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個仰臥起坐,，堅持了幾十年,，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%是因為遺傳,。

　　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”研究項目已經(jīng)對芬蘭，加拿大和美國多對雙胞胎進行過研究,。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干的是體力活,，另一個是從事的是久坐不動的工作,，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，有沒有一種風險更低的方式?斯圖爾特·麥吉爾教授建議,，將雙手滑動到下背部,，避免下背部直接接觸地板。這將最大限度地減少背部壓力,。彎曲一個膝蓋,，而讓另一個膝蓋伸展。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，麥吉爾教授的研究項目“Bret Contreras”是針對仰臥起坐的專項研究,。該項研究建議限制脊柱練習,，每組練習需不超過60下，初學者15下,，之后可以逐步增加,。而當我們已經(jīng)躺了一夜或者甚至只是坐了很長時間（中途未站起來），這將使得仰臥起坐練習更艱難,，也會增加受傷的風險,。鑒于此，長時間坐于桌前后,，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。（愛語吧）