Will race walking make your calves thicker?
Race walking is good for shaping the whole body. Race walking is a long-distance, long-term and low-intensity aerobic exercise with good weight loss effect. Race walking is a gentle sport, which mainly depends on endurance, not instantaneous strength. Only general strength exercise can make the strength points of the body thicker. Therefore, the correct way of race walking not only has a small muscular development, but also can make the leg fat disappear and play the role of stovepipe.
How to avoid leg thickening in race walking
1, warm up before the race walk
Warm-up before walking race. Simple actions can be performed, such as leg press, kicking, body stretching, knee and ankle movements, to move the joints of the body.
Step 2 take the right posture
Always make sure one foot is on the ground. From the moment the front foot hits the ground until the leg reaches the vertical posture, the leg must be straight and the knee cannot be bent. From one-legged support to two-legged support, when the heel touches the ground, your feet must not leave the ground at any time. Twist your body back and forth in a straight line, keep your body tilted or upright, bend your arms 90 degrees, and swing your feet.
3. Walking time should not exceed 1 hour.
The walking time should be controlled within 1 hour, and the exercise intensity should be appropriate. If the amount of exercise exceeds the load, it may not only thicken the leg muscles due to long-term tension, but also cause other injuries to the body.
4. Relax after the race.
After the race walk, you can take a walk for a few minutes, then pat and massage your legs to relax the tight leg muscles during the race walk.
What are the advantages of race walking?
1, exercise muscles
During the race walking, almost all the muscles of the whole body should be active, and the front and rear muscles of the legs will be fully exercised and strengthened. And because of the need to swing your arms vigorously, the muscles of your arms, abdomen, back and chest can also be exercised.
2. Help to lose weight
Race walking belongs to aerobic exercise, which is a long-distance, long-time, medium-intensity and low-intensity exercise. It consumes a lot of calories and can play a role in losing weight.
3. Enhance bone strength
Race walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.
Step 4 prevent constipation
Race walking can promote blood circulation and help gastrointestinal peristalsis, thus preventing constipation.
5, improve immunity
Long-term adherence to race walking can effectively improve the functions of blood circulation system and respiratory system, enhance physical fitness, improve immunity and promote health.
Step 6 release the pressure
In the constant race walking, you can feel relaxed, especially in some places with pleasant scenery, which can make people feel relaxed and happy. The pressure in life or work is relieved and relaxed unconsciously.
What's the difference between race walking and normal walking?
Ordinary race walking is about 100 to 120 steps per minute, and the race walking can reach 180-200 steps, and some excellent race walkers exceed 200 steps per minute. The stride of ordinary race walking is generally 70-80 cm, and the stride of race walking can reach 90- 1 10 cm. Ordinary walking usually takes 0.50-0.55 seconds per step, and race walking only takes 0.27-0.32 seconds or even less. From the speed difference between race walking and ordinary race walking, we can also see that the speed of race walking is affected by the step frequency and step length.