What is the history of the development of anterior flexion?

There are three types of forward flexion:

The seated forward flexion reflects the flexibility of the joints and muscles. Poor flexibility means that the joints and muscles are bent forward in the sitting position.

Lack of exercise. The lack of exercises to develop flexibility for a long time can lead to degeneration, contracture, and even adhesion of the joints or the soft tissues around the joints, thus limiting the range of motion of the joints, and it is inevitable to produce pain when stretching, so expanding the amplitude of joint movement is to expand the range of human activities. Flexibility refers to the range of motion of the various joints in the body and the elasticity and stretching of ligaments, tendons, muscles,** and other tissues across the joints.

It is an important physical component. This is one of the test items for junior high school students to take the physical education entrance examination.

Frustrated body bends forward, alias: flat body bowing head. It looks like a person kneeling on the ground, with his head bowed, and a "Oh my God, why are you doing this to me" gestures, although simple but very expressive.

In the early days, no one gave this symbol a name, and the frustrated body bent forward appeared later, and it is said that the five words were embroidered on the seat cushions of a certain restaurant, and it is impossible to test who thought of it before.

Orthostatic forward flexion is one of the items that must be tested once a year to evaluate the development of students' physical fitness, which belongs to the ability to expand the range of motion of joints, mainly reflecting the flexibility of ligaments, tendons and muscles. It is mainly used to measure the extensibility of the ligaments, tendons and muscles of the posterior side of the hip and knee joints. During the test, the subject stands on the measuring table, legs side by side, the toes are about 5cm (cm), the toes are flush with the edge of the measuring table with the fixed ruler, and then the upper body is slowly bent forward, and at the same time, the arms are fully straightened and stretched down along the ruler as much as possible, and the results can be read when the middle fingers are parallel and stop moving.

When counting, the table top is 0, the zero table is recorded as a negative number, and the zero table is recorded as a positive number.

Sit on the ground, stretch your legs straight forward and bring them together, lean the upper part of your body forward, and use your tips to bring your toes close to your toes.

Generally, normal people's flexibility is pushed by more than 10cm, and there is that kind of measuring instrument.

National Student Physical Health Standards - Sitting Forward Bend.

How to properly practice yoga forward bending.

Sit on the ground with your legs straight and your legs together, lean forward and touch your hands forward.

National Student Physical Health Standards - Sitting Forward Bend.

The body refers to the body, and refers to the part above the line between the two hip bones and below the line between the shoulders is called the body, and also refers to the body or upper body. Forward bending is when standing or sitting, and you can also hang your feet up and bend your body in the direction of your legs. There are seated forward bends (sit-ups), standing forward bends, upside down pull-up bends, etc.

These are all exercises for the iliopsoas and abdominal muscles.

A high level of flexibility can be achieved.

The method is as follows: 1. Static method: the body maintains a certain posture and stretches slowly and evenly for dozens of seconds or longer.

That is, it is often said that the leg press, leg consumption and other methods. For example: 1) Leg press:

There are positive leg presses, side press legs and other pressure legs in various directions. The positive leg is facing the rib or an object of a certain height, one leg is supported, the heel of the other leg is placed on the rib, the toes are hooked, the toes of the supporting leg are forward, the heels are not off the ground, both legs should be straightened, the body is straight and gradually pressed forward, as close as possible to the straightened legs, the muscles and tendons in the back of the thighs feel stretched, stay for dozens of seconds or longer, or press down repeatedly. I do it by swapping my legs.

The side press leg is the body perpendicular to the ribs, one leg is placed sideways on the ribs, the foot of the other leg is parallel to the ribs, both legs should be straightened, the body and the arm away from the ribs are gradually approached sideways to the ribs, the inner muscles and tendons of the legs feel stretched, stay for tens of seconds or longer, or repeatedly press on the side. I do it by swapping my legs. 2) Split:

There are horizontal and vertical forks. 3) Bridge: Spread your legs shoulder-width apart, raise your arms up, bend your upper body back, touch the ground or heels, and stay for a few seconds or more.

There are many means of exercise, which are not listed one by one, and readers can also design their own according to the purpose of exercise. 2. Dynamic method: the method of stretching ligaments, tendons and muscles through the swing of all links of the body.

The swing must have a certain speed and amplitude to have a stretching effect. For example: 1) Kicking:

There are front kicks, side kicks, and loop kicks. Positive kick: Stand upright, raise your palms down with your arms leveled, take a small step with one leg, take the other leg with the hip joint as the axis, straighten the knee joint, hook the toes, and quickly kick upwards, kicking as far as possible to the lower jaw.

Swap the legs and kick each 10 reps or more, doing 3 to 5 sets. Side kick: When the body steps forward, the body turns sideways, and the leg is kicked sideways to the head, and the legs are exchanged.

Ring kick: When kicking a positive leg, just the direction of the leg kick is the side in front, and then use the hip as the axis to circle to the other side and return to the original position. I do it by swapping both legs in both directions.

2) Various swing exercises: hold on to the ribs to swing back in various directions, front, back, left and right, and swing until there is a feeling of stretching. It can also be carried with sandbags and weights.

Three-point leg press and seven-point kick, that is, it is necessary to combine movement and static, and after practicing static force, it is necessary to practice power accordingly, so that the effect is much better. You can also ask a partner to help with alternating stretching and relaxation exercises. Flexibility should be practiced with every workout, after a warm-up preparation.

Choose the method and means of exercise according to the purpose of your own exercise part, and the amount and intensity of activity should be determined according to the level of your flexibility. It is also best to do some coordination and muscle strength exercises, coordination is mainly improved through a number of exercises, increasing the ability to feel control over time and space. To achieve a high level of flexibility, there is a process.

It is necessary to exercise hard and persevere step by step.

The little girl danced amazingly! "Missing in the Valley" is beaming with joy and is more powerful than adults.

Forward bendingForward bending refers to an exercise in which the upper body is slowly bent forward, and the hands are stretched forward to touch the foot. It can improve the flexibility of joints, thereby reflecting the stretch and flexibility of joints, muscles and ligaments in the trunk, waist, hip and other parts, and improve the function of soft tissues around joints.

Upright forward flexion: It is mainly used to measure the extensibility of the ligaments, tendons and muscles of the posterior side of the hip and knee joints. During the test, the subject stands on the measuring table, legs side by side, the toes are about 5 cm (cm), the toes are flush with the edge of the measuring table with the fixed ruler, and then the upper body is slowly bent forward, and the arms are fully extended and stretched together along the ruler as far as possible.

Sit forward bending: sit on the cushion, back and hips close to the vertical plane, legs together, knee joints keep straight, toes up, a width of 50 cm, height of 30 cm on a three-sided box above the legs, hands as straight as possible, with the edge of the box held with the tiger's mouth; During the test, the subject leans forward as much as possible and pushes the box slowly (the tiger's mouth should always be close to the edge of the box).

The advantage is that through forward flexion, it can improve the flexibility of the joint, improve the function of the soft tissues around the joint, and the stretchability of muscles, ligaments, and tendons, and when people lack physical exercise and their physical fitness declines, many of them start from the decline of flexibility. [1]

Health test. The purpose of the test is to measure the range of motion that the trunk, waist, hip and other joints may achieve in a stationary state, mainly reflecting the stretch and elasticity of the joints, ligaments and muscles in these parts and the development level of physical flexibility.

Forward flexion is a test of flexibility (mainly the posterior thighs and extextensor hip muscles) and is also a national physical fitness test. 2. The method of forward bending exercise.

1. Standing forward bending: stand with your legs together, straighten your knees, bend your upper body forward, touch the ground with your palms, get your upper body and your legs as close as possible, and do it again after restoring your posture (you can also do it with both hands on the back of your calf).

2. Horizontal fork: hold the ground with both hands in front of the body, separate the legs left and right into a straight line, and lie prone or sideways with the upper body.

3. Kicking: stand upright, raise your arms flat, take a small step forward with your left foot, stretch your right leg and straighten your foot, start your leg lightly, kick your leg quickly and forcefully, the height should be high, and your leg should be stable. Alternate exercises with both legs (difficult exercises – flying feet in the air).

4. Jumping forward bending on the spot: the legs are separated, the knees are bent, the arms are swinged back, into a semi-squatting position, jumping vertically upwards, and at the same time, the legs are split and the legs are kicked forward to the front of the body, the upper body is bent forward, and the arms are stretched forward to touch the feet (this action is similar to "two ends up").

3. Precautions for practice.

When exercising flexibility exercises, we must pay attention to preparatory activities, do not rush to achieve results, practice too fast, too large and too violent. Especially in winter, it is necessary to be well prepared for the activity. If you don't warm up before exercising, you can easily strain or sprain your muscles and ligaments.

The improvement of the performance of the sitting body forward bend is not something that can be completed at one time, it requires us to improve step by step, from easy to difficult, perseverance, and through our own efforts, step by step.

National Student Physical Health Standards - Sitting Forward Bend.

How to properly practice yoga forward bending.