How to walk fast? Walking is actually a very simple exercise. Fast walking is also an aerobic exercise, which can reach moderate intensity. Walking fast at ordinary times can exercise and maintain physical fitness. Here are some ways to share with you.
How to walk fast? Methods 1 1. Stepping: After stepping, the heel touches the ground first, then consciously let the soles of the feet and toes touch the ground, and then forcibly push off the ground with the toes. Knees should be slightly bent.
2. Hold your head high: keep your back straight and don't lean forward like running.
3. Swing your arm: Swing your arm actively. Swing your arms so that the upper arm and the lower arm are at about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
Let's leave now. How come?
1, your arm should be bent 90 degrees. Swing back and forth, not left and right, close to your sides. Hand posture is natural;
2. Use hips instead of thighs to drive movements, but let hips relax naturally. Take small steps and walk quickly. Be natural. Walking fast can not only consume body fat, but also improve buttocks, making buttocks more compact and elastic;
3, abdomen. This will make you feel taller, steadier and straighter. At the same time, it also helps to eliminate the stomach and calm the stomach;
How to walk fast? 2. The exercise method of brisk walking.
(1) General requirements for fast walking. Fast walking exercise method mainly pays attention to body posture and the maintenance of step frequency in a certain stride. In terms of body posture, first of all, you should hold your chest out, spread your shoulders, keep your shoulders and hips in the same straight line perpendicular to the ground.
If the hips lean back, it will increase the burden on the spine and waist and cannot achieve the best exercise effect; Swing your arms naturally and forcefully, and be careful not to raise your arms over your shoulders; The stride is moderate and the pace frequency is fast. After stepping, the heel touches the ground first, then the soles of the feet and toes consciously touch the ground, and then the toes are forcibly pushed off the ground, and the knees are slightly bent.
(2) Speed control of fast walking. The speed of walking fast depends on the stride length and frequency. The pace of brisk walking can be gradually increased, but the pace frequency must be guaranteed to achieve better exercise effect. Generally, the pace frequency is determined by yourself according to your physical condition. The gait frequency of healthy adults should be kept at or above 120 steps per minute, and that of middle-aged and elderly people should be kept at 1 10 steps per minute. According to personal circumstances, it is advisable to walk in 8 ~ 12 minutes 1 km, or walk 5 ~ 7 km per hour.
(3) Time control of fast walking. The time to go quickly generally depends on the individual's situation. Generally, it should last more than 30 minutes, but generally 1 time should not exceed 1 hour. If you can't keep walking fast, you can alternate between walking fast for 5 minutes and walking slowly for a while, and gradually reach the ability of walking fast for more than 30 minutes.
(4) Frequency control of fast walking. If you walk fast, you can insist on walking every day, or make appropriate adjustments according to your reaction after walking fast, such as walking fast every other day or taking two days off 1 day.
The benefits of walking quickly
(1) As a whole-body exercise, brisk walking can mobilize most of the skeletal muscles of the whole body, thus enhancing metabolic activities, speeding up heartbeat and breathing, and making blood flow unobstructed. Long-term persistence can effectively enhance cardiopulmonary function. At the same time, brisk walking can also increase the muscle strength and endurance of the lower limbs to a certain extent and maintain the physical fitness level of the human body.
(2) As an aerobic exercise, brisk walking can achieve the purpose of exercising and removing fat as long as you spread your legs and open your arms. Of course, walking quickly can't be done overnight. This kind of exercise needs long-term persistence and can't give up halfway.
(3) Fast walking can increase bone density, increase the strength of ligaments around joints and increase the stability and flexibility of joints through the impact between feet and the ground.
(4) Keeping the correct posture when walking fast can keep the spine stretched and effectively eliminate all kinds of injuries to the body spine caused by sedentary. As a relaxing aerobic exercise, brisk walking has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers.
(5) Fast walking is not only simple and safe, but also can strengthen the body and prevent diseases. As a fitness exercise, it often makes people feel happy and comfortable after exercise. It can not only effectively slow down the influence of mental stress on human health, but also play a positive role in promoting sleep.
Precautions for walking quickly
(1) Prepare a pair of suitable running shoes and a loose, comfortable and breathable sportswear. Avoid wearing hard shoes and tight clothes. It is best to bring a bottle of water, which can replenish less water and more water during exercise; It is best for diabetics to take a piece of candy with them to prevent hypoglycemia accidents.
(2) Fast walking has a certain intensity of exercise. You can do some warm-up activities of slow walking or moderate stretching before the start, and it is best to do some relaxation exercises of slow walking and stretching after the exercise for about 5 minutes.
(3) Fast walking should stop in time if there is joint pain in lower limbs. After a little recovery, properly strengthen the strength training of lower limb muscles and correct the wrong walking posture before walking.
(4) It is best not to go for a brisk walk before going to bed. Besides, people usually sweat when walking fast. In the case of low temperature, pay attention to changing clothes in time after sweating to prevent colds.
Sports injury:
Walking quickly generally does not cause sports injuries. Occasionally, sports injuries are mainly caused by incorrect walking posture or hard ground. Incorrect posture mainly refers to striding too much or landing with straight legs. If the above symptoms appear, you should stop walking and exercising after recovery, and pay attention to developing correct walking posture. For hard courts, this can reduce the stride, wear elastic sports shoes and reduce the impact of the court.
Another kind of sports injury caused by fast walking is ankle sprain, which is mainly an accidental injury caused by uneven ground. Choosing a flat road surface is the key to prevent injury.
Site and environment:
Fast walking should not be done on the side of the road. First, the traffic volume on the road is large and the air quality is poor, which is easy to cause damage to the respiratory system. Second, the asphalt or cement pavement is too hard, which is easy to cause great impact on knees and ankles. Therefore, walking is suitable for soft and flat dirt roads, fitness trails and plastic playgrounds. In addition, parks and their own communities are also good choices, because the air quality in these places is good, which can ensure that the respiratory system will not be hurt too much during exercise.
How to walk fast? 3. Can you thin your legs if you walk fast?
Walking fast can thin legs, because the strength of legs is used the most in the process of walking fast.
Walking is actually a very simple exercise, similar to walking, but the amount of exercise is slightly larger than walking, so it can play a certain role in losing weight. Walking fast can thin the calf, but if walking posture doesn't walk in the right place or in the wrong way, it will probably turn the calf into a radish leg and a muscular leg.
The correct walking posture of stovepipe walking should be to let the toes land first. When walking, the path should be in a straight line. Don't bend over or walk around. When walking, the knees that are pushed around will rub gently. Only by keeping the correct walking posture can we achieve the goal of really stovepipe.
In addition to posture, brisk walking and stovepipe should be exercised for more than half an hour every day to achieve good stovepipe effect. Fast walking is a popular aerobic exercise, which has great benefits to health. It can exercise muscle endurance, improve muscle strength, enhance cardiopulmonary function, strengthen muscle tissue, reduce the proportion of adipose tissue, accelerate the elimination of body fat, and play a very good role in losing weight and shaping.
Fast walking is not a sport based on fixed speed. Walking is an effort as fast as possible. If you walk faster, you will feel uncomfortable. It would be more appropriate to jog instead. After you find your own standard walking speed, you are allowed to speed up a little, which leads to some exaggeration in the movements of your limbs, or slow down a little and let yourself have a rest.
Let's leave now. Where can I lose weight?
Walking fast is actually a full-body exercise, but the most important thing is stovepipe and abdomen.
Walking fast mainly uses leg strength, so the effect of stovepipe is obvious, but if you are worried about accidentally building muscles, walking fast is quite reassuring. Just grasp the degree of exercise, and don't rush for success, you can achieve the effect of stovepipe.
Jogging consumes a lot of physical energy, but because of its intensity, it is easy to turn fat into muscle, which is a terrible thing for girls. Therefore, in contrast, walking fast can stovepipe, but don't expect too much from it. If you act rashly, you will probably get twice the result with half the effort.
In addition to stovepipe, brisk walking can also reduce abdominal fat. Walking is the thinnest aerobic exercise. As long as you keep walking more than 5000 steps every day, you can reduce your waistline. It does not need a lot of time and intense exercise, but uses scattered time activities.
5 minutes, 10 minutes, as long as you can accumulate a certain amount of activity. Accumulate 5000 trots every day, not only exercise your feet, but also take care of the muscles of your whole body, so that women who don't like sports and have fat waist will lose an average of 2 kilograms and shrink their waistlines by about 3 centimeters in 2-3 months.