6运动互换来更新你的锻炼

很少有健身器材健身专家普遍气馁的腿伸展。虽然它可能是有用的在隔离和构建肌肉或重建力量一条腿进行康复,腿扩展往往是弊大于利。“它让很多膝盖紧张,特别是在髌腱,“私人教练亚当·罗森塔尔说。尤其是,他警告说,跑步者应该避免腿部扩展机,因为它可能损害前交叉韧带(ACL)。但弓步更容易学习,安全对身体和无与伦比的功效。“刺覆盖几乎所有下半身的一部分,”罗森塔尔说,“这是一个最好的下半身练习你可以。”Rosenthal explains that the key to the exercise is to keep one's chest and head up, with the shoulders back. And your front knee should be directly over your ankle.

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有更好、更安全的方式工作那些心爱的背阔肌肌肉(又名“拉特”)与电缆机器。“当你做一个电缆下拉,身体被锁定到一个位置,“私人教练亚当·罗森塔尔说。“这意味着你不工作所有的小肌肉群。”Rosenthal also warns that gym-goers who do the pull-down by bringing the bar behind their heads can injure their neck and shoulder nerves, causing discomfort and pain. Instead, give bent-over cable rows a shot. In addition to working the lats, it also targets the triceps.

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侧抬腿已经存在自录像机的日子,因为它提供了诱人的承诺的工作你的大腿和臀部。但侧腿抬起很好早在80年代离开了。私人教练阿什利·波登说,在这个练习,人民对齐通常是错的,他们的形式。而不是扭曲你的躯干和做一边抬起你的臀部,她建议绑一个练习带在你的脚踝,然后略高于膝盖周围的一个区域,它给你机会做一个固定的“暂时性的”运动或“臀部走。”According to Borden, most people look at this exercise as part of the workout, when in reality it should be the warm-up to your actual workout.

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你不能进入健身房没有看到有人气喘吁吁地通过一组仰卧起坐。但是太多的人做这个练习不正确,根据认证普拉提健身教练凯西。“他们拉着脖子,”她说,“甚至他们的abs工作。”Most people think that by lifting their head as high or for as long as they can, they're engaging their abdominal muscles. But they're actually straining their arms and the base of their neck. Throw out the crunches and switch to the plank. Done right, the plank can do wonders for building endurance in the abs, back and stabilizer muscles. "Suck your belly button all the way into your spine," Ho says, "and then tuck your tail bone into your butt. Once you start shaking, then you know that you're doing it right." Make sure you're not cheating yourself. Don't drop your hips or allow your lower back to relax. This puts all of the pressure in your shoulders and other inappropriate areas.

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下蹲是一个很好的锻炼,如果做得正确。蹲坐的问题是,大多数人都模仿没有把适当的运动形式,它可以迅速打开门受伤。根据健身教练凯西Ho,很多时候人们做下蹲,突出他们的胸部。这让不必要的脚趾的压力,当体重应该在高跟鞋。胸部应该直立运动激活你的臀大肌。驴踢也许看起来不太像,但这是一个锻炼,隔离和激活的臀部。四肢着地开始,呼气,开一个脚跟向天空一样高,然后再回来。保持脚弯曲,臀部水平。试穿了20代表每一方。

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