221028【杏林在線】健身變傷身

近年有越來越多人喜歡健身，但是如果健身的方法錯誤，或者事前熱身不足，就有機會拉傷肌肉。今集《杏林在線》有健身人士分享拉傷肌肉的經歷及康復過程，同時請來骨科醫生講解肌肉拉傷的成因及治療方法。

[@yishujia186]

健身前應該係動態拉筋，來回來回咁做，唔好停住嚮盡頭拉30秒，靜態拉筋會令條肌肉變長咗，同時失去咗肌肉張力，難發力咗，然後去做重量訓練係易受傷咗

[@燕北山前萬梅山莊主人]

做力量運動如摔跤，拳擊，舉重等，之前應該做熱身，如動態拉筋，原地跳，跑，踢腿，短套路如任何一路彈腿，十三勢等，運動後要冷身，如慢行，靜態拉筋，站樁，短套路但要求定式等。

[@wongcesario4797]

謝謝分享 ！

[@gymbeginner2250]

Len係唔係素食個位健身教練?

[@sengleong9090]

受傷痛楚不是問题。最大痛苦是不能練下去。

[@iamraymondyip]

Warm up yes, 拉筋 no . When you stretch (and sometimes over stretch because videos like this keep perpetuating the myth), it hinders your performance. If anything, you should stretch after your workout. It's common sense, if your muscles are all stretched out, how good can the contraction be when you lift? Also, this video should really talk about the real reason why people get hurt. It is because they either don't have proper form, or they're just lifting too heavy. That's it. It's all in their heads and what they see other people do. Everyone thinks lifting heavier is better, or it may be an ego thing, always chasing PR on every set, show off in front of their friends. That's the reason, not because they didn't stretch. The fact that she's talking about 1RMs and stuff, you already know she's just constantly chasing a number. Unless you're in a competition, I don't see why you need to chase.

[@samuelchung5879]

Some research suggest that stretch before workout will lower your strength when having workout.

[@iamraymondyip]

@@samuelchung5879 Exactly! 💪

[@worldvr4231]

係咪最好先熱身再健身後拉筋

[@samuelchung5879]

@@worldvr4231 係 你拉完筋 啲肌肉會鬆咗 咁樣反而會降低你關節嘅穩定性 所以用低重量warm up 啲肌肉就夠 做完先拉返鬆啲肌肉

[@deereekmuggle2737]

@@samuelchung5879 其實我都有尼個疑問 聽好多師兄講都話用輕重量做幾組當熱身 但我都係覺得做動態伸展快啲熱倒啲肌肉 尤其係放工放學 啲肉緊晒 係咁做組無乜效果 反而覺得影響左full range of motion 利申我係初哥 無跟教練

[@bobking_forever]

做植物人最安全一定唔會整親。同理，將個腦唔用就唔會傷腦。

[@hinbasketball]

10:48 拉背，睇下條友對手點揸支bar就知佢有幾多料，個學生唔識但個教練應該要識....

[@shibualexander9628]

條女無用到背發力就係, 但睇唔出揸法問題😅請𧶽教

[@hinbasketball]

@@shibualexander9628 佢咁揸法lock死咗手腕，手臂做唔到外旋微調

[@小明陳-p2t]

成個人要向後傾斜15度，用手指尾發力，離心時用食指中指保持張力拉長背肌，動作後半段先係練背闊，所以頂峰收縮耐少少前面快少少，個動作太標準背闊肌有排都未力竭，都係冇肌肉感受度就分開左右邊練

[@lawrencepoon3613]

加油牙朗

[@benho2544]

個男PT 靠牆自己都緊到拉唔到個背 好好笑

[@kingfitness7367]

見到而家好多自己都未識得操😢求其考個教練牌就係教練

[@mingcheng897]

所以現今嘅健身教練成日同啲學員講話撕裂肌肉 跟住用蛋白質修補全部都係錯的 應該係刺激肌肉吸收蛋白質

[@jms2a30]

正呀 咁多大隻仔

[@mauwahtsang349]

有冇發覺現在的女仔比以前大力咗好多？玩器械的重量分分鐘重過的男仔，所以也多了拉傷的機會，做運動要量力而為，我也做過gym 之前兩日就會有少少酸痛感覺過了兩日就無事

[@realmusictillthedaywedie8187]

冇咩可能玩器械重過男仔囉 除非個女仔好pro 或者個男仔練輕重量多下數/新手

[@mauwahtsang349]

@@realmusictillthedaywedie8187 外國有我見過的鬼婆仲大隻過台灣那個館長😱

[@realmusictillthedaywedie8187]

@@mauwahtsang349 應該有用藥

[@chikitchan0929]

一個認真操左幾年既女仔應該可能勁過未操過野既男新手……

[@mauwahtsang349]

@@realmusictillthedaywedie8187 香港有些女仔操machine 可以用晒machine所以鐵片，即是最重那格，一般男人也很難做到，不知是否吃了增肌奶粉

[@草木皆冰]

不懂熱身就不要運動了👽

[@winitim2]

扮咩吖~健身最傷身咪就係黑科技囉

[@PH-qv8ok]

內傷還內傷外傷還外傷

[@kenneth8431]

叫C朗!

[@kwokcheonglo839]

陰毒小人。

[@v913388659]

甘即全身都搵傷啦😂

[@king99333]

查實健身多係會傷身，應該少D做，一星期兩三日就夠，其他就練有氧運動，練心肺耐力，你D肌肉得但心臟唔得都冇用啦！我係心臟同肌肉1比1咁練，出面有D係2比1

[@Galiogalio0804]

唔係傷身 係睇負荷重量既程度 健身係一門學問 唔識會好易受傷 所以點解好多職業的健美選手 退役之後重量會減得咁快 因為大重量嘅負荷會令身體有損傷 但係如果用返一啲適量嘅重量其實對身體一啲損害都冇

[@Galiogalio0804]

同埋你所講嘅做有氧運動係睇你本身嘅目標係乜嘢 如果本身係練心肺功能緊係做有氧 但如果目標係健體同埋減脂 基本係唔洗做

[@Galiogalio0804]

利申 健身教練

[@Lillyleelillyleelee]

你真係唔識㗎喎😂

[@realmusictillthedaywedie8187]

你好外行

[@KKCL1999]

好核突練到一舊舊

[@realmusictillthedaywedie8187]

瘦到成條柴咁都好核突

[@nicolechang9883]

兩款都核突！

[@nerdybuddy7415]

我覺得男仔一舊舊先好睇，當然要睇落自然，唔係好似卡通片果種 😅

[@hachibegoe1990]

有錢都唔知有好！ 聽到呢D19說話真係難聽過粗口

[@hungtailo7337]

你咁講証明你唔識嘢！ 一舊舊肌肉是練番來的，是力量的表現，不是食嘢食番來的，不是用錢能買回來的。