光做仰卧起坐练不出马甲线[1]

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.

想要练成“维多利亚的秘密”模特的马甲线？一位私人教练告诉你坚持做仰卧起坐不能让你如愿以偿。

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.

教练乔斯琳·汤普森·鲁尔表示，单纯只做仰卧起坐不能练出腹肌，甚至每天做500个仰卧起坐也不能让你实现六块腹肌的目标。

'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.

她解释说，“只做仰卧起坐不能练腹肌，因为你仅仅是在锻炼一个身体部位，这就好比是为一个还没有地基的房子修建外墙。”

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.

那么仰卧起坐到底有什么用？乔斯琳说，做仰卧起坐锻炼了“外部肌肉”，实际上对斜肌没有作用，而后者才是练出马甲线的关键。

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.

这意味着，除了仰卧起坐，还要定期进行其他健身活动，比如有氧运动、平板支撑，否则就别指望着对着镜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.

乔斯琳也强调了健康饮食的重要性，健康饮食是锻炼腹肌的基础。如果你饮食不合理，即使是做一些更有助于练腹肌的运动，也只会收效甚微。

'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.

她说，“大部分人没有意识到，腹部外形与我们的饮食、整体营养的关联度为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.

这位教练已从事健身领域12年，她还说，做过多的仰卧起坐对身体的其他部位是有损伤的。

'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.'

“增加仰卧起坐的数量可能会加剧屈肌群收缩 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.

她的说法是有科学依据的。德克萨斯州脊柱研究所发现，仰卧起坐会给背部最弱的部位造成不利于身体的压力，这就意味着仅仅靠仰卧起坐会造成腰背部疼痛。

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

乔斯琳推荐平板支撑、侧平板式和空心支撑。她将空心支撑比喻为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，这些锻炼会加强“深层的内在核心肌肉”，不会对背部造成损伤，因此实属双赢的锻炼方法。

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.

她并非建议完全放弃仰卧起坐，而是强调要不能光做仰卧起坐，还要定期做其他健身活动。

Vocabulary

sit-up: 仰卧起坐

abs: 腹肌

crunches: 仰卧起坐

tone: 使更健壮

tummy: 肚子

buckle: 弯曲

oblique: 斜肌

cardio: 有氧运动

plank: 平板

exacerbate: 加剧

flexor chain: 屈肌链

spine: 脊柱