When walking briskly, you should look straight ahead, straighten your upper body, relax your shoulders and put away your lower abdomen. Arms should swing back and forth rhythmically with their own pace, legs should be as big as possible, and heels should land first.
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Fast walking methods and benefits:
First, hurry to prevent diseases.
Many authoritative studies have found that brisk walking every day can effectively fight diabetes, reduce stroke and prevent Alzheimer's disease. A study by Loughborough University in the United Kingdom also found that brisk walking every day can improve immunity and reduce the chance of catching a cold by 30%.
In order to ensure the exercise effect, each brisk walk should last at least 40~60 minutes. People who have just started to exercise can gradually increase the frequency and duration of exercise, first take a walk every other day, starting from half an hour, and then insist on exercising every day after getting used to it.
Second, walking backwards to treat low back pain
Backward walking originated in the 1970s, when some track and field athletes were injured. This method was used for physical recovery exercises. Later, some sports experts pointed out that walking backwards is actually a good exercise method. Walking backwards can exercise the muscles of the back that are rarely used at ordinary times and balance the exercise effect. For sedentary people, walking backwards can effectively relieve physical fatigue and backache.
Old people's physical function degenerates and their balance ability declines. When walking backwards, you are likely to fall and bump because you can't see the road behind you. In addition, the old people can't walk too fast because of their inflexible legs and feet, so the exercise intensity is very small, which has little influence on the exercise of cardiopulmonary function and is not economical in terms of fitness effect.
Third, take a step to relieve constipation.
Exercise itself is a natural prescription to improve constipation, and it is more targeted step by step. The key point of walking step by step is that the left and right feet should step on the center line between the feet in turn. When the left and right soles touch the ground, twist your hips to the left and right respectively to keep your upper body relaxed. This kind of walking will drive the crotch to twist, which will help to increase the strength of the waist, stimulate gastrointestinal peristalsis and effectively prevent constipation.
You don't need much exercise to walk one step at a time. Think of it as a part of walking every day. Walking 500 meters is enough. In addition, when walking, you need to be careful not to swing and twist your hips too much, and try to keep your body balanced to avoid spraining your ankle.
Fourth, shoot while walking and breathe freely.
When you walk, your hand is half-raised, and the tiger's mouth is Zhang Kaicheng-shaped. When your left foot moves forward, open your hands to both sides. The left foot hits the ground, the right hand taps the left chest, and the left hand taps the right back waist. Then take your right leg, beat your right chest with your left hand, beat your left back with your right hand, and walk forward while patting.
Five, cut shoulders and stride without hunchback
Because of the weakness and relaxation of back muscles, the elderly often have spinal deformation and hunchback. When walking, you might as well stride with your hands open, so that you can relax the muscles of your back and abdomen, exercise the muscles of your back and abdomen at the same time, and reduce the burden on your waist. When walking, you should keep your upper body straight, your chin extended forward, your head held high, and your shoulders extended backward. The appropriate stride is the distance between your arms. At the same time, it is generally appropriate to swing your arm back and forth at a speed of 80 ~ 90 steps per minute.
Six, walking and running burn fat
Do high-intensity exercise for a short time first, and then switch to a slightly longer low-intensity exercise to allow the body time to recover. This is called interval training. Compared with continuous aerobic exercise, interval training has higher exercise intensity and can reduce pain and fatigue after exercise.
At the same time, high-intensity exercise also accelerates fat burning. When exercising, you can run for 15 seconds and then walk for 45 seconds, so that you can exercise alternately for 20 minutes.
Seven, a good temperament to move forward
Queen Elizabeth II has always presented herself as a healthy and energetic woman. One of the important reasons is that the queen has a unique way of keeping in good health. For decades, the queen has insisted on walking on weekends. She walks in a special way, adopting a "step forward".
Eight, tiptoe can protect the kidneys.
With the increase of age, the kidney qi of the elderly gradually decreases. Traditional Chinese medicine believes that the kidney is the "innate foundation" and is closely related to bones, teeth and ears. Therefore, the decline of kidney qi in the elderly is mainly manifested in leg weakness, loose teeth and hearing loss. Old people with these symptoms might as well try walking on tiptoe.
People's Network-Walking can exercise, but you should know how to walk is the most scientific.