Correct walking posture
1. Upper body stretching
Keep your upper body straight, chin forward, head up and chest out, shoulders back. In this way, the spine is straight, and when breathing slightly, the abdomen fluctuates slightly.
First of all, chin protruding, head up, full of strength. Secondly, the shoulders are pulled back, and the lungs can inhale more air.
It should be pointed out that even if the shoulders are pulled back, don't deliberately pull back, be natural. After the spine is straightened, the posture of the whole body can be adjusted to keep the body stable. No matter how hard you walk, you should adopt this posture. When breathing slightly, the abdomen fluctuates slightly.
Finally, when walking, the chest and waist feel slightly forward. This is conducive to striding, and the legs have the feeling of bouncing back from behind. This posture is very handsome and easy to stick to.
Straighten your knees
Flat knees are not stiff and inflexible, but let the knees walk straight without pressure. Knee straight, stride longer. You must straighten your knees when striding. As for how big the stride is, just make you feel comfortable.
There is a trick to straighten your knees. When you straighten your knees, your upper body leans forward slightly, as if you were going to fall. Push the hind legs to the ground, so that the front legs and knees are naturally straight and the steps are big. In addition, when the front foot moves forward, the waist on the same side seems to move forward, and the waist and legs should be effectively coordinated.
Take a step forward with your feet.
Stretch your upper body, straighten your knees, and naturally take a step forward when walking. In this process, the key is to straighten the hind legs. Keep your legs straight, your knees straight, and your front feet naturally move forward.
The front foot steps forward straight, and the inner footprint of the foot forms a straight line. Most people always feel that their toes are a little outward. Sometimes it is necessary to skim outward in pursuit of speed. Some people walk with their toes facing outwards, commonly known as splayed feet, which are relatively stable.
There is a certain relationship between the movement of the front foot stepping forward and the shift of the center of gravity of the back foot. When the foot touches the ground, the center of gravity of the body rolls on the whole sole, moving from the heel to the toes, and the hind foot kicks outward around the first, second and third toes, forming the action of the front foot stepping forward. The rest of the soles of the feet play an elastic role, making walking smooth and smooth. By striding, you can master the essentials and rhythm of walking with your head up.
Swing arm
Swinging your arms is also important for walking. You will often see some people walking with their hands in their pockets. This is not the right way. Walking with your shoulders folded like this, you will feel very loose when you walk.
Whether the arm is placed well depends on whether the movements of the hands and feet are synchronized. Because in this movement, hands and feet, or arms and legs are closely related.
The movements of arms and legs are also interrelated, with the right foot moving forward and the left hand swinging forward. Among them, especially when the knees are straight and the feet move forward, the arms naturally swing outward corresponding to the movements of the feet.
If you swing wider than your shoulders, your knees will bend easily. When swinging, it is better for your thumb and fingers to touch clothes than clothes. In the state of no force, when the arm swings, the elbow naturally stretches and folds.
The correct walking posture makes people look more energetic and get enough exercise. It's been a hard day. Don't let your journey go in vain. You must choose the right way.
These people should pay more attention to walking.
First, people who are weak had better walk more than 5 kilometers per hour. If you walk too slowly, you won't be able to stay healthy. Only by striding, throwing off arms and exercising the whole body can we adjust the functions of various organs in the body and promote metabolism. And it is best to do it in the morning or after meals, 2 ~ 3 times a day, each time for more than half an hour.
Second, insomniacs can take a walk 15 minutes before going to bed at night. Walking for half an hour every time, 80 meters per minute is appropriate, which will get better sedative effect.
Third, patients with coronary heart disease should not walk too fast, so as not to induce angina pectoris. Walk slowly after meals 1 hour, 2 ~ 3 times a day for half an hour each time. Long-term persistence can promote the formation of coronary collateral circulation, effectively improve myocardial metabolism and relieve arteriosclerosis.
Fourth, diabetic patients should step up as much as possible when walking, hold their chest and swing their legs vigorously, preferably after meals, in order to reduce the increase of blood sugar after meals. It is advisable to walk for half an hour or 1 hour at a time. However, for patients receiving insulin therapy, the peak time of insulin action should be avoided to avoid hypoglycemia. Walking is usually half an hour after a meal, and the activity time should not exceed 1 hour.
5. Patients with hypertension should walk at a moderate pace. When walking, the upper body should be straight, otherwise it will oppress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of the foot, and land on the ground with the forefoot first, instead of the heel, because this will make the brain constantly vibrate and easily cause temporary dizziness.
The benefits of walking and exercising
1. Heart disease prevention
Walking exercise can prevent atherosclerosis. As early as the early 1920s, Dr. White, the founder of American Heart Association and a famous cardiologist, took the lead in proposing walking as a rehabilitation method for patients with heart disease and myocardial infarction.
2. Prevent brain atrophy
Research shows that walking at least 9.6 kilometers per week can not only increase the size of the brain, but also effectively prevent brain atrophy and Alzheimer's disease, and reduce the probability of memory problems by 50%.
Prevent diabetes
Actually, it is not difficult to control diabetes. If you can persist for 3 days a week and walk 3 kilometers every 30 minutes, the incidence of diabetes can be reduced by 25%. Sticking to 4 days a week can reduce 33%; Five days a week can be reduced by 42%.
Guess you like:
1. What are the correct methods and skills for long jump?
2. Mind mapping Walking is the most perfect way to exercise.
3. What is the correct running posture of the treadmill?
4. What is the correct posture for jogging?
5. What are the basic footwork of mountain climbing?