“Sitting forward bending” is a test of the extensibility, elasticity and flexibility of the trunk, waist, hip and other joints, ligaments and muscles. Testers who fail to reach the tips are often rated as “poor physical flexibility”.
1. hamstring muscle: hamstring muscle is located in the back of thigh. During the test, lie flat on the mat, bend your knees, raise one leg upward, and keep your toes in a state of lifting. If the thigh is perpendicular to the ground, it means that the hamstring muscles on the back of the thigh have considerable flexibility.
2. Quadriceps femoris: Quadriceps femoris is one of the largest and most powerful muscles in the human body, located in the front of the thigh. Lie prone on the mat, keep a straight line from the toes to the head, bend the knees and lift a leg. If you can hook the ankle with the same hand, the quadriceps femoris will be flexible enough.
3. Hip muscles: cross-legged sitting on the mat, with two arms to hold a leg, lifted to the chest position. If you can keep your back straight easily, your buttocks are extremely flexible.
4. Adductors: Adductors are located in the inner thigh. When testing its flexibility, sit on a mat, straighten your back, open your legs forward, and open them 90 degrees.