There is no doubt that the younger and younger rejuvenation movement-rock walking exercise is important for weight loss, but in the weight loss clinic, it is found that obese people often hardly exercise. How to make an obese person who usually doesn't exercise, willing to start and accept exercise, and easily cross the threshold of exercise is the subject I am thinking about. Returning to the clinical experience of weight loss clinics in recent years, only the more humane weight loss method can be more sustainable and long-lasting, and only the more humane can be more effective. This is why I designed "Rock Walk". I need to design a sport that ordinary people can learn easily, even a 7-year-old grandmother can learn it in one minute, and the big muscles can increase calorie consumption, avoid sports injuries, do not need equipment, and are not limited by venues-"Rock Walking" was born. The best exercise to lose weight-brisk walking has blown up a jogging trend in recent years, and various jogging gimmicks have really greatly enhanced people's willingness to exercise. However, although jogging is a good exercise, we should pay attention to its sports injuries. On the contrary, "brisk walking" that everyone can do is the best and simplest exercise for losing weight. The so-called fast walking is two steps per second and about 12 steps per minute. If you don't have exercise habits, you don't need to be very tired at first, but after you get used to it, you should try to last for 3 minutes at a time. It is suggested that you might as well prepare a simple and cheap pedometer, hang it on your waist when you get up in the morning, and tell yourself, "Walk 1, steps a day, and your health will be guaranteed", and strive to achieve the goal of "1, steps a day". For obese people who seldom exercise, I specially designed a set of "Rock Walking", so that everyone can no longer regard sports as a fear and easily join the ranks of sports people. Simple and effective rock walking "rock walking" just extends our usual walking exercise, drives the upper body by swinging the elbow greatly, and then pulls away the waist, abdomen, buttocks and thighs by lifting the legs, which are also the parts where we are most likely to accumulate fat. This exercise is very simple, and everyone can do it. It is specifically aimed at the fat consumption of our abdomen, buttocks and thighs. Like a brisk walk, we keep walking two steps a second and 12 steps a minute. In fact, the calories consumed are close to those consumed by jogging. "Rock Walking" has many advantages: it can be done in outdoor sports fields, parks, or anywhere in the living room, kitchen, bathroom and room at home, and it is completely not afraid of the wind and rain outside, and there is no need to use sports equipment. There is no doubt that the younger and younger rejuvenation movement-rock and roll walking exercise is important to lose weight, but in the weight loss clinic, it is found that obese people often hardly exercise. How to make an obese person who usually doesn't exercise, willing to start and accept exercise, and easily cross the threshold of exercise is the subject that I am thinking about. Returning to the clinical experience of weight loss clinics in recent years, only the more humane weight loss method can be more sustainable and long-lasting, and only the more humane can be more effective. This is why I designed "Rock Walk". I need to design a sport that ordinary people can learn easily, even a 7-year-old grandmother can learn it in one minute, and the big muscles can increase calorie consumption, avoid sports injuries, do not need equipment, and are not limited by venues-"Rock Walking" was born. The best exercise to lose weight-brisk walking has blown up a jogging trend in recent years, and various jogging gimmicks have really greatly enhanced people's willingness to exercise. However, although jogging is a good exercise, we should pay attention to its sports injuries. On the contrary, "brisk walking" that everyone can do is the best and simplest exercise for losing weight. The so-called fast walking is two steps per second and about 12 steps per minute. If you don't have exercise habits, you don't need to be very tired at first, but after you get used to it, you should try to last for 3 minutes at a time. It is suggested that you might as well prepare a simple and cheap pedometer, hang it on your waist when you get up in the morning, and tell yourself, "Walk 1, steps a day, and your health will be guaranteed", and strive to achieve the goal of "1, steps a day". For obese people who seldom exercise, I specially designed a set of "Rock Walking", so that everyone can no longer regard sports as a fear and easily join the ranks of sports people. Simple and effective rock walking "rock walking" just extends our usual walking exercise, drives the upper body by swinging the elbow greatly, and then pulls away the waist, abdomen, buttocks and thighs by lifting the legs, which are also the parts where we are most likely to accumulate fat. This exercise is very simple, and everyone can do it. It is specifically aimed at the fat consumption of our abdomen, buttocks and thighs. Like a brisk walk, we keep walking two steps a second and 12 steps a minute. In fact, the calories consumed are close to those consumed by jogging. "Rock Walking" has many advantages: it can be done in outdoor sports fields, parks, or anywhere in the living room, kitchen, bathroom and room at home, and it is completely not afraid of the wind and rain outside, and there is no need to use sports equipment. Second, this exercise itself does not need to bounce, which can avoid the injury of knees and ankles, so it will not cause sports injuries. Suppose a person who is already very obese and has no exercise habits is required to suddenly start jogging or other strenuous exercise, which will easily lead to sports injuries, but "rock walking" does not need to bounce, which can greatly reduce sports injuries. Third, the biggest advantage of this exercise is that it is easy to learn! Anyone who can walk normally can learn it, even those who have never exercised normally can learn it in just one minute. In addition, rock walkers can not only move forward quickly, but also do it in situ, and there is no restriction on the venue. Therefore, everyone can do it when they are free, watch TV or do it at the same time. Before taking a bath in the bathroom, they can do rock walking first, and then take a refreshing bath after sweating, which makes them feel refreshed and incomparable. Do it when you think of it, and do it at any time, which can increase a lot of heat consumption invisibly. The following is the explanation of the steps of "rock walking". Move with the music and the effect will be better! Step 1: Walk with your feet shoulder-width apart and your hands naturally swing back and forth with the pace. Step 2 Feel the arm and legs exert a little effort when stepping. Step 3: Keep standing still and increase the swing range of your hands. The swing range of both hands should be raised to the chest as much as possible, which can also achieve the effect of tightening butterfly sleeve. Step 5: Rock-and-roll walking variant, with both arms lifted horizontally and rotated left and right. Lift your knees with your legs at a right angle of 9 degrees and lift them obliquely upward. Step 6 when rotating the waist, you should feel the muscles twisted to the side abdomen and strengthen the effect of exercising the waist line. Relax after exercise! Relaxing muscle fatigue Radish is not worn on the upper body. Everyone knows to warm up before exercise, but often ignores the importance of "doing exercises" after exercise. How important is it to collect exercises? After extensive use or intensive exercise, muscles will always be in a state of excitement, and even a short rest (for example, resting for 1 minutes) will not completely relax. The main thing is that we must be ready at any time before we can move on to the next movement. Our bodies don't know whether to start exercising after 1 minutes. Therefore, if we want muscles to return to a rest state, we must do some soothing exercises, such as stretching exercises and stretching exercises. This process is like talking and communicating with your body. In this way, the body will not accumulate the fatigue caused by this exercise to the next time, which can not only effectively reduce muscle tension, relieve tension, relax muscles, effectively relieve fatigue and discomfort after exercise, but also improve muscle elasticity and joint mobility. The most important thing is to do proper exercises after exercise, as well as accelerate lactic acid metabolism, avoid the reaction of muscle soreness later, and extend the muscle length to make the muscle lines more symmetrical and slender! In fact, it is not difficult to collect exercises after exercise, just choose what you can do within your own scope: Step1. Bracing is also called "muscle stretching exercise", such as doing lunges to lengthen the tangled muscles of the calf and prevent radish legs. The method is very simple. First, hold the wall or chair, with the forelegs in a lunge, and the toes of the hind feet facing inward. Feel the calf muscles pull the hamstrings apart slightly, and do the left and right feet for 1 times, each time lasting 1-3 seconds. This action can also improve the muscular radish legs. Step2. *** After doing any type of aerobic exercise, it is best to apply body lotion with good water retention on your legs, and then slowly knead your legs with your palms to relax your leg muscles for about 5~1 minutes. Step3. Hot compress on the legs can make the muscles relax and feel comfortable. Generally speaking, the hot compress can be dipped in water with a towel, and the water temperature should be slightly higher than the usual bath water. Cover the towel on the muscles of the legs for 5 to 1 minutes at a time. After taking a shower, you can do moderate leg lifting exercise, and the legs are raised with pillows, which is helpful for muscle relaxation. You can also lift your legs against the wall for 1-2 minutes before going to bed to relax your calf muscles and help blood flow back. When lifting the leg, pay attention to pressing the toes down, which can lengthen the calf muscles and is also a way to stretch the tendons. Stretching tendons and * * * after exercise, the main purpose is to accelerate the metabolism of damaged muscle tissue and buffer the pain of lactic acid accumulation, which is very useful for shortening the rest days and restoring the strength of muscles. It is really necessary to be lazy to achieve the expected effect.