囧研究：傳統(tǒng)仰臥起坐可能會(huì)對身體產(chǎn)生傷害

藍(lán)絲巾1

　　Many sportspeople do sit-ups as part of a raft of exercises which aim to improve their core stability, but research from Thomas Nesser from Indiana State University suggests that improving your core stability doesn’t necessarily result in better athletic performance.
　　很多運(yùn)動(dòng)人士將仰臥起坐作為鍛煉的一種方式,，來提高自己身體核心區(qū)的穩(wěn)定性。但是印第安納州立大學(xué)的托馬斯·內(nèi)賽爾的研究表明,，核心區(qū)穩(wěn)定性的提高不一定會(huì)讓你在運(yùn)動(dòng)上有很好的表現(xiàn),。

　　Whether or not they provide you with precisely the physique or fitness you desire, could sit-ups bring unintended consequences such as back pain? Stuart McGill, professor of spine biomechanics at the University of Waterloo in Canada has been studying sit-ups for years and is convinced that the traditional crunch does indeed cause us harm.
　　不管仰臥起坐是否真的能助你實(shí)現(xiàn)你想要的體格或健身效果，它們有可能帶來意想不到的后果,，如背部疼痛嗎,？加拿大滑鐵盧大學(xué)的生物力學(xué)脊柱教授斯圖爾特·麥吉爾對仰臥起坐已經(jīng)研究多年，深信這一傳統(tǒng)的收腹運(yùn)動(dòng)確實(shí)會(huì)有損我們的身體,。

　　He conducted dozens of studies in his spine biomechanics lab using the cadavers of pigs, repeatedly flexing their spines in a similar way as a person might when doing a sit-up, but for many, many hours at a time. When he examined the discs in the spine afterwards, he found that they had been squeezed to the point where they bulged. If the same thing happened in a human this would press on the nerves, causing back pain, and possibly even a herniated disc.
　　在脊椎生物力學(xué)實(shí)驗(yàn)室,，他在豬身上已經(jīng)進(jìn)行過幾十次的研究。通過模仿人做仰臥起坐時(shí)的姿勢,，他不斷地彎曲豬的脊椎，一次長達(dá)數(shù)小時(shí),。隨后,，他檢驗(yàn)豬的脊椎盤，發(fā)現(xiàn)彎曲時(shí)隆起的部位已經(jīng)被擠壓成尖狀,。如果同樣的事情發(fā)生人身上,，這將壓迫到神經(jīng)，造成背部疼痛,，甚至可能是椎間盤突出,。

　　Pigs were chosen for this experiment because their spines are more similar to human spines than those of many other animals, but of course critics of these studies point out, that there are still many differences between people and pigs. Also these studies involved thousands of continuous cycles of bending. Even when training hard, people take breaks between sets of crunches.
　　之所以將豬選為實(shí)驗(yàn)對象，是因?yàn)榕c其他動(dòng)物相比,，他們的脊椎與人類的脊椎相似度更高,。當(dāng)然，研究的反對者指出,，人和豬之間仍有許多不同之處,。此外,，在研究過程中，對豬的脊椎進(jìn)行彎曲的頻次過多,。而對于人來說,，訓(xùn)練再刻苦，中間也會(huì)有休息,。

　　Perhaps these results tell us what might happen at the extremes in the unlikely event that you were to do sit-ups for hour upon hour, but in real life it’s clearly not the case that most people damage their discs most of the time when doing sets of 15 sit-ups. However, injuries can happen. Research published in 2005 on soldiers stationed at the US military’s Fort Bragg attributed 56% of all the injuries sustained during the two-yearly Army Physical Fitness Test, to sit-ups.
　　也許這些研究結(jié)果告訴我們極端情況下的后果,，就像你幾乎不可能一直做仰臥起坐，一小時(shí)接著一小時(shí),。在現(xiàn)實(shí)生活中,，大部分人一般只是做15組仰臥起坐。而即便如此,，傷害還是有可能會(huì)發(fā)生,。2005年對駐扎在布拉格堡的美軍士兵的研究表明，兩年的陸軍體能測試期中,，56%的傷害歸因于仰臥起坐,。

藍(lán)絲巾1

　　Some people seem to be more prone to back problems caused by sit-ups than others. We might be fine doing 30 sit-ups a day for decades, but we might not and it’s hard to know which group we fall into. It could come down to our genes. According to one paper, it’s not wear-and-tear that causes most of the difficulties, but genetic factors, which account for three-quarters of the differences between the people who do get back problems and those who don’t.
　　對于有些人來說，仰臥起坐似乎更容易產(chǎn)生腰背問題,。相反,，一些人每天都做30個(gè)仰臥起坐，堅(jiān)持了幾十年,，卻沒有任何異樣,。我們可能不知道也很難知道我們是屬于哪一類人。它可能源于我們的基因,。根據(jù)一篇文章,，大部分的問題并非源于不斷的摩擦和撕裂，而是遺傳因素,。人之所以有或沒有背部問題,，75%是因?yàn)檫z傳。

　　The Twin Spine study has been following pairs of twins in Finland, Canada and US since 1991. The researchers have found that genetics play a huge part in people’s susceptibility to the degeneration of the discs in their backs. Even when one twin had a job requiring heavy lifting, while the other had a sedentary job, the frequency of back problems was about the same.
　　自1991年以來,，“雙胞胎脊柱”研究項(xiàng)目已經(jīng)對芬蘭,，加拿大和美國多對雙胞胎進(jìn)行過研究。研究人員發(fā)現(xiàn),，人背部椎間盤的退變程度很大部分取決于基因,。即使雙胞胎中的一個(gè)干的是體力活，另一個(gè)是從事的是久坐不動(dòng)的工作,，但是背部問題的發(fā)生概率大致相同,。

　　So sit-ups might lead to back pain, but only in some people. It’s a good excuse not to do them. But if you want to crunch those abs, is there a way of limiting the risk? Professor Stuart McGill recommends sliding your hands under your lower back to stop it flattening against the floor. This minimises the stress on your back. Bend one knee up and keep the other extended. Then raise the head and shoulders off the ground by a very small amount. He says to imagine your head is resting on bathroom scales and you are just lifting your head enough for the scale to show zero.
　　所以，對一部分人來說，仰臥起坐可能導(dǎo)致背部疼痛,。當(dāng)然這是不做仰臥起坐的很好借口,。但是，若想要平坦的腹肌,，有沒有一種風(fēng)險(xiǎn)更低的方式?斯圖爾特·麥吉爾教授建議,，將雙手滑動(dòng)到下背部，避免下背部直接接觸地板,。這將最大限度地減少背部壓力,。彎曲一個(gè)膝蓋，而讓另一個(gè)膝蓋伸展,。然后將頭部和肩部稍稍離開地板,。他說，想象你的頭正靠在浴室秤上,，你只需將頭抬起,，讓稱顯示為0就可以。

　　In his review of the sit-up research Bret Contreras from Auckland University of Technology in New Zealand recommends limiting spinal exercises to 60 repetitions per session, beginning with only 15 and building up gradually. Finally, when we’ve been lying down overnight or even sitting down for a long time we gain a small amount of height, which makes sit-ups harder and increases the risk of injury. So don’t stand up from hours of sitting at your desk and immediately get down on the floor to do sit-ups and don’t bound out of bed and do them first thing in the morning.
　　在新西蘭的奧克蘭理工大學(xué),，麥吉爾教授的研究項(xiàng)目“Bret Contreras”是針對仰臥起坐的專項(xiàng)研究,。該項(xiàng)研究建議限制脊柱練習(xí)，每組練習(xí)需不超過60下,，初學(xué)者15下,，之后可以逐步增加。而當(dāng)我們已經(jīng)躺了一夜或者甚至只是坐了很長時(shí)間（中途未站起來）,，這將使得仰臥起坐練習(xí)更艱難,，也會(huì)增加受傷的風(fēng)險(xiǎn)。鑒于此,，長時(shí)間坐于桌前后,，請不要起身后立馬在地板上開始仰臥起坐的訓(xùn)練；早上起床的第一件事也要避免此練習(xí),。（愛語吧）