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Are you looking to upgrade your fitness regime? Or want to improve your posture? Consider working on Roman chair equipment. It is one piece of equipment that will help you in building a strong core. If you are someone who has back pain and issues related to your back, you need not have to worry anymore just start exercising on this fitness equipment and it will help you to alleviate the issue easily. It is recommended by physical therapists to their patients to correct their posture and to get rid of back pain.
Roman Chair exercises are the best known exercising tools for hyperextensions, that is your back extension exercise. That is why the equipment is known as a hyperextension bench that lets you work on your entire body effectively.
The roman chair exercise will help you to have a toned and strong body that will benefit you in the long run and have better health. In this article, we will discuss all the benefits and which are the roman chair exercises that can help you to build a strong core. So keep reading and find out more.
Benefits of Roman Chair Exercise
1. Improves Core Strength
Roman chair exercise helps to build your core strength and strengthens your core muscles in the best way possible. While performing daily activities one thing that you need is to have a strong core as it is beneficial and helps with stamina. When you have a strong core it helps your body to function properly and that is essential for you.
When you have a stronger core it helps to diminish and reduce back pain, and spinal issues and is said to be more effective than resistance training. It benefits you in the long run. For strengthening of muscles focusing on your back extensions are ideal and a Roman chair exercise is a great tool for achieving upright core strength that promises the best results.
2. Helps with lower back pain
Due to challenging times because of the pandemic, most of us have spent hours sitting in one position and working, and before that, because of our busy lifestyle, we used to sit in a bad posture at workplaces for hours. Now many of you are working from home and just working on your computer is taking a toll on your back, which at times we may not notice. After a certain time when the back starts aching, that is when we notice it because it is a result of weak abs and sitting in a bad posture
Preventing such issues related to back is necessary today. So when you practice back extensions exercise it helps alleviate the back pain issue. Take help from a professional when you are beginning with the exercise as they can guide you and save you from injuries, make sure to consult your doctor when you face back pain before getting on exercising.
3. Improves your posture
The muscles that determine your posture are known as Postural muscles. You have deep muscles for core stability in your back, abdomen, and pelvis. These are the muscles that work together to improve your posture and build the core muscles. So if you want to maintain a good posture you need to have strong postural muscles firstly.
That is why doing back extensions on a Roman chair on a regular basis will help you stretch out and effectively work on your lower back muscles. So one needs to have a strong core and a strong back to enhance and improve your posture.
4. Shape your glutes
Incorporating regular workouts on Roman chairs will ensure to have toned, and well-built glutes. To have a well-toned buttock, in the opposite direction lie on the bench and perform reverse hypers that will help you to successfully target your glutes well. A quick tip to get even better results, you can use ankle weights to add more resistance to your workout.
Of course, you need to have the patience to see results and that is why do not overwork yourself. Do what your body can take in and work on improving under professional guidance. There can be a great chance of severe muscle injury if work out is not performed with proper guidance and supervision.
5. Improves Back Extension Endurance
A good back endurance is great for your back and core. It has many advantages, especially for those who are professional athletes or fighters. But it is not only for them that they need to have a stronger back, so working on a roman chair will help you to improve your back extension endurance and benefit you with the growing age. Research (R) has shown proof that performing hyperextensions on Roman chairs has proven to increase the endurance of your back muscles. So now you know how beneficial it is for your back endurance.
Roman Chair Exercises to Strengthen Your Core
Here are some of the roman chair exercises which help you to strengthen your core, follow them to have an effective workout.
1. Roman Chair Back Extension
The back extension is a great exercise to strengthen your lower back, glutes, and your spine muscles. As you know Roman chair back extensions help you to alleviate lower back pain, improve your posture, and build endurance.
Steps to do Back Extension
- Start by getting on the back extension bench in a position where your face is in the downward position and your hips on the pad. Allow your ankles to secure with ankle support.
- Now, while performing keep your hands on your waist or behind your neck
- You need to lift your body without any momentum
- With a straight back, lower your torso as much as possible till you feel comfortable.
- Squeeze your glutes and repeat.
2. Weighted Hyperextension Exercise
The exercise is the same as the above but you need to add some weights, maybe a plate or kettlebell while performing. This is an advanced version so only do it if you can under the supervision of a trainer.
Steps to perform Weighted Hyperextension exercise on The Roman Chair
- Get on the extension bench in a position where your face is in the downward position and your hips on the pad. Allow your ankles to secure with ankle support.
- Now, while performing hold your weights
- You can hold a plate or a kettlebell, make sure to not use a weight that you cannot handle
- Now when you have to lift your body, lift the weights as well
- Do both in synchronization
- With a straight back, lower your torso as much as possible till you feel comfortable.
- Squeeze your glutes and repeat.
3. Roman Chair Sit-ups
To strengthen your abs, Roman chair sit-ups are the best option. You can use this chair for leg lifts and crunch, they target both upper and lower abs.
Steps to perform Sit-ups on the Roman chair
- Carefully sit on the seat of the chair and secure your legs between the rollers.
- Now you can keep your hands crossed or may even keep it behind your head.
- Keep your back straight and lower yourself.
- Only go to a level lower till you are comfortable or you may injure yourself
- With the support of your abs pull yourself up in the same motion.
- Repeat and perform in the correct manner to avoid back pain
4. Roman Chairside bends
Side bends in the popular and most common exercise performed on a Roman chair. Side bends exercise targets the muscles on the sides of your abdominal wall that are your obliques. It tones the obliques and gives them the best shape.
Steps to perform the side bends
- Get on the exercise machine and lie on the side, secure your feet between the leg rollers.
- Now when you perform keep your hands behind your head or on your waist.
- Comfortably and slowly lower your torso as much as you can while keeping your back straight on the bench.
- Raise your body from the side and focus on your obliques
- Now do the same on the other side and repeat the steps.
5. Weighted Side Bend
The weighted side bend exercise is the same as the previous side bends but you need to add weight to this one by holding a dumbbell. Do this under the supervision of the trainer as you may need assistance at the beginning
Steps to perform Weighted side bends
- Get on the exercise machine and lie on the side, secure your feet between the leg rollers.
- Now when you perform you need to hold your weight, that is a dumbbell.
- While keeping your back straight on the bench slowly lower your torso as much as you can comfortably along with the dumbbell
- Raise your body from the side while holding the weight and focus on your obliques
- Now do the same on the other side and repeat the steps.
6. Roman chair twists
The Russian Twist is an advanced workout that enhances effective movements and targets your obliques.
Steps to perform Roman chair twists
- Get on the seat of the bench of a roman chair and secure your feet between the ankle pads.
- Now you need to lean back until your torso is at a 60 degrees angle to the ground.
- Try to keep your back straight.
- Now you must twist your torso to the sides.
- Do the same on the other side and repeat.
7. Incline push-ups
Roman chair exercise equipment comes with dip bars that you can use to do the inclined push-ups exercise with. As such, incline push-ups target your chest’s lower parts to be particular. This is much easier than any weighted exercise
Steps to perform Incline push-ups on the Roman chair
- Use your grip to hold the handles and stand facing the bench.
- Keep your arm straight and keep your elbows unlocked.
- Now, keep your body and feet straight and align them together.
- While getting closer to the edge of the Roman chair you need to bend your elbows towards your lower chest. Inhale while doing this.
- Push your body away till you have your elbows extended.
- Repeat the process and perform by an increasing number of sets and reps for more resistance. This step can be done by athletes.
Conclusion
Using a Roman Chair has tons of benefits and is great to build your lower body strength. It is a complete overall body exercise in one piece of equipment which is great if you want to build it.
Also, people with back pain can benefit from this and make use of it to alleviate the pain. Hope this post has helped you to understand how to perform the exercises and the benefits of using a Roman chair. Thank you for reading.
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