生物学博士麦吉尔：打造强壮无痛腰背

生物学博士麦吉尔：打造强壮无痛腰背

发布于 2026-10-26 · 时长 2:49:18

字幕摘录

时间	英文	中文
0:00	biomechanics at the University of Waterloo.	滑铁卢大学生物机械系.
0:03	As a professor for more than three decades,	作为三十多年来的教授,
0:05	Dr. McGill has analyzed the spines of injured people,	麦吉尔博士分析了受伤者的脊椎
0:08	as well as healthy people,	以及健康的人,
0:10	and developed methods to treat spine injuries and pain,	并制定了治疗脊椎伤痛的方法,
0:13	as well as to improve spine biomechanics in anybody.	还有改善脊椎生物力学
0:16	He has authored more than 250 peer-reviewed research articles	他撰写了超过250篇同行评审的研究文章
0:19	on these topics, making him a true world expert.	使他成为真正的世界专家
0:23	During today's episode, we discuss spine anatomy,	今天我们讨论脊椎解剖
0:26	as well as the common sources of back pain.	以及常见的背痛来源

展开字幕全文（3245 条）

序号	英文	中文
1	biomechanics at the University of Waterloo.	滑铁卢大学生物机械系.
2	As a professor for more than three decades,	作为三十多年来的教授,
3	Dr. McGill has analyzed the spines of injured people,	麦吉尔博士分析了受伤者的脊椎
4	as well as healthy people,	以及健康的人,
5	and developed methods to treat spine injuries and pain,	并制定了治疗脊椎伤痛的方法,
6	as well as to improve spine biomechanics in anybody.	还有改善脊椎生物力学
7	He has authored more than 250 peer-reviewed research articles	他撰写了超过250篇同行评审的研究文章
8	on these topics, making him a true world expert.	使他成为真正的世界专家
9	During today's episode, we discuss spine anatomy,	今天我们讨论脊椎解剖
10	as well as the common sources of back pain.	以及常见的背痛来源
11	And we discuss some of the controversies	我们讨论一些争论
12	as to the origins and different treatments for back pain.	关于背痛的起源和不同治疗方法
13	As you'll quickly learn,	很快你会学会的
14	there is no one specific source of back pain,	没有一个特定的背痛来源,
15	nor is there one specific solution to back pain.	背痛也没有具体的解决办法。
16	But as Dr. McGill spells out very clearly,	但正如麦吉尔医生非常明确地指出的,
17	there are things that anyone and everyone can do	有事情是任何人和每个人都可以做的
18	in order to strengthen their back	为了加强他们的后背
19	and to reduce the amount of pain they may be experiencing.	并减少他们可能遭受的痛苦。
20	He explains some specific ways to self-diagnose your back pain,	他解释了自我诊断你背痛的具体方法
21	which of course is critical for understanding	这当然是理解的关键
22	what specific things to do as well as to avoid	需要做什么和避免什么
23	in dealing with any pain,	面对任何痛苦,
24	and as it relates to applying in sport and in everyday life.	并且涉及到在体育运动和日常生活中的应用。
25	Dr. McGill and I also discuss several	麦吉尔博士和我 也讨论几个
26	of the avid controversies within the field of back pain	背痛领域的激烈争论
27	and the treatments for back pain.	还有腰痛的治疗
28	We talk about the so-called biopsychosocial model of pain,	我们谈论所谓的痛苦的生物心理社会模式,
29	which points to the various sources	说明各种来源
30	that pain can arise from,	痛苦可能来自,
31	everything from emotional to lack of sleep	从情感到睡眠不足
32	to specific locations in the spine and brain	脊椎和大脑中的特定地点
33	and elsewhere in the body,	和身体的其他地方,
34	and the ways those mesh together to give us what we call pain,	和那些将我们称为痛苦的网状方式,
35	as well as to direct us towards specific treatments for pain	以及引导我们去治疗疼痛
36	that tend to be especially effective.	这往往特别有效。
37	Dr. McGill is a true encyclopedia	麦吉尔博士是真正的百科全书
38	on the topics of back physiology and anatomy,	关于背部生理学和解剖学,
39	sources of back pain and treatments for back pain.	背部疼痛的来源 以及治疗背部疼痛的方法
40	So it's truly a special opportunity	所以这是个特别的机会
41	to be able to learn from him in such immense detail	能够从他那里学到如此详细的东西
42	and in such a clear and actionable way.	以如此明确和可操作的方式。
43	By the end of today's episode,	到了今天的结尾,
44	you will have a quite thorough understanding	你将有一个彻头彻尾的了解,
45	about the anatomy and physiology of the back	关于背部的解剖学和生理学
46	as it relates to a healthy back, to back pain,	因为它涉及一个健康的背部, 背部疼痛,
47	and of course, you'll have various remedies	当然,你还有各种治疗方法
48	for dealing with back pain, preventing back pain,	因为处理背痛, 防止背痛,
49	and for strengthening your back	和增强你的后背
50	for all sorts of different kinds of movement,	对于各种不同的运动,
51	not just for exercise and sport,	不仅仅是运动和运动,
52	but also to move through your daily activities pain-free	还要通过日常活动 免痛
53	and with ease and mobility at any age.	随时随地移动
54	Before we begin, I'd like to emphasize that this podcast	在我们开始之前 我想强调这个播客
55	is separate from my teaching research roles at Stanford.	和我在斯坦福的教学研究角色分开
56	It is, however, part of my desire and effort	但是,这是我的愿望和努力的一部分
57	to bring zero cost to consumer information about science	为消费者提供科学信息带来零成本
58	and science-related tools to the general public.	向公众提供科学工具。
59	In keeping with that theme,	根据这个主题,
60	I'd like to thank the sponsors of today's podcast.	感谢今日播客赞助商.
61	我们的第一位赞助商是Helix Sleep.
62	Helix Sleep makes mattresses and pillows	睡吧 做床垫和枕头
63	that are customized to your unique sleep needs.	适合你独特的睡眠需求
64	Now, I've spoken many times before on this and other podcasts	现在,我说过很多次 关于这个和其他播客
65	about the fact that getting a great night's sleep	晚上睡个好觉
66	is the foundation of mental health,	是精神健康的基础,
67	physical health, and performance.	身体健康和表现。
68	Now, one of the keys to getting a great night's sleep	现在,获得一个伟大的夜晚睡眠的钥匙之一
69	is to make sure that your mattress	保证你的床垫
70	is suited to your unique sleep needs.	适合你独特的睡眠需要
71	What does that mean?	这是什么意思?
72	Well, if you go to the Helix website,	如果你去Helix的网站
73	you can take a brief two-minute quiz,	你可以做两分钟的简短测验
74	and it asks you questions such as,	它问你的问题,例如,
75	do you sleep on your back, your side, or your stomach?	你睡在你背上,你侧,还是你的胃?
76	Do you tend to run hot or cold during the night?	你经常在晚上发热还是发冷?
77	Things of that sort.	这样的事情。
78	Maybe you know the answers to those questions,	也许你知道这些问题的答案
79	maybe you don't.	也许你不知道。
80	Either way, Helix will match you to the ideal mattress for you.	不管怎么样,海利克斯会为你配上最理想的床垫
81	For me, that turned out to be the dusk mattress made by Helix.	对我来说,原来是海利克斯做的黄昏床垫
82	I started sleeping on a dusk mattress	我开始睡在黄昏的床垫上
83	about three and a half years ago,	大约三年半前,
84	and it's been far and away the best sleep that I've ever had.	这已经是 我睡过最好的觉了
85	So if you'd like to sleep better by sleeping on a mattress	如果你想睡在床垫上睡得更好的话
86	that's customized to your unique sleep needs,	适合你独特的睡眠需求
87	去Helixsleep.com slash Huberman, (原始内容存档于2018-09-21).
88	take that brief two-minute sleep quiz,	做两分钟的睡眠测验
89	and Helix will match you to a mattress that's ideal for you.	赫利克斯会把你配上一个适合你的床垫
90	Right now, Helix is giving up to 30% off mattresses	现在,海利克斯放弃了30%的床垫
91	and two free pillows.	和两个免费枕头。
92	Again, that's helixsleep.com slash Huberman	再说一遍,这是螺旋睡眠。 com 斜线Huberman
93	to get 30% off and two free pillows.	得到30%的 和两个免费枕头。
94	Today's episode is also brought to us by BetterHelp.	今天的剧集也是由BetterHelp带给我们的.
95	BetterHelp offers professional therapy	更好的帮助提供专业治疗
96	with a licensed therapist carried out entirely online.	有执照的治疗师完全在网上进行
97	I've been doing weekly therapy for well over 30 years.	我每周都做心理治疗30多年了
98	Initially, I didn't have a choice.	起初,我别无选择。
99	It was a condition of being allowed to stay in school,	这是允许留在学校的一个条件,
100	but pretty soon I realized that therapy	但很快我意识到 治疗
101	is an extremely important component to overall health.	这是总体健康的一个极为重要的组成部分。
102	There are essentially three things	其实有三件事
103	that great therapy provides.	伟大的治疗提供。
104	First of all, great therapy consists of having good rapport	首先,伟大的治疗包括有良好的关系
105	with somebody that you can really trust	和一个你可以信任的人
106	and talk to about the issues that you're dealing with.	谈谈你正在处理的问题
107	Second of all, that therapist should provide support	第二,该治疗师应当提供支持。
108	in the form of emotional support or directed guidance.	以情感支持或指导的形式。
109	And third, expert therapy should provide useful insights,	第三,专家治疗应该提供有用的见解,
110	insights that allow you to better understand	让你更了解
111	not just your emotional life and your relationship life,	不只是你的感情生活 和你的关系生活,
112	but of course also your relationship to yourself	当然还有你和你自己的关系
113	and to career goals and school goals,	以及职业目标和学校目标,
114	meaning excellent therapy should also inspire positive action.	这意味着优秀的疗法也应该激励积极行动。
115	BetterHelp makes it very easy for you	最好帮个忙,让你轻松一点
116	to find an expert therapist	寻找专家治疗师
117	with whom you really resonate with	与你共鸣
118	and that can provide the benefits that I just described.	这可以提供我刚才描述的好处。
119	If you'd like to try BetterHelp,	如果你想尝试更好的帮助,
120	你可以去BetterHelp.com 切开休伯曼
121	to get 10% off your first month.	让你第一个月休息10%
122	再说一遍,这是BetterHelp.com的Slash Huberman。
123	Today's episode is also brought to us by Waking Up.	今天的剧集也是由Waking Up带给我们的.
124	Waking Up is a meditation app	醒来是冥想程序
125	that offers hundreds of guided meditation programs,	提供数百个指导性冥想课程,
126	mindfulness trainings, yoga nidra sessions, and more.	注意训练 瑜伽尼陀课程 还有更多
127	I started practicing meditation	我开始练习冥想
128	when I was about 15 years old	我15岁的时候
129	and it made a profound impact on my life.	对我的生活产生了深远的影响
130	In recent years, I started using the Waking Up app	近年来,我开始使用Waking Up应用程序
131	for my meditations because I find it to be	我沉思是因为我觉得
132	a terrific resource for allowing me to really be consistent	能让我保持一贯性
133	with my meditation practice.	与我的冥想练习。
134	What I and so many other people love about the Waking Up app	我和其他很多人都喜欢Waking Up应用
135	is that it has a lot of different meditations to choose from	因为它有很多不同的冥想
136	and those meditations are of different durations.	而那些冥想的时间是不同的。
137	So it makes it very easy to keep up	这样就很容易跟上
138	with your meditation practice,	在你的冥想中,
139	both from the perspective of novelty.	从新事物的角度来说
140	You never get tired of those meditations.	你永远不会厌倦那些冥想
141	There's always something new to explore	总是有新的探索
142	and to learn about yourself.	和学习你自己。
143	And you can always fit meditation into your schedule,	你总是可以把冥想融入你的日程
144	even if you only have two or three minutes per day	就算你每天只有两三分钟
145	in which to meditate.	用来冥想的
146	I also really like doing yoga nidra	我也很喜欢做瑜伽尼陀罗
147	or what is sometimes called non-sleep deep rest	或者所谓的不睡觉 深呼吸
148	for about 10 or 20 minutes,	大约10或20分钟,
149	because it is a great way to restore mental	因为这是恢复精神的好方法
150	and physical vigor without the tiredness	和身体活力 没有疲倦
151	that some people experience when they wake up	有些人醒来时所经历的
152	from a conventional nap.	从传统的小睡。
153	如果你想试试Waking Up应用,
154	请去Wakeingup.com 刀伤休伯曼
155	where you can access a free 30 day trial.	在那里你可以免费进行30天的审判。
156	再说一遍,这是Wakingup.comSlash Huberman。
157	to access a free 30 day trial.	免费的30天审判。
158	And now for my discussion with Dr. Stuart McGill.	现在我要和斯图尔特·麦吉尔博士讨论
159	Dr. Stuart McGill, welcome.	斯图尔特·麦吉尔博士 欢迎
160	Thank you, sir.	谢谢你,先生。
161	Great to have you here.	很高兴你能来
162	I'm a big fan of your work.	我是你作品的忠实粉丝
163	I watched a lot of your other content, read your books	我看了你很多其他内容,读你的书
164	and I'm excited to discuss today	我很高兴今天能讨论一下
165	what makes for a really strong resilient back,	是什么使得一个真正坚韧的背部,
166	what causes back pain and how to relieve it.	是什么导致背痛 以及如何缓解它。
167	And perhaps the bigger issue is what all of that allows for	也许更大的问题是 所有这一切允许
168	in terms of mobility and functionality,	在流动和功能方面,
169	not just in sport, but in everyday life.	不仅在运动上,而且在日常生活中。
170	So to kick things off,	所以为了把事情解决掉
171	I'd like to ask a question	我想问你个问题
172	that I think is on a lot of people's minds.	我觉得很多人都在想
173	Most people aren't thinking about their back	大部分人没在想自己的背
174	unless they have pain.	除非他们有痛苦。
175	So what causes back pain?	是什么导致背痛的?
176	You start with the easy questions.	你从简单的问题开始
177	Let me give context before I define it	在定义之前让我先讲个背景
178	as tightly as I can for you.	尽量紧紧地为你。
179	Back pain is a symptom.	背痛是一种症状。
180	So let's just change the topic for a moment	我们换个话题吧
181	and talk about leg pain.	谈谈腿痛
182	Can you imagine asking someone,	你能想象问别人,
183	well, could you give me an exercise	好吧,你可以给我一个运动
184	or a prevention strategy for leg pain?	还是腿痛预防策略?
185	Okay, so that sets the stage a little bit.	好吧,那就把舞台设了一点。
186	We're talking about a symptom	我们说的是症状
187	for which there's a hundred or more different pathways	有一百多个不同的路径
188	and mechanisms there.	和机制。
189	So we've got to have a fairly comprehensive assessment now	所以,我们现在得有一个相当全面的评估
190	and understanding to focus on the type of back pain	和理解 专注于 类型的背痛
191	and then matching an appropriate intervention.	然后匹配适当的干预。
192	I was listening to your new podcast	我在听你们的新播客
193	with Andy Galpin this morning.	今早和安迪・高平在一起
194	The Perform podcast.	表演播客。
195	With the Perform podcast, yeah.	与表演播客,是的。
196	And he said, I'm going to try and follow the three I's.	他说,我会试着跟随我的三个。
197	And it was, I think, gather information,	我想,这是收集信息,
198	interpret the information, and then intervene.	解释信息,然后干预。
199	So it's the same kind of deal here.	所以这是同样的交易。
200	And of course, that's pan-medical condition, shall we say.	当然,那是泛医疗状况,应该说。
201	So with that context, I'm going to answer it like this.	因此,在这种情况下,我要像这样回答。
202	What causes back pain?	是什么导致背痛的?
203	Genetics loads the gun, exposure pulls the trigger,	遗传学把枪装上 暴露会扣动扳机
204	and then the psychosocial milieu around the individual	然后是个人周围的社会心理环境
205	influences how they respond to the pain.	影响他们如何应对痛苦。
206	So there's a start.	所以有始有终.
207	We can break it down in those three categories	我们可以分三类
208	if you wish.	如果你想的话。
209	Sure, so when you say genetics loads the gun,	当然,所以当你说遗传学加载枪,
210	what comes to mind, because it's my experience,	想到什么,因为这是我的经验,
211	is that I have a right shoulder that sits	我右肩坐着
212	a little bit lower than my left shoulder,	比左肩低一点
213	unless I'm mindful of that.	除非我注意到这一点。
214	My dad has the same thing.	我爸爸也一样
215	And I can put an ankle on my other knee	我可以把脚踝 在我的另一膝盖上
216	a bit more easily on one side versus the other.	一边比较容易 另一边比较容易
217	I tend to pronate one foot a little bit more	我往往会多长一英尺
218	than the other when I run.	而不是我跑步的时候
219	These are subtle things.	这些都是微妙的事情。
220	They don't necessarily result in back pain,	它们不一定会导致背部疼痛,
221	but I'm guessing that a lot of that is either	但我猜很多都是这样
222	developmental overuse, particular sport,	发展过度使用,特别是体育运动,
223	I'm regular footed, I skateboarded a bunch,	我平时脚踏实地,滑板滑雪,
224	so I push with my right foot, I kick a soccer ball	所以我用右脚推,踢足球
225	with my right foot, those sorts of things.	用我的右脚, 那种东西。
226	But let's assume that genetics played some role,	但假设遗传学起了一定的作用
227	created some bias.	造成了一些偏见。
228	If I were to tell you that, which I just did,	如果我告诉你,我刚刚做了,
229	would then you immediately think to a particular	你会立即想到一个特定的
230	intervention if I told you, okay, you know,	干预,如果我告诉你, 好吧,你知道,
231	I have a little bit of lower right side pain,	我右侧有点痛
232	which I occasionally do.	我偶尔会这么做
233	I know I've got this imbalance that was loaded	我知道我有这种不平衡 上膛
234	by genetics and presumably experience as well.	遗传学和推测经验
235	And would your mind immediately go to a particular origin	你的思想会立即走向某个特定的起源
236	of that pain or perhaps even more importantly,	这种痛苦,也许更重要,
237	a particular remedy to that pain?	治疗这种痛苦的具体方法吗?
238	Or do we need to drill a little bit deeper	还是要钻更深一点
239	and really understand more about what I do,	更了解我的所作所为
240	what I don't do, if I'm more thin set	我不做,如果我更瘦的话
241	or heavily set at the level of bone structure?	还是骨骼结构的高度?
242	What are some of the other questions one would ask	其他的问题是什么?
243	in the investigate category?	在调查类别?
244	My thought would not go to one or the other,	我的想法是不会去的
245	but it would go to both.	但它会去两个。
246	And I'd start that conversation with this analogy.	我会用这个类比开始谈话。
247	Let's talk about breeds of dogs.	我们来谈谈狗的品种
248	We both love dogs.	我们都爱狗。
249	If I said to you, we're gonna take two dogs	如果我告诉你,我们要带两只狗
250	and we're gonna train them for the Greyhound track.	我们要训练他们进入灰狗赛道
251	One's a Greyhound and one's a St. Bernard.	一个是灰狗 一个是圣伯纳德
252	How do you think you're going to make out	你觉得你会怎么做呢?
253	that the St. Bernard, no matter how you train it	圣伯纳德号 不管你怎么训练
254	or condition it, will never make it	或条件化,永远不会成功
255	to the performing on a Greyhound track.	在灰狗赛道上表演
256	You're gonna end up with a broken St. Bernard.	你会有一个破碎的圣伯纳德。
257	So there's a little bit of a start from a big perspective,	所以从一个大角度来说 有点开始
258	but now let's drill down and talk about spines.	但现在让我们钻下去 谈谈脊椎。
259	It's interesting when you look at the basic	当你看基本情况时 很有趣
260	anatomical structure of an individual.	个人的解剖结构。
261	We just did that with dogs.	我们只是用狗做的。
262	Imagine if I took a thin willow branch.	想象一下如果我拿了一根细柳枝.
263	I could bend that willow branch back and forth	我可以弯弯柳枝 前后
264	over and over and it wouldn't accumulate stress.	一次又一次,它不会积累压力。
265	But if I took that same willow branch	但如果我拿走了同样的柳枝
266	and loaded it top to bottom, like an I-beam,	并把它装上到下, 像I -束,
267	it would just bend and break.	它只是弯曲和打破。
268	So it supports bending cycles,	因此它支持弯曲周期,
269	but it doesn't support compression.	但它不支持压缩。
270	Now I'm going to change that willow branch	现在我要改变柳枝
271	into a thicker stick.	变成一个更厚的棍子。
272	And I bend the stick once and it shatters.	我弯了一下棍子 它就碎了
273	In other words, the thickness and radial diameter	换句话说,厚度和直径
274	being larger means the stress is bigger in bending.	变大意味着 弯曲的压力更大
275	However, let's compress the same stick.	然而,让我们压缩同样的棒。
276	It can bear tremendous compression.	它可以承受巨大的压缩。
277	So there's a very fast example on spines.	所以脊椎上有一个非常迅速的例子.
278	There's a fellow who has the world record	有个人有世界纪录
279	in consecutive sit-ups, thousands of them.	连续坐着,成千上万的人。
280	Given what I've just said, what's your prediction?	根据我刚才说的话,你的预测是什么?
281	Do you think he has a big strong fellow with a thick spine	你觉得他有一个大强壮的家伙 有厚厚的脊椎
282	or do you think he's a very slender man	或者你觉得他很苗条
283	with a willowy, thin spine?	和柳条,瘦脊椎?
284	He's a willowy, bendy guy who can just keep bending	他是一个柳条,弯曲的家伙 谁可以一直弯曲
285	up and down off the ground.	上下从地.
286	Bingo, bingo.	宾果
287	He has to be.	他必须这样
288	There's no option.	没有选择
289	So there's a start on the genetics.	所以遗传学有一个开始.
290	Not everybody can play offensive tackle	不是每个人都可以玩攻击性游戏
291	and not everybody can be a gymnast	不是每个人都能成为体操运动员
292	or not everybody can simply tolerate sitting in a chair	或者不是每个人都能容忍坐在椅子上
293	being a computer operator.	作为计算机操作员。
294	There's a very mundane example for you.	有个很普通的例子给你
295	Could I ask you a question about the willow	我可以问你一个问题 关于柳
296	versus thicker trunk example?	对较厚的树干例子?
297	Can we look to torso thickness or wrist thickness	我们能不能看看躯干厚度或手腕厚度
298	or ankle circumference as a way to assess ourselves	或脚踝环绕来评估自己
299	as to whether or not we are likely to be more willowy	至于我们是否更喜欢柳条
300	or redwood-like?	还是红木型的?
301	It should be obvious just by looking at ourselves	看着自己就应该很明显
302	knowing ourselves.	了解我们自己
303	But for instance, I have a short torso.	但是,举例来说,我有一个短躯干。
304	I'm kind of thick through the torso front to back.	我从躯干前到后都挺厚的
305	I always have been since I was a kid.	我从小就一直这样
306	And my wrist circumference isn't small, but isn't huge.	我的手腕轮廓并不小,但并不大。
307	I had a Bulldog Mastiff and he would often look at me	我有一个斗牛犬 马斯蒂夫,他会经常看着我
308	and I knew in his mind he was thinking,	我知道他心里想着
309	my wrists are really thick compared to yours, Andrew.	与你相比,我的手腕很厚,安德鲁
310	I knew that's what he was thinking.	我知道他就是这么想的
311	He had four arms like a longshoreman.	他有四只手臂 像长岸人。
312	And of course he had never done any work whatsoever.	当然他从来没有做过任何工作。
313	Actually, primary goal of the Bulldog is to do	实际上,斗牛犬的首要目标是做
314	as little work as possible in life.	在生活中尽可能少地工作。
315	But I have friends who have thick knees,	但我有朋友 有厚膝盖,
316	some have smaller joints, smaller ankles.	有的关节较小,脚踝较小.
317	Can we make some general assessment about our spine	我们能对我们的脊椎做一些总的评估吗?
318	without imaging it by looking at some	而不通过看一些图像
319	of these peripheral markers?	这些边缘标记?
320	Absolutely, yeah.	当然,是的。
321	So the knee width, the biorhagic crystal width	所以膝盖宽度,生物晶体宽度
322	which is the width of your iliac crests,	这是你们的圆顶的宽度,
323	hip width are all surrogates to indicate general heaviness	臀部宽度都是代位,用来表示一般的重度
324	of the skeleton.	骨架上的东西
325	So yes, that's one good marker.	所以,这是一个很好的标记。
326	But there's more to the story for genetics	但遗传学的故事更多
327	and how bendy a spine can be.	和如何弯曲的脊椎可以是。
328	The shape of the disc matters.	圆盘的形状很重要.
329	So if you take on average a group of top golfers,	所以,如果你平均采取一组高尔夫球员,
330	you'll notice that their spines, the disc shape,	你会发现他们的脊椎,圆盘形状,
331	if we were to cut through,	如果我们要通过,
332	which is a transverse scan on an MRI,	这是一次核磁共振的反向扫描,
333	the discs are more ovoid.	碟子是更多的卵形。
334	If you take someone who can bear a lot of compressive load,	如果你带一个能承受很多压缩负荷的人
335	the discs look more like a lima bean	碟子看起来更像油豆
336	and that's called a limacon-shaped disc.	这叫做利马康形状的盘子
337	And of course the discs are in repeating fashion	当然,碟子是重复的时尚
338	throughout the spine, top to bottom.	整个脊椎,从上到下
339	Correct.	没错
340	And the discs are the soft tissue that allow for mobility	圆盘是软组织 允许移动
341	of the vertebrae, the bony segments.	脊椎,骨节。
342	Exactly, they are the joints,	没错,他们是关节,
343	but they're not a ball and socket joint.	但他们不是一个球和插座。
344	They're actually a fabric of layer upon layer	其实是一层一层的布料
345	of collagen fibers.	科拉根纤维。
346	And we can talk about that as well.	我们也可以讨论这个问题。
347	What a beautiful adaptation, right?	多么漂亮的适应,对不对?
348	Take a bunch of bony,	带上一群小马
349	if you wanna be able to bend a bone, right?	如果你想弯下骨头,对不对?
350	You need to break it up into segments,	你需要把它分成几个部分
351	kind of like beads on a necklace.	像是项链上的珠子
352	And then in between those beads,	然后在那些珠子之间
353	you put some pliable yet,	你放点好听的
354	I guess a tissue that you can still compress.	我想你还是可以压缩的
355	So it's both pliable and it can squeeze down	因此,它既可靠又可以挤下来
356	and become more narrow in the vertical direction.	在垂直方向上变窄
357	And it can also squeeze down on one side	也可以压在一边
358	or the other to some degree.	或者是其他的,在某种程度上。
359	Yeah, we evolved discs	是啊,我们进化的盘子
360	and there really is no other better architecture.	也没有其他更好的建筑
361	People say, well, why don't we have ball	人们说,为什么我们没有球
362	and socket joints in our spine?	然后把关节插进我们的脊椎?
363	And the reason is this.	而其缘由.
364	Can you imagine stacking five oranges,	你能想象堆五块橙子吗?
365	one on top of the other?	一个在另一个之上?
366	And then you could make them mobile	然后你可以让他们移动
367	by putting a ball and socket joint in between them.	把球和插座插进去
368	The amount of control that you would need	您需要的控制量
369	on every single orange,	每个橙色,
370	you move one orange, you have to control all the others.	你移动一个橙色, 你必须控制所有其他。
371	It's mission impossible.	这是不可能的任务。
372	We would, I would do an experiment with students	我们会,我会做一个实验 学生
373	in my lectures.	在我的讲座。
374	I would take four coffee cans	我拿四个咖啡罐
375	and put a tennis ball between each coffee can.	在每个咖啡罐之间放个网球
376	And then I would put a rope	然后,我会把绳子
377	at the front and the back of each coffee can	每个咖啡罐的前面和后面
378	and then one on the side.	然后一个在侧面。
379	And I had four students take those four ropes.	我让四个学生拿那四条绳子
380	And then I took another four students	然后我又带了四个学生
381	who had the ropes on the next coffee can	谁有绳子 在下一个咖啡罐
382	and then on the next coffee can.	然后在下一个咖啡罐。
383	And then I'd say, okay group, flex the spine forward.	然后我会说,好的小组, 将脊椎向前移动。
384	So the students on the front would pull a little bit	所以前面的学生会拉一点点
385	but the guy on top had to pull more	但上面的人必须拉更多
386	than the next coffee can	比下一个咖啡罐
387	and then the next coffee can a little bit less.	然后下一杯咖啡可以少一点。
388	Vice versa, the people on the other side	反之,另一边的人
389	had to pay out the rope in sequence.	不得不按顺序支付绳子。
390	And then I would say, okay, now let's twist a little bit.	然后,我会说,好吧,现在让我们扭一下。
391	Anyway, you could imagine it was impossible to control.	无论如何,你可以想象 这是不可能控制。
392	And then I took out the tennis balls	然后我拿出网球来
393	and I put in what was a disc,	我放了一张碟子
394	a big round cylindrical piece of foam rubber.	大圆形圆柱形的泡沫橡胶.
395	All of a sudden that added stiffness.	突然间又变僵硬了
396	So now, because the body uses stiffness	现在,因为身体使用僵硬
397	as the control parameter,	作为控制参数,
398	now we've added control in that the foam rubber	现在我们增加了控制 泡沫橡胶
399	would create a buffer.	将创造一个缓冲。
400	And as the deviation in motion occurred,	随着运动中的偏移
401	the foam rubber would add more resistance.	泡沫橡胶会增加更多的阻力。
402	So it was an automatic control.	所以它是一个自动控制。
403	And that's what a shock absorber does on a car.	这也是一个吸收冲击器在汽车上所做的.
404	It has an elastic element plus the damper	它有弹性元素 加上坝体
405	but it's the elastic element.	但它的弹性元素。
406	And we're gonna talk about stiffness and stability,	我们要谈谈僵硬和稳定
407	I hope, that really creates the control.	我希望,这真的创造了控制。
408	So that's why we have evolved discs.	所以我们才有进化的光碟。
409	It's highly efficient.	其效率很高.
410	I can bend the spine to tie my shoe.	我可以弯腰绑鞋带
411	But if I have to carry home these days heavy shopping bags,	但是如果这些天我不得不带回家 重购物袋,
412	I need stiffness of that flexible rod	我需要那柔韧的棒子
413	so it doesn't collapse.	所以它不会崩溃。
414	Or years ago, I might've been carrying home	或多年前,我可能已经带回家
415	an animal for dinner.	吃晚饭的动物。
416	And I needed those discs to provide the stiffness	我需要那些盘子来提供坚硬的
417	in a very economical way.	以非常经济的方式。
418	And in a way that didn't create stress concentrations	以不造成压力集中的方式
419	the way ball and socket joints would.	球和插座的连接方式。
420	So that's an evolutionary necessity.	这就是进化的必要性。
421	Also, when we look at spines,	而且,当我们看脊椎,
422	there are the column of vertebra with the intervening discs	有脊椎的柱子 有中间的圆盘
423	but behind them, there's two more joints.	但后面还有两个关节
424	And those are called facet joints and they guide motion.	这些被称为面关节,并引导运动。
425	Those facet joints have a variety of angles.	这些面关节有多种角度.
426	They can have open angles which allow you to twist.	他们可以打开角度,让你扭动。
427	So if you took a group of golfers,	如果你带了一群高尔夫球员
428	could you imagine if they had facet angles like this,	你能想象,如果他们有 这样的脸角,
429	you can't twist.	你不能扭曲。
430	So facet angles that are too close together basically.	所以表面的角度 基本上太接近了。
431	Where's the small angle?	小角度在哪里? 说吧
432	If the angle is orientated for an aft, you can't twist.	如果角度定位为船尾,则不能扭曲.
433	And you won't find if you're dealing	你也不会发现如果你在交易
434	with a group of professional golfers,	和一群职业高尔夫球员,
435	you'll find they all have open facet joints.	你会发现他们都有张开的关节。
436	Is that genetic?	那是遗传吗?
437	It's absolutely 100% genetic.	这绝对是100%的基因。
438	Now, interestingly enough, when you arch back,	现在,有趣的是,当你拱回,
439	when the facet joints are orientated open	当面关节被打开时
440	as I'm describing, when you arch back,	正如我所描述的, 当你拱背,
441	one pushes hard on the other like shingles on a roof.	一个劲地推另一个 就像在屋顶上的shing子。
442	That stresses a bone called the pars bone.	那会影响一个叫做骨骼的骨头
443	And gymnasts, for example,	比如说体操运动员
444	get a very typical fracture pattern	得到一个非常典型的断裂模式
445	called a spondylolisthesis,	叫做小花环
446	which is a fracture of that bone	这是骨折
447	and then the spine shifts a little bit at that joint.	然后脊椎在那个关节移动了一下
448	Just finishing rehabbing a pro tennis player	刚刚完成康复 一个职业网球运动员
449	who had the same thing after they tried to have	在他们试图拥有之后,
450	too much range of motion in their serve,	在他们的服役中,动作范围太广,
451	the coach gave them excessive extension	教练给了他们过多的延长
452	to try and put more miles an hour on the ball.	尝试把更多的里程 一小时的球。
453	But it didn't suit the spine	但是这不适合脊椎
454	and they ended up having a stress fracture.	结果他们有 压力骨折。
455	I mean, is it fair to say that if we can,	我的意思是,这是公平的说,如果我们可以,
456	if we are naturally flexible, for instance,	例如,如果我们自然灵活,
457	like my sister can, you know,	就像我的妹妹可以,你知道的,
458	like her fingers can bend back really easily.	就像她的手指很容易弯腰一样
459	Her shoulder extension, which I guess	她的肩膀伸展,我猜
460	for people that aren't familiar with shoulder extension,	对于不熟悉肩部延伸的人,
461	you know, she can, like let's say you're leaning up	你知道,她可以,像 让我们假设你倾斜
462	against a railing with your back to the railing.	以栏杆抵栏杆。
463	The railing is just, let's just say is	栏杆只是,让我们说
464	just above lower back height.	仅高于低背高。
465	And you can put both hands on it parallel.	你可以把双手放在它平行。
466	So your arms are close together,	所以你们的手臂是紧密的
467	like very close to the torso.	像非常接近躯干。
468	And then, and people don't do this quickly	然后,人们不这样做快
469	because you can tear something or injure something.	因为你可以撕裂东西 或者伤害东西。
470	But then with feet about a foot or two away	但脚一两英尺远
471	from that bar, you can do a knee bend	从那个酒吧,你可以弯膝
472	and basically the arms go back behind you.	基本上手臂会回到你身后
473	Like I happen to have a fair degree of shoulder,	像我碰巧有相当程度的肩膀,
474	just natural shoulder extension ability.	只是自然的肩膀伸展能力。
475	I'm not particularly flexible, quote unquote,	我不是特别灵活, 引用未引用的话,
476	but that's just how I'm structured.	但这就是我的结构。
477	I have some friends that can't do that to save their life.	我有一些朋友不能这样做来拯救他们的生命。
478	But I wouldn't consider myself hyper flexible.	但我不会认为自己太灵活
479	My sister is a bit more flexible.	我姐姐比较灵活
480	We're related, obviously.	我们显然有血缘关系
481	So would people like her or people that tend	喜欢她的人还是喜欢
482	to be pretty flexible naturally,	自然是相当灵活的,
483	would they be wise to avoid certain activities	他们是否明智地避免某些活动?
484	if their goal is to remain pain free?	如果他们的目标是保持无痛苦?
485	I mean, you talk about the St. Bernard running	我的意思是,你说圣伯纳德跑
486	on the Greyhound track.	在灰狗赛道上。
487	We all can enjoy things recreationally,	我们都能享受娱乐
488	but of course we don't wanna injure ourselves.	但我们当然不想伤害自己
489	So is somebody who's naturally flexible,	一个自然灵活的人也是
490	should they avoid certain sports and activities?	他们应该避免某些运动和活动吗?
491	And conversely, if somebody is naturally stiffer,	反之,如果某个人 自然更僵硬,
492	thicker spine, thicker joints,	更厚的脊椎, 更厚的关节,
493	should they avoid certain activities?	它们是否应该避免某些活动?
494	That's a huge question.	这是一个巨大的问题。
495	And there's many more variables to consider.	还有很多变量需要考虑。
496	But I will say that when we are rehabilitating a athlete	但我会说,当我们正在康复 一个运动员
497	or just a person to get back to work,	或只是一个人回去工作,
498	they're an occupational athlete,	他们是职业运动员,
499	we take all of this into consideration.	我们考虑到了所有这一切。
500	So as you were describing your sister arching back,	所以,当你描述 你姐姐头回,
501	A, I know she has plump discs,	A,我知道她有羽毛盘,
502	discs that are full of fluid	充满流体的圆盘
503	to allow the mobility to take place in the discs.	允许移动在盘子里进行。
504	I also know that if we looked at an X-ray from the side,	我也知道 如果我们从侧面看X光
505	you know the posterior spinous processes.	你知道后期的脊柱过程。
506	If you run your thumb down the midline of a person's back,	如果你把拇指跑下 一个人的背部的中线,
507	you will feel the bumps of bone up the middle of the spine.	你会感觉到脊椎中部的骨折
508	Those are the posterior spines.	这些是后脊骨
509	She will have a large space between each one	她之间会有很大的空间
510	when she's standing upright.	当她站立的时候
511	So when she extends back, those spaces will come together	所以,当她向后延伸, 这些空间会合在一起
512	and eventually the spine's what we call it kissing spines.	最后是脊椎 我们称之为吻脊椎。
513	And it takes me back to some of the old Russian techniques	它带我回到一些俄罗斯的老技术
514	for bench press.	为了长椅的记者。
515	They would bench press with a huge arch in her back	他们会用一个巨大的拱门在她背上按凳子
516	and then other people would say,	然后其他人会说,
517	oh, well I'm gonna try and mimic	哦,好吧,我会尝试 模仿
518	that particular bench press technique	那个特别的板凳新闻技术
519	because it allows you to get much more force	因为它让你得到更多的力量
520	out of the latissimus dorsi, a stiffer back,	从拉蒂西姆斯多西, 一个僵硬的背部,
521	and you get a different force factor	并获得不同的力因子
522	and actually more effective force on the bar.	和实际上更有效的力量 在酒吧。
523	They didn't realize that when we work with a person	他们没有意识到 当我们与一个人合作
524	who has a huge arch, they have big spaces	他们有巨大的拱门, 他们有巨大的空间
525	between those spinous processes.	在那些脊柱的过程之间
526	And if you don't have those big spaces,	如果你没有这些大空间
527	you are going to crush the interspinous ligaments,	你将粉碎阴沉的韧带,
528	which naturally are between those spaces,	自然是在这些空间之间,
529	and you will now fire off a whole set of new problems.	现在你们要解决一系列新问题
530	So what is a mechanical advantage for one person	一个人的机械优势是什么?
531	is a mechanical disadvantage for another.	对另一个人来说是一种机械上的缺点。
532	Do you follow?	你明白吗?
533	So all of this matters.	所以这一切都很重要。
534	Going back to the disc being a fabric	回到圆盘是布料
535	of layer upon layer of collagen strands,	连成一层的碳酸盐,
536	typically the disc is about 80% type one collagen.	光碟一般是一型的约80%
537	That is the stiff strength collagen.	那是坚硬的强力锥虫。
538	About another 20% is elastic collagen, type two,	另外约20%是第2类弹性钙,
539	but there's types three through 10	但有三到十类
540	that bind those collagen fibers together.	连结了这些纤维
541	That's where there's a much greater degree	在那里,有更大的程度
542	of genetic variability.	遗传变异。
543	So there are some people who can get away	所以有些人可以逃脱
544	with doing mini sit-ups.	与做迷你坐姿。
545	They have a slender spine,	他们有一个苗条的脊椎,
546	and they have the type of binding collagen	他们有 捆绑的 col类
547	that holds all those fibers together.	使所有的纤维 在一起。
548	But if I wanted to work these fibers of my shirt apart,	但如果我想把衬衫的纤维分开
549	get them to delaminate,	让他们消沉,
550	I would create repeated stress strain reversals.	我会制造反复的压力压力逆转。
551	The resistance of that fabric depends on the stuff	织物的阻力取决于材料
552	holding the fibers together.	把纤维放在一起
553	So there will be binding fibers there.	所以那里会有捆绑的纤维。
554	That's where the genetic variance lies in many people.	遗传差异存在于很多人身上
555	So even there, the person's resilience	所以即使在那里, 一个人的韧性
556	to repeatedly doing a bending drill	反复进行弯曲演练
557	is determined by your parents to some degree,	由你父母在某种程度上决定,
558	both in the size, the collagen type three	大小都一样,第三类的 col
559	through 10 make-ups.	通过10个化妆。
560	As many of you know,	正如你们中许多人所知,
561	I've been taking AG1 for more than 10 years now.	我已经服用AG1超过10年了
562	So I'm delighted that they're sponsoring this podcast.	所以我很高兴他们赞助这个播客。
563	To be clear, I don't take AG1 because they're a sponsor.	说清楚,我不拿AG1 因为他们是赞助商。
564	Rather, they are a sponsor because I take AG1.	相反,他们是提案国,因为我接受第1条。
565	In fact, I take AG1 once and often twice every single day,	事实上,我每天服用一次和两次AG1
566	and I've done that since starting way back in 2012.	从2012年开始我就这么做了
567	There is so much conflicting information out there nowadays	外面有很多相互矛盾的信息
568	about what proper nutrition is.	关于什么是适当的营养。
569	But here's what there seems to be a general consensus on.	但这里似乎已形成普遍共识.
570	Whether you're an omnivore, a carnivore,	无论你是否是食肉动物
571	a vegetarian or a vegan,	素食者或素食者,
572	I think it's generally agreed	我觉得大家同意
573	that you should get most of your food	你应该得到你的大部分食物
574	from unprocessed or minimally processed sources,	来源于未加工或极少加工的来源,
575	which allows you to eat enough, but not overeat,	使你吃得饱,但不能吃得饱,
576	get plenty of vitamins and minerals, probiotics	获得大量的维生素和矿物质,辅生素
577	and micronutrients that we all need	我们都需要的微量营养素
578	for physical and mental health.	为身心健康服务。
579	Now, I personally am an omnivore	现在,我个人是一个全纳
580	and I strive to get most of my food	我努力获得我的大部分食物
581	from unprocessed or minimally processed sources.	来源于未加工或极少加工的源。
582	But the reason I still take AG1 once	但我还是拿过一次AG1
583	and often twice every day is that it ensures	并且常常每天两次确保
584	I get all of those vitamins, minerals, probiotics, et cetera,	我得到了所有那些维他命,矿物质, 抗生素等,
585	but it also has adaptogens to help me cope with stress.	但它也有适应原体 帮助我应付压力。
586	It's basically a nutritional insurance policy	这基本上是营养保险
587	meant to augment, not replace quality food.	目的是增加而不是取代优质食品。
588	So by drinking a serving of AG1 in the morning	所以在早晨饮用AG1
589	and again in the afternoon or evening,	在下午或晚上,
590	I cover all of my foundational nutritional needs.	我满足了所有基本营养需求
591	And I, like so many other people that take AG1,	我,像许多其他人 服用AG1,
592	report feeling much better in a number of important ways,	报告在若干重要方面感觉好多了,
593	such as energy levels, digestion, sleep and more.	例如能量水平,消化,睡眠等等。
594	So while many supplements out there are really directed	所以,虽然很多补充 外面真的有指导
595	towards obtaining one specific outcome,	争取取得一个具体成果,
596	AG1 is foundational nutrition designed	AG1是基础营养设计
597	to support all aspects of wellbeing	支持各方面福祉
598	related to mental health and physical health.	与精神健康和身体健康有关。
599	If you'd like to try AG1,	如果你想尝试AG1,
600	you can go to drinkag1.com slash Huberman	你可以去喝酒了 com 砍休伯曼
601	to claim a special offer.	要求特别报价。
602	They'll give you five free travel packs with your order	他们会给你5个免费旅行包 随你订购
603	plus a year supply of vitamin D3K2.	加上一年的维生素D3K2.
604	Again, that's drinkag1.com slash Huberman.	再说一遍,这是酒鬼1.com的刀 休伯曼。
605	Unless somebody is seeking to be a world-class athlete	除非有人想成为世界级运动员
606	in something, in which case they should probably	在某种情况下,在这种情况下,他们可能应该
607	pay attention to their genetics and see whether or not	注意他们的遗传,看看他们是否
608	it lines up well with a given sport.	它与一个特定的运动排列良好。
609	Although there have been exceptions	虽然有例外
610	where people who were incredibly genetically,	在那里,那些令人难以置信的基因,
611	let's just say biased toward not being able to perform well	这么说吧 偏爱表现不好
612	in a sport have nonetheless succeeded	不过在运动中还是取得了成功
613	in performing at a world-class level.	在世界级表演中。
614	But those are exceedingly rare exceptions.	但这些是极为罕见的例外。
615	For most people who want to do things recreationally,	对于大多数想做娱乐性工作的人来说,
616	like the heavier set person with a thicker spine	像更重的人 具有更厚的脊椎
617	who wants to golf or do ballet perhaps,	谁想打高尔夫或做芭蕾舞,
618	or the thinner willowy person	更瘦的柳条人
619	who wants to get into powerlifting, for instance.	比如说,谁想要进入电动。
620	Are there certain things that they should each consider	是否有某些事情 他们应该考虑
621	and embrace as activities in order to make themselves	并接纳自己为活动
622	more resilient, more pain resilient and more apt	更耐力、更耐痛、更适合
623	to have higher performance?	表现更好?
624	For instance, would the willowy person, so to speak,	比如说,柳条人会这样吗?
625	do well to build up some of the musculature	做得很好 积累一些肌肉
626	around the spine to compensate	在脊椎周围补偿
627	for the thinness of that spine?	因为那脊椎的瘦小?
628	And would the person with the heavier or thicker spine	更重或更厚脊椎的人,
629	do well to try and encourage more pliability	努力鼓励更多的可靠性
630	of their discs somehow?	他们的盘子呢?
631	The answer is yes, but it's a very limited yes.	答案是肯定的,但它是一个非常有限的肯定。
632	So if I can set the stage and give some context here.	所以,如果我能在这里摆好台阶,并给出一些背景。
633	Every system in the body requires stress for optimal health.	身体中的每一个系统都需要压力来达到最佳的健康.
634	Think of the cardiovascular system,	想想心血管系统,
635	the musculoskeletal system, the endocrine system,	肌肉骨骼系统,内分泌系统,
636	even the psychological system.	甚至心理系统
637	It needs stress to create adaptation for robustness.	它需要压力来适应强健性。
638	But you cannot cross what's known as the tipping point.	但你不能越过所谓的临界点
639	Because if you do, you start building cumulative trauma	因为如果你这样做,你开始 累积的创伤
640	of some form, whether it's emotional trauma psychologically	某种形式 无论是精神创伤
641	or it's cumulative stress at the tissue level,	或者是组织层面的累积压力
642	at the level of the cell.	在单元格一级。
643	So we have to talk about those tipping points.	因此,我们必须谈谈这些临界点。
644	We've got to define where they are,	我们必须确定他们在哪里,
645	try and expand them, adapt them, but don't cross them.	尝试扩张它们,适应它们,但不要越过它们.
646	So with that context now, we can talk about	因此,在这种情况下,我们现在可以谈论
647	a person's suitability for the stresses	一个人是否适合承受压力
648	on different parts of their body	身体不同部位的
649	associated with different sports.	与不同的运动有关。
650	We can talk about the rate at which the adaptation occurs,	我们可以谈谈适应的速度,
651	the amount of deloads and rest that are required.	需要的卸载和休息量。
652	All of these things are genetically influenced.	所有这些东西都受到遗传影响.
653	The way that they perform the movement	他们进行运动的方式
654	is going to move the stress concentration.	将移动压力集中。
655	Here's an interesting demonstration for you.	这是给你的一个有趣的演示。
656	If you go to the Olympics and look at the podium winners	如果你去参加奥运,看看讲台的赢家
657	of a javelin thrower, they look identical.	他们看起来一模一样
658	Do you think the swimmers look like the javelin throwers?	你觉得游泳运动员像贾夫林投球运动员吗?
659	No, they don't.	不,他们没有。
660	But they look like each other.	但他们看起来像彼此。
661	The people on the podium look very similar in structure.	讲台上的人看起来结构非常相似。
662	Yeah, let me just give another very poignant example of that.	是啊,让我再举一个非常尖锐的例子
663	Consider a sport that has three very separate demands	考虑做一个有三个不同要求的运动
664	of the athlete.	运动员。
665	Consider a triathlete.	考虑一个三联赛。
666	The triathlete has to swim a certain distance,	三胞胎必须游一定的距离
667	then they bike a certain distance,	然后他们骑了一定的距离,
668	and then they run a certain distance.	然后他们运行 一定的距离。
669	Have you ever known a person who comes out of the lake	你认识一个从湖里出来的人吗?
670	or the pool, whatever it is, first winning the triathlon?	还是游泳池,不管它是什么, 首先赢得三重赛?
671	Doesn't work that way.	那样不行
672	What suited them to be a fish?	什么适合他们成为一条鱼?
673	Fast in water.	速进水中.
674	They have to be somewhat floppy in the ankles	脚踝一定有点软
675	because they're creating a fish's fin.	因为他们在制造鱼鳍
676	Longer in the torso.	长于躯干.
677	Consider a power lifter performing a butterfly stroke.	考虑一下举力者 进行蝴蝶中风。
678	It wouldn't look very pretty.	它看起来不怎么漂亮。
679	Then they get on the bike where they have to stiffen	然后他们上了自行车 在那里他们必须僵硬
680	to stiffen the core.	强化核心。
681	I don't know if you know bike design,	我不知道你是否知道自行车的设计
682	well, I'm sure you do.	我敢肯定,你这样做。
683	You're paying for stiffness of the frame.	你为这个框的僵硬付出了代价
684	That's what a really elite-	这才是真正的精英
685	I did not know that.	我不知道这一点。
686	Yeah, so when a person pushes on the pedal,	所以当有人踩踏板时
687	the frame doesn't flex	框不灵活
688	because that would be an energy leak.	因为那是能量泄漏
689	You pay for a very stiff frame,	你为一个非常僵硬的框架付出代价
690	so every ounce of force that you apply to the crank handle	所以,每一个盎司的力 你应用到曲柄
691	to propel you forward, propels you forward	推动你前进 推动你前进
692	instead of being wasted and bending the frame.	而不是被浪费 和弯曲的框。
693	The same way the cyclist will lock in on the bike.	骑自行车的人也会锁在自行车上
694	They'll squeeze the saddle between their legs,	他们会把马鞍挤到两腿之间
695	lock into the bars, lock their core down	锁在栏杆上,把核心锁上
696	so that when they create power through the hips	当他们通过臀部创造力量的时候,
697	and through the legs, it's transferred to the power.	然后通过腿,它被转移到了动力。
698	It isn't transferred to bending their willowy body.	它不是转移 弯曲他们的柳体。
699	That is very different from the neurology	这和神经科完全不同
700	and the mechanics of a swimmer.	以及游泳运动员的力学
701	Now let's run.	现在让我们运行。
702	To run, the most efficient runners store	要跑,最有效率的跑者商店
703	and recover elastic energy in tuned springs.	在调谐的弹簧中恢复弹性能量.
704	A wonderful book to read is The Lost Art of Running	一本很棒的书是《奔跑的失落》
705	by Shane Benzie, who studied the Kenyan runners	由Shane Benzie主演,他研究了肯尼亚选手
706	and how they store and recover elastic energy	以及如何储存和回收弹性能量
707	with each stride almost the same way as a kangaroo would.	每一步都跟袋鼠一样
708	A kangaroo is more efficient when it hops	袋鼠跳起来更有效率
709	versus plodding along using eccentric,	而不是用古怪的姿势
710	concentric muscle contraction.	同心肌收缩.
711	So again, the polar opposite of a swimmer.	同样,游泳者的极性对立。
712	It's a very tuned stiffness.	这是一个非常调谐的僵硬。
713	The most efficient runners for the third leg	第三条腿最有效率的跑者
714	of the triathlon pre-stiffen.	三亚特龙前史蒂芬。
715	They have a pre-contraction of the muscle	他们有肌肉的预割
716	so when the foot hits the ground,	当脚踏地的时候,
717	they're already storing the elastic elements	他们已经储存了弹性元素
718	and they get that back for free.	他们免费拿回来
719	But if the springs were not tuned	如果泉水没有调谐
720	and they stretched away their muscles	他们伸展他们的肌肉,
721	just to be passive elements,	只是被动的元素,
722	which serves them very well in the swimming element,	这在游泳方面对他们非常有利,
723	think of doing a pogo jump.	想想跳个波哥
724	So you're just pogoing through the ankles now.	所以,你只是跳过脚踝了。
725	If you had no tone in the legs,	如果你的腿没有音调
726	you would just flop into the ground	你会掉进地里
727	and you would have to use concentric,	你们必定要用同心圆。
728	eccentric muscle contraction.	偏心肌肉收缩.
729	But if you stiffened too much, you're now a piece of iron	但是如果你太僵硬了 你现在是一块铁
730	and you won't be able to jump either.	你也不会跳下去
731	But you'll get a beautiful resonance,	但你会得到 一个美丽的共鸣,
732	a beautiful pogo when you have the tuning just right.	一个漂亮的波哥 当你有正确的调子。
733	So when a muscle contracts, it creates force.	因此,当肌肉收缩时,它会产生力量.
734	We all know this, but people don't appreciate	我们都知道,但人们不欣赏
735	you're also tuning the stiffness.	你还在调谐僵硬度
736	If I maximally contract my muscles, I can't move.	如果我最大的收缩我的肌肉, 我不能移动。
737	So athletes have to tune muscle	所以运动员必须调整肌肉
738	if they're impacting athletes,	如果他们在撞击运动员
739	but they also have to pulse and relax.	但他们也需要脉冲和放松
740	Pulse, we were talking about Mike Tyson	脉搏,我们说的是迈克·泰森
741	before the podcast today.	今天播客开始之前
742	And the mechanics of how he pulses	他脉搏的力学
743	and then he's got to relax to get closing velocity	然后他必须放松 以接近速度
744	of the fist to the opponent.	拳头对对手。
745	And then when his fist hits the opponent,	然后当他的拳头击中对手,
746	he turns to granite.	他变成花岗岩。
747	And it is just such an awesome experience	它只是这样 一个真棒的经验
748	to feel that a little bit.	感觉一下。
749	It's one of the joys of my life,	这是我一生的快乐之一
750	working with elite athletes to feel their athleticism,	与精英运动员合作 感受他们的运动,
751	but then dissect it down as to how they do it.	然后解析一下他们怎么做到的
752	So there's a lot in that,	因此,有很多这样的,
753	but that lesson from the triathlete really shows us	但是三部曲给我们的教训
754	how you can't be good at everything.	如何是不善一切处.
755	There's always a trade-off with athleticism	运动总是有取舍的
756	and the genetic part.	还有基因部分
757	And then of course, in the appropriate training	当然,在适当的训练中
758	to optimize and express that genetic gift	优化和表达遗传天赋
759	through technique, through technique.	通过技术,通过技术。
760	So some athletes are very loose.	所以有些运动员非常松散.
761	Some athletes are very tight.	一些运动员非常紧凑.
762	Some are very elastic.	有些很灵活
763	You won't hit a golf ball 330 yards	你打不到330码的高尔夫球
764	if you're not an elastic athlete.	如果你不是一个弹性运动员。
765	You'll notice if you measure a golfer who can hit 330 yards,	你会注意到,如果你测量一个高尔夫球手 谁可以打330码,
766	they don't test very strong.	他们不测试非常强。
767	They have a beautiful, tuned, elastic body.	他们的身材优美,调谐,有弹性.
768	You can almost see it if you've worked with enough of them.	如果你和他们合作够了 你几乎可以看见
769	There's a smoothness to the muscle.	肌肉有滑动.
770	So underneath the skin is a fascial net.	故皮下为法网.
771	Someone who can throw a baseball 110, 115,	一个人谁能投棒球110,115,
772	120 miles an hour will be the same,	时速120英里也是一样的
773	but now you have a very asymmetric elastic effect.	但现在你有一个非常不对称的弹性效应。
774	So I know that you loathe and avoid generalizations	所以我知道你讨厌 并避免概括
775	with good reason, but given that most people listening	有很好的理由,但考虑到 大多数人听
776	to or watching this are probably not aiming	可能没有瞄准目标
777	to become elite athletes, I know I'm certainly not,	成为精英运动员 我知道我当然不是
778	can we safely make at least one or two generalizations	我们可以安全地至少做一个或两个概括
779	about what we each and all can do to try and avoid,	关于我们每个人都能做些什么 试图避免,
780	let's say back pain and injury,	让我们说背痛和受伤,
781	by either diversifying our training	要么我们训练多样化
782	or avoiding certain types of training.	或避免某些类型的培训。
783	For instance, let's take the three major phenotypes,	举个例子,我们用三种主要的苯基
784	and this is obviously not how the world works,	这显然不是世界的运作方式,
785	but the classic ectomorphic phenotype,	但典型的外形变形型,
786	very thin, very willowy, small joints, long and live,	非常瘦,非常柳条,小关节, 长而活,
787	or live, the mesomorph, thicker, more muscular,	或活的,中性, 更厚, 更肌肉,
788	and then the so-called endomorph, the more heavier set,	然后,所谓的内向, 更重的集合,
789	maybe even carrying some extra body fat, et cetera.	可能甚至携带一些额外的身体脂肪,等等。
790	You don't really know what's under there.	你不知道下面有什么
791	They could fall into either of the other two phenotypes.	它们可能属于其他两种酚类中的任何一种。
792	I could imagine, based on everything that you're saying,	我可以想象,根据你所说的一切
793	that a good rule of thumb would be avoid the types	一个很好的拇指规则 是避免的类型
794	of activities that are outside	外界活动
795	of your natural genetic propensity based on body type,	你的自然遗传倾向 根据身体类型,
796	at least in the extremes, like if you're not very bendy,	至少在极端, 就像如果你不是很弯曲,
797	don't do seven days a week of yoga, okay?	不要做七天每周瑜伽,好吗?
798	But I could also imagine the opposite,	但我也可以想象出相反的情况
799	which is if you're not very bendy, do seven days of yoga,	如果你不弯曲 做七天瑜伽
800	because that's going to allow you to become more bendy.	因为这会让你变得更弯曲
801	Or the person that is naturally shaped	或者是自然形成的那个人
802	more like a shot putter, let's say the mesomorph	更像一个枪手,让我们假设 中间的形态
803	or endomorph, and you could say,	或内向,你可以说,
804	well, they'd be great power lifter.	他们会是大功率提升者
805	I mean, new kids like this in high school, PE class,	我是说,在高中,PE班的新学生,
806	they're like, okay, weight training today.	他们就像,好吧,体重训练今天。
807	None of us have done weight training,	我们都没受过体重训练
808	and then the kid lies down and pushes 315,	然后孩子躺下来推315,
809	and you're like, oh, goodness, that's wild.	你就像,哦,上帝,这是野性的。
810	But maybe they shouldn't be weight training	但也许他们不应该是体重训练
811	if their goal is to be all around fit,	如果他们的目标是在周围适合,
812	which I think is the goal of most people,	我认为这是大多数人的目标,
813	to be able to carry some luggage at the airport	在机场携带行李
814	without having to stop every once in a while	不用偶尔停下来
815	and suck for air, to be able to lean down	吸吸空气, 能够倾斜
816	and grab something out of a cabinet,	从柜子里拿些东西
817	pick up a kid, do some hard labor in the yard,	接一个孩子,在院子里做一些苦工,
818	move some logs and things like that,	移动一些日志之类的东西,
819	to be able to do stuff without getting injured	能够做一些事情而不受伤
820	and without being so sore in the following days	在接下来的日子里不会感到痛苦
821	that you feel like you need extensive rehabilitation.	你觉得你需要广泛的康复。
822	So again, I know you like to avoid generalizations,	再说一次,我知道你喜欢 避免概括,
823	but should we make it a point to train	但是,我们应该把它 点训练
824	against our predisposition in order to offset	抵减我们为抵消
825	the imbalances that would otherwise occur,	本来会出现的不平衡,
826	or would we be wise to lean into our strengths	或我们是否明智 倾斜我们的优势
827	and just not touch stuff that taps into our weaknesses?	而不碰那些能侵入我们弱点的东西?
828	I understand the question.	我理解这个问题。
829	The answer is I don't know, but I know people will say,	答案是我不知道 但我知道人们会说
830	oh, well, this professor, he's avoiding the question,	哦,这位教授, 他在回避这个问题,
831	and I'm not going to do that.	我不会那么做的
832	So I'm gonna tell you how I find the answer,	所以我要告诉你我如何找到答案
833	and it's through assessment,	通过评估
834	and I'm glad we're getting back-to-back pain, by the way,	顺便说一句,我很高兴我们开始背痛了
835	because it's my real, the cornerstone of my expertise.	因为这是我真正的, 我的专门知识的基石。
836	Our assessment is very comprehensive.	我们的评估非常全面。
837	It starts out by me simply asking the person,	从我问那个人开始
838	tell me your story, and some people never tell me	告诉我你的故事 有些人从不告诉我
839	about their pain when I ask them to tell me their story.	关于他们的痛苦 当我要求他们 告诉我他们的故事。
840	They will be telling me about their family life	他们会告诉我他们的家庭生活
841	and the pressures that they have to still go to work	和他们必须去工作的压力
842	because they have two kids in school,	因为他们有两个孩子在学校,
843	or four kids in school, or they might tell me	或四个孩子在学校, 或他们可能告诉我
844	about the passions that they have,	关于他们的激情,
845	or they might tell me about their goals.	或者他们会告诉我他们的目标
846	So the goals are the beginning	目标就是开始
847	of answering your question, Andrew.	回答你的问题,安德鲁。
848	We all know people who aren't suited	我们都认识不适合的人
849	for a certain occupation, or they aren't suited,	某个职业,或者他们不适合,
850	or they, I'll take myself for example.	或者他们,我会举个例子。
851	I had a high school careers counselor tell my father,	我有一个高中职业顾问告诉我的父亲,
852	well, McGill, he's not really suited academically.	麦吉尔,他在学术上不太合适
853	He should go to trade school,	他应该去商学院
854	and so I registered for plumbing school.	所以我注册了水管学校
855	I just meant oops,	我只是说OOS,
856	because clearly that's not the way you went.	因为很明显你不是这样走的
857	Not that going to plumbing school	不是去水管学校
858	would be a bad decision for some,	对有些人来说是个不好的决定,
859	but in your case, you went a very different direction.	但就你而言,你走的方向很不一样
860	I think I would have been okay as a plumber,	我想作为一个水管工,我应该没事
861	but anyway, my point in that is what are the goals?	但总之,我要说的是目标是什么?
862	Then the assessment, I'm paying attention	然后评估,我注意
863	to the person's learning style,	对一个人的学习风格,
864	how are we gonna coach them,	我们要怎么训练他们
865	and then we get down to the details of their pain.	然后我们来谈谈他们痛苦的细节
866	What's the nature of the pain?	何等为苦.
867	Is it when they get out of bed in the morning,	难道他们早上起床的时候,
868	is it associated with a certain activity?	它是否与某项活动有关?
869	Is it associated with certain motions,	是否与某些动议有关?
870	postures, or loads?	姿势还是负载?
871	Try and hone, does the pain change?	尝试和hone,疼痛会改变吗?
872	Does it start out on one side of the back,	是从后面的一边开始的
873	and then later in the day, it's in the left glute,	后来,它又在左边的积水里
874	or does it go down to your right toes?	还是你右脚的脚趾?
875	All of these things are telling me	所有这些事情都在告诉我
876	about the stability of the pain.	关于疼痛的稳定性。
877	It's giving me clues on what I'm going to assess.	这给我提供了我要评估的线索.
878	Then we go and assess them,	然后我们去评估他们
879	and it begins with what we call provocative testing.	从我们所说的挑衅性试验开始
880	I'm purposefully provoking their pain.	我故意挑起他们的痛苦
881	If I can provoke their pain, I've nailed the mechanic.	如果我能激起他们的痛苦, 我已经钉上了机械师。
882	If I can't provoke it, it's not mechanical.	如果我不能挑动它,它不是机械的。
883	Okay, well that tells me something now.	好吧,那现在告诉我一些事情。
884	Now I'm starting to see, I know what their job is.	现在我开始看到 我知道他们的工作是什么
885	I know what sport it is they want to do.	我知道他们想做什么运动
886	I know enough about that job and sport	我对那份工作和运动已经够了解了
887	that I know the physical demands.	我知道身体上的需求。
888	I know the psychological demands.	我知道心理上的要求。
889	Do they have what's required of the job or sport,	他们有工作或运动的要求吗?
890	and then I test that.	然后我测试。
891	If it triggers their pain, we have a problem.	如果引发他们的痛苦,我们有一个问题。
892	Now we have to focus the trainings very specifically,	现在我们必须把训练的重点放在非常具体的方面,
893	because people do not have infinite training capacity.	因为人们没有无限的培训能力。
894	They only have so much,	他们只有这么多
895	and when you're hurt, you have even less.	当你受伤的时候,你就会更少
896	So we try and focus on things	所以我们试着把注意力集中在事情上
897	that are going to make a difference	将会有所作为
898	to enable them to have the ability	* 使他们能够拥有能力
899	to meet those specific demands that we've identified.	满足我们确定的具体要求
900	So do you see how, it's a long-winded answer,	所以,你看如何, 这是一个漫长的答案,
901	but I know how to get there, to know how to train them.	但我知道怎样去训练他们
902	So now that we've recognized the very specific nature	所以,现在我们认识到了非常特殊的性质
903	of their pain pathway,	他们的痛道,
904	and it may be something that's going through the linkage.	可能是因为某种原因
905	In other words, when they run,	换句话说,当他们跑的时候,
906	I could give you an example of,	我可以给你一个例子,
907	if we put a group of Canadian hockey players	如果我们把一组加拿大曲棍球运动员
908	on an elliptical trainer, they don't do very well,	在椭圆形的教练机上 他们表现不好
909	because typical of the sport,	因为典型的运动,
910	the hockey players tend to get stiffer in the hips.	冰球选手的臀部会更僵硬
911	It's the way they are.	其道如来.
912	They skate a little bit flexed,	他们滑冰有点灵活,
913	and they carry all the heavy skates	他们带着所有的重冰鞋
914	and heavy equipment down the legs.	和重装备下腿。
915	They get stiffer in the hips.	他们的臀部更僵硬。
916	When they go on the elliptical,	当他们去椭圆形,
917	their hips don't have the range of motion,	他们的臀部没有运动范围,
918	and their spine and pelvis gyrates	他们的脊椎和骨盆,
919	with every rotation on the elliptical trainer.	与椭圆训练员的每一次旋转。
920	The elliptical gives them back pain	椭圆体会让他们背痛
921	if they already have motion-triggered back pain.	如果他们已经有 运动触发背痛。
922	We take another group who has mobile hips.	换个有运动臀部的组
923	They do very well on elliptical trainers.	在椭圆形的教练器上他们表现很好.
924	The stress doesn't go into their backs.	压力不入其背.
925	So now do you see why?	所以现在你明白为什么了吗?
926	I know why one group does well with ellipticals,	我知道为什么一群人对椭圆体有好感
927	the other group does not.	另一组没有。
928	I know why one group who they,	我知道为什么一群人...
929	I'll give them a lateral shear test,	我会给他们做一次横向剪切测试
930	which is basically a bear hug.	这基本上是熊的拥抱。
931	I pull their pelvis towards me	我把他们的骨盆拉过来
932	as I hook down their shoulder in my armpit.	当我把他们的肩膀挂在腋下
933	So I'm shearing their spine laterally.	所以,我剪他们的脊椎横向。
934	If that triggers their pain, exactly.	如果这引起了他们的痛苦,确切地说。
935	I had a pro hockey player the other day.	前几天我有个职业冰球运动员
936	I gave him the lateral shear test,	我给他做了横向剪切测试
937	and he had a right-sided flash of pain	他有一个右侧的疼痛闪烁
938	going around his right flank.	绕着他的右侧。
939	It exactly replicated the pain.	它完全复制了疼痛。
940	I just found with precision the mechanism.	我刚刚精准地发现了这个装置
941	Okay, what's the antidote?	好吧,什么是解药?
942	I put my fingers into his oblique muscles,	我把我的手指 在他的斜肌,
943	and I said, push my fingers out.	我说,把我的手指伸出来。
944	And he did it too hard.	他做得太难。
945	And he says, oh no, that hurts even more.	他说,哦,不,这更痛。
946	Okay, dial it back a bit.	好吧,拨回来一点。
947	Tune what we're trying to achieve here.	说出我们想达到的目标
948	Fight me just a little bit.	跟我打一阵子
949	I repeated the formerly offensive test.	我重复了之前的进攻性测试
950	The symptom was gone.	症状消失了。
951	So now I'm getting more precision	现在我越来越精准了
952	on knowing what I need to do.	了解我该做什么
953	He was doing the pal-off press.	他在做拍档新闻
954	The pal-off press is a long lever exercise.	拍档的媒体是一个很长的杠杆练习。
955	So you take a load, usually with a cable or a band,	所以,你承担一个负载, 通常用电缆或乐队,
956	that's held laterally,	这是横向的,
957	and you increase the length of the lever,	并增加杠杆的长度,
958	which you have to resist,	你们必定要抵抗,
959	because it's trying to-	因为它想...
960	So you punch it out from the body.	所以你从身体里打出来
961	Yeah, you try and, it's causing you to twist,	是啊,你尝试和, 它让你扭曲,
962	but it also creates a tremendous shear load on your spine.	但也会造成你脊椎上巨大的骨折
963	That was triggering his pain.	这引起了他的痛苦。
964	So we took out the pal-off press,	于是我们干掉了伙伴记者
965	which for him right now is replicating his symptoms.	他现在的症状是复制他的症状
966	But if you're playing in the NHL,	但如果你在NHL比赛
967	you should be able to do a pal-off press.	你应该可以做一个朋友的媒体。
968	You follow?	你明白吗?
969	Yeah.	对
970	It's a requirement of the rigors of professional hockey.	这是职业曲棍球的严格要求
971	But he can't do it now.	但他现在做不到
972	So this is informing the programming	因此,这是为编程提供信息
973	that we're going to do.	我们会做的。
974	So if somebody has pain in a given movement,	所以,如果某人对某个运动有痛苦,
975	say standing up after they sit for too long,	说在他们坐太久后站起来,
976	a particular style of hip hinge, deadlift or squat,	一种特别的臀部颈链, 吊死或蹲下,
977	or when they run, for instance,	或者当他们运行,例如,
978	would it be wise for them to think about the exact movement	他们考虑一下确切的动向是否明智
979	that makes the pain the worst	使痛苦变得最糟糕
980	in the moment that they're doing the movement or afterwards?	在他们行动的时候还是之后?
981	Because oftentimes pain will arrive	因为经常会有痛苦降临
982	after we engage in a certain activity,	在我们进行某种活动后,
983	but during the activity, that pain is shut down,	但是,在活动期间, 疼痛被关闭,
984	which by the way is an interesting phenomenon	顺便说一句,这是一个有趣的现象
985	on its own, right?	独自一人 对吧?
986	And, you know, might be worth some mention	你知道,也许值得一提
987	as to like a couple of the reasons why that occurs.	喜欢一些 原因发生的原因。
988	We always think, oh, blood flow, it's warm,	我们总是想,哦,血流,这是温暖的,
989	but clearly it's more-	但很明显的是...
990	It's much more than that.	更无余故.
991	Yeah, for sure.	是的,当然。
992	So let's say I have pain in a knee when I run.	这么说吧 我跑的时候膝盖很疼
993	Should I avoid running in that gate	我应该避免跑进那扇门
994	that causes pain and work around it?	造成痛苦和工作围绕它?
995	Seems to me that would be the logical choice.	在我看来,这是合乎逻辑的选择。
996	Right.	对
997	Every person that comes to us comes with back pain.	每一个来到我们身边的人都会背痛
998	So initially we avoid it.	所以,我们首先避免它。
999	We can have a neurological discussion if you like,	我们可以有一个神经学讨论 如果你喜欢,
1000	we can have a biomechanical discussion,	我们可以进行生物力学讨论
1001	or we can have a psychological discussion.	或者我们可以进行心理讨论
1002	We can take it in the framework of any of those if we like.	如果我们愿意,我们可以在其中任何一种框架内进行。
1003	If the pain is causing a sensitization,	如果疼痛导致感应,
1004	I'm gonna use the example here of stubbing your toe.	我要用这个例子 刺你的脚趾。
1005	You stub your toe once, okay, well it hurts a bit,	你踩了一次脚趾头,好吧,好痛
1006	and the pain goes away fairly quickly.	痛苦会很快消失
1007	But if every day you stubbed your toe,	但如果你每天踩脚趾头
1008	you would increase the sensitivity	你会提高灵敏度
1009	so that you don't have to stub it anymore.	这样你就不用再搅拌了
1010	All you have to do is lightly touch that sensitized toe	你只需要轻轻摸摸触的脚趾
1011	and you are going to have a maladaptive,	你将出现不适应症,
1012	heightened response.	增强反应。
1013	So if we keep creating pain on that toe,	所以,如果我们继续制造疼痛 在脚趾,
1014	it will never get better.	它永远不会好起来。
1015	So we have to start a desensitization wind down,	因此,我们必须开始 脱敏风下来,
1016	which is tissue-based,	以组织为基础的,
1017	but it's also neurologically-based as well.	但它也是基于神经的
1018	And so because everyone comes to us with pain,	所以因为每个人都带着痛苦来到我们身边
1019	we work very hard to hack our way around it.	我们非常努力地 黑客我们的方式。
1020	So let's say sitting causes their pain.	这么说吧,坐着会让他们痛苦
1021	All right, we'll find out that when we do a sitting test,	好吧,我们会发现 当我们做一个静坐测试,
1022	if they sit slouched, that causes their pain.	如果她们坐得很懒 那会让他们痛苦
1023	When they sit upright, their pain goes away.	当他们坐立不动, 他们的痛苦就会消失。
1024	So I will give them a lumbar support,	所以我会给他们一个腰部支持,
1025	which I'm just happening to use now.	我现在正在用它
1026	I had to sit on an airplane for five hours yesterday	我昨天坐了5个小时的飞机
1027	coming to see you, and this allows me	来见你,这让我
1028	to not get back pain on the airplane while I'm sitting,	我坐在飞机上时不会感到痛苦
1029	because if I sit flexed for five hours,	因为如果我坐了五个小时
1030	I will have a grumpy back,	我会有一个暴躁的回来,
1031	and I won't feel like when I get into the hotel	当我进入酒店时,我就不会觉得
1032	to go for a walk and train a bit,	去散步训练一下
1033	because that's what we have to do to create a stress	因为这是我们必须做的 造成压力
1034	below the tipping point to optimize health.	位于最佳健康的临界点以下。
1035	So it's the same thing in putting together the program.	因此,在编组程序上也是这样.
1036	First of all, know the cause	首先,知道原因吗?
1037	and try and eliminate it.	试着消除它
1038	So we'll teach them, you know,	所以我们会教他们,你知道,
1039	we spend a lot of time with spine hygiene.	我们花了很多时间做脊椎卫生
1040	We teach them how to hip hinge or squat.	我们教他们如何臀部或蹲下。
1041	и毙或 lung或
1042	We teach them how to roll	我们教他们怎么滚
1043	without twisting their spine into pain,	不把脊椎扭成痛处
1044	but using their ball and socket joints.	但是用他们的球和插座
1045	We teach them how to do a baby's crawl,	我们教他们如何做婴儿爬行,
1046	which eliminates the torso twisting,	它能消除躯干扭曲,
1047	which in their current state	在目前状态下
1048	will offend the sensitized pain trigger.	将触犯感应性疼痛触发器。
1049	I must be humbling for adults to get down	我一定是在为成年人低头
1050	and do a baby's crawl.	做婴儿爬行。
1051	It's so humbling to take a world record holding athlete	以世界纪录的成绩 牵制运动员真是令人发指
1052	and humble them right back.	并谦卑他们马上回来。
1053	As you know, I've had the current holder	如你所知,我已经有了现在的持枪人
1054	Brian Carroll, 全世界最有历史记录的卧底
1055	and Brian and I have written a book together,	布莱恩和我一起写了本书
1056	so I can use his name.	这样我才能用他的名字
1057	What's the squat record?	蹲卧记录是什么?
1058	1,306 pounds, if you can believe that.	1,306磅,如果你能相信的话。
1059	Down to parallel, down to parallel.	下为平行,下为平行.
1060	No other human has done that.	没有其他人这样做。
1061	That was four years ago now.	这是四年前的事了
1062	No one's replicated it.	没有人复制它。
1063	Does he wear one of those elastic lifting suits	他有没有穿那种弹性起重服
1064	when he does that?	当他这样做?
1065	Yeah, so he's putting on an exoskeleton of stiffness,	是啊,所以他把 外骨骼僵硬,
1066	but I wanna come back to how humbling it was	但我想回到 多么隆重的歌声
1067	to have someone who already held world records	有个已经拥有世界纪录的人
1068	in squatting in two different weight categories,	卧在两种不同的重物中,
1069	and I had to show him how to get off the toilet,	我得教他怎么下厕所
1070	but that's another story, and we both laugh at this now,	但这是另一个故事, 我们都笑这个现在,
1071	but that was what pain had done.	但痛苦就是这样造成的
1072	Pain had corrupted his movement patterns,	痛苦毁了他的行动模式
1073	and he forgot how to squat, but he held the world record.	他忘记如何蹲下,但他保持了世界纪录。
1074	That's how corruptive pain is to the neurological engram,	对神经系统来说 痛苦是如此腐败
1075	and we can talk about inhibition and facilitation	我们可以谈论抑制和推动
1076	and all of the things.	和所有的东西。
1077	I mean, I'd love to have that conversation	我想跟你谈谈
1078	because I know who I'm sitting with.	因为我知道我和谁坐在一起
1079	The neural aspects are fascinating.	神经方面很迷人
1080	When he does that incredible squat poundage,	当他做那令人难以置信的蹲点,
1081	does he take the bar off a standard squat rack	他是否把酒吧 关闭一个标准的蹲架
1082	and then walk it back, or is it one of those ones	然后走回去,还是其中之一
1083	where the bar is suspended from two hooks	在两根钩子上悬浮的栏杆
1084	and then he takes it from there?	然后他从那里拿走它?
1085	Yeah, so that particular lift was lifted off a monolith	是啊,所以特定的升降机 被从单层
1086	where he didn't have to walk it out.	在那里,他不用走出来。
1087	So he takes it off, so it's hanging from hooks,	所以他把它脱了, 所以它挂在钩子上,
1088	then the hooks are brought away.	然后把钩子拿开
1089	The reason I ask is it sounds like he's optimized	我问的原因是,听起来他很完美
1090	for one very specific movement in a couple of planes	在几架飞机上一个非常具体的动作
1091	and nothing else because walking with 1,000 plus pounds	更别提了,因为步行1000磅
1092	on one shoulders is also a feat in of itself.	单肩也是一件大事
1093	Okay, well.	好吧,这样吧。
1094	You're shuffling backwards, as it were.	你倒着乱打乱打
1095	All right, you're not letting me off the hook,	好吧,你不会让我脱钩,
1096	which is fine.	没关系
1097	So I've worked with competitors who compete in strongmen,	所以我和竞争对手合作过
1098	and they can carry and walk with 1,000 pounds	他们可以携带和走 1000磅
1099	on their shoulders, it's called the super yoke.	在他们的肩膀上,它被称为超级枷锁。
1100	Another client of ours who held the world Wilkes score	我们的另一位客户 谁持有世界威尔克斯得分
1101	in the IPF, International Powerlifting Federation,	在森林小组、国际电力联合会、
1102	where they do not lift out of a monolith,	他们在乐园里,不从单层楼出来,
1103	they take the bar off a squat rack	他们把酒吧从蹲架上取下来
1104	and they have to step back.	他们必须退后。
1105	And that is, if you don't have enough lateral	也就是说,如果你没有足够的横向
1106	strength and control in your torso,	在你的躯干中的力量和控制,
1107	that's when you become hurt.	那时你就会受伤了
1108	Not during the squat, it's during the walk out.	不是蹲下的时候,而是走出去的时候
1109	So it's a very different feat of strength.	因此,这是力量的一个非常不同的功绩.
1110	So you're very astute to say lifting from a monolith	所以,你非常聪明 说从单层升起
1111	is a different athleticism and strength distribution	是一种不同的运动和力量分布
1112	than an IPF style where they lift off a rack	而不是一个IPF风格 他们从一个架子上升起
1113	and have to walk it out.	并不得不走出来。
1114	So you're standing on one leg.	所以,你站在一条腿上。
1115	So can you imagine 1,000 pounds coming down your axial spine	所以,你能想象1000磅 从你的轴心脊来
1116	down your midline, it hits your pelvis,	在你的中线, 它击中你的骨盆,
1117	and then it has to shear across the pelvis	然后它必须穿过骨盆
1118	and go down the stance leg as you're stepping back	在你退后的时候走下脚步
1119	with the right.	右边
1120	So it requires tremendous strength	所以它需要巨大的力量
1121	to hold the pelvic platform up on the swing leg side.	将骨盆平台固定在摇摆腿侧
1122	And so that is a tremendous core strength component.	因此,这是一个巨大的核心力量成分。
1123	So best not be carrying a willow spine for that one.	所以最好别为那个戴柳条脊椎
1124	You wanna be like a Muir Woods, a redwood trunk.	你想成为像一个穆尔伍兹, 一个红杉树干。
1125	你想像Blaine Sumner一样被造出来
1126	who's another one of our clients.	谁是另一个我们的客户。
1127	I've worked with Blaine for quite a number of years.	我和Blaine合作了好多年了
1128	I love the analogy to dog breeds.	我喜欢比喻狗的繁殖。
1129	I love going to dog shows.	我喜欢看狗戏
1130	I've only done it a few times,	我只做过几次
1131	not to actually see the prancing around of the dogs.	不要在狗周围看到舞动
1132	That doesn't interest me at all.	我一点都不感兴趣
1133	Best part about a really excellent dog show	最好的部分是一个非常优秀的狗展
1134	is you go back behind the arena	你回到竞技场后面
1135	where all the different breeds reside.	所有不同的品种都住在那里
1136	So you can see the lineup of the finest Irish wolf hounds,	你可以看到最好的爱尔兰狼猎犬的排队
1137	the finest English bulldogs, et cetera.	最好的英国斗牛犬,等等。
1138	Hundreds of different breeds.	百千种众生.
1139	And you really get to see these genetic extremes,	你真的能看到这些遗传极端
1140	not just of structure, but of temperament.	不仅是结构问题,还有脾气问题
1141	And you get to see the similarity	你可以看到相似之处
1142	and temperament of the bulldogs.	和斗牛犬的脾气。
1143	And of course there's variation.	当然有变化
1144	Some of them are a bit more jolly, others more stoic.	有的更快乐,有的更兴奋
1145	The terriers are magnificent in their own right.	恐龙本身就很壮观
1146	And as you pointed out earlier,	正如你刚才指出的,
1147	with respect to the podium,	关于主席台,
1148	more similar to each other within breed	更相似的品种内部
1149	than across breeds in terms of temperament,	而不是从脾气上看,
1150	but there's variation within breed.	但品种内部有差异
1151	The reason I bring this up	我提这个的原因
1152	and the reason I bring this up now	我现在提出这个的原因
1153	is that if you look at the movement to those animals,	如果你看这些动物的运动,
1154	even just the way they walk,	即使只是他们走路的方式,
1155	whether or not they enjoy a flexion of the paw	不论他们是否喜欢柔软的爪子
1156	as they stride or whether or not	不论他们是否踏步
1157	they tend to stride differently.	他们倾向于不同的步态。
1158	I don't have language for this.	我没有语言
1159	I'm not an expert in this,	我不是这方面的专家
1160	but I have a visual system that works	但我有一个视觉系统 工作
1161	and I can see that they may move differently.	我可以看到,他们可能 移动不同。
1162	They actually walk differently, even at the same pace.	他们实际上走的不一样,即使速度相同。
1163	And then you look at human beings,	然后你看着人类,
1164	shorter, taller, medium, more lithe, more heavyset.	更短,更高,更中,更利瑟,更重
1165	And it's amazing that we don't take this into consideration	我们不考虑这一点是不可思议的
1166	that we all move very differently even within species,	我们都移动非常不同 即使在物种内部,
1167	but that we've been into these groups.	但是我们加入了这些团体
1168	So when someone walks into your laboratory, as it were,	所以当有人走进你的实验室时 就像以前一样
1169	your clinic slash laboratory,	您的诊所斜拉试验室,
1170	do you, are you paying attention	你,你在注意吗?
1171	to how they move into the room, irrespective of pain?	如何进入房间,不管痛苦如何?
1172	A hundred percent.	百分百都一样
1173	We time the clients.	我们给客户计时。
1174	I see one in the morning and one in the afternoon	我早上看到一个,下午看到一个
1175	and there are three hour appointments.	还有三个小时的预约
1176	So I know when they're coming,	所以我知道他们什么时候来
1177	I watch them get out of the car if I can.	我看着他们下车 如果我能。
1178	And that's when the assessment starts.	评估从此开始。
1179	But just to go back to the dogs, my sister's a vet.	但为了回去找狗 我妹妹是兽医
1180	Her husband's a vet and her daughter's in vet training.	她丈夫是兽医 她女儿接受兽医训练
1181	So we have these conversations all the time.	所以我们一直有这些对话。
1182	Do you know she's already made an assessment of that dog	你知道她已经对那只狗做了评估吗?
1183	on how it's going to behave when she injects it	她注射的时候会怎样
1184	or has to do a rectal exam or whatnot on what dog or breed	或必须做直肠检查 或什么没有 在什么狗或繁殖
1185	and even in cats, which ones she's going to muzzle	即使是在猫, 哪些是她要去嘴角
1186	because she's usually right on who's going to get bed.	因为她通常对谁要去睡觉都是正确的。
1187	And interestingly as well,	有趣的是,同样,
1188	it's how the dog feeds off the owner	这是狗从主人那里喂养的
1189	and she can look at the owner	她可以看着主人
1190	and usually determine how the dog is going to behave.	通常确定狗会如何行为
1191	So talk about the psychosocial view around dog behavior.	来谈谈关于狗行为的心理社会观点。
1192	Absolutely.	当然
1193	Going back to your question when a person walks in.	回到你的问题 当一个人走进来。
1194	So I've had, have I had a gold medalist in sprints?	所以我有,我有一个金牌获得者 在短跑?
1195	Yes, I have from the Olympics.	是的,我从奥运。
1196	I've had a silver medalist.	我有一个银牌手。
1197	I've had just about every athlete that you can.	所有运动员我都试过了
1198	And then a person walks in off the street,	然后有人走进街上,
1199	all with back pain.	都背痛着呢
1200	In your mind's eye, conjure up the image of a good sprinter.	在你的心目中,唤醒好短跑者的形象.
1201	Do you think they have a flat lower back	你认为他们有一个平缓的背部
1202	or do you think they have a lot of lordosis,	或者你认为他们有 大量的贵族病,
1203	which is an extension hollow in their low back?	他们的背部是空的。
1204	A sprinter now, what will they have?	短跑运动员,他们要吃什么?
1205	I recall seeing Michael Johnson sprinting very upright.	我记得看到迈克尔・约翰逊冲刺 非常直率。
1206	Yes.	对
1207	So when I think upright, I think either, you know,	所以,当我想对了, 我觉得,你知道,
1208	flat lower back or a little bit of an arch	平坦的背部或有点拱门
1209	in the lower back, you know, this kind of.	在下背,你知道,这种。
1210	Yeah, he was 200 meters, wasn't he?	是的,他是200米,不是吗?
1211	200, well, I think he was a 200 and 400.	200,我想他是一个200和400。
1212	He was.	他曾经是。
1213	Which is unusual.	这是不寻常的。
1214	Someone that could win gold in both.	一个能赢两场金牌的人
1215	Well, I'll think of some of the sprinters now,	好吧,我现在会想到一些短跑运动员,
1216	the 100 meter men and women, you will find	一百米的男女,你会发现
1217	they have a lot more lordosis than the.	他们的尊崇比贵族要多得多
1218	So arch in the back.	所以拱门在后面。
1219	Yeah, they have a low back.	是啊,他们有一个低背。
1220	And what that does,	那样会怎样?
1221	I'll just explain the running mechanics here for a minute.	我解释一下这里的机械师
1222	So if you're running along, you have a center of mass.	所以,如果你在前进, 你有一个中心的质量。
1223	You have to bias the force under your feet,	你得把力量放在脚下
1224	behind the center of mass to propel you forward.	在质量中心后面 推动你前进
1225	Because if it's in front of the center of mass,	因为如果它在质量中心前
1226	you're actually breaking,	你实际上打破,
1227	which wouldn't win you a gold medal.	它不会赢得你的金牌。
1228	So footfall has to occur behind the center of mass.	所以脚落在质量中心后面
1229	And then you get a very brief period of time	然后你得到一个非常短暂的时间
1230	to create an extensor pulse and then recover the leg.	以生成延伸脉冲,然后恢复腿部。
1231	If you can pre-turn the pelvis,	如果你能把骨盆打开
1232	with a lot of lordosis in the spine,	脊椎硬化症发作
1233	you get much more power development	您可以得到更多的动力开发
1234	behind the center of mass through the extensor range.	在质量中心后面通过扩展范围。
1235	If you have a flat back, it's difficult now,	如果你背部平坦,现在很难
1236	you've just shortened up the range	你刚刚缩短了范围
1237	that you can pulse into propulsive force as a sprinter.	以冲刺的方式冲进推进力
1238	So they bow the body.	所以他们鞠躬的身体。
1239	Yeah, but you'll notice it's very difficult	是啊,但你会发现 这非常困难
1240	for a sprinter to kick high.	让短跑运动员踢高点
1241	So I look at these different forms in the combat athletes.	所以,我看看这些不同的形式 在战斗运动员。
1242	If you look at someone who can kick high in a roundhouse,	如果你看着一个人 谁可以踢高 在圆房,
1243	they will tend to have a flatter back.	他们往往会得到一个恭维的背。
1244	So combat athletes tend to have a flatter back.	因此,战斗运动员往往会有一个恭维的背部.
1245	Going back to the runners,	回到赛跑者,
1246	you'll notice that the Michael Johnsons	你会注意到迈克尔·约翰逊夫妇
1247	and the runners with more distance have a flatter spine.	远处的跑步者 有着丰满的脊椎
1248	They're more upright and they're tuning that ability	他们更直直,在调谐这种能力
1249	to store and recover elastic energy,	储存和回收弹性能量,
1250	where the sprinter out of the blocks, it's horsepower,	短跑者从街区出来,这是马力,
1251	it's concentric and eccentric muscle pulsing.	是同心同体和偏心的肌肉脉冲
1252	But anyway, there would be an example	但总之,会有一个例子
1253	since you mentioned it with running,	自从你提到它与奔跑,
1254	the style of running, the event,	运行的风格,事件,
1255	running isn't running, running is very different.	运行不是运行,运行非常不同.
1256	And again, look at the podium winners of the sprinters	再说一遍,看看短跑队的冠军
1257	versus the 10,000 meters, very different architecture.	相对于万米,建筑结构迥异.
1258	I'd like to take a brief break	我想休息一会
1259	to thank one of our sponsors, Element.	感谢我们的赞助商之一,元素。
1260	Element is an electrolyte drink	元素是电解质饮料
1261	that has everything you need and nothing you don't.	拥有你需要的一切 和没有你没有的。
1262	That means the electrolytes, sodium, magnesium,	这意味着电解质,钠,镁,
1263	and potassium in the correct ratios, but no sugar.	和钾在正确的比率,但没有糖。
1264	Now I and others on the podcast have talked a lot	现在我和播客们谈了很多
1265	about the critical importance of hydration	关于水合的极端重要性
1266	for proper brain and bodily function.	为正常的大脑和身体功能。
1267	Research shows that even a slight degree of dehydration	研究表明,即使略微脱水
1268	can really diminish cognitive and physical performance.	能够真正降低认知和身体表现。
1269	It's also important that you get adequate electrolytes	得到足够的电解质也很重要
1270	in order for your body and brain to function at their best.	为了让你的身体和大脑 发挥最佳功能。
1271	The electrolytes, sodium, magnesium, and potassium	电解质、钠、镁和钾
1272	are critical for the functioning of all the cells	对所有牢房的运作至关重要
1273	in your body, especially your neurons or nerve cells.	在你的身体, 特别是你的神经元或神经细胞。
1274	To make sure that I'm getting proper amounts of hydration	为了保证我能得到适量的水合
1275	and electrolytes, I dissolve one packet of element	电解质,我溶解一包元素
1276	in about 16 to 32 ounces of water	在大约16至32盎司的水中
1277	when I wake up in the morning,	当我早上醒来时,
1278	and I drink that basically first thing in the morning.	我早上就喝这杯
1279	I also drink element dissolved in about 16 to 32 ounces	我也喝溶于16到32盎司的元素
1280	in water during any kind of physical exercise I'm doing,	在水中 任何类型的物理锻炼,我在做什么,
1281	especially on hot days if I'm sweating a lot	特别在炎热的日子 如果我经常出汗
1282	and losing water and electrolytes.	失去水和电解质
1283	If you'd like to try Element,	如果你想尝试元素,
1284	你可以去喝酒了. comslash Huberman,
1285	拼写为 dridlmnt.com 斜写为 Huberman
1286	要求免费 Elements 样本包
1287	with the purchase of any Element drink mix.	与任何元素饮料混合。
1288	Again, that's drinkelement.com slash Huberman	再说一遍,这是喝的,com 斜拉哈伯曼
1289	to claim a free sample pack.	要求免费样本包。
1290	I love where this conversation is going	我喜欢这段对话
1291	because there's tremendous variation	因为有巨大的变化
1292	in body shape and form out there.	身体形状和外形
1293	I'm certain that by now everybody listening	我相信现在大家都在听
1294	is starting to think about,	开始思考
1295	oh, am I more likely to have a willowy spine,	哦,我更可能有一个柳条脊椎,
1296	a thinner spine or a thicker spine,	更薄的脊椎或更厚的脊椎,
1297	the kind of pliability or what you called	那种责任或你所说的
1298	vertical stacking resilience	垂直堆叠韧性
1299	that one spine or the other would have.	一条脊椎或另一条脊椎。
1300	It brings me back to this question of	这让我回到一个问题
1301	what can we each and all do	我们能做什么?
1302	to try and create the strongest back	尝试创建最强的背部
1303	as well as limit the propensity for pain,	并限制疼痛的倾向,
1304	assuming we don't have it yet.	假设我们还没拿到
1305	I would say I'm kind of in the middle.	我会说我有点在中间。
1306	I'm neither extremely lithe	我也不是绝对的Lithe
1307	nor am I shaped like a kettlebell,	我没有像水壶一样的形状,
1308	somewhere in between.	在中间的某个地方
1309	For me, I make it a point across my training week	对我来说,我把它作为一个点 通过我的训练周
1310	to include three resistance training sessions,	包括三次抵抗训练;
1311	three, quote unquote,	三,引文未引用,
1312	cardiovascular training sessions,	心血管培训班;
1313	one long, one medium,	一个长一个中
1314	one short cardiovascular session.	一个短的心血管会议。
1315	The lifting sessions are geared toward	升降会旨在
1316	building or maintaining strength	建立或保持兵力
1317	in a balanced way for me.	对我来说是平衡的
1318	Everyone is going to have different requirements.	每个人都会有不同的要求。
1319	In other words, nothing is skewed	换句话说,没有什么是扭曲的
1320	toward one particular outcome,	走向一个特定的结果,
1321	like endurance or strength or power.	像是耐力或力量
1322	And I think most people probably want something similar	我觉得大多数人可能想要类似的东西
1323	because they'd like to be able to meet	因为他们想见面
1324	the various demands of life.	生活的各种要求。
1325	So I frame the question I'm about to ask that way	所以,我设计了问题 我将要问的方式
1326	because as people start to assess themselves,	因为随着人们开始自我评估
1327	the question arises again,	问题再次出现,
1328	should we try and compensate for our weaknesses	我们应该努力弥补我们的弱点
1329	by emphasizing a certain style of training	通过强调某种培训方式
1330	a little bit more?	再来一点?
1331	And if so, what does that look like for the spine?	如果是这样 那脊椎会怎么样?
1332	You said earlier, and I love this quote,	你之前说过 我喜欢这句
1333	and I want to make sure I attribute it to you	我想确定我把它归功于你
1334	now and going forward,	现在和前进,
1335	that all systems in the body require stress	体内所有系统都需要压力
1336	for better health.	为了更好的健康。
1337	Optimal health.	优化健康.
1338	Thank you, for optimal health.	谢谢你,最好的健康。
1339	So assuming that somebody has a thinner stature,	所以假设某人的地位更薄
1340	they're more bendy,	他们更弯曲,
1341	would they be wise to build up the muscles of the core,	他们是否明智地建立 核心的肌肉,
1342	not just the abdominals,	不仅仅是腹部,
1343	but the obliques and the lower back muscles,	但斜体和下部的肌肉,
1344	all around the spine in order to give it more stability?	为了让脊椎更稳定吗?
1345	And would the person who has a thicker torso,	躯干更厚的人,
1346	thicker spine, thicker joints,	更厚的脊椎, 更厚的关节,
1347	do well to emphasize some additional yoga training,	做得很好,强调一些额外的瑜伽训练,
1348	some additional, anything that allows them to be more bendy?	还有什么能让他们更弯曲的吗?
1349	I'm going to go back to the fact	我要回到现实
1350	they're coming to me with pain.	他们带着痛苦来找我
1351	We are going to figure out through the thorough assessment	我们要通过彻底的评估找出
1352	what triggers their pain.	是什么引发了他们的痛苦。
1353	Most people, it's true, don't want ultimate performance.	大多数人,这是真的, 不希望最终的表演。
1354	They're not being paid $10 million	他们没拿到一千万
1355	to be able to throw a fastball or something like that.	能投快球之类的
1356	They want to enjoy life.	他们想享受生活
1357	Let's say they love golf.	他们喜欢高尔夫球
1358	My job is to get them sufficiently robust	我的工作就是让他们足够强壮
1359	and out of pain to go and play recreational golf.	并且为了去玩娱乐性高尔夫而感到痛苦
1360	So it becomes a moot point now,	所以现在它变成一个无实际意义的点,
1361	whether they have a willowy spine or not.	不管他们有没有柳条脊椎
1362	I will look at their basic golf swing.	我看看他们的基本高尔夫秋千
1363	If I can divide that up, just binary.	如果我能把它分成两进制
1364	Some people are what we call twisters.	有些人就是我们所说的扭盘
1365	They don't have a lot of hip mobility	他们的臀部动作不大
1366	and they twist their spine.	并扭曲他们的脊椎。
1367	So it's called the X factor in golf	所以这叫做高尔夫的X因素
1368	and they store and recover elastic energy.	他们储存和回收弹性能量。
1369	Again, it is an elastic athleticism.	同样,这是一种弹性运动。
1370	But the next person isn't so much a twister.	但下一个人不是那么曲折。
1371	They're a turner.	他们是转轮。
1372	They have what we call quick hips.	他们有我们所说的快速臀部。
1373	So their hips turn and their spines	他们的臀部和脊椎都转了
1374	don't sustain as much twist.	不要维持那么多扭矩。
1375	And then we measure, well, when they impact the ball,	然后我们测量,当它们撞击球,
1376	if they have 100% violent lateral crunch,	如果他们有100%的暴力 横向紧缩,
1377	and then we measure them and assess them,	然后,我加以衡量,而加以评价,
1378	and that turns out to be their pain trigger,	结果是他们的痛苦触发,
1379	what we do is we don't allow them to go to 100%	我们做的是不允许他们去100%
1380	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}在撞击时发生横向紧缩
1381	They go to 95%.	他们去95%。
1382	And that just moved them off the tipping point.	那只是把他们从临界点上移走
1383	So they're not stubbing their toe	所以,他们不是在抽脚趾头
1384	or slamming into the pain sensitizer.	或撞入疼痛敏化器。
1385	They just stay off the desensitizer now.	他们只是远离 脱敏器了。
1386	So backtracking a little bit,	所以,回溯一点点,
1387	but making sure that I'm doing that with purpose.	但要确保我这样做是有目的的。
1388	You need to know what generates the pain	你需要知道是什么导致痛苦
1389	in order to try and localize the pain.	为了尝试 和本地化疼痛。
1390	It all comes back to the assessment.	这一切都回到评估上来。
1391	But then the goal is not to repeat	但目标就是不再重复
1392	whatever creates the pain.	不论什么造成痛苦
1393	Correct.	没错
1394	Perhaps, what I'm hearing,	也许,我听到的,
1395	the goal is to get near the proximity of the pain,	目标是接近疼痛,
1396	but not go there.	但不是去那边。
1397	Not generate the movement that recreates the pain,	不产生重现痛苦的运动,
1398	but take the movement as far as one can	但尽量走远一点
1399	without creating the pain.	没有造成痛苦。
1400	And then think about where the instability	然后想想不稳定的地方
1401	or weakness or biomechanical failure	弱点或生物力学故障
1402	is contributing to the pain.	造成痛苦
1403	Okay, so now I understand why.	好吧,现在我明白了为什么。
1404	If I can just add one,	如果我能再加一个
1405	I don't want to interrupt,	我不想打断你
1406	but this is a good juncture, Andrew.	但这是个好关头 安德鲁
1407	Then we get into the volume of exposure.	然后我们进入曝光量。
1408	So remember the tipping point.	所以记住临界点。
1409	We can have somewhat of an offense	我们可以犯法
1410	to their former pain,	在他们以前的痛苦中,
1411	but if we do it sparingly,	但如果我们不费吹灰之力
1412	that's another key.	这是另一把钥匙。
1413	So it isn't a matter of selecting the exercise	所以这不是选择锻炼的问题
1414	sometimes as much as it is controlling the volume	有时它控制体积
1415	and then having that period of time off	然后有 时间休息
1416	or a deload or whatnot.	或者卸载什么的
1417	So it may simply be I've got an athlete	所以也许只是我有个运动员
1418	that comes to mind right now.	现在想到了
1419	In fact, I got an email.	事实上,我收到一封邮件
1420	It wasn't an email.	不是邮件
1421	这是WhatsApp的消息。
1422	Oh, I just won.	哦,我刚刚赢了。
1423	So she's at an international tournament today	她今天参加国际赛事
1424	and they play every day.	他们每天都在玩
1425	But in getting her back,	但为了救回她
1426	it was a matter of we have to do these things	这件事情是我们必须做的
1427	that were former pain triggers,	那是以前的疼痛触发器,
1428	but control the volume.	但控制音量。
1429	You can think of, again, combat athletes.	你可以再考虑一下 战斗运动员
1430	Jiu-Jitsu requires a lot of spine mobility	Jiu -Jitsu需要很多的脊椎运动
1431	and typically Jiu-Jitsu athletes get pain	通常都是久久选手的伤痛
1432	when they use too much spine mobility.	当他们使用太多的脊椎运动。
1433	What we do is we limit their training.	我们做的是限制他们的训练
1434	In other words, they have the skill of Jiu-Jitsu,	换句话说,他们有久久的技巧
1435	but they don't need to push the end range every day	但他们不需要每天推到终点
1436	because if they do,	因为如果他们这样做,
1437	they're in so much pain they can't train.	他们痛苦得无法训练
1438	So we back off the volume.	所以,我们退后音量。
1439	And I could tell you stories	我可以告诉你的故事
1440	about professional football players.	关于职业足球运动员.
1441	They were their strongest when they were in college.	他们在大学时是最强的
1442	Their bodies can't take the heavy strength training	他们的身体无法承受重力训练
1443	once they get into the NFL.	一旦他们进入NFL。
1444	They don't squat and deadlift what they used to.	他们不会像以前那样蹲下和吊死
1445	They're limiting the depth.	他们在限制深度
1446	 pulling
1447	The game changes and it's not what people think.	游戏的改变与人们的想法不同.
1448	Well, there's some wisdom to not pushing	那么,有一些智慧 不推进
1449	into pain and extremes all the time.	进入痛苦和极端 一直。
1450	If the goal is to have a long arc of fitness	如果目标是拥有一个长的健身弧
1451	or athletic career, a good friend of mine	或运动生涯, 我的好朋友
1452	who's very accomplished in the fitness community,	在健身圈里表现的很好
1453	he says one of the best ways to get	他说最好的办法之一
1454	and stay in excellent shape your entire life	保持你一生的完美状态
1455	is to train consistently, train reasonably hard.	训练是一贯的,训练是相当硬的。
1456	And we can talk about what his recommendation is.	我们可以谈谈他的建议是什么。
1457	I'd love your thoughts.	我喜欢你的想法
1458	But as best as one can to not get hurt.	但最好不要受伤
1459	We forget about this.	我们忘了这一点。
1460	We hear so much about training consistently	我们经常听到训练
1461	and pushing hard.	并用力推进。
1462	But the not getting hurt part is key as well.	但不会受到伤害的部分也是关键所在。
1463	Here's his recommendation on intensity.	以下是他对强度的建议.
1464	Can I share it with you and just get your thoughts?	我能跟你分享一下吗?
1465	I have a short attention span.	我有一个短暂的注意力跨度。
1466	Can I just add added value to that?	我可以再多加一点吗?
1467	Don't get hurt.	别受伤
1468	Getting hurt is tremendously asymmetric.	受伤是极其不对称的。
1469	你知道Taleb Nassim的书吗?
1470	Oh, Nassim Taleb.	纳西姆·塔莱布
1471	Nassim Taleb, yeah.	纳西姆·塔莱布,是的。
1472	Anti-fragile.	反虚者.
1473	Yeah.	对
1474	Oh, in anti-fragile, he quotes our work.	在反脆弱方面 他引用了我们的工作
1475	He quotes my low back disorders book	他引用了我的低级背部障碍书
1476	as an example of anti-fragile medicine.	以抗脆弱药为例.
1477	Interesting.	有意思,这很有趣
1478	Anyway, when you talk to Taleb, in an economic sense,	总之,当你与塔莱布交谈, 从经济意义上来说,
1479	if I gave you $100 to invest,	如果我给你100美元投资,
1480	if you had a 50% gain, you'd end up with 150 bucks.	如果你有50%的收益, 你最后会得到150美元。
1481	If you had a 50% loss, you'd end up with 50.	如果你损失了50%,你最后会损失50.
1482	It's much more hurtful to lose 50	输50块更伤人
1483	than the relative jolly you would get of gaining 50.	比相对的快乐 你会得到50。
1484	Yeah, there's some neuroscience,	是啊,有一些神经科学,
1485	certainly some psychology,	当然有些心理学,
1486	but certainly some neuroscience to support that	但肯定有一些神经科学支持
1487	in terms of how we reset our kind of reinforcement threshold.	就我们如何重设我们的强化门槛而言
1488	Right.	对
1489	And so it is so asymmetric with injury.	所以它和伤害是不对称的。
1490	Training, if you push, is taking a risk.	训练,如果你推, 是冒险。
1491	You might gain a little bit in short-term resilience	短期恢复力会提高一点
1492	or short-term performance,	或短期业绩,
1493	but you have a chance of really screwing things up.	但你有机会把事情搞砸
1494	And an injury is really asymmetrically harmful.	而伤害是真正不对称的伤害。
1495	So when we work with people and athletes,	所以当我们与人和运动员合作时
1496	we really try and avoid injury	我们真的尽量避免伤害
1497	because of the asymmetry of the consequence.	因为后果的不对称
1498	Injury's bad.	伤之甚.
1499	That's the first part that I wanted to say.	这就是我想说的第一部分。
1500	The second part is people train hard,	第二部分是人们努力训练
1501	and they feel the muscle burn, and they talk about muscle,	他们感觉到肌肉烧伤, 谈论肌肉,
1502	but they don't talk about their joints.	但他们不谈论他们的关节。
1503	And the key to long life is don't mess up your joints.	而长寿的关键 是不要弄乱你的关节。
1504	You can train hard and build muscle,	你可以努力训练 锻炼肌肉
1505	but muscle is adaptive and resilient.	但肌肉是适应性的,有弹性。
1506	Joints are not so much.	关节不是很多。
1507	And if you start messing those up when you're younger	如果你年轻时开始搞砸
1508	by training too hard, you'll find that,	训练太重,你会发现,
1509	oh, I was training at this intensity	哦,我训练的强度
1510	because I wanted to be strong when I'm 70 and 80.	因为我想在70岁和80岁的时候坚强起来。
1511	They'll find that, no, their knees ache.	他们会发现,不,他们的膝盖痛。
1512	They can't get down on their knees anymore.	他们不能再下跪了
1513	They have to crawl up a chair or a wall.	他们必须爬上椅子或墙。
1514	Very sad picture.	非常悲伤的画面。
1515	It is.	没错
1516	Don't mess up your joints.	不要弄乱你的关节。
1517	So that's an overarching principle,	因此,这是一个首要原则,
1518	of which the spine is one, obviously.	显然,脊椎是其中之一。
1519	But that's some wisdom with training intensely	但是,这是一些智慧 训练激烈
1520	when you're young.	当你年轻的时候。
1521	Don't base the outcome on muscle.	别把结果建立在肌肉上
1522	Think about the joints.	想想关节
1523	No, it's excellent recommendations for everyone.	不,这是很好的推荐给大家。
1524	His suggestion, and by the way,	他的建议,顺便说一句,
1525	this is not for competitive athletes.	这不适合有竞争力的运动员。
1526	This is just for exercisers, if you will,	这是给锻炼者的 如果你愿意的话
1527	is to make 85% of one's workouts across the year	全年85%的锻炼
1528	at about 85% of maximal intensity and output.	在最大强度和输出值的85%左右。
1529	So still constraining the total length of a session	仍然限制着会话的总长度
1530	to whatever the goal of that session is,	无论该届会议的目标是什么,
1531	whether it's resistance training or cardiovascular training.	无论是抵抗训练还是心血管训练
1532	But to not go all out.	但不能一无所有
1533	To go at 85% of one's subjective understanding	要达到85%的主观理解
1534	of what all out on that day would be on that day.	在那日,是怎样的?
1535	To make 10% of one's workouts across the year	全年10%的锻炼
1536	at somewhere between 90 to 95% intensity	强度在90%至95%之间
1537	of what one could generate that day.	在那日,人们能创造什么。
1538	Again, 100% all out being subjective for that day.	再一次,100%的出局都是主观的那一天。
1539	And then 5% or even less of their workouts	然后5%甚至更少的锻炼
1540	all out, everything you could possibly give,	尽你所能
1541	quote unquote, leaving it all on the mat,	引用未引用的, 离开这一切在垫子上,
1542	whatever phrase one prefers.	随你怎么说
1543	And I like that recommendation	我喜欢这个建议
1544	because it keeps things in check	因为它能控制一切
1545	and it also creates an awareness	并创造一种觉悟,
1546	of how intense one is training.	训练有多激烈
1547	And it allows us to not let the great night sleep	它让我们不 让伟大的夜晚入睡
1548	or the extra cup of coffee that we had	或额外的咖啡,我们有
1549	or the great song that happens to be playing	或恰巧演奏的伟大歌曲
1550	or the competitive spirit that's arising	或出现的竞争精神
1551	because someone joined you that day	因为那天有人加入了你
1552	or asked you to join a workout	或请您加入锻炼
1553	to take you into the domain of harming yourself.	让你进入伤害你自己的范畴
1554	In fact, I can look to the times	事实上,我可以看看时代
1555	when I've been injured training and almost always	当我受过训练 几乎总是
1556	it's because somebody invited me to join their workout	因为有人邀请我参加他们的锻炼
1557	and we got into a little bit of a competitive spirit.	我们进入了 一点点的竞争精神。
1558	And I'm not an ultra competitive person,	我不是一个极具竞争力的人,
1559	but you push yourself to 100% on that day.	但那天你把自己推到100%
1560	And two weeks later you've got something	两周后 你得到了一些东西
1561	you're dealing with or two days later	两天后你就要处理
1562	you've got something and you go,	你有东西,你走,
1563	was that really worth it?	这真的值得吗?
1564	And I think unless one is a competitive athlete	我想除非一个人是有竞争力的运动员
1565	and that's competition day, it's probably not worth it.	今天是竞争日 可能不值得
1566	Right.	对
1567	Well, I'm very sympathetic	我非常同情你们
1568	to the overall sentiment of what you just described,	对于你刚才描述的整体感觉,
1569	but I think it's much more individual than that.	但我觉得比这要个人化得多
1570	You can take a younger person and drive them quite hard.	你可以带一个年轻人 和驱动他们相当努力。
1571	As some trainers do and they have success.	正如一些训练人员所做的,他们也取得了成功。
1572	A young person responds, they recover faster, et cetera.	一个年轻人回应,他们恢复得更快,等等。
1573	You try doing that to a 65 year old	你试着这样对一个65岁的孩子
1574	and you'll find that they don't recover as quickly.	你会发现他们恢复得不快
1575	They need many more deload and rest days.	他们需要更多的卸载和休息日。
1576	So if you go to 85%, you just committed to a five day rest.	所以,如果你去85%, 你刚刚承诺一个五天的休息。
1577	Well, maybe that's not wise.	也许这不明智
1578	If you went to 50%, you only need one day of rest between.	如果你去50%, 你只需要休息一天之间。
1579	So do you see how you play and you optimize this	所以,你看到了你是如何玩 你优化这个
1580	and it's like what we call tapering down an athlete	这就像我们所说的 压下来的运动员
1581	or in my life, I have seasons.	或在我的生活中,我有季节。
1582	Up until two years ago, I rode snowmobiles hard in the winter.	直到两年前,我一直骑雪车 在冬天。
1583	Two years ago, I hit a rock at a hundred miles an hour on a lake.	两年前,我在湖边以每小时一百英里的速度撞到一块石头.
1584	I fractured my spine.	我脊椎骨折了 骨折了
1585	You can spot the professor.	你可以发现教授。
1586	So that was my passion.	这就是我的激情。
1587	I had to, so my training would start in August.	我不得不这样,所以我的训练将在8月开始。
1588	Every year, I'd get into shape to ride sleds fairly aggressively.	每年,我会变得形而上学 骑雪橇相当猛烈。
1589	I couldn't do it all year, Andrew.	我整年都做不到 安德鲁
1590	I'd become injured.	我会受伤的
1591	So I would have a cycle of three months getting ready	所以,我会有一个周期 三个月准备
1592	and then really have some fun.	然后真的有一些乐趣。
1593	But obviously, I don't do that anymore.	但很明显,我不再这样做了。
1594	But my point in telling that story is	但我要说的是
1595	I need much more information than just, okay, 85%.	我需要更多的信息 不只是,好吧,85%。
1596	You may get away with that when you're 20 to 25.	20岁到25岁的时候,你可能会逃掉
1597	I don't think you're going to get away with that when you're 50, as an example.	以五十岁为例,岂能免之.
1598	As we optimize performance in our clients,	随着我们优化客户的表现
1599	sometimes you've got to leave a lot of gas in the tank	有时候你得在油箱里留下很多气体
1600	because you want to train every other day.	因为你想每隔一天训练一次
1601	So certainly, if you do two days in a row, 85%, there's no way.	当然,如果你连续两天做, 85%,没有办法。
1602	So do you see what I mean?	你明白我的意思了吗?
1603	It depends on their age, their injury history,	这取决于他们的年龄,他们的伤史,
1604	their genetics and their body type and all the rest of it.	他们的遗传学 和他们的身体类型 以及所有其它的。
1605	What are we actually pushing to 85%?	我们到底要推进到85%?
1606	Is it a distance on a run?	是跑步时的距离吗?
1607	Is it a deadlift weight?	是举重吗?
1608	That's pretty heavy.	这很重。
1609	Yeah, here I'm thinking about intensity,	是啊,我在这里想的是强度,
1610	meaning, well, for resistance training,	意思是 抵抗训练
1611	let's say that one could complete six repetitions at a given weight,	假设一个人能完成六次重审
1612	but if they had a gun to their head, they could complete nine.	但是如果他们有枪指着他们的头, 他们可以完成九。
1613	Well, then you're doing six.	好吧,那么你做六个。
1614	Again, this is crude calculations, right?	再说一遍,这是粗略的计算,对吧?
1615	But six, maybe seven, maybe cheating a little bit on that seventh repetition.	但六,也许七, 也许欺骗一点点 在第七次重复。
1616	If it's a run, and like for me on Sundays, typically there's a long, slow jog.	如果这是跑步,像我在星期天, 通常有一个漫长的慢跑。
1617	But the slow in that component is a little bit subjective.	但是这个部分的缓慢是有点主观的.
1618	So am I pushing a little bit harder than I'm comfortable	我推得比舒服还硬
1619	or am I hitting kind of a cruising pace?	还是我走在十字路口?
1620	So 85% of max intensity for me would be staying at cruising pace	因此,85%的最大强度对我来说 将保持曲折的步伐
1621	and occasionally bumping up the speed a little bit.	偶尔会提高速度
1622	But on all-out day, if it happens to be one,	但是,在一天之内, 如果它碰巧是一个,
1623	then it's long, quote, unquote, slow distance,	然后是长的,引文,不引文,慢的距离,
1624	but I'm trying to increase the speed of what I'm referring to as slow.	但我试图提高我所说的慢的速度。
1625	So again, this is all very subjective,	再说一遍,这都是主观的
1626	but we know on a given day whether or not we're pushing past our comfort zone or not.	但我们知道在某一天 我们是否在穿越舒适区
1627	And I'm not somebody who relies heavily on heart rate monitors and things like that.	我不是那种严重依赖心率显示器的人
1628	What I rely on is my consistency.	我所依赖的是一致性。
1629	This is the way that I've decided to stay in all-around shape for more than three decades.	这也是我决定30多年来 保持全方位的方式
1630	I feel like I'm in decent shape.	觉身正体.
1631	I'm not a great athlete.	我不是一个伟大的运动员。
1632	I'll never be the strongest person in the room	我永远不会是房间里最强壮的人
1633	or have the best endurance or the most speed or explosiveness,	或具有最好的耐力,或最快的速度或爆炸性,
1634	but I'm pretty sure I can keep up with most things pretty well.	但我很确定我可以跟得上大多数事情
1635	And I don't have pain and I feel very grateful to not have pain.	我没有痛苦,我很感激没有痛苦。
1636	And I think it's because I've adopted a stance of,	我认为是因为我采取了一种立场,
1637	I don't want to call it moderation, but of modulation.	我不想称之为温和,而是调制。
1638	Well, I appreciate all what you've said.	我很感激你所说的一切
1639	In my world, everyone has a back pain history.	在我的世界上,每个人都有背痛的历史。
1640	So it's always, it's the information that we gather from the assessment	因此,它总是, 它是我们收集的信息 从评估
1641	that guides our decision on how we're going to A, get them out of pain,	指导我们决定如何去A 让他们摆脱痛苦
1642	build some base resilience, which is tuning their body, strategic mobility, strategic stability.	建设一些基础抗御能力,即调整其体质,战略机动性,战略稳定性.
1643	Now, if one thing we haven't talked about is various types of pain and how yet that impacts	现在,如果我们没有谈一件事 是各种类型的痛苦 和如何仍然影响
1644	on how we're going to approach their programming for life.	关于我们如何对待 他们的编程生活。
1645	You did a podcast with somebody, I can't remember what their name was,	你和某个人做了播客 我不记得他们叫什么
1646	but it was a pain podcast.	但它是一个疼痛播客。
1647	And you were developing this idea that if the mechanism of their pain	而你正在发展这个想法 如果他们的疼痛机制
1648	was really part of the changed engram, they were traumatized at the time of the event,	真正成为了变化中的一部分 在事件发生时,他们受到了创伤
1649	or maybe it was a history of sexual abuse or whatever.	或者可能是性虐待史之类的
1650	But I can detect that person almost always, I'll start to put my hands on them to feel,	但我可以发现那个人 几乎总是, 我会开始把手放在他们身上 感觉,
1651	oh, is there any intelligence here?	这里有情报吗?
1652	And they recoil.	后坐着
1653	That's an abused person.	这是一个虐待的人。
1654	That's a very characteristic response.	这是一个非常典型的反应。
1655	So you start putting together some of these reactions and you know that there's	所以,你开始整理一些 这些反应 你知道有
1656	something deeper than an injury to a part of their spine.	比脊椎受伤还深
1657	Yeah, we had Dr. Sean Mackey.	是的 我们有肖恩·麦基医生
1658	That was it.	就这样
1659	Dr. Sean Mackey is our head of essentially the Pain Division at Stanford School of Medicine.	Sean Mackey博士是斯坦福医学院痛苦课的主任
1660	He's an MD and PhD, and he's a big proponent of the biopsychosocial model of pain,	他是医生和博士 他是痛苦的生物心理学模型的重要支持者
1661	which probably makes sense for us to discuss now.	这对我们来说也许有道理 现在讨论。
1662	As the name suggests, it incorporates psychological elements.	正如这个名字所暗示的,它包含了心理元素.
1663	It incorporates, of course, physiological elements.	当然,它包含了生理因素。
1664	And it points to, as I recall, seven or more paths to dealing with pain,	它指出,我记得,七条或更多 处理痛苦的途径,
1665	some of which include thoughts about one's emotional state, stress level, sleep.	其中一些包括思考一个人的情绪状态,压力水平,睡眠.
1666	I mean, all of these things clearly play a role in pain and rehabilitation from pain.	我的意思是,所有这些事情都明显地在痛苦和从痛苦中恢复的作用.
1667	Right.	对
1668	I love that podcast, by the way, because it's so consistent with what we found	我喜欢播客,顺便说一句, 因为它是如此符合我们发现的
1669	and what we do.	和我们做什么。
1670	If a person has, it was just a mechanical exceeding of their tipping point,	如果一个人有, 它只是一个机械 超过他们的临界点,
1671	and they now have some tissue damage, we address that by creating a strategy	他们现在有一些组织损伤, 我们通过制定策略来解决问题
1672	that they don't move or load in a way to stress that and we allow the injury to heal if we can.	如果可以的话 我们允许伤口愈合
1673	And we should talk about whether the disc adapts or you have to manage it.	我们应该谈谈光碟是适应还是你必须管理它。
1674	But that's another very interesting topic to get into.	但是,这是另一个非常有趣的话题 要进入。
1675	But nonetheless, we are tuning their body with strategic mobility and stability,	但是,我们正以战略机动性和稳定性来调整他们的身体,
1676	giving them core exercise, unleashing their hips and shoulders, et cetera.	给他们核心运动, 释放他们的臀部和肩膀等等。
1677	And we will have a reasonable level of success.	我们将取得合理的成功。
1678	And we know, by the way, what our success is, because uniquely we follow up with every patient	我们知道,顺便说一句,我们的成功是什么, 因为独特的我们跟随每一个病人
1679	we see to know if we were successful or not.	我们要知道我们是否成功
1680	But now we have that person, and I can think of many examples just to give a spectrum.	但是现在我们有了这个人,我可以想到很多例子来给出一个谱系。
1681	Perhaps the person was in a car accident.	也许这个人是车祸
1682	They survived, but the person beside them, who might have been their mother, died.	他们活了下来,但是他们身边的人, 可能是他们的母亲,死了。
1683	So now they're carrying a hell of a lot of emotional trauma, guilt, trauma.	所以现在他们承受着很多的情感创伤,内疚,创伤.
1684	Maybe they nodded off at the time of the accident they were driving.	也许他们在事故发生时点头了
1685	Tremendous psychological stress.	巨大的心理压力。
1686	Maybe they were sexually abused or whatever.	也许他们受到性虐待什么的。
1687	That rewires their brain.	那会让他们的大脑重生
1688	So now they come in and the pain pattern doesn't fit.	所以现在他们进来了 疼痛模式并不适合。
1689	We do physical stressing of their various tissues.	我们做身体压力 他们的各种组织。
1690	And the reactions, they change.	反应会改变
1691	They're variable.	他们是可变的。
1692	They're not what they should be.	他们不是他们应该做的。
1693	The way that their brain perceives the pain has been rewired.	他们的大脑对疼痛的感知方式被重新连接.
1694	If we give them the traditional approach of giving them more fitness and ability, it won't work.	如果我们给他们传统的方法,让他们更适合身体和能力,那就行不通了.
1695	We can't break through that maladaptive response.	我们不能突破这种不适应的反应。
1696	We completely change.	我们完全改变。
1697	Now it might be just to desensitize them.	现在可能只是让他们不敏感。
1698	You'll laugh at this.	你会笑的
1699	We might get a feather and brush it over their back and say, oh, yeah, that triggers my pain.	我们可能得到一个羽毛 刷在他们的背上 说,哦,是的,这触发了我的痛苦。
1700	Really?	真的吗?
1701	Yes.	对
1702	Oh, and now I'm getting a headache.	哦,现在我头痛。
1703	Okay.	摆
1704	So we have to come up with what can they do without triggering that maladaptive response?	因此,我们必须想出他们能做些什么而不触发这种不适应的反应?
1705	And it might be that.	这可能是。
1706	Simply the most simple of movements where the afferent and efference,	仅仅是最简单的运动 在那里,发人深省的,
1707	all the information going into that engram, which is formally triggering pain,	所有的信息进入这个表, 这正式触发疼痛,
1708	we now figure out what it is that doesn't trigger pain	我们现在想清楚是什么不会引发痛苦
1709	and then slowly desensitize it with repetition, never triggering pain.	然后慢慢地去敏化它 重复, 从来没有触发疼痛。
1710	And then we expand that repertoire.	然后,我们扩展了这个系列。
1711	So you've heard of fibromyalgia, which is a little bit of a catch-all term,	所以,你听说过纤维球菌, 这是一个有点 全面术语,
1712	but a flashing light surprising someone.	但闪闪发光让人吃惊
1713	They're walking down the street and someone comes out of a shop and surprises them somehow,	他们走在街上 有人从店里出来 不知怎么地给他们惊喜
1714	and that triggers off this massive pain response.	这引发了 巨大的疼痛反应。
1715	We do that with very gentle love, doing the things that doesn't cause pain	我们用很温柔的爱来做那些不会造成痛苦的事
1716	and try and slowly expand that engram into a pain-free one.	并尝试慢慢地将这个包 扩展成一个无痛的包。
1717	There are those in what's called work hardening.	在所谓的工作硬化。
1718	It's usually funded by insurance companies.	通常由保险公司出资.
1719	So if you have intransigent back pain, we are now going to get you to do your job.	所以如果你背部疼痛不屈不挠 我们现在会让你做好你的工作
1720	We start out with an hour a day.	我們從每天一個小時開始
1721	You're a bricklayer, you're going to lay bricks for an hour.	你是一个砖匠, 你要去铺砖一个小时。
1722	Tomorrow you're going to lay for an hour and a half.	明天你会躺一个半小时
1723	And occasionally they have some success or they have some really miserable failures.	偶尔他们也有一些成功 或者他们有一些非常悲惨的失败。
1724	And the person says, I cannot do another day of bricklaying for four hours,	那个人说,我不能再做一天 砖砌四小时,
1725	even though it's only a portion of my job.	虽然这只是我工作的一部分。
1726	And so now they get kicked out of the program because they're called a non-compliant.	所以现在他们被开除了 因为他们被称作不合规
1727	In other words, there's something psychological wrong with them and they're shattered.	换句话说,他们有些心理问题,被粉碎了.
1728	Those are the people we see.	我们见到的就是这些人。
1729	So these are, you know, talk about the biopsychosocial approach.	所以这些是,你知道的, 谈论生物心理学的方法。
1730	I know I get labeled sometimes as the biomechanist and I ignore all the psychosocial,	我知道我有时被贴上生物机械师的标签 我忽略了所有的心理心理,
1731	but these are people who've never read our work and they don't know it.	但这些人从来没有读过我们的工作 他们不知道。
1732	I really appreciate you bringing this because I'm not often asked this perspective.	我很感激你带这个来 因为我不常问这个观点
1733	But again, I know with your background, you'll appreciate all of this.	但我还是知道你的背景 你会很感激的
1734	Yeah, surely the, you know, the nervous system is involved in generating movement	是啊,当然,你知道,神经系统 参与产生运动
1735	and feedback from the muscles and proprioception.	以及肌肉和自主的反馈
1736	And as you're describing, the nervous system creates our sense of pain.	正如你所描述的,神经系统 创造了我们的痛苦感。
1737	There's an emotional component to it, as Dr. Mackey pointed out and as you're reinforcing.	正如Mackey博士指出的,还有你正在强化的,它有一个情感成分.
1738	And the neural circuits that control, quote unquote, pain or give rise to pain,	神经电路能控制 引出 疼痛或引起疼痛
1739	involve the confluence of all of these things at some level.	涉及所有这些事物在某种程度上的交汇。
1740	And I appreciate that you're willing to go into this biopsychosocial model of pain	我很感激你愿意加入这个 痛苦的生物心理社会模式
1741	and acknowledge it because I think all too often in this space of biomechanics and pain	并承认它,因为我经常认为 在这个生物力学和痛苦的空间
1742	and back pain in particular, people, you in some cases get labeled as	特别是背痛,人们, 在某些情况下,你被贴上标签
1743	only subscribing to one particular pattern of remedy or one particular framework.	只接受一种特定的补救模式或一种特定的框架。
1744	And that's simply not true.	这完全不是事实。
1745	It's just not true.	这不是真的
1746	In fact, I'll go so far as to say that that's actually a reflection of other people placing	事实上,我会说,这其实是 反映其他人放置
1747	a singular lens on you and your work, as opposed to your work having a singular lens.	你和你的作品上的单镜头, 相对于你的作品有一个单镜头。
1748	I know that you look at things through the rather complex prism that is back pain and	我知道,你通过 相当复杂的棱镜来看待事物 背痛和
1749	back rehabilitation.	背部修复。
1750	So thank you for touching into the biopsychosocial model.	所以,谢谢你 接触生物心理学模型。
1751	We'll put a link in the show note captions to that episode with Dr. Mackey because he	我们会在节目的注解标题里 和麦基博士一起
1752	went into this in some depth.	深入到这个深处
1753	And so it is the case that we've covered that model in	因此,我们把模型覆盖在
1754	pretty extensive detail.	相当详细。
1755	There's something that you said to me once that I really want	有件事你曾经对我说过 我真的很想
1756	to make sure we highlight, which is that people who embark on a particular style of training,	确保我们强调,即那些开始某种特殊训练方式的人,
1757	not just sport selection, but style of training, like resistance training with	不仅是体育选择,还有训练的风格 比如抵抗训练
1758	heavier weights versus endurance training, running longer distances or swimming longer	较重的重量与耐力训练,运行距离更长或游泳时间更长
1759	distances, will sometimes cultivate a certain, what should we call it, personality style or	距离,有时会培养出一定的, 我们应该称之为什么, 个性风格或
1760	reactivity style that is probably independent of who they started off as.	反应风格 可能独立于他们开始的是谁。
1761	I mean, you can	我是说,你可以
1762	never separate these things completely.	从来没有完全分开这些东西。
1763	I mean, we could argue people who have a lot of	我的意思是,我们可以辩论的人 谁有很多
1764	mental endurance pick endurance sports or people that are rather ballistic in their	精神耐力 选择耐力运动 或相当有弹性的人
1765	personality.	个性。
1766	Here I'm playing psychologist, pick sports with a lot of speed and ballistic	在这里,我扮演心理学家,选择运动 速度和弹道
1767	motion involved.	涉及动议。
1768	But perhaps the reverse is also true that the more we engage in activities for	但情况可能正好相反,我们参与活动越多。
1769	which the nervous system is required to generate a particular pattern of movement, like ballistic	神经系统是产生特定运动模式所需的,如弹道
1770	movement or endurance or strength, that we exacerbate certain aspects of our mental self,	运动或耐力或力量, 我们加剧我们 精神自我的某些方面,
1771	our emotional self as well.	我们的情感也一样。
1772	I realize this is not the stuff of detailed peer-reviewed studies	我知道这不是经过同行评审的详细研究
1773	necessarily, or at least I'm not aware of them.	肯定的,至少我不知道他们。
1774	But in your experience, working with a variety	但以你的经验,与各种各样的工作
1775	of different people from the general population who engage in different activities, as well as	参加不同活动的普通人口中不同人群,以及
1776	athletes who engage in very different activities, and let's keep in mind the discussion we had	参加非常不同活动的运动员 记住我们的讨论
1777	earlier about dog breeds, they are selected for not just based on physical phenotype and movement,	早期关于狗的品种,它们被选中 不仅仅是基于物理的 苯基和运动,
1778	but also personality type, temperament.	还有个性类型 脾气
1779	What sort of broad correlations have you observed	你观察到什么广义的关联
1780	in, say, endurance runners?	在,比如说,耐力跑者?
1781	Do they have more mental endurance for other activities versus, say,	他们对其它活动有更大的耐力吗?
1782	strength athletes or sprinters?	强力运动员还是短跑运动员?
1783	Do they tend to have less but tend to excel in other domains	它们往往较少,但在其他领域却比较出色
1784	of their mental life?	他们的精神生活?
1785	You're right in that I haven't seen good science to back up this whole	你说得对,我还没有看到 良好的科学支撑这一切
1786	issue.	问题。
1787	But after working with people for 40 years and seeing the extremes of the phenotype,	但是在和人合作了40年之后 看到了这个现象的极端
1788	I do have some opinions on this.	我对此有一些看法。
1789	And it comes from coaching.	和它来自教练。
1790	So if you take an athlete who has,	所以,如果你带一个运动员 谁有,
1791	by nature, they're very explosive neurologically, they're quick, they're explosive, but they can't	自然而然,它们在神经学上非常具有爆炸性,速度很快,具有爆炸性,但不能
1792	do it for very long.	做它很长。
1793	It's almost, and I hate using this label, but it's just a way to describe it.	差不多了,我讨厌用这个标签,但这只是一种描述的方法.
1794	They have attention deficit.	他们缺乏注意力。
1795	Now, I've been told I have this.	现在,我被告知我有这个。
1796	Every high school teacher would have	每个高中老师都会有
1797	told you, yeah, Miguel, his attention deficit is, now, maybe it was just I wasn't interested in what	告诉你,是的,米格尔, 他的注意力不足, 现在,也许它只是我不感兴趣什么
1798	they were talking about.	他们正在谈论。
1799	My brain was thinking about something else.	我的大脑在想别的事情
1800	But I think I do have a	但我认为我有
1801	certain degree of attention deficits.	一定程度的关注不足。
1802	If someone's not holding my attention, I'm thinking of something	如果有人不让我注意,我在想一些事情
1803	that's more important.	这更重要
1804	The more explosive the athlete is, the shorter the time you have to	运动员的爆炸性越强,时间就越短
1805	coach them, that they're present with you.	指导他们,他们和你在一起。
1806	The less explosive they are, the more time you have	炸药越少,时间就越多
1807	to coach them.	教他们
1808	So I will say that.	所以我会这样说。
1809	I find that really interesting.	我觉得这很有趣
1810	And I can think of a number	我能想到一个数字
1811	of self-experiments that I'd like to embark on, including more endurance training at particular	我想开始的自我体验 包括更多的耐力训练
1812	times of year and seeing how that correlates with mental focus and endurance for, say, writing or	时间,并看到这如何与精神焦点和耐力的关系,例如,写作或
1813	preparing podcasts, things of that sort.	准备播客之类的东西
1814	But of course, now that I have some sense of what	但当然,现在我有些感觉
1815	the answer could be, I'd be biasing the outcomes.	答案可能是, 我会偏见结果。
1816	But if it's a self-experiment and the goal is	但如果是自我体验,目标就是
1817	simply to shift one's mental life or behavior, then I don't know that it matters that much.	只是改变一个人的 精神生活或行为, 那么我不知道 这很重要。
1818	Can I go with a little anecdote there that you may appreciate?	我能说点你欣赏的传闻吗?
1819	I'll get a call from a coach, say an NBA coach, and it'll be with their medical staff.	我会接到一个教练的电话,说一个NBA教练, 和他们的医务人员。
1820	And they'll	他们会
1821	say, we have this player.	说,我们有这个玩家。
1822	They play 18 minutes a game.	他们每场比赛18分钟.
1823	Can you help?	你能帮忙吗?
1824	And they have a back pain	他们背痛
1825	history.	历史
1826	Could you help us to get them to play 27 minutes a game?	你能帮我们让他们玩27分钟的比赛吗?
1827	And then I'll investigate and	然后我会调查
1828	understand the player.	懂那个玩家
1829	And then I may ask a question to the coach, what puts paying	然后,我可以问一个问题 教练,什么使支付
1830	bums in the seats in the stadium?	在体育场的座位上的流浪汉?
1831	And they'll say, well, what do you mean?	他们会说,好吧,你是什么意思?
1832	And I said, well,	我说,嗯,
1833	it's that player that we're talking about.	我们说的是那个玩家
1834	That player is magical for the 18 minutes that they	那个玩家在他们18分钟的时间内是神奇的
1835	play because they're sparky, they're explosive.	因为他们是火花,他们是爆炸性。
1836	If we train them and they have a plastic physiology	如果我们训练他们, 他们有一个塑料生理学
1837	and neurology that we can train so that they can last 27 minutes, you realize that you're trading	神经学,我们可以训练 这样他们可以持续27分钟, 你意识到你在交易
1838	off the explosiveness.	远离爆炸性。
1839	You cannot have a really high VO2 max and be maximally explosive.	你不能有一个真正的VO2最大 并且是最大的爆炸。
1840	They're	他们是
1841	competing mechanisms.	竞争机制。
1842	One's a fast twitch mechanism for speed and explosiveness and the other one is	一种是速度和爆炸性的快速抽搐机制 另一个是
1843	an endurable physiology and you trade one for the other.	一个耐久的生理学 你用一个交换另一个
1844	So do you really want to compromise	你真的想妥协吗?
1845	that explosiveness?	爆炸性吗?
1846	And you see this when you're on a team getting a combat athlete ready.	当你在队伍中准备一个战斗运动员的时候,你就会看到这一点。
1847	If they	如果他们
1848	are neurologically explosive, you design the fight and the training that they pretty much have to	神经爆炸,你设计战斗 和训练 他们几乎必须
1849	win in the first round.	在第一轮中获胜。
1850	And if they don't win in the first round, they're going to gas out.	如果在第一轮比赛中他们不赢,他们就会被毒气扑灭.
1851	And the person who is preparing to compete against them is training to survive the first round	而准备和他们竞争的人 是训练在第一轮生存
1852	and then come on in the second.	然后在第二时间来。
1853	So they're training endurance.	他们正在训练耐力
1854	To compare those two different	来比较这两个不同的
1855	athletes from a psychological point of view and if you do it enough, I think you'll come to agree	运动员从心理角度来说 如果你做得够的话 我想你会同意的
1856	with me and you will notice that there is how you coach them.	和我在一起,你会发现,你是如何训练他们的。
1857	It has to be in short consumable bites	一定是在短暂的消耗性咬伤中
1858	and it's not that they're any more or less intelligent.	也不是说他们聪明得多
1859	They get it, but you have to be	他们知道,但你必须
1860	on cue and choose your words, be efficient.	在提示中选择您的单词,要高效。
1861	Do you see what I mean?	明白我的意思了吗?
1862	The coaching style	教练风格
1863	changes quite a bit.	变化很大。
1864	Do you think that if somebody has pain that they should have the capacity both	你觉得如果有人有痛苦 他们应该有两种能力
1865	to like lean into and push into the pain, not exacerbate it, but to sit with it and feel it	喜欢倾斜和推向痛苦, 不加剧它,而是坐在一起,感受它
1866	as opposed to just avoiding it?	而不是仅仅避免它?
1867	How should people think about their own pain and how to work with	人们应该如何思考 自己的痛苦和如何工作
1868	it?	是吗?
1869	That's the reason I'm asking.	故问之.
1870	Right.	对
1871	It depends and it's a dance.	这取决于它是一个舞蹈。
1872	So I can give you	所以我可以给你
1873	some examples.	一些例子。
1874	One chapter in my back mechanic book is called, well, it's about surgery and	我后面的一本技工书中有一章叫做"手术"
1875	should you have surgery?	你应该做手术吗?
1876	We did this because as you know, in our experimental clinic at the	我们这样做是因为,你知道, 在我们的实验诊所里,
1877	university, we followed up with every patient we ever saw.	大学,我们跟踪了所有我们见过的病人。
1878	We would assess them and then we	我们会评估他们 然后我们
1879	would subcategorize them into different bins.	把它们细分为不同的垃圾箱
1880	If a person was told you've tried everything,	如果有人听说你试过一切
1881	you've been to the chiropractor, you've been to the physical therapist, the osteopath,	你去过按摩师, 你去过物理治疗师,
1882	you've had a surgical consult, you've been to the psychologist, et cetera, and you failed every	你接受过外科医生的诊疗, 你去过心理学家那里,等等, 你都失败了
1883	single one of them.	其中一个
1884	So basically you've been conditioned to fail.	基本上你被限制在失败的状态下
1885	We tried a process called	我们尝试了一个叫做
1886	virtual surgery.	虚拟手术。
1887	So I'm defining the group now.	所以我现在就在定义这个团体。
1888	You've tried everything and you've been told the	你尝试了一切,你被告知
1889	last thing for you is surgery.	最后一件事是手术
1890	That's the subcategory of people that we're now going to	这就是我们现在要去的亚类人
1891	talk about.	谈谈
1892	And I'll say, fine, you can go and roll the dice and have surgery.	我会说,好吧,你可以去 滚骰子并做手术。
1893	Most of them don't	他们大多不会
1894	want it, obviously.	当然想要
1895	And I'll say, but what we're going to do is try virtual surgery.	我会说,但我们要做的是尝试虚拟手术。
1896	And I make a	我做一个
1897	bit of a production out of it.	有点出产。
1898	I anoint them like a knight.	我像骑士一样给他们施膏
1899	I touch them on the shoulder and I say,	我摸到他们的肩膀,我说,
1900	that's your surgery.	那是你的手术
1901	And I'm looking into their eyes and now I give them one of these.	我看着他们的眼睛,现在我给他们一个。
1902	We're	我们是
1903	looking into each other's soul now.	互相调查对方的灵魂
1904	You've had surgery.	你做了手术
1905	You're going to behave like you've had	你会表现得像曾经一样
1906	surgery.	手术。
1907	Tomorrow, your first post-surgical recovery day, you're going to lay in bed, relax,	明天,你的第一个手术后康复日, 你会躺在床上,放松,
1908	get up for a pee every two or three hours, have short little shuffles.	每两三个小时就起床撒尿,小洗手。
1909	The next day we'll add a	第二天我们再加一个
1910	post-surgical recovery program, a really good one.	手术后恢复计划 非常好
1911	And then we start tuning the body strategically,	然后我们开始从战略角度调整身体
1912	stability, mobility, eventually adding a little bit of endurance long before strength	稳定,机动,最终增加一点耐力 远在强度之前
1913	and then getting the movement patterns, et cetera.	然后得到运动模式,等等。
1914	If the person was an exercise addict as well,	如果这个人也是运动上瘾者
1915	so you can imagine the person who has the personality that you're describing.	这样你就能想象出你所描述的人格
1916	They tell me in the interview, you know, I have to ride the elliptical for 40 minutes every day	他们在采访中告诉我,你知道, 我每天要骑椭圆形40分钟
1917	because if I don't, I'm going to murder my kids and my husband because that's my stress relief.	因为如果我不这样做, 我会杀了我的孩子和我丈夫 因为那是我的压力缓解。
1918	Not literally, but that's what they'll say is painting the picture.	不是字面意思,但他们会说,这就是画画。
1919	Give that person the treadmill or exercise.	给那个人跑步机或运动。
1920	Okay.	摆
1921	So they've won that negotiation with every previous clinician.	所以他们赢得了和前临床医生的谈判
1922	Well,	那个
1923	they're not going to win it with me because all I care about is outcome.	他们不会和我一起赢 因为我只关心结果
1924	My job is to get them better by whatever means.	我的工作是用任何手段让他们好起来
1925	So I have to tame that.	所以我必须驯服它。
1926	Surgery works in a lot of cases because it's forced rest.	外科手术在很多情况下是有效的,因为它是被迫休息的.
1927	Surgery for that exercise addict forced them to have rest and allowed them to desensitize.	这场运动的外科手术迫使他们休息,并让他们失去敏感性。
1928	So we fake it and we do it.	所以,我们假装它,我们这样做。
1929	Now for the evidence, we followed up with every patient and in a two-year	现在有证据,我们跟每个病人一起 两年后
1930	follow-up, 95% of those people who avoided surgery but did the virtual surgery were glad that they did.	百分之九十五的人避免了手术,
1931	Yeah, that answers the question.	是啊,这回答了问题。
1932	It's follow the advice of the clinician.	乃听诊师劝.
1933	And it gets back to this issue of predisposition to move a certain way to therefore avoid other	它又回到了这个倾向性的问题,即采取某种方式来避免其他
1934	forms of movement to engage in certain activities but not other activities.	(b) 从事某些活动但不从事其他活动的运动形式。
1935	I realize that I'll get	我意识到我会得到
1936	in trouble if I say, you know, 70% of the training that we do should be in line with our predisposition	麻烦了,如果我说,你知道, 70%的训练,我们应该 符合我们的倾向
1937	and 30% should be countercurrent to that.	30%应该与此相反。
1938	But I'm kind of veering towards numbers more or less like	但我有点喜欢数字
1939	that, right?	是吗?
1940	I mean, we know for instance in the machine learning algorithms that relate to learning	我的意思是,我们知道 比如在机器学习算法 关于学习
1941	in the nervous system that a rough, this is a rough estimate of difficulty should be about	在神经系统,粗略的, 这是一个粗略的估计 困难应该是关于
1942	15% of questions or challenges.	15%的问题或挑战。
1943	So these could be cognitive challenges or physical challenges	所以这些可能是认知挑战或物理挑战
1944	should lead to failures, non-injurious failures.	应导致失败、无害的失败。
1945	Getting the answer wrong about 15% of the time	大约15%的时间得到错误的答案
1946	tends to optimize learning across a number of different domains.	倾向于优化跨越多个不同领域的学习.
1947	Okay, like is that true for	好吧,这是真的
1948	everything?	所有的东西?
1949	Is it true for language, math, dance?	在语言,数学,舞蹈方面是真的吗?
1950	No, but it's true for a lot of things.	不,但很多事情都是这样
1951	That's an argument that's used a lot.	此论多用.
1952	However, as I said, I've done the work and I've done the	然而,正如我所说,我已经完成了工作,完成了工作。
1953	follow-up and I have an opinion for a reason.	后续行动,我有一个理由。
1954	We start out by giving them the tools to not have	我们从给他们工具开始
1955	pain.	伤痛。
1956	From a physical point of view, that's really important.	从物理角度来看,这很重要。
1957	From a psychological point of view,	从心理角度来看
1958	we've just empowered that person.	我们刚刚赋予了那个人权力
1959	They are now in control because they never had the tools.	他们现在掌握了一切,因为他们没有工具。
1960	A级,
1961	they didn't understand what the real mechanism of pain was, so they had no strategy to down-regulate	他们不明白什么是真正的痛苦机制, 所以他们没有策略 降低调节
1962	if I'm a neuroscientist or to desensitize it.	如果我是神经科学家 或使其不敏感。
1963	But now they know with some precision what the moves,	但现在他们精准地知道这些动作
1964	the loads, the activities are that cause their pain.	负载, 活动引起他们的痛苦。
1965	They know the counterpoints,	他们知道反点
1966	what actually are beneficial for their pain, and they begin this life of having as little pain	对他们的痛苦有实际好处 他们开始过着没有痛苦的生活
1967	as possible.	尽可能。
1968	Now I go back to the tipping point and all systems need stress.	现在我回到临界点 所有系统都需要压力
1969	But in the beginning,	但从一开始
1970	we cannot cross the tipping point, and that's really the essence of your question.	我们无法跨越临界点 这才是你问题的实质
1971	When do we start pushing them now to allow a little bit of pain?	我们什么时候开始催促他们 允许一点点痛苦?
1972	Some people start it way	有些人开始它的方式
1973	too early.	来得太早了
1974	We do not.	我们没有。
1975	We know where that tipping point is and we keep building the training	我们知道临界点在哪里 我们继续训练
1976	capacity of being pain-free until we have a margin of safety.	能够保持无痛,直到我们有安全的余地。
1977	Now it's that margin of safety that	现在正是安全范围
1978	we start to play with.	我们开始玩。
1979	Can we expand the volume of training and get them ready to go back to work	我们能不能扩大训练范围 让他们准备好回去工作
1980	or to go back to their sport, or maybe they just want to play recreational golf?	或回到他们的运动, 或也许他们只是想打 休闲高尔夫球?
1981	We've	我们已经
1982	talked about that.	说到这个
1983	Eventually, we're going to go to the point where we're butting up against the	最终,我们要去 达到的地步,我们正向着
1984	tipping point now.	现在切入点。
1985	Now we have another conversation.	现在我们有另一个谈话。
1986	Remember what the goal is.	记住目标是什么
1987	How important is it for you to set a personal past in deadlift or to play 18 holes of golf	确定个人的行踪或打18洞高尔夫对你有多么重要
1988	five days a week?	一周五天吗?
1989	Would you settle for three?	三个可以吗?
1990	Now they've had a year of no pain.	现在,他们已经度过了一年 没有痛苦。
1991	Their life	他们的生活
1992	has changed.	已经改变。
1993	They're mentally in a different place.	他们精神上处于不同的地方。
1994	They have their answer and they converged	他们有他们的答案 他们聚集
1995	on it themselves.	在它本身。
1996	I'm not 18.	我不是18岁。
1997	I'm 55 years of age.	享年55岁.
1998	I've got two young grandkids.	我有两个年轻的孙子。
1999	I'm looking	我在寻找
2000	forward to playing golf with them when I'm 75.	我75岁时就和他们打高尔夫
2001	Do you see how when we bring them through that way,	你知道当我们让他们通过这种方式,
2002	accepting a certain amount of pain, that's more of a younger person's outlook.	接受一定的疼痛, 这更是一个年轻人的展望。
2003	There are still	还有呢
2004	some warriors left.	一些战士离开了。
2005	A lot of us soften up as we get older.	随着年龄的增长,我们很多人会软化。
2006	I just think of my own journey.	我只是想到我自己的旅程。
2007	I trained heavy as a kid.	我小时候就受过重训练
2008	I remember my dad saying, why are you doing this?	我记得我爸说 你为什么要这么做?
2009	You're really	你真的是这样
2010	shortening your athletic career.	缩短你的运动生涯。
2011	Not that I had one.	不是说我有一个。
2012	He was right.	他说的对
2013	Now my training has totally	现在,我的训练完全
2014	changed.	已更改。
2015	As you know, I have no pain.	你知道,我没有痛苦。
2016	I'm still fairly physical.	我身体上还是很正常的
2017	You're in great shape at 67.	你67岁时表现很好
2018	Just remarkable shape.	外形不错
2019	For those listening and not watching,	对于倾听而不倾听的人,
2020	I encourage you to take a look at the top card or the YouTube video.	我鼓励你看看顶级卡片或YouTube视频。
2021	Stu moves around great.	斯图走得很动
2022	Your posture is great.	你的姿势很好
2023	You're in awesome shape for any age, much less 67.	你的身体在任何年龄都好, 少了67岁。
2024	That's a testament	这是遗嘱
2025	to your methods.	对你的方法。
2026	The point was, it's okay to push when you're younger.	重点是,当你年轻的时候可以推
2027	You don't have the	你没有
2028	capacity to push now.	现在有能力推动。
2029	If I go into pain, I'm in pain for a few days, not an hour.	如果我感到痛苦,我会痛苦几天,而不是一个小时。
2030	Because you're cautious.	因为你很谨慎
2031	Yeah.	对
2032	Older people will get to that point.	老年人会说到这一点。
2033	I'd like to ask you about McGill's Big Three.	我想问你麦吉尔的"大三"
2034	I know that, again, you loathe to impart	我知道,再次,你讨厌传授
2035	generalizations on people, but at some point you realize that people need something to do,	但有时你意识到人们需要做点什么
2036	to work with in order to try and, quote unquote, pain-proof their back or reinforce their back.	与他人合作,尝试 并用不言自明的话说 防止疼痛的背部或强化背部
2037	We did a video that included the Big Three.	我们做了一个视频 包括大三。
2038	We'll provide a link to those in the show note	我们将提供一个链接 与在节目说明
2039	captions where I perform the Big Three, probably not perfectly, admittedly.	我表演"大三"的剧本 可能不完美
2040	I should have invited	我应该邀请的
2041	you to critique my form.	你来批评我的形式。
2042	We can always shoot another one of those.	我们总能再拍一次
2043	I think it captures the	我认为它捕捉到
2044	Big Three well enough.	大块 三个好。
2045	The bird dog, the roll up and the side plank, designed to build strength	鸟犬,卷起和侧板, 设计建立力量
2046	and stability around the spine and to stave off back pain or, in some cases, rehabilitate back pain.	以及脊椎周围的稳定 并保持背部疼痛 或在某些情况下恢复背部疼痛
2047	An enormous number of people wrote to us and commented how much the Big Three have helped them.	很多人写信给我们,评论"大三军"帮助他们多少.
2048	I just want to make sure that it's clear that despite the fact that you are appropriately	我只想确认清楚,尽管你很合适
2049	reluctant to say that the Big Three is the solution to everything in terms of back pain	不愿说"大三号"是解决背痛的办法
2050	for everyone, they have helped a large, large number of people avoid and, in some cases,	对于每个人来说,他们帮助了大批人避免,在某些情况下,
2051	rehabilitate back pain.	恢复了背痛。
2052	If you were to add a fourth exercise to the Big Three, what would it be?	如果你要在"大三"中增加第四个练习,那会是什么?
2053	It depends on the assessment.	这取决于评估。
2054	Let's say somebody has a willowy spine and they want more spine stability.	假设有人有一根柳条的脊椎 他们想要更多的脊椎稳定。
2055	They want to be able	他们想要有能力
2056	to generate more spine rigidity for whatever purpose.	产生更多的脊椎硬化 任何目的。
2057	What are their pain triggers?	他们的疼痛触发器是什么?
2058	They have a lower back pain that's unilateral.	他们背部的疼痛是单方面的
2059	When they sit too long and then stand up,	当他们坐太久,然后站起来的时候,
2060	it feels like that side is locked up and there's some pain shooting down the leg.	感觉那一边被锁住了 腿上有些疼痛
2061	Okay.	摆
2062	They've got mechanical back pain.	他们有机械背痛。
2063	They've got neurological involvement.	他们有神经系统参与
2064	If it's shooting down the leg, how old are they?	如果它击落了腿, 他们多大了?
2065	Early 50s, maybe in their 40s or older.	50多岁,也许40多岁
2066	It's a big range.	大范围.
2067	Okay.	摆
2068	They will have some discogenic disorder.	他们可能会有失常症
2069	There's a disorder of the joint	关节有问题
2070	and it will be causing the nerve to react in such a way.	这会让神经有这种反应
2071	And when they walk a bit, 10, 15 minutes, they tend to feel better.	而当他们走一点,10,15分钟, 他们往往感觉更好。
2072	Ah, okay.	啊,还好。
2073	So they have a younger spine because discogenic disorders are more common among	因此,他们的脊椎较年轻,因为Discogenic障碍更常见于
2074	younger people and sitting is the causative pathway.	年轻人和坐着是原因
2075	Going for a walk is the relieving	散步就是解脱
2076	pathway, but that will switch over when they get older.	路径,但当他们长大了,那会改变。
2077	Is that right?	是吗?
2078	Yeah.	对
2079	Sitting becomes the relief and walking then becomes the exacerbator of their pain.	坐着就成了解脱 走路就成了他们痛苦的加剧者
2080	Okay.	摆
2081	Well, again, I need to know with some precision what the pathway is, but if they	再说一次,我需要精确地知道 路径是什么,但如果他们
2082	have neurological parts, I need to know why.	我需要知道为什么
2083	What makes them worse?	什么让他们更糟?
2084	So I might have them	所以,我可能有他们
2085	sit upright in a chair, grab the seat pan of the chair and pull up.	坐在椅子上,拿起椅子上的座盘,拉起来。
2086	I'm adding compression.	我加压缩。
2087	Does that cause more nerve radiation?	这是否会引起更多的神经辐射?
2088	If it does, they've got a little bit of	如果有,他们有一点点
2089	compression and tolerance.	压缩与宽容.
2090	Okay.	摆
2091	So now I have to choose an exercise that is not compressive	所以,现在我必须选择 一个不压缩的练习
2092	by nature.	自然而然地,
2093	If I move the nerve, so if I extend their leg at the same time, ask them to look	如果我动了神经,所以如果我同时延长他们的腿, 让他们看看
2094	up, it releases the whole spinal cord and all the nerve roots from above and it pulls	它从上面释放整个脊髓和所有的神经根 并拉动
2095	it from below.	从下面。
2096	In other words, it flosses it through.	换句话说,它把它擦过
2097	If that causes pain as they're	如果那会给他们带来痛苦
2098	doing it, they've got nerve friction.	这样做,他们有神经摩擦。
2099	If they do it and it's tensile tension,	如果他们这样做,这是抗拉强度,
2100	then it's nerve tension.	然后是神经紧张
2101	So these are very different mechanisms of their pain and they	因此,这些是非常不同的机制 他们的痛苦和它们
2102	require different approaches.	需要采取不同的做法。
2103	So do you see why I'm still hedging on that next exercise?	所以,你明白我为什么还在 套在下一次练习?
2104	It might be mobilizing the nerve.	也许是在鼓动神经
2105	It might be giving them more thoracic spine extension	可能会给他们更多的胸骨脊椎扩张
2106	through a thoracic and now they've taken the load off when they sit and stand.	穿过胸腔 现在他们坐着站着把负载卸下来了
2107	So you can imagine	这样你就能想象
2108	standing, you can palpate your erector spinae muscles and they might be relaxed.	站着,你可以把脊椎肌肉伸展 并且可以放松
2109	You poke	你插针
2110	your chin and those muscles come on.	你的下巴和肌肉都出来了
2111	But the cramp was on one side and if it was muscular,	但是抽筋是在一边 如果它是肌肉,
2112	that's probably not related to this.	可能和这件事无关
2113	That's still a very discogenic sign.	这还是个非常不适的标志.
2114	There's a bulge	有个大块头
2115	there.	这里
2116	There's something off that's mechanical that we will determine.	有些东西是机械的 我们会决定的
2117	I might just say,	我可能会说,
2118	walk more, but not in a single dose.	步行多一点,但不能一剂。
2119	And again, I've described all of this in Back Mechanic.	再说一遍,我在《后力学》里描述了这一切。
2120	Instead of walking an hour in one dose, have three 20-minute walks.	而不是在一个剂量中步行一小时, 有三个20分钟的步行。
2121	Walking for an hour	走路一个小时
2122	increased the risk of getting pain.	增加了痛苦的风险。
2123	Walking for 20 minutes guaranteed you have no pain.	步行20分钟保证你没有痛苦。
2124	So do it in three doses.	故用三剂.
2125	You've just guaranteed success.	你只是保证成功。
2126	So I might add another exercise,	我还可以再做一次练习
2127	but I might program it very strategically as well.	但我可能也会非常有策略地编程
2128	What are your thoughts on inversion tables and	你对反演表有什么想法?
2129	anti-gravity boots and things to deload the spine?	反重力靴和东西 卸下脊椎?
2130	Right.	对
2131	Well, again, if you follow our work,	再说一遍 如果你跟着我们的工作
2132	we do deloading of the spine through traction.	我们通过牵引力卸下脊椎
2133	It's usually applied by one of our trained	通常由训练有素的人应用
2134	clinicians.	临床医生
2135	And the reason for that is let's take that younger person again, as you just described,	原因就是让我们再次抓住那个年轻人 正如你刚才描述的
2136	maybe laying on their tummy.	也许躺在他们的肚子上。
2137	As they exhale, they allow the low back to sink into the table,	当他们呼气时,他们允许低的背部沉入桌子,
2138	increasing the lordosis, which is we measured this in the lab.	在实验室里我们测到的
2139	If they have a posterior disc	如果他们有后碟
2140	bulge with an open fissure, which is probably one of the more common ones, that maneuver	用开阔的裂缝猛增 可能是比较常见的裂缝之一
2141	vacuums in the disc bulge.	圆盘凸起的真空
2142	If that immediately reduces the pain down their leg, I would say,	如果这能立即减轻他们腿下的痛苦 我会说
2143	lay prone and have someone pull on your legs along the plane of the table, five or six pounds per	{\fn华文楷体\fs20\bord1\shad1\1cHE0E0E0\2cH000000}讓一個人在桌子上拉著你的腿 每個五、六磅
2144	leg.	脚。
2145	Now the next person comes in and say, oh, that hurts.	现在下一个人进来 说,哦,那很痛。
2146	Well, now we play what we call jazz.	现在我们玩我们所谓的爵士乐
2147	This is the art of therapy.	这是治疗的艺术
2148	I'm playing with how we're going to apply a twisting torque to their	ии璶或癸
2149	feet.	脚
2150	No decompression table does all of this.	没有解压表做这一切。
2151	It doesn't have the art.	它没有艺术。
2152	It's more of a brutal	更残酷
2153	hammer.	锤子
2154	And to really get difficult people, because remember, no one has back pain and says,	并且真正得到困难的人, 因为记住, 没有人有背痛说,
2155	oh, I think I'll go see McGill.	哦,我想我去看看麦吉尔。
2156	It doesn't work that way.	它不工作那样。
2157	We only get the ones who've failed 10	我们只有失败者10人
2158	previous attempts, the difficult ones.	之前的尝试,困难的尝试。
2159	Yeah.	对
2160	No, we've got to know.	不,我们必须知道。
2161	We've got to have some skills	我们必须有技能
2162	here.	在这里。
2163	Well, I started doing the big three on the basis of your book.	嗯,我开始做大三 根据你的书。
2164	And it certainly has helped my	这当然有助于我
2165	lower right side back pain that occasionally flares up.	右下侧背痛偶尔会发作
2166	I also noticed I've gotten stronger	我也注意到我变强了
2167	in various lifts.	在各种电梯中。
2168	The most salient consequence has been when I run, I feel like my torso can	最显著的后果是我跑步的时候 我觉得我的躯干可以
2169	stay more upright as I can cycle my legs underneath me, like I'm pedaling on a bike.	保持更直直,因为我可以循环 我的腿在我的下面, 就像我踩自行车。
2170	And I feel like I have endurance for days.	我觉得我有耐力好几天了
2171	That's exactly what you should feel.	这正是你应该感觉到的
2172	So you've	所以,你已经
2173	improved the cylinder.	改进了气瓶。
2174	So the diaphragm pumps up and down inside the cylinder to allow you to	隔膜在气瓶内上下拉动
2175	lung ventilate.	肺通风.
2176	If you don't have that athletic diaphragm, you're in training your abdominal	如果你没有运动隔膜, 你正在训练你的腹部
2177	muscles, the oblique muscles to the breathing effort while you're running.	肌肉, 斜肌与呼吸努力 当你运行。
2178	It wears you out.	它让你厌倦了。
2179	It also compromises your spine.	这也伤害了你的脊椎。
2180	So you need those muscles to form a girdle and hold it all together.	所以,你需要这些肌肉 形成一个带子 并把它全部。
2181	Now, I know enough of your history that I suspect you will have a little bit of a disc bulge.	现在,我足够了解你的历史了 我怀疑你可能会有一点盘子凸起。
2182	I do.	当然
2183	Yeah.	对
2184	I had a whole body scan for just, you know, for fun, I guess is the sort of thing	我做了全身扫描,只是,你知道, 为乐趣,我想是那种事情
2185	I do for fun.	我做乐趣。
2186	And indeed there's a, I think it's like an L3, L4 bulge on one side, which is fully	有一面是L3,L4的凸起
2187	consistent with the pattern of pain that I've had.	符合我的痛苦模式
2188	And I've managed to avoid for a number of	我设法避免了一些
2189	years now doing Cobra type pose, these kinds of things.	做眼镜蛇型的姿势 这些东西
2190	The Cobra doesn't work for everybody,	眼镜蛇不为所有人工作,
2191	but it is a powerful vacuuming in of certain types of disc bulges.	但是,它是一个强大的真空 在某些类型的盘积。
2192	So I'm glad it works for	所以,我很高兴它的工作
2193	you and you found it and it will work for some others or it will make the pain worse than some	你和你找到了它,它会为其他人工作 或者它会使痛苦比一些人更糟糕
2194	others.	别人。
2195	And there's tests for figuring that out.	并且有测试 找出这一点。
2196	I noticed if I travel and it forces me to sit for	我注意到,如果我旅行, 它迫使我坐
2197	periods of time, and then the next day I train with any kind of hip hinge movement,	一段时间,然后第二天 我训练 与任何类型的臀部 移动,
2198	flares up again.	又爆发了
2199	Right.	对
2200	Don't forget to use your lumbar on the airplane.	别忘了在飞机上用你的枪
2201	Dr. McGill gave me this little pillow called the lumbar that inflates you,	McGill医生给了我这个小枕头 叫做隆巴 让你充气
2202	put it in lower back and it's a wonderful tool.	把它放在下方,这是一个很棒的工具。
2203	That gives you resilience for travel.	这样你就能适应旅行
2204	If one didn't have access to that, they could just roll up a towel and put in their lower back.	如果没人能接触到它,他们就可以卷起一条毛巾,放进他们的下部.
2205	Absolutely.	当然
2206	Yeah.	对
2207	Or sitting in a lecture, if they're a student, travel with it, sitting in	或坐讲堂,若是徒弟,随其游,坐其中.
2208	a restaurant.	一个餐厅。
2209	People who go and say, oh, my back's killing me after sitting in that booth in the	人们去说,哦,我的背 杀了我,因为坐在那个摊位
2210	restaurant.	餐厅。
2211	You might get some funny looks, but you'll be the person still mobile and not	你可能长得挺滑稽 但你还是会移动的
2212	complaining about your pain when everyone else is grunting.	抱怨别人在抱怨你的痛苦
2213	I'm past the funny looks.	我摆脱了搞笑的外表。
2214	I'm okay with	我没事
2215	that.	那个
2216	That's an advanced neuroplasticity trick that comes with age.	这是一个高级的神经塑性技巧 随着年龄的增长。
2217	I'm right there with you.	我就在你身边
2218	I have a question about walking.	我有一个关于走路的问题。
2219	These days we're hearing more and more about benefits of	这些天我们越来越听到 关于好处
2220	walking after meals, walking several times per day, blood sugar regulation.	饭后步行,每天步行几次,血糖调节.
2221	I think it's all	我觉得一切都结束了
2222	wonderful.	不错
2223	Anything that gets people moving in healthy ways, I think is terrific.	任何能让人们健康地移动的东西, 我认为是伟大的。
2224	When it comes	当它出现的时候
2225	to walking, none of us want to be the person paying careful attention to our gait, especially	我们谁都不想成为 注意我们的步伐的人,尤其是
2226	when we're not in pain and things of that sort.	当我们没有痛苦 和类似的事情。
2227	If you were going to recommend a daily walk,	如果你建议每天散步
2228	is there a duration and speed that you think could be beneficial in terms of staving off back pain,	是否有时间和速度,你认为 可能有益于 挽救背痛,
2229	general posture, things of that sort?	一般姿势,什么的?
2230	Are we talking about a brisk five minute walk	我们说的是走五分钟路吗?
2231	or a brisk 20 minute walk, this kind of thing?	还是走20分钟?
2232	I'm with you 100% with the notion that walking	我百分之百支持你的想法是走路
2233	is one of the most healthy things you can do.	这是你能做的最健康的事情之一
2234	I get stuck a little bit when you want me to give	我被卡住了一点,当你想让我给
2235	numbers in a generic broad application.	泛指数字。
2236	Ranges are fine.	范围是好的。
2237	If I saw the person	如果我看到那个人
2238	and they have a back pain history, I would know, A, should I just leave walking alone	他们有背痛的历史,我会知道,A, 如果我只是离开走路一个人
2239	and tell them to walk?	让他们走路?
2240	It's quite fine.	没关系的
2241	That's not your problem, but we still want you to walk	这不是你的问题,但我们还是希望你走
2242	three or four times a day.	一日三四次(出金刚经).
2243	I know what the question is and you want some general rules on all of this.	我知道问题是什么 而你想要一些关于这一切的一般规则
2244	Don't walk to pain.	别走去痛苦。
2245	If your tipping point is 40 minutes, you can't go and for a 40 minute walk,	如果你的临界点是40分钟, 你不能去和40分钟步行,
2246	you've just guaranteed that you will be unsuccessful in having a pain-free day.	你只是保证了 你将失败 一个没有痛苦的一天。
2247	Can you walk 20 minutes?	你能走20分钟吗?
2248	Good.	不错
2249	Walk 20 minutes three times a day.	每天步行20分钟三次.
2250	Now you've got a full hour	现在你有一个完整的小时
2251	of pain-free walking guaranteed.	保证无痛步行。
2252	It was the exposure and how you dosed it throughout the day.	这是暴露 和你如何做它一整天。
2253	If the person has discogenic back pain, they will find that they don't like to stand in one	如果这个人的背部有不适性疼痛 他们会发现他们不喜欢站在一起
2254	position for very long, sit in one position for very long, or do any single activity for a long	久而久之 坐在一个位置上
2255	period of time.	期限。
2256	The key for their daily regimen is to keep changing posture.	他们日常治疗的关键是不断改变姿态。
2257	Something like a sit,	像一个坐,
2258	stand desk at work would be a really good idea, but now the magic comes if they could sit for 20	站在办公桌上是个好主意 但是现在的魔法来了 如果他们能坐20个
2259	minutes, stand for 30 minutes, and walk for 10.	30分钟,步行10分钟
2260	Now that was the magic of the dosing that allows	现在,这是魔法 剂量允许
2261	them to do their job as a computer programmer or whatever it is where they're a slave to the	他们做他们的工作 作为计算机程序员 或不管它在哪里 他们是一个奴隶
2262	computer.	电脑。
2263	There's no option.	没有选择
2264	There's an idea there.	有一个想法。
2265	In my own life, it's a habit.	在我的生活中,这是一个习惯。
2266	I walk after every	我走在每一个之后
2267	meal.	吃饭
2268	I walk before I go to bed, and that's my time with my wife and my dog, and it's our routine.	我在睡觉前走路,这是我与妻子和我的狗在一起的时间,这是我们的例行公事.
2269	Even when we travel in the winter, we drive south.	即使在冬天旅行时,也会开车南下.
2270	We break up the drive, and we do our walks,	我们打破驱动器, 我们做我们的散步,
2271	and it keeps us pain-free.	它让我们没有痛苦。
2272	It doesn't matter who you are.	不管你是谁
2273	If you sit all day,	如果你整天坐着
2274	chances are you will cause pain.	你可能会造成痛苦
2275	I can talk about damage, which is interesting.	我可以谈损害,这很有趣。
2276	We've probably loaded more spines than any other laboratory in the world.	我们的脊椎可能比世界上其他实验室都多
2277	I think that's a fair	我觉得这很公平
2278	thing to say.	有话要说
2279	If we put a cadaveric spine, that is what we call a virgin spine.	如果我们放一个腐烂的脊椎 这就是我们所谓的处女脊椎
2280	In other words,	也就是说,
2281	it came from a young donor.	这是来自一个年轻的捐赠者。
2282	It wasn't traumatized, so there's no pre-existing cumulative damage to it.	它没有受到创伤,所以没有预先存在的累积损伤.
2283	If you put it in a sitting posture, you cannot create new injury.	如果你把它放在一个坐姿, 你不能造成新的伤害。
2284	If a person has never had	如果一个人从来没有
2285	back pain, and I can give you an example.	背痛,我可以给你一个例子。
2286	You know the person that they're probably overweight,	你知道他们可能超重的人,
2287	and all they do is sit.	他们只是坐着。
2288	It's so unfair.	这太不公平了
2289	They don't have any back pain, and then their colleague is	他们没有背痛, 然后他们的同事是
2290	much more fit.	更贴身
2291	They go to the gym every day.	他们每天都去健身房
2292	They have back pain, and they think this is so unfair,	他们背痛,他们觉得这不公平
2293	but what they didn't realize is they are not training wisely at the gym.	但是他们没有意识到 他们在健身房训练不明智
2294	They are probably	他们可能是
2295	going far too hard in a short period of time with too much intensity, and they're creating	在一个很短的时间内,他们变得太用力了 他们正在创造
2296	a little bit of micro trauma, so now they just made sitting painful.	一点点的微创伤, 所以现在他们只是让坐着痛苦。
2297	Do you see what I mean?	明白我的意思了吗?
2298	You can't injure the spine sitting if you have no pre-existing injury, but if you have pre-existing	如果你没有先天的伤害,你坐着不能伤到脊椎 但是如果你有先天的伤害
2299	delamination of the collagen, an old disc bulge, sitting for a long time will then make it painful.	对圆柱体的去光化, 一个旧的圆盘凸起, 长时间坐着, 然后会使它痛苦。
2300	If ever there were two exercises that bring to mind notions of back strengthening and	如果曾经有两次练习会让人想起后背加强和
2301	potentially back pain, it's the deadlift and the squat.	可能背痛,这是 升降机和蹲。
2302	What are your thoughts on deadlifts and	你对电梯有什么想法?
2303	squats as a function of one's age, one's perhaps phenotype, ecto, endo, or mesomorph,	蹲着作为一个人年龄的函数,一个人的也许 phenotype, ecto, endo, 或中位态,
2304	or any other factors that would lead you to say, yes, deadlift and or squat.	或者任何其他因素 会导致你说,是的, 升降机或蹲下。
2305	No, don't deadlift and	不,别偷东西
2306	squat, or maybe you should deadlift and or squat.	蹲下,或者也许你应该 吊死或蹲下。
2307	Okay.	摆
2308	Those who know me know it could be any of	认识我的人知道,这可能是任何
2309	those three options.	这三个选择。
2310	At the highest level, every exercise is a tool, and it's a tool to reach a	在最高一级,每一次运动都是一种工具,也是达到一种工具.
2311	specific goal.	具体目标。
2312	In our world of limited capacity when a person is fresh coming out of back pain,	在我们这个能力有限的世界里 当一个人刚从背痛中出来时
2313	or they're training to really achieve something physically, have they defined the goal and have	或者,他们正在训练 真正实现的东西 身体, 他们定义了目标 并且有
2314	they chosen the best tool to keep as much capacity as they can for training other things that really	他们选择了最好的工具 尽可能保持他们的能力 训练其他真正的东西
2315	matter.	物质。
2316	The deadlift is an extraordinary exercise, and as you know, I don't know of anyone who's been	吊车是一种非凡的练习,你知道, 我不知道谁曾经有过
2317	involved with more world-class deadlifters than myself through the back pain relationship.	在背痛的关系中 和比起我 更多的世界级的吊死者有关
2318	So, you know, on one hand, I can say, well, I love the deadlift, and on another hand,	所以,你知道,一方面,我可以说, 嗯,我爱死电梯,另一方面,
2319	I can say, I hate the deadlift.	我可以说,我恨死电梯了。
2320	I can tell you, Andrew, that if you take the clients who ask for	我可以告诉你,安德鲁 如果你把客户 谁要求
2321	consults now, and they're under 30 years of age, I will say half of them will say in their interview	现在咨询,他们不到30岁, 我会说一半的人会在采访中说
2322	with me, it started with a deadlift.	与我,它从一个吊车开始。
2323	So I would say that is getting onto the category of an epidemic,	所以我要说,这是 进入流行病类别,
2324	and yet I will still tell you I love the deadlift.	但我还是会告诉你我爱死电梯了
2325	So there's a lot of variables here, a lot of	所以这里有很多变数
2326	moving parts.	移动部件。
2327	The deadlift is a tremendously neurologically dense exercise.	致命的升降机是一种巨大的神经密集运动.
2328	Whether you're	无论你是
2329	lifting a light weight or a heavy weight, I love these bodybuilding charts that say, oh, well,	举起轻重或重重,我喜欢这些 健美图说,哦,嗯,
2330	to do a deadlift, it lights up the erector spinae, the glutes, and the quads perhaps.	它会点亮竖起的脊椎, 臀部,和四角。
2331	Every single muscle of the body should be involved at a deadlift.	身体的每一个肌肉 都应该参与到电梯里
2332	Every single muscle.	每个肌肉。
2333	There are no	没有
2334	agonists and antagonists.	激动人和对立人。
2335	Every muscle, the full fascial complex will be tightened up to take the	每个肌肉, 整个法西斯复合体会收紧 以夺取
2336	slack out to pull a bar from the ground.	懒得从地上拉个酒吧
2337	That's a good deadlift.	这玩意不错
2338	That's what minimizes the risk of	这就是将风险最小化的原因
2339	injury.	受伤。
2340	And as you know, competitive deadlifters will actually put on an exoskeleton of even more	正如你们所知 竞技的吊死者们 将搭载更多
2341	fascial stiffness.	法性坚固.
2342	It's called a lifting suit.	名为升座服.
2343	But not everybody obviously is in that category.	但显然并非每个人都属于这一类别。
2344	Now I'm going to talk about one of the most potent pathways to disc herniation.	现在我要谈谈 一种最强大的途径 来改变割裂。
2345	So we have the disc from an anatomical point of view.	所以我们从解剖学的角度来研究这个圆盘。
2346	It's a gel core wrapped with layer upon	是一层层包裹着的凝胶芯
2347	layer, concentric layers of collagen fibers that in order to get a disc bulge or a disc herniation,	一层,同心层的圆锥形纤维 为了得到一个圆盘膨胀或圆盘隐形,
2348	they needed to delaminate.	他们需要消毒。
2349	And the gel nucleus, when it's pressurized under a heavy bend,	和凝胶核, 当它被压在一个重弯下,
2350	will seek the weak spot between these fibers, work through the delamination, and create a disc bulge.	将寻找这些纤维之间的弱点, 工作通过脱光, 并创建一个盘状凸起。
2351	There's been several recent studies now that have done assays, investigations of the harvested	最近有几项研究 已经做了化验 调查了收获的
2352	nucleus in a disc surgery.	圆盘手术的核糖体
2353	More than half the time, that harvested nucleus contained fragments	一半以上的时间, 收获的核 含有碎片
2354	of broken endplate.	破损的底盘
2355	Broken endplate comes from excessive compression.	破碎的端板来自过度压缩.
2356	And then you go into the	然后你进入
2357	history of the person.	人物历史.
2358	Oh, well, maybe they fell on ice and they pile-drived their back.	哦,好吧,也许他们摔在冰上 他们堆起他们的背盘。
2359	There's	还有
2360	a candidate mechanism to create small fractured bits of endplate.	一个创建小碎块端板的候选机制。
2361	But then they will say, no,	但他们会说,不,
2362	this whole disc herniation story, it started with a deadlift two years ago.	这整个盘式的消遣故事 始于两年前的吊车事件
2363	My back got a bit	我的背有一点
2364	tweaky after that.	后微细.
2365	I kept deadlifting and whatnot.	我不停的偷东西
2366	And then they find the fragments of bone.	然后他们发现了骨头的碎片。
2367	So more than half of that harvested nucleus shows evidence of an overloading compression.	超过一半的收获核 显示出压缩过量的证据
2368	When you put that together with the history,	当你把这些和历史结合起来时
2369	it's	这是
2370	Again, it's not the fault of the deadlift, it's the fault of the progression.	再说一遍,这不是电梯的过错,而是进步的过错.
2371	There are some trainers who will take a person from an unfit state through to lifting in	有些训练员会把一个人从不适宜状态带到升迁
2372	a deadlift twice their body weight in half a year.	半年之内双倍的体重
2373	When you look at the stimulus to bone growth, it takes a lot longer than half a year.	当你看刺激 骨骼生长, 它花费 大大超过半年。
2374	And when you look at the characteristics of really successful deadlifters, they're not	当你看 真正的成功举重者的特点 他们不是
2375	young men and women.	年轻男女
2376	They are people who've trained their body over many years to get that density of bone	他们训练身体多年 以获得骨骼密度
2377	because that really is the weakest link in a deadlift as far as back injury goes.	因为这是最薄弱的一环 只要背部受伤
2378	So there's something to consider, first of all.	所以首先有件事要考虑
2379	Let's go back to the back pained person now.	让我们回到背痛的人现在。
2380	And there are some people who do not perform an assessment and they say, oh, if you've	有些人不做评估 他们说,哦,如果你已经
2381	got back pain, the symptom of back pain, do deadlifts.	背部疼痛,背部疼痛的症状, 做致命的电梯。
2382	Well, hold on a second.	好吧,等一下,请等一下。
2383	One of the first things we do after we've assessed them is to try and get rid of the	我们评估后首先要做的是 试着摆脱这些
2384	cause that almost always involves teaching them how to bend at the hips and not stressing	因为几乎总是教他们 如何在臀部弯曲而不是强调
2385	and creating concentrations in the spine.	并创造脊椎中的精华。
2386	It's called a hip hinge.	这叫臀关节
2387	Then we may put a load in their hands and then we have to assess their hips to determine	然后我们把一个负载放在他们手中 然后我们得评估他们的臀部
2388	whether the hips have shallow sockets or deep sockets.	臀部有浅的插座或深的插座
2389	In other words, what's the hip range of motion that will allow you to pick a bar off the	换句话说,什么是臀部范围 运动,可以让你挑一个酒吧
2390	ground?	地面吗?
2391	There are many people who shouldn't be picking heavy bars off the ground.	有很多人不应该在地面上挑重棍.
2392	When you look at the size of an Olympic, I call them cookies, but a 45 pound plate, I	当你看着奥运会的大小,我叫它们饼干, 但45磅的盘子,我
2393	suppose, that was arbitrarily chosen.	假设,这是任意选择的。
2394	In fact, it was actually chosen that if someone dropped the bar on the ground, your head could	事实上,人们实际上选择了 如果有人把酒吧扔在地上,你的头可以
2395	fit between the bar and the ground.	在酒吧和地面之间
2396	That was where that original size of the cookie came from, is my understanding of it.	饼干的原型就是从这里来的,这是我的理解。
2397	People lifting a loan quite often, is that why?	人们经常提贷款,这就是为什么?
2398	Oh, yeah.	对
2399	有很多YouTube的伤痕
2400	But anyway.	但无论如何。
2401	Yeah, that's something that I both encourage and discourage people from searching for because	是啊,这是我鼓励 和劝阻人们寻找,因为
2402	it can scare you appropriately, but it also can be traumatizing to see.	它可以适当吓唬你, 但它也可能是创伤性地看到。
2403	Right.	对
2404	Now we've put together the idea of what anatomy do they have in the hips and where's the tipping	现在我们整理了他们臀部的解剖学 以及小费在哪里
2405	point in picking something off the ground?	从地上挑东西?
2406	We may start to progress the hip hinge into a loaded situation if the person doesn't have	我们可能开始进步的臀部 连接到一个负载的情况 如果这个人没有
2407	compressive load triggers to their back pain pattern.	压缩负载触发他们的背痛模式.
2408	I doubt we'll be pulling a bar off the ground though.	我怀疑我们会不会在地上拉个酒吧
2409	We will elevate the bar and put it on blocks.	我们要把酒吧升起来 放在街区上
2410	So if you come to BackFit Pro and you look at our rack that has 1,300 pounds there available	所以,如果你来到BackFit Pro,你看看我们的架子 那有1300磅可用
2411	狦腀種 穦 pull
2412	In other words, we're matching the height of the pull to their biomechanical optimum	换句话说,我们把拉力的高度 与他们的生物力学最佳匹配
2413	in the beginning.	在开始。
2414	And then we have to decide, is the deadlift the best tool to get them to their goal?	然后,我们必须决定, 升降机是让他们达到目标的最佳工具吗?
2415	You know, I did the podcast with Peter Atiyah and Peter had a little section on the deadlift	你知道,我做了播客 彼得阿提亚 和彼得有一个小节 关于升降机
2416	and he asked me the same question, but he just told me his personal story of conflict	他问我同样的问题, 但他刚刚告诉我 他的个人故事冲突
2417	and whether he should be deadlifting, you know, he's had a couple of spine surgeries	而且他是否该死 你知道 他做了几次脊椎手术
2418	as a younger man when none of us knew better in those days, I suppose.	作为一个年轻的男人,当我们没有人知道 在那些时候,我想。
2419	And my answer was to him and a lot of people took it and we got a lot of blowback on this,	而我的答案是,他和很多人 把它,我们得到了很多的打击,
2420	that it was a generic answer for deadlifts and it wasn't.	说这是一般的解答 因为它不是。
2421	It was an answer for him where I started to talk about, well, maybe for yourself, why	那是我开始谈论他的答案 也许是为了你自己 为什么
2422	don't we walk backwards up a hill in a monster walk style and you will feel the quads burning.	我们不要以怪兽行走的风格 向后走上山 你就会感觉到四角烧伤
2423	How many squats and deadlifts do you really need to do?	你究竟需要多少蹲和电梯?
2424	And then urology comes into this.	然后,泌尿学进入这个。
2425	You walk backwards up a hill, say it's about 50 yards, your quads are burning.	你往山上走,说大约50码,你的四角正在燃烧
2426	Then walk down to the bottom of the hill and walk forwards up the hill.	然后向山下行走,向山上行走.
2427	The brain says, I'm perceiving exhausted quads, let's go get the next in the hierarchy,	大脑说,我正在观察 疲惫的四角, 让我们去得到下一个在等级,
2428	 glut
2429	It's a fabulous stimulator to glutes.	它是一个惊人的刺激 过量。
2430	So there you go.	就这样
2431	I've just found a better tool for a person who has limited capacity.	我刚刚为能力有限的人找到更好的工具.
2432	Deadlift was not the way to go.	死亡电梯不是路
2433	They're going to walk backwards uphill and then they're going to walk forward and really	他们向上走 然后向前走,真的
2434	feel tremendous exhaustion if that's how they get their jollies and if that's what we need	狦琌硂妓 get 狦и惠璶碞琌ê妓
2435	in the athleticism to keep them going and building robustness.	在运动中 保持他们 和建立强健。
2436	What are your thoughts on glute ham raises?	你对高脂火腿有什么想法?
2437	I'm a big fan of Nordic curls and glute ham raises for the posterior chain.	我非常喜欢北欧卷发 和高脂火腿升起后链。
2438	To me, a glute ham raise, folks can look it up, is basically a deadlift into a hamstring	对我来说,一个满满的火腿,人们可以查一下, 基本上是一个吊死在一条腿上
2439	leg curl, except that your feet are, instead of being on the floor for the deadlift part,	腿部卷曲 除了你的脚 而不是躺在地板上
2440	you've rotated yourself 90 degrees so that the feet are effectively at the wall, right?	你旋转了90度 让脚在墙上有效,对吗?
2441	And from the bottom position up to the parallel to floor position, that's more or less a deadlift,	从底部位置到地板位置, 这或多或少是升降机,
2442	right?	对吧?
2443	Stiff-legged or partially stiff-legged deadlift.	断腿或部分断腿
2444	And then the rest of the way is the Nordic curl or the leg curl.	然后剩下的是北欧卷曲或腿卷曲.
2445	To me, that seems like almost the perfect exercise for the posterior chain, hamstrings	对我来说,这似乎 几乎是完美的运动 对于后链,腿弦
2446	and glutes, which is why I do them regularly.	和呕吐, 这就是为什么我经常这样做。
2447	What are your thoughts about them for back strengthening and for people that are trying	你对腰部加强和努力的人有什么想法?
2448	to avoid back pain, both in the present and in the future?	以避免背痛,无论是现在还是将来?
2449	It's exactly the same answer that I gave you for deadlifts.	我给了你一样的解答
2450	A, it depends, and B, is it the best tool to reach the goal?	A,它取决于,B,它是实现目标的最佳工具吗?
2451	That is an auxiliary exercise.	这是一个辅助练习。
2452	It's not a deadlift, it's just challenging a part of the chain involved in the full chain	这不是一个致命的升降机, 它只是挑战 链的一部分 涉及到整个链
2453	that's required for a deadlift.	这对一个吊车是必需的。
2454	If I go back to some of the criticism after that original deadlift statement, there was	如果我回到一些批评 之后的原始 升降机声明,
2455	a lot of older fellows who were saying, you know, I love the deadlift.	很多年长的人说,你知道,我爱死电梯了
2456	When I stop deadlifting, my back pain actually increases, and deadlifting keeps the bogey	当我停止跳动时,我的背痛实际上会增加,跳动则会保持虚弱
2457	man away.	男人离开。
2458	我了解,我记得 I get it.
2459	Okay, that was the right tool for them, but I can tell you about the characteristic of	好吧,这是他们正确的工具, 但我可以告诉你的特征
2460	those people.	这些人
2461	They will be somewhat unidimensional in their athleticism.	它们在运动上会有点单一
2462	I will bet you dollars to donuts.	我赌你一块钱买甜甜圈
2463	Actually, donuts are getting more expensive now, so that's a poor analogy.	事实上,甜甜圈现在越来越贵了, 所以这比喻还差。
2464	That worked when I was a kid.	我小时候就成功了
2465	But anyway, ask them to throw a football, ask them to swing a golf club.	但是不管怎样,叫他们投足球,叫他们挥舞高尔夫球俱乐部.
2466	I'll bet you the ones who say deadlifts are good for their back pain won't do well in	我敢打赌,那些说 死车对背部疼痛有好处的人 不会做得很好
2467	either of those activities.	任何这些活动。
2468	So it's a very unidimensional.	所以这是一个非常单一的。
2469	Because they can't generate that kind of twist and snap with throwing a football, for instance,	因为他们不能产生那种曲折 和猛烈的扔足球,例如,
2470	like the stiffening up of the body at precisely the right moment, and the relaxing of the	就像身体的僵化 在正确的时刻, 和放松
2471	arm.	手举起来。
2472	It's a pulsing strength.	脉之力也.
2473	The flicking and spiral.	闪烁和螺旋。
2474	A deadlift is not a pulsing strength.	致命的电梯不是脉冲力
2475	It's a grinding strength.	磨磨坚固.
2476	And again, if you want neurology to adapt, to create, you know, again, I know people	再说一次,如果你想要神经学适应, 创造,你知道,我认识的人
2477	don't like when I do this, but I love athletic examples, and I learned so much because it's	不喜欢我这样做, 但我喜欢运动的例子, 我学到这么多,因为
2478	like a car mechanic working on a McLaren and then a dump truck, which carries heavy	就像一个汽车修理工在麦拉伦工作 然后是一辆倾卸卡车,它载重
2479	{\fn华文楷体\fs20\bord1\shad1\1cHE0E0E0\2cH000000}加載然后是巴哈賽車 {\fn华文楷体\fs20\bord1\shad1\1cHE0E0E0\2cH000000}這令人不可思議的忍耐力 因為它會讓你看到
2480	engineering and automotive technology what is possible.	工程和汽车技术
2481	So when you work with a great athlete, you learn what is humanly possible.	所以当你和一个伟大的运动员一起工作的时候, 你学会了什么是人类所能做到的。
2482	So something like a deadlift, it teaches the nerves to carry electricity.	所以像电梯一样的东西, 它教神经携带电。
2483	When you measure a very good deadlift, it is an exhausting.	当你测量一个非常好的升降机, 它是一个疲劳。
2484	Think of it.	考虑一下
2485	What is strength?	什么是强力?
2486	Strength starts with this thought, and now you have to densify that thought.	力量从这个想法开始, 现在你必须去化这个想法。
2487	Then you have to densify the pulse train down through the nerves, and you've got to teach	然后把脉冲列车从神经里放大 你得教它
2488	the nerves to carry that amount of electrical pulse.	神经能承受那么多电脉冲
2489	Then you've got to teach the muscles to utilize it.	那你得教肌肉如何利用它
2490	So in terms of grinding strength capacity, a deadlift is pretty good, but does that have	因此,在磨力能力方面,一个致命的升降机是相当不错的,但确实有
2491	to do with most people with back pain?	和大多数背痛的人有关?
2492	A few years ago, the professional golf community, led by a few personalities, got into heavier	几年前,职业高尔夫球界 在几个人物的带领下 变得更重
2493	lifting.	举起
2494	Now, this was rather odd.	现在,这是相当奇怪的。
2495	If you go back to the old days of Jack Nicklaus and Gary Player and Arnold Palmer, do you	如果你回到杰克·尼克劳斯和加里·派勒和阿诺德·帕尔默的旧时光,你会吗?
2496	think they lifted heavy weights, and I think Arnold Palmer is still playing?	我觉得他们举重了 我觉得阿诺帕默还在玩?
2497	Some of those guys back when were known for having a few alcohol drinks plus smoking cigarettes	有些家伙回来的时候 以喝酒和抽烟闻名于世
2498	on the course.	在航线上。
2499	But my point is, the more you deadlift, the less you will be able to throw a football	但我要说的是,你越是敢死队, 你就越不可能投足球
2500	and play golf.	还有打高尔夫球
2501	So if your goal in life is to be generally able to enjoy a really diverse array of activities,	所以,如果你在生活中的目标是 普遍能够享受 各种各样的活动,
2502	be careful on the tools that you choose.	当心你选择的工具。
2503	So going back to the pro golfers of, say, 15 years ago, when a few of them got into	所以回到15年前的 职业高尔夫球员, 当他们中的几个进入
2504	Olympic lifting, which is heavy hip mobility down to the deep squat for the snatch, and	奥运会的举重 臀部的移动 下到深层的蹲下
2505	tremendous shoulder mobility and deadlifts, not one of them, to my knowledge, and I know	据我所知 肩部有巨大的机动性和致命的电梯 而不是其中一个
2506	some of them intimately well, hit the ball further, but they ended up with sore knees	他们中的一些人身体很好,打得更远,但最后膝盖酸痛
2507	and disc bulges, essentially really heavily compromising their careers.	和盘状凸起,基本上 严重损害他们的职业生涯。
2508	And then a few of them, and I've worked with quite a number of them, have now backed off	然后其中的几个人,我和很多他们一起工作, 现在退缩了
2509	that heavy lifting, and they have less pain, far more resilience, and I think they're going	举重,他们有 较少的痛苦, 更坚韧, 我认为他们要去
2510	to be playing a lot longer for it.	玩得更长
2511	So I know that's going to create some controversy, but so be it.	所以我知道这会引起一些争议,但还是这样。
2512	Well, that's okay.	没关系
2513	I mean, I've gone on record saying that I'll do and genuinely do heavy hack squats,	我的意思是,我已经做记录说, 我会做和真正做 沉重的黑客蹲,
2514	hack machine squats, leg extensions, those kinds of things, alternatives that for me	黑客机的蹲下 腿伸展 那种东西 对我来说其他的
2515	have just led to progressively more of what I'm looking for in training legs, and back,	刚导致我越来越期待 在训练腿,和回来,
2516	of course, lower back, and I do glute ham raises, and I can do all of those without	当然,下背部,我做 过重的火腿加高, 我可以做所有那些没有
2517	pain.	伤痛。
2518	I don't know the last time I ever did a deadlift.	我不知道我最后一次偷东西是什么时候
2519	I was never particularly strong in the deadlift, but if you're telling me that avoiding deadlifts	我从不特别强壮,但如果你告诉我 避免了致命的电梯
2520	as I get older, heavy deadlifts, that is, is going to help me avoid back and hip pain,	随着我变老, 重型的电梯, 也就是说, 将帮助我避免背部和臀部疼痛,
2521	then I'm all for avoiding heavy deadlifts.	那样我就可以避免重型的电梯了
2522	If you want, first of all, I don't put you in the category of high risk for osteoporosis,	如果你想,首先,我不把你 列为骨质疏松的高风险类别,
2523	which is mineral loss from your bones through genetics and way under the tipping point	也就是通过遗传学和在临界点下 从骨骼中流失的矿物
2524	in terms of load stimulation.	在负载刺激方面。
2525	So I'm not worried about that for you.	所以我不担心你
2526	So if I was, that would justify a heavier loading regimen for now.	所以,如果我是, 这将证明一个更重的装药方式现在。
2527	But as alternatives, a rear leg elevated split squat, you can do it just with body weight	但作为替代方案,一个后腿抬高 分裂的蹲下,你可以做到这一点 仅仅与体重
2528	or consider this, interlace your fingers, put them behind your head, become a peacock,	或考虑一下,把手指插在脑后,变成孔雀,
2529	lift your chest up, now do the split leg rear elevated squats, like lunge squats, and you're	抬起你的胸,现在做 分开的腿后 抬高的蹲, 像肺的蹲,
2530	potentiating the erector spinae and the whole stabilizing mechanism by pushing up and resisting.	通过推动和抵抗来增强脊柱和整个稳定机制。
2531	Do I need to flare my elbows back?	我需要把肘部烧回来吗?
2532	You can do, yeah.	你可以做到这一点,是的。
2533	Okay.	摆
2534	Now do you see how that just stimulated your whole upper body and the more you push and	现在,你看到它是如何 刺激你的整个上身, 你推得越多,
2535	the more you-	你越发...
2536	Middle traps, everything like that.	中间的陷阱,一切像这样。
2537	Right.	对
2538	You just lit up your whole erector spinae.	你刚刚点亮了整个竖起的脊柱
2539	We did all of that without a heavy bar.	我们做了所有这些,没有重的酒吧。
2540	You could do a goblet squat, hold it in front.	你可以蹲下 放在前面 蹲下
2541	Now the whole body takes a more upright attitude.	现在整个身体采取更直立的态度.
2542	It's more knee load.	更加膝载.
2543	If you want more knee load and less back and hip load or a back squat, you add more hip	如果你想要更多的膝盖负载 和更少的背部和臀部负载 或后蹲,你加更多的臀部
2544	and low back load and you take some off the knees.	和低背负载,你 取一些下膝盖。
2545	You can band the knees.	你可以把膝盖绑起来
2546	We can really play jazz on this to optimize the best variant to get optimal reward with	我们真的可以玩爵士乐 优化最好的变体 以获得最佳奖励
2547	minimal risk and that will change as you recover from the back injury.	风险最小, 这会改变 当你从背部伤害中恢复。
2548	It will change with age.	它会随着年龄而改变。
2549	It will change with other comorbidities, oh, my neck's a bit sore or you've dinged up your	它会随着其他的病症而改变, 哦,我的脖子有点疼,或者你已经竖起你的
2550	shoulder or whatever the case may be.	肩部或任何情况。
2551	Single leg step ups would be another example.	单腿抬高是另一个例子。
2552	Now you've added a balance challenge.	现在你增加了一个平衡挑战。
2553	As you get older, your risk will not be mitigated by deadlifts because the biggest risk as you	随着你变老,你的风险不会被吊车所缓解 因为像你这样最大的风险
2554	get older is falling.	变老了
2555	That will really change your life as it does in many people.	这真的会改变你的生活 就像很多人一样
2556	Do you have the agility and neural dexterity that when you stumble, can you get your foot	你是否有敏捷和神经功能 当你跌倒时,你能得到你的脚
2557	out ahead of the center of mass, which is now ahead of the base of support, so you're	领先于质量中心, 它现在领先于支持的基础, 所以你是
2558	going to fall.	将坠落。
2559	You've got to get that quick, so it's hip power quick, rest the fall and really mitigate	你得快一点,所以是臀部动力快, 休息秋天,真正缓解
2560	against catastrophe, which is that fall.	对抗灾难,也就是那个秋天。
2561	Do you see how that changed?	你看这有什么变化吗?
2562	Can I just finish off with one thing and I want to talk about deadlifts and capacity	我能不能先说完一件事 我想谈谈电梯和能力
2563	as well.	临Τ
2564	Again, it's a lesson that we learn from elite athletes.	这也是我们从精英运动员那里学到的教训.
2565	When we have an athlete whose goal it is to set a world record, be it in deadlifting or	当我们有一个运动员,目标是 建立世界纪录, 无论是在死亡中或
2566	squatting or whatever, they can't train maximum deadlifts and squats two or three times a	蹲下什么的,他们不能训练 最大的吊车和蹲下两三次
2567	week.	礼拜
2568	It is just too exhausting and the recovery period required between training sessions	训练课之间太累,恢复期也太长了
2569	becomes so long, they actually lose the peak off the training progress.	变得这么长, 他们实际上失去了顶峰 训练进展。
2570	We do it through auxiliary exercise.	我们通过辅助练习来完成
2571	When I think of someone like Brian Carroll, again, this is all content validity types	当我想到布莱恩·卡罗尔这样的人时 再说一遍 这都是内容有效性的类型
2572	of arguments.	辩论。
2573	I get it, but until someone produces a few more winners, I'm going to stick with the	我明白了,但除非有人再产生几个赢家, 我会坚持
2574	way our science is shown to go.	我们的科学被展现出来
2575	If you train and really push, you're talking about training at 85%, well, are you going	如果你真的在训练你,你说的是 85%的训练,嗯,你要去
2576	to set the world record if you only train at 85%?	如果你只训练85% 就能创世界纪录?
2577	Probably not, but if you go to 100%, you've got to take a couple of weeks off.	也许不是,但是如果你去100%, 你必须休息几个星期。
2578	Instead, you do some auxiliaries like Brian used heavily the belt squat machine, which	相反,你做一些辅助 如布莱恩大量使用皮带蹲式机器,
2579	you can really train hips, legs, et cetera, tremendous power, but it doesn't take or exhaust	你真的可以训练臀部,腿,等等, 巨大的力量,但它并不需要或耗尽
2580	the whole upper body and back system.	整个上身和后身系统。
2581	Where you're not loading the spine or compressing the spine.	在你没有装填脊椎或压缩脊椎的地方.
2582	That's right, because you just can't do it.	没错,因为你做不到
2583	Do you see why it's very difficult for me without knowing the person, knowing what the	你明白为什么我很难 不认识这个人,不知道什么
2584	goals are, knowing what their future risks are?	目标在于,知道他们的未来风险是什么?
2585	Is it a bone mineral density issue or is it their knees are getting a bit cranky now or	是骨头矿物质密度问题 还是他们的膝盖现在有点乱?
2586	whatever?	什麽?
2587	I have to choose the most efficient tools.	我必须选最有效率的工具
2588	Occasionally, it's a deadlift, but I also told you that right now, there's too many	偶尔,它是一个致命的电梯, 但我也告诉你,现在,有太多
2589	young people influenced by social media who are trying to set personal best in deadlift.	受社会媒体影响,
2590	Not really knowing how to densify the neural drive, take out all the slack.	不知如何将神经驱动器放大, 清除所有的懒惰。
2591	When they grip the bar, the final squeeze of the bar actually gets the bar moving.	当他们抓住酒吧时,酒吧的最后挤压会让酒吧动起来.
2592	They're breaking it from the floor.	他们从地板上打破它。
2593	They're so stiff throughout their body and they don't know this yet.	他们全身僵硬,还不知道
2594	They end up with a back injury and those are long lasting.	他们最后会背部受伤 伤势很长
2595	They're hard to recover from.	他们很难复原
2596	You talked about the so-called biblical training week.	你说了所谓的圣经训练周
2597	I love this.	我喜欢这个
2598	It's something that I plan to adopt for myself.	这是我打算自己领养的
2599	It's not too far off from what I do now, but it's distinctly different enough that I'm	离我现在的工作不远了,但是我和现在完全不同
2600	excited because it's going to require some psychological adaptation, physical adaptation.	因为它需要一些心理适应 身体适应
2601	Tell me, what is the biblical training week and why is it so useful?	告诉我,什么是圣经训练周 为什么会这么有用?
2602	It is the underlying philosophy of how I train now.	这是我如何训练的基本哲学。
2603	It wouldn't have appealed to me when I was in my 20s and 30s.	我20岁和30岁的时候 它不会向我呼吁
2604	In those days, it was all about strength, power, looking good, impressive, et cetera.	在那些年代,一切都是力量,力量,看起来好,令人印象深刻,等等.
2605	My joints aren't what they used to be.	我的关节跟以前不一样
2606	My training has evolved with my age.	我的训练随着年龄的发展而发展.
2607	The name biblical training week came from the idea that every major religion has a Sabbath	圣经训练周的名字来源于每个主要宗教都有安息日的想法
2608	day, a day off.	一天,一天的休息时间。
2609	When I was a kid and working with my dad, you didn't do any work on Sunday.	我小时候和我爸一起工作 你星期天没做任何工作
2610	That was his day of allowing all the cumulative work during the week to adapt and settle out.	这是他允许这周所有累积工作适应和安定的一天。
2611	It's a very wise thing to do.	极具智义.
2612	There's six days to train.	训练有六天.
2613	In its basic form, two days a week, I strength train.	以基本形式,每周两天,我强火车。
2614	Two days a week, I work on the things that are a bit sticky and not moving very well	每周两天,我工作的东西 有点粘而不动
2615	because I'm getting older and I have a few injuries.	因为我越来越老了,我有一些伤。
2616	So those are the mobility days.	这就是流动的日子。
2617	Two days a week, I work on my ticker, cardiovascular system, things to challenge my heart, et cetera.	每周两天,我的工作 我的滴答,心血管系统, 东西挑战我的心脏,等等。
2618	There's more caveats to all of this.	这一切还有更多的戒备.
2619	So I live in a rural setting most of the time.	所以我大部分时间都住在农村
2620	We heat our cabin.	我们热我们的小屋。
2621	I live in most of the days of the week by wood, so I have to split firewood.	周日多以木为居,故须分柴.
2622	If I split firewood, I've checked all the boxes.	如果我把柴分了 我检查了所有的箱子
2623	It's cardiovascular training, it's mobility training, and it's strength training.	心血管训练,运动训练,体力训练.
2624	So it's also a lot of power.	故亦多权.
2625	So I've done my training for that particular day, but I wouldn't split wood two days in	所以,我已经做了我的训练 对于特定的一天, 但我不会分 木两天
2626	一排 连排 A rain.
2627	I wouldn't strength train two days in a row.	我不会连续两天训练
2628	I wouldn't mobility train two days in a row.	我不会连续两天动车
2629	So that's another caveat.	这是另一个警告。
2630	Don't do the same thing two days in a row and allow this soreness to really develop	不要做同样的事情 连续两天 并让这种痛苦 真正发展
2631	into something.	进入某事。
2632	Another thing that suits me well is routine.	另一个适合我的事情是例行公事
2633	I try and go to bed at the same time, get up at the same time.	我试着去睡觉 同时,起床 同时。
2634	So those are the basic tenets of the biblical training week.	这就是圣经训练周的基本原则。
2635	The components of each, you know, I've had some neck trauma, some shoulder trauma.	每一个部分,你知道, 我有一些颈部创伤, 一些肩部创伤。
2636	I broke my hip, I'm hip replaced.	我扭断了臀部,换了臀部
2637	These are the things that I focus on for strategic mobility.	这些是我专注于战略机动性的问题。
2638	The strength training is a little bit of bodybuilding, a little bit of strength in patternings.	体力训练是体力建设的一点,在图案设计上也有一点力量.
2639	So patterns of a squat, a lift, a lunge, a push, a pull, et cetera.	蹲下 抬起 抬起 推起 拉起等等
2640	So I don't run because of my hips, but in the summertime I will swim, kayak, canoe,	所以我不跑是因为我的臀部, 但在夏天,我会游泳,皮划艇,独木舟,
2641	but I'll put a bit of beef into it, a bit of effort.	但我会给它一点牛肉, 一点点努力。
2642	I ride my bike in the winter, I cross country ski.	冬天我骑自行车 越野滑雪
2643	Shovel snow is a big part where I live, et cetera.	我住的地方有一大块雪
2644	So those are the, oh, by the way, I do do the big three six days out of seven.	顺便说一句,这些是7天中的3天。
2645	And I didn't really discuss that of why they're essential.	我并没有讨论为什么它们很重要。
2646	We didn't invent those exercises, but we measured, we were one of the few groups in the world	我们没有发明那些练习, 但我们衡量, 我们是世界上少数团体之一
2647	who actually measured spine stability in a quantitative way.	他们实际上用数量衡量脊椎的稳定性。
2648	Doing the big three was the most efficient way to guarantee spine stability,	做大三是保证脊椎稳定的最有效方法,
2649	but spare the spine while you're doing it.	但要在做的时候放过脊椎
2650	Well, some people will say, well, why are you sparing your spine?	好吧,有些人会说, 好吧,你为什么要 省下你的脊椎?
2651	It allows me to have capacity, the limited capacity to do other things.	它允许我有能力, 有限的能力做其他事情。
2652	So why would I waste them all on core training?	那我为什么要把这些都浪费在核心训练上?
2653	The other thing is we live in a linkage.	另一种情况是我们生活在一种联系之中。
2654	So the spine is a flexible rod.	因此脊椎是一个灵活的棒.
2655	There's no coincidence that either end of your core is a ball and socket joint,	你核心的两端都是球和插座
2656	the shoulder and the hips.	肩膀和臀部。
2657	If I wanted to push you or an object, a heavy door perhaps at the university or at a shopping mall,	如果我想推你或物品, 一个沉重的门 也许在大学或购物中心,
2658	say I could bench press 300 pounds.	我可以按300磅长椅
2659	Well, I can't anymore, but say I could.	好吧,我不能了,但说我可以。
2660	The bench press muscle is the pec major.	长椅按压肌肉是 Pec 主修.
2661	Let's look at the architecture of the pec major.	让我们来看看 Pec 主修的建筑。
2662	The pec major crosses the shoulder joint, distal to the shoulder joint,	皮克主跨肩关节, 朝肩关节,
2663	to where it connects on the upper arm bone, the humerus.	它连接在上臂骨上的地方, 胡默鲁斯。
2664	The muscle contracts and creates the desired push.	肌肉会收缩,并产生想要的推力.
2665	But proximal, it connects to my rib cage.	但近距离,它连接 我的肋骨笼。
2666	Look what it does.	看看它会做什么。
2667	It collapses my torso into my shoulder, which is an energy leak.	它使我的躯干倒在我的肩膀上, 这是一种能量泄漏。
2668	That is anti-push.	这是反推。
2669	But if I can use core control and core stiffness and lock down proximally,	但如果我能使用核心控制 和核心坚韧 并关闭近距离,
2670	100% of that muscle activity now goes distally to the athleticism.	百分之百的肌肉活动 都与运动无关
2671	So you may have heard the expression,	所以,你可能已经听到的表达,
2672	a stronger core makes you stronger throughout your body.	一个更强大的核心 让你整个身体更强大。
2673	Well, how does that work?	那又怎样?
2674	I've just explained to you that when you create proximal control and stiffness,	我刚刚跟你解释过 当你建立近端控制和僵硬,
2675	it directs the athleticism distally.	它指导体育运动
2676	If you want to wiggle your finger quickly, you had to stiffen your wrist.	如果你想快速地摇动手指, 你不得不固定你的手腕。
2677	If you want to wiggle your arm quickly, you had to stiffen your upper arm, et cetera.	如果你想快速扭动你的手臂, 你必须固定你的上臂,等等。
2678	So the mother of all proximal stability is your core.	所以所有近缘稳定之母都是你的核心
2679	In exactly the same way a heavy equipment operator using a backhoe,	同样的重型设备操作员 使用反铲,
2680	the first thing they do is they put down the stabilizers,	他们首先要放下稳定器
2681	which are posts that go into the ground and lift the tires off the ground	将轮胎从地上推开
2682	to stabilize the tractor so that now the arm can be the athlete pulling earth.	稳定拖拉机 这样手臂就能成为运动员拉土。
2683	Failure to stabilize, you're just pulling the tractor around.	无法稳定,你只是把拖拉机拉过来
2684	So core stability is essential for ability and performance.	因此核心稳定性对于能力和性能至关重要.
2685	It's arresting all little micro movements.	它正在逮捕所有的微小运动。
2686	We're all shrinking.	我们都在缩小。
2687	You will notice this probably over the next decade.	你可能会注意到这一点 在未来十年。
2688	The disc height is now shrinking, and there's	光碟的高度正在缩小,有
2689	going to be a little bit more micro movement in the discs.	在碟片里会更微小一点
2690	Is there anything that can be done to offset the shrinking?	有没有什么办法可以抵消收缩?
2691	Not that I know of.	据我所知没有
2692	People will ask whether or not hanging or anti-gravity boots.	人们会问是否悬挂或反重力靴子.
2693	Oh, well, I've measured that.	哦,好吧,我已经测量过了。
2694	Yes.	对
2695	It will increase disc height for 15 minutes.	它会提高盘高15分钟。
2696	And then gravity and the hydrostatic pressures	然后引力和水静压
2697	will cause the fluid flow.	会导致流体流动。
2698	And the fluid flow, there's a little bit through laterally through the disc.	而流体流动,有一点通过横向通过圆盘.
2699	But most of it comes through the end plates.	但大部分都通过端板.
2700	So from the vertebral body into the nucleus of the disc.	所以从椎体进入圆盘的核.
2701	And you can draw fluid in under tension.	你可以在紧张状态下抽出液体
2702	But the hydrostatic pressure overrides the osmotic pressure in gravity.	但流体静压在重力中会超过肌压.
2703	And then the discs lose all the fluid.	然后盘子失去所有的流体.
2704	So it's a 15 minute effect.	所以这是15分钟的效果。
2705	I feel like every tissue in the body has been the target of an attempt	我觉得身体的每一个组织 都成为了尝试的目标
2706	to either restore its more youthful state,	要么恢复更年轻的状态,
2707	or somehow augment its resilience over time.	或以某种方式提高其抗御力。
2708	So these days we hear a lot about FDA approved treatments	最近我们听到很多关于FDA批准治疗的信息
2709	using so-called platelet rich plasma.	使用所谓的板块丰富的等离子体.
2710	PRP injected into the knee, or PRP injected into an ovary,	PRP注入膝盖,或PRP注入卵巢,
2711	or PRP injected into whatever tissue it is	或PRP注入任何组织
2712	that people are attempting to restore youthful state to.	人们试图恢复年轻状态。
2713	Is there any evidence for any compounds or injectable drugs	是否有证据表明有任何化合物或注射毒品
2714	that can restore the tensile strength and thickness to the discs?	可以把抗拉强度和厚度恢复到圆盘上?
2715	I haven't seen any evidence of PRP doing so.	我没有看到任何PRP这样做的证据.
2716	Now, I didn't condemn PRP throughout the body.	现在,我没有谴责PRP 整个身体。
2717	I swear by it for stubborn muscle tears.	我以坚固的肌肉眼泪发誓
2718	Interesting.	有意思,这很有趣
2719	In one example.	举一例.
2720	Ball and socket articular joints.	球和插座动脉关节。
2721	There's no question.	无问.
2722	Not all the time.	并非无常.
2723	But it can make a measurable difference.	但是,它可以产生可衡量的变化。
2724	But not injected into the disc.	但没有注入到盘子中.
2725	So I just need to give a little bit of a context to this now.	所以我现在只需要给一些背景。
2726	If we take someone's disc who's never been traumatized,	如果我们拿走从未受过创伤的人的盘子
2727	so they're a young person, they can expose their spine to mobility,	所以他们是年轻人, 他们可以暴露他们的脊椎移动,
2728	be it yoga or ballet or whatever, and they will probably	不管是瑜伽还是芭蕾什么的 他们都可能会
2729	increase the range of motion and mobility.	增加运动和流动的范围。
2730	They can strength train and toughen the collagen in the implant	他们可以加强训练 并加固植入物中的 col
2731	and build some bone.	并创造一些骨头。
2732	And in other words, they can do both, Andrew.	换句话说,他们可以兼而有之,安德鲁。
2733	They can increase the constituent strength of the various parts,	它们可以提高各个部分的组成强度,
2734	and they can create mobility.	他们可以创造行动能力。
2735	But once you have an injury to the disc and you lose a little bit	但一旦你的盘子受伤了 你就会失去一点
2736	of disc height, the world changes.	圆盘高度,世界在变化
2737	It's not so easy to adapt those full range of athletic abilities	要适应这些运动能力并不容易
2738	anymore.	现在。
2739	So now you're forced to make a compromise.	所以现在你不得不妥协了
2740	Most people, we can get them to do one or the other.	大多数人,我们可以让他们做一个或另一个。
2741	They can maintain mobility to play golf after a disc injury,	他们可以保持机动性 在盘伤后打高尔夫球,
2742	or they want to pop up on a surfboard.	或者他们想跳上冲浪板
2743	That's their thing in life.	这是他们生活中的事
2744	They just want to be able to surf.	他们只是想能够冲浪。
2745	I'll say, good.	我会说,很好。
2746	We can manage.	我们可以应付的
2747	It's no longer adapting.	它不再适应。
2748	We can manage you to achieve that.	我们可以让你做到这一点。
2749	But you're going to have to back off the deadlifts and some	但你必须退后 从死车和一些
2750	of the strength exposures, because they will just	强度的暴露, 因为他们只是
2751	further compromise the disc height of a damaged disc.	进一步损害受损盘的盘高。
2752	And we can do the opposite.	我们可以做相反的。
2753	If you want to strength train and bear a load,	如果你想加强训练 承受重负
2754	you're going to have to give up the mobility.	你必须放弃行动
2755	So that game, that dance with the devil,	所以那个游戏,那个与魔鬼的舞蹈,
2756	that comes after the back injury.	在背部受伤之后
2757	So I think the question was a little bit about adaptation.	所以我觉得问题在于适应。
2758	If you haven't experienced disc damage yet,	如果你还没有经历过碟片损坏,
2759	you have a lot more leeway to adapt your spine.	你有更多的余地来调整你的脊椎。
2760	After that, it becomes a game of management.	之后成为管理游戏.
2761	And encouraging an athletic ability,	鼓励运动能力,
2762	you become a little bit more unidimensional.	你变得有点单维。
2763	And if you want a little bit of everything, OK.	如果你想要一点点的一切,OK。
2764	But you have to be very modest.	但你必须非常谦虚。
2765	You just have to try and achieve sufficient mobility,	你只要努力达到足够的机动性
2766	sufficient strength to do whatever,	有足够的力量做任何事情,
2767	just to get through life.	只是为了过一辈子
2768	And it's a bit of a dance.	且作么生会.
2769	So I don't know if that gives a bit of a context.	所以,我不知道这是否给一些背景。
2770	That's perfect.	这是完美的。
2771	Yeah.	对
2772	Could you walk us through your biblical week training	你能带我们通过你的圣经周训练吗?
2773	with some examples of what one could select from the buffet	并举出从自助餐中选择什么的例子
2774	of training options?	培训选择?
2775	So let's say today I'm going into our clinic gym.	今天我要去我们的诊所健身房
2776	And I will start with doing the big three.	我将开始做大三。
2777	So I will do bird dogs.	所以我会做鸟狗。
2778	And I'm going to work on good form.	我将研究好形式
2779	And then I'm going to put some dynamicism into it.	然后,我要给它注入一些活力。
2780	I don't lift the leg so much.	我不太会抬腿
2781	I push the heel away.	我推脚跟而去.
2782	And it really causes you to lock the core	这真的让你锁上核心
2783	to create the proximal stability.	以创造近似的稳定。
2784	And then pushing the heel away really	然后把脚跟推开
2785	engages the glutes and hamstrings.	抓着大肚子和腿
2786	Then I draw small squares.	然后我画小方块。
2787	I square out with the hand and foot,	我用手脚整齐
2788	down towards the midline, and up.	朝中线走,然后上
2789	So now I'm creating a little bit of a disassociation	所以现在我制造了一点 脱离关系
2790	through the ball and socket joints,	通过球和插座关节,
2791	which is what I want, with the core control.	这是我想要的, 核心控制。
2792	So that is translatable.	所以这是可转换的。
2793	We did an experiment with the Pensacola Fire Department,	我们在彭萨科拉消防队做了个实验
2794	by the way, where those firefighters who	顺便说一句 那些消防员
2795	were trained with a coach who explained	接受训练的教练 解释
2796	why they were insisting on certain exercise forms,	他们为什么坚持某些锻炼形式,
2797	we measured them doing fire ground tasks	我们测量了他们执行消防任务
2798	before the training sessions.	在培训班之前。
2799	In other words, we measured them putting up a fire ladder,	换句话说,我们测量了他们设置了消防梯
2800	advancing a loaded fire hose, which	推进装填的消防管,
2801	is a tremendous reactive push, as you know.	你知道,这是一个巨大的反应性推动。
2802	Piking open an elevator door, chopping	皮京打开电梯门,砍
2803	a hole in a burning roof.	烧屋顶的洞
2804	Then half of the group trained with this attention	之后有一半的人接受了训练
2805	to exercise form.	以锻炼形式。
2806	And we explained the principles to them.	我们向他们解释了原则。
2807	And then the other half of the firefighters	还有另一半消防员
2808	had trainers who were more like cheerleaders,	有训练员 他们更像啦啦队长,
2809	trying to get them to do more reps and encouraging them.	试图让他们做更多的代表 并鼓励他们。
2810	Both groups got fit.	两组都合身了
2811	And then we measured them all again out on the fire ground.	然后我们又在火场上测量了它们
2812	Remember now, we never trained them	记住,我们从来没有训练过他们
2813	how to do the fire ground tasks.	如何完成火场任务.
2814	They went back to the fire ground.	他们回到了火场。
2815	Those who trained with the cheerleader types of,	那些训练啦啦队长的人,
2816	oh, just do more reps, had more known injury markers.	哦,只是做更多的代表, 有更多已知的伤害标记。
2817	Do you know, valgol collapse of the knee	你知道吗? Valgol膝盖崩塌
2818	is a very strong predictor of future risk of ACL injury	对ACL伤害风险的预测非常有力
2819	being one of them.	作为其中之一。
2820	So there would be an example of that.	因此,将有一个例子。
2821	Sagittal plane spine motion under load.	平面脊椎运动负载。
2822	I mean, every study that surveils groups	我的意思是,每一个研究 监视组
2823	who have to bend down through their spine	他们的脊椎必须弯曲
2824	and pick up more load has a much higher incidence.	并且收集更多的负载的发生率要高得多。
2825	Bill Maris's study showed 10 times the risk factor	Bill Maris的研究表明 危险因素的十倍
2826	to having a disc injury, if you do that.	如果你这样做的话 就会有碟片受伤
2827	So I will then do side planks, rolling side planks.	所以我会做侧板,滚动侧板。
2828	I will do a variety of abdominal exercises,	我会做各种腹部运动
2829	the modified abdominal curl that you're familiar with.	你熟悉的修改后腹部卷曲。
2830	And I'll do some glute bridges.	我会做一些粗糙的桥梁。
2831	Then I'll do them one legged.	然后,我会做他们一条腿。
2832	And I'll get the arm involved and cross body.	我会让手臂参与 和交叉身体。
2833	I may put a kettlebell on my belly	我可能会在肚里放水壶铃
2834	and do some hip thrusts that way, but a very mindful way.	并做一些臀部推力的方式, 但非常小心的方式。
2835	I'm focused my brain on squeezing the glutes,	我将我的大脑集中在挤压 谷仓,
2836	pushing the feet away, et cetera.	把脚推开,等等。
2837	Then I will probably stand up and do the strength patterns.	那样我可能会站起来 做强壮的图案
2838	So I'll go over and do pushes.	所以,我会过去做推。
2839	Now consider a push-up, which rather than me load heavy	现在考虑一个推, 而不是我重载
2840	with a bench press or something like that, I'll do push-ups.	用长椅或类似的东西, 我会做俯卧撑。
2841	You know the clapping push-up where you dynamically	你知道拍手推举 在那里你充满活力
2842	explode up, clap, and go down?	爆炸,鼓掌,然后下去吗?
2843	I'll do a variety of those very dynamic power	我会做各种非常有活力的力量
2844	generating pushes.	产生推力。
2845	Then I'll do some pulls.	然后,我会做一些拉。
2846	I probably won't do a row with a barbell,	我可能不会做一排与巴铃,
2847	but I'll do an inverted row pulling on a TRX,	但我会做一个反向排拉一个TRX,
2848	pronated grip, pulling into hammer grip, power breathing,	手握手 握住锤子 呼吸动力
2849	and exploding.	和爆炸。
2850	Really trying to get some power into it.	真想把力量引进去
2851	Then I will go to probably a split lunge,	然后我可能会去 一个分裂的肺部,
2852	rear elevated foot squat, lunge squat,	后高脚蹲, 肺蹲,
2853	with the techniques that I showed you.	用我展示给你的技巧
2854	Hands interlaced behind my head, peacocking high,	双手插在我的脑后 孔雀高耸
2855	pushing back, pulling forward, and now doing the lunge squat.	后退,后退, 现在做肺蹲。
2856	So that's challenging my balance, the whole extensor	因此,这是挑战我的平衡, 整个扩展器
2857	chain strength, et cetera.	链力等.
2858	I might do some bilateral squats with my hips.	我可能会做一些双边蹲 与我的臀部。
2859	I've broken my ankle.	我脚踝断了
2860	I do heel elevated squats, usually with a banded knee.	我做脚跟提升的蹲部, 通常有一个带状膝盖。
2861	And sometimes I just use my brain	有时我只用脑子
2862	and try and spread the floor.	试着铺开地板
2863	Then I get into the auxiliaries.	后入辅道.
2864	So I broke C4.	所以我把C4断了
2865	I have to, yeah, not a good thing.	我必须,是的,不是一件好事。
2866	Playing football.	踢橄榄球
2867	Hockey.	曲棍球
2868	Head down into the boards, classic.	低头进入板子,经典。
2869	Anyway, I can't really do shearing exercises	总之,我真的不能做剪剪练习
2870	where I push against resistance.	在那里我反对抵抗。
2871	That will get my neck a bit cranky.	那会让我的脖子有点乱
2872	So I take out the sheer.	所以,我拿出了纯粹。
2873	I get tall.	我长大了
2874	I push my tongue hard to the roof of the mouth.	我将舌头硬推到嘴顶.
2875	And I grimace.	和我的阴茎。
2876	So now I've activated all the flexors.	现在,我已经激活了所有的弹性。
2877	And I put my hands underneath.	我把手伸到下面来
2878	And I just push up isometrically.	我只是推向异位。
2879	And I control that.	我控制着这一点。
2880	So there's no sheer anymore.	所以,没有纯粹了。
2881	But I've really started to build the flexor family.	但我真的开始建立弹性家庭。
2882	Keep your neck strong.	令颈坚固.
2883	It's important for me.	这对我很重要
2884	Yeah.	对
2885	Now put your chin poking.	现在把你的下巴戳。
2886	Retract.	收缩.
2887	Now push up.	现在往上推
2888	You got it.	没问题
2889	Push your tongue.	推舌头.
2890	Yeah, don't go crazy.	是啊,不要去疯狂。
2891	And add a little bit of endurance to that.	再加一点耐力
2892	I appreciate the neck work that you do, though, which I find.	我欣赏你的颈部工作 但我发现
2893	I have a four-way neck machine.	我有四向颈机.
2894	But I don't require one.	但我不需要一个。
2895	I've actually found that taking a plate and wrapping it	其实我发现,拿盘子包起来
2896	in a towel, lying on one side, making sure to hook my foot	在一条毛巾里,躺在一边, 确保钩住我的脚
2897	under the wrench and stabilize with my other hand	在扳手下 用另一只手稳定下来
2898	on the ground, and then just gently doing repetitions.	然后轻轻地重复
2899	来自Athlean-X的Jeff Cavalier 有一套很棒的视频
2900	on this where he really spells out the dangers of things	上面写着他真实的描述 事物的危险
2901	like neck bridges.	像颈部的桥。
2902	They can be done.	它们可以做到。
2903	But there's a risk there that probably outweighs	但那里的风险可能大于
2904	the potential benefits for most people.	对大多数人的潜在好处。
2905	But every once in a while, I can't help myself.	但偶尔,我无法自拔.
2906	And I do some bridges because I really enjoy them.	我做一些桥梁 因为我真的很享受它们。
2907	If you're a wrestler at University of Iowa,	如果你是爱荷华大学的摔跤手
2908	you've been doing it for a good while.	你已经做了一段时间。
2909	You're probably OK doing neck bridges.	你可能没事做脖子桥。
2910	Yeah, I get teased for saying this too often.	是啊,我被嘲笑 说这个太常。
2911	But the value of having a strong neck	但有一个强壮的脖子的价值
2912	is just hard to overstate.	很难夸大
2913	You don't have to have a big neck, but a strong neck	你不必有大脖子,但有强壮的脖子
2914	for the sake of stabilizing the whole shoulder girdle	为了稳定整个肩带
2915	during pressing and pulling lifts, for posture,	在按下和拉升降机时,
2916	for feeling like your head is stably placed on your body.	感觉你的头被刺在身上
2917	Think of every pulling motion.	想想每个拉动运动。
2918	Where does it start?	从何而起.
2919	The trapezius originates off the neck.	陷阱从脖子上发出
2920	Stack that flagpole and really get those muscles	堆起旗杆,真的得到这些肌肉
2921	ready to pull.	准备拉。
2922	It requires a stiff, strong neck, absolutely.	它需要一个僵硬,强壮的脖子,绝对。
2923	So every strong puller has that.	所以每个强力拉力手都有这个
2924	My bulldog was alive.	我的斗牛犬还活着
2925	He had the larger neck in the house.	他有更大的颈部在房子里。
2926	But again, it's not about building size into the neck.	再说一遍,不是在脖子上建个大小
2927	It's really that strength and stability	真的是力量和稳定性
2928	that I just think translates to so many things	我只是觉得 翻译为这么多的事情
2929	that are valuable.	这是有价值的。
2930	Anyway, I'll finish out my strength routine	无论如何,我会完成我的强力常规
2931	with some more auxiliaries.	还有一些辅助人员
2932	People laugh at this.	众人笑曰.
2933	I call it sword play.	我称之为剑术
2934	The amount of athletic gain that we've achieved	我们的体育成就
2935	with sword play.	与剑戏。
2936	I take an iron bar like the old Weider dumbbell weight.	我拿一个铁棒 像老韦德哑铃重量。
2937	It'll be an iron bar about that long.	它会是一个铁棒大约那么长。
2938	And I'll put maybe a two pound weight on the end.	我会把两磅的重量放在最后。
2939	And then I grab it and I do figure eights over here,	然后,我抓住它,我在这里做8,
2940	over here, over here, around there.	这边,这边,那边
2941	You wouldn't believe I have professional hockey players	你不会相信我有职业冰球运动员的
2942	in the NHL who say, wow, those figure eights sword plays,	在NHL谁说,哇, 那些数字8s剑戏,
2943	my wrist shot, my slap shot have two or tennis players.	我的手腕,我的掌拍有两个或网球选手。
2944	I've never had such power and finesse off the racket	我从来没有这样的能力 和技巧在吵闹
2945	because of that sword play exercise.	因为那个剑术
2946	This is interesting.	这很有趣。
2947	I love older exercise books.	我喜欢更古老的练习书
2948	And recently I came across one called Heavy Hands.	最近我碰到一个叫"重手"的
2949	This must be from the 70s.	这一定是70年代的
2950	And the entire book was centered around people	整本书都围绕着人
2951	being encouraged to carry some dumbbells during exercise,	鼓励在运动期间携带一些哑铃,
2952	not all the time, and doing some lunges or walking uphill	不总是,做一些肺部 或者走上山
2953	and getting the weights out from their body.	把体重从身体里抽出来
2954	And I was kind of chuckling about it on the one hand,	一方面,我有点胡说八道
2955	pun intended.	双关语的意思。
2956	But at the same time, we know based on a number	但与此同时,我们根据数字知道
2957	of really good studies using neuroimaging	利用神经成像学的优秀研究
2958	and functional scoring of neural system function	和神经系统功能评分
2959	as one ages, that the innervation	一岁,即内在
2960	某些Distal肌肉
2961	and the fine control of the digits, the fingers and toes	和精细控制 数字,手指和脚趾
2962	and foot, toes spreading and things like that,	脚,脚趾和类似的东西,
2963	even calf size and atrophy are fairly reliable markers	甚至小腿大小和萎缩都是相当可靠的标记
2964	of the extent to which there's been degeneration	已经退化的程度
2965	of the upper motor neuron pathways,	上运动神经元路径,
2966	other brain areas or not.	其它的大脑区域与否。
2967	So the idea of keeping the nervous system	所以保持神经系统的想法
2968	and neuromuscular connectivity youthful	和神经肌肉连接
2969	by quote unquote heavy hands or maybe ankle weights	通过引用未引用的重手 或可能是脚踝重量
2970	provided they're not going to induce injury	只要他们不会引起伤害
2971	makes a lot of sense.	说得有道理
2972	Weighting the most distal portion of our body	体重是我们身体最薄的部分
2973	in order to generate adaptations,	为了产生适应,
2974	I think is going to be something that returns	我想会是回旋的
2975	to the kind of modern sphere of fitness and longevity.	进入现代的健身和长寿领域
2976	May I give you a couple of comments?	我可以给你一些意见吗?
2977	Please.	请
2978	That was fabulous.	这太棒了。
2979	It's so much fun when I see someone getting out of their car	我看见有人下车,真有趣
2980	and walking up to the clinic door	走到诊所门口
2981	and I can see the muscle wasting on their calf	我可以看到肌肉浪费在他们的幼崽上
2982	and they'll say, oh, I have to get out my EMG	他们会说,哦,我必须离开我的EMG
2983	nerve conduction velocity scores here.	神经传导速度得分了
2984	I said, are you kidding me?	我说,你在开玩笑吗?
2985	You telling me the doc needed to do	你告诉我医生需要做的
2986	an EMG conduction velocity	EMG 传导速度
2987	and all I had to do was look at your leg?	我要做的就是看你的腿吗?
2988	We know exactly the nerve roots that are deficit	我们完全知道 神经根是不足的
2989	because I know exactly what serves those muscles	因为我知道什么能帮助这些肌肉
2990	that have wasted.	浪费了一切
2991	I mean, it's crazy how technology has made so many people	我的意思是,这是疯狂的 科技已经使这么多的人
2992	oblivious to the signs that we all show.	忽略了我们都显示的迹象
2993	That was my first comment.	这是我第一次评论。
2994	But the second one was going back to the old time books.	但第二本是回往旧时书.
2995	I collect a lot of those actually.	其实我收集了很多这些
2996	I have quite a library of the old time strength books	我有一个图书馆 古老的时代力量书
2997	from some from the 1800s, the old inch book of strength	从一些1800年代, 旧英寸的力量书
2998	and they're fabulous.	和它们惊人。
2999	Indian clubs.	印度俱乐部.
3000	Are you familiar with Indian clubs?	你熟悉印度俱乐部吗?
3001	So it's a wooden club that looks like a bowling pin	所以,它是一个木牌俱乐部 看起来像一个保龄球针
3002	basically, but some of the old style Indian clubs	基本上,但一些老式的印度俱乐部
3003	were this long.	这么长时间。
3004	Well, there's a great manual strength athlete	有个很棒的体力运动员
3005	that not too many people have heard of, John Brookfield.	很少人听说过 约翰·布鲁克菲尔德
3006	He lives in North Carolina, Pinehurst, North Carolina.	他住在北卡罗莱纳州,北卡罗莱纳州皮内赫斯特.
3007	In Pinehurst, there's a sculpture of very heavy steel	在Pinehurst,有一个非常重的钢雕
3008	that John bent with his bare hands	约翰赤手空拳地弯曲
3009	to make this sculpture with.	来制作这个雕塑。
3010	Yeah, he'll take heavy rebar and bend it	是啊,他会拿重的背巴 弯曲它
3011	and put on strength shows with his hands.	并用手进行强势表演。
3012	He's a fabulous fella too, by the way.	顺便说一句,他也是个好人
3013	He's got a set of Indian clubs.	他拥有一套印度俱乐部.
3014	I can hardly pick one up,	我几乎拿不到一个
3015	but he just picks up this Indian club	但他只是接了这个印度俱乐部
3016	and it was from some famous guy from the 1800s	是从1800年代的名人那里传来的
3017	and somehow he got the Indian clubs	不知何故他得到了印度俱乐部
3018	and they're about this long,	他们大概有这么长的时间
3019	but he can just get them and play sword play	但是他可以拿来玩剑
3020	with very heavy Indian clubs.	有非常沉重的印度俱乐部。
3021	There's actually a good friend of mine.	其实我有个好朋友
3022	He's an Australian fellow, Andrew Locke.	他是澳大利亚人安德鲁·洛克
3023	I don't know if you've ever heard of Andrew Locke	我不知道你有没有听说过安德鲁洛克
3024	and Andrew has collected kettlebells and Indian clubs	安德鲁收集了水壶和印度俱乐部
3025	from the old timers.	从旧时者.
3026	He's got quite a lovely collection in Melbourne,	他在墨尔本的收藏相当可爱
3027	where he's from in Australia,	他来自澳大利亚
3028	but they're wonderful exercises.	但它们是美妙的练习。
3029	And none of these things require fancy equipment.	这些东西都不需要高档设备
3030	One could imagine just grabbing ahold of some other...	可以想象到只是抓住其他的...
3031	Well, an iron bar.	嗯,一个铁棒。
3032	Yeah, an iron bar.	是啊,一个铁棒。
3033	Yeah, I really think there's something to this loading	是啊,我真的觉得 有东西在装载
3034	of the distal limbs cautiously, right, properly,	谨慎的,正确的,正确的,
3035	but there's something there in terms	但有些东西
3036	of keeping the neural pathways healthy and alive	保持神经途径的健康和生命
3037	because we know they atrophy with age	因为我们知道它们随着年龄而萎缩
3038	and that explains in part the calf muscle atrophy,	这在一定程度上解释了 牛犊肌肉萎缩,
3039	which, as you point out,	正如你所指出,
3040	is a well-known clinical marker for neurodegeneration.	是神经衰变的著名临床标志
3041	Well, simply things,	嗯,简单来说,
3042	and you can certainly comment about this,	你们对于这件事,确是全能的,
3043	I try and do things with my opposite hand.	我试着用相反的手做事情
3044	So today I'm just gonna brush my teeth,	所以今天我只是要刷牙,
3045	comb my hair with my opposite hand.	用另一只手梳我的头发
3046	Now, don't ask me to throw a ball because I'm a moron,	现在,不要让我扔球 因为我是一个白痴,
3047	but if I'm splitting firewood,	但如果我要劈柴头
3048	okay, 10 reps this way, 10 reps that way.	好的,这边10位代表,那边10位代表
3049	And that's all in an attempt to keep my brain	这都是为了保持我的大脑
3050	as movement-competent and dexterous as possible.	尽可能的有行为能力 并且有节制
3051	Well, certainly when I resistance train,	嗯,当然,当我抵抗训练,
3052	if I'm doing anything standing,	如果我站着做什么
3053	I make it a point to stagger my stance	我用这个来形容我的立场
3054	and at the same time to make sure	同时确保
3055	that my belly button is pointing forward	我的肚脐指向前方
3056	so that I generate some anti-rotation effort	那样我就能做出一些反旋转的努力
3057	so that most of my abdominal work	所以大部分的腹部工作
3058	can be placed within the workout for other things.	可以在锻炼中进行其他工作。
3059	I do some pikes and some direct abdominal work as well	我做一些小事和一些直接的腹部工作
3060	and the roll-up and things of that sort	滚滚而来,
3061	that you've recommended.	你推荐过
3062	But I find that from a coordination standpoint	但我觉得从协调的角度
3063	and especially from a balancing the musculature	特别是从平衡肌肉中
3064	and the strength on both sides of the body,	和身体两侧的力量,
3065	this is extremely important.	这是非常重要的。
3066	And I know this because after years of skateboarding,	我知道这一点,因为 经过多年的滑板,
3067	where you push with one leg,	在那里你用一条腿推,
3068	that was when I was younger,	那是我年轻的时候
3069	boxing, where I'm traditional stance	拳击,我的传统姿势
3070	as opposed to southpaw,	而不是南道,
3071	you start getting into all these imbalances	你开始陷入这些不平衡
3072	that goes way beyond anything aesthetic.	这远远超出了任何美学。
3073	I mean, the aesthetic stuff is my concern in certain people,	美学是某些人关心的
3074	but it was more the feeling that I could turn to my right	但更多的是感觉 我可以转向我的右
3075	very easily without pain turning my left.	非常容易,没有痛苦转左。
3076	I felt stiff and it was just an imbalance	我感觉很僵硬,只是不平衡
3077	in some of the muscles controlling anti-rotation.	在一些肌肉控制 反旋转。
3078	So I think that weaving asymmetric stance,	所以我觉得编织姿势不对称
3079	weaving the requirement for symmetric balancing	编织对称平衡的要求
3080	of the musculature on both sides of the midline	中线两侧的黏膜
3081	just makes all the sense in the world to me,	只是让我觉得这世上的一切都有意义
3082	especially if one is going to be a regular exercise	特别是如果一个人要成为一个常规的练习
3083	or which hopefully people are.	或希望人们是。
3084	Well, if I can convince you	如果我能说服你
3085	to consider the biblical training week,	考虑圣经训练周,
3086	all of that fits into your mobility days.	所有这一切都适合你的行动日。
3087	Yeah, let's talk about those	是啊,让我们谈谈那些
3088	because you talked about the strength days.	因为你谈论了力量的日子。
3089	What about the two days of mobility?	那两天的流动呢?
3090	Well, given my history, I do thoracic spine extension.	好吧,考虑到我的历史,我做胸肌脊椎扩张。
3091	I do a little bit of neck work, hip mobility,	我做一点点的颈部工作, 臀部移动,
3092	but again, I have a certain capacity there	再说一遍,我在那里有一定的能力
3093	that I can't overdrive.	我不能超车
3094	And then once I've done the targeted ones,	一旦我完成了目标
3095	I just go through the motion of every joint	我只是通过每一个关节的动作
3096	and don't add load.	不要加载。
3097	And then I will do the footwork.	然后我会做脚步工作。
3098	So with my background,	以我的背景来看
3099	I'll do a little bit of shadow boxing.	我会做一点影子拳击。
3100	I'll play traditional southpaw, et cetera.	我会玩传统南盘等等。
3101	If you could just repeat the cardiovascular days	如果你能重复心血管日数
3102	since in the-	因为...
3103	It depends on the time of year.	依年时而定.
3104	I really like to be outside.	我真的很喜欢在外面。
3105	So if it's winter time and I, for some reason,	所以如果冬天到了,我,出于某种原因,
3106	couldn't go for a cross-country ski that day or whatnot,	那天不能参加越野滑雪什么的
3107	I will ride a stationary bike in the clinic.	我会在诊所骑辆固定的自行车
3108	I'd prefer not to, but I will.	我宁愿不要,但我会的。
3109	If it's summertime, I'm riding outside.	如果夏天到了,我就在外面骑马
3110	And I could kayak, swim, canoe,	我还会划皮划艇 游泳 独木舟
3111	just go to the hills and walk with Tico, my dog, hard.	只要去山上 和蒂科走,我的狗,硬。
3112	And that might be my cardiovascular that day.	这可能是我的心血管 那天。
3113	And going back to the genetics,	回到遗传学,
3114	which is how we started this podcast,	我们就是这样开始播客的
3115	have you ever had your athletic panel done	你是否做过运动板
3116	from a genetic base?	从基因基础?
3117	In other words, they look at your genes	换句话说,他们看你的基因
3118	and determine what you're genetically good at	确定你擅长什么基因
3119	and what you're genetically horrible at.	和你的遗传恐怖。
3120	Do you know that?	你知道吗?
3121	I mean, I know a few things that I'm horrible at.	我的意思是,我知道一些事情 我可怕的。
3122	But you haven't had it tested genetically?	但你没有经过基因测试?
3123	No.	没有
3124	Okay, I have.	好吧,我有过。
3125	And they gave me a panel of 10 athleticisms.	他们给了我10个运动小组。
3126	Now, interestingly enough,	现在,有趣的是,
3127	if I didn't have my athletic panel	如果我没有运动板
3128	and you just asked me to check,	你只是让我检查一下,
3129	am I good at this or am I bad at it?	我擅长这个还是不好?
3130	And check somewhere in between,	并检查某处在中间,
3131	I would have got every single one 100% right.	我会得到每一个100%的权利。
3132	Interesting.	有意思,这很有趣
3133	Yeah, so I know my abilities and it aligns 100%.	是啊,所以我知道我的能力,它百分之百地配合。
3134	In other words, I'm ultra,	换句话说,我超能力
3135	which is the highest for grip strength.	这是握力最高的
3136	I always knew that they're a pair of hands,	我一直知道他们是一对手,
3137	but if I got my hands on you in football,	但如果我在橄榄球里抓到你
3138	you weren't getting it.	你没有得到它。
3139	You know what I mean.	你知道我的意思吗?
3140	I've always had a very good grip strength.	我总是有非常好的握力。
3141	So genetically, that came through as ultra.	如此的遗传性,通过 超。
3142	And the other thing I was ultra at	还有一件事我超爱
3143	was I can be quick for the first 35 milliseconds.	前35毫秒我还能很快
3144	If you want something done like that,	如果你想做这样的事情
3145	I can usually pop it, you know.	我通常都能弹出来
3146	When I was playing hockey,	当我玩曲棍球时
3147	typically it's a 45, 50 second anaerobic blast.	通常是45秒50秒的厌氧爆炸
3148	And you sit down for three minutes,	你坐下三分钟
3149	there's two more shifts,	还有两班
3150	and then the coach taps you on the helmet,	然后教练用头盔敲你
3151	and I'm still breathing heavily.	我还在呼吸
3152	And my two line mates, they're ready to go again.	我的两个队友, 他们准备再次去。
3153	I was terrible at recovering	我恢复得很糟糕
3154	from an athletic anaerobic blast.	从运动厌氧爆炸。
3155	Guess what I'm the worst possible genetic category	猜猜我是最坏的遗传类别
3156	for, recovery of heart rate.	因为,恢复心率。
3157	And I've worked with some of the best	我和一些最好的合作过
3158	heart rate recovery people,	心率恢复的人,
3159	and I'm hopeless at it.	我对此毫无希望
3160	I have a feeling I'm naturally inclined	我有一种感觉 我自然倾向
3161	to do endurance work,	做耐力工作,
3162	because once I start running distance,	因为一旦我开始运行距离,
3163	I can just run and run,	我只能跑步和运行,
3164	and then eventually it just feels like	最终感觉就像
3165	the stopping comes from some nagging little injury	停止来自一些微弱的伤害
3166	or something like that, or pain,	或类似的东西,或痛苦,
3167	as opposed to anything stopping me	而不是任何阻止我的东西
3168	from continuing to run,	从继续运行,
3169	which is unfortunate because I tend to like	很不幸 因为我喜欢
3170	the shorter workout type stuff.	更短的锻炼类型。
3171	But it brings us back to what we were talking about earlier,	但它让我们回到我们刚才谈到的,
3172	trying to do a balance of those,	试图做到平衡,
3173	and everything in between.	和一切在中间。
3174	I love the biblical training week,	我喜欢圣经训练周
3175	and given that currently I've been doing	而考虑到我一直以来
3176	three days of resistance training total per week,	每周3天的抵抗训练
3177	and three days of cardiovascular training,	和三天心血管训练,
3178	all it requires is shifting one each of those days	需要的只是每两天换一个
3179	toward mobility training,	走向流动培训,
3180	still taking the full day off each week.	每周还休息一整天
3181	Make sure you take that day off.	确保你休息那天。
3182	You will be less painful with your joints,	你的关节会更痛
3183	I predict, when you're going into your 60s and 70s,	我预测,当你进入你的60和70,
3184	and knock on wood, having a blast when you're 80.	敲打木头,在80岁的时候狂欢
3185	That's the plan.	这就是计划。
3186	Well, I've certainly had a blast today, Dr. McGill.	好吧,我今天肯定有一个爆炸,麦吉尔博士。
3187	This has been amazing.	这是惊人的。
3188	I mean, you've given us such a wealth of knowledge	我的意思是,你给了我们如此丰富的知识
3189	about the back, its anatomy, neurology,	关于背部,它的解剖,神经学,
3190	the sources of pain for those that have back pain,	背痛者的痛苦来源,
3191	avenues to relieve back pain,	缓解背痛的途径,
3192	avenues for people to stave off back pain,	帮助人们避免背痛
3193	including the big three, but not limited to the big three.	包括大三,但不仅限于大三.
3194	You also gave us a wonderful window	你也给了我们一扇好窗子
3195	into the precision with which you approach assessment.	以便你们精确地接近评估。
3196	And during the introduction,	在介绍期间
3197	and also in the show note captions,	和在节目字幕,
3198	I mentioned and linked to the many clinicians	我和很多临床医生谈过了
3199	that you've trained all over the world	你训练过全世界
3200	so that if people want to try and access	因此,如果人们想要尝试和获取
3201	direct coaching and rehabilitation, they can do that.	直接辅导和康复,他们可以做到这一点。
3202	I also really appreciate the books you've written,	我也很感激你写的书
3203	and we linked to that as well, Back Mechanic.	我们把后机械师也联系起来了
3204	And I really just appreciate your devotion	我真的很感激你的奉献
3205	to public education through your own channels,	通过自己的渠道进行公共教育,
3206	through your students, the many, many, many	通过你的学生, 很多,很多,很多
3207	peer-reviewed papers that you've published.	你发表的同行评审论文。
3208	I mean, I can't overemphasize this enough.	我的意思是,我不能过分强调这一点。
3209	You have a vast number of high-quality	你有很多高品质的
3210	peer-reviewed publications in these areas.	这些领域的同行评审出版物。
3211	And it's just wonderful to sit across from somebody	坐在别人对面真好
3212	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}他们奉献了自己的职业
3213	to this really important area that so many people confront,	对于这个非常重要的领域 这么多人面对,
3214	whether or not they be athletes or conventional exercisers,	无论他们是运动员还是传统练习者,
3215	or just people who are experiencing some pain	或只是正在经历痛苦的人
3216	or want to get in shape, or all of the above.	或想成形,或以上诸物.
3217	So on behalf of myself and everyone listening and watching,	所以代表我和大家聆听和观看
3218	I just want to extend a really deep, heartfelt,	我只想给大家一个深厚的心意
3219	and genuine thank you.	和真谢谢你。
3220	Thank you so much.	非常感谢
3221	Well, thank you, Professor Huberman.	谢谢你,休伯曼教授
3222	You know this, but I'm gonna mention this for the listeners.	你知道这一点, 但我会提到这一点 为听众。
3223	You have done a great deed in changing the behavior	你在改变行为方面做了一件大事
3224	of many people, myself included, and my family.	包括我和我家人在内的很多人
3225	It's not the easiest thing to do	这不是最容易的事
3226	because there's always the critics,	因为总是有批评者,
3227	but you have done a tremendous service	你们确已做了一件大事,
3228	and I thank you for that as well.	我也为此感谢你。
3229	And I thank you personally because you've improved my life	我个人感谢你 因为你改善了我的生活
3230	and hopefully I'll have a few more years to enjoy it.	希望我还有几年的时间享受
3231	But thank you.	谢谢你
3232	Well, thank you for those words.	谢谢你说的这些话
3233	It's a labor of love for me	这是对我的爱
3234	and that's extremely gratifying to hear.	很高兴听到你这么说
3235	And God willing, I'll be in your kind of shape at your age.	愿上帝保佑,我会在你这个年纪 像你这样
3236	Let's do this again.	再来一次
3237	I would love it, thanks.	我很乐意,谢谢。
3238	Thank you for joining me for today's discussion	感谢你们和我一起参加今天的讨论
3239	with Dr. Stuart McGill.	与斯图尔特·麦吉尔博士。
3240	To learn more about his work	要多学习他的工作
3241	as well as to find a link to his excellent book,	以及找到一个链接 他的优秀的书,
3242	Back Mechanic, the step-by-step McGill method	后机械师 麦吉尔方法
3243	to fix back pain, please see the show note caption.	要修复背痛,请见节目注释标题。
3244	Also in the caption, you'll find a link	在标题中,你会找到链接
3245	到Backfitpro.com,这是麦吉尔博士 来麦吉尔27,

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