Goat stands up and hurts the waist? Goat stands up correctly

Dorsiflexion and extension are also called goat stand up. In the gym, dorsiflexion and extension are a classic training move. Each gym has a special chair to perform this move!

　　Dorliflexion and extension is a great core strength training move, which can help us strengthen the core muscles of the lower back

　　But many people often do this wrong action, and in severe cases it can also cause injuries to the lower back (lumbar spine)!

　This common mistake is to make the lumbar spine bend back and forth. Extension!

The lumbar spine is a joint that is mainly stable, and its mobility is very limited. It is not his specialty to produce movements. Long-term lumbar flexion and extension can easily lead to the problem of intervertebral disc herniation!

Most people misunderstand that goats stand up and train erection spinal muscles by bending and stretching the lumbar spine. After practicing, the lower back is very sore and thought it was done, but it is not!

　　In the exercise of goats, the lumbar spine plays a stable role, while the lower back The erection spinal muscles mainly work in the form of isometric contraction (length does not change)!

Correct movement: Let the hip joint dominate (flexion and extension). Emphasize that during the hip activity, the core muscles contract is equally contracted to strive to maintain the stability and neutrality of the lumbar spine, and do not flexion and extension (no movement).

　　Bend on the bench, the stuck height is below the hip! Then flex the hip and bend over, keep the trunk stable and the spine neutral during the fall. Feel the tension and pulling feeling on the back of the hips and legs are getting stronger and stronger, then shrink the hips and retract the tension and clamp the hips with the flow! Then return to the starting position

　　Precautions:

　　1. Use the power of the hip joint to dominate the movement, and the force point comes from the back of the legs rather than the lower back

　　2. Keep the lumbar spine in a neutral and stable position, and you can put your hands on the lower back to feel it. Any flexion and stretching of your lower back during the movement means you have done something wrong!