Race walking is a good exercise to lose weight, and it is a competitive exercise to improve and promote walking. Therefore, even such an exercise is beneficial to physical and mental health, there are many places to pay attention to. Let's take a look at the precautions of race walking.
Race walking speed
The faster you walk, the more calories you burn, but that doesn't mean you have to step longer. On the contrary, the best way to race walking should be to improve the pace and reduce the stride.
Arms and breathing should be in place together.
When walking, you should automatically swing your arms so that the forearm is about 90 degrees, swing rhythmically behind your hips and swing to shoulder height; When moving forward, use the rebound force of the crutch to push the body forward. * * * with slow and deep breathing, striding forward quickly. After the activity, it showed sweating, body surface temperature increased, and Agile entered a fat-reducing form.
If you want to lose weight by walking, you must meet the following skills requirements.
Matters needing attention in race walking
1, gait
From the walking posture, it is required that the upper body posture is basically upright, look forward and relax the neck muscles; The arm swings back and forth naturally. Common mistakes are: many middle-aged and elderly people who exercise by walking bend their arms and legs when walking. This walking posture is wrong. For example, walking for a long time will cause low back pain.
2. Step frequency
Relax and walk, the distance is not less than 2 kilometers; The walking frequency is reduced by 50-70 times/minute; Relaxation of gait; Three to five times a week. Fast pace: 3-5 kilometers fast; The step frequency is about 150 steps/minute; The gait is balanced and forward, 3 to 4 times a week. The best time for walking is from 3 pm to 9 pm.
Step 3
Step-landing technique and step-by-step foot landing, rolling to the forefoot and pedaling with toes. It is required to leave the ground with your toes at every step.
This has two meanings. One is to increase the energy consumption of exercise, and the other is to improve the strength of ankles and toes. This is of great significance for improving the behavior ability of the elderly (preventing falls).
The change of body center of gravity during walking is also an important factor. When the elderly can't walk in a straight line, it shows that there is something wrong with the meridian system of the human body (the cerebellum or brain is diseased or atrophied).
Step 4 breathe
When we walk, we'd better pay attention to our breathing. A good exercise can only exert its value if it is combined with good breathing. Therefore, when you walk, you must pay attention to your breathing. Because walking requires physical exertion, oral breathing should be given priority. Breathing should also have rhythm, two steps, one breath and two breaths.
While paying attention to the benefits of race walking, we should also know how to walk. The essentials of race walking include four parts, namely gait, step frequency, step number and breathing method. Among them, the gait is to look forward and relax the neck muscles. The minimum gait frequency is 50-70/ min and the maximum gait frequency is 150/min.
Jingzou lose weight
1, the benefits of walking to lose weight
Can fight for a long time. It is a low-intensity aerobic activity, and its impact and generating power are not very strong. You can also thin your legs and thighs, tighten your hips, flatten your upper and lower abdomen, tighten your waist and shape your whole body lines. It can accelerate gastrointestinal peristalsis, prevent constipation, accelerate pelvic blood circulation and prevent the onset of some gynecological diseases.
It is recommended that the race walk last for more than 30 minutes, and then do some flapping massage to relax. Teach you a three-week plan to lose weight by walking.
2. Week 1 week: Mastering skills
Before you start walking, you should walk at a slower speed than usual for about 10 minutes. Don't forget to do a five-minute warm-up before.
take the air line
Practice walking along an imaginary straight line, and the inside of your feet moves along the outside of this straight line.
Interspersed walking
Still use this imaginary line to exercise your hips by moving your feet along both sides of the straight line.
Heel walking
Walk with your heels and keep your toes off the ground.
3. Week 2: Long-distance practice
Step exercise
It's best to finish on the runway. Walk 200 meters at the fastest speed, and then gradually slow down until the heart rate returns to 120 beats/min. Then, walk 400 meters at the fastest speed, and then gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the interval to 600 meters, then 800 meters, and repeat the whole process.
4. Week 3: Burn calories
Alternative distance walking (burning 500 calories, the demand lasts for 75 minutes). After five minutes of warm-up, 12 minutes 10.5 kilometers, walk 4 kilometers at normal speed 10 minutes, then walk 4 kilometers quickly, and then walk at a constant speed10 minutes.
5. Walking guide to lose weight
Race walking speed
The faster you walk, the more calories you burn, but that doesn't mean you have to step longer. On the contrary, the best way to race walking should be to improve the pace and reduce the stride.
Arms and breathing should be in the same place. When walking, you should automatically swing your arm so that the forearm is about 90 degrees, put it behind your hips rhythmically and lift it to shoulder height. When moving forward, use the rebound force of the crutch to push the body forward. * * * with slow and deep breathing, striding forward quickly. After the activity, it showed sweating, body surface temperature increased, and Agile entered a fat-reducing form.
6. Technical requirements for weight loss by walking.
There must always be one down to earth. In the early years, from the moment when the feet hit the ground until the legs reach a vertical posture, the legs must adhere to a straight line, the knees cannot be bent, and the feet are supported from one foot to two feet. When the heel touches the ground, never leave the ground at any time.
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