Kikokotoo cha Kipimo cha Kukaa na Kufikia
Kadiria unyumbufu wa misuli ya nyuma ya paja na chini ya mgongo
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipo0 = ncha za vidole kwenye vidole vya mguu; hasi ikiwa hujafikia, mfano 10
Kikokotoo cha Kipimo cha Kukaa na Kufikia
Kipimo cha kukaa-na-kufikia ni kipimo cha uwandani kinachotumika zaidi cha unyumbufu wa misuli ya nyuma ya paja na sehemu ya chini ya mgongo, kuanzia michezo ya shule hadi uchunguzi wa afya. Ingiza umbali uliofikia zaidi ya vidole vyako vya miguu na kikokotoo hiki kitakadiria unyumbufu wako dhidi ya vigezo vya jumla vya watu wazima. Kitumie kugundua misuli migumu ya nyuma ya paja, kufuatilia mazoezi ya utembeaji, na kuweka lengo linalofuata la kuhalisia.
Kipimo cha kukaa-na-kufikia hupima unyumbufu wa misuli ya nyuma ya paja na sehemu ya chini ya mgongo. Kaa na miguu iliyonyooka, nyayo zikiegemea sanduku, na fikia mbele polepole; rekodi umbali ncha za vidole vyako zinavyofikia zaidi ya vidole vya miguu (namba hasi ikiwa huwezi kuvifikia). Kama mwongozo wa jumla kwa watu wazima, zaidi ya takriban 5 cm kupita vidole vya miguu ni wastani na zaidi ya 25 cm ni bora. Ota viungo kwanza, usirukeruke, na kanuni hutofautiana kwa umri na jinsia.
Maswali Yanayoulizwa Mara kwa Mara
- What does the sit-and-reach test measure?
- The sit-and-reach test measures the flexibility of your hamstrings and lower back. You enter how far you reached past your toes, and the tool rates your result against standard benchmarks for hamstring and posterior-chain flexibility.
- How do I perform the sit-and-reach test?
- Sit with legs straight and feet flat against a box or fixed marker, then slowly reach forward as far as you can and hold. Measure the distance past your toes (positive) or short of them (negative) after a brief warm-up, then enter that value.
- What is a good sit-and-reach score?
- Scores depend on age and sex, but reaching a few centimetres past your toes generally indicates good hamstring flexibility, while falling well short suggests tightness. Use it as a baseline and track changes from consistent stretching over time.