Roman bench- This is a special simulator designed to pump up your abs. With its help, it is possible to perform a number of exercises, but the most important thing for which the Roman bench is intended is crunches. If, when performing crunches on the floor, the athlete loads only the upper part of the abs, then when performing crunches on the simulator, he evenly pumps the entire surface of the abdominal press.
The abdominal muscles are very important in bodybuilding and fitness. Their main task is to relieve the load from the spine, as well as to ensure the athlete’s stability while performing heavy basic exercises, which is why it is a stabilizer. The Roman bench does not involve the use of additional load, so it is used to dry out the abs and train their endurance. This exercise is great for those who are just starting to exercise, as this exercise allows you to learn how to feel your muscles in the best possible way.
Work of muscles and joints
Since the abs is a solid muscle, when doing abs exercises, the entire muscle always works, but with a greater or lesser load on one or another part of it. The Roman bench allows you to evenly pump the entire abs, however, since the lower part of the abs is less amenable to training due to anatomical features, it should be trained separately by performing leg raises.
The joints in this exercise should not receive stress, but if the technique is incorrect, the Roman bench can injure the spine. An exercise can have this effect if the athlete bends down too deeply, which is why in the lower phase of the exercise the spine and long back muscles will receive the main load.
Roman bench - diagram
1) Lie down on a Roman bench, supporting yourself with your legs so that your body is firmly fixed in one position.
2) Tilt your body as far back as possible, but as long as your abdominal muscles keep it suspended, i.e. before peak muscle contraction.
3) The position in which the press is most tense is the starting position, from which, as you exhale, you must lift your body up.
4) At the top point, the abs should still be tense, so you shouldn’t rise too high.
5) Holding at the top point, while exhaling, tilt the body back to its original position.
Roman bench - notes
1) It is necessary to tilt the body under control and slower than lifting it up.
2) The main thing is to control that you do not tilt your body too down, otherwise you can injure your lower back.
3) You shouldn’t swing your body, if it’s hard for you, it’s better to help yourself with your hands, resting them on your legs.
4) Do not perform the exercise with additional weights, as this will place excessive stress on the spine.
5) To also pump up the oblique muscles, turn your body at the top point, pulling your elbow towards the opposite leg; if you turn to the right, then your right elbow to your left knee; if you turn to the left, then vice versa.
Anatomy
The abs are a solid muscle that can be effectively pumped up using a Roman bench. The appearance of the cubes is created by the tendons that surround the flat abdominal muscle. That is why, in order to see the cubes, it is necessary not only to pump up the abs, but also to work on their quality, and here you need not only training, but also a sports diet.
The Roman bench, of course, does not train the abdominal muscles as well as squats with a barbell, but they allow you to pump them more purposefully and improve their quality. At the same time, the correct technique allows you to completely protect your joints, and if you perform the exercise at the end of the workout, then by pumping blood into the abdominal area, you can more easily get rid of subcutaneous fat in this particular part of the body.
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"
Today we will look at two very similar and very effective abdominal exercises - sit-ups and crunches on an incline bench or Roman chair. There are a lot of variations of these exercise machines, but our task will be to analyze the features and technique of the movement itself, so that being in any gym with any equipment, you can train your abdominal muscles one hundred percent!
Crunches or sit-ups?
First of all, it’s worth understanding how crunches on a bench differ from sit-ups. When twisting, only your shoulder blades come off the bench; there is no movement in the hip joint. The lower back remains motionless.
When lifting the body, not only flexion of the spine occurs, but also movement in the hip joint.
Twisting is recommended for beginners, as the load on the lower back when performing them is minimal. However, the load on the abdominal muscles during twisting is also less than in the case. Lift-ups require better control of the lower back and are recommended for people with developed abdominal muscles.
What exactly you should do, crunches or sit-ups, depends on your physical fitness. There is only one condition - you should feel your abs, not your back.
The benefits of abdominal exercises
Abdominal exercises performed on a Roman chair or an incline bench engage the entire abdominal muscle complex. These are primarily the rectus muscles (they form the desired cubes), the external and internal oblique muscles (form the side line, turn the body from side to side), the transverse abdominal muscles (supports the internal organs, making the stomach flat).
Incline crunches work the upper rectus muscles to the greatest extent, while sit-ups distribute the load more evenly. If you perform an exercise with body turns to the right and left, you add work to the oblique abdominal muscles, thereby working them even more effectively. However, it is better for people with spinal problems to be careful with turns.
By the way, developed abdominal muscles, in accordance with the muscles of the lower back, stabilize the lower spine, which helps improve posture and prevent injuries.
Execution technique
Before we look at sit-ups and crunches on a Roman chair or bench, let’s look at several options for exercise machines that are found in gyms. This will allow you not to get confused when you see a “dissimilar” unit in your fitness club.
So, what is called an abdominal bench or Roman chair can be the following:
- An inclined bench with bolsters for supporting the legs and knees. The athlete lies on the bench with his back, bends his hips and knees. This position is reminiscent of the position when swinging the press on the floor (back straight, legs bent at the knees), only you are not lying horizontally, but upside down. This version of the simulator is considered optimal, since with this position of the hips (they are bent), the lower back is activated minimally.
- An incline bench with bolsters only to support the lower legs. The athlete lies on such a bench with his back, bends his knees and places his ankle joints behind the bolsters. The hips and back form one line. In this case, the load on the lower back is greater than in the previous one.
- A regular hyperextension machine, only the athlete turns 180 degrees in it, sitting on the pads with his hips. With this exercise, the backward movement of the body is not limited in any way, and, say, a beginner is not always able to control the work of the muscles and strictly follow the technique. Not a recommended option due to its increased risk of injury.
Regardless of which machine you perform the exercise on, the movement technique should be as follows:
- Take your starting position on the bench. Your legs should be locked and your abdominal muscles tense. Abdominal relaxation does not occur throughout the entire exercise. The lower back should be as straight as possible, that is, actually pressed against the bench in the starting position. Further, if you do crunches, the lower back remains as pressed as possible. If you perform lifts, the lower back lifts off the bench, but there is no deflection in the lumbar region. When performing the exercise on a machine with two rollers (for the shins and knees), it is quite easy to follow this rule, since the hips are bent. In the case of a bench with support only for the legs, keeping the lower back close to the bench will interfere with the buttocks. Therefore, when performing the exercise, you do not lower your back completely onto the bench. That is, the spine is always slightly rounded. If you pump your abs on a hyperextension machine, there is no support for your lower back at all; the position of your body is controlled solely by the strength of your muscles.
- You can cross your arms over your chest or put them behind your head (it’s harder to do this).
- As you exhale, lift your body. When performing crunches, only the shoulder blades come off the bench. When doing lifts, raise your entire body 30-60 degrees above parallel with the floor. Simply put, about half as low as before the vertical position of the body.
- Slowly and under control, without relaxing your abs or arching your back, return to the starting position.
Perform the exercise 20–30 times in 3–4 approaches. The last repetitions should be as hard as possible for you. However, do not allow your muscles to become so tired that you break your technique.
When performing body lifts, avoid jerking. A slow pace, on the one hand, will make abdominal training more effective, and on the other hand, it will help you better control the movements, making the exercise safe for your back. For twists this is not so important.
A few months of regular abdominal workouts will help you make your stomach firm and your sides toned. It is also worth saying that in order to see the drawn relief (the treasured cubes and lines on the sides of the abdomen), the thickness of the fat layer on the abdomen should be minimal.
The Roman chair is a simulator with which you can pump up your abs and also strengthen your back muscles. It can be found in any gym, but many also buy it to use at home. Exactly what exercises can be performed on it will be discussed in this article.
Types of Roman chair
There are several types of Roman chair. Here they are:
Whatever type of exercise machine you choose, the principle will be the same - lifting the torso or legs to pump up muscles.
What exercises can you do on a Roman chair?
The Roman chair is a machine on which you can do exercises such as twisting and hyperextension.
Roman chair crunches
You can do abdominal crunches on a Roman chair. This exercise pumps up almost all the abdominal muscles. Only with the help of it alone can you achieve the appearance of a beautiful relief on the press. The key to success in this case is to do body lifts correctly and regularly. The technique for performing twists is as follows:
- Sit on a bench. Place your feet behind the rollers located at the bottom of the machine;
- Lie down on a bench with your arms behind your head or crosswise on your chest.
- Exhale and lift your torso. In this case, you need to monitor the position of your back. It should be twisted. You cannot lift your torso without twisting your back, i.e. with a straight body, otherwise problems with the spine may occur. Try to touch your knees with your forehead.
- At the top point, hold for 2 seconds and slowly lower your body back. All movements must be smooth. No jerking is allowed.
- Repeat the exercise 10-15 times, do 3 approaches. When the technique is mastered, the number of repetitions should be gradually increased to 25.
You can pump up your abs on a Roman chair in other ways. There is a type of exercise called oblique crunches. In this case, lifting the body should not be done straight, but with a deviation to the side. In this case, one hand should be placed behind the head, and the other should rest on the thigh. When lifting the body, you need to touch the opposite leg with the elbow of the hand that is located behind the head.
There are also reverse crunches. In this case, you need to perform not lifting the torso, but lifting the legs and pelvis. In this case, the head should be located on the Roman chair where the legs should have been. In this case, you should grasp the soft rollers with your hands. As you exhale, you need to raise your legs and pelvis. When you inhale, you should return them back.
Whatever type of crunches you choose, the exercises must be performed regularly. At the same time, you should know that cubes will appear only if the layer of fat on the abdomen is minimal. Such exercises are not suitable for weight loss.
Hyperextension on a Roman chair
Hyperextension is an exercise that is performed on a Roman chair. Their main goal is to pump up the muscles of the back, abs and buttocks.
You need to do these exercises as follows:
- Take the starting position on the simulator: sit on the seat, move your feet behind the lower rollers. Cross your arms over your chest.
- Inhale and tilt your body back, rounding your back. In this case, the torso should lower by 60 degrees.
- Inhale and come back. Perform 20-25 repetitions and 3 sets.
Hyperextension has rules for execution. First of all, you should not allow your body to tilt too low. If you hold your back at an angle of 90 degrees, the spine will receive a strong load and problems may eventually arise.
In addition, you need to control the deflection itself. So, if you keep your back straight, then again there will be too much stress on the spine. You also need to watch your feet. You can't bend your knees. The legs should only be straight, otherwise the exercise will be performed incorrectly.
Hyperextension can be performed in another way. In this case, you should be placed face down on the simulator. In this case, the seat should be located under the hips, and the feet and legs should be placed behind the soft bolsters. Next, also follow the downward bends, rounding the back. It is not recommended to tilt the body too low. 60 degrees of inclination will be enough.
Roman chair at home
As already mentioned, exercises on the Roman chair can be performed at home. To do this, you will need to purchase this simulator. This can be either a bench for crunches or a machine for performing exercises such as hyperextensions. The technique will be the same as when training in the gym.
At home, exercises can be performed daily. However, you need to remember about safety precautions. No one can back you up at home. Therefore, experts recommend training on a Roman chair only in the gym.
Exercises on a Roman chair help to quickly and effectively pump up your abdominal and back muscles. Training can be done both in the gym and at home. The main thing is to try not to miss classes, do everything correctly and remember safety precautions.
The content of the article:
Today, this simulator, which has already become a classic, is available in several versions. He can be found in all the halls and girls have a special love for him. Although there are many variations of the Roman chair on the market today, they all have common design elements. First of all, this is a frame to which a small seat is attached. An equally important element of a Roman chair are the stops. Most models allow you to change the height of the supports and seat, as well as the angle of the bench.
The Roman chair is primarily designed for performing hyperextensions, or, more simply, for stretching and relaxing the abdominal and back muscles. With its help, you can effectively perform crunches on specific muscle groups. This type of sports equipment is practically not used for gaining weight, but is used to warm up and stretch muscles.
How to properly pump up your abs on a Roman chair?
First you need to adjust the equipment to howl growth. The front supports should be located in the lumbar region, and the lower ones should be lowered to the Achilles tendon or slightly higher.
When the exercise is performed in a sitting position, the buttocks should not extend beyond the seat. The shins should be rested on the bolsters. You can also use the second option for the initial position. To do this, you need to place your feet under the lower support, and rest your upper thighs on the seat. It is very important that the back and legs form a straight line as a result.
Inhale and tighten your butt muscles. Then, exhaling air, begin to slowly lower your torso below the hip line until an angle of sixty degrees is formed. As you inhale, return to the starting position. You can cross your arms in the chest area to make it easier to pump your abs on a Roman chair.
The main nuance of this movement is the need to hold pauses in the extreme upper and lower positions of the movement trajectory. In addition, it is important to monitor proper breathing, inhaling during the upward movement, and exhaling during the lowering. The execution of the movement should be slow. Beginners can simplify the task slightly by reducing the trajectory of movement.
You can also use variations of this movement. If you lie on your side, the load will be on the oblique muscles. If you need to pump up your buttocks and thighs, then rest on the seat with the middle of your thigh. If you have back problems, then you should perform reverse hyperextension, strengthening your torso rather than your legs. Do not use weights until you have mastered the movement technique well.
Mistakes when training your abs on a Roman chair
Although this is a fairly simple movement, athletes still make mistakes. Very often a large amplitude is used when the angle is close to a right angle. Thus, only those who have well-developed back muscles and no curvature of the spinal column can perform the exercise.
An equally common mistake is a strong deflection that occurs when you lean too far back. This way you do not distribute the load correctly, and the exercise becomes less effective.
Sometimes athletes combine the two previous mistakes and swing their torso. Do not bend your knee joints. This makes your task easier, but reduces the effectiveness of the training. When you do abs on a Roman chair, your body should resemble a stretched string.
So that your hands do not interfere with your movement, you can cross them in the chest area or behind your head. However, you should not make a strong lock, just as you should not press them tightly to the back of the head.
Separately, it is worth mentioning the use of weights. Beginning athletes often rush to progress the load, which leads to injuries. At first, it will be enough for you to work with your own weight.
How to choose a Roman chair for your home room?
Since today it is very easy to find equipment for a home gym, it is worthwhile to dwell in more detail on the choice of a Roman chair. The first thing you should pay attention to is the frame, which should be made of high-strength alloys. Very often, in cheap models, silumin is used for this, which is a short-lived material.
No less important structural elements are the bolsters and the seat. Their covering should be made of artificial leather. Check all seams for quality. It should also be remembered that the rollers must have a durable coating and soft padding. It is very good if the manufacturer used hypoallergenic materials.
It is worth taking a closer look at those models that allow you to change the angle of the frame and the height of the seat. This is very convenient and will allow you to further progress the load.
Watch in this video how to train your abs on a Roman chair:
