Just bend forward for 5 minutes every day to improve back pain and obesity...3 steps to triple flexibility

The most popular exercise in calisthenics is the forward bend. Standing forward bends, sitting forward bends... these movements are well known to everyone. Many people have also done various forward bend stretches when measuring their physical fitness in primary and secondary schools. Bend forward for 5 minutes every day to immediately open up the qi and blood in the whole body, and completely improve low back pain, hunchback, obesity, poor physical strength, pelvic deviation, breathing problems, etc. Now, follow the Japanese coach to do one month of stretching training to improve your "forward bending strength"!

5 groups should start practicing "forward bends"

Forward bending is a very safe stretch. As long as the posture is correct, bending from the hip joint and keeping the lower back straight, doing this movement can stretch multiple large muscle groups in the body at the same time. If you meet the following 5 conditions, it means that you should start practicing "forward bending" to achieve a comfortable and healthy body:

◎ For office workers who sit for long periods of time, their total daily activity is less than 30 minutes.

◎ Always feel shortness of breath, stiff muscles, and a heavy and lifeless body.

◎ The doctor told me to exercise more, but I feel tired after walking a few steps and my physical strength is very poor.

◎ If I move a little, I will feel sore for days, which makes me hate exercise even more.

◎ Those aged 65 and above who do not have the energy to run or do weight training, or who are worried about getting injured if they exercise.

Good forward bending ability is the basis of a healthy body

Forward bending force refers to softness. The basis of physical exercise is to train flexibility first. Good forward bending ability is the foundation of a healthy body. Japanese personal trainer Keiji Tani said in his new book "Forward Bend, the Best Way to Relax Muscles and Activate Blood Circulation" that exercising forward bending strength is like the preliminary preparation before doing strength training. Making the body soft can make the muscles ready for further high-intensity training such as strength training, and the effect will be better. If you want to improve your forward bending strength, start with stretching exercises.

Steps to improve forward bending force

○1Relax your muscles.

○2Stretch your muscles = do stretching exercises.

○3 Exercise your muscles = do strength training.

Start by relaxing your muscles.

Muscles have the property of relaxing when they are shaken, so the first step is to relax the muscles by simply jumping on your toes with light force. Then do single-leg forward bends targeting the back of the thigh - these two movements are daily warm-up exercises that we hope everyone can do every day to improve their forward bending ability, such as: jumping on tiptoe and single-leg forward bends.

Next, we will perform various muscle training related to forward bending movements through stretching exercises, and introduce suitable exercises based on the level of forward bending flexibility. Please follow along and try.

Finally, there is strength training. When flexibility is still poor (level one to level three), it is more appropriate to focus on stretching exercises. Once it is raised to a certain level (level four is sufficient), it will continue with strength training.

[3 steps to quickly improve forward bending flexibility]:

《STEP 1》

★Relax your muscles

Regardless of your forward-bend flexibility level, try doing daily warm-up exercises, such as hopping on your toes and bending forward on one leg. For those who want to develop a habit of exercising, please continue doing daily warm-up exercises for about a week. Daily warm-up exercises can also serve as a warm-up before starting stretching exercises.

《STEP 2》

★ Do stretching exercises

Starting from P.38, various stretching exercises will be introduced according to different levels of forward bending flexibility. In addition, movements are designed to target various muscles involved in forward bending, and it can also be used as a stretch for the upper body. Each of these stretches can be performed every day.

《STEP 3》

★Do strength training

If you want to build a flexible body, you must do strength training, but if you want to reach level 4 or above in forward bend flexibility, you can do strength training later. For those below level 3, please concentrate on stretching exercises. Once your forward bend flexibility reaches level 4, then start strength training.

[Forward bend softness level 1 to 6]:

★Forward bend flexibility level 1: Both hands can touch the thighs

★Forward bend flexibility level 2: Both hands can touch the knees

★Forward bend flexibility level 3: Both hands can touch the calves

★Forward bend flexibility level 4: fingertips can touch the floor

★Forward bend flexibility level 5: The base of the fingers can touch the floor

★Forward bend flexibility level 6: The entire palm can touch the floor