Halpern A A, Bleck E E
Clin Orthop Relat Res. 1979 Nov-Dec(145):172-8.
The effect of 5 different sit-up regimens on the abdominal muscle activity were investigated by electromyography as well as the degree of lumbar flexion required with each type of sit-up. In the long-lying position the rectus abdominus muscles were only active an average of 34% of the sit-up cycle. The greatest duration of activity (90%) was found in the shoulder lift hook-lying (knees flexed) sit-up in which the subject elevates the trunk to the point where the scapula is lifted from the mat. In addition, this sit-up requires minimal flexion of the lumbar spine (3 degrees versus 38 degrees) and is less likely to result in increased forces across the lumbar disk. The evidence is that this sit-up is the most effective in terms of abdominal muscle activity and the safest in terms of causing lumbar spinal flexion.
通过肌电图研究了5种不同仰卧起坐训练方式对腹部肌肉活动的影响，以及每种仰卧起坐所需的腰椎前屈程度。在仰卧位时，腹直肌在仰卧起坐周期中平均仅活动34%。在肩抬钩卧位（屈膝）仰卧起坐中发现活动持续时间最长（90%），即受试者将躯干抬高到肩胛骨离开垫子的程度。此外，这种仰卧起坐需要的腰椎前屈最小（3度，而其他方式为38度），并且不太可能导致腰椎间盘受力增加。有证据表明，就腹部肌肉活动而言，这种仰卧起坐最有效，而就引起腰椎前屈而言，它是最安全的。
