Three weeks of different ways to lose weight fitness plan

Weight Loss Fitness Plan Week 1: Proficient in various walking techniques

　　Before starting a walking exercise, you should do at least two sets of exercises below this week. Walk at a slower pace than usual, and walk for about 10 minutes.

　　Cross Walk

　　Always use this imaginary line to exercise your hips by crossing your feet along both sides of the straight line, which forces you to get used to the twisting of your body when walking. In addition, stretch your hips Legs, making the pelvis move forward alternately, helping to take greater steps.

　　Walking a straight line

　　On the runway, road or playground, practice walking along a fictitious straight line, moving the inner side of your feet along the outer side of this straight line. This technique can help the body be at a disadvantage and can easily enter the state.

　　Heel walking

　　Walking with your heels, and your toes leave the ground. It stretches and becomes strong in your calves and shins. This action can help you improve the strength to support the ground, thereby allowing you to walk. Strong and powerful.

　　　　Around the arms

　　　Slowly wrap your arms back, then raise them up, and then lower them from the back. This will help you relax your pectoral muscles, arm muscles and back spine, so that you can swing your arms to the maximum extent.

　　　Whealth Loss Fitness Plan Week 2: Interval Training

　　　Don’t forget to warm up for 5 to 10 minutes before doing the following exercises. This training is best done on a track, walk 200 meters at your fastest speed and then slowly slow down until your heart rate returns to 120/minute. Next, walk 400 meters at the fastest speed and gradually slow down until the heart rate returns to normal. Repeat this step to lengthen the distance to 600 meters, then 800 meters, and repeat the whole process. When repeating, start from the longest distance and end with the shortest distance.

　　Whealth loss fitness plan week 3: consume calories

　　There are two ways to burn calories, you can choose one according to your actual situation. The first is to walk alternately (burn 500 calories). Warm up for 5 minutes After that, walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk 10 minutes at a normal speed, then walk 4 kilometers quickly and walk 10 minutes at a normal speed.

　　You can also choose a long-distance walking (burn 500 calories). During the warm-up process, pay attention to the tips mentioned above, and then walk 1 hour at the fastest speed (11 or 12 minutes to walk 1.5 kilometers).

　The above is the 3-week weight loss fitness plan introduced by the editor. As for whether it has any effect, you can try it.