Many people know the Roman chair. The Roman chair is a common piece of equipment in the gym and is used in many fitness exercises. , such as the goat stand-up, and the number of groups of novice fitness Roman chair training. I believe many people don’t know much about it. So, how many sets of Roman chair training are suitable for beginners? Let’s find out together below.
How many groups of Roman chair training are suitable for beginners
15-20 times per group, 3-5 groups each time.
1. Adjust the height of the Roman chair according to your height, so that the highest point of the cushion is higher than your pelvis, then step on the pedals of the Roman chair with both feet and hold your legs firmly;
2. Put your hands gently on the other shoulder and look forward;
3. Keep your neck and back straight, lower your waist slowly, and stand up quickly.
Where is the Roman chair push-up practiced?
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.
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