People have been moving forward for a long time. When moving forward, people's posture and pelvis are all leaning forward, and the cervical vertebrae, lumbar vertebrae, psoas muscles, ankles and knees are all in a state of tension. With the passage of time, some habitual chronic strains gradually appeared. On the contrary, it can relax tense muscles and bones such as neck and waist, which is beneficial to the adjustment and rehabilitation of strained parts, so it does have a fitness effect.
Because walking backwards is to achieve the purpose of fitness by consuming energy, especially the acceleration of heart rate, it is easy to increase the burden on the heart, while the reserve capacity of the cardiovascular system of the elderly is reduced, and walking backwards or running backwards will make the cardiovascular system overwhelmed. Especially for the elderly who have already suffered from cardiovascular diseases such as coronary heart disease, hyperlipidemia and arteriosclerosis. It is easy to cause brain or myocardial ischemia and the danger of dizziness and falling when moving backwards. In addition, because of age, most elderly people have a certain degree of cervical and lumbar hyperosteogeny. In order to prevent obstacles behind you when retreating, it is inevitable to turn your head or twist your waist from time to time when retreating. When the neck rotates, it is easy to cause carotid artery compression, lumen narrowing and blood flow reduction, leading to reduced blood supply to the brain, hypoxia and even sudden fainting. Therefore, the elderly must be careful when doing this kind of exercise, and people with cardiovascular and cerebrovascular diseases are not allowed to do this kind of activity.
Elderly people without cardiovascular disease should also pay attention to the following five points when doing this exercise:
1 First of all, pay attention to safety, because backward is an abnormal action, everything is reversed, unaccustomed, and easy to fall. Therefore, when walking backwards, the steps should be slow, and the heels should be slightly raised to avoid falling against pebbles and other things, and the steps should not be too big, so as to maintain the balance of the body.
Step by step, master the scale, and don't rush for success. Backward running is a chronic exercise, which takes a long time to achieve the effect. Don't do it in a big way from the beginning, so as not to increase the burden on the heart, which will not only fail to achieve the purpose of exercise, but also cause discomfort. Therefore, we should pay attention to mastering the principles from less to more, from far to near, and from slow to fast in sports.
In the process of walking backwards, once you feel dizzy, flustered, sick, etc. You should immediately stop walking backwards or change to a fitness method to avoid undue harm to your body when you fall.
Running backwards is generally the way that young people practice walking backwards, and walking backwards is the foundation. Only when they are very skilled in walking backwards can they practice running backwards. Old people had better not practice running backwards.
If you choose to run downhill backwards, the muscles that you don't usually use will not only be exercised, but also the effect will be stronger. It is suggested to practice from the downhill slope first, and then slowly step by step, and the elderly are advised not to try. After all, there are too many dangerous factors in the downhill section, and once an accident occurs, it will not be worth the loss.