The essentials and methods of forward bending of the sitting body

Sitting forward bend is a physical fitness test item in primary and secondary schools; The level of development of the extensibility and elasticity of the main joints, ligaments and muscles and the flexibility of the body.

A seated forward bend is a test used to reflect the flexibility of the human body. Flexibility refers to the range of motion of the joints and the elasticity and stretching ability of the ligaments, tendons, muscles, and other tissues of the joints, that is, the range of motion of the joints and the joint system.

When performing an upright body forward flexion test:The subject stood on the test bench at least 40 cm above the ground, and various factors such as fear and subconscious self-protection limited the subject's ability. The problem of the proportion of the upper and lower limbs affects the performance of the sitting body forward flex is widespread, but the current test flexibility is relatively fast, and everyone can not come down together to see if they can go down, the risk is greater than that of the sitting body forward flexion, the back of the lower limbs is tense, the most tense position is the popliteal fossa, that is, the knee back is straightened will be particularly sore, there is the beginning and end point of the posterior thigh muscles and the posterior calf muscles, so you can do more posterior muscle stretching, hamstring stretching and calf triceps stretching to improve.

The steps to practice the seated forward bend are as follows:

1. Carry out appropriate preparatory activities to fully stretch joints, ligaments and muscles to prevent strain.

2. Stand upright on the ground with your legs together, bend your upper body forward until the palms of your hands touch the ground, or hold the back of your calves, and try to keep your upper body close to your legs. Once the upper body is back in place, repeat the above movements.

3. Stand with one leg upright, and the other leg stretched straight on the ribs, bend your body forward facing the high legs, try to keep your chest close to the legs, and be careful not to bend the knees of both legs. The upper body is repeatedly returned to the original position, and then bent forward, and the legs are changed after a certain number of times.

4. Sit cross-legged on the ground with your legs bent and knees, so that the soles of your feet are facing each other, hold your feet with both hands, and bend your upper body forward. The upper body is repeatedly returned to the original position, and then bent forward, and the legs are changed after a certain number of times.

Test Purpose: Ignition.

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 can be improved, and the stretchability of the muscles, ligaments and tendons can be improved.

The training method for middle school students to sit forward is to sit on the ground first, stretch their legs together, and stretch their arms forward.

The practice method of waist flexibility is to bend forward, which is mainly used to practice the ability and flexibility of the waist to move forward.

The specific method is to stand side by side, stand with your legs up, knees clamped, your hands and ten fingers crossed, your hips straightened, and raise your palms upward, then your upper body is bent forward, your palms are as close to the ground as possible downward, your knees are straight, your hips are flexed, your waist and back are fully extended, your hands are loose, your hands are bent from both sides of your feet, your elbows are bent and your heels are tightened, so that your chest is close to your legs, your waist and back are fully stretched, and then you can relax and stand up after a certain period of time.

You can also turn your waist to the left and right sides when your hands touch the ground, and touch the ground on the outside of your feet with the palms of your hands to increase the flexibility of turning left and right when your waist is extended.

The essentials of the forward bend of the sitting body slowly practice sitting flat on the ground, straighten the legs, straighten the feet of the board, and then, bend the waist, put the hands on the sides of the head, and try to stretch forward slowly and forcefully, without shaking.

Seated forward bend is a physical fitness test item in primary and secondary schools, and its test purpose is to measure the range of motion that may be achieved by the trunk, waist, hip and other joints in a resting state, and the main leg should reflect the development level of the stretch and elasticity of the joints, ligaments and muscles in these parts and the flexibility of the body.

1. Standing body forward bending: stand with both 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 continue to slide back 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 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 feet, kick 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").

Test Requirements:

1. Subjects: male, female, 20 to 59 years old.

2. Action specifications: The subject sits on the mat, with the back and buttocks close to the vertical plane, the legs are together, the knee joints are kept straight, the toes are up, a three-sided box with a width of 50 cm and a height of 30 cm is erected above the legs, and the hands are as straight as possible, and the edge of the box is held with the tiger's mouth. During the test, the subject leans forward as much as possible and slowly pushes the box (keeping the tiger's mouth close to the edge of the box).

3. Test site: a flat ground with a vertical back-to-side surface.

4. Test method: measure the sliding distance of the wooden box.

5. Test unit: centimeter (accurate to centimeter).

6. Test equipment: test wooden box and tape measure.

1. Precautions and skills for sitting forward bending.

1) Before the test, candidates should perform forward bending preparatory exercises, let the leg ligaments pull apart, and then, the body should be bent forward, and the legs should not be bent when pushing the cursor forward with both arms; The subject should push the vernier forward at a uniform speed, and should not exert force suddenly; When pushing the cursor forward, there is no pause in the middle of the process, and once stopped, the motorized tester records the result.

2) Slowly bring your abdomen close to your thighs (don't arch your back).

3) Straighten your waist before bending, try to tuck your abdomen, stretch your waist, and then lean forward with your legs straight and stretch your arms at the same time.

2. Sitting forward bending exercise method.

1) Leg press exercise: The body is facing the platform (the platform is about the same height as the waist), with the right leg on the platform and the left leg perpendicular to the ground. Place your right foot on the platform with your knee straight and your toes hooked.

The toes of the left foot are pointing forward and the knee is straight. Straighten your lower back, press forward with your hands on your knees (if you are at a high level, you can hold your feet with both hands), with your hips as the axis and your chin pointing to your toes. Compress 10 times per set, press to the maximum extent on the 10th time and hold for 5-10 seconds, and press 2-3 sets of each leg each time.

The two legs should be rotated once for a large group, and 2-3 large groups should be practiced each time.

2) Kicking exercises: support the heels of the legs without leaving the ground, the toes are forward, and the legs are straight. The swing leg is based on the hip joint, and when kicking, the leg is straightened and the toe hooked and kicked towards the forehead.

Method: Keep your back straight, take half a step with your left foot, kick your right leg, take two steps and kick your left leg with your right foot, and so on. Take two steps purpose:

So that students will not be too nervous when they first learn to kick, so that the movements are more coordinated and easier to master.

A seated forward bend is a common stretching pose that stretches the muscles of the back, spine and legs. Here's the right thing to do: Start by sitting on a yoga mat or floor, straightening your legs and tightening your leg muscles.

Take a slow, deep breath and remind yourself to relax. Raise your arms up, palms up, as if stretching, pull your shoulders back with force, let Nian and then slowly bend forward so that your hands touch your feet, or as close as you can. Hold in this position for 10-30 seconds and take a few deep breaths.

Slowly return to your original position while taking a deep breath and exhaling. The point is that when doing this movement, the body needs to relax and be sleepy. If you find that your back is very tight or your knees can't be straightened, try bending your knees or using a small yoga cushion for support.

Adjust appropriately to your own situation, and don't force yourself.

Hello, very happy with your question, the standard practice of sitting forward bending: feet together, perpendicular to the ground, toes can be 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.

The above is mine, I hope it will help you, I wish you a happy life and good health!