Brilio.net - Brisk walking is a form of light exercise that is easy to do, but very effective in improving physical fitness. This sport does not require special equipment and can be done almost anywhere. One way to increase the benefits of brisk walking is to apply various combinations of different movements. This article will discuss various combinations of brisk walking movements that you can try to get maximum results.
1. Combination of fast walking movements with high knee lifts
One combination of fast walking movements that you can do is to add a high knee lift movement. When doing fast walking, try to lift your knees to hip height with each step. This movement will provide additional training for the abdominal muscles, thighs, and calves, so that more muscles are worked during the activity.
This combination of fast walking with high knee lifts is very effective in increasing leg muscle strength and improving body balance. In addition, this movement also helps increase heart rate, so more calories are burned. Do this movement for 30 seconds, then return to regular fast walking for 1 minute, and repeat several times for optimal results.
2. Combination of fast walking movements with small jumps
Another combination of fast walking moves you can try is to add a small jump every few steps. For example, do a fast walk for 10 steps, then do a small jump forward. Repeat this pattern throughout your workout. This move will provide an additional challenge for your calf and quadriceps muscles.
Small jumps in this combination of fast walking movements are also useful for training agility and body coordination. In addition, adding small jumps will increase the intensity of the exercise and make the heart beat faster, thus burning more calories in a shorter time. Make sure to do enough warm-up before trying this combination to avoid injury.
3. Combination of fast walking movements with body rotation
You can also try a combination of fast walking with body rotation. During fast walking, add body rotation to the right and left alternately every few steps. This movement will help train core muscles, such as the stomach and back, and increase body flexibility.
The combination of fast walking and body rotation can also improve coordination between the upper and lower body, and help train balance. Try to keep your posture upright and stable while rotating your body, to get the most benefit from this combination. This movement is suitable for large areas such as parks or fields.
4. Combination of fast walking movements with lateral movements
Lateral movement or sideways movement is one of the best fast walking combinations to train the side muscles of the body, such as the hips and outer thighs. Try to do a fast walk with a few steps to the right side, then back to the center, and do the same to the left side. Repeat this pattern for a few minutes.
The combination of fast walking with lateral movements will help increase the strength and flexibility of the hip and thigh muscles, as well as improve body balance. In addition, this movement can also increase joint mobility and prevent the risk of injury, especially for those who often do intense physical activities.
5. Combination of fast walking movements with swinging arms
Swinging your arms while brisk walking can be an effective combination of movements to increase the intensity of your workout. As you brisk walk, try to swing your arms back and forth with more energy. This movement will help increase your brisk walking speed and provide additional exercise for your arm and shoulder muscles.
The combination of fast walking with swinging arms is also useful for improving coordination between the upper and lower body. In addition, this movement helps increase the heart rate, so that more calories are burned. Make sure to swing your arms in a rhythm that matches your steps to stay stable and comfortable.
By trying this combination of fast walking movements, you can get a more enjoyable and varied workout, while increasing the effectiveness of your exercise. Good luck and stay active!