夏天十大错误锻炼方式：不能强身，反而伤身！
<!----><style type="text/css">html{font-size:375%}</style><link href="https://pics.app.cnyw.net/static/publish/css/style.css?v=1605251010513" rel="stylesheet" position="1" data-qf-origin="/static/publish/css/style.css?v=1605251010513"><!-- 付费贴--> <div class="preview_article "> <!----> <section style="margin-bottom: 0px; outline: 0px; max-width: 100%; box-sizing: border-box; visibility: visible; overflow-wrap: break-word !important;"><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; max-width: 100%; box-sizing: border-box; display: flex; flex-flow: row nowrap; visibility: visible; overflow-wrap: break-word !important;"><section class="empty_paragraph" style="outline: 0px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 100 100 0%; height: auto; border-top: 4px solid #5f9cef; border-top-left-radius: 0px; border-bottom: 1px solid #5f9cef; border-bottom-right-radius: 0px; visibility: visible; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; text-align: center; color: #5f9cef; line-height: 1.8; letter-spacing: 3px; visibility: visible; overflow-wrap: break-word !important;"></section></section></section></section><section style="margin-bottom: 0px; outline: 0px; font-family: system-ui, -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.544px; text-wrap: wrap; background-color: #ffffff; font-size: 16px;"><section style="outline: 0px; font-size: 17px; line-height: 1.75;"><section style="outline: 0px; font-size: 16px;"><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: left; justify-content: flex-start; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: 6px; flex: 0 0 auto; height: auto; align-self: center;"><section style="outline: 0px; transform: rotateZ(135deg);"><section style="margin-top: 3px; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section></section><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 100 100 0%; height: auto;"><section style="margin-top: 0.5em; margin-bottom: 0.5em; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section><section style="padding-right: 22px; padding-left: 22px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="outline: 0px; text-align: center;"><section style="outline: 0px; display: inline-block; width: 50px; height: 6px; vertical-align: top; overflow: hidden; background-color: rgba(255, 255, 255, 0); border: 1px solid #b9d7b8;"></section></section></section><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 100 100 0%; height: auto;"><section style="margin-top: 0.5em; margin-bottom: 0.5em; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section><section style="outline: 0px; display: inline-block; vertical-align: middle; width: 6px; flex: 0 0 auto; height: auto; align-self: center;"><section style="outline: 0px; transform: rotateZ(45deg);"><section style="margin-top: 3px; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section></section></section><section style="padding-right: 20px; padding-left: 20px; outline: 0px; font-size: 17px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;">当今不少朋友把生活重心逐渐转移到锻炼身体，但你不知道的是，你的锻炼，很多时候不仅无法强身，甚至还会伤身！据统计，约78.56%的40岁以上锻炼人群存在运动保健的误区。</p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: left; justify-content: flex-start; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: 6px; flex: 0 0 auto; height: auto; align-self: center;"><section style="outline: 0px; transform: rotateZ(45deg);"><section style="margin-bottom: 3px; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section></section><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 100 100 0%; height: auto;"><section style="margin-top: 0.5em; margin-bottom: 0.5em; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section><section style="padding-right: 22px; padding-left: 22px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="outline: 0px; text-align: center;"><section style="outline: 0px; display: inline-block; width: 50px; height: 6px; vertical-align: top; overflow: hidden; background-color: #ffeccc;"></section></section></section><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 100 100 0%; height: auto;"><section style="margin-top: 0.5em; margin-bottom: 0.5em; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section><section style="outline: 0px; display: inline-block; vertical-align: middle; width: 6px; flex: 0 0 auto; height: auto; align-self: center;"><section style="outline: 0px; transform: rotateZ(135deg);"><section style="margin-bottom: 3px; outline: 0px;"><section style="outline: 0px; background-color: #b9d7b8; height: 1px;"></section></section></section></section></section><p style="outline: 0px;"> </p><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">01</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">长时间广场舞</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">这一类病人症状基本相同：膝盖伸屈没有问题，但是在爬楼梯时膝盖疼痛明显，严重的走路都会不舒服，休息几天后疼痛有所缓解。为什么跳广场舞会容易受伤呢？广场舞难度越来越大，通常会设计很多身体旋转、下肢扭转的动作，这些动作对身体重心控制、下肢的力量和稳定性都有较高的要求。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">动辄一两个小时以上的舞蹈时间，意味着过长的关节连续使用。跳广场舞蹈并不是时间越长越好，难度并不是越高越好，<strong style="outline: 0px;"><span style="outline: 0px; color: #ab1942;">适当控制时间和运动强度有利于保护膝关节。</span></strong></span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">02</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">肩痛患者甩肩锻炼</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">肩袖撕裂伤是中老年人常见的运动损伤之一，临床上有不少这样的患者，他们大都有肩膀疼痛史，就误以为自己患了肩周炎，想通过运动来缓解。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">很多人健身时，喜欢频繁做一些上举的动作。包括单杠或吊环中的转肩、棒球的投球、举重抓举等，这其实反而会加重肩关节的负荷，造成或加重肩袖撕裂。 </span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><strong style="outline: 0px;"><span style="outline: 0px; font-size: 17px; color: #ab1942;">肩周炎与肩袖损伤是两种不同的疾病，肩周炎是自限性疾病，一般半年，最多不超过两年会自行好转</span></strong><span style="outline: 0px; font-size: 17px;">。而肩袖损伤，如果不治疗或者以错误的方式锻炼，只会越来越糟。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">03</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">“燕儿飞”、仰卧起坐</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">有的老年人会练腰背肌，叫“燕儿飞”。“燕儿飞”是一种不错的运动，但对老年人不一定适合。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">因为老年人关节椎间盘老化，有关节增生，椎管狭窄，过度的伸展会加剧关节的挤压和碰撞，增加椎弓的硬力，造成骨折，同时让椎管更狭窄。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">另外，仰卧起坐也不适合老年人。仰卧起坐要把双腿蜷起来练腹肌，力度太大，超过国际劳工安全组织对椎间盘限定的150牛的定力，会增加人腰椎部位的负荷，让老年人椎间盘退变非常严重。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">大多数中老年人的颈椎、腰椎或多或少的都有一些问题，再加上骨质疏松，因此，做仰卧起坐很容易给颈椎和腰椎造成不可逆转的损伤。而且，此运动对头部的变化较大，对于患有心脑血管疾病的人来说很容易造成血压升高，发生意外。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">04</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">大强度、高难度锻炼</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">很多人觉得，运动强度越大，运动量越大，越是有益于健康，这样才能达到锻炼的目的。但是爆发性的运动，可能造成血压升高、心率加快、心肌缺血缺氧。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><strong style="outline: 0px;"><span style="outline: 0px; font-size: 17px; color: #ab1942;">运动贵在坚持，而不是在于速度和强度。</span></strong></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">05</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">爬楼梯、爬山锻炼</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-align: center;"><img class="rich_pages wxw-img" style="outline: 0px; visibility: visible !important; width: 677px !important;" src="https://pics.app.cnyw.net/FkkVWvdDmD_uz4QScD4OvbrdYntS" /></p><p style="outline: 0px; text-indent: 2em;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">爬楼梯被不少人列为健身锻炼项目，认为健身就在家门口，方便快捷，不用额外场地，不用专门时间。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">但其实，爬楼梯的过程中，膝关节的压力明显增大，膝关节反复撞击，周而复始的重复动作，无疑会加大膝关节的损伤，诱发膝关节疾病。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">跟爬楼梯类似的是，登山同样容易损伤膝关节，下山时膝关节所受到的冲击力相当于自身体重的5~8倍，加重髌骨软骨面和半月板的损伤，是膝关节损伤的高发项目。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">06</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">头颈部绕圈练习</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">很多人经常做头颈部绕旋练习，认为这样对颈椎好，也有利于缓解颈肩部的酸痛。如果老年人患有重度动脉硬化甚至颈动脉斑块形成，头颈部剧烈绕旋，可能出现头晕恶心呕吐，甚至跌倒，重则会酿成动脉斑块脱落，导致意外事件的发生。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">进行头颈部锻炼要适度，应降低动作幅度、速度和绕旋力度。两侧及前后摆动的幅度应该控制在180度以内，并可不时静歇2~3秒，以达到舒筋活络的效果。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">07</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">运动损伤后“热敷”</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">由于运动不科学，或者身体不协调，人们在运动时经常会出现脚踝扭伤等情况，局部组织会出现疼痛、肿胀。有些老年人会立即采用“热敷”的方法，认为这样可以促进血液循环，加快痊愈速度。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">运动损伤（如脚踝扭伤）正确的处理是：损伤24小时内，冷敷（如冰块），将伤处组织内温度降低，毛细血管收缩，减少出血和渗液，有利于控制病情的发展；24小时后，热疗，加速局部的血液循环，达到活血散瘀、消肿、减轻疼痛的疗效。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">08</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">倒走练习</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">早晨在公园晨练的大爷大妈，有的特别爱倒着走路，觉得这样更能达到锻炼的效果。殊不知，老年人平衡性、视力、反应能力等有所下降，倒走易引发意外。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">09</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">空腹晨练</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;"> </span></p><p style="outline: 0px; text-indent: 2em;"><strong style="outline: 0px;"><span style="outline: 0px; font-size: 17px; color: #ab1942;">空腹晨练是非常危险的</span></strong><span style="outline: 0px; font-size: 17px;">。在经过一夜的睡眠后，腹中已空，不进食就进行1～2个小时的锻炼，热量不足，再加上体力的消耗，会使大脑供血不足，哪怕只是短暂的时间也会让人产生不舒服的感觉。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">最常见的症状就是头晕，严重的会感到心慌、腿软、站立不稳，心脏原本有毛病的老年人会突然摔倒，甚至猝死。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">另外，晨练最好在太阳升起之后开始，这样才是最卫生和最安全的锻炼。</span></p><p style="outline: 0px;"> </p></section><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; text-align: center; justify-content: center; display: flex; flex-flow: row;"><section style="outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 0 0 auto; min-width: 5%; height: auto; line-height: 0;"><section style="margin-bottom: -11px; outline: 0px; text-align: left; transform: translate3d(-4px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 15px; height: 15px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #d5f3fd;"></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 1;"><section style="outline: 0px;"><section style="outline: 0px; display: inline-block; width: 40px; height: 40px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #7acbfb; line-height: 1.6;"><section style="margin-top: 4px; outline: 0px;"><section style="outline: 0px; font-size: 18px; color: #ffffff;"><p style="outline: 0px;"><strong style="outline: 0px;">10</strong></p></section></section></section></section></section></section><section style="outline: 0px; display: flex; width: 40px; flex-flow: column;"><section style="outline: 0px; z-index: 2;"><section style="margin-top: -6px; outline: 0px; text-align: right; transform: translate3d(5px, 0px, 0px);"><section style="outline: 0px; display: inline-block; width: 7px; height: 7px; vertical-align: top; overflow: hidden; border-radius: 100px; background-color: #fdda04;"></section></section></section></section></section><section style="margin-left: 15px; outline: 0px; display: inline-block; vertical-align: middle; width: auto; align-self: center; border-bottom: 1px dashed #c2e6fc; min-width: 5%; flex: 0 0 auto; height: auto;"><section style="margin-top: 4px; margin-bottom: 5px; outline: 0px;"><section style="outline: 0px; text-align: justify; font-size: 18px; color: #39a2f3; letter-spacing: 2px;"><p style="outline: 0px;"><strong style="outline: 0px;">运动憋气</strong></p></section></section></section></section><section style="outline: 0px; line-height: 1.75;"><p style="outline: 0px; text-align: center;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">随着年龄的增长，人们的心肺功能减退，憋气用力时，会因肺泡破裂而发生气胸。憋气也会加重心脏负担，引起胸闷、心悸。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">憋气时因胸腔的压力增高，回心血量减少引起脑供血不足，易发生头晕目眩甚至昏厥。</span></p><p style="outline: 0px;"> </p><p style="outline: 0px; text-indent: 2em;"><span style="outline: 0px; font-size: 17px;">憋气之后，回心血量骤然增加，血压升高，易发生脑血管意外。因此，像举重、拔河、硬气功、引体向上等这些需憋气的运动项目，心脑血管病患者不宜进行。</span></p></section></section></section></section><section style="margin-bottom: 0px; outline: 0px; max-width: 100%; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"><p style="outline: 0px; max-width: 100%; line-height: normal; visibility: visible; box-sizing: border-box !important; overflow-wrap: break-word !important;"> </p><section style="outline: 0px; max-width: 100%; box-sizing: border-box; color: #222222; font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.544px; white-space: normal; background-color: #ffffff; overflow-wrap: break-word !important;"><section style="margin-top: 10px; margin-bottom: 10px; outline: 0px; max-width: 100%; box-sizing: border-box; display: flex; flex-flow: row nowrap; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: middle; width: auto; flex: 100 100 0%; align-self: center; height: auto; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; background-color: #5f9cef; height: 1px; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"></section></section></section></section><section style="outline: 0px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: middle; width: auto; align-self: center; min-width: 10%; flex: 0 0 auto; height: auto; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; display: flex; flex-flow: row nowrap; text-align: center; justify-content: center; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; display: inline-block; width: 45px; vertical-align: top; background-color: #5f9cef; flex: 0 0 auto; height: auto; line-height: 0; letter-spacing: 0px; align-self: flex-start; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; vertical-align: middle; display: inline-block; line-height: 0; width: 45px; height: auto; overflow-wrap: break-word !important;"><img class="__bg_gif" style="outline: 0px; box-sizing: border-box; vertical-align: middle; overflow-wrap: break-word !important; visibility: visible !important; width: 45px !important;" src="https://pics.app.cnyw.net/FlC1cPEjnXvFpYG_gNzXYuYLNzoF" /></section></section></section></section></section></section><section style="outline: 0px; max-width: 100%; box-sizing: border-box; display: inline-block; vertical-align: middle; width: auto; align-self: center; flex: 100 100 0%; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box; background-color: #5f9cef; height: 1px; overflow-wrap: break-word !important;"><section style="outline: 0px; max-width: 100%; box-sizing: border-box !important; overflow-wrap: break-word !important;"></section></section></section></section></section></section></section><p style="text-align: left; margin-bottom: 0px;"><span style="color: #007aaa; font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.544px; background-color: #ffffff;"> </span></p><p style="text-align: left; margin-bottom: 0px;"><span style="color: #007aaa; font-family: -apple-system, BlinkMacSystemFont, Helvetica Neue, PingFang SC, Hiragino Sans GB, Microsoft YaHei UI, Microsoft YaHei, Arial, sans-serif; letter-spacing: 0.544px; background-color: #ffffff;">本文来源：人民网科普</span></p><p> </p><p style="display: none;"> </p> <!----></div> 放G P 适度。动与不动都相对的 路过 听说过，有东痛西痛，锻炼后病情加重，原来锻炼错误引起的。 路过看看 锻炼身体也要找对方法
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