Roman chair 罗马椅

罗马椅产品说明（中英对照）

一、产品简介（Product Introduction）

中文：本罗马椅（又称山羊挺身椅）是一款专注于核心肌群与后链力量训练的专业器材，适用于家庭健身、商用健身房等场景。采用高强度钢材与人体工学设计，可实现多角度调节，支持山羊挺身、侧屈、俯身划船等多种动作，精准锻炼竖脊肌、臀部、腰腹及大腿后侧肌群，有效强化腰背核心稳定性，改善体态，适合不同健身水平人群使用，兼具训练多样性与结构安全性。

English：This Roman Chair (also known as Hyperextension Bench) is a professional equipment dedicated to core muscle group and posterior chain strength training, suitable for home fitness, commercial gyms and other scenarios. Made of high-strength steel with ergonomic design, it supports multi-angle adjustment and various movements such as hyperextension, side bends, and bent-over rows. It accurately exercises the erector spinae, glutes, waist, abdomen and hamstring muscles, effectively enhancing lumbar and back core stability and improving posture. Suitable for people of different fitness levels, it combines training diversity and structural safety.

二、核心优势（Core Advantages）

1. 中文：多角度可调：背部靠板角度可在0-90度范围内调节，适配山羊挺身、侧屈、放松拉伸等不同训练需求，新手与进阶者均可按需调整，提升训练针对性。
2. English：Multi-angle Adjustable: The backrest angle can be adjusted within 0-90 degrees, adapting to different training needs such as hyperextension, side bends, and relaxation stretches. Both beginners and advanced trainers can adjust as needed to improve training pertinence.
3. 中文：稳固承重结构：主体采用加厚Q235钢材，经精密焊接工艺处理，额定承重可达180-200kg，底座加宽设计搭配防滑脚垫，训练时无晃动，杜绝倾倒风险。
4. English：Stable Load-bearing Structure: The main body is made of thickened Q235 steel, processed by precision welding technology, with a rated load-bearing capacity of 180-200kg. The widened base with non-slip foot pads ensures no shaking during training and eliminates tipping risks.
5. 中文：人体工学设计：靠板与护腿托采用高密度海绵包裹，表面覆耐磨PU皮，贴合身体曲线，减轻局部压迫感；护腿托高度可调，适配不同身高人群，提升训练舒适度。
6. English：Ergonomic Design: The backrest and leg support are wrapped in high-density sponge and covered with wear-resistant PU leather, fitting the body curve and reducing local pressure. The leg support height is adjustable to fit people of different heights, improving training comfort.
7. 中文：小巧省空间：整体尺寸紧凑（参考尺寸1460*760*1080mm），无需复杂安装，摆放灵活，不占用过多空间，适合小户型家庭与小型健身房布局。
8. English：Compact & Space-saving: With a compact overall size (reference size 1460*760*1080mm), it requires no complicated installation, can be placed flexibly, and does not take up too much space, suitable for small-family homes and small gym layouts.
9. 中文：防腐耐用易维护：钢材表面经电泳喷涂处理，防锈、防腐蚀，可适应潮湿健身环境；PU皮表面易清洁，仅需湿抹布擦拭即可，延长产品使用寿命。
10. English：Anti-corrosion, Durable & Easy to Maintain: The steel surface is treated with electrophoretic spraying, rust-proof and corrosion-resistant, adaptable to humid fitness environments. The PU leather surface is easy to clean with a damp cloth, extending the product service life.

三、安装说明（Installation Instructions）

3.1 适用场景（Suitable Scenarios）

中文：推荐放置于平整、坚硬的地面（如水泥地、瓷砖地、木地板），放置区域无障碍物，预留足够训练活动空间（建议周围1米内无杂物）；禁止放置于松软、不平整地面，避免训练时倾倒。

English：Recommended to be placed on a flat, hard ground (such as concrete floor, tile floor, wooden floor) with no obstacles in the placement area and sufficient training space reserved (it is recommended to have no debris within 1 meter around); it is forbidden to place on soft, uneven ground to avoid tipping during training.

3.2 安装步骤（Installation Steps）

1. 中文：准备工具：扳手（随产品附赠，或自备对应规格扳手）、螺丝刀、水平仪（可选，用于校准水平）。
2. English：Prepare tools: Wrench (included with the product, or prepare a wrench of corresponding specification), screwdriver, level (optional, for leveling calibration).
3. 中文：拆包检查：打开包装，确认主体框架、靠板、护腿托、螺丝配件等部件齐全，无变形、损坏。
4. English：Unpack and inspect: Open the package, confirm that the main frame, backrest, leg support, screw accessories and other parts are complete, without deformation or damage.
5. 中文：组装固定：将靠板与主体框架对齐，用螺丝穿过预留孔位，借助扳手顺时针拧紧固定；安装护腿托，根据自身身高初步调节高度并紧固，确保各连接处无松动。
6. English：Assemble and fix: Align the backrest with the main frame, pass the screws through the reserved holes, and tighten clockwise with a wrench; install the leg support, initially adjust the height according to your own height and fasten, ensuring no looseness at all connections.
7. 中文：校准检查：将组装好的罗马椅放置于目标位置，用水平仪校准水平（无水平仪可通过按压框架四角检查稳定性），再次检查所有螺丝紧固情况，确认无误后即可使用。
8. English：Calibrate and inspect: Place the assembled Roman Chair at the target position, calibrate the level with a level (if no level is available, check stability by pressing the four corners of the frame), recheck the tightness of all screws, and it can be used after confirmation.

四、使用方法（Usage Method）

1. 中文：山羊挺身（核心训练）：调节靠板至75度左右（新手可适当增大角度降低难度），俯卧于靠板上，双腿伸直，脚踝卡在护腿托下方，双臂交叉放于胸前或抱头，背部与靠板保持一条直线。腹部收紧，以髋关节为轴，发力收缩竖脊肌，将上半身缓慢抬起，至身体呈一条直线后停留1-2秒，再缓慢下放复位，重复动作。
2. English：Hyperextension (Core Training): Adjust the backrest to about 75 degrees (beginners can increase the angle appropriately to reduce difficulty), lie prone on the backrest, straighten the legs, fix the ankles under the leg support, cross the arms in front of the chest or hold the head, and keep the back in a straight line with the backrest. Tighten the abdomen, take the hip joint as the axis, contract the erector spinae muscles to slowly lift the upper body until the body is in a straight line, stay for 1-2 seconds, then slowly lower and reset, repeat the movement.
3. 中文：罗马椅侧屈（侧腰训练）：侧靠于靠板，单侧髋部贴合靠板边缘，下方手臂扶住框架固定身体，上方手臂自然放于头部。发力收缩侧腰肌肉，使上半身缓慢向外侧弯曲约45度，感受侧腰拉伸感，停留1秒后缓慢复位，两侧交替进行。
4. English：Roman Chair Side Bend (Side Waist Training): Lean sideways against the backrest, fit one hip to the edge of the backrest, hold the frame with the lower arm to fix the body, and place the upper arm naturally on the head. Contract the side waist muscles to slowly bend the upper body outward by about 45 degrees, feel the side waist stretch, stay for 1 second, then slowly reset, and alternate sides.
5. 中文：俯卧抬腿（臀腿训练）：俯卧于靠板上，双臂抓住前方框架固定，双腿伸直并拢，脚踝放松。发力收缩臀部与大腿后侧肌肉，将双腿缓慢向上抬起，至最高点停留1-2秒，再缓慢下放，重复动作，过程中保持背部稳定，避免弯腰。
6. English：Prone Leg Lift (Glute & Leg Training): Lie prone on the backrest, hold the front frame with both arms to fix, straighten and close the legs, and relax the ankles. Contract the glutes and hamstring muscles to slowly lift the legs upward, stay at the highest point for 1-2 seconds, then slowly lower, repeat the movement, keeping the back stable and avoiding bending over during the process.

五、注意事项（Precautions）

• 中文：使用前务必检查各连接处螺丝是否紧固、靠板与护腿托是否松动，若发现异常立即停止使用并检修，杜绝安全隐患。
• English：Before use, be sure to check whether the screws at all connections are tight and whether the backrest and leg support are loose. If any abnormality is found, stop using it immediately and repair it to eliminate potential safety hazards.
• 中文：训练时体重不得超过产品额定承重，禁止多人同时使用，避免框架变形、损坏。
• English：The weight during training shall not exceed the rated load-bearing capacity of the product, and it is forbidden for multiple people to use it at the same time to avoid frame deformation and damage.
• 中文：新手训练需循序渐进，控制动作幅度与速度，避免过度弯腰或发力过猛损伤腰椎；建议初期在专业人士指导下进行，或降低靠板角度减小训练难度。
• English：Beginners should train step by step, control the movement range and speed, avoid excessive bending or excessive force to damage the lumbar spine; it is recommended to perform under the guidance of professionals initially, or reduce the backrest angle to lower the training difficulty.
• 中文：定期清洁器材表面，用湿抹布擦拭PU皮与钢材部分，避免汗液残留导致腐蚀；检查海绵与PU皮是否有破损，发现问题及时修补或更换。
• English：Regularly clean the surface of the equipment, wipe the PU leather and steel parts with a damp cloth to avoid corrosion caused by sweat residue; check whether the sponge and PU leather are damaged, and repair or replace in time if problems are found.
• 中文：儿童使用时需有成人全程监护，严禁在器材上嬉戏打闹、攀爬，防止意外坠落或器材倾倒。
• English：Children must be supervised by adults when using, and it is strictly forbidden to play, fight or climb on the equipment to prevent accidental falling or equipment tipping.