光做仰卧起坐练不出马甲线

 　　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 crunches¹ and sit-ups are not the way to tone your tummy, and even buckling² 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 obliques³ 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。

　　光做仰卧起坐练不出马甲线

　　That means that unless you're doing sit-ups as part of a greater work-out routine - like with cardio and planks⁵ - 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 exacerbate⁶ 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 spine⁷ over time.'

　　“增加仰卧起坐的数量可能会加剧屈肌群收缩（身体前部位的肌肉）”，她说，“这反过来会损伤腰背部，长此以往会对脊柱造成压力。”

　　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 solely⁸ 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 plank⁴ 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

1 crunches   

n.（突发的）不足( crunch的名词复数 )；需要做出重要决策的困难时刻；紧要关头；嘎吱的响声v.嘎吱嘎吱地咬嚼( crunch的第三人称单数 )；嘎吱作响；（快速大量地）处理信息；数字捣弄

参考例句：

• I can't bear the way she crunches the sugar. 我简直看不惯她嚼糖的那副样子。 来自辞典例句
• Crunches with a twisting motion (to hit obliques) are excellent. 做仰卧起坐时加上转体动作更好。 来自互联网

2 buckling   

扣住

参考例句：

• A door slammed in the house and a man came out buckling his belt. 房子里的一扇门砰地关上，一个男子边扣腰带边走了出来。
• The periodic buckling leaves the fibre in a waved conformation. 周期性的弯折在纤维中造成波形构成。

3 obliques   

n.歪的( oblique的名词复数 )；倾斜的；拐弯抹角的；间接的v.歪的( oblique的第三人称单数 )；倾斜的；拐弯抹角的；间接的

参考例句：

• The road obliques from the river. 这条路与河岔开了。 来自《现代英汉综合大词典》
• Obliques are suitable for illustrative, teaching and training purposes. 倾斜相片适宜于展览，教学和训练之用。 来自辞典例句

4 plank   

n.板条，木板，政策要点，政纲条目

参考例句：

• The plank was set against the wall.木板靠着墙壁。
• They intend to win the next election on the plank of developing trade.他们想以发展贸易的纲领来赢得下次选举。

5 planks   

（厚）木板( plank的名词复数 )； 政纲条目，政策要点

参考例句：

• The house was built solidly of rough wooden planks. 这房子是用粗木板牢固地建造的。
• We sawed the log into planks. 我们把木头锯成了木板。

6 exacerbate   

v.恶化，增剧，激怒，使加剧

参考例句：

• WMO says a warming climate can exacerbate air pollution.世界气象组织说，气候变暖可能会加剧空气污染。
• In fact efforts will merely exacerbate the current problem.实际上努力只会加剧当前的问题。

7 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。

8 solely   

adv.仅仅，唯一地

参考例句：

• Success should not be measured solely by educational achievement.成功与否不应只用学业成绩来衡量。
• The town depends almost solely on the tourist trade.这座城市几乎完全靠旅游业维持。