坐姿體前彎測試計算機
評估你的腿後肌與下背部柔軟度
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App0 = 指尖觸及腳尖,搆不到則為負數,例如:10
坐姿體前彎測試計算機
坐姿體前彎是測量腿後肌與下背部柔軟度時使用最廣泛的現場測試,從學校體育課到健康檢查皆有使用。輸入你超過腳尖觸及的距離,本計算機即可對照一般成人基準評估你的柔軟度。用它來找出緊繃的腿後肌、追蹤活動度訓練進度,並設定一個務實的下一個目標。
坐姿體前彎測試用於測量腿後肌與下背部的柔軟度。雙腿伸直坐好,雙腳抵住測量箱,緩慢向前伸手,記錄指尖超過腳尖的距離(搆不到則記為負數)。成人大致參考標準:超過腳尖約 5 cm 以上為平均水準,超過 25 cm 則為優異。請先充分熱身,不要利用彈震,且標準會因年齡與性別而有所不同。
常見問題
- 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.