Roman chair Some people are familiar with the prone position, but the Roman chair prone position is still good, and there are many things to pay attention to in the Roman chair prone position, but most people No one knows the correct way to do the Roman chair prone position, but of course some people do. So, what is the correct way to do the Roman chair prone push-up? Let’s find out together below.
The correct way to do prone and straight up on a Roman chair
When we do a waist exercise such as the Roman chair push-up, we first start by fixing the body. In order to prevent the body from slipping in the front when doing the movement, the back baffle is fixed at the upper end of the ankle joint. We move the body forward When leaning down, the body can be fixed very stably.
Then put the baffle in front of our body smoothly on our thigh. If it is too low, it will affect the entire strength. If it is too high, it will affect the range of the exercise. Fix the lower part. Place your thighs on the two pads, then lower your body, bend your entire spine, including your head slightly lower, then straighten your body, and slowly lower it until your body is close to being completely straight. .
Many people will do this movement in a very large range. If your lower back is very healthy, then you know that you can do it within a safe range, but it is often very dangerous for many people. One option, because the waist exercises may be less than the abdominal exercises most of the time, so if you can only complete ten times, then we will do ten exercises to straighten the body. After two or three times, the muscles may be tight and swollen. It feels like you can relax your waist and abdomen after doing it.
Roman chair push-up exercises which muscles
1. Waist and abdominal muscles
Because when completing the prone and push-up action, we need to use a lot of waist and abdominal strength to ensure that our body can leave the surface, so that our body can complete the push-up action upward. This action is somewhat difficult, especially requiring abdominal strength. Only friends with a certain foundation can complete it.
2. Buttocks muscles
Although our buttocks always seem to be forbidden when doing this action, because the buttocks are an important turning point connecting the upper body and lower body, so when we do prone push-ups, our gluteal musclesThe meat is in a tightened state, so that our buttocks can lift our buttocks.
3. Back muscles
When we perform push-ups, only our lower body can contact the surface, and our upper body always needs to be able to leave the surface. At this time, when our back is lifted upward, the back is expanded, and the back also needs to exert force so that our body can maintain balance and leave the ground. In this way, the use of back strength is essential. This can exercise the back muscles.