Simulators for the press and the best exercise: a Roman chair
Sometimes a person doing fitness is looking forthe adaptation in an exercise room, allowing to make for muscles of a stomach the best exercise. Roman chair is one of the few simulators with which you can perform a full-time lesson, including the development of the press from different angles. However, the number of exercises available on it has several options. Let's consider the most productive of them.
The most popular movement available formost visitors to the gym on the simulator "Roman chair", - an exercise "twisting". In order to properly perform it, you must first take the initial 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.
From the height of the lift of the knee jointsThe 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. In the course of the "twisting" exercise, it is necessary 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 by reducing the abdominal muscles. Then you also need to slowly return to the starting position and do the specified number of repetitions.
The main advantage of the above motionis 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 rod, pressed to the back of the head.
In this simulator you can perform not onlydynamic, 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 entire torso, and especially of the musculature of the shoulder girdle. Thus, using the above simulator, you can work out the press in three different modes - from the simplest twisting to the complex lifting of the body.