Fit is not a destination, it is a way of life. The countdown to spring break has begin, there are an old expression  - if you don’t get in shape for Spring ,  you will be miserable all year!

健美的身形不是一个终点目标,而是一种生活方式。春天指日可待了,还是那句老生常谈-春天不减肥,一年徒伤悲! You work out and eat right to get or stay in shape, but there are some exercises you need to be aware! you don't want to waste time on ineffective, risky exercises. Here are six moves that won’t deliver the results you want  - and may even cause injury.

您健身并且注意饮食以保持良好的体态,但是有些健身方式您可要注意了!您可不想把时间浪费在一些徒劳无用又危险的健身方式上吧。我特意收集了一些相关信息(来源于www.webmd.com),以下六种健身方式,不会给您想要的结果-只会带来损伤。

No. 1: Lat Pull-down Behind the Head----WRONG 

No. 1:颈后下拉----错误示范

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to several complications including shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

问题:只有肩关节活动性非常好的人才能保持脊椎笔直,标准地完成这个动作。所以这一训练-一旦做错了-会引发诸多问题,包括肩膀拉伸,甚至肩袖损伤。如果拉力杆撞到了颈后部,就会伤及颈椎。  YES-A Safer Lat Pull-down

正确做法-更安全的下拉训练

On the pull–down machine, lean back a few degrees, use a wider–than–shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull–down works both lower and upper back muscles.

使用下拉训练机时,身体稍稍向后仰,两手宽过肩膀握住拉力杆并下拉至胸前,肩胛骨下拉,往一起靠。收腹保持身体平衡,避免借助冲力上下拉动。这个动作能锻炼上下背肌肉。 No. 2: Military Press Behind the Head-WRONG 

No. 2:颈后提举-错误示范

This shoulder move, in which you lift a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.

做这个肩部运动,您需要在头后方上下提举杠铃,这时容易造成和颈后下拉一样的问题。 YES-A Safer Military Press

正确做法-更安全的提举

A safer shoulder alternative: When doing the military press, keep the bar in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.

更安全的肩部训练:在做推举的时候,把杠铃置于头部前方。杠铃不要低于锁骨,上半身挺直。这一训练也可采用坐姿进行。可背靠支撑物坐直,保持脊椎自然弯曲,上背和臀部紧贴椅背。 No. 3: Upright Row-WRONG

No. 3:竖直提拉-错误示范

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin can compress the nerves in the shoulder area, impinging the shoulder and causing possible nerve damage.


问题:在下颚处提举杠铃或哑铃会压迫肩部神经,撞到肩膀,导致神经损伤。 YES-Safer Alternative to the Upright Row

正确做法-竖直提拉更安全的替代训练

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body. Keep a slight bend in your arms.

采用向前提举或侧向抬举的方式代替竖直提举。双臂稍稍弯曲。 No. 4: Leg Press with Cramped Knees-WRONG

No. 4:腿部伸展运动-错误示范

From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The problem comes when you bend your legs too far which can hurt your back and knees. If you begin experiencing pain, do not bend any further.

仰卧,脚蹬踏板上下运动,以此锻炼四头肌、肌腱和臀部肌肉。问题是若双腿过分弯曲,则会损伤背部和膝关节。 YES-Leg Press: Safer Moves

正确做法-更为安全的腿部伸展运动

If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.

如果您想做卧式双腿伸展练习,则要避免臀部脱离靠背,而且膝关节弯曲不要超过90度。 No. 5: Squats on the Smith Machine

No. 5:蹲式复合训练机深蹲

The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

问题:训练机的横杆没有弹性,容易压迫身体呈危险的姿势。另外,采取蹲姿时人们习惯把双脚的位置放得太靠前,这样更容易受伤。 YES-Squats: A Safer Alternative

正确做法-深蹲:更安全的替代训练

It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your heels. Slowly return to a standing position.

在做深蹲练习时其实没必要负重,不过如果您姿势正确,加些负重可增加运动强度。双脚分开站立,与肩同宽,缓慢下蹲,背部挺直。如同要坐在椅子上一样移动髋关节。保持身体重心放在双脚,保持后脚跟着地。慢慢恢复站立姿势。 No. 6: Exercises for Spot Reduction-WRONG

No. 6:只是特定部位运动减重-错误

People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

有些人只是为了减去特定部位-如大腿、臀部、腹部或手臂等-的脂肪而做相应的强化运动,这种观点是错误的。尽管这些锻炼能使肌肉紧实,但目标部位仍额外覆盖着一层脂肪,看上去并没有什么改变。你无法单独减掉某部分的脂肪。 YES-Best Ways to Reshape Your Body

正确做法-重塑体形的最佳方法

Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.

心血管锻炼会消耗卡路里,但如果您想要燃烧脂肪的话,持之以恒的运动才是关键。增加肌肉可以加速新陈代谢,提高整体能量消耗,即使不锻炼的时候热量消耗也较大。

Author

Angela Bi is an international citizen who has lived both in Shanghai and Vancouver Canada. She’s worked in immigration for over a decade and has experienced first hand the joys of living overseas. Angela Bi 是生活在中国上海及加拿大温哥华两地的世界公民。她从事专业移民行业已有十余载,并掌握着旅居海外的一手乐活体验。

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