Notes on walking backwards

Walking backwards can play a role in strengthening the body, and for the lumbar spine cervical spine and so on is a very good exercise. That backwards walking need to pay attention to some of the problems?

Walk backwards before the warm-up exercise

Do not think backwards walking is a kind of exercise intensity is not very big project, do not exercise before the warm-up. Warm-up exercises for all exercise is very important. Before walking backwards for about 10 minutes to prepare for the activity, the body stretch, move the knee joints. Ankle joints, kick or leg press, etc. Make the whole body muscles to relax. Wait until the body is fully warmed up before you can carry out backward walking exercise.

Choose a flat and straight field

As backwards walking and can not always look at the road, so in the selection of the site, choose in a clean and flat relatively straight, and less nearby vehicles, pedestrians are not many places for backwards walking exercise.

Choose the backwards walking section is not too long

Generally speaking, the choice of backwards walking section of the road is not too long, control between 100 meters - 500 meters, will be more convenient backwards walking, and can go back and forth, reducing the safety risks of backwards walking.

Do not keep looking backwards in the process of walking backwards

In the process of walking backwards, you can take a few steps or even walk a distance to look behind the road, to ensure road safety on the good. Also note that not just from a direction to see, you can take turns to see the left and right direction, which is also a good exercise for the cervical spine. But do not keep turning around to see the road, which not only makes the backwards walking posture is not correct, easy to hurt the waist, but also does not work the effect of exercise.

Arms also need to move

Walking backwards, hands also need to move with the gait, so that the shoulder can be exercised, to a certain extent, can also maintain the balance of the body.

Walk backwards to master the scale

Do not rush to carry out backward walking, and backward walking itself is a slow movement, need to persist in order to see the effect. Plus the movement is not the greater the intensity of the better. Do not start with a large intensity, overload backwards walking, should use a slower speed, small pace, walking time from short to long, and then slowly increase the difficulty, increase the intensity. Be careful from small to large, from slow to fast, so as not to achieve the effect of exercise, but to cause physical discomfort.

Older people can walk backwards with both hands on the waist

Older people do not respond as quickly as young people, in the fast walk to pay attention to the body's balance, to prevent falls is very important. Older people walking backwards is recommended to hold the waist with both hands from the rear to maintain balance.

Pay attention to the protection of the foot and knee

When walking normally, the heel first, then transition to the sole, forefoot, and finally toe lift off the ground. While walking backwards, step backwards, the toes first contact the ground, then the front foot landing support, then transition to the sole, the heel, and finally the heel lift. This is different from normal walking, toes and forefoot by the impact of the ground is greater, so for the first metatarsophalangeal joint of the foot has inflammation and valgus (commonly known as big bone abduction) and flat feet, arch collapse of people, backwards walking may lead to aggravation of the condition, need to choose carefully. From the point of view of the shape of the knee joint when walking, normal walking, the knee joint to maintain a slightly flexed state, not fully straightened, when the foot hits the ground, the impact on the knee joint has been cushioned. When walking backwards, the knee joint is often involuntarily straightened and supported when stepping backwards in order to maintain body balance, which produces a greater impact on the knee joint. For knee osteophytes, knee osteoarthritis and friends with old joint damage, will aggravate the knee pain.

Walk backwards to wear flat shoes

When walking backwards, the human body's center of gravity is in the heel, wearing shoes with heel people's proprioceptive insensitivity, adjusting the center of gravity is not in time is easy to fall, wearing high heels backwards walking the most dangerous, medium heel shoes second. Shoes with a heel, the heel is not easy to step on solid, hindering the center of gravity backward, reducing the effect of walking backwards, so the most suitable for walking backwards is a flat shoe.

Backwards walk after finishing activities

After walking backwards, to do a good job of finishing sports. You can walk for 10 minutes, first fast and then slow, breathing, pulse basically back to the level before walking backwards. Or perform other stretching movements, so that the body state to return to the backward walk before.