Everyone is familiar with the Roman chair. The Roman chair is a relatively famous exercise equipment, and the exercise effect of the Roman chair is still very good, but Whether it is a Roman chair or other equipment, it must be used correctly. So, what are the correct ways to use Roman chairs? Let’s find out together below.
1. Roman chair bent over rowing
This can be a variation of our rowing action. With the help of the Roman chair, we can maintain the stability of our lower back and help us focus better on our back. This exercise can strengthen the spine's response to gravity. The ability to maintain a stable neutral (resistance to flexion and extension) under the influence of exercise helps improve core stability of rowing squats and deadlifts and reduces the risk of injury.
2. Roman chair leg lift
This action can not only exercise our lower back, but also stimulate our buttocks and hamstring muscles. When doing it, remember to use the strength of the buttocks to lift the legs and straighten the body.
3. Roman chair lateral flexion
For the exercise of our side abdominal muscles, we know that there are very few movements to exercise our side abdominal muscles, and it happens that this movement can exercise our oblique abdominal muscles very well. The Roman chair is adjusted to 45 degrees, and the body faces Bend the lower side without tightening your waist and abdomen too much.
4. Goat stands up
To do the goat push-up movement, you first need to use a Roman chair, so we often need to complete this movement in the gym. Before the action begins, we lie down on the Roman chair with our legs spread out, our legs are straight, and our upper body leaves the Roman chair. The formal movement begins. Our upper body presses down hard. At this time, the hips slightly lift the hips. When our body presses down to the limit, we hold on to this movement for 15 seconds, and then slowly withdraw the movement. Remember, our waist’s endurance is limited, don’t exceed our tolerance, otherwise it’s easy to get injured.