研究顯示:做仰臥起坐可能會(huì)對(duì)身體產(chǎn)生傷害

Many sportspeople do sit-ups as part of a raft ofexercises which aim to improve their core stability,but research from Thomas Nesser from Indiana StateUniversity suggests that improving your corestability doesn't necessarily result in better athleticperformance.

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 thephysique 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 beenstudying sit-ups for years and is convinced that the traditional crunch does indeed cause usharm.

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，它們有可能會(huì)帶來如背部疼痛這樣意想不到的后果嗎?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(duì)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 formany, many hours at a time. When he examined the discs in the spine afterwards, he foundthat they had been squeezed to the point where they bulged. If the same thing happened in ahuman 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(shì)，他不斷地彎曲豬的脊椎，一次長(zhǎng)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 spinesthan those of many other animals, but of course critics of these studies point out, that there arestill many differences between people and pigs. Also these studies involved thousands ofcontinuous cycles of bending. Even when training hard, people take breaks between sets ofcrunches.

之所以將豬選為實(shí)驗(yàn)對(duì)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(duì)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(duì)豬的脊椎進(jìn)行彎曲的頻次過多。而對(duì)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 thatyou were to do sit-ups for hour upon hour, but in real life it's clearly not the case that mostpeople damage their discs most of the time when doing sets of 15 sit-ups. However, injuries canhappen. Research published in 2005 on soldiers stationed at the US military's Fort Braggattributed 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)果告訴我們的是極端情況下的后果，就像你幾乎不可能一小時(shí)接著一小時(shí)地一直做仰臥起坐。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(duì)駐扎在布拉格堡的美軍士兵的研究表明，在兩年的陸軍體能測(cè)試期中，56%的傷害歸因于仰臥起坐。

Some people seem to be more prone to back problems caused by sit-ups than others. Wemight be fine doing 30 sit-ups a day for decades, but we might not and it's hard to know whichgroup 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-quartersof the differences between the people who do get back problems and those who don't.

對(duì)于有些人來說，仰臥起坐似乎更容易產(chǎn)生腰背問題。反之，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。這可能源于我們的基因。根據(jù)一篇文章指出，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傳的關(guān)系。

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 McGillrecommends sliding your hands under your lower back to stop it flattening against the floor.This minimises the stress on your back.

所以，對(duì)一部分人來說，仰臥起坐可能導(dǎo)致背部疼痛。這是一個(gè)不做仰臥起坐的很好的借口。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。