Can a goat hurt its waist when it stands up?
Many people will have low back pain after practicing goat handstand. Generally speaking, the waist exercise is not enough and the strength of the lower back is too small, so the action is not standardized. The correct goat standing will not hurt the waist.
Back flexion and extension is also called goat standing up. In the gym, back flexion and extension is a classic training action, and every gym will have a special chair to carry out this action! Back flexion and extension is a great core strength training action, which can help us strengthen the core muscles of the lower back, but many people often make mistakes in this action, and even cause lower back (lumbar spine) injury! This common mistake is to bend back and forth and stretch the lumbar spine!
Lumbar spine is a stable joint with very limited activities. Generating movements is not his specialty. Prolonged lumbar flexion and extension can easily lead to disc herniation! Most people misunderstand that goats stand up and train erector spinae group by bending and stretching their lumbar vertebrae. My back is sore after practice. I thought I had practiced, but I didn't! In the process of goat exercise, the lumbar spine plays a stabilizing role, while the lower back erector spinae group mainly works in the form of isometric contraction (the length is unchanged)!
Use the strength of the hip joint to guide the movement. The force point comes from the gluteus muscles and the back of the leg, not the lower back. Keep the lumbar spine in a neutral and stable position. You can put your hand on your lower back and feel it. Any flexion and extension of your lower back during the action means that you are doing something wrong!
Can goat stand up and treat lumbar process?
Goat standing up has a certain effect on patients with lumbar process, and can move to the waist well, but don't expect it to completely cure lumbar process.
How did the goat stand up?
Goats stand up and mainly exercise the lower back muscles (erector spinae), improve the waist strength and strengthen the core, which is of great help to our body shape and health. In waist training, hard pulling is undoubtedly the most effective action. But for novices who are still practicing equipment, this action is recommended. Choose a Roman chair when practicing. This instrument is simple and practical. Generally, Roman chairs don't need much debugging, just adjust the height of Roman chairs according to their own height. Pay attention to the following aspects when practicing the whole movement:
Action essentials:
After adjusting the height of the Roman chair according to your height, put your feet on the pedal of the instrument, stick your legs on the lower end of the instrument, straighten your legs and lie prone on the upper end of the instrument. Put your hands on the opposite shoulder, keep your eyes looking forward, keep your neck and body straight, inhale when you are ready to start the action, and then slowly lower your waist. At this time, exhale, and your body will be lowered to the level or bottom of the ground, and then straighten your body with the strength of your waist.
Frequency and time:
Pay attention to slow down when you fall, and the time is 2 seconds to the lowest point. Get up quickly and try to get up in one second. Keep the frequency of going up and down as slowly as possible in a group.
Strength and number of groups:
The action of goat standing up stimulates the waist muscles more obviously. If you feel pain in your waist during practice, you can keep your posture and have a little rest. It is recommended to practice 3-5 groups at a time, each group 15-20 times, and once a week 1 time is enough.
Stretch and relax after practice:
Goats must relax effectively after standing practice. You can stand with your feet together, bend slowly, touch your toes with your hands, and keep it for about 10-20 seconds at the end of the action. This can not only improve the flexibility of the core parts of the body, but also relax the waist muscles, relieve fatigue, promote the rapid and effective recovery of the body, and reduce the poor physical condition the next day caused by soreness after waist exercise.
The experience of goat standing up
As the saying goes, "novices practice their chests, while veterans practice their backs." When the demon king first entered the gym, he asked the coach why he was practicing his back. Because we don't want to be a tiger's back, I believe many fairies will have the same doubts.
The coach told me that there is a popular jingle in the gym, "practice chest but not back, you have a hunchback!" " "The fairies who sit in front of the computer for a long time may be a little hunched. By strengthening back training, they can not only reduce the fat of shoulder blades, but also correct their posture. More importantly, without a wide back, how can you highlight a small waist?
Goats stand up.
15-20/ group x 6；; Rest for 60 seconds between groups.
This action can exercise the muscles of the lower back well, press on the musical instrument mat below the hips, firmly push your feet to the ground and straighten your legs. Open your shoulders, hold your chest out and keep your head neutral. If you are carrying a load, put the dumbbell piece close to your chest. If you don't have a load, you can put your hand on your chest or cover your ears. Lift the upper body with the strength of the lower back, keep the back straight, tighten the core, lift it until the legs are in a straight line with the body, pause for a moment, and then slowly lower it to the starting position. Keep breathing evenly all the time, exhale when you get up and inhale when you put it down.
All the movements introduced in today's video are trained in the gym with the help of equipment. Don't forget to like gathering! The big devil will also write a back exercise suitable for home. Welcome fairies to continue to pay attention.