Vertical Leg Crunch is an alternate version of the Basic Crunch.垂直腿訓練器是一種替代版本的基本危機。 This version of crunch will ensure your lower back is always press against the floor whereas in basic crunch, some people have the tendency to raise the lower back.這個版本的緊縮將確保您的下背部始終按在地上，而對基本緊縮，一些人的傾向，提高腰部。
Vertical leg crunch works the rectus abdominis.垂直腿緊縮工程腹直肌。 Just like Basic Crunch, it helps you [...]就像基本訓練器，它可以幫助你[...]

Many people have weak abdominal and lower back, two muscle groups which are commonly neglected.很多人都薄弱腹部和腰部，這兩個肌肉群通常被忽視。 Crunches strengthen and tone these muscles.緊縮加強和語調這些肌肉。 There are many variations of crunch, but let's look at the basic crunch this time.有許多變化的危機，但是讓我們看看這次基本緊縮。 Basic crunch may look easy, but some people are doing it in poor form and making [...]基本緊縮可能看起來容易，但一些人也正在這樣做的糟糕表現，使[...]

Bicycle Maneuver (Bicycle Crunch) is a great abdominal exercise to work on obliques (side of your abs) and rectus abs (the the long flat muscles along the front sides of the abdomen = 6-pack portion).機動自行車（自行車訓練器）是一個偉大的腹部工作，以工作的側面（側面您ABS）和直肌絕對值（長平的肌肉沿前雙方的腹部= 6包裝部分）。
Steps:步驟：

Lie on your back on an exercise mat or carpeted surface.仰臥在練習墊或地毯表面。 Make sure your lower back is pressed against the [...]確保你的下背部緊緊貼在[...]