The above action should be familiar to everyone. "Roman chair push up", a training action for the core of the lower back, has also been a controversial action.

Some people believe that the roman chair workout  is a good way to strengthen the rear chain, especially the lower back muscles.

It can focus on training the erector spinalis and multifidus muscles.

On the other hand, some scholars believe that roman chair straightening will increase the risk of low back pain and low back injury.

Next, let's introduce the action introduction and key points of the roman chair back extension in detail.

Action description

1. Adjust the height of the marcy roman chair (the support pad is at the height of the navel), lie prone on the roman chair bench, the heel 

is fixed at the baffle, the knee is slightly bent, the hands embrace the chest, the upper body is bent forward, and the waist is straight;

2. Keep the waist and back straight, control the movement rhythm, extend the hip until the body is in a straight line, and contract at the peak 

for 2-3 seconds;

3. Control the muscle force, slowly lower it to the initial position and repeat.

Action points

1. Keep your waist and back straight throughout the movement. Don't bend down or stretch your spine too much;

2. Control the rhythm in the process of action, slow and controllable, and avoid explosive action.