Bending forward from a standing position - developing flexibility

Bending forward from a standing position - developing flexibility

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Bending forward is a simple exercise known to many since childhood, which allows you to develop flexibility of the spine and tone the abs muscles , back and buttocks.

In addition, this exercise is included in the TRP standards. Therefore, for all those who want to have a beautiful flexible body and be proud of their physical shape, the implementation of forward bends is a must for the program.

Why do it?

Torso leaning forward is a completely natural movement for the human body. Performing the exercise does not require any physical preparation or sports equipment. It is ideal for independent training, in the home format.

Bending forward from a standing position - developing flexibility

Effect on the body:

  • Inclusions torso forward improves the flexibility of the spine and the mobility of the hip joints.
  • There is a training exercise for stretching the hamstrings and muscles of the back of the thighs. Especially if you are doing exercise with straight legs.
  • Strengthening the muscles of the press, back, buttocks.
  • Improvement of blood circulation, prevention of head vessels diseases.

Contraindications

In fairness, it is worth noting that leaning forward from a standing position, like any other exercise, has contraindications. In fact, they are associated with two features of the movement: the inverted position of the body and the impact on the spine. In some conditions of the body, these effects are undesirable:

  • High blood pressure, headaches, diseases of the vessels of the head.
  • Problems with the spine, in which tension of the muscles of the lumbar region is not recommended.

Often, with problems with the spine, it is recommended not to tilt from a standing position, but to raise the pelvis from a squatting position, leaving your hands below.

Due to this, the position when the body is parallel to the floor is excluded from the exercise. It is this position that requires maximum tension of the muscles of the lower back. After all, when you are already bent, your back muscles are relaxed.

Technique of execution

Despite the popularity of the exercise, the technique of its execution has its own characteristics. Let's consider it in more detail.

Bending forward from a standing position - developing flexibility

  • Stand upright, place your feet shoulder-width apart, and straighten your back. In the lower back, natural deflection should be preserved, the chest should be straightened.
  • Tighten the press and, supporting the back straight, lower the body down, twisting in the hip joints. If your current level of flexibility does not allow you to reach the floor with your hands, do not round your back, but slightly bend your knees. Flexibility will evolve over time, and you can fully tilt forward with straight legs.

  • Hold at the bottom point for 1-2 seconds and due to the efforts of the gluteal muscles return to the starting position.Perform the required number of repetitions.

All the time, focus on the fact that you do not pull the body up due to the muscles of the back. This is not only wrong, but also traumatic. The back muscles hold the body in a straight position, and lift its gluteal muscles.

Also, when tilting the body forward, you should pay attention to breathing. On this score, the opinions of experts differ. The easiest and safest option is to adhere to the anatomical features of the human body. Namely - in a standing position the chest is straightened, the lungs can accommodate a sufficient amount of air. At the lowest point, vice versa.

Therefore, it is logical to lower the body on exhalation and raise it on inspiration.

You can start with 10-15 inclines in 2-3 sets. Doing the exercise should be at a slow pace, without jerking, completely controlled. Strive to get down from a standing position to a slope with straight legs.

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Bending forward from a standing position - developing flexibility

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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