Gain three jin during the Spring Festival? There are tricks for healthy and slimming

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It is an aerobic exercise between walking and race walking, which originated in Europe, which can enhance the function of the heart and blood vessels. Only scientific walking can give full play to the maximum health benefits, which requires us to learn the correct healthy walking posture. The basic essentials of walking posture include 16 words, body upright, curved arm swing, axis torsion, reasonable stride. The body stands upright on the basis of natural walking: raising the chest, straightening the waist and back, relaxing the neck and shoulder, gently tucking in the abdomen, slightly adducting the lower jaw, looking straight in front of the eyes, "02 curved arms and hands to relax, such as holding an empty fist." when swinging upward, it does not exceed the shoulder, when swinging downward, it does not exceed the waist; the torso twists naturally on the midline of the body. The purpose of axis torsion is to strengthen the waist exercise, reduce the waist-to-hip ratio, 04 reasonable step when the heel first hit the ground. The thigh muscles take the initiative to drive the calves to keep up. A more reasonable stride = height × 0.45, the degree of torsion of the waist will increase.

Source: workers' Daily

Gain three jin during the Spring Festival?

Teach you a way to deal with "post-holiday fat"!

As long as we learn a little habit in life, we will have a "fat three jin".A weapon of confrontationAnd can also be energetic and energetic into the new work and life, that is"healthy Walk".

However, walking is not a normal walk, but a kind of walking that originated in Europe.An aerobic exercise between walking and race walking.

Research shows thatWalking can enhance the function of the heart and blood vessels, strengthen muscle strength, flexible joints, and promote blood circulation and metabolism.It is beneficial to the control of blood pressure, blood sugar, blood lipids and body weight.Eliminate mental fatigue, stabilize mood, improve study and work efficiency.

Only scientific walking can maximize health benefits and avoid unnecessary injuries. That's what we need.Learn to walk correctly and walk scientifically.

Walking posture

The basic essentials of the walking posture are 16 words: "body upright, curved arm swing, axis torsion, reasonable stride."

01

Body upright

On the basis of natural walking, raise your head and chest, straighten your back, relax your neck and shoulders, gently tuck in your abdomen, adduct your lower jaw slightly, and keep your eyes looking straight ahead.

02

Curved arm swing

Relax hands such as empty fists, elbows naturally bent 90 °; arms on the shoulder axis, natural swing back and forth; swing hands upward do not exceed the shoulder, downward swing does not exceed the waist.

03

Axle torsion

With the arm swing, the torso twists naturally on the axis of the midline of the body. The purpose of axial torsion is to strengthen the exercise of the waist and reduce the waist-to-hip ratio.

04

Reasonable stride

When walking, the heel hits the ground first and gradually transitions to the toe; the toe is facing forward, and the thigh muscles take the initiative to drive the calves to keep up. Reasonable stride = height × 0.45. For example, for people with a height of 1.6 meters, the best stride is 72 centimeters, and for people with a height of 1.7 meters, the stride is preferably 77 centimeters.

There are two benefits of striding:

First, after the step is bigger, the twist of the waist will increase.In turn, it will better exercise the waist and abdomen.

Second, striding can mobilize 70% of the muscles of the lower limbs, so that the exercise intensity is enhanced.It can not only burn more fat, but also promote the blood circulation of the lower limbs and improve the metabolic ability of the body.

In addition,Pay attention to warm-up before walking and stretching after walking.

Be sure to warm up before walkingSuch as moving knee joints and ankles, jogging in place, etc., which can improve the excitability of the body and the flexibility of jointsMaximize the prevention of sports injuries, especially chronic injuries.

Gain three jin during the Spring Festival? There are tricks for healthy and slimming

Don't stop immediately after the walking, you can stretch your body.Relax the muscles, ligaments and nerves of the body, enhance the flexibility of the body and reduce the hardness of the musclesIt helps to relieve exercise fatigue.

So, from today on,Let's start science. Let's go!

Source: CCTV news client