震驚! 仰臥起坐並不能消除腹部脂肪!
Plenty of us have spent time sweating it out at the gym, doing sit-ups and crunches til our muscles cramp, with the aim of getting washboard abs.
爲了練出搓衣板般健壯的腹肌，很多人都曾在健身大汗淋漓地做仰臥起坐和卷腹運動，甚至不惜做到肌肉抽筋。But, apparently, we've being going about it all wrong.
但是，很顯然，我們爲了這個目的在做的都是無用功。According to celebrity personal trainer Nicola Addison, owner of Eqvvs Training in Knightsbridge, the secret to getting rid of a tummy lies in weights, planks and even the kitchen.
按照奈茨布里奇Eqvvs健身培訓班的創辦者、也是許多明星的私人教練的尼古拉·艾迪生的說法，擺脫肚腩的祕訣在於做負重運動、做平板支撐以及注意飲食。
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，這位曾與包括艾拉·麥克弗森、黛西·羅易以及艾琳·歐康娜在內的許多明星共過事的私人健身教練，解釋了爲什麼仰臥起坐行不通，以及爲了練出夢寐以求的腹肌我們到底應該怎麼做。Sorry to break it to you, but sit ups will not get you a flat stomach.
很遺憾，現實就是這麼殘酷，仰臥起坐不會讓你的腹部變得平坦。No matter how strong your abdominals are, if they are covered by layers of fat you will simply never see them.
因爲不管你的腹肌有多麼結實，如果它們被脂肪層蓋住，你將永遠看不到它們。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，做仰臥起坐減少的腹部脂肪量並不像你想的那麼多，局部減脂只是個美夢。
How to get that flat stomach
怎樣練出平坦的腹部d muscle
1.鍛鍊肌肉Learn to love weights. Most calories are burnt in the muscles (specifically the mitochondria).
學會愛上負重訓練。大部分卡路里是在肌肉尤其是肌肉細胞的線粒體中燃燒的。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 metabolic rate.
所以，肌肉就是“熔爐”--點火的爐子越多（參與運動的肌肉越多），燃燒的卡路里就越多如此一來，不僅能讓你的鍛鍊效果更爲明顯，而且還會提高一整天的基礎代謝率。s on compound workouts
2.專注於複合訓練It has been proven that regular weight training can boost your basal metabolic rate by 15 per cent.
研究證明，經常進行負重訓練可以提高15%的基礎代謝率。So incorporate exercises that challenge numerous muscle groups and multiple joints (compound movements) into your workout routine.
因此，你不妨將涉及多肌肉羣和多關節的複合運動納入到你的日常鍛鍊當中。ks
3.平板支撐Nicola says doing regular planks will help to compress the abdomen and flatten your stomach
尼古拉表示，經常做平板支撐可以擠壓腹部，從而讓你的腹部更加平坦。Or more importantly the transversus abdominus. This muscle help protects the back and compresses the abdomen.
或者說是腹橫肌。這部分的肌肉可以保護背部，也能對撫平腹部有作用。Static contractions such as planks will also help strengthen your abdominal wall.
類似於平板支撐的其他的靜態收縮運動也有助於練出腹肌。diet
4.注意飲食Sadly, abs are made in the kitchen. You simply cannot out train a bad diet, no matter how much work you do.
令人遺憾的是，腹肌就是得通過良好的飲食才能達成。如果你無法養成好的飲食習慣，那麼無論你鍛鍊地多努力，你都無法練出健美的腹肌。A diet that is high in processed foods, sugar, salt, saturated and trans fats will massively hinder that 6 pack.
如果你的飲食中加工食品、糖、鹽、飽和脂肪和反式脂肪含量很高的話，那麼這些食物會極大地妨礙你練出六塊腹肌。So focus on cutting down on refined sugar and carbohydrates, and upping your protein intake and - combined with the moves above - you should start seeing some stomach definition in no time.
所以，注意減少攝入精製糖和碳水化合物，增加蛋白質攝入量。結合上述幾項建議，相信你很快就會看到腹肌若隱若現了。
