The eight footwork of fitness show obvious effect on lowering total cholesterol, blood sugar, and blood pressureof human body, so it is regarded as the magic weapon of fitness in 21st century by sports medicine expert, psychology expert, nutrition expert and medicine expert.
The first footwork: walk in large step. An hour＇s walk in usual step is much inferior to 20-minutes walk in large step, for the exercise of the muscles in the whole body is strenuous when walk in large step. Besides, while the muscles are working, the blood circulation can be improved. Therefore, to master the set of footwork well, it should walk in large step first. I suggest that a male should finish 100m with less than 100 steps, and less than 110 steps for female. In this way, each step is more than 10cm to 20cm to that of usual.
The second footwork: walk in the posture as the clock hands pointing in ten past ten. The posture of lifting arms horizontally is called the posture as the clock hands pointing in fifteen past nine, and the posture of slanting arms upwards is called the posture as the clock hands pointing in ten past ten. Walking in the posture as the clock hands pointing in ten past ten is to walk 200 steps every day with upright chest and uplifted head. In this way, the cervical spine can be trained effectively.
The third footwork: do breathing exercise while walking. There are two methods. First, breathe freely in each step. Second, keep the pace in one by one while walking, which can effectively improve the function of lung. Breathe from slowly to deeply first, and then breathe quickly. Doing that frequently and regularly, the exchanging rate between oxygen and the red corpuscles of blood and carbon dioxide in lung would increase, filling the body with oxygen.
The forth footwork: the elderly should twist their bodies slightly while walking. There is an old saying that shake head swing waist and twist body. The lumbar joints and neck joints of the elderly are not so flexible. That walk every day and twist body every day, which amounts to the benign massage to internal organs, is beneficial to the prevention the excretion obstruction.
The fifth footstep: walk with holding legs high. Most of the elderly never practice holding legs, and then the ability of holding legs would be worse and worse. It is very important to keep the elderly＇s skeleton muscle strong, which can be trained through walking with holding legs high. Walk 200 steps with holding legs high every day, then you will find that you are no longer afraid of walking up the stairs. You can pass them with holding legs high.
The sixth footwork: walk consciously. There is problem when most of the elderly walk, which is the difficulty to walk straight caused by the atrophy of ankle. People do not realize that the weakening of the elderly＇s nervous system is horrible. Every one should walk consciously. It should keep the foot in mind when walk each step and walk with the ten toes. In this way, brain would control every movement of toe. What is the benefit of training nerve repeatedly? That is the improvement of the control ability of nervous system and the effective prevention of cerebellum atrophy.
The seventh footwork: walk in bouncing. Make the feet head forwards and use all the ten toes, especially the big toe, hard, in each step, to bounce your body up. There are several benefits of walking in bouncing. The first one is that it can train the toes. The second one is that it can train the interior of foot and ankle, prevent the toes turning outwards, and effectively lose weight.
The eighth footwork: walk backwards. Some references are necessary while walking backwards and it should pay attention to safety. Keep upper body uplifted, lower the legs naturally, and land the front sole on the ground first and then the whole foot. Swing the arms naturally and keep balance. Land on the ground with toes carefully first, so the centre of gravity is set in the front side. Then it won＇t tumble even lose balance. Walk in this way, the muscles of waist and legs can be strengthened, the balance sense can be improved, and the consumption of oxygen is more than that of walking forwards.