Walking puts pressure on muscles, causing soreness! 8 tips to exercise your muscles and joints to lose weight easily

If you want to lose weight healthily, exercise is a very good way. Most people tend to choose walking, which is easy and burden-free. Experts say that walking is a simpler, more practical and safer sport than running. The benefits of walking are not limited to these. As long as the movements are correct, the 8 major techniques are mastered and done moderately, it can not only enhance cardiopulmonary function, but also provide better protection for the body's muscles and joints. You can lose weight, stay away from the three highs, and fight off fatty liver and diabetes in 3 months!

Liu Yuzhang, chairman of the Wanbu Walking Club, wrote in his book "The Magical Power of Walking! Hundreds of thousands of netizens witnessed it: the youngest was 7 years old and the oldest was 70 years old! Walk every day and improve your health in three months! 》It is mentioned in the book that the seemingly simple action of walking actually contains a lot of knowledge.

Did you take the right path? Don’t forget the 5 basic points

Although brisk walking can be done at any time and does not require special venues or equipment, nor does it require prior training, it can be easily performed by wearing a pair of light sports shoes. However, if your walking posture is incorrect and puts pressure on your muscles, not only will you fail to exercise effectively, but it may also cause body aches and other discomforts, which will result in half the effort with twice the results. You must be careful!

Key point 1/Keep your head up, chest out and abdomen contracted: Keep your chest up and abdomen contracted to make your body lines more graceful.

Key point 2/ Place your hands slightly clenched on your waist: Hold your hands as if holding an egg, with a space between your palms and relax, and place them on your waist.

Key point 3/ Swing your body naturally and relax your shoulders: Swing your body naturally and relax your shoulders when walking.

Point 4/Take big steps forward: Take big steps to exercise your buttocks and leg muscles.

Key point 5/ The inner sides of the feet should be in a straight line: When walking, the inner sides of the feet should be in a straight line to exercise the inner thigh muscles.

Walking is good for health! 8 tips for full body exercise

In fact, if you want to successfully exercise the inner thigh muscles and stimulate the buttocks muscles without hurting the joints, in addition to following the 5 basic walking points mentioned above, you might as well remember to try the following 8 advanced techniques when walking to effectively exercise the muscles and joints of the whole body.

Technique 1: Walking with your legs raised high

When raising your legs high, lift your legs upward with force while quickly contracting your abdomen. Swing your arms naturally back and forth. The best height to raise your legs is when your thighs and abdomen form a 90-degree angle.

Action explanation:

When raising your legs high, lift your legs upward with force while quickly contracting your abdomen. Swing your arms naturally back and forth. The best height to raise your legs is when your thighs and abdomen form a 90-degree angle.

utility:

During physical education classes, we often warm up by raising our legs high in place, which means that with every step we take, we bend our knees and raise our thighs high. This method can strengthen the waist, legs, abdominal muscles and ligaments, especially the two muscles on both sides of the spine called the psoas muscles. If the psoas muscles are not exercised and degenerate, it is easy to cause hernia, especially for thinner elderly people. Therefore, doing this action frequently can prevent hernia.

Tip 2: Twisting

Walking with a twist is a bit similar to race walking. When walking, you should deliberately swing your hips so that your abdomen can feel the vibration, which is equivalent to giving the stomach and intestines a benign massage and can prevent constipation.

Action explanation:

First, find four points, namely the left shoulder, right shoulder, left hip, and right hip. Swinging these four points back and forth can exercise the waist and abdominal muscles.

utility:

Walking with a twist is a bit similar to race walking. When walking, you should deliberately swing your hips so that your abdomen can feel the vibration, which is equivalent to giving the stomach and intestines a benign massage and can prevent constipation.

Technique 3: "Three Slow and One Fast" Breathing and Walking

"Three slow and one fast" refers to the breathing method while walking, which can increase lung capacity, strengthen lung function, prevent lung tissue atrophy, and enhance lung immunity.

Action explanation:

When walking, you should count one, two, three, four in your mind. When counting "one, two, three", you should inhale slowly, and when counting "four", you should exhale quickly. It is best to exhale out loud. The faster you exhale, the deeper you inhale. This is a reflex function of lung breathing. It can increase the chance of oxygen and carbon dioxide exchange and oxygenate the whole body.

utility:

"Three slow and one fast" refers to the breathing method while walking, which can increase lung capacity, strengthen lung function, prevent lung tissue atrophy, and enhance lung immunity.

Technique 4: Swinging Arms

Walking with swinging arms can enhance the function of bones, joints and chest cavity, and prevent and relieve symptoms such as frozen shoulder, emphysema, chest tightness and chronic bronchitis in the elderly.

Action explanation:

Standard walking style, but swing your arms widely, cross your arms and feet when walking, and keep your arms and palms (palms and fingers together) naturally relaxed and straight; try to keep your elbows above your chin, and walk 60 to 90 steps per minute. Be careful to choose a place with a large space. The time should not be too long. Do not force the height, strength and speed of the arm swing to avoid strain and injury.

utility:

It can enhance the function of bones, joints and chest cavity, prevent and relieve symptoms such as frozen shoulder, emphysema, chest tightness and chronic bronchitis in the elderly. Women can stimulate the circulation of chest lymph and have a blood circulation and blood stasis removing effect on the breasts.

Tip 5: Abdominal massage

While walking, you can use your palms to rotate and massage your abdomen, massaging one circle with each step, alternating in forward and reverse directions. Walk 40 to 60 steps per minute for 5 to 10 minutes at a time.

Action explanation:

While walking, you can use your palms to rotate and massage your abdomen, massaging one circle with each step, alternating in forward and reverse directions. Walk 40 to 60 steps per minute for 5 to 10 minutes at a time.

utility:

It has preventive and auxiliary therapeutic effects on chronic gastrointestinal diseases and kidney diseases.

Tip 6: Bounce

The bouncing walking motion can prevent calluses, hallux valgus and relieve toe pain.

Movement explanation: Keep your waist straight and push your ankles hard. With both feet facing forward, use all ten toes to exert force with each step, especially the big toe. Land on the ground with your heel and, after the sole of your foot is firmly on the ground, use your toes to bounce your body out.

utility:

Prevent calluses and hallux valgus, and improve toe pain. The reason why calluses form on the soles of the feet is related to lack of exercise. The muscles on the soles of the feet not only support the arch of the foot, but the blood vessels in the feet also rely on healthy muscles on the soles of the feet to stay in good condition. Walking with your feet bounce every day will keep dozens of muscles under your feet, which are very important to your body, active.

Technique 7／Cross-walking

The cross-walking method can lengthen the leg muscles, make the legs look longer, promote gastrointestinal motility and aid digestion.

Action explanation:

Imagine there is a straight line between your legs. Step your right leg to the left side of the straight line, and your left leg to the right side of the straight line, with your legs separated. The walking amplitude should be as large as possible. Use the inner muscles of your left thigh to press against your right thigh, and then use the inner muscles of your right thigh to press against your left thigh.

utility:

It lengthens the leg muscles, makes the legs look longer, and promotes gastrointestinal motility and aids digestion.

Tip 8: Take long steps

Walking with long strides can stimulate the nervous system, heart, blood vessels, muscles, and ligaments, improve muscle force patterns, and promote blood circulation and metabolism.

Action explanation:

The steps should be larger than normal, arms should be straightened when walking, hind legs should be pushed hard, and front legs should be lifted forward. The farther the steps are, the more obvious the stimulation will be. Remember to "walk slowly", the slower the better, your knee joint should drop slowly, and then slowly lift your foot to take the second step.

utility:

It can stimulate the nervous system, heart, blood vessels, muscles, and ligaments, improve muscle force patterns, promote blood circulation and metabolism, and also stimulate the ankles, knees, hip joints, etc., and also has a weight-loss effect.