while walking on the ground.
â–² hot summer, may wish to go to the beach to step on the sand, play + weight loss two birds.
[3rd move] go up the slope road
Any slope or drop can be tried, such as climbing stairs, walking indoor parking ramps, climbing hills, etc. By adding a 5% slope, you can increase your body's heat by 50%.
When walking on a sloped terrain, it can increase the strength of walking, increase walking changes to avoid boredom, and on the other hand, let the body become accustomed to the changing pattern and intensity, can continuously burn fat, and can be applied to the gluteal muscles and the back muscles of the thighs. Group, make your lower body active.
â–² The first time you try to walk on a ramp, you should let your body have a buffer period and avoid going too steep. It is best to start exercising from a gentle slope, let the body adjust to the adjustment, and then slowly increase the slope of the walking.
[4th move] increase weight walking
You may wish to increase your backpack weight (can be put into the water) to walk, or help your girlfriend to take a bag, the girl bag is loaded with thousands of gold (inexplicably heavy).
If you feel that walking is light, you can try to increase the weight of the body. Increasing the weight will increase the walking strength and increase the resistance of the muscles to achieve a double movement effect, but care should be taken to avoid wearing the ankle or hand weight because of changing the gait. With posture, it will cause the risk of injury.
â–² "Backpacker" is good for MAN, and it can also be shaped by walking with the weight of the backpack.
[5th ​​stroke] swing arm
When walking, the elbow should be bent 90 degrees, and then cooperate with the arm to make the arm swing forward and backward. At this time, the shoulder should be relaxed and naturally turned back slightly, so that the chest cavity expands and maintains the best posture, so that the walking can reach the maximum performance. .
A large part of the speed of hiking is from the arm, the power generated by the swinging arm can propel you forward, help you burn more calories, and strengthen the upper body strength.
â–²When swinging the arm, it is presented in a 90-degree triangle.
[6th stroke] high-profile walking
In short, it is to walk in a high-profile posture, to maintain the shoulders backwards, but the shoulders must be easily pressed down, instead of shrugging shoulders, eyes straight ahead, and the chin is naturally slightly closed.
The correct walking posture is to save your "FIT" posture. What is the correct walking posture? It is to let the back muscles and glutes muscles get the most exercise effect, achieve proper extension when walking, let you go faster, and calorie "SAY GOODBYE".
â–² walk with high attitude, look up and chest, not hunchback!
[7th move] stride forward
When walking normally, try to take a big step, stretch the ribs, exercise your leg muscles, and make yourself more and more brisk.
There are many ways to walk. What kind of way can you “go out†confidence and perfect body shape? Haomai's stride forward is a kind of fat burning technique. In order to increase the walking change, let the leg muscles train in different ways, and increase the strength of the pace, striding forward can help the inner and outer thigh muscles. Become more compact.
â–² Correct your walking posture and make great strides forward! GO GO GO!
[8th trick] shrinking the abdomen
Simple 3 steps - very back, shoulders, and abdomen, you can practice the "goodbye to the lower abdomen" walking method, raise your head and keep your posture in the right position, and force the lower abdomen to retract, but remember, you can't be suffocated, you should continue to keep your breath open. !
You have heard that you can also lose weight when you walk down the belly. Why is this? In fact, when we maintain the "standing position", the muscles that are most effectively used are the "abdominal" muscle groups. In order to maintain a good standing posture of the abdomen, it is advisable to try when walking, and use the abdominal muscles to lift the abdomen. Head up and move forward.
â–² Come and see, reduce your belly.
[9th stroke] foot soles to stabilize the floor
Full-foot landing makes the walk more powerful, burning more calories, let the calf, thigh rear, buttocks and other muscles join the ranks of the movement, can have more slender leg muscle lines, and also enhance the firm hip line.
It turns out that "foot landing" is also a matter of learning. What should I do? When walking, use the whole foot to land, the heel to land, and the "full foot" to roll forward, so that the arch of the foot, the ankle and the toe fall in order. On the contrary, when the ground is off, the toes should be removed from the ground.
▲How to land the foot when walking: the back of the foot → the middle of the foot → the front of the foot, landing from the heel to the toe.
[10th move] go backwards, left and right side
For the sake of safety, in the training of going backwards and left and right sides, you should choose to “slowly†on the road surface that is spacious and flat (no obstacles such as road trees and potholes). Also, when you are walking sideways, remember the left and right sides. You must do it in a balanced manner. Don't go to the right, but you don't have to go to the left. It will make your body unable to grasp the center of gravity and balance.
Going forward, everyone will change direction and walk. In the walking training, add 1 minute to go backwards or sideways, change the direction to make the muscles face different challenges, let the thighs, buttocks, calves, abdominal muscles and oblique muscles Join the different angles of operation and increase the balance, let you burn more calories and achieve the purpose of firming the body.
â–² There are also flaws in walking, teaching you to "go" out of the FIT body type.
[11th move] raise the knee
In addition to raising the knee movements (let the knees rise, then step out to the chest), you can also try to kick the positive step (legs straight kick), big step, even opening and closing jumps to promote metabolism, burning body fingers.
At the same time of walking, you can add 30 seconds or 1 minute of intermittent movements, such as "high knee movement", which can ease the body from intense high intensity (sports intense and gasping), and challenge the gait by lifting the foot. Muscle strains have different angles and strengths.
â–² Let your body guess these uncertainties, multiple times, can increase calorie burning and promote muscle growth.
Hurry up and master the 11 strokes to walk together and achieve it!
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