生活小百科：平板撑一样能练出平板小腹，还不伤脊椎

　　Heather Milton, a senior exercise physiologist at NYU Langone Health, does not recommend sit-ups or crunches for building your core because they put your spine through unnecessary stress. Following is a transcript of the video.

　　纽约大学朗格尼健康中心的资深运动生理学家希瑟.米尔顿不推荐你做仰卧起坐来锻炼身体，因为他们会让你的脊椎承受不必要的压力。以下是该视频的文字记录。

　　Heather Milton: Going into exercises like crunches is putting your body in spinal flexion, rather than maintaining a neutral spine. There are many ways to strengthen your core. What we usually call the core are the abdominal muscles that support the spine. Our bodies should usually be in a neutral position in terms of the spinal alignment.

　　希瑟.米尔顿：做仰卧起坐这样的锻炼会造成脊椎弯曲，而不是保持它的直立。增强身体的核心力量有许多方法。我们通常所说的核心区指的是支撑脊柱的腹肌。要让脊柱保持直立我们的身体必须总是很端正。

　　We like to try exercises, rather than doing a lot of crunches that will continue to put flex on your spine and that can actually put stress on the vertebrae as well as the discs that are between each vertebrae. We give exercises like planks to maintain a neutral position and really activate the muscles to support that neutral position and improve it.

　　我们希望能通过锻炼，而不是做大量的仰卧起坐，持续的让脊柱弯曲，给脊椎和椎间盘造成压力。我们会做一些比如平板支撑这样的练习，保持脊柱的直立，真正的激活肌肉以支撑脊柱中立，并改善它。

　　There are many different muscles that contribute to your core, and the plank exercise actually does activate a lot of different core muscles. Not only just the six-pack abs — which is your rectus abdominis — but your transverse abdominis and your obliques. So this exercise is great for functional strength, not necessarily to build a six-pack through your rectus abdominis muscle, but to really be able to stabilize your spine and maintain a good, strong core.

　　许多不同的肌肉都对增强核心力量有帮助，而平板支撑事实上能激活许多不同的核心肌肉，不仅仅是那六块腹肌——腹直肌，还有你的腹横肌腹斜肌等。因此这种运动对功能力量的增强大有好处，不仅通过锻炼你的腹直肌打造了六块腹肌，并且真正能让脊柱保持稳定，维持良好的、强壮的核心力量。

　　Mostly if you’re trying to do exercises to improve the six-pack abs, crunches do work for that. But there are also different exercises you can do. I recommend doing hanging leg raises rather than doing the crunches, because you are putting less stress on your vertebrae when you’re doing the leg raises versus the crunch.

　　大多数情况下，如果你想做锻炼来增强六块腹肌的话，仰卧起坐确实可以。但是还有许多种不同的运动可以选择。我建议做的是吊腿运动，而不是做仰卧起坐，因为比起做仰卧起坐，当你做腿部抬高运动时，脊椎承受的压力要小一些。