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讓你在運(yùn)動上有很好的表現(xiàn)。

Whether?or?not?they?provide?you?with?precisely?thephysique?or?fitness?you?desire,?could?sit-ups?bring?unintended?consequences?such?as?backpain??Stuart?McGill,?professor?of?spine?biomechanics?at?the?University?of?Waterloo?in?Canadahas?been?studying?sit-ups?for?years?and?is?convinced?that?the?traditional?crunch?does?indeedcause?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，它們有可能會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·麥吉爾對仰臥起坐已經(jīng)研究多年，深信這一傳統(tǒng)的收腹運(yùn)動確實(shí)會有損我們的身體。
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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[/en
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?spinesthan?those?of?many?other?animals,?but?of?course?critics?of?these?studies?point?out,?that?thereare?still?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)對象，是因?yàn)榕c其他動物相比，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，中間也會有休息。

Perhaps?these?results?tell?us?what?might?happen?at?t
he?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,?injuriescan?happen.?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，傷害還是有可能會發(fā)生。2005年對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試期中，56%的傷害歸因于仰臥起坐。
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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-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。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。
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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。