深蹲100次挑战，结果惊人
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | 10 squats. | 10个蹲地. |
| 0:01 | Sure. | 当然 |
| 0:02 | 15. | 15个 |
| 0:03 | Still good. | 还不错 |
| 0:05 | 20, and you're thinking about what's for lunch. | 20,你正在考虑什么是午餐。 |
| 0:08 | Then rep 25 shows up and your legs go, wait, what? | 然后代表25出现 你的腿走,等待,什么? |
| 0:13 | That's the zone. | 就是这个区域 |
| 0:14 | Most people never go there. | 大多数人从不去那里。 |
| 0:16 | Past rep 50, your quads are on fire and your brain starts making deals. | 过去的50号代表,你的四角都着火了 你的大脑开始做交易了 |
| 0:22 | Past rep 75, you stop thinking about deals. | 过去75号代表,你别再想交易了 |
展开字幕全文（98 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | 10 squats. | 10个蹲地. |
| 2 | Sure. | 当然 |
| 3 | 15. | 15个 |
| 4 | Still good. | 还不错 |
| 5 | 20, and you're thinking about what's for lunch. | 20,你正在考虑什么是午餐。 |
| 6 | Then rep 25 shows up and your legs go, wait, what? | 然后代表25出现 你的腿走,等待,什么? |
| 7 | That's the zone. | 就是这个区域 |
| 8 | Most people never go there. | 大多数人从不去那里。 |
| 9 | Past rep 50, your quads are on fire and your brain starts making deals. | 过去的50号代表,你的四角都着火了 你的大脑开始做交易了 |
| 10 | Past rep 75, you stop thinking about deals. | 过去75号代表,你别再想交易了 |
| 11 | 100 reps. That's where this video ends. | 100名代表. 这段视频就结束了 |
| 12 | Here's what the body goes through to get there. | 这是尸体经过那里。 |
| 13 | Most people do bodyweight squats as a warmup. | 多数人做体重的蹲作为热身. |
| 14 | 10 reps, shake it out, move on to the real stuff. | 10名代表,摇动出来,转到真实的东西。 |
| 15 | That thinking is why your legs look the way they do. | 你的腿为什么长得跟他们一样 |
| 16 | Every lower body joint is loading in those first 20 reps. | 每个下体的关节都装满了前20名代表 |
| 17 | Hips, knees, ankles, all of it. | 脚,膝,脚踝,全部。 |
| 18 | Quads, glutes, and hamstrings are firing together every single rep. | 四方, 胡须, 和战斧一起发射 每一个代表。 |
| 19 | Full range. | 全程 |
| 20 | Full load. | 满载. |
| 21 | Just no bar on your back. | 只是你的背没有酒吧。 |
| 22 | 20 reps feel like nothing because your muscles are used to sets under 30 seconds. | 20名代表觉得没什么,因为你的肌肉 已经习惯在30秒以下 |
| 23 | Short, heavy, done. | 短,重,完成了。 |
| 24 | This is different. | 这是不同的。 |
| 25 | Around rep 25, something changes. | 大约代表25, 东西改变。 |
| 26 | The burn starts. | 烧起. |
| 27 | The breathing picks up. | 呼吸渐渐恢复. |
| 28 | Your brain says, wait, are we running? | 你的大脑说,等等,我们在跑吗? |
| 29 | No, this is harder than running. | 不,这比跑更难 |
| 30 | Welcome to strength endurance. | 欢迎来到力量耐力。 |
| 31 | The zone most people skip their entire training life. | 大部分人跳过训练生活 |
| 32 | Your muscles get most of the attention. | 你的肌肉得到大部分的注意力。 |
| 33 | But underneath them are connective tissues. | 但下面是连接组织。 |
| 34 | Tendons, ligaments, cartilage. | 天冬,韧带,软骨。 |
| 35 | Stuff that takes longer to develop than muscle. | 需要比肌肉更长时间发展的东西 |
| 36 | Stuff you ignore in your 20s and start thinking about in your 30s | 你20多岁时忽略的东西 30多岁时开始思考 |
| 37 | when your knees sound like a bowl of cereal. | 当你的膝盖听起来像一碗麦片。 |
| 38 | The way you build those tissues? | 你构造这些组织的方式? |
| 39 | Pump blood to them. | 抽血给他们。 |
| 40 | Repeatedly. | 屡次. |
| 41 | High reps do this better than anything. | 高级代表做得比什么都好 |
| 42 | The Chinese figured this out thousands of years ago. | 中国人几千年前就已经知道了 |
| 43 | Tai Chi, Qi Gong. | 太极,齐贡. |
| 44 | Low intensity, high frequency, done for life. | 强度低,频率高,终身完成. |
| 45 | That's why you see a 75 year old on social media | 所以你才会在社交媒体上看到一个75岁的老人 |
| 46 | doing something that makes you feel bad about yourself. | 做一些让你感到难过的事 |
| 47 | They didn't get there crushing heavy weights. | 他们没有赶到那里 压碎重物 |
| 48 | They got there by never stopping. | 他们从不停车就到了那里 |
| 49 | Strength endurance is also just practical. | 强力耐力也只是实用的. |
| 50 | You're not always lifting something heavy from the ground. | 你并不总是从地上举起重物 |
| 51 | Sometimes you're carrying a 40 pound kid two miles down a hiking trail | 有时你背着一个40磅重的孩子 沿着一条徒步小径走两英里 |
| 52 | when they decide their legs stopped working. | 当他们决定自己的腿停止工作。 |
| 53 | It's neither a deadlift nor a sprint. | 既不是吊车也不是冲刺. |
| 54 | It's this. | 这是这个。 |
| 55 | Medium load, long duration, keep going. | 中等载荷,较长时间,继续前进. |
| 56 | Look at the legs now. | 看看现在的腿。 |
| 57 | The pump you're seeing isn't just aesthetics. | 你看到的泵不只是美学 |
| 58 | That's blood flooding the muscle tissue, delivering oxygen, clearing waste, | 这是血液淹没肌肉组织, 输送氧气,清除废物, |
| 59 | creating mechanical stress on the fibers. | 造成纤维上的机械压力。 |
| 60 | That's the signal that tells the body, grow here. | 这就是告诉身体的信号,生长在这里. |
| 61 | This is different from what heavy squats do. | 这和重蹲子不同 |
| 62 | Heavy squats are about maximum force. | 重蹲是最高强度 |
| 63 | High rep squats are about metabolic stress and time under tension. | 高代表的蹲下是新陈代谢压力和紧张期。 |
| 64 | Both build muscle. | 二者积聚肌肉. |
| 65 | But the high rep version also burns calories going bananas. | 但高调的版本也烧伤了正在进化的香蕉。 |
| 66 | Taxes your cardiovascular system. | 对心血管系统征税 |
| 67 | Indian wrestlers were doing thousands of Hindu squats | 印度摔跤选手在做上千个印度人蹲下 |
| 68 | before modern strength training existed. | 在现代力量训练之前 |
| 69 | The great Gama, one of the most conditioned athletes ever recorded, | 伟大的加马,有史以来最有条件的运动员之一, |
| 70 | built his physique on high rep calisthenics. | 他的物理构造是高水平的 |
| 71 | No barbell, insane legs. | 没有巴贝尔,疯腿。 |
| 72 | Rep 80, your legs have been under tension for over four minutes. | 80共和国,你的腿已经紧张四分钟了 |
| 73 | No set break, no water, no scrolling between sets. | 没有设定断层,没有水,没有套间滚动. |
| 74 | This is what most leg days are missing. | 这是大部分的 腿日缺失。 |
| 75 | Not load, duration. | 不负载,持续时间。 |
| 76 | Rep 85, the quads are screaming. | 85区,四角区在尖叫 |
| 77 | But here's what's actually happening. | 但这里是实际发生的情况. |
| 78 | Every rep is now harder than the last and your body is still doing it. | 现在每个代表都比上一个更难 而你的身体还在做 |
| 79 | That's adaptation in real time. | 这是实时的适应。 |
| 80 | You're watching the nervous system figure it out. | 你看着神经系统想出办法 |
| 81 | Rep 90, 10 left. | 90路,10路左边 |
| 82 | 10 reps used to be a warmup. | 10位代表曾经是热身. |
| 83 | Now 10 feels like a mountain. | 现在十种觉如山. |
| 84 | Rep 95, you're finishing. | 95共和国,你快结束了 |
| 85 | You already decided. | 你已经决定了 |
| 86 | Rep 100, 100 bodyweight squats is the base. | 重100,重100个体重的蹲部是基地. |
| 87 | The pistol squat is where it goes next. | 手枪蹲在下面 |
| 88 | One leg, full depth. | 一条腿 全深 |
| 89 | The pistol squat cheat sheet has the form, the mistakes, and the fixes. | 手枪的蹲板有形式 错误和修补 |
| 90 | All on one poster. | 都在一张海报上 |
| 91 | Link in the description. | 描述中的链接. |
| 92 | And your body squats? | 你的身体会蹲下吗? |
| 93 | That's 100 reps. | 这是100代表。 |
| 94 | That's where this video ends. | 这段视频就结束了 |
| 95 | Your legs just did more continuous work than most gym sessions spread across an hour. | 你的腿比大多数健身课都更连续 |
| 96 | No equipment, no program, a few minutes, and a decision. | 没有设备,没有程序, 几分钟,和决定。 |
| 97 | Do it three times this week. | 这周做三次 |
| 98 | See what your legs look like in 30 days. | 看你的腿30天后的样子 |
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