山羊挺身 — 动作分析
Strengthen your posterior chain safely and effectively.
AI指导
AI驱动的运动指导
主要肌肉
器械
AI指导 — 分数明细
常见错误
Rounding the Lower Back
Rounding your lower back, especially at the bottom of the movement, places excessive shear stress on the lumbar spine. This can lead to disc herniation or chronic lower back pain, as the erector spinae are forced to work inefficiently and the spinal ligaments are overstretched.
Overextending at the Top
Hyperextending the spine beyond a neutral position at the top of the movement can compress the facet joints in the lumbar spine. This reduces the engagement of the glutes and hamstrings, shifting the load predominantly to the lower back and increasing the risk of impingement or pain.
Using Momentum
Swinging the torso up and down rapidly, rather than controlling the movement, reduces the time under tension for the target muscles. This diminishes the exercise's effectiveness for strength and hypertrophy, and can lead to jerky movements that compromise spinal stability.
