你需要避开的六种健身器材

　　在和煦的春日里，从慵懒中挣脱出来，抛弃烦恼，忘却工作的压力，到健身房里伸臂、踢腿、扭腰、跳跃、旋转……在运动中享受那种纯粹的快乐现在已经成为很多都市白领的选择，但是要注意选择合适的健身器材，以免不当的健身给你的身体造成伤害。

　　Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush。

　　For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning。

　　1. Seated Leg Extension 坐式腿部伸展器

　　What it's supposed to do: Train the quadriceps。

　　What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps。

　　A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg。)

　　2. Seated Lat Pull-Down (Behind the Neck) 坐式背阔肌拉伸器

　　What it's supposed to do: Train lats, upper back, and biceps。

　　What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff。

　　A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar。

　　3. Seated Hip Abductor Machine 腿部外弯机

　　What it's supposed to do: Train outer thighs。

　　What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine。

　　A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles)； sidestep out 20 paces and back with control. This is much harder than it sounds。