Buying a Roman chair isn't just for people looking for the shape of a great soldier, just the back strength for a busy life. The most important thing to remember is the chair must be adjustable to your body size. Proper positioning is crucial to any moves performed on this piece of equipment. In a home gym it can be part of your back strengthening routine, though a training session or DVD from a reputable company or trainer is going to be essential in your purchase. Beginners may want to strengthen their backs with some more basic floor moves and then work up to the Roman chair. Though suppliers may market these tools for back pain, be careful. If you have had a back injury in the past or just want an opinion on equipment safety, check with your doctor before purchasing or using new equipment.
What to Look for
The more economical Roman chairs have foam rollers and less cushioning on the pad (often vinyl) where the front of your thighs or pelvic area is placed as you face downward. More expensive models have a stronger frame, more foam and additional stuffing in the pads. Some models have you at 90 degrees, flat in the air, with your heels and feet tucked under the rollers. This angle is usually marketed to the more advanced user. Other models have a 45-degree angle with nonslip foot pads. This smaller angle is usually sold as a beginner or intermediate chair. Support handles assist you in entering and exiting the apparatus.
The Roman chair targets the "core" areas of the lower back and abdominal muscles, with the hamstrings and gluteus also coming into play. The level you lift in this chair has to be correct. Secure your feet and ease down, resting your hands across the chest or behind the neck. Then
move upward, using your muscles. It is best to spend a short session with a trainer to show you the best positioning, how high to lift and where to position your feet. A picture in a brochure may not give you the vital info you need for a Roman chair workout. In addition, the trainer can determine if you are a candidate for abdominal work in a forward-facing position on the chair. Once you have the routine, you can continue it at home on your own.
Common Pitfalls
Just like electronic equipment, you need to check the maximum weight on a Roman chair, especially cheaper versions. If a frame is not wide enough for your body, the equipment will rock when you move and that isn't good. The rollers should be easy to adjust and sturdy enough to hold your feet. Users sometimes throw themselves up too high when they extend upward. Another move that would probably make your doctor cringe is holding a weight as you lift. The chair was designed for lifting your body weight. If you are working your back often with your new Roman chair, balance this enthusiasm with some abdominal floor work and your core will thank you.
Member Comments