Running backwards to lose weight and sculpt thigh and buttock muscles

Researchers at the University of Oregon in the United States pointed out that people who like to run backwards only need to use 80% of the speed of normal running to achieve the same fitness effect. Therefore, everyone, young or old, can give this exercise a try.

Sports physiologists point out that backward running, a sport that originated in the 1970s, not only helps to shape the thigh, calf and buttocks muscles, but also improves the coordination of various parts of the body and increases reaction speed. Researchers at Stellenbosch University in South Africa found that it can also promote cardiovascular health.

Since backward running is more demanding than normal running, it is recommended to follow the following principles:

1. Choose a flat and wide road with a straight-line distance of 50 to 100 meters. Walk back and forth to check for potholes and bumps, and ensure that your vision is not blocked.

2. It is best to practice with a partner, especially for beginners, as it can increase the fun and remind each other to avoid falling. For example, one person runs backwards for a short distance, and another person follows him and runs forward.

3. When running backwards, you can lean back slightly, but you should not look back too much. Initially, you can use backward running as part of your warm-up exercises. After your body adapts, you can gradually increase the time and distance.

Positive self-suggestion: Tell yourself to lose weight every day

For example, "I want to lose weight so that I look better", "Being slim can make me more confident", "This will make my prince charming fall in love with me at first sight"... When you constantly give yourself reasons to lose weight, you will find the benefits of losing weight, and you will naturally be more motivated, and it will be easier to lose weight successfully!