Walking backwards is also called walking backwards, walking backwards, walking backwards. Contrary to walking in the same direction, walking backwards is a kind of reverse movement, which is a good exercise method and has special functions that other sports do not have. So, how to go backwards? What is the correct way to walk backwards? But walking backwards is contrary to the usual habit. Everything goes backwards, and the way forward is not intuitive, so it is easy to fall, so we must put safety first. The correct way to walk backwards is 1, and the three basic postures of walking backwards (1) are 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. 2. Warm up before walking backwards. Be prepared for exercise before walking backwards. Methods: Walk at normal 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. When you walk backwards, you should touch the ground from toe to heel. When walking backwards, you should walk backwards with your right foot or left foot, with your toes touching the ground first and your heels touching the ground later. The decomposition action is: toe-heel. Different from forward walking, forward walking is that 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. Walk backwards, grasp the center of gravity and keep balance. When retreating, the front leg is the strength leg, and the rear leg is the main leg, which loads 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 during backward walking. We must not take it lightly. The problem of center of gravity and balance is a technical problem. Beginners should understand with heart. 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, when walking backwards, you should hold your chest and abdomen. When walking backwards, you must keep your waist straight. At this point, the psoas and back muscles are tight and hard. Therefore, from the beginning of walking backwards, we must deliberately relax the waist, so that it will always remain straight and not stiff, and it will be vivid without leaning back and forth and leaning left and right. 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. When walking backwards, keep your head and neck straight and your eyes straight. When walking backwards, keep your head 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. 7. When walking backwards, the posture of the legs is generally when walking backwards. The front legs are the legs that provide strength and the rear legs are the legs that bear the weight of the whole body. In this process, the two legs alternate in turn. It is necessary to ensure that the center of gravity can keep balance in constant change. Moreover, the legs should be forcibly straightened, and the knees should not be bent, which can increase the strength of the knee joint and thigh muscles to bear gravity, so that the muscles, ligaments and thigh muscles around the knee joint can be exercised. 8. When walking backwards, the posture of shoulders and arms should be consistent with the rhythm of feet. Like when walking forward, you should form a natural swing arm. When the left foot retreats, the right hand swings backwards, and when the right foot retreats, the left hand swings backwards. The amplitude of the swing arm should not be too large, usually 45 degrees. 9. Do a good finishing exercise after walking backwards: go forward 10 minutes, first fast and then slow, and the breathing and pulse basically return to the level before walking backwards. 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. 10, walk backwards for at least 30 minutes. To achieve the purpose of exercise and fitness, walking backwards should not be less than 30 minutes, but it should not be too long, which will make muscles tired. 1 1. If you walk backwards 4-5 times a week, don't think about it. If you can keep fit or even lose weight, it's good to exercise every day. The body also needs rest after exercise, and it is best to exercise once every other day, about 4-5 times a week. 12, and the reversing speed can be two steps per second. Under normal circumstances, the reverse control can take two steps per second and walk 2000 meters in 30 minutes. However, the speed of reversing should also be determined according to your own situation, and it must be within the range that you can complete. Precautions for walking backwards 1. Walking backwards is an abnormal exercise. Everything is backwards, 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. At first, the speed must be slow, the steps should be small, and the walking time should be short. When you practice for a long time and more times, you can try to follow the curve. The speed can be faster, the steps can be slightly larger, and the time for reversing can be appropriately extended. In the case that walking backwards is already very skilled, people who walk backwards can also increase the difficulty, such as going uphill and walking backwards in the grass. 2, master the scale, 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. 3. In the process of walking backwards, once you feel dizzy, flustered, disgusting, 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. However, the elderly had better not practice running backwards. Don't practice walking backwards on the road or uneven road. It is best to practice walking backwards in open and flat places such as track and field, playground, etc. This can avoid hitting obstacles and causing injuries. 6. The following groups are not suitable for retrogression. The elderly, patients with severe cardiovascular and cerebrovascular diseases, patients with severe osteopathy and mental illness should be very cautious. 7. When walking backwards, you must do what you can, especially the elderly with cardiovascular and cerebrovascular diseases, and exercise according to the doctor's advice. When the sick old man does exercise, it is advisable to sweat a little and not feel chest tightness. Never put pressure blindly, it will make your body unbearable. 8. You must wear flat shoes when walking backwards. When walking backwards, the center of gravity of the human body is on the heel, so the wearer with the heel is not sensitive to the body, and it is easy to fall down if the center of gravity is not adjusted in time, and it is easy to move the center of gravity forward, which is easy to cause the curvature of the spine to increase. Walking backwards is also called walking backwards, walking backwards, walking backwards. Contrary to walking in the same direction, walking backwards is a kind of reverse movement, which is a good exercise method and has special functions that other sports do not have. So, how to go backwards? What is the correct way to walk backwards? But walking backwards is contrary to the usual habit. Everything goes backwards, and the way forward is not intuitive, so it is easy to fall, so we must put safety first. The correct way to walk backwards is 1, and the three basic postures of walking backwards (1) are 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. 2. Warm up before walking backwards. Be prepared for exercise before walking backwards. Methods: Walk at normal 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. When you walk backwards, you should touch the ground from toe to heel. When walking backwards, you should walk backwards with your right foot or left foot, with your toes touching the ground first and your heels touching the ground later. The decomposition action is: toe-heel. Different from forward walking, forward walking is that 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. Walk backwards, grasp the center of gravity and keep balance. When retreating, the front leg is the strength leg, and the rear leg is the main leg, which loads 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 during backward walking. We must not take it lightly. The problem of center of gravity and balance is a technical problem. Beginners should understand with heart. 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, when walking backwards, you should hold your chest and abdomen. When walking backwards, you must keep your waist straight. At this point, the psoas and back muscles are tight and hard. Therefore, from the beginning of walking backwards, we must deliberately relax the waist, so that it will always remain straight and not stiff, and it will be vivid without leaning back and forth and leaning left and right. 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. When walking backwards, keep your head and neck straight and your eyes straight. When walking backwards, keep your head 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. 7. When walking backwards, the posture of the legs is generally when walking backwards. The front legs are the legs that provide strength and the rear legs are the legs that bear the weight of the whole body. In this process, the two legs alternate in turn. It is necessary to ensure that the center of gravity can keep balance in constant change. Moreover, the legs should be forcibly straightened, and the knees should not be bent, which can increase the strength of the knee joint and thigh muscles to bear gravity, so that the muscles, ligaments and thigh muscles around the knee joint can be exercised. 8. When walking backwards, the posture of shoulders and arms should be consistent with the rhythm of feet. Like when walking forward, you should form a natural swing arm. When the left foot retreats, the right hand swings backwards, and when the right foot retreats, the left hand swings backwards. The amplitude of the swing arm should not be too large, usually 45 degrees. 9. Do a good finishing exercise after walking backwards: go forward 10 minutes, first fast and then slow, and the breathing and pulse basically return to the level before walking backwards. 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. 10, walk backwards for at least 30 minutes. To achieve the purpose of exercise and fitness, walking backwards should not be less than 30 minutes, but it should not be too long, which will make muscles tired. 1 1. If you walk backwards 4-5 times a week, don't think about it. If you can keep fit or even lose weight, it's good to exercise every day. The body also needs rest after exercise, and it is best to exercise once every other day, about 4-5 times a week. 12, and the reversing speed can be two steps per second. Under normal circumstances, the reverse control can take two steps per second and walk 2000 meters in 30 minutes. However, the speed of reversing should also be determined according to your own situation, and it must be within the range that you can complete. Precautions for walking backwards 1. Walking backwards is an abnormal exercise. Everything is backwards, 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. At first, the speed must be slow, the steps should be small, and the walking time should be short. When you practice for a long time and more times, you can try to walk on the curve at a faster speed and pace.