What is sitting forward? Sitting forward is a physical fitness test item in primary schools, junior high schools and primary schools. The purpose of the test is to measure the possible range of motion of joints such as trunk, waist and hip at rest, mainly reflecting the extension of joints, ligaments and muscles in these parts. And the development level of elasticity and body flexibility. Sitting posture forward flexion is one of the compulsory items in the senior high school entrance examination in China. Sitting flexion test is a common flexibility test, mainly aimed at the flexibility of lower back and hamstring muscles. This test is important because the tension in these areas is related to lumbar lordosis, pelvic anteversion and low back pain.
Efficient training method
1. Stretch the back of the thigh
(1) Sitting posture leg press: Sit on the ground with two legs apart, with one leg bent and the heel touching the inside of the straight leg. Exhale, lean forward, close to the extended upper thigh. Try to stretch your legs and keep your knees straight.
(2) leg press: Stand in front of a high platform with one leg straight on the platform and the other leg supporting the ground. Exhale, straighten your knees and turn your hips to the table. The upper body leans forward, clings to the upper thigh of the stage, and supports the front of the ankle with both hands. Stretch your legs, knees and back and keep it straight. The range of motion is as large as possible.
(3) Standing stretching: Stand with your back against the wall, exhale, straighten your knees and lift one leg. The partner grabs the upper part of the ankle with both hands to help lift the leg. The exerciser exhales when the partner helps the calf, and the movement range is as large as possible.
Stretch the inner thigh
(1) Sit with straight knees and legs: separate your legs from left to right as far as possible, and sit on the ground with your hands in front of you. Exhale, turn around, lean forward, put your upper body on one leg, and put your hands in front of the ankle joint of the inclined leg. Fully stretch your legs and waist.
(2) Lateral arch extension: Stand on the lateral arch, press your heels with your hips, and change your legs to repeat the exercise. The range of motion is as large as possible.
3. Waist and abdomen
(1) Bow down: Kneel on the mat and put your toes back. Upper back, back muscles contract to send buttocks. Exhale, increase the range of motion, and then gradually slide your hand to your heel. The range of motion is as large as possible. Stretch for 25 seconds, 3 to 5 groups.
(2) Bend forward and squat: squat with your feet together, put your hands down gradually, put your hands on both sides of your feet, and put your fingers forward. The trunk is connected to the upper thigh. Stretch your knees as far as possible. Move as far as possible and keep your hands off the ground.
(3) Hurdling posture: Sit on the ground with your legs separated as far as possible, sit in a hurdling posture, exhale, turn around, lean forward, put your upper body on one leg, and put your hands on the joint where one leg leans forward on your ankle. Front part. Fully stretch your legs and waist.