Twisting on a Roman chair: technique and practical results. Roman chair crunches Roman chair exercises for the back

Since the times of the gladiators, there has been no more effective exercise machine for strengthening the back and abdominal muscles than the Roman chair. This is a classic simulator, presented by manufacturers in several variations. It can be found in any gym and more than half of beginners choose it to start training; it is especially popular among women.

What does it look like?

Despite the large number of modifications of the simulator, each has the following basic elements:

• a frame that ensures stability of the structure at rest and during exercise;
• seat with small dimensions;
• emphasis in the form of rollers. They should be upholstered with soft material, there may be several stops.

Modern models allow you to change the height of the seat and rest, change the angle of inclination to suit different heights. There may be compact folding models for the home and larger and stronger ones for the gym.

What exercises is it intended for?

The main purpose of the Roman chair is hyperextension, that is, stretching and straightening the muscles of the back, abdominals, and buttocks. It can be performed on a specific muscle group. It is not suitable for pumping up muscles, but is used before weight training and squats to warm up the body. You can exercise on a Roman chair after your main workout to stretch stressed muscles.

Exercise technique

Effective exercise is possible only if each exercise is performed correctly; mistakes lead to injuries and wasted effort. The rules for using the simulator are as follows:

1. Adjustment. Before class, you need to move the front rollers to the level of the bend of the lower back and hips. The lower rollers are lowered to the Achilles tendon, leaving them slightly higher.
2. Starting position. If the exercise is performed while sitting, then the buttocks should be positioned clearly on the seat, without protruding beyond it. The shins rest on the bolsters. Another option for performing the exercises is to place your feet under the lower bolster, with your upper thighs resting on the seat. Legs and back should be on the same line.
3. Take a breath Tighten your gluteal muscles and, as you exhale, lower your torso below hip level. The tilt angle should be approximately 60°. Round your back a little. Exhale and cross your arms over your chest.
4. Inhale a smooth rise of the body to the initial level begins. Lock yourself in position. Do it all again.

The main subtleties of performing the exercises: fixation at the lowest point and in the starting position, as well as lowering is accompanied by exhalation, and lifting by inhaling. All movements must be performed at a slow or moderately slow pace.

Beginners can simplify the task a little by reducing the amplitude of the tilt. In this case, the main load will fall on the muscles of the buttocks and thighs.

If the activity seems very simple, then you can complicate it by pulling one leg out of the brace. It is worth repeating the exercise with one and the other leg to ensure an even load on all muscles.

There are several variations of the exercise. The housing can be positioned at an angle to the floor or parallel. You can lie on your side to exercise your oblique muscles. To train the buttocks and hamstrings, the emphasis is on the middle of the thigh. Reverse hyperextension involves strengthening the torso, not the legs. This exercise is recommended for those who have back problems.

Weights can be used only after mastering the correct technique, as well as after easily performing 3 approaches of 15 times. How to use weights, pancakes, etc.

If everything is done correctly, the main load will be in the lumbar region. This is easy to check. When you get up after class, this area will be very warm and there will be a rush of blood. It will also feel like you swallowed a stake.

Mistakes to Avoid

Despite the apparent simplicity of all possible exercises, very often people make mistakes:

• The amplitude is too large, up to 90°. This depth of inclination can be afforded by people with a strong back, without scoliosis or other curvatures.
• Strong deflection. A common mistake is when a person bends too far back when lifting the body. This breaks the straight line and redistributes the load incorrectly. Lifting with a completely straight back is also incorrect.
• Full amplitude. The trainee combines both previous mistakes in one exercise and begins to swing his body too much.
• Leg bending. Sometimes the body tries to make the task easier for itself, and the legs bend at the knee joint. With proper training on the Roman chair, the whole body should be taut like a string.
• Incorrect hand position. When practicing, you can place your arms on your chest, bending your elbows, or put them behind your head. In the second case, the angle between them is 180°, and they lightly touch the back of the head; there is no need to lock them tightly together or press them tightly against the head.
• Too much weight. To increase the load, you can additionally use weights. Many people rush to increase the load from the first lesson and “break their backs.” Beginners should definitely train empty the first time.

All of these mistakes can lead to lower back and lower back injuries that will interrupt any training for a long time.

Main muscle groups trained on the Roman chair

For training, it is important to know which muscle groups are included in the work.

The Roman chair allows you to give load to:

• biceps muscle or biceps femoris;
• semimembranosus femoris muscle;
• semitendinosus femoris muscle;
• calf muscle;
• gluteus maximus muscle;
• abdominal muscles;
• back muscles in the lumbar region.

Many people believe that the Roman chair is primarily intended for training the buttocks and eliminating “lugs” on the sides. But in fact, the main load goes to the back of the thigh and lower back. The exercise is unique in that it involves the smallest muscles, which are rarely used on other exercise machines.

Contraindications for exercise

Since the main load goes to the lumbosacral spine, it is not advisable for people with injuries in this department, as well as injuries to the coccyx, to choose training on the Roman chair. If you have a congenital spinal defect, you should consult your doctor before starting exercise.

Buying a simulator

Due to its small dimensions and ease of operation, the exercise machine can be purchased for home use. A reliable, high-quality exercise machine will make training safe, effective and comfortable.

How to choose the right trainer?

Among the large range of products, you need to be able to find a really high-quality model.

When choosing a Roman bench, pay attention to several details:

1. Frame. For its manufacture, high-strength steel should be used that will last for more than one year. Chinese models are often made from silumin alloys with a significantly shorter service life.
2. Seat and back upholstery. An excellent material would be high quality synthetic non-slip leather. It should not fade or tear over time. The seams must be neat. It is desirable that the material be hypoallergenic, since the area of ​​its contact with the body during exercise is quite large.
3. Foot rest. The rollers must also have a durable coating. The inner padding is soft enough to prevent bruising after exercise. The emphasis should be comfortable.
4. Frame adjustment. It is desirable to be able to change the angle of the frame and the height of the roller fixation. All regulatory mechanisms should be simple and convenient. The ability to change the height will allow people of different heights to exercise on the machine.
5. Maximum load weight. The weight stated in the equipment passport must be comparable to the weight of the person exercising.

Price

The simplest models can be found starting at $160, while the most advanced can cost $2,000. On average, the price of a Roman chair ranges from 11,000 to 35,000 rubles in various stores. Exercise machines in this category differ in their manufacturers and additional features (additional supports).

Popular manufacturers

There are many companies producing sporting goods.

In our market you can find Roman chairs from:

• Body Solid– an American brand that supplies products for home use and professional use;
• Oxygen– a Taiwanese company specializing in inexpensive but high-quality equipment;
• Kettler– German quality training equipment;
• Bronze Gym– a German manufacturer with factories in China and Thailand, specializing in budget and mid-range products;
• Matrix– from the manufacturer Johnson Health Tech Co., offering the best equipment for training. Made in USA-Taiwan.

You can also find other less famous brands. The main thing is the quality of the product, not the brand.

Advantages and disadvantages

Regular exercise will help:

1. Strengthen the spine. This is an important part of the body on which the well-being of the whole body depends. Strengthening the muscles of the spine will improve lymph flow, blood circulation, and conduction of nerve endings.
2. Formation of beautiful posture. This will help improve your perception of yourself and others, add confidence and attractiveness. Good posture means training many muscles, including the glutes and pectorals. The Roman machine simultaneously loads everything at once.
3. Preparation of the musculoskeletal system to heavy loads and injury prevention.

The simulator has practically no disadvantages. They can be called:

The Roman bench is the simplest design of a machine that allows you to make simple abdominal exercises more effective and correct. Before you start, you need to learn the basic mistakes and technique of doing the exercises. This will make the activity more useful and protect you from injury. You need to take care of your body, the Roman chair is well suited for this.

There are a great many exercises for pumping up the abs, but among them we can distinguish both the most and the least effective types. The first include crunches on a Roman chair or bench. This exercise perfectly swings the abdominal muscles, making it highlighted and prominent. That is why it enjoys well-deserved respect and popularity among bodybuilders of various levels: from beginners to professionals. Strong abs coupled with strong lower back muscles can prevent various back injuries.

Exercise technique

Sit on the seat and place your feet under the support bolsters. At this time, the arms are crossed on the chest.
- Take a deep breath, hold your breath and smoothly lower your body below the horizontal position.
- From this position, use your abdominal muscles to rise to an angle of 30-60 degrees. If this is too hard for you, straighten your body vertically.
- Exhale.
- Hold for a second at the top point of the amplitude, inhale and perform the next repetition.
- When performing, jerking is not allowed. A slow pace is maintained.

Explanations

• To perform this exercise as effectively as possible, the body should be lowered slightly below horizontal. In this case, hyperextension occurs, that is, the spine bends outward. At the same time, the abdominal muscles are stretched and stretched, pumping is carried out more fully.
• Do not arch the spine too much, this can lead to traumatic stress in the spine, which can cause pinched nerve endings and a herniated disc.
• Very often they sit in the exercise machine so that the pelvis is suspended. In this case, flexion occurs in the hip joint, and the press receives less load in this regard.
• It is not recommended to perform this exercise with a heavy weight plate on your chest. This will not bring a positive result, since the press already receives sufficient load. But this will allow you to engage the hip flexor muscles, which will shorten when receiving this load. Ultimately, all this will end in aching pain in the lower back.
• The Roman chair, due to the lack of customization options, is practically unsuitable for tall athletes. The seat will be located in the middle of the thighs, which makes this exercise not only ineffective, but also dangerous.

What does it affect?

The Roman chair crunch primarily targets the rectus abdominis muscle, as well as the internal and oblique muscles. They cover the abdominal cavity from the sides and partly from the front. The fibers of the external oblique muscles stretch horizontally upward and to the sides, forming the Latin letter "V". Three transverse tendon stripes form those very “cubes” that look impressive with sufficient pumping of the press.

Video instruction:

"Performing crunches on a Roman chair"

Incline Bench Crunch (Roman Chair)- This is a basic abdominal exercise that is considered one of the most effective for the rectus abdominis muscle, especially with additional weight. It is suitable for absolutely everyone: from beginners to experienced athletes. You can easily change the angle of the bench, thereby changing the degree of load. Crunches on an incline bench (Roman chair) can be used at the beginning of a workout as a warm-up, or performed at the end of a workout as a finishing exercise.

Initial position

Set the angle of the incline bench for yourself; the higher it is, the more difficult it is to perform the exercise. The recommended tilt angle is 30-40 degrees. Sit on an inclined bench (Roman chair), with your feet between the bolsters. The difficulty of performing the exercise depends on the position of the hands. Beginners can hold on to the bench with their hands and help themselves while rising. The next option is to cross your arms over your chest. For more advanced ones, place your hands behind your head.

Starting position - the body is in a vertical position, the arms are positioned based on the level of training. Curl up in your stomach area.

Technique for performing crunches on an inclined bench (Roman chair)

As you inhale, begin to lower your torso back to an almost horizontal position, while it should be in a twisted state. That is, the press is tense all the time. There is no need to lower it lower, as the hip joints will be involved in the work and back injuries are possible. Stay horizontal for a second. As you exhale, begin twisting. A crunch is when you bend with your abdominal muscles rather than lifting up through your hip joints. Twist as much as possible, lifting your body toward your knees. Tighten your abs and finally exhale. Repeat the exercise, lowering your body moderately.

Execution options

1. You can pump up your oblique abdominal muscles by doing crunches on an incline bench. Add body rotations while twisting. Curl with your right elbow toward your left knee and your left elbow toward your right knee.
2. To intensively work the rectus abdominis muscle, you will need an assistant. At the lowest point, have an assistant put his hands on your shoulders and hold your body. You have to twist as hard as you can on the Roman chair. It is necessary to hold you by the shoulders for 2-3 seconds.
3. If the torso is not completely lowered, the entire load falls on the upper part of the abs, and all other muscles receive a static load, a rather complex option.

• Note that this exercise, like all crunches, requires you to hunch your back to work your abs.
• Do not rise with a straight back.
• By holding the body in a horizontal position, the press is worked out faster and better.
• For advanced exercises, place a barbell plate on your chest. For the more advanced - behind the head.
• It is not recommended to lower yourself completely, because there will be a large rush of blood to the head, which will greatly strain the vessels of the head and increase the chance of a stroke.
• The exercise loads the back. It should not be performed with heavy weight and for people with back injuries, as lumbar lardosis increases.
• People who have had injuries or back diseases should carefully perform twisting exercises. It is even possible that a hernia may occur if the technique is incorrect.
• If it is difficult to curl up in the abdominal area, set the angle to less than 45 degrees.

There are a great many exercises for pumping up the abs, but among them we can distinguish both the most and the least effective types. The first include crunches on a Roman chair or bench. This exercise perfectly swings the abdominal muscles, making it highlighted and prominent. That is why it enjoys well-deserved respect and popularity among bodybuilders of various levels: from beginners to professionals. Strong abs coupled with strong lower back muscles can prevent various back injuries.

Exercise technique

Sit on the seat and place your feet under the support bolsters. At this time, the arms are crossed on the chest.
- Take a deep breath, hold your breath and smoothly lower your body below the horizontal position.
- From this position, use your abdominal muscles to rise to an angle of 30-60 degrees. If this is too hard for you, straighten your body vertically.
- Exhale.
- Hold for a second at the top point of the amplitude, inhale and perform the next repetition.
- When performing, jerking is not allowed. A slow pace is maintained.

Explanations

• To perform this exercise as effectively as possible, the body should be lowered slightly below horizontal. When this happens, that is, the spine bends outward. At the same time, the abdominal muscles are stretched and stretched, pumping is carried out more fully.
• Do not arch the spine too much, this can lead to traumatic stress in the spine, which can cause pinched nerve endings and a herniated disc.
• Very often they sit in the exercise machine so that the pelvis is suspended. In this case, flexion occurs in the hip joint, and the press receives less load in this regard.
• It is not recommended to perform this exercise with a heavy weight plate on your chest. This will not bring a positive result, since the press already receives sufficient load. But this will allow you to engage the hip flexor muscles, which will shorten when receiving this load. Ultimately, all this will end in aching pain in the lower back.
• The Roman chair, due to the lack of customization options, is practically unsuitable for tall athletes. The seat will be located in the middle of the thighs, which makes this exercise not only ineffective, but also dangerous.

What does it affect?

The Roman chair crunch primarily targets the rectus abdominis muscle, as well as the internal and oblique muscles. They cover the abdominal cavity from the sides and partly from the front. The fibers of the external oblique muscles stretch horizontally upward and to the sides, forming the Latin letter "V". Three transverse tendon stripes form those very “cubes” that look impressive with sufficient pumping of the press.

Video on the topic: "Performing crunches on a Roman chair"

Roman chair crunches are an effective exercise that allows you to achieve clear relief of the abdominal muscles and strengthen your abs. It is characterized by a medium degree of difficulty. After regularly performing such twists, a clearly visible relief of the abdominal muscles is obtained.

Benefits of Exercise

The training is performed on a special apparatus (Roman chair), which is a bench located at a certain angle of inclination and equipped with leg clamps.

The advantages of such twists include the following:

• isolated effect on the abdominal area;
• the ability to use additional weights, which will increase the effectiveness of the exercise several times;
• strengthening the rectus abdominal muscles;
• the ability to slightly narrow the waist, which is especially important for girls;
• the ability to form six-pack abs, make the muscles firm and strong.

Strengthening the abs and hip flexors will also be useful for those who play swimming, tennis, javelin throwing, and volleyball. This will improve coordination of movements.

Muscles involved in the exercise

When doing crunches on the machine, the following muscles work:

• straight;
• oblique (both external and internal);
• anterior tibial.

During the classes, the upper part of the press is pumped, strength increases and forms are honed.

Method of execution and general rules for twisting on a Roman chair

The twists should be performed as follows:

1. Sit on the seat of the exercise machine, secure your feet under the support rollers. The buttocks do not protrude beyond the bench. Cross your arms over your chest. Leave the lower limbs straight.
2. Take a deep breath, hold your breath. Lower your torso slightly below hip level.
3. From this position, lift up using the strength of your abdominal muscles. Rise to an angle of 30-60 degrees.
4. Exhale, hold for a second at the top point of the amplitude, and you need to tighten your abdominal muscles even more.
5. Exhale, return to the starting position.

Perform any type of crunch on a Roman chair at a slow or moderately slow pace. The number of repetitions is 20-25 times, the recommended number of approaches is 3-4.

Those who plan to perform crunches on this machine should pay attention to the following rules:

• when performing the exercise, it is important to twist the body forward without lifting your back or sitting on your buttocks;
• no need to clasp your hands behind your head;
• movements must be performed slowly, without jerking;
• You should not raise your head too much;
• when doing crunches, it is necessary to avoid raising the body by pulling the neck with your hands: it is necessary to bring the upper body closer to the lower body only through the strength of the abdominal muscles and their contraction;
• when twisting forward, you need to exhale, when returning to the starting position, inhale;
• It is not recommended to lower the body completely, as this causes a strong rush of blood to the head and strain on the blood vessels;
• You should not use heavy additional weights - a barbell or plates: this creates too much stress on the abdominal muscles; light weights are acceptable;
• When performing the exercise, you should not bend the spine too much, as this can lead to traumatic stress and, as a result, pinching of nerve endings and the development of herniated discs.

The Roman chair cannot be adjusted to suit a certain height. It is not suitable for tall athletes who are above average height, since in this case the seat of the machine will be located in the middle of the thighs. This will make crunches not only ineffective, but also hazardous to health.

Exercise options

You can twist on a Roman chair not only using the classical technique. There are variations of this exercise to achieve more pronounced results.

Hyperextension

This complex allows you to pump up not only your abs, but also your back, as well as your buttocks. You need to do it as follows:

1. Sit on the machine bench, move your feet behind the lower rollers, cross your arms over your chest.
2. As you inhale, tilt your body back, slightly rounding your back. The torso should drop 60 degrees.
3. Inhale and return to the original body position.

The exercise should be performed in three approaches, each time 20-25 repetitions.

Variation of hyperextension

Another way to perform a hyperextension exercise is for the athlete to sit face down on the machine. The technique is as follows:

1. The athlete sits face down on a Roman bench with the seat positioned under the hips. The feet are moved behind the soft pads.
2. Perform downward bends. The back should be slightly rounded.
3. The tilt of the body should remain within 60 degrees.

Exercises with turns to the right and left

To put additional stress on the lateral abdominal muscles, you should add lateral body turns to the classic version of the workout. You need to twist, directing the elbow of your right hand to your left knee and vice versa.