Through the introduction of this action, we will master some knowledge from it.
1, what is a goat standing up?
2. The benefits of a goat standing up.
3. How to make a standard goat station?
4. Stand up from the misunderstanding that the goat is easy to enter.
1. What is a goat standing up?
Goat standing is also called bending back and stretching back. Use a Roman chair to contract and stretch the lower back muscles. This action is mainly aimed at erector spinae around the back spine, while strengthening the waist strength and exercising the core. People with waist discomfort can be relieved by this action.
Second, the benefits of goat standing exercise
1 can improve the posture of the trainer.
Sitting at a desk for a long time will bend the lower back and spine, leading to many bad postures. Goat standing up just makes up for this defect, which will improve the tension of the trainer's core muscles, make the spine in a normal position and avoid bad posture.
2, can enhance the balance and stability of the body.
Goats standing up will strengthen their core strength, and the stability and balance of their bodies will be improved as a whole. No matter what kind of exercise you do, the flexibility, flexibility and bouncing ability of your body will be fully displayed, and the muscle strength of your waist and abdomen will also be improved.
3, can reduce the chance of low back pain.
Goat stand-up crosstalk is often ignored in daily training. Friends worship squat, hard pull and pull-ups more than goats stand on their own. On the contrary, this movement can improve the overall sports quality.
Third, how to do the standard? Goat stand up?
Standing on the pedal of the Roman chair and fixing it, so that the front side of the thigh leans against the pad, can complete the hip flexion well. Cross your hands on your chest and keep your back straight. During exercise, the upper thigh bends down to stretch the hip muscles and hamstring muscles at the back of the thigh to the maximum extent. In this process, the trainer feels the tension brought by the target muscle. When the bending angle is 90 degrees, under the action of tension,
Note: During the whole process, keep the body stable, tighten the core muscles and keep the spine neutral. In the training process, the hip should be the main muscle group, and the erector spinae of the back muscle only plays the role of stabilizing the spine, controlling the movement speed, and perfectly stretching and contracting the target muscles to the maximum extent. The frequency of training this movement should be 1-2 times a week.
Fourthly, it is easy to enter the misunderstanding when training goats to stand.
Myth 1: Take the back as the main force point, so our back will feel uncomfortable, which will seriously cause lumbar injury. The correct way is to use hips as the main force point to reduce the impact on the back.
Myth 2: In training, in order to enhance the stimulation of stretching, most trainers often arch their backs when standing, which will lead to excessive flexion and extension of the lumbar spine and easily lead to intervertebral disc diseases.
Conclusion: Goat standing posture is a good action to practice waist and back. Everyone should master the essentials and skills when practicing. Many friends gradually isolate this movement for exercise when doing lower back exercises, which not only improves the exercise effect, but also relieves the discomfort of the lower back. Now many friends have improved this isolated movement, and many variants of goat standing posture have been used in sports. It is suggested that friends can carry out variant training. While relaxing, there are some.