在锻炼方面，锻炼的修改往往会出现不良的说唱。当培训师或讲师告诉您将其缩下一个档次并尝试进行任何尝试的修改时，感觉就像他们在射击您。但是，在许多情况下，锻炼修改可能与更“高级”版本一样具有挑战性。从某种意义上说，修改可能更难。
Here are four examples of exercises and their modifications — both challenging in their own ways.
“这项练习是发展全身力量的主食，” 2017年Idea私人教练和实验室健身的所有者Michael Piercy说。“杠铃deadlift正确执行时，可以利用整个后链（腿，臀部，下背部和上背部肌肉）。”另外，大多数健身房都很容易获得杠铃。
虽然杠铃硬拉是一种常见的练习，但任何有背部问题或更新的人都想尝试用哑铃，十六进制或陷阱棒进行硬化。皮尔西说：“十六进制条形位置的生物力学意味着负载靠近身体的中心质量。”这意味着在腰椎（或下背部）上的负担更少，许多人会经历背部疼痛。
但这并不意味着这种修改很容易。皮尔西说：“由于定位，许多人将能够使用十六进制棒来增加重量。”
俯卧撑可能是最常见的练习之一，这是有充分理由的。“俯卧撑比我们赋予他们的核心练习更多。”Chris Ryan, certified strength and conditioning specialist and NSCA certified personal trainer. This often results in hips sagging toward the floor when repetitions get tough or the hips and upper body moving out of sync with each other.
If you find you can’t keep your hips in line with the rest of your body during a regular pushup, Ryan recommends dropping your knees to the floor. ‘Everything else remains the same: tailbone tucked down and in, elbows in, ribs pulled into your abs and power through your palms.”
两种练习都为您提供了坚实的核心和上身锻炼。但是膝盖俯卧撑在哪里更难？“Overall the regular pushup is harder when taken as a whole, but when you are on your knees, you can target your triceps a little more if you stay in the ‘tempo zone.’” By performing the movement faster, you take some of the load off the core and engage the arms to a greater degree, Ryan says. “Just make sure the elbows stay tucked in close to your ribs.”
Barbell back squats are another common exercise you’re bound to see in any gym setting. Many people prefer them over othersquat variations: “Back squats can require less mobility and also will allow the athlete to lift more weight,” Piercy says. “However, they can also lead to pain or discomfort due to positioning of the bar.”
Some people find the bar digging into their back or neck is uncomfortable, while others have a hard time holding their shoulders in the right position to grasp the bar behind their back.
皮尔西说：“对于有肩膀担忧的运动员，前蹲可能是尤其有利的。”对于那些腿长较长的人来说，在前蹲和后蹲也更容易保持直立。
But again, that doesn’t mean front squats are the easy way out. “Front squats, when done properly, require a great deal more mobility than their brother, the back squat,” Piercy explains. The two exercises also work different muscles, so it may make sense to choose based on your strength priorities: Front squats are great for targeting the quads and upper back, while back squats target the hips, glutes and lower back.”
Hitting the pavement is a universal form of exercise many people love. But as we get older or if we’re experiencing an injury, running can become impractical or even impossible to execute with proper form.
“The value of water fitness is often overlooked,” saysShana Verstegen, fitness director at Supreme Health and Fitness in Wisconsin. “The pool can partially or completely unload the joints (withdeep water running) while continuing to add a valuable (and different) type of resistance to the runner.”
Since you’re taking the load off of your joints, you’re more likely to get a better cardio and strength workout than you would otherwise. “Using a floatation belt or vest, run with the same, upright, running form you would on land,” Verstegen suggests. “You can even mimic your identical land-based workout of sprints, long-duration running or middle-distance speed in the pool!”
