Walking is the most elementary physical exercise that we do every day. But even with such a load, the cells are saturated with oxygen, which contributes first to the oxidation of fats, and then to their breakdown.
When walking fast or climbing stairs, calorie burning is much more intense. For example, if you walk in an active step for 2 hours a day, then in a week you can additionally lose up to 2000 kilocalories.
However, many factors affect the burning of calories while walking: weight, age, physical form, metabolic characteristics, route relief, air temperature, as well as the speed, duration and regularity of walks.
〉 On a flat road at a speed of 4 km / h - 3.2 kcal
〉 On a flat road at a speed of 6 km / h - 4.5 kcal
〉 On a flat road at a speed of 8 km / h - 10 kcal
〉 Uphill at a speed of 2 km / h - 6.4 kcal
〉 Walking in nature - 6.4 kcal
〉 Race walking - 6.8 kcal
Walking and heart
Walking has a beneficial effect on the work of the heart, primarily because it trains the heart muscle well. It is known that during dynamic walking, working muscles require more oxygen, which leads to an acceleration of contractions of the heart muscle. Walking can be an effective therapeutic tool even for some cardiovascular diseases.
However, each person has his own threshold of tolerance to physical activity. For example, when coronary disease heart reserves of the body are markedly reduced. Intense walking is contraindicated in severe angina and in those who have recently had a myocardial infarction.
Another contraindication for intensive walking is severe cardiac decompensation (reduced ability of the heart to provide blood supply to the body). All initial manifestations of diseases of the cardiovascular system are not a contraindication for dosed walking.
It is advisable to control your load by comparing your heart rate and blood pressure before and after walking. An increase in pressure is permissible within 10-15 mm of mercury, while the pulse should not become more frequent by more than 20 beats per minute. Moreover, if the indicators do not return to normal after 5 minutes, then the load was too high.
Walking and joints
According to doctors, health walking is much more beneficial for the joints than aerobics, as it puts little stress on the joints. Such walking also favorably differs from running due to the almost complete absence of trauma. But despite its simplicity, wellness walking is very effective in preventing osteoporosis. In addition, numerous studies have shown that 30 minutes of walking 3-5 times a week is enough to increase bone mineral density by 2%.
nordic walking
More recently, Nordic walking has begun to gain popularity in Russia. Its main advantage lies in sticks: thanks to them, walkers, unlike the same runners, load almost their entire body. Moreover, walking with sticks relieves the load on the joints and spine. An equally pleasant result of regular Nordic walking will be getting rid of joint stiffness, corrected posture and improved coordination of movements.The risk of injury in Nordic walking, unlike running, is minimal: while running, the load on the foot is on average three times the body weight, then with Nordic walking, this load is reduced by about half. Well.
The impression you make on others depends on how good your posture and manner of movement are. The exercises that are described in this article will help you learn how to walk correctly.
good posture
Posture and etiquette are interconnected, as you will be judged by
The ability to present oneself in society includes the absence of stoop, straightened shoulders, straight legs and a slightly tucked up stomach. To develop these skills and impress people, it is not necessary to be a written beauty.
You can be considered a well-mannered person without good posture - this works with people who know you well. And your taut figure with straightened shoulders and a straight back is an indicator of self-confidence, relative success and your in a healthy way life.
Check your posture for these points:
- You keep your back straight and at ease. At the same time, your appearance does not give the impression that you have swallowed a stake.
- Your shoulders are back.
- Your head is not pushed forward and does not lean back. It seems to be a continuation of the straight line of the spine. You don't pull your head into your shoulders like a turtle. Your neck is straight and your chin is slightly raised.
- Your stomach is slightly tucked up. But at the same time, you do not strain it on purpose.
- You stand on straight legs, while they are straightened not excessively.
How to walk correctly and beautifully
Every girl dreams of learning how to walk correctly. The same knowledge is necessary.
The usual "daily" manner of walking differs from the beautiful gait of fashion models who have been developing their skill for more than one year.
It is enough to learn a few rules:
- Be mindful of your posture while walking.
- Try to keep your feet about hip-width apart. Too widely spaced legs when walking will make your gait duck - waddle. It is also not worth putting your feet too narrowly - this is an unstable position, and the steps will turn out to be small, mincing, which also does not look beautiful.
- Let the body sway in time with the steps slightly noticeably.
- Don't swing your arms too much. The bend at the elbows should be barely perceptible. Hands are slightly pressed to the body. The fingers are relaxed and almost straight.
- When walking, the feet come off the asphalt surface, do not shuffle or drag.
- When stepping, we first step on the heel and smoothly transfer the center of gravity to the toe.
- To avoid clubfoot, try to put your feet parallel to each other while walking or slightly spread your toes outward.
- In men, while walking, the legs are placed in two lines - this is very clearly visible in the winter on the snow. Women's gait looks beautiful if the legs go in one line. You can practice at home - lay out or draw a straight line along which you will walk, and put a thick book on your head.
- Women are not decorated with a too wide step. Optimal length: 60 cm.
- Women's hips should not wag when walking!
Even half of these will help you develop a beautiful walk.
A beautiful walk is not even a visiting card of a woman. This is a brand, this is character, this is destiny! Few people are given such a gift from birth. So what? Let's make a beautiful walk - let's step towards fate.
Soon the fairy tale tells, but not soon the deed is done. And all because gait is not only physics, but also psychology. That is, you will have to deal not only with your legs, posture and back, but first of all with your habits, mood, and even worldview. Are you ready for such a radical change? Then go ahead, for a beautiful walk!
Folklore never deceives, never! From time immemorial, women's gait attracted the male gaze and aroused great interest. “It looks like a peahen” here it is, the ideal of the beauty of the past. Times are changing, in our, as they say, impetuous age, the ideals are already different: “You came out of May with a flying gait.” And even: “She passed, like a caravel, along the green waves”, what is it like, huh? Only here is where to get it, this flying light gait. How to make a beautiful walk - let's move on to practice.
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The basis of a beautiful gait is posture. The object of envy and admiration is the stately posture of queens from medieval engravings, the grace of oriental beauties, the figure of ballerinas and gymnasts stretched like a string. Let's not indulge in envy, it's better to learn from beautiful beauties. With queens, everything was simple: an invariable part of royal clothing is a corset, with which you want to keep your back straight.
Here's to you exercise number 1 from queens:
They put a scarf around the neck (preferably not very elastic, but more rigid), stretched the ends of the scarf under the armpits and asked one of the sympathizers to tie a tighter knot on the back. Shoulders straightened, back straight - beauty! With such a "corset" to walk every day for half an hour, you can longer, if possible. Very soon, the shoulders and back will get used to the correct position.
We study further. Slender and curvaceous oriental beauties. What are they wearing on their heads? Jug?
Exercise #2:
we can start with a small pillow or a book. Only, chur, do not support with your hands! Is it possible to keep the burden on your head? Amazing! Now let's try to walk around the room, sit down, stand on one leg.
From ballerinas and gymnasts - great workers - not even one exercise as a gift.
Exercise #3
Walking with sticky socks in place. It is not necessary to smear socks with glue, the main thing is not to tear them off. Do "one": the right knee bends and the heel, respectively, rises. The left knee is maximally straightened. Do "two": the right heel drops to the floor, the knee straightens, and the left heel rises. We continue the exercise at a moving pace, we try to make the movements of the hands natural. Run time 5 minutes.
Exercise #4
Stand straight, feet together, put your hands on your belt. Take aside right leg. It is important that the body remains motionless during this movement. Stand for a few seconds, trying to avoid unnecessary tension. We do the same with the left leg. When moving from foot to foot, we also try to remain still, and not to shift from foot to foot, like, excuse me, a bear. We continue the exercise for five minutes.
Exercise #5
We tear the right leg forward a little from the floor, put our hands on the belt. Rotate the foot first to the right and then to the left. In each direction 816 times. Change legs and do the same. Exercise can be diversified and raise the leg to the side. You can, by rotating the foot clockwise, raise the leg as high as possible, and by rotating it counterclockwise, lower the leg to its original position. If this option is too complicated, and there is no strength to maintain balance, then the exercise can be done while sitting with legs crossed.
Exercise #6
Starting position - stand on toes, hands on the belt, elbows as far back as possible, back arched. March without bending your knees! The duration of the exercise is one minute.
Exercise number 7
The conventional name is "rocking chair". Imagine that your foot has a semicircular shape. Try to smoothly roll from heel to toe and back again. We walk around the room for at least a minute, rolling from toe to heel. Then vice versa - from heel to toe.
Exercise #8
Easy toe run. It is best to do this exercise barefoot. We got up on our toes and ran around the room for 5 minutes.
But what is she - a beautiful walk? Airy, light, swift, flying - what else? Aside from poetry and metaphor, let's try to "believe harmony with algebra". The correct gait depends on the correct posture (that is, on how we hold our back and head) and on the placement of the foot. A beautiful gait is a gait from the hip, we keep our heads straight, the step should be moderately wide and correspond to height, and our gaze should be confident. Do not swing your arms, do not make unnecessary movements with your body! Doesn't it remind you of anything? That's right, the lessons of the secretary Verochka from the Office Romance, they are, as they say, for all time. A few tips for achieving a graceful gait:
- We choose the "right" shoes. Walking in high heels is a separate science. You can train at home, but you don’t have to take out your inability to people - walking on bent legs with a heel constantly clinging to the asphalt cannot be called beautiful.
- No need to walk too fast! It is better to go to work a little earlier than usual, the gait will only benefit from this.
- We pay attention to the setting of the feet: they should be slightly turned to the sides, and the heels should go in a straight line when walking. Putting your feet too wide, like stepping "overlapping" is an equally big mistake.
We continue to study the technique of beautiful gait. The forward movement always starts with the leg, not the body. This will help make your walk smoother.
The stride length should be proportional to the height. If you artificially increase the step, then the gait will turn out to be bouncing. We keep the chin straight, the stomach should be tucked up, and the arms should be slightly bent at the elbows. In no case should you wag your hips, this is a bad form. Ideally, the hips should move up and down, and even then only a little.
Marina Ignatieva
Reading time: 5 minutes
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A beautiful female gait is the very skill that adorns and rejuvenates any woman. It's completely free and useful way attracting admiring male glances, which does not require natural data or talent.
Just follow some simple rules and do it regularly beautiful walking exercises .
Video lesson: Beautiful walk
- Correct posture
A sadly hunched spine, lowered stoves, and a protruding head do not attract people. After all, they symbolize a tired person, loaded with deeds and problems. And the whole point is in the wrong posture, which is not difficult to correct at first.- Just straighten chest, lift your chin and pull in your stomach.
- The legs should be parallel to each other.
- Make sure that the gluteal and femoral muscles are in good shape, i.e. slightly tense.
This is the position and observe while walking.
- Straight foot for a beautiful walk
With each step, both the heel and the toe should be on the same line. In no case do not turn the sock inward, except perhaps slightly outward. During the movement, the heel is first placed on the ground, and only then the weight of the body is transferred through the middle section of the foot to the toe and is repelled from the surface for the next step. - Foot and body harmony
did you notice beautiful women with a strange gait? It seems that their body goes ahead of their legs! Of course, such a gait can hardly be called graceful and feminine.
Do not repeat this mistake - the foot should go first, then the body, and the weight should be transferred gradually. - Optimal step
Don't mince, but don't spread your legs too wide either. Leg by leg, the “eight” is a model step that looks beautiful only on the catwalk. distance between your legs the right step equal to the length of the foot in the normal state. - Hands
Don't wave your hands, but don't keep them in your pocket either. Hands should move freely in time with the steps and according to their length. - Head
Must have a straight position, do not swing. The chin should not be lowered, but you should not lift it too high either.
Experiment how beautiful it is to walk in front of a mirror. - Back exercises
Repeat them several times a day, and the desired result will not be long in coming.- Lying on the floor with your arms outstretched to your sides, lift your upper and lower torso for 5 seconds, gradually increasing the range of motion.
- Sitting on a chair, put your hands behind your back into the lock and freeze for 9 seconds.
- Lying on your stomach with arms extended along the body, lift the lower and upper parts of the body for 5 seconds.
- Turning on your back, rise without raising your arms and legs. Bending over, hold your breath, and then relax again.
- Lying on your back and bending your knees, bend upward at the waist. Lean on your hands and head and stand in this position for a few seconds.
- Try a simple toe-heel exercise. Just walk in place, rolling your foot from heel to toe.
- The rope will help you. It will disperse the blood, relieving blood stagnation and the onset of varicose veins. After a couple of workouts, you will feel lightness in your legs even with a long walk.
- Quality shoes
Shouldn't be worn high heel if it spoils your mood and takes the smile off your face.
After all, an attractive energetic girl is not compatible with an exhausted face and a tired gait!
What secrets of a beautiful walk do you know? Please leave a comment below!
It is important to take into account the biomechanical features of the musculoskeletal system for the correct setting of the foot when running. Following the recommendations will help reduce trauma to the ankle, ligaments, tendons and muscles.
How to run
Fulfilling the conditions for effective running will allow you to get the maximum benefit from physical activity.
Beginners who decide to take up jogging will need to try out various techniques. You need to stop at a method that is comfortable and convenient, the individual features of the structure of the foot must be taken into account. A successful way of conducting classes that does not cause pain and muscle spasm during movements.
Running technique
- Feet;
- torso;
- heads.
When choosing the method of setting the foot, the individual characteristics of the body are taken into account and are guided by the sensations that arise during the training process.
stride length
If the foot is far forward when running, loss of balance and a fall are likely. This situation is especially dangerous for the elderly: the result is a fracture of the limbs.
Too short a step is ineffective: such a run causes rapid fatigue. The optimal length is when the center of gravity of the body completely coincides with the point of contact of the foot with the ground.
Correct position of the body and head
In the process of running, it is necessary to ensure that the body does not bend in the lower back and there is no squatting. Similar errors occur in overweight adolescents and the elderly.
The head is held straight, avoiding flexion and extension in cervical region spine.
While running, you can not swing the torso to the sides. Most often, movements are due to incorrect setting of the limbs. It is required to ensure that the feet are parallel.
Foot position
Those who study the advice of specialists when choosing a running technique will need to try out all the methods and stop at the right one. Feelings of comfort serve as a reference point.
The appearance of muscle spasms, pain in the ankle and knee joints, varicose veins of the lower extremities indicates the use of an inappropriate way of jogging.
Toe stance
Landing on the forefoot gives you the opportunity to develop high speed. The technique has a number of significant advantages:
- the muscles of the lower leg are not tense, and the leg is longer in the air;
- when landing on the toe, the ankle joint is not injured, the load on it is minimal.
This technique is best suited if you need to run short distances at a fast pace.
Professional runners use the technique to achieve high performance, but it gives results with developed calf muscles. In other cases, it will not be possible to avoid muscular-tonic disorders in the shin area.
For those who begin to practice running loads, it is preferable to focus on other ways of setting the foot. The technique will be turned to after long training sessions.
Roll from heel to toe
This method of training is suitable for beginner runners. However, they will need to be controlled so that the roll from heel to toe is smooth. It is recommended to avoid sudden jerky movements while running due to the high risk of rapid wear of the ankle and knee joints.
Running from the heel is the most natural for a person, it resembles walking, suitable for long distances.
Roll from toe to heel
The technique involves first placing on the toe, and then smoothly moving the foot to the heel. The use of the technique makes it possible to save the runner's strength and overcome considerable distances.
The runner must ensure that the front of the foot does not hit the ground. This leads to tension and spasms of the muscles of the arch of the foot. The hip while running will need to be raised higher than usual. It is physiological to put the leg under you, which greatly facilitates the work of the joints.
Running from the midfoot
When landing on this area of the foot, the load on the muscles and ligamentous apparatus is evenly distributed, concussion internal organs and the spine is minimal. This way of running is suitable for beginners and is somewhere between landing on the toe and heel.
Causes of possible pain in the foot after running and during it
The appearance after a workout or directly during the run of discomfort in the leg requires a mandatory clarification of their cause. If timely action is not taken, serious complications are possible. A visit to the doctor should not be postponed with swelling and redness of the leg. The symptom indicates the development:
- injury (fracture or fissure) of the tibia or fibula;
- arthritis of the ankle joint;
- exacerbation of the heel spur;
- foot sprains.
Elderly people with osteoporosis receive traumatic injury with a small load on the musculoskeletal system when jogging.
Less serious causes of leg pain include:
- the appearance of corns and scuffs on the foot;
- muscle krepatura.
To eliminate soreness, it is enough to acquire comfortable shoes designed for running. Jogging on a hard surface (asphalt) often leads to trauma to the joints, exacerbates vein diseases. It is physiological to run on a special stadium surface, grass, sand.
Running is contraindicated for people diagnosed with flat feet.
If no pathology is detected, and the pain continues to bother, you will need to adjust the running technique. Ignoring an unpleasant symptom will lead to the fact that instead of the expected benefit, jogging will bring harm and provoke a disease. When setting the foot, you need to choose a method that matches individual characteristics anatomical structure lower limb. It is important to adjust the correct running pace and increase the load gradually.
