1, generally 15 to about 20 goats stand in a group, which can be adjusted according to individual ability. Generally, the waist strength of goats when they stand up and exercise is not very strong. If you have backache, you can't get up naturally, and you don't have to worry about safety. Practice 3 groups at a time, with 20 in each group. If you think the intensity is too small, you can hold a barbell in both hands. The weight depends on your training level. From light to heavy, your waist strength will gradually become stronger. Standing goat is a very good exercise recognized by bodybuilders all over the world, but this kind of exercise is not suitable for too much intensity, especially for beginners. Don't practice too hard at first, or you may pull a muscle.

2. The action of goat standing up obviously stimulates the waist muscles. 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. After the goat standing exercise, you must relax effectively. You can stand up straight, bend your feet together slowly, touch your toes with your hands, and keep it for about 10-20 seconds at the end of the action.

3. Goats do it 3-4 times a week. Generally speaking, it is best to practice once every two days at first, and once every other day after proficiency, which can stimulate muscles from time to time and give the body time to recover, so it is better to practice 3-4 times a week.

Goats must stand correctly, what is the correct posture.

1. 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, keep your legs straight, and bend your body to the upper end of the instrument. Put your hands on the other shoulder, look forward, and keep your neck and body straight.

2. When you are ready to start the action, inhale and then slowly lower your waist. Exhale at this time, lower your body to the level of the ground, and then straighten your body with the strength of your waist. After that, practice repeatedly, but you must not try to be brave, because it will be counterproductive and cause muscle strain.