The easiest way to get away from excess weight

 How to lose weight without harm to health? What if the fitness club becomes problematic? But both want to stay in shape while spending as little time and effort to this important event! The answer is simple: you will walk. How to keep fit using a walk, getting the process fun, tell a women's magazine JustLady.  


More and more of our contemporaries lead a healthy lifestyle, exercise and follow the right diet. However, not all women and girls have the time, money, and sometimes willpower to visit fitness centers and gyms - someone from employment discourage hunting grueling and repetitive exercises.

Convenient, easy and cheapest way to improve your health and lose weight - is walking. Daily spending a little time and effort, you get the most help to achieve his dream of losing weight.

Among the fans to walk a lot of celebrities.Steven Spielberg, George Lucas, Halle Berry, Lisa KudrowDespite the weight of everyday affairs, find the time to go down the path of health quick and easy step.

If you spend your days on end sitting in the office and in the evening - on the couch, limited by the fact that income before stopping or long walk with the kids or the dog, are overweight, suffer from a chronic disease that limits physical activity - so you have time to walk .

Inevitably you will come to such a decision, if during the last month have noticed that ceased to lose weight, despite training, or even lost interest in them and are looking for reasons to skip the exercise.

Types walk

There are several types of walking. I advise you to try everything to choose the most convenient option. Or maybe you fit a few - then the alternate species and monotony you just do not face!

Walking up the stairs or on the mountain helps to strengthen the muscles of the front and back of the thigh and calf muscles.

Walking strengthens the abdominal muscles and upper back. The pace of this walk - rapid, fast. It is easy to learn - try to make more frequent and short steps, put foot in front of each other, as if stepping on imaginary line. Hands follow the movement back and forth like a pendulum clock.

Walking with a strain of muscles of the buttocks strengthens the large and small gluteal muscles. Each time you push the toes, which occupies the rear position, strongly strained gluteal muscle. In this case, the lumbar muscles should not feel strong tension.

Walking backwards strengthens the muscles of the back and buttocks. To do this, pull your belly, hands put on the belt. Keep your back straight, do not lean forward. For greater security, choose the best of your flat track. Of course, this kind of type of walk, will leave a lot of time on its development, but, stepping backwards, your health you will bring great benefit.

Once you have mastered the technique of each type of walk, first follow all options for 2 minutes, gradually increasing the time to 5 minutes.

We fix volumes

So, walking you seem pretty easy exercise and with it you want to lose weight. Before proceeding to the regular classes, fix its size.

Makemeasurements of waist, thighs and other parts of the body. Soon you will make sure that your volumes began to decrease and the muscles - stronger.

To consolidate the interest in walking set a goal! Take out of the closet your favorite dress, pants, skirt, - all the things that you love, but can not wear because they will narrow.

Start watching and go to its target long way, at the end of which will once again be selected clothes will fit you.

Where to start?

In the first week sufficiently engaged for 3 times 10 minutes at moderate speed.In the second week increase the time to 15 minutes and walking dedicate 4 days. Speed ​​dial such as if you are somewhere in a hurry - in 10 minutes you have to pass more than last week.In the third week 20 minute walk distance, the sixth - 30 minutes: 5 days at the same speed. Walk intense enough to make participation pulse, but so that breathing is not disturbed.

Entering into the taste, you can gradually increase the distance and the time spent on the path to harmony. Soon, your intensity level reaches up to 60 minutes - you will not feel tired, but on the contrary, feel a surge of strength and vigor.

The correct position

Correct posture during walking helps to not hurt your spine and burn the most calories.

Pacing, look ahead at 2 meters ahead. Relax your arm and make sure that they do not touch the body, and motion were sent back and forth, not to the side. Tighten your abs and pull your belly - so that nothing interferes with breathing. Tighten your buttocks: try that they were not given back.

The feet should be parallel to each other, knees and toes pointing forward. When walking rolls from heel to toe, do not allow the transfer of gravity on the inner or outer surface of the foot. Keep your head straight, shoulders slumped. Elbows bend at an angle of 85-90 degrees, hips when walking should work. Repels one foot, which is currently in the rear.

Enjoy every step

It is good that you can develop the habit - even demand - a daily walk. "Star" series "Ghost Whisperer" actress Jennifer Love Hyut - fan walk. At any time of the year it takes vigorous steps long distances himself a pleasure. "I admire all that surrounds me, like, when there is a gentle rain. Pacing, I memorized the words of his role, "- explains his passion for the actress hiking.

You also get the pleasure of kilometers traveled, become more self-confident. Even walking at a slow pace, feel energetic and mobile, boost mood. After about two weeks after the start of regular exercise you thoroughly addicted - you will be easier to overcome the intended path, and the heart and legs get stronger.

How to strengthen his decision to walk and get the most out of it? It is important to exercise regularly. Focus on the fact that walking brings your body invaluable. Losing weight is a good incentive for classes - improves mood, increases the tone of the whole organism.

Enjoy nature while walking. Full breasts breathe fresh air. Select to workout whenever you determine what time you prefer to be engaged in, and walk every day at the same time. This will help make lessons habit.

Try every time to put his own record, increasing training time for a few seconds. To not constantly looking at the clock, record on a tape with rhythmic music voice signals when you need to move to another intensity walking, and listen to them on the way.

Immune system

Research conducted by American professor D. Newman, showed that women who regularly walk for 30-45 minutes 5 times a week for 12 weeks, the number of immune cells within a few hours after they went on a journey. Consequently, the risk of dropping and colds. In winter, it is especially important.

Harmony without dieting

Need to go just 4 kilometers daily to 10 years do not add a single pound. It's great! To maintain ideal body weight a woman with a weight of 68 kg must take place in the week of 25 kilometers.

... At the end of each month, always present themselves as small gifts. You deserve them because I did not missed classes and walked with delight.

Inna Yining

Tags: weight, method