Five methods of pattern walking

Many people will do some proper exercise to keep healthy. Exercise is an important way for us to keep our body function. Only moderate exercise can make us full of enthusiasm for life. The importance of sports to the three high people is self-evident. Let's take a look at five methods and knowledge of synchronous walking.

Five kinds of tricks 1 1, ordinary moves.

Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.

2. Fast walking method

Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can refresh you.

3, quantitative walking method

Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.

4. Swing arm walking method

When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.

Step 5 walk on the abdomen

Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.

Avoid: the wrong walking posture makes you fat.

Although walking can be stovepipe, OLs must pay attention to the correct walking posture. If you insist on walking in the wrong posture, it will be counterproductive.

Walking and kicking: fat legs! When you kick, your body leans forward. When you walk, you only kick your toes to the ground, then your knees bend and your heels lift. Therefore, when walking, the waist rarely contributes, much like taking a small step. If you have the habit of kicking around, you'd better be careful not to make your whole leg fat.

Walking or tiptoeing: cause radish legs! Feet stay on the ground longer than people who walk with their feet. When they walk, their body weight will press on their toes and then lift them up. In the long run, it will lead to more and more developed calf muscles, and then annoying radish legs will appear.

Walking inside the figure of eight: causing O-legs! Many Japanese women walk with an internal character. Isn't it cute? However, you know that this kind of walking with an inner figure of eight will cause O-shaped legs for a long time.

The external eight-character walking method: produce X-shaped legs! If you have the habit of walking with the figure of eight, please note that the figure of eight will make your knees outward, make you feel unattractive, make your legs ugly, and even produce X-shaped legs.

Five methods of pattern walking 2 1. Pay attention to the Yongquan point on the soles of your feet when you walk. If you feel a slight fever on the soles of your feet, the effect is the best, which helps to improve symptoms such as neurasthenia and insomnia. Old people should always pay attention to the surrounding environment when walking, and don't be careless, so as not to fall and get hurt.

2, constantly adjust the speed, that is to say, you can run for a while during walking, and then return to the state of walking and cycling. Variable-speed walking can mobilize more muscles to participate in the exercise process and better exercise cardiopulmonary function.

3. Extending the stride and increasing the stride when walking can make the legs and hips exert more force and burn more calories.

Walking on the mountain can exercise the muscles of the back, buttocks and thighs better than walking on the ground. Climb the mountain and walk 15 minutes, and then return to the starting point at the same time. However, it is best for the elderly not to try too big a slope to avoid damaging the knee joint.

5. Pat your arms and ears. Clapping your hands before and after walking, patting the gallbladder meridians on both sides of your body, patting your ears and patting your arms are all good auxiliary actions, which can promote the smooth flow of meridians and the harmony of qi and blood.

6. Before going out with a heavy load, take two larger plastic bottles from home and fill them with water to make simple dumbbells. Holding one in each hand, keeping the left and right weights consistent, also has a great effect on the gait balance of the elderly.