Simulators for the press and the best exercise: a Roman chair

Sometimes a person engaged in fitness searches for accommodation in the gym, which makes it possible to make the best exercise for the abdominal muscles. The Roman chair is one of the few simulators with which you can perform a full-time lesson, which includes working out the press from different angles. However, the number of exercises available on it has several options. Consider the most effective of them.

The most popular movement, available for most visitors to the gym on the "Roman chair" simulator, is the "twist" exercise. In order to properly perform it, you must first take the original position: the legs should be fixed on special rollers, the lumbar region should remain pressed until the completion of its completion, the body - fit snugly against the working surface of the bench.

The height of the lift of the knee joints relative to the pelvis will depend on the degree of elaboration of the abdominal muscles. Therefore, it is very important to pay attention in advance to this parameter of the power device "Roman chair". The simulator, adjusted in accordance with the level of physical training of the practitioner, perfectly copes with the task. During the exercise "twisting" you need to press the palms to the occipital region, thereby supporting the head, but not pressing it, and trying to reduce the abdominal muscles to the maximum possible value. Then you also need to slowly return to the starting position and do the specified number of repetitions.

The main advantage of the above motion is that it is equally useful for both beginners and experienced athletes. The latter can also use additional weights in the form of a dumbbell or a disc from the bar, pressed to the back of the head.

In this simulator, you can perform not only dynamic, as in the above case, but also a static exercise. The Roman chair in this version of the press training serves as a certain device for fixing the legs. The starting position is the same as in the previous exercise. The main difference is not twisting, but lifting the case. Particular care should be exercised by those involved who have any anomalies in the lumbar lordosis area, since most of the load is directed to it.

For the same reason, you can not do it by jerks. Also on this simulator you can perform a static dynamic exercise. The Roman chair in this version of the press development serves more to the support of the shoulder blade area and the handhold. The basis of the movement is the lifting of the legs from a reclining position with a gradual transition to tearing off the pelvic area from the surface and becoming on the scapula. In this case, the main role of the equilibrium regulator is played by the hands. Naturally, this is a very difficult exercise. Roman chair for this purpose can only be used by a very experienced athlete with well developed muscles not only of the abdominal region, but also of the whole torso, and especially of the musculature of the shoulder girdle. Thus, with the help of the above simulator, it is possible to work out the press in three different modes - from the simplest twisting to the complex lifting of the body.