楼主#更多 发布于：2010-01-20 17:59
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Wear a shoe that is specific to your activity.
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.
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
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
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
great info, thank you vey much, it's very useful.