Walking (4 km/h)
Reps10 times
Calories burned30 kcal
LevelBeginner
Changing duration and load is available in our application
Держите спину прямой, плечи расслабленными. Слегка согните руки в локтях и естественно раскачивайте их в такт шагам. Делайте ровные, плавные шаги, полностью опираясь на стопу при каждом шаге. Поддерживайте равномерный ритм дыхания.
How to perform the exercise
10 times
30 kcal
Control your movement and do not rush.
01
Start position
Keep the back straight and the shoulders relaxed.
02
Arms
Bend the arms slightly and swing them in time with the steps.
03
Stride
Take even, smooth steps.
04
Support
Place the whole foot on the ground with each step.
05
Breathing
Keep an even breathing rhythm.
06
Finish
Slow down and rest.
Variants
Beginner
Walk 20–30 minutes at a calm pace.
Middle
Keep an even pace for 40–60 minutes.
Professional
Increase the speed and duration.
Which muscles are working
The main load falls on the thighs, quads, glutes and calves.
Benefits of the exercise
Balance
Strengthens the heart and endurance.
Strength
Strengthens the leg muscles.
Simply
Available at any time.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Walking in uncomfortable shoes.
Recommendations
Cardio
Walk 40–60 minutes 4–5 times a week.
Technique
Keep the back straight and step with the whole foot.
