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不要这样做平板支撑! – 译学馆
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不要这样做平板支撑!

STOP Doing Planks Like That!

平板支撑是最受欢迎的自重运动之一
Planks are one of the most popular bodyweight exercises.
为什么呢?
Why?
因为这项运动可以随时随地进行
Because they can be done at any level.
可以同时锻炼到许多肌肉
They train a lot of muscles at the same time.
并且不需要任何设备
And they require no equipment.
像其他运动一样
As with any other exercise
动作标准才能达到最好的锻炼效果
you should aim for proper form to get the most out of it.
这儿有一份快速掌握训练的窍门
So here is a quick checklist.
下颌内收 肩胛骨前推
Tuck your chin, push your shoulder blades forward,
骨盆后倾 双腿伸直
tilt your pelvis backwards and extend your legs.
正如你所见 这就是稳定的平板支撑
As you can see, we now got a solid plank.
但这还是不够好
But we are still not satisfied.
因为有一个重要因素
Because there’s one important factor that
使这项运动更加有效
makes this exercise way more efficient.
那就是肩胛骨的动作和脊柱
It’s about the shoulder blade movement and the spine.
在刚才的示例中
In the last example,
我们已经展示了中立位的背部形态
we’ve shown you a neutral back position.
很多人会告诉你
And most people will tell you
这就是这项运动的最佳姿势
that this one is the best position for this exercise.
但让我告诉你为什么他们是错的吧
But let me tell you why they are wrong.
为了达到最好的锻炼效果
To get the most out of this exercise
你应该尽量让上背部拱起
you should aim for rounded position of your upper back.
这就是所谓的空心体体位
This is known as the hollow body position
它比中立位的锻炼效果要好
and offers many benefits over the neutral one.
空心体体位不仅适用于普通的平板支撑
This position is not only about the forearm plank in general.
我们建议在其他体式中也同样适用
We recommend to do it as well in other positions,
例如俯卧撑 伏地登山式
like the push-up support hold, mountain climbers,
蛙式支撑 水平支撑 以及其他类似的锻炼
frog stand, planche and other similar exercises.
我们关注这个体位的主要原因
The main reason why we aim for this position
是更好的激活前锯肌
is the better activation of the serratus anterior.
在肩部力量和保健方面
The serratus plays an important role
锯肌起着相当重要的作用
when it comes to shoulder strength and health.
不容小觑
And should not be neglected.
训练前锯肌的好处数不胜数
The benefits of training the serratus anterior are almost endless.
它是肩关节复合体中最重要的肌肉之一
It’s one of the most important muscles of the shoulder complex.
它带动手臂进行各个方向的活动
It helps moving the arms multi-dimensionally
并且是进行高强度卧推 俯卧撑训练
and it’s essential for strong benchpress,Push-ups,
以及基本上每项人人熟知的上肢推举运动的基础
and basically every overhead exercise known to men.
为了激活锯肌
To activate your serratus
你需要把肩胛骨尽可能多地向前推
you have to push your shoulder blades forward as much as possible.
这个向前的运动也会造成脊柱的弯曲
This forward movement will also result in a flexion of your spine.
这也会使腹部的肌肉得到更好的激活
And this will lead to a better activation of the abdominal muscles as well.
收缩腹肌
The contraction of your abs
跟其他所有的肌肉一样
brings the muscle origin and insertion closer together
会使肌肉的起止两端靠得更近
just like in every other muscle.
所以如果你弯曲脊柱并且后倾骨盆
So if you flex the spine and tilt your pelvis backwards,
就可以更好地收缩你的腹肌
you will contract your abs in an optimal way.
把它想象成静态的卷腹
Imagine it like a static crunch,
但相比只是躺在地上 这种训练好处多多
but with a lot more benefits than just lying on the ground.
可能会有人说
Maybe some people will say
保持脊柱中立位更好
it’s better to keep your spine in a neutral position.
但是并不对
But this is not true.
我们的脊柱生来就是活动的
Our spine is designed to move.
并且只有在运动时 你才可以活动到脊柱
And only with movement you are able to keep your spine mobile
并且最有效的收缩周围所有的肌肉
and contract all muscles around it in an optimal way.
甚至自然站立状态下的脊柱
Even our natural spine position while we are standing
也有自然的生理弯曲 并不是完全笔直
has the natural curves and is not completely straight.
所以当谈到脊椎运动时
So don’t be confused
你不必太困惑
when it comes to spine movement in general.
如你所知
As you might know,
依旧没有多少人喜欢仰卧起坐和卷腹运动
we are still no fans of sit-ups and crunches
因为它有很多缺点
because of many downsides
比如当你仰卧时 脊柱会反复弯曲
like the repetitive flexion of the spine while lying on your back.
了解更多此话题详情
If you want to know more about this topic,
请观看【三项比仰卧起坐更有效的运动】视频
please check our three exercises better than sit ups video.
如果你想知道
If you now want to know
如何能将平板支撑和其他动作
how you can implement a plank and other exercises
结合起来作为良好的系统训练
into a well structured program,
你可以加入我们不同级别的锻炼课程
you can check our workout programs for different levels.
无论你是初学者还是优秀的运动员
It doesn’t matter if you are a beginner or an advanced athlete.
浏览我们的网站来找到适合你的课程吧
Just visit our website and get your program.
如有任何疑问 请在留言区评论
If you have any other questions just leave a comment.
感谢观看 我是Alex
thanks Alex.

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视频概述

在现代生活中,平板支撑成为越来越多的人锻炼的选择。但是,我们日常做平板支撑的动作真的是正确的吗?

听录译者

收集自网络

翻译译者

教瑜伽的Diana

审核员

审核员XY

视频来源

https://www.youtube.com/watch?v=F-nQ_KJgfCY

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