Fast walking is a kind of walking exercise which aims at promoting physical and mental health and pays attention to posture, speed and time. However, it is important to master the right way for walking fast. Let's learn the correct way to open a brisk walk!

The correct way to keep fit and walk quickly 1, upper body

First of all, athletes need to hold their heads high and keep their eyes straight ahead. When walking fast, you need to open your shoulders and let your arms droop naturally, which will help stretch your upper body and relax your arms. Secondly, when the arm swings, it should be bent into a 90-degree swing before and after, and it should be close to both sides of the human body. The hand posture can be relatively natural, but the arm must not swing from side to side.

2. Lower limbs

Secondly, the lower body must be closed, so that athletes can feel more stable, higher and straighter, and this method can also make the meat on their stomachs firmer. And in the process of fast walking, you need to rely on your hips to drive you to walk, not your thighs, so you must naturally relax your hips. Especially in the process of taking small steps, it must be natural. Because fast walking can not only consume body fat, but also make hips more warped and elastic.

In addition, the correct way to lose weight by walking fast also needs to pay attention to the athlete's breathing and heart rate. Although shortness of breath may occur, it must be carried out at a uniform speed. Even if the heartbeat will accelerate, it should be kept at a stable and regular level as far as possible, so as to achieve better exercise effect.

Mastering the eight standards of fast walking seems simple, but it also has certain technical essentials. Only by mastering the essentials can we get the effect of exercise.

1.3. 1 line

The three-point and one-line standard "three points" refers to the peak position on the ear, the acromion position and the protruding point of the greater trochanter of femur; "A line" means that these three points are on a vertical line. To achieve the first line of these three points, the body must be straight and hold your head high, so as to avoid hunchback, the chest will open, and the breathing will be smoother, thus shaping a good upper body posture.

2. Quoted from "Hundred Meetings"

The standard pull-up of Baihui point is to push Baihui point vertically upward like a rope, which can avoid excessive forward leaning of the neck and shoulders, and adjust the correct position of the cervical vertebra at the same time, so as to avoid pressing the nerves and blood vessels in the spinal canal for a long time, resulting in dizziness and hypoxia.

standard

The pace of walking should be determined according to the height of the individual, and it is not good to be too big or too small. Too small leads to a sore calf muscle, which is easy to thicken the calf; The impact on the knee joint is too great, which is easy to cause sports injury. There is such a formula that friends can try to calculate how big their stride should be: height times 0.45-0.5.

4. Bend your arms and wave your hands.

In daily walking, most people wave their hands with straight arms, but in brisk walking, they must bend their arms and wave their hands so that the elbow joint forms a 90-degree angle. When walking with straight arms, the centrifugal force is large, which will lead to poor blood return and the feeling of swelling and numbness in the arms. After a long time, it will affect nerve endings, and waving with curved arms will avoid such problems.

5. Body distortion standard

When most friends are walking at a brisk pace, they just focus on moving forward without twisting their bodies. In fact, it is very important for a "general's belly" or a friend who wants to lose weight. Swing the arm to drive the left and right shoulders to move back and forth, so that the waist and abdomen can also move, thus enhancing the exercise effect.

6. Speed standard

According to everyone's physical condition, fast walking should keep a certain speed, which is also different from daily walking. Only by maintaining a certain speed can we effectively improve the cardiopulmonary function and achieve the purpose of fitness.

This speed is usually divided into slow speed, about 70 to 90 steps per minute; Medium speed, about 90 to 120 steps per minute; Fast, about 120 to 140 steps per minute; Extreme speed, reaching more than 140 steps per minute. It is of great significance to choose a good speed standard according to one's physical condition and the principle of gradual progress.

7. Push forward and retreat backward.

As we all know, fast walking should be that the heel hits the ground first, then naturally transitions to the forefoot and then kicks off the ground. But it should be noted that the heel landing first does not mean that the heel bears all the weight. The center of gravity of the whole body moves smoothly under the feet. When the front foot touches the ground, the rear toes should be pushed out at the same time.

In this way, the supporting point of weight is not the heel, but the area near the toe root of the big toe of the hind foot, forming the natural flow of the body's center of gravity. In this process, the hind legs should be straight, the knees should be straight, and the front feet should naturally move forward.

8. Time standard

Arrange a fixed period of time and a fixed length of time, so that exercise can achieve good results. Go for a brisk walk every day for half an hour to 1 hour, walk down in one breath and try not to stop and go.

Adhere to these eight standards, and you will be a qualified walker. Although fast walking is milder and safer than running and playing ball, there are still some points to pay attention to:

First, you should always master your physical condition. Any exercise has certain requirements for your physical condition, especially the cardiopulmonary function. Patients with various chronic diseases should pay attention to protection when walking fast to avoid accidents.

Second, the sports ground should pay attention to the choice of places with broad vision, good air circulation, freshness and safety, and try to avoid walking in places with excessive traffic.

Third, pay attention to equipment. The most important equipment for walking is to have a pair of suitable shoes, and the feet are comfortable, soft and elastic. Walking for a long time can avoid ankle injuries.

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