The Roman Chair Leg Raise is actually a relatively stable hanging leg raise. For people with insufficient arm and shoulder strength, this is a more effective way to exercise the lower abdomen.
Target muscles: Lower rectus abdominis (lower abdomen)
Action essentials:
1. Preparation posture: The body is very stable and fixed on the hanging leg raising machine. It is required to hold the handle tightly with both hands, the upper body is pressed against the backrest, the eyes are straight ahead, the abdomen is raised and the chest is raised, the legs are brought together and vertically downward, and the tops of the feet are straight.
2. Action process: quickly lift your legs to a position level with the ground, stay for 1-2 seconds, and then slowly lower them to the original position. Be sure to rise quickly and return slowly to keep the abdominal muscles Stay in a tense state for better results. Then do it again and again.
3. Pay attention to breathing during the movement: take a deep breath, exhale when raising the legs, and exhale the entire breath at the end of the movement. Inhale when your legs are lowered and restored. When the movement returns to the starting position,Take a full breath before practicing the next movement.
Notes:
1. Do not move your upper body during the movement Leave the backrest, otherwise the back muscles will take advantage of the force, especially the erector spinae muscles in the waist, which means that the back muscles are also participating in the entire leg-raising action at this time, thereby reducing the pressure on the abdominal muscles. This also greatly affects the effect of exercising abdominal muscles. Therefore, the more you feel that your abdominal muscles are weak, the more you need to ensure that your movements are standard. Even if you can only lift a few at a time, don't rely on other parts of the body to move.
2. You can perform 3-4 groups each time, and each group must reach failure. Practice three times a week at the beginning. After two months of practice, you can increase it to five times a week, and the exercise effect will be better.
3. The leg-raising action of the Roman chair is mainly for the exercise of the lower abdomen. If after practicing for a period of time, the legs are raised higher and can even touch the chest, then the entire abdominal muscles will be involved. Exercise, the upper abdomen will also get a good exercise effect.
