In countless ways to lose weight, while walking to lose weight is the most convenient and most economical. Now let us work together to implement the 3 weeksWeight-loss program, As long as you stick to every day, 3 weeks after your walking speed will reach 8 km / hour, 410 calories per hour, burn calories, lose weight will be successful.
First week: skills,
Before walking exercise at the beginning of this week we have at least two sets of the following exercises to do in order to slow the pace than usual, and take approximately 10 minutes. Note that before Do not forget to 5-minute warm-up exercises.
A walk a straight line
In the runway, road or playground, practice walking along an imaginary straight line, your feet along this line the inside of the lateral movement, this technique can help you find - a more comfortable pace, even if the body at a disadvantage in circumstances, it can be easily access to the state.
2 cross-walk
Still take advantage of this imaginary line, by moving along a straight line both sides of the feet to cross-train the hip, which can force you used to walk when the body torsion. In addition, stretch your legs from the hip, so that the turn of the pelvis forward to help take bigger steps.
3 heel walk
Walking with your heels, toes off the ground, it makes your lower leg and tibia to be extended and become stronger, this action can help you improve the power stays off the ground, so you have the pace strong.
4 around the arm
So that the arm slowly back around, and then lifted up, then down from the rear surround. This will help you relax chest, arm and back muscles so you can maximize ridge swing arm.
Second week: Interval Training
Before doing the following exercise, we should not forget that 5-10 minutes of warm-up.
One step exercise
This training is best done on a runway, with your speed has completed the fastest 200 meters and then gradually slow down until the heart rate recovered to 120 / min, and then, has completed the fastest 400 meters and then gradually slow down, until the heart rate returned to normal. Repeat this step will lengthen the distance to 600 meters, then 800 meters, and then repeat the whole process, repeated when the longest distance from the beginning to the end of the shortest distance.
2 Walking rhythm
Select a repeatable identification (such as a telephone booth. A tree, etc.) with the fastest speed you can do on foot, until the arrival of your first goal, and then the normal speed of walking slowly to achieve the second objective, Then, speed up the identification has completed the distance between the two, and then at slow speed has completed the same journey. And so on.
If your goal pace is 12 minutes, then walk 1.5 kilometers to the speed of fast walking, and 6 minutes, then slow-two minutes, repeat interval exercise for 30 minutes.
3rd week: consumption of calories
There are two ways to burn calories, choose one of the exercises can be. Alternating interval walking (burn 500 calories, need to continue for 75 minutes
In the 5-minute warm-up, after the 12-minute walking speed of 1.5 km has completed four kilometers, and then walk at a normal speed for 10 minutes, and then to rapidly has completed four kilometers longer constant speed walking for 10 minutes. Long-distance walking (burn 500 calories, need to continue 60 minutes
In the warm-up process, the attention to the techniques previously mentioned points, and then use the fastest speed (11-12 minutes walk 1.5 km) walk for 1 hour.
TIPS:
Grasp the essentials, when both feet landing you have to note the following points
A position to keep the rise:The bottom jaw should always remain parallel to the ground. Imagine there is a rope with you to maintain the entire spine from the head showed a straight line.
2 abdomen: To tighten the abdominal muscles. Straight spine, which will gradually help you improve the status of the chest. Stooped posture will only lead to the burden on joints, and back. Leg and buttock muscles sore.
3 natural swing arm:Bending the elbow was 90 degrees, and let your hands in height between the waist and hip within the swing arc was not too high, when the recovery arm, upper arm should remain level with the ground as far as possible, and, arm swing should be feet was in the opposite direction.
4 foster the pace of nature:Exaggerated stride does not make you go faster. Hand, can cause sore leg and hip muscles. Sometimes lead to unnecessary anti-strength, waste strength. Only the pace of movement per minute the more it be possible to go faster and faster. An iterative step and small step away to find the fastest rebound phenomenon would not stride is what you really want to pace.
5 use of the foot:This may seem awkward gait. ButWalkingIndeed, athletes move beautifully. Every step heels, soles, toes the movement process to heel, force through the soles of the feet, and then the toes to push off the ground
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