2785：你可以在家做的最有效锻炼

如果你想锻炼身体、拓展思维，只有一个地方可去。

If you wanna pump your body and expand your mind, there's only one place to go.

思维泵。

Mind pump.

思维泵。

Mind pump.

由主持人萨尔·迪·斯特凡诺、亚当·谢弗和贾斯汀·安德鲁斯为您呈现。

With your hosts, Sal Di Stefano, Adam Schafer, and Justin Andrews.

你刚刚找到了最受欢迎的健身、健康和娱乐播客。

You just found the most downloaded fitness, health, and entertainment podcast.

这是《今日思维泵》。

This is Mind Pumped Today.

我们今天要讨论的是在家能做的最有效的锻炼。

We're talking about the most effective workout you can do from home.

因为这一期节目，我们做了以下这些事。

Now because of this episode, here's what we did.

我们有多个MAPS 15锻炼计划，每天只需十五分钟。

We have a bunch of MAPS 15 workout programs, fifteen minutes a day.

其中大多数都有居家版本。

Most of them have an at home version.

所以，因为这一期节目，我们做了以下安排。

So here's what we did because of this episode.

现在所有计划都打五折。

They're 50 off right now.

我们的所有MAPS 15计划，五折优惠。

All of our MAPS 15 programs, 50% off.

前往 maps15programs.com。

Go to maps15programs.com.

使用代码：home。

Use the code home.

这样就能享受五折优惠了。

That'll get you the 50% off.

本集节目由我们的赞助商Troscriptions倾情呈现。

This episode is also brought to you by our sponsor, Troscriptions.

看。

Look.

你可能听说过亚甲蓝。

You might have heard of methylene blue.

这是一种已经存在很久的化合物。

So this is a compound that's been around for a long time.

但如果你口服它，真的会感到精力充沛。

But if you take it orally, boy, do you get a lot of energy.

它能改善线粒体功能和专注力。

It improves mitochondrial function, focus.

它能提高多巴胺和血清素等物质的循环水平，让你感觉良好。

It increases circulating levels of things like dopamine and serotonin, makes you feel good.

同样，它已经存在了一百年，但人们现在意识到将其作为补充剂具有惊人的认知益处。

Again, it's been around for a hundred years, but people realize using this as a supplement has incredible cognitive benefits.

嗯，最好的亚甲蓝来源是Troscriptions。

Well, the best source of methylene blue, Troscriptions.

这是我们唯一合作的品牌。

That's the only one we work with.

去了解一下他们吧。

So go check them out.

访问 troscriptions.com。

Go to troscriptions.com.

网址是 troscriptions.com/mindpump。

That's troscriptions.com/mindpump.

使用代码 mind pump。

Use the code mind pump.

享受九折优惠。

Get 10% off.

好的。

Alright.

快说一下。

Real quick.

如果我们像你们爱我们一样爱你们，为什么不穿上我们的T恤、帽子、马克杯或训练装备来支持我们呢？去 mind pump store dot com 看看吧？

If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mind pump store dot com?

我现在说的就是这个。

I'm talking right now.

暂停一下。

Hit pause.

去 mindpumpstore.com。

Head on over to mindpumpstore.com.

就这样。

That's it.

继续享受节目吧。

Enjoy the rest of the show.

说到健身，人们普遍认为你必须去健身房。

When it comes to fitness, there's a widely held belief that you gotta go to the gym.

看。

Look.

这不对。

It's not true.

你可以在家进行非常有效的锻炼，即使没有或只有很少的器械。

You can have an incredibly effective workout at home with no or little equipment.

确实如此。

It's true.

你只需要做对就行。

You just gotta do it right.

你得正确规划，合理安排，做正确的事情。

You gotta plan it right, program it right, do the right things.

但今天我们就要谈谈，如何在家制定出最有效的锻炼计划。

But we're gonna talk about that today, how you can create the most effective workout that you do at home.

看看杰克·萨拉斯。

Look how Jack Salas.

他从未进过

He's never been inside a

健身房。

gym.

什么？

What?

至少十年没进了。

Not for a decade at least.

什么？

What?

很久没去了。

Not for a long time.

已经很久没

It's been a

你进过健身房了

long time since you've been in

健身房。

a gym.

我经常去健身房。

I go to gyms all time

现在。

now.

嗯，只是去一趟。

Well, visits.

是的。

Yeah.

那不算。

That doesn't count.

比如，去健身房锻炼。

Like, go to the gym.

哦，对。

Oh, yeah.

但事实上，你真的在某个地方办了健身房会员吗？

But In fact, do you even have a gym membership somewhere?

是的。

Yeah.

我办了好几个。

Have several.

对。

Yeah.

我就像。

I'm like,

你只是你只是我

you just you just I

只有一个。

have one.

是的。

Yeah.

知道。

Know.

我们

We

只是捐钱。

just donate.

我们从不去。

We don't show up.

是的。

Yeah.

我在支持健身行业。

I'm supporting the fitness industry.

就是这样。

That's it.

我们在维持他们的运营。

We're keeping them afloat.

不。

No.

你知道，有一种观点认为，如果你需要很多器材，而在家能做的运动非常有限，但这种说法并不正确。

You know, there is a there is a belief, right, that that if you need lots of equipment and there's only so much you could do at home, but which isn't true.

我们一会儿会谈到这个。

We're gonna get into that.

但我认为我知道这一点。

But I think that there's I know this.

我通过多年训练他人，深知这一点。

I know this just through training people for so many years.

在家进行一次良好的锻炼有很多优势。

There's a lot of advantages to having a good workout that you could do at home.

其中之一就是便利性。

One of them is just the convenience.

是的。

Yeah.

这是一个很大的优势。

That's a big one.

它能节省大量时间。

It's a big time saver.

当你观察那些最初阻碍人们保持锻炼一致性的因素时，会发现原因有很多，人们停止锻炼的理由多种多样。

When you look at the things that tend to get in the way initially of someone's consistency because there's lots of reasons why people will stop working out.

但最初的第一个障碍是：唉，我得开车去个地方。

But the initial first hurdle is, ugh, I gotta drive somewhere.

我得去某个地方。

I gotta go somewhere.

而当你能通过这种方式消除这个障碍时——数据也证实了这一点。

And when you can get that out of the way by the way, the data reflects this.

数据显示，当人们找到一种可以在家或附近进行的优质锻炼时，他们的坚持性会显著提高。

The data shows that when people find a good workout that they could do at home or really close, that their consistency goes up quite a bit.

这非常重要，因为坚持才是问题所在。

And that's a big deal because consistency is the problem.

其他所有问题，这么说吧，都比不上一致性这个问题重要。

It's not all the other problems let me put it this way, pale in comparison to the consistency issue.

而且教练们都明白这一点。

And and trainers know this.

这正是我们需要跟客户一起解决的问题。

This is what we gotta work on with our clients.

所以，如果你能找到一种适合在家做的高效锻炼方式——我们稍后会谈到——那会非常好。

So home workouts, if you can make it work with a good workout, which we'll talk about, they're great.

我觉得尤其是在刚开始阶段，当你真正想解决这个问题，把它变成一种生活方式的添加，持续坚持锻炼时，那个必须开车出门、往返奔波的大障碍真的特别烦人。

I feel like especially in that beginning stage where you're really trying to kinda, like, tackle this and and make this a lifestyle addition where you're consistently going and, you know, to have that one big barrier of like having to get in your car and then drive and then Yep.

你知道，来回折腾，然后还要工作，接着孩子又出状况，所有这些事情一齐爆发出来。

You know, back and forth and then work, but then the kids and then or this all these things kinda erupt it.

所以，直接去掉这个环节，确实是简化流程的绝佳方式。

So to just cut that out is is pretty great way to streamline.

嗯，你们俩真的说服我了。

Well, you guys you guys converted me.

是的

Yeah.

我的意思是，如果你听够久，我曾经非常坚持一定要去健身房。

I mean, I I for if you listen long enough, I I was really staunch about the gym.

非得去健身房不可。

Has to be the gym.

健身房能提供能量，还有其他人一起锻炼的氛围，我喜欢这些，这一点没变。

Gym provides the energy and other people working out, and and I like all that stuff, and that hasn't changed.

我依然喜欢这些。

I still like all that stuff.

关于你提到的持续性和便利性，过去十年的训练中，我逐渐接受了这些小规模的锻炼，我甚至称它们为微锻炼，比如只做一两个动作。

I think to your point about the consistency and the convenience, when I've the last like decade of my training, I've really allowed these little workouts, little micro workouts, I'd even call them, like where I only do one or two exercises.

我必须说，这十年是我整体健康和体能最好的时期之一。

And I have to say this has been one of my best decades of, like, overall health and fitness.

我觉得，即使在我整个生活都围绕比赛展开的巅峰健美时期，我也未曾达到过现在的状态。

I think I've been in greater peak shape, you know, bodybuilding when my whole life revolved around competing.

但如果我从几十年的视角来看我的人生，我会说这是迄今为止我保持力量、平衡、灵活，拥有适量肌肉和良好代谢状态的最好十年之一。

But if I were to look at my life in decades, I'd say this has been one of the best decades of, like, just staying strong, balanced, mobile, having a decent amount of muscle in my body, metabolic, all the things.

我将很大程度上归功于自己从一个狂热的健身房爱好者，转变为那个会去车库做三组深蹲的人。

And I attribute a lot of that is is shifting from being the hardcore gym guy to the guy who's like, I'll just go in the garage and do three sets of squats maybe.

或者也许我们会去玩一会儿悬挂训练器。

Or maybe maybe we'll get in the play around the suspension trainer for a little bit.

我认为这其中很大一部分原因在于，过去我根本不会这么做。

And I think what a lot of that has to do with is in the past, I wouldn't do that.

即使健身房就在附近。

Even with a close gym.

我曾经有一个非常

I had a gym that was really

你会觉得开车去是合理的

You would have justified driving

是的

Yeah.

我不会开车去健身房只是为了做三组深蹲。

I wouldn't get in a car and drive to the car to just do three sets of squats.

是的。

Yeah.

我以前必须鼓起勇气，要么去锻炼，要么就不动。

I needed to I needed to muster up the I'm gonna go do a workout or nothing.

嗯。

Mhmm.

所以，我想你们让我改变的方式是，我意识到自己曾经有多少次因为不想进行五十分钟的健身房训练而劝自己放弃，但当我把锻炼设备搬到车库里后，情况就变了——我可能不想做五十分钟的训练，但你知道吗？

And so and I think that's how you guys converted me was I realized like, oh, how many times I had probably talked myself out of going and working out because I wasn't in the mood for a fifty minute gym workout where when it when I built it in my garage, it became this, like, I'm not in the mood for fifty fifty minute workout, but you know what?

我可以去玩玩悬挂训练器，或者，你知道吗？

I could go do some, like, suspension trainer stuff or, you know what?

我可以去做个深蹲。

I could go I could go do a set of squats.

这在我整个十年的锻炼一致性上，带来了巨大的改变。

And that has made all the difference when I look at the consistency over an entire decade.

还有另一件事，很多人可能没有意识到，尤其是作为父母。

Here's another thing that a lot of people may not realize, but especially as a parent.

我的意思是，有了孩子之后，找到人照看他们是一个很大的障碍。

I mean, that's a big hurdle is is having kids and then finding someone to watch them.

很多健身房提供托儿服务，他们称之为儿童俱乐部，这对健身房来说非常有价值。

A lot of gyms offer daycare, what they'll call kids club, which is very valuable for gyms.

他们很清楚这一点。

They know this.

但对一些人来说，这仍然很困难。

But for some people, it's still difficult.

当你在家锻炼时，孩子会在你旁边玩耍。

When you work out at home, your kids hang around while you work out.

这能让他们受到积极的影响。

And it's a great way for them to be positively influenced.

太棒了。

It's awesome.

孩子在你做组训练时玩耍，然后你休息，接着再去陪他们。

Kids play while you do your set, then you get you rest, then you go hang out with them.

我知道很多父母都是这样做的，我妻子就是这么做的。

And I know a lot of parents where this is what they just my wife does this.

我妻子会去锻炼。

My wife will work out.

孩子们会和她一起到车库里活动。

The kids go out with her in the garage.

他们骑自行车或者陪在她身边，她能完成完整的锻炼，而不用操心谁来照看孩子，或者该把孩子放在哪儿。

They ride their bikes or hang out with her, she gets a full workout rather than having to worry about who's gonna watch the kids or where I gotta put them.

所以，再次强调，这消除了很多影响人们坚持锻炼的障碍。

And so just again, it just gets rid of a lot of those barriers that tend to get in the way of with people's consistency.

我很高兴你提到这一点，因为这根本没出现在我的脑海里。

I'm glad you said that too because that didn't even come top of mind for me.

但当我想到家庭锻炼最大的动力之一时，确实很有趣——如果你长期关注我的Instagram，就会看到我经常发布我们全家在家中锻炼的视频片段。

But when I think about what a huge motivator for the at home workouts, it's been really cool to and if you followed me for a long time on on Instagram, you see I I would do videos clips whole time of us as a family inside our college working out.

这真是让我儿子亲眼看到的好方式。

And what a great way for my son to just see it.

我不需要告诉他去锻炼。

Like, I don't tell him to work out.

我不强迫他，你知道的。

Don't make him I don't know.

他只是他只是

He's just He's

在周围。

around it.

他只是在周围。

He's just around it.

当你像他那样，三四五六岁的时候，你很难意识到，爸爸上车去健身房，其实是去健身了。

And, you know, when you're at his age, when you're, you know, three, four, five, six years old, you know, I I doubt you you connect the dots that when dad gets in the car and goes to the gym that he's going to a gym and working out.

我认为他看到爸爸和妈妈在车库里举重时，会产生一种完全不同的联系。

I think there's probably a total different connection that he's gonna have to seeing his dad and mom do things in the lift weights in the garage.

你知道吗，作为父母，你做什么比你说什么更有价值，这一点你很清楚。

And, you know, I mean, as parents, you know how valuable what you do versus what you say is.

所以这让他们能近距离看到，哦，是的。

And so it gives them that front row seat of, oh, yeah.

我爸妈他们举重。

My mom and dad, they lift weights.

他们在车库里举重。

They they lift weights in the in the garage.

我特别喜欢这一点，因为我还没到像你们中的一些人那样和青少年讨论这些话题的阶段。

And I and I love that because and I'm not there yet where we're having that conversation like some of you guys are with your your teenagers and stuff.

但我相信，如果他一生中大部分时间都接触这些，就不会变成我非得说‘你该去健身房’那种情况。

But I believe that if he's around that for most of his life, it won't be like this thing that I have to like, hey, you should go to the gym.

我觉得他会...

I think he'll

如果关系很好，而且爸爸玩得开心，Marty...

If it's a great relationship and it's dad has fun and Marty

这是示范出来的。

It's modeled.

是的。

Yeah.

这是

It's

太棒了。

awesome.

对。

Right.

太棒了。

It's awesome.

对。

Right.

你知道，这让我们谈到第一点，那就是在家你可以做很多不同类型的锻炼。

You know, which brings us to the first thing, which is there's a lot of kind like different kinds of workouts you could do at home.

而大多数推销给你的居家锻炼计划都专注于这类有氧循环训练，让你从一个动作跳到另一个动作，做各种各样的内容，这也没问题。

And most of the at home workout programs that get sold to you are focused on these kind of, like, cardio based circuit type workouts where you're bouncing from one exercise to another and doing all this sort of stuff, which is fine.

但如果你想获得最大的性价比，想要最明显的外形变化，想要通过加快新陈代谢来实现最佳的燃脂效果，想要塑形并打造理想身材，如果你真的想花时间获得最好的成果——无论你是否去健身房，我们经常提到这一点，那就应该以力量训练为核心。

But if you want the most bang for your buck, if you want the best visible aesthetic changes, if you want the best fat burning changes through faster metabolism, if you wanna sculpt shape your body, if you really wanna take the time and have, like, the the best results, and we talk about this all time whether you go to gym or not, make it strength training focused.

所以，第一点就是：你将在家进行锻炼。

So that's gotta be the first point here is you're gonna do workouts at home.

确保你进行的是力量训练，嗯。

Make sure it's a strength training workout Mhmm.

你在家里做的力量训练。

That you do at home.

不是有氧运动，也不是什么其他类型的锻炼。

Not a cardio workout, not a, you know, whatever workout.

因为力量训练能增长肌肉。

Strength because strength training builds muscle.

它能促进新陈代谢，让你全天都能燃烧更多卡路里。

It it helps the metabolism move in a way that allows you to burn more calories all the time.

它让你更容易变瘦，并带来积极的激素变化。

It makes it easier for you to get leaner, causes positive hormone changes.

你可以根据训练的重点来塑造和雕琢你的体型。

You can shape and sculpt your body depending on what you're working on.

它有益于

It benefits

任何目标。

any pursuit.

没错。

That's right.

没错。

That's right.

所以要以力量训练为主。

So make it strength focused.

所以如果你在家锻炼，家训的核心、重点、基石就是力量训练。

So if you're doing at home workouts, the at home workout, the the the crux of it, the focus of it, the the cornerstone, strength training.

这么做是因为它能让你获得最佳效果。

Do that because it's gonna get you the best results.

你们有没有什么理论，解释为什么大多数都这么差？

Do you guys have a theory on on on why most of them suck?

我认为这需要良好的规划和创造力。

I think it requires good programming and creativity.

而且我认为，当你们在销售所有这些健身计划时，对听众来说，最差的其实是那些训练计划本身——这里说的‘计划’指的是训练内容。

And I also think that when you're selling of all the workout programs that are sold, the worst programming programs for people listening, programming refers to the workout itself.

训练里包含什么？

It what's in the workout?

动作、组数、次数、训练动作，这些都属于训练计划。

The exercises, the sets, reps, the movements, that's considered the programming.

你面向的大众越多，训练计划就越差。

Well The the more you're selling to the masses, the worse the programming gets.

比如，如果你拿到一份为奥运运动员设计的力量训练计划，它们通常都相当不错。

So, like, if you get a a strength training program for Olympic athletes, they're typically pretty good.

或者力量举运动员的计划也挺好的。

Or power lifters pretty good.

但当他们向詹森夫人这样的普通观众推销时，这些人正在看深夜电视，你想吸引她，就会把产品做得花里胡哨。

But when they're selling missus Johnson, who's watching late night TV and you wanna give her you you make it flashy.

你给它取个有趣的名字。

You call it something fun.

这是一种体验。

It's an experience.

对吧？

Right?

而且它完全围绕着疲劳感设计。

And it's also, like, completely based around fatigue.

没错。

That's right.

得多出汗

How sweaty

有多累、多出汗，你知道，你和我都清楚，这根本对增强力量没有任何帮助。

How sweaty, how much you feel exhausted, which, you know, you guys and I know specifically, it does nothing for building strength.

但正在经历这些的人会觉得他们得到了某种好处，因为他们的身体非常疲惫、出汗很多。

But the person that's going through it feels like they got some kind of benefit because their body was very tired and exhausted and, you know, sweaty.

是的，他们感觉到了所有那些情绪，但并没有获得实际效果。

Yeah, they felt they felt all the feelings, but they're not getting the results.

所以，一个真正的力量训练计划需要把所有这些都安排好：休息时间、动作节奏，以及那些最能提升力量的特定训练动作。

And so, a true strength training program to have, you know, all of that figured out rest periods, tempo, you know, you're very, very specific types of exercises that move the needle the most in terms of strength.

这种做法根本没被重视。

Like, think that just isn't considered

不够多。

as much.

是的。

Yeah.

我觉得这和营销有很大关系。

I think I think this has a lot to do with marketing.

我认为，我们在营销中学到的一点是，保持简单明了。

And I think one of the things that, obviously, we've learned in marketing is is keeping it very simple.

对吧？

Right?

简单直接。

Simple and to the point.

但要让大众接受‘少即是多’这个理念，却更难。

And I it's harder to convince the masses that less is more.

这没那么令人兴奋。

It's less exciting.

大多数人认为，越辛苦、做的工作越多、在单位时间内塞进越多动作，就越有价值。

Most people think that the harder it is, the more work I do, the more exercises I fit in the hour or the time frame, the more valuable it possibly is.

嗯。

Mhmm.

所以我刚做的这个居家训练，我刚买的那个让我精疲力尽、简直疯狂的训练，一定是因为内容多才有效，而不是意识到：对90%甚至所有人来说，更好的居家训练其实是做好几项真正有效的动作。

And so this thing I just did, this at home workout I just bought that kicked my ass that was insanity or was all these things, like, must be good because it's more of it versus knowing what's probably better for 90% of the population, if not all the population for an at home workout, which is a couple of really good exercises done.

待在那里。

Stay there.

是的。

Yeah.

就这样。

And that's it.

专注于力量训练，并保持良好的休息间隔，这样你就能增强力量、增长肌肉。

And just focused on strength with good rest periods where you focus on strength, you build muscle.

并不复杂。

It's not a lot.

非常基础。

It's pretty basic.

你知道那句话怎么说吗？

You know what saying?

但那才是它本应呈现的样子。

And but that's like what it should look like.

但这需要我解释、说服或教育大众。

But that requires then I have to explain that or convince or educate the masses.

与其这样，不如直接让他们这么想，然后卖给他们他们以为想要的东西。

Much easier to just they think this, and so we'll sell them what they think.

没错。

That's right.

这就是我为什么认为会有这么多糟糕的训练计划的原因。

And so that's my theory on why there's such crappy program.

如果你认为，写这些计划的人理应编写能带来最佳效果的计划，但事实上，很少有人有足够的知识去理解什么才是真正对他们更好的。

If you think, like, it would be in the best interest of someone who writes these programs to write programs that give the best results, but the truth is very few people will be educated enough to understand that this is what's better for them.

给那些不懂的人提供计划反而更容易。

It'd be easier to give it to more people who are don't understand.

他们有没有效果根本不重要，因为这类人数量太多，而且更容易被筛选出来。

And who cares if they get results or not because we there's so many more of those people that are selective.

关键是在人们最有动力的时候抓住他们，尽可能多地吸引，而不在乎他们是否能坚持。

Game is to capture people when they're motivated, as many as possible, and not care if they're consistent.

嗯嗯。

Mhmm.

这就是短期策略。

That's the short game.

能赚很多钱，而且你只是不断循环这个模式。

A lot of money, and you just cycle through that.

你所说的长期策略，是更多的教育。

The long game is what you're saying, more education.

在那个动机阶段，你没有捕捉到那么多人，因为你没有给它贴上标签，比如牛仔都市嘻哈，或者健身课程之类的。

You're not capturing as as many people during that motivation stage because you're not naming it, you know, cowboy urban hip hop, you know, workout class or whatever.

或者三十天。

Or thirty

撕得粉碎。

days to shreds.

是的。

Yeah.

但随着时间的推移，你会获得更好的结果。

But you're gonna get better results over time.

随着时间的推移，多年以后，你会建立起声誉之类的东西。

And over time, over years, you build reputation and and that kind of stuff.

所以我的意思是

So but I mean

枪，枪，

guns, guns,

但事情正在开始改变。

But things are starting to change.

我觉得人们的认知稍微提高了一些。

I think people are a little bit more educated.

我们离目标还很远，但已经不像以前那么糟了。

We're still far away from where we need to be, but it's not as bad as it as it used to be.

现在你在家里进行力量训练所用的设备，可以只是自身体重。

Now the equipment that you would use for strength training at home, it could be body weight.

明白吗？

Okay?

所以，很好的自重训练就是抗阻训练。

So so good body weight exercises are are resistance training.

是的。

Yeah.

也可能是弹力带。

It could be bands.

阻力带，那就是抗阻。

Resistance bands, that's resistance.

也可能是悬吊训练器，当然还有哑铃。

It could be a suspension trainer, and then, of course, weights.

对。

Yep.

哑铃、杠铃、家用健身器械。

Dumbbells, barbells, at home weights.

这些就是各种器材的类型。

Like, those are the the the the types of equipment.

不一定要全部都有。

It doesn't have to be all of them.

不一定要只选一种，任何一个都可以。

It doesn't have to be just it could be any of those.

嗯。

Mhmm.

但只要有好的训练计划，你就能制定出一套有效的力量训练方案，你可以从中任选一种

But with good programming, you've got yourself a good strength training routine, and you could choose any of

来执行。

those to do it.

是的。

Yeah.

我的意思是，这些年来选择多了很多，而且确实可以用自重训练完成很多内容。

I mean, this has changed a lot over the years with options, and definitely, you can do a lot with body weight.

显然，这种训练方式在创意和真正推进这些动作方面有一定的局限性。

Obviously, there's kind of a cap to that in terms of creativity and and really being able to progress a lot of these movements.

但悬吊训练在这方面非常棒，因为你可以轻松地靠近或远离锚点，从而增加强度和进阶感。

But, I mean, the suspension train is amazing for that because Yeah.

你可以轻松地靠近或远离锚点，从而增加强度和进阶感。

Of, you know, how you could easily just get closer to the anchor point or away from it to really, like, add in that extra element of intensity and progression.

但现在我们有了像PRX这样的设备，或者可折叠的架子，这些都很方便。

But now we have things like PRX or we have these fold out racks or things that are convenient.

所以你不需要占满整个车库。

So it's not like you have to devote the entire garage.

你知道的。

You know?

你实际上仍然可以把它当作一个功能性的车库，现在我们还能放上器械，这真的让人感到自由。

You could actually still use it as a functional garage, but now we can have weights and and it's like it's it's liberating.

你知道的。

You know?

我认为没有什么比使用杠铃和哑铃更好的了。

I don't nothing gets better than the ability for you to use barbells and dumbbells.

但如果你不能使用杠铃和哑铃，那么悬吊训练器可能是最好的工具之一。

But if you can't use barbells and dumbbells, then the suspension trainer's maybe one of the best tools

完全正确。

Totally.

至少在我们的职业生涯中，这是最棒的发明之一。

Invented in our at least our career.

哦，这太棒了。

Oh, it's great.

我的意思是，教练可以使用这个工具

I mean, a trainer can use this

而且对于非常高级的人也很容易。

and someone's really advanced and easy.

你只要改变角度就行了。

You just change the angle.

是的。

Yeah.

用一个工具。

With one tool.

用一个工具。

With one tool.

你可以用它锻炼到

That you could hit the

整个昂贵的设备。

entire expensive.

把它放进抽屉里。

You put it in a in a drawer.

它不占多少空间。

It doesn't take up much space.

是的。

Yeah.

你可以用，它们是安全的。

You can you it's they're secure.

你能走得很远。

You get a long ways.

走得很远。

Long ways.

用这样一个简单的工具，你就能和客户走得更远，这让入门变得特别酷。

You get a long ways with a client with one simple tool like that, which is just makes the entry level so cool.

是的。

Yep.

我的意思是，无论你处于哪个阶段，无论你的预算是多少，这都是某种完全可行的东西。

I mean, this it no matter where you're at in the journey or where your budget is at, it's something that Totally.

我能帮你走上正确的方向。

I can get you going in the right direction.

如果我能建立起这种势头，那就好了。

And then if I get that momentum behind, it's like, okay.

你提到的这种PRX或者可折叠式架子之类的投入，让我能放一些杠铃和哑铃。

The investment in, like, you're saying a PRX or, you know, a foldable rack type of deal where I can actually get some barbells and dumbbells.

我的意思是，你已经很不错了。

I mean, you're good.

嗯。

Mhmm.

你真的很好。

You're you're good.

你可以通过它来塑形、锻炼，而且——

You can build, sculpt, and have Well,

如果有杠铃，再配上哑铃，你就再也不用担心了。

with barbells and if you add barbells and dumbbells, you're good forever.

其实你只需要这些就够了。

That's really all you need.

你根本不需要别的任何东西。

You you never need anything else.

是的。

Yeah.

对。

Yeah.

对于对于对于

For for for

对很多人来说，仅靠悬吊训练就能坚持一年甚至两年并取得良好进展。

a lot of people, you can go for a year of consistent workouts with good progress or two with suspension trainer alone Mhmm.

根本不需要碰任何重量器械。

Without ever having to touch weights.

是的。

Yeah.

接下来，你知道的，我们不需要在这里花太多时间，但正确的等长训练什么都不需要，却能显著增强体质。

So the next thing, you know, this is just we don't have to spend a lot of time here, but isometrics done properly require nothing, and they're remarkable at strengthening the body.

它们不受欢迎，因为很难推广等长训练。

They're unpopular because it's hard to sell isometric.

如果我现在给你演示一个等长收缩，看起来我就只是在用力绷紧。

If I were to show you an isometric right now, it would just look like I'm straining.

是的。

Yeah.

比如，我会摆好姿势，然后看起来就像在拼命用力。

Like, I'd get into position and I'd look like I'm straining.

这看起来一点都不酷。

It doesn't look sexy.

我没法把这种运动卖出去。

I can't sell it exercise.

等长收缩？不行。

Isometrics No

多花点时间在上面。

more minute to it.

是的。

Yeah.