Sitting forward flexion exercise method 1 Open feet and forward flexion exercise method Action method Open feet and shoulder widthHow to practice forward flexion in a sitting position quickly and effectively, straighten the knee joints, relax the waist and back, and drop the hands naturally. Add vibration to do forward flexion exercises. 2 Put your feet together. Bend the body forward. Exercise method. Put your feet together, straighten the knee joints, relax the waist and back, and drop your hands naturally. Add vibration to do forward flexion exercises. 3 Straight knees, split legs, sitting and pressing legs. Move your legs apart as far as possible, and sit on the ground; When practicing on the ribs, you can perform movements such as positive pressure leg, side leg pressing and lifting and bending legs. These movements can enhance leg strength and flexibility. Exercise on the mat, including cross-legged body forward bending single leg bending legs straightening body forward bending straight knees, split leg sitting and pressing leg hurdles, etc. These movements can improve flexibility and enhance leg strength. Double exercises and games, such as double exercises and cross-pass continuous forward roll relay, etc., can increase the strength.
Perform forward flexion in a sitting position at homeHow to practice forward flexion in a sitting position quickly and effectivelyYou can adopt the following methods for practice: 1 Standing forward flexion exercise describes standing with your legs side by side, knees straight, upper body bent forward, try to touch the ground with your palms, and keep your upper body and legs as close as possible to the recovery position., you can do it continuouslyHow to practice forward flexion in a sitting position quickly and effectivelyIn order to reduce the difficulty, you can also hold the back of your calves with both hands. This exercise can effectively stretch the back of your thighs and waist muscles and improve your body's flexibility. 2 Horizontal fork; you can take some time every day for the past few days to fully warm up for at least 5 minutes. After jogging or other things, try standing straight legs and touching the ground. Start with touching the ground with your fingertips, then bending the first knuckles, then with your fists touching the ground, with your palms touching the ground, and with your elbows touching the ground.How to practice forward flexion in a sitting position quickly and effectivelyCurrently, you can only use your fingertips first and hold it for about half a minute after touching the ground. If you feel pain, you can breathe hard. Don't expect to improve much in five days with a little help. Doing so is just better than nothing.
Answer: Sitting forward flexion is a common flexibility exercise in schools and is also a high school entrance examination item in Xi'an City. It is easy for students to master and is a test item used to reflect the flexibility of the human body. Flexibility refers to the ability to stretch joint muscles, tendons and ligaments when the human body completes movements. The flexibility quality depends on the anatomical structure of the joint and the volume of soft tissue around the joint, as well as the stretching training of ligaments, tendons, muscles and skin.
How to practice forward flexion in a sitting position quickly and effectively in bed
1. When doing this exercise, first of all, put the basic body position in place, sit on the mat, and use your hand to push the flesh of your buttocks to both sides, so that the ischids on both sides sit steadily on the mat. Stretch your feet forward. Keep your knees bent slightly, and hold the big toes with the thumbs of both hands and your index fingers and middle fingers to keep the abdomen completely close to the thighs. When you inhale, extend the spine upward, open the chest cavity, sink your shoulders, exhale, and your body forward and downward, keeping your back straight and abdomen.
2. Don't worry if you are determined to be able to practice in 10 days, take me as an example. My legs are long and my arms are short. At first, it was difficult to find out, but later I used itHow to practice forward flexion in a sitting position quickly and effectivelyAfter 10 days of hard training every day, my final score was 174. Good luck to you.
3, 2 Press the leg sideways, one leg upright, lift the other leg and place it on a high object of appropriate height. The body side is facing the high leg, and the upper body is bent sideways as much as possible. Use one side of your head to stick to the leg and do not lean forward or back. After the recovery posture, continue to do 3 positive kicks upright, raise both arms horizontally, take a small step forward with the left foot stretched, straighten the right leg, kick up quickly and vigorously. When falling, exercise the legs alternately with control. 4 and bend the legs forward and stand side by side.
4. The length of a person's limbs is proportional. The poor performance of forward flexion in the upright or sitting position is not the reason why the legs are long and the arms are short, but mainly due to the poor stretch of the ligament muscles of the trunk, waist and hip joint. Therefore, the performance of forward flexion in the sitting position can be exercised. Before carrying out flexibility exercises, you should first make sufficient preparations. It is best to jog for one to two kilometers or play basketball for half an hour first. At this time, the whole body is already ready.
How to practice a quick and effective method of forward flexion in a sitting position
1,1 Warming up and stretching Warming up Before performing sitting forward flexion, perform some simple warm-up activities, such as turning your shoulders, swinging your arms and twisting your waist to prepare for stretching activities. Stretch your legs first and straighten your legs. Bend your body slowly, try to touch your toes or lie down, and stretch your leg muscles with a towel or tension band. 2 The starting position for sitting forward flexion is sitting on the floor or mat.
2. To quickly practice forward flexion, you can use the following methods: 1. Press the leg to practice bow and twist the waist. At the beginning, you can bend and twist the waist left and right to gradually stretch the ligaments of the legs and waist. After trying to split it step by step, you can try to split. Although the split may be difficult to completely achieve, when the split can be split to four-fifths, the sitting body forward flexion can usually achieve a full score. This mainly exercises the flexibility of the ligaments. 2 Students pull each other face to face.
3. Relaxation of key muscles back chain and hamstring training The main way to stretch the entire back chain, especially the hamstring dorsal muscle on the back of the thigh should not be too involved. Keep the back straight and let the thighs and upper body Naturally folding is the key to improving performance. Select several actions for hamstring relaxation and perform it day after day. I found a particularly effective method that allows you to practice easily by just following the pictures.
4. The method of this exercise is very simple. Tighten your legs, bend down to reach your toes. When you can easily reach your toes, you can stand on the stairs and try to reach the next step under your feet. When your fingers can touch your toes, this event is basically qualified. These exercise methods can effectively help you improve your performance in sitting forward bending. Adhere to practice and pay attention to details, and you will gradually feel the improvement and progress of your body's flexibility.
5. After getting up in the morning, you can do some simple stretching movements first, such as stretching the legs and waist to help relax the muscles. Then, perform forward flexion exercises in the sitting position, try to maintain the correctness of the movements, and avoid injuries at the beginning. It may only be achieved to a certain extent, but as you continue to practice, you will gradually increase your lunch break. It is also a good practice opportunity to use the short rest time to do some stretching. When preparing for the afternoon exercise, you can try some tips. Such as gently pressing.
6. Second, it can play a better practice effect. Practice method 1: press one leg to support one leg, put one leg high, support the toe of the leg forward, straighten the legs, press the upper body to the high leg, and move the chest closer to the thigh. 2: Stand forward and bend your feet to the same width as the shoulder. Bend your legs straight and touch the ground with both hands. Hold for one minute. Practice 35 times each time. 3: Sit forward and bend the same test method. Hold for 30 seconds. Practice 35 times each time.
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