Can walking backwards help you lose weight

Now that living standards have improved, people's dietary choices have become more diverse. Many people's daily routine is just eating and eating. In addition, many people are too lazy to exercise, so obesity also troubles many people. But some friends want to lose weight, and there are many ways to lose weight, but most people want a convenient and effective method. Experiments have shown that walking is a very convenient and cost-effective way to lose weight. There are many ways to lose weight by walking. Today we will see whether walking backwards is effective. Many people also wonder if walking backwards can help lose weight?

1. Can walking backwards help you lose weight?

Walking backwards is more difficult than walking forward. In order to overcome these difficulties and move forward, people need to work harder to mobilize various parts of the body to cooperate, which makes walking backwards consume more calories than walking forward. When running at the same speed, running backwards consumes 23% more body calories than running forwards. Because running backwards improves blood circulation in the feet, it provides a more adequate amount of exercise.

The backward walking weight loss method is a new weight loss method launched by an Army Medical Center in Texas, USA. It has a healthy weight loss concept and is also an exercise weight loss method with a good fat burning effect. It only requires you to raise your head, chest, tighten your abdomen, and lift your hips when walking backwards to consume more calories. It is more effective than jogging for weight loss and is especially suitable for those who want to lose weight in the waist, abdomen, and buttocks.

Moreover, walking backwards can relieve lumbar disc herniation. You need to keep your waist straight or slightly lean back when walking. This way, the spine and back muscles will bear greater gravity and movement force than usual, so that the spine and back muscles that cannot be fully exercised when walking forward can be exercised, which is beneficial to the regulation of qi and blood.

2. The correct way to lose weight by walking backwards:

1. Hands on hips

Place your hands on both sides of your waist, with your thumbs pointing backwards and four fingers pointing forward, and walk backwards. This posture makes it easy to control the body's center of gravity, maintain balance, and is relatively safe. The disadvantage is that the upper limb exercise volume is small and the speed is slow, which is suitable for the elderly, the sick and beginners.

2. Move your shoulders, swing your arms, and throw your hands

Both shoulders and arms should swing appropriately when walking backwards, and both hands should coordinate shoulders and arms and swing. This posture can exercise all major joints of the body and achieve overall coordination and balance.

3. Bend your elbows and make a fist

Make fists with both hands, bend your elbows, and coordinate your whole body when exercising. This posture can reduce resistance during movement and increase speed. Suitable for reverse runners who are skilled in reverse walking.

3. Notes on walking backwards to lose weight:

1. When you step back, keep your feet straight.

When moving backward, keep your legs straight and do not bend your knees. This increases the strength of the knee joints and thigh muscles to withstand gravity, thereby exercising the muscles, ligaments, and thigh muscles around the knee joints.

2. Pay attention to direction and speed

When walking backwards, pay attention to the direction of movement and do not walk too fast to avoid tripping. In addition to ensuring safety, paying attention to direction can also enhance people's perception of space and perception.

3. Master your body’s center of gravity

When walking backwards, people cannot see and it is difficult to control their center of gravity, making it easy to fall. Therefore, when walking backwards, you should swing your arms in accordance with your stride and speed to maintain your body balance.

4. Alternate between jogging and brisk walking

Simply walking backwards is too monotonous, and generally speaking, the speed of walking backwards is not as fast as walking forward, which will affect the calorie consumption of brisk walking. Therefore, if you want to achieve better weight loss results, you can do some backward walking exercises as a change while jogging or brisk walking.