3 weeks to walk the most economical plan lose weight

First week: Good skills

Before walking exercise at the beginning of this week we have at least two sets of the following exercises to do to slow the pace than usual, and take about 10 minutes. Note that before Do not forget to 5-minute warm-up exercises.

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1 walk a straight line

On the runway, road or playground, practice walking along an imaginary straight line, the inside of your feet along this line the outside of the movement, this technique can help you find - a more comfortable rhythm, even if the body at a disadvantage circumstances, it can be easily into the state.



　2 cross-walk

Still using this imaginary line along a straight line both sides of the cross by moving the feet to exercise the hip, which can force you used to walk when the body torsion. Also, stretch your legs from the hip, pelvis alternately forward and help further step.



3 heel walk

Walking with your heels, toes off the ground, it makes your legs and stretch the tibia and become stronger, this action can help you improve the strength of support from the ground, so you powerful pace.



4 around the arm

Your arms slowly back around, then lifted up and 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.



1 step Practice

This training is best done on a track to finish your fastest 200 meters and then gradually slow down until the heart rate recovery to 120 / min, then, has completed the fastest 400 meters and then gradually slow down, until heart rate returned to normal. Repeat this step, the distance was extended 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 walking, until you reach your first goal, then the normal speed of walking slowly to reach the second objective, Then, speed up the identification has completed the distance between the two, and then finish the same distance at slow speed. And so on.

If your goal pace is 12 minutes, then walk 1.5 km to the brisk walking speed of 6 minutes, and then slowly for 2 minutes, repeat the exercise for 30 minutes intervals.



Third week: burns calories

There are two ways to burn calories, you can choose one of the exercises. Alternating interval walking (burning 500 calories, 75 minutes need to continue

After 5 minutes of warm-up to 12 minutes walking speed of 1.5 km has completed 4 km, then walk a normal speed for 10 minutes, and then to quickly finish the 4 km and then to constant speed walking for 10 minutes. Walking long distances (burning 500 calories, need to continue for 60 minutes

In the warm-up process, pay attention to the techniques previously mentioned points, and then use the fastest speed (11-12 minutes to walk 1.5 km) walk for 1 hour.







Tips:

Grasp the essentials, when both feet landing you should pay attention to the following



　1 to keep the rise of the position:The bottom jaw should always be parallel to the ground. Imagine that a rope with you to maintain the entire spine from the head to a straight line.



2 abdomen: Tighten the abdominal muscles. Straight back, which will gradually help you improve the status of the chest. Stooped posture will only lead to the burden of joints, and back. Leg and hip muscle soreness.



　3 natural arm swing:Bend elbows 90 degrees and let your hands in the height between the waist and hip within the swing arc was not too high, the recovery of arm and upper arm should remain level with the ground as far as possible, and, arm swing should be feet were in the opposite direction.




4, the pace of training naturally:Exaggerated stride does not make you go faster. Hand, leg and hip can cause muscle soreness. Sometimes lead to unnecessary anti-strength, waste of energy. Only the pace of movement per minute more, it may go faster. Iterative step and small step to go, find the fastest rebound phenomenon not have pace, the pace is what you really want.



5 use of the foot:This may seem awkward gait. ButRacePlayers do move very beautiful. Each step is the heel, foot, toe movement to heel, force through the soles of the feet, toes and then push off the ground.