The Roman chair curl is a comfortable and effective upper abdominal exercise. This simulator eliminates unnecessary stress on the hip flexors and lower back muscles, so the main load goes exactly to the abdominal muscles.
Instructions
Step 1
The Roman chair is a special bench with footrests. This simulator targets the upper abdomen. Twisting on a Roman chair develops strength and sharpens the shape of the upper "cubes".
Step 2
Sit on a Roman chair. Place the pelvis completely on the seat, making sure that the buttocks do not protrude beyond the edge of the seat. Get your legs under the special stops, you can first adjust them to your height. Cross your arms over your chest or put your hands behind your head and lock them in a "lock", depending on your level of training.
Step 3
Take a deep breath, hold your breath, and lower your torso slightly below your hips. Do a forward twist: with the effort of the abdominal muscles, lift your head and shoulders from the starting position forward by 30-60 °. You can raise your torso to a perpendicular position if you find it difficult to work with a weight.
Step 4
Exhale through the hardest part of the climb. At the highest point of the exercise, pause briefly and statically tense the muscles. Exhale completely and return to the starting position. This is one repetition.
Step 5
The amplitude of movement in a Roman chair, unlike similar exercises on the floor, turns regular crunches into a serious test for the abdominal muscles. Therefore, additional weights in the form of "pancakes" or dumbbells can not be used. Additional burdening can lead to the fact that the hip flexor muscles take over the main load, and the abdominal muscles remain unused.
