Will a Roman chair hurt your waist when you stand up?
The Roman chair will not hurt the waist under the correct guidance of the coach, but many people will feel pain after finishing it. You can see if you have made the following mistakes:
1: Wrong posture, motionless waist, hip joint exercise, hip joint can't bend. The posture is definitely wrong.
2. Excessive exercise, any action is not as much as possible, lumbar muscle strain is the most common, and it will be over if the number is more.
3: Even after heavy hard pulling training, there will be no pain in moving. You are injured!
4. Be sure to recognize yourself first. When choosing an action, you won't learn, and blind exercise is bound to hurt.
Explanation of Roman chair standing action
Lie prone on the Roman chair. If you don't know what a Roman chair is, ask the coach to show you. Cross your arms on your chest, slowly lower your upper body, and try to make your nose touch the ground. Once your body is completely bent, almost perpendicular to the ground, slowly return to the starting position and repeat the action. Be careful not to arch your back when you return to the starting position.
The waist exercises are less than the abdomen most of the time, so if you can only complete 10 times, then we will do an exercise of 10 times and straighten up slowly. After completing 65,438+00 times, it will be regarded as a complete group. At this time, there may be a feeling of tension in the waist muscles. After completing this action, we will do another action to relax the waist and abdomen, which can relieve the waist.
Effect of Roman chair standing training
The first thing to say is that no fitness plan is perfect, everyone's situation is different, and it is impossible to have a fitness plan suitable for everyone. For the same person, it is also necessary to change the training plan regularly to achieve better results. Therefore, the experience here is very important. You don't have to have a coach, but you can benefit a lot from communicating with people who are taller and more experienced than yourself.
Emphasize that girls' plans mainly focus on reducing fat and pursuing lines, so they should focus on light weight, high frequency, short intermittent slow motion, not explosive force, and not heavy exercise. What is high frequency? Theoretically, each group can do 15 times or more until 5 or 60 times. It is recommended to do it about 25 times, and then adjust it according to your personal situation. We should also strengthen aerobic training. The best aerobic training for reducing fat is long-term moderate-intensity running with a heart rate of about 140. Control the calories in the diet, eat less and eat more, and have a balanced nutrition. Remember that only by reducing fat can you see good lines.
The simplest and most effective scheme, 3 days a week, or 6 days a week, 3 days ×2 cycles, that is, one day to do the chest, back and legs, two heads to do the chest, back and three arms. On the day of leg training, all four legs were trained, but not the abdomen and shoulders. Abdomen can be practiced 3 ~ 4 times a week, and 4 ~ 8 groups or 4 × 2 ~ groups can be added after each training. On the day of shoulder push, you can push a few groups of chest less, add three groups of chest push and three groups of chest push, and wait until the advanced stage to practice shoulders, arms 2 and arms 3 alone, which is another three days, exactly six days.
Under the guidance of the coach, I began to use the Roman chair to adjust my height. Generally, hips are placed on the mat, feet are placed in the middle position, legs are straight, hips and back are tightened, and hands are placed on both sides of the head. When bending over, keep your back and hips tight, relax your abdomen and inhale at the same time. Exhale when the body is lifted, tighten the abdomen, buttocks and back, open the shoulders, and stop when the body reaches a plane. To tell the truth, I really can't do it myself. I used to practice it dozens of times. Since I mastered the essentials, every time I work at 10, I sweat and my waist and abdomen ache.