1, eyes naturally look straight ahead, upper body is straight, don't lean forward or hunch, shoulders naturally relax, lower abdomen.
2. Make a fist gently with both hands, bend your arms and swing backwards with the pace.
3. Swing arm can not only increase the intensity of exercise, but also effectively drive the rhythm of the whole body. Step as far as possible in the lower body (but not too deliberately), and feel that the hip muscles are also affected.
4. When stepping out, the heel touches the ground first, and then the center of gravity moves to the sole of the foot.
B, fast walking should also pay attention to the correct posture.
How to exercise healthily and master the correct walking style is very important!
Grand principle
Speed: per minute 120 ~ 140 steps/treadmill speed is about 6.
Intensity: Breathing and heartbeat are accelerated, a little breathless but still able to speak.
Time: more than 30 minutes each time, and more than 150 minutes per week. The effect of reducing fat and throwing meat is better.
Upper part of the body
Eyes naturally look straight ahead, upper body straight, don't lean forward or hunch, shoulders naturally relax, lower abdomen. Make a fist with your hands gently, bend your arms and swing back with your steps. Swing arm can not only increase the intensity of exercise, but also effectively drive the rhythm of the whole body.
The lower part of the body
Try to take a big step (but don't be too deliberate) and feel that the hip muscles are also affected. When stepping out, the heel touches the ground first, and then the center of gravity moves to the sole of the foot.
Reminder: Warm up before exercise and stretch after exercise.
1. Before starting exercise, it is best to do stretching and other preparatory actions or run in place for 5- 10 minutes to increase joint flexibility and prevent sports injuries.
2. In the process of exercise, we should step by step, do what we can, don't be impatient, don't suddenly stop, and increase or decrease the amount of exercise in an orderly way.
3. Try not to go out for exercise immediately after meals. Generally, it is best to exercise once every 1 hour.
Wrong hiking method
Mistake one, hunched over
Many people often walk with their backs bent. In the long run, it is prone to shoulder and neck pain, which will be stereotyped over time, and even the hunchback will become more and more serious.
How to adjust: when walking, keep your body straight and keep your neck and spine in a straight line. It is best to look straight ahead and avoid looking down. Make sure your shoulders are relaxed.
When you start to adjust your posture, you will inevitably relax after getting used to it for a long time. Remember to always remind yourself to hold your head high, and you will get used to it after a long time. You can also ask your partner to help you observe and correct.
Mistake 2: Abdominal protrusion
For people who want to lose weight healthily through exercise, if they don't cooperate with the action of reducing abdomen when walking, they may get twice the result with half the effort.
How to adjust: experts suggest that we should cultivate the habit of reducing abdomen at ordinary times. As for how to lose weight? First, practice the belly button inward, and gradually accumulate the time of abdomen from 5 seconds, 10 seconds and 20 seconds. Don't forget to keep breathing naturally. After a long time, whether sitting, standing or walking, the lower abdomen naturally tightens.
Error 3. Limb distortion error
Including the arm swing amplitude is too large, the stride is too large or too small, and the stride is too strong. Some people think that this can eliminate calories and achieve the purpose of losing weight, but Jane Wenren reminds that this will also slow down the walking speed of the human body and make you walk slowly and not far.
Secondly, many pedestrians think that striding is faster, but actually walking is slower and slower, because the farther the heel is from the body, the greater the braking effect. Moreover, when stepping on the ground, the strength is too large, and the calf is easy to strain.
How to adjust: sports experts suggest that the arms should be relaxed, the elbows should be bent at 85 ~ 90 degrees, and the palms should be cupped, so that the wrists can swing back and forth naturally, but not higher than the shoulders.
As for the best pace? Experts believe that there is no need to deliberately widen or narrow, and it is best to have a relaxed and effortless distance. In addition, when walking on the ground, just put it down gently.
In addition, when stepping on the ground, it is best to pay attention to the heel landing first, so that the thighs and calves can naturally exert their strength. If you walk far and for a long time, your feet will not be so painful.
Mistake 4: recite too many things.
Mobile phones, notebooks, water bottles, some pedestrians carry big bags, stuffed with things they think they will use, but in fact, things that are too heavy on their backs will hurt their knees.
How to adjust: It is best to bring water empty-handed, a towel to wipe sweat and a sun protection cap. Also, the backpack is better than the shoulder bag, because the shoulders are evenly stressed and not too inclined.
Error 5. Start without warm-up exercise, or stop as soon as you reach the finish line.
Starting without warm-up or stretching exercises is easy to strain muscles; When you walk, you suddenly stop, and your blood doesn't turn back, which makes you dizzy easily.
How to adjust: If the venue is suitable, you can stretch your muscles and relax them first. You can also start slowly, walk for 5 minutes first, which will increase the blood flow of leg muscles, achieve the effect of warming up, and then increase the speed.
When approaching the terminal, give yourself five minutes, slow down slowly, and don't stop immediately.
Error 6. Do your best.
Novices or people who don't exercise for a long time often neglect to consider their physical strength and physical condition, and set their goals too high, which will cause a burden.
How to adjust: I suggest you start from 15 minutes every day, exercise for at least 5 days every week, and increase it to 20 minutes from the second week, and gradually accumulate the habit of walking for more than 30 minutes every day.