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阅读:7617回复:43

WebMD:九种无效的运动(组图)

楼主#
更多 发布于:2010-01-20 17:59
 

图片:01.jpg


Workout Not Working?
Who has time to waste on ineffective, risky exercises? Not you. So ditch these nine moves that may not deliver the results you want — and may even cause injury.

图片:02.jpg


Don't do this move behind your head.

#1: Lat Pull-down Behind the Head
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 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.

图片:03.jpg

  
Try the lat pull-down in front of your body.

A Safer Lat Pull-down
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 the muscles of the upper back.

图片:04.jpg

  
Don't do this risky move.

#2: Military Press Behind the Head
This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.

图片:05.jpg

  
Try this safer military press.

A Safer Military Press
A safer shoulder alternative: When doing the military press, keep the bar or dumbbells 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.

图片:06.jpg

  
Don't pull weights up under your chin.

#3: Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

图片:07.jpg

  
Try the lateral shoulder raise instead of the upright row.

Safer Alternative to the Upright Row
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.

图片:08.jpg

  
Don't bend your knees past a 90 degree angle.

#4: Lying Leg Press with Knees Bent Too Deeply
The problem: Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend your legs too far, which can hurt your back and knees.

图片:09.jpg

  
The proper position for a lying leg press.

Leg Press: Safer Moves
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.

图片:10.jpg


Don't do squats on a Smith Machine.

#5: Squats on the Smith Machine
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.

图片:11.jpg

  
Try squats without weights.

Squats: A Safer Alternative
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 were going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.

图片:12.jpg

  
Watch out for gripping too hard or leaning on cardio machines.

#6: Using Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.

图片:13.jpg

  
Proper form protects against injury and maximizes your workout.

Better Technique on Cardio Machines
Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.

图片:14.jpg

  
You can't isolate fat loss to one part of the body.

#7: Exercises Done with Goal of Spot Reduction
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.

图片:15.jpg

  
Boost your muscle mass to increase your metabolism.

Effective Ways to Reshape Your Body
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.

图片:16.jpg


Using a weight belt may let your core muscles slack off.

# 8: Always Lifting with a Weight Belt
The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason — or are lifting a lot of weight — the weight belt may let your core muscles slack off — and you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.

图片:17.jpg

  
Wearing improper footwear for your activity can lead to injury.

#9: Any Exercise Done Wearing the Wrong Shoes
Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.

图片:18.jpg


Wear a shoe that is specific to your activity.

Shoe Solution
The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

来源:
http://www.webmd.com/fitness-exercise/slideshow-9-least-effective-exercises
      
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沙发#
发布于:2010-01-20 22:40
对于史密斯深蹲的动作,我有不同看法,我认为是安全有效的,反而,纠正之后的对腰椎会产生更大的压力。同时效果未必针对!
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板凳#
发布于:2010-01-21 09:15
这有等待专家与教练员们去争议
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3楼#
发布于:2010-01-21 12:31
第三种提拉动作是练习跳高的辅助练习,练习上肢的提上的力量,带动身体向上,我不觉得这个练习无效~~~
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4楼#
发布于:2010-01-21 13:17
这属于体适能的范围,有待争议
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5楼#
发布于:2010-01-21 15:06
这属于健身杂志上最常见的一类文章.这并不表示作者认为那些动作真的不能做了,看一下这篇文章,里面经常出现的句式是:"如果你的什么怎么样,做这个动作有可能怎样."任何动作都有它的优点和缺点.作者写这篇文章,只是因为媒体需要这种耸人听闻的标题和文章而已.这跟科研文章可不一样.
safeguarddo.blog.163.com
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6楼#
发布于:2010-01-21 16:39
大部分有道理
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7楼#
发布于:2010-01-23 00:06
锻炼效果较差,有几种还容易出现损伤
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8楼#
发布于:2010-01-23 23:38
个人认为以上9条都不靠谱
1、颈后拉这个动作绝对没有问题   但要看练习者的肩部柔韧性和技术动作 运动幅度及轨迹  这个动作并不适合没个人做
颈后拉和颈前下拉 对于背部肌肉刺激的着重点还是有些差异的
2、颈后推和颈前推举在对于三角肌的刺激上来讲还是有些区别的  颈后推举是有一定的高危性的但对于三角肌中束刺激还是要大于颈前推举的 这个动作不适合没个人做  但动作本身没有任何问题
3、直立窄握杠铃上提和哑铃侧平举完全是不同的两个动作  训练的目的也是有差别的  根本不存在对于错
4、45度蹬腿  脚的不同站位决定了训练对腿部肌肉不同位置的不同刺激  对于膝关节的压力要看训练者的具体情况来制定  那个所谓的正确姿势并不代表这么练膝关节就不会有任何问题
5、史密斯深蹲  双脚站位靠前  是没有问题的   但要看是什么样的训练目标和训练量及训练人群  而下面那个自由深蹲角度也不是绝对的  力量举和奥林匹克举重的蹲法也存在很大的差异
后面几个应为英文水品太差没看太明白  但举重腰带是必须的  有不同观点的可以切身的常识一下自己的极限深蹲和硬拉  
关于运动对于鞋的选择 是没有觉得对  不同的训练选择不同的鞋子
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9楼#
发布于:2010-01-23 23:47
对于一楼的看法  有些不同观点
图中史密斯深蹲的方法对于一般健身是提倡的  但要是大重量的话  对腰背部的危险性一点不亚于下面的自由深蹲
而下面那张自由深蹲的蹲法和力量举的蹲法有些相似 对于有一定训练基础的人来说还是相对安全的
你可以自己尝试一下上个1——3RM的重量  亲身感受一下(前提是你自由深蹲技术没问题)
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10楼#
发布于:2010-01-28 09:51
动做本身无对错.还是要因人而异.
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11楼#
发布于:2010-01-28 13:29
great info, thank you vey much, it's very useful.
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12楼#
发布于:2010-01-29 14:47
我来学习学习。不发表意见了
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13楼#
发布于:2010-02-02 17:39
有争议才能更好的进步,大志这块砖扔得真好
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14楼#
发布于:2010-02-06 17:06
引用第8楼零于2010-01-23 23:38发表的  :
个人认为以上9条都不靠谱
1、颈后拉这个动作绝对没有问题   但要看练习者的肩部柔韧性和技术动作 运动幅度及轨迹  这个动作并不适合没个人做
颈后拉和颈前下拉 对于背部肌肉刺激的着重点还是有些差异的
2、颈后推和颈前推举在对于三角肌的刺激上来讲还是有些区别的  颈后推举是有一定的高危性的但对于三角肌中束刺激还是要大于颈前推举的 这个动作不适合没个人做  但动作本身没有任何问题
3、直立窄握杠铃上提和哑铃侧平举完全是不同的两个动作  训练的目的也是有差别的  根本不存在对于错
.......



据我观察,文章的出发点应该是从安全角度讲的,而这位朋友讨论的大部分是训练效果的问题。所以,我认为多少有点“人家说热炕头子,你说城门楼子”的意思。
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