First, the standard action steps of brisk walking

Eyes look straight, trunk is naturally straight, body center of gravity leans forward slightly, arms swing back and forth, making a 90-degree angle with elbow joint. The arm swing can not only drive the left and right shoulders to move, but also exercise the waist and abdomen. When walking, use abdominal breathing as much as possible, and one foot should have the action of "grasping the ground", that is, toe adduction, which can cushion the arch pressure and promote the microcirculation of legs and feet.

Second, a brief introduction to Jianbu

Race walking is an exercise method 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 aerobic fitness with low input and high output.

Walking is recognized by the World Health Organization as the best sport in the world. Hiking originated in Europe and developed in many countries. It is not only a sport, but also represents an attitude towards life. It is gradually becoming a new fashion fitness trend. Walking is a very gentle exercise, which can not only bring you health, but also bring you a slim and beautiful figure.

Correct walking mode and matters needing attention

I. Preparatory work

First, prepare a pair of good sports (walking) shoes. If the shoes are poor, it is easy to cause side effects such as ankle pain.

Secondly, due to the loss of water, salt and sugar during exercise, pay attention to drinking water or replenishing water before and during walking, and it is best to drink functional recovery drinks containing salt and sugar.

Second, the correct posture

1, relax: hold your head high and keep your neck and shoulders relaxed.

2, pace range: hands slightly clenched fists, elbows bent about 90 degrees, shoulders swinging back and forth should not exceed the ears, arms naturally swinging back and forth to drive the pace.

3, ventilation: beginners breathe every 3 steps, and skilled people breathe every 5 steps.

Third, the speed, distance and frequency of walking.

For young people, it is generally recommended to walk for 3-4 kilometers at first, about 25-30 minutes, and then it can be gradually extended to 45-60 minutes, 5-6 kilometers at a time.