The Roman chair – the simplest exercise machine which is the bench with fixers for legs. It is generally used for work on the press and oblique muscles of the stomach, but if desired it can be used for the training of other muscles.
1. Now various exercise machines anyway using the principle of the Roman chair became much. Initially Roman chair was called the way of performance of exercises when the athlete sat across the exercise bench on hips, that is buttocks were behind the bench. Legs at the same time were fixed by means of the roller. Knowing this principle, it is possible to imitate easily houses of exercise on the Roman chair by means of the stool and the sofa for fixing of legs.
2. Now the Roman chair in gyms is the inclined board with adjustable rollers for legs on which the athlete sits on its top part. Such advanced design of the exercise machine is much more convenient, than classical. It is necessary to sit on it buttocks, but not hips. To fix legs by means of previously adjusted rollers.
3. For the rating of muscles of the press the athlete, sitting on the Roman chair, begins to deviate back to situation when the body becomes parallel to the floor or is a little lower. If exercise is performed on the inclined bench, the trunk can be unbent until the back doesn't touch the bench. Hands at the same time can be crossed on the breast or to get for the head. The first option of performance is simpler, the second – is more effective. Exercise is performed on average or slow pace. At the movement the exhalation becomes down, at the movement up – the breath. If desired behind the head or on the breast it is possible to hold additional burdening.
4. Exercises on the Roman chair are much more effective, than classical raising of the body lying, but also are more injury-causing. The only way to avoid the trauma is to watch that the back was rounded, but wasn't bent in the waist. To select burdenings carefully and to apply only when there is already the experience of performance of such exercises.
5. For study of oblique muscles of the stomach it is recommended to carry out twisting on the Roman chair. Exercise is performed also, only during the movement up the trunk serially turns in one, in other party at an angle of 30-60 degrees, creating load of oblique muscles.
6. Also there are giperekstenziya or hyper extensions which are carried out on the Roman chair for long muscles of the back. The athlete sits on the Roman chair the stomach down and carries out bendings and trunk extensions with the hands located behind the head. It should be notedIt should be noted that not all options of the Roman chair allow to carry out giperekstenziya as position of the fixing rollers in this case has to be absolutely another.