The correct way to walk backwards for lumbar protrusion

Many people have heard of walking backwards, and know that walking backwards can bring a lot of benefits to the body. But do you know how to walk backwards should walk, and not imagine that just backwards so simple. The following together to see how to walk backwards on the body better.

The correct way to walk backwards

Warm-up exercise

Before walking backwards to warm up, all the joints and parts of the body are active, you can walk in the normal way for about 10 minutes, or stretching exercises.

Walk backwards for at least 30 minutes

Want to achieve the purpose of exercise and fitness, walking backwards can not be less than 30 minutes, but also not too long, so that muscle fatigue.

Walk backwards 4-5 times a week

Do not think, walk backwards to be able to fitness, or even to lose weight, exercise every day. The body also needs rest after exercise, it is best to exercise every other day, exercise about 4-5 times a week.

Backwards walking speed can be two steps per second

In general, backwards walking control in every second to take two steps, 30 minutes can walk 2000 meters. But also according to their own situation to set the speed of backward walking for how much, must be in the range they can complete.

The correct posture of walking backwards

The posture of the head

When walking backwards, keep your head up and your eyes level. You can turn your head slightly and use the afterglow to look at both sides of the road. If you are concerned about safety, you can also walk a few steps or intervals, turn your head to look at the road, avoiding obstacles. Note that the head can not turn too often to avoid dizziness from too fast a frequency. And it is recommended to rotate from left to right, so as to ensure a balanced movement of the neck.

Shoulder and arm posture

When walking backwards, the arms should be to keep the same rhythm with the feet. Like when walking forward, to form the natural swing of the arm, the left foot back, the right hand swing back, the right foot back, is the left hand swing back. The amplitude of the arm swing should not be too large, usually 45 degrees like that is fine.

Waist posture

Walking backwards requires the waist to remain straight, but also not stiff, to ensure that the waist can be straight but also a relaxed state. Can play a balancing role in the movement of the backwards walk.

Leg posture

General backwards walking, in the front of the leg is to provide the power of the leg, the back of the leg is to carry the weight of the whole body of the leg, in the process, the two legs alternate in turn. Need to ensure that the center of gravity can maintain balance in the constant change. And the legs should be forcefully straight, the knee can not be bent, can increase the strength of the knee joint, femoral muscle to withstand gravity, which will make the muscles around the knee joint, ligaments, femoral muscle All get exercise.

Foot posture

Walking backwards is toe first, heel after landing. And because the backward walking toe is false landing, mainly by the ankle and heel bone force, and make these corresponding parts of the function has been exercised.

Backward walking the basic posture

1. Hands crossed waist style. Hands on both sides of the waist, thumbs in the back, four fingers in front? Or the opposite backward walk, this style is easy to grasp the body's center of gravity, maintain balance, relatively safe, the shortcomings of the upper limb movement is small, slow, suitable for the elderly, sick and beginners. 2. Move the shoulders and swing the arms to shake hands. This style so that the whole body to get movement, to obtain the overall coordination and balance, suitable for backward walking more skilled people. 3. Bend elbow fist style. This style can reduce the resistance in the proceeding, speed up, suitable for backwards walking backwards runner.

Backward walk to pay attention to what

1. Safety first. Backwards walking is an anti-normal movement, what is reverse, not used to, easy to fall. So walk backwards when the feet should be slow, heel slightly raised, so as not to touch small stones and other things fall, step amplitude is not too large, pay attention to maintain body balance. At the beginning of the speed must be slow, small steps, walking time to be short. When the practice time is longer, more times, then You can try to walk on the curve, the speed can be faster, the step is slightly enlarged, the backwards time can also be properly extended. In the case of backward walking has been very skilled, backward walkers can also increase the difficulty, such as uphill backward walking, backward walking in the water and grass, etc.. 2. Gradual and orderly progress. Master the scale, do not rush. Backwards is a chronic exercise, rely on perseverance to obtain results, a long time to play the purpose of exercise, do not start on a large scale, overload, so as not to increase the burden on the heart, not only to achieve the purpose of exercise, but to cause discomfort. Therefore, exercise should pay attention to master from less to more, from far to near, from slow The principle of slow to fast. 3. In the process of backward walking, once you feel dizzy, panic, nausea, etc., to immediately stop backward walking exercise, or change a fitness mode, so as not to fall on the body caused by undue injury.