In the gym, the Roman chair is a relatively well-known fitness equipment, I believe many people are familiar with it, and the fitness effect of the Roman chair is still very good. Of course, whether it is a Roman chair or any equipment, it must be used correctly. So, what are the three ways to use the Roman chair? Let's take a look at the three methods of use.
 

　　Roman chair bent over rowing

　　1. Choose a Roman chair, then lean over and place the stuck height under the hip joint (the base of the thigh)

　　2. The shoulders are sinking, receding slightly, chin adduction, core muscles tightening, maintaining the spine in a normal physiological arc, viewed from the side: your ears, shoulders, hips, knees and ankles are in a straight line!

　　3. Grasp the dumbbell or barbell, then drive the back muscles to pull the barbell to the upper part of the abdomen (do not push the waist when pulling up), stay for one second, squeeze the shoulder blades, and then slowly restore!

　　Roman chair leg lift

　　 1. Fix the body very stably on the hanging leg lifting equipment. Require both hands to hold the grip, upper body tightly against the backrest, eyes straight ahead, abdomen and chest raised, legs together and straight down, feet straight.

　　 2. Raise your legs quickly to a position level with the ground, stay for 1-2 seconds and slowly lower them to their original position.

　　 goat stand up

　　 1. Lie on your back on the back extension machine with your ankles against the foot pad to ensure safety.

　　2. Adjust the upper cushion, try to make the upper thigh rest on the cushion, and make the waist unrestricted when bending.

　　3. Straighten your body, cross your arms in front of your chest (personal preference) or put your head behind your head. This is the starting position of the action.

　　 4. Slowly bend forward, press down as much as possible, and keep your back straight. Inhale while doing this movement. Continue forward until the hamstrings get a good stretch, and continued bending will force the back to bend.

　　5. Slowly lift the body to return to the starting position, and inhale at the same time.