觉得自己大腿粗？你可能是中了“基因彩票”！

腿细、马甲线、直角肩……很多人都在追求所谓的“好身材”。其实，微胖、腿粗、屁股大……这些你以为的身材缺点，是中了“基因彩票”。

Many people strive for the so-called "perfect body" — slim legs, flat abs, or sharp shoulders. But what some may consider physical "flaws" such as thicker thighs, wider hips, or a slightly plump figure, could in fact be advantages granted by what researchers call the "genetic lottery".

“缺点一”：大腿粗反而有助于长寿

很多人明明不胖，就是大腿粗，经常羡慕别人又细又长的腿。如今越来越多的研究发现：大腿粗反而是好身材的标志之一。

大腿粗的人血脂更好。大腿围每增加5厘米，全因死亡风险就会降低；大腿粗，会降低高血压和心脏病风险，降低糖尿病风险；大腿粗，骨密度也更高。

大腿围的正常范围是46～60厘米。正常范围内一般大腿围越大，腿部肌肉就越强壮。

Studies have shown that people with larger thighs often enjoy better health outcomes. Every additional five centimeters in thigh circumference is linked with a reduced risk of premature death. Stronger thigh muscles are associated with healthier blood lipids, lower risks of hypertension, diabetes and heart disease, and greater bone density. The healthy range for thigh circumference is 46 to 60 centimeters, with larger measurements within this range often indicating stronger leg muscles.

“缺点二”：屁股大患糖尿病风险低

《糖尿病护理》发表的一项研究指出：臀部脂肪多是一种健康优势，与2型糖尿病风险降低有关。臀部脂肪与脂肪因子水平呈负相关，脂肪因子水平每减少1个标准，2型糖尿病风险升高16%，这是独属于臀部脂肪的优势。

臀部大的人，脑血管更好。臀部肌肉发达，可降低摔倒的风险；臀部脂肪多，可降低患上糖尿病的风险；臀围每增加10厘米，死亡率就会下降；臀部脂肪较多的女性，患心血管疾病的风险较低。

Research suggests that hip fat offers unique health benefits, particularly in lowering the risk of type 2 diabetes. Women with wider hips also tend to have lower risks of cardiovascular disease. Moreover, larger hip muscles reduce the likelihood of falls, while hip fat itself appears to protect against metabolic disorders. For every 10 centimeter increase in hip circumference, mortality risk declines.

“缺点三”：微胖身材更有利于长寿

瘦不下来，减肥困难……是很多身材微胖人的苦恼。其实在很多医生和科学家眼中，微胖才是最佳身材。在高龄长寿老人中，微胖且腰围较细的体形，死亡风险最低。

While being slim is often praised, many doctors argue that a mildly overweight body type, especially with a relatively small waist, is linked with the lowest mortality risks. Among centenarians, the "slightly plump" figure is a common trait.

“缺点四”：轻微斜肩其实不是病态

生活中大部分人都不是直角肩，都有一点轻微的斜肩，很多人也称其为溜肩。其实，直角肩并不是一个完美身材，而是一种病态。在正常的体态下，肩膀并不是水平的。正常人两侧肩胛骨的内侧缘间距为上窄下宽，锁骨比水平线高20度左右。

正常体态的肩膀

直角肩，医学术语称之为肩胛骨下回旋综合征。肩关节的活动有赖于正常的肩关节骨性结构、正常的肩肱节律及肩袖组织。而直角肩破坏了上述组织和结构，会导致肩关节活动受限，甚至诱发肩峰撞击，引起肩峰下滑囊炎和肩袖损伤。

Another misconception lies in shoulder shape. Many assume that "right-angled shoulders" represent ideal posture, yet in reality, slightly sloping shoulders are more natural and healthier. Orthopedic experts warn that forcing a rigid right angle may even cause shoulder joint strain, impingement syndromes, or rotator cuff injuries.

练出健康身材的方法

1.给臀腿“囤”点肌肉

腿部肌群是身体最大的肌群，占全身肌群的60%。适当进行深蹲练习，不仅可以激活臀腿肌肉，增加下肢活力，还可以保护关节稳定性，增强基础代谢水平。

2.控制腰臀比

研究表明，腰围大的正常体重者比肥胖者患心脏病的风险更大。那些体重稍微增长几斤，肚子就明显发胖的人，一定要保持警觉。

一些久坐者臀部很胖，这是因为长期不活动导致的脂肪堆积，并不是下肢肌肉增加。这种情况看似腰臀比合理，却依然存在皮下脂肪过多、发病率升高的风险。

3.30岁后管好腰围

随着年龄增加，身体代谢能力下降，脂肪堆积慢慢显现，因此30岁后要严格管理腰围。可以多做有氧运动，有助提升代谢、全身减脂，让各项身体指标达到健康标准。

Experts emphasize that healthy body composition is more important than chasing after unrealistic ideals. Strengthening leg and hip muscles through exercises like squats can improve metabolism and joint stability. Managing waist-to-hip ratio is also crucial, as abdominal fat poses higher risks for heart disease, even in people of normal weight. After the age of 30, maintaining waist size through regular aerobic activity helps offset declining metabolism and fat accumulation.

编辑：黎霈融

实习生：宋怡璇

来源：新华社 人民日报综合健康时报 生命时报 科普中国

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