深蹲是否对膝盖有害?

Squats and lunges are two basic exercises that are found in most workout routines. While these increase mobility and build strength in the lower body, they can cause knee pain to flare up in some people. Does that mean that these exercises are bad for your knees? Here's what you should know.

深蹲和弓步是两种基本的练习，在大多数锻炼日程中都可以找到。虽然这些增加了下半身的灵活性和力量，但是它们也会引起一些人的膝盖疼痛。这是否意味着这些锻炼对膝盖有害?以下是你应该知道的。

According to ​​Dr. Jordan Metzl, a sports medicine physician and fitness instructor, squats and lunges actually help you have less knee pain in the long run. "A lot of patients come to my office with achy knees and think they can't lunge and can't squat," Dr. Metzl told NBC News. "But they actually should, because the stronger the muscles, the less achy those parts are."

根据运动医学医生和健身教练 Jordan Metzl 博士的说法，从长远来看，蹲下和弓步实际上可以帮助你减少膝盖疼痛。“许多膝盖疼痛的病人来到我的办公室，认为他们不能弓步，不能蹲,”梅茨尔博士告诉 NBC 新闻。“但实际上他们应该这样做，因为肌肉越强壮，那些部位的疼痛就越小。”

According to Dr. Metzl, the best way to perform a lunge is to start with your feet hip-width apart. Take a step forward with your right foot and at the same time, lower the rest of your body until your left knee almost touches the floor. At this point, your right thigh should be parallel to the floor. Hold for a second and then return to starting position. Your right knee should not go past your toes. If it does, you need to step out a little further or improve your form.

根据 Metzl 博士的说法，做弓步的最好方法是从双脚与臀部同宽的分开开始。右脚向前迈一步，同时，放下身体的其他部位，直到你的左膝盖几乎接触到地板。此时，你的右大腿应该与地面平行。保持一秒钟，然后回到起始位置。你的右膝盖不应超过你的脚趾。如果是这样的话，你需要更进一步或者改进你的姿势。