How long is it appropriate to walk backwards every day? Exercise is the most indispensable part of our life. Exercise can keep us healthy and make us feel happy. No matter how busy we are, we should take time out to exercise every day. If we choose to walk backwards, how much time is appropriate to walk every day? Let's have a look.

How much time is suitable for walking backwards every day 1 1. How much time is suitable for walking backwards every day?

When walking backwards, the human body's center of gravity moves backwards, its balance ability becomes worse, and it is easy to fall down. When walking backwards, the human body's perception of space will be reduced. This phenomenon will be aggravated if the exercise time is too long. Therefore, it is best to control the time of walking backwards every day between 15-30 minutes, which will increase the load on the knee joint, and it is best to alternate back and forth to relax the tense muscle groups.

Second, how long does it take to walk backwards?

Rest after exercise, and it is best not to practice walking backwards every day. It is best to practice once every other day and 4-5 times a week. Moreover, it is best to go back two steps per second and walk 2000 meters in half an hour. But everyone's physique is different, and the speed of walking backwards can be controlled according to their actual situation.

Third, the correct way to walk backwards

1, warm-up exercise

You'd better warm up before walking backwards. You can walk forward at the usual walking speed 10 minutes, so that you can move to joints, muscles and ligaments and avoid muscle strain during exercise.

2. Correct posture

When walking backwards, keep your head straight, your neck straight and your chest straight. At the same time, the eyes should be straight, the abdomen should be tightened, the waist should be relaxed, the arms should be in line with the rhythm of the feet, the toes should land first, and then the heels. When walking backwards, the front legs provide strength, the rear legs bear the whole body weight, and the two legs alternate in turn, so grasping the center of gravity and maintaining balance is the key to walking backwards. And when you walk backwards, your legs should be straight and your knees should not be bent, so that you can exercise the muscles, ligaments and thigh muscles around your knees.

3. Organize exercises

Walk straight for 10 minutes, first fast and then slow, so that the breathing and pulse basically return to the level before walking backwards. 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.

Fourth, the matters needing attention when going backwards

1, try not to wear shoes and slippers with heels when walking backwards, so as not to sprain your ankle, and don't tie your shoelaces too tightly, so as not to affect the blood circulation of your feet.

2. Old people with poor balance and osteoporosis should not walk backwards, because walking backwards requires a higher level of balance, coordination and reaction, which is easy for people to walk backwards.

3. When walking backwards, you'd better choose a wide or secluded place, try not to practice in streets and crowded places, and you'd better choose a straight road, which doesn't need too long, so that you can run back and forth and get familiar with the path easily.

5. Do you walk backwards in the morning or backwards at night?

Morning is better.

From the perspective of traditional Chinese medicine, the yang rises in the morning and the yin rises at night. People have to adapt to this change to stay healthy, and exercise is also an increase in the yang. Therefore, it is best to exercise during the day, to be restrained at night, to collect the sun's spirit, and to block the pores. If you exercise at this time, your muscles and veins will be congested, and your internal organs will be deficient, which will make you weaker, which is the opposite.

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.

How long is it appropriate to walk backwards every day? 2. The correct posture of 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.

1, swing your arms with your shoulders and swing your arms back and forth forcefully. This method can make your whole body balanced and exercise, which is suitable for skilled people who walk backwards.

2. Hands akimbo, that is, both sides of the waist are supported by both hands to walk backwards. This method is easy to master the body center of gravity and maintain balance, but the upper limb exercise is small and suitable for beginners.

Second, the precautions for reversing

1, pay attention to control the body center of gravity.

When walking backward, the center of gravity of the body moves backward, and the balance ability of the human body is much worse than that of walking forward. Special attention should be paid to the elderly with poor physical control and coordination ability and patients with waist injuries.

2, should be slow rather than fast

People with good physical coordination and control can not only walk backwards, but also run backwards. But for beginners, the elderly and people with waist injuries, walking backwards is too fast and the risk of falling is also great. Middle-aged and elderly people should not run backwards.

You can't turn back.

When reversing, turning your head to look at the road will lead to the deviation of your body's center of gravity, which will lead to your body falling out of control. Twisting the neck will compress the blood vessels in the neck, and it is also easy to cause dizziness and fall.

4, the time should not be too long

When walking backwards, the human body's perception of space decreases, and it will increase if it takes too long. Walking backwards can not only exercise the muscles of the waist and legs, but also exercise the cerebellum.