Is it boring to walk every day? Teaching "5 kinds of walking changes" to activate muscle strength and increase exercise efficiency

Walking is a simple and effective way of movement, suitable for most people to do it anywhere at any time. But if you walk in the same way every day, you will not only feel bored, but your body may also be stuck due to repeated use of the same muscles, which will affect the fitness effect. Experts point out that by changing the way of walking, it not only activates different muscle groups, but also improves coordination and balance, and reduces the risk of injury.

Sports Medicine Expert Amy "A steady progress will cause the same muscles to work repeatedly, which can easily lead to muscle imbalance and stress. Changing walking style can promote balanced muscle development and help adjust the body posture."

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Fitness instructor and meditation teacher Lindsey Benoit O 'Connell also adds: "Different walking styles can not only strengthen muscles, but also train brain-widening coordination, improve agility and balance, and continue to try different changes, which can greatly improve sports fun and effectiveness."

The following are 5 creative walking methods recommended by experts:

1. Backward Walking

Commonly used in physical therapy, it can improve balance and joint activities, and activate the front and hip muscles of the thighs. Beginners recommend slow practice in a safe and flat field or on a jogger, and family members can assist in the inspection to gradually extend the practice time.

2. Criss-Cross Walking

imitates stretching cross-steps, helping to strengthen the inner and outer side muscles of the thighs and calf muscles, and improving the flexibility and balance of the lateral joints. When walking, your legs are in the shape of "X", and the movement should not be too large to avoid losing balance.

3. Nanba Walking

comes from the Japanese samurai pace. It strengthens the movement of upper and lower limbs simultaneously, which can promote the strength of the core muscles and hip muscles, while reducing body twisting and improving energy efficiency. It is recommended to keep your knees slightly tilted during exercise, and speed up your pace after your movement is stable.

4. Side-Stepping

is also called side-Stepping, which is very helpful in improving pelvic stability and preventing falls. In the early stage, practice at a small pace. After getting familiar with it, you can add a resistance strap to strengthen the buttocks and hair muscles.

5. Skipping (Skipping)

A light trot, which not only enhances cardiopulmonary function, can also promote bone density. This action is both in harmony and balance, and is suitable for those with certain sports basics to join daily walking.

experts suggest that first-time trialers should start from a short time to gradually adapt to out-of-synchronicity, and pay attention to safety and posture. Through diversified walking methods, not only can you avoid sports fatigue, but you can also fully enhance your physical function and help you move towards a healthier life.