064 久坐是怎么杀死你的屁股的

如果想要翘臀，就不要久坐。

久坐，会让一个认真训练的人的每一次臀冲、硬拉、壶铃摇摆的汗水化为软塌塌的屁股。

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01:17 我们在本期聊的“屁股死了”指的是哪种状态？

07:54 简单的臀部力量自测

12:12 坐多屁股就开始死了？

22:07 死臀综合征是怎么坐出来的

25:13 即使都处于久坐状态，女性的屁股普遍更塌陷一些，是错觉吗？

29:00 除了让屁股变塌，久坐还有哪些影响（盆底肌、腘绳肌、坐骨结节滑囊炎）

44:34 怎么能抢救一下死去的屁股？

参考文献

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[2] Establishing Normative Values and Clinician Assessment Accuracy for the Single Leg Bridge Endurance Test. Int J Sports Phys Ther. 2026 Jan 1;21(1):34-40. doi: 10.26603/001c.154592. PMID: 41488382; PMCID: PMC12758938.

[3] Extended sitting can cause hamstring tightness. Saudi Journal of Sports Medicine. 17. 110. doi: 10.4103/sjsm.sjsm_5_17.

[4] 3D anatomy and deformation of the seated buttocks. J Tissue Viability. 2015 May;24(2):51-61. doi: 10.1016/j.jtv.2015.03.003. Epub 2015 Apr 2. PMID: 25935874.

[5] Ischial tuberosities and ischial callosities. American Journal of Physical Anthropology. doi: 10.1002/AJPA.1330400309

[6] Sitting biomechanics Part I: Review of the literature. Journal of Manipulative and Physiological Therapeutics, 22(9), 594–609. doi: 10.1016/S0161-4754(99)70020-5