Race walking is a kind of sports, which can not only strengthen the body, but also reduce the risk of physical injury. Of course, race walking also has corresponding skills. What are the advantages and skills of race walking? Come and have a look with me.
1. What is a race walk?
Race walking is a sport developed on the basis of daily walking. The rules stipulate that the supporting legs must be straight, from one foot to two feet. Don't leave the ground before swinging your legs and feet and touching the ground, and make sure they don't appear? Empty? This is the main difference between race walking and running.
Race walking originated in England. 1867, the first race walking championship was held in Britain. /kloc-In the 1990s of 0/9, men's race walking became popular in Germany. 1893 The race from Vienna to Berlin, with a total distance of 578 kilometers. 1908, the Olympic Games officially listed the race walking as a competition. From 196 1, Lugano Cup Walking Race was held every year, which later developed into the World Cup, with men competing for Lugano Cup and women competing for Espen Cup.
Walking races first appeared in England from 1775 to 1800, and some races were around the clock.
The men's race walking officially became an event of the London Olympic Games in 1908, which is divided into two events: 3500m and 10km. Then there were 3000m and10000m races. The 1932 Olympic Games is the first time to participate in the 50-kilometer race, while the 10000-meter race is held on the runway. Starting from 1956, the 20-kilometer and 50-kilometer race walks have officially become Olympic events and are carried out on expressways.
The women's race walking started in Czech Republic in 1932, and it was not until 1992 Olympic Games that the women's 100 km race walking officially became a competition. In 2000, the Sydney Olympic Games was changed to 20 kilometers, also on the highway. China athlete Chen won the first gold medal in the Olympic women's walking race.
China's female race walkers, Li, Guan Ping, Jin, and so on. It has also set world records of 5000m and10000m for many times.
/kloc-at the beginning of the 0 th and 9 th centuries, there was a race walking competition in Britain. /kloc-At the end of 0/9, the race walking from one city to another was very popular in some European countries. 1866 British amateur sports club held the championship for the first time, 7 miles away. There are two kinds of race walking: field race walking and road race walking. Set a world record for field walking; Due to many uncontrollable factors such as road undulation, the results of road race walking are not comparable, so only the best results in the world are determined.
When an athlete walks, his feet must keep uninterrupted contact with the ground, and it is not allowed to fly at the same time. The knee joint of the support leg touching the ground should be straight for an instant and cannot be bent. During the competition, athletes will be severely warned if they fly or bend their knees. Those who have been given three serious warnings will be disqualified.
1908 entered the Olympic Games for the first time at a distance of 3,500m, 10 mile. After that, the distance of several Olympic Games was different, such as 3000m,10km and so on. Starting from 1956 Olympic Games, it is set to 20km (included in 1956) and 50km (included in 1932).
Track and field sports in which two feet walk alternately. The competition is held in track and field or on the highway. In the Olympic Games and major track and field competitions, men have 20km, 50km road races and 20km track races. Women have 5 km track and field walking and 10 km road race walking.
The fundamental difference between race walking and running is that your feet must alternately touch the ground when walking, and there can be no flying stage. According to the rules of track and field competition, in each step, the athlete's front foot must land before the back foot leaves the ground, and when the foot touches the ground, the leg must be straight in an instant.
If the race walkers violate the above regulations during the competition, the referee will immediately raise the white flag to warn the race walkers. If he breaks the rules again, the referee will raise the red flag to disqualify him from the competition. Athletes who violate the rules in the last 1 lap may be given a warning or directly disqualified according to the specific circumstances.
Leg movement is the main link of race walking technology. When the foot touches the ground, the forward leg should be straight and the heel should touch the ground first, which can increase the step size and reduce the braking on the ground. As the other leg pushes to the ground, the center of gravity of the body moves forward, and the stage of one-leg support appears. When the body's center of gravity moves to the straight support leg, the rear leg bends its knees and swings sideways.
After the human body passes through the vertical part, the supporting legs transition from all landing to tiptoe, and the next back pedal is completed with the cooperation of the swinging legs of the women's race walking. The swinging leg bends the knee, swinging forward as the pelvis rotates along the longitudinal axis of the body, and the foot is always lower from the ground. When your legs swing forward, your knees should be gently straightened, your calves should swing forward according to inertia, and your feet should follow the ground. At this time, a short-term foot support posture is formed.
The center of gravity of human body should not fluctuate obviously in the process of advancement. When the projection point of the center of gravity coincides with the fulcrum of the front leg, the next vertical posture appears, and then a new hard landing action begins. Mobilization should be long in stride, high in frequency, good at coordinating muscle exertion and relaxation, simple and natural in walking, labor-saving without unnecessary movements, and the footprint of two feet landing should be kept in a straight line.
Second, what are the skills of race walking?
In fact, many people think that race walking means walking fast, which is wrong. The intensity of race walking is greater than that of fast walking. If you want to practice race walking well, you should also master the following race walking skills:
1, the stride is natural, the stride width is wide, the frequency is fast, the fluctuation of the trajectory of the body center of gravity is small, the moving speed is fast, and the effectiveness is high.
2, natural and coordinated movements, strong sense of rhythm, easy and labor-saving, and good economy.
3. Both feet can't leave the ground at the same time.
The speed of ordinary walking is about five kilometers per hour, while the speed of race walking is much faster. Even walking at a medium speed is more than twice as fast as ordinary walking. According to the rules of race walking, the supporting legs must be straight and supported by both feet. Before the heel of the swinging leg touches the ground, the toe of the back kick should not leave the ground, so that it can be supported by both feet and not fly. This is the fundamental difference between walking and running.
The speed of race walking depends on the step frequency and step size. Ordinary race walking takes about 100 to 120 steps per minute, which can reach 180 to 200 steps, and excellent race walkers take more than 200 steps per minute. The stride length of ordinary race walking is generally 70 to 80 cm, the stride length of race walking can reach 90 to 1 10 cm, and the stride length of tall athletes is about 120 cm.
Ordinary walking, each step generally needs 0.50? 0.55 seconds, and each step of the race only needs 0.27? 0.32 seconds, even less. So this increases the difficulty of alternating muscle tension and relaxation, which needs to be solved well in training.
Step size and step frequency are mutually restricted. Increasing step size will affect step frequency, and accelerating step frequency will also affect step size. Generally speaking, the stepping frequency should be increased on the premise of ensuring a certain step size. Excessive step size will increase the burden and tension of muscles, consume too much physical strength, easily cause fatigue, and is not conducive to the acceleration of step frequency. The frequency of stepping up depends on the strength of leg muscles and the role of central nervous system, and its potential power is relatively large.
One-foot support and two-foot support are different in race walking, and the time of one-foot support is much longer than that of two-foot support. In order to speed up the race walking, it is necessary to shorten the time of one-leg support and two-leg support, but the time of two-leg support is mainly shortened, and the effect of shortening one-leg support is not obvious.
During the walking race, the center of gravity moves at the highest point when the body is vertical, and at the lowest position when the feet are supported, and the trajectory of the center of gravity fluctuates up and down. The change of body center of gravity is not only related to race walking technology, but also related to speed. Try to avoid the phenomenon that the center of gravity leaves the straight track and swings from side to side. Exercising in this way according to the skills of race walking can not only save time, but also have a healthy body.
Nowadays, with the increasing work pressure, office workers often don't have enough time to exercise. It is a good choice to exercise by race walking. So what skills should we pay attention to in race walking?
(A) the leg movements of race walking
Leg movement is the main link of race walking technology. Race walking is divided into two stages: one-foot support and two-foot support. One-foot support has two stages: forward push and backward push. When the body is in a vertical position, the support leg is completely straight, the whole foot is on the ground, and the swinging leg is still swinging. The knee joint is slightly lower than the knee joint supporting the leg, the included angle between the big leg and the small leg is slightly larger than the right angle, and the transverse axis of the pelvis is slightly inclined.
When the center of gravity of the body moves forward beyond the vertical plane, it begins to push back. The swinging legs bend their knees and swing forward to drive the pelvis to rotate forward along the upper and lower axes. The calf swings forward depending on the inertia of the thigh swinging forward, gradually extending out of the knee joint, and the heel touches the ground first, thus increasing the stride. When the heel of the swinging leg touches the ground, it forms the instantaneous support of both feet.
Keep your legs straight at this time to prevent the center of gravity from falling. When the foot of the swinging leg touches the ground, the toe of the back kick immediately lifts off the ground, thus ending the back kick.
(2) Trunk and arm movements in race walking.
The shoulders are matched with the trunk, and the legs also rotate slightly along the longitudinal axis of the body to maintain the balance of the body and strengthen the effect of back pedaling. When swinging your arm, bend your elbow about 90? Swing your hands back and forth easily and forcefully, and put your fists on your sides. Generally, the forward swing does not exceed the midline of the body and the height does not exceed the chin. When swinging backwards, the elbows are slightly outward, and the upper arms are about shoulder height.
(3) the movement of the body center of gravity
In the process of race walking, the center of gravity is at the highest point when the body is vertical, and the center of gravity is at the lowest position when the feet are supported, and the trajectory of the center of gravity fluctuates up and down. The change of body center of gravity is not only related to race walking technology, but also related to speed. Try to avoid the phenomenon that the center of gravity leaves the straight track and swings from side to side.
The fundamental difference between race walking and running is that your feet must alternately touch the ground when walking, and there can be no flying stage.
3. What are the advantages of race walking?
Race walking to lose weight doesn't need high-intensity muscle explosive force like brisk running, nor does it emphasize cardiopulmonary function like long-distance running, which is very suitable for friends who don't want to move and want to lose weight!
The advantage of walking to lose weight is that
1, which can persist for a long time, is an aerobic exercise with medium and low intensity, and its impact and explosive force are not very strong.
2, can stovepipe legs, thighs, tighten hips, flat upper abdomen, lower abdomen, tighten waist, shape the whole body lines.
3, can accelerate gastrointestinal peristalsis, prevent constipation, accelerate pelvic blood circulation, 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.
Nowadays, people exercise in various ways, but in general, they are all beneficial to people's health. However, there is a new sport that I don't know if you have noticed, 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?
Walking with a certain rhythm will make people feel the rhythm of life and the ease and pleasure of life. Walking in a scenic place can make people feel relaxed and happy, and make people feel that life is so beautiful. There are many benefits of race walking, especially for the elderly, you can choose race walking as a sport.
(1) Movement without injury
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. Exercise doesn't hurt? , too? What is the popular fitness exercise at present? .
(B) the ideal exercise to lose weight
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.
How about the method of race walking? According to the regulations, you are not allowed to run or jump during the race. Only when the front foot is stable, the rear foot can leave the ground, the body should be upright, and the arms should be vigorously swung to the horizontal position to ensure the body balance and forward motivation. Both sides of the hips should also exercise rhythmically to speed up. When you start exercising, you can do it for 20-30 minutes at a time. The movements should be natural, coordinated and coordinated with breathing, and then gradually accelerate and add a lot.
When you swing your arms and breathe fresh air every morning, you can imagine entering a beautiful environment at a coordinated pace; Imagine if there is a slight drizzle floating on you; Imagine music playing briskly; As you can imagine, everything is shaking in tune, so it will be interesting not to have an artistic conception.
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