What's the motivation for walking? Many people exercise by walking fast. In the process of brisk walking, the nervous system of the human body is running rapidly, which can enhance the body's response ability. Walking fast can also promote people's blood circulation. So where is the motivation to go quickly?

Let's leave now. Where to use force? 1 1. Lift your ass first.

It's the same when walking. Ass is the axis and the source of strength. It's the butt that forcibly lifts the legs and swings them forward alternately. In addition to kicking your ass hard, how big a step you can take and how fast you can walk depends on how big the gear is.

2. Keep your feet on the ground and press your toes.

The stepped foot touches the ground from the heel first, then rolls to the toe through the arch of the foot, and finally stands on tiptoe with the thumb to send out our next step.

Many people tiptoe with their forepaws instead of toes, which will make the front side of thighs tired and easy to thicken. With the big toe, you can feel the feeling of hip force, and also let many people who are weak and can't exercise at ordinary times participate in the force when walking.

3. The contralateral rotation of the body

Feel the magical world? Walking is not just walking forward! The inward rotation of the legs felt in the correct landing position is actually driven by the inward rotation of the shaft of the buttocks (pelvis and hip joint). But it's not just the hips and legs that rotate. Don't forget your hands are swinging, too.

It is the buttocks that drive the legs to turn, and the shoulders that bring the hands. If you don't look at the forward movement of the center of gravity, walking is the process of alternating rotation of the body. In our physical design and daily life, we all exercise with opposite strength (the opposite side is left hand and right foot, right hand and left foot). When walking, the left leg and buttocks will naturally swing forward and inward with the right hand and right shoulder.

This part seems to be beginning to be a little difficult to understand? Then let's call it a day. Just remember, it's important to swing your arms when you walk, otherwise the action will be incomplete.

Don't shake, so you won't be knocked to the ground.

Shake your arms, but keep your body steady. Only by walking can we be elegant, handsome, light and powerful. In fact, the point of not shaking has been mentioned in the preliminary preparation posture. One is to hold your head, close your chin, look forward and beat the rhythm.

The other is the waist and abdomen. In fact, in the process of walking, the waist and abdomen are not very involved in the force. Just keep it naturally tightened and stabilize the pelvis and lumbar spine.

Where do you push when you walk? 2. Correct walking and fitness methods.

1. A brisk pace

Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20-30 minutes.

2. Walk as fast as you can speak.

It is very important to provide enough oxygen for blood and muscles to burn fat during exercise. So it will be more effective to walk for a long time at a pace that won't pant.

Pay attention to posture

When walking fast, you should hold your chest, raise your head, contract your lower abdomen, contract your pelvis and relax your shoulders. When moving forward, the heel hits the ground first, the feet roll forward, and then the toes push forward hard. Keep your center of gravity on your body, and the distance between your steps is (height-100) cm.

Stand up and stretch.

Stand up straight with your feet slightly wider than your shoulders and your hands crossed backwards. If you can't reach them, take a towel or stick it in the middle. Then bend your body to the ground and keep your back straight. Don't bend. When bending over, stretch your hands upward, preferably beyond your feet, and then relax and take a deep breath for 5- 10 times.

5. Distance

Regardless of the intensity of exercise, sugar is the first energy substance activated by the human body during exercise, and the proportion of fat consumption is not large. The longer the walking distance, the more obvious the fat consumption. After walking for about 20 minutes, the fat will officially burn.

6. Speed

Affect the decomposition of fat and the speed of walking. The faster the speed, the more fat you burn. You can specify a walking distance, such as 3000 meters or 5000 meters, and then pursue speed. In a certain distance, brisk walking can really achieve the purpose of consuming fat.

7. Time

According to the research, different sports are performed at different times, and the degree of fat consumption is different. Even if you walk fast on an empty stomach 1-2 hours in the morning, you will consume very little fat. Half an hour after dinner, the consumption of fat increases obviously, which is beneficial to lose weight. Walking for 40-60 minutes 2 hours after a meal consumes the most body fat, which is the best time to lose weight quickly.

Let's leave now. Where do we use force? 3 1. Take a big step.

After stepping, the heel should land first, then consciously let the soles of the feet and toes land, and then forcibly push off the ground with the toes, and the knees should be slightly bent.

2. Hold your head high and stand up.

Keep your back straight and don't lean forward like running. Gently tuck in your abdomen and look straight ahead.

Step 3 swing your arm

Swing your arms actively. Swing your arms so that the upper and lower arms are at about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.

4. Speed: 90~ 120 steps per minute.

Different people can walk slowly (about 70-90 steps per minute), moderately (90- 120 steps per minute), quickly (120- 140 steps per minute) and extremely fast (more than 140 steps per minute).

As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.

5. Duration

Exercise at least 10 minutes each time, and exercise for more than 30 minutes every day, and it is best to reach 10,000 steps.

Who had better choose to go?

1, people who have no exercise habits

Krauth Perth, a German sports expert, pointed out that every step of an ordinary person, the impact on the soles of his feet is about 1 ~ 2 times of his body weight, only about 1/3 of that of jogging, and the stress on his knees and ankles is much smaller.

It is safer for the elderly to walk.

The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no daily exercise habits, walking exercise is safer. Old people can walk for 45 to 60 minutes three days a week or walk slowly.

3. Obese people

For obese people, because of their heavy weight, their knees and ankles are under great pressure when running, which is easy to cause knee and ankle injuries, so it is safer for obese people to walk than to run.