Romanian lifting is an effective exercise for building buttocks and upper muscles of the back of the thigh. In addition, it thickens the top of the thigh biceps and its middle and helps to achieve a clear separation between the thigh biceps and buttocks. Exercise is recommended for those involved in sports such as volleyball, basketball, sprinting and high jumps.
Correct execution
The technique of performing the exercise "Romanian rise" is quite complicated. But in order to achieve the desired results, it is necessary to adhere to it. So, take the bar slightly wider than the shoulders with the grip on top. The palms should be pointing back and located on the hips. Stand straight, slightly arching your lower back, shoulders tilted back, chest wheel.
The chin should be kept parallel to the floor, knees straight, legs shoulder width apart. Now, while inhaling, holding the lower back in the deflection, slowly tilt the pelvis back, and at the same time tilt the body forward. When tilting and lifting, the bar should smoothly lower along the surface of the legs, practically touching the hips, knees, legs. Tilt the body until the body is parallel to the floor. The barbell reaches approximately the middle of the legs.
As soon as you reach the bottom point of the exercise, do not exhale, but simply change the direction of movement and return to the starting position. Do not forget to keep the lower back deflection and lift the buttocks when lifting. You can exhale only when you pass the most difficult part of the climb. When performing the exercise, the spine should bend naturally, legs are straight, the head is not tilted. The fulcrum should fall on the heels. Otherwise, you may need to exercise your spine.
Exercise Recommendations
In the process of performing the Romanian recovery, it is extremely important to monitor the back - it should be straight. If it is difficult for you to keep the lower back in the deflection, then it is better to stop, even if the body is not yet parallel to the floor. It makes no sense to go down with a round back, so you increase the likelihood of pinching discs and do not train the muscles of the back of the thigh.
Romanian lifting or traction requires sliding the bar over the legs, otherwise it will be a completely different exercise, and the load will be on other muscle groups. If the exercise is performed in accordance with the technique, then the load is concentrated on the middle and upper biceps of the thigh and buttocks. In order for the muscles and buttocks to be loaded to the maximum, you need to keep your legs straight and fix them in the knee joints. It is necessary to perform lifting exercises with straight legs - bending and unbending the legs reduces the load on the biceps of the thigh.
Do not pull the bar with your hands or at the expense of the lower back, the load should be on the buttocks and back of the thigh. The muscles of the spine should be tensed, but only in order to keep it stationary. No need to strain and press.
Exercise features
There is an opinion that it is better to perform the Romanian lift on a bench or platform, so that the hip biceps are stretched more , but in fact, the greatest stretching is observed at the moment when the bar lowers to the mid-calf level.