What is the correct way to walk backwards?

The so-called backward walking refers to walking backwards, also known as walking without walking backwards, which is exactly the opposite of normal walking. In daily life, very few people do this kind of walking. In fact, under the premise of ensuring safety, everyone can do more such backward walking exercises. This is a very good way of exercise, but you must pay attention to the correct methods and techniques. The correct method of backward walking is as follows.

The correct way to walk backwards:

Walking backwards is also called walking backwards, walking backwards, and walking backwards. Just the opposite of forward walking, backward walking is a reverse movement and also a very good way of exercise. It has special functions that other exercises do not have. Backward walking is very effective in assisting the treatment of cervical spondylosis! So, what are the benefits of walking backwards?

1. Walking backwards can correct hunchback

A healthy spine should be straight, but many people have a slight hunchback. This is closely related to people's daily life. Normal human movement, whether walking or running, is forward. Long-term unidirectional movement, the forward shift of the center of gravity and the forward tilt of the spine will inevitably cause the torso to bend, which will form a hunchback over time. The older you are, the more serious the hunchback will be. The principle of walking backwards to correct hunchback is that it moves the center of gravity backwards, which will inevitably have a corrective effect on the curvature of the spine (hunchback).

2. Walking backwards can cure back pain

The therapeutic effect of backward walking on low back pain is recognized, and a large amount of facts have proved that backward walking is an effective rehabilitation method for low back pain. The principle of walking backwards to treat low back pain is the same as the principle of walking backwards to correct hunchback. Most low back pain is caused by long-term bad posture. Low back pain and hunchback often occur at the same time. Correcting hunchback is also a correction of bad waist posture.

3. Walking backwards can help you lose weight

Walking backwards to lose weight is a new and healthy way to lose weight. First of all, walking backwards is a kind of exercise, which naturally has the effect of losing weight. Moreover, walking backwards is a very good exercise method. It can consume more energy. When walking backwards, people must raise their heads, chests, abdomens, and buttocks, which can consume fat in the buttocks and lower abdomen.

The correct way to walk backwards

Three basic backward walking postures

(1) Hands on hips. Place your hands on both sides of the waist, with the thumbs at the back and four fingers in front or opposite and then move backward. This posture is easy to control the body's center of gravity and maintain balance, and is relatively safe. The disadvantage is that the upper limbs move little and the speed is slow, so it is suitable for the elderly, the sick and beginners.

(2) Move your shoulders, swing your arms, and throw your hands. This posture exercises the whole body, achieving overall coordination and balance, and is suitable for people who are more proficient in backward walking.

(3) Bend your elbows and make a fist. This posture can reduce the resistance during the running process and speed up the pace. It is suitable for backward runners who are familiar with backward walking.

Note: Several postures can be used alternately, taking advantage of their strengths and making up for their weaknesses, and adjusting to the one that best suits you.

Warm up before walking backwards

Before walking backwards, do some warm-up exercises. Method: Walk at your normal walking pace for 10 minutes. The purpose is to relax the whole body, fully activate the joints, muscles and ligaments, and coordinate all parts of the body into the optimal state for backward walking. In addition, check the reverse walking area and remove any obstacles that may interfere with the reverse walking.

When walking backwards, your toes should touch the heels when you land.

When walking backwards, move your feet backwards with your right or left foot first, with your toes touching the ground first and then your heels. The movement is broken down into: toes - heels. It is different from walking forward. When walking forward, the heel touches the ground first and the toes touch the ground later. The movement is broken down into: heel - toe. Frequent toe exercises stimulate the meridians, acupoints on the feet and reflex areas of various parts of the body; change the angles of the joints, increase ligament strength; and activate muscle groups that are rarely moved. The most important thing when walking backwards is your feet. You must adjust them to the best walking position before walking.