男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就健身要当心

▲

点击“启迈斯健身”关注了解更多健身干货

不知道从何时起

健身圈流行起一阵攀比之风

哎，斯斯不只一次说

健身不可急于求成

不可盲目攀比

这不

自称经常锻炼的李先生

因为参加一场由某商家举办的

“俯卧撑比赛”

半小时内，连做了700次俯卧撑

直接导致

肌肉溶解

！

<p style = "font-size:18px">（视频来源：华声在线）</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">肌肉溶解</p></p><p style = "font-size:18px"><p style = "font-size:18px">在医学上</p></p><p style = "font-size:18px"><p style = "font-size:18px">被称为“横纹肌溶解症”</p></p><p style = "font-size:18px"><p style = "font-size:18px">是肌细胞产生毒性物质</p></p><p style = "font-size:18px"><p style = "font-size:18px">而导致肾损害的一种疾病</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_jpg/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwTwh4TqeLSgs3m0guNXDfHtpIl49SGbcVLB55VhIkbchJywH01oHicWQ/640?wx_fmt=jpeg" /><br /></p><p style = "font-size:18px">（某高一男生军训后患横纹肌溶解症）</p><p style = "font-size:18px"><p style = "font-size:18px"><br /><br /></p></p><p style = "font-size:18px"><p style = "font-size:18px">可能导致肌肉溶解的原因</p><p style = "font-size:18px"><br /><br /></p></p><p style = "font-size:18px"><p style = "font-size:18px">固定姿势压迫肌肉</p></p><p style = "font-size:18px"><p style = "font-size:18px">过度运动</p></p><p style = "font-size:18px"><p style = "font-size:18px">高压电击、全身性痉挛</p></p><p style = "font-size:18px"><p style = "font-size:18px">部分药物不良反应等</p></p><p style = "font-size:18px"><p style = "font-size:18px">都有可能造成横纹肌溶解症</p></p><p style = "font-size:18px"><p style = "font-size:18px">对健身者来说</p></p><p style = "font-size:18px"><p style = "font-size:18px">最容易犯错的，就是过度运动</p></p><p style = "font-size:18px"><p style = "font-size:18px">肌肉溶解有哪些症状</p></p><p style = "font-size:18px"><p style = "font-size:18px">早期，可能只是轻微肌肉酸痛无力，很容易被忽视。</p></p><p style = "font-size:18px"><p style = "font-size:18px">典型的表现为：急性肌疼痛、肌肉痉挛、肌肉水肿，触摸肌肉时会有“注水感”，同时伴有恶心呕吐、尿液呈酱油色。</p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_gif/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwiac7btt1b5x3Jx3HLN25nBWY2YRCyOd19XAL0G287icnA1w6ic4783ibbg/640?wx_fmt=gif" /><br /></p><p style = "font-size:18px"><p style = "font-size:18px"><br /><br /></p></p><p style = "font-size:18px"><p style = "font-size:18px">如何有效避免过度运动</p></p><p style = "font-size:18px"><p style = "font-size:18px"><br /><br /></p></p><p style = "font-size:18px"><p style = "font-size:18px">NO.1 不要盲目追求肌肉酸痛</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">很多健身者认为，练完肌肉酸痛就是到位了，如果没啥感觉就是不到位，还要再补两个动作，其实完全不必。</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBw8UbkrU962DfR6EMaMsicNibmvcK8s5DkibQDSt7qXicd1PazFr00bEYWmQ/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">1. 肌肉酸痛，就意味着生长吗？</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">肌肉酸痛源于哪儿？肌纤维的轻微损伤。</p></p><p style = "font-size:18px"><p style = "font-size:18px">你可以把肌肉想象成一根皮筋，什么时候皮筋容易出现损伤？是它拉紧的时候，还是被迫拉长的时候？</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwHzVVcCgeibZjvxUZ9HK3aQKdPBdlmsbz3dz6LuXoMIeLvaqXhJGfgfg/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">当然是被迫拉长的时候，所以，离心阶段，才是肌损伤的关键，举起重量时，我们往往感受不到太多肌肉的酸痛。</p></p><p style = "font-size:18px"><p style = "font-size:18px">那么，肌损伤酸痛就意味着生长？</p><p style = "font-size:18px">当然也不是。</p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwskiaecos5gWoS3ZuoEic64unupfbD9BdsBQ0vujwZy8iaiboumuuc7DTcg/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">一辆车生产出来就能跑吗？肯定不能，因为你还需要燃料啊！</p></p><p style = "font-size:18px"><p style = "font-size:18px">肌肉生长也一样，1小时的训练能形成创伤，但能否生长，则取决于你之后吃了什么、睡眠怎么样，如果你在健身房之外的20多个小时里什么都没给肌肉提供，它当然也很难生长。</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBw5oEbZbXNbzKicgXCltiblZCxB1ncIEwb6ydia1pmWlYxxxLRN6t0j2NtA/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">2. 肌肉不酸痛，就意味着肌肉不长吗？</p></p><p style = "font-size:18px"><p style = "font-size:18px">其实你可以选择，要不要让肌肉酸痛。</p></p><p style = "font-size:18px"><p style = "font-size:18px">对于只想举起更大重量的力量举运动员来说，他们压根儿不想让肌肉酸痛，所以完全不重视离心阶段，但你说他们的肌肉长了吗？当然也长了啊！</p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_gif/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwK3rPPibNfhhC9nzu9tbR0cXBVMNBVoF1Zk14chCFknI3uN1HmMvnZbw/640?wx_fmt=gif" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">如果你想让肌肉增大，肌肉却不太酸痛，除了动作不够规范之外，也可能是后期的饮食和拉伸恢复习惯比较好。</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwicW9LeKB9VyQYFwX3nW21vkSfKZxgFX1H74qYOkhlFO6OcCiaOzGsM7w/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">NO.2 做合理的训练规划</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">健身初学者不要心血来潮，上来就泡在健身房两三个小时，如果节奏到位，一个小时的力量训练已经是足够（练腿要慢一些）。</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">另外，要采用分化式训练，就像我们大多数人采用的：胸、肩、背、臂、腹、腿、臀分不同天去练，这样可以避免重复疲劳。</p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_jpg/5xVQhhicpMYg6cBVAicJeHIKUYCBe34P784FaGhB45We6n7yOhKW4aXfk4BQjruX9uichtQqYo4dfkoztYbxPstgA/640?wx_fmt=jpeg" /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">那么如何判断自己</p></p><p style = "font-size:18px"><p style = "font-size:18px">是否可能训练过度呢</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">1.疲劳、酸痛超过3天</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">肌肉训练后往往是延迟性酸痛，第二天或第三天睡觉起来特别酸，但通过拉伸、饮食、睡眠的调整，应该在2天内有明显缓解，如果一疼一周（3天以上），就可能是训练过度。倒不一定是要减轻训练量，而是应该积极去调整饮食、拉伸。</p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwVvib0soWmHfJuicB1oCsRkvmjBnwdZnBa61z2DibIM9YHKzgNuQ0iah9DQ/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">2.食欲不振、恶心呕吐</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">良好的健身，应该是身心的放松，而过度运动，却会给身体带来负面影响。</p></p><p style = "font-size:18px"><p style = "font-size:18px">如果你总是健身后食欲不振，普遍可能是缺氧造成的，说明你的健康状况并不理想，再运动更可能带来不好的影响，不妨休息一段时间，或减轻运动量。</p></p><p style = "font-size:18px"><p style = "font-size:18px"> </p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwaXvw7QsdACfPicYEqQUmbsibah1kXtSgiaps3u37PFQOwzeckqqzXr5WA/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">当我们出现这些症状</p></p><p style = "font-size:18px"><p style = "font-size:18px">尽管可能还没有达到</p></p><p style = "font-size:18px"><p style = "font-size:18px">肌肉溶解那么严重</p></p><p style = "font-size:18px"><p style = "font-size:18px">但也足以提醒我们</p></p><p style = "font-size:18px"><p style = "font-size:18px">或许要稍微休息几天（3~7天）</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">最后斯斯想说</p></p><p style = "font-size:18px"><p style = "font-size:18px">健身，几乎是这世界上</p></p><p style = "font-size:18px"><p style = "font-size:18px">最简单的东西</p></p><p style = "font-size:18px"><p style = "font-size:18px">只要你付出，就会有收获</p></p><p style = "font-size:18px"><p style = "font-size:18px">而所有的大神</p></p><p style = "font-size:18px"><p style = "font-size:18px">都有曾经小白的经历</p></p><p style = "font-size:18px"><p style = "font-size:18px">靠的不是灵丹妙药，而是坚持！</p></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwNDDqrTfB4yg3BibIPgh1GjTrkuvGtGyFQtAbnO2Miae2Y96jZn0M8zMg/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><p style = "font-size:18px">只要你能付出时间、精力</p></p><p style = "font-size:18px"><p style = "font-size:18px">平时多花心思钻研技术</p></p><p style = "font-size:18px"><p style = "font-size:18px">练时全身心地投入其中</p></p><p style = "font-size:18px"><p style = "font-size:18px">你就能成为大神！</p></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_png/5xVQhhicpMYiaEJyzCA41yejXqE3PJ6UBwHIp2roERTZBzyyDibeTEibVXvXv3le2QQ704ZjeK8bT7Q7wJy5zpIwTA/640?wx_fmt=png" /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><br /><br /></p><p style = "font-size:18px"><img alt="男子30分钟700个俯卧撑竟肌肉溶解？！当身体出现这些反应，你就" onload="javascript:ImgReSize(this)" class="imgcenter" src="http://img5.shadafang.com/img.php?http://mmbiz.qpic.cn/mmbiz_jpg/gbOLTSqJ0icrYgMbK3YcRnpXtvDKGLT4YqHwugiaIVM3t1LjXLuL5zjEfKA2GDAic5xJLPq6PJu5fkrANp0tyaGFQ/640?wx_fmt=jpeg" /><br /></p><p style = "font-size:18px"><p style = 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