The diet of thin professional sports will be more effective

1, the amount of exercise

The scheme has just begun, you can walk 20 minutes a day, gradually increase volume, the first two weeks for 25 minutes the first three weeks to 30 minutes; fourth week, may wish to take a walk outside the increase in the number of jogging; No. 5 weeks Then take a walk, jog both. Followed by analogy ...

2, said test strength

Do not let the intensity of the exercise to allow themselves unable to complete the established goals. You can use the "words" test. If you can exercise side of the side and talk to people, it means that you exercise your physical strength is still in range.

3, climb down quick

To quickly tempered results, may wish to "climb down." Here refers to climb slopes. The fastest rate climbed to the slope, turned around, Zaipao down. In the downhill at rest. July 8, each unit to do such a climb would be very effective.

4, the effect of increasing strength training

The effect of strength training is also very obvious. Physiologist at the beginning of advice we do strength training at the 5-10 group exercises, weight or can not load, and each repeated at least eight times. The next day to do a. When you can not repeat 12 times that tired, it should be increased two to three pounds of load, starting from 8.
Do not underestimate the will of all sports, if the method is wrong, is likely to backfire.

The right of fitness walking should be the chest rise, Mai Taibu, the per-minute walk roughly 60 to 80 meters. With the pace of the upper limb should be the rhythm of swing, to walk the straight line, not to bend the left turn right. Daily walk half an hour to one hour, the physical strength to vary, generally slightly sweating suitable. Can persist as long as three weeks to see markedly effective.

If you have already decided to walk out if their fitness programme, then there are several walking training methods for your information:

1. Walking ordinary law

Slow to medium speed and running, each 30-60 minutes 2-3 times a day. Appropriate in the scenic recreational areas.

2. Rapid walking Law

Walk 5-7 kilometers per hour, each train 30-60 minutes. When walking in the control heart rate of 120 per minute, below, this will inspire our spirit.

3. Quantitative method to walk

Including in the plains and slopes on foot. For example, in the 3 degrees on the slopes walk 100 meters, gradually increased to 5 degrees in 15 minutes walk on the slopes, then walk on the ground in 15 minutes.

4. Baibi Walking law

Walking at a pace两臂to move forward after the swing, the shoulder strap can enhance the thorax, applies to those with respiratory diseases people.

5. Moldovan law abdominal Walking

Walking side, the side abdominal massage, which have indigestion and gastrointestinal diseases were useful.

After walking the maintenance training

White-collar women may work reasons, the day had to keep company with high heels, but bearing in mind shoe soles in particular must not be too hard, the shoes can not squeeze feet. After the walk back home, the best Jiuda barefoot and completely relaxed. When the attention of a bath with hot water bubbles feet, can ease foot fatigue. Xi Wanzao, sitting on the bed, relax legs, hand massage from the bottom, to help promote the metabolism, ruled out toxins. To strengthen his leg muscles flexible and rigid is to prevent an effective way. Work, sitting in a chair, legs extended, and then to hook tiptoe, Beng tiptoe movement, little movement can play a big role in beautifying the leg.