Let's go. We have to master eight standards. If you don't warm up well, you may pull a muscle. People with corresponding diseases are not suitable for this kind of exercise. You may grow taller if you keep exercising. Here I will show you the benefits of mastering the eight standards of walking quickly.
To master eight standards: 1 1, three points and one line.
Three points and one line standard "three points" refers to the peak site, acromion site and femoral trochanter protruding point on the ear; "A line" means that these three points are on a vertical line. To achieve the first line of these three points, the body must be straight and hold your head high, so as to avoid hunchback, the chest will open, and the breathing will be smoother, thus shaping a good upper body posture.
2. Quoted from "Hundred Meetings"
The standard pull-up of Baihui point is to push Baihui point vertically upward like a rope, which can avoid excessive forward leaning of the neck and shoulders, and adjust the correct position of the cervical vertebra at the same time, so as to avoid pressing the nerves and blood vessels in the spinal canal for a long time, resulting in dizziness and hypoxia.
Step 3 standard
The length of the stride should be determined according to the height of the individual, and it is not good to be too big or too small. Too small leads to a sore calf muscle, which is easy to thicken the calf; The impact on the knee joint is too great, which is easy to cause sports injury. There is such a formula that friends can try to calculate their stride: height times 0.45-0.5.
4, bending arm wave standard
In daily walking, most people wave their hands with straight arms, but in walking, they must bend their arms and wave their hands so that the elbow joint forms a 90-degree angle. When walking with straight arms, the centrifugal force is large, which will lead to poor blood return and the feeling of swelling and numbness in the arms. After a long time, it will affect nerve endings, and waving with curved arms will avoid such problems.
5, the body twist standard
When most friends walk briskly, they just concentrate on moving forward without twisting their bodies. In fact, it is very important for a "general's belly" or a friend who wants to lose weight. Swing the arm to drive the left and right shoulders to move back and forth, so that the waist and abdomen can also move, thus enhancing the exercise effect.
6. Speed standard
According to everyone's physical condition, we should keep a certain speed when walking, which is also different from daily walking. Only by maintaining a certain speed can we effectively improve the cardiopulmonary function and achieve the purpose of fitness.
This speed is usually divided into slow speed, about 70 to 90 steps per minute; Medium speed, about 90 to 120 steps per minute; Fast, about 120 to 140 steps per minute; Extreme speed, reaching more than 140 steps per minute. It is of great significance to choose a good speed standard according to one's physical condition and the principle of gradual progress.
7, push forward and fall back standard
As we all know, the heel should land first, naturally transition to the forefoot and then push off the ground. But it should be noted that the heel landing first does not mean that the heel bears all the weight. The center of gravity of the whole body moves smoothly under the feet. When the front foot touches the ground, the rear toes should be pushed out at the same time.
In this way, the supporting point of weight is not the heel, but the area near the toe root of the big toe of the hind foot, forming the natural flow of the body's center of gravity. In this process, the hind legs should be straight, the knees should be straight, and the front feet should naturally move forward.
8. Time standard
Arrange a fixed period of time and a fixed length of time, so that exercise can achieve good results. Go for a brisk walk every day for half an hour to 1 hour, walk down in one breath and try not to stop and go.
Stick to these eight standards, and you will be a qualified hiker.
You should master eight standards when walking. Walking is a kind of walking exercise which aims at promoting physical and mental health and pays attention to posture, speed and time. Its walking speed and exercise amount are between race walking and race walking.
The fitness function of striding is mainly reflected in:
1, improve cardiopulmonary function and endurance-it is worth noting that reducing the heart rate at rest and during exercise under the same load and increasing vital capacity can reduce the risk of cardiovascular diseases and cardiac emergencies, and if a cardiac emergency occurs, it can also reduce its severity;
2. Change the blood quality-increase the whole blood volume, reduce the blood viscosity, increase the oxygen carrying capacity of red blood cells, increase the blood flow of tissues and organs, effectively prevent the occurrence and development of arteries, and also prevent complications such as cerebral thrombosis and myocardial infarction;
3, regulating vascular function-walking can increase the number of capillaries, improve peripheral circulation, reduce resting hypertension, improve coronary circulation, and reduce the risk factors of atherosclerosis;
4, fat-insist on walking and exercise can significantly reduce the weight of body fat, reduce the percentage of body fat, increase and maintain muscle weight, endurance and strength;
Promote bone and joint health-it can increase bone density, bone and joint strength, increase the strength of ligaments and tendons, prevent various injuries of bones, joints, muscles and tendons, and reduce the risk of osteoporosis;
Regarding the fitness function of walking, I shared four points with you, which should be said to be very targeted and highly valued by white-collar workers. So when I see this, do you think going to the gym is the only place to keep fit? And can you achieve your expected exercise effect and goal by spending so much tuition? If not, then I suggest you consider choosing a brisk walk to try.