深蹲是否對膝蓋有害?

Squats and lunges are two basic exercises that are found in most workout routines. While these increase mobility and build strength in the lower body, they can cause knee pain to flare up in some people. Does that mean that these exercises are bad for your knees? Here's what you should know.

深蹲和弓步是兩種基本的練習(xí)，在大多數(shù)鍛煉日程中都可以找到。雖然這些增加了下半身的靈活性和力量，但是它們也會引起一些人的膝蓋疼痛。這是否意味著這些鍛煉對膝蓋有害?以下是你應(yīng)該知道的。

According to ??Dr. Jordan Metzl, a sports medicine physician and fitness instructor, squats and lunges actually help you have less knee pain in the long run. "A lot of patients come to my office with achy knees and think they can't lunge and can't squat," Dr. Metzl told NBC News. "But they actually should, because the stronger the muscles, the less achy those parts are."

根據(jù)運動醫(yī)學(xué)醫(yī)生和健身教練 Jordan Metzl 博士的說法，從長遠(yuǎn)來看，蹲下和弓步實際上可以幫助你減少膝蓋疼痛。“許多膝蓋疼痛的病人來到我的辦公室，認(rèn)為他們不能弓步，不能蹲,”梅茨爾博士告訴 NBC 新聞。“但實際上他們應(yīng)該這樣做，因為肌肉越強壯，那些部位的疼痛就越小。”

According to Dr. Metzl, the best way to perform a lunge is to start with your feet hip-width apart. Take a step forward with your right foot and at the same time, lower the rest of your body until your left knee almost touches the floor. At this point, your right thigh should be parallel to the floor. Hold for a second and then return to starting position. Your right knee should not go past your toes. If it does, you need to step out a little further or improve your form.

根據(jù) Metzl 博士的說法，做弓步的最好方法是從雙腳與臀部同寬的分開開始。右腳向前邁一步，同時，放下身體的其他部位，直到你的左膝蓋幾乎接觸到地板。此時，你的右大腿應(yīng)該與地面平行。保持一秒鐘，然后回到起始位置。你的右膝蓋不應(yīng)超過你的腳趾。如果是這樣的話，你需要更進一步或者改進你的姿勢。