Elbows are close to both sides of the body, hands naturally clench fists forward, and left and right arms naturally swing back and forth with the body. Don't swing your hands beyond the midline of your body, and don't swing your hands beyond your chest.
Myth 4. Get out of your feet.
The cause of the external figure of eight is related to walking habits, that is, the center of gravity must move left and right when walking, so the toes are used to turning left and right. This walking posture is neither comfortable nor elegant.
When walking, find a straight line on the ground, first align one foot, toe and heel with the straight line, and keep the other foot parallel to the straight line, then walk in this direction and slowly correct the wrong posture.
Myth 5: When walking, your body leans left and right.
Stand up straight, relax your shoulders, lift your chin slightly, keep your head parallel to the ground, and walk in a straight line. Bend your back naturally and exert a little force. Don't swing your body back and forth or left and right at will.
Do some sit-ups and other exercises to strengthen the abdominal muscles, so that the waist has enough strength to support the body to stay upright.
Myth 6. Wrong choice of walking shoes
Shoes that are not suitable for walking have the following characteristics:
1, the sole is too thin, and walking will feel awkward;
2, the sole is too thick and heavy, the legs feel particularly "heavy" when walking, or the sound is particularly loud when landing;
3. The upper is too high. Although some people walk in outdoor sports shoes, which can provide enough protection for their feet, the upper is too high and the ankle movement is not flexible.
4. The sole is too hard to bend to adapt to the "rolling" of the sole when walking.
5. The shoe size is too small, and your feet will swell after walking for a long time, so if you walk for more than 30 minutes, change to a pair of sports shoes one size larger than the shoes you usually wear.
6. If the shoes are worn for more than one year, the elasticity of the air cushion and sole will decrease. If the cushioning will decrease and the reaction force of ankle and knee will increase, then put on a new pair of shoes!
Myth 7: When walking fast, just move your legs and don't start work.
According to the research of Dr. Steven Collins, a biomechanical engineer at Delft University of Technology in the Netherlands, when you keep your arms at your sides, you need to spend 12% more energy to walk, which is equivalent to walking 20% faster than normal, or carrying a 10kg backpack.
When walking, the correct swing arm action can not only offset the impact of lower limb movement on the left and right sides of the body, so as to maintain the balance of the body, but also the powerful swing arm can bring greater forward power to the body.
Myth 8: You don't need to warm up when walking.
If you start walking or running when your body is not fully stretched, you will be easily strained and sprained due to insufficient strength and poor physical coordination, and you may also hurt your ankle, knee or waist due to excessive exercise.
Therefore, walking also needs to warm up and do stretching activities. In addition, the exercise must be gradual, don't try to be brave, start slowly, and then increase the pace and walking speed after the feet are slightly hot.
Myth 9: You can lose weight by walking more.
Walking or running can consume calories in human body, but the effect of losing weight by them alone is not obvious. Research shows that even if you walk or run for several hours every day, as long as you drink one or two tins of sweet drinks or eat more western-style cakes, your hard-won weight loss achievements will go up in smoke.
But the real time to burn fat is after 30 minutes of continuous exercise, so exercise needs to last for more than half an hour. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
Myth 10: Abdomen in when walking, but don't do it.
Walking with a small belly is not only unsightly, but also inconvenient to walk, and it is not easy to achieve the effect of slimming. When walking briskly, pay attention to slowly tightening the lower abdomen, and then slowly stretch with the frequency of exercise, so that the abdominal muscles can get a good exercise between a recovery and a relaxation.