Sit-Ups are not as effective as many other exercises.
仰卧起坐不像其他很多运动一样有效
They’re limited in terms of variations and progressions,
它们在身体的塑形和进步方面是有限的
and they’re not optimal when it comes to spinal health.
它们对脊柱的健康不是最佳的
One of the best alternatives you can do is the Hollow Body Hold.
你能做的最好的替代选择之一就是全身屈
To prove this there’re 3 points in which this exercise beats Sit-Ups by far.
有三点能证明这种锻炼比仰卧起坐强多了
The 1st one is upper & lower Abs.
第一点就是上下部分的腹肌
When you do a Sit-Up you mostly work your abs
当你做仰卧起坐时
by flexing your thoracic spine.
通常是收缩你胸部的脊柱
Of course, you can also tilt your pelvis in this position.
当然 你也能在这个姿势里倾斜你的盆骨
But the impact for your lower abs is not as high
但这对你底部腹肌的影响不如
as when you extend your legs.
你伸展腿时的影响大
The Hollow Body Hold is a great mix
全身屈很好的结合了
between upper and lower Abs,
上下部的腹肌
because you have to flex your
因为你要通过弯曲你的
spine to lift your shoulder blades from the ground
脊柱来使你的肩胛骨离开地面
and you have to tilt your pelvis to hold your abs
并且你在抬起腿时
under tension when raising your legs.
需要倾斜你的盆骨来保持腹肌的拉力
With these 2 movements you hit
通过这两个动作
the upper and lower parts of your abs,
你训练到了你腹肌的上下部
and you can also adapt them to your level.
而且你还能根据你的等级调整动作
This brings us to the 2nd point which are the progressions.
这就带来了第二点 关于进程
When you do the Hollow Body Hold,
当你在做全身屈时
you can easily adapt the progressions to your level.
你能很轻松的让这个进程适应你的等级
The more you extend your body the harder this movement gets.
你越是舒展你的身体 这个动作就越难
When you extend your arms or your legs,
当你舒展开你的手臂和腿时
your abs have do work more because of the longer lever.
你的腹肌会因为杠杆变长而更多的做功
If you extend your arms it’s harder to
如果你伸展开手臂后
raise your upper body from the ground.
很难再让你的抬起上半身 离开地面
If you extend your legs it’s harder for your pelvis
如果你伸展开你的腿后
to keep the correct position.
很难再使你的盆骨保持在正确位置
Both movements will contract your abs in an optimal way.
这两种运动都能很有效的收缩你的腹肌
Always take care of the right execution.
记住要执行正确的动作
Raise shoulder blades from the ground
将肩胛骨从地面抬起
and hold your pelvis in the correct position.
然后将盆骨保持在正确位置
Tuck your legs if you can’t hold the right pelvis position.
如果你不能保持正确的盆骨位置 就把腿收起来
Otherwise, you’ll not work your abs
否则 你没法锻炼到你的腹肌
but put unnecessary load on your lower spine.
反而会给底部的脊柱加上不必要的负担
Also take care that you tuck your chin
还要记住收起你的下巴
and keep your head in the neutral position.
将脑袋保持在一个中间的位置
The last benefit is that the Hollow Body Hold is more
最后一个好处是全身屈更像是
of a Static Exercise.
属于静态的运动
In the Sit-Ups you flex your spine over and over again.
仰卧起坐中 你一次又一次的收缩你的脊柱
If you do this repeat compression everyday
如果你每天重复
for a lot of laps
很多次这样的压缩
it can cause degeneration in your discs.
会让你的椎间盘恶化
The result can vary from back pain to serious medical conditions.
会造成背痛甚至更严重的身体状况
Your spine is designed to move but not to do an excessive amount
你的脊柱进化出来是为了移动而不是一遍又一遍
of compression work over and over again.
执行大量的压迫性工作
Movement is important.
运动很重要
But too much of the same movement might degenerate it.
但过量的运动会使其受损
But, of course, it’s not bad to do dynamic movements in general.
不过 当然了 进行有活力的运动通常是不错的
If you want to use the Hollow Body Hold
如果你想把全身屈当做
as a dynamic exercise you can do the Log Roll.
一个有活力的锻炼 你可以做原木翻滚练习
Here you don’t have the disadvantages
这就不会有一次次重复高压迫的运动
of the over and over repeated movement with high compression.
造成的坏处了
You only have the slight movement in your spine,
你只需要轻轻的动动你的脊柱
and you also have the benefit
并且通过这项锻炼有助于你
that you also train your obliques and your back muscles with this exercise.
训练到腹斜肌和你的背肌
On top of that it’s also a coordinated exercise.
最重要的是它还是协调性的训练
Another great variation are the Hollow Body Rocks.
另一个好的变化形式是端腹起
Here you hold your body under tension and add a rocking motion.
用拉力保持身形的同时 加入摇摆动作
This will increase your core stability a lot,
这在会很大程度上加强你的核心稳定性
because in addition to the hold,
因为除了要保持身形外
you also have to stabilize your body during the complete motion
你还得在完整的运动过程中稳定你的身形
in different positions and with different intensities.
不同的位置有不同的强度
If you’re looking for a complete workout program
如果你在寻求一个完整的锻炼计划
we got a special offer for you.
我们能给你提供一个特殊的方案
Until the end of July,
在七月末之前
we give you 20 % discount for all workout bundles.
我们为所有的锻炼包提供20%的折扣
Just visit our website and get your bundle now.
现在只需要来我们的网站 获取你自己的运动包
Thx! Alex.
谢谢 我是亚历克斯