First, the footwork conversion starts from the left foot and moves to the right foot:
1, run step by step, quickly raise your fist to your waist when you hear the warning, and naturally swing your arms back and forth; Change to running when you hear the order.
2, step by step, hear the password, that is, step by step. Run synchronously, hear the password, continue to run for 2 steps, and then walk synchronously.
3. Run and change steps, hear the password, continue to run for 2 steps, and then change steps.
4. Step or run, hear the password of "Forward", continue to step on 2 steps, and then change steps or run.
Second, marking time is according to 12 1 station:
The key to standing still is to shout "stand still" (pay attention to standing still instead of standing at attention). This password is completed in two beats, that is, "one" falls on the left foot and "two" falls on the right foot. The word "halt" should be called out in the fourth tone.
Third, step password:
1. Having a good password can help us get into the state faster. When shouting "Go to the right place", the word "Go to the right place" should be clear and loud. Call out the word "Go" with the tip of your tongue pressed against your gums.
2. One, two, one, one should be short, powerful and consistent. No drawling, use Mandarin, and step on one and two feet respectively.
Extended data:
First, the role of stillness:
1, enhancing cardiac function
Long-term walking exercise can make the heartbeat slow and strong, and greatly increase the toughness and strength of myocardium, which is not only beneficial to meet the needs of exercise, but also can better cope with emergencies. At the same time, it can improve the blood circulation of coronary artery to some extent, thus reducing the occurrence of myocardial infarction and heart failure.
2. Improve vascular function
Promoting blood circulation can enhance the elasticity of blood vessels and reduce the occurrence of vascular wall rupture; By reducing the accumulation of triglycerides and cholesterol on the arterial wall and the formation of plaques, the occurrence of cardiovascular and cerebrovascular accidents can be reduced.
3. Promote metabolism
Long-term walking will increase energy consumption. For example, lowering blood sugar can reduce the conversion of blood sugar to triglycerides, which is extremely beneficial to diabetes and obesity; Promote the utilization of excess fat, enhance muscle strength, and make the ratio of body fat to muscle more reasonable, thus reducing a series of complications caused by diabetes and obesity.
4. Improve joint function
Walking is a load-bearing exercise, so it is especially helpful to improve the function of lower limb bones and joints. Especially for the elderly, long-term walking is helpful to slow down and prevent osteoporosis and delay the occurrence of degenerative osteoarthropathy. In addition, it can relieve the symptoms of patients with rheumatoid arthritis to a certain extent and improve joint mobility.
Second, the essentials of the urgent March:
1. After hearing the password of "March in haste", step forward with your left foot about 75cm, and then touch the ground in the order of heel and sole. At the same time, the body center of gravity moves forward and the right foot moves in this way.
2, the upper body is upright, slightly leaning forward, gently holding the fingers, and the thumb is attached to the second section of the index finger.
3. The arm swings back and forth naturally. When swinging forward, your elbows are bent, your forearms are naturally retracted, your palms are slightly downward and inward, and the root of your thumb is aligned with the button line, with the same height as the bottom button, about 30 cm away from your body.
4. When swinging the arm backwards, the arm will naturally straighten, and the front side of the wrist is about 30 cm away from the pants seam. The traveling speed is 1 16- 122 steps per minute.
5. After hearing the "stop" password, touch the ground with your left foot half a step forward (about 50 cm, toes outward about 30 degrees), and straighten your legs. The right foot will take a shortcut, quickly approach the left foot and establish a positive posture. Unified walking requires correct posture, coordinated limbs, natural and generous swing arms, fixed positioning and accurate pace and stride length.
References:
Baidu encyclopedia-marking time
References:
Baidu encyclopedia-March in haste