Slow walking movement essentials
Slow walking movement essentials, it is said that life is in motion, the right movement can help us to strengthen the body, although now many people do not
Slow walking movement essentials
Slow walking movement essentials, it is said that life is in motion, the right movement can help us to strengthen the body, although now many people do not have the time to exercise, but usually as long as there is time to do some simple sports, the following share slow walking movement essentials.
Slow walking action 1
1, slow walking before the preparatory activities:
Preparatory activities can make the body temperature and muscle temperature rise, so that the enzyme activity increases. Preparatory activities can reduce the occurrence of dangers during exercise and reduce sports injuries to muscles and joints. So that the body can more quickly adapt to the various physiological changes produced in the slow walking. Slow walking should be at least 3 to 5 minutes before the preparatory activity time.
Preparatory activities include stretching, stretching includes the whole body large muscle groups and joint movement. Stretching activities increase muscle temperature, which can prevent muscle injury or muscle soreness during exercise. In addition, gymnastics is also a good way to prepare for the activities, gymnastics package to live the following movements: head rotation: exercise neck muscles. Jumping exercises: exercise the shoulders and ankles. Semi-squats: exercise quadriceps and gastrocnemius. Push-ups: exercise arm and chest muscles. Crunches and knee bends: exercise abdominal muscles and quadriceps, calf triceps.
2, slow walking posture and breathing:
The correct slow walking posture should be slightly clenched fists with both arms naturally pendulous swing, the legs should not be lifted too high, the upper body and the ground perpendicular to the head should be upright, the center of gravity of the body to be stable, should not be before and after, or left and right swing. The pace should be even and rhythmic.
When walking slowly, pay attention to the front foot on the ground, rather than using the foot to follow the ground. This is conducive to speed, but also to prevent the body from being shaken, you can avoid dizziness, abdominal pain and heel pain and other phenomena. If the posture is not correct, it is also easy to produce foot pain and fatigue osteochondritis. Once the above situation occurs, should reduce the exercise, pay attention to correct the exercise posture.
In the slow walking should be practiced with nasal breathing, so that the air through the nasal cavity after preheating, can reduce the pharynx, trachea stimulation. But when the amount of exercise increased, available mouth and nose joint breathing, that is, nasal inhalation, half-open mouth exhalation, which can also reduce the cold air on the trachea stimulation. In addition, attention should be paid to the respiratory rate and pace of coordination, two steps a breath, a breath.
3, to pay attention to prevent abdominal pain and myalgia:
In the slow walking can appear abdominal pain, abdominal pain occurs in the quarter rib, in the diet or drinking water easy to produce abdominal pain, the cause may be due to the movement of visceral congestion, especially liver, spleen bruises or due to peristalsis strengthened or gastrointestinal tract stimulation caused by '. If the exerciser previously had chronic abdominal diseases, such as cholecystitis, appendicitis, adnexitis, etc. are more likely to occur abdominal pain, once abdominal pain should slow down the walking speed, stop exercising in severe cases, massage the abdomen with your hands or find a doctor to check.
When the exercise muscle substance metabolism enhancement, myo-glycogen decomposition, produce a large number of acidic metabolites - a lactic acid and other metabolites to stimulate the muscle nerves, and thus produce muscle soreness, especially the first to participate in the training of the people or the lack of preparatory activities are more prone to muscle soreness. After the walk can be lower limb muscle massage or hot packs. After the movement of some appropriate finishing activities, you can gradually eliminate the pain.
Foot landing
Some people think that when you run, you should use your forefoot to land on the ground, and some people think that you should use your foot to land on the ground. We recommend that you start by touching the ground with your middle part. Studies have shown that a good distance runner usually lands mid-foot.
Joggers land on their mid-foot and heel, and fast runners land further forward than joggers. We believe that only sprinters and intermediate sprinters should land on the forefoot. There may be some exceptions, but a mid-foot landing is a good approach for middle to intermediate runners. This reduces vibration and relieves stress on the calf muscles and tendons while preparing for the next stride.
Hip and Head Posture
This is a little harder to visualize: where are your hips positioned when you land on your feet? Some people suggest that your feet should be at the end of your center of gravity line when you hit the ground, i.e., the head, hips, and feet are in line. Keep your head square and straight and look straight ahead. Special care is needed when turning your head, usually from the neck up, to avoid twisting your body and creating instability while traveling.
Position of the arms
This position is when you are not using a jogging stroller, but can swing your arms. First and foremost, the most important thing is not to stiffen your arms, clench your fists and bend your elbows completely. Stay relaxed. Bend your arms naturally above your waistline, not too high or too low.
Swing both arms back and forth alternately so that the legs move in the opposite direction accordingly. Sprinters run on the track with their arms swinging completely back and forth, and many distance runners swing in a slight arc, but good runners don't put effort into swinging their arms. In other words, don't swing your arms aggressively.
Knees
Don't lift your knees too high when running long distances. Only sprinters or we need too high knees when going uphill.
Stride length
The biggest problem for many long distance runners is excessive stride length. Never do this, it will lead to many injuries including foot tendons,** iliotibial bundle pain and iliopsoas muscle pain.
(**This pain doesn't come from the knee, but from a ligament, a ligament that runs from the outside of the hip down to the shin. This ligament narrows near the knee and rubs against the shin bone near the top of the knee when the knee is bent. Prolonged friction can lead to inflammation (40% of runners will experience iliotibial fascia syndrome 5 or more years after starting to run).
Breathing
When some people advise you how to time your exhalations and inhalations, we tell you to just keep breathing y and regularly. A lot of the time breathing will regulate itself, and when you run faster, you breathe faster. It's true that most runners breathe through their mouths or through their mouths and noses at the same time, and it's impossible to inhale enough oxygen by breathing through your nose alone.
Uphill and downhill
Slowing down on uphills and speeding up on uphills in general is not a good idea. Speed up swinging your arms and imagine you are pushing yourself uphill. Pick up the pace, visualize the train climbing up the hill, and keep cheering yourself on "I can do this".
Go downhill cautiously and slow down. Your knees are most at risk when you're going downhill. Your quads act as brakes, and not paying enough attention to them will "overwork" them. It's okay to lean forward slightly and go downhill during a race, but not during training. In fact, during training runs with hills, many people walk downhill as a recovery to prepare for the next uphill. It's a great way to rest while avoiding excessive stress on your knees on the downhill.
Action Points of Slow Walking 3Jogging, can enhance blood circulation, improve the blood supply to the brain and the oxygen supply to the brain cells, reduce cerebral arteriosclerosis, so that the brain can work normally. Running can also effectively stimulate metabolism, increase energy consumption, and help burn fat and bodybuilding.
Running is now known as the "square dance" for young people, and more and more young people are beginning to enjoy running as a simple and effective way of fitness, and even for several years as one day, more than ten years as one day to adhere to.
Middle-aged and elderly people jogging activities, is the most suitable sports fitness aerobic exercise. It can not only enhance the immunity and resistance of the body of elderly friends, but also can open up the heart, breathe fresh air, open-minded.
So, how many things need to know in jogging health, I will answer your questions in detail below.
First, for the preparation of jogging friends should first go to the hospital to check the body to see if they are suitable for this sport, and once involved in a long time to adhere to, halfway to achieve the effect of sports health.
Second, according to their own physical condition, seasonal changes and other factors to rationalize their jogging length and speed. Initial participation should be gradual, gradually increase the length of jogging, in the speed does not make too much demand, generally 100 meters in 40-50 seconds can be.
Third, jogging is an aerobic exercise, control the heart rate in order to really play a sports effect. Low high are not, 55-65 years old should be controlled at 95-115 times / min, 65-75 years old should be controlled at 85-105 times / min.
Fourth, jogging exercise before the warm-up exercise, after the movement to organize the movement; jogging process to pay attention to uniform breathing, rhythm coordination, if there is chest tightness, dizziness, dizziness and other symptoms should immediately stop the movement; jogging dress is also concerned about, to wear loose sportswear, comfortable footwear sports jogging shoes; jogging exercise sweating do not take off the clothes and immediately replenish water.
Exercise time
Jogging time depends on the degree of training of the jogger. For beginners or those who have been interrupting sports for a long time, it is best to start with no more than 10 to 15 minutes of exercise at a time, with a slow walk in between. Jogging time can be gradually increased to 20 minutes over the course of a month. The key to jogging exercise is persistence, which requires an average of three workouts a week. If you keep at it, you can run a marathon after 4 to 5 years.
Most joggers are accustomed to training in the morning, because the endorphins secreted by the body after running can give people a pleasant feeling and put them in a good mood throughout the day. But according to expert advice, the best time of day to run is between 17:00 and 18:00, because this is the time of day when a person's body temperature is at its highest.