What are the advantages of walking backwards?
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.
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.
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.
Hip lift and hip lift
Walking backwards can improve the hips and enhance the elasticity of the hips. Because walking backwards is actually equivalent to kicking back in hip lifting. Walking backwards for half an hour is equivalent to kicking backwards for half an hour, and the effect is quite good.
Prevention of 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.
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.
What's the harm of walking backwards?
1, because walking backwards is to achieve the purpose of fitness by consuming energy, especially the acceleration of heart rate, which 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.
2. Due to age, most elderly people have different degrees 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, cerebral blood flow reduction, hypoxia and so on. In severe cases, it even causes 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.