You're probably doing at least one of them right now.

你現在可能至少正在做其中的一件事。

How do I know?

我怎麼知道？

Because statistics don't lie, and I've got the facts to prove it.

因為統計數據不會說謊，我有事實為證。

What do you think?

你怎麼看？

Why does everyone on leg day always start or finish with leg press?

為什麼每個人在美腿日都以壓腿開始或結束？

Probably because a lot of guys think it's the best way to build big, strong legs fast.

可能是因為很多人認為這是快速練就粗壯雙腿的最佳方法。

But here's something you might not know.

但有些事情你可能不知道。

This exercise can actually destroy your back, and we're not even exaggerating.

這種運動實際上會毀掉你的背部，我們一點也不誇張。

When you push that heavy weight, your lower back can flatten against the seat.

當你推動那麼重的重量時，你的腰部會緊貼座椅。

This might not seem like a big deal, but it can really stress out your spine.

這看似沒什麼大不了的，但它確實會對你的脊椎造成壓力。

The problem is, our bodies aren't made to lift like this in everyday life.

問題是，我們的身體並不適合在日常生活中這樣舉重。

Think about it.

想想看

When do you ever need to push something really heavy with your legs while sitting down?

你什麼時候需要在坐著的時候用雙腿推動非常重的東西？

It's not a natural movement at all.

這根本不是自然運動。

Using the leg press a lot can actually damage your back over time.

長時間使用壓腿器實際上會損傷你的背部。

Stuart McGill, a back specialist, says that flattening your back against the seat can hurt your spinal discs.

背部專家斯圖爾特-麥吉爾（Stuart McGill）說，將背部平貼在座椅上會傷害脊柱椎間盤。

That's definitely not what you want when you're trying to get fit and strong.

這絕對不是你想要的，因為你正努力變得健美和強壯。

So what should you do instead?

那麼，您應該怎麼做呢？

Try regular squats.

嘗試常規深蹲。

They're so much better for your body.

它們對身體好得多。

Squats work your legs and core at the same time, just like in real life.

深蹲能同時鍛鍊腿部和核心肌群，就像在現實生活中一樣。

When you squat, you're using your body in a way that actually makes sense.

當你深蹲時，你是在以一種真正合理的方式使用你的身體。

It's a natural movement that your body understands.

這是你的身體能夠理解的自然運動。

Plus, squats are great because they help you in everyday life.

此外，深蹲對日常生活也很有幫助。

Think about how often you bend down to pick something up.

想想你經常彎腰撿東西嗎？

That's basically a squat.

這基本上就是下蹲。

One more thing to watch out for with the leg press.

壓腿還有一點需要注意。

Some guys snap their legs straight at the end of the movement.

有些人在動作結束時會把腿伸直。

This is really dangerous, especially with heavy weights.

這真的很危險，尤其是在負重的情況下。

It can put a ton of stress on your knees and lower back.

這會對膝蓋和腰部造成巨大壓力。

Now, if leg press has surprised you, be prepared to be surprised even more.

現在，如果壓腿機讓你大吃一驚，那就準備好大吃一驚吧。

Because the next exercise is something you'll never think that can hurt you.

因為下一個練習是你絕對想不到會傷害到你的。

Therefore, I'm about to explain to you why crunches can damage your spine.

是以，我要向你解釋為什麼仰臥起坐會損傷你的脊椎。

It's all about how they affect your back.

關鍵是它們如何影響你的背部。

Every time you do a crunch, you're bending your spine over and over again.

每次做仰臥起坐時，你的脊柱都在反覆彎曲。

That might not sound too bad, but it can actually put a lot of pressure on the discs in your lower back.

這聽起來可能不太糟糕，但實際上會對下背部的椎間盤造成很大壓力。

It's kind of like bending a credit card back and forth.

這有點像來回彎曲信用卡。

Do it enough times, and it might break.

次數多了，它就可能壞掉。

Now, the next logical question would be, are there any better exercises to get a six-pack without causing damage?

現在，下一個合乎邏輯的問題是，有沒有更好的鍛鍊方法，既能鍛煉出六塊腹肌，又不會對身體造成傷害？

I've got a simple answer for you.

我有一個簡單的答案。

Planks.

木板

Planks are pretty amazing for your core.

平板支撐對你的核心非常有幫助。

They work all your ab muscles at once, and they don't hurt your back like crunches can.

它們能同時鍛鍊你所有的腹部肌肉，而且不會像仰臥起坐那樣傷害你的背部。

Plus, they help improve your posture and stability.

此外，它們還有助於改善你的姿勢和穩定性。

It's like getting a two-for-one deal on your workout.

這就好比在鍛鍊時享受了 "一舉兩得 "的優惠。

A study from 2022 found that exercises like planks, which keep your spine neutral, are way better for your core than crunches.

2022 年的一項研究發現，平板支撐等能保持脊柱中立的運動比仰臥起坐更有利於鍛鍊核心肌群。

They engage multiple muscle groups and promote stability without all that harmful spine bending.

它們能鍛鍊多個肌肉群，促進穩定性，而不會造成脊椎彎曲。

But, if you think that I'll only talk about exercises that can destroy the back or spine, you would be wrong, because what I'm about to show you next is maybe the most common problem you have.

但是，如果你認為我只會講那些會破壞背部或脊柱的運動，那你就錯了，因為我接下來要向你展示的也許是你最常見的問題。

Have you ever wondered why your shoulders hurt after a workout?

您是否想過為什麼鍛鍊後肩膀會疼痛？

Let's talk about an exercise that might be the reason.

讓我們來談談可能是這個原因的一個練習。

The seated military press.

坐著的軍事記者。

It looks simple, right?

看起來很簡單，對吧？

Just sit down and push a bar over your head.

只要坐下來，把一根橫杆推過頭頂就可以了。

Incredibly simple!

簡單得令人難以置信！

But the truth is, this move can actually be pretty rough on your shoulders.

但事實上，這一舉動會對你的肩膀造成很大的傷害。

When you do the seated military press, your shoulders are in a tricky spot.

當你做坐姿軍體推舉時，你的肩膀會處於一個棘手的位置。

It's like trying to fit a square peg in a round hole.

這就像試圖把方釘放進圓孔裡。

Your shoulder joints end up in a weird position that can lead to trouble.

你的肩關節最終會處於一個奇怪的位置，從而導致麻煩。

And get this, it can even pinch nerves in your shoulder.

還有，它甚至會壓迫你肩膀上的神經。

Your argument could be, but I see people doing this all the time at the gym.

你的理由可以成立，但我在健身房經常看到有人這麼做。

Well, just because it's common doesn't mean it's good for you.

不過，常見並不意味著對人體有益。

In fact, a lot of fitness experts say this exercise can cause big problems for your shoulders.

事實上，很多健身專家都說這種運動會給肩膀帶來很大的問題。

Gordon Waddell, a smart guy who knows a lot about working out, says the seated military press is not great because it doesn't let you use your hips to help.

戈登-瓦德爾（Gordon Waddell）是個聰明人，他對鍛鍊有很多瞭解，他說坐姿軍式推舉並不好，因為它不能讓你利用臀部來幫助鍛鍊。

When you push something over your head in real life, your whole body gets involved.

在現實生活中，當你把東西推過頭頂時，你的整個身體都會參與其中。

But this exercise keeps you stuck in a chair, putting all the stress on your poor shoulders.

但這種運動會讓你一直坐在椅子上，把所有壓力都壓在你可憐的肩膀上。

Instead of the seated military press, try the standing neutral grip dumbbell shoulder press.

與其做坐姿軍式推舉，不如試試站姿中立握啞鈴肩部推舉。

It's a bit of a mouthful, but it's much safer for your shoulders.

雖然有點拗口，但對肩膀更安全。

Here's why it's better.

這就是為什麼它更好的原因。

When you stand up, you can move more naturally.

當你站起來時，你可以更自然地移動。

Your body can find the right way to lift the weights without putting too much stress on your shoulders.

你的身體可以找到正確的舉重方式，而不會對你的肩膀造成太大壓力。

Plus, using dumbbells instead of a bar lets each arm move on its own.

此外，使用啞鈴而不是單槓，可以讓每隻手臂都能獨立運動。

This means you can find the perfect lifting path for each shoulder.

這意味著您可以為每個肩部找到完美的提升路徑。

I talked about three exercises that hurt our back, spine, shoulders, and generally the reasons you have back problems.

我談到了傷害我們的背部、脊柱和肩膀的三種運動，以及你背部出現問題的一般原因。

But what I didn't mention is something that everyone sooner or later will have problems with.

但我沒有提到的是，每個人遲早都會遇到問題。

Let's talk about why the leg extension machine is not your friend.

讓我們來談談為什麼伸腿機不是你的朋友。

You've seen it at the gym, right?

你在健身房見過吧？

It looks safe and easy.

看起來既安全又簡單。

But it only looks that way because when you use the extension machine, you're moving your legs in a way that's not natural at all.

但這只是看起來而已，因為當你使用伸展器時，雙腿的運動方式完全不自然。

Think for a second, when do you ever sit down and lift something heavy with just your lower legs?

想一想，你什麼時候坐下來只用小腿就能舉起重物？

That's right, pretty much never.

沒錯，幾乎從來沒有。

This weird movement puts a lot of stress on your knees.

這種奇怪的動作會對膝蓋造成很大的壓力。

It's like trying to open a door by pushing when you should be pulling.

這就好比本該用拉的，卻試圖用推的方式打開一扇門。

Your poor knees take all the force, and that's not good at all.

你可憐的膝蓋承受了所有的力量，這一點都不好。

Also, when you use this machine, you might be making some muscles too strong and others too weak.

此外，在使用這臺機器時，您可能會使某些肌肉過於強壯，而另一些肌肉則過於虛弱。

This can mess up how your legs work together.

這會擾亂雙腿的配合。

And guess what?

你猜怎麼著？

That can lead to even more knee problems down the road.

這可能會導致更多的膝關節問題。

But it gets even worse.

但情況更糟。

Do you ever curl your toes on leg extension?

你在伸腿時捲過腳趾嗎？

A lot of people do.

很多人都這樣做。

But that can make tight muscles in your hips even tighter.

但這會讓臀部緊繃的肌肉更加緊繃。

And tight hip muscles can cause all sorts of problems.

臀部肌肉緊繃會導致各種問題。

Luckily, there are much better ways to make your legs strong without hurting your knees.

幸運的是，有更好的方法可以讓你的雙腿變得強壯，同時又不會傷害膝蓋。

For example, try squats.

例如，試試深蹲。

As mentioned in the first part of the video, squats are awesome because they work a bunch of muscles at once.

正如視頻第一部分所提到的，深蹲非常棒，因為它能同時鍛鍊多塊肌肉。

And they're more like things you do in real life, like picking up heavy stuff or sitting down and standing up.

它們更像是你在現實生活中做的事情，比如拿起重物或坐下和站起。

If squats feel too hard, that's okay.

如果深蹲感覺太難，沒關係。

You can start with lunges.

您可以從肺活量開始。

Lunges are great too.

綁腿跑也很不錯。

They work your legs in a way that's more natural and safe for your knees.

它們鍛鍊腿部的方式更自然，對膝蓋也更安全。

The most important thing is to listen to your body.

最重要的是傾聽自己身體的聲音。

If something hurts, stop doing it.

如果某件事傷害了你，就別再做了。

And if you're not sure how to do an exercise right, ask a trainer or a coach, or look at some of our videos on this channel.

如果你不確定如何正確地做某項運動，可以詢問訓練員或教練，或觀看本頻道的一些視頻。

We're not done yet.

我們還沒完。

There is one more exercise to go.

還有一個練習要做。

This one will surprise you the most because I bet there isn't a single person watching this video who hasn't tried this exercise at least once.

這個練習最讓你吃驚，因為我敢打賭，觀看這段視頻的人中沒有一個人沒有至少嘗試過一次這個練習。

Let me introduce lat pulldowns, but specifically the ones you do behind your neck.

讓我來介紹一下 "下拉"，特別是在脖子後面做的 "下拉"。

You've probably seen folks at the gym pulling the bar behind their head during lat pulldowns.

你可能在健身房見過有人在做拉舉時把槓拉到腦後。

It looks cool, right?

看起來很酷吧？

But it's not.

但事實並非如此。

And this is why.

這就是原因。

Your shoulders aren't made to move that way.

你的肩膀不是用來這樣活動的。

It's like trying to scratch your back with your elbow.

這就像用手肘撓背一樣。

It just doesn't feel right.

感覺就是不對。

Now, multiple experts like the ones I mentioned here point out that behind-the-neck pulldowns force your shoulders to turn inward while you're lifting weight.

現在，許多專家（比如我在這裡提到的那些專家）都指出，頸後引體向上運動會迫使你的肩膀在舉重時向內轉。

That's not good.

這可不好。

Especially if you don't have great shoulder flexibility.

尤其是當你的肩膀柔韌性不是很好的時候。

If you spend a lot of time sitting, like most of us do, your shoulders might not be as flexible as you think.

如果你像我們大多數人一樣長時間坐著，你的肩膀可能沒有你想象的那麼靈活。

Here's why that's a big problem.

這就是為什麼這是一個大問題。

When you pull the bar behind your neck, your shoulders have to rotate in a way they're not meant to.

當你把槓鈴拉到脖子後面時，你的肩膀必須以一種本不該有的方式旋轉。

This can mess up how your shoulders line up and might even lead to injuries.

這會擾亂肩膀的排列，甚至可能導致受傷。

There is no need to worry because I'll show you a simple fix that can keep your back strong and your shoulders safe.

不必擔心，因為我會告訴你一個簡單的方法，可以讓你的背部強健，肩膀安全。

Instead of pulling the bar behind your neck, try pulling it down in front of you.

不要把橫杆拉到脖子後面，而是試著把它拉到前面。

It's just as good for your muscles, but without the risk.

這對肌肉同樣有益，但沒有風險。

Here's a cool fact.

這裡有一個很酷的事實。

Your lats, those big muscles on the sides of your back, don't really care if the bar is in front of you or behind you.

你的腰部，即背部兩側的大塊肌肉，其實並不在乎橫杆是在你的前面還是後面。

They just want to work.

他們只想工作。

So by doing the safer version, you're still giving your back a great workout.

是以，通過做更安全的動作，你仍然可以讓背部得到很好的鍛鍊。

Remember, the goal is to get stronger, not to show off.

記住，目標是變得更強壯，而不是炫耀。

Your future self will thank you for being smart about your workouts.

你未來的自己會感謝你的聰明鍛鍊。