What is a seated forward flexion? Do you really know how to train a seated forward bend effectively?

Sitting forward is a physical fitness test currently conducted in schools, but many people do not achieve the desired results on its standards. So, what is a seated forward bend? What are some effective training methods for seated forward bends?

What is a seated forward bend? Sitting forward bending is a physical fitness test item in primary and secondary schools. The purpose of the test is to measure the possible range of motion of the joints such as the trunk, waist, and hips at rest, and mainly reflect the stretching of the joints, ligaments, and muscles in these parts.

and develop levels of elasticity and body flexibility. Sitting forward bending is one of the compulsory items in the Chinese sports high school entrance examination. The seated forward flex test is a common flexibility test that focuses on the flexibility of the lower back and hamstrings.

This test is important because tension in these areas is associated with lumbar lordosis, anterior pelvic tilt, and low back pain.

Efficient training methods.

1.Stretch the back of the thighs.

1) Seated leg press:Sit on the floor with your legs apart and one leg bent and your heel touching the inside of the straightened leg. Exhale and lean your upper body forward, close to the upper thighs of the stretch.

Stretch your legs as far as you can and keep your knees straight.

(2) Leg press: standingIn front of the platform, one leg is stretched out on the platform, and the other leg supports the ground. Exhale, straighten your knees and bring your hips towards the table.

Lean forward with your upper body close to the upper thighs on the stage and support your ankles with your hands in front of you. Stretch your legs, knees, and back to keep it straight. The range of motion is as large as possible.

(3) Standing stretch: Back to backWall stand, exhale, straighten your knees, and lift one leg. Partner grasps the upper ankle with both hands to help lift the leg. The practitioner exhales as the partner lifts the calf, moving as far as possible.

2.Stretch the inner thighs.

(1) Sit with your knees straight: try to reach your legs from the leftSplit your right and sit on the ground with your hands in front of you. Exhale, turn, lean forward and place your hands in front of the ankle of the leg you are leaning forward.

Stretch your legs and waist fully.

(2) Side arch extension: Stand on the side arch and press down the heel with your hips, change legs and repeat the exercise. The range of motion is as large as possible.

3.Waist and abdomen.

(1) Kneeling: Kneel on the mat with your toes back. Lean back and contract your back muscles to send your hips.

Exhale, increase the range of motion, and gradually slide your hands towards your heels. The range of motion is as large as possible. Stretch for 25 seconds in sets of 3 to 5.

(2) Forward bend squat: Squat with your feet together, gradually put your hands down, and put your hands on both sides, pointing forward. The torso is attached to the upper thigh.

Stretch your knees as far as you can. The range of motion should be as large as possible, and the hands should not be off the ground.

(3) Hurdle sitting: Sit on the ground with your legs spread as far apart as possible, sit down in a hurdle position, exhale, turn around, lean forward and stick to one leg, with both hands on the ankles and one leg leaning forward towards the joints. Front.

Stretch your legs and waist fully.

Leaning forward in sitting is a physical fitness test currently conducted in schools, but many people fail to achieve the ideal score for their standards. Sitting forward bend is a physical fitness test item in universities, middle schools, and elementary schools. The purpose of the test is to measure the possible range of motion of the joints such as the trunk, waist, and hip at rest, and mainly reflect the stretchability, elasticity, and body flexibility of the joints, ligaments, and muscles in these parts.

Standing forward bending: stand with your legs together, straighten your knees, bend your upper body forward, touch the ground with your palms, keep your upper body and 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 calves).

Sitting forward bend is a way to measure the range of motion that a person's torso, waist, hip and other joints may achieve in a stationary state, which requires high flexibility and flexibility of the human body.

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 development level of stretch and elasticity of the joints, ligaments and muscles in these parts and the development level of physical flexibility.

The current sitting forward bend is one of the optional items in the Chinese sports high school entrance examination. In the past, when students were surveyed for their physical health, they generally used the method of upright forward bending to test flexibility. In the orthostatic forward flexion test, the subject stands on a test bench at least 40 cm above the ground, and a variety of factors such as fear and subconscious self-protection limit the subject's ability.

The purpose of the seated forward flexion test

A seated forward bend is a test used to reflect the flexibility of the human body. Flexibility refers to the ability of the human body to stretch joints, muscles, tendons, and ligaments as they complete movements. The quality of flexibility depends on the anatomical structure of the joint, the volume of the soft tissues around the joint, and the stretchability of ligaments, tendons, muscles and **.

Through physical exercise, the flexibility of the joints can be improved, the function of the soft tissues around the joints and the stretchability of muscles, ligaments and tendons can be improved. The more flexible a person is, the more mobile their joints are and the more flexible they are.

The above content refers to Encyclopedia - Sitting Body Forward Bending.

1.Calf release.

Practice equipment: Foam roller.

Starting position: Sit, with your hands on the ground at the back of your body, and your feet stacked on the bubble axis.

Exercise steps: Use your hands to support your strength and slowly tuck your abdomen so that the foam roller rolls slowly on your calves.

Exercise instructions: Try to roll all the way from the Achilles tendon to the knee joint, but do not reach the outside of the knee joint, in pain.

The sore spot can stay until the pain subsides and then slowly move to the next location.

2.Loosen the back of the thigh.

Practice equipment: Foam roller.

Starting position: Sitting, with both hands on the ground at the back of your side, one leg bent on the knee, and the other leg resting on the foam roller.

Exercise steps: Use your hands to support your strength and slowly tuck your abdomen so that the foam roller rolls slowly on your calves.

Exercise instructions: Try to roll from the knee joint (not directly under the knee joint) to the junction of the hip and thigh, and stay at the painful area until the pain is relieved and then move slowly.

3.Buttocks loosen.

Practice equipment: Foam roller.

Starting position: Sit on a foam roller with your knees bent with one ankle tower on the other knee, holding the ankle with the opposite hand and supporting the ground with one hand.

Exercise steps: Use force on your legs and arms at the same time to slowly roll the bubble shaft under one side of your hips.

Exercise guidance: Shift the weight of the body to the hips, try not to roll to the lumbar spine, stay in the pain until the pain is relieved and then move slowly.

4.Back release.

Practice equipment: Foam roller.

Starting position: Lie on your back with your knees bent and your upper back on a foam roller, hold your head in your hands, bring your hands together, and raise your head and chin close to your chest.

Exercise steps: Kick the legs to make the bubble shaft roll slowly on one back.

Exercise instructions: Try not to roll to the lumbar and cervical spine, stay in the pain until the pain is relieved and then move slowly.

5.Stretching exercises.

Extrusion is divided into static extrusion and dynamic extrusion. Dynamic stretching is mostly used before exercise, and pulling is carried out in the dynamic process, which is more in line with the trajectory of the muscles during exercise, and helps the muscles to perform better during exercise. Static Labradol is used to inhibit muscle excitation after workouts, better help muscles recover tension and relax muscle tissue.

Efficient training method for seated forward bend:

1. The standard action of sitting forward bending.

Requirements: Keep your feet together, perpendicular to the ground, and your toes slightly inward.

Legs straight. Back bending.

The head rests on the legs.

Stretch your arms as far forward as you can, keeping your palms parallel to the ground.

2. Several practice methods of freehand.

1) Standing forward bending: stand with your legs together, straighten with your knees, bend your upper body forward, touch the ground with your palms, keep your upper body and 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 calves).

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

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

4) Jump on the spot and bend forward: stand with your legs apart, bend your knees, swing your arms back, form a semi-squat, jump vertically upwards, and kick forward with your legs in front of your body, bend your upper body forward, and stretch your arms forward to touch your feet (this action is similar to "two ends up").