【Text, Pictures/Selected from the joint publication "Walking Well, Don't Get Older", author Ah Bao Yabo, Zhongshan Gongxiu]
Turns movement time into movement time"What is important is not the steps, it is the content of walking."
also mentioned on the cover of the book that "you can have three thousand steps in just walking for five hundred steps", and "a way of walking that can be used as a movement."
As long as you go this way, you don't have to do other sports specifically. Moreover, blood vessels, bones and muscles can become stronger and stronger.
The key points are as follows:
① Increase the stride by one centimeter② The foot and the foot are first touching the ground
③ When the foot is off, use the tip of the foot to push the body forward
④ Pull the elbow backward
for me to explain one by one.
The step is increased by one centimeterWe have also said before that the step is larger, just like the principle of stomp, it is necessary to use the thigh joint as the axial center to exert force, and to stabilize the whole body, which can better improve the effect of strengthening the muscle strength of the lower limbs than small steps.
Don't take big strides. For example, when walking in the park, it's like "trying to step up and watch in this straight line". Then, it is better to return to your normal walking pace, which should become an effective walking.
If it is indoors in a department store, you can also refer to the tiles on the ground, and walking slightly with a slight stretch is also very effective.
People want to walk as smoothly as possible, and when they hold something in their hands or are tired, they will instinctively reduce their strides. Just try once and you will know that the habit of exerting force is somewhat different.
Sometimes it feels that the right side is easier to exert force, while the left side requires more effort. This situation means that when the left foot is used as the axial heart, when the right foot is used as the axial heart, in order to keep the body stable, it will adjust it in a way that the center of gravity of the body is not easy to exert force.
The foot and the ground first"The foot and the ground first" means that when the foot steps out, you must follow the ground with the foot.
When people are tired, their pace will become smaller and they will not be able to follow the ground with their feet. Because this can reduce the movement of the feet. You don’t need too much movement when holding the ground with the entire foot. You can not only ease the impact of the body, but also avoid moving the muscles to achieve balance.
The foot is followed by a switch, which can absorb impacts, calmly move the center of gravity of the body to the front, retract the necessary muscles, and achieve high energy conversion efficiency walking.
When the foot is leaving, push the body forward with the tip of the foot.First deliberately follow the foot with the foot, then try to deliberately use the tip of the foot to rest on the ground.
This is a point of pushing the body forward, using another foot to push the body forward, that is, "push off". When you jump far away, it is very important to put your foot on the push off on the ground the moment you jump up.
If you can do this "push off", you can push the body forward.
It may be a bit difficult to do this every time you walk, you can try it ten or twenty times first.
The elbow pulls backwardsThe older you get, some of the functions will decline, which includes "body stomping".
When walking, the upper body (scapula strap) and the lower body (bone plate) will move in different directions. This movement is the driving force for progress.
After the age of age, the softness of the body will become worse. In addition, some people feel pain when they move their body and waist, or they will lose balance. After muscle strength declines, in order to keep your body stable while walking, you cannot move your body.
The inability to move greatly is also a strategy to stabilize the body. Therefore, when the body cannot move, the walking speed and stride will become smaller.
By urging your hands, letting your body move left and right, not only makes your body move forward, but also a driving force.
I suggest not to focus on moving your hand forward, but to push backward. Because I think many people seem to move their hands forward.
Of course, moving forward also has an effect. However, a little bit of adjustment will increase the body's rotation strength.
Trying to pull your elbows back slightly, it feels like you can't pull it. This is because the angle of the shoulder moving back is only about thirty degrees at most. So pull your wrist back and your body will naturally move left and right.
It is not easy to move the body. Moving the body will make the vision move left and right, and the body will become unstable, or some may feel pain due to lumbar spine deformity.
Don't force it when it hurts. If it doesn't hurt, slightly push your hands back and try your best to make your body move.
After trying this way of walking, you should feel very tired, but fatigue means that there is a certainty that it will cause burden on your body. Even if you only walk for fifteen minutes, it is a big movement.