All about walkingAren't you walking yet? Then we go to you!

How to make a walk fat-burning?

1. You need to move without stopping for 30, or preferably 45–50 minutes.
2. It is important to keep the pace and not get out of breath (see advice above). But you shouldn’t trudge along, barely moving your legs, either, otherwise you won’t be able to lose weight from such a walk.
3. Start and finish your walk at a slow, calm pace (within 5–7 minutes) to avoid injury or sprained ligaments. The rest of the time - walk briskly!
4. To add resistance, use weights or a backpack. You can put a bottle of mineral water or a couple of books in it. If you decide to wear weights, make sure they match your training. If you are a beginner, it’s not time to take on powerful equipment yet.
5. Choose the most comfortable shoes, good sports sneakers for running or walking. Possible with depreciation.
6. The best way to track distances traveled, heart rate and calories burned is to use a pedometer or fitness bracelet. There are also built-in programs in smartphones (they do not detect the pulse). If your goal is not just to get healthier, but to lose weight, this is worth keeping an eye on. You must know what load you are giving to the body, gradually increasing it.

For advanced people, you can replace walking with walking with poles. Everything about the technique and benefits of Nordic walking is in this article.

How to walk correctly for health. When, how and how much to go

Walking for health is based on three principles:

1. "Do no harm". The intensity and duration must correspond to the state of the body.
2. Gradualism. The pace, time and duration increase without sudden stress on the body.
3. Regularity. The ideal frequency of walking is daily. An acceptable option is 3-4 times a week for at least 30 minutes.

When to go

Always. Including the route to and from work. If work is far away, train yourself to walk several stops. Morning exercise invigorates you before a working day, evening exercise strengthens your sleep.

In summer it is better to go in the morning or evening hours; In winter, frost stimulates a fast pace, which means a good load on the body (excluding abnormal temperatures).

How and how long to walk

Depends on your physical condition. An untrained body will get exercise from walking (4 km/h, low intensity, comfortable speed, heart rate does not exceed 80 beats/min.). Duration from 20 min. at the first stage up to 30-40 minutes. in a few weeks/months.

The duration of walking to achieve a healing effect is from 35 minutes (pace up to 7 km/h, pulse - 65-80 beats/min.). This is an accelerated, training walk that gives a healing effect. The benefits of fast walking are as follows:

• the risk of heart and vascular diseases is reduced;
• body weight decreases;
• blood pressure stabilizes;
• physical endurance improves;
• The aerobic capacity of the body increases.

The duration of the stage is from several months to a year, until the intensity of walking 6-10 km stops tiring. Next, maintaining physical fitness, including regular exercise walking.

Safety regulations

Always remember safety rules if you are going to walk somewhere away from home, for example, in the forest.

1. Be sure to take your mobile phone with you so that, if necessary, you can determine the coordinates of your location (using a smartphone) or contact your loved ones.
2. Do not walk in places where it may be unsafe: in abandoned buildings, in vacant lots. Don't go for a walk with strangers. Alone is also a so-so option. The best thing is with friends.
3. In hot weather, be sure to wear a hat and comfortable, breathable clothing, and take a bottle of water. At any time of the year, be dressed and wearing shoes appropriate for the weather.
4. Do not travel long distances if you have a cold, are weakened, or are under severe stress.

Walking, unlike running, has virtually no contraindications. However, consultation with a doctor is advisable.

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How to walk correctly for a man. How to walk correctly

How to walk correctly? At first, the question may seem, to put it mildly, stupid. However, if you try to find the answer to it, it immediately becomes clear that this is not so easy. Be that as it may, a beautiful gait, straight posture and proper movement are the foundations of an impeccable appearance and the key to a good impression.

When it comes to posture, this topic is especially important. The manner of holding posture can tell a lot about a person, and if you understand something about etiquette, then pay attention to this important point when walking.

A person who is thinking about how to walk correctly probably wants to establish himself well in society and wants to learn how to avoid stooping, drooping shoulders, relaxing the abdominal muscles and other little things. Everything that was listed in the previous sentence can be safely called “symptoms” - symptoms of bad taste and inability to behave in society.

Remember: smartness and good posture are indicators of not only good manners, but also self-confidence. And without this, you won’t be able to walk correctly.

Tips for correct posture

1. Always keep your back straight, but do it discreetly so that no one notices that you are putting any effort into it.
2. Make sure your shoulders are back.
3. The head should continue the line of the spine. Should not be pushed forward. The neck is straight, the chin is raised.
4. The abdominal muscles should be tense in order for the abs to look more toned and beautiful.
5. Always keep your legs straight, but again naturally. Under no circumstances should you stand on limp, bent legs.

How to walk correctly? This is a question that worries both women and men. Some people are surprised that professional models spend a huge amount of time learning how to walk the catwalk. Let's list a few simple rules for a beautiful gait.

1. We must not forget about posture.
2. It is important to keep your feet hip-width apart, but you should not spread them too wide so that your gait does not become “loose.” At the same time, the legs should not be too close to each other. The hip gait is a gait where the hips play an important role, so you can't overdo it.
3. With a correct gait, the body should sway a little (a little!) in time with the steps.
4. Watch your hand movements. You can often see people walking, calmly waving their arms in all directions, which does not look very nice. Please note: when you step with your left foot, your right foot moves forward into your hand, and your right hand moves forward into your left hand. The arms are almost pressed to the body when walking.
5. Don't shuffle your feet. Don't drag them. The feet should come off the floor.
6. When walking, you need to step on your heel, after which the center of gravity should be transferred to the toe.
7. The feet are kept parallel to each other. Avoid the clubfoot gait.

The correct gait of a man is a point that also requires consideration. You can notice that when men walk, they place their feet in 2 lines, which is very clearly visible in winter on the fallen snow. In principle, this is normal, and this is what distinguishes a woman’s gait from a man’s.

Anyone can learn to walk beautifully if they follow the rules. If you neglected any of the tips, pay attention to it. It may be difficult at first, but after a little time everything will become automatic.

So, the question of how to walk correctly cannot be called stupid. The answer is not simple, but very important for every person, because no matter how he dresses, no matter what he says and does, trying to impress others, he is unlikely to succeed in his attempts if he has a crooked posture and a heavy gait . It is your gait that can tell an attentive observer about your character, attitude towards others and knowledge of basic rules of etiquette.

What does it take to walk beautifully? You need a strong muscle corset!

The heroine of Liya Akhedzhakova taught the boss that you need to “ get up from behind and pull in your stomach .” And Lyudmila Prokofyevna was surprised, because she managed “either this or that,” that is, either sucking in her stomach and “pushing” her butt, or “picking up” her butt, but pushing her stomach forward. And for a good gait, you need to learn how to keep both your front and back taut at the same time. How is this possible?

If you stand straight, spread your shoulders, lift your chest, and slightly pull in your stomach (not “glue” it to your back, but simply “pick it up”), then your buttocks will tighten on their own. Try this and you will see that this is exactly what happens. If it doesn’t work out, train again: stand up straight, straighten your top, smoothly tighten your stomach and feel how your buttocks become toned. While walking, both the stomach and buttocks should be slightly tense, unlike the chest and shoulders - they should be straightened.

If the stomach is weak and the buttocks are “blurred”, it will be difficult to achieve a good gait. Therefore, another important step on the path to a beautiful gait should be doing exercises for the abs and buttocks. In this article we wrote about exercises to strengthen the buttocks. Everyone knows how to make your stomach flat: you need to do crunches every day and try to constantly walk with your stomach pulled in.

Well, if you decide to take your body seriously, then go to the fitness room or buy a fitness video in which much attention is paid to developing the abdominal muscles. When your stomach and buttocks are toned, your gait will improve significantly.

Why do you need a beautiful gait?

- This is what distinguishes a businesswoman from a woman? Gait! Is this how you walk? After all, this is incomprehensible to the mind! It will all come undone, it will tie itself in a knot here, it will all shrink like an old torn shoe, and then it will go to work, as if it were driving piles.

- Oh, do I really walk like that, my God?

The famous dialogue between boss Lyudmila Prokofievna and secretary Verochka in the film “Office Romance”

Firstly , a woman with a royal gait looks visually taller, slimmer and prettier. A luxurious gait and regal posture signal to others: this woman is confident in herself, everything is fine with her, she probably enjoys success with men and generally attracts good luck. Despite the fact that women walking down the street with their heads held high are perceived as proud and unapproachable, men are sure to notice them.

Secondly , correct gait is an indicator of health. Moreover, by learning to walk correctly , you can get rid of certain health problems. When walking correctly, the spine does not experience unnecessary stress and takes a natural position. But the spine is the skeleton. The well-being of a person and the health of internal organs depend on its condition. A simple example: people who slouch when walking and sitting and walk with their heads down often suffer from tension headaches.

Another example of why it is important to walk beautifully: a correct gait is only possible with strong abdominal muscles. Those women who have a royal gait from their youth have an elastic, toned stomach. And this affects the functioning of internal organs; In addition, the press protects them and the spine from injury.

Choose the right walking shoes

Choose good quality, lightweight walking shoes with breathable upper materials such as leather or nylon mesh. Walking shoes must be the correct length and width. Make sure the shoe fits snugly, but not too tight over the toe. Shoes should have enough room for your toes.

Good walking socks are also important. Buy socks with acrylic fibers, which can wick away sweat.

If your feet swell as the day goes on, it's best to buy shoes when your feet are at their maximum.

Beautiful walk and swaying hips

“Where did you get this vulgarity - you’re swaying your hips like an obscene woman!” – said the heroine Akhedzhakova in the film “Office Romance” . Should a woman really try to keep her hips practically motionless? Not at all. We were talking about excessive “wobbling”, associated simply with clumsiness and the inability to walk gracefully.

In fact, a beautiful female gait also involves a smooth sway of the hips. But smooth and only swaying! To learn how to move your hips correctly, do another exercise - walk around the house on your toes . When a woman puts on high-heeled shoes, whether she wants it or not, she begins to sway her hips smoothly or wildly - it depends on how she controls her body. By walking on your toes, you can practice that very smoothness that makes a beautiful gait similar to the plasticity of a panther before a jump.

Learning to walk beautifully: head position

The first thing that secretary Verochka “mymre” advised was to keep your head up . Start learning a new gait by acquiring the habit of holding your head high. There is an old, old exercise for this, which was used a hundred years ago to train ballerinas and fashion models. It's simple: you need to put a heavy book on your head and walk around the room - back and forth, making turns and squatting, and then, when you get the hang of it, even dancing.

A modern version of the exercise: make or buy a heavy bag filled with sand. Place the bag on your head before you start cleaning - dusting, washing floors, making the bed, vacuuming, etc. Are you going to iron? Place this bag (or a book) on your head and try to hold it so that the bag falls as little as possible. It will be difficult at first, but after a month of regular practice you will notice that during the entire time you were cleaning, the bag fell only a few times, and that was because you had to bend over.

How to walk down the street correctly. On the street

Appearance is the calling card of a well-mannered person

A well-bred person can be easily recognized by his appearance, posture, and ability to behave. He is always neatly dressed, his gait is even, his posture is straight, he carries himself with dignity. He will not talk loudly, shout, or smoke while walking. He is a gentleman...

You need to take care of your appearance at home

• Before leaving, look in the mirror again to see if everything is okay.
• Pay special attention to shoes - a man in unclean shoes is the height of indecency; dusty shoes do not decorate a woman either.
• Only after making sure that your appearance complies with the rules of etiquette, go outside.
• Remember: it is indecent to comb your hair, paint your lips, or apply eyeliner on the street.

How to walk correctly?

• The gait should be even and smooth.
• When walking, you need to keep your head straight, do not look around for no reason, and do not stare at passers-by.
• It's not good to smoke while walking. If such a need arises, then stop in a sparsely populated place and smoke.

How to behave on a narrow sidewalk?

• You should give way to the elderly, disabled people, women with strollers and children.
• When giving way, leave more space closer to your home.
• If, when meeting a passerby, one of you must leave the sidewalk to continue following, then it should be the younger one.
• When a man and a woman meet, the man must step off the sidewalk.

To avoid trouble

Give way to a person who walks with a swaggering gait, touches passers-by, or behaves defiantly. It is clear that he will not follow the rules of good manners. To avoid trouble, it is better to give way to him. Such people are much more dangerous than drunk people.

Which side is the right way to go around someone coming towards you?

On the right side.

On which side should you overtake a pedestrian?

You should overtake a pedestrian on the left.

Which side should you stay on the sidewalk?

Also right. Otherwise, you will find yourself in oncoming traffic, you will disturb people, you may be hurt, pushed, or insulted.

What should you do in the event of a collision with a person, and if you were the culprit?

You should apologize immediately. Phrases like: “Please forgive me”, “Sorry, it’s my fault” are acceptable here.

If the culprit of the collision was a woman, the man must take the blame and apologize, because he was the one who did not give way to her.

What should you say in response to an apology?

“Nothing”, “No problem”, “Everything is fine”, etc. The girl can simply bow slightly.

Which side should a man walk on if he is next to a woman?

The man should be to the left of the woman. This rule dates back to the times of chivalry, when a man walked with a sword. To avoid hurting his lady, he always stuck to the left.

For the same reason, military personnel, when in uniform, must walk to the woman's right, even if they are currently unarmed.

Can a man smoke if he is walking next to a woman?

No, he can not. In the presence of a woman on the street, a man should refrain from smoking.

It is indecent to even ask her for permission to do this.

Is it possible to eat outside?

This should not be done. Eating on the street does not correspond to the rules of good manners. And even if you are very hungry and you can’t afford lunch in a cafe, have a snack on a remote bench in the park, where no one can see you. Eating on the street, especially on the go, is bad form.

Who speaks first if two men meet?

The one who is older.

What if a man and a woman meet?

The woman should speak first. A man can only wait two or three seconds and, having received no reason to talk, politely say goodbye. When you still need to communicate something important, say it and move on, saying goodbye.

Can a man hold a woman's arm?

No, this is a woman's privilege. A man can take her by the elbow only in order to overcome some obstacle, a puddle, for example, or to lead a girl out of the crowd.