Goat standing substitution action
1. Self-weight one-legged hip bridge
Although the goat stands classic, it is irresistible to be replaced. Self-weight one-legged hip bridge is an effective action. First, we need to put a barbell bar on the fitness rack, and then we grab the barbell bar with both hands. At this time, people are on their backs. At the beginning of the action, our bodies should go down as far as possible, but our hips always leave the ground. We should pay attention to one leg folded up and tilted up, so that we can obviously feel the strength of the waist supporting us up, which can play a good role in replacing the goat's standing action.
2. Supine gluteal bridge
Although this action is much simpler than a goat standing up, it is really more suitable for beginners. First of all, we need to lie on the yoga mat or do it in bed. Our legs bend first, and then we force our hips off the ground with our waists. The higher the better, we can obviously feel the waist force and stretch, so it plays a role in waist training. At the same time, this action can also lift the buttocks.
3. Flat bracket
Plate support is a comprehensive action, and there are many parts of our body that can be exercised, so it is also a substitute for many actions. When we do flat support, because only our arms and feet touch the ground, we need to use waist strength to support our body parallel to the ground, so when we do this action, we need a lot of waist strength, which can stand up well instead of goats, and the action is simpler and safer.
Where does the goat stand and push?
Goat standing up is usually understood as training the back erector spinae. But in fact, erector spinae didn't do it. When doing push-ups in goats, you need to use four major muscle groups: erector spinae, gluteus maximus, hamstring and abdominal muscles. These muscles cooperate with each other to help you complete the goat stance:
1. Downward, erector spinae, gluteus maximus and hamstring muscles are gradually elongated to prevent the body from descending rapidly.
2. Upward, erector spinae, gluteus maximus and hamstring muscles gradually shorten, making the body return to an upright position.
Correct action of goat standing
Exercise site: erector spinae (lower back or lower back)
Correct operation:
1. Lie on your stomach in a Roman chair, with your upper body leaning forward, your feet fixed, your head in your hands or a barbell on your shoulders.
2, the upper body as far as possible up, to the highest point, still for a second. Then reply slowly. 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.
Precautions for goat standing
1, this action has various postures, and you can lie on the mat; You can lie on the bench; You can lie on the yoga ball and so on.
2. After the goat stands up, pay attention to doing relaxation exercises, such as lowering the waist, putting the legs together, not bending, keeping the body close to the legs as much as possible and keeping 10-20 seconds, which can help resolve the accumulation of lactic acid to the waist and improve the flexibility of the core parts of the body.