What are the technical movement requirements for brisk walking?

The basic movements are as follows:

First, look up and look ahead, slightly straighten your chest, and tuck your abdomen slightly;

Second, the pace should be relaxed and steady, natural and rhythmic, the center of gravity of the body falls on the front of the balls of the feet, when landing on the ground, the heels are first, the toes are behind, and the swing of the arms should be natural, not too high, not too low;

Third, breathe naturally or rhythmically with the pace, and do not walk out of breath.

Walking in place is basically the same as outdoor walking exercise, and has the following functions:

1. Enhance heart function.

Long-term in-place exercise can make the normal heart beat slower and stronger, and the toughness and strength of the heart muscle are greatly increased, which is not only beneficial to adapt to the needs of exercise, but also to better cope with emergencies. At the same time, it improves the blood circulation of the coronary arteries to a certain extent, thereby reducing the occurrence of myocardial infarction and heart failure.

2. Improve vascular function.

Promote blood circulation, enhance the elasticity of blood vessels, and reduce the occurrence of blood vessel wall rupture; The occurrence of cardiac and cerebrovascular accidents can be reduced due to the reduction of triglycerides and cholesterol accumulation in the arterial wall and the formation of plaque.

3. Promote metabolism.

Walking in place for long periods of time increases energy expenditure. For example, lowering blood sugar can reduce the conversion of blood sugar into triglycerides, which is extremely beneficial for diabetes and obesity; Promote the utilization of excess fat and enhance muscle strength, so that the proportion of body fat and muscle is more reasonable, thus reducing a series of complications caused by diabetes and obesity.

4. Improve joint function.

Walking in place is an exercise that requires weight bearing, so it is especially helpful for improving the function of bones and joints in the lower limbs. Especially for the elderly, long-term walking in place can help slow down and prevent osteoporosis and delay the occurrence of degenerative osteoarthropathy. In addition, it has the effect of relieving symptoms and improving joint mobility for patients with rheumatoid arthritis to a certain extent.

Walking is a walking exercise that focuses on posture, speed and time for the purpose of promoting physical and mental health, and it walks at a speed and amount that is somewhere between walking and race walking.

The characteristic of brisk walking is that the method is easy to master and is not prone to sports injuries; Not limited by age, time and venue, people of different ages can exercise anytime and anywhere according to their own time; The sports equipment is simple, just a pair of comfortable and fitting sneakers; Walking in a good natural environment not only exercises the body, but also appreciates the natural beauty, promotes interpersonal communication, and cultivates the body and mind.

Walking is based on natural walking, the torso is straightened, the abdomen is tucked, the chest is raised, the head is raised, the elbow joint is naturally bent with the acceleration of walking speed, and the shoulder joint is the axis of the natural swing of the arm back and forth, while the leg is facing forward, the heel hits the ground first, transitions to the forefoot, and then pushes off the ground. When walking, the upper and lower limbs should be coordinated and accompanied by deep and even breathing.

The speed of brisk walking is the key factor that determines the effectiveness of exercise, and it can be divided into slow walking (about 70-90 steps per minute), moderate walking (90-120 steps per minute), brisk walking (120-140 steps per minute), and very fast walking (more than 140 steps per minute).

Improves cardiorespiratory fitness and endurance – prominently by reducing heart rate when exercising at rest and under equal load, as well as increasing lung capacity, can reduce the risk of cardiovascular disease and cardiac emergencies, as well as reduce their severity if they occur;

Change blood quality - increase the whole blood volume, reduce the viscosity of blood, increase the ability of red blood cells to carry oxygen, increase the blood flow of tissues and organs, effectively prevent the occurrence and development of arteries, and also prevent the occurrence of complications such as cerebral thrombosis and myocardial infarction;

Regulates vascular function - brisk walking can increase the number of capillaries, improve peripheral circulation, reduce hypertension at rest, improve coronary circulation, and reduce risk factors for atherosclerosis.

On the basis of natural walking, the torso is straightened, the abdomen is tucked, the chest is raised, the head is raised, and the elbow joint is naturally bent as the walking speed increases.

Walking is a kind of exercise between walking and race walking, advocating to improve the balance of the limbs by striding forward and walking quickly, it is not limited by age, gender, physical strength, etc., and belongs to low-input, high-output aerobic fitness exercise.

Scientific walking training can stimulate the hematopoietic function of human bone marrow, increase the content of red blood cells and hemoglobin in the blood, enhance the function of the human oxygen delivery system, thereby improving the working state of human respiratory, cardiovascular and central nervous systems, and enabling people to have the ability to cope with various psychological pressures.

How to walk correctly, calf muscle stretching walking tutorial, have you learned?

Turning the torso to get rid of belly fat The average person rarely twists and turns the torso when walking. And for those who want to shed belly fat, it is necessary to turn the torso while walking. The specific method is to swing the bent arm to drive the shoulder to swing back and forth, the left arm to swing forward to drive the left shoulder forward, and the right arm to swing forward to drive the right shoulder forward, so as to make the waist and abdomen better moving, killing two birds with one stone.

The correct one should be like running, and the swing amplitude of the bent arm should be large, and when walking, people's arms are basically straight arm swings; Whereas, when running, it is a bent arm swing. Walking also requires a swing of the bent arm, i.e. a 90-degree angle between the upper and lower arms. The centrifugal force of the straight arm swing is too high in the process of traveling, which will lead to poor blood return, especially in the elderly, and there may be numbness and swelling in the arm, which will affect the peripheral nerves.

The swing of the bent arm avoids this problem. During the swing, the arm swings back and forth along the side of the body, and the amplitude is slightly larger to better exercise the upper limbs.

Upper body: the back is straight, the eyes are forward, the neck and shoulders are relaxed, the chest is erect, the elbows are slightly bent, and the arms are naturally hanging and swinging, tightening the lower abdomen. Lower body:

Raise your hips, tighten your pelvis, straighten your knees, face straight forward, heels to the ground, roll to the ball of your forefoot, and end with your toes lifting off the ground. Breathing should be rhythmic, generally two steps, one exhale, two steps and one inhalation.

My mom goes out for a walk every night and has made it a habit for me to walk in the right way to walk from the side, with the upper peak of the ear (the tip of the ear), the acromion (shoulder head) and the greater trochanteric convex point (hip axis) in a three-point line. This is done to avoid hunchback, create a good upper body posture, and relieve back fatigue and loose back muscles. At the same time, the chest cavity can be opened, allowing for smoother breathing, increasing blood oxygen, and protecting the health of the circulatory system.

The length of the stride is determined by the height: the height is the most reasonable stride height , that is, close to half the height of the height. Too little stride can lead to too thick calf muscles, and at the same time, it is easy to feel sore, which makes people feel tired. Excessive stride length will have a greater impact on the knee joint.

Keeping your torso straight, take a step forward with your heels on the ground first. Then, squat down until your knees are at a 90-degree angle. Too much push forward of the knee.

You stretch your other leg out behind your body and bend your knee, but don't touch the ground with your knee. Then squat up rhythmically (like taking a step forward) and then alternately squat forward with your legs.

Stand upright with your feet together and hold a dumbbell on each side of your body with your arms hanging naturally and palms facing each other. Keep your eyes straight ahead the whole time. Don't lean your torso too forward, and you should keep your spine neutral and stable the whole time.

Don't appear hunched over. Make sure that your knees are aligned with the direction of your toes, and do not clamp your knees and buckle them inward.

My rule of thumb is to keep your feet parallel as much as possible, and you must not be out of eight. Heel to the ground, and kick the ball of the big toe of the foot hard when you leave the ground.

When conduction comes up, the inside of the whole leg is pushed backwards to the inside of the groin, and the outside is naturally relaxed. The buttocks are tightened and slightly upturned, the pubic bone is downward, the head is raised slightly, the chest is slightly raised, and the feeling from the pubic bone to the throat is like a rubber band being straightened. Hands swing naturally at the sides.

The steps of the action essentials of starting to change to positive steps are as follows:1. First of all, it is the password of the positive step, which is divided into pre-order and moving order. The word forward step is a pre-order, and walking is a moving order.

When you hear the start, first prepare your body and lean forward. When you hear the order to go, you take a step forward.

2. When you hear that you are walking, take your left foot forward about 75 cm first. Step fast and press down on your toes. Keep the balls of your feet parallel to the ground. The most important thing when training is to pay attention to the neatness and rhythm of the team.

3. Remember to control your pace when you are walking in training. This is also a mistake that many instructors tend to make when training the right step. At the same time, the forward arm swing and kick are also practiced separately, and the effect will be better when combined at the end.

Impact-free actionIt is to keep both feet off the ground, such as half squats, lunges, etc.

Low impactIt is a small range of movements, such as stepping, slotting, V-step, parallel step, stepping to the ground, etc.

High impactIt is a large number of movements, such as running, pony jumping, jumping jacks, etc.

The basic step is the most basic unit of calisthenics movements, and it is an important part of calisthenics exercises.

The basic steps of calisthenics are divided into three categories: non-impact steps, low-impact steps, and high-impact steps according to the impact force on the ground during human movement. Therefore, the basic step training mainly includes three categories: non-impact pace combination training, low-impact pace combination training, and high-impact step combination training.

Basic footwork for calisthenics:

Traditional low-intensity pace. Lift your legs in place in turn, alternately landing on the ground, requiring a landing cushion, transition from toes to heels, and place your toes parallel and facing forward. Tuck your abdomen and stand on your waist, and bend your knees and bend your knees.

First, teach Sou Sun Yu to slow down the stepping action, experience the knee bending and bending technique, and then practice the stepping action at a normal speed. Practice the different forms of stepping (e.g., one-step step, side-by-side step, V-shaped step, step step, etc.) to fully feel the flexibility of the step.

Step in different directions to move your body. One foot step forward, the other foot on the front leg, and then back in turn. Take a step forward with your left foot, bend your knee, lift your right foot slightly and fall back to its original position, then take another step back with your left foot, and lift your right foot again slightly and fall back to its original position.

Take one step sideways, bring the other foot together, bend your knee to the ground, and then step in the opposite direction.

Step one foot to the side, cross the other leg behind it, bend the knee slightly, and then take another step to the side with the front foot and bring the other foot together. Stand with one leg slightly bent at the knee and the other leg on the tip of your toe or heel touching the ground (front, back, side): then revert to a leg-side upright position.

Have proper shoes, sportswear, and timely hydration.