Roman chair Goat Stand exercise to shape body waistline
In the gym, the Roman chair is a relatively common equipment. Goat uplifting is a fitness exercise that uses a Roman chair. Of course, the benefits of often doing goat uplifting are many, such as improving waist strength and maintaining good posture. But there are also some exquisite. So, what are the essentials of the Roman chair upright movement? Let’s take a look.
Roman Chair Goes Up Correctly
1. Lie on a Roman chair, bend your upper body forward, fix your feet, hold your head with your hands or shoulder a barbell.
2. The upper body is pushed up as far as possible, and when it reaches the highest point, it rests for one second. Then slowly reply. Pay attention to slow down when the body falls, the time is 2 seconds to the lowest point, when the body gets up, it should be faster, try to be within one second. In a group, keep the frequency of slow down and fast start as much as possible.
Benefits of Roman Chair Going Up
1. Muscle building
The main benefit of goats standing up is that they have better muscle training results. Muscles such as buttocks, erector spinae, and thigh muscles can be stimulated to different degrees and get exercise.
2. Improve waist strength
For the exercise of the goat standing up, the erector spinae (back waist or lower back) can be well exercised, and it is also the best choice for beginners to practice waist strength. This action load is relatively small, and the waist is not easy to be injured. It also improves the strength of the lower back and lower back.
3. Maintain good posture
Going up and exercising regularly can help keep the pelvis and spine upright, to a certain extent, help maintain a good posture.
4. Delay aging
Exercise itself can improve the metabolism of the human body and make the body healthier, and the muscular bodybuilder can achieve the effect of delaying aging in all aspects of the body. Therefore, often doing a goat push-up can also play a role in delaying aging.
Precautions for Roman Chair Going Up
1. The action posture is diverse and can be prone on the mat; can be prone on the bench; can be prone on the yoga ball and so on.
2. After the goat stands up, pay attention to doing relaxation exercises, such as lower waist and legs together, do not bend, try to stick the legs to the legs, hold for 10-20 seconds, can help resolve the accumulation of lactic acid to the waist, but also improve the core of the body Location flexibility.