What is to lose weight quickly

Fasting can consume a lot of fat and tighten the muscles, so walking quickly is a good way to lose weight.For those who feel that Running too hard and unable to persist, fast walking is a very good choice.When you walk quickly, you must swing your arms back and forth, and at the same time use the power of your hips to drive your thighs.

What equipment do you need to go quickly

1. sports shoes

A pair of good sports shoes can help us reduce the damage to the joints quickly, so you can choose sneakers with shock absorption effects.

2. Loose clothing

Loose clothing is also the main equipment for fast sports, because fitness sportswear will hinder our pace.

3. hat

The main role of the hat is to shade.

The benefits of weight loss quickly

1. Effectively lose weight

The effect of fasting the heat control weight loss is very good. It can reduce abdomen, legs, buttocks, etc., which can be said to be a way to lose weight in the whole body.Walking quickly for 30 minutes, the calories consumed 10 times more calories consumed at the same time.

Three to 5 times of fast thermal control to lose weight every week, every time you persist for more than 30 minutes. After a period of time, you will find that the belly is gone and the legs are much thinner.Perseverance for eight weeks can be reduced by 10 kilograms.

2. Prevention

When you walk, you can exercise the abdomen because of the breathing effect and can reduce the abdomen.In addition, fast walking is the burning of fat on the hips, and it also has the effect of thin buttocks.

When walking quickly, the hormone content in the body will improve the body's fat burning. A large number of endometrium fat that is included in the liver, kidneys and other organs will be consumed, so as to prevent fatty liver, diabetes, high blood pressure, and cardiovascular diseases.The role.

3. Shape the curve

The speed of fast walking is generally about 100 to 120 steps per minute. When walking, you can feel breathing, heartbeat, and breathing slightly.Because it is necessary to use the muscles of the legs for a long time, it is inevitable to make the muscles of the legs more strong, but there is no need to worry too much about growing a very shameful muscle leg.The relaxation of the muscles can be tight and beautiful in the lines of the legs.

The right way to lose weight quickly

1. Dantian is strong, the Bone plate is kept in a positive position, and the back is stretched straight.The location of the Dantian is about 7 cm below the navel, and the abdomen and back center in the body.

2. A bigger step (about 20 ~ 30 %) than usual.

3. Keep the speed of 6 kilometers per hour (100 meters per minute).

4. Keep the speed of 4, the elbows are bent at 90 degrees, and feel the back muscles are affected, and swing the arm with the speed of fast walking.

5. In the process of walking, with the subsequent squatting and stretching movements, three times a week, for 20 minutes to 1 hour each time.

The best speed for weight loss to lose weight

In addition to the requirements of the way to lose weight, there are also requirements for the speed of walking. The faster the speed, the more fat consumes.Purpose.

The best time to go

1. According to research, different exercise items are performed in different times, and the degree of fat consumption is different.

2. Even if it is fast for 1 to 2 hours in the morning, the fat consume is minimal: half an hour after dinner, the consumption of fat is significantly increased, which is conducive to weight loss.

3. For 40 to 60 minutes after meals, the body consumes the most fat in the body, which is the best time to lose weight quickly.

Several times a week is suitable

When the physical condition allows, once the sport starts, it is best to stick to it every day.Because exercise is most afraid of fishing for three days and two days, and occasionally once, the tide will not have a positive impact on the body.

If it is really inconvenient, then one is to ensure at least 3 times a week, each time more than 20 minutes, and then there must be a considerable distance at a fast step, so as to achieve the purpose of consuming fat and strengthening the body.

What are the precautions for fast walking

1. precautions for walking forward

(1) Pay attention to warm -up before you go

Before walking, it is recommended to do an arms stretch, stretch your legs, and other warm -up movements. When your body is slightly hot, you can go quickly.Warm up before going before going can relax the muscles, prevent problems such as sore body after exercise.

(2) Pay attention to choose the right shoes

The shoes must be appropriate in fast walking. For example, do not wear shoes with heels, it is best to choose flat sneakers for fast walking.Choose a suitable size of the shoes. Do not be too tight or too loose to avoid premature fatigue and easily injured.

(3) Tu Vaselin reduced friction before walking quickly

Because fast walking is a long walk, the strength of the feet is relatively strong.For places where your feet and shoes are rubbing a lot, you can apply vaselin or oil -based Skin care products to reduce friction and prevent foot injuries.

2. precautions for the way to go

(1) Do not interrupted in the middle

In the process of getting fast, don't stop. This kind of quick walk is not effective. It is best to go out in one breath in the set time. This effect is effective and best.

(2) Hurrying attention is not equal to trotting

Many people ca nt grasp the true meaning and rhythm of fast walking. Hurrying is not jogging, it has its own pace.It must be waiting for one foot to go to the ground.If your two feet are on the ground at the same time, it is equivalent to Running and losing the meaning of fast walking.

(3) Master the number of valid walking steps to go quickly

Walking is a typical aerobic exercise. It mainly provides energy through oxygen metabolism. It requires a certain speed to meet a certain exercise time in order to fully divide the sugar in the body and consume the fat in the body.

Therefore, the number of walking steps that need to meet the standards of aerobic exercise standards.To reach the valid number of steps, you must take more than 60 steps per minute, and it must be more than 10 minutes in a row.If you want to make the valid steps more accurately, you can help with tools such as walking meter, and calculate your steps more accurately.

(4) Pay attention to lightly on the battlefield when walking

In the quick walk, try not to bring it with items, and make it lightly, so as not to bring unnecessary burden to the body.It may make the trainers feel some effect at the beginning of the beginning.However, the load -bearing leggings such as binding sandbags are extremely limited to improving the strength of the trainers. Laying weight training such as sandbags will make the muscles not be able to recover without any effectiveness.It can cause inertia of muscle fibers.Real strength training requires the relaxation of good muscle stimulation, so that the efficiency of fast walking will improve.

3. precautions after walking

(1) Be careful not to drink water immediately after leaving

After the fast walk, do not drink water immediately, this will increase sweats, and more salt takes away.It is recommended to wait for 5-10 minutes, the heart rate will return to normal, and then drink an appropriate amount of water.

(2) Don't stop immediately after giving away

After giving away, do not stop immediately and rest, because the muscles suddenly stop the movement will prevent the blood from flowing back to the heart, causing brain ischemia.You can change your walk for a walk. After a few minutes of walking, your body has come over.May wish to shoot or massage your calves and thighs, alleviate the rigidity of the leg muscles, promote blood circulation to avoid thickening the legs.

(3) Pay attention to perseverance

It is not realistic to consume excess fat to consume the excess fat in the human body within a week or one month through the effect of getting weight loss.It is best to exercise every day and practice for 40 to 60 minutes each time.After 2-3 months, the effect of weight loss can be clearly seen.

Recommended reading

How to exercise to lose weight?Different situations of exercise weight loss methodsStick to you and lose weight

The benefits of Running to lose weightThe correct Running methodprecautions

Can I lose weight?The correct way to lose weight in the hue circle

Is the effect of swimming weight loss?How to swim to lose weight

The method of yoga to lose weight and thin bellyHow about yoga weight loss effect

How to skip rope to lose weight?Teach you the correct pose

Which is better to lose weight and exercise?precautions for jumping fitness exercises to lose weight

Can I lose weight if I do sit -ups?The correct practice of sitting up to sit up

Can climbing staircase lose weight? How long can I lose weight every day to climb the stairs

How to make sunscreen spray

Materials: 120g of clear water, 18g of food emulsifier, 15g of cold -rolled sesame oil, 10 drops of plant glycerin, 5g of lotus oil, vitamin E10 drops, titanium oxide and zinc oxide 15g, Xueya fat 15g, avocado oil 15g, food preservatives 20 food preservatives 20Drop, pomegranate seed oil 10.

Production method: First melt the prepared Xueya fat, and then add cold -rolled sesame oil, avocado oil, butto oil to the inside, and then put the emulsion in the melted oil tank and stir it.Fortunately to melt.Then mix the mixed powder of titanium oxide and zinc oxide in the oil and stir it all the time. Wait until the powder forms an egg yolk sauce -like paste to stop stirring, and then pour food preservatives, pomegranate seed oil into the paste,Vitamin E and plant glycerin, then continue to stir, wait until the paste drops to normal temperature.

How to DIY homemade sunscreen

MakeMethod 1:

ingredients: 120ml of coconut oil, 5ml of lotus oil, zinc oxide 10ml

Production method: Intide with the method of heating with water (if the weather is melted than hot coconut oil, it does not need to be heated again) and Heheba oil, and stir well.Pour in zinc oxide and stir up.Put it in the refrigerator for 30 minutes to 1 hour until it becomes solid.Stir with a mixer for 3-5 minutes until the solid becomes a creamy cream.

Note: Since there is no preservatives, or the technology is very rough, after all, it is self -made, so the shelf life is very short. Generally, it is only a few hours. After that, bacteria will be breeded and will lose effect. Therefore, it is not recommended to do too much.Because it will lose effect after a few hours, and homemade sunscreen is not waterproof, it should be re -applied after swimming.

Production method 2:

Material: 15ml olive oil, 1ml of simple emulsifier, 80ml of hot water, 1 teaspoon of green tea powder, 6g of titanium dioxide powder, cosmetics -grade antibacterial agent 0.2 1ml

Production method: Add green tea powder to the hot water first, dissolve evenly, and then filter the clear green tea juice with filter paper.After the green tea juice is cold, place a clean cream jar with olive oil and simple emulsifier and stir well. Finally, add antibacterial agent and titanium dioxide, and then stir well.

Note: Natural green tea is easier to mold. It is recommended to control it as much as possible within 3 months. If the product is moldy, it should be discarded immediately.

How to DIY homemade sunscreen cap

Materials: cotton, scissors, needle wires, sewing machines, water dispersion pen, ruler.

1 , The length of the hat of the hat is the head circumference, using a circle to plan, this hat is the head circumference 51 For the left and right babies, the hat method is also suitable for adults, but the size needs to be changed according to the head circumference.

2 , The side of the hat, 9.5 It is the width of the side, that is, the height of the hat, how high you want to make the size yourself.

3 The inner circle of the brim should be consistent with the length of the lower end of the cap, and then adjust the width of the brim by yourself. If you want to be larger, you can wider.

4 Cut the outer cloth and library cuts according to the design drawings.

5 , Libu's hat circumference and the top of the hat together.

6 , Switch on the brim and hat of the outer cloth.

7 Switch the brim separately.

8 Fix the lubble on the inside.

9 , Tie around along the brim.

10 , Wrap the edge of the hats.

12 Finally do a bow.

13 ,Finish.

How to make homemade Sunscreen masks

Materials: large cotton handkerchief, plastic hidden buckle, elastic band, needle wire

Production method: Fold the side of the handkerchief inward, and then cut the elastic band into the same length as the handkerchief.Pour the band to the folding of the handkerchief, and then the two banks can be hidden on the banks.

What are the types of sun hats

Wide -edge straw hat:

The brim of this straw hat hat is wide and large, and there are rural areas.The straw hat is good for ventilation, and it can avoid direct sunlight. Children mostly like it. You can also refer to the stars' matching methods.The wide straw hat depending on the material and workmanship, ranging from tens of yuan to hundreds of yuan.

Shading effect:

Baseball:

Most of the Baseball caps are the most popular in the large front eaves of cotton or denim.Boys are mostly options.Many other beautiful print patterns are also very suitable for young girls.Baseball caps are recommended to buy it at the sports city or mall counter. The types and styles are relatively complete. Generally, the price is about 100 yuan. Some of them will use UV -proof function fabrics or big brands. The price will be higher.

Shading effect:

mask -shaped sun hat:

This hat has a large black hat, which can cover the entire face like a welder. In addition to blocking the sun, it can also prevent sand and insects.It is said that the creativity of this Shading hat comes from South Korea. The hats of the regular products use special film cutting ultraviolet patent patent. This film can protect the facial Skin and eyes.welcome.

At present, most of this Shading hat in the Chinese market is a product operated by small merchants and hawkers in Zhejiang. The price is low and the quality cannot be mentioned.Generally speaking, imitation goods can be bought in about 10 yuan on street shops.Genuine goods with quality assurance can be purchased from Jizhi Island, and the price is also high, about 90 yuan.

Shading effect:

golf hat, fishing hat:

This hats can provide different Shading effects.You can remove the sun skirt and wear the hat as an ordinary Baseball hat. You can also fix the two corners of the shade skirt on the tongue of the hat tongue and press the adjusted magic patch behind the hat to cross the skirt.You can provide a complete Shading effect for the face and neck.

The removable chin fixed rope can also be completely tightened, or the two corners of the chin fixed rope can be tightened behind the neck. In this way, the sun skirt only covers the back neck, and the face maintains a good ventilation.Such a hat Shading effect is excellent and suitable for specific places. For example, fishing or golfes need to be exposed to need to be exposed. Usually it is usually not used.

Shading effect:

How to buy a Shading cap

1. Occupation

Those who work in the wild in the middle of the summer should pay attention to its Shading function when choosing a sun hat. Light and wide -width of various straw hats and work caps are the most suitable.People who work indoors only wear sun hats on the way to get off work, and they should highlight their decorative functions in terms of style and color.

2, body shape

women with a well -proportioned body, have a large room for choosing the sun hat; women with short -sized fat should choose light -colored and narrow sun hats as much as possible; people with shorter necks are more appropriate with a half -edge and narrow -edged sun hat. IfChoosing a width sun hat will make people feel a sense of depression; people with white Skin can choose a more colorful sun hat; people with dark Skin color should choose light red, chrysanthemum, and light gray sun hats.

3. hairstyle

women with long hair, choose the sun hat on the width, can receive the effect of hair protection and avoid sun -avoiding sun -to -sun -to -hair. People with short hair are more appropriate to choose a width or narrow sun hat.

4. Age

Young people choose a bright and novel sun hat, which is conducive to setting up enthusiastic and lively personality; middle -aged people should highlight the characteristics of generous, mature and calm age.

5. Material

The material used in the Shading hat in summer is still colorful, nylon, straw, hemp, gauze, cotton, and so on.The style of the large front eaves of the sports hat with a cotton or denim cloth texture is the most popular.The fishing hat, cotton is more suitable, the edge of the front eaves of the hat rises up, with a full summer casual feeling.The wide -edge hat is also a lady hat in the usual sense. The material is generally based on light and elegant hemp gauze. Now there are many special synthetic fabrics, giving people a sense of freshness and elegance.Such a hat with a large skirt is suitable

1. Western hat

Cowboy hat from the American denim is called a kind of commonly wore Mexican denim."Stonson" -style wide -edge high -top felt hat.The top of this hat is depressed down, while the two hat along the two sides rolled up slightly.In addition to the people who wear it, it looks chic and capable, and the denim hat also has many practical functions. It can not only cover the wind, frost, rain and snow, but also the ready -made water scoop, rice bowl, and pillow.The evolution and diversity of cattle hats can be seen in Western movies.The western cattle hat is full of western style, of course, it is also very individual. It creates a male different style, and it is very useful to use it to cover the fierce sunlight in summer.

2. Wide -edge straw hat

The brim of this straw hat hat is wide and large, and there are rural areas.Straw hat is good for ventilation, and it can avoid direct sunlight.

3. mask -shaped sun hat

There are large black hats that can cover the entire face like a welder. In addition to blocking the sun, you can also prevent sand and insects.

4, Baseball cap

The logo of Baseball players is born for exercise.Therefore, it is most suitable for tourism, leisure, and exercise. The long arc with a arc can cover the sun. The adjustable loose band or magic sticker is suitable for different head circumference.Most of the mesh design is used in the second half, which is better permeability.

5.Multi -function hat

Added annexes such as sunshade skirts, hats and ropes, etc. The sunshade skirt can be fixed on the hat tongue to provide a complete Shading effect on the face and neck.It is restored to a ordinary Baseball cap.This hat is available in Outdoor goods stores, and most of them are made of synthetic fibers such as nylon. They are light, durable, fast, and difficult to deform, and they are both beautiful and functional.Suitable for long -term outdoor sports, such as Hiking, climbing, fishing, etc.

1. The size of the sun hat is generally appropriate

sun hat, also known as Shading hat, is a hat of summer Shading. It is made of cloth, grass, plastic, etc. It is commonly used for Shading and Shading on a sunny day. It is commonly used in daily life in summer. So how much is the sun hat?

The size of the hat is generally the data obtained by the perimeter of the inner circle of the lower mouth of the lower mouth of the hat. You can choose the appropriate size according to your head circumference size. Because the Shading hat needs to be shade, it is usually larger than the ordinary hat.The size is about 55-56cm, and the children's sun hat is generally 50-55cm.

2. What should I do if the sun hat is big?

When buying a sun hat, pay attention to selecting a sunshade cap based on your head circumference. It is better to buy a little bit. The Shading effect is better, and it will shrink after washing. HoweverIt may not be convenient. If the sun hat you bought is too large, you can take the following methods to solve:

1. Contact the merchant to return

If you feel too big, or uncomfortable to wear it, you can contact the merchant to change a small sun hat or return directly to the purchase.

2. Change the big sun hat to small

If you don't want to return or be too lazy to return, you can change the sun hat yourself, such as sewing a lining inside the sun hat, or shrinking the edge of the shade hat, which can change the sun hat;If you can't change it, you can also get a special clothes shop to let the merchant deal with it.

3. Soak with water

After the hat is generally soaked in water, it will shrink, or it can also play a similar role with hot water, but it should be noted that the sun hat should be avoided or deformed.