当今，腹部和下背部可能是体育锻炼者和健身爱好者体内最受欢迎的肌肉，因为大多数人都尽力通过包括体重运动和机器锻炼的锻炼来开发它们。通过确保脊柱保持正常的解剖位置，腹部和下背部与下背部一起保持了整个身体的稳定性和强度。最受欢迎的是罗马椅子和垂直膝盖饲养机器（VKR塔）练习。这两台机器是锻炼设备，可帮助训练下背部和腹肌。
Popular Roman Chair Exercises:
后扩展
使用罗马椅子的最常见的下背部练习是背部延伸。背部伸展运动发展到下背部，尤其是勃起的脊柱，它们是下背部的一组肌肉，这些肌肉涉及大多数升降机，例如下蹲，行和头部压力。
- Start by positioning yourself in a back extension station or in a Roman chair. Next, hook your feet under the leg stabilizers or the Roman chair. Hold your arms straight above your head or fold them in front of your chest.
- 始终记得要保持臀部到手的直线。然后慢慢降低躯干，同时使背部圆满，直到躯干几乎垂直于地板。
- 抬起上半身，直到从地板上略高于平行。在练习的这一点上，您的背部应该有一个轻微的拱形，同时保持肩blade骨的挤压。暂停两秒钟，然后重复该练习十二至15次重复，然后总共进行四组。
罗马椅子仰卧或仰卧起坐：
- Start by sitting on the Roman chair bench and hook your feet under the support. Fold your arms in front of you.
- 通过将胃塞进来，向后弯曲躯干，直到几乎处于70度角，但请记住，直到几乎平行于地板之前，不要将其降低。然后在收缩腹部肌肉时抬起并卷曲上半身。
- 您还可以通过调整长凳的倾斜度来通过此练习引入另一种抵抗力。
腹部的VKR塔练习：
垂直膝盖抬起
- 这种VKR塔运动是通过站在塔的高架内部并牢固地抓住手柄来进行的，同时将前臂放置在手柄上。
- 从看台上走开，让您的双腿自由悬挂，同时保持平坦的后背。然后在抬起腿并臀部向胸部时收缩腹部。慢慢将双腿降低到起始位置，但请确保您的腿和臀部与VKR塔几乎没有接触。
倾斜的膝盖举起
- Start by setting yourself on the VKR tower with your forearms resting on the forearm pads. While maintaining your legs on a hanging position, draw your knees up to your chest, then twist your knees towards your left forearm and then return to the starting position, repeat for twelve to fifteen times. Perform the exercise again with your knees toward the right forearm before resting.
- 休息，然后重复三到四组。
Roman chair and VKR tower exercises work the abs and back in a strict and efficient fashion. The exercises discussed above are the best exercises that you can perform with the aid of the classic Roman chair and the VKR tower. These exercises are also safe and will provide stability with the help of the machine. As with other exercises, perform the exercises above in a strict manner, with the supervision of a trainer or an assistant to watch over you. This way, the targeted muscles are worked to the fullest and also prevent back and hip injury.