Recently, I learned a new word: BMW family. BMW is the abbreviation of BMW, but here it means another word.
Some office workers need to take a Bus to reach the nearest Metro station every day, and then walk a little way out of the subway before reaching their destination.
People who travel in combination of these three ways are called [BMW people]. Compared with driving private cars, BMW people who travel by public transportation are more low-carbon and environmentally friendly.
What I want to introduce today is that I can lose weight efficiently by using [walking] every day and making 6 simple points.
One point is to pay attention to walking posture.
Walking posture is very important, it can make you thin, beautiful, stylish and temperament.
- Consciously hold your chest high, your chin slightly down, and your shoulders naturally spread out outward.
Never hunch over, let alone play with your mobile phone with your head bowed. Otherwise, it is easy to collide with people, crash, fall into the pit and have accidents.
Humpback can also destroy the body’s sense of balance, bowing the head will increase cervical vertebra pressure, thus greatly reducing the weight loss effect of walking exercise.
- To consciously tighten the lower abdomen, clamp the buttocks.
If you don’t do muscle tension, you won’t be able to effectively stimulate your abdomen, buttocks and leg muscles. The small belly will always be loose, the smile curve of the buttocks will not come out, and it will always be a drooping [frustrated face].
- You should consciously use your crotch to exert your power.
Use the crotch to drive the thighs up, instead of pushing the lower legs on the ground or dragging the lower legs on the ground.
Point 2: Increase Walking Stride
Taking walking as a weight loss and fitness exercise, one cannot be lazy and casual as usual walking, and one should appropriately increase the stride length.
Only by striding forward can you effectively stimulate your thigh muscles, improve your exercise heart rate and strengthen the aerobic exercise effect.
Point 3: Speed up Walking
Only by walking fast can we achieve more remarkable health effects.
It is better for young people to walk 2 kilometers in 20 minutes, while middle-aged and elderly people can try to walk 2 kilometers in 25 minutes.
Try variable speed walking practice!
If you want to exercise more effectively, you can also try to take a short part of the journey, take 4-6 minutes to speed up to the maximum speed and do variable speed walking exercises.
You will feel your heart beating faster, breathing deeper, breathing slightly, your body sweating slightly, and your body temperature rising.
Point 4 Increase Walking Time
As long as you can walk on the road, you should try your best to walk. If you have no conditions to walk, you should also walk if you create conditions.
In order to achieve effective exercise effect, it is recommended to get off the bus or subway several stops in advance:
Increase the walking distance and duration, preferably up to 15 ~ 20 minutes.
If the destination is within 5 kilometers and you are not in a hurry (you can get up early in the morning), or friends who do not need to go to work, skip the bus and subway directly and walk instead.
Point 5 Improve Walking Equipment
- Wear comfortable sneakers
Female friends must not wear high heels, slippers or sandals, but can change them when they go to work.
- Suggested backpack
If you are carrying a shoulder satchel, you should change your back alternately from left to right so as not to cause unbalanced pressure on your shoulders.
- Don’t wear large jewelry
Jewelry that is too large or with pendants is easy to shake at will during walking, causing inconvenience.
- It is recommended to bring a small bottle of water.
Especially when the weather is hot, water can be replenished in time.
Point 6: Utilizing Waiting Gap
If there are no seats on the bus or subway, it doesn’t matter, or simply give up the seats to others. On the premise of not being crowded, standing up can also do a lot of small sports.
- Grip exercise
Hold the rings of the car with your hand, sometimes hold them tightly, sometimes relax and do them repeatedly, which can strengthen the muscle strength of your hands.
- Abdominal tucking exercise
Hold the railing with your hand, cooperate with breathing, tuck your abdomen to the limit, then return to the starting position, and repeat many times. This method can effectively tighten abdominal muscles and help reduce waist circumference.
- Leg lifting exercise
When waiting for a bus on a smooth ground such as a bus stop, you can practice standing leg lifts, standing side leg lifts and standing back leg lifts. Just be careful not to kick anyone.
In this way, you can finish more than half an hour of exercise every day without going to the gym, and get into WeChat’s ranking list of steps, thus easily realizing a bumper harvest of weight loss and health.