Illustration of goat stand up action How to practice goat stand up

No matter what fitness movement it is, it has the correct movements. Only correct fitness movements can have fitness effects, and wrong movements can cause harm to the body. Therefore, when exercising, you should use the correct fitness movements. So, what are the goats standing up? How to practice goats standing up? Let’s take a look.

The correct movements of goats standing upwards

Exercise parts: erection spinal muscles (back waist or lower back)

Correct movements:

1. Lying on a Roman chair, bend the upper body forward, fixing both feet, holding the head with both hands or carrying a bar on the shoulder Bell.

2. Try to thrust upwards as much as possible. When reaching the highest point, stay still for a second. Then slowly reply. Pay attention to the slow downwards and the time is 2 seconds to reach the lowest point. When the body rises, try to be faster and try to be in one second. The frequency of slow down and fast rise should be maintained as much as possible in a group.

The key points of the goat's movements

1. Breathing method: Inhale when the upper body is raised, and exhale when bent forward.

2. When standing upwards, try to contract the sacral spinal muscles and do not move too fast.

3. During the movement, the waist and back must always be straight, and do not loosen the waist and arch the back with the chest; when bending the upper body forward, try to slow down and avoid sudden and rapid bending of the body to prevent the muscles of the waist and back.

4. Pay attention to the slow down and down to the lowest point in 2 seconds. When the body gets up, try to keep the frequency of slow down and rising as quickly as possible.

5. Always maintain normal physiological curvature and do not get up too much, which will cause reflexes and hyperextension.

When practicing goats to stand up Matters

1. This movement and posture are diverse. You can lie on a mat; you can lie on a bench; you can lie on a yoga ball.

2. After the goat stands up, pay attention to relaxation exercises, take your waist down, put your legs together, do not bend, try to stick your body to your legs, keep it for 10-20 seconds, which can help resolve the accumulation of lactic acid on the waist and improve the flexibility of the core parts of the body.

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