The best practice is worse than walking. Walking is the most cost-effective sport, and it is also the simplest way of longevity. According to Taiwan’s “Healthy” magazine report, walking is not just a simple and tedious walk, but can be changed according to individual needs, and various methods can be achieved. Expected exercise effect.
●Improve mood
Even if you walk for 10 minutes, your body can be as energized as you are charged. If you want to adjust emotions and seek happiness, you may wish to exercise in the following two ways.
Feeling the land with your feet. First, focus on your feet, feel the process from the heel to the tiptoe stepping on the ground for at least 2~3 minutes; then turn your attention to the breath, the body stretches up as much as possible, as if someone is up Pull you up to increase lung function; inhale air while thinking about breathing in new energy, and imagine vomiting tiredness and soreness when you exhale. Take a walk for at least 10 minutes to relax the tension.
Take a walk in the mountains. Get close to nature for 5 minutes to invigorate the mood and bring positive energy. On weekends, go hiking in the suburbs. There is less disturbance in nature. It helps to improve memory and attention than walking in the city.
● Health and disease prevention
Most people walk at a fast pace and pose too casually. They have little effect on improving muscles and endurance, but the continued high-intensity brisk walking has a heavy burden on the middle-aged and the elderly. If you want to keep fit, you can try Japan's Shinshu University. A method recommended by professors is not only able to enhance muscle strength and endurance, but also to reduce the three heights and promote sleep. It also helps the elderly to prevent organ syndrome and is less susceptible to inflammation.
Interval walking. Slow walking and fast walking are changed every 3 minutes, and the cycle is performed. When walking, the speed keeps about 70% of the individual's fastest pace, that is, the degree of physical sensation is slightly difficult. When taking a walk, the jaw is closed and the jaw is closed. Look forward to 25 meters; step forward, heel first to the ground; elbows bent 90 degrees, waving back and forth. 5 to 10 times a day, a total of 30 minutes to 1 hour; more than 4 days a week for 5 months. Xuan Bo, professor of the Department of Health Sciences at Xi'an Sports University, reminded the elderly with weak legs and legs that the center of gravity is unstable and poorly balanced. When walking, the arms should be thrown away, and the pace should be gradually slowed down. Let's go for 3 minutes and change it to 2 minutes. Divide it into multiple times every day.
● Weight loss
Brigham Young University research shows that exercise in the morning can reduce appetite. Taking a 45-minute walk before a meal can help you to lose weight. If you want to achieve a better slimming effect, you can refer to the following two walking methods.
Sprint and go. After warming up for 5 minutes, do your best to walk for 10 minutes; then turn back and go quickly, but slow down as you return to the starting point. The whole exercise process can burn about 175 kcal.
Take a walk in the lower abdomen. While walking, focus on the abdomen. Stretch the lower abdomen firmly. Raise the leg to the height of the navel as far as possible. When one leg crosses forward, the buttocks should also move forward immediately. At least 10 minutes. This will make Torso rotation is very effective in reducing belly.
● stretch bones
After sitting for a long time, back pain, often feeling stiff, may wish to try the walking method provided by California sports medicine expert Su Ke.
Lift the shirt method. While walking, arms crossed at the waist, then slowly lifted up to the chin, as if to take off his shirt; then straighten his arms, reach the apex and slowly put his arm to relax the shoulders. Actions can stretch the spine, stretch muscles, and prevent bending over.
● Shape the curve
There are some minor changes in the walk that can turn the walking into a full-body movement, carving the curves of the hips and legs.
Walking slopes. Take a walk for at least 16 minutes in a sloped area, or increase the slope of a treadmill. Fly on it for 25 minutes. You can make your hips curled. You can also warm up for 5 to 10 minutes. , And then climb uphill and downhill repeatedly, 2 minutes each time, until you feel sore muscles in the buttocks, then slow down and walk for 5 minutes. ▲
