What are the methods of sitting forward bend exercise

Today's children can take physical education classes to demonstrate their different physical training. There are many types of coughing and asthma, and in the past there were not so many items in physical education classes. Children need all-round development of morality, intelligence, physical fitness, aesthetics and labor. One of the projects is the sit-and-reach bend. When I first heard about this position, I didn’t quite understand it and couldn’t figure out what it was. Later, I checked it on the Internet. The following is the practice method of the sit-and-reach bend.

unarmed

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 position and continue to do it (you can also do it with both hands on the back of the calves).

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 with your upper body.

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

Jumping on the spot with the body bent forward: Stand with legs apart, bend knees, swing arms back, half squat, jump vertically upward, at the same time, spread legs and kick forward, bend upper body forward, and extend arms forward to touch feet (this action is similar to "two-end rise").

On the ribs

Straight leg stretch: Stand with one leg upright and lift the other leg and place it on the rib bar. Face the high leg with your body facing forward and keep your chest close to your leg as much as possible. Do not bend your knees. Return to the original position and continue doing it. Switch between the left and right legs after a certain number of times.

Side leg stretch: Stand with one leg upright and lift the other leg to place it on the rib bar. Face the high leg sideways and bend your upper body to the side as much as possible. Keep one side of your head against the leg. Do not lean forward or backward. After returning to the original position, continue doing it again. Switch between the left and right legs after a certain number of times.

Hanging leg curl: lean your back against the rib bar, hold the top of the rib bar with both hands, suspend your feet in the air, keep your upper body still, bend your legs forward, and then continue to do it after returning to the original position (you can also hang your feet upside down on the rib bar and bend your upper body forward.

On the mat

Cross-legged forward bend: Sit cross-legged with your knees bent, soles of your feet facing each other; hold your feet with your hands; bend your upper body forward. After returning to the original position, continue doing it again, switching between the left and right legs after a certain number of times.

Single-leg bend: Sit on a mat with your legs apart, hold one foot with both hands, bend your upper body forward, and alternate between the left and right legs for a certain number of times.

Straighten your legs, heels together, toes naturally apart, then turn your palms down, put your arms together and stretch them out, bend your upper body forward, and move your two fingers forward at a constant speed until they can't move anymore, then return to the position and continue doing it.

Sit and stretch with straight knees and legs apart. Spread your legs as far as possible, sit on the mat, and support yourself with your hands on the ground in front of you. Grab your ankles with both hands from the inside of your legs and repeat 3-5 times. Then exhale, turn your body, lean forward and rest your upper body on one leg, with your hands on the front of the ankle of the leg on the side that is leaning forward. It requires fully stretching your legs and waist.

Hurdles sit. Spread your legs as far as possible, sit on the ground in a hurdle sitting position, exhale and turn your body, lean forward on one leg, place your hands on the front of the ankle of the leg on the side that is leaning forward, hold for 15-20 seconds, repeat 3-5 times, and then switch legs. The two legs should be separated as far as possible.

Seated leg stretch. Sit on the mat with your legs apart. Take the right leg stretched out in front of the body as an example. Bend your left leg with your heel touching the inside of the stretched leg. The outside of your left calf is close to the ground, forming a triangle with the right leg. Keep your back straight, exhale, and lean your upper body forward from the hips, close to the upper part of the right thigh. Grasp the toes of your right foot with both hands, keep your right knee straight, and move as much as possible. Hold this position for 15 seconds, then switch legs and stretch each leg 3-5 times.

Double exercise: One person follows the requirements of the single exercise, and the other person presses his shoulders with both hands behind him to stretch his muscles to the maximum extent. The two people alternate after a certain number of times.

Two-person sawing: Two people sit on the mat facing each other, feet to feet, legs straight and side by side, upper body bent forward, hands clasped, and pulling each other.

Leg-supported forward bend: One person lies on his back with his legs together and bends forward, while another person supports his legs and presses them down.

Sit-and-reach exercise is one of the test items that can reflect the flexibility of the human body. This project can effectively enable the human body to complete the stretching ability of joints, muscles and other ligaments. A good body can be reflected in work and study. Appropriate activities also have a positive effect on enhancing the body's coordination ability and better exerting strength.