Regarding the correct walking method, many people will do some proper exercise to ensure their health. Exercise can improve the body's resistance and ease our mood, which is beneficial to strengthen our physique. Let's take a look at the correct walking method and how to correctly carry out walking exercise and knowledge.
The correct way to walk 1 1. How to prevent running injuries
1, change running shoes frequently
Wearing sports shoes for too long will weaken the elasticity of insoles, lose their cushioning effect and easily lead to joint injury. I suggest you change a new pair of sports shoes every 480~800 kilometers.
However, the specific situation depends on factors such as weight. The greater the weight, the shorter the life of sports shoes. You can divide 75,000 by your weight (1 kg ≈2.2 pounds) to get the maximum mileage of each pair of shoes (1 mile ≈ 1.609 meters).
2, the pace is short
If the stride is too long, there will be a feeling of stretching your feet and kicking forward, which will produce destructive pressure on the lower limbs, especially causing sports injuries. Therefore, in the daily running process, the stride does not need to be too big, and it is based on 30cm in front of the body.
Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
3. Front and rear swing arms
When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
Step 4 make a fist gently
When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
5. Head and shoulders are stable
During running exercise, your head and shoulders should be absolutely stable, and you must not shake your head. Keep your eyes on the front and relax your shoulders properly.
Step 6 keep your body straight
From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
Second, matters needing attention after running
1, no smoking
People breathe faster during exercise, and the body should ensure enough oxygen intake. If you smoke immediately after exercise, the oxygen content in your lungs will decrease, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms.
2, it is not advisable to have a sudden drop in body temperature.
If the outdoor temperature is high, you will feel unbearable heat after exercise. If you enter the air-conditioned room or take a cold nap at this time, it will break the normal physiological regulation function, make the physiological function out of balance, and get colds, diarrhea, asthma, wind-cold joint pain and other diseases.
It is not advisable to take a hot bath immediately.
After physical exercise, a lot of blood in the body is distributed on the limbs and body surface. If you take a hot bath at this time, it will increase the blood flow on the body surface, resulting in insufficient blood supply to the heart and brain, and there is a risk of cardiovascular and cerebrovascular accidents.
4. Prevention and treatment of diabetes
Most of the causes of diabetes in middle-aged and elderly people are overeating, lack of exercise and high pressure, so limiting food intake, reducing the accumulated sugar in the body, and then using exercise to consume a large amount of glucose stored in muscles as energy can reduce the blood sugar value.
Walking briskly every day 1 hour has a 50% preventive effect on type 2 diabetes. Diabetic patients should pay special attention to the pace, and at the same time, it is best to carry snacks with them to replenish energy and prevent hypoglycemia.
Step 5 Stay away from the threat of breast cancer
Exercise for more than 7 hours a week can reduce the incidence of breast cancer by 20%, and the ideal exercise is walking.
6. Prevention of Alzheimer's disease
For people over 60 years old with silver hair, walking for more than 45 minutes three days a week helps to maintain good cognitive function.
The most oxygen-consuming part of human body is brain nerve cells. Deep breathing can provide enough oxygen for the brain, promote the functional activation of brain nerve cells, and cooperate with breathing when walking, thus achieving the dual effects of activating systemic blood circulation and unblocking brain circulation, restoring the toughness of cerebral vessels, and naturally preventing amnesia and dementia.
7. Walking can lower blood pressure.
After middle age, blood pressure will probably rise, but walking can reduce hormone secretion (because hormones promote blood pressure rise), thus reducing the chance of blood pressure rise; Secondly, walking will increase the secretion of taurocholic acid, which can lower blood pressure.
For the sake of safety, patients with hypertension should communicate with doctors to understand the physical load, starting from walking and gradually progressing to walking, but each time it still lasts for more than 30 minutes.
8. Come out of a good bone
The older you get, the easier it is to lose bone, and the inside of the bone becomes dry and fragile, which is easy to fracture or low back pain. In fact, it is not difficult to prevent osteoporosis. In addition to eating more calcium-containing foods, exercise is essential, and walking is more ideal. We need to stick to it and move towards the goal of 10 thousand steps a day.
9. Eliminate stress, help sleep and relieve depression.
Multi-purpose feet can improve the control state of autonomic nerves in the body, make the switching between sympathetic nerves and parasympathetic nerves more flexible, help to eliminate stress and make it easier to fall asleep.
10, improve self-esteem, self-confidence and optimism.
Anyone who often walks and likes walking can tell the added value of this sport: enhancing self-esteem, self-confidence and optimism.
Warm reminder
Patients with heart disease, asthma or poor cardiopulmonary function must pay special attention to their physical condition when walking and stop as soon as they feel uncomfortable. People with weak knees and easy soreness should not go quickly. Adjusting the amount of exercise and walking slowly for a long time is also an ideal exercise.
Third, fancy walking
1, striding forward
"Stride" is an exercise method to increase the stride in the process of striding. The purpose is to increase the amount of walking exercise and promote the participation of many parts of the whole body in sports.
Theoretical basis and fitness function
Stride plays a very important role in aerobic fitness walking. Usually, the stride of people walking is a natural stride, that is, the stride that people are used to in life.
Stepping is to change the habit of walking at ordinary times and give the body a new stimulus. Let our bodies get new exercises in the new dynamic environment.
Stride a little longer, it looks simple, but the way muscles exert themselves will change. In other words, when we take a big step, the muscle strength of our legs increases a lot and our arms swing stronger.
Therefore, the exercise intensity of brisk walking is higher than that of brisk walking, which can accelerate the whole body blood circulation, promote metabolism and enhance cardiopulmonary function. Stepping can also increase the activity intensity of hip joint, knee joint, ankle joint, elbow joint and shoulder joint, and make the muscles, ligaments and tendons in these parts stronger and more elastic.
Step 2 walk slowly
motor function
Changing the way of muscle exertion can make the arm swing stronger, accelerate blood circulation, promote metabolism, increase cardiopulmonary function, increase the activity intensity of joints such as hip, knee, ankle, elbow and shoulder, and make the muscles, ligaments and tendons in these parts stronger and more elastic.
Action essentials
Forearms should be higher than heart level or shoulder height; The rear swing arm swings backwards as far as possible; Keep your body parallel to the ground. When the left arm is in dirty water, the right leg should try to take a step forward. The recommended stride range is 1 ~ 1.2m for men and 0.9 ~ 1. 1m for women.
After your feet stand firm, bend your front legs and knees and let your body squat, showing a "money lunge". Squat down until the front of the thigh is parallel to the ground, retreat with equal force, then support your body with your legs at the same time, and step again.
3. "10 points 10 points" go.
"10 10" walking is an exercise method in which the upper arm is raised in the process of fast walking. It aims to strengthen the neck muscles and relieve and prevent cervical diseases.
Theoretical basis and fitness function
"10+00" walking is designed for people with poor cervical spine. The modern way of life and work makes some people reduce physical exercise to the lowest level.
Long-term desk work has caused most office white-collar workers to suffer from cervical spondylosis. At the same time, a large number of middle-aged and elderly people also suffer from different degrees of cervical spondylosis because of muscle energy degradation.
"10: 10" walking exercise is helpful to strengthen the elasticity of shoulder muscles and back muscles, ensure the correct physiological curve of cervical vertebra, and prevent the syndrome caused by the correct change of physiological curve of cervical vertebra, stimulating or compressing cervical nerve root, cervical spinal cord, vertebral artery and cervical sympathetic nerve.
Conclusion: I believe everyone knows the benefits of walking after reading the above introduction. Taking advantage of the arrival of early spring, proper spring exercise can effectively help everyone keep fit. Of course, mastering the correct way of walking can benefit the body to the greatest extent, so I hope everyone can exercise healthily and scientifically.
The correct way is 2 1. Hold your head up, chest up and abdomen in.
When you walk, you can make your body lines more beautiful by holding your chest out and shrinking your abdomen. Among them, shrinking the abdomen will be more tiring, and it is also the easiest to put it down unconsciously, so you can put down the abdomen for a few minutes first, and then tighten the abdomen while walking. In order to walk fast, the body will involuntarily lean forward, but leaning forward will increase the burden on the front end of the foot and make it easy to get tired; When the body is straight, the weight will average to the feet, which is conducive to continuous walking.
2. Put your hands slightly on your waist.
Keep your hands relaxed like holding an egg, and put your hands on your waist.
3. Relax your shoulders naturally.
It doesn't matter if you are stiff, you can easily stick to it. When you walk, your body should shake naturally and your shoulders should relax. When walking, the swing arm can drive the speed, and the faster the swing arm, the faster the speed will be.
Step 4 move forward
When walking, you should stride and exercise your hip and leg muscles. And if the steps are reduced, the stretching of leg muscles will also be reduced.
5. The inside of the foot is in a straight line.
When walking, the inside of the foot should be in a straight line, so as to move to the muscles inside the thigh.
Benefits of walking
1, improve cardiopulmonary function and endurance.
Obviously, under the same load, reducing the heart rate at rest and during exercise, and increasing the vital capacity can reduce the risk of cardiovascular diseases and cardiac emergencies, and if there is a cardiac emergency, it can also reduce its severity.
Step 2 lose weight
Persisting in walking exercise can obviously reduce body fat weight, reduce body fat percentage, and increase and maintain muscle weight, endurance and strength.
3. Promote the health of bones and joints
It can increase the bone density, the strength of bones and joints, the strength of ligaments and tendons, prevent various injuries of bones, joints, muscles and tendons, and reduce the risk of osteoporosis.