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 crunches 1 and sit-ups are not the way to tone your tummy, and even buckling 2 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 3 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 planks 5 - 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 6 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 7 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 solely 8 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 4 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