In training movements, each movement has its own uses and benefits. Therefore, when doing an movement, you need to first understand the purpose of the movement, so that you can train better. Walking in place is an effective action. Although it is simple, it has great benefits. So, what are the benefits of walking in place every day? Let’s take a look!
The benefits of walking in place every day
The walking movement mainly exercises our legs, buttocks, and arm muscles, because when doing During this action, our legs are constantly moving forward, so our leg muscles can be effectively stimulated and exercised, thereby achieving a good slimming effect. Our arms can also achieve a certain exercise effect during the arm swinging process, and the buttocks can have the effect of lifting the buttocks because raising the legs has a tightening and stretching effect on the buttocks.
Correct posture when walking in place
1. Head posture
Raise your head slightly, look straight ahead, and relax your head and neck muscles.
2. Arm posture
Keep your chest up, your abdomen in, your elbows flexed, your shoulders slightly raised, your arms bent at 90 degrees, and swing back and forth naturally. When swinging forward, your hands Slightly inward, and when swinging backward, the elbows are slightly outward, so that "the elbows are not exposed when swinging forward, and the hands are not exposed when swinging back."
3. Leg posture
When swinging the lower limbs forward, lift the thighs forward and upward as much as possible, so that the feet are at least 20 cm above the ground. This can make the abdominal muscles tense, lift the inner belly, and make breathing even, slender, full and rhythmic.
However, leg raising should be moderate, and you cannot blindly pursue stride length and frequency. Increasing the stride length will inevitably lead to a longer time in the air, greater fluctuations in the center of gravity, and heavier landing force, which will increase the shock to the human body and cause unnecessary harm over time.
4. Landing posture
Relax your calves and let them droop naturally. Land your toes gently on the ground. Lift your heels without touching the ground. Use the rebound force to make the movements rhythmic. Many people are used to landing on the soles of their feet when running. In fact, this landing method is not scientific. Because there is no buffer when landing, it brings a great impact to the body.
Precautions for walking in place
1. It is best to walk in place once a day, at least no less than 5 times a week.
2. Each time you exercise, ensure a certain amount of exercise time, and do not do it piecemeal or intermittently. in order to maintain aAt a certain time, the speed of the original steps, the amplitude of the swing of the arms, etc. can be appropriately changed during the exercise to facilitate the movement system, circulatory system and other organs, and always get good sports stimulation during the exercise.
3. To increase the amount of exercise, you can generally speed up the walking speed, extend the time, increase the height of the leg lift, and shake the arms vigorously.
4. When performing walking exercises, generally do not increase the "weight-bearing", otherwise it will be dangerous for people with potential cardiovascular diseases.
5. Pay good attention to your walking posture, choose sports shoes with rubber soles, and choose a flat, solid ground indoors for exercise to prevent shock to the head and damage to joints such as ankles. sprain.
6. In order to avoid being too monotonous and to enhance the effect of exercise, walking in place can be combined with other indoor fitness exercises.