第1942期:Wall squats and planks best at lowering blood pressure

If you've never planked, it involves holding the starting position for a push-up. A wall squat requires you to hold a sitting position with your back against a wall.

如果你从来没有做过平板支撑运动，那么它指的是身体保持俯卧撑起始位置的训练方法。靠墙静蹲运动则需要你保持坐姿，背部贴住墙面。

Both are isometric exercises, focusing on static strength training. According to a review of trials involving nearly 16,000 people, this type of exercise is the best way to lower blood pressure although all exercise is beneficial.

以上两种动作都是等长运动，侧重于训练静态力量。根据一项有近1.6万人参与的试验综述，尽管所有运动都对身体有益，但这种类型的运动是降低血压的最佳方式。

Instead of pushing up the heart rate like running, researchers say it increases tension in the muscles and then prompts a sudden rush of blood when the exercise is over.

研究人员们说，这类等长运动并不像跑步那样会提高心率，而是会增加肌肉的张力，然后在训练结束时引起血液的突然上涌。

词汇表

position 姿势
push-up 俯卧撑
wall squat 靠墙静蹲
isometric 等长的，等距的
static 静态的，静止的
strength 力量
blood pressure 血压
beneficial 有益的
heart rate 心率
tension 张力，拉伸
rush of blood 血液上涌