Which walking styles can help you lose weight while walking?
1. Squat down:
The half-squat position strengthens the glutes, quadriceps, hamstrings, and the entire leg. Stand with your feet shoulder-width apart and sit back on your hips. Place your hands on your upper thighs, engage your core, inhale, and bend your knees as if you're about to sit down, lowering your body as far as possible. Then exhale and return to the starting position. Repeat 7 times.
2. Standing stretch:
Stand upright with your feet slightly wider than shoulder-width apart. Clasp your hands behind your back, or use a towel or stick to hold them in the middle if you can't reach them. Bend your body towards the ground, keeping your back straight. As you bend forward, extend your arms upward, ideally past your feet. Then relax and take 5-10 deep breaths.
3. Light and quick steps:
For the first 5 minutes of brisk walking, warm up with a slow pace. Then try to maintain a slightly faster pace for 20-30 minutes.
4. Pay attention to posture:
Keep your head up; don't hunch your back; when moving forward, land on your heels, roll your feet forward, and then push forward with your toes; tighten your abdomen and keep your center of gravity inside your body; make a fist with your hands, gripping them lightly.
5. Slope walking:
Choose a slope for your walking route, as going uphill not only improves cardiovascular health but also strengthens your glutes. When going downhill, take smaller steps to avoid potential knee injuries.
6. Push-ups:
Find a stable object about waist-high, such as a park bench, and do some push-ups. This will strengthen your upper body muscles and arm strength, and also help you walk faster. Repeat this movement 7 times.
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