The advantages of walking backwards prevent brain atrophy and lumbago and leg pain. 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 bones are round and 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.
To eliminate fatigue and relieve backache, it is necessary to straighten the waist or lean back slightly, so that the spine and back muscles can bear greater gravity and exercise force than usual, so that the spine and back muscles that can not fully move forward can be exercised, which is conducive to smooth blood flow. 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.
Prevention of humpback teenagers is in the growth and development period, and walking backwards is also beneficial to trunk development and reduces the occurrence of humpback in chicken breasts. Because walking backwards is a muscle pushing backwards, it can prevent hunchback, especially for growing teenagers. Walking backwards can also increase the endurance of the knee joint and exercise the muscles and ligaments of the knee joint. It can be said that walking backwards is a very good way of leisure exercise.
When you walk backwards to adjust your mood, the frequency of action is slow, you can adjust your pace yourself, and your physical exertion is not great. This activity is very suitable for those who are not suitable for strenuous exercise (such as the infirm, patients with coronary heart disease and hypertension). If you walk backwards after other sports, it will also help to adjust your mood and promote the natural recovery of physical fatigue.
Promoting blood circulation and tissue metabolism, as a means of abnormal exercise, has been highly respected since ancient times and also plays an important role in the abnormal fitness exercise of monks. Pay attention to the balance of the body when walking backwards, which is a very beneficial way to exercise the cerebellum and enhance the flexibility and coordination of the body. From the perspective of modern sports science, there are too many benefits of walking backwards! Regular walking backwards can keep the muscles of the waist tense and relaxed, thus improving the blood circulation of the waist, organizing metabolism and preventing and treating functional low back pain.
It consumes a lot of energy and has good exercise effect. "Walking backwards" is a kind of reverse walking movement of human body. It consumes much more energy than walking and jogging, and has obvious exercise effect on waist, hip and leg muscles.
In the prevention of lumbar muscle strain and lumbar disc herniation, the opposite is true. The body leans back slightly and the pelvis leans back slightly. Every step, the muscles of the back and gluteus maximus contract first, and the muscles in the front of the body become muscles against balance. This can exercise the muscles stretched backwards by the main tube, and can effectively prevent and treat lumbar muscle strain and lumbar disc herniation.
But from the point of sports medicine, it is obviously more difficult to walk backwards than forward, so in order to prevent accidents, we should pay attention to some problems.
In terms of gait, when we walk normally, the heel touches the ground first, then transitions to the sole and forefoot, and finally the toes leave the ground. When walking backwards, step back, with your toes on the ground first, then your front feet on the ground, then transition to the soles of your feet and heels, and finally raise your heels. Different from normal walking, toes and forefoot are greatly impacted by the ground. Therefore, for friends who have inflammation of the first metatarsophalangeal joint of the foot, hallux valgus (commonly known as large bone crutch), flat feet and arch collapse, walking backwards may lead to aggravation of the condition, so it is necessary to choose carefully.
Judging from the shape of the knee joint when walking, when walking normally, the knee joint remains slightly flexed and not completely straight, and the impact on the knee joint when the foot falls to the ground is buffered. When walking backwards, in order to keep the balance of the body, when walking backwards, the knee joint often stretches out involuntarily, which has a great influence on the knee joint. For friends with knee hyperosteogeny, knee arthritis and old joint injury, it will aggravate knee pain.
In terms of physical balance, walking backwards is an abnormal movement, which requires a strong sense of balance and physical coordination. People with poor exercise coordination are more likely to be out of balance because they can't see the road behind them and have no visual support. The light person swings from side to side, walking unsteadily, and the heavy person may fall. Some people keep looking back at the road while walking backwards, and the cervical vertebra is too twisted, which may also induce cervical spondylosis, neck pain, dizziness and even sudden fall.
Precautions for walking backwards When walking backwards, don't wear shoes with heels, try to choose a place with few people and flat roads, and observe whether there are people or obstacles around you with the corner of your eye to avoid falling. To master the center of gravity, the size and speed of the stride should be determined according to its own conditions, and the appropriate time is 15 ~ 20 minutes. When walking backwards, try not to bend your knees, and your hands can swing naturally. The amount of exercise depends on feeling a little tired, sweating slightly and panting.
Alternately with jogging and brisk walking, the effect is good. When exercising, it is difficult to reach the speed of moving forward simply by walking backwards, so the intensity will not be too great and the fitness effect will not be ideal. It is suggested that when jogging or walking fast, you can take proper backward movement as an adjustment, on the one hand, you can exercise your balance, on the other hand, you can relax.
Some people are not suitable for walking backwards. The frequency of walking backwards is slow, the intensity of exercise is not great, and the requirements for physical strength are not high. They are more suitable for people who are not suitable for strenuous exercise. However, this kind of exercise requires high balance, coordination and responsiveness.
At present, walking backwards is popular among middle-aged and elderly fitness enthusiasts, and the reaction of middle-aged and elderly people is not as sensitive as that of young people, so it is particularly important to pay attention to balance and prevent falling.
It is suggested that the elderly should warm up and exercise their knees, ankles and feet when doing backward walking exercise. Walking backwards, you should choose an environment with flat roads and few people around you; When walking, hold your waist with your hands from behind to keep balance, and swing your arms naturally after your balance ability is enhanced; It is best to combine walking forward and walking backward to exercise all the muscles of the body.