获得六块腹肌并不容易。
Getting six-pack abs isn't easy.
对于许多健身爱好者来说，确定的六块腹肌是将身体磨练到最佳状态的最终目标。不幸的是，通往这种通常难以捉摸的健身之路充满了性能缺陷和营养噩梦。
For many fitness buffs, a defined six-pack is the ultimate goal in a body honed to its physical peak. Unfortunately, the road to this often elusive endeavor of fitness is riddled with performance pitfalls and nutrition nightmares.
请务必避免以下五个错误，这些错误可能会破坏您减掉腹部脂肪和获得六块腹肌的目标。
Be sure to steer clear of the following five mistakes that may be sabotaging your goal of losing belly fat and getting six-pack abs.
1. 尝试摆脱不良饮食习惯
Trying to out-train a bad diet
你以前听说过，你会再次听到：腹肌是在厨房里做的。
You've heard it before, and you'll hear it again: Abs are made in the kitchen.
你花多少小时锻炼并不重要。如果你不知道你在吃什么，你就看不到任何进步。通过消除反式脂肪和尽量减少饱和脂肪、简单碳水化合物（如饼干、糖果或可乐）和添加的糖来改变饮食以减少脂肪。
It doesn't matter how many hours you spend exercising. If you're not conscious of what you're eating, you won't see any progress. Alter your diet to lose fat by eliminating trans-fats and minimize saturated fats, simple carbs like cookies, candy or cola and added sugar.
你的注意力应该放在干净、营养丰富的全食物上，比如瘦肉蛋白；复合碳水化合物，如胡萝卜、西葫芦和辣椒；纤维和健康脂肪。腹肌，可以说比任何其他肌肉群都要多，需要两管齐下的方法：持续训练以发展肌肉和量身定制的膳食计划以摆脱模糊的脂肪层。
Your focus should be on clean, nutrient-dense, whole food, such as lean proteins; complex carbs like carrots, zucchini, and peppers; fiber and healthy fats. Abs, arguably more than any other muscle group, require a two-pronged approach: consistent training to develop the muscle and a well-tailored meal plan to shed the obscuring layers of fat.
2.相信仰卧起坐是答案
Believing that crunches and sit-ups are the answer
毫无疑问，在试图获得六块腹肌时最大的训练错误是做无数仰卧起坐。是的，它们总比没有好。但是你的努力会更好地用于学习更有效的核心练习。
Without a doubt the biggest training mistake when it comes to trying to achieve a six-pack abs is doing a bazillion crunches. Yes, they're better than nothing. But your efforts would be far better spent learning more effective core exercises.
例如，平板支撑比仰卧起坐或仰卧起坐能吸收更高比例的肌肉激活。最大化这一点的一种方法是专注于你的呼吸。完全吸气，在呼气时，放慢呼吸速度，想象紧身胸衣在你的整个躯干和臀部周围拉紧。在任何和所有木板变化中都这样做。
Planks, for example, recruit a much higher percentage of muscle activation than the sit-up or crunch. One way to maximize this is to focus on your breathing. Breathe in fully, on the exhale, slow the breath down and imagine a corset being pulled tight around your entire torso and hips. Do this in any and all plank variations.
需要一些平板支撑练习的想法吗？在适用于 iOS 和 Android 的应用程序 @thecoreexpert 上尝试我的视频“Plankapalooza”。训练更聪明，而不是更难，专注于实现峰值收缩。仰卧起坐不是解决六块腹肌的方法。
Need some ideas for plank-based exercises? Try my video “Plankapalooza” on my app @thecoreexpert available for iOS and Android. Train smarter, not harder and focus on achieving peak contraction. Crunches are not your solution to six-pack abs.
3.过多的稳态有氧运动
Too much steady-state cardio
与其在中等水平的跑步机或椭圆机上花费 45 分钟到一个小时的训练，不如考虑在您的锻炼计划中每周增加三到四次 HIIT（高强度间歇训练）。
Rather than spending those 45-minute-to-an-hour sessions on the treadmill or elliptical at a moderate level, consider adding HIIT – high intensity interval training – three to four times a week to your workout schedule.
许多研究表明 HIIT 在最大限度地减少瘦体重和脂肪损失方面优于稳态有氧运动，同时在心血管健康方面与稳态有氧运动相当或更好。稳态有氧运动是一种纯粹的有氧运动，它比 HIIT 慢或强度低，以低到中等强度达到最大心率的 50% 到 70%，例如慢跑。
Numerous studies have shown HIIT to be superior to steady state cardio for maximizing lean mass and fat loss while being comparable to or better than steady-state cardio for cardiovascular health. Steady state cardio is a purely aerobic workout that is slower or less intense than a HIIT and achieves 50% to 70% of the maximum heart rate at a low-to-moderate intensity – like jogging, for example.
高强度运动会增加身体在努力过程中对氧气的需求，从而造成氧气短缺，使您的身体在恢复期间需要更多氧气。因此，在您完成锻炼后很长一段时间内，身体都会继续减脂。
High intensity exercises elevate the body's need for oxygen during the effort, which creates a shortage of oxygen, making your body ask for more oxygen during the recovery. As a result, the body keeps losing fat long after you're done with your workout.
这种效果是HIIT对于想要尽快达到健身目标的人更实用的主要原因，提供了理想的六块腹肌增强方法。大量研究表明，高强度训练可显着减少腹部总脂肪——包括腹部皮下脂肪和腹部内脏脂肪。
This effect is the primary reason why HIIT is more practical for individuals who want to achieve their fitness goal as soon as possible, offering an ideal six-pack enhancing method. And numerous studies show high-intensity training significantly reduces total abdominal fat – which includes both the abdominal subcutaneous fat as well as the abdominal visceral fat.
4. 技术差
Poor technique
要增强任何肌肉清晰度，必须正确地锻炼肌肉。例如，我经常看到的一件事是铺板时的总体布局。平板支撑已成为最受欢迎的核心练习之一，因为它们可以增强和增强整个核心的耐力，而不仅仅是腹肌。
To enhance any muscle definition, the muscle must be worked correctly. For example, one thing I often see is overarching while planking. Planks have become one of the most popular core exercises, namely because they strengthen and build endurance in the entire core, not just the abdominals.
不幸的是，他们经常做错了。最常见的错误是将背部拱起或放下。这会减少腹部肌肉的参与，并对腰椎造成压力，通常会导致腰痛。
Unfortunately, they are often done incorrectly. The most common mistake is to overarch – or drop – your back. This reduces the engagement of the abdominal muscles and puts strain on the lumbar vertebrae, often leading to lower back pain.
要纠正这些错误，请退后一步，通过在前臂和膝盖上做改良的平板支撑来增强核心力量。从那里，进步到常规的前臂木板，最终是更高级的版本。
To correct these mistakes, take a step back and build up your core strength by doing modified planks on your forearms and knees. From there, progress to the regular forearm plank and eventually the more advanced versions.
一定要让身体的每一块肌肉都得到最大的输出和最佳的表现。核心肌肉必须正确运作，才能募集较小的稳定肌肉以及较大的腹部肌肉。考虑质量而不是数量。
Be sure to engage every muscle in the body for maximum output and optimal performance. Core muscles must be worked correctly in order to recruit the smaller stabilizing muscles, as well as the larger abdominal muscles. Think quality over quantity.
5.睡眠不足
Not enough sleep
睡眠不仅对肌肉修复很重要，而且还是身体压力的第一大原因。 当身体受到压力时，它会释放皮质醇，一种压力荷尔蒙。 这种激素告诉身体储存脂肪作为保护——尤其是在中间部分。
Not only is sleep important for muscle repair, but it's also the number one cause of stress in the body. When the body is stressed, it releases cortisol, a stress hormone. This hormone tells the body to store fat as protection – especially around the mid-section.
通过养成良好的睡眠卫生习惯，争取每晚七到九个小时的优质睡眠：睡前两小时关闭所有电子设备，并尝试保持一致的睡眠/觉醒周期。 美好的一天总是从前一天晚上开始。
Aim for seven to nine hours of quality sleep every night by practicing good sleep hygiene: Turn off all electronics two hours before bed and try to maintain a consistent sleep/wake cycle. A great day always starts the night before.
我知道调整并保持精确的饮食和锻炼计划可能具有挑战性，以显示那些雕刻的腹肌。 但是知道不该做什么可以为您节省宝贵的时间和精力——我们都可以从中受益。
I know it might be challenging to dial in and maintain the precise diet and exercise plan required to reveal those sculpted abs. But knowing what NOT to do can save you precious time and energy – something from which we can all benefit.
