坐位体前屈是体质健康测试的内容之一,主要是锻炼学生关节和肌肉的柔韧性。现总结以下几点提高成绩的方法:
1、找一个墙,坐下来背靠墙伸直腿坐着,后背使劲往墙上顶,就可以增加双腿柔韧性。坚持15分钟
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/6d81800a19d8bc3ea48cbf348e8ba61ea9d34543?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
2、站拉脚,站立身体弯曲往下压,腿站直,手尽量碰到脚尖,坚持8秒
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/3801213fb80e7becb302ba1f232eb9389a506b70?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
3、坐拉脚,坐着身体弯曲手往前伸,腿放直,手尽量碰到脚尖,坚持8秒
![](https://video.ask-data.xyz/img.php?b=https://iknow-pic.cdn.bcebos.com/a6efce1b9d16fdfa59db7e10b88f8c5495ee7b9d?x-bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto)
4、两人对拉。两人面对面、脚对脚坐,两腿并拢伸直,双手互握。练习时,手拉手弹性屈。
伸,以达到加大弹性屈伸范围的目的,最后一个8 拍结束后可静止拉伸5 秒左右。要求练习时要 挺胸塌腰,不能用力过猛。