Be careful that these people don't walk backwards to exercise. When we exercise in the park, we often see some old people walking backwards. In fact, walking backwards is more beneficial than walking in general, but not everyone can walk backwards. Let's take a look at these kinds of people and pay attention to walking backwards to exercise.

Be careful that these people don't walk backwards to exercise 1. Go forward to practice flexors, and go back to practice extensors.

From the point of view of sports training, walking backwards and walking normally have completely different exercise effects. When we move forward, we mainly exert force on the muscles that bend the body forward, including abdominal muscles, iliopsoas muscles and quadriceps femoris muscles. Muscles that stretch the body backwards, including the back muscles, gluteus maximus and biceps femoris, can only balance and maintain posture. Walking forward for a long time, flexors get more exercise than extensors, which is prone to symptoms such as low back pain, sore hips and sore muscles in the back of thighs. If it gets worse, it will become lumbar muscle strain.

When walking backwards, on the contrary, 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.

Protect your feet, knees and neck when you walk backwards.

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.

The old man walked backwards, his hands propped on his waist.

At present, walking backwards is popular among middle-aged and elderly fitness enthusiasts, but middle-aged and elderly people are not as sensitive as 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.

Pay attention to these kinds of people not to walk backwards to exercise 2 1, people with foot problems.

People with inflammation of the first metatarsophalangeal joint of the foot, hallux valgus (commonly known as large bone crutch) and flat feet are not suitable for walking backwards. Forcibly walking backwards may only lead to aggravation of illness.

2. People with knee pain.

For people with knee hyperosteogeny, knee arthritis and old joint injuries, walking backwards may aggravate knee pain.

3. Patients with cervical spondylosis

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.

4. People with poor coordination skills

Walking backwards requires strong balance and physical coordination. People with poor coordination can start by walking sideways. Because walking backwards is easy to lose balance, it is easy to deviate from the path, and in serious cases, it will hurt yourself and threaten your own safety.

The advantages of walking backwards

1, prevention and treatment of low back pain.

Many elderly people have cervical spondylosis, so walking backwards can alleviate and prevent cervical spondylosis and scapulohumeral periarthritis. Walking backwards can reduce the burden on the lumbar spine and make the body more relaxed. We must insist on walking backwards, so as to improve the lumbar spine, cervical spine and shoulder circumference. The effect will be more obvious.

2. Improve lumbar muscle strain

Generally speaking, we are moving forward, so people's subjective consciousness is leaning forward. For a long time, the lumbar vertebrae, ankles and knees of the human body are in a regular state and are in a state of long-term work tension. Over time, there will be some accumulated injuries, but walking backwards is just the opposite, which is conducive to the adjustment and rehabilitation of the strained parts.

Step 3 lose weight

It is easier to walk backwards. When walking, all obstacles should be considered, so that all parts of the body will be mobilized and more energy will be consumed. According to scientific proof, walking backwards consumes 78% more energy than walking, so walking backwards can also lose weight.

4, 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.

5. 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.

The correct posture of walking backwards.

1, 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.

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.

3, 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.

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.