4 muscle groups that you did not know that you simply strengthen while walking
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The walking works several muscle groups in your legs, including flexors and extensors of the ankles, knees and hips, and activates your nucleus. You can change your walking routine to target other muscle groups or adapt to chronic pain or recent surgeries.
Jump at the main dishes to remember.
1. Ankle muscles
The march hires the muscles of the bottom of the legs which help the ankle to fold up (Dorsiflex) and down (Plantarflex).
- Dorsiflexors: These muscles pull your toes upwards, helping to clean your foot as you swing your leg forward while walking. The muscle that makes this movement is the anterior tibial, located along the front of the tibia.
- Plantarflexors: These muscles point your toe to the ground. By walking, this movement propels your body forward at each stage. Plantarflexeur muscles include the big calf muscle (gastrocnemian) and the smallest muscle under the gastrocnemian (the sole).
2. knee muscles
The march hires the flexors and the knee extensors.
- Swollen: Ischio-legs are the main knee flexors located at the back of the thighs. The knee flexors fold the knee joint, which occurs when you swing your leg forward at each step. The hamstrings include the semi-branosus, the semitendinosus and the femoral biceps.
- Quadriceps: The quadriceps muscles, located at the front of your thighs, make an extension of the knee. The knee extensors straighten your knee joint, supporting your body weight at each stage. The quadriceps include the femoral rectus, the vastus medialis, the vastus intermedius and the vastus lateralis.
3. Hip muscles
The march hires the flexors, extensors and hip alovers.
- Hip flexors: Hip flexors are located at the front of your hips. They lift your thigh and move your leg forward each step. Hip flexors include iliopsoas and femoral rectus.
- Hip extensors: Hip extensors, muscles located on the back of the thighs and in the buttocks, help propel your body forward at each stage and ensure the stability of the leg on which you are. Hip extensors include gluteus maximus and hamstrings.
- Hip abductor: The hip abductor muscles help stabilize your pool while you are walking. The gluteus medius muscle, a smaller buttock muscle located under the gluteus maximus, is the main muscle supporting the basin.
4. Basic muscles
Walking also hires your basic muscles, which helps you keep standing and stabilize your trunk. These include:
- Pelvic floor: The pelvic floor includes several muscles that support your bladder, your intestines and your reproductive organs.
- Abdominal: The Rectus Abdominis is commonly called the “Six Pack” muscles.
- Internal and external obliques: The obliques are located on the sides of your abdomen.
- Transversal abdominal: Transversal abdominis is a deep abdominal muscle that wraps around your spine.
- Erectors: The Spinae erector is a group of muscles that support your spine.
Build muscles while walking
Walking will not build large muscles. You can achieve muscle growth (hypertrophy) thanks to strength training. However, walking can improve your body composition; It helps you burn calories, supporting fat loss and increases your lean muscle mass.
How to tone more muscles while walking
There are several ways to tone more muscles while you walk. Try these tips:
- Add bursts of 30 seconds of speed or jogging.
- Choose a walking route with hills or adjust the tilt if you walk on a treadmill.
- Increase your speed.
- Take a break and take pumps, squats or other body weight resistance exercises.
- Use walking posts.
- Wear a weighted vest.
Tips to facilitate walking
Walking is not easy for everyone. Consider the following changes to help you walk more safely and comfortably:
- Invite a friend or listen to music to make your time more pleasant.
- Walk at a pace that allows you to continue a conversation.
- Walk on a uniform surface in a well -lit area.
- Wear shoes designed for walking (good arc support and non -slippery soles) that also suit you well.
If you have undergone surgery or recent injury, talk to your health care provider before you start walking for exercise to make sure it is sure for you. If you are allowed to walk, start slowly. Choose a short distance and walk at a quiet pace. As you are more comfortable, gradually add more time to your walks.
If you have chronic pain or concerns about your balance, try walking in the water when you start for the first time. This will reduce part of the pressure on your joints and help prevent injuries from a fall.
You can also consider an assistance device (such as a cane) for additional support during walking. If you are not sure of the device that suits you best, see a physiotherapist.
Main to remember
- The walk engages the muscles in your legs, your hips and your nucleus.
- You can engage more muscles while walking by adding resistance, such as wearing a weighted vest or the use of walking posts.
- Although walking does not help you build larger muscles, it can improve the composition of your body, burn fat and increase lean muscle mass.