The first type: "striding"
"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.
1. Theoretical basis and fitness stride play 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 their lives.
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 will increase a lot, and the swing of our arms will be more powerful.
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.
Second, the specific practices
The key to striding is to determine the stride length. Because everyone's specific situation is very different, the stride is not a fixed value.
The increase of stride has a certain relationship with the exercise effect, but the bigger the stride, the better. Especially for beginners, it is easy to strain muscles and ligaments when striding too long. The increase of stride length should be a gradual process. Under normal circumstances, the stride length of walking is larger than your accustomed stride length 10 cm.
You can find your stride by the following simple methods:
1. Determine the natural stride at ordinary times: get a little water on the sole and walk on the road. Mark the footprints of tides and measure specific data.
2. Add 10 cm before the customary stride, make a mark, and measure the specific data of increasing the stride.
3. On the road, mark 10 step according to the stride data of striding, and then practice repeatedly until you find the feeling of striding.
Third, the call for action
1. When walking, raise your legs properly and put your feet away.
2. Strengthen the grounding force of the hind legs when changing legs.
3. Pay attention to the swing of the arm: it is best to swing the arm at shoulder height, do not "swing", and have a controlled swing.
Fourth, the intensity of exercise.
1. Set a distance for yourself during walking. At this distance, do a brisk walking exercise.
2. After exercise, if it can be achieved within 100 meters, gay men can take 100 steps and lesbians can take 1 10 steps, it will have a good fitness effect.
3. According to your own specific situation, you can try to stride as far as possible step by step. Every time you stride, you don't need to be fast, but you must pay attention to quality, take big steps, and go as far as possible.
Five, love tips
1. Be prepared for activities, especially to move the waist and relax the cross and hip joint; Do a good job in leg activities, pull open ligaments, do not ignore ankle activities, to prevent damage to joints and ligaments when striding.
Pay attention to step by step, and don't rush for success.
3. Be vigilant in rainy and snowy weather to prevent injuries caused by slippery roads.