How to walk in the race

Race walking is a very popular sport, more and more people choose race walking to lose weight. So how to race walking? Let's take a look below.

The correct posture of race walking

The posture of the head

Head up, eyes looking ahead, do not contain the chest hunchback, prone to back pain.

Posture of the shoulders

Both shoulders and hips in the same line, torso is straight. Both shoulders and torso with both legs move along the longitudinal axis of the body with a slight rotation to maintain body balance and strengthen the effect of back stirrups.

Arm posture

In the race, the arms are bent at the elbows to about 90 degrees when swinging the arms. Both hands half clenched fist on the side of the body powerful back and forth swing, swing generally does not exceed the midline of the body, the height should not exceed the jaw. When swinging backward, the elbow is slightly outward, and the upper arm is about level with the shoulder.

Leg posture

The legs are the most important part of the race walking, with two stages of single-leg support and double-leg support. Single-leg support has two phases: front and back stirrups. Front stirrups: When the body is in the vertical part, the supporting leg is completely straight, the full foot is on the ground, the swing leg is still swinging, its knee joint is slightly lower than the knee joint of the supporting leg, the angle between the large and small legs is slightly larger than the right angle, and the transverse axis of the pelvis is slightly inclined. Backward stance: When the body weight moves forward over the dip, the backward stance begins. The swing leg bends the knee and swings forward, driving the pelvis to rotate forward along the upper and lower axes, while the lower leg swings forward relying on the inertia of the thigh swinging forward, gradually extending the knee joint and landing on the ground with the heel first, thus increasing the stride length. In the swing leg heel and ground contact, the formation of a moment of double foot support. It is important to straighten both legs at this point to prevent the center of gravity from falling. When the heel of the swing leg hits the ground, the toe of the backstroke leg immediately stirs off the ground, thus ending the backstroke action.

Foot position

Land on the heel and then transition to the forefoot, ending with the toes powering the stirrup off the ground. Transition from single foot support to double foot support, before the heel of the swing leg touches the ground, the toe of the backstroke leg must not leave the ground, the

Step frequency of competitive walking

Relaxed walk: distance about not less than 2 km; walking frequency cast low 50-70 / min; gait relaxed; 3 to 5 times a week. Fast walking style: fast walking distance 3-5 kilometers; step frequency is faster about 150 steps / min; gait balance forward, 3 to 4 times a week.

Race walking time

The best race walking time for 3:00 pm to 9:00 pm, metabolism to strengthen, exercise better. Each race to walk for about 30 minutes is most appropriate.

Race walking breathing method

Race walking is also very physical exercise, it is best to use the mouth breathing-based breathing method. With two steps an exhale, two steps an inhale breathing rhythm race walking.