Forward bending is an exercise in which the upper body is slowly bent forward, and the hands are stretched forward to touch the foot. At the same time, it is also one of the items in the high school entrance examination, this exercise can improve the flexibility of the joints, thereby reflecting the stretch and flexibility of the joints, muscles and ligaments of the trunk, waist, hip and other parts, and improve the function of the soft tissues around the joints.
So how can we quickly improve our forward bending performance?Let's share it with you.
1. Forward bending in a standing position: stand with your legs side by side, your knees straight, your upper body bent forward, your palms touching the ground, your upper body as close to your legs as possible, and do it continuously after restoring your posture.
2. Standing leg stretching: squat, grab the toes of your feet with both hands and never let go, then get up slowly, lift your hips, stretch your legs to the maximum extent you can bear, feel the stretch of the muscles on the back of your thighs, keep stretching for 15 30 seconds, and then return to a squatting position. This movement can be repeated 5 to 7 times per workout.
3. Seated single-leg stretching: sit on the bed or cushion, one leg straight, one leg bent, grab the toes of the straightened leg with both hands, press down the upper body, try to get as close as possible to the straightened leg, stretch the arms forward to the maximum extent that they can bear, hold for 15 30 seconds, and then change the legs to do it. Xi this movement 3 5 times per leg.
4. Face the wall and stay close, stretch your arms up, and touch upwards as much as possible until the maximum, holding for 15 to 30 seconds. This action is recommended to be done 3 to 5 times.
5. Face the wall, stand about 50 cm away from the wall, stretch your arms up, press your hands on the wall, press your upper body and head down, move your hips back and forth, fully stretch your shoulder joint, and hold for 15 30 seconds. This action is recommended to be done 3 to 5 times.