Romanian recovery is an effective exercise forbuild-up of the buttocks and upper back muscles. In addition, it thickens the top of the biceps of the thigh and its middle and helps to achieve a clear separation between the biceps of the thigh and the buttocks. Exercise is recommended for those involved in sports such as volleyball, basketball, sprint and high jump.
Correct execution
Technique of the exercise "Romanian rise"quite difficult. But in order to achieve the desired results, you must adhere to it. So, take the barbell slightly wider shoulders grip on top. The palms at the same time should be directed back and located on the hips. Stand straight, slightly arched lower back, shoulders bent back, chest wheel.
Chin must be kept parallel to the floor, kneesstraight, feet shoulder width apart. Now, while inhaling while holding the lower back in the deflection, slowly tilt the pelvis backward, and at the same time tilt the body forward. When tilting and lifting, the bar should gently descend along the surface of the legs, practically touching the thighs, knees, and shins. Tilt the body until the body is parallel to the floor. The bar comes to about the middle part of the legs.
As soon as you reach the lowest point of the exercise,do not exhale, but simply change the direction of movement and return to the starting position. Do not forget to maintain a deflection in the lower back when lifting and tighten the buttocks. Exhalation can be done only when you pass the most difficult part of the ascent. When performing the exercise, the spine should sag naturally, the legs are straight, the head is not tilted. The fulcrum should fall on the heels. Otherwise, you may need to exercise your spine.
Recommendations for the exercise
In the process of doing the Romanian rise extremelyIt is important to watch your back - it should be straight. If it is difficult for you to keep the lower back in the deflection, it is better to stop, even if the body is not yet parallel to the floor. It makes no sense to go lower with a round back, so you increase the likelihood of discoloration and do not train the muscles of the back of the thigh.
Romanian lifting or thrust requires slidingthe neck of the legs, otherwise it will be a completely different exercise, and the load will fall on other muscle groups. If the exercise is performed in accordance with the technique, then the load is focused on the middle and upper biceps of the thigh and buttocks. To the muscles and buttocks were loaded to the maximum, you need to keep the legs straight and fix them in the knee joints. It is necessary to perform exercises for lifting with straight legs - bending and stretching the legs reduces the load on the biceps of the thigh.
Do not pull the barbell with your hands or by the waist,the load should fall on the buttocks and the back of the thigh. The muscles of the spine should be strained, but only to keep it stationary. No need to strain and press.
Features of the exercise
There is an opinion that the Romanian rise is better.perform on a bench or platform in order to stretch the bicep of the thigh more, but in fact, the greatest stretching is observed at the moment when the barbell lowers to the level of the middle of the legs.
