It s best to balance your body and adjust your pace by swinging your arms on foot, right?

Walking is not just a leg exercise, but a full-body exercise, and it is important to balance your body and adjust your pace by swinging your arms. Control the rhythm, the best walking speed is to walk without panting, the pulse should not exceed 120 minutes, the back and shoulders are heavy, breathe deeply with the abdomen, touch the ground with the whole ball of the foot, displacement from the heel to the toe, and walk according to your own walking rhythm at all times, do not be fast and slow, stop when running, and try to maintain a uniform speed. At the beginning of the hike can slow down a little, so that each part of the body is warmed up first, there is a process of adaptation, 5-10 minutes before speeding up the pace, walking from the perspective of safety, team members should maintain a reasonable distance between each other, generally 2-3 meters, in the walking, to develop a good habit, concentrate on walking, do not laugh while walking, play and play, but also can not sing loudly, which not only distracts the attention of other team members, but also consumes their physical energy meaninglessly.

Walk on foot. The principle of rest during walking should also pay attention to the method, which is generally a combination of long and short, and short and long. You can massage the legs, waist, shoulders and other muscles by yourself or among the team members, or you can lie down and elevate the legs to let the blood from the congested legs flow back to the heart as much as possible.

Remember: Rest is proactive, not just lying down and resting. When I walked 100 kilometers, I walked in a team with six people, including the Indians and Jing Zhongyue, which was to take the initiative and take active rest, relax on time, and complete the 100-kilometer hike.

When hiking, you should bring enough drinking water, about 3 liters per person per day, according to the weather conditions, rather than less. If there is water supply in streams, lakes and ponds, ditches and rivers on the way, we must first observe the pollution of the water source, whether there are no human and animal activities, whether there are animal carcasses dumped next to the water, whether there is feces and caterpillar pollution, whether it is black and smelly, and according to the observed situation, take precipitation, filtration, segregation and other methods before drinking. Under normal circumstances, it is best to wipe your lips with a small amount of water droplets, and wait for 3-5 minutes before drinking when your lips are not numb and itchy, odorless and tasteless.

If possible, it is best to boil water for five minutes before drinking. Drinking water should be based on the principle of less and more often, and drinking water is also active, don't wait until you are thirsty to drink water passively. It is better to drink two or three small sips each time, if you are too thirsty, you can stay for a short time to drink water, increase the number of times you drink water, drink too much water at a time, the body can not absorb the waste of precious water, but increase the burden on the heart.

Adjust the pace on foot without swinging your arms, and pay attention to the stride length to maintain a constant speed;

At first, you can slow down a little bit, give each part of the body a chance to warm up beforehand, and after 5-10 minutes, increase the walking frequency. When walking uphill, the center of gravity should be in front of the ball of the foot, the body is slightly leaning forward, and the center of gravity is placed on the back of the foot when going downhill, while lowering the center of gravity, the body is slightly sagging, regardless of the uphill or downhill, for the location with a large slope, you should take the "zigzag" shape, try to avoid straight up and down.

The rest during walking should also pay attention to the method, which is generally a combination of long and short, short and long. It is best to take a short break on the way to less than 5 minutes, and do not unload your backpack and other equipment, and rest mainly while standing and adjust your breathing. It is better to rest for a long time every 60-90 minutes, and the rest time is 15-20 minutes, and all weight-bearing equipment such as backpacks should be removed for a long rest, and the breathing should be adjusted for 2-3 minutes while standing, and then sit down, do not sit down and rest as soon as you stop, which will increase the burden on the heart.

During the rest period, you or your companions can massage each other's legs, waist, shoulders and other muscles, or you can lie down and elevate your legs to let the blood flow back to the heart as much as possible. However, you can't take off your shoes, especially when you are walking long distances, your feet will be slightly swollen;

My personal recommendation is to use trekking poles, two, which will do more with less, especially when hiking with weights;

Exercise? I haven't heard of swinging arms.。。

Walking on foot is best done by swinging your arms to balance your body and adjust your pace, this is true.

Walking is a whole body exercise, not just a foot movement, and it is important to balance the body and adjust the gait by swinging the arms. Sink your shoulders, keep your back straight, and breathe deeply with your belly. The whole ball of the foot touches the ground, first the heel and then the toe.

The speed of the pace is the key factor that determines the effectiveness of the exercise, too slow speed is difficult to achieve the effect of the exercise, too fast may exceed the load of the body, easy to bring pain and injury. Therefore, it is best to vary from person to person, depending on age and tolerance.

The best speed is to walk and talk without panting, and pay attention to the pulse rate of no more than 90-120 minutes. Breathe evenly, avoid bifurcations, and be sure to breathe deeply.

This statement is true.

The basic principles and essentials of hiking: Hiking is not only a leg exercise, but a whole body exercise, pay attention to balance the body and adjust the pace by swinging the arms.

Control the rhythm, the best walking speed is to walk without panting, the pulse should not exceed 120 minutes, the back and shoulders are heavy, breathe deeply with the abdomen, touch the ground with the whole ball of the foot, displacement from the heel to the toe, and walk according to your own walking rhythm at all times, do not be fast and slow, stop when running, and try to maintain a uniform speed.

Hiking and walking skills.

1. Warm up. Be sure to warm up well before leaving, and slow down at the start. Before each activity, you must take the initiative to spend 5 to 10 minutes stretching and warm-up exercises. This is a must for a scientific method of exercise.

Spend less time preparing for exercise before the trip, so that the lungs can effectively absorb oxygen in advance, increase muscle blood circulation, and make the heart have an adaptation process to exercise, so that the body can adjust to the exercise state suitable for mountaineering and hiking. It can also prevent many end-of-the-path conditions and injuries.

Second, the law of travel time.

Travel at regular intervals and rest before fatigue. There are two types of hiking and hiking breaks: small breaks and long breaks. Whether it is a small break or a big break, such a pattern of mountaineering and repeated rest has only one purpose:

Prevent fatigue, allow the body to get enough rest, refresh the spirit, and make it easier to walk. Usually the hike is a 40 to 50 minute walk with a 10 to 15 minute rest.

3. Take the initiative to rest.

The best way to rest is to "rest before you get tired". In order to walk long distances more comfortably and safely, it is necessary to reduce the feeling of fatigue and save your physical strength until the end. However, if you take too many breaks and are too long, you don't know when you will reach your destination, which will be more tiring.

The speed of the person is equal to the product of the stride length and the frequency of the stride, i.e., v = f;

The frequency of the human stride when walking naturally coincides with the frequency of the natural swing of the arm, f = f;

The period of natural swing of the arm is t = 2 lg

t=1f and stride length are proportional to height, i.e. =kl;

The length of the human arm should also be proportional to the spike reflux, i.e., l = k l;

The above solutions are obtained: v=kgl

k l so choose c

The speed of the person is equal to the product of the stride length and the frequency of the step, i.e., v = f;

The frequency of the human stride when walking naturally coincides with the frequency of the natural swing of the arm, f = f;

The period of natural swing of the arm is t = 2 lg

t=1f and stride length are proportional to height, i.e. =kl;

The length of a person's arm should also be proportional to the elevation, i.e., l=k l;

The above solutions are: v=k

gl2πk′∝

l；Therefore, C