Is it OK to jog for 25 minutes and then walk backwards for 15 minutes?

That's good.

1. The benefits of going backwards.

1. Correction of the spine.

The OL family sits in front of the computer day and night, accumulating day and night, and there are already some hunchbacks more or less, which is unavoidable. Because people's daily life, whether walking or running, is forward and unidirectional, and the forward shift of the center of gravity and the forward tilt of the spine will inevitably cause the torso to bend, and in the long run, a hunchback will be formed, and the older you get, the more serious the hunchback. The principle of walking backwards to correct hunchback is that it is the center of gravity moving backwards, which must have a corrective effect on the curvature of the spine (hunchback).

2. **Low back pain.

As we all know, the OL family is a high-incidence group of lumbar diseases such as lumbar disc herniation and lumbar muscle strain; To sum up, it is caused by sitting for a long time, of course, personal reasons also account for a certain part, such as less exercise, improper sitting posture, stress and other factors. The principle of backward walking ** low back pain is also the same as the principle of correcting the spine, and the sudden change of direction of movement and center of gravity can have a good effect on the exercise of the lumbar spine.

3、 **。

This is a new fitness concept, which was introduced by an Army Medical Center in Texas, USA, for athletes. According to their research, when walking backwards, you must raise your head, raise your chest, tuck your abdomen, and lift your buttocks, so that you need to consume more energy, even compared to the energy consumed by jogging, especially for the consumption of stubborn fat in the waist, abdomen and buttocks. The areas where OL people are most likely to accumulate fat are the waist, abdomen and buttocks.

If there is a pre-running exercise and warm-up exercise, it is actually okay to run like this, because everyone has their own running plan and habits in all aspects, so stick to it if there is no abnormality.

1. a head and shoulders; Running Essentials – Keep your head and shoulders steady. Keep your head straight ahead, and don't lean forward unless the road is uneven, keeping your eyes straight ahead. Relax your shoulders appropriately and avoid latching on to your chest.

Power stretch – shrug. Relax the shoulders and sag, then shrug as high as you can, stay for a while, and repeat after reduction.

2. Arms and hands; Essentials of running movement - The swing arm should be a back and forth movement with the shoulder as the axis, and the left and right movements should not exceed the midline of the body. The fingers, wrists, and arms should be relaxed, and the elbow angle should be about 90 degrees.

3. Swing slightly inward when swinging forward, and slightly outward when swinging back. Power extension – raise the elbow and swing the arm. Swing your arms one in front of the other in a ready starting position, raise your elbows as high as possible, and then relax your forward swing. Lift higher and higher as the movement picks up.

4. Trunk and hips; Essentials of Running – Keeping you upright from neck to abdomen, rather than leaning forward (unless accelerating or going uphill) or leaning back, is good for breathing, balance and stride. Do not shake your torso from side to side or rise and fall too much.

5. Actively send the hips when the legs swing forward, and pay attention to the rotation and relaxation of the hips when running. Power extension - lunge leg press. Spread your legs back and forth, shoulder-width apart, slowly press down on the center of your body until your muscles are tense, and then relax and restore. The torso is always upright.

Relatively speaking, these small exercises or various running skills are actually effective in helping to relieve the stress and fatigue caused by running, so they can also be improved according to their own running conditions.

Jogging for 25 minutes to walking for 15 minutes is very good for the body, and walking can maintain the balance of the body, which is very good for the heart and other organs.

Let the walking speed and running speed be V1 and V2 respectively, obviously V1 V2, and the total distance is 2s, then the time for A to eliminate the deficit is called.

s v1) empty pose + (s v2).

B takes time.

4s (v1+v2), while (s v1) + (s v2) -4s (v1+v2).

s(v1+v2)2-4sv1v2)- v1v2(v1+v2)s(v1-v2)2 v1v2(v1+v2) 0, so (s v1)+(s v2) 4s (v1+v2) so those who walk half the time and run half the time are faster.