No matter what community, sports ground, gym, as long as it is flat, you can see people walking backwards. Young people may dismiss it as a fitness exercise for the elderly, and young people should do some more fashionable and intensive exercises. In fact, there is no age limit for walking backwards. Walking backwards is a very targeted sport for OLs. Let's go back.
First of all, the benefits of retrogression
1, correct the spine
OL people sit in front of the computer day and night, accumulating day and night, more or less hunched, which is inevitable. Because people's daily life, whether walking or running, is forward and unidirectional, and the forward movement of the center of gravity and the forward tilt of the spine will inevitably lead to the bending of the trunk, which will form a hunchback in the long run, and the more serious the hunchback is. The principle of correcting humpback by walking backwards is that the center of gravity moves backwards, which will definitely correct the curvature of the spine (humpback).
Step 2 treat low back pain
As we all know, OL population is a high incidence group of lumbar diseases such as lumbar disc herniation and lumbar muscle strain. To sum up, it is still caused by sedentary. Of course, personal reasons also account for a certain part, such as less exercise, improper sitting posture, great pressure and so on. The principle of walking backwards to treat low back pain is the same as that of correcting the spine. Suddenly changing the direction and center of gravity can play a good therapeutic role in lumbar motion.
Step 3 lose weight
This is a brand-new concept of fitness and weight loss, and it is a new weight loss method introduced by an army medical center in Texas, USA for exercise dieters. According to their research, when walking backwards, you must lift your head, chest, abdomen and buttocks, so that you consume more energy, even comparable to the energy consumed by jogging, especially for the consumption of stubborn fat in the waist, abdomen and buttocks. OL people are most likely to accumulate fat in the waist, abdomen and buttocks.
Second, the method of walking backwards
Action:
Hands naturally hang down on both sides of the body, first the right foot or left foot retreats, the toes touch the ground first, and then the heels touch the ground; You can also choose to put your hands on your sides like jogging posture, with elbows bent and fists half-held, which changes according to the movement of your footsteps.
Tip:
Prepare for warm-up and exercise all joints of the body; You must pay attention to the balance and coordination of your body when walking backwards. You must not be consistent with your hands and feet, control your body's center of gravity and breathe normally.
Third, the precautions for reversing
1, safety first: Don't practice on the road or uneven road surface, it's better to choose open and flat places such as track and field, playground and Guangzhou.
2. The following people are not suitable for retrogression: the elderly, serious cardiovascular and cerebrovascular diseases, serious bone diseases, and mental patients should be very cautious.
3, grasp the time: in order to achieve certain results, of course, we must adhere to long-term exercise, each exercise should be maintained for more than 30 minutes.
Tip: Walking backwards is completely different from ordinary walking and walking. Don't wear high heels or practice barefoot. You'd better put on a pair of sports shoes and practice with your relatives or friends. It won't be too boring and it will be as fun as walking.