The advantages of race walking There are many advantages of race walking. It belongs to low-level aerobic activity, and its impact and explosive force are not very strong. Race walking can thin legs, waist and other body parts. Other specific benefits are as follows.
Practicing race walking can develop the strength of leg muscles and the flexibility of hip joint, enhance physical fitness, promote health, improve the functions of blood circulation system and respiratory system, and cultivate hard-working, brave and tenacious will quality. 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.
Normal walking only takes about 0.5 seconds, and race walking only takes about 0.27 seconds or 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.
Non-injury movement
Running, which was popular all over the world in the 1970s, was of great help to the exercise of the respiratory system and cardiovascular and cerebrovascular systems. Nowadays, the trend in many countries tends to race walking again, because various organs of the body will constantly vibrate during running, which will have a certain impact on the kidneys, pelvis and spine.
However, race walking is not only to accelerate the pace of walking, but also to swing your arms vigorously.
Therefore, the race walk is the simplest, the easiest to realize and the least prone to accidents, so it is also called? Exercise doesn't hurt? It is also one of the more popular fitness exercises nowadays. One of the advantages of race walking is that it can prevent physical injury.
The ideal exercise to lose weight.
There are many ways to lose weight. Besides running to lose weight, we can also lose weight by running. During the race walking, the muscles of the front and rear legs will be fully exercised and strengthened. Race walking will make all muscles move, and it will consume more calories than long-distance running, so it is the most ideal exercise to lose weight.
Race walking has many advantages. When walking, you should swing your arms vigorously to effectively exercise the muscles of your back, abdomen and chest. This kind of aerobic exercise is very suitable for middle-aged and elderly people and the weak.
Compared with other aerobic exercises, race walking is the fastest exercise for human body to adapt, because race walking can start slowly and then gradually increase the amount. Race walking can also effectively improve the symptoms of female climacteric syndrome and eliminate discomfort and edema during menstruation.
Pregnant women can also master their own exercise methods. Race walking can reduce the discomfort caused by pregnancy, such as edema, low back pain and leg pain.
There are so many benefits of race walking, so what are the methods of race walking? According to the regulations of race walking, the human body is not allowed to run or jump during race walking. 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, so as to ensure the body balance and forward motivation.
Both sides of the hips should also exercise rhythmically to speed up. You can exercise for 20 to 30 minutes at a time at first. Remember that the movements must be natural, coordinated and breathing, and then gradually accelerate and add a lot.
Zou Jing exercises to lose weight.
MM who exercises to lose weight often gets tired of exercising to lose weight and can't stick to it. In fact, changing the exercise mode properly can not only burn fat twice, but also increase the fun. For example, it is better to lose weight by changing to race walking. Come and have a look!
Race walking to lose weight:
Walking to lose weight requires that the supporting legs must be straight and flow from one foot to both feet. Before the heel of the swinging leg touches the ground, the toe of the back kick must not leave the ground to ensure that it does not appear? Empty? This kind of exercise is developed on the basis of daily walking, which is different from running.
Weight loss effect of race walking Race walking is a long-term, moderate-intensity aerobic exercise, which is conducive to weight loss. However, if you are a three-minute crowd, the race walk is useless to you. Only by using the right method and persisting for a long time can we achieve the ideal weight loss effect.
1, race walking, pay attention to the method and posture, so that the arms and breathing should be in place, automatically swing the arms so that the forearm is about 90 degrees, put it behind the hips rhythmically, and lift it to shoulder height; When moving forward, use the rebound force of the crutch to push the body forward. * * * Take a deep breath slowly, stride forward, and quickly enter the fat-reducing form.
2, race walking should pay attention to the rhythm, the faster the pace, the greater the heat consumption, but this does not mean increasing the stride. On the contrary, the best way to race walking should be to improve the pace and reduce the stride, which can effectively achieve the effect of losing weight.
3. Keep exercising. If time permits, it is recommended to exercise every morning and evening, more than 5000 meters a day. After walking for about 20 minutes, the fat will officially burn. If you can walk 1000 steps every day, you can consume more than 10 times of fat. It is particularly emphasized that walking to lose weight must be adhered to in order to be effective.
4. The effect of slimming is extremely strong, especially the lines of legs, hands and lower abdomen. Moreover, weight loss in race walking does not require high-intensity muscle production like brisk running, nor does it emphasize cardiopulmonary function like long-distance running. Sticking to exercise can achieve the effect of losing weight without rebounding, and the abdominal muscles of vest line are getting closer and closer to you.
Walking in the first week of the weight loss plan, skilled.
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.
The second week, interval training
Step-by-step exercises are best carried out on the runway. Walk 200 meters at the fastest speed, and then slow down slowly until the heart rate returns to 120 beats/min. Next, walk 400 meters at the fastest speed, and then 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.
The third week, the consumption of heat
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.
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