How to do the right slopes Bashny.Net

Bending the body forward is one of the simplest and most useful exercises. It allows you to tone many important muscles, develops flexibility and has a beneficial effect on the overall well-being of a person.





At first glance, the technique of doing this exercise is elementary. Despite this, many have difficulties in performing slopes. Due to the feeling of discomfort in the hamstrings, some try to compensate for it by bending the back. However, such a gross mistake can not be made in any case, as it can adversely affect the condition of the spine.





In tilts forward from the sitting position, the tight hamstrings will pull the sciatic bones to the knees, shifting the pelvis to the posterior inclined position. Inclination in this case will be carried out from the lower back, and not from the hip joints, and the lumbar bending will take the opposite form of the usual.





With too much effort, in trying to reach the feet, you can pull or damage the muscles, ligaments and discs of the lower back.

There are a number of nuances that must be adhered to when tilting forward and today the editorial board "Site" He wants to talk about them.

Proper inclinations Bending forward from sitting position



Legs stretched, knees pressed to the floor. The foot pads are pulled towards the face. Shoulders and back turned. Lumbar in neutral position.





Stretching is carried out through the heels and pulling the pillows of the feet. My back stays straight. The buttocks are raised above the sciatic bones.

Bending forward from standing position



The brushes hit the walls very hard. The four-headed muscles of the thigh should be strained. The legs are straight, the feet are parallel to each other at a short distance.





The pelvis is raised, the knees are raised so that the legs remain straight. You need to lower your heels, removing the weight from the pads of the feet. We pull up in the direction from the index finger to the pelvis.

To perform the inclinations of the trunk forward, special equipment and physical training are not necessary. Simplicity and accessibility allows you to safely perform them in combination with other exercises, doing just at home.





Earlier, we also wrote what exercises you need to perform regularly to improve your health and always stay in good shape.

It is extremely important to take care of your body, especially your back, because it serves as a support for us. Some everyday habits harm the spine, so you should get rid of them as soon as possible.