Sitting - standing test
This test helps you assess the coordination of the quadriceps, hamstrings and glutes, while also reflecting joint balance and stability. Healthy legs are the foundation for walking, climbing stairs and reducing the risk of falling when you are old.
Sit up straight in a sturdy chair, feet flat on the floor, arms around your chest. Press 30 seconds. Stand up until your hips and knees are completely straight. Sit down under control until your buttocks touch the chair. Repeat continuously until the end of the hour.
When completing the test, you can compare the number of reps in 30 seconds with the assessment scale: if it reaches 8 - 10, your leg strength is at the basic level; 12 - 15 times shows you have strong legs and good coordination; 16 times or more prove you have outstanding strength and stability.
Plank
A solid plank pose reflects the ability to maintain balance and control the body under pressure, an important factor in lifting weights, running or even daily activities.
Place your forearms on the ground. Stretch your legs back so that your body forms a straight line from your head to your heels.
Tighten your glutes, thighs and fix your torso. Hold the position, avoid letting your hammocks fall or lift too high. Calculate how long you can maintain the correct posture.
If you do the right plank for 60 seconds, it will prove that your core muscles are strong enough to protect your spine, support movement and improve physical performance.
