Leaning forward from a standing position with straight legs on the gymnastic bench is performed from the starting position: standing on the gymnastic bench, legs are straightened at the knees, feet are parallel in width of 10-15 cm.
The participant performs the exercise in a sports uniform that allows the judges to determine the straightening of the legs at the knees (shorts, leggings).
When performing the test on the judge’s command, the participant performs two preliminary inclinations, sliding his fingers along the ruler. At the third tilt, the participant bends as much as possible and fixes the result for 2 seconds.
The amount of flexibility is measured in centimeters. The result above the gymnastics bench level is determined by the “-” sign, below - by the “+” sign.
Errors resulting in a test not counting:
- bending the knees
- fixing the result with the fingers of one hand,
- lack of fixation of the result within 2 seconds.
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Benefits, features of the exercise
Leans forward are familiar to us from childhood. This simple movement forced us to do it in kindergarten, school in physical education classes, in adulthood, people involved in sports repeat it regularly in different variations. It has a beneficial effect on the condition of the muscles of the back, spine, hamstrings, hips, etc. It is used to stretch the splits, during strength training in the gym, as well as in such quiet areas of fitness as yoga and pilates.
Forward inclinations can be performed in various variations. Combining them with other exercises makes it possible to increase the load, work out the upper body and lower at the same time. For example, this is how a combination of inclines with air squats or lunges works. Adding weight to the slopes in the form of a neck from the bar, you can tighten the buttocks and the back surface of the thigh in a short time.
In addition, this exercise stimulates blood circulation. The risks of various vascular diseases are reduced. Therefore, do not exclude it from training.
What muscles does the exercise involve?
Now consider the muscle groups that will be involved in the implementation of the slopes:
- Extensor spine.
- Thigh biceps (back of the thigh or biceps).
- The gluteus maximus muscle.
- Semi-tendon muscles (tension will be felt from the hamstring upwards, towards the adductors).
- Abdominal muscles.
The type of load, the intensity of the impact will depend on how the slope is performed. For example, doing an exercise leaning forward from a standing position with a weight, the butt, abs, and back are well developed. But this same movement, only without additional weighting with a deep slope, is used in stretching for stretching to twine. It perfectly pulls the entire back surface of the legs. Leaning forward from a prone position involves the body and press. Especially when it comes to its lower sector.
The effectiveness of the exercise, in any of its variations, depends on the correct execution. Only thanks to the right technique can a good result be obtained.
The technique for performing this exercise is quite simple. When doing the back should remain flat. The chest is open. The lower back remains a natural deflection. Do not forget to breathe. Breathing should be synchronized with movements. Only in this case can the number of repetitions be combined with the quality of the exercise. When lowering the body down, keep your back straight, do not lower your shoulders. This position of the body will not only help strengthen muscles, but also avoid unnecessary injuries.
Let’s take a few lines to the muscles of the press. They help the body to remain in the correct position. Keep them tense throughout the exercise cycle.
Now let's talk about accents. If the task is to work out the gluteal muscles, then the main attention should be directed to the abduction of the pelvis back and a flat back. Weighting can be of two types: upper and lower. In the first case, this is a barbell or gymnastic stick on the shoulders, in the second - a kettlebell or dumbbell. In both cases, the back remains flat, the gaze is directed forward.
In order to stretch the tendons and the back of the thigh, you need to slowly go down. There are also many options here: touch the floor with your hands or hug your legs under your knees. The back should always remain flat.
Tilts forward from a prone position maximize the use of the press. The back, as in all other options, remains flat. The main movement looks like a hull lift. Only in this case, the main movement comes from the lower back. You can raise your hands up. Like, movement will be easier. After just a few repetitions, you can feel how the muscles of the press work.
Types of exercise
As stated above, there are several varieties of this exercise. Bends forward to the floor while standing, sitting, lying and with weights.
Vivid examples of slopes with weights are deadlift and “good morning”. They are widely known and loved in the fitness world. Everyone, titled athletes and just amateurs, periodically perform these exercises. Despite the apparent simplicity of the exercises, they are very effective.
Leaning forward seated migrated to us from yoga. Traditionally, it is used at the end of a workout for stretching. The warmed muscles stretch well, thereby increasing the effectiveness of the exercise. In order to perform it, you need to sit on the mat, straightening your legs in front of you. The back remains flat. As you exhale, lower the body down. The chest should reach for the knees. Hands grab the feet. But, if you do not have enough flexibility, grab the shin. Slowly lower the housing as low as possible. Remember to breathe deeply.
Bending forward from a prone position is very reminiscent of the exercise “swing the press”. But, it has some differences. First, a flat back should work. Various twists are not allowed. Secondly, this exercise is much slower. Due to this, the muscles are in static tension and are better worked out. Thirdly, this option tilts involves much more muscle than ordinary twisting, which means with it more calories are burned.
Errors while doing exercise
To correctly complete the exercise, you need to know not only the technique of execution, but also the mistakes that are most often made during execution. Leaning forward was no exception to this rule. Do not forget to monitor the position of the back and lower back. They, in this exercise, perform the main movement, therefore, it is they who are in danger of being injured. Try not to relax your back. In the lower back there is always a natural deflection. An exception to the rule are only some Pilates techniques.
But, the instructor will tell about this feature, or will be written in the instructions for the exercise:
- Avoid sudden movements. Bend over and return to the starting position smoothly.
- Remember the thoracic region. He must remain "open." Shoulders straightened. Otherwise, the movement will be wrong. This will nullify the effort.
Leaning forward is a simple exercise that does not require any special skills or additional equipment.
It can be performed absolutely anywhere: at home, on the beach, in the gym, to bring problem areas in order or just to stretch your muscles. It perfectly complements and diversifies your workouts.
Bending forward from a sitting position at school, legs together (cm)
TRP Tilt forward from a standing position with straight legs on a gymnastic bench
The TRP program provides for the passing of norms in all age categories, and this is an indicator of the importance of this exercise in a person’s healthy lifestyle
TRP Tilt forward from a standing position with straight legs on a gymnastic bench (from the bench level - cm)
Why do we need leaning forward: firstly, they tone our muscles, and secondly, develop flexibility. And this is only a small part of their potential. Although the technique itself is quite simple, it requires compliance with some nuances. Since leaning forward with closed legs refers to warm-up exercises, their benefits to the body are invaluable, and due to the fact that it does not require special training or equipment, it can be freely included in a set of home exercises. Leaning forward affects our body as follows:
- Makes our spine more flexible and joints mobile, preventing arthritis, osteochondrosis and osteoporosis.
- Improve blood circulation, thereby reducing the risk of strokes and heart attacks.
- Tendons become elastic calculation of periodic stretching.
- Abdominal muscles, the gluteus maximus, and the square muscles of the lower back are trained.
To correctly complete this exercise, it is important to adhere to the following technique. Firstly, it is necessary to stand up straight with your back straight, to place the feet together, the deflection of the lower back should be natural enough without distortions. Secondly, take a breath and tensing the abdominal muscles, gently (without tearing) lower the body down until the fingers touch the floor or the ends of the legs. If you lack flexibility, you can bend your knees a little. Thus, the exercise will be performed easier. After all the actions done, you need to stay in this position for a couple of seconds, and on the exhale, take the starting position.
When lifting a torso, it is important to remember what makes it the gluteal muscles. If you perform this movement due to the extensors of the back, then you can get serious injury. For beginners in this exercise, only two or three approaches are required 10-15 times a day, in order to achieve good results after a month of training. As for breathing techniques, it should be delivered according to the anatomical features of each person.
What are the contraindications?
Despite the obvious benefits, leaning forward has a number of contraindications such as:
- spinal injuries
- acute pulmonary failure,
- vascular cholesterol plaques,
- intervertebral disc displacement,
- advanced forms of arthritis,
- pregnancy and lactation,
- oncological diseases,
- atrial fibrillation,
- spinal hernia,
- hypertonic and hypotonic crises.
because, like most of these exercises, forward bends came to us from yoga. Therefore, the approach to this exercise should be consistent with its origins. In no case can not be in a hurry. The movement should be smooth. Jerks are not allowed. Breathing should be even and constant. The feet should be kept straight and turned with the heels inward. Do not help yourself too much with your hands, as this can lead to back injuries.
Having achieved sufficient flexibility for athletes, weights can be used. At home, it can be bottles filled with water. While in the gym, take dumbbells and try to bend over with them. Choose the weight of the weighting materials in accordance with your capabilities.
As a result, with strict observance of all recommendations and safety measures, after a week of training, the result will not be long in coming.