To put it bluntly, walking backwards means that people walk backwards, which is also called walking backwards, just the opposite of all normal walking. Basically, few people will go that way. In fact, it is a good exercise method on the premise of ensuring safety. Let's have a look.

What is the correct way to walk backwards? 1 The correct posture of walking backwards.

1, the correct posture of walking backwards

The first one is the swing arm with moving shoulders, which can exercise the whole body and is suitable for people who are skilled in walking backwards. The second type is hands akimbo, that is, holding both sides of the waist with both hands and walking backwards. This method is easy to master the body center of gravity and maintain balance, but the upper limb exercise is small, which is suitable for the elderly and beginners. The third type is elbow-bending and fist-clenching, which can reduce the resistance in the process of marching and speed up, and is suitable for people who have the speed to walk backwards.

2. Who is not suitable for retrogression?

First, the first metatarsophalangeal joint of the foot has inflammation valgus (commonly known as large bone crutch) and flat feet, which is not suitable for walking backwards; Secondly, for friends with knee hyperosteogeny, knee arthritis and old joint injuries, walking backwards may aggravate knee pain; Third, walking backwards requires strong balance and physical coordination. People with poor exercise coordination tend to be unbalanced when walking backwards. Some patients keep looking back at the road when walking backwards, and the cervical vertebra is too twisted, which may also induce cervical spondylosis, neck pain, dizziness and even sudden fall.

3. Precautions for reversing

There is no turning 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.

Slow is better 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, it is also risky to walk backwards and fall too fast. Middle-aged and elderly people should not run backwards.

Pay attention to control the 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.

Not too long. When walking backwards, the human body's perception of space decreases, and it will increase if it takes too long.

The yogi walks backwards and puts it down. There is no need to try various tricks. Some people who advocate walking backwards promote all kinds of "walking backwards", but in fact, these so-called "walking backwards" have no gains in effect, but they are easy to increase the risk of injury.

The correct way to walk backwards.

Three basic resources for going backwards

(1) Put your hands on your waist. Press your hands on both sides of your waist, put your thumb in front, put your four fingers in front and walk backwards or vice versa. This formula is easy to grasp the center of gravity of the human body, and it is relatively stable and safe. The disadvantage is that the upper limb exercise intensity is small and the speed is slow, which is suitable for the old, the weak, the sick and the disabled.

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

(3) Bend your elbow and make a fist. This formula can reduce the friction resistance during traveling and improve the speed, which is suitable for spicy retreat.

Note: Several types of assets can also be used interchangeably, making full use of each other's advantages, complementing each other's disadvantages, and focusing on their best integration.

Do warm-up exercises before walking backwards.

Before walking backwards, you should be fully prepared for physical exercise. Mode: Walk at the usual walking speed 10 minute. The purpose is to release the pressure of the whole body, so that joints, muscles and tendons can be fully moved and enter the best state of harmonious and healthy walking backwards. In addition, check where you walk backwards and remove obstacles that prevent the mechanical watch from going backwards.

The error of an inverted mechanical watch should be that the heel touches the ground.

The posture of the wrong foot is in turn that the right leg or left leg is added backwards, and the heel touches the ground first, and then the heel touches the ground. Dissolving posture: heel-heel. The error of a positive mechanical watch is different. The error of the positive mechanical watch is that the heel touches the ground first and then the heel touches the ground. The dissolution posture is heel heel. Regular heel movement stimulates the meridians and acupoints in the sole and foot reflex area of the whole body; Change the angle of the joint to improve the compressive strength of the tendon; Moved the usual lazy muscles. The first key of handstand walking is to adjust to the best state before walking.

What is the correct way to walk backwards? 2 advantages of walking backwards.

1, prevention and treatment of low back pain.

Walking backwards can alleviate or prevent the pain of lumbar spine, shoulder and cervical spine. The lumbar spine used for exercise can be well relaxed and reduce the burden on the lumbar spine. Insist on walking backwards every day, problems such as lumbar vertebrae, cervical vertebrae and shoulder circumference will be improved, and physical condition will definitely get better and better.

1. 1, walking backwards can correct hunchback.

A healthy spine should be high, and many people have a slight hunchback. This is closely related to everyone's daily life. All normal human fitness exercises, whether walking or galloping, are forward. Long-term one-way aerobics, the shift of the center of gravity and the forward extension of the spine will inevitably lead to the bending of the body, which will lead to hunchback in the long run, and with the growth of age, hunchback will become more and more serious. The basic principle of correcting hunchback by walking backwards is to move backward by the center of gravity, which will definitely correct the curvature of the spine (hunchback).

2. Improve lumbar muscle strain

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.

2.2. Walking backwards can cure low back pain.

The therapeutic effect of walking backwards on low back pain is recognized. In fact, walking backwards is a feasible rehabilitation treatment for low back pain. The basic principle of walking backwards to treat low back pain is the same as that of walking backwards to correct hunchback. Low back pain is mostly caused by long-term poor posture, and low back pain and hunchback usually appear separately. Correcting hunchback is also the correction of bad posture at the waist.

Step 3 lose weight

It is more difficult to walk backwards than forward. In order to overcome these difficulties and move on, people need to work harder to mobilize the cooperation of all parts of the body, which makes walking backwards consume more calories than walking forward. According to scientific measurement, people consume 78% more energy when walking backward than when walking forward, and their heart rate increases by 47%. Running backwards consumes 3 1% more energy and increases 15% heart rate. Walking backwards can consume more energy and is a good way to lose weight.

3.3, you can lose weight by walking backwards.

Walking backwards to lose weight is a new healthy way to lose weight. Walking backwards first is a kind of exercise, and of course it has the practical effect of running to lose weight. And walking backwards is a very good training method, which can consume a lot of kinetic energy. If the mechanical watch is wrong, people must raise their heads, raise their heads, tuck in their stomachs and slim their waists, so as to consume body fat in their buttocks and stomach.

4. Lift your hips and hips

Walking backwards can improve the hips and enhance the elasticity of the hips. Because walking backwards in hip lifting is actually equivalent to kicking backwards, and walking backwards for half an hour casually is equivalent to kicking backwards for half an hour, and the effect is quite good.

5, prevent rickets or hunchback

When walking backwards, you need to straighten your back or lean back slightly, so that the spine and back muscles can 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. Walking backwards can make shoulders stronger, teenagers can prevent rickets, and the elderly can prevent premature hunchback.

6. Prevention of Alzheimer's disease

For the elderly, after all, walking backwards requires much more attention than walking normally, which is very beneficial for the elderly to prevent Alzheimer's disease.

Lose weight backwards.

Jogging or brisk walking alternate. Simply walking backward in a single way, and in general, the speed of walking backward is not as fast as that of walking forward, which will affect the heat consumption of walking fast. To achieve a better weight loss effect, you can take appropriate back walking exercise as an adjustment when jogging or brisk walking.