Before you walk backwards, you should be ready for exercise.

The method is: walk at the usual speed 10 minute. The purpose is to relax the whole body, fully move joints, muscles and ligaments, coordinate all parts of the body, and enter the best state of walking backwards.

In addition, check the backward position and remove the obstacles that hinder the backward movement.

2. Know the three basic postures of walking backwards.

(1) Hands akimbo. Press your hands on both sides of your waist, with your thumb at the back and your four fingers pointing backward or forward. This formula is easy to grasp the center of gravity of your body, keep balance and be relatively safe. The disadvantage is that the upper limb movement range is small and the speed is slow, which is suitable for the old, the weak, the sick and the beginners.

(2) Moving shoulders and swinging arms. This formula makes the whole body get exercise and achieve overall coordination and balance, which is suitable for people who are skilled in walking backwards.

(3) elbow boxing. This formula can reduce the resistance in advance and speed up, and is suitable for backward runners who walk well.

Note: several postures can also be used alternately, learn from each other's strengths and make up for their own shortcomings.

3. Foot movements when walking backwards.

Step back with your right foot or left foot first, with your toes touching the ground first and your heels touching the ground later.

The decomposition action is: toe-heel.

Different from walking forward, when walking forward, the heel touches the ground first and the toe touches the ground later.

The decomposition action is: heel-toe.

Frequent tiptoe activities stimulate the meridian points on the feet and the reflex areas of various parts of the body; Change joint angle and increase ligament strength; Moved muscles that are usually not active. Feet are the most important thing to walk backwards, so be sure to adjust to the best condition before walking.

4. How to balance the center of gravity when walking backwards?

(1) When retreating, the front leg is the strength leg and the rear leg is the main leg, which bears the whole body weight and keeps the balance by grasping the center of gravity. When the legs alternate in turn, the center of gravity will change constantly. Therefore, maintaining the balance of the center of gravity is the key, and it is also the guarantee to prevent injury and ensure safety when walking backwards. We must not take it lightly.

(2) The problem of center of gravity and balance is a technical problem. Beginners should understand carefully. Practice makes perfect. There are higher requirements when running backwards, twisting backwards and jumping backwards. In a sense, reverse walking is to practice reverse balance and seek balance from inverse formula, which is based on balance theory. Life lies in exercise, and health lies in balance.

5. The movement of the waist when walking backwards.

(1) When walking backwards, keep your waist upright. At this point, the psoas and back muscles are tight and hard. Therefore, from the beginning of walking backwards, we should deliberately relax the waist, so that it will remain straight and not stiff, and live without leaning forward and leaning back, leaning left and right.

(2) The waist plays an important role in walking backwards. The waist is the engine of the legs and feet, and it is the coordination machine and overall balancing machine of the upper and lower parts of the body. The instructions of the brain to exert force on legs and feet are transmitted and organized through the waist, which can be called a backward engine.

Coordination machine means that the waist can coordinate the movements of shoulders, back, hands, feet and limbs during marching, and adjust them to the best cooperative state. In this way, it plays the role of an overall balancing machine for all kinds of difficult movements, such as running, twisting, jumping and turning.

6. Movement of shoulders, arms and elbows when walking backwards.

(1) When walking backwards, the shoulders, arms, elbows and hands should keep pace with the rhythm of legs and feet, and the feet should take one step and the arms should swing once, corresponding to the left and right.

When the left leg retreats, the right arm swings backwards, and when the right leg retreats, the left arm swings backwards. At the beginning, sometimes there will be a straight turn, which seems easy to grasp the center of gravity. In fact, as long as one side accelerates, it will increase the resistance and destroy the balance. So pay attention to correct the initial straight turn.

(2) The swing of the arm scale can be about 45. If the shoulder is sick, the swing can be larger. You can also clap your shoulder back, clap your right shoulder with your left hand and clap your left shoulder with your right hand.

7. Head movements when walking backwards.

Keep your head straight, your neck straight, your chest straight and your eyes straight. When walking backwards, you can also turn your head slightly and scan the road with the corner of your eye to avoid obstacles. The number of turns should not be too much, but should be less than the number of retreats, so as to avoid dizziness caused by too fast frequency.

The rotation of the head should be organically coordinated with the activities of the upper and lower limbs to form a harmonious whole.

8. Organize sports.

After walking backwards, you should do a good job of sorting out. Methods: Walk forward for 10 minutes, first fast and then slow, and the breathing and pulse basically recovered to the level before walking backward. Taking forward as the preparatory action and ending action of backward walking is for the convenience of narration, and it can never be understood that forward walking is in a secondary position in practicing backward walking.

The human body is an organic whole with complex structure, striving for overall balance. The pursuit of Tao is to seek the overall health and balance from the anyway. It is a contradiction of unity of opposites to practice walking backwards and forwards alternately. Without advancing, retreating will lose the conditions for existence.