How to do forward bends the fastest

Forward bend is an exercise to improve body flexibility. When we were in school, our teacher often asked us to do forward bends in physical education class. This exercise can test the flexibility of the body, waist, hip and other joints and the stretching of muscles when people are in a static state. You must do warm-up exercises before doing such activities, otherwise you may accidentally hurt your muscles and bones. You must do such exercises step by step.

How to practice the seated forward bend :

1. Standing forward bend: Stand with legs together, knees straight, upper body bent forward, palms touching the ground, upper body and legs as close as possible, return to the original position and continue to do it (you can also do it with your hands on the back of your calves).

2. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways.

3. Straight kick: Stand upright with your arms raised horizontally, take a small step forward with your left foot, stretch your right leg with your foot straight, lift your leg lightly, and kick upward quickly and forcefully to a high height and land steadily. Practice alternating between the two legs (a difficult exercise – flying kicks in the air).

4. Jump in place and bend forward: Stand with legs apart, bend knees, swing arms back, half squat, jump upward, at the same time, spread legs and kick forward, bend upper body forward, stretch arms forward to touch feet (this action is similar to "two-end rise").

Note:

When exercising flexibility, you must pay attention to warm-up exercises. Don't be too impatient, exercise too fast, or exercise too vigorously. Especially when exercising in winter, you must do sufficient warm-up exercises. If you don't warm up before exercising, it is easy to cause muscle or ligament strain or sprain. Improving sit-and-reach performance cannot be accomplished in a short period of time. It requires us to proceed step by step, from easy to difficult, and persevere, and gradually improve through our own efforts.

Forward bend test steps:

1. Place the instrument on a flat surface. Before testing, use a ruler to calibrate, that is, place the ruler on the platform, make the upper plane of the vernier level with the platform, and adjust the scale of the vernier to 0.

2. Before the test, the subjects should do warm-up exercises on flat ground to prevent strain.

3. The subject sits on a cushion connected to the box, with legs straight and not bent, heels together, toes about 10-15 cm apart, steps on the vertical flat plate of the measuring meter, and hands together.

4. Straighten your arms and hands, gradually bend your upper body forward, and use the tips of your middle fingers to gently push the cursor on the ruler forward (no sudden forward movement is allowed) until you can no longer extend it.

5. The inner edge plane of the pedal longitudinal plate of the tester is the 0 point, inward is a negative value, and forward is a positive value. Record in centimeters, rounded to one decimal place. If it is a positive value, add a "+" sign before the value, and if it is a negative value, add a "-" sign.