You must think, gee, who can't walk and need to write articles here seriously? In fact, you don't even know how to walk correctly!
Many friends have gained weight, and their weight is much heavier than when they graduated from college. They went running directly. First, their cardiopulmonary function can't keep up. Second, they are overweight, and their knees are really stressed and easily injured.
If you want to run, practice walking first Most people walk in the wrong way, use the wrong muscles, use the wrong way and choose the wrong time, which may lead to various physical problems. Follow me to learn to walk correctly, so as to change your body, you will be more confident, more aware of the joy of life, and feel full of vitality. Yes, this is walking. Anyone can walk, regardless of size, physical condition, age or health.
Jianbu originated in Europe, which is a kind of exercise mode between race walking and race walking. It advocates striding forward and walking fast to improve the balance of limbs. Not limited by age, sex and physical strength, it belongs to a healthy exercise with low input and high output.
According to the statistics of the American Walking Association, "People who insist on walking every day can lose 6.5KG a month, and their waist and abdomen circumference can be reduced by 7 cm, which is three times as effective as the ordinary walking diet."
You are blessed. You don't need to prepare any special equipment to walk. You just need to install a sports APP on your mobile phone. Put on simple and comfortable clothes and soft-soled flat shoes and you can go.
A brisk walk is not a casual walk. You should pay attention to the essentials of action in order to achieve fitness effect and avoid injury. Skills mainly include feet, hips, neck, shoulders and arms. Skills 1 are introduced in detail here. See the mind map at the back for other points. For more details, please study the recommended book "Walking Bible" at the back.
Objective: To change passive step into active step and open ankle.
Key points:
1. Roll feet. In the passive state, both feet touch the ground as a whole; After changing from passive to active, the steps roll from heel to toe to ensure that different parts of the foot land separately. Everyone must feel it with heart.
2. Soft feet. Turn your feet gently and imagine that your feet are very soft.
Stretch your feet. Stretch the toes in your shoes, keep your feet soft, and focus on driving your body forward with your feet.
4. Make your toes active. At every step, try to feel your big toe, middle toe and little toe, and imagine that the big toe, middle toe and little toe touch the ground evenly.
5. Feel your feet on the ground. The middle part of the heel touches the ground, not the edge. (Note: Unlike running posture, it is not recommended to practice running and walking at the same time. )
6. Open the ankle joint. As your feet become more active, you will start to feel more ankle movement. Opening the ankle joint is a very important step in walking skills. It helps to stretch leg muscles, make thigh lines better, and promote hip muscle contraction.
? Walking speed is the key factor to determine the exercise effect. The most effective way to walk is "brisk walking", that is, walking at a speed of 5-6 km/h for more than 120 steps per minute, and the heart rate during exercise should be controlled at 120- 150 beats per minute. I feel a little tired and wheezing during exercise, and I may sweat a little. It's not that "it's better to invite people to eat than to invite people to sweat!" "
? When walking briskly, there are three natural accelerators in the human body, namely feet, hips and arms.
The Walking Bible written by Joanna Hall is highly recommended. Yes, walking can not only make you thinner, but also make you healthier.
In order not to infringe the copyright of the walking Bible, and not to unnecessarily type so many words, support the original, friends in need, buy a book to learn.
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