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 字幕翻译： the target muscles are the abdominal muscles all four of them are active but 外国目标肌肉是腹部肌肉，这四块肌肉都处于活动状态，但 the focus of this exercise is on the rectus abdominis lateral view presenting 本练习的重点是腹直肌侧视图 spinal movement during sit-ups according to the National Institute for ，根据美国国家 occupational safety and health repetitive loading at or above this 职业安全与健康研究所的重复负荷，在仰卧起坐时呈现脊柱运动。 level is linked to high rates of injury in workers 水平与 for endurance or stability workout hold six to seven seconds isometric 耐力或稳定性锻炼工人的高受伤率相关 保持6 到 7 秒等长 contraction the target muscles are the abdominals that flex the spine in Reverse action 收缩 目标肌肉是在反向动作中弯曲脊柱的腹部 the thoracic spine is fixed and the pelvis is free to move 胸椎固定，骨盆可以自由 the abdominals pull the pelvis up and stop the return stage to the ground the 移动 腹部拉动 骨盆向上并停止 返回阶段回到地面 pelvis is pulled up by a concentric contraction and in the return stage the 骨盆被向心收缩拉起 在返回阶段 abdominals are active in eccentric contraction two variations for 腹部在离心收缩中活跃两种变化用于 regulating the load as the knees come closer to the chest the leg weight comes 调节负荷 当膝盖靠近胸部时 腿部重量开始增加 closer to the movement axis the vertebrae reducing the load on the 靠近运动轴的椎骨减少 abdomen in the lower animation moving the knees 了下方动画 movi 中腹部的负荷 将 up without bringing them to the chest we maintain the leg weight far from the 膝盖抬高而不将它们带到胸部 我们保持腿部重量远离 movement axis and therefore the load on the abdomen is high 运动轴，因此腹部的负荷 flat on an exercise mat extending your arm straight back behind your head Bend at your spine and at the same time raise your legs and arms to meet in a 很高 同时抬起你的腿和手臂以
closed jackknife position the target muscles are the abdominal 闭合的折刀位置相遇 目标肌肉是 muscles and the hip flexors the hip flexors connect the leg to the 腹肌和髋屈肌 髋屈肌将腿连接到 upper body and pull the legs up these muscles also pull the pelvis 上半身并将腿向上拉 这些肌肉也将骨盆 anteriorly the abdominal muscles work hard 向前拉 腹部肌肉 statically in order to stabilize the pelvis in the spine and also dynamically 静态地努力工作，以稳定脊柱中的骨盆，并动态 to flex the spine variation with straight legs 地弯曲脊柱直腿变化 with straight legs the load on the abdominals and the hip flexors is higher 直腿 由于更高的扭矩，腹部和臀部屈肌的负荷更高 due to higher torque 关注公众号，学习更多骨科英文知识。 |
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