Roman Chair Exercises and Benefits

In this article, we will talk about roman chair workout. You will learn the benefits of using roman chair. And we will show some roman chair exercises for abs. We are pretty sure that you will enjoy roman chair workout for abs.

The Roman chair is an of exercise tool. Its main target is the lower back. But it allows you to work on abs, glutes, and hamstrings also.

Benefits of Roman Using Chair

Posture Improvement

Do you spend a lot of times in front of the computer or television? Have you noticed you don’t have the best posture? Not having proper posture is natural. It results from sitting too much. It means the muscles of your lower back are weak. You need strong lower back and core for proper posture. Back extension is what you need to fix this problem. And you can use a roman chair to do the job. Proper posture is not only for sitting. It also gives you benefits for your other physical and mental health.

Back Pain Elimination

Back pain disrupts usual movements and attention. Thus, it can ruin your daily life. Do you have back pain? Yes? Do you know the reason for it? the reason is weak lower back and abs. The roman chair is very good for curing back pain. Using this tool, you can get rid of back pain from home. Of course, you must consult your doctor if you have back pain. But, once the doctor gives you green signal, roman chair is your cure.

Advance Defense

Maybe you do not have any back pain yet. But you can have it at any time. No one knows. You can sustain hernia at any time too. Like back pain, hernia too results from weak abs and lower back. You don’t have these problems yet. But your weak abs and lower back can get you there. It is always good to be safe than sorry. You should stay ahead of the game. If you get your abs and lower back straight now, you can prevent those problems. And, for this purpose, the hyperextension workout on the roman chair is the best.

Full Body Training

The lower back is the primary target of the hyperextension workout. But it works on the secondary muscles also. It covers the entire back, neck, and shoulders. The workout includes glutes and legs also. But, it does not stop here. Hyperextension workout is not the only option. You can use roman chair to perform some other workouts. It allows you to perform almost all the workouts you can do with a sit up bench. You can do crunches, sit ups, and leg raises. And it allows knee raises and twists. So, you can use a roman chair for your full body workout.

Versatility

The roman chair is good for home and gym. It doesn’t matter if you are an amateur or pro; it is for you. This tool is suitable for all sizes and ages. So, it is good for all members of your family. Some of the roman chairs give you plural difficulty levels. Many models come with foldable feature. But the machine itself is a small one. Thus, you can work out in a very small area. Also, it is easy to store. In one sentence, it is versatile tool in the literal sense.

Anatomy of Roman Chair

To know how to use roman chair, you should know the basic build of this instrument. The basic parts of a roman chair are as follows:

  1. Frame: Roman chair is a one-frame equipment. The frame holds all other parts. There is no loose part in this tool.
  2. Seat: The location of the seat is the central part of the machine. It can be flat or declined, but no back rest. You can sit on your buttock and lean backward. Also, you can flip over and rest on your upper thighs to lean forward.
  3. Ankle Lockers: There is a pair of ankle lockers attached to the frame. They allow you to lock your ankles at the front and back joints. The purpose of this locking is to isolate your legs.

Roman Chair Workouts

You can use roman chair for many workouts. Here are 3 for guidance.

1. Hyperextensions

  • Step 1: Position the pads in line with each other.
  • Step 2: Lie on your upper thighs on the seat. Extend your legs all the way.
  • Step 3: Slide your ankles under the ankle lockers. So, you lock your legs by the back joints of your ankles.
  • Step 4: Extend your upper body to make a straight line from the back of your head to heels.
  • Step 5: Fold your arms at the elbows and place your hands on your chest. This is the starting position.
  • Step 6: Bend down as low as you can go.
  • Step 7: Come back to the starting position. This completes one rep.

2. Hyperextension Twist

  • Step 1: Position the pads in line with each other.
  • Step 2: Lie on your upper thighs on the seat. Extend your legs all the way.
  • Step 3: Slide your ankles under the ankle lockers. So, you lock your legs by the back joints of your ankles.
  • Step 4: Extend your upper body to make a straight line from the back of your head to heels.
  • Step 5: Fold your arms at the elbows and place your hands behind your ears. The finger tips are touching the head area behind the ears. This is the starting position.
  • Step 6: Bend down as low as you can go. And twist your body from left to right as much as you can.
  • Step 7: Come back to the starting position.
  • Step 8: Again, bend down and twist your body from right to left to the fullest extent.
  • Step 9: Come back to the starting position to complete a rep.

3. Body Twist

  • Step 1: Position the pads in line with each other.
  • Step 2: Sit on your buttock on the seat. Extend your legs straight all the way.
  • Step 3: Slide your ankles under the ankle lockers. So, you lock your legs by the front joints of your ankles.
  • Step 4: Sit straight upright.
  • Step 5: Fold your arms at the elbows and place your hands on your chest. This is the starting position.
  • Step 6: Keeping your back straight, start leaning backward. Use your ab muscles to control the leaning. As you are leaning, twist your body from left to right to left to right motion. In doing so, use your spine as the axis of twist. Lean as far as you can. But make sure not to relieve your ab muscles from work at any moment.
  • Step 7: Continue the twist and come back to the starting position. This completes one rep.

Conclusion

The topmost duty of a roman chair is to take care your lower back. But it is no less than a sit up machine. Thus, it takes care your abs and midsection too. It is an instrument for your total fitness. We have informed you the benefits you get from roman chair. And we have showed 3 workouts you can do with it. Master on these 3 and use them as your guidance. They will teach you how to use a roman chair. Then you can use this instrument to perform many workouts.

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