In most cases, it starts with a small pain you ignored, until it became an injury you couldn't fix.

在大多數情況下，它始於你忽視的一個小疼痛，直到它變成你無法彌補的傷害。

And most of these injuries come from this.

而這些傷害大多是由此造成的。

Every single day, millions of people are unknowingly destroying their shoulders, rep after rep.

每天，數以百萬計的人在不知不覺中一次又一次地做重複動作，毀掉了自己的肩膀。

What's even worse, they won't feel the real damage until it's too late.

更糟糕的是，直到為時已晚，他們才會感受到真正的傷害。

One of the most popular exercises for shoulders is the upright row.

直立划船是最受歡迎的肩部鍛鍊方法之一。

Seems simple, grab a barbell or dumbbells and pull them up to your chin.

看似簡單，抓起槓鈴或啞鈴，拉到下巴處。

Now, as we all know, it's supposed to build your shoulders and traps.

現在，我們都知道，它可以鍛鍊你的肩膀和肱二頭肌。

But what if I told you that every single rep is like dragging a rope over a sharp edge?

但是，如果我告訴你，每一個動作都像是在鋒利的邊緣上拖動繩子呢？

At first, nothing happens.

起初，什麼也沒發生。

But after a while, the fibers start to fray and weaken, until one day, it completely snaps.

但一段時間後，纖維開始磨損和變弱，直到有一天，它完全斷裂。

That's exactly what's happening inside your shoulders.

這正是你肩膀裡發生的事情。

Here's why it's so dangerous.

這就是它如此危險的原因。

Your shoulder isn't just any joint.

您的肩膀不是普通的關節。

It's the most mobile joint in your entire body.

它是全身活動最多的關節。

It can move in almost any direction.

它幾乎可以向任何方向移動。

But that flexibility comes at a cost.

但這種靈活性是有代價的。

It's also the least stable.

它也是最不穩定的。

That's why shoulder injuries account for nearly 36% of all weightlifting-related injuries.

這就是為什麼肩部損傷佔所有舉重相關損傷的近 36%。

The upright row does the same thing.

直立排也有同樣的作用。

It forces your shoulders into an unnatural position, squishing the tendons against your bones until one day, they wear out and you feel the pain.

它迫使你的肩膀處於不自然的位置，將肌腱擠壓到骨頭上，直到有一天肌腱磨損，你才會感到疼痛。

And by the time you feel it, it's already too late.

當你感覺到的時候，已經為時已晚。

To make things even worse, shoulder injuries take the longest to heal compared to almost any other joint injury.

更糟糕的是，與幾乎所有其他關節損傷相比，肩部損傷的癒合時間最長。

Rotator cuff tears and impingements don't just go away overnight.

肩袖撕裂和撞擊不會在一夜之間消失。

Some require months of rehab, and in serious cases, surgery.

有的需要數月的康復治療，嚴重的還需要手術治療。

Even professional athletes aren't safe.

即使是職業運動員也不安全。

Shoulder injuries have ended dozens of careers in the NFL, NBA, and Olympic weightlifting.

在 NFL、NBA 和奧林匹克舉重運動中，肩部受傷已導致數十人職業生涯終結。

So ask yourself, is it really worth it?

捫心自問，這樣做真的值得嗎？

Every rep of the upright row is like rolling the dice with your shoulder health.

直立划船的每一個動作都像是在用你的肩膀健康擲骰子。

And the most terrifying fact?

最可怕的事實是什麼？

This is just the first exercise.

這只是第一個練習。

The next one is even more dangerous, because it tricks you into thinking you're getting stronger, while silently tearing your joints apart.

下一種更危險，因為它會欺騙你，讓你以為自己變得更強壯了，卻在悄無聲息地撕裂你的關節。

You see it in almost every gym.

幾乎在每個健身房都能看到。

Trainers love it.

培訓師喜歡它。

Athletes swear by it.

運動員對它信誓旦旦。

But the truth?

但事實呢？

It's one of the most damaging movements you can do.

這是最容易造成傷害的動作之一。

I'm talking about tipping pull-ups.

我說的是翻轉引體向上。

At first, they look impressive.

起初，它們看起來令人印象深刻。

People swinging their bodies, cranking out rep after rep, making pull-ups look effortless.

人們擺動著身體，做完一個又一個動作，讓引體向上看起來毫不費力。

But they're not really pull-ups at all.

但它們根本不是真正的引體向上。

Think about it.

想想看

If you can't do a strict pull-up, why are you swinging into one?

如果你做不了嚴格的引體向上，為什麼還要做搖擺式引體向上？

Would you sprint before you can walk?

你會先衝刺再走路嗎？

Would you deadlift without learning how to brace?

你會在沒有學會如何支撐的情況下進行負重舉重嗎？

Would you max out a bench press without building control first?

你會在沒有控制力的情況下將臥推推到極限嗎？

Yet that's exactly what kipping does.

然而，這正是 kipping 的作用所在。

It lets you cheat your way into an exercise your body isn't prepared for.

它讓你在身體沒有準備好的情況下，以作弊的方式進行鍛鍊。

Instead of using strength, they rely on momentum, throwing the body into the air and slamming joints into unnatural positions.

他們不使用力量，而是依靠動力，將身體拋向空中，將關節撞擊到不自然的位置。

And just like a car speeding over potholes every day, the damage adds up over time, until something finally breaks.

就像汽車每天在坑坑窪窪的路面上飛馳一樣，隨著時間的推移，損壞的程度也在不斷增加，直到有什麼東西最終壞掉。

That's exactly what's happening to your spine, elbows, wrists, and shoulders during kipping pull-ups.

這正是你在做引體向上時脊柱、肘部、手腕和肩膀的情況。

The extreme motion breaks down your joints, leading to injuries that can take months to heal.

劇烈的運動會破壞你的關節，導致需要幾個月才能痊癒的損傷。

Or worse, never fully recover.

或者更糟，永遠無法完全康復。

And once the damage is done, there's no quick fix.

而一旦造成損害，就無法快速修復。

Herniated discs can take years to recover.

椎間盤突出可能需要數年才能恢復。

Tendonitis in your elbows can make even simple movements painful.

肘部肌腱炎甚至會讓簡單的動作都變得疼痛難忍。

Surgery is sometimes the only option.

手術有時是唯一的選擇。

And even if you heal, your body will never be the same.

即使你痊癒了，你的身體也不會和以前一樣了。

Now, the next exercise seems like it's really safe.

現在，下一個練習看起來真的很安全。

But imagine this.

但試想一下

You walk into the gym, ready for leg day, and you see a squat rack with a bar attached to a sliding track.

你走進健身房，準備進行腿部訓練，看到一個深蹲架，上面有一根連接到滑動軌道上的橫杆。

The Smith machine.

史密斯機

It looks safe because the bar moves in a straight line, helping you stay balanced.

這看起來很安全，因為槓在一條直線上移動，幫助你保持平衡。

And that's why the Smith machine squat is one of the worst things you can do to your knees, back, and hips.

這就是為什麼史密斯器械深蹲是對膝蓋、背部和臀部最有害的運動之一。

A real squat lets your body move naturally, shifting weight and adjusting your balance.

真正的深蹲能讓你的身體自然移動，轉移重心，調整平衡。

The Smith machine forces you into a fixed position, making your joints absorb all the stress instead of your muscles.

史密斯機迫使你保持固定姿勢，使你的關節而不是肌肉承受所有壓力。

There are countless videos of lifters snapping their knees backward because the machine made them overextend.

有無數的視頻顯示，舉重運動員因為機器使他們過度伸展而導致膝蓋向後折。

One bad lockout, and your knee could bend the wrong way, permanently.

一旦鎖定失誤，你的膝蓋就可能永久性地彎曲錯位。

Many lifters walk away from a Smith machine squat feeling fine, only to wake up the next morning with a locked up lower back, a slipped disc, or even sciatica.

許多舉重運動員在史密斯器械深蹲後感覺良好，但第二天早上醒來時卻發現下背部肌肉緊繃、椎間盤突出，甚至坐骨神經痛。

Once that happens, it's months of rehab.

一旦發生這種情況，就得接受幾個月的康復治療。

Or worse. Here's something to think about.

或者更糟。 這裡有一些值得思考的問題。

No Olympic athlete squats on a Smith machine.

沒有奧運選手在史密斯機上做深蹲。

No professional powerlifter trains on one.

專業舉重運動員都不在上面訓練。

No strength coach in the world recommends it.

世界上沒有一個力量教練推薦這樣做。

Why?

為什麼？

Because they know strength isn't just about moving weight.

因為他們知道，力量不僅僅是移動重量。

It's about control.

這是關於控制。

And the Smith machine takes that away from you.

而史密斯洗衣機卻把這一切都奪走了。

So before you step into the Smith machine, always remember that.

是以，在你踏上史密斯健身器之前，請務必記住這一點。

You're one rep away from a mistake you can't undo.

你只差一次就會犯下無法彌補的錯誤。

It's time for the fourth exercise.

現在是第四次練習的時間。

You've probably done this one before.

你可能以前做過這個。

Maybe in the gym.

也許在健身房。

Maybe at home.

也許在家裡。

It's simple, requires no equipment, and makes your arms burn.

它很簡單，不需要任何設備，就能讓你的手臂燃燒起來。

But what you don't feel, at least not yet, is the damage building up inside your shoulders.

但你感覺不到的是，至少現在還沒有感覺到，你的肩膀正在受到傷害。

That's exactly why bench dips are a terrible choice for you.

這正是為什麼長凳下蹲對你來說是個糟糕的選擇。

Imagine pulling your arm too far back and adding weight to it.

想象一下，將手臂向後拉得太長，並增加手臂的重量。

Your shoulder isn't designed to move that way.

你的肩膀不是這樣設計的。

The deeper you go, the more pressure you put on your joints, tendons, and ligaments.

爬得越深，對關節、肌腱和韌帶造成的壓力就越大。

Anyway, if you still decide to do this, you should have in mind that shoulder surgery has one of the worst recovery rates ever.

無論如何，如果你還是決定這樣做，你應該記住，肩部手術是恢復率最差的手術之一。

If you tear your rotator cuff, 40% of people never fully recover, even after surgery.

如果肩袖撕裂，40% 的人即使在手術後也無法完全康復。

And if you tear it twice, the chances of full recovery drop to nearly 0%.

如果撕裂兩次，完全恢復的機率幾乎降至 0%。

To make things even worse, the average cost of rotator cuff surgery in the US is between $10,000 and $15,000, and that's before months of rehab.

更糟糕的是，在美國，肩袖手術的平均費用在 10,000 美元到 15,000 美元之間，這還不包括幾個月的康復治療。

There are actual viral videos of people snapping their humerus in half doing dips.

有病毒視頻真實記錄了人們在做俯臥撐時將肱骨折成兩半。

Why?

為什麼？

Because when the arm is locked behind the body, all the stress gets loaded onto the weakest points of the bone and ligaments.

因為當手臂被鎖在身體後面時，所有的壓力都會加載到骨骼和韌帶最薄弱的地方。

You might think, that won't happen to me.

你可能會想，這不會發生在我身上。

But neither did the thousands of people who ended up in rehab, in surgery, or with lifelong shoulder pain from one bad rep.

但是，成千上萬的人也不例外，他們因為一次糟糕的口碑而最終不得不接受康復治療、手術或終身肩痛。

So before you drop into another set, ask yourself, is a small triceps pump worth the risk of permanent damage?

是以，在開始新一輪訓練之前，請捫心自問，一次小小的肱三頭肌抽動是否值得冒永久性損傷的風險？

Would you follow a diet that's been proven not to work?

你會遵循一種已被證明無效的飲食習慣嗎？

Would you keep doing an exercise that made your bench press weaker?

你還會繼續做那些會讓你的臥推能力變弱的練習嗎？

Would you deadlift with a rounded back?

你會用圓背進行負重舉重嗎？

Would you squat with your knees caving in?

你蹲下時膝蓋會陷進去嗎？

Then why are you still wasting time on a lat pulldown that doesn't even work?

那你為什麼還把時間浪費在根本不起作用的下蹲上呢？

If you actually care about getting stronger, it's time to leave this outdated gym myth behind.

如果你真的想變得更強壯，那麼是時候拋棄這個過時的健身房神話了。

Because if you keep doing it, you're not training for strength.

因為如果你一直這樣做，就不是在進行力量訓練。

You're training for nothing.

你的訓練是白費力氣。

If you feel confused, you should be.

如果你感到困惑，那是你應該感到困惑。

Because I'm not talking about regular lat pulldowns.

因為我說的不是普通的上舉。

I'm talking about behind the neck lat pulldowns.

我說的是頸後拉伸。

They feel tough.

他們感覺很堅強。

You think, this must be working.

你想，這一定有用。

Maybe you saw someone jacked doing them.

也許你看到過有人擼管。

Or maybe a trainer told you they're great for your lats.

或者是教練告訴你，它們對你的大腿很有幫助。

But here's the truth.

但事實是

There's zero scientific evidence that pulling behind your head builds a bigger back than pulling to your chest.

沒有任何科學證據表明，腦後拉比胸前拉更能鍛鍊背部。

In fact, you're making your lats work less.

事實上，你正在讓你的腰部減少運動量。

But that's not all.

但這還不是全部。

They're tearing your shoulders apart.

它們把你的肩膀撕裂了。

Your neck takes the hit.

你的脖子會受到撞擊。

Leaning your head forward to clear the bar crushes your spine, leading to stiffness, nerve pain, and headaches.

頭部前傾來清理橫杆會擠壓脊柱，導致僵硬、神經痛和頭痛。

And wonder?

你想知道嗎？

When's the last time you needed to pull something heavy behind your head?

你上一次需要把重物拉到腦後是什麼時候？

Never.

從來沒有

The movement doesn't exist in sports, competition, or real life.

運動不存在於體育、比賽或現實生活中。

So why are you still doing it?

那你為什麼還這麼做？

If you actually care about real progress, it's time to train smarter.

如果你真的關心真正的進步，那麼是時候進行更聰明的訓練了。