It is said that life lies in exercise, and proper exercise can help us keep fit. Although many people don't have time to exercise now, as long as they have time, they usually do some simple exercises. The following are the essentials of walking.
Action essentials of walking 1 1, warm-up activities before walking:
Warm-up activities can increase body temperature and muscle temperature, thus increasing enzyme activity. Warm-up activities can increase muscle blood flow and make muscles get more oxygen. Warm-up activities can reduce the danger in sports and reduce the sports injury of muscles and joints. So that the body can adapt to various physiological changes in slow walking more quickly. There should be at least 3 to 5 minutes of preparation time before walking slowly.
Warm-up activities include stretching, which includes large muscle groups and joint movements. Stretching can increase the temperature of muscles and prevent muscle injury or muscle soreness during exercise. In addition, gymnastics is also a good way to prepare for activities. Gymnastics includes the following movements: head rotation: exercise neck muscles. Jump: move shoulders and ankles. Half squat exercise: exercise quadriceps femoris and gastrocnemius. Push-ups: Exercise your arms and chest muscles. Sit-ups and knees bending: exercise abdominal muscles, quadriceps and triceps femoris.
2. Walking posture and breathing:
The correct walking posture should be that the hands are slightly clenched, the arms droop and swing naturally, the legs should not be lifted too high, the upper body is vertical to the ground, the head is straight, and the center of gravity of the body is stable. It is not advisable to swing back and forth or left and right. The pace should be even and rhythmic.
When walking slowly, pay attention to landing with your front foot, not your heel. This not only helps to speed up, but also prevents the body from being shaken, which can avoid dizziness, abdominal pain and heel pain. If the posture is incorrect, it is easy to produce foot pain and fatigue periostitis. Once the above situation occurs, reduce the amount of exercise and pay attention to correct posture.
Practice breathing through the nose when walking slowly, and let the air preheat through the nasal cavity, which can reduce the irritation to the pharynx and trachea. However, when the amount of exercise increases, you can use the combination of mouth and nose to breathe, that is, inhale through the nose and exhale with half mouth, which can also reduce the stimulation of cold air on the trachea. In addition, we should pay attention to the coordination of breathing frequency and rhythm, one breathing and one inhaling in two steps.
3, should pay attention to prevent abdominal pain and myalgia:
Abdominal pain can occur when walking, mostly in the ribs, which is easy to occur after eating or drinking. It may be caused by visceral congestion after exercise, especially liver and spleen congestion, or gastrointestinal peristalsis enhancement or stimulation. If the athlete has chronic abdominal diseases before, such as cholecystitis, appendicitis, adnexitis, etc. They are more prone to abdominal pain. Once abdominal pain occurs, you should slow down your walking speed, stop exercising when it is serious, massage your abdomen by hand or ask a doctor for examination.
During exercise, muscle substance metabolism is enhanced, muscle glycogen is decomposed in large quantities, and a large number of acidic metabolites, such as lactic acid, are produced to stimulate muscle nerves, thus causing muscle soreness, especially for people who have just participated in training or lack of warm-up activities. After walking, lower limb muscle massage or hot compress can be performed. After exercise, you can do some finishing activities appropriately to gradually eliminate the pain.
There are two kinds of foot landing methods for walking slowly.
Some people think that you should land with your forefoot when running, while others think you should land with your feet. We suggest touching the ground with the middle part first. Research shows that an excellent long-distance runner usually lands between his feet.
The jogger lands on his feet and the runner lands in front of the jogger. We think that only sprinters and middle-distance runners are suitable for forefoot landing. There may be some exceptions, but landing in the middle of the foot is a good way for middle and junior runners. This can reduce the vibration, relieve the pressure of calf muscles and tendons, and prepare for the next step.
Hip and head posture
It's hard to imagine: when your feet hit the ground, where is your hip? It is suggested that the feet should be at the end of the center of gravity when landing, that is, the head, hips and feet are in a line at three o'clock. Keep your head straight ahead. You need to be very careful when turning your head, usually from the neck up to avoid twisting your body and instability when traveling.
Arm posture
In this position, you can swing your arms instead of using a jogging cart. First of all, the most important thing is not to have stiff arms, clench your fists and bend your elbows completely. Stay relaxed. The arm bends naturally above the waistline, neither too high nor too low.
The arms swing back and forth alternately, so the legs move in opposite directions accordingly. When sprinters run on the track, their arms are completely swinging back and forth. Many long-distance runners swing a slight arc, but excellent runners don't swing their arms with strength. In other words, don't swing your arms violently.
knee
Don't lift your knees too high in long-distance running. Only sprinters or we need too high knees when going uphill.
step length
The biggest problem for many long-distance runners is that their stride is too long. Never do this, it will cause a lot of injuries, including ankle tendon, iliotibial tract pain and iliopsoas muscle pain.
(* * This pain comes not from the knee, but from the ligament, which is a ligament from the outside of the hip down to the tibia. This ligament narrows near the knee, and when the knee bends, it rubs the tibia near the top of the knee. Long-term friction can lead to inflammation. 40% runners will encounter iliotibial tract syndrome after starting running for 5 years or more.
breathe
When some people suggest how to calculate the time of breathing and inhaling, we tell you to just take a deep breath and breathe regularly. Many times, breathing will adjust itself. If you run fast, you will breathe fast. Indeed, most runners breathe through their mouths or their noses and mouths at the same time. It is impossible to inhale enough oxygen just by breathing through their noses.
Uphill and downhill
Slow down when going uphill. Generally speaking, it is not a good idea to speed up when going uphill. Swing your arms faster and imagine that you are pushing yourself up. Step up, imagine the train climbing the hillside, and constantly encourage yourself that I can do it.
Beware of going downhill and slow down. The risk of the knee is greatest when going downhill. Your quadriceps acts as a brake. If you don't pay enough attention to it, you will be overworked. You can lean forward slightly and rush forward during the game, but not for training. In fact, in running training with hills, many people go downhill as a recovery to prepare for the next uphill. This is a good way to rest, and it also avoids putting too much pressure on your knees when going downhill.
Jogging can enhance blood circulation, improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption, and contribute to fat burning and bodybuilding.
Running is now dubbed the "square dance" for young people. More and more young people are beginning to like running as a simple and effective fitness method, and even insist on it for several years or more.
Jogging for middle-aged and elderly people is the most suitable aerobic exercise in physical fitness. It can not only enhance the immunity and resistance of middle-aged and elderly friends, but also broaden their minds, breathe fresh air and be open-minded.
So, how many things do middle-aged and elderly friends need to know about jogging? I will answer your questions in detail below.
First, for middle-aged and elderly friends who are going to take part in jogging, they should first go to the hospital for physical examination to see if they are suitable for this sport, and once they take part, they should stick to it for a long time. If they give up halfway, they will not achieve the effect of exercise and health preservation.
Second, according to your physical condition, seasonal changes and other factors, arrange your jogging length and speed reasonably. First-time participants should gradually increase the jogging length, and don't demand too much speed. General 100 meter can take 40-50 seconds.
Thirdly, jogging is aerobic exercise. Only by controlling your heart rate can you really get the exercise effect. Whether it is low or high. 55-65 years old should be controlled at 95- 1 15 times/minute, and 65-75 years old should be controlled at 85- 105 times/minute.
Fourth, warm-up exercise should be carried out before jogging, and finishing exercise should be carried out after exercise; Pay attention to breathing evenly and rhythmically when jogging. If you have chest tightness, dizziness, dizziness and other symptoms, you should stop exercising immediately. Jogging dress is also exquisite, you should wear loose sportswear and jogging shoes with comfortable feet; Don't undress immediately after jogging and sweating.
Exercise time
Jogging time depends on the jogger's training level. For beginners or people who have stopped exercising for a long time, it is best not to exceed 10 to 15 minutes at the beginning of each exercise, and there can be a slow walking process in the middle. Jogging time can be gradually increased to 20 minutes in one month. The key to jogging is persistence, and you need to train three times a week on average. If you persist, you can take part in the marathon in four to five years.
Most joggers are used to training in the morning, because the endorphins secreted by their bodies after running can give people a pleasant feeling and make them feel happy all day. But according to experts' advice, the best time for running in a day is between 17 and 18, because people's body temperature is the highest at this time of the day.