A beautiful body has always attracted the views of others and makes us more confident. For the harmonious development of muscles and external aesthetic have to work comprehensively. And today we will tell you about one effective exercise for the press.
The functional purpose of the exercise
The stomach is a problematic area for both women and men. It is in this region, at most, delayed the accumulated body fat. And in the difficult struggle for the correct settings, people will flock to gyms.
Perhaps in any of them you run into a trainer called “the Roman chair”. Due to the outwardly simple form (it looks like a incline bench with locking mechanism for the legs) trainer immediately attracts the attention of newcomers. However, it is designed to perform various types of twisting related to the average level of difficulty. Therefore, it is important to thoroughly understand the purpose and technique of performing these exercises.
Crunches on a Roman chair are stand-alone exercises, that is directly involve only a specific group of abdominal muscles. Best worked the rectus abdominis is the primary. If you use different variations of twists can be included, and secondary muscles – oblique.
Twisting and slimming
Who would like a flat tummy or six pack abs? That’s why we “sweat” in the gym. But not so simple. You cannot lose fat only in one certain place. Fat mass leaves the whole body in proportion, of the problem areas (such as abdomen) – last.
You shook the press and expect a flat stomach? In vain, because twisting is not intended for fat burning. They allow you to increase your muscle mass, which is under the fat layer and are often visually only adds extra inches in the waist.
For weight loss still need to adhere to proper nutrition and a comprehensive cardio and fat-burning workouts.
Adhering to the correct technique of performing sit-UPS, you will avoid unnecessary injuries and get the maximum effect from this exercise.
Consider the classic option:
When performing exercises follow back. It should be straight, not rounded and do not bend and put pressure on the head. Rise occurs only with the help of abdominal muscles of the abdomen. Help feet.
In one approach it is necessary to do 15-20 repetitions. Training – 3 or 4 sets with a short break.
If the muscles would get used to it, it can be increased by additional weights, number of repetitions and approaches, or to resort to a more complex variant of execution.
Variations of crunches on a Roman chair
Despite the fact that the trainer is not modified, and all models are identical and have a narrow focus (only the elaboration of the abdominal muscles), there are many types of twists. They all have their features:
Technique is the same as in the classic version, only when lowering the body we do not touch the bench, and hang a few inches above her. Fixate for a few seconds and then rise up on the exhale.
This option is great for advanced athletes and allows to increase the load qualitatively, not quantitatively.
The positive and negative aspects
Crunches on a Roman chair is a very affordable and effective exercises. Among its advantages are:
Exercise is contraindicated in injuries and diseases of the spine, as well as people with excess weight more than 10 kg.
Consult with doctors and coach.
Summing up, here are a few General recommendations:
Be healthy and beautiful.