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科普:做了那么多年的仰臥起坐,到底哪錯了

分類:物聯網 瀏覽數:26 2019-07-02 15:46 網易科技 易平 編輯: 厚學

從小學就在做的仰臥起坐真的會讓人癱瘓?

仰臥起坐可能導致癱瘓,雖然可能只是極端案例。

曾經有一條消息報道,臺灣某男子在進行仰臥起坐后,發生了四肢癱瘓,大小便失禁這樣危險的情況。醫生檢查后表示,他“雙手抱頭”做仰臥起坐,頸椎內血管在不斷受力后爆裂,血塊壓迫神經導致癱瘓。幸運的是,及時的搶救讓這位男子重獲了健康。

仰臥起坐真心那么危險?其實在國外,早有不少媒體報道過:仰臥起坐這項運動存在著相對程度的健康風險:

不僅傷頸椎,還會傷腰、傷背、嚴重時引起腰椎間盤突出!甚至,在美國和加拿大,出于對士兵健康的考慮,軍隊已從日常訓練計劃中刪掉了仰臥起坐這一項。許多研究都表明仰臥起坐會對脊柱造成擠壓,長期運動會壓迫神經,引發疼痛,進而造成腰椎間盤突出。據《紐約時報》報道,美國軍隊最新推出的新兵體能訓練計劃,已經取消了仰臥起坐等傳統訓練項目。原因就是它容易導致背部損傷,以及因脊椎受壓迫而引起的疼痛或麻木。做了那么多年的仰臥起坐,到底哪錯了呢?

一個“正確”的“仰臥起坐”,為什么是“錯誤”的?

原因在于,原本仰臥起坐這套標準的是雙手抱頭固定頭部,用腰腹力量卷起,但許多人做這個動作時會用雙手帶動頭部再帶動腹部,長期下來會對身體造成不小的傷害。

很多人做仰臥起坐的時候雙手抱頭去做,用這個動作做仰臥起坐的時候,當髂腰肌或腹直肌力量不足的時候,就會使頸部肌肉代償發力,有增加頸椎椎間盤突出的風險,繼而有可能會壓迫脊髓,導致脊髓損傷或出血,從而出現脊髓休克的可能。”

跑完步不拉伸真的容易讓腿變粗

其實不光是從小在做的仰臥起坐需要你額外關心,平時容易忽視的拉伸運動,也需要特別注意。拉伸其實不僅僅局限于為了讓腿不變粗,還為了可以緩解跑后肌肉僵硬緊張,有改善肌肉酸痛的效果;還可以消除肌肉疲勞,加快肌肉恢復;通過拉伸讓身體逐步從激烈運動狀態過渡到安靜狀態,給予身體良好反饋;促進血液回流,有利于消除身體整體疲勞,讓你更快滿血復活。

還有哪些你需要注意的運動誤區?

比如運動的時候強度過大,時間太短;錯誤的運動方法,例如盲目的大量做持續性有氧運動,就會加劇肌肉的流失,讓身體衰老來的更快;還為了想迅速減肥塑形而進行高強度運動,其實持續、適量的運動才是對身體最好的。

還有在運動的時候,針對某一個部位“特殊關照”;比如健身的時候人們總是不惜一切代價追求發達的肱二頭肌和界限清晰的漂亮腹肌,卻忘了那些小的或是看不見的肌肉群,比如關節周圍的肌肉。還有減肥的時候為了瘦肚子,就使勁做仰臥起坐。結果呢?如果僅僅做仰臥起坐,不控制飲食,也不做其它運動,那基本沒有任何作用。單練一個部位,效果并不一定好,如果運動的話,需要動員起全身的肌肉,鍛煉充足,效果才能更好。

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