鐵克健身網Taks's BodyGYM【基礎/一般訓練討論

樓主:

2003/05/26 11:54:13

218.165.216.xxx

來自高雄市
磅數 55磅
發文 31
註冊 2002/9/3 下
量級雛量級
★

手臂的壓力性運動傷害

我們都知道，一個問題之所以會演變成大問題，都是因為之前就有一些小問題不斷的累積著，當這個小問題沒有解決，或是解決的速度太慢，上一個問題還沒搞定，下一個問題又迸出來。我們人的身體也是一樣，當我們不斷的做舉重練習、投擲練習，這些的壓力，會一點一點的作用在我們的骨頭上，久而久之，當然會有一定程度的破壞。

　骨頭的壓力性傷害，可以分成兩種情形，一種是疲勞性(fatigue)，一種是不足性(insufficiency)。疲勞性的傷害是指正常的骨頭，在不正常的壓力下，所造成的傷害，比方說不停的做重量訓練、不停的跑，會對正常的骨頭造成一定的磨損；而不足性的傷害，則是指所給予的壓力是正常的，但是骨頭本身就已經有結構性的問題，在這樣的活動下所造成的傷害，我們稱之為不足性的壓力傷害，比方說一個棒球投手，假設他的手臂曾經受過傷，骨頭本身就已經有問題了，今天就算是他以正常的方式投球，還是可能對尚未痊癒的骨頭造成再一次的傷害。

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淺談肌肉拉傷和韌帶扭傷的分辨

常會碰到有病人會抱怨腰痛、手痛，我們物理的檢查方式會先讓他再動一動，看看到底是什麼地方不舒服，然後再要求病人不要自己做動作，讓治療師來幫忙動。這時病人幾乎都會有一個共同的反應，就是自己動的時候好痛，怎麼治療師動就不怎麼痛哩？！其實不是治療師的手是魔手，而是這只是肌肉拉傷和韌帶扭傷的不同罷了。

我們人體的軟組織可以分成可收縮性和不可收縮性兩種型態，肌肉是屬於可收縮性的軟組織，而韌帶是屬於不可收縮性的軟組織。當我們做一個動作的時候，肌肉它要擔負起主要的活動角色，所以一旦它受傷發炎的話，我們在彎腰、打球的時候就會痛不可當，也因此治療師要求再做一次動作的時候，才又重新再感到同樣的痛楚。

可是韌帶則不同，它不會因為收縮而疼痛，而是要在極度拉扯的情形下，才會引起不適。所以當治療師要求患者不要自己動，讓治療師幫忙動的時候，其實是再進一步檢查韌帶有沒有受傷。如果治療師幫患者所做的動作不是彎或者是伸到極點的話，一般都不會引起疼痛；如果是彎或是伸到極點的話，才可能會有疼痛的感覺，而且會有某種程度的阻礙感。

節錄自Ohayo元氣早安生活網http://www.ohayo.com.tw

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1作者	take (鐵片) ( )	2003/05/26 13:42:14	61.219.25.xxx
來自台北市磅數 45933.1磅發文 22647 註冊 2001/6/2 上量級超超重量級 ★★★★★★★	這一段落說明在bench press中何種情況對於肩關節造成傷害,並說明動作的修正以期得到適中的訓練兼顧效果與降低傷害. 1. Bench Press The Bench Press targets the pectoral (chest) muscles but also makes heavy demands on the triceps and front delts. All three muscles-pecs, front delts, and triceps-act to lift the bar. Along with the rotator cuff, all three also stabilize your shoulders during the exercise. In an effort to work different areas of the pecs" and to decrease the involvement of the supporting muscles, athletes have come up with a number of Bench Press variations. Some are O.K. Some are potentially harmful. Let's look at two variations especially likely to produce shoulder injuries: · Using too wide a grip · Touching the bar to the chest too high up Using a wide grip On the plus side, bench pressing with a wide grip does increase the intensity of pec contraction during the exercise. The position places the pecs on a greater stretch than a shoulder-width grip does, and the greater stretch causes more muscle fibers to be recruited during each rep. On the minus side, though, is this: Imagine you are holding up a 10-pound weight on the end of a stick one foot long. Now imagine you are holding up that same weight on the end of a 10-foot stick. Obviously, it's harder. The longer lever increases the force necessary to hold up the load. The same thing happens when you use a wide grip during the Bench Press, only the stress isn't increased just on the pecs-it's also increased on the shoulder joint itself. The rotator cuff is left holding the bag: the stage is set for injury. Some athletes are told to use the wide grip early in their athletic careers when many of them don't have sufficient shoulder-girdle strength to withstand the strain. In fact, few athletes are ever able to withstand the torque of the wide grip, and many suffer rotator cuff injuries as a result of using it. Solution The safest grip for this exercise is a medium grip, which allows all the prime movers to work together, minimizing the strain on the rotator cuff. Also instead of make the movement with your shoulders pointing out of your body, try to keep your elbows closed to your body (like when you do Close-Grip, but with a medium grip). You will have to modify your handgrip, but is ok. Also try to do the Bench Press (Flat or Incline) on the Smith Machine. Touching The Bar Too High Many bodybuilding books recommend lowering the bar to a point high on the chest during Supine Bench Press to focus on the upper pecs. DON'T DO IT. The higher you drop the bar on the chest, the greater the stress on your shoulder. High placement may overstretch the joint capsule, the muscles, or the tendons. If you want to focus on the upper pecs, use the Incline Bench Press instead. Touching the bar high on your chest during a Supine Bench Press can cause more damage than will ever be offset by the yield in development. When doing the exercise, lower the bar to approximately the nipple line or slightly below. 原文可參閱(Bodybuilding and Shoulder Injury!) 接下來一篇是肩膀受傷者如何安排適當的訓練?(I Have A Shoulder Injury_ What Exercises Can I Do) 可供各位肩膀(三角肌)受傷的傷友參考. 要壯就不要怕胖!!要壯只要怕瘦!!
2作者	sumosumo (Eye of The Tiger) ( )	2003/05/27 08:50:28	140.135.196.xxx
來自高雄市磅數 621.5磅發文 468 註冊 2003/1/31 量級中重量級 ★★★☆	拿兄，這篇我會找時間趕快翻譯出來那麼實用的文章不翻對不起自己不過翻的不好請不要見笑啦...嘿嘿... 有些既定名詞的翻法要是翻錯也請告知
3作者	sumosumo (Eye of The Tiger) ( )	2003/05/27 19:45:47	140.135.196.xxx
來自高雄市磅數 621.5磅發文 468 註冊 2003/1/31 量級中重量級 ★★★☆	1. Bench Press The Bench Press targets the pectoral (chest) muscles but also makes heavy demands on the triceps and front delts. All three muscles-pecs, front delts, and triceps-act to lift the bar. Along with the rotator cuff, all three also stabilize your shoulders during the exercise. 臥推主要作用在胸大肌群，不過也會使三頭跟前三角肌吃不少力。以上這三個肌群參與臥推的運動。由於這三個肌群，肩膀得以在運動中不會搖搖晃晃。 In an effort to work different areas of the pecs" and to decrease the involvement of the supporting muscles, athletes have come up with a number of Bench Press variations. Some are O.K. Some are potentially harmful. Let's look at two variations especially likely to produce shoulder injuries: 為了訓練各胸肌群和減少輔助肌群的參與，運動員要作各式各樣的胸肌訓練。有的動作很安全，但是有的則是暗藏危機。我們來看看最有可能造成肩傷的動作。 · Using too wide a grip 握距太寬 · Touching the bar to the chest too high up 槓子壓在比上胸還高的地方，不好推 Using a wide grip 寬握(這裡是指比肩膀還寬的距離) On the plus side, bench pressing with a wide grip does increase the intensity of pec contraction during the exercise. The position places the pecs on a greater stretch than a shoulder-width grip does, and the greater stretch causes more muscle fibers to be recruited during each rep. 從積極面來看，寬握臥推增加胸肌群的專注強度。如此讓胸肌群伸展的範圍比正常握距時大，也會讓更多的肌肉纖維在每次運動之間得到更多回復的機會。 On the minus side, though, is this: Imagine you are holding up a 10-pound weight on the end of a stick one foot long. Now imagine you are holding up that same weight on the end of a 10-foot stick. Obviously, it's harder. The longer lever increases the force necessary to hold up the load. 從消極面來看，想想看，在槓子兩端掛上10磅的槓片，10呎的槓子相對比一呎的槓子難舉多了，可以從槓桿原理得知。 The same thing happens when you use a wide grip during the Bench Press, only the stress isn't increased just on the pecs-it's also increased on the shoulder joint itself. The rotator cuff is left holding the bag: the stage is set for injury. Some athletes are told to use the wide grip early in their athletic careers when many of them don't have sufficient shoulder-girdle strength to withstand the strain. In fact, few athletes are ever able to withstand the torque of the wide grip, and many suffer rotator cuff injuries as a result of using it. 你在臥推的時候也是一樣，就算重量沒增加，肩關節的壓力還是更重。許多運動員在生涯剛開始時，都會被要求做臥推的時候要寬握，而且他們的肌力不足以抗衡那樣的壓力。事實上也只有少數的運動員可以負荷，大多數的運動員都苦於迴旋肌受傷的痛。 Solution (解決之道) The safest grip for this exercise is a medium grip, which allows all the prime movers to work together, minimizing the strain on the rotator cuff. Also instead of make the movement with your shoulders pointing out of your body, try to keep your elbows closed to your body (like when you do Close-Grip, but with a medium grip). You will have to modify your handgrip, but is ok. Also try to do the Bench Press (Flat or Incline) on the Smith Machine. 最安全的握距是中等握距，可以讓肌群一起運動，減少迴旋肌的壓力。盡量讓手肘貼緊身體就像在做窄臥推一樣。手的握法也要調整，多利用史密斯機做臥推。 Touching The Bar Too High Many bodybuilding books recommend lowering the bar to a point high on the chest during Supine Bench Press to focus on the upper pecs. 很多健身書都建議在練上胸的時候，把槓子放低一些。 DON'T DO IT. The higher you drop the bar on the chest, the greater the stress on your shoulder. High placement may overstretch the joint capsule, the muscles, or the tendons. 槓子放太上面，肩膀會吃不消。關節囊，肌肉或肌腱可能會因過度伸展而受傷。 If you want to focus on the upper pecs, use the Incline Bench Press instead. Touching the bar high on your chest during a Supine Bench Press can cause more damage than will ever be offset by the yield in development. When doing the exercise, lower the bar to approximately the nipple line or slightly below. 要是練上胸，就專心做上斜胸肌臥推，槓子下放的時候試著放在乳(頭)線或者是稍微再下去一些。譯者：sumosumo
4作者	take (鐵片) ( )	2003/05/27 21:48:27	211.78.10.xxx
來自台北市磅數 45933.1磅發文 22647 註冊 2001/6/2 上量級超超重量級 ★★★★★★★	sumo兄偏勞你了
贊助廣告

5作者	solomon (solomon) ( )	2003/05/27 23:39:05	61.216.28.xxx
來自新北市磅數 2947.6磅 (嚇威姨度假中) 發文 1800 註冊 2002/8/31 量級超重量級 ★★★★★	辛苦拉
6作者	scarecrow (白人) ( )	2003/05/27 23:46:32	61.216.141.xxx
來自台中市磅數 23.1磅發文 13 註冊 2003/4/21 量級蠅量級 ☆	嗯，真棒！！
7作者	octapult (oct) ( )	2003/05/28 00:20:56	218.164.44.xxx
來自其他磅數 327.8磅發文 178 註冊 2003/3/26 量級中量級 ★★★	sumo 兄，小弟想要提出幾個有問題的地方，請您不要介意： "The position places the pecs on a greater stretch than a shoulder-width grip does, and the greater stretch causes more muscle fibers to be recruited during each rep." 這一段的大意是，寬握的方式可以讓胸大肌獲得較大的伸展，較大的伸展使得我們可以徵召更多的肌纖維來參與動作。 "Also instead of make the movement with your shoulders pointing out of your body, try to keep your elbows closed to your body (like when you do Close-Grip, but with a medium grip)." 這一段建議我們將手肘往身體方向靠 (並不是讓手肘緊貼身體。而是只需要做到由上往下看，上臂與身體的夾角小於 90 度就可以了)，就跟我們在做窄握仰臥推舉的時候將手肘稍微往身體方向靠一樣，只是雙手握距比較寬。 "Many bodybuilding books recommend lowering the bar to a point high on the chest during Supine Bench Press to focus on the upper pecs." 這一段的大意是說，許多健身書籍建議我們，在做仰臥推舉的時候，將槓鈴放到上胸的部位可以讓上胸獲得更大的刺激。最後幾行建議我們不要將槓鈴放到上胸，因為對肩關節不好。假如我們想要訓練上胸的話，上斜握推是一個更好的選擇。
8作者	sumosumo (Eye of The Tiger) ( )	2003/05/28 08:40:39	140.135.196.xxx
來自高雄市磅數 621.5磅發文 468 註冊 2003/1/31 量級中重量級 ★★★☆	謝謝大家的指正..^_^.. 小弟以後翻譯還需要麻煩你們幫我校稿我不會在意啦平常在學校也是常常被老師電這也是我頭一次翻譯健美文章我覺得翻譯的難度在於看的時候明白它的意思翻的時候卻找不到適當的詞彙來表達小弟還是嫩B，需要多磨練，嘿嘿
9作者	sumosumo (Eye of The Tiger) ( )	2003/05/28 08:44:12	140.135.196.xxx
來自高雄市磅數 621.5磅發文 468 註冊 2003/1/31 量級中重量級 ★★★☆	這是Vincent兄給我的建議，很不錯，希望大家可以看看 On the plus side, bench pressing with a wide grip does increase the intensity of pec contraction during the exercise. The position places the pecs on a greater stretch than a shoulder-width grip does, and the greater stretch causes more muscle fibers to be recruited during each rep. 從積極面來看，寬握臥推增加胸肌群的專注強度。如此讓胸肌群伸展的範圍比正常握距時大，也會讓更多的肌肉纖維在每次運動之間得到更多回復的機會。 my advice: 1. pec contraction: 胸肌肌纖維收縮<----我覺得翻得很好 2. ...and the greater stretch causes more muscle fibers to be recruited during each rep: 大強度的拉力使每一個rep都能召喚更多的肌纖維被刺激。 The same thing happens when you use a wide grip during the Bench Press, only the stress isn't increased just on the pecs-it's also increased on the shoulder joint itself. my advice: 同樣的原理也發生在你用寬握握推的時候，只是這個力道將不僅僅是置於胸肌，肩關節亦承受更大的壓力。 DON'T DO IT. The higher you drop the bar on the chest, the greater the stress on your shoulder. my advice: 不可這樣做！槓鈴落在胸部越高的地方，肩膀所受的壓力便越大。

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運動傷害的認知