Do you need to warm up when walking to lose weight? Walking posture to lose weight

　　walking to lose weight It is the cheapest way to lose weight. Everyone knows the benefits of walking to lose weight. Walking briskly for 30-40 minutes around the house 30 minutes after dinner every day can effectively help lose weight. But don’t think that this kind of walking is just about walking. Your posture must be correct, and you must do warm-up and soothing exercises before and after exercise. If you don’t do it right, it may cause pain in the waist and knee joints. The editor below will teach you how to walk correctly to lose weight, so that you can lose weight healthy Thin and efficient.

　　For walking to become a daily exercise, the speed must be fast enough to be effective. Studying how to walk quickly to make walking easier and safer is walking. Although everyone can walk, the posture of walking may not be correct. Continuous walking has many benefits, such as reducing body fat, staying away from metabolic syndrome, preventing bone loss, increasing cardiopulmonary function, and strengthening body functions.

　　When walking, the upper body cannot lean forward. The elbows must be bent at 90 degrees. When swinging, the fists should be slightly clenched. When swinging forward, it should not exceed the chest and when swinging back, it should stop at the waist. The faster the swing, the faster the walking speed, and it can also move the pectoralis major and back muscles. The stride length of the lower body is the same as when walking, but the heels should land first when touching the ground. At the same time, pay attention to keeping the knees flexible to avoid muscle strain, joint damage and other sports injuries caused by walking.

　　Basic postures for walking to lose weight:

　　Hold your head high and chest out, Eye Look straight horizontally.

　　Use abdominal muscles to maintain adduction (stabilizing the trunk to prevent back pain).

　　Keep your back straight and your head held high.

　　Relax your shoulders and increase the swing range of your hands.

　　Step forward with your feet, heels touching the ground first.

　　The speed is faster than normal walking, about 80 to 100 steps per minute. Maintain it for 30 to 50 minutes to achieve the purpose of aerobic exercise.

　　Soothing and stretching exercises before and after exercise:

　　Knee rotation left and right: Bend your knees slightly and slowly circle around 5 times on each side.

　　Fully stretch the lower limbs: stretch the front thigh, stretch the outer thigh, stretch the back thigh, and stretch the inner thigh in sequence. Slowly stretch the front, back, inner and outer muscles of the leg, alternating left and right, and maintain the movements for 20 to 30 seconds.

　　Flexion, dorsal stretch and trunk rotation, hand extension: Relax the trunk muscles of the waist and upper back. The action should be stretched slowly for 5 seconds, and can be repeated 2 to 3 times. If there is any discomfort, do not force it.

　　What to pay attention to when walking to lose weight

　　If you walk to lose weight, you must adopt the correct posture, which will be beneficial to weight loss and health.

　　1. Keep your head up

　　The bottom of your jaw should always be parallel to the floor. Think of a rope helping you maintain a straight line from the top of your head to your entire spine.

　　2. Tighten the abdomen

　　Tighten your abdominal muscles and straighten your back. A hunched posture will only cause stress on the joints and sore muscles in the back, legs and buttocks.

　　3. Swing your arms naturally

　　Bend your elbows 90 degrees and let your hands swing in an arc within the height range between your waist and hips, not too high. When you retract your arms, your upper arms should be as horizontal as possible to the ground, and your arm swings should be in the opposite direction to your feet.

　　4. Cultivate a natural pace

　　Exaggerated steps will not make you walk faster. Instead, they will cause muscle soreness in your calves and buttocks. Sometimes they will also cause unnecessary rebound, resulting in a waste of energy. Only by moving more steps per minute can you walk faster and faster. Repeatedly alternating between long and small steps to find the fastest stride without rebound is the real pace.

　　5. Make good use of your feet

　　This gait may look a bit clumsy, but race walkers do move beautifully. Each step is a process of heel, sole, and toe movement. The heel strikes the ground, the force passes through the sole of the foot, and then the toes push off the ground.

　　6. Walking speed

　　Walking speed varies from person to person, generally from slow to fast, distance from short to long, step by step, don't be overtired. In order to achieve the purpose of weight loss, the walking speed should not be too slow, and the walking time should not be too short. The minimum speed should be 60 meters/minute. If it is lower than this speed, it will not have the effect of losing weight. It is best to walk for more than 40 minutes each time. If you are in good health and can increase the speed, the weight loss effect will be better.