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| The most economical 3 weeks walk lose weight the plan
Loses weight method a lot of kinds, but walks loses weight is actually most convenient and most economical. Now lets us implement 3 week losing weight plan together, so long as you insisted every day, 3 weeks later your walk speed will achieve for 8 kilometers/hours, each hour combustion quantity of heat 410 calories, will lose weight will succeed.
The first week: Skilled skill
Before starting walks the exercise, in this week we at least must make two sets of following practices, by compared to usually the speed slow step, walks about 10 minutes. The attention do not need to forget before then to come 5 minutes to warm up the practice.
1 walks the straight line
In the runway, the main road perhaps the drill ground, practice the straight line which fictionalizes along one to walk, your both feet inside along this straight line's flank migration, this skill can help you to discover - a comfortable rhythm, even if the body is in the inferiority the situation, may also enter the condition easily.
2 overlapping walks
Still used in this imagination the line, through exercises the buttocks along straight line both sides overlapping migration both feet, this may force you are familiar with when the walk the bodily torsional pendulum. Moreover, extends your leg from the buttocks, causes the pelvis to forward alternately, is helpful in steps out a greater step.
3 heel walks
Walks with yours heel, the toe leaves the ground, it causes your calf and the shinbone obtains the extension and becomes strong, this movement may help you to enhance supports to the ground strength, thus causes your step strong powerful.
4 surround the arm
Causes the arm to surround backward slowly, then upwardly recommends, again after surrounds lays down. This will help you to relax the musculus pectoralis, the arm myo- and the latter keel enables you maximum limit to swing the arm.
The second week: Gap training
Before making the following practice, still do not forget 5-10 minutes warming up.
First-order ladder practice
This training should better complete on a runway, walks 200 meters by you quickest speed then to decelerate slowly, restores until the heart rate to 120/minute, then, walks 400 meters with the quickest speed then to be slow gradually down, restores normally until the heart rate. Is redundant this step, elongates the distance to 600 meters, is 800 meters, is again redundant the entire process, is redundant when is from the longest distance start, by shortest distance conclusion.
2 walk rhythms
Chooses marking which may duplicate (for example a telephone booth. A tree and so on) the quickest speed walk which can achieve with you, until arrives at your first goal, then with the slow some normal speed walk, achieves the second goal, then, accelerates to walk during two marking the distance, walks the same level distance again by the idling speed. Ex analogia.
If your goal rate of march is 12 minutes walks 1.5 kilometers that to walk 6 minutes by this speed half step, then loses headway 2 minutes, the repetition interval practices 30 minutes.
The third week: Consumption quantity of heat
Here has two combustion quantity of heat method, the choice one kind of practice then. The gap walk (burns alternately 500 calories, needs to continue 75 minutes
After 5 minutes warming up, walks 1.5 kilometers speeds by 12 minutes to walk 4 kilometers, walks 10 minutes again by the normal speed, then by walks 4 kilometers to walk again fast again by the constant speed 10 minutes. The long distance walk (burns 500 calories, needs to continue 60 minutes
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