震惊! 仰卧起坐并不能消除腹部脂肪!

 　　Plenty of us have spent time sweating it out at the gym, doing sit-ups and crunches¹ til our muscles cramp², with the aim of getting washboard abs.

　　为了练出搓衣板般健壮的腹肌，很多人都曾在健身大汗淋漓地做仰卧起坐和卷腹运动，甚至不惜做到肌肉抽筋。

　　But, apparently³, we've being going about it all wrong.

　　但是，很显然，我们为了这个目的在做的都是无用功。

　　According to celebrity⁴ personal trainer Nicola Addison, owner of Eqvvs Training in Knightsbridge, the secret to getting rid of a tummy lies in weights, planks⁵ and even the kitchen.

　　按照奈茨布里奇Eqvvs健身培训班的创办者、也是许多明星的私人教练的尼古拉·艾迪生的说法，摆脱肚腩的秘诀在于做负重运动、做平板支撑以及注意饮食。

　　Here, the personal trainer who has worked with stars including Elle Macpherson, Daisy Lowe and Erin O'Connor, shares the truth about why sit-ups aren't the way to go - and what you really need to be doing to get the abs of your dreams.

　　在此，这位曾与包括艾拉·麦克弗森、黛西·罗易以及艾琳·欧康娜在内的许多明星共过事的私人健身教练，解释了为什么仰卧起坐行不通，以及为了练出梦寐以求的腹肌我们到底应该怎么做。

　　Sorry to break it to you, but sit ups will not get you a flat stomach.

　　很遗憾，现实就是这么残酷，仰卧起坐不会让你的腹部变得平坦。

　　No matter how strong your abdominals are, if they are covered by layers of fat you will simply never see them.

　　因为不管你的腹肌有多么结实，如果它们被脂肪层盖住，你将永远看不到它们。

　　Sit ups unfortunately do not reduce fat from the tummy - as much as you might want to believe it, spot reduction of fat is a myth.

　　不幸的是，做仰卧起坐减少的腹部脂肪量并不像你想的那么多，局部减脂只是个美梦。

　　震惊! 仰卧起坐并不能消除腹部脂肪!

　　How to get that flat stomach

　　怎样练出平坦的腹部

　　1.Build muscle

　　1.锻炼肌肉

　　Learn to love weights. Most calories are burnt in the muscles (specifically the mitochondria).

　　学会爱上负重训练。大部分卡路里是在肌肉尤其是肌肉细胞的线粒体中燃烧的。

　　So, muscles are the furnaces – the more furnaces you have fired up (or the greater the mass of muscle that is active), the more calories you will burn - not only in your workout, but also throughout the day as a boost to your basal metabolic⁷ rate.

　　所以，肌肉就是“熔炉”--点火的炉子越多（参与运动的肌肉越多），燃烧的卡路里就越多如此一来，不仅能让你的锻炼效果更为明显，而且还会提高一整天的基础代谢率。

　　2.Focus on compound workouts

　　2.专注于复合训练

　　It has been proven that regular weight training can boost your basal metabolic rate by 15 per cent.

　　研究证明，经常进行负重训练可以提高15%的基础代谢率。

　　So incorporate exercises that challenge numerous muscle groups and multiple joints⁸ (compound movements) into your workout routine.

　　因此，你不妨将涉及多肌肉群和多关节的复合运动纳入到你的日常锻炼当中。

　　3.Planks

　　3.平板支撑

　　Nicola says doing regular planks will help to compress the abdomen⁹ and flatten¹⁰ your stomach

　　尼古拉表示，经常做平板支撑可以挤压腹部，从而让你的腹部更加平坦。

　　Or more importantly the transversus abdominus. This muscle help protects the back and compresses the abdomen.

　　或者说是腹横肌。这部分的肌肉可以保护背部，也能对抚平腹部有作用。

　　Static contractions¹¹ such as planks will also help strengthen your abdominal⁶ wall.

　　类似于平板支撑的其他的静态收缩运动也有助于练出腹肌。

　　4.Your diet

　　4.注意饮食

　　Sadly, abs are made in the kitchen. You simply cannot out train a bad diet, no matter how much work you do.

　　令人遗憾的是，腹肌就是得通过良好的饮食才能达成。如果你无法养成好的饮食习惯，那么无论你锻炼地多努力，你都无法练出健美的腹肌。

　　A diet that is high in processed foods, sugar, salt, saturated¹² and trans fats will massively hinder that 6 pack.

　　如果你的饮食中加工食品、糖、盐、饱和脂肪和反式脂肪含量很高的话，那么这些食物会极大地妨碍你练出六块腹肌。

　　So focus on cutting down on refined sugar and carbohydrates¹³, and upping your protein intake¹⁴ and - combined with the moves above - you should start seeing some stomach definition in no time.

　　所以，注意减少摄入精制糖和碳水化合物，增加蛋白质摄入量。结合上述几项建议，相信你很快就会看到腹肌若隐若现了。

1 crunches   

n.（突发的）不足( crunch的名词复数 )；需要做出重要决策的困难时刻；紧要关头；嘎吱的响声v.嘎吱嘎吱地咬嚼( crunch的第三人称单数 )；嘎吱作响；（快速大量地）处理信息；数字捣弄

参考例句：

• I can't bear the way she crunches the sugar. 我简直看不惯她嚼糖的那副样子。 来自辞典例句
• Crunches with a twisting motion (to hit obliques) are excellent. 做仰卧起坐时加上转体动作更好。 来自互联网

2 cramp   

n.痉挛；[pl.](腹)绞痛；vt.限制，束缚

参考例句：

• Winston stopped writing,partly because he was suffering from cramp.温斯顿驻了笔，手指也写麻了。
• The swimmer was seized with a cramp and had to be helped out of the water.那个在游泳的人突然抽起筋来，让别人帮着上了岸。

3 apparently   

adv.显然地；表面上，似乎

参考例句：

• An apparently blind alley leads suddenly into an open space.山穷水尽，豁然开朗。
• He was apparently much surprised at the news.他对那个消息显然感到十分惊异。

4 celebrity   

n.名人，名流；著名，名声，名望

参考例句：

• Tom found himself something of a celebrity. 汤姆意识到自己已小有名气了。
• He haunted famous men, hoping to get celebrity for himself. 他常和名人在一起, 希望借此使自己获得名气。

5 planks   

（厚）木板( plank的名词复数 )； 政纲条目，政策要点

参考例句：

• The house was built solidly of rough wooden planks. 这房子是用粗木板牢固地建造的。
• We sawed the log into planks. 我们把木头锯成了木板。

6 abdominal   

adj.腹（部）的，下腹的；n.腹肌

参考例句：

• The abdominal aorta is normally smaller than the thoracic aorta.腹主动脉一般比胸主动脉小。
• Abdominal tissues sometimes adhere after an operation.手术之后腹部有时会出现粘连。

7 metabolic   

adj.新陈代谢的

参考例句：

• Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
• A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。

8 joints   

接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）

参考例句：

• Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
• Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。

9 abdomen   

n.腹，下腹(胸部到腿部的部分)

参考例句：

• How to know to there is ascarid inside abdomen?怎样知道肚子里面有蛔虫？
• He was anxious about an off-and-on pain the abdomen.他因时隐时现的腹痛而焦虑。

10 flatten   

v.把．．．弄平，使倒伏；使(漆等)失去光泽

参考例句：

• We can flatten out a piece of metal by hammering it.我们可以用锤子把一块金属敲平。
• The wrinkled silk will flatten out if you iron it.发皱的丝绸可以用熨斗烫平。

11 contractions   

n.收缩( contraction的名词复数 )；缩减；缩略词；（分娩时）子宫收缩

参考例句：

• Contractions are much more common in speech than in writing. 缩略词在口语里比在书写中常见得多。 来自《简明英汉词典》
• Muscle contractions are powered by the chemical adenosine triphosphate(ATP ). 肌肉收缩是由化学物质三磷酸腺苷(ATP)提供动力的。 来自辞典例句

12 saturated   

a.饱和的，充满的

参考例句：

• The continuous rain had saturated the soil. 连绵不断的雨把土地淋了个透。
• a saturated solution of sodium chloride 氯化钠饱和溶液

13 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句

14 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。