Romanian Recovery is an effective exercise for building up the buttocks and hamstrings

Romanian climbing is an effective exercise for building up the buttocks and upper muscles of the back of the thigh. In addition, it thickens the upper bicep of the hip and its middle and helps to achieve a clear separation between the hamstrings and the buttocks. Exercise is recommended for those involved in sports such as volleyball, basketball, sprinting and jumping.

Correct execution

The technique of doing the "Romanian lifting" exercise is quite difficult. 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 a grip on top. The palms should be directed back and located on the hips. Stand straight, slightly bending the lower back, shoulders bent back, chest with a wheel.

The chin needs to be kept parallel to the floor, the knees are even, the legs are shoulder-width apart. Now, on inhaling, keeping the waist in the deflection, slowly swing the pelvis back, and at the same time tilt the body forward. The bar when tilting and lifting should smoothly descend on the surface of the legs, practically touching the hips, knees, legs. Tilt the body until the trunk is parallel to the floor. The barbell extends approximately to the middle part of the shins.

As soon as you reach the bottom of the exercise, do not exhale, but simply change direction and return to the starting position. Do not forget to keep the deflection in the waist and pull up the buttocks while climbing. Exhalation can be done only when you pass the most difficult part of the ascent. When performing the exercise, the spine should flex naturally, the legs are straight, the head is not tilted. The point of support should fall on the heels. Otherwise, you may need to exercise your spine.

Recommendations for the exercise

In the process of carrying out the Romanian ascent it is extremely important to follow your back - it must be straight. If it is difficult for you to hold your waist in the deflection, then it's better to stop, even if the body is not yet parallel to the floor. There is no point in dropping below with a round back, so you increase the likelihood of pinching the discs and do not train the muscles of the back of the thigh.

Romanian lifting or pulling requires sliding the neck on 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, the load is concentrated on the middle and upper parts of the hamstrings and buttocks. To the muscles and buttocks were loaded to the maximum, you need to keep your legs straight and fix them in the knee joints. Perform exercises for lifting you need with even legs - flexion and extension of the legs reduces the load on the hamstrings.

Do not pull the bar with your hands or at the expense of the lower back, the load should be on the buttocks and the back of the thigh. Muscles of the spine should be tense, but only in order to keep it stationary. Do not strain and press.

Exercise Features

There is an opinion that the Romanian rise is better performed on a bench or platform, so that the hamstrings are stretched more , but in fact, the greatest stretching is observed at the moment when the bar drops to the level of the middle of the shins.