1, the benefits of walking
1. Prevention and treatment of cervical diseases
When walking, it is helpful to adjust the posture of sitting at the desk for a long time and prevent cervical diseases if you are accompanied by looking up and looking far, holding your head high and swinging your shoulders greatly. Because the weight of the head accounts for about110 of the body weight, it is supported by the cervical vertebra and the muscles covering the neck to the back. If the shoulders are hunched or the posture is not good, the shoulders and cervical vertebrae will be stiff and sore.
2. Improve the quality of sleep
Walking to work every day can improve the quality of sleep at night In addition, walking after meals and before going to bed is also good, which helps to promote sleep.
3. Prevention of osteoporosis
The older you get, the more bone loss, and the easier it is for bones to become dry and fragile, which can easily lead to fractures or low back pain. In fact, it is not difficult to prevent osteoporosis. In addition to eating more calcium-containing foods, exercise is essential, and walking is more ideal.
Keep in good shape
Walking can promote the secretion of digestive juice, and walking to work after breakfast can speed up digestion and absorption, help the metabolic system to maintain normal work, and thus maintain a good figure. Professor Hu Dayi, the chief expert of health education in the Ministry of Health, said that brisk walking is the simplest and most economical aerobic exercise. The World Health Organization also believes that walking is the safest and best way to lose weight by exercise.
Although there are many benefits of walking, the posture of walking is also very important. Be sure to walk with quality, don't walk with your head down, and don't hold your head too high; Don't cut your hands too much, don't take too big steps, and don't stamp your feet; Don't start too fast, stop at the end, and so on. In addition, if the home is too far away from the company, you might as well get off one stop in advance and walk there. As long as we start from small details, we can also achieve good results.
5. Enhance cardiopulmonary function
Long-term adherence to walking to and from work can enhance cardiopulmonary function, improve blood circulation, and prevent cardiovascular diseases such as arteriosclerosis and respiratory diseases such as colds. Walking can also reduce hormone secretion, thus lowering blood pressure. Persisting in walking can also improve the problem of insufficient exercise of modern people, thus controlling blood sugar and preventing diabetes.
6. Can relieve anxiety and stress
Multi-purpose feet can improve the control state of autonomic nerves in the body, make the switch between sympathetic nerves and parasympathetic nerves more flexible, help relieve stress and anxiety, make brain thinking activities more clear and active, and improve work efficiency.
2. 1 1 Walking to lose weight skills
1. Speed up walking
If you want to increase your exercise by walking, you should naturally adjust your pace to have enough strength, so that you can consume fat in your body and make your body thinner. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour. Meanwhile, the more steps you take, the more calories you can burn.
2. toe-in method
When walking on the flat ground, the heel touches the ground first. In order to enhance the effect of stovepipe walking, we can try to change the way of walking and adopt the method of tiptoe forward. The specific action of the tiptoe walking method is that the legs are separated by 30cm, the hands are lifted towards the ceiling, the palms are spread out, the tiptoe is kept for 1 min, and then the tiptoe walking can exercise the muscles of the arms, abdomen and calves.
stand out
In addition to stepping up, we should lose weight and increase the pace of walking. First of all, straighten your back and waist, hold your chest as high as possible, with your feet 10 toes facing the direction of walking, and push your toes hard every step. Every step should make the muscles of the whole body move, which makes people feel bouncing.
Step 4 walk on uneven roads
Walking on the uneven road can not only increase the muscle training of the feet, but also consume more calories than walking on the flat ground. If you can walk on gravel roads, grasslands, hiking trails, beaches, rocks, snow and other roads, you will burn 2-3 times more fat than walking on ordinary flat land.
5. Go kick.
Let's go. Kicking can get twice the result with half the effort. The specific walking method is to adjust the way of walking, increase the action of kicking and balancing, enlarge the pace as much as possible, walk a short distance, then take a big step, and then change back to a big step, and so on. You can achieve the effect of stovepipe in more than half an hour.
Walking with load
If you feel that walking is light and you feel nothing, you can try to gain weight. Increasing weight will improve walking intensity and muscle resistance, thus achieving double exercise effect. However, you should pay attention to avoid wearing heavy objects on your ankles or hands, because changing your gait and posture will cause the risk of injury.
Cross your legs
Walking cross-legged, as the name implies, is that the left leg and the other right leg walk together, and the range should be as large as possible. Press the right thigh with the muscles inside the left thigh, and then press the left thigh with the muscles inside the right thigh. Constant walking and exercise can lengthen the muscle lines of the legs and make them look more slender.
Swing arm
A large part of the walking speed comes from the arm. The power generated by swinging your arms can push you forward, help you burn more calories and strengthen your upper body strength. When walking, the elbow is bent 90 degrees, and then the arm swings back and forth with walking. At this time, the shoulders should be relaxed and naturally turn back slightly, so that the chest can be expanded, maintained in the best posture, and walking can achieve maximum efficiency.
9. Aikido walking
Aikido walking can not only thin legs but also thin abdomen. When walking, raise your head, tighten your hips, keep your toes at 60 degrees, don't shake your hands too much when you step out, and land your heels first. Tilt your feet 30 degrees to the line and keep your heels on the line. Chest out and abdomen in, abdominal breathing when walking.
10. Wipe the floor with your feet.
The more muscles participate, the more calories you burn. Therefore, when walking, try to participate in sports with your whole foot. From heel to toe, land alternately. When the forefoot touches the ground, push it back hard, just like chewing gum sticks to the sole. This will involve gastrocnemius, tendon and gluteus.
1 1. Walk in a high posture.
Walking with a high posture, in short, means walking with a high posture, with a slender figure and shoulders kept back, but the shoulders must be easily pressed down, instead of shrugging and collapsing, eyes looking straight ahead and chin naturally shrinking.