導(dǎo)致受傷的危險(xiǎn)運(yùn)動(dòng)

導(dǎo)致受傷的危險(xiǎn)運(yùn)動(dòng)

Week after week, studies come out about the benefits of exercise. And while online resources can inspire you in countess ways to get moving, you likely won't learn the correct way to squat or dead lift via YouTube.

一周又一周，關(guān)于鍛煉的好處的研究浮出水面。雖然在線資源有無(wú)數(shù)種方式激勵(lì)你開(kāi)始行動(dòng)，但你很可能不會(huì)通過(guò)YouTube學(xué)習(xí)蹲下或舉重的正確方式。

"If you don't have enough mobility at each joint to perform an exercise safely, then really any part of the body is at risk for injury," says Alison McGinnis, DPT, FAFS. She's a physical therapist at Finish Line Physical Therapy in New York City.

“如果你的每個(gè)關(guān)節(jié)都沒(méi)有足夠的靈活性來(lái)安全地進(jìn)行鍛煉，那么實(shí)際上身體的任何部分都有受傷的風(fēng)險(xiǎn)，”艾莉森·麥金尼斯說(shuō)。她是紐約市終點(diǎn)線理療中心的理療師。

But that isn't stopping people from pumping iron. Even with an onlooking trainer or coach, gym go-ers, racers and athletes alike still get injured. Yes, this is the exact business that keeps physical therapists busy and employed, but the rehab bills and time can really start to add up if you're the victim of improper training.

但這并沒(méi)有阻止人們舉重。即使身旁有訓(xùn)練員或教練，健身房的人，賽車(chē)手和運(yùn)動(dòng)員仍然會(huì)受傷。是的，這正是讓理療師忙碌和工作的原因，但如果你是不當(dāng)培訓(xùn)的受害者，那么康復(fù)費(fèi)用和時(shí)間真的會(huì)開(kāi)始累積起來(lái)。

Wondering which types of exercises might make you the most vulnerable?

想知道哪些類(lèi)型的鍛煉可能會(huì)讓你最脆弱?

While any exercise performed with poor technique could put you in harm's way, some moves are more commonly botched than others. We called on six leading physical therapists to share, which exercises could land you in rehab if done incorrectly. Don't say you weren't warned.

任何技術(shù)不佳的鍛煉都可能會(huì)讓你受到傷害，有些動(dòng)作通常比其他動(dòng)作更笨拙。我們請(qǐng)了六位頂尖的物理治療師來(lái)分享，哪些鍛煉可能因?yàn)椴僮鞑划?dāng)讓你進(jìn)入康復(fù)中心。別說(shuō)你沒(méi)有被警告。

1. Bicycle crunches

1. 踩單車(chē)

"As exercisers drop in and out of abdominal flexion, losing their muscle tension in the midsection, the low back gets wrenched in and out of extension with little support," says Alycea Ungaro, PT. She's the owner of Real Pilates in New York City.

“當(dāng)鍛煉者在腹部屈肌前后運(yùn)動(dòng)時(shí)，腹部中段的肌肉張力會(huì)消失，在幾乎沒(méi)有支撐的情況下，下背部會(huì)被拉進(jìn)拉出。”亞特蘭大的Alycea Ungaro說(shuō)，她是紐約市Real Pilates的老板。

She explains that twisting at high speeds is a recipe for herniated discs and muscle spasms.

她解釋說(shuō)，高速旋轉(zhuǎn)會(huì)導(dǎo)致椎間盤(pán)突出和肌肉痙攣。

Your better bet: Slow the crunch down drastically if you feel you have to perform it.

你最好的選擇是:如果你覺(jué)得必須要做的話，那就大幅放慢速度。

2. Lat pull-downs (behind the head)

2. 下拉(頭部后面)

If you don't realize vulnerable positions you're placing your body in, you won't be able to help prevent injury.

如果你沒(méi)有意識(shí)到你的身體處于脆弱的位置，你將無(wú)法阻止受傷。

"The lat pull-down places a lot of stress on the anterior joint capsule of the shoulder and can eventually lead to impingement or even rotator cuff tears," says Jessica Malpelli, DPT. She's a therapist at the Florida Orthopedic Institute.

DPT的Jessica Malpelli說(shuō):“下拉會(huì)給肩部前關(guān)節(jié)囊?guī)?lái)很大的壓力，最終會(huì)導(dǎo)致撞擊甚至肩袖撕裂。”她是佛羅里達(dá)骨科研究所的一名治療師。

3. The kettlebell swing

3.壺鈴擺動(dòng)

Yes, it's one of the best strengthening exercises around. The catch: It requires impeccable technique.

是的，這是最好的強(qiáng)化運(yùn)動(dòng)之一。訣竅:這需要完美的技術(shù)。

While many people think this movement is all arms, it's actually powered from your lower body, specifically the posterior chain including the glutes and hamstrings, make sure the power is generated from glutes and hamstrings.

雖然很多人認(rèn)為這個(gè)動(dòng)作都是手臂的動(dòng)作，但它實(shí)際上是由你的下半身出力的，尤其是后部鏈條，包括臀大肌和腿筋，確保動(dòng)力來(lái)自臀大肌和腿筋。