Exercises to form a beautiful gait
It is necessary to tone the muscles of the abdomen, back and legs. You won’t be able to do this with the power of thought; you need intensive training in the gym. Any healthy person can change their gait if they really want to. A set of exercises will be selected individually to develop the necessary muscle groups. One of the most common exercises is the Figure Eight. You need to make movements with your hips that describe the contour of the number. The shoulders remain motionless. You can perform the exercise to music in several approaches.
To remove stiffness in movements and make your gait light and graceful, you need to work on stretching. To learn how to do the splits, you will need to stretch your hip muscles. You need to place your feet shoulder-width apart and try to slowly reach the floor with your hands. You need to fixate in this position for 15-20 seconds. Lying on the floor, you can bend your leg at the knee and try to press it to your body with the opposite hand. This is an exercise to stretch the outer thigh. You can also alternate between walking on your toes and on your heels, on straightened and bent legs.
Correct body position
Correct foot placement is the key to a beautiful gait. When walking, the foot first rests on the heel, then on the middle of the foot, then on the toes. Socks should be slightly turned to the side. It is this movement that is physiologically correct. During the movement, the leg goes forward, and the torso moves behind it. The step size should be equal to three foot lengths. You need to develop the habit of walking correctly.
Moving around with a book on your head will help you get rid of slouching. This exercise can be done at home at any convenient time. It will also help you get used to holding your chin high. To remember the correct body position, you need to stand against the wall, press your head, buttocks, heels and shoulders against it.
How to change your gait
Beauty and HealthBody careFoot care
Secrets of an easy walk
There is hardly a person who would not like all his movements to be light and beautiful. This is especially true for women. However, there is a misconception that only young girls and young women who want to attract male attention should monitor their gait and movements.
Of course, many women and girls really care about their gait, but recent studies conducted in fitness clubs have shown that many people, no matter what age they are, are interested in a beautiful gait from a completely different point of view - as an important component of physical health .
An incorrect gait can indeed cause a number of pathological changes in our body. At first they will be almost unnoticeable, then your health will worsen, something will start to hurt somewhere, and then chronic diseases will appear.
How muscles relate to gait
Many muscles in your body are too tense, while others, on the contrary, are poorly developed. This makes it difficult for you to balance important things like posture, gait, and balance. If you sit for a long time with an arched back, then parts of the body such as the chest, inner thighs, spine, shoulders and neck are overstrained, which affects the flexibility and mobility of the whole body and constrains the gait. To avoid this phenomenon, you need to regularly perform simple exercises that will help relax your muscles and restore your lightness.
What affects gait
What influences our gait? A person’s gait depends on many factors: structural features of the musculoskeletal system, the condition of bones and joints, established motor patterns and habits, psychological problems and sensations. Some of these factors can be acquired during life, and some are even inherited.
However, gait, which is initially genetically determined, changes throughout our lives. Gait is affected by lifestyle, degree of physical activity, possible injuries and illnesses, mood changes and many more reasons. Every person is influenced by these factors to one degree or another: some less, some more strongly.
Gait disturbances: stooping, clubfoot
The most common gait disorders are:
Slouch. There are two types of stoop: a gait with the head down and a gait with the shoulders down. Both types of stooping lead to the chest organs being compressed, the heart and lungs begin to work in the wrong mode. The heart, which is in a compressed state, strives to ensure the normal functioning of all organs and systems, but the body still receives blood in which there is less oxygen than necessary. Clubfoot. This is how people walk whose feet, as if by themselves, turn inward. It’s as if all our muscles decided to live their own lives, and nothing depends on us. Muscles can be in normal tone, or they can be in hypertonicity or hypotonicity, and it is very difficult to control this when everything is running.
If the balance of the muscles that provide movement during a step is imbalanced, this can lead to bowed legs. When the muscles of the outer thigh are in hypertonicity, the legs become curved in an X-shape, and the foot tends to turn inward, and the person “bumps” when walking. Hypertonicity is a condition when muscles are under constant excessive tension. In this state, they are shortened and tightened, so a person quickly gets tired under load and his coordination of movements decreases. Hypotonicity is the opposite condition, where the muscles are stretched and relaxed, and it is difficult to “make” them work.
Incorrect position of the legs leads to the fact that a person feels uncomfortable when walking and gets tired quickly. Ultimately, this can even lead to flat feet. If muscle tone has deviations in one direction or another (hypertonicity, hypotonicity), then sooner or later this leads to gait disturbances - both in women and men.
What does the gait say?
Everything is important in a person’s gait - the rhythm, the amplitude of the step, whether the person waves his arms while walking. It is not difficult to determine a person’s character and mood by their gait, even based on a purely intuitive and associative idea.
— A confident person walks quickly, with a firm gait, waving his arms, as if he has already set a goal for himself and is immediately moving towards it. Such a person has an upright posture and a firm gaze. Good, upright posture creates the impression of a confident person, and also makes you look slimmer.
— A swift and rapid step belongs to purposeful, ardent people. Most often, these people are favored by luck.
— The leader’s stride – legs are straight, the word is wooden, the step is fast. Such a person is very self-confident.
- Quiet, insecure people who do not like to attract attention to themselves transfer these traits to their gait: they walk carefully, stepping on their toes first, as if they are leisurely sneaking. Such a person is often immersed in himself and his experiences, uncommunicative, but at the same time he can turn out to be a loyal comrade and an interesting interlocutor.
— Women who have failures in their personal lives have a heavy, clumsy gait.
- A slow, overly graceful step reveals people who are indifferent, cold, and sometimes even harmful and arrogant; such people are always dissatisfied with everything.
— A stiff gait, with a distinct click of heels, belongs to people who want to appear confident, but in reality they often need support. In addition, such people are very flirtatious and easily make contact.
- If a person is not in a good mood, he walks with a slow, shuffling gait, or drags his feet. Hands in pockets, back hunched, looking down at your feet are signs of a tired or depressed person.
— A person preoccupied with something looks thoughtful, walks with his eyes buried in the ground and slightly hunched over, sometimes he can clasp his hands behind his back.
— A measured, unhurried step speaks of a person’s calmness. Such people are rational and correct, faithful and patient in relationships.
- A heavy gait with a shuffle and lowered arms is a sign of a weak-willed person, tired and oversaturated with earthly goods.
- A trembling step speaks of nervousness and weariness of life - such people are unlikely to be capable of change and desperate actions.
— If a person swings his arms wildly while walking, this will tell about his spontaneity and swiftness. He often has a bright, lively, creative nature. He is pleasant to deal with and easy to communicate with.
Forming a good impression of yourself is not at all difficult, you just need to take better care of yourself. Walking alone can improve your well-being, mood and relationships with others.
How to learn to walk beautifully
When we see a person with weak legs, a protruding stomach, or walking with a heavy gait, it is clear that there is a violation of harmony and health here. A person’s muscles get used to holding the body in a certain position, and any new position is perceived as incorrect and uncomfortable.
Have you noticed how fashion models walk on the catwalk? The gait, which involves swaying the hips, is not only beautiful, but also comfortable. When we place our foot “from the hip,” the steps can be taken quite wide, even in very high heels. However, the vast majority of women are not fashion models, and do not even intend to become one. What to do if you just need to change your gait for the better?
First you need to put all the muscles of the body in order - this is mandatory. However, you should not think that you can learn to walk correctly on your own by practicing at home in front of a mirror. Perhaps this may seem excessive to some (after all, we already know how to walk), but it is better to seek help from a specialist - a fitness consultant or instructor. A specialist will develop a training program based specifically on your characteristics and type of build, and teach you how to walk beautifully - and this cannot be done in one day.
First, you should consult a sports doctor, and only then start training, yoga classes and catwalk lessons. It is also necessary to visit a SPA salon, a massage therapist, etc.
A beautiful gait depends on the tone of the muscles of the legs, abdomen and back, and it is impossible to control this consciously. Only constant strength training will help here. There is an opinion that only long-legged people can learn to walk beautifully. Perhaps this opinion is based on the fact that models usually take tall girls and boys.
However, any healthy person can learn to walk beautifully, no matter what type of legs they have. There are four types of legs: long thin, meek full, O-shaped and X-shaped.
With the first two types, everything is somewhat easier: they just need to train constantly, performing traditional exercises for a general decrease or increase in muscle volume. The third and fourth types require a special approach.
To eliminate individual gait defects, you need to correctly determine the condition of the muscles, and only a specialist can do this. Some muscle groups may be in a state of hypertonicity, while others, on the contrary, may be hypotonic.
In both cases, the exercises are individual, and a specialist should monitor their implementation, at least periodically. Training at home is also possible in principle, but in this case everything will be much longer and more difficult. First of all, you need to learn all types of exercises, learn how to perform them correctly, and only then train systematically, gradually introducing weights - mini-barbells, dumbbells, etc.
Experts today talk about two types of catwalk gait: classic and French catwalk. In the classic fashion show, the feet are placed on the same line when walking, and in the French fashion show, they are slightly crossed. During classes, all muscles are first warmed up: shoulders, hips, knees and feet. It is imperative to warm up the lumbar muscles, as the lower back bears the heaviest load. A class in heels lasts about an hour: steps, posing and defile are studied.
Standing beautifully is also not easy, although it seems easy, and at first everyone has difficulties. After all, you need to stand at ease and smile, while at the same time fully controlling the position of all parts of your body.
Walking correctly is even more difficult. After all, gait, like many other human features, is a habit, and habits are developed and reinforced over a long period of time. This is why classes with a trainer, especially group ones, are much more effective than independent attempts. When beautiful and correct movements are repeated automatically, then a beautiful gait will become a habit.
Beautiful and correct gait for a girl
A beautiful and correct gait immediately gives a pleasant impression of a person. Of course, the external image consists of many components, but the gait can rightfully be considered the calling card of any lady. You yourself have probably noticed more than once that it is easy to recognize a familiar person from afar, paying attention to his manner of walking. If you don’t like your own gait, don’t despair, over time you can change it if you train regularly and know how to learn to walk beautifully. Today we’ll talk about how to change your gait for the better.
