In the gym, the Roman chair is a common piece of equipment. Of course, the Roman chair is still a good piece of equipment, and it is used in some movements, such as the Roman chair. I believe many people don’t know where to do the Roman chair push-up exercise. So, which muscles do the Roman chair push-up exercise? Let’s learn about the Roman chair push-up.
Which muscles do the Roman chair straighten up
The Roman chair push-up is a single-joint training movement. The Roman chair can exercise three target muscles: erector spinae, gluteus maximus and hamstrings (back of thigh). Although it can exercise three target muscles , but body builders only advocate the use of Roman chairs to exercise the erector spinae muscles for the general fitness crowd. It is recommended that everyone not use Roman chairs to exercise the gluteal and hamstring muscles (back of the thighs).
Usually people who do this exercise adjust the height of the Roman chair support to the hip joint, and then perform this action with the hip joint as the axis and a straight back posture. During the movement, there is not much stimulation on the lower back, but obvious force is felt on the buttocks and the back of the thighs. This wrong method requires the lumbar spine to bear a lot of pressure. If you want to tone your butt and hamstrings, you can do it with more appropriate movements without risking lumbar injury by working your hamstrings and glutes.
Standard movements for standing up in a Roman chair
When we do a waist exercise like the Roman chair push-up, we first start by fixing the body. In order to prevent the body from slipping in the front when doing the movement, the back baffle is fixed at the upper end of the ankle joint. We move the body downward When leaning over, the body can be fixed very stably.
Then put the baffle in front of our body smoothly on our thigh. If it is too low, it will affect the entire strength. If it is too high, it will affect the range of the exercise. Fix the lower part. Place your thighs on the two pads, then lower your body, bend your entire spine, including your head slightly lower, then straighten your body, and slowly lower it until your body is close to being completely straight. .
Many people will do this movement in a very large range. If your lower back is very healthy, then you know that you can do it within a safe range, but it is often very dangerous for many people. An option, since waist exercises may be less common than abdominal exercises most of the time, so if you can only doIf it is ten times, then we will do ten exercises to straighten the body. After two or three times, the muscles may feel tight and swollen. After doing it, you can do a movement to relax the waist and abdomen.
How to make a straight Roman chair at home
If we have a Roman chair at home, we can perform Roman push-ups at any time. Don’t forget to do warm-up exercises when training at home. Only by doing warm-up exercises well will you be less likely to be injured during subsequent exercises. At first, our legs are fixed on the feet of the Roman chair, so that our legs are close to the Roman chair, and the body naturally rises in this direction. At this time, our body is tilted. At the beginning of the movement, we use the strength of our waist and abdomen to let our body naturally lean down and form a folded state. Once we know the limit of our waist, we then return the movement to our starting position. One action needs to be completed in one group of 20, and multiple groups can be performed in one day.
What should you pay attention to when doing the Roman chair push-up
When doing this action, you must pay attention to the standardity of the action. The body cannot tilt to both sides, otherwise we will easily be injured during exercise. In addition, we need to control the amount of exercise and be aware that excessive exercise can easily put too much pressure on our waists, leading to waist load. If you have ever injured your waist, especially if it is a serious injury, you should be cautious when doing this action.