Do not hyperextend your knees. At this time, not only will you not be able to exercise, but it may also cause damage to the heel and even the knee joint. Do not appear in the posture of “outside eight characters”, “inside eight characters”, knee valgus and inward buckle.
You should rest for 30 to 60 minutes after meals before exercising, if you have coronary heart disease should pay particular attention.
< br/>
Many people suffer from sports injuries. One of the most common reasons is that they are not prepared for warm-up exercises. In this way, the body suddenly enters a state of exercise quickly, and it is easy to overwhelm it.
In addition, if you don’t warm up, your body joints will not open, your activities will be limited, and your exercise will not be effective.
< span>Teach you to walk correctly
Just remember three elements: stride, pace, gait
Stride:The stride of fitness walking is larger than the normal walking stride, and half of the foot is more than enough.
Pace:2 to 3 steps per second, 120 to 144 steps per minute, which will help improve Heart rate, activate cardiopulmonary function.
Gait:Light, knees slightly bent when the foot hits the ground, smooth heel-to-toe transition, and the center of gravity follows the movement quickly , During the process, we need to adjust our breathing, straighten the upper body, and swing the arms naturally with both hands.
Fitness In the process of walking, if you feel short of breath and sweat slightly on your body, keep this feeling for 20 to 30 minutes, in order to play a role in your heart and lungs.
Note: To get significant benefits, you must meet enough exercise intensity and enough duration.
Brisk walking notes span>
mainly lower limbs, upper limbs Auxiliary, you can do kicks, muscle stretching and other actions.
The ideal place should be grass, Avoid walking on hard surfaces such as concrete and asphalt roads.
Asphalt is too hard, and it is easy to cause a greater impact on the knees and ankles.
< p height="300" width="600">
You need a good pair of shoes for walking , not necessarily brand-name, comfortable on the line. Sneakers suitable for walking activities should fit the foot (not press the instep, do not squeeze the toes), the sole has a large contact surface with the ground, light weight (the material is breathable and soft, and it is lighter to walk), shock absorption (the impact on the sole of the foot when walking) It is 1.2 times to 1.5 times the body weight), and the anti-skid and stability are better.
As long as the knee joint is protected from If you catch a cold, go for a walk in the morning or at night.
< section data-brushtype="text">Finally, it is recommended that middle-aged and elderly people choose a suitable exercise intensity for exercise when their body allows and correct walking posture.
Source: CCTV Life Circle
section>