#111 打造持久身体的最佳移动性协议 | 凯利·斯塔雷特博士

纯粹就是瞎忙活了一场。

You just created a lot of noise.

对。

Right.

说到酸痛，还有件事我一直想问你。这个问题困扰我很多年了，而且我知道还有至少两三个女性朋友也有一模一样的状况，肯定不是肩周炎。

Speaking of soreness, the the other thing I wanted to ask you about, and this is a problem I've had for many years, But I also know at least two to three other women who have the exact same problem and know it's not frozen shoulder.

就是举重物过头顶的时候出的问题。

It's overhead weight.

比如在做抓举这个动作的时候，大概是这样，

So, like, having, like, you know, if you're doing a snatch, I guess.

懂吧？

Right?

或是举着重物过头顶的时候，不管用的是哑铃、杠铃还是别的什么重物，

Or, like, doing weight overhead, whether it's dumbbells or a barbell or anything that's, you know, weight.

脖子都会出问题。

And it having an having a neck problem with it.

不是做动作的时候特别明显，而是第二天特别持久。

Like, not while you're doing it so much, but, like, the next day, that that's really persistent.

那你有没有遇到过这种情况？这是不是个活动度的问题？

So, have you do you have any is this like a a mobility problem?

你知道我在说啥吗？

Do you know what I'm talking about?

你听说过这种问题吗？

Have you heard of this?

首先，把重量举过头顶，其实非常讲究技巧，得做得既有效又有力。

Well, first of all, let's say that there's very much technique involved with putting weights over our head as effectively and powerful as we could.

我知道你有个特别棒的教练。

I know you have an excellent coach.

其次，你可能会开始留意到一件事，就是：

Number two is that we might become curious about the fact that, hey.

我的一些组织已经变得很僵硬、纤维化了。

I have tissues that are really fibrotic and stiff.

那我们能做点什么来改善这种情况吗？

Is there anything we could do about that?

如果我们只是做推举，练完之后感觉肩部特别紧，不如让你滚个泡沫轴，或者用个球放松一下，先试着恢复这些部位的活动度，然后再重新测试一下。

So if we just played press and guess, traps feel tight afterwards, like, let's get you on a roller, let's get you on a ball, let's start working, see if we can restore motion to these segments, and and then run our test again.

这样会不会让你感觉好一些？

Does it make us feel better?

我们还可以问一下，你肩膀举过头顶的时候，活动范围是完整的吗？

Then we could also ask, do you have full range of motion overhead?

也许你之所以在某些姿势下训练，是因为你举过头顶的动作不够充分。

And could be that you're working in positions because you have incomplete overhead position.

你当然还是能做，也不疼，但效率没那么高，而这个信号可能就是提示我们可以在这方面做点改进。

You can still do it, and it doesn't hurt, but you're not doing it as efficiently, and maybe this signal is one of those things that you're we can improve that.

明白了。

Okay.

对。

Yeah.

我的意思是，这事儿其实以前就存在，你知道的

I mean, this is something like even back when, you know

我认同这种基于个人经验的累积式观察方式，这正是你描述的那样

And I believe in serial anecdotal empiricism, which is what you described.

对

Yeah.

确实如此

It is.

就连用轻一点的哑铃，比如每只手举八公斤，总共十六公斤做 overhead press 时，也是这样

And and it's even with lighter dumbbells, like if I do, you know, eight eight with each hand, so I'm 16 total overhead presses.

你懂的

You know?

我一直不敢做头顶推举，就是怕触发不适

And it's like, I I've been avoiding the overhead press because of fear of activating.

主要是斜方肌会酸，有时候甚至会抽筋

And it is the traps that get sore, and sometimes it even spasms.

但我现在有两个朋友，都是女朋友，她们也遇到完全一样的问题，就是做不了头顶推举。

But it's it's something that I've now two friends, two girlfriends that have the exact same problem where they can't do overhead pressing.

你觉得这样很合理，对吧？

And how reasonable that you're like, hey.

我做这个动作的时候会疼，或者做完感觉不舒服，那我自然就不想做了。

I do this exercise, and it hurts me or makes me hurt, or I don't feel good afterwards.

我对这个动作有点害怕，这完全说得通。

I'm a little afraid of doing that exercise.

我觉得这非常合理。

That seems very reasonable to me.

脖子疼啊，我是说，这疼会持续很久。

Well, the neck pain, I mean, it'll be it'll last.

它会影响我的睡眠。

It'll affect my sleep.

是的。

Yeah.

我是说，

I mean,

那就成了一个恶性循环了。

then it's like this vicious cycle.

所以我也去看过物理治疗师，他们分析的方向是：会不会是代偿的问题？就像你刚才提到的，可能我的活动幅度达不到最大，导致其他部位绷得太紧，或是在别的地方用力过度代偿，而这些问题又没有被——

So, you know and I've seen a physical therapist about it, and it's kind of like, well, is it a compensation thing where you're like, you know, like, you're mentioning maybe I'm not as full range of motion, and so something else is tightening up or I'm comp overcompensating in some other way that's not really being

不对。

No.

有好处吗？

Beneficial?

有个简单的入门方法，第一点就是我会建议，先从吊起来开始，让手臂举过头顶保持平行，同时做几组呼吸，就这么练。

An easy way to start so number one is I would say, hey, let's start getting you some hanging where your arms are parallel over your head, and taking some breaths and do that.

看看能不能先慢慢适应这个过头举的姿势。

And let's see if we start to expose that overhead position.

当我们深入研究运动原理的时候，会去分析动作的起始姿势是否合理，还有结束姿势的状态。

As we get into complex understanding of movement, we look at start position effectiveness and finish position.

也就是说，如果我做推举动作的时候，起始姿势就不对，那最后根本不可能落到一个漂亮的标准姿势上。

So if I'm pressing overhead and I'm starting in a less effective position, then it's really difficult for me to end in a great position.

没错吧？

Right?

这就是为什么壶铃底部起始的推举动作，会强迫我们举过头顶的时候保持正确的身体姿态。

That's why that bottom up kettlebell press forces us to be in a good shape as we press overhead.

但如果我没办法完全做到标准的过头位，只能把胳膊举到这个位置，还要稍微内旋才能完成，那看上去胳膊是举过头顶了，但根本不是完整的标准姿态。

But if I don't have complete overhead position, my overhead position is here where I have to internally rotate a little bit, I'll achieve some overhead like shape, but that's not full position.

就算我现在推举杠铃的时候，动作幅度根本碰不到完全过顶的位置，我还是会先检查这个完整的过顶姿态合不合格。

So even if I'm pressing a barbell out here where I'm not anywhere near full overhead position, I would still check this full overhead position.

也许是出于种种原因，你没法顺畅地做出这个动作，毕竟你之前的生活状态一直都很不错，而这次的运动问题刚好把这个情况暴露出来，让我们能好好研究一下。

And it could be that we just don't have as efficient access for whatever reason because you've had this amazing life, and now this movement is highlighting something for us that we can become curious about.

因为你本来是有能力做到的

Because you should be able

完成引体向上的。

to pull up.

做辅助引体向上。

To do pull up, assisted pull ups.

没什么坏处。

Doesn't hurt.

不会让肩膀不适。

Doesn't flare up with the with the No.

悬垂。

Hanging.

我要多做点这个。

I'm gonna do more of it.

我经常悬垂，感觉挺舒服的。

I do hang, and it feels good.

说真的，你做引体向上，本来就一直在悬垂啊。

I like Hell, if you're doing pull ups, you're hanging already.

你本来就挂着呢。

You're there.

你是对的。

You're Yeah.

我确实做引体向上，但没遇到这个问题。

I I do pull I do pull ups, and I don't have that problem.

所以这 definitely

So it's definitely

你知道，我们可以调整姿势，比如让你拇指朝后，这样肩膀自然会处于一个更有效的力学位置，稳定性也会更好。

You know, we can we can constrain it, you know, if I have you put your thumbs backwards, then the shoulder by necessity is gonna be in a mechanically sort of more effective position where I'm gonna have better features of stability.

肩关节囊的张力会更合理，发力的机制也会更顺畅。

The the capsules are wound up, the mechanic of pressing is a little bit better.

当任何人出现疼痛，无论是某个部位还是某个动作，我们通常有两个办法。

And in this situation, I might even have you you know, when anyone has pain with a problem, an area or movement, there's two things we can always do.

要么在疼痛的活动范围内暂停，要么放慢速度。

We can always pause if I have a painful range, or b, I slow down.

所以我们可以放慢动作，让你展示出你对这个动作有控制力，向大脑传递安全信号，而不是直接做高过头顶的动作。

So we can slow this down a little bit and ask you to show me that you've got control, signal that it's safe to the brain, etcetera, instead of sort of, I'm overhead.

对吧？

Right?

我其实没怎么去碰那些 overhead 的动作，也没拿它们当诊断工具。

And I didn't really touch some of those overhead shapes and really use it as a diagnostic.

但在这个情况下，我特别想了解一下。

But in this situation, I'd be really curious.

我们再来看看你肩膀的活动范围。

Again, let's look at your range of motion of that shoulder.

我猜可能有些地方活动受限，我自己都没意识到，却一直在做这些动作。

I bet that there's some rhyming things that maybe I've got a little restricted because I didn't know, and I'm doing all the things.

现在我得到了反馈，这个姿势并不总是舒服。

And now I'm getting this feedback that this position doesn't always feel good.

偶尔一次没关系，但如果经常这样，那就说明有问题了。

Once in a while is fine, but if it's happening all the time, then

确实一直在发生。

we can It's happening.

是的。

Yeah.

对这件事多留个心眼。

And Become curious about it.

普通人在家该怎么处理呢？我说的是我的情况，但别人也有类似的问题，比如泡沫轴啊、眨眼啊这些情况。

How would a person at home, like, let's you know, I'm talking about my problem, but other people have styrofoam, the blink blink problems.

当时正好有个应用，里面包含了很多简单的居家运动测试。

Only there was an app that had all of these simple movement tests you could do at home.

就是那个应用，你用的那个。

And that's what and that's the app that you you have.

那个应用叫什么来着？

What's the name of that app again?

叫 Mobility Coach。

It's called the mobility coach.

Mobility Coach。

The mobility coach.

我们这么做的原因，我来给你简单说一下。

And the reason what we're trying to do is so let me I'll lay out for you real quick.

Built to Move 里头有非常简单的步行评估和一些活动范围测试。

Built to Move, we've got really simple pedestrian assessments and some range of motion.

这些都是些基础内容。

These are some things.

所以你先从入门开始。

So entree in.

这个应用里的自我评估功能很智能，但操作简单，一看就懂。

The app has really sophisticated self assessments, but easy to do, easy to understand.

我们会关注一些基本的活动范围，你能在费用里看到对应的体现。

We're gonna look at fundamental ranges, and you should see it in the cost.

你就会明白，原来我们做这些是有道理的。

You'd be like, oh, I understand why we're doing that.

也许你不太理解，为什么我们要测某些动作的旋转幅度，但这些细节都有它的作用，而且全都交由用户自己掌握。

May maybe you don't understand why we're looking at rotation in some of these things, but there are components there, and that all belongs in the hand of the user.

我们还有一系列专业课程，涉及更复杂的完整、不完整和实操评估，但这些我们并不需要。

Then we have a whole host of professional courses where we're much more sophisticated about complete, incomplete, hands on assessing, but we don't need that.

对于普通人来说，我们只需要清楚自己的基本活动标准，然后找出可以改善和恢复这些动作的机会。

For the average person, we should be able to know what our movement minimums are and then start to identify opportunities to work and restore those positions.

因为这部分内容常常被忽视，人们只关注表现和功率数据。

Because that is really part of the conversation that gets lost in search or in in service of performance and wattage.

我们不是在问你有没有达到标准活动范围。

We're not looking at, did you express normative ranges?

尽管传统的力量训练确实要求我们具备完整的活动范围。

Even though the classic strength and conditioning really does ask us to have full range of motion.

所以传统力量训练的模式其实都是一样的。

That's why strengthening classic strength and conditioning is all the same.

前蹲、后蹲、弓步、引体向上、卧推，这些其实都是测试动作。

Front squat, back squat, lunge, pull up, bench, those are all tests.

我去过地球上所有大陆，除了南极洲。

I've been on every continent except Antarctica.

俯卧撑这个动作大家都知道是什么

Everyone knows what a push up is.

这个动作就是短力臂状态下，肩关节伸展动作的通用标准演示

That is our universal expression of shoulder extension in a short lever position.

没错吧？

Right?

我根本不需要做一大堆测试

I don't need a bunch of tests.

我得看看你做俯卧撑的时候动作幅度能到多大。

I need to see how well you and how much range you have in a push up.

我特别喜欢做俯卧撑。

I love push ups.

我出门旅行的时候最爱做的训练就是辛迪训练组了。

My my favorite workout to do anytime I'm traveling is the Cindy workout.

对啊，这个训练不是挺简单的吗？

Oh, isn't that so simple?

我做的Cindy比世界上任何其他训练都多，各位。

I've done Cindy more than any other workout in the history of the world, everyone.

Cindy是最棒的训练。

Cindy is the best workout.

给大伙儿解释一下这是什么。

Explain what that is to people.

就是五个引体向上，十个俯卧撑，十五个空中深蹲。

So it's five pull ups, 10 push ups, 15 air squats.

你可以每分钟做一组。

You can do it on the minute.

你想做多少轮都行。

You can do it as many rounds as you want.

你有十分钟的时间。

You have ten minutes.

你有十五分钟的时间。

You have fifteen minutes.

这种自重训练量非常棒。

That body weight volume is excellent.

加两分钟骑自行车。

Put a bike on it for two minutes.

做一轮。

Do a round.

加上骑自行车。

Put a bike on it.

做三轮。

Do three rounds.

我们管这个叫Cindy的简化版，很快你就能一直循环这套动作了。

We call it Cindy ish, and pretty soon you can rinse, wash, repeat that combo forever.

我最喜欢的Cindy简化版训练是，比如我出门旅行住酒店的时候，我会做自重深蹲，然后做俯卧撑，再做V字卷腹。

My favorite Cindy ish workout for me is, like, if I'm in my you know, like I said, I'm traveling, I'm in a hotel, is I'll I'll do the body weight squats, and then do push ups, and then V ups.

这简直要命。

There Killing.

就是它了。

There it is.

你刚才说的这个，二十分钟内就能完成。

And what you've just described is in twenty minutes

二十分钟。

Twenty minutes.

没错。

Right.

不需要任何器械，锻炼量还特别大。

You've got tons of exposure, no equipment.

太棒了。

Wonderful.

太棒了。

Wonderful.

你提到的这些动作，涉及很多不同的方面，比如活动范围、血液循环，特别是肌腱部位——那里本来血流就很少。

This, we have so many different things that you mentioned to get into in terms of range of motion, you know, the the blood flow, especially at the tendons, you know, not a lot of blood flow at the tendons.

不过我们可以先从这个活动关节和热身开始。

But maybe we can start there with this range of motion and warming up.

你知道的。

You know?

我之前和教练一起训练，幸运的是，她非常专业。

Because I mean so I worked with my coach, and, thankfully, you know, she knows what she's doing.

要是没有她，我根本分不清热身和拉伸的区别。

And so if I hadn't had her, I wouldn't really have known the difference between warming up and stretching.

我更不会明白热身的真正目的是什么，而你待会儿还会给我讲更多。

I certainly wouldn't really understand what the goal of warming up is, and and you're you're gonna educate me even more.

但通过跟着她做，我慢慢明白了，首先得花两分钟先把心率提起来。

But just from learning through experiencing what she tells me to do, I've realized that it's like, okay, first thing, you know, I'm just kind of like, I do two minutes of just getting my heart rate up first thing.

要么划船，要么跳绳。

So it's either rowing or jumping rope.

这两分钟之后，才慢慢进入更全面的关节活动。

And then after that two minutes, then we kind of get into more range of motion.

你知道吧。

You know?

如果练手臂，我会先用杆子做穿透动作；要是当天要深蹲，就先做自重深蹲，然后再上杠铃深蹲。

If I'm doing arms, I'll do pass throughs with a pole, or we'll do, you know, body weight squats first if I'm gonna be squatting that day, and then we go barbell only squats.

我会慢慢加到最终要练的重量，但整个过程其实是在热身。

And I eventually, like, you know, gradually get to the weight that I'm eventually gonna do, but I'm warming up.

要是我自己瞎练，根本不会知道要这么做。

But I wouldn't have known to do all that if I was just kinda working out on my own.

这太不可思议了。

That's crazy.

我们以前是怎么漏掉这些的，帕特里克医生？

How how did we fail, doctor Patrick?

你想想，我马上要干一件特别猛的事，结果就只是在自行车上骑了十分钟。

Where you're like, hey, I'm not I'm about to go do this crazy thing and maybe I just spun on the bike for ten minutes.

我环顾四周。

I looked around.

我们根本没教过大家正确的热身流程到底是怎样的。

We just haven't really taught people, hey, here's what it looks like.

按理说我们本该在高中就学会这些的，那时候我们还在参加竞技体育，后来大家就只是随便运动健身了。

And theoretically, we should have gotten that in high school when we were still engaged in sports, competitive sports before we we all became rec athletes.

但现在看来，其实我们完全有机会帮大家改善状态，学会正确的动作准备方法。

But what you see is that there's a real opportunity to help people feel better and prepare for the movement.

先别急着误会我的意思。

And don't get me wrong.

我觉得正常人的身体状态得能做到：在街上突然冲出去，从着火的大楼里救出婴儿，还能击退一头老虎，得有这种应急能力才行。

I think you should be able to sprint down the street, grab a baby out of a burning, you know, building and fight off a tiger like that.

真遇到这种事的时候，我们的生理状态或许发挥不到最佳水平，但至少得有不预热就能完成这类突发任务的底子。

Probably not the best expression of your physiology in those moments, but we should we should be able to do those things cold.

是吧？

Right?

可你放眼看看现在的情况，大多数人根本没把热身当成调整到更好状态的机会。

But when we start to look around, we start to see that most people aren't treating their warm up as a chance to feel better.

今天我来到健身房，我是个什么样的我？

Who am I today as I show up at this gym for this thing?

你的活动范围其实是个变动的目标，就像信用评分一样，我们有个朋友这么说过。

Because your range of motion is a little bit of a moving target, and it's like a credit score, one of our friends says.

所以你要时不时问问自己：我今天有多累？

And so you're sort of touching base with, how tired am I?

我的身体有多灵活？

How springy am I?

状态怎么样？

What's going on?

今天你是在重新认识这副身体。

You're getting to know this carcass today.

对吧？

Right?

这可能意味着，嘿，你今天状态特别好，浑身有劲儿。

And that might mean, hey, you know, I just you are flying all over the place.

突然间，因为坐了飞机，身体有点僵硬。

Suddenly, you're little bit stiff from that plane ride.

你深蹲的感觉跟平时不一样了。

You your squatting doesn't feel the same.

我们是在帮大脑重新找回那些基本的动作模式。

So we're trying to remind the brain of fundamental movement patterns.

我们想让身体热起来，出点汗。

We're trying to get hot and sweaty.

我们想把神经系统激活起来。

We're trying to wake up the nervous system.

你做这些跳跃动作，就是在调动身体。

You are doing this jumping, which is activating.

你开始发热出汗了。

You're getting hot and sweaty.

你在促进血液循环。

You're shifting blood.

会发生很多情况，但这也正是个绝佳的机会，可以加入一些活动，等等——还有玩耍。

There's a lot of things that can happen, but also, we see that this is a great opportunity to add in some movement and, wait for it, play.

对吧？

Right?

在这里，你可以安全地探索各种姿势和形态。

You can explore positions and shapes safely here.

让你的脑子知道，如果以后你摆出这样的姿势，也是安全的。

Tell your brain, if I end up in this shape later on, it's gonna be safe.

那些穿插其中的动作，我们开始看到类似绳子流动的风格，还有一些来自Ito Portal、Fighting Monkey这类人的身体训练理念。

Some of those path through pass throughs there, we're starting to see rope flow, kind of some of these physical culture ideas from people like Ito Portal, Fighting Monkey.

我们把这些元素重新带回热身环节。

We're bringing those things back into our warm ups.

简单问一句：如果我们把你的热身当成一场实战，你和我要开打，那你的热身该是什么样子？

And a simple way to ask this is, if we treated your warm your workout like it was a fight, you and I are gonna fight, what does our warm up look like?

绝对不是躺在地上做泡沫轴滚动那种。

It does not look like I'm laying on the ground doing some foam rolling.

对吧？

Right?

比如你跳绳、热身、做些缺氧训练、调整呼吸、激活身体，和身边的人一起进入状态，感觉我们马上就要上场了。

Like, you're jumping rope and getting hot and prepping yourself and doing some hypoxic work and breathing and activating and integrating with the people you're like, we're about to fight.

这其实是个很好的标准，能帮你判断自己是不是真的准备好了，还是只是借着热身的名义告诉自己：今天状态不好。

Like, that's a really nice sort of rubric for am I prepared, or have I used this warm up as an opportunity to be like, I am not good today.

我就随便应付一下算了。

I'm just gonna take it easy.

对吧？

Right?

我可以把它当成一次自我评估。

I can use it as a self assessment.

所以我们热身时就尽量这么做。

So that's what we try to do in the warm up.

有时候这目标会被慢慢淡化。

It sometimes it gets a little bit watered down.

作为教练，我尽量不每天都做同样的热身。

As a coach, I try to not do the same warm up every single day.

我想让运动员们猜不到接下来会做什么。

I try to keep my athletes guessing.

我希望他们觉得有趣。

I want them to be entertained.

我希望他们保持好奇，这也是个好机会，可以把网上看到的一些东西加进热身里。

I want them to, be curious, and that's a real opportunity to put some of these things we see in the Internet.

嘿。

Hey.

这个看着挺有意思的。

That looks like fun.

我要不要也把这玩意儿加进我的热身中？

Let me try that as part of my warm up.

做一套真正有效的热身，对预防受伤有多大的帮助？

How much does doing, you know, a warm up that's properly a warm up play a role in helping with injury prevention?

嗯，

Well,

我觉得从一个简单的角度来说，我们有机会让大脑意识到，运动其实是一种技能。

I think from a simple idea that we have a chance to prime and remind our brains that movement is a skill.

对吧？

Right?

有时候我们会觉得，只要是动就行。

I I sometimes we have like, we're like, all movement is good.

对吧？

Right?

那些运动乐观派总说，你怎么动都行。

It's it's all like a the movement optimists are like, it doesn't matter what you do.

但我们真正关心的，是避免受伤，而不是单纯为了不受伤才做热身。

And we're like, well, from a from injury, which is not what we're trying to do, we're never on this track of, hey, let's warm up so we don't get injured.

我觉得那种想法有点本末倒置。

I think that's kind of a fool's errand.

而且，说实话，这没什么激励作用。

And, like, it's not really inspiring.

别受伤。

Don't get injured.

我觉得，我又没受伤。

I'm like, well, I'm not injured.

你懂的吧？

You know?

我怎么会突然受伤呢？

What's gonna happen that I'm gonna get injured?

相反，我们想的是，嘿。

Instead, we think, hey.

我们其实能完成更多工作。

We can actually get more work done.

做起来还更舒服。

We can feel better as we do it.

做起来身体没那么难受，而且我们通常发现，做完之后也不会那么僵硬。

We have less discomfort as we do it, and what we tend to see is we don't get as stiff afterwards.

当我们把大量高强度的工作压缩在很短的时间内完成时，往往没给身体足够的时间让组织充分充血、做好准备。

And so oftentimes, when we're trying to compress a lot of really dense work into a little time, we don't leave permission for us to really get tissues hyper perfused, like blood flow ready to go.

如果你一上来就推雪橇，结果跟腱拉伤了，那说明那块组织可能没得到充分热身。

If the first motion you do is push the sled and you put, you know, tear your Achilles, I'm like, well, that tissue wasn't as prepared maybe as it could have been.

其实我们本可以避免不少这种酸痛和小问题。

Maybe we could have mitigated some of these aches and tweaks.

那些肌腱附着点可能也没那么脆弱、干涩。

Maybe some of those insertions of those connective tissues weren't so, you know, friable and dry.

比如肩袖就是个典型的例子。

Just like the rotator cuff, for example.

其实只需要花一分钟。

It just takes a minute.

就像一块板结的土，得先松一松。

It's like hard packed earth.

如果你直接开始一项运动，就像用水管冲硬邦邦的土，水根本渗不进去。

And if you just take a, you know, exercise, which is like a hose blasting on hard packed earth, the water doesn't really soak in.

组织需要一点时间才能充分供血，之后你的活动范围才会更好，更重要的是，力量和耐力也会提升。

Takes a second for those tissues to, you know, to really become well perfused, and then you might have better range of motion, and more importantly, you'll have better power, better work tolerance.

其实现在已经有好多现成的理论模型了。

And then afterwards, there's all these models that exist already.

以前苏联人就说，如果你练完还僵着，那明天你还是会僵。

Like the Soviets used to say, if you leave the gym stiff, you're gonna be stiff.

如果我们回头看看那些传统的运动方式，其实很多人早就认真思考过这个问题了，但我们确实把热身的乐趣和激活效果都给丢光了。

I think if we if we take a look at some of our movement traditions, people have been training and thinking seriously about this for a long time, but we have sucked the joy out of the and the potential out of potentiation out of warm up for sure.

说到这点，我经常一身汗，我在加州大学伯克利分校当教练，也跟着女子水球队到处跑。

But to your point, when we're dripped in sweat so I coach at at Cal Berkeley, and I travel with the women's water polo team.

我是他们的体能总监。

So I'm their performance director.

我们常开玩笑说，我就是个健康顾问。

And our our joke is, like, I'm the health coach.

对吧？

Right?

有时候我得发点零食，有时候则要帮他们做活动度训练。

And sometimes that means I hand out snacks, and sometimes that means I'm doing mobility work.

我帮他们缓解疼痛，同时也负责热身和其他一些事情。

I'm helping him manage pain, but I also run the warm ups and the sort of amongst other things.

然后我们会跟另一支队伍对抗。

And we'll be battling another team.

那支队伍还穿着外套，身体僵硬，彼此之间也没配合好。

That team has their coats on, and they're real stiff and not really trained to each other.

我们的队员已经换上了运动背心。

Our women are down to their sports bras.

我们全副武装，随时准备开战，我就问：你想成为哪一队的人？

We are battling and fighting, ready to go, and I'm like, which team do you wanna be part of here?

对吧？

Right?

所以我们完全可以利用热身时间来互动、玩耍、整合状态、享受乐趣，同时表现得更好，因为身体组织这时候也更准备好了。

And so we can really use that warm up time to connect, play, integrate, have fun, and perform better because those tissues are better ready to go.

有时候时间特别紧，比如我在旅行，或者得赶着去录播客，我就知道至少得活动十分钟，让血液循环起来。

I sometimes do a really short I don't have if I don't have a lot of time, I'm traveling or I have to get to a podcast or something, And I know I need to get, like, my blood flow up for at least ten minutes.

这对我保持清醒特别重要。

Like, it's important for me to cognition.

没错。

Yeah.

你知道的，

You know,

我做什么其实都没关系。

it doesn't matter what I do.

关键是改变你的状态。

Changing your state.

我现在要从大脑切换到身体模式了。

I'm transitioning to now going from brain to, you know, meat.

没错。

Right.

但有时候我会骑上我的佩洛顿，连续做两组塔巴塔训练。

But sometimes I'll get on my Peloton, and I'll do two back to back Tabatas.

就是那种十分钟的训练，比例是二比一，二十秒全力踩，十秒休息，中间再歇三十秒。

So this, like, a it's a ten minute two to one ratio, twenty seconds on, ten seconds off, thirty second recovery in between.

但我骑上车之前从不热身，直接就开始做。

But I don't warm up before I get on that bike and I do that.

我听你刚才的意思是，像你所说的这种突然的高强度供血——你一下子从完全不动变成全力爆发，

And and what I'm hearing from you is, like, even that type of, you know, hyper perfusion as you called it, like, where you're getting all of a sudden, you're going from nothing to boom.

让血液迅速涌动起来，老兄，

You're getting that blood flow up, man.

你拼得这么猛，

You're going hard.

还是得先热身。

Needs a warm up.

那首先我们得想清楚：我们是打算只靠这一段骑行，就满足你当天所有的运动需求吗？

Well, what we could start to say is, are we trying to meet all of your movement needs only by the time we get there?

所以我们得先捋一捋，你一天里其余的时间都是怎么安排的？

So what we can start to say is, well, what does the rest of the day look like?

毕竟如果你平时大部分时间都坐着，很少动，那能站起来骑骑车已经很不错了。

Because if you're just going from sitting to more sitting and we have a little like, that's already great.

至少你让心率提上来了。

You're you're getting your heart rate up.

你开始加快呼吸了

You're starting to breathe.

我们完全可以在这个过程里加入屏息训练

We could we could put in breath holds there.

也可以加入低氧训练

We could do hypoxic work there.

哪怕只是先调低阻力、慢慢把速度提起来，都是帮身体进入状态的好方法

We could we could you know, you just taking the resistance out of going fast could be a really great way of, you know, priming yourself.

不过我觉得关键在于，如果我们每天早上一醒来就动一动，会怎么样？

The I think the key here though is what if we had a little movement first thing in the morning?

比如说，我们可以给人们三个选择，让他们挑一个来做。

What if I like, we do a thing that we kinda give people three options.

我们会说，作为起点，建议你出门前做一下髋部旋转、肩部旋转，或者呼吸练习。

We're like, hey, as a place to start, I would like you to do the hip spin up, the shoulder spin up, or breath spin up before you leave the house.

因为万一一天忙起来，没时间锻炼，我们也希望提前问清楚：一个普通人的一天，身体该怎么活动？

Because if the day gets away from you and you can't train or you can't exercise, we wanna have said, well, what does a physical day look like for a person?

我们怎么才能让身体在全天都多动一点，而不是把所有运动都攒到一块儿？

How do we get more movement in throughout the rest of the day instead of just saving it up?

我特别想强调的是，你是个忙碌的上班族，如果早上能花一点时间做点髋部热身，工作时又能自由选择活动方式，那会很好。

Because what I really like to do is recognize that you're a busy working human, and then if we had a little bit of hip prep in the morning, we worked at a desk that gave us movement choice.

也许你可以坐在地上工作。

Maybe we sat on the floor.

也许你还是坐在电脑前。

Maybe we sat at the computer.

中午的时候我走动了一会儿，等真正开始锻炼时，我不是从零直接跳到六成力，而是从四成慢慢加到六成，因为身体已经提前热身了。

We walked around a little bit at lunch, then by the time I actually got to my workout, I'm not going from zero to 60, I'm going from 40 to 60 because I've prepared my body a little bit more.

也许这就是悄悄把运动融入日常的好办法。

Maybe that's a great way to sneak it in.

另外呢，既然有机会做点更好的选择，那当然好。

And the rest of the thing is, hey, when we have the opportunity to be do a better thing, fine.

有时候在机场，我会买一盒水果，比如十七块钱的一盒葡萄，再加两个不太好的鸡蛋，虽然这算不上什么健康餐，但今天先凑合了。

Sometimes I'm at the airport and I grab a fruit, you know, bucket, you know, a $17, you know, cup of grapes and two horrible eggs, but that is really not great food, but it's gonna do today.

剩下的明天再补回来。

And then we'll get the rest of it tomorrow.

不用太纠结这个。

We're not worried about it.

我特别欣赏你把这当成一种身体上的日常练习，而且，先从轻重量开始，慢慢来，多花点时间感受动作，逐步加码，这完全没问题。

The main thing is I love that you are thinking about this as a physical practice, and, hey, there's nothing wrong with taking the first five sets under the bar and taking your time and just moving slowly and adding weight.

对。

Hey.

有时候我们有时间、有余地可以活动活动、热热身，那就别错过。

You don't have sometimes when we have time and luxury to play and move and prep, let's do it.

要是没这条件，至少多上点心，认真对待一下。

If not, let's just be a little bit more conscientious about it.

太好了。

Awesome.

你提到的这个髋部，具体是指髋关节的活动度，还是髋部的热身？

What is this hip like, if you're if you're joint you're talking about this hip mobility or hip prep.

具体来说，这动作该怎么做？

Like, what what's what does that look like?

首先，我们希望找一个你真能做得出来的动作。

Well, number one, we wanted something that you could do.

再想想，那些真正深入研究过这些问题的人是怎么做的，我们向他们致敬。

Imagine, like, again, homage to our the people who've thought about critically about some of these things.

瑜伽里就有拜日式。

Yoga has sun salutation.

我觉得这真是个特别棒的练习。

And what I thought was, what a great practice.

如果每个人每天出门前都做一遍拜日式，身体各个部位都能活动到。

If everyone did sun salutation every single day before they left the house, They've touched them at ranges.

这能提醒他们的大脑。

They reminded their brain.

他们得好好呼吸。

They had to breathe.

他们得转动身体。

They had to rotate.

他们得承重。

They had to weight bear.

他们得稍微活动一下脊柱。

They had to move their spines a little bit.

对吧？

Right?

这太棒了。

That's great.

但有时候，太阳致敬式被裹挟了太多体式，太多灵性的东西。

But that sun salutation sometimes comes entrapped in a little bit of too much asana, a little much too much spirituality.

对。

Yeah.

有时候我们的运动员会说：真的吗？

And sometimes our athletes are like, really?

这感觉不够运动性。

This doesn't feel athletic enough.

所以我就在想，我们能做点什么来模拟那种感觉？

So I was like, what can we do to sort of simulate that?

于是我想出了髋部旋转这个动作，核心就是髋关节的屈曲和旋转。

And that's where I came up with the idea of the hip spin up, which was fundamental positions of flexion and rotation of the hip.

我们能激活到一些极限范围的组织。

We touch some end range tissues.

我们加入一些等长收缩动作。

We throw some isometrics in.

让脊柱和髋部协同发力，完全靠地面支撑。

We make your spine work with your hips, just ground based.

不需要任何器械。

Don't need any equipment.

这个动作可以调整强度，还能让你突然意识到一点。

It can be scaled, and it gives you a touch of, like, hey.

什么？

What is?

我今天至少有没有在这些极限范围内活动一下？

Am I at least at these full ranges of motion for a second today?

我觉得很多时候，我们生活在一个不需要动用身体全部能力的世界里。

Because I think what ends up happening oftentimes is that we can live in a world where we're not asked to actually do all the things our bodies can do.

所以我们现在得提醒自己：好吧。

And now we're having to be like, okay.

这是你的维生素。

Here's your vitamin.

这是你用来弥补身体没得到充分活动的补偿措施。

Here's your x and such to make up for the fact that we're not really doing the things we need to do with our bodies.

一个简单的髋关节活动性测试是什么样的？

What is a what is a simple hip mobility test look like to

关键问题是，髋关节到底应该能做什么？

Well, the the question here is, you know, what should the hip should what what should the hip be able to do?

对吧？

Right?

我说的髋关节，是指整个链条。

And and I say hip as in the chain.

对吧？

Right?

但这才是主要的动力来源。

But that's the big primary engine.

脊柱是第一个动力源，但真正主要的动力源其实是髋部和肩部。

Spine is the first engine, but then we have these big primary engines of the hips and shoulders.

有意思的是，如果我问那些在跑步训练或营养方面很专业的人，我会问：髋关节到底应该能做什么？

And what's interesting about that conversation is that if I ask people who are very sophisticated about their running training or their nutrition, I'm like, what should the hips be be able to do?

什么样的表现才算正常？

What's normal?

什么样的表现就明显不正常了？

What's what's far from normal?

每个医生都认同我们该能做到什么？

What does every physician agree we should be able to do?

但他们根本说不上来。

They have no idea.

正常的髋关节屈曲是什么样的？

What's what's normal hip flexion?

把膝盖拉到胸口附近。

Bring your knee to your chest.

当时我们就意识到，其中一个关键问题或机会，是把这些活动度测试融入训练中，这样锻炼的刺激同时也能当作诊断工具。

Well, this was really where we recognized that one of the problems that we had or opportunities we had is to make these range of motion tests part of the training so that I could the stimulus for adaptation exercise was also the diagnostic tool.

对吧？

Right?

这样我就能清楚地了解身体的状态。

So I can understand what's going on.

其实，所有人都应该能做深蹲，让髋褶皱低于膝盖。

So easily, we all should be able to hip squat hip crease below the knee.

对吧？

Right?

这其实是个很简单的小测试。

That's a really simple test.

如果你做起来很吃力，就说明你今天的身体状态可能不太理想。

And if you're struggling to do that, tells me a little bit about your readiness today.

当然，也可能是你身体太僵了。

And, again, you could be stiff.

也可能是旧伤导致的。

You could have old injuries.

其实都有可能，我完全不是在评判大家。

You could have you know, it doesn't there's no judgment there.

比如你单脚站立的时候，另一条腿的膝盖应该能抬到超过90度的位置，但大部分人都做不到这点。

If you stand on one leg, you should be able to pull your other knee up past 90 degrees, and most people would struggle for that.

我们在上一本书里提到过一个简单的测试，叫“坐立测试”，现在应该很多人都听说过了。

We have a simple test in the last book called the sit and rise test, which everyone has heard of now.

你直接坐到地上，盘腿坐好，全程别摔倒，然后也别用手撑地、别把膝盖挨到地面，直接站起身来。

Just lower yourself to the ground, crisscross applesauce, right, without falling, and then without putting your knee down or hand down, pop back up.

这个测试的妙处在于，它甚至都算不上是一套完整的活动度测试。

And so what's nice about that is that that's not even a full range of motion test.

它对力量的要求很低，但却能很好地提示你，可能存在髋屈能力不足的问题。

It's not even, doesn't require that much strength, but it's a good indicator that you might be missing some hip flexion.

能否顺利身体前倾、转移重心，才是限制你完成这个动作的核心原因。

Being able to fold forward to shift your weight is really the the limiter there.

所以，如果我们能先定下几个参考标准，帮大家弄清楚自己的活动范围是不是正常，就能更好地关注自己的情况。

So if we can begin to create some some fence posts, some guidelines for people to understand what's more normative or not around their own range of motion, then you can keep an eye on it.

那个坐起测试，有没有相关数据表明它和长寿有联系？

And the the sit and rise test, isn't there some data on that with associations in longevity?

简单说，这些其实都是间接指标。

Basically, imagine that all of these things are proxies.

对吧？

Right?

就像你之前说的，我其实不关心你的握力有多强。

As you've talked about, like, I don't really care what your grip strength is.

我关心的是你用这份握力去做什么。

I care what you do with that grip strength.

如果你经常用握力做各种有趣的事，你的握力自然就会好。

But you're if you're doing a lot of fun stuff with your grip strength, your grip strength is gonna be good.

所以它其实是其他很多能力的一个反映。

So it's a proxy for all these other things.

对吧？

Right?

这个测试能反映出你平时怎么活动，怎么解决动作上的问题，还有你控制平衡的能力。

And that test tells us a lot about your movement choice, your ability to solve movement problems, your ability to, you know, modulate your your balance.

但这未必就是唯一标准。

And so it may not be that that's the end all, be all.

就算用手撑一下地，你照样可能活到一百岁。

Put a hand down, you could probably still be a 100.

我们身边不就有很多年过九十的长辈吗？她们从没做过坐起测试，也没吃过生酮饮食，从来没上过高强度健身课，但她们的生活方式就是不一样。

I mean, we probably have some aunties in our lives who are over 90, who've never done the sit- rise test, never done keto, never went to a high intensity exercise class, but there there's something about their lifestyle.

我们刚从日本回来。

We just got back from Japan.

我们睡在地上。

We're sleeping on the ground.

那些在地上如厕、睡觉、吃饭的文化，老年人跌倒的风险几乎降到了零。

Cultures that toilet on the ground, sleep on the ground, eat on the ground, fall risk in the elderly drops to almost zero.

髋关节和下背部的骨关节炎发病率几乎降为零。

Osteoarthritis in the hips and low back drops almost zero.

也许我们偶尔该去接触一下这些动作姿势，这样大脑才会把它们记下来。

There's something about maybe we should touch these shapes once in a while, and then that makes it so that it's on the map of the brain.

我们在触碰并给这些组织施加负荷。

We're touching and loading those tissues.

大脑就不会觉得这些动作没用而逐渐放弃它们。

They the brain doesn't start to pare down some of that movement as as irrelevant.

所以关键问题是，我每天该做些什么？

So really, the question is, what should I do every day?

接下来我们可以进一步问：在力量和体能训练中，哪些动作是必不可少的？这其实就是在负重下进行的系统性动作练习。

And then now we can ask the next following questions, what are essential movements in strength and conditioning, which is really just a formal movement practice under load.

对。

Yes.

这正是我想问的下一个问题，因为我最近和一个身体状况不错的人一起做了坐起测试。

And that that that is my next question because I recently did this sit and rise test with someone who is in good shape.

他们经常锻炼，但我做这个坐起测试时一点困难都没有。

They work out, and I had no problem getting up and doing this sit and rise test.

因为你

Because you

没错。

That's right.

那为什么有人平时锻炼，身体却并不健康呢？

So how can someone be healthy, workout?

我的意思是，锻炼不只是跑步或力量训练，这两者都包括。

I mean, you know, when I mean workout, I I mean, like, strength and conditioning both.

对吧？

Right?

他们跑跑步，做深蹲、硬拉，可还是做不好这个坐起测试。

They're they're doing running.

他们做深蹲、硬拉，却连坐起测试都完成不了。

They're doing squats, dead lifts, and and have trouble with a sit and rise test.

这是个很好的问题。

It's a great question.

它揭示了一点，我也特别认同，就是你我都有自己偏爱的训练方式。

What it hints at and what I love is get to a place where you and I have our own ways we like to train.

对吧？

Right?

你就是有一些自己特别喜欢的动作。

You just you have things.

你啊，特别擅长抓举、硬拉和划船。

You're like, you're a big power cleaner and dead lifter and rower.

你就是喜欢做这些高强度的动作。

You're you know, do these hard things.

抓举这动作。

Power cleaning

是最难的。

is the hardest thing.

我不喜欢做，但还是得做。

I hate doing it, but I do it.

这简直像是一门奥运项目，你这辈子都会一直在练它。

It's almost like it's an Olympic sport, and you'll spend the rest of your life working at it.

对吧？

Right?

好吧。

Okay.

抛开这个不说。

That aside.

撇开这个，我们可以说，每个人都有自己偏爱的训练方式，喜欢的身体活动方式，还有玩的运动。

So that aside, what we can say is you have your way of training, way things that we loved with the way we like to move our bodies and the sports we play.

不管换成什么第三方体系，你都应该能适应得很好。

Should be able to take any third party system and thrive there.

所以你去练瑜伽，被虐得够呛——其实瑜伽也没那么夸张。

So if you go to yoga and you get your butt kicked, like, yoga is not crazy.

瑜伽本身其实是在提醒你，

Yoga is just saying, hey.

这些本来就是人类不靠额外负重就能完成的动作，但我们要维持这些等长收缩的姿势，还要一直保持顺畅呼吸。

Here's what humans should be able to do with no load, but we're gonna hold these isometrics and you have to be able to breathe for a long time.

再去上普拉提课试试，

Go to Pilates class.

如果你本身的运动底子真的很强，那你肯定能轻松搞定普拉提。

If you're really elite, you'll you'll spank Pilates.

练完之后你可能会觉得酸痛，因为那些姿势你平时很少做，都是普拉提的标准标志性动作，对吧？

You might be sore afterwards because there are some shapes you don't spend a lot of time in that are normative towards Pilates, right, that are signature Pilates.

不过理想情况下，我们应该把你目前的所有习惯都整合起来，再配合血液检查的结果来调整。

But, ideally, we should take whatever you're doing and run it through a blood panel.

你平时的饮食习惯是怎样的？

How do you like to eat?

好的。

Cool.

我相信你。

I believe you.

咱们现在来看看这边。

Let's go ahead and check over here.

这种第三方验证是个不错的测试方法。

And so that third party validation is a nice test.

我们常常把生理能力跟选择、技巧、协调性搞混了，我在这边能输出几千瓦的功率，但我的协调性其实很差。

And what we often see is we've compared, sort of the capacity of physiology, and we've confused that with choice, skill, right, coordination, but I can generate thousands of watts over here, but I'm not very coordinated.

或者因为我在这边输出了几千瓦的功率，反而影响了髋关节的旋转或伸展。

Or because I've generated thousands of watts over here, it's cost me my rotation of my hip or my hip extension.

你或许能撑一阵子，但直到你想学新技能时，才会发现这些组织因为长期超出正常活动范围而被用坏了。

And ultimately, you can do that for a while until you wanna learn a new skill, until that tissue is somehow a little bit misused because it doesn't have its normal ranges of motion.

我觉得当我们让人做些基础测试时，才能真正理解输入和输出之间的关系。

And I think when we ask people to sort of engage in some baseline testing, then we can start to understand inputs and outputs.

比如一个参加环法自行车赛的顶级车手，我们其实很少专门练髋部伸展，像弓步那样把膝盖拉到臀部后方。

And so if I have an elite cyclist, I'm working in the Tour de France, we don't really spend a ton of time in hip extension training knee behind the butt like a lunge.

我们保持这些姿势，是为了恢复力量，让髋关节正常发挥作用。

We are in those shapes to make sure that we restore power, keep the hip doing what it needs to do.

我们不需要像训练奥运短跑选手那样，高强度地练这些姿势。

We don't necessarily have to train in those shapes as heavily as we might with an Olympic sprinter.

但我们需要看看，这个人能在哪儿加入一些等长训练、活动度练习或软组织放松，来保持这个活动空间不被堵住。

So but we need to look at where is this person able to put some of these isometrics or some mobility work or some soft tissue work to keep it, you know, the sort of the window open.

因为对普通人来说，我们其实都曾经是业余运动员，目标就是尽可能维持住关节的活动范围。

Because what we're really trying to do for the typical person again, we're all basically rec athletes at some point, is we're trying to say, let's maintain as much range as we can.

对吧？

Right?

也就是说，我们该怎么保持动作的多样性，保留更多的动作选择？

Let's and by that, we'll say, how do I maintain movement choice, movement options?

怎么才能学会新的技能？

How do I pick up a new skill?

怎么让身体自由灵活，不受限制？

How do I have a body that's free and unencumbered?

我们之前聊过髋部的问题，但肩膀也是我特别关注的地方，因为我自己经常觉得那里疼。

I we covered this hip thing, but I'm the shoulders is another kind of obsession of mine because I do get I do get some pain in there.

我有几个问题想问，一个是关于如何评估肩关节的活动度。

And there's a couple of questions I wanna ask, and one has to do with the, obviously, the the ways to assess shoulder mobility.

另一个是，我平时久坐办公，这方面我也挺感兴趣的，相信很多人也一样。

But the other is, like, you know, I do work at a desk a lot, and we're gonna get into desk ergonomics people because that's also an interest of mine as well as I know other people are interested.

那对于既要久坐、又经常举铁的人，肩关节最常出现的问题是什么？

But what can someone who is desk working a lot, but also who lifts, you know, what what's, I would say, a common problem in those individuals in terms of, like, their shoulder mobility.

那在改善肩部活动度上，哪些练习的投入产出比最高？

And what would be a good, you know, ROI in terms of, like, working your shoulder to reset it.

对。

Yeah.

我们不妨把上半身和下半身分开来看，因为散步这种事很容易做到，也能帮身体放松。

Let's take a look and split the upper body from lower body because it's easy to go for a walk, and we can decongest.

对吧？

Right?

淋巴系统是嵌在我们的肌肉里的。

The lymphatics are built into our muscle system.

淋巴系统就像身体的排污系统，它完全依赖肌肉来运作。

The lymphatic system is a sewage system of the body, and they're it's bootstrapped into our muscles.

所以当我们散步时，小腿就像第二颗心脏。

And so if we go for a walk, that calf is acting like a second heart.

它在泵送。

It's pumping.

通过肌肉收缩，我们把淋巴液从腹股沟排出去，这时候说‘咱们放松一下’就很容易了。

We're dumping all those lymphatics through the groin, through that muscle contraction, and it's easy to say, hey, let's decongest.

对吧？

Right?

我刚才跑了步。

I've just I I ran.

我做了点运动，现在打算再多走走。

I did something, and now I'm just gonna walk a little bit more of the day.

这就是为什么你坐飞机时会脚踝肿胀的原因之一。

It's one of the reasons, you know, if you fly on an airplane, you get cankles.

脚踝肿胀其实是缺乏活动造成的。

It's lack of movement that's giving you those cankles.

对吧？

Right?

这是组织里积液了。

That's congestion of the tissues.

话说回来，如果我直接说，

Well, it's easy on the but if I say, hey.

你得去划船机上划一小时，你肯定得说：兄弟，别逗了，我可不干。

I'm gonna need you to get on this rower for an hour, you're gonna be like, bro, I'm not doing that.

让你去冲刺自行车上骑一小时来消肿？

Get on this assault bike for an hour and decongest.

什么？

What?

这根本不可能。

This it's impossible.

所以有时候，很难让上半身做出足够夸张的交叉模式动作来达到我们想要的消肿效果。

And so sometimes, it's hard to get enough exaggerated cross pattern motion and movement of the upper body to decongest it the way we're working.

那我们不妨想想，手头有哪些工具可以用呢？

So what we can say then suddenly is, well, what tools do have available to me?

首先，也许可以稍微活动一下肩膀，在日常生活中做一些基础的姿势。

Well, number one, maybe a little bit of shoulder motion where I'm touching some fundamental shapes during the day.

这样很简单。

That'd be easy.

而且这是个不错的起点，比如，你完全可以不用扣后背的胸罩扣子。

And that's an easy place to start because it's you know, for example, it's easy never to have to put your bra on on the back.

对吧？

Right?

这其实是在测试肩关节的内旋和伸展能力。

That would be a test of internal rotation and some extension.

刚才说的那个背手够后背的测试，哎呀，就是那样

That aptly scratch test, all the the, you know, hey.

咱们来聊聊，如果做FMS测试的话，你能把手背到身后去吗？

Let's look at the if you do the FMS test, can you get your hand behind your back?

可要是你平时根本不做这类动作、不把身体摆到这些姿态里，那肯定很难做到

But if you're not practicing and in those shapes ever, it's gonna be tricky.

另外，如果现在你还像现代健身理念影响下的训练方式那样，给上半身加很大的负荷，你要记住，身体在承受训练刺激后，第一件事就是分泌更多胶原蛋白

And if you start loading the upper body significantly the way you are, the way the way we're kinda modern training is has sort of influenced us, remember that the first thing the body does after training stimulus is it lays down more collagen.

这样能让这个身体结构更强韧，能承受住肌肉的发力。毕竟筋膜结缔组织这些支撑结构是先长好的。

It makes the container stronger to withstand now when it starts to put the muscle down inside that, the the fascial connective tissue containers are set up first.

如果身体的支撑框架更强健，那肌肉就能练得更发达。

The we have a bigger engine frame, then we can make a bigger engine.

所以要是一直不动的话，身体就会变得僵硬，组织也会纤维化。

So if you don't do anything, you're gonna become stiff and fibrotic.

到那时候就真的只能……只能蹲都蹲不利索了。

Like, welcome to being, you know, big squats.

如果你不注意的话，大腿前侧很容易变得僵硬。

I mean, they're gonna make your quads stiff if you don't if you don't keep your eye on it.

跑步多了，大腿前侧也会特别紧。

All that running makes your can make your quads very stiff.

对吧？

Right?

所以，我们得关注一下肩膀的活动范围，别让它受限了。

So suddenly, we can ask around the shoulder, well, let's make sure that we're doing something to keep an eye on this range of motion.

比如早上可以做点肩部旋转动作，就是配合手臂摆动，简单地活动几个基础姿势。

And, I could hint at you could do something like the shoulder spin up in the morning, which is just touching some fundamental shapes with some arm swings.

特别简单。

It's very simple.

也可以试试大卫·韦克斯的绳子流动训练，好玩又轻松，能很好地活动全身多个关节。

You could do something like David Wex rope flow, which is super fun and very easy to touch a bunch of shapes.

其实就是类似PNF的模式，那种康复训练里常用来激活肩部的对角线和旋转动作。

It's basically imagine, like, PNF patterns, which were this kind of model of looking at how we load the shoulder in this rehab that came out these diagonals and rotation.

如果你不停地甩绳子，身体会自然地接触到各种旋转动作。

And if you just spin a rope a whole bunch, you're gonna touch a ton of rotation.

你会接触到很多基础的动作形态。

You're gonna be in some of fundamental shapes.

整个过程特别快。

It's really fast.

操作起来很简单。

It's easy.

特别适合作为热身。

It's great prep.

或者我们可以更进一步，比如说——

Or we could go, know, a step further and say, okay.

我们一整天都在训练了。

We we've trained all day long.

现在我们可以让你连接到一个高度精密的神经肌肉设备，帮助缓解组织紧张。

Now we're gonna hook you up to this very sophisticated neuromuscular device that's gonna decongest the tissues.

但说到底，我们要让大家记住，身体一点都不脆弱。

But ultimately, we wanna remind you that the body is not fragile.

它天生就可以承受压力，并且一直不断适应变化。

It's designed to be loaded and adapt forever.

所以我们至少得先留意自己的活动幅度。

So let's just, at the very least, keep an eye on our range of motion.

我刚从机场过来，刚好在安检扫描仪那里看到大家抬胳膊过安检，那情况真的不太乐观。

And I just came from the airport where I just got to see people put their arms over their head in the scanner, and it's sort of a disaster.

是吧？

Right?

我的意思是，这些动作本质上就是后弯、向内旋转，都很基础。

I mean, they're just banana back, internally rotate.

现在很多人都不敢把胳膊举过头顶，其实根本不是做不到，只是日常生活里根本不需要他们做这个动作而已。

Like, people just don't aren't very confident in putting their arms over their head anymore, but it's because their life doesn't ask them to do that.

那像我这种每天大部分时间都坐在办公桌前的人，你觉得应该花多长时间练这些？很多人都是这种情况。

And how often are like like, what how much time do you think someone should spend like myself who is desk sitting a lot and many of us are?