How do goats practice their hips when they stand up?
Goat standing is a very classic core strength training action, which mainly exercises our hip and waist muscles. First of all, in the Roman chair, our legs are shoulder-width apart and our legs are straight. Our backs are straight, and the formal action begins. We bend down as much as possible to make our waist and abdomen exert as much force as possible. At this time, we can also feel the tightening of the buttocks, which has a stimulating effect on the buttocks. When our bodies feel the limit. Stick to this action for 5 seconds, and then use the strength of waist, abdomen and abdomen to restore our body.
Essentials of goat hip standing exercise
The standard goat standing with one mouth can't stimulate the gluteus maximus well, so in order to stimulate the gluteus maximus to the greatest extent, there are four suggestions:
1) When the goat stands, the whole leg is 45 degrees outward;
2) When doing goat handstand, keep the lower back tight, that is, neutral position, but be able to bend the upper back.
3) When the goat stands, the owner needs to reach the level of the back waist and the ground when lifting.
4) When you stand as a goat, you feel a nail nailing your hip to the Roman chair cushion.
Is it effective for goats to stand up?
Office workers often have backache, mostly because of poor abdominal stability. We need to strengthen the stability of the abdomen, but erector spinae doesn't need special reinforcement. In daily life, we don't do too many actions that require excessive stretching of the lumbar spine. On days when the training intensity and capacity are not high, I will put the action of "goat handstand" at the beginning of the training plan that day, with the purpose of activating erector spinae, so that his back will always be extremely nervous in the subsequent training without brain control. This may not be suitable for every coach. You can learn from it, but don't copy it. In this state, once my back is relaxed or slightly bent, my erector spinae will remind me with pain: Old chap, you may have to bend over. I sometimes list it as the last training action of the day. The purpose is very simple, that is, to strengthen the back chain of the body and stretch the buttocks.
What should I pay attention to when I stand up as a goat?
1. The goat's overall stimulus to erector spinae is deeper than that of squatting. Therefore, when making a training plan, goat standing up is an auxiliary training action of traditional hard pull or squat.
2. In the process of exercise, the back must always be straight, and it is not allowed to relax the waist with the chest and bow back; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.
3. When you stand up, try to contract the sacrospinous muscles, and don't move too fast.