光做仰卧起坐練不出馬甲線

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“維多利亞的祕密”模特的馬甲線？一位私人教練告訴你堅持做仰卧起坐不能讓你如願以償。

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，單純只做仰卧起坐不能練出腹肌，甚至每天做500個仰卧起坐也不能讓你實現六塊腹肌的目標。

'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.
她解釋説，“只做仰卧起坐不能練腹肌，因為你僅僅是在鍛鍊一個身體部位，這就好比是為一個還沒有地基的房子修建外牆。”

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.
那麼仰卧起坐到底有什麼用？喬斯琳説，做仰卧起坐鍛鍊了“外部肌肉”，實際上對斜肌沒有作用，而後者才是練出馬甲線的關鍵。

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.
這意味着，除了仰卧起坐，還要定期進行其他健身活動，比如有氧運動、平板支撐，否則就別指望着對着鏡子裏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.
喬斯琳也強調了健康飲食的重要性，健康飲食是鍛鍊腹肌的基礎。如果你飲食不合理，即使是做一些更有助於練腹肌的運動，也只會收效甚微。

'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.
她説，“大部分人沒有意識到，腹部外形與我們的飲食、整體營養的關聯度為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域12年，她還説，做過多的仰卧起坐對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.'
“增加仰卧起坐的數量可能會加劇屈肌羣收縮（身體前部位的肌肉）”，她説，“這反過來會損傷腰背部，長此以往會對脊柱造成壓力。”

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.
她的説法是有科學依據的。德克薩斯州脊柱研究所發現，仰卧起坐會給背部最弱的部位造成不利於身體的壓力，這就意味着僅僅靠仰卧起坐會造成腰背部疼痛。

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，這些鍛鍊會加強“深層的內在核心肌肉”，不會對背部造成損傷，因此實屬雙贏的鍛鍊方法。

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.
她並非建議完全放棄仰卧起坐，而是強調要不能光做仰卧起坐，還要定期做其他健身活動。

Vocabulary
sit-up: 仰卧起坐
abs: 腹肌
crunches: 仰卧起坐
tone: 使更健壯
tummy: 肚子
buckle: 彎曲
oblique: 斜肌
cardio: 有氧運動
plank: 平板
exacerbate: 加劇
flexor chain: 屈肌鏈
spine: 脊柱