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If you are looking to lead an active lifestyle daily, a roman chair will definitely keep you healthy with a full-body workout. These are special chairs that allow the user to strengthen their back and the core muscles as well. Roman chairs present interesting challenges in terms of operation which greatly allows you to boost stability, posture, and stability. These are excellent chairs that will get your muscles running and feeling rejuvenated as you enjoy a break from the conventional chair or couches.
A roman chair is arguably among the compact pieces of equipment that one can add to their home gyms. These chairs are waist-high gym devices that have a padded seat with cushioned leg rolls. Precisely, if you are simply getting started on purchasing home gym equipment, you should consider getting your hands on this one first. The roman chair is commonly referred to as a hyperextension bench which has several uses in the gym. Precisely, roman chairs allow you to easily exercise the whole back muscles which include the lower back, hamstrings, glutes, and core.
Who Should Use A Roman Chair?
Roman chairs are a good choice for newbies who are looking to make that shift from their sedentary to active lifestyles. With a roman chair, you will not have to struggle with lifting heavy weights or using your time trekking to the gym from home and back at least 3-4 times every week. According to most people leading sedentary lifestyles, back issues are so common.
For that reason, you should start off by working out on this specific exercise. From that point, you can proceed to hold lightweight dumbbells or small plates as you exercise. This is what helps to increase the workout intensity. Roman chairs have also been used to ease body fatigue, and tension and also improve posture.
How to Use Roman Chair In The Right Ways
These chairs are best used for hyperextension exercises. To perform that, you need to lie facing down on your roman chair. Make sure that your ankles have been nestled under the machine’s footrests. At that position, bring the bench down to ensure that the padded top hits your waist. This will allow you to easily lay the thighs on it and leave the top half of the body free to easily bend back and forward with no restriction.
Try to slowly lower and raise the upper body and do repetitions as you feel comfortable. That kind of exercise will not only focus on your back but also on your oblique and abdominals too. You can as well lie facing forward on your roman chair to perform leg curls or raises as well as side sit-ups. For side and hip work, extend side to side and slim down the waistline.
Benefits of Using A Roman Chair
Strengthens the core- we agree that in most instances, roman chairs are meant for back hyperextensions. It can however be used for different abdominal exercises. With a roman chair, it is easy to target the obliques and abs just directly when you perform twists or sit-ups. You can play around with the intensity by holding extra weight as you perform the exercises.
Helps to build up your legs- when you adjust the motion range on your back exercise, you put more focus on the glutes and the hamstrings. Performing this requires you to go as low as possible and stop right before the upper body gets in line with the lower body. The equipment helps to improve fitness levels, get the user toned up and help them raise their endurance.
A solution for back pains- people suffer from back pains especially the ones who lead a sedentary lifestyle. All the same, with a few back extensions using the roman chair at least thrice a week, you will see changes. To achieve this, however, ensure to go as low as possible and go up till you feel that the lower back is doing the job. The movements should be slow and controlled without swinging the body.
Posture improvement- a poor posture is not just determined by your weak back muscles but by weak core muscles too. Luckily, roman chairs allow you to easily improve these muscles. Consequently, you will get into a better posture.
This is a compact piece of equipment- roman chairs are compact in nature which means that they will easily fit in most home gyms. Whether you have the entire garage as a gym space or you have just a small space in your room to spare, be sure that roman chairs will use very little of that space.
How To Choose The Best Roman Chair
- Weight Capacity
Before you can set your eyes on the price tag of any roman chair for your home gym, the first important thing to do is to ascertain that it will support your weight. Most of these pieces of equipment will trade off the weight capacity for a cheap price tag. The weight rating should be clearly indicated on the machine to allow the buyer to make a decisive choice. Ideally, you want a roman chair that will comfortably support your body weight. Please keep in mind that these kinds of exercises similarly require you to lift extra weights. When settling for a certain weight capacity, therefore, make sure that you keep the extra weight in mind as well.
This is also another important factor that should determine what roman chair to buy. Ideally, you are better placed with a roman chair that allows you to adjust its angle and height. By height, we are referring to the distance between its feet pad and the hip pad. In most instances, you will find models that only offer one of these adjustments. Your best pick would be the one that matches your own height. This is the model that allows you to easily set the intensity by simply adjusting the angle. Remember that not all Roman chairs allow you to perform sit-ups simply because they lack the adjustment feature. You have to keep an eye on that, for that matter.
- Built Quality
This is yet another important factor that you need to consider when choosing a roman chair. You definitely want to get a chair that uses quality materials in its construction. In this case, everything will prove to be very important. Have a look at the frame and the padding as well as the adjustment pins. All these ought to be quality materials since that directly impacts the safety of the tool as well as its durability. Still on that, the quality of the welding is worth looking at as well. We are sure that you wouldn’t want a roman chair that breaks after a few uses.
- Material & Design
Again, what your bench has been made from will form a point of concern with time. If you like working out at least every day, you need to settle for a roman chair featuring a strong steel frame. You need to learn that wear and tear will definitely happen on your roman chairs. All the same, having a bench breaking on you after just a few uses is frustrating. Again, it is very disheartening to learn that you will be performing the weight-bearing exercises on a machine that isn’t strong enough to support the movements. With that in mind, make sure to choose a roman chair that will best suit your needs.
Before everything else, you will definitely want something that is safe for you to use. For that matter, you must ensure that your roman chair easily fits your height and effectively supports your body weight without having to wiggle around. You also need to remember that you will, at times, have to use additional weights. When thinking of the weight capacity of the equipment, take that into account as well. Ideally, heavy machines prove to be more stable as compared to light ones. Still on safety, it is good to settle for those machines with suction cups on the legs. These will help to eliminate any wobbling when the tool is in use.
Roman Chair Tips That Will Maximize Your Results
- Focus on your back as that helps to keep your core tight and the back flat. This way, you experience hyperextension benefits.
- Add extra weight to increase resistance. So long as you add weights you are comfortable with, you will discover better results within a very short time.
- Move slowly to ensure that you are in control of the movements. This will get you less worried about injuries that could hinder your routine.
- Take breaks if need be especially if you are a beginner. Note that hyperextension movements could cause lightheadedness which makes it necessary to break in between.