When walking backwards, the whole body is relaxed, the body is upright, the chest is raised, the knee joint is not bent, and the arms are free to swing back and forth. When walking, the whole body is relaxed.
Walking backwards can stimulate inactive muscles, promote blood circulation, balance the human body, and is effective in preventing and treating brain atrophy, especially low back and leg pain.
Walking backwards, also called "walking backwards", is a beneficial fitness method.
The essentials are: don't bend your knees when walking, walk evenly and slowly, clench your fists with both hands, swing back and forth gently, hold your chest out and breathe regularly.
Insist on 200 ~ 400 steps every day, and you can get unexpected exercise results.
The advantage of "walking backwards" is that the waist should be straight or slightly backward, so that the spine and back muscles will bear more gravity and exercise force than usual, so that the spine and back muscles that can not fully move when walking forward can be exercised, which is conducive to the smooth flow of blood.
People who work or study at their desks all day can effectively eliminate fatigue and backache through this method. Research shows that middle-aged and elderly patients with chronic low back pain will feel comfortable and relaxed after walking backwards every time, and long-term persistence in doing it has obvious therapeutic effect on low back pain.
Teenagers are in the period of growth and development, and walking backwards is also beneficial to trunk development and reduces the incidence of humpback in chicken breasts.
When retreating, the legs should be straight, and the knees should not be bent, which increases the strength of the knee joint and thigh muscles to bear gravity and will exercise the muscles, ligaments and thigh muscles around the knee joint.
Because tiptoe walking backwards is a virtual landing, mainly relying on ankle joint and calcaneus, and the functions of these corresponding parts have been exercised.
When walking, pay attention to the direction of movement, so that the perception of space will be strengthened through exercise, and we must master the balance to prevent falling. Therefore, the cerebellum, which is responsible for balance, will also be actively trained, and its function of regulating muscle tension and coordinating voluntary movement will be enhanced, which will help to improve people's reaction ability.
In addition, when walking backwards, the action frequency is slow, the pace can be adjusted by yourself, and the physical consumption is not great. This activity is very suitable for those who are not suitable for strenuous exercise (such as the weak, coronary heart disease and high blood pressure).
If you walk backwards after other sports, it will also help to adjust your mood and promote the natural recovery of physical fatigue.
You can walk backwards indoors and outdoors, but it is not suitable for walking in places with many people and cars and on low-lying uneven roads to avoid falling, especially for the elderly.
Walking backward is different from walking forward, which can make up for the deficiency of the latter and stimulate the muscles that don't move often.
Modern medical research has confirmed that walking backwards can exercise the muscles and ligaments around the lumbar spine, quadriceps femoris and ankle-knee joint, thus regulating the motor function of the spine and limbs and promoting blood circulation.
Long-term adherence to walking backwards has a good auxiliary treatment effect on low back and leg pain, cramps, muscle atrophy and arthritis.
More importantly, because walking backwards is an unnatural way of activity, it can exercise the cerebellum's judgment of direction and its coordination function to the human body.
For teenagers, in order to keep balance when walking backwards, the back spine must be stretched, which can also prevent hunchback.