Wrong one, the equipment is wrong
Many people who walked have a lot of "baggage", but they are useless. Instead, they forget the most indispensable things, such as drinking water. Experts warned that carrying too many things will affect walking fitness.
Correction method: reduce the burden. Unlike the usual view, people always feel that weight-bearing walking is better, but Dr. Marilyn Bach, who specializes in walking, points out that with too many things, walking will slow down, and shoulders and arms may be overburdened. Injured. If you need to carry heavy loads, the best way is to use a backpack. Moreover, drinking water must be carried with you, according to Stein: "People who rarely walk have added enough water."
Mistake 2: Poor posture
Race walking coach Poni Stein pointed out: "The reason for many people who are injured is very simple, that is, they are not straight enough." The most common posture mistakes people make when walking are two kinds of heads: bowing, or head lifting too high leads to the body Backward. Both of these postures can cause the body to lose balance and put too much pressure on the muscles under the back, which may cause strain and pain.
Correction: Do not look up or down, look straight ahead, keep your neck and body in line. Pay more attention to your body posture when walking, and correct wrong actions in time.
Mistake 3, the body is too loose
The size of the pickpocket is too large, the footsteps are too big, and the feet are lame. These are the common phenomena of loose body in walking. People who walk against routine walks will not only affect speed, but may also cause inflammation and soreness in the ankles.
Correction: Keep your arms close to your body. Too much arm will waste too much energy. The ideal arm-arm mode is to keep the arm bent 90 degrees, the elbows close to the body, swinging forwards and backwards. At the same time, the steps taken by both feet should be uniform and maintain a normal distance. If the stride is too large or too small, it will affect the speed. The method of measuring the normal stride is very simple. Straighten one of your legs, the heel is close to the ground but not to the ground, and then the body leans forward. At this time, the position of the forefoot heel is a reasonable stride in your normal situation. As for landing, it should be a little lighter, and heavy steps will only waste energy that should have been forward.
Error 4, the start speed is too fast, stop directly at the end
Many people think that walking is very common, so there is no need to warm up and relax, and feel that this is more time-saving. However, once this habit is developed, it will pay for it sooner or later, such as injury, soreness in certain parts of the body.
Correction method: Start slowly, walk for the first 5 minutes, then gradually accelerate, from "the speed of walking when you are dating" to "the speed of walking 5 minutes late." Start 5 to 10 minutes before the end of the speed, relax, let the body gradually cool down. In addition, after stopping, it is best to do stretching exercises and stretch your hands and feet.
Error 5, line repeat
Everyone knows that the more fun the exercise is, the better, but experts point out that many people are too lazy to plan the route. “Many walkers are reluctant to plan the route to keep the fun of walking. They always go the same way and then feel dull.â€
Remedy: Change the scene, take a different path, and occasionally try to climb the mountain. Try shifting during walking, such as walking at 30 minutes and then relaxing for 90 seconds ; or walking longer, which can further challenge your physical fitness, but experts recommend a maximum of 5% per week. Moreover, occasionally take a day or two to avoid overwork.
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