Name: 有小腹贅肉？做這個運動就對了 (不用跑步)！ (If You Have Love Handles Do This Exercise (NO CARDIO))
Uploaded: 2026-02-12T08:35:04.000Z
Duration: 11 min

If you want to lose love handles, you need to do two things.

如果你想擺脫腰間的「游泳圈」，有兩件事要做。

轉承詞

First, burn overall body fat because you can't spot reduce.

第一，要燃燒全身的脂肪，因為你無法局部減脂。

Second, strengthen your obliques, the muscles on the sides of your waist.

第二，要強化你的腹斜肌，也就是你腰側的肌肉。

Now, research shows some exercises are far better at burning calories, and

現在，研究顯示有些運動在燃燒卡路里方面效果好很多，

others activate the obliques much harder, up to 300% more than regular crunches.

而有些運動能更強烈地活化腹斜肌，比一般的捲腹高出 300% 之多。

I went through the studies and selected five exercises that do both jobs best.

我研究了這些數據，挑選出五個能同時做好這兩件事的運動。

The first exercise activates your obliques at 107%.

第一個運動能活化你的腹斜肌 107%。

But let me explain what that number actually means.

不過，讓我來解釋一下這個數字實際上代表什麼意思。

科學家使用一種叫做 emg 的測量方式。

It tracks the electrical signals your muscles send when they contract.

它會追蹤你的肌肉收縮時傳送的電訊號。

The harder a muscle works, the stronger the signal.

To create a baseline, they first ask someone to flex their abs as hard as they physically can.

為了建立一個基準，他們會先請一個人盡可能用力地收縮腹肌。

That maximum effort is called 100% activation.

那種最大力氣的收縮就叫做 100% 活化。

And when researchers tested the side plank, they found the internal oblique, the deep muscle on the side of your waist, was firing at 107%.

研究人員測試側平板支撐時，發現內側腹斜肌，也就是你腰部側邊的深層肌肉，活化程度達到了 107%。

That means the muscle is being recruited even more efficiently than in a standard maximum test.

這表示這塊肌肉的徵召程度，比標準的最大測試還要有效率。

The study was published in the Journal of Sport Rehabilitation, and

這項研究發表在 Journal of Sport Rehabilitation 期刊上，

the researchers concluded that the side plank is one of the most effective exercises for strengthening the lateral core, the sides of your torso where love handles form.

研究人員結論，側平板支撐是強化側核心，也就是形成「愛情把手」的軀幹兩側，最有效的運動之一。

You lie on your side and hold your body up using just your forearm and the side of your foot.

你側躺，只用前臂和腳側撐起身體。

Head, shoulders, hips and feet all aligned.

頭、肩膀、臀部和腳都要對齊。

The key is keeping your hips lifted off the ground.

When you hold that position, your obliques have to fire constantly to stop your body from collapsing.

當你維持這個姿勢時，你的腹斜肌會持續用力，防止身體垮掉。

這就是為什麼活化程度這麼高。

如果可以做更久，就增加到 60 秒。

If it's too hard, drop to your knees instead of your feet.

如果太難，就用膝蓋著地，而不是用腳。

This exercise won't burn a massive amount of calories.

這個運動不會燃燒大量的卡路里。

Its job is to build serious strength and muscular endurance in your obliques.

它的功用是建立你腹斜肌的強大肌力和耐力。

Now, the second exercise ranked number one out of 13 AB exercises tested in a controlled EMG study.

接下來，第二個運動是在一項受控 emg 研究中，在 13 種腹部運動中排名第一的。

And the gap between first place and everything else wasn't even close.

而且第一名和其他運動的差距非常大。

The American Council on Exercise wanted to find out which ab exercises actually activate the muscles the most.

American Council on Exercise 想找出哪些腹部運動能真正活化最多肌肉。

So they brought participants into a lab, attached EMG sensors to their muscles, and

所以他們找來了參與者到實驗室，將 emg 感測器連接到他們的肌肉，然後

had them perform 13 of the most common ab exercises.

讓他們做了 13 種最常見的腹部運動。

They measured oblique activation for every single movement.

他們測量了每一個動作的腹斜肌活化程度。

The bicycle crunch won, and it wasn't a small victory.

騎自行車式捲腹贏了，而且不是小贏。

Here's the the bicycle crunch produced roughly 290% more oblique muscle activity compared to a standard crunch used as the baseline.

騎自行車式捲腹產生的腹斜肌活動量，大約是作為基準的標準捲腹的 290% 以上。

That's nearly three times the Oblique activation and the researchers noted that exercises involving trunk rotation, twisting your torso, combined with abdominal stabilization generated the highest oblique activity.

這幾乎是三倍的腹斜肌活化度，研究人員指出，涉及軀幹旋轉、扭轉上半身的運動，加上腹部穩定，能產生最高的腹斜肌活動度。

The bicycle crunch does both at the same time, so lie flat on your back.

騎自行車式捲腹同時做到這兩點，所以平躺在地上。

Place your hands lightly behind your head.

Lift your shoulder blades off the ground and bring your knees up.

抬起肩胛骨離開地面，並將膝蓋抬起來。

Straighten your right leg out while pulling your left knee toward your chest.

打直右腿，同時將左膝拉向胸口。

At the same time, rotate your upper body and bring your right elbow toward your left knee.

同一時間，轉動上半身，將右手肘朝向左膝。

Twist and bring your left elbow toward your right knee.

轉動身體，將左手肘朝向右膝。

Keep alternating like you're pedaling a bicycle.

就像騎腳踏車一樣，持續交替動作。

每一下都要轉動你的整個軀幹。

That rotational movement is what creates the massive oblique activation the study measured.

這個轉動的動作，正是研究測量到的腹斜肌大量活化。

每邊做 15 到 20 下，動作要控制好。

This one works differently than the first two.

Side planks and bicycle crunches Use your body weight.

側平板支撐和騎自行車式捲腹，都是運用你的自身體重。

This one adds external resistance, either a cable machine or resistance band, which changes how your obliques are loaded.

這個動作會加入外部阻力，像是 cable machine 或 resistance band，這會改變你腹斜肌受力的方式。

They rotate your torso, twisting left and right, and

它們會讓你的軀幹旋轉，向左和向右扭轉，而且

they resist rotation, stopping your torso from twisting when force tries to pull you.

它們會抵抗旋轉，在你受到外力拉扯時阻止你的軀幹扭轉。

The woodchopper trains both functions at the same time.

木材切割式訓練同時訓練這兩種功能。

When you pull the cable or band across your body, your obliques contract to create the rotational force.

當你將 cable 或 band 往身體方向拉時，你的腹斜肌會收縮產生旋轉的力量。

And when you control the weight back to the starting position, your obliques work to resist and slow down the rotation.

當你控制重量回到起始位置時，你的腹斜肌會努力抵抗並減緩旋轉。

That means tension on your obliques throughout the entire movement, both directions.

這表示在整個動作過程中，你的腹斜肌都會承受張力，兩個方向都是。

You can use a cable machine or a resistance band anchored to something sturdy.

你可以使用 cable machine，或是將 resistance band 固定在穩固的地方。

I'll explain the high to low version first, then the low to high variation first.

我會先示範由高到低的動作，然後是低到高的變化式。

High to low woodchopper Attach the cable or band above your head.

由高到低伐木式：將 cable 或 band 設置在頭部上方。

Stand with your side to the anchor point.

Grab the handle with both hands, arms extended.

Your feet should be about shoulder width apart.

Now rotate your torso and pull the cable down and across your body in a diagonal chopping motion, like you're swinging an axe to chop wood.

現在，像在用斧頭劈柴一樣，旋轉你的軀幹，將 cable 往身體下方斜向拉動。

The movement should go from up near your shoulder, down toward the opposite hip.

動作軌跡是從靠近肩膀上方，一路拉到對側的髖部。

The power comes from rotating your core, not bending your elbows.

動力來自於核心的旋轉，而不是彎曲手肘。

Your hips can rotate slightly, but most of the movement should come from your torso.

你的髖部可以稍微旋轉，但大部分的動作應該來自你的軀幹。

Control the weight back to the starting position, and don't let it snap back.

控制重量回到起始位置，不要讓它猛地彈回。

That controlled return is where your obliques resist the rotation.

這個受控的返回動作，就是你的腹斜肌在抵抗旋轉。

Now let me show you Low to high Woodchopper.

現在，我來示範「低到高」的伐木式運動。

Same setup, but anchor the cable or band low near the floor.

設定一樣，只是將 cable 或彈力帶固定在靠近地面的低處。

You pull from low to high across your body, like you're lifting something from the ground and throwing it over your opposite shoulder.

你會從低處往高處拉，越過你的身體，就像你要從地上撿起東西然後丟到對側肩膀一樣。

Both of these versions work, and you can do both or pick whichever feels better.

這兩種做法都有效，你可以都做，或者選一個你覺得比較好的。

Use a weight or band tension that challenges you but lets you control the movement.

使用能挑戰你但又能讓你控制動作的重量或彈力帶張力。

If you're jerking or using momentum, it's too heavy.

如果你動作很急促或藉助慣性，那就太重了。

Now those three three exercises Build your obliques.

現在，這三個動作就能鍛鍊你的腹斜肌。

But remember what I said at the beginning.

You could have the strongest, most developed obliques in the world.

你可能擁有全世界最強、最發達的腹斜肌。

But if there's a layer of fat sitting on top, your waist will still look soft and undefined.

但如果上面覆蓋著一層脂肪，你的腰部看起來還是會軟軟的、不明顯。

The fourth exercise isn't about building the obliques.

第四個動作不是在鍛鍊腹斜肌。

It's about burning the fat that's covering them.

而是在燃燒覆蓋在上面的脂肪。

And the science on fat loss is extremely clear about what works best.

關於減脂最有效的方法，科學上有非常清楚的說明。

Here's what the research shows about fat loss and exercise intensity.

研究顯示，關於減脂和運動強度，結果是這樣的。

Multiple studies have found that higher intensity exercises reduce abdominal fat significantly more than moderate intensity exercises, even when total calories burned are similar.

多項研究發現，即使燃燒的總熱量相似，高強度運動比中強度運動更能顯著減少腹部脂肪。

So if your goal is to burn fat off your love handles, intensity matters.

所以，如果你的目標是燃燒掉側腰的脂肪，強度就很重要。