The methods and skills of walking quickly. Many people exercise by walking fast. During brisk walking, the nervous system of the human body is running rapidly, which can enhance the body's reaction ability and promote blood circulation. The following are the methods and skills of walking quickly.
The methods and skills of walking 1 the correct way of walking.
How to do a brisk walk: it takes 20 to 25 minutes to walk 2 kilometers; Feel your heart beating faster, but don't worry; Breathing begins to feel deeper, but you can still talk without panting; I feel a little sweaty and my temperature rises.
Warm-up exercise: Before walking, you should do proper stretching exercise to warm up your limbs. You can walk slowly for the first 10 minutes, and sudden strenuous exercise may lead to strain or fall.
Fast walking posture
1, hold your head up and chest up and abdomen down: hold your head up and chest up so that your ears, shoulders and hips are on the same vertical line. This posture can make you breathe more smoothly. In addition, the hunchback posture of the chest may lead to back muscle fatigue.
2. Swing your arms: When walking briskly, swing your arms back and forth as close as possible to your sides. The elbow naturally bends and swings back and forth with the shoulder joint as the axis. When swinging up, the finger reaches the height of the shoulder, and when swinging down, the finger reaches the position of the trousers line.
3, the stride length should not be too large: a large stride length will increase the risk of joint injury, because walking in this gait will make the cushioning force of the sole worse, which will aggravate the joint injury for people with poor knee joints.
4. Stop slowly: walk fast for the last 5- 10 minutes. Don't stop exercising suddenly, but gradually slow down and let the heartbeat gradually return to a calm state.
Precautions for walking quickly
Walk briskly and wear the right shoes: choose shoes with wide toe and comfortable heel that don't scratch your feet; There should be a shoe arch, and the soles of the feet should be well supported and protected; The heel outside the shoe should be stable and provide sufficient protection; The sole should be non-slip and the shoe body should be elastic; Wear socks, preferably sweat-absorbent and breathable cotton socks.
Fast walking to control exercise intensity: in the process of fast walking, we should control the speed, not only to achieve the purpose of exercise, but also to avoid excessive exercise intensity. The appropriate amount of exercise is to sweat slightly after exercise and feel a little muscle pain, but the pain disappears after rest.
Tips: Walking posture and precautions. People with chronic diseases, such as heart disease and respiratory diseases, or people with bone and joint diseases, had better exercise under the guidance of a doctor. If you feel uncomfortable during exercise, you should stop in time and seek the help of a doctor.
In addition, pay attention to replenish water in time before and after walking.
Methods and skills of walking quickly II. Let's go. precautions
1, the method of fast walking: the method of fast walking is very simple, as long as you keep your head up, look forward, stride, swing your arms naturally, tighten your lower abdomen, keep your chest breathing, and keep your shoulders and hips in the same straight line, perpendicular to the ground.
If the hips lean back, it will increase the burden on the spine and waist, thus failing to achieve the best exercise effect. In addition, if the upper limbs increase too much exercise, it will affect the balance of human body, lead to the change of joint bearing capacity, and lead to the increase of joint wear.
Second, it will cause the upper limb to be fixed in a certain action for a long time, which will lead to the increase of joint and ligament fatigue at the corresponding position, thus leading to unnecessary lesions.
2. Frequency and intensity of fast walking: Fast walking is not a movement based on a fixed speed, and you don't have to blindly follow it because you envy the frequency and intensity of other people's movements. Because everyone's height, gender, physical fitness, age and physical condition are different, it is best to choose the most suitable walking frequency and intensity.
But what is the most appropriate? For example, walking fast will make you uncomfortable, and jogging your limbs will be more appropriate. As for the estimation of exercise intensity, it is generally based on your body starting to sweat or feel tired at a suitable temperature, but these have certain deviations. You can go to the heart rehabilitation center of a regular hospital and use the cardiopulmonary function measurement to judge, which is the most accurate.
3. Walking time: Just leave after 7: 00 every morning and after dinner every day. It is not easy to get up too early in the morning. Because plants do breathing exercise too early in the morning and it is not good to have too much carbon dioxide, it is better to do it later. After dinner, it must be half an hour after dinner. Premature will disturb the normal gastrointestinal peristalsis function and cause gastrointestinal diseases.
4. Preparations for walking: First, wear a pair of running shoes with soft soles, which can cushion the pressure on the soles of the feet when walking and protect the ankles from injury. It is necessary to wear comfortable sportswear on clothes. Loose and comfortable sportswear can absorb moisture and breathe freely, which is conducive to body relaxation and can make people walk freely.
The place to walk quickly is to choose suitable sports venues, such as rivers, grass trails, parks, stadiums and spacious streets with few vehicles and pedestrians, which are all suitable for walking and exercising, but it is best to have fresh air. In addition, it is best to do some preparatory activities before walking, such as moving limbs, leg press, doing squats, etc. So that your body can enter a state of movement.
Ways and Skills of Walking Fast 3 Walking fast every day has three advantages, as follows:
1, protecting the health of heart and brain
Walking for an hour every day is the simplest and most economical way to protect your heart. Only through proper exercise can you keep healthy. Sticking to walking can control weight, lower blood pressure and regulate cholesterol, which is beneficial to heart health. Persisting in walking can prevent Alzheimer's disease and brain atrophy, because walking can increase the size of the brain and prevent memory loss.
2, prevention and treatment of diabetes, good for bones
As long as you walk for an hour every day, you can protect the islets from damage and reduce the risk of diabetes. In addition, walking can make bones better support weight, prevent calcium loss and reduce the risk of osteoporosis. Walking brings little pressure to joints and can also delay the decline of joint function.
3, you can lose weight
Walking for an hour can consume about 160 kilocalories. Walking for half an hour after a meal is helpful for the utilization and digestion of food, decomposing body fat, preventing accumulation and reducing weight. In addition, regular walking can ground the gas, increase the function of the spleen and stomach, improve the absorption capacity of food, and help the harmful substances in the body to be excreted.
Let's leave now. preventive measure
1, get ready.
Check your health before you walk. If you are in poor health or sick, you should stop temporarily. If you walk forcibly, you may get worse. If you have symptoms such as palpitation, cold and dizziness during walking, you should stop to exercise after your body recovers.
Be prepared before exercise, so that the nervous system and cardiovascular system can be prepared first to reduce the damage caused to them during exercise. It takes about 5 minutes to prepare, such as twisting your waist or jogging in place.
2. Add more water when exercising.
Water can maintain the normal operation of body skills, and more sweat is discharged when walking, which is easy to cause dehydration. If you don't replenish water in time, it will increase the local body temperature, accelerate physical fatigue, increase the salt content in the blood, and have an impact on the heart.
3, can't sit on the stool to rest immediately.
You can't sit on the stool and rest immediately after each walk. You should be able to rotate or walk in place, which can adjust your heartbeat and breathing to normal state, improve muscle flexibility and reduce their fatigue.