Seek the standard movements of race walking, and the essentials of race walking

Leg movements are the main part of race walking technique. The forward leg should be straightened when the foot lands on the ground, and the heel should land first, which will increase the stride length and reduce the braking on the ground. As the other leg kicks the ground, the body's center of gravity shifts forward, and the one-leg support phase appears.

When the weight of the body shifts to the straightened support leg, the back leg is bent at the knee and swinged to the side. After the human body passes through the vertical part, the supporting leg transitions from all to the toes, and the next step is completed with the cooperation of the swinging leg forward swing. The swinging leg swings forward with the rotation of the pelvis along the longitudinal axis of the body, with the foot always low off the ground.

When swinging the leg forward, the knee joint should be gently straightened, and the calf should swing forward according to inertia and land with the heel. At this point, a short foot support position is formed. When the projection point of the center of gravity is consistent with the fulcrum of the front leg, the next vertical posture appears, and then a new hard kicking action begins.

Athletes should achieve a large stride length and high frequency, be good at coordinating the exertion and relaxation of muscles, walk in a simple and natural manner, save effort and no superfluous movements, and keep the footprints of the two feet on the ground in a straight line. During race walking, the athlete's torso is naturally straightened or leaned forward slightly. Bend the elbows of the arms about 90 degrees, do a coordinated and powerful swing back and forth on the side of the body, adjust the speed of walking with the arms with the movements of the lower limbs, and try to do forward linear movement of the body's center of gravity when walking.

The distinctive feature in modern race walking techniques is the prominent anterior and posterior rotation of the pelvis along the longitudinal axis of the body.

Technical requirements for race walking.

Basic requirements for race walking technique:

1. The stride is natural, wide, fast, the center of gravity of the body fluctuates little, the movement speed is fast, and the effectiveness is high.

2. The action is natural, coordinated, strong sense of rhythm, easy and labor-saving, and economical.

The speed of a normal walk is about five kilometers per hour, while the speed of a race walk is much faster, and even if you walk at a moderate speed, it is more than twice as fast as a normal walk. The rules of race walking require that the supporting leg must be straightened, transitioning from one-foot support to two-foot support, and the toes of the backward leg must not leave the ground before the heel of the swinging leg touches the ground, so as to ensure that the support with both feet will not appear in the air, which is the fundamental difference between walking and running.

The speed of a race walk depends on the cadence and stride length. The average walk is about 100 to 120 steps per minute, while race walking can reach 180 to 200 steps, and the best race walkers take more than 200 steps per minute. The step length of an ordinary walk is generally 70 to 80 centimeters, the step length of a race walk can reach 90 to 110 centimeters, and the step of a tall athlete is about 120 centimeters.

Ordinary walking, each step generally takes seconds, while race walking only takes seconds per step, or even less. As a result, this increases the difficulty of alternating muscle tension and relaxation, which needs to be well addressed in training.

Step size and cadence are mutually restrictive. Increasing the stride size will affect the cadence, and increasing the cadence will also affect the stride size. In general, the cadence should be increased on the premise of ensuring a certain step length.

Increasing the step length too much will increase the burden and tension on the muscles concerned, exert too much physical strength, easily cause fatigue, and is not conducive to the acceleration of cadence. Increasing cadence relies on the strength of the leg muscles and the central nervous system, and its potential is relatively large.

The one-legged support is not the same as the two-foot support for race walking, and the one-legged support lasts much longer than the two-foot support. In order to speed up the speed of race walking, it is necessary to shorten the time of one-legged support and two-foot support, but shortening the two-foot support time is the main thing, and shortening the one-legged support time has no obvious effect.

Race Walking Rules There are two core rules for race walking. First and foremost, race walkers must always have at least one foot in contact with the ground. Secondly, the front leg must always be straight from the moment it hits the ground until the vertical position, and the knee joint must not be bent.

There are 6 9 full-time race walking referees to supervise the athletes. According to the rules, they cannot use any equipment to help them judge, and can only rely on their own eyes to determine whether an athlete has committed a foul. When a race walker sees signs of violating a race walker's technique, he or she should give a yellow card warning and report it to the referee after the match.

When an athlete travels in a manner that violates the rules of the race walking technique and exhibits a visible take-off or knee bending, the race walking referee must present a red card to the race walking referee. When the race walking referee receives three red cards from different race walking referees for the same athlete, the athlete is disqualified from the competition and the referee or the referee's assistant will show him or her the red card to notify him/her.

1. Leg movements.

Leg movements are the main part of race walking techniques. Race walking can be divided into two periods: one-legged support and two-foot support, and one-legged support has two stages: forward and backward pedal. When the body is in the vertical position, the supporting leg is fully extended, the whole foot is on the ground, the swinging leg is still swinging, the knee joint is slightly lower than the knee joint of the supporting leg, the angle between the large and small legs is slightly greater than the right angle, and the transverse axis of the pelvis is slightly tilted.

When the body's center of gravity moves forward beyond the vertical plane, the back kick begins. The swinging leg bends the knee and swings forward, driving the pelvis to rotate forward along the upper and lower axis, and the calf swings forward by relying on the inertia of the thigh swinging forward, gradually extending the knee joint, and landing on the ground with the heel first, thus increasing the stride length. When the heel of the swinging leg touches the ground, Yunda forms a support for both feet in an instant.

At this time, keep your legs straight to prevent your center of gravity from dropping. When the heel of the swinging leg hits the ground, the toe of the back press kicks off the ground immediately, thus ending the kick.

2. Movement of the torso and arms.

The shoulders and torso are aligned, and the legs are also slightly rotated along the longitudinal axis of the body to maintain body balance and enhance the effect of the back pedal. When swinging the arms, the elbows are bent at about 90 degrees, and the two hands and half-fists are easily and forcefully swung back and forth on the sides of the body. The forward swing generally does not exceed the midline of the body, and the height does not exceed the chin.

When swinging back, the elbow is slightly outward, and the upper arm is about shoulder level.

3. The movement of the center of gravity of the body.

In the process of race walking, when the body is vertical, the center of gravity of the body is at the highest point, and when the feet are supported, the center of gravity of the body is at the lowest position, and the trajectory of the center of gravity rises and falls. The change in the body's center of gravity is not only related to race walking technique, but also to speed. Try to prevent the center of gravity from leaving the trajectory of the straight line and swinging to the left and right.

Phenomenon. <>

Race walking is a good way to exercise the body, can make the body healthier, can also make the body better, race walking is a kind of aerobic exercise, need long-term long-distance training, so as to achieve a good **** effect, many people do not know the essentials of race walking, the following will introduce to you what are the essentials of race walking.

1. The essentials of race walking

The correct movement of race walking is very important, first of all, the leg action is definitely a very important link inside, which can be divided into one-foot support and two-foot support, when the body is in a vertical state, the leg of the back support should be completely straight, and the foot needs to be on the ground, so that the swinging leg can still be in a swinging state, the knee joint should be slightly lower than the knee joint of the straightened leg, the angle between the thighs and calves should be greater than the right angle, and when the center of gravity of the body moves forward, start to kick back, When swinging the legs and bending the knees to swing forward, drive the bone bida pelvis to rotate along the upper and lower axes, and the calves follow the thigh swing to move, so that you can slowly stretch the knee joint, and then increase the stride length with the heel, when the body is vertical in the process of race walking, the center of gravity should be at the highest point, and the center of gravity is at the lowest when the two feet are supported, the change of the center of gravity of the body has a lot to do with the lens technology, of course, it is also related to the speed of the race walking, to prevent the center of gravity from leaving the straight trajectory. In the process of race walking, the two shoulders and knees cooperate with each other, and the central axis rotation should be carried out with the action of the two legs, so that the body can maintain a balanced state, so that the effect of the back kick becomes stronger, and the elbow part of the arm is bent to 90 degrees when swinging the arm, and then the two hands are half fists, and the two hands are easily and forcefully swinging back and forth on both sides of the body, so that a good exercise can be achieved.

2. What are the benefits of race walking?

Race walking needs to swing the two arms very hard, the pace of walking is accelerated, race walking can play a role in exercising the chest muscles, back muscles, abdominal muscles, for the elderly population is more suitable, race walking can make the female menopausal syndrome be effectively improved, the uncomfortable problem and edema during menstruation are solved, and the appropriate race walking during pregnancy can also play a good role in relieving uncomfortable symptoms, but the intensity must be controlled.

The above is what you will introduce to you is what are the essentials of race walking, master the action essentials of race walking, which can bring a lot of benefits to physical health, race walking can make the body better, but also make the mental state better, eliminate the feeling of edema and fatigue, so you can often race walk to exercise.