What are the advantages of race walking? Now there is a new sport, I don't know if you have noticed it, and that is race walking. Walking race does not consume too much physical strength, and it is also very beneficial to people's health. So what are the advantages of race walking?
What are the advantages of race walking? 1 What are the advantages of walking fast to lose weight?
The advantage of race walking is 1. It can last a long time. It is a kind of low-intensity aerobic exercise with weak impact and explosive force.
Benefits of race walking II. You can slim your legs and thighs, tighten your hips, flatten your upper abdomen and lower abdomen, tighten your waist and shape your whole body lines.
Benefits of race walking 3. It can accelerate the peristalsis of gastrointestinal tract, prevent constipation, accelerate the blood circulation of pelvic cavity and prevent some gynecological diseases.
It is recommended that the race walk last for more than 30 minutes, and then do some slapping and massage to relax.
Benefits of the first week of race walking: skilled skills
Before you start walking, you should walk at a slower speed than usual for about 10 minutes. Don't forget to do a five-minute warm-up before. Walking in a straight line: practice walking along an imaginary straight line, and the inner side of the foot moves along the outer side of this straight line; Straddle: still use this imaginary line to cross your feet along both sides of the straight line to exercise your hips; Heel walking: Walk with your heels and keep your toes off the ground.
Benefits of the second week of race walking: interval training
Step exercises. It's best to finish on the runway. Walk 200 meters at the fastest speed, and then slow down slowly until the heart rate returns to 120 beats/min. Then, walk 400 meters at the fastest speed and gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the distance to 600 meters, then 800 meters, and repeat the whole process.
Week 3: Burn calories
Walk at regular intervals (it takes 75 minutes to burn 500 calories). After five minutes of warm-up, 12 minutes 1.5 kilometers, walk for four kilometers at normal speed 10 minutes, then walk for four kilometers quickly, and then walk at a constant speed 10 minutes.
Tips for losing weight quickly in race walking
Race walking speed
The faster the beat, the greater the heat consumption, but this does not mean that the stride should be increased. On the contrary, the best way to race walking should be to increase the pace and reduce the stride.
Arms and breathing should be in place.
When walking, you should actively swing your arms so that the forearm is about 90 degrees, put it behind your hips rhythmically and lift it to shoulder height; When moving forward, use the rebound force of the cane to push the body forward. Take a deep breath slowly and take a big step forward quickly. After exercise, it shows sweating, body surface temperature rises, and soon enters a state of fat reduction.
There must always be one down to earth.
From the moment the front foot touches the ground, until the leg reaches the vertical posture, the leg must be straight, the knee cannot be bent, and the support of one foot should be transferred to the support of both feet. When the heel touches the ground, don't leave the ground at any time. Twist your body back and forth in a straight line, and keep your body tilted or upright. It looks special to bend your arms 90 degrees and swing your feet like penguins.
The benefits of race walking
60-second effect: 60-second brisk walking or even trot is interspersed in the daily race walking, which is more conducive to the flexibility of the knee joint.
Make full use of the treadmill: If you feel that using the running opportunity is too much exercise, consider the treadmill. The gradient of the walker can be adjusted. Adjust the slope to 5 degrees or 10 degrees, and the weight loss effect is 3-5 times that on the plane.
Race walking is indeed a fast stovepipe method, which can easily help you build slender legs. But everyone should pay attention to the amount of exercise and be careful of muscle strain. Walking in the morning is a good time to exercise and lose weight. It takes about half an hour to fifty minutes to exercise.
What are the advantages of race walking? What are the advantages of race walking?
First, no injury movement
Running, which was popular all over the world in 1970s, was very beneficial to the exercise of respiratory system and cardiovascular system. Nowadays, the trend in many countries tends to play again. Because of the continuous vibration during running, it has an impact on the kidneys, pelvis and spine. Race walking is like walking at a faster speed and swinging your arms vigorously. It is the easiest and less prone to accidents. It is called "non-injury exercise" and "popular fitness exercise at present".
Second, the ideal weight loss exercise
In the race walking, the muscles in the front and back of the legs will be fully exercised and strengthened, and almost all the muscles in the whole body will be active, consuming more calories than long-distance running. It is an ideal exercise to lose weight.
When walking, you should exercise the muscles of abdomen, back and chest by swinging your arms vigorously, which is more suitable for middle-aged and elderly people and the weak. Compared with other sports, race walking is a physical activity, because it can start slowly and increase gradually. Race walking can also improve the symptoms of female climacteric syndrome and eliminate the discomfort and edema of female menstrual period. Pregnant women can also master exercise by themselves, which can reduce the discomfort caused by pregnancy, such as low back pain, edema and leg pain.
Matters needing attention in race walking
1, gait
From the walking posture, it is required that the upper body posture is basically upright, look forward and relax the neck muscles; The arm swings back and forth naturally. Common mistakes are: many middle-aged and elderly people who exercise by walking bend their arms and legs when walking. This walking posture is wrong. For example, walking for a long time will cause low back pain.
2. Step frequency
Relax: the distance is not less than 2 kilometers; The walking frequency is reduced by 50-70 times/minute; Relaxation of gait; Three to five times a week. Fast pace: 3-5 kilometers fast; The step frequency is about 150 steps/minute; The gait is balanced and forward, 3 to 4 times a week. The best time for walking is from 3 pm to 9 pm.
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Race for three weeks to lose weight plan
Race walking can be a long confrontation. It is a kind of low-intensity aerobic activity, and its impact and generating power are not very strong. You can also thin your legs and thighs, tighten your hips, flatten your upper and lower abdomen, tighten your waist and shape your whole body lines. It can accelerate gastrointestinal peristalsis, prevent constipation, accelerate pelvic blood circulation and prevent the onset of some gynecological diseases.
It is recommended that the race walk last for more than 30 minutes, and then do some flapping massage to relax. Teach you a three-week plan to lose weight by walking.
Week 1 week: Mastering skills
Before you start walking, you should walk at a slower speed than usual for about 10 minutes. Don't forget to do a five-minute warm-up before. Walking in a straight line: practice walking along an imaginary straight line, and the inner side of the foot moves along the outer side of this straight line; Interspersed walking: still apply this imaginary line and move your feet along both sides of the straight line to exercise your hips; Heel walking: Walk with heels, with toes off the ground.
Week 2: Long-distance practice
Step movement. It's best to finish on the runway. Walk 200 meters at the fastest speed, and then gradually slow down until the heart rate returns to 120 beats/min. Then, walk 400 meters at the fastest speed, and then gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the interval to 600 meters, then 800 meters, and repeat the whole process.
Week 3: Burn calories
Alternative distance walking (burning 500 calories, the demand lasts for 75 minutes). After five minutes of warm-up, 12 minutes 10.5 kilometers, walk 4 kilometers at normal speed 10 minutes, then walk 4 kilometers quickly, and then walk at a constant speed10 minutes.