Many people in the development of slimming plan, like to pick those complicated and difficult to do the action, think so that the movement to better slim body. But in fact, the slimming plan does not need to be too complicated, walking is a very basic but good slimming effect of the movement. So today we will introduce a walking slimming plan, here we go together to see it!
Step 1: Find out the right time and place to walk
This light walking formula, in addition to fat burning and slimming, but also especially for the waist and abdomen, buttocks and thighs, can help you achieve superb exercise effect. Just adjust the frequency of walking, slope and pace size, choose a pair of good shoes that make you love walking, you can start walking and slimming plan.
Regarding the choice of location, if the weather allows, of course, the countryside, parks, sports fields are very good choices, when it rains, mrt stations, department stores, daily commuting routes are also good. The 200-hour plan will end when you can lose 12kg.
Step 2: Newbies try the basic light walking formula first
Alternating fast and slow walking for 30 minutes: Walk happily for more than 30 minutes at a steady pace with a little endurance to a level where you feel slightly shortness of breath and a slight sweat. Focus on the speed change and time calculation, 30 minutes at once.
Basic light walking alternating fast and slow walking method
0-4 minutes to warm up, slow speed, but also the speed of normal conversation.
4-8 minutes to increase the speed, slightly feeling more breathless.
8-12 minutes slow down to a medium speed.
12-16 minutes at a fast sprint.
16-20 minutes back to medium speed.
20-24 minutes sprint at fast speed again.
24-27 minutes back to medium speed.
27-30 minutes slow down and moderate
Step 3: Veteran challenge advanced lean hip and leg light walking formula
Light and fast walking is far more effective than jogging, by staggering the speed of walking, fast walking and slow walking alternately, because you must use all the strength of the body, more can strengthen the movement of the hip and leg muscle fibers, accelerate to achieve the goal of making the curve slender!
Advanced thin buttocks and legs runway fast and slow walking 30 minutes
1, first slowly walk 2 laps, as a warm-up at the beginning.
2、then walk 2 laps at a brisk pace. Next, use medium speed walking playground 1 lap.
3、finally, after 1 lap of rapid walking, walk 2 laps at a slow speed as a slow exercise. Most of the playground 1 lap more than 400m, according to each person's different pace speed, it takes about 2-4 minutes to complete a lap.
About the track fast and slow walking speed
1、rapid walking: 4.7-5.0mile/hr (walking fast with all your strength)
2, fast walking: 4.5mile/hr (a little slower than the rapid walking)
3、medium speed walking: 4.0-4.3mile/hr
4, slow walking: 3.0mile/hr