Learn how to properly contract the abdominal muscles in order to maximize the load on the rectus abdominis muscle and eliminate the work of the lower back. Today this classic, the simulator is available in several versions. It can be found in all halls and girls have a special love for it. Although there are many variations of the Roman chair on the market now, they all have common structural elements. First of all, this is a frame to which a small seat is attached. An equally important element of the Roman chair is the support. Most models allow you to change the height of the supports and the seat, as well as the angle of the bench.
The Roman chair is primarily designed to perform hyperextensions, or more simply, to stretch and relax the abdominal and back muscles. With its help, you can effectively perform twists on certain muscle groups. This type of sports equipment is practically not used for mass gain, but is used to warm up and stretch the muscles.
How to properly swing the press on a Roman chair?
First, you need to set up the equipment for howl growth. The front stops should be located in the lumbar region, and the lower ones should be lowered to the Achilles tendon or slightly higher.
When the exercise is performed in a sitting position, the buttocks should not protrude beyond the seat. The shins should rest on the rollers. The second variant of the starting position can also be used. To do this, place your feet under the lower support, and rest the upper thigh against the seat. It is very important that the back and legs form a straight line as a result.
Inhale and contract the muscles in your buttocks. Then, exhaling air, begin to slowly lower the torso below the hip line, until an angle of sixty degrees is formed. As you inhale, return to the starting position. Arms can be crossed in the chest area to make it easier to swing the press in a Roman chair.
The main nuance of this movement is the need to hold pauses in the extreme upper and lower positions of the trajectory. In addition, it is important to monitor proper breathing, inhaling during the upward movement, and exhalation is done at the time of lowering. The execution of the movement should be slow. Beginners can simplify the task a little by reducing the trajectory of movement.
You can also use variations of this movement. If you sit on your side, then the load will be on the oblique muscles. If you need to pump the buttocks and hips, then rest on the seat with the middle of the thigh. If you have back problems, then it is worth doing a reverse hyperextension, securing not the legs, but the torso. Do not use weights until you have mastered the movement technique well.
Errors when training the press in a Roman chair
Although this is a fairly simple movement, mistakes are still made by athletes. Very often, a large amplitude is used when the angle is close to right-hand. Thus, only those with well-developed back muscles and no curvature of the spinal column can perform the exercise.
An equally common mistake is a strong deflection that occurs when you lean back too much. So you do not properly distribute the load, and the exercise becomes less effective.
Sometimes athletes combine the two previous mistakes and swing their torso. Do not bend your knee joints. This makes your task easier, but reduces the effectiveness of the training. When you swing your abs in a Roman chair, your body should feel like a stretched string.
So that your hands do not interfere with your movement, you can cross them in the chest area or behind your head. However, you should not make a strong lock, as well as press them tightly to the back of the head.
Separately, it should be said about the use of weights. Beginner athletes are often in a hurry to progress the load, which leads to injuries. At first, it will be enough for you to work with your own weight.
How to Choose a Roman Chair for a Home Lounge?
Since today it is very easy to find equipment for a home hall, it is worthwhile to dwell in more detail on the choice of a Roman chair. The first step is to pay attention to the frame, which must be made of high-strength alloys. Very often, in cheap models, silumin is used for this, which is a short-lived material.
The bolsters and seat are equally important structural elements. Their cover should be made of artificial leather. Check all seams for quality. It should also be remembered that the rollers must have a durable coating and soft padding. It is very good if the manufacturer used hypoallergenic materials.
It is worth taking a closer look at those models that allow you to change the angle of the frame and the height of the seat. This is very convenient and will allow you to further progress the load.
Watch in this video how to train the press on a Roman chair:
