导致受伤的危险运动

导致受伤的危险运动

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，关于锻炼的好处的研究浮出水面。虽然在线资源有无数种方式激励你开始行动，但你很可能不会通过YouTube学习蹲下或举重的正确方式。

"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.

“如果你的每个关节都没有足够的灵活性来安全地进行锻炼，那么实际上身体的任何部分都有受伤的风险，”艾莉森·麦金尼斯说。她是纽约市终点线理疗中心的理疗师。

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.

但这并没有阻止人们举重。即使身旁有训练员或教练，健身房的人，赛车手和运动员仍然会受伤。是的，这正是让理疗师忙碌和工作的原因，但如果你是不当培训的受害者，那么康复费用和时间真的会开始累积起来。

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

想知道哪些类型的锻炼可能会让你最脆弱?

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.

任何技术不佳的锻炼都可能会让你受到伤害，有些动作通常比其他动作更笨拙。我们请了六位顶尖的物理治疗师来分享，哪些锻炼可能因为操作不当让你进入康复中心。别说你没有被警告。

1. Bicycle crunches

1. 踩单车

"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.

“当锻炼者在腹部屈肌前后运动时，腹部中段的肌肉张力会消失，在几乎没有支撑的情况下，下背部会被拉进拉出。”亚特兰大的Alycea Ungaro说，她是纽约市Real Pilates的老板。

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

她解释说，高速旋转会导致椎间盘突出和肌肉痉挛。

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

你最好的选择是:如果你觉得必须要做的话，那就大幅放慢速度。

2. Lat pull-downs (behind the head)

2. 下拉(头部后面)

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

如果你没有意识到你的身体处于脆弱的位置，你将无法阻止受伤。

"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说:“下拉会给肩部前关节囊带来很大的压力，最终会导致撞击甚至肩袖撕裂。”她是佛罗里达骨科研究所的一名治疗师。

3. The kettlebell swing

3.壶铃摆动

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

是的，这是最好的强化运动之一。诀窍:这需要完美的技术。

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.

虽然很多人认为这个动作都是手臂的动作，但它实际上是由你的下半身出力的，尤其是后部链条，包括臀大肌和腿筋，确保动力来自臀大肌和腿筋。