How to pump a press on a Roman chair
How to pump a press on a Roman chair
The Roman chair is the simplest simulator,representing a bench with foot restraints. It is mainly used for working on the press and oblique abdominal muscles, but if desired, it can be used to train other muscles.
Instructions
1
Currently, various simulators, eitherotherwise using the principle of the Roman chair, has become very much. Initially, the Roman chair was the method of performing exercises, when the athlete was sitting across the training bench on his hips, that is, the buttocks were behind the bench. The legs were fixed with a roller. Knowing this principle, you can easily simulate a home exercise on a Roman chair with a stool and a sofa for fixing your feet.
2
Currently, the Roman chair in the gymhalls - it's an inclined board with adjustable foot rollers, on which the athlete sits on the top of it. Such an improved design of the simulator is much more convenient than the classic one. Sitting on it should be just the buttocks, not the hips. Fix the legs with the help of pre-adjusted rollers.
3
For pumping the muscles of the press the athlete, sitting onRoman chair, begins to bend back to the position when the body becomes parallel to the floor or slightly lower. If the exercise is performed on an incline bench, the trunk can be unbent until the back touches the bench. The hands can be crossed on the chest or wound behind the head. The first variant is more simple, the second is more effective. The exercise is performed at an average or slow rate. When you move down, the breath is exhaled, while moving upwards - inhale. If desired, you can hold an additional burden behind your head or on your chest.
4
Exercises in the Roman chair are much moreEffective than the classical lifting of the body lying, but also more traumatic. The only way to avoid injury is to keep your back round, but not bend in the lower back. Weights should be carefully selected and applied only when there is already experience in performing such exercises.
5
To work out the oblique muscles of the stomach is recommendedtwisting in a Roman chair. Exercise is the same, only during the movement up the body turns alternately one or the other side at an angle of 30-60 degrees, creating a load on the oblique muscles.
6
There are also hyperextensions or hyperbends,Performed in the Roman chair for long back muscles. The athlete sits on the Roman chair with his belly down and performs flexion and extension of the trunk with hands located behind the head. It should be noted that not all variants of the Roman chair allow performing hyperextensions, since the position of the fixing rollers in this case must be quite different.
