Rampage is a high-intensity outdoor exercise, but also an extreme sport, the main challenge to people's psychological and physical qualities, the way is to choose a road, walk along the road, the time varies from a day to a few days.
At present, this belongs to a way for many people to lose weight, because it belongs to aerobic exercise, and the weight loss effect is very prominent.
But some people have incorrect methods, there are many problems in the process, it will form damage to the body, then, want to lose weight by running away? Which 5 requirements need to be fulfilled, the following will be introduced.
First, pay attention to the walking posture
The walking posture is very important, be sure to lift the chest high, close the abdomen, clamp the hips, and do not bend over and hunch over.
If you do not tighten your lower abdomen when walking, no matter how much you walk, you cannot affect the abdomen, the lower abdomen will not contract, and the hunchback will also destroy the balance of the body and the external image.
Second, exercise the arm muscles during the rampage by carrying a bag
Women usually carry bags when they go out, and without interfering with others, they act like miniature sports devices that can exercise arm muscles through this back-and-forth movement.
But it should be noted that if the bag is too heavy, do not shake it back and forth, otherwise it will not only easily affect the shoulder joint, but also affect the people around you.
Third, in the process of rampage, it is necessary to fully exercise multiple parts
In the process of violent walking, not only rely on the thighs and feet, but also rely on the buttocks, so that the buttocks can be more and more upright and malleable.
As long as you insist on running away every day, you can improve the hip line in just one month and achieve the effect of perfect slimming, which also helps to lose weight.
And during the exercise process, only use the legs and feet, do not drive the buttocks, it is easy to sprain the feet, but also lead to leg pain, so combined with the exercise of multiple parts, not only for weight loss, but also for safety.
Fourth, master the skills
Before the initial rampage, the speed should not be too fast, gradually adapt, and it is necessary to do a 5-minute warm-up before the exercise, and then walk along the straight line, during which you should move your feet along the outside of the straight line.
After a period of time, it is necessary to exercise crosswalking, through the cross-movement of feet on both sides of the straight line to practice.
If you don't know how to exercise at the beginning and can't master the skills, it is easy to have problems that affect your life and work the next day.
Fifth, pay attention to detecting breathing and heart rate
According to the understanding of the rampage, it is found that this behavior also has a good effect on the middle-aged and elderly, because it will make the biological cells of the body have a tendency to be younger, and have a protective effect on human organs, so that the body becomes healthier.
At the same time, for middle-aged and elderly people with underlying diseases, we must pay attention to the amount of exercise during exercise, so as not to affect the breathing and heartbeat rate of strenuous exercise, so it is essential to detect 24 hours after the violent walk.
Frequent rampage is helpful for weight loss, after all, it is a physical and calorie-consuming exercise that can burn body fat to a large extent, and then play a role in weight loss.
But we need to pay attention to the fact that the rampage does not mean that it can play a role in weight loss in one or two days, and everyone must stick to it, and insist on it for at least an hour each time, so that it is conducive to weight loss.
Finally, we remind everyone that the rampage is also targeted, and for those who are born with uncoordinated limbs, this method of weight loss is difficult, and other ways to consider it can be considered.
After all, there are many ways to lose weight, not only this one, but it is very important to choose the most suitable method.