走路也能走出花样来？看似简单的散步这项茶余饭后的活动，却有着不少的益处。“饭后百步走、活到九十九”，大概就是说的这个意思吧。对于女性来说，除了可以舒畅心情之外，散步还有一个更深层次上的意义——— 减肥，途中注意一些小的细节，对减肥将十分有益……

　　散步中休闲、减肥两不误

　　正确的步行姿势应当是挺胸抬头，迈大步，每分钟大致走60～80米。上肢应随步子的节奏摆动，走线要直，不要左弯右拐。每天步行半小时至1小时，强度以体质而异，一般以微微出汗为宜。只要坚持3周就可见到明显减肥效果。如果你已经决定把步行列入自己的健身方案，那还有几种步行锻炼方法供你参考。

　　普通散步法

　　用慢速和中速行走，每次30-60分钟，每日2-3次。适宜在风景比较宜人的公园或马路上。

　　快速步行法

　　每小时步行5-7公里，每次锻炼30-60分钟。步行时心率控制在每分钟120次以下，这样可振奋精神。

ytejypj1125 　　定量步行法

　　包括在平地和坡地上步行。例如在3度斜坡上步行100米，渐渐增至在5度斜坡上行走15分钟，再在平地上行走15分钟。

　　摆臂散步法

　　散步时两臂有节奏地向前后摆动，可增进肩带胸廓的活动，适用于有呼吸系统疾病的人。

　　摩腹散步法

　　一边散步，一边按摩腹部，这对有消化不良和胃肠疾病的人很有益处。

　　步行锻炼后的保养

　　白领女性可能因为工作原因，不得不终日与高跟鞋为伍，但要注意皮鞋尤其鞋底一定不可以太硬，鞋不能挤脚。散步后回到家，最好就打赤脚，彻底放松。洗澡时注意用热水泡泡脚，可以缓解足部疲劳。洗完澡后，坐在床上，放松两腿，用手由下至上按摩，能帮助促进新陈代谢，排除毒素。加强腿部柔韧性是防止肌肉僵化的有效途径。工作时，坐在椅子上，将腿伸直，然后做勾脚尖、绷脚尖的运动，小小运动可以发挥美化小腿的大作用。

　　倒走减肥受宠爱

　　倒走式减肥健美法是眼下南方诸多城市人们正日趋热潮的一个大众减肥法。此方法简单奏效，适合于晚上散步时翻新花样。具体练习如下：

　　双手叉腰式。双手分按腰部两侧，拇指在后，四指在前(或相反)，后退走。此式易掌握身体重心，保持平衡，比较安全，不足之处是上肢运动量小，速度慢，适于高龄、多病、初学者。

　　动肩摆臂甩手式。此式能使全身各大关节得到运动，取得整体的协调和平衡。适用于倒走锻炼者。

　　屈肘握拳式。此式可减少行进中的阻力加快速度。适用于倒走有素的倒跑者。以上几种姿势也可以交替运用，取长补短，以自己最适应为度。

　　小技巧：倒走时脚的动作

　　先后用右(或左)脚向后退，足尖先着地，脚跟后着地。分解动作为：脚尖——— 脚跟，与正面前行动作正好相反。频繁的脚尖活动，刺激着脚上的6条经络，变换着关节的角度，增加韧带强度，活动了平时停滞的肌肉群，脚掌的整体协调对倒走第一重要，走前一定要调整行走的最佳状态。

　　倒走时怎样把握重心保持平衡

　　后退时前腿是动力腿，发力迈步，后腿是主力腿，负载全身重量。把握重心保持平衡，两腿轮流交替，重心也就不断交换，因此把握重心保持平衡是倒走中的关键，也就是倒走中安全的保证，绝不可掉以轻心。

　　重心和平衡是个技巧问题。初学者要用心体会，熟能生巧。在倒跑、倒扭和倒跳时，有更高的要求。从一定意义上讲，倒走就是练倒平衡，倒走就是建立在平衡理论基础之上。

　　倒走时腰的动作

　　腰在倒走中处于重要的地位。腰是腿脚的发动机，是身体上、下部的协调机，是总体的平衡机。

　　大脑对腿、脚发力的指令，是经过腰部传送给组织的。腰部有一处要害点，中医称之为命门穴，主脏腑之本，生命之源，可以称它为倒走的发动机。协调机是指腰能把肩、背、手脚四肢的动作在行进中加以协调，调整到最佳协作状态。这样，它对倒走中出现的各种高难动作(跑、扭、跳、转)起到总体的平衡机作用。

　　倒走时肩臂肘手的动作

　　倒走时，肩臂肘手要与腿脚的节奏保持同步进行，脚走一步，臂摆一次，左右对应。左腿后退时，右臂向后摆，右腿后退时，左臂向后摆。开始练习时，有时会出现顺势性扭伤。人一加速，顺势就增加阻力，破坏平衡。因此，在一开始就应该注意纠正顺拐势的前进速度与节奏。

(来源：xian massage) Easy walk to lose weight speeding Fat Burn Law

Walking can also be out of the pattern come from? Seemingly simple walking activities in the gossip, but it has quite a few benefits. "After dinner hundred paces away, live to 99," this probably means that like it. For the women, in addition to feeling comfortable, the walk there is a deeper level of meaning massage xian lose weight, the way attention to some minor details of the weight loss would be very useful ... ...

Walking in the leisure, lose weight Liangbu Wu

Correct walking posture should be chest rise, make strides per minute or less walk 60 ~ 80 meters. Upper limb should vary with the rhythm of swing steps and take the line is to be straight, not left bend, turn right. Walk a day half an hour to 1 hour, the intensity varies with physical, generally slightly sweating is appropriate. As long as we can see the obvious three weeks weight loss. If you have decided to walk into their own fitness program, then there are several ways walking exercise for your reference.

General Walking Method

With the slow and medium speed walking, every 30-60 minutes, 2-3 times a day. Suitable for relatively pleasant scenic park or road.

Fast Walking Method

Walking 5-7 km per hour, each exercise 30-60 minutes. Walking heart rate controlled at 120 times per minute, less than this would boost morale.

Quantitative walking method

Including in the plains and the slopes on foot. For example, in 3-degree slope walking 100 meters, gradually increased in 5-degree slope to walk for 15 minutes, then walk on the ground, 15 minutes.

Arm Walking Method

Walk after the arms swinging rhythmically forward, can enhance the activities of thoracic strap is suitable for people with respiratory diseases.

Mount abdominal Walking France

While walking, while massage the abdomen, which had indigestion and gastrointestinal diseases were very helpful.

After the maintenance of walking exercise,

White-collar women may be due to reasons of work, had the company of the day, with high heels, but should pay attention to shoe soles in particular, must not be too hard, shoes can squeeze foot. After the walk home, the best slap barefoot, total relaxation. Note that bubble bath with hot water legs, can alleviate foot fatigue. After the bath, sat on the bed, relaxation of the legs, hand massage from the bottom, can help to promote metabolism, eliminate toxins. Strengthen the leg flexibility is an effective way to prevent muscle rigidity. Work, sitting in a chair, the leg straight, and then do hook toes, stretch toe movement, small movements can play a major role in beautification of a calf.

Walking down by the pet to lose weight

Inverted-propelled weight loss a lot of body-building method is now the southern boom city of people are becoming a popular weight loss method. This method is simple and effective, suitable for walking at night, when retrofitting. Specific exercises are as follows:

Hands akimbo style. Points according to the waist with both hands on both sides of the thumb in the post, four fingers in the former (or vice versa), back away. This equation is easily mastered the body center of gravity to maintain a balance, safer, less than the upper amount of exercise is that small, slow, and is suitable for old, sick, beginners.

Dynamic Arm walk away shoulder style. This equation enables the body to be the major joint campaign to achieve the overall co-ordination and balance. Applicable to walk down exercises.

Elbow fist style. This equation can reduce the resistance of the moving speed. For a well-established walking down runner down. More than a few positions can also be used alternately from each other, with their best adapted to the degree.

Tips: When walking ytejypj1125 down the foot movements

Successively with the right (or left) foot to the back, toe first touched the ground after heel touch the ground. Decomposition of Action as follows: --- toe heels, and before the action is to make just the opposite. Frequent toe activities, and stimulate the feet of the six meridians, changing the angle of the joints, increasing ligament strength, activities of the normal stagnation muscle groups, feet walking down the overall coordination of the first important move forward we must adjust the walking best.

How to grasp the center of gravity when walking down to maintain a balance

Back when the foreleg is the driving force legs, hair strength move, hind legs is the main legs and the body weight of the load. Grasp the center of gravity to maintain balance, alternating between legs, also a continuous exchange of center of gravity, so seize the center of gravity to massage in xian maintain balance is the key to go down, that is, to go down in the assurance of safety must never be taken lightly.

Center of gravity and balance is a skill issue. Beginners should be a little reflection, practice makes perfect. In the down run down twisting, and jumping down, there are higher demands. In a certain sense, down to go down is to practice balance and walking down a balance that is built on the basis of the theory.

Take action when the waist down

In inverted walking in waist at an important position. Waist is the ability to walk the engine of the body, the lower part of the coordination mechanism, a general balancing machines.

The brain's legs, feet hair force command is sent to the organization through the waist. Waist there is a vital point, traditional Chinese medicine called Mingmen points, the main organs of the book, the source of life, you can call it walking down the engine. Coordination mechanism is able to shoulder and waist, back, limbs, hands and feet coordinated action on the go, adjust to the best collaboration with the state. In this way, it appears to go down a variety of difficult moves (running, twisting, jumping, transfer) play a role in the overall balance of machines.

Shoulder and elbow when walking down movement of the hands

Down travel time, shoulder elbow hand to keep pace with the legs parallel, feet step, put one arm left and right correspond to. The left leg back, the right arm backward swing, right leg back, the left arm backwards. Start practicing, sometimes occur advantage of the opportunity of sprain. Were an acceleration, homeopathy has increased resistance to undermine the balance. Therefore, it should be noted at the outset to correct potential Shun Shui forward speed and rhythm.