Walking exercise
1, hypertension steps:
Walk in small steps, first with the feet on the ground, and then slowly transition to the soles of the feet, 80 steps/minute, each natural breath 15 minutes or so. Conducive to physical and mental relaxation
2. Steps of scapulohumeral periarthritis:
Keep walking at a speed of 60 steps/minute. When you leave your left foot, turn your shoulders to the left, swing your right hand to the front of your abdomen, swing your left hand to your back, and then leave your right foot. The action is the same as before, in the opposite direction. Conducive to the recovery of shoulder function.
3, abdominal * * * step:
Hold for 40 steps/minute. Every step, your hands overlap around your navel. Other requirements are the same as hypertension, which can enhance digestion and reduce abdominal fat accumulation.
4, cutting and flapping steps:
When walking, take the waist as the axis to drive the shoulders and arms to swing to both sides. When turning right, drive the right forearm and hand to beat the waist and the left hand to beat the abdomen. Turning left is the same as above, but in the opposite direction, which enhances the function of muscle joints and has the effect of losing weight and bodybuilding.
5. Race walking:
Take a big step and land with your heels first. Straighten your legs when walking, twist your waist and move your hips, and naturally bend your elbows and swing your arms, which is beneficial to waist, legs and hips fitness and sciatic nerve exercise.
6. Crawl:
Crawl with both hands and knees, 25 steps/minute. Regulating mood and enhancing coronary blood supply can prevent and treat coronary heart disease, cervical spondylosis, gastroptosis, uterine diseases and nephroptosis.
Follow the walking fitness method.
1. Increase the amplitude of each step.
First of all, straighten your back, hold your chest as high as possible, point your toes in the direction of walking, and exert your strength with your toes at every step, so that all the muscles of your body can participate as much as possible, and it is best to feel bouncing. When striding, the swing arm should be enlarged and the straight arm should be balanced as much as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote the blood flow of the lower limbs, so this is one of the simplest and most effective prevention methods.
2. Try to take every step.
We call hard walking "hard walking". Walking hard for a long time is very beneficial to lose weight, consume blood sugar and maintain muscle mass. Because there are six meridians in the liver, gallbladder, spleen, stomach, bladder and kidney; Collaterals are born in the lower limbs, and hard walking can at least exercise the human body; 50% muscles and bones, 50% nerves and 50% meridians. ...
The advantages of walking for a long time are: it can reduce the possibility of suffering from hypertension, diabetes, cholecystitis, heart disease and anxiety. Diabetic patients can also prevent many complications if they often walk hard.
3. The walking time should be fixed
The best time is 15: 00-2 1: 00 (diabetic patients should observe this point). In other words, if you decide to walk at 19: 00 every day, you must take action then.
4. The walking distance should be fixed
Generally, the movement distance is not less than 0 meters (or), which can also be adjusted according to age. But decide. Don't change with cooking.
5. The walking frequency should be fixed.
Try to keep the speed of each walk as consistent as possible; It's as rhythmic as walking in line. Not less than 5 times a week, and an exercise cycle is 3 ~ 6 months.
As long as you master the above five points, brisk walking will really play a role, fully open the "valve" to adjust your body state, which will have a good effect on blood sugar consumption and prevention of complications.
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Stick to ten thousand steps a day.
Walking helps to shape the whole body.
Walking sticks can be used for many purposes. Pushing crutches in tandem with both hands will reach the upper body, which is of great help to strengthen the muscles of the back and abdomen, exercise the legs and arms, and promote the cardiopulmonary function. This is a completely different experience from normal walking with only two legs.
Walking is not restricted by age, sex, physical strength, etc. It is more effective than walking, safer than jogging, and the exercise effect can be -40% higher, which makes up for the inconvenience caused by the regular and fixed exercise mode.
Shake your arm actively.
Walk a long way. When striding, the heel touches the ground first, then the sole and toes touch the ground in turn, and then push the toes off the ground hard, with the knees slightly bent. Keep your head up and your chest up when you walk. You should actively swing your arm so that the lower arm is about 90 degrees, put it behind your hips rhythmically, and lift it up 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.
Walking to lose weight is 1000 steps a day.
Walking 10000 steps easily every day can consume more than 10 times of fat. It is particularly emphasized that walking and slimming must be adhered to every day to be effective. The secret of walking to lose weight is to walk at least 10000 steps every day. It takes about 20 minutes to walk to officially burn fat. According to sports medicine, the best heart rate a person can achieve during exercise is =(220- age) ×(75-80)%. For example, for a 30-year-old person, it is best to control the pulse between 143- 150 beats/min, which can be slightly adjusted according to his own weight or health condition to meet his own needs.
Benefits of walking
Joint: When walking, the weight of the body transfers the pressure on the knee joint to the crutch, and the pressure on the joint is much less.
Heart: The intensity of walking will not burden the heart.
Gastrointestinal: Help gastrointestinal peristalsis and prevent constipation.
Mind: Promote the brain to release dopamine, improve the spirit and make people feel happy.
Lung: increase maximum ventilation, strengthen diaphragm strength, relieve chronic emphysema and reduce smoking desire.
Back: When walking, the intervertebral disc bears almost the same pressure as when standing, and it is not easy to be injured. At the same time, it can strengthen the back muscles and consolidate the spine.
Bones: Walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.
Summary: The way we usually walk, the effect of keeping in good health spirit is not very significant. If you want to achieve the goal of health by walking, you must take correct walking precautions. Then, let's learn the walking secrets I counted for you.