Walk 6 kilometers a day and lose 10 pounds. The correct way to lose weight by walking

　　Walking is a good aerobic exercise. In addition to increasing cardiopulmonary function and consuming calories to lose weight, as long as you pay a little attention to the way you walk, you can sculpt your body curves. Generally speaking, you need to insist on walking briskly for about half an hour each time. Only by persisting can the effect be achieved.

　　According to research by scientists, walking quickly consumes five times more abdominal fat than walking slowly. That is, if you walk briskly three times a week. Each time is not long, 15 to 30 minutes, which is far more effective in reducing belly fat than walking twice a week for an hour or two each time, even if the total calories consumed by the two methods are the same. These quick walks can help you lose nearly 10 kilograms in eight weeks. In addition to reducing abdominal fat, it also burned 3 times more fat in the buttocks and legs, and lost 4 times more overall weight.

　　The correct way to walk to lose weight:

　　1. Apply force to the Dantian, keep the pelvis in a straight position, and straighten the back as much as possible. The Dantian is located about 7 centimeters below the belly button, in the center of the abdomen and back of the body.

　　2. Take longer steps than usual (about 20% to 30%).

　　3. Maintain a speed of 6 kilometers per hour (100 meters forward per minute)

　　4. Maintain the speed of 4, bend your elbows to 90 degrees, feel the back muscles being affected, and swing your arms at a brisk walking speed.

　　5. During brisk walking, incorporate the squatting, flexing and stretching movements introduced later, three times a week, and walk briskly for 20 minutes to 1 hour each time.

　　Several issues you should pay attention to when walking to lose weight:

　　1. Head, shoulders and chest:

　　Keep your head up, chest out, and look straight ahead. Open your shoulders and let your arms hang naturally. This helps to stretch your upper body and relax your arms.

　　2. Arms and hands:

　　Your arms should be bent at 90 degrees. Swing back and forth—not side to side—and stay close to your sides. Just keep your hands in a natural position, just like holding a butterfly in your palm. You don't want it to run away, nor do you want it to suffocate to death.

　　3. Abdomen:

　　Tighten your tummy. This will make you feel taller, more stable, and straighter. At the same time, this will also help reduce abdominal pain and flatten the stomach.

　　4. Buttocks, thighs and feet:

　　Use your hips, not your thighs, to carry you, but let your hips relax naturally. Walk quickly in small steps and be natural. Brisk walking can not only consume body fat but also lift the buttocks, making the buttocks stronger and more elastic.

　　Because when you walk quickly and straight, it drives and strengthens the movement of the hip muscles. If you insist on walking every day, you can significantly improve your buttocks in just one month, achieve a perfect slimming effect, and help lose weight.

　　5. Breathing and heart rate：

　　Your breathing may be rapid, but make sure to keep it even. Your heartbeat may increase, but try to keep it at a steady and regular level.

　　Walking methods that help slim down your legs:

　　Practice this move at home first. At first, walk like a robot. Once you get used to this movement, you can relax your thighs, which will make your next practice smoother.

　　1. Pay attention to the gaps between the big toes of both feet, then slightly shift the center of gravity of the body to the heels and stand upright.

　　2. Place your weight on the foot of one foot and stand with your body supported alone. Relax with the other foot. Your knees will feel tight.

　　3. Lift the bent leg forward so that the height is below the knee of the standing leg.

　　4. Stretch your legs, shift your body's center of gravity forward, and place your back heels on the ground.

　　5. Consciously move your body's center of gravity forward.

　　6. Then move the back leg to the front leg.

　　7. Repeat this set of actions 1 to 6 with the other leg. This set of movements needs to be practiced repeatedly.