坐位体前屈测试计算器
评估你的腘绳肌和下背部柔韧性
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App0 = 指尖触及脚尖,够不到则为负数,例如:10
坐位体前屈测试计算器
坐位体前屈是测量腘绳肌和下背部柔韧性时使用最广泛的现场测试,从学校体育课到健康体检都在使用。输入你超过脚尖触及的距离,本计算器即可对照普通成人基准评估你的柔韧性。用它来发现紧绷的腘绳肌、追踪柔韧性训练进展,并设定一个切实可行的下一个目标。
坐位体前屈测试用于测量腘绳肌和下背部的柔韧性。双腿伸直坐好,双脚抵住测量箱,缓慢向前伸手,记录指尖超过脚尖的距离(够不到则记为负数)。成人大致参考标准:超过脚尖约 5 cm 以上为平均水平,超过 25 cm 则为优秀。请先充分热身,不要借助弹震,且标准会因年龄和性别而有所不同。
常见问题
- 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.