Walking can be said to be the most convenient and gentle aerobic exercise, and you can exercise at any time by wearing sports shoes.
However, you who regard walking as a fitness method are likely to have been doing “ineffective movement” all the time.
To walk, we must mobilize the strength of the trunk
The torso refers to the center of the body. If the human body is compared to a tree, then the trunk is the trunk, and the arms, legs, fingers and toes are equivalent to branches extending from the trunk.
Compared with the arms and legs, the main feature of the torso is the accumulation of larger muscles, such as the trapezius muscle of the scapula, the abdominal muscles and back muscles that support the spine, and the gluteus maximus that supports the weight. These muscles can generate tremendous power and become the driving force for human activities.
In addition, the torso is connected to the arms and legs. If the torso can be used effectively, the burden on the limbs can be reduced and a series of positive changes can be produced in the body.
◆ Posture correction: When using the torso when walking, it will naturally make the correct posture with the shoulder blades clamped inward and the chest opened, so as to avoid hunchback, waist and leg weakness, etc.
◆ Calories burned: The large muscles of the trunk consume more calories. Correctly mobilizing the trunk can help enhance the weight loss effect.
◆ Relieve pain: Support the body weight evenly through the torso, which can reduce the burden on the waist and knees. At the same time, it can relieve neck tension and prevent shoulder and neck stiffness.
You may have been “walking ineffectively”
Wrong walking posture will not only cause ineffective exercise effects, but may also affect the trunk muscles and cause discomfort such as waist and leg pain.
Misunderstanding one
Humpback
◆ Common crowd: people who sit at desk for a long time, people with chronic shoulder stiffness and low back pain.
When the chest is contained, the stretched space of the lungs is “squeezed”, and the breathing will become short, which easily affects the cardiopulmonary function. It may also cause shoulder and neck pain, back pain and other problems in the long term.
Misunderstanding two
Body tilt
◆ Common crowd: People who are accustomed to carrying heavy objects with the ipsilateral hand, those with bone irregularities and those who have experienced fractures.
Many people don’t stand upright when they walk, and they skewed forward and backward or left and right sides. Such a posture can easily cause back pain and also affect the speed of walking. You can usually pay attention to which side of the heel wears more severely.
Misunderstanding three
Excessive waist
◆ Common crowd: women with insufficient abdominal muscle strength and wearing high heels.
At first glance, the lower back of this walking posture is straight, but a closer inspection reveals that the waist of this type of person is in a state of excessively forward. Many women with weak abdominal muscles will exert excessive force in order to maintain a beautiful posture, causing the waist to move forward.
Misunderstanding four
Walk on the outer horoscope or round legs
◆ Common crowd: those with stretched lateral thigh muscles, pelvic relaxation, and fighting athletes.
The cause of the outer horoscope is mostly related to walking habits, that is, the center of gravity is moved left and right when moving, so the toes are used to roll outwards; people who walk with looped legs generally have their legs bent outward or start to spread out from the base of the thigh, open outward from the knee area.
A set of scientific “trunk walking method”
Korean professional running coach Kim Chee-yeon believes that whether it is daily walking or taking a walk to exercise, rational use of the torso can relieve fatigue and achieve a more effective fitness effect.
The first step: swing arm
The starting point for walking is to move the shoulder blades and swing the arms. The arm is not so much “swinging” backwards as it is “pulling”, so that the scapula on the side being pulled can be fully moved.
Once the scapula gets exercised, the body feels a lot easier when walking and running.
Step 2: Move the pelvis
By swinging the arm to pull the elbows and shoulder blades, the linkage effect makes the pelvis tilt forward naturally, and the legs move forward with the pelvis.
Step 3: Landing
Keep your body axis straight, keep your toes straight forward, avoid the inner or outer halves, and pay attention to the upper body on the top of your legs when your feet are on the ground.
Step 4: Move the center of gravity
The key to this step is that when landing, the heel must first contact the ground, then pass the outside of the sole of the foot, and finally the first metatarsophalangeal joint is the first metatarsophalangeal joint that completely touches the ground.
In this way, the center of gravity of the entire foot can be moved, the inner thigh and calf muscles can be fully stretched, and problems such as toe valgus can be prevented.
Complete walking method
If it’s hard for you to keep up with fitness for a long time, then walking is an excellent choice.
Only if master the correct walking posture and method, you can achieve the purpose of exercise in daily walking.
Comments