Everyone knows something about the Roman chair. The Roman chair can be said to be a famous piece of equipment, and there are many exercises using the Roman chair, such as The goat stands up. I believe many people don’t know much about how to do the goat stand up. So, how do you do a Roman chair goat? Let’s find out together below.
Correct action of Roman chair goat standing up:
1. Lie on a Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders.
2. Push your upper body upward as much as possible. When it reaches the highest point, stay still for one second. Then reply slowly. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
The essentials of the Roman chair goat's posture
1. Breathing method: Inhale when the upper body is straightened, and exhale when bending forward.
2. When standing up, you should try your best 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 it is not allowed to loosen the waist and hold the chest and arch the back; when bending the upper body forward, try to go as slowly as possible, and avoid sudden and rapid bending to prevent muscle strain in the lower back.
4. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
5. The spine always maintains normal physiological curvature. Do not stand up excessively, which will cause recurvature and hyperextension.
Precautions for the Roman Chair Goat to Stand Up
1. This action has various postures, you can lie prone on a mat; you can lie prone on a bench; you can lie prone on a yoga ball, etc.
2. After doing the goat push-up, pay attention to doing relaxation exercises, such as lowering your waist, bringing your legs together, without bending, and trying to stick your body to your legs for 10-20 seconds. This can help dissolve the accumulation of lactic acid in the waist, and can also Improves flexibility in core areas of the body.