Q It is not clear whether the training results are valid. Can I enter the next stage like this?

A If you think that the activity is not as smooth as you imagine, you must strengthen the foundation after week 2! During the four-week training course of "Slimming Walking Method" the training movements that were focused on in Week 1 are of high importance. Therefore, for people who have been walking incorrectly over the years, achieving week 1 training is the first obstacle to encounter. If you cannot successfully complete the training exercises for the first week, you can revise for another week, or add the "slightly difficult" and "not doing very well" parts of the first week while conducting the training menu for the second week. In addition, "training is difficult" = "its own weakness", so if there are difficult projects, "coded" practices should be performed regardless of the current progress, so that it will be more effective.

Q At what time is it better to do training?

A There is no special restriction. The key is to find time to continue the training arranged in the "Slimming Walking Method" to correct the walking habits over the years, so the most important thing is to persevere! Please find out the easiest time period for you to cooperate with in your daily routine and continue practicing. When doing it in the morning, you can remind yourself to maintain the correct posture all day long; before taking a shower in the evening, because the muscles are soft at this time, and the stretching operation will be relatively smooth. Although the training course is only 4 weeks, in order not to recurrence in bad habits, if you feel that you are "not doing well", please continue to fight.

Q It takes 7000 steps every day to do less than ……. Can you make up for more walking on weekends?

A It is not about how many days to walk, but the average number of steps per day is 7000 steps. If you only walk 5,000 steps a day, it is no problem to use the weekend to supplement it. However, if you take 7000 steps one day, you will take less than 2000 steps one day, you will actually not recommend this approach with a huge gap. Maintaining a certain amount of walking every day is the ideal. People who need to drive or ride bicycles for about 5 to 10 minutes should re-examine their life habits and will definitely find ways to increase the number of steps and remind themselves to walk at any time. If you really can't find time to walk, it is also a very recommended way to exercise on the platform at home, so you can enjoy the muscles used in the walking method.

Q I seem to have symptoms of flat feet, and I feel tired when I walk

A Please try to exercise the exercise of the toes on the toes

Some people have flat feet congenital, but the reason for getting flat feet in adults is weak muscles in the foot base. First, please give it a arch of the arch on the bottom of the horn. People with flat feet often only notice the inner arch on the inner side of the ankle. In fact, after the outer side arch is established, the inner arch will become stable. Please exercise your toes and actively carry out training exercises. When the foot arch is swept, it can easily absorb the impact force from the ground and you won't feel tired all of a sudden when you walk.

Q I have a slight valgus. Is there any reason for the countermeasure?

A Please pay attention to the center of gravity shifting method of the foot bottom

When walking, when the center of gravity shifting method of the foot bottom is incorrect, it will cause the cause of the big toe valgus. After the center of gravity of the foot of the valgus moves from the foot and the outside to the ground, the center of gravity will often be directly moved to the ball of the big toe root without moving from the arch of the foot. This will cause the big toe to bear too much weight, and wearing pointed shoes that are not conducive to the tip of the moving feet may cause the big toe toe to become valgus. The reason is to move the toes through training exercises and build an outer side bow. In this way, the center of gravity at the bottom of the foot will become smooth, which will reduce the burden on the side of the big toe and prevent the valgus from becoming malignant.

Q The foot has long or chicken eyes, and it feels uncomfortable when walking

A Please check first to see if the shoes are close to the foot

The reason for the foot has long or chicken eyes can be judged based on the position of formation. If it is growing on the toes, it may be that the shoes are not up to the feet. Please check if the shoes you are wearing are too tight. In addition, for people who grow on the inner or outer side of the foot, the unstable arch of the foot base is also one of the factors. When the foot is on the ground, the toes will sway in the shoes. When they repeatedly hit the same place, it is easy to form cystic or chicken eyes. When the eyes of the slut or the chicken become larger, it will hinder the center of gravity of the foot and then affect the walking posture. To avoid malignancy, please re-choose the shoe style and carry out training for arches on the arches of the horns to prevent it.

Q When performing exercises toe training, the toe will cramp!

A After beginning to recognize this part, the activity will gradually improve

Because the toes are not the areas that are specifically activated during normal times, some people may feel very unflexible or cramped when they start training. However, it is normal to do this at first, so keep practicing in a tolerable range. The idea of "wanting to move your toes" will make your brain lower the tip of your head, and the toes can gradually move. Furthermore, cramps may also be caused by stiff toes, so please try to perform "foot toes stretching exercises". While stretching, the tip of the foot can be arched to the outer side of the foot, and can also prevent problems such as flat feet, valgus, long strokes or chicken eyes.

※ This article is excerpted from "Walking into a thin man".

"Walking into a Thin Man"

Author: Moritaro

Translator: Chen Yuejun

Publisher: Taiwan Dongbei

Publication date: 2021/01/26