光做仰臥起坐練不出馬甲線

Angling to get the abs of a Victoria's Secret model? One personal trainer insists that sticking to sit-ups won't get you there.

想要練成“維多利亞的秘密”模特的馬甲線?一位私人教練告訴你堅(jiān)持做仰臥起坐不能讓你如愿以償。

Trainer Joslyn Thompson Rule said that crunches and sit-ups are not the way to tone your tummy, and even buckling down and doing up to 500 a day is unlikely to get you closer to your six-pack goals.

教練喬斯琳·湯普森·魯爾表示，單純只做仰臥起坐不能練出腹肌，甚至每天做500個(gè)仰臥起坐也不能讓你實(shí)現(xiàn)六塊腹肌的目標(biāo)。

'Just doing sit-ups alone won't get you rock hard abs because you're only working to strengthen one singular area, which is like trying to build the outer layers of a house with no foundations underneath,' she explained.

她解釋說(shuō)，“只做仰臥起坐不能練腹肌，因?yàn)槟銉H僅是在鍛煉一個(gè)身體部位，這就好比是為一個(gè)還沒有地基的房子修建外墻。”

So what exactly do sit-ups do? Joslyn said they work your 'external muscles', but don't actually build up the core or the obliques that give you that washboard look.

那么仰臥起坐到底有什么用?喬斯琳說(shuō)，做仰臥起坐鍛煉了“外部肌肉”，實(shí)際上對(duì)斜肌沒有作用，而后者才是練出馬甲線的關(guān)鍵。

That means that unless you're doing sit-ups as part of a greater work-out routine - like with cardio and planks - you shouldn't expect to see any visible results when looking at your tummy in the mirror.

這意味著，除了仰臥起坐，還要定期進(jìn)行其他健身活動(dòng)，比如有氧運(yùn)動(dòng)、平板支撐，否則就別指望著對(duì)著鏡子里的肚子能看出任何效果。

Joslyn also stressed the importance of a healthy diet, which is the foundation of looking more muscular in the middle. Exercise - even when you're doing more ab-effective workouts - can only go so far if you're not eating right.

喬斯琳也強(qiáng)調(diào)了健康飲食的重要性，健康飲食是鍛煉腹肌的基礎(chǔ)。如果你飲食不合理，即使是做一些更有助于練腹肌的運(yùn)動(dòng)，也只會(huì)收效甚微。

'What most people don't realize is that the way our stomachs look has 90 per cent to do with the food we eat and our overall nutrition,' she said.

她說(shuō)，“大部分人沒有意識(shí)到，腹部外形與我們的飲食、整體營(yíng)養(yǎng)的關(guān)聯(lián)度為90%。”

The trainer, who has been working in the field for 12 years, even went so far as to say that doing too many sit-ups can be harmful to other parts of your body.

這位教練已從事健身領(lǐng)域12年，她還說(shuō)，做過(guò)多的仰臥起坐對(duì)身體的其他部位是有損傷的。

'Increased amounts of sit-ups may exacerbate any tightness in the flexor chain (muscles along the front of the body),' she explained. 'This in turn can lead to a weak lower back, putting pressure on the spine over time.'

“增加仰臥起坐的數(shù)量可能會(huì)加劇屈肌群收縮(身體前部位的肌肉)”，她說(shuō)，“這反過(guò)來(lái)會(huì)損傷腰背部，長(zhǎng)此以往會(huì)對(duì)脊柱造成壓力。”

And she's got science to back her up. Texas Back Institute found that crunches put an unhealthy strain on the back at its weakest point, meaning that focusing solely on the exercise can lead to lower back pain.

她的說(shuō)法是有科學(xué)依據(jù)的。德克薩斯州脊柱研究所發(fā)現(xiàn)，仰臥起坐會(huì)給背部最弱的部位造成不利于身體的壓力，這就意味著僅僅靠仰臥起坐會(huì)造成腰背部疼痛。

Joslyn recommended trying planks, side planks, and hollow holds, which she likens to a 'reverse plank on the floor'.

喬斯琳推薦平板支撐、側(cè)平板式和空心支撐。她將空心支撐比喻為在地板上做反向平板。

Those exercises strengthen the 'deep inner core muscles' and don't harm your back, she said - so they're a win-win.

她表示，這些鍛煉會(huì)加強(qiáng)“深層的內(nèi)在核心肌肉”，不會(huì)對(duì)背部造成損傷，因此實(shí)屬雙贏的鍛煉方法。

While she didn't suggest giving up on sit-ups altogether, she did stress the need for making them just one part of a larger routine.

她并非建議完全放棄仰臥起坐，而是強(qiáng)調(diào)要不能光做仰臥起坐，還要定期做其他健身活動(dòng)。

Vocabulary

sit-up: 仰臥起坐

abs: 腹肌

crunches: 仰臥起坐

tone: 使更健壯

tummy: 肚子

buckle: 彎曲

oblique: 斜肌

cardio: 有氧運(yùn)動(dòng)

plank: 平板

exacerbate: 加劇

flexor chain: 屈肌鏈

spine: 脊柱