The Roman chair is an infrequent guest in our fitness clubs and gyms, but if you are lucky enough to find it, then you already know what to do with it.
Benefit exercises
As with other types of twists, in this exercise, the load falls on all the main muscles of the abdomen. In bodybuilding and fitness, twisting on the Roman chair is primarily used to work on the relief of the abdominal muscles.
The main load in this exercise falls on the middle and upper abdomen, so its regular performance will improve the relief and highlight the press cubes.
Technique for performing twists on a Roman chair
Correct execution technique:
1. Sit on a Roman chair so that your buttocks do not protrude beyond the edge of the seat. Place your feet under the support, and fold your arms on your chest. This is the starting position.
2. Inhale, hold your breath and slowly lower yourself to a level slightly above your hips. From this point, twist forward. After passing the most difficult section of the path (dead center), exhale.
3. After a pause, do the next repetition.
It is important:
Pause at the top of the movement and tighten your abs even more.
Don’t go very low as this can strain your muscles or injure your lower back.
Perform the exercise at a smooth pace and without jerking when lifting from the bottom point.
Rising up, round your back, this will increase the load on the abdominal muscles and relieve the load from the lower back.
If you raise the front of the bench, then the effective load on the press will increase. But do not pick up a heavy pancake to achieve the same goal, since in this case most of the work will fall on the hip flexors.
When sitting on a bench, place your buttocks completely on it. If you sit, leaning on your hips, then the emphasis of the load shifts to the hip flexors and lower back.
Twisting Options
- Twisting
- Twisting on the floor
- Twisting on a bench with an inclination down
- Twisting on the upper block
- Reverse crunches
- Oblique twists
Working muscles when performing twists on a Roman chair
- rectus abdominis
- oblique abdominal muscles (internal and external)
Alternative exercises
- Hanging leg raises
- Tilts to the side
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