Roman chair exercise machine: lifting the torso, abs, exercises

The Roman bench is a specialized exercise machine for pumping the abdominal muscles, as well as the oblique abdominal muscles. The range of exercises that this machine allows you to perform is very wide, but all of them are somehow related to twisting the body. A distinctive feature is that crunches on a Roman bench allow you to evenly pump the entire surface of the abdominal press, while turning the body in the final phase of the movement will still “catch” the oblique muscles.

High functionality is not the only distinctive feature of this exercise; it also differs in that the bench allows you to fix the position of the body in a position where the load falls only on the abdominal muscles, which distinguishes it favorably from crunches on the floor. It is true that incorrect technique can cause injury if the athlete leans too far back, but this is easily avoided.

The Roman bench is second only to leg raises in the intensity and focus of the load. But lifting is still a more highly specialized exercise that specifically “bombs” the lower abdominal region, and for girls during menstruation, doing this is not only difficult, but also harmful. Therefore, during such periods it is advisable to reduce the intensity of training, then these more “basic” exercises come into play.

Structure made of profile pipes

Let's try to figure out how to make a Roman chair with your own hands. First of all, you need to decide on the type of structure; it can be metal or wood. The first option is more reliable and aesthetic, and the second is easier to manufacture and budget-friendly.

To assemble a simulator from profile pipes, you need to draw up or select a suitable drawing. At the same time, the dimensions of the structure can be changed in accordance with your wishes and the anatomical characteristics of the athlete. However, it is important to maintain the proportions of the product and ensure its stability and reliability.

To work, you will need a hacksaw or grinder, an electric drill, and a screwdriver. In addition, a master cannot do without knowledge of the basics of metal cutting and welding. If such knowledge is not available, then it is advisable to order the design parts from pipe suppliers already cut. And the parts of the product can be fastened using screws.

When the dimensions of the future simulator are determined, you need to calculate the required amount of materials. The master will need:

1. Standard steel pipes, preferably square, with a cross section of 50x50x4 mm. The main parts of the structure are made from them:

• a stand, which is assembled from two pipes 500 mm long and one pipe 1000 mm, located between the first two pipes;
• stand for footrest (length – 350 mm);
• support for the back (its length is equal to the length of the board);
• stand for the back (its length is determined by the degree of inclination of the board and is calculated taking into account the fact that the height of the top point of the structure is 700 mm from the floor).

1. Wooden board for seat. The recommended size is 130x30 cm. For maximum ease of use of the chair, the board can be upholstered with leatherette, placing foam rubber or fabric under it. In this case, the seat should not be too soft.
2. Round tube for foot rolls, approximately 390-400 mm long: 170+170 (length of two rolls) + 50 (width of the post to which the support tube is attached). The pipe must be covered with foam rubber and leatherette, and then attached perpendicular to the base of the structure.
3. Fastening elements: screws, nuts and fasteners ensuring the connection of the seat with the support pipe. It is recommended to make fastenings from rectangular and triangular plates by welding. They are welded to a pipe that serves as a support for the seat, and then the back of the chair is attached to them using screws and nuts. All other parts of the product can be connected to each other by welding or using metal corners, screws and nuts.

If the chair is made correctly, it will last for many years, but such a product will not be the cheapest. It is only slightly inferior in price to a ready-made simulator. If a master wants to make a truly budget product, then it is better for him to give preference to a wooden structure.

What is a Roman chair?

The Roman chair is a simulator, the purpose of which is to give relief to the muscles of the abdominal cavity, lower back, outer and inner thighs, as well as the gluteal muscles. The modern version consists of a bench located on an incline and equipped with bolsters that allow you to comfortably fix your legs. More expensive models make it possible to customize the exercise as much as possible by adjusting the inclination of the bench, as well as pulling the legs towards the body. Let's look at how to make a Roman chair with your own hands: drawings and dimensions of the structure.

Roman bench - diagram

• Keep your feet firmly planted so you don't lose your balance while performing crunches.
• Place your hands behind your head, on your chest or forehead, and then lean back, but do not arch your back; on the contrary, your body should be permanently slightly twisted.
• At the bottom point, the abs should still be tense; from this point, begin to twist your body upward as if you were trying to hit yourself in the groin with your forehead.
• At the top point, the body should be twisted so that you feel maximum tension in the abdominal muscles.
• From the point of peak contraction, lean back again, continuing to support the body with the abdominal muscles, not the back.

Roman chair. Design and application. Exercises and how to choose

A beautiful flat stomach, preferably with a six-pack, is the dream of many people. Some people go on a diet, wanting to get rid of their bulging belly without much effort, but this doesn’t help much. To achieve good results, you must combine proper nutrition with exercise. Exercise machines, in particular a Roman chair, will help you find the desired parameters.

Design

The Roman Chair exercise machine is a type of strength device. It is designed to perform a variety of exercises aimed at pumping the lower and middle parts of the body with resistance in the form of its own weight.

The device is a structure made of steel pipes with a rectangular cross-section with thick walls. It looks like a bench located on a metal frame with bolsters for the legs.

The main purpose of the device is to pump up the abdominal muscles and oblique abdominal muscles. At the same time, the design allows it to be used to work other parts of the body, depending on the position. In addition to strength training, it is successfully used in fitness and to maintain muscle tone.

Some variations of the exercise machine have an adjustable back, which allows people with different physical shapes to exercise on the machine. The rollers, which are designed to hold the athlete’s legs and body in the selected position, are located on an adjustable axis, and therefore the device is suitable for training people of different heights.

It is possible to change the angle of the seat using a bearing unit. The angle of the backrest can vary from 0 to 30 degrees to the surface. This allows athletes with different levels of training to train.

Increased structural strength is achieved through the use of radial bends and roundings on the frame. The equipment is safe and can be used both in the gym and at home. To make the exercises more effective, additional weight is used, for example, dumbbells.

Purpose

This machine pumps the abdominal muscles by raising the torso to the knees. To achieve a better result, lifting the body can be done with twisting.

The design also allows you to raise your legs towards your body, which can also be done with crunches. Regular lifting helps develop the rectus abdominis muscle, while crunches help develop the oblique abdominal muscles.

The leg rollers firmly hold the legs in the desired position, which makes it possible to raise the body straight, i.e. face up and in reverse, i.e. facing the floor. The variable angle of the backrest allows athletes with different levels of training to exercise, and therefore the device is suitable for exercise by adults and children.

Benefits of using a simulator

Exercising on a simulator increases the effectiveness of training. Of course, you can practice by lifting your body from the floor or even through a regular bench, catching your legs on something, as you did in childhood. However, the comfort and convenience of a device specially designed for this will make classes more effective.

The benefits of exercising on this device also include:

• Preparing the spine and joints for the intense loads that accompany basic exercises (squats, pull-ups, presses, etc.) will help prevent injuries.
• The Roman chair improves your posture, which has a better effect on how others perceive your appearance, pumped-up pectoral muscles and abs.
• Training on the simulator strengthens the spine and makes it more flexible. And the spinal column is, in fact, a large joint, the condition of which affects the functioning of all other parts of the body.

How to exercise

The main exercise on this device is lifting the body at an angle to a horizontal surface. The effectiveness of classes depends on the correct execution.

In order to do it correctly, you must:

• Sit on a Roman chair. In this case, the buttocks should not hang over the edges of the bench.
• Hug yourself by the shoulders or cross your arms over your chest, hooking your ankles into the bolsters.
• Inhale, hold your breath and lower your torso below the level of the seat, leaning back.
• Exhale and rise 30-60 degrees. In the initial stages of training, it can be difficult to keep your body weighted. In this case, you can raise your torso at an angle of up to 90 degrees.

To achieve better results, exercises are performed at a slow pace.

Some tips

The result of the exercises depends on the correct technique. At the same time, when working out in the gym, a trainer monitors this, and when training independently:

• The body should be lowered so that the back arches in the lumbar region. This helps stretch the abdominal muscles, making them more elastic, which will subsequently allow them to be strained more strongly.
• At the same time, you should not lower your back very low, especially if you have weak back and abdominal muscles, as this can lead to injury.
• When lifting your body, be sure to round your back. This will help develop the spine and strengthen the connections between the discs.
• For the correct execution of the exercises, the position of the pelvis on the seat is of great importance. He should rest fully on the bench. This will make it easier for you to lift your body and round your back. The load in this position is directed to the upper part of the abdominal muscles, which is what is required. When your buttocks hang from the seat, the load is distributed between the hip flexors and lower abs. This is generally not bad, but can lead to injury later.
• When training with additional weight, you should not use objects that are too heavy. Due to the increased amplitude, the difficulty of performing exercises increases compared to simple lifts of the torso on the floor, and massive dumbbells or barbell plates can make training completely impossible, especially for beginners.

Anatomy

The Roman bench pumps up the most coveted muscle, about which there are legends. The main legend is that the abs consists of various muscles while, in fact, the abs is one solid muscle surrounded by tendons. Another legend says that pumping up your abs is necessary in order to lose weight, and this is also not true. But ab training does help pump blood into the abdominal area, which promotes faster catabolism in this area if the athlete is on a weight loss diet and pumps abs at the end of the workout.

The Roman bench allows you to evenly distribute the load on all areas of the abs, which may not be very good, since the lower part of the abs always lags behind the upper, especially in girls. This is related to this. That women have fewer nerve endings in the groin area, which allows them to increase the pain threshold, which, in turn, is necessary for women to give birth to children.

Buying a simulator

Due to its small dimensions and ease of operation, the exercise machine can be purchased for home use. A reliable, high-quality exercise machine will make training safe, effective and comfortable.

How to choose the right trainer?

Among the large range of products, you need to be able to find a really high-quality model.

When choosing a Roman bench, pay attention to several details:

1. Frame. For its manufacture, high-strength steel should be used that will last for more than one year. Chinese models are often made from silumin alloys with a significantly shorter service life.
2. Seat and back upholstery. An excellent material would be high quality synthetic non-slip leather. It should not fade or tear over time. The seams must be neat. It is desirable that the material be hypoallergenic, since the area of ​​its contact with the body during exercise is quite large.
3. Foot rest. The rollers must also have a durable coating. The inner padding is soft enough to prevent bruising after exercise. The emphasis should be comfortable.
4. Frame adjustment. It is desirable to be able to change the angle of the frame and the height of the roller fixation. All regulatory mechanisms should be simple and convenient. The ability to change the height will allow people of different heights to exercise on the machine.
5. Maximum load weight. The weight stated in the equipment passport must be comparable to the weight of the person exercising.

Price

The simplest models can be found starting at $160, while the most advanced can cost $2,000. On average, the price of a Roman chair ranges from 11,000 to 35,000 rubles in various stores. Exercise machines in this category differ in their manufacturers and additional features (additional supports).

Popular manufacturers

There are many companies producing sporting goods.

In our market you can find Roman chairs from:

• Body Solid is an American brand that supplies products for home use and professional use;
• Oxygen is a Taiwanese company specializing in inexpensive but high-quality equipment;
• Kettler – German quality exercise equipment;
• Bronze Gym is a German manufacturer with factories in China and Thailand, specializing in budget and mid-range products;
• Matrix - from the manufacturer Johnson Health Tech Co., offering the best equipment for training. Made in USA-Taiwan.

You can also find other less famous brands. The main thing is the quality of the product, not the brand.

Classification of simulators

A strength trainer in practice is a small structure consisting of a bench with special bolsters that are responsible for securely fixing the legs during exercises. In the factory, durable steel pipes are used to manufacture the simulator. All types of sports units of this type have an adjustable bench, due to which people with completely different physical characteristics can use the exercise machine.

Numerous reviews from athletes confirm that the strength machine helps to significantly improve the condition of the buttocks and hamstrings. Most often, crunches are performed on this simulator to increase the elasticity of the abs. Properly selected exercises allow you to work absolutely all abdominal muscle groups.

A Roman chair with a variable bench angle is made from thick-walled straight-section pipes. This sports unit allows you to perform crunches with smooth turns of the body in an inclined or horizontal position.

Regular training helps to work out the upper and lower abs, making the rectus, oblique and lateral abdominal muscles more elastic and prominent. Many athletes buy a Roman chair for home so they can train at any convenient time.

Today there are several types of these simulators on sale:

• Inclined bench with soft bolsters at the bottom of the structure. To operate this machine correctly, the athlete must position himself so that his feet are securely supported by the bolsters. In this case, it is necessary to take the correct body position so as not to injure the lower back and cervical vertebrae during exercises. To do this, your head and back should be pressed tightly against the bench.
• Bench for abs and hyperextension. The strength simulator is equipped with 2 rollers, which you need to use to move your feet. The design of this sports unit is characterized by the presence of a small seat.
• Bench with adjustable angle and 4 bolsters. To operate this machine safely, the athlete must ensure that the back and back of the head are pressed against the bench. The upper rollers should be located under the knees, and the feet should be placed behind the lower ones.

Regardless of the model, the basic principle of using a strength trainer is to lift the body or legs to strengthen and build muscles. It is best to learn the technique of using the simulator together with a trainer who will show you exactly how to perform the exercises in order to avoid common mistakes.

Roman chair: exercises and number of sets

Twisting the body on a machine is an excellent way to create relief in the muscle fibers of the abdominal muscles, in particular the middle and lower parts. Using a Roman chair, the exercises should be performed in 4-5 approaches, each with at least 25 repetitions. The level of athletic training of a person to exercise on such a simulator must be average or above average.

• Sitting on a bench, raising the body.
• Twisting with turns.
• Lateral lift of the body.

Basic exercises aimed at working the abdominal muscles. The abs on the Roman chair can be worked out and strengthened in the best possible way. On simulators of more modern models, additional use of the muscles of the back, lower extremities and buttocks is possible.

Contraindications

The technique recommended by trainers for performing crunches on a Roman chair is safe in 99% of cases.

But there are still contraindications to the use of this strength simulator:

• Adhesive disease. This is a syndrome caused by the formation of adhesions in the peritoneal cavity as a result of previous diseases.
• Intervertebral hernia. This is one of the consequences of osteochondrosis, which is a protrusion of the intervertebral disc between the vertebral bodies.
• Rheumatism.
• Scoliosis.
• Osteochondrosis.
• Abdominal hernia. This pathology is characterized by the entry of internal organs into the skin-peritoneal pocket, which protrudes beyond the abdominal cavity through an enlarged anatomical (pathological) opening.
• The rehabilitation period after surgery.
• Diseases that are associated with increased intra-abdominal pressure.

Before visiting the gym, professional athletes recommend undergoing a comprehensive examination of the body to make sure there are no contraindications to performing crunches on a Roman chair. Otherwise, there is a risk of complications and further progression of chronic diseases.

In the presence of severe pathologies of the spine and significant age-related changes in the body, it is recommended to refuse to perform hyperextension. Only the attending physician can assess the advisability of using the simulator for rehabilitation purposes.

There is a misconception that hyperextension can provoke deformation of the sacral back. But in practice this is not the case. This kind of pathology can only arise as a result of performing exercises in a sharp, careless manner. In addition, you should not use too heavy dumbbells and athletic discs as weights.

Crunches and sit-ups on an incline bench or Roman chair

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

1. Reading time: 4 min.
2. Crunches or sit-ups?
3. The benefits of abdominal exercises
4. Execution technique

Today we will look at two very similar and very effective abdominal exercises - sit-ups and crunches on an incline bench or Roman chair. There are a lot of variations of these exercise machines, but our task will be to analyze the features and technique of the movement itself, so that being in any gym with any equipment, you can train your abdominal muscles one hundred percent!

Characteristics

How to do a sit-up in a Roman chair

To perform hyperextension, horizontal type exercise machines and a Roman chair for hyperextension, which has an upward slope, are suitable.

1. To perform the exercise, you need to take a position in the machine face down.
2. The heels need to be rested under the bolsters.
3. Keeping your abdominal muscles tense, lower your body down while inhaling, exhale on the reverse movement and return to the starting position using the muscles of the lumbar region.
4. In the starting position, the body should form a straight line. At the top you need to take a short pause. There should be no bend in the lower back.

Crunches

The most common exercises on a strength machine: lateral raise of the body, standard lift of the body while lying on the back, crunches with turns. The final result depends 100% on the correct execution of the exercises. With proper use of the simulator, it is possible to strengthen and work out the abdominal muscles in the best possible way.

Additionally, the muscles of the back, legs and buttocks can be involved, thanks to which you can significantly improve your figure and get rid of extra pounds.

There is a wide variety of crunches. If you correctly combine several exercises, then in the end the abdominal muscles will be subjected to a complex load, due to which the effectiveness of the training will be increased. Twisting has a positive effect on the extensibility of the vertebrae, relieves pain in the joints, and improves the mobility of the musculoskeletal system.

Hyperextension

Roman chair crunches will bring even more benefits if a woman purchases a weighted hoop with spikes and twists it for 15-20 minutes after each workout. Horizontal hyperextension helps improve your figure, when the torso is tilted forward, while the feet are securely fixed with bolsters.

Exercise technique:

1. You need to lie down on the machine bench so that your pelvis is pressed tightly against the bench. The extreme part of the simulator should be located at the bend of the body (slightly below the navel area). The legs should be secured with bolsters.
2. You need to cross your arms behind your head or on your chest. This will make it easier to keep your body straight.
3. The body must be tilted down so that it forms a 90 degree angle with the legs.
4. You need to straighten up smoothly so that your body is in line with your legs.

It is necessary to stay in the starting position for 20-30 seconds. and repeat the exercise again. To achieve a positive result, each workout should include 4-6 sets, each of which consists of 30-40 repetitions.

Variation of hyperextension

Reverse hyperextension is no less popular, in which the load on the back is significantly reduced. This Roman chair exercise technique is often used by women before squats and powerlifts. The risk of spinal injury remains minimal.

The technique of performing reverse hyperextension implies compliance with the following rules:

• You need to lie on the machine bench on your stomach and lower your legs. The reference point should be your own weight.
• It is necessary to fix the position of the body, firmly holding the bench with your palms.
• You need to raise your legs a little and tighten your buttocks and thighs. During the exercise, the muscles should not be relaxed.
• As you exhale, you should raise your legs together until the peak sensation of muscle contraction occurs. It is recommended to focus on the buttocks and thighs.
• In the extreme position, you need to hold for 5 seconds, then smoothly lower your legs to the starting position.

Within 1-2 minutes. you need to do 3 sets of 10-15 repetitions.

If a woman has not previously performed this type of exercise, then she should exercise without weights for the first 2-3 weeks. It is also forbidden to use weights and dumbbells that are too heavy, as otherwise it will be extremely difficult to perform the exercise correctly. You need to remember that quality is more important than quantity.

Reverse hyperextension has received great demand in physical therapy. This is because proper Roman chair exercises help strengthen your back muscles and stretch your spine. Inclined hyperextension is based on the fact that the machine must have an inclined angle relative to the floor.

It is possible to perform the exercise in two techniques at once:

• Hyperextension with a rounded back. This exercise helps improve stretching, increase joint mobility, and strengthen the ligaments of the lower back. Professional athletes recommend strengthening the lower back and spine to always keep muscles toned and reduce the likelihood of developing osteochondrosis and arthritis.

• Hyperextension with back arching. The essence of the exercise is to thoroughly work out the back muscles.

Oblique hyperextension involves twisting at an angle with your legs securely supported by the bolsters of a Roman chair. This exercise perfectly pumps up the buttocks and thighs. Thanks to the adjustable angle of the bench, you can always choose the most suitable degree of load.

Practice shows that the higher the amplitude of the tilt, the more the muscles of the legs and spine are loaded. The muscles will become more prominent if you perform at least 5 sets 3-4 times a week, which should include 25-50 repetitions.

No less effective is lateral hyperextension, which is aimed at working the oblique abdominal muscles. This exercise differs from the classic version in that to pump up the muscles you need to lie on your side. In this case, the hips should rest on the bench, and the legs should be fixed with bolsters.

To achieve a positive result, you need to carefully, slowly bend, bending smoothly at the waist. First, the exercise is done on one side of the body, and then on the other. The workout should consist of 4-6 sets, each with 20-40 repetitions.

Exercises with turns to the right and left

Crunches on a Roman chair help women significantly improve their physical shape, achieve the desired muscle definition and make the silhouette of the figure more refined. The simulator can be used not only by professional athletes, but also by beginners. If you follow the basic exercise technique, positive changes in your appearance can be noticed after just a month of regular exercise.

Thanks to crunches, you can pump up the oblique abdominal muscles well. To do this, sit on the machine bench and, while inhaling, lower your body back (almost to a horizontal position). It is recommended to ensure that the abs are tense at all times.

It is not recommended to lower your body low, as the hip joints will be involved, which poses a risk of back injury. In a horizontal position, you need to stay for 3 seconds, and then you should perform a maximum twist to the knees using the abdominal muscles.

To maximize the use of the oblique abdominal muscles, you need to perform smooth turns of the body during crunches. To do this, you should reach for your right knee with your left elbow, and for your left knee with your right elbow. To maximally work out the rectus abdominis muscles, you will need an assistant who will do this for 3-5 seconds. will put a little pressure on the athlete's shoulders after he lowers his body.

At this moment, you should try to twist in order to achieve maximum abdominal tension. When the body is not completely lowered, 90% of the load falls on the upper abdomen, but the remaining muscles are subject to static load, which only enhances the final effect.

Roman chair at home

At home, exercises can be performed daily. However, you need to remember about safety precautions. No one can back you up at home. Therefore, experts recommend training on a Roman chair only in the gym.

Exercises on a Roman chair help to quickly and effectively pump up your abdominal and back muscles. Training can be done both in the gym and at home. The main thing is to try not to miss classes, do everything correctly and remember safety precautions.

Characteristics of the simulator

Roman chair crunches are increasingly being practiced by women who want to get in shape and ultimately get beautiful abs. A positive effect is achieved by working all muscle groups of the thighs and abdomen. At the same time, the design of the simulator allows it to be used to strengthen other areas of the body (it all depends on the goals). In addition to strength training, the Roman chair is actively used in amateur and professional sports to maintain muscle tone.

Almost all types of strength training equipment have an adjustable back, due to which they can be used by people with different levels of physical fitness. The rollers for holding the legs in the required position are fixed on a special adjustable axis, thanks to which the exercise machine can be used by athletes of different heights. The design of the sports unit allows you to change the inclination of the bench at any time. In this case, the final tilt of the structure can vary within 30 degrees.

During the production of the simulator, radial forces act on the pipes; additionally, specialists perform roundings on the frame, due to which the strength of the structure increases by 60%. The sports unit is absolutely safe, thanks to which it can be used not only in a specialized gym, but also at home. To enhance the final effectiveness of the workout, you can use additional weight.

For example, weights for arms or legs, dumbbells, weighted discs for barbells. At the same time, the simulator has not only positive, but also negative characteristics, which experienced and novice athletes are advised to familiarize themselves with in advance.

Twisting on a Roman chair allows you to make familiar exercises for getting rid of existing fat deposits in the abdominal area more effective. But before you start physical activity, you need to find out from your trainer the main mistakes that beginners most often make. Only in this case will it be possible to eliminate the possibility of injury and improve the condition of the abdominal muscles.

DIY Roman chair: drawings and dimensions

A modern sedentary lifestyle leads to a deterioration in physical fitness, gradually relegating thoughts about a beautiful figure to the realm of dreams. The situation is aggravated by the lack of time to visit gyms, and also, let’s be honest, the desire to look into them. A Roman chair will help correct the situation - one of the most effective devices that will make your abs attractive. Since fat deposits prefer to settle on the stomach and sides, sports equipment will be useful to everyone, regardless of gender and age.