How to walk is the real race walking? What is the best way to strengthen the body?

Posture: Eyes forward, shoulders relaxed, chest up, abdomen tucked in, keep the ear tips, shoulder peaks and femur on the same vertical line.


Arm movements: hold empty fists with both hands, bend the elbows at 90°, and swing back and forth alternately. When swinging forward, the hands do not exceed the shoulders; when swinging backward, the hands do not exceed the waist, and the elbows do not swing out.

Leg movements: both feet toe forward. Right foot forward, heel first, body weight forward, right foot full foot on the ground, while the left foot heel up, step forward. Both feet alternate forward.

Stride length: a reasonable stride length = height × 0.45. People who often race walk, you can properly increase the stride length to half of your height, properly increase the stride length helps to improve the exercise effect.

Walking intensity: In order to improve your physical condition, you should focus your time on walking. A moderate level of walking, lasting about an hour, can show significant results.

According to statistics, young adults (30-50 years old) can increase the intensity of walking from an average of 7,000 steps/day to 10,000 steps/day in about 4 weeks, resulting in a significant reduction in waist circumference.

For those who lack exercise, a gradual increase in walking intensity to more than 8,000 steps/day can significantly reduce blood pressure and triglycerides after 50 days, while the effect of walking intensity less than 6,000 steps/day is not significant.

The average walking distance is about 4.6 kilometers and the number of steps is about 6600.

Generally speaking, insisting on walking 10,000 steps a day, and including at least 6,000 steps, should be the most reasonable exercise intensity for most people.



Race Walking Process.

A complete race walking session includes: race walking before the warm-up exercise, race walking activities, race walking after the stretching exercise. A complete race walking process, can effectively prevent sports injuries, to ensure that the normal conduct of sports, to promote physical recovery after exercise.

Warm-up exercises before walking: generally use dynamic stretching movements. Warm-up exercises before the race can effectively improve the speed of neural response, increase heart rate, improve joint flexibility, enhance the flexibility of the body, for the official race to prepare the body.

Stretching exercises after the race: generally use static stretching movements, through flexion and extension movements, as well as with deep breathing, etc., to promote the return of blood to the lower extremities of the heart, to ensure that the body's oxygen replenishment after the race, in order to prevent the occurrence of hypotension, cerebral anemia after exercise. Stretching can make the human body from the tension to the quiet state, promote the body's recovery, to ensure the effect of exercise.

Like walking but do not have the perseverance? Do not want to walk so far? No matter, you can choose to exercise indoors, treadmill, yoga are good choices.

About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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