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that you have decided to take up racewalking, you will need
to know on how to do this exercise properly. Although this exercise
is practically injury-free, using the correct postures will
provide your body the maximum benefits. Here are some of the
things you should remember.
First, your head should be level, not bowed
nor turned upwards. The eyes should be looking at a distance
of about 20 yards. Constantly twisting your head or staring
at the ground may lead to a slower pace and neck pains.
Second, the arms should be bent at about 85
to 90 degrees at the elbows. Your hands should be kept close
to your body. At the end of a forward swing, your upper arm
should parallel to your torso. You should never bring your clenched
hand upwards. When you swing back, do it in a manner similar
to getting a wallet from your pant’s back pocket. The purpose
of your swinging arms is to propel your body forward. When it
is your first time to racewalk, you will feel the muscles of
your arms straining because of the controlled forward and backward
swing. But console yourself with the unavoidable possibility
of gaining muscle-toned powerful arms.
Third, the whole upper body should be kept
both straight and relaxed. Do not lean too far forward nor allow
your torso to lean backward. The shoulder should be relaxed
and the abdomen should be kept firm. If you over tighten your
tummy, you will suffer from discomfort. If you relax your stomach,
your speed will slow down.
Fourth, you must remember to keep one foot
in contact with the ground throughout the racewalk. Always land
on your heel and roll your weight forward to your toes. Keep
the toes on the ground while your ankle is being flexed. Otherwise,
your ankle may be injured. Do not over stride for this may overstretch
muscles such as your hamstring.
And fifth, make sure that the knee of your
advancing leg will be straightened as the foot of this leg lands
on the ground. Do not pull up your knee.
Of course, before you racewalk, you must spend
five to ten minutes of warm up easy walking, followed by another
five to ten minutes of flexibility exercise. Warm up exercises
reduces the risk of injury. And then, after the race walk, you
should begin cooling down by spending five minutes of easy walking,
followed by gentle stretching exercises. Do not abruptly stop
right after racewalking. The cooling exercises will lessen muscle
pains that will most likely result from the racewalking session.
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