Benefits of walking
Walking is a very gentle exercise. It not only brings you health, but also brings you a slim and graceful body.
Brain: Refreshing and happy.
When walking, you should choose a quiet route and properly meditate in a good environment, such as imagining yourself walking in the coveted European castle garden, surrounded by rose gardens and flying butterflies... Such meditation helps to relax body and mind.
Lung: Enhances lung function.
When walking, try to choose a route with more plants, and pay attention to adjusting the breathing, because in this process will increase the amount of lung ventilation.
Back: Strong back muscles to strengthen the spine.
Walking improves both the stretching of the back muscles, the flexibility of the spine, and the pain in the lower back caused by sedentary.
Heart: Lower blood pressure.
Walking is an aerobic exercise that enhances blood supply to the heart and lowers blood pressure.
Gastrointestinal: Helps gastrointestinal motility.
Walking can promote gastrointestinal motility, but it is advisable to take a walking exercise 1 hour after a meal.
Walking experience sharing with you
Don't go in three steps and make two steps, which will increase the burden on your knees and cause fatigue or even injury.
Walking at a constant speed is the most energy-saving and helps to maintain a good mentality, while the rush to walk for a while is more tiring.
Walking on hard ground such as concrete pavement, asphalt pavement, and slate pavement is more labor-saving and safer than walking on grass, wetlands, and river beaches.
It is better to go around and not to go snow and grass slopes, this is to ensure their own safety.
In order to make walking easier, please make the following preparations
Dress yourself up for both walking and beautiful, and become a moving landscape in the walking landscape.
Prepare a Walkman and take the music with you to avoid feeling lonely while walking.
Find a partner and persuade him to walk with you. Boyfriends and male colleagues are the best choices, which will help you to supervise and progress together.
Walking with your parents is also a good choice, so take this opportunity to get close to your parents.
Develop an exploratory walking program to conduct a walk-through survey of areas of interest to you, so that you can exercise your body and get the most informative information.
Choose a place where the stars often go in and out, and maybe one day they will be full of stars with a long-awaited star.
Develop a reasonable degree of penetration
4 weeks constitute a unit, based on the first week, starting from 15 minutes a day, 5 days a week, 2 days of rest can be interspersed. After 5 minutes per week, the total goal of the final walking will increase from 60 to 75 minutes per week to 125 to 150 minutes.
Aerobic five-step walk
Professional walking exercises will of course give you immediate results.
Stride: The hind legs are forced to lift, the front legs are lifted up, and the muscles of both legs are forced. It is a veritable aerobic metabolic exercise.
Weight loss walking method: hands crossed the pillow behind the head, chest, heel to the ground, toes as far as possible to avoid lifting the hips. There may be a tingling sensation at the beginning of the heel, which indicates that you need to do this exercise more. This method can make you skinny and more beautiful while improving the circulation in the body.
Raise your hand: Raise your hands and spread them slightly on both sides. This walking movement can effectively exercise the neck muscles and relieve cervical pain.
High leg lift: Every step, bend your knees, raise your thighs, exercise your psoas muscles, and shape your hips.
"Bounce": Ten toes are forced, and one foot in contact with the ground should have a "grip" action, and it feels like you are bounce yourself. This method can effectively promote microcirculation in the body.
Choose professional shoes
Take a walk when trying on shoes to try out some subtle discomfort. In general, shoes that give people the feeling of being caught are the most comfortable shoes.
Appearance of shoes: shallow mouth, low help.
Shoes material: The shoes are light and breathable.
Sole: good support, non-slip, wear-resistant.
Walking warning
When there is headache, dizziness ; difficulty breathing ; vomiting ; cold sweat ; strong palpitations ; sore throat ; pale face ; unconsciousness ; arm pain ; foot trouble ; back pain, low back pain ; foot cramps or severe pain ; chest pain, There is oppression ; the number of heartbeats exceeds the age of +80 ... You should stop walking immediately, otherwise it will endanger your health.
Stick to walking
Developing good walking habits is an effective way to get healthy, let us further understand walking and implement it into life.
Walking away
1 , do not greedy for a long time, greedy, pay attention to timing quantitative.
2 , think more about the effect after walking, to enhance their confidence.
3 , should pay attention to the nutrition of three meals a day.
4. Don't be reluctant when you feel unwell.
5 , in order to increase the fun of walking, you can carry a digital camera to record interesting pictures in walking.
6. Record the results with a pacer and motivate yourself.
7. Treat yourself to a small item that is helpful for walking, such as a watch that can measure blood pressure.
8. Change the route from time to time, try to find a healthy New World, and try to draw a walking map after returning home.
9. Swear to your relatives and friends that you must go on and swear by yourself.
10 , participate in walking activities or sports competitions to verify the results of walking.
Walking to improve sports
Holding a dumbbell to walk: The average person chooses a dumbbell of 0.5 to 1 kg . The speed of the first walking should be slowed down, and then gradually increase after the adaptation.
Walking with a bag: When choosing a backpack, you should pay attention to the fact that the backpack should not contain angular weights. The total weight is also 2 to 3 kg . The shoulder strap should be wide and soft.
Walking in the water: Because of the buoyancy of the water, the weight on the waist and knees is much less than that on the land, and the resistance of the water can increase the amount of heat consumed during walking.
Tied with a sandbag to walk: Because the weight of the ankle is heavy, it increases the difficulty of walking, so as to achieve the purpose of exercising leg muscle endurance.
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