中护英语 | 健身前做静态拉伸是否有效？

Stretching before exercise used to be touted as the a smart way to avoid injury. We’ve all heard time and again how important it is to stretch before and after working out to avoid injury. But a scientific analysis of studies on the subjectturns that wisdom on its head.

在锻炼前做拉伸被吹捧为避免受伤的方法。我们都听过一次又一次，运动开始前和运动结束后拉伸身体是多么重要，这样能避免受伤。但针对这个问题的科学研究颠覆了我们的观念。

Instead, it shows the opposite: that stretching before exercise—especially static stretches, where you lengthen your limbs and hold the position for a count of say, 30 or 60 seconds—can actually cause more issues than it prevents, and can also hinder performance.

它揭示了相反的一面：准备活动中的伸展运动尤其是静态伸展的部分，你拉伸四肢并保持一段时间比如30或60秒，实际上弊大于利，还会影响你的发挥。

“Static stretching while your muscles are ‘cold’ can actually increase the chance of injury,” says Jari Love, certified personal trainer and creator of the workout system Get Ripped.

“当你的肌肉是'冷'的时候进行拉伸，会增加受伤的几率，” 认证的私人教练和健身系统创造者Jari Love说。

That doesn’t mean you should throw yourself full throttle into a workout right when you come to the gym off the street. You do still want to get your blood flowing and prepare your muscles for movement. You’re just going to do it differently.

不过这并不意味着你也必须在奔到街边健身房之后就立马开始锻炼。你还是得让你的血液流动，让肌肉为运动做好准备，只是方法需要变动。

“Perform stretches that will mirror the exercises you plan on doing,” Love recommends. The stretches should be dynamic, which means performing gentle repetitive movements that gradually increase the range of motion within your normal range of motion.

“做那种和你之后计划做的运动差不多的准备运动是最好的。”拉伸型准备运动应该是动态进行的，你在正常运动范围内进行平缓的重复运动，从而逐渐增加运动范围。

So is static stretching completely out? Not exactly. “The best time to stretchis aftera workout, or after working a particular muscle group”。

所以是不是静态拉伸完全不适用了？不全是。做静态伸展的最好时机应该是在锻炼完之后，或者是在一组特定的肌肉锻炼之后。

文章来源：有道原创