Beginners of stepping exercise start here

Start with barefoot steps

Start “stepping” now. First, please stand barefoot and mark time in place. Don’t think about anything at the beginning, just keep stepping for a while. At this time, no one should step hard with the heels touching the ground! I think most people will land on their heels first when walking in shoes, but if you walk barefoot, you will find that you will naturally land on the base of your toes (i.e. the forefoot or toes), and this feeling is the most natural way to land when walking and jogging.

In the case of the hands, we can manipulate the fingertips more deftly than the palms; similarly, it is easier to control the toes than the heels. In order to support your body weight and allow your body to walk or run smoothly, it is most efficient to use the parts of your body that you can control skillfully. First, allow your body to remember this feeling. When your mind is empty and you step barefoot, you'll notice that you're subconsciously landing on the base of your toes. Please experience this feeling that is different from the normal way of walking.

Pay attention to the key points of stepping

Next, you need to master the key points of stepping. Repeatedly step with your hip joint bent about 60 degrees. Do not swing your arms vigorously. Instead, relax your shoulders and let your hands swing naturally with your steps. When your feet touch the ground, they should land on the base of your toes; when you lift your feet, they should also start to lift off the ground from the base of your toes. At this point, you can imagine the feeling of jumping rope.

Initially, aim to take two steps per second and continue stepping for one minute. Those who can do it easily can bend the hip joint 90 degrees, so that the amount of exercise will become very large. However, don't force yourself. Basically, do it in a relaxed way that keeps you smiling. Adjust your pace according to your physical strength and continue stepping.

Land on the base of your toes instead of your heels. Don't pace too hard, but step lightly. Flex the hip joint approximately sixty degrees. At first, don't lift your thighs too high, and keep stepping in a regular pattern.

This article is from Times Culture (http://www.readingtimes.com.tw/ReadingTimes/default.aspx)