Alastor Moody


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随着身体素质的提高,支撑时间可以逐步加长,还可以伸直手臂用手掌撑地。(译自Business Insider,原文如下)

Harvard doctors say this overlooked move is the quickest way to get strong abs

If you think sit-ups are the quickest ticket to 6-pack abs, the  physicians at Harvard Medical School have news for you: That  classic exercise isn't as efficient as it seems. 

  Instead of crunches, they suggest doing planks, the exercise that  involves holding yourself on your hands and toes in a pre-push-up  position. The findings are detailed in a   Harvard Medical School health report called "Core Exercises."

  As opposed to sit-ups, which target only your abdominal muscles,  planks recruit several groups of muscles along your sides, front,  and back. If you want a strong core — especially the kind that  would give you 6-pack-like definition across your abs — you need  to challenge all of these muscles. 

  "Sit-ups or crunches strengthen just a few muscle groups," write  the authors of the Harvard Healthbeat  newsletter, which summarizes the report's key takeaways.  "Through dynamic patterns of movement, a good core workout helps  strengthen the entire set of core muscles you use every day." 


  Conventional crunches may also be hard on different parts of your  body, including your back, which gets pushed against the floor.  Additionally, when you pull your body up into a sit-up position,  you're working a group of muscles called the hip flexors which  run from your thighs to the lumbar vertebrae in your lower back.  When these muscles get too tight or become overly-strengthened,     they can yank on your lower spine. This can cause pain or  discomfort in your lower back. 

  And unlike ab-crunch machines, planks don't require a single  piece of equipment, so you can do them anywhere. 

  Ready to give them a try? 

  The folks at recommend starting  out by lying face-down with your legs extended and your elbows  bent, directly under your shoulders, with your hands clasped.  Your feet should be hip-width apart; your elbows should be  shoulder-width apart. Next, tighten your abs and tuck your toes  to elevate your body, keeping your forearms on the ground. Your  body should be in a straight line from your head to your heels.  To start, hold it for one minute. 

  As you get stronger, you can gradually build up to maintain the  position for longer periods of time, and extend your arms  to hold yourself up on your palms.