Race walking is an Olympic sport, the distinguishing feature of which from running is the presence of constant support. This technique differs from ordinary walking in a different pace, step length and foot placement. Race walking is healthy, as it has a positive effect on the functioning of all organs and systems of the body and has no contraindications. Thanks to this sport, you can lose weight and strengthen your muscles - gain seductive body contours, but first things first.

Story

Race walking is a sport that began its history in 1867 in England, where competitors had to walk a distance of 7 miles. The first competitions were very difficult due to the long distances, among which the most popular routes were: Turin-Marseille-Barcelona (1100 km), Vienna-Berlin (578 km) and Paris-Belfort (496 km). In 1908, race walking competitions were included in the program of the Olympic Games. At that time, they competed to cover distances of 3.5 km and 10 km.

From 1908 to 1932, the history of the development of race walking was very eventful, as this sport was becoming an Olympic sport, its technique was improved and a new distance was introduced - 50 km. The sport became professional in the period from 1932 to 1958, when the requirements for athletes increased significantly, their training became daily and intense, and the loads were extreme; at that time a distance of 20 km was introduced. In the period 1964-1975, the basics of race walking techniques began to be improved in the countries of Asia, Africa, and Latin America. During this period, a scientific basis for this sport had already appeared, and more modern methods of training fast walkers had been developed.

After 1975, the development of race walking was associated with the establishment of new records, as well as with the beginning of women's competitions over a distance of 20 km. For the first time, women participated in race walking competitions in the Olympic Games program in 1992, while men became champions already in 1932.

Technique and rules

Correct race walking is based on two main points in technique:

• When alternating steps, a person must constantly have one of the feet in contact with the ground. If there is a separation from the surface, as in running, then he will be disqualified from the competition;
• Once one leg has been brought forward, it should not bend at the knee until it is perpendicular to the ground.

The spine should be relaxed, not bent, that is, the back is straight. During race walking, the abdominal muscles are tense, the arms are bent and do not dangle along the body. When practicing this type of athletics, the body must be collected and perform clear, consistent steps. You must first step on the heel, then roll the foot along the ground until the pad near the toes touches it.

Race walking competitions and distances

Race walking for men is a competition at distances of 20 and 50 km, and for women only 20 km. Entries for younger age groups indoors are 200 m, and at the stadium, as a rule, 400 m. For adults, at stadiums there are entries of 10 thousand m and 20 thousand m, and in winter in arenas 3 or 5 thousand m among younger age groups groups, students. Men compete at a distance of 35 km in winter. A race walking championship can take place on a city street or at a stadium, and if it is winter, then in an arena.

Walking technique is assessed by judges who are located along the entire distance - there can be 6-9 of them. They use yellow paddles to show athletes warnings about violations - such as bending a leg - and hand their cards to the head judge, who has the right to disqualify an athlete at any time - even at the finish line. If the World Race Walking Championships are taking place or Olympic Games, then the walker is excluded from the competition after one warning. In other cases, the chief judge does this after receiving three cards from different judges.

Olympic champions and records

In the 20 km distance, the most famous male athletes were: Vladimir Golubnichy, Leonid Spirin and Robert Korzeniowski. Race walking and women who became champions are Elena Nikolaeva, Olympics Ivanova and Olga Kaniskina. During the 50 km distance, the following became famous for their victories: Andrei Perlov, Nathan Dix, Robert Korzeniowski and Hartwig Gauder.

In sports runs of 20 km, the record holders were:

• World record: 06/08/2008 – Sergey Morozov (1:16:43) and 08/11/2012 – Elena Lashmanova (1:25:02);
• Olympic record: 09/22/2000 – Robert Korzeniowski (1:18:59) and 08/11/2012 – Elena Lashmanova (1:25:02).

In sports runs of 50 km, the record holders were:

• World record: 08/15/2014 – Yoann Dini (3:32:33);
• Olympic record: 08/11/2012 – Sergey Kirdyapkin (3:35:59).

All these people are world race walking champions who deserve not only praise, but also admiration.

Education

Race walking school is training in the technique of this sport, which differs significantly from regular walking. Let's consider all the tasks that a beginner faces:

• Familiarization with technology. The coach shows at a slow pace what race walking is and explains it distinctive features, compliance with which is the main thing in this sport. After this, the beginner is asked to walk several tens of meters on his own a couple of times, so that the coach can determine what mistakes he is making and how the next training sessions should be carried out;
• Training in the movement of the pelvis and legs. During the process of slow walking, the beginning athlete is taught to correctly turn the body and arms at the moment one of the legs places itself on the ground. To do this, opposite turns are used, that is, when the pelvis is turned to the left, the shoulders turn to the right. Attention is focused on the fact that the leg that touches the ground should remain straight until the rear push and the other leg touches the surface. It is important to train along a drawn straight line so that your legs are as close to it as possible;
• Training in the movement of the shoulder girdle and arms. During race walking, the arms are bent at a right or obtuse angle, they move in a straight line and do not intersect. The shoulders should be lowered and the arms should be free from excessive tension and move freely. To do this, the beginner is asked to perform his mini-entries with his hands behind his head, behind his back or in front of him. If the amplitude of their movement is small, then race walking lessons are held with arms down;
• Training in complete race walking techniques. To do this, perform a variety of exercises aimed at sharpening individual elements walking. The trainer pays attention to the position of the body, head, freedom of movement of the body and limbs. The coach carefully evaluates the length of the step, the movement of the foot, and the timely lifting of the heel from the surface;
• Improving the learned technique. At this stage of training, the athlete combines all the acquired skills together and begins to train hard to achieve complete coordination of all movements. Special attention It’s time to focus on finding the optimal walking pace, step frequency, and regularity of inhalations and exhalations. During this period, it is important to begin to increase the overall level of physical endurance and increase distances.

There are certain standards for race walking by which competitors are judged. In addition to technology, speed is also important, increasing it will allow you to achieve new records. It can be increased only by lengthening the step, which will not spoil the technique. Another way is to implement more quick steps, but this can lead to a transition to running, so you shouldn't risk it if you want to get your World Race Walking Cup.

Types of healthy walking

Healthy walking is not only sports walking, but also its other types. For example, walking over rough terrain or uphill, which perfectly strengthens the gluteal, calf and thigh muscles. Thanks to such walks, you can improve your health and part with overweight. Nordic walking is a form of walking with modified ski poles that provides excellent cardio exercise and improves physical health.

Walking with intentional tension gluteal muscles when each foot leaves the ground. This type of exercise is aimed at losing weight and strengthening the tissues of the pelvic area. Walking backwards is suitable for those who want to strengthen their back muscles. You must straighten your back, put your hands on your belt, pull in your stomach and walk along a pre-selected straight path. Race walking with poles or on rough terrain is a great way to lose weight and improve your health.

Walking for weight loss

Running and race walking are 2 great ways to lose weight, but the second is better because it has no contraindications and gives high-quality results very quickly. Overweight people, as a rule, have problems with the cardiovascular system, joints, and spine, so walking is much more suitable for them than running. So, how and how much you need to walk to lose weight:

• You should start at a slow pace so that your heart rate increases gradually, and you can clearly determine the speed that is “comfortable” for you. It is also necessary to stop slowly so that the heart rate and breathing are restored gradually;
• Aerobic warm-up before walking and stretching after it are mandatory parts of training;
• Watch the position of your body: your back is straight, your stomach is tense, your arms are bent. Shift your body weight first to your heel and then to the ball of your foot;
• Drink water before and after exercise to prevent dehydration. If you want to drink while exercising, it’s better to just rinse your mouth with water;
• Shoes for race walking should be of high quality - sneakers with a rigid heel, flexible toe, shock absorption and breathable materials. Clothing should not restrict movement or get in the way. IN sunny days be sure to use sunscreen and glasses;
• You need to breathe through your nose, and if you start to choke, then you have chosen the wrong pace and should slow down;
• The first workout should be gentle - remember how many steps you took and follow this norm for a week. Then increase your rate by 500 steps and do this weekly to improve your results and endurance;
• It is better to walk in the morning before breakfast, so the body will break down fats rather than consumed food. If you train in the evenings, then do it 2 hours after dinner and 2 hours before bed;
• You need to walk for at least 40 minutes, and preferably 1 hour at a fast pace, then you will complete your 10 thousand steps, which doctors recommend that each of us take daily to maintain our health and slim body;
• The optimal frequency of recreational walking is 5 times a week, but you can train every day or only 3 days;
• The maximum weight loss effect will come from walking uphill or over rough terrain, as you will need much more energy. You can alternate different types of walking in one workout or in different ones - this will diversify your activities and, possibly, improve the results obtained;
• Don't forget about proper nutrition, which will also play a huge role in your weight loss. Even a 20 km race walk will be ineffective if the athlete consumes fatty and unhealthy foods.

In addition to losing weight, walking at a fairly fast speed will help you tighten the muscles of your buttocks and legs, which will already improve your figure. It will also help straighten your posture and feel lighter inside.

Benefits of walking

Race walking in Russia is very popular not only as an Olympic sport, but also as a recreational sport. The benefits of this athletics discipline are as follows:

• Saturation of the body with oxygen, which has a positive effect on all processes occurring in it;
• Lowering cholesterol levels, normalizing blood pressure, increasing lung capacity;
• Preventing salt deposits, strengthening bones and preventing osteoporosis;
• Improving well-being and preventing stress;
• Promoting weight loss and improving the condition of the skin;
• Working out all muscle groups, which strengthens the body as a whole and makes it more mobile and resilient;
• It is worth considering that race walking for 50 km puts less stress on the legs and joints than running for 1 km, and therefore it is less dangerous;
• Walking is suitable even for those people who are prohibited from any other types of physical activity.

As you can see, the benefits of healthy walking are enormous, so this type sport is so popular among ordinary people who do not strive for Olympic victories.

Athletics and race walking in particular are those sports that are aimed at increasing the endurance of the human body, strengthening its internal core, and increasing endurance. Walk and become healthier, slimmer and stronger!

Walking is the main method of movement for humans and most animals. A person masters walking on two legs in early childhood and uses this method of locomotion throughout its life.

Various walking techniques allow you to consider walking as a sport, a fitness activity for maintaining health and improving well-being. Body characteristics, diseases and injuries can cause various pains when walking.

MedAboutMe talks about what is considered proper walking, the benefits and harms of walking and its different types.

Walking – concept, definition

Walking is a type of motor activity in humans and animals that provides active movement in space on a hard surface. In the process of human walking, complex coordinated activity of the limbs and skeletal muscles occurs. Depending on your walking technique this type movement can involve up to 95% of the muscles of the body.

Human walking: homo erectus

Human walking on two limbs differs from the method of locomotion of vertebrates. It is assumed that the first people to master upright walking were representatives of the species homo erectus, Homo erectus, immediate ancestor modern man. This connection is evidenced by the structure of the femurs, identical to those of homo sapiens.

The transition to bipedia, walking on two legs, has long been considered a consequence of the labor concept of Friedrich Engels: “labor made a man out of a monkey,” that is, the forelimbs and arms began to be actively used for manipulating objects and babies, which led to walking exclusively on the hind legs limbs, legs.

However, modern researchers argue that the phenomenon of walking on two legs arose much earlier than the appearance of tools, for example, the remains of the first upright human ancestors date back to 7 million years, and objects used as tools date back only 2.7 million.

Attention!

Hypotheses about the origin of upright walking include the need to cross water obstacles, often rise on the hind limbs when living on grass-covered spaces of the savannah, evolutionary “baldness”, the disappearance of hair from the body of mothers in warm climates, which forced the mother to use the forelimbs to hold the baby on the body . There are also theories based on the psychological advantage of erect walkers - the body looks larger, you can see further, as well as mathematical calculations that prove that walking on two legs is more energy efficient than walking on four limbs.

Most likely, the phenomenon of upright walking, a person walking on two legs, was formed under the influence of a whole complex of factors, and today we actively use this type of movement, without thinking about what large-scale changes in the body a person owes to the ability to freely use his arms and stand and move steadily on his feet.

Walking: benefit or harm?

Considering such characteristics of walking as benefits and harms for human body, it is worth remembering the structure of the human body. Adaptation of body structure to upright walking led to many changes during human evolution. These include:

• change in the base of the skull, movement of the foramen magnum;
• structure of the pelvic bones: upright walkers have a wider and lower pelvis than those who walk on all fours;
• structure of the long bones of the legs. Features and differences in the structure are clearly visible in dynamics, when apes move on two hind limbs, swaying to compensate for instability by oscillations of the body;
• foot structure: the presence of transverse and longitudinal insteps, shortened toes, lack of opposition and abduction of the big toe;
• the structure of the hands of modern man is also a consequence of the transition to upright walking. Our hands are not adapted for moving on the ground, but they are adapted for using tools;
• The erectus spine has special curves and is located along the vertical axis.

These changes in the body led not only to the ability to more economically spend energy when moving, to see the environment better, to free up hands for carrying and working with tools, but also influenced the stability of the entire musculoskeletal structure and led to the emergence of diseases unfamiliar to animals moving on land. four limbs.

Increased load on the spinal column and lower limbs, especially in combination with low motor activity and constantly wearing shoes, companions of modern man, can lead to pain when walking, as well as complications in the presence of certain diseases. However, walking, the benefits and harms of which have been studied and proven in various aspects, is, as a rule, not the direct cause of diseases.

The benefits of walking and hiking

The benefits of walking are undeniable. In addition to the obvious factors: movement, being in the fresh air, hardening, relieving psycho-emotional stress during simple walks, experts say that walking directly affects the health of the body and a person’s well-being. Thus, the following facts testify to the benefits of walking and hiking:

• regular walking for 30 minutes a day can reduce the likelihood of developing tumors in the intestines by 30%;
• at least half an hour of walking daily at an accelerated pace has a beneficial effect on the cardiovascular system, reducing arterial pressure due to filling the vessels of the arms and legs;
• active contraction of the lower leg muscles when walking helps maintain the tone of the blood vessels in the legs and reduces the likelihood of varicose veins lower limbs. Half an hour of walking a day is enough to prevent this disease;
• a decrease in the level of adrenaline and cortisol and an increase in the amount of endorphins in the blood accompany any physical activity, including walking. Thus, even a short walk can have a beneficial effect on mood at a physiological level;
• Physical activity is necessary for the body to absorb calcium. The benefits of walking for strengthening the bone skeleton and the entire musculoskeletal system are undeniable: calcium is absorbed better, and ligaments are strengthened with constant load on them;
• finally, walking, although not the most energy-intensive activity, nevertheless increases the body's calorie expenditure. 200-300 kilocalories consumed during an hour of walking at different paces help maintain overall shape and even lose weight for those who want it.

Walking therapy

Healthy walking is a treatment area that is almost 200 years old. It is reliably known that at the beginning of the 19th century, European doctors prescribed regular walks along the sea, along the hills and mountain resorts for patients with certain diseases.

Walking therapy is the use of a natural view for humans. physical activity. The advantages of walking therapy in the absence of any conventions: classes can be started in any area, at any time of the year, there is no need to purchase additional exercise equipment or equipment, just a pair of comfortable shoes.

Walking – optimal choice for those who are overweight, weak or have not previously exercised. The ability to independently control the load, speed, distance, combine walking therapy with a walk in nature, shopping or going to work allows you to actively use this method of therapy and prevention for any type of employment.

If the body is unprepared or recovering from an illness, it is recommended to start classes with a preparatory type of health walking, performed at a slow pace (60-80 steps per minute) or at the usual speed. In this case, it is necessary to control the frequency of breathing and pulse.

Gradually increasing the intensity of movement, after a while you can switch to the main type of therapeutic walking. It alternates between fast (100 or more steps per minute) and slow walking; the speed at the beginning of the movement should be comfortable enough so that breathing does not become difficult. After 5-10 minutes of a slow pace, they switch to fast walking for 3-5 minutes, then return to slow.

The duration of the entire lesson is 30-40 minutes. Before starting, you need to do a short (10-15 minutes) physical warm-up; in conclusion, there is always a stage of slow walking and breathing exercises, relaxation, and muscle stretching.

Experts advise not to pace yourself, especially for patients recovering from an illness or having difficulty with physical activity.

Terrencourt

Health path as a type of therapeutic walking and sports activity has been known since 1885. Therapy with regular walks over rough terrain with specially selected parameters for changing the slope of the surface, distance and pace was introduced into use by the German doctor Ertel.

In Russia, health paths became known at the end of the 19th century thanks to N.N. Obolonsky, who spread a new method of walking treatment and prepared one of the very first routes for this type of treatment in the park of Kislovodsk.

Initially, health paths as a method of walking treatment were prescribed to patients with excess weight, diseases of the cardiovascular and respiratory systems. However, it soon became clear that it had a beneficial effect on the musculoskeletal system, improved metabolic processes, and overall health of the body.

Terrenkur as a technique is divided into three types:

• easy: distances up to 500 meters, terrain with virtually no slope or changes in altitude;

Source: https://MedAboutMe.ru/zdorove/spravochnik/slovar-medicinskih-terminov/khodba/

Course of lectures (for full-time and part-time students) Mutaeva I. Sh

LECTURE No. 2

“Basics of race walking and running techniques”

Introduction.

Brief description of walking and running techniques.

The relationship between internal and external forces during walking and running.

Features of running technique.

Features of running at various distances

Race walking.

Technique in sports is a way of performing an exercise. Any exercise, including athletics, can be performed in several ways. According to its kinematic characteristics various ways may differ significantly from one another, but the basics remain common.

Technique includes not only the form of movement (direction, amplitude, tempo), but also its quality, essence - alternation of efforts, change of speeds, rhythm, i.e. everything that results from the interaction of internal and external forces. Any movement of a person is possible only as a result of the interaction of internal and external forces and is subject to certain physical laws.

When performing any athletics exercise, in addition to the requirements imposed by the competition rules, athletes are guided by the main criteria - economy and efficiency.

Using the example of any type of athletics, one can trace the evolution of its technique, the use of increasingly rational methods of movement, ensuring the continuous growth of sports results.

The more perfect the technique, the more fully the athlete’s physical capabilities will be used and the higher the sporting achievements will be.

However, at present, in the process of learning and training, not only advanced techniques and the most effective methods are used, but also less effective, but simpler methods.

Thus, perfect technique is understood as the most rational and effective way of performing a sports exercise, allowing one to achieve the best sports result.

At the initial stages of education and sports training, simpler, less rational methods of sports exercise techniques are also used, in particular this is explained by the application of these methods.

Walking and running- natural ways of human movement. It is characterized by cyclical and constantly repeating movements performed by pushing off the ground.

The main goal of walking and running is to cover the distance in the least amount of time. Walking and running have similarities and differences. The difference between walking and running is that when walking, the athlete is in contact with the ground at all times. When running, after repulsion there follows a flight phase, which ends with landing.

Step with one and then the other foot, i.e. a double step in walking and running forms a double step cycle.

The double step cycle can be traced from the moment of push-off to the moment of the next push-off. From the moment of repulsion to the moment of the starting position means the end of one cycle and the beginning of another.

Let's consider the cyclical movement of walking.

Walking phases. It should be noted that when walking, support on the ground is carried out either with one or the other leg, or with both legs at the same time. Each leg in walking is either a supporting leg or a swing leg.

In walking, each movement cycle consists of two periods of single support (right and left leg) and two periods of double support.

Each period consists of phases and moments.

Support period– lasts from the moment of landing until the leg lifts off after take-off. In the support period, two phases are distinguished for each leg - forward and rear push.

Front push phase– begins from the moment the foot is placed on the ground in front of the GCM projection and lasts until the vertical moment.

Rear push phase

Source: https://refdb.ru/look/2258515-p2.html

Basic walking and running techniques

Walking and running are natural ways of human movement and their structure has many similarities. When walking and running, an athlete repeats his movements in a certain sequence, i.e.

its actions consist of separate cycles.

Therefore, when analyzing the technique of these movements, there is no need to trace all the actions of the athlete from start to finish; it is important to understand the patterns of only one cycle.

The cycle includes phases of movement between two completely identical body positions. In walking and running, the cycle is a double step during which each part of the body goes through all phases of movement.

A characteristic feature of walking is the presence of constant contact with the ground of one (single support period) or both legs (double support period). In running, the structure of the cycle is somewhat different, since in it the period of the two-support position is replaced by the flight phase.

It is known that a person moves in space due to muscle contraction. At the same time, the internal force of tension of any muscle cannot change the position of the body’s overall center of gravity (OCG) in space. This is only possible with the participation of external forces, i.e. when a body interacts with other bodies in the form of repulsion or attraction.

When walking and running, external forces are gravity, environmental resistance and ground reaction, each of which can be driving, braking or neutral.

The force of gravity acts constantly and is directed vertically downwards. The resistance force of the medium is braking, its magnitude depends on the speed and size of the moving body.

The ground reaction force is equal in magnitude and opposite in direction to the pressure of the foot on the ground.

When walking and running in the support period, two phases are distinguished for each leg - the front and rear pushes, which are demarcated by the vertical moment.

The front push phase begins from the moment the foot is placed on the ground in front of the OCTT projection and lasts until the vertical moment, while the pressure on the ground is directed downward and forward, and the reaction of the support is directed upward and backward. The rear push phase is the most important in the entire movement cycle.

It starts from the vertical moment and lasts until the end of the support period, i.e. until the foot lifts off the ground. The pressure on the ground is directed downward and backward, and the reaction of the support is directed upward and forward.

Attention!

When pushing off with the foot, all other parts of the body receive acceleration in the direction specified by the reaction of the support. The swing leg also moves away from the place of support. Therefore, these actions during repulsion are interconnected and propel the body forward.

The movements of the arms and legs when walking and running are cross. The arms, bent at the elbow joints, move forward-inward and back-outward. The shoulder girdle and pelvis also make complex counter movements, which help lengthen the step and speed up its execution, which leads to an increase in the speed of movement.

It should be noted that the obliquely directed pressure forces and ground reaction in the phases of the front and rear pushes can be decomposed into two components - vertical and horizontal. The horizontal component of the ground reaction is the most important factor determining the change in speed when a person moves while walking and running; the vertical component serves to counteract the force of gravity.

During the swing of the leg when walking and running, the following phases are distinguished: the rear step (the swing leg is behind the body) and the front step (the swing leg is in front of the body), separated by the vertical moment.

Thus, the cycle during walking and running consists of a support period (front push phase, vertical moment, rear push phase) and a swing period (back step phase, vertical moment, forward step phase).

With the completion of the forward step phase, the foot is placed on the ground and a new cycle begins with the forward push phase. During the period of support, the leg performs a rotational movement along an arc, the center of which is in the foot (the body moves forward), during the period of swing - a rotational movement, the center of which is in the hip joint.

During a double step, each leg is a supporting leg and a swing leg. During the period of support, the leg serves as a shock absorber, supports the body and pushes off the ground, with the help of which movement is carried out. During the swing, the leg is moved forward, i.e. performs the next step.

When walking, the duration of the support period is longer than the duration of the swing period, which explains the presence of a constant support position in this type of movement. This happens because the period of support of one leg overlaps in time with the period of support of the other leg. During walking, periods of single and double support alternate.

The cycle of movements consists of two periods of single and two periods of double support.

With an increase in the frequency of steps in walking, the duration of the periods of support decreases, and at a pace of over 200 steps/min, walking involuntarily turns into running, since the period of double support disappears and the flight phase appears instead.

When running, the duration of the support period is less than the duration of the swing period. The period of swinging one leg overlaps in time with the period of swinging the other leg, resulting in the flight phase. The cycle of movements when running consists of two periods of support and two phases of flight.

During the support period, the pressure of the leg on the ground and the reaction of the support increase sharply, reaching values ​​several times greater than the athlete’s body weight. Compared to walking, when running, push-off occurs at a more acute angle and more significant vertical fluctuations of the athlete’s CGT are observed.

Lateral fluctuations of the OCTT during running are insignificant and may be even less than when walking.

The main components of speed when running - the length and frequency of steps - reach significantly higher values ​​than when walking. Movements in the joints are carried out at a higher speed and with a greater amplitude, due to which the effect of inertial and reactive forces is more pronounced when various muscle groups of the lower and upper extremities are working.

The distance and speed of travel is determined by your physical condition and health. When you walk at a speed of 5 km per hour, your oxygen consumption increases fourfold, so at the very beginning you should monitor your breathing so that it is uniform and correct.

If you breathe irregularly, fatigue will quickly come, so breathe at a speed of 5 to 6 km/h, follows this: on inhalation four steps, on exhalation five steps. When you adapt to breathing while walking, it will not be necessary to control it; the process will occur arbitrarily.

Signs considered satisfactory after walking are: slight perspiration, slight fatigue, breathing is not difficult, and a feeling of satisfaction on the face.

Types and characteristics of walking

Walking can be divided into three main types.

• Regular. Everyone walks this way, and at the same time receives a positive effect on the material metabolism in the body, on the functioning of the circulatory system, and, as a result, the heart. When walking normally, the lungs are ventilated and health is improved.
• Accelerated. With this type of walking, will is developed and muscle mass develops. As a rule, this walking is performed using small and frequent steps, and is recommended for people for whom running is contraindicated. These are mainly patients who have had a heart attack.
• Wellness. This type of walking can be done every day for 45 minutes, at any convenient time, except in the evening, since the health-improving type of walking increases performance and does not require large energy expenditures. You should start with a small distance, about one kilometer, gradually increasing the distance of your journey, at a pace of 1 kilometer in 20 minutes. When walking, it is better to remain silent so as not to lose your breath. It must occur both in a uniform and spontaneous manner. Start with two kilometers, covering them in half an hour, gradually increasing the path, but without slowing down. Make sure that your heart rate does not exceed 95 beats per minute.

Walking affects the development of various muscle groups

• Slow way heel to toe, develops the body and promotes its fit. This strengthens the calves, pelvic muscles and abdominal muscles. The knees should be straight, the arms bent at the elbows, freely rising to chest level, and the abs should be pulled in.
• At walking on heels, keep your legs straight, just like when walking on your toes. If you walk on your toes, your heels should not touch the floor, and vice versa. This method doubly promotes the development and strengthening of the gluteal, spinal, calf, and cervical muscles. With this method, deposits are removed and the slim figure is restored.
• High leg raise when walking, it corrects the tightness of your buttocks and ankle muscles. You should walk correctly with your knee bent. Raising it high, and gradually stepping first on the toe, then on the heel. This should be done energetically and clearly. The head is raised, hands are clenched.
• Walking with long strides. The movements with this method are a little slower, while maintaining the synchronization of the legs and arms. The heel roll should be smooth and will work almost every muscle group in your body, helping improve coordination. You should stretch your step gradually, as you can overstretch your leg muscles.
• Cross and side steps often used in aerobics classes. Steps are taken alternately. The calf and gluteal muscle groups work here, and accelerated execution of such exercises easily burns calories and helps you lose excess weight.
• Steps with lunges in half squats, effectively eliminate excess deposits on the hips, waist, and abdomen. Lunges should be performed on the entire foot; most of the load falls on the leg muscles; this method is useful for preventing the formation of varicose veins and in the fight against cellulite on the thighs.
• Walking forward with your back, helps correct and corrects posture well. This method is performed from the toe, rolling onto the heel of the foot. It is quite difficult to maintain coordination of the arms and legs in this way, but it helps to straighten the gait and gives self-confidence.
• Up the steps. Here you should start the movement and put the load on the front of the foot, and rely on it, making further movement with the other leg. In this case, the tension falls on the calves and hip muscles.
• Walking in a squat and half-squat, performed on bent knees. If you do the exercise half-squatting, the movement begins from the front of the foot, and if in a full squat, then the legs are placed on the entire foot. The back should be completely straight, hands on the waist or on the knees.
• Gymnastic appearance. Here the execution takes place with wide steps on the full foot.

Race walking

This type of walking is Olympic track and field discipline. Its peculiarity is that there is constant contact with the ground, unlike running, and the leg brought forward maintains a straightened position.

• A 20 km endurance and mentality walk in which both men and women participate.
• 50 km walk, an Olympic event for men only.
• Competitions on the 400 meter track (10,000 and 20,000m)
• Competitions on a 200 meter track in a stadium (5,000m)

Nordic walking

This is also an Olympic sport, performed with support sticks, which help relieve the shoulder girdle and muscles of the supporting apparatus, allowing you to climb mountains and walk over rough terrain.

The Scandinavian type of walking is popular and loved by many for its accessibility and ease of movement. It does not require special preparation, just pick up the sticks and you can start training.

It is worth starting to walk from short distances.

Types of walking with different biomechanical abilities

• Walking with a bending step. Characterized by imbalance of the body due to leaning forward, quite fast pace. It is mastered through systematic training and special training. Used in combat actions and communication moves.
• Sports. The difference is in straightened legs, straightened knees, slightly raised arms, making rather sharp movements. There is no flight phase and support is reduced.
• Up the plane. Works with double the load of the hip muscles, which are supporting muscles.
• Sloping down. The quadriceps muscle is inferior. Landing starts from the toe.
• Walking by touch, the balance of the body with this method of movement is lost, and the support falls on the hind leg, and the front limb, as it were, feels the solid ground, and the load is transferred to it.
• On the toes. This method is characterized by a load on the abs and back. And the foot is bent to the maximum.

Video. How to walk correctly. Foot movement when walking

Types of walking with poles!

Types of walking with poles: amateur, fitness and for professionals. Walking over rough terrain and downhill - how to do it correctly?

Race walking

Race walking. Report about Mikhail Kiselev

Dobryakova Svetlana

State budgetary educational institution of secondary vocational education "Kasli Industrial and Humanitarian College"

Test

in the discipline: “Workshop on improving motor skills”

on the topic: “Walking. Techniques of various types of walking. Teaching Methodology various types walking of children of different age groups"

3rd year student

Group 13 DO(Z)

Fakhreeva V.R.

Checked:

Teacher

Shirokova S.G.

Grade

_________________

Kasli 2016

CONTENT

Introduction……………………………………………………………………………….3

1. Walking. ………………………………………………………..………….4

2. Techniques of various types of walking……………………………………...6

3. Methods of teaching various types of walking to children of different age groups…………………………………………………………………………………..11

4. Conclusion……………………………………………………………18

References………………………………………………………...19

INTRODUCTION

The main task of children's physical education preschool age is to improve health and physical development, increase efficiency, expand functionality developing organism, the formation of motor skills (walking, running, throwing, climbing, etc.) and the development of motor qualities (speed, strength, agility, endurance). We will consider the main type of movement - walking.

Walking is a motor skill, which is a chain of sequentially fixed conditioned reflex motor actions that are performed automatically without the participation of consciousness.

Walking is one of the first movements that a child masters after crawling. The ability to walk is formed at the end of the first - beginning of the second year of life. Walking expands children's capabilities, enriches their activities, stimulates activity, and promotes full physical development.

Walking expands children's capabilities, enriches their activities, stimulates activity, and promotes full physical development. The entire musculoskeletal system of the child is actively involved in walking; at the same time, up to 56% of the muscles of the body are involved in the work. Subject to correct technique Walking significantly strengthens the muscles of the torso, back and abdomen, trains the small muscles of the foot, and develops correct posture. In addition, when walking, the respiratory and cardiovascular systems are trained, and the metabolic process is more active. While walking in a group of children, coordination of movements, organization, and the ability to navigate the site and in varied and often changing terrain conditions are developed.

Walking training in preschool institutions is carried out in accordance with the "Program of education in kindergarten". Fulfillment of program requirements involves taking into account age and individual characteristics children, their health status, physical development and physical fitness.

1. WALKING

Walking is a cyclic movement of moderate intensity, i.e. the same cycles of motor actions are repeated (steps with the right and left foot).The arms move alternately from front to back in coordination with the movements of the legs. During walking, there is a constant alternation of muscle tension and relaxation, which ensures long-term performance of the neuromuscular system. high level. Therefore, walking can be widely used in the physical development of children different ages.

The amount of load when walking depends on the speed of movement and performance conditions. So, when walking slowly on a relatively flat surface (dirt or asphalt path), the intensity of the load is insignificant. But it increases noticeably if you increase the pace of movement, include overcoming descents and ascents, or move along paths with different soils (sandy, grassy). The maximum load on a person's feet is equal to twice his weight. This means, for example, that if a child weighs 10 kg, his feet can withstand a load of up to 20 kg.

Despite the apparent simplicity of the movements in walking, a child cannot immediately master the correct skills, especially in initial stage when it is difficult for the baby to maintain balance due to fluctuations in the overall center of gravity (he sways, the body tilts excessively forward). Therefore, the child moves quickly, in small steps: the entire foot is placed on the support, without rolling from heel to toe, the child seems to “spank.” Steps unsure, uneven. The movements of the arms and legs are poorly coordinated, the arms participate little in the movement. These features of a child’s walking are caused by the weakness of the muscles involved in the movement, poor coordination of their work, and a higher location of the body’s center of gravity than in an adult. A weak arch of the foot and the lack of the ability to tense or relax the corresponding muscles when moving do not perform the spring function of the foot, making the child’s steps heavy. Despite all this, from the first moments of mastering walking, children enjoy using this method of transportation.

Teachers noticed that children seemed to be looking for additional difficulties, deliberately complicating movements, for example, stepping over pebbles, branches, making their way through bushes, climbing a hill, steps, i.e. children themselves try to find a way to improve the movements they are mastering.

For walking characterized by monotonous repetition of identical phases of movements. In this case, alternating phases are distinguished: support with one leg, transfer of the leg, support with two legs. These phases of movements, repeated with each double step, constitutecycle.

As a result of repeating the same actions is happening alternating muscle tension and relaxation. This ensures their long-term performance at a high level.

Thanks to automaticity and rhythm, alternating contraction and relaxation of the muscles, walking at a certain dosage does not tire the child, since when the supporting leg withstands the weight of the whole body, the other, separating from the ground, produces a pendulum-like movement and has less load.

The load when walking depends on its pace and energy expenditure during its implementation.Walking pace May be normal, moderate, fast etc.

Walking is a complex movement. Various parts of the central nervous system take part in its nervous regulation. nervous system, including the bark cerebral hemispheres brain.

It has a significant physiological effect on the body: while walking, more than 60% of the muscles are activated, metabolic and respiratory processes are activated; The functioning of the cardiovascular, nervous and other systems of the body increases.

2. TECHNIQUES OF DIFFERENT TYPES OF WALKING

1. Regular walking at a moderate pace. When walking in this way, the leg is placed on a support from the heel, then by rolling over the foot onto the toe it goes into push-off (with the leg straightened at the knee if possible). The movements of the arms are calm - the arms, bent at the elbows, alternately rise forward no higher than chest level, then are pulled back with the elbows up, the hand is approximately at waist level. The head is raised, the shoulder girdle is not tense, the stomach is tucked.

2. Walking on toes. Performed on straighter legs. The steps are short, the body is straightened and taut. The foot is placed on the forefoot (on the toes), the heel does not touch the surface. Hand movements are insignificant, they are somewhat relaxed. They can be placed on your belt or behind your head. At the same time, the shoulders are lowered, the posture is relaxed.

3. Walking on your heels. This type of walking is performed with almost straight legs. The steps are short, the stomach is tucked, the back is straight. The foot is placed on the heel, the toes are raised up, but they should not be turned too far to the side. Hand movements are insignificant (put on the belt, put behind the head).

4. Walk with your knees high. The movements are energetic and clear. The foot is placed first on the front part, then on the entire foot. The steps are short but confident. The leg bent at the knee rises forward and upward. The thigh takes a horizontal position, the shin forms a right angle with the thigh, the toe is pulled down. Active movements of the legs are consistent with the movements of the arms, the hands are clenched into fists. Little progress has been made. The body is straight, the head is raised.

5. Walking with long strides. Movements are somewhat slow. The usual coordination of movements of the arms and legs when walking is preserved. The foot is placed by rolling from heel to toe. The approximate step length is different for children of different ages (32-35 cm at 2 years, 55-60 cm at 7 years). When performing this type of walking, you should not excessively increase the length of steps, as this can lead to disruption of the coordination of movements that is developing in children.

6. Walking with a heel-to-toe roll. This type of walking is performed by clearly placing the foot on the heel, smoothly and at the same time energetically rolling onto the toe, slightly springing at the same time and trying to rise higher. Hand movements are free, relaxed, with some emphasis (stopping) at the moment of transition to the toe.

7. Walking with an extended step. Can be performed forward, backward, right and left side. The step begins with any leg: one is brought forward, the other is placed next to it. Both feet end up together, their heels touching each step. You should not turn the foot of the attached leg with the toe inward. The hands do not take part in the movement - it is more appropriate to place them on the belt. This type of walking is especially good to perform with music, given its different nature: with a march - clearly, without noticeable bending of the legs at the knees; to dance music - softly, springing on one or both legs, etc.

8. Walking in a half-squat and squat. Performed on semi-bent or fully bent knees. When walking in a half-squat, the leg is placed on the forefoot, and when walking in a squat, the leg is placed on the entire foot. You should try to keep your back straight. Hands move freely. When walking in a half-squat, they can be placed on your belt; when walking in a squat, it is better to keep your hands on your knees.

9. Walking with a cross step. In this type of walking, one leg is brought forward and placed slightly to the side in front of the other. Little progress has been made. The leg should be placed straight and on the entire foot. It is advisable to keep your hands on your belt, since they active movements can lead to excessive rotation of the torso and impair coordination of movements.

10. Walking with lunges. The leg brought forward is placed with the knee bent over the entire foot. The leg remaining behind stands on the toe (if possible, it should be kept straight). The push is made with the toe of the standing leg.

11. Walking with your eyes closed. Performed in small steps, deviations from the straight direction are usually observed.

12. Walking backwards. One leg is placed back on the forefoot or on the entire foot at once. The push is made by the heel of the other foot or the entire foot at the same time. Coordinated movements of the arms and legs are difficult to perform.

13. Gymnastic walking. It is performed by placing the foot on the toe with a wider step, the foot is fully supported.

general characteristics program requirements for walking

All children attending a preschool institution must engage in physical education according to the “Kindergarten Education Program,” but depending on their health, functional status, and physical fitness characteristics, they may have time restrictions.

Walking is an exercise accessible to every child and therefore plays a big role in the physical education of children. Let's consider the basic requirements for walking in different age groups.

Contents of program material for children of the younger group

1. Walk as usual, on toes, with high knees, in a column, one or two at a time (in pairs).

2. Walking in different directions:

in a straight line,

round,

snake (between objects),

scattered.

3. Walking while performing tasks (with stopping, squatting, turning).

Contents of program material for middle group children

1. Walking on your toes, heels, and on the outer arches of your feet.

3. Walking with small and wide steps, side steps to the side (right/left).

4. Walking in a column one at a time, in pairs, with changing the direction of movement, “snake”, scattered, with finding your place in the column.

5. Walking while stepping over objects (35-40 cm).

6. Walking in a circle, holding hands.

7. Walking, stopping at a signal, between objects.

8. Walking walk.

Contents of program material for older children

1. Walking on your toes, heels, and the outside of your feet.

2. Walking with a high hip lift.

3. Walking with an extended step to the right (left).

4. Walking with small and wide steps.

5. Walking in a column, one at a time, two at a time (in pairs).

6. Walking with a change in direction of movement, “snake”, scattered.

7. Walking while performing a task when given a signal.

8. Walking and stepping over objects.

9. Walking in circles holding hands.

Contents of educational material for children of the preparatory group

1. Walking as usual.

2. Walking on toes with different hand positions.

3. Walking on your heels.

4. Walking on the outer arches of the feet.

5. Walking with high knee (hip) lifts.

6. Walking with small and wide steps.

7. Walking with an extra step forward and backward.

8. Walking with a heel-to-toe roll.

9. Walking in a half-squat.

10. Walking in a column one at a time, two at a time, three at a time, in a line.

11. Walking in different directions: in a circle, in a straight line, with turns, “snake”, scattered.

12. Walking in combination with other types of movement.

As can be seen from the program requirements, learning to walk takes into account the age characteristics of preschoolers and becomes more complex as they develop.

2. METHODOLOGY FOR TEACHING DIFFERENT TYPES OF WALKING FOR CHILDREN OF DIFFERENT AGE GROUPS

The child begins to master walking at the end of the first or beginning of the second year of life. At this age, the body has the ability to carry out only isolated movements, such as reflexes of flexion, extension, grasping, etc.

Before mastering walking, a child goes through a series of preparatory motor actions that are of great importance for strengthening muscles and developing coordination. Therefore, already in the first year of life, the necessary conditions should be created and appropriate educational work should be carried out with children.

The sequence of exercises is as follows:

1. Rising to your feet, holding your hands to a stationary support, and the ability to sit down from this position. The teacher needs to monitor the child’s performance of these movements, limiting the time he can stand on weak legs.

2. Stepping with the support of the armpit. The teacher from behind supports the child and encourages him to take at least 5 steps in a row.

3. Stepping while being supported by the hands. Holding both hands, the teacher stimulates the child to walk (5-8 steps).

4. Stepping while holding hands on a stationary support (barrier). The child, facing the barrier, holds on to it with both hands and, intercepting them, steps with an extra step (to the right or left) 1-1.5 m.

5. Stepping while holding the movable support with your hands. The child holds onto the gurney and follows it, moving forward. The skill is considered developed if the child walks this way for at least 2-3 m.

6. Stepping while being supported by the hand. The teacher holds the child by one hand, directing the step at first by 2-3 steps, and with good skill - by at least 10 steps.

7. Independent walking. The teacher encourages the child to try to walk without support. Approves if he walks boldly and actively; kindly encourages the indecisive; shows that he is ready to help the baby at any moment. A child who can walk 7-8 steps without sitting down is considered to be able to walk at this stage.

In the second year of life, work continues to improve the development of basic movements. The child develops walking skills, a sense of balance, coordination of movements, correct posture, and the arch of the foot is formed. Also in the second year of life, the child walks at a pace that is convenient for him. In the third year of life, he has coordinated movements of his arms and legs, and he already knows how to maintain balance.

The determining condition for the formation of walking is training. It, according to the research of A.A. Sargsyan, is carried out in a playful way. The child is taught how to walk correctly using a holistic exercise method.

At this age, significant attention is paid to exercises in complicated types of walking (stepping over sticks, walking along a narrow path, a board, etc.). It is important that the child sees an impeccable example of walking and posture of an adult, which he imitates with pleasure.

In a child of the fifth year of life, especially in the second half, there appears coordination of movements of the arms and legs, freedom in orientation in space, in changing direction; correct posture: the torso remains vertical, the shoulders are turned, the stomach is tucked, the head is slightly raised (visual control 2-3 m from the feet). Breathing is rhythmic and calm. All steps are the same, rhythm is maintained, coordination of movements of the arms and legs is correct. His walking skills are consolidated and improved: he walks on his toes, heels, the outside of the foot, etc. According to the instructions of the teacher, each child can be a leader and navigate in space.

The walking of a child of the sixth year of life has a steady and slow pace, with a large step width.

In older preschool age, walking movements are improved due to the accumulation of motor experience.

With the advent of the skill of confident and sufficiently long walking, the possibility of targeted influence on the further formation and improvement of this motor skill increases.

Proper learning to walk is based on knowledge of the age characteristics of children, the level of development of movements and motor qualities - speed, dexterity, endurance. When teaching children, demonstrating movements is most effective. Inaccurate and sometimes incomprehensible instructions from the teacher distract, confuse the child, force him to pay excessive attention to any one movement, and disrupt the coordination he already has. For example, the teacher’s instruction to “Move your arms more strongly” leads to the fact that energetic waving of the arms causes a sudden placing of the leg on the support, the children begin to stomp and walk heavily. When demonstrating walking, the teacher himself should walk with a natural and easy step, without emphasizing energetic swinging of his arms, without taking long steps, without exaggerating good posture. A positive effect in learning to walk can also be achieved if an older child walks correctly for younger children.

In teaching walking to older preschoolers already bigger place It takes an explanation of the correct skills, the conscious desire of children to move beautifully, easily, rhythmically, with good posture. However, for all preschool children, explanations should not be overused when learning to walk. It is advisable to give more walking exercises and diversify tasks and games. You should not start training by walking in a column one after another, since children with still unstable skills find it difficult to adapt to the pace and length of the step of the person walking in front. Kids often bump into someone walking in front or, conversely, fall behind. When training children to walk, they must be positioned so that they do not interfere with each other, for example, in a free group or in a line. You need to show the children the direction in which to move, give them an interesting task - to reach a tree, a large stone, a flag, a toy, etc.

To maintain a good emotional mood for children, you should vary walking tasks: introduce play elements, change the direction or pace of walking, alternate types of walking, combine it with other movements - stepping, crawling, jumping, etc.

The pace of walking is most often regulated by clapping, hitting a tambourine, drum, and counting. If possible, you can use musical accompaniment. Music promotes uniform, easy and beautiful movement of children. By speeding up or slowing down the pace, increasing or decreasing the sound volume, the teacher teaches children to walk fast and slow, and its various types (on toes, on heels, in a squat, etc.).

Proper execution walking is largely due to the clear guidance of the teacher, his ability to set the right pace, anticipate the possibility of errors and eliminate them in time. You should not try to encourage children to increase their step length or pace of movement while walking. This disrupts the rhythm, uniformity, and naturalness of movements, and coordination is disrupted. The length of steps when walking increases gradually and depends on the growth of children. The step of a 2 year old child is 32 cm, 4 years old - 40 cm, 5 years old - 47 cm, 6 years old - 49 cm, 7 years old - 53 cm (data from A. Sargsyan). A small child, as a rule, walks in smaller and more frequent steps than his tall counterpart.

By forming the skill of correct walking in a child, the teacher develops in him the coordination of the movements of the arms and legs, balance, and correct posture, which develops and strengthens the arch of the foot. “During ordinary walking,” as P.F. pointed out. Lesgaft, “the leg moved forward becomes the heel on the ground, and then when the center of gravity of the body moves forward, the support from the heel gradually moves to the toes.” When a child walks, it is necessary to observe the position of the chest: it should be directed forward; it is also necessary to remove all obstacles to the respiratory movements of its lower part. The head should be directed freely forward, which also promotes proper breathing.”

For children starting to walk, a flat and fairly hard surface is needed - a floor, a compacted path - without ascents and descents, since children cannot yet slow down on descents. Two- and three-year-old children can already walk freely along sandy and grassy paths and go down a small, gentle slide. Older children can be encouraged to walk along rocky paths or paths with exposed tree roots, or climb and descend steep hills. In order to prevent flat feet, for correct formation To improve the arch of the foot, walking on pebbles, slats or sticks placed on the floor so that the middle of the foot falls on them. If possible, children should be encouraged to go barefoot in the summer more often. Using terrain walking, children learn that step length changes depending on conditions - they walk in small steps along the sand, uphill; with wide strides - on a level place, a gentle slope.

Special exercises help improve walking, as well as prevent flat feet: walking on toes is performed on a reduced area of ​​support and requires tension in the muscles of the lower leg and foot, thereby strengthening the arch of the foot. A short step and smaller arm swing help straighten the spine.

METHODOLOGY FOR TEACHING WALKING

Junior preschool age

There is no coordination of movements of the arms and legs;

The foot is not formed - children “slap” it while walking, their legs are half-bent, their torso is tilted forward;

When walking, the child steps with the entire foot;

When walking, the child lowers his head and looks at his feet; walking pace is unstable;

Poor use of hall space

Teach children to walk with free, natural hand movements; - Learn to walk with high knees;

Learn to step over objects; - Teach orientation in space

Pay attention to the position of the torso and head during movement (head raised, torso straight);

When walking, pay attention to the fact that children do not “shuffle” their feet or look at their feet; - Additional walking is used: on toes, raising knees high; bypassing objects; changing direction; in a circle without holding hands; with side steps, forward, to the sides; alternating walking with running; stepping over objects

Middle preschool age

Walking is quite confident, with strict adherence to the intended direction. Hand movements are not yet energetic and are performed with a small amplitude;

The shoulders are tense, the body is not straightened enough, but the head “looks” forward when walking;

The length of the step increases, the rhythm of steps is established;

In general, walking is not yet perfect enough;

Often there is a lack of correct posture, shuffling of the feet, and constrained movements.

Form correct posture;

Teach children to walk on an inclined plane;

Introduce children to the step-step technique;

Learn to coordinate hand movements while walking

Pay attention to the movement of the arms during the exercise, to the position of the torso (shoulders straightened, back straight), to the placement of the foot (rolling from heel to toe);

Follow correct posture; - Exercises: walking with a bag on your head (hands on your belt or to the sides, shoulders pulled back); on the toes, heels, outside of the foot; small and wide steps; “snake” between placed objects, etc.

Senior preschool age

Coordination of movements of the arms and legs, confident wide step with a designated roll, good orientation when moving in a group, correct body position (torso straight, head straight);

IN individual assignments children get lost

Teach children to breathe correctly; - Teach children to wave their arms vigorously;

Practice ease of gait and coordination of movement

Pay attention to the position of the hands when walking, to the way of walking with a sweeping step with the foot planted on the toe;

Exercises: walking with gymnastic steps; cross step; back forward; with rhythmic stamping while walking; in a squat; with lunges; With various movements hands; with eyes closed, etc.

First junior group(2-3 years). In the first junior group, children need to be taught to walk correctly, without bumping into each other; develop the ability to maintain a stable body position and correct posture. For these purposes, various techniques are used: instructions from the teacher, demonstration, imitation, game form, visual references. For example, a teacher walks in front of a group of children backwards with a flag: “Children, follow me! Look at the green flag. How beautiful it is, how it flutters!” The kids follow the adults, waving flags, keeping their heads straight. To teach children to raise their legs higher, you should use walking exercises with stepping over a cord and blocks. When walking on your toes, the following technique is effective: “That’s how big we are!” The development of spatial orientation is facilitated by visual cues and walking in a given direction - towards a doll or a bear.

Second younger group (3-4 years old). Walking on toes with high knees, changing direction, and performing various tasks (stop, sit down, turn to face the window, wall, teacher) is introduced. Walking on your toes with high knees should be alternated with normal walking. The duration of each exercise at the beginning of the year should not exceed 5 seconds, and by the end of the year - 10 seconds.

Middle group (4-5 years old). In the middle group, the task is to strengthen the child’s ability to walk, coordinating the movements of the arms and legs. To do this, in the introductory part of the classes you should use walking with acceleration and deceleration, and also alternate walking with running. While walking, children should be periodically reminded not to lower their heads and keep their backs straight. Walking on toes with changing the position of the hands helps to consolidate the skill of maintaining correct posture, strengthening the muscles and ligaments of the foot. This group introduces walking on the heels and outside of the feet. These exercises should be short (5-10 seconds), they are carried out in alternation with other types of walking. When learning to walk with small and wide steps, visual references are used (lines drawn with chalk, flat hoops, etc.).

Senior group 5-6 years). Children must be taught to perform all types of walking clearly, rhythmically, with correct posture and coordination. So, when walking on toes, the child should move straight, slightly bending his knees; when walking on your heels, move rhythmically on the outside of your foot, at a general pace, trying to straighten up. When teaching a soft, elastic step, an accentuated roll from heel to toe and active arm movements are used.

Preparatory group(6-7 years old). Children improve their walking technique with different hand positions. In one lesson, you can use exercises in four to five types of walking (repeated five to six times for about 5 seconds). In the summer, children should practice walking natural soil, sand, path made of stones, with ascent and descent, with stepping (using different ways walking).

CONCLUSION

Gymnastics is a system of specially selected physical exercises and scientifically developed methodological provisions aimed at solving the problems of comprehensive physical development and improvement of the child.

Starting from infancy, gymnastics is used in all age groups of preschool age.

Gymnastics is aimed at improving health, general physical fitness, hardening the body, developing correct posture, strengthening internal organs and their systems (cardiovascular, respiratory, endocrine).

The content of basic gymnastics includes drill (exercises in formation and restructuring), general developmental and basic movements. Basic movements are vital solutions for a child that he uses in the process of his life: crawling, climbing, throwing, throwing, walking, running, jumping.

Walking is aimed at strengthening the child’s health, developing correct posture, and improving the functional systems of the body. Walking is recommended for all age groups of children.

BIBLIOGRAPHY:

1. Vikulov A.D., Butin I.M. Development of physical abilities of children: Book. for kids and their parents. - Yaroslavl: Gringo, 1996. - 176 p.

2. Glazyrina L.D., Ovsyankin V.A. Methods of physical education of preschool children. - M.: VLADOS, 1999. - 176 p.

3. Penzulaeva L.I. Physical education classes with children 5-6 years old: A manual for kindergarten teachers. garden - M.: Education, 1988. - 143 p.

4. Stepanenkova E.Ya. Physical education in kindergarten. Program and guidelines. - M.: Mozaika-Sintez, 2006. - 96 p.

5. Stepanenkova E.Ya. Theory and methods of physical education and child development: Textbook. aid for students higher ped. textbook establishments. - M., Ed. Center "Academy", 2001. - 368 p.

6. Shebeko V.N., Ermak N.N., Shishkina V.A. Physical education of preschoolers: Proc. allowance. - M.: Academy, 1996. - 185 p.

Basic types of walking

1. Regular walking at a moderate pace. When walking in this way, the leg is placed on a support from the heel, then by rolling over the foot onto the toe it goes into push-off (with the leg straightened at the knee if possible). The movements of the arms are calm - the arms, bent at the elbows, alternately rise forward no higher than chest level, then are pulled back with the elbows up, the hand is approximately at waist level. The head is raised, the shoulder girdle is not tense, the stomach is tucked.
2. Walking on your toes. Performed on straighter legs. The steps are short, the body is straightened and taut. The foot is placed on the forefoot (on the toes), the heel does not touch the surface. Hand movements are insignificant, they are somewhat relaxed. They can be placed on your belt or behind your head. At the same time, the shoulders are lowered, the posture is relaxed.
3. Walking on your heels. This type of walking is performed with almost straight legs. The steps are short, the stomach is tucked, the back is straight. The foot is placed on the heel, the toes are raised up, but they should not be turned too far to the side. Hand movements are insignificant (put on the belt, put behind the head).
4. Walk with your knees high. The movements are energetic and clear. The foot is placed first on the front part, then on the entire foot. The steps are short but confident. The leg bent at the knee rises forward and upward. The thigh takes a horizontal position, the shin forms a right angle with the thigh, the toe is pulled down. Active movements of the legs are consistent with the movements of the arms, the hands are clenched into fists. Little progress has been made. The body is straight, the head is raised.
5. Walking with long strides. Movements are somewhat slow. The usual coordination of movements of the arms and legs when walking is preserved. The foot is placed by rolling from heel to toe. The approximate step length is different for children of different ages (32-35 cm at 2 years, 55-60 cm at 7 years). When performing this type of walking, you should not excessively increase the length of steps, as this can lead to disruption of the coordination of movements that is developing in children.
6. Walking with a heel-to-toe roll. This type of walking is performed by clearly placing the foot on the heel, smoothly and at the same time energetically rolling onto the toe, slightly springing at the same time and trying to rise higher. Hand movements are free, relaxed, with some emphasis (stopping) at the moment of transition to the toe.
7. Walking with an extended step. Can be performed forward, backward, to the right and left. The step begins with any leg: one is brought forward, the other is placed next to it. Both feet end up together, their heels touching each step. You should not turn the foot of the attached leg with the toe inward. The hands do not take part in the movement - it is more appropriate to place them on the belt. This type of walking is especially good to perform with music, given its different nature: with a march - clearly, without noticeable bending of the legs at the knees; to dance music - softly, springing on one or both legs, etc.
8. Walking in a half-squat and squat. Performed on semi-bent or fully bent knees. When walking in a half-squat, the leg is placed on the forefoot, and when walking in a squat, the leg is placed on the entire foot. You should try to keep your back straight. Hands move freely. When walking in a half-squat, they can be placed on your belt; when walking in a squat, it is better to keep your hands on your knees.
9. Walking with a cross step. In this type of walking, one leg is brought forward and placed slightly to the side in front of the other. Little progress has been made. The leg should be placed straight and on the entire foot. It is advisable to keep your hands on your belt, since their active movements can lead to excessive rotation of the torso and impair coordination of movements.
10. Walking with lunges. The leg brought forward is placed with the knee bent over the entire foot. The leg remaining behind stands on the toe (if possible, it should be kept straight). The push is made with the toe of the standing leg.
11. Walking with your eyes closed. Performed in small steps, deviations from the straight direction are usually observed.
12. Walking backwards. One leg is placed back on the forefoot or on the entire foot at once. The push is made by the heel of the other foot or the entire foot at the same time. Coordinated movements of the arms and legs are difficult to perform.
13. Gymnastic walking. It is performed by placing the foot on the toe with a wider step, the foot is fully supported.

E.N. Vavilova, “Teach to run, jump, climb, throw,” M., 1983.

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Healthy walking is a great way to tone your body and improve your health. But every person already walks a certain distance with their feet every day? But not everyone feels the benefits of this procedure. Why? Maybe something is wrong?

What type of walking is beneficial?

In fact, therapeutic walking and walking, for example, to work, are the same thing, with the exception of some nuances. To get the most out of walking, follow some proven tips.

Movement technique

To prevent your muscles from getting tired, ensure proper posture. Move your pelvis back, chest forward, straighten your shoulders. Sometimes it takes a long time to walk. Slouching in in this case will quickly tire you, and unpleasant pain will appear in your back and shoulders. Such walking only gives stress.

Choose your own step length. Your hands should be given freedom. Don't limit them. If you feel like moving your arms while walking, do so. There is no need to cross them across your chest or put them in your pockets. Let your arms move with every step.

If you want to increase the fat-burning effect of your exercise, buy poles and practice.

Breath

How to breathe correctly when walking: inhale through your nose, exhale through your mouth. Get used to this rhythm, just like that.

Even those who have a stuffy nose at rest can often do without vasoconstrictor drops. Please note that during physical activity breathing becomes easier - magic, right?

To better ventilate your lungs, periodically inhale as much air as possible, and then take a full breath. You shouldn't breathe like that all the time - you may feel dizzy. But once every 2-3 minutes is very useful. Just inhale slowly and deeply. If you pay attention to your breathing, the benefits of walking will increase significantly.

Speed ​​and heart rate

It is important to consider what your heart rate should be when walking. Its value is affected by the speed of your steps and the characteristics of the road (slope, surface, etc.).

For healthy people, it makes sense to choose a load when walking will be a little difficult, but comfortable. That is, it should be difficult to have a long conversation while walking, but you should be able to say a couple of phrases.

You can monitor your pulse based on your feelings. If there is discomfort in your chest, you are walking too fast. It's best to use a heart rate monitor. Make sure your heart does not beat faster than 100 beats per minute. This is optimal for walking. Further acceleration of the heart is typical for running.

For a physically prepared person, cardio walking implies a fairly high pace.

People with heart disease should closely monitor their heartbeat. Make sure you have a normal heart rate (80-90 beats per minute) while walking. This gives additional guarantee that you won't harm yourself. Over time, when your cardiovascular system gets a little stronger, you will be able to increase your walking pace.

Depending on your physical fitness and health, the optimal speed for you will vary. The dependence here is direct - the better your preparation, the faster you should walk. The average walking speed is 4–7 km per hour. The benefits of fast walking include not only a healing effect, but also a training effect on the body.

And the healing effect is achieved due to the fact that the heart begins to beat slightly more actively than at rest, and the lungs are deeply ventilated.

Healthy thoughts

Attitude and mood play a big role in any business. Let's just say, not even a big one, but a decisive one. If you do something without the mood, the result will be weak, perhaps even completely unsuccessful.

You should focus on your feelings while walking, realize that you are healing yourself, that your path is just healthy walking, and not a journey from point A to B. Then your body will “tune in” to self-healing. Our thoughts determine our existence, no matter what the skeptics say. For some, let it be some kind of magic, and for others – complex physiological processes associated with hormonal regulation. Yes, exactly with her. Thought sets the body to a certain mode of operation, this is partly the essence of psychotherapeutic auto-training.

If you're just going somewhere and you're not in a good mood, it's not a wellness event.

External conditions

If you go for a walk in cold or damp weather, there is a high chance of catching a cold. There is nothing healthy here. Although, for the sake of fairness, it is worth saying that for some such a walk can cause a hardening effect. Some have. The rest will end up with acute respiratory infections. And if you also get your feet wet and freeze well, you risk getting really sick.

Therefore, walking for health requires good and warm weather and comfortable conditions. If you live in the northern region, purchase a set of clothes that will reliably protect you from rain and cold wind.

Health-improving walking instead of medications is relevant when you are dressed appropriately. If you could walk naked in the warm season, this would be the best attire. But in our world they will not understand you. Therefore, buy comfortable and high-quality items designed for an active lifestyle.

Clothes need to wick moisture away, keep you warm in cold times and cool in hot times.

If you are traveling long distances, take a backpack with you that contains a water bottle. This will help avoid dehydration.

A very important factor in the external environment is air, or, more precisely, the degree of its purity. Walking near a paint factory is unlikely to do you any good. On the contrary, you may even feel itching in the nasopharynx and heaviness in the chest. This is not a benefit, but a clear harm. The same can be said about walking along the roadway. The best place is a park area or forest.

After all, we all know that plants are photosynthetics. Give them enough sunlight and they will literally flood their environment with oxygen. This is only to our advantage. Any blade of grass, and especially a tree, produces oxygen throughout its green period.

Some notes

1. Walking in the morning will be very productive. It will invigorate you before the working day and speed up your metabolism. This way, you can eat more food and not worry about your figure.
2. Walking is good for losing weight. Long walks - good opportunity spend extra calories.
3. If you have flat feet, get orthopedic insoles. It is harmful to walk for a long time without them. If you have sore joints, try not to overload them.
4. Walking can bring not only benefits, but also harm. Yes, harm can be caused by this in a safe way movement if you constantly exhaust yourself.

The effect of walking on the body

Except in extreme cases, any walking is good for your health. Does walking help develop the cardiovascular and respiratory systems - yes, tone muscles - yes, improve mood - also yes.

But walking instead of medications, unfortunately, cannot always be used. Let's just say that walking helps in the initial stages of many diseases and serves as their prevention. But when the disease has already manifested itself, this medicine is no longer so effective. In other words, prevention is always easier than cure.

To better understand the benefits of walking, let's look at how it generally affects our body.

Mechanism of action of walking:

• The benefits of walking for the heart are known - it trains in a very loyal mode.
• Breathing when walking is a little deeper than at rest. This means our lungs are ventilated. Did you know that there is something called residual lung volume? At rest, some of the air is constantly in the lungs and does not leave them even during exhalation. Walking allows you to effectively renew almost the entire volume of the lung.
• An increased heart rate allows the blood to deliver nutrients and oxygen to the cells and tissues of the body faster and more efficiently.
• The muscles tense up while walking. This is not enough for them to grow, but it is quite enough to keep them from being in good shape.
• The load on the articular system stimulates the renewal and regeneration of cartilage tissue.
• Walking is also beneficial for men and women because moving the legs improves blood circulation in the pelvis, helping to eliminate congestion.