The first step: it usually takes an hour to walk briskly, which is incomparable with walking briskly for 20 minutes! Because of striding, the muscles of the whole body participate in a very large amount of exercise. In addition, in the case of muscle exertion, the blood circulation can be increased. So if you really want to practice walking well, you have to take a big step first. My advice to you is: a gay man walks 100 meters to go home, and walks no more than 100 steps, while a lesbian walks 1 10 meters no more than 100 steps, which is usually longer than every step we take.
Step 2: 10 point 10 minute, and raise your arm horizontally. This position is called 9: 15, and then raise your arm obliquely. This location is called 10: 10. "10: 10 walk", hold your chest high and hold your head high, and stick to 200 steps every day. Many of us will get effective cervical exercise.
Step 3: There are two ways to exercise breathing while walking: one is to breathe freely every step; The second method is to step on the rhythm of one, two, three and four when walking, which can effectively improve our lung function. One, two, three, slow inhalation and deep inhalation, and step four, rapid respiration can increase the exchange of red blood cells and carbon dioxide between oxygen and our alveoli, and promote your whole body oxygenation.
The fourth step: the old man must twist when walking. In the old saying, it is called "wagging your head and wagging your tail". The flexibility of waist and neck joints in the elderly is poor. Walking and twisting the waist every day is a kind of benign viscera, which is very effective in preventing and treating dysuria.
The fifth step: walk with your legs high. Many elderly people never practice leg lifting, and their leg lifting ability is getting worse and worse. The strength of the iliopsoas muscle in the elderly is very important, and walking with high legs can exercise it. Knees and thighs are raised, and walk 100 steps every day. You will find that you are not afraid to walk the steps and lift your legs.
Step 6: Walk carefully. Many elderly people have problems walking because their ankles are atrophied and it is difficult to walk straight. Everyone has not realized that the decline of the nervous system of the elderly is a very terrible thing. I hope everyone will go seriously. Every step, the brain should think about feet and walk with ten toes. This way, the brain will control every movement of the toes. At this time, what are the gains from repeated nerve exercises? It can improve the regulation ability of nervous system and effectively weaken the high incidence of cerebellar atrophy.
The seventh step: the foot "bounces off" forward, and every step ten toes exert force, especially the big toe, to bounce people up. There are several gains from "skipping" walking. First, the exercise of toes, followed by the exercise of arch and ankle, has a very good effect on inhibiting hallux valgus and losing weight.