The goat push-up is a very good fitness move recognized by fitness experts around the world. However, this move is not suitable for high-intensity training, especially for beginners. Do not practice it at the beginning. If you push too hard, you may cause muscle strain.

How many goat push-ups can be done at one time?

A group of goat push-ups usually requires about 15 to 20 reps, which can be adjusted appropriately according to personal ability.

The waist strength of the goat stand-up exercise is generally not very strong. If the waist is sore, the body will naturally not be able to get up, so there is no need to worry about safety issues. Perform each exercise in 3 groups of 20 reps. If you feel the intensity is too low, you can hold a barbell with both hands. The weight will depend on your training level. From light to heavy, your waist strength will gradually become stronger.

Do several sets of goat stand-up training at one time

The goat stand-up action is more obvious in stimulating the waist muscles. If you feel soreness in your waist during practice, you can maintain the practice posture and take a short rest. It is recommended to practice 3-5 groups each time, 15-20 times each group. After performing the goat stand-up exercise, you must relax effectively. You can stand up straight with your feet together, slowly bend over, touch your toes with both hands, and hold for about 10-20 seconds at the end of the movement.

Practice goat stand up several times a week

3-4 times.

Generally speaking, when you first start practicing goat stand-up, it is best to practice it every two days, and after you become proficient, practice it every other day. This can not only stimulate the muscles from time to time, but also give the body time to recover, so It is better to practice 3-4 times a week.

Correct posture for goats to stand up

1. After adjusting the height of the Roman chair according to your own height, step on the pedals of the equipment with both feet, and place your legs at the lower end of the equipment. Straighten your legs and lie down on the top of the machine.

2. Put your hands on the shoulders on the opposite side, keep your eyes looking forward, and keep your neck and body straight.

3. Inhale when preparing to start the movement, then slowly lower your waist. Exhale at this time, lower your body to a position level with the ground, and use the strength of your waist to straighten your body. Then practice again and again.