如何打造强健的核心肌群和腹肌

所以让我问你一个问题。

And so let me ask you this.

如果我一开始就说：你认为你应该用和训练股四头肌完全相同的方式训练你的核心肌群吗？

If I started this conversation off by saying, do you think that you should train your core the exact same way you train your quads?

你会说：怎么可能。

You'd be like, no way.

但实际上，从肌纤维类型来看，它们非常非常相似。

When in fact, muscle fiber type wise, they're very, very similar.

所以我们现在来到了第二个观点。

And so now we're getting to the second place.

也就是说，等等，有点不对劲。

It's like, okay, well, wait a minute.

它们确实经常被激活，但肌纤维类型组成是一样的。

They're activated a lot, but they're the same fiber type profile.

它们具有这种预期性反应。

They have this anticipatory response.

当你查阅相关研究时，实际上没有任何文献表明腹部肌肉和股四头肌的训练原则应该不同。

And when you look around the research, there's actually no literature at all suggesting that the training principles should differ in your abs versus those in your quad.

好的。

Okay.

我们已经让很多人的思维模式被打乱了。

We've already thrown a lot of people's thought process out of whack here.

这又回到了我一开始提到的内容。

It's right back to what I talked about at the beginning.

如果我说，你想为了增肌而训练你的股四头肌吗？

If I were to say, do you wanna train your quads for growth?

你想为了缓解膝盖或髋部疼痛而训练你的股四头肌吗？

Do you wanna train your quads because of knee pain or hip pain?

还是你想为了跳得更高而训练它们？

Or do you wanna train them because you wanna jump higher?

你会认为训练原则应该有所不同。

You would assume that the training principles differ.

对吧？

Right?

当我们开始分析各个核心肌肉的生理结构和特性时，就会意识到，以这种方式训练它们——比如每天做数百次重复——并不是一个合理的理由。

So when we start to break down the physiology and the characteristics of the individual core muscles themselves, we start to realize that's not a good rationale to train them in this weird way where we do, again, hundreds of repetitions per day.

我们每天都做，还觉得它们的反应方式不同。

We do them every day, and we think that they respond differently.

它们是骨骼肌。

They are skeletal muscle.

它们并不是一种不同的肌肉。

They're not a different type of muscle.

它们也不是不同的肌纤维类型。

They're not a different fiber type.

它们的功能略有不同，但并不是那种全天持续激活的肌肉。

They have a slightly different function, but they're not these all day activated.

因此，它们不需要被以不同方式训练，也不会恢复得更快，或其他类似的说法。

So because of that, they have to be trained differently or they recover faster or anything else like that.

不过，在训练时确实有一些独特的因素需要考虑。

There are some unique considerations that do matter to training though.

我这里特别指的是与脊柱健康相关的内容。

And specifically what I'm referring to here is the spinal health type of stuff.

与你的股四头肌不同，我可以对它进行大重量负荷，高度孤立地训练并猛烈刺激，而不用担心其他组织受伤，但我们的核心肌群却没有这样的自由度。

So unlike your quad, where I can load it really heavy, and I can really isolate it and smash it and not be too worried about any other tissue getting hurt, we don't have the same freedom with our core.

因此，我不能让你做五组，每组一次，达到你的核心肌群一次性最大负荷的训练。

So I can't have you do, for example, five sets of one repetition at your one rep core max.

我的意思是，我或许可以这么做，但这样极有可能导致背部或髋部受伤或加重已有损伤。

I mean, I could probably, but my likelihood of causing an injury or exacerbating an injury in our back or hips is really, really high.

所以问题不在于肌纤维或肌肉本身，而在于与之相关的组织，也就是周围结构。

So it's not in the fibers or the muscle itself, it's what's associated with that tissue, if what's around it.

我这里特别指的是你的脊柱。

And again, I'm specifically referring to your spine here.

有一些研究证据表明——尽管这存在争议——在进行如仰卧起坐等动作时，对腰椎进行高重复次数的负荷训练，可能与受伤风险增加有关。

So there is some evidence, and this is controversial, but there is some evidence that high repetition loading with the lumbar spine during movements, like one could imagine sit ups and things like that, has been linked to elevated risk of injury.

你可以很清楚地看到这些数据。

You can see those data pretty clearly.

同时，多年前我曾担任过一份力量与体能期刊上一篇正反方辩论文章的编辑，当时人们争论卷腹运动是否安全，实际上你会发现有证据表明它相当安全。

At the same time, and I actually was an editor for a pro con piece many years ago in a strength conditioning journal, where people were arguing back and forth about whether or not the crunchy or crunch exercise specifically is safe or not, you'll actually see evidence that it is plenty safe.

如果正确执行，以屈曲为主的腹部训练并不一定会导致背部受伤。

If done appropriately, if done right, flexion based ab exercises are not necessarily going to guarantee back injury.

但如果你是从处理背痛患者或经常出现背痛人群的角度出发，我理解你为何对这种动作如此敏感。

But if you're coming from a perspective or a population where you're trying to either deal with somebody who has back pain or people that are consistently getting it, I understand why you're super sensitive to that exercise.

在这个领域，很多人不喜欢卷腹，要么是因为他们见过它引发疼痛，要么是认为还有其他方式可以训练这些肌群。

Many people in that world do not like it, either because they've seen it cause pain or they're thinking, There's just other ways I can train those muscle groups.

为什么要冒这个风险呢？

Why run the risk?

但同时，把这种动作完全弃用，并断言它一定会导致背痛，这是不公平的。

But at the same time, that's not fair than to throw the exercise out completely and say things like it's going to cause back pain.

希望这能帮助你理解，为什么这个动作特别重要，其实我们讨论的是一个更广泛的概念：我应该像训练股四头肌那样训练腹部肌肉，还是应该采用完全不同的原则？

Hopefully that helps you understand a little bit of why that exercise specifically, and really what we're talking about is a broader concept of should I train the ab muscles more like my quads and other muscles, or should I have entirely different principles?

我通常想表达的是，也许有一些需要考虑的因素，但我认为完全抛弃我们一直以来关于训练的所有认知并不是合适的应对方式，因为数据并不支持这种观点。

And what I'm generally trying to argue is there are maybe some considerations, but I don't think throwing everything that we've ever known about training out is the appropriate response either because the data just aren't there.

这根本不足以证明有必要这样做。

It just does not indicate that that is necessary.

本期节目由Eight Sleep赞助。

Today's episode is sponsored by Eight Sleep.

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Eight Sleep makes smart mattress covers with cooling, heating, sleep tracking, and more.

我自己已经使用Eight Sleep床垫三年多，感觉简直太棒了。

I've personally been sleeping on an Eight Sleep mattress for more than three years now, and it's absolutely glorious.

我太喜欢它了，以至于讨厌离家旅行，因为我无法在Eight Sleep Pod五代上睡好觉。

I love it so much that I hate traveling away from home because I can't sleep on my Eight Sleep Pod five.

正如我在这档播客中不断提到的，对你健康和表现影响最大的事情，莫过于获得一夜好眠。

As you'll hear me talk about endlessly on this podcast, there's really nothing you can do that makes more of an impact on your health and performance than getting a great night of sleep.

而获得优质睡眠的关键，在于夜间体温能下降几度。

And getting great sleep requires having your body temperature drop a couple of degrees at night.

自己做到这一点很难。

And that's hard to do on your own.

八睡眠对我而言是个转折点，因为我在夜里容易发热，或者像我妻子说的，我像个火炉。

The eight sleep has been a game changer for me because I run hot at night and or as my wife calls it, I'm a furnace.

如果我没有像八睡眠这样的东西帮我降温，我就会在半夜因过热而醒来，感觉不舒服。

If I don't have something like an eight sleep helping me cool down, I'll wake up in the middle of the night overheating and not feeling great.

我在许多我指导的人身上也发现了这一点，尤其是那些身体非常活跃的人。

This is something I've also found in many people that I coach, especially those who are really physically active.

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The Pod five is the latest generation of the Eight Sleep mattress covers, and it can go on any mattress.

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Heats or cools each side of the bed from 55 to 110 degrees Fahrenheit and provides high fidelity sleep tracking.

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If you'd like to try Eight Sleep, go to eightsleep.com/perform and use the code perform to save up to $350 off your Pod five Ultra.

你可以在家试用30天，如果不满意可以退货。

You get thirty days to try it at home and return it if you don't love it.

但我相信你一定会的。

But I'm confident that you will.

我非常喜欢我的产品，根本不会考虑退货。

I certainly love mine and would never consider returning it.

Eight Sleep 目前发货至美国、加拿大、英国、部分欧盟国家，甚至澳大利亚。

Eight Sleep currently ships to The US, Canada, The UK, and select countries in The EU, and even Australia.

再次提醒，访问 eightsleep.com/perform 并使用代码 perform，可节省高达 350 美元。我想我们可以开始进入正题了：好吧，我买下了，我被说服了。

Again, that's eightsleep.com/perform and use the code perform to save up to $350 I think we can start jumping into saying, okay, I'm bought, I'm sold.

我理解不同的人有不同的看法。

I understand there's different perspectives.

如果我想最大化自己的外表、感受或表现，我们就需要换种方式思考这个问题。

We need to think about this differently if I'm trying to maximize how I look or how I feel or how I perform.

我怎么知道我的核心力量是否足够？

How do I know if my core is strong enough?

我该如何测试它？

How do I test it?

那么，根据这三个目标，我具体该怎么做训练呢？

And then what do I do specifically to train based upon these three goals?

让我们先来探讨第一部分，如果你是节目的长期朋友和听众，你知道我总是喜欢用我的三个I方法，也就是如何进行调查？

So let's go ahead and jump into that first part, which is, and if you're a longtime friend and listener of the show, you know that I always like to do my three Is, which is how do I investigate?

如何进行解读？

How do I interpret?

然后如何进行干预？

And then how do I intervene?

所以朋友们，我们现在开始第一个I，也就是如何进行调查？

And so friends, here we go with our very first I, and that is how do I investigate?

如何进行测量？

How do I measure?

我如何知道我的核心力量是否足够？

How do I know if my core is strong enough?

由于我刚才提到的一些原因，这里没有直接的答案。

Well, there's no direct answer here because of some of the things I just said.

你可能不想进行一次最大重复的测试。

You probably don't want to do a one repetition max setup.

我想不出我曾经做过这种情况。

I can't think of a situation which I've ever done that.

所以这和你的股四头肌或腘绳肌有点不同。

So it's a little bit different than your quads or your hamstrings.

但你可以从同一个角度来思考：这是你想测试的动作，还是实际的肌肉本身？

But you can take this from the same perspective of, is it a movement that I wanna test or is it an actual muscle itself?

大多数人会进行动作类型的测试。

Most people will do movement type of testing.

有一些常见的、经典的测试方法。

And there's some common ones, some classic ones.

我实际上多年来一直使用的一个方法，是我们为阿纳海姆鸭队和洛杉矶国王队进行的所有测试。

You know, one I've used actually for for many years, we did all the testing for the Anaheim Ducks, the hockey team, as well as LA Kings.

这种情况大概连续七年或八年都在我们的实验室里进行。

This happened in our lab probably, I don't know, seven or eight years in a row.

在休赛期测试时，所有球员都会来，我们会进行这项测试。

And And we would do like this off season testing, all the players would come in and we would look at this.

我们总是做的一项测试叫做贝林索伦躯干伸展测试。

And one of the tests we always do is called a bearing Sorenson trunk extension test.

这非常有趣。

It's really cool.

想象一下，你俯卧在一张桌子上，然后慢慢向前滑动，直到只有腰部和腿部还在桌上，上半身悬空垂下。

But imagine laying on your stomach on a table and then you scoot all the way off the table till only your waist and legs are on the table and your upper body is hanging off.

如果你只是放松，上半身就会向前坠落，身体会呈大约90度角，头部朝向地面。

So if you would just relax, your upper body would fall forward and your body would be in like a 90 degree angle with your head pointed towards the ground.

这个伸展测试实际上是一项肌肉耐力测试，它的要求是：抬起上半身，直到整个身体与地面平行，然后尽可能长时间地保持这个姿势。

So what the extension test does, and it's really a muscular endurance test says, okay, raise your upper body up until your entire body is parallel to the ground and hold it as long as you can.

这项测试早在20世纪80年代初就已经存在了。

This test has been around since like early 1980s.

它已经沿用很久了。

It's been there forever.

这真的非常棒。

It's really pretty awesome.

这相当原始。

It's pretty crude.

而且这又不是一次最大重复次数测试。

And it's again, it's not really a one rep max test.

这是一种功能性的测试。

It is a test of functionality.

这里的假设是，如果你的肌肉耐力较低，无法长时间保持这个姿势，那么我们可以推断你的竖脊肌和背部伸肌的整体力量较弱。

And what the assumption here is, if your muscular endurance is low and you can't hold that position for very long, then we can make some assumptions about your overall strength in your spinal erectors and back extensor muscles.

正如我前面提到的，这些是核心力量的关键组成部分。

And as I mentioned earlier, those are critical components to your core strength.

所以这是一个非常非常常见的测试。

So that's a really, really common one.

而且它也很安全。

It's also safe.

我不需要加载任何重量。

I don't have to load anything.

我不需要技巧或热身。

I don't need technique and warmups.

这是一个非常简单且被广泛使用的测试。

And it's a pretty easy one that's been used a lot.

你还可以了解一下另一个经典测试，叫做SARMA五级。

You would also look into another classic one's called the SARMA five.

这是一种可以完成的五级核心测试。

These are like, it's a five level core test that can be done.

我会再提供一些链接，方便你们去查看。

And again, I'll put some links up so can go check it out.

我不会逐一讲解所有内容，但比如一级，我认为是仰卧，然后抬起一条腿，直到腿部和髋部都呈90度。

I'm not gonna walk you through all of them, But it's things like level one, I think is a laying on your back and you're gonna raise one leg up until your leg and your hip are both at 90 degrees.

所以你是仰卧，抬起髋部，使股骨垂直指向天花板，而小腿与大腿呈90度。

So you're laying on your back and you raise your hip up and so your femur is pointed directly in the air and then your shank is at a 90 degrees.

所以髋关节90度，膝盖也是90度。

So 90 degrees hips, 90 degree at knee.

抱歉，我刚才有点啰嗦了，但我想你应该能明白，对吧？

Sorry, I got kind of wordy there, but I think you follow me, right?

你一次只抬一条腿。

And you do one leg at a time.

这算是第一级。

That's kind of level one.

你先抬起第一条腿，然后再抬起第二条腿。

You raise that first one up and then you raise that second one up.

你需要观察的是下背部的情况。

And what you're looking for are things like your low back.

为了将腿抬到空中，你的下背部是否需要离开你躺着的平面？

In order to raise your leg up in the air, does your low back have to come off of the table that you're laying on?

这表明，你实现真正髋屈曲的方式，可能是依靠髋屈肌而不是核心肌群之类的。

Suggesting that the only way you get to true hip flexion is by using like hip flexor muscles rather than core muscles and things like that.

所以大致就是这样子的。

So that's roughly what it's kind to look at.

正如我提到的，这个动作实际上有五个级别。

As I mentioned, there's like four, there's actually five levels to this.

最高级别的动作其实非常难。

With the highest level actually is really hard.

这是一个非常酷的双腿动作。

It's a really cool double leg thing.

想象一下两条腿都抬起来。

So imagine both legs are up.

你平躺在地上，膝盖抵住胸部，小腿贴在大腿后侧。

So you're laying on your back and your knees are on your chest and your calves are on your hamstrings.

就像你抱着自己一样。

So you're like hugging yourself.

你做到这个99度的位置后，然后同时将双腿缓慢放回地面。

You get to that 99 position and then you lower both legs at the same time back down to the ground.

当然，不用扶着桌子边缘，双手我觉得放在胸前或者抱起来。

Be able without holding on to the sides of the table, of course, hands, I think, are on your chest or curled up.

这其实非常难做到，你需要很强的核心稳定性和力量才能同时将双腿放下来。

That's actually really hard to do, and you have to have a lot of core integrity and strength to be able to lower them both down.

我认为技术要点是，你的身体必须在距离桌子12厘米以内，然后伸展直到完全平贴地面。

I think the technical thing is that you gotta be within 12 centimeters of the table, and then you extend until you are entirely flat.

如果我的描述让你听不懂，你可以去网上搜索这些动作。

Again, if I'm losing you on descriptions, you can Google these things.

SARMA，拼写是 s a h r m a n n。

SARMA, s a h r m a n n.

就像SARMA五式和其他一些动作。

It's like the SARMA five and other ones.

像这样的测试有几十种、上百种。

There are dozens and dozens and dozens of tests like this.

这并不是一份详尽的清单。

This is not an exhaustive list.

从表现角度来看，我刚刚提到的那些测试确实符合条件。

From a performance perspective, those tests I just mentioned certainly would qualify.

如果你能接触到实验室环境，或者你正在考虑更高标准的评估方式，你会查看像肌电图这样的指标。

If you have access to a laboratory or if you're looking at kind of a higher gold standard grade here, you would look at things like EMG.

这些是我们可以直接放在肌肉上的小传感器，用于检测肌肉的激活情况。

So these are little sensors we can put directly on the muscle that test its activation.

大多数关于腹部和核心肌群的研究都使用了肌电图。

Most of the research in the ab and core space uses EMGs.

这里的推论是：激活程度更高的肌肉，意味着它工作得更努力、更强壮或更有效。

And the inference here is a muscle that is activated more is therefore working harder, stronger or better.

所以，如果你想更精确地了解你自身肌肉的激活细节，你就得做类似这样的测试。

So if you wanted more detail about the precision activation of the muscles for you, you're gonna have to do something like this.

你也可以查看像Proteus机器这样的设备。

You can also look at things like a Proteus machine.

我知道这家公司是我过去曾参与过的。

I know this is a company that I have been involved with in the past.

我们已经发表了一些关于旋转训练的研究。

We've put some research out on doing rotation.

这是我知道的唯一一台设备，而且它们并不常见。

It is the only machine that I'm aware of, and they're not very common.

很难找到。

They're hard to find.

但你实际上可以用它以多种方式进行旋转运动，并直接获得功率、速度和力量的输出数据。

But you can actually do rotational movements on this in a lot of different ways and you can get direct power testing, velocity, and force outputs on it.

我不清楚，理论上你或许可以用任何装有力传感器或速度传感器的设备来实现，但我只知道这一台设备能直接提供这些数据。

I don't know of Again, theoretically, you could probably do this with any machine that has a force transducer or velocity transducer on it, but that's the only real one I know of that has that information directly on it.

所以，再次说明，可能你们并不都需要做这些。

So again, maybe not something all of you have to do.

它更困难，更具挑战性。

It is more difficult, more challenging.

但如果你真的想了解自己的旋转力量，或者屈曲或伸展的力量，可以使用像Proteus这样的设备。

But if you really wanted to know what your rotational power is or what your flexion or extension power and stuff are, could do it on a machine like the Proteus.

最后，来看一下。

Lastly here is look.

不幸的是，正如您稍后将从这里的研究中看到的，研究核心肌群的肌肉增长极其困难。

Unfortunately, and as you'll see from the research here in one moment, investigating muscle growth for your core muscles is extraordinarily challenging.

关于这一区域的肌肉增长，研究非常、非常、非常少。

There's very, very, very little research on muscle growth in this area.

理论上，你可以尝试寻找MRI或超声设备，但我认为你会遇到很大困难。

You could in theory try to find an MRI or an ultrasound machine, and I think you're gonna struggle.

我们最近个人更常做的是，我实际上有一个名为Optimum Muscle的项目。

What we have been doing more recently personally is I have a program actually called Optimum Muscle.

它使用Springbok MRI技术，而且价格相对合理。

This uses a Springbok MRI technology and it's actually reasonably affordable.

对一些人来说，它相当快捷，你可以完成一次MRI扫描，它能精确描绘出你身体上140多块肌肉的体积和尺寸。

For some, it's pretty fast and you can get an MRI scan done and it outlines the exact volume and size of over 140 muscles on your body.

因此，你可以观察对称性、脂肪浸润情况，并能在基线或前后对比中看到这些变化，对吧？

And so you can look at symmetry, you can look at fat infiltration, and you can start to see things like this either at a baseline or as a pre and post, right?

我们这么做了，六个月后再次训练，我的核心肌群真的增长了吗？

We did this and we trained like this six months later, did my core actually grow?

这真的很遗憾，但你无法用卷尺测量核心肌群。

It's really unfortunate, but you can't measure your core muscles with a tape measure.

你也不能轻易通过图像来判断，因为核心的外观很大程度上取决于你的体重和体脂率。

You can't do Like images are hard to do because so much of how your core appears is based upon your body weight and your fat.

对于其他大多数肌肉来说，情况要简单一点，对吧？

Most other muscles, it's a little bit easier, right?

我可以拍照，用卷尺测量你的肱二头肌、肱三头肌和三角肌，看看它们是否变大了。

I can take a picture, I can use a tape measure on your biceps and triceps and deltoids to see if they're bigger.

如果你真的想知道腹斜肌和竖脊肌的尺寸，据我所知，唯一的方法就是这种MRI技术。

If you really wanna know the size of your obliques and your spinal erectors, the only thing, again, I am really aware of is that type of MRI technology.

但我要明确说明，我在这里存在利益冲突。

But to be really clear, I have a conflict of interest here.

这是一项我能从中获利并出售给他人产品。

This is something I make money on and sell to people.

所以不需要做这个。

So don't need to do it.

你们中的许多人通过这些功能性测试或我们之前使用过的其他方法，就已经能获得核心肌群所需的一切。

Plenty of you can get everything you need from your core abs doing those functional tests or any other thing that we've used before.

从研究的角度来看，我不打算再深入了。

From an investigation perspective, I don't wanna go much further.

我们大概就说到这里。

That's about all we have.

而且，如果你有特定的需求或目标，可以查找其他已实施的测试。

And again, if you have a specific need or desire, you can look up other tests performed.

我实际上更希望直接跳过解读，进入干预阶段，开始讨论我们选择哪些锻炼动作、它们的顺序、频率、强度、容量、休息间隔，以及如何成功地逐步增加这些锻炼。

I would actually rather move directly past interpretation and go right into intervention and start talking about which exercises we select, the order we do them in, the frequency, the intensity, the volume, the rest intervals, and then how to successfully progress these exercises.

因为正如我多次提到的，从概念和理论上讲，核心肌群的进阶策略应该与其他肌肉相同，但我们确实有一些实际和现实的考量，提示我们可能需要采用不同的进阶方式。

Because as I've mentioned several times now, the progression strategy in concept, in theory should be the same as progression for any other muscle, But we do have practical and realistic considerations to make that tell us we maybe should have a different style of progression.

好了，你已经收集了这些数据，完成了一些测试。

All right, you've collected these data, you've run some tests.

那么，我们该如何正确解读这些数据呢？

Now, how do we properly interpret these?

哦，我有点犹豫做这部分，因为我想确保你们所有人都会继续训练腹部，无论你们的得分如何。

Oh, I hesitate to do this part because I wanna make sure all of you continue to train your abs regardless of how you score.

但话虽如此，让我们结合结果来看一些背景信息。

But that said, let's take some context in the results.

我会从科学信息和证据，一直讲到我个人的偏好，我会明确区分什么时候是在讲前者，什么时候是在讲后者。

I'm gonna run the gamut from scientific information and evidence to what I actually personally like, and I'll distinguish when I'm doing the former versus the latter.

首先是经典的SARMA测试。

First off is that classic SARMA test.

通常来说，如果你的得分是三级或更低，我个人会称之为严重问题。

Generally, if you're at level three or lower, this is what I would personally call highly problematic.

你很可能正在经历背痛，或者即将出现背痛。

You're probably experiencing back pain or really close to it.

所以，如果你处于这个水平，我会把大量时间作为首要重点放在上面。

So I would spend a lot of time as a primary focus if you're at that.

如果你得了四分或五分，我本人希望看到的永远是五分。

If you're at a four or a five, I would personally like to see five always.

也许我需要澄清一下，这些评分通常不是根据力量输出或持续时间来衡量的。

And I guess maybe to clarify, these are typically not scored in terms of force output or duration of time.

这些评分只是看你能否在执行动作时让下背部不离开平台。

These are simply, can you execute the exercise without that low back moving off of the platform?

所以这基本上是通过或不通过的测试。

So it's pass fail kind of stuff.

所以我希望看到的现实目标是五分。

So I wanna see a five realistically.

四分可能是最常见的成绩。

Four is probably more common at best.

低于三分的话，我们就必须把核心和腹部的运动训练列为极高优先级。

Below three, we're making our movement in our core and abs a very, very high priority in our training program.

我提到的另一个练习是背伸测试，你在那里看到的分数，我记得原始标准大约是178秒，如果你低于这个时间，那么你出现下背痛的可能性会增加。

The other exercise I mentioned, the back extension test, the number you're gonna see there, I think the original number was like a hundred and seventy eight seconds, such that if you scored below that, then you were increased likelihood of having low back pain.

我认为上限是两百秒。

And I think the top end number is two hundred seconds.

所以如果你能保持这个姿势超过两百秒，也就是大约三分半钟，那么你出现背痛的可能性会更低。

So if you score and hold that position for longer than two hundred seconds, so you're talking, you know, three and a half minutes here, that you're less likely to be experiencing back pain.

这些测试都不能100%确定你是否会得背痛，但again，它只是增加或降低可能性。

None of these can tell you 100% if you're gonna have back pain or don't, but again, it's more or less likely.

大多数情况下，你会在四分钟时终止这项测试。

Most of the time, you're gonna cut that test off at four minutes.

所以，如果你的得分在两百到两百四十秒之间，你大概就会勾选这个选项，说如果你有背痛，那也不是因为下背部或我们的伸肌肌肉耐力或疲劳造成的。

So if you're anywhere over two hundred to two forty seconds, you're probably gonna, you know, check that box and say, if you do have back it's not because of low back or any of our extensor muscles, muscular endurance or fatigue.

我还可以给你一些其他建议，这些基于我个人的经验，并不一定有科学依据或得到充分支持。

Some other things I can give you that are, again, my personal experience and not necessarily scientifically supported or extremely thoroughly supported.

比如，你是否真的能主动控制你的腹横肌？

And these are things like, do you actually have active control of your transverse abdominis?

你能把腹部向内收吗？

So can you pull your abs inward?

这听起来可能有点傻。

This might sound silly.

你可能会想，当然可以。

You're like, of course I can.

但很多人做不到，或者能做，但幅度非常非常小。

But many people can't or they can, but it's very, very minimal.

所以这并不是一个非黑即白的测试。

So this is an anti pass or fail.

对吧？

Right?

我只是凭我的眼睛来判断。

I'm just gonna judge this based on my eye.

你真的能把它往里收吗？

Can you really move it in?

你不需要做到那种程度，让我们能把腹部收得那么深，以至于肚子前面和背部之间看起来有一英寸的差距。

You don't have to be in that position where we can pull our abs so far in that it looks like, you know, there's an inch difference between our anterior side of our stomach and our back.

但我们的肋骨和收腹能力之间应该保持良好的分离。

But we should have some good separation between our rib cage and ability to pull our stomach in.

你可以用几种不同的方式来做这个动作。

You can do this in a couple of different ways.

你可以坐着做这个动作。

You could do this seated.

当我坐着时，我能把肚子收进去吗？

So can I pull my stomach in?

当我坐着时，把肚脐拉向脊柱。

Pull my belly button in closer to my spine when I'm seated.

很多人在做这个动作时都会感到困难。

Many, many people will struggle with that.

有时候，采取四足跪姿（双手双膝着地）反而更容易，因为你的腹部会自然下垂到地面。

Sometimes it's easier to actually go on a quadruped position, so on your hands and knees, because your stomach will fall to the ground.

这实际上会对腹部施加外部压力。

It actually puts external pressure on it.

然后我们会问，你能把它拉回来并收紧吗？

And then we'll ask, can you pull it back up and in?

更多人可能会在这方面更成功。

And more people will probably have success with that.

即使他们做得不好，这也是一个非常好的测试。

Even if they're not good at it, it's a really good test.

这是一种非常好的方式，用来训练自己去感受：你能激活并控制它吗？

It's a really good way to actually train just to say, can you activate and control that?

我没有确切的数字说明应该收紧多少。

I don't have exact numbers on how far it should go.

你明白这个意思了。

You get the idea.

这更像是一个及格或不及格的测试。

This is just more of like a, can you pass or fail?

另一个我非常喜欢并经常使用的动作是腹斜肌这一侧。

Another one like that that I enjoy and use very frequently is the obliques side of the equation.

所以，如果你用双手做出一个L形，拇指朝侧面，手指朝上，就像用手指比出L一样，然后把双手放在身体两侧、髋骨上方，你能把双手向外移动吗？在看视频的朋友们可以看到，我一边说一边在做这个动作。

So if you take your two hands and you make an l with your hands so that your thumb is, you know, pointed sideways and your finger is pointing up, just like you'd make an l with your finger, and you put those on your sides just above your hip, can you move your hands outward without in fact, those of you watching, you can see I'm doing this as I'm talking.

我的声音会有一点细微的变化，但我应该能主动控制我的腹外斜肌和腹横肌，这样我可以在呼吸的同时将双手向外推，而不需要紧绷或用力收缩全身。

There's a small change in my voice, but I should have active control of my obliques and my transverse abdominis so that I can move my hands outward while still having a breath, while not having to hold, not having to contract and have everything tight.

我能否单独激活这些肌肉？

Can I activate those things separately?

所以，让你更容易做到这一点的方法是收腹。

So again, a way you can make this easier is you crunch down.

想象一下，你正试图让指尖和拇指相连，把身体两侧挤压在一起。

So imagine you're trying to connect your fingertips and your thumbs, and you're smashing your sides together.

当你这样做时，就像四足支撑的版本一样，你更有可能完成收缩动作。

And when you do that, just like the quadruped version, you're more likely to be able to do some contraction.

如果你从正常状态直接向外推，很少有人能成功做到。

If you go from normal to just pushing out, very few people have success there.

从后侧也可以做类似的动作。

Similar thing can be done from the posterior side.

所以，把指尖放在被称为PSIS的位置，也就是骨盆后方那块小小的上部骨头，你能把它向后推并向外展开吗？

So putting your fingertips just above what's called your PSIS, so that little kind of top bone in the back of your pelvis, can you push it backwards and out?

如果能做到这一点，我们就更能实现全方位的稳定，而不仅仅是从前侧发力、过度收紧或过度伸展。

If you can, we have a better ability to brace in a three sixty degree fashion rather than just getting all of our bracing strategy from the front side and locking down or overextending.

所以，这是一些大致的、非正式的方法，我个人喜欢用它们来对比具体的数值，以判断你是表现良好、不佳还是一般。

So that's a combination of, you know, again, kind of back of the envelope things I personally like to see in contrast to the direct numbers to hit to understand whether you're kind of good, bad, or indifferent.

这就是如何解读你所做测试结果的一点背景信息。

So that's a little bit of context of how to interpret the results from the tests that you're doing.

我认为我们不需要再深入这里了，因为我其实更想把剩下的时间用来探讨我们的第三只眼，也就是干预。

I don't think we need to go much further here because I actually would like to spend the rest of our time getting into our third eye and that's intervene.

我们该如何调整这些可变因素？

How do we manipulate these modifiable variables?

我们该如何选择训练动作？

How do we choose the exercises?

我们该如何安排它们的顺序？

How do we order them?

我们如何选择训练量、强度和休息时间？

How do we pick our volume and intensity and our rest intervals?

然后我们如何逐步增加它们？

And then how do we progress them?

正如我们在对话的生理学部分所讨论的，它们确实有独特的要求。

As we've discussed a little bit in the physiology section of the conversation, they do have unique requirements.

生理机制并没有完全不同，但还有一些其他因素需要与之关联，这些因素会影响并改变我们的进阶方式。

The physiology is not quite different, but they are other things we need to associate with that will interact with and alter how we take our progression style.

我们仍然希望逐步增加负荷，但我们需要以不同于其他肌肉的方式思考腹部和核心的训练。

We still wanna progressively overload, but we need to think about it a little bit differently for our abs and our core relative to some of our other muscles.

那么我们现在就来探讨这些内容。

So let's go into that stuff right now.

我首先想澄清的是，到底什么才算得上是核心训练动作。

The first stop I wanna make is just getting on the same page with what a core exercise actually is.

到目前为止，我们已经知道核心和腹肌的区别，但更具体地说，这些动作常被描述为孤立训练、功能性训练或动态训练，而在文献中，它们有时被称为整合性训练。

By now we know the difference between core and abs, but more specifically, these are often described as things like isolation exercises versus functional or versus dynamic, or in the literature, you're gonna see these sometimes called integrated exercises.

孤立训练或针对腹部的练习包括平板支撑、背部伸展和侧弯。

So the isolated or the ab specific exercises are your planks, your back extensions, your side bends.

通俗地说，如果你认为这些练习主要是为了针对腹部，那就是最理想的目标。

Colloquially, if you just think about this as exercises I'm doing primarily to target my abs, that is the optimal target.

另一类是动态的、运动型的、整合型的练习，它们能激活、利用、强化和提升你的腹部，但同时也在完成其他更大范围的动作。

The other side, the dynamic, the movement, the integrated exercises are ones that activate, utilize, strengthen, enhance my abs, but they're also doing something else and larger.

这些包括硬拉、 overhead presses、弓步、负重行走、推举等动作。

These are deadlifts, overhead presses, lunges, carries, pushes, and things like that.

大量研究显示。

A lot of research.

这些动作对腹部训练非常有效。

These are fantastic for your abs.

人们对此存在分歧，之前在本集中，我提到了力量举、举重或大力士的观点。

Where people will disagree, and earlier in the episode, I gave the perspective of like the power lifting or weight lifting or strongman.

他们通常倾向于说：嘿，我做的都是这些大型动态动作。

They tend to default to saying, hey, I'm doing these big dynamic movements.

我在做负重行走和类似的动作。

I'm doing carries and walks and stuff like that.

我的核心肌群都快炸了。

My core is going nuts.

研究支持这一点。

The research supports that.

这些动作对激活核心非常非常有效。

These are very, very good at activating your core.

问题在于，因此我认为我不需要做任何这些核心孤立训练。

Where the problem lies is, therefore, I don't need to do any of these core isolation exercises.

但研究实际上表明这种观点可能是错误的。

And the research would actually suggest that's probably incorrect.

另一种是普拉提式的观点，当然不是冒犯在场的普拉提爱好者，但他们采取了稍微相反的做法，认为如果我想练好核心，就必须做大量不同的核心孤立动作。

The other Pilates type of equation, and no offense to all my Pilates girls and guys out there, but they have a little bit of the opposite approach, which is to say, if I wanna get my core done, I need to do a bunch of different core isolation exercises.

我们在这里知道的一点是，如果你查看研究、综述和元分析，这个领域还需要更多工作。

One of the things that we know here is if you were to look at the research and you look at the reviews and the meta analyses, we need a lot more work in this area.

实际上，这里的内容并不多。

It's actually, there's not a lot here.

够用，但我们还需要更多。

There's enough, but we need a lot more.

总的来说，根据目前的证据，你通常会发现，自由重量和悬吊类训练比孤立训练更能激活核心肌群。

In general, based upon the evidence we have right now though, you will typically see that free weights and suspension type of exercises will activate core musculature more so than isolated exercises.

不过，你也可能会发现，仅靠自由重量和悬吊训练并不能充分覆盖所有核心肌群。

That said, you will also see those free weights and suspension exercises alone do not sufficiently cover the core musculature.

因此，最显而易见的解决方案很可能是将这些大重量复合动作、一些悬吊训练，以及一些独立的孤立训练结合起来。

Really easy then to say the obvious answer most likely is to do a combination of those big free weight movements, probably some suspension exercises, and then certainly some independent isolation exercises.

如果你不熟悉悬吊训练，可以想象做俯卧撑的姿势。

Suspension exercises, if you're not familiar, think about things like being in a pushup position.

然后不是把脚放在地上，而是把脚放在TRX带的环里，或者放在稳定球上，或者其他能让双脚处于不同位置的地方。

And then instead of having your feet on the ground, you have your feet in the loops of a TRX band, or have them on a stability ball or some other place that puts your feet up in different position.

我们需要思考的是：我可能在大多数训练计划中都需要考虑所有这些方式，但可以根据目标的不同，相应地调整每种方式所占的时间比重，这一点我马上就会讲到。

What we need to think about is, okay, I probably need to think about all of these and most of my programs, but I can spend more or less time on one side of that equation depending on the goal, which I'll get into directly.

你还会在研究中看到一些证据表明，当你训练到一定水平后，孤立训练的效果就没有以前那么好了。

One of the things you'll also see some some evidence for in the research is that after you've gotten reasonably trained, the isolated exercises don't necessarily work as well as they used to.

所以在你训练初期——无论你已经很久没练过、休息了一段时间，还是从未锻炼过刚开始——仅做孤立训练可能就足够了。

So early in your training journey, whether it's been a long time, you've taken some time off, or you've never exercised and you're just starting, you might be fine simply doing the isolation exercises.

但当你达到一定的体能、力量和激活能力后，最好还是超越这种训练方式。

But after you've reached a certain level of fitness, strength, activation ability, it's probably going to behoove you to move on past that.

至于你是否继续做一些孤立训练，这当然没问题。

Now whether or not you still continue to do some isolation exercises, that's fine.

但如果你只坚持孤立训练，当前的研究表明，你正在放弃通过孤立训练之外的方式获得的潜在表现和体型提升。

But if you only stick to those, again, the current research would indicate that you're leaving potential gains in performance and aesthetics on the table by only staying with the isolated exercises.

顺便说一下，这里举几个孤立训练的例子。

And just while we're here, examples of isolation exercises.

这些通常是经典的腹部训练动作，比如平板支撑、背伸展、侧弯等。

Again, these would be your classic core exercises, your planks, your back extensions, your side bends, these things.

这些动作专门针对腹肌或核心肌群，要么不使用其他大肌群和肢体，要么仅极少量使用。

These are isolating the ab or core muscles and either not using other larger muscles and appendices or using them very minimally.

这就是我们真正想表达的意思。

So that's really what we mean.

孤立训练并不一定意味着静态不动。

Isolated doesn't necessarily mean isometric and not moving.

它只是意味着你专注于那些肌肉群。

It just means you're targeting those scores.

我接下来会快速解释一下为什么这一点很重要，以及为什么这些孤立动作不如那些复合动作有效，因为我的下一个观点正是关键所在。

And I'll explain really quickly here why that actually matters and why those don't work as well as those bigger exercises because of my very next point, which is the one thing you'll see really consistent here.

有效锻炼腹部或核心肌群的核心原则是收缩强度。

The key driving principle in effective ab or core exercises is contraction intensity.

如果你能通过自重动作、外部负重或器械将腹部收缩得非常用力，那就清楚地表明，动作类型本身并不是关键变量。

So if you can contract your abs really hard with a body weight movement, or an external load or a machine, it's clearly telling you those things were not the variables that mattered.

真正重要的是，你找到了一个安全的姿势，不会受伤，并且能够非常强烈地收缩肌肉。

What mattered is you simply got yourself in a position where you were safe, you didn't get hurt, and you were able to contract really, really hard.

这才是关键的差异点，一旦你通读所有文献，这一点就一目了然。

That's the key differentiator, and it is clear as day once you go through all the literature.

这是一直必须存在的关键要素。

That is the thing that always has to be there to work.

如果这一点不存在，那就不起作用。

If it's not there, it doesn't work.

你如何选择达到高强度，完全由你自己决定。

And how you choose to get to high intensity is really up to you.

我们在这里讨论的是所谓的募集原则的一个绝佳例子。

What we're talking about here is a great example of what's called the size principle.

募集原则指出，你拥有这些运动单位。

So the size principle says that you have these motor units.

这些是你身体内所有的运动神经元，以及它们所激活的肌肉和运动单位。

So this is all the motor neurons in your body and then the motor units and the muscle that they activate.

当你开始产生人体动作时，总会先激活所谓的低阈值运动单位。

When you start to produce a human movement, you will always start with what are called low threshold motor units.

这些通常是慢肌纤维运动单位，但并不总是如此。

These tend to, but are not always slow twitch motor units.

它们通常都比较小。

They tend to about always are smaller.

但它们是能量效率更高的那些。

But they are the ones that are more energetically efficient.

当你需要更大的力量时，身体增加力量输出的方式是激活更多的运动单位。

And when you need more force demands, the way that your body increases force output is that you turn more of these motor units on.

你可能会感到惊讶，但你无法在肌肉层面调节力量输出。

You may be actually surprised, but you don't have the ability to regulate force production at the level of muscle.

也就是说，单个肌纤维本身，你无法让它以60%或70%的强度收缩。

Such as to say at the individual muscle fiber itself, you can't contract it at 60% or 70%.

当肌纤维收缩时，它会以最大力量收缩。

When a muscle fiber contracts, it contracts at full force.

这是它唯一的选择。

That's the only option it has.

这是全或无原则，要么全开，要么全关。

It's all or none principle, all or on.

所以，你唯一能调节力量输出的方式就是开启或关闭更多的这些运动单位。

So the only way that you up or down regulate force output is you turn on more or turn off more of these units.

因此，当你不做需要高力量的活动时，你不会激活高阈值的运动单位，因为它们专门保留用于极高力量需求。

So when you don't do activities that require high force, you don't activate the high threshold motor units because they are exclusively reserved for very high force demand.

因此，我们在所有骨骼肌中都看到这一一致原则，并且在腹部和核心肌群中也同样成立。

And so we see this as a consistent principle across all skeletal muscle and it holds true in the abs and core as well.

如果我现在告诉你，我们想让你的股四头肌更强壮，我会不断回到这个类比。

If I told you right now that we wanted to get your quad stronger, and I'll keep coming back to this parallel.

而你回答说：是的，我想最大化我的股四头肌肌肉体积。

And you said, yes, I want to maximize my muscle size in my quad.

我想拥有史上最大的股四头肌，或者想在腿伸展力量上打破世界纪录之类的。

I want the biggest quads ever, or I wanna break a world record in leg extension strength or something.

我说：太棒了。

And I said, awesome.

我们要做靠墙深蹲。

We're gonna do wall squats.

你会说：什么？

You'd be like, what?

嗯，是个不错的练习。

Like, awesome exercise.

非常适合肌肉耐力，但历史上从没有人靠这个练出过最大的大腿肌肉。

Great for muscular endurance, but no one in the history of the world who got the biggest quads ever.

你知道，普拉特并没有只做靠墙深蹲。

You know, Platts didn't do wall squats only.

还有力量举运动员，你明白我的意思了吧。

And power lifters, you get the point here.

我不是说你不能做，但如果这是你唯一的训练方式，你很难让任何运动员或教练相信这是最佳方法。

Not saying you can't do them, but if that's your only approach, you're gonna be very hard to convince any athlete or coach that that is the best way.

当你只做平板支撑和三组20个卷腹时，你对腹部做的就是同样的事。

That's the same thing you're doing with your abs when all you're doing are planks and three sets of 20 crunchies.

你忽略了大小原则，即你的大量运动单位根本没有被激活。

You're forgetting the size principle, which is huge numbers of your motor units are not being activated.

当这些肌群没有被激活时，你实际上并不会变强。

When they're not activated, you don't actually get stronger.

你会提高耐力，但不会让它们变得更强。

You get better endurance, but you don't get them stronger.

这里的类比是：是的，当然可以做靠墙深蹲，保持45度角贴着墙不动。

The equivalent here exchange would be, yeah, sure, do your wall squats where you're holding that 45 degree position against the wall.

但同时也要加入一些腿举或腿伸展，或者其他你喜欢的腿部训练，对吧？

And then also add in some leg presses or leg extensions or whatever leg exercise you like, Right?

疲劳和灼热感并不等同于力量输出。

Fatigue and burning are not the same as force production.

当然两者有重叠，但这里的关键差异很明显。

There's an overlap of course, but you see the major difference here.

问题是，正如我们提到的，要对腹直肌施加足够负荷真的很难。

The problem is, as we mentioned, it's really hard to load up your rectus abdominis.

就像在腿举机上对股四头肌施加负荷要容易得多。

Like it is easy to load up your quads on a leg press machine.

我没法在侧弯动作上加400磅的重量。

I can't put 400 pounds on a side bend.

这根本行不通。

It doesn't work.

对吧？

Right?

我甚至没法在胸前扛着50或60磅做俄罗斯转体。

I can't hold even maybe 50 or 60 pounds in front of me and do Russian twist.

对大多数人来说，这真的很难做到。

Like it's just very difficult for most people to do.

所以，原则是一样的，但我们得稍微换个思路来设计负重策略，而且我们确实需要落实到负重策略上。

So again, principles are the same, but we have to think about the loading strategies a little bit differently, but we need to get to the loading strategies.

事实上，我可以大胆地说，大多数人在腹部或核心肌群的塑形或力量上没有进步，都是因为忘了增加负重，或者忘了提升训练强度。

In fact, I'll be so bold as to say, most people who do not see progress, whether that be aesthetics or in strength in their ab or core muscles, it's because they're forgetting to add load or forgetting to progress with intensity.

我们通常看到的策略总是要么延长持续时间，增加保持时间的秒数或分钟数，要么增加重复次数。

The general strategy we see here is always either do it longer, add more seconds, add more minutes to my hold, or do more repetitions.

这些方式没问题，确实代表了进步，但这里还有一条完全不同的路径。

Those are fine, those do represent progression, but there's an entire other pathway here.

事实证明，你的核心肌群和腹肌对这种策略的反应，比仅仅增加持续时间和疲劳管理要好得多。

And it turns out your core muscles and abs respond better to that strategy than only using more time duration and fatigue management.

因此，当我们思考这些动态动作，并将它们与卷腹比较时，如果我知道负荷至关重要，那么推着一个几百磅重的雪橇远比扛着几百磅做卷腹更安全、更容易。

And so when we think about these dynamic movements and we compare these to our sit ups, if I know that the load matters a ton, it's far safer and easier for me to put a several 100 pounds on a sled and push it than it is for me to put several 100 pounds on and try to do that sit up.

所以，再次确认一下，你跟上我的思路了吗？

And so again, make sure you're tracking with me here.

如果我知道必须让腹直肌、腹横肌以及内外斜肌达到最大的力量输出，而我可以通过扛着几百磅的杠铃做深蹲或硬拉来实现，那么我实际上能让这些肌肉的激活程度、启动能力和力量输出，超过侧弯动作所能达到的水平，因为侧弯在负重上有局限性。

If I know I have to get the rectus abdominis and transverse abdominis and and internal external obliques to contract at its highest force capacity, and I can do that by putting hundreds and hundreds of pounds onto a barbell and doing a squat with it or a dead lift, I can actually get that muscle to activate more to turn on and produce more force than I can with a side bend because of the limitations in loading of the side bend.

这种区别你明白吗？

Does that distinction make sense?

这就是为什么这些大重量动作对最大化腹部和核心发展至关重要。

That's why those big movements are critical to maximizing ab and core development.

这并不是因为它们更直接或更间接地孤立了核心肌群，而是因为它们是最大化肌肉力量收缩能力的更安全方式。

It's not the fact that they're isolating your core any more or less, it's that they are a safer way to maximize their force contraction ability.

这会在其他部位引起疲劳和训练，但这是唯一一种能在不给脊柱和髋关节带来巨大风险的情况下，提升核心肌群强度和力量需求的方法。

It causes fatigue and training in other areas, but that's really the only way we can push intensity and force demands of our core muscle that doesn't put our spine and our hips at tremendous risk.

本期节目由David赞助。

Today's episode is sponsored by David.

David生产的蛋白棒是我从未见过的类型。

David makes protein bars unlike any I have ever encountered.

它们含有惊人的28克蛋白质，仅150卡路里，且不含糖。

They have an amazing 28 grams of protein, only 150 calories and zero grams of sugar.

没错。

That's right.

28克蛋白质，其中75%的热量来自蛋白质。

28 grams of protein and 75% of its calories come from that protein.

这比排名第二的蛋白棒高出50%。

This is 50% higher than the next closest protein bar.

老实说，这是我这辈子吃过最好吃的蛋白棒，远超其他所有。

Honestly, it's the best tasting bar I've ever had my life by a mile.

他们的最新产品——David Bronze能量棒，味道也绝佳。

And their newest bar, the David Bronze bar tastes incredible as well.

虽然我经常提到，为了维持肌肉健康、促进恢复和保持瘦体重，建议每磅体重摄入一克蛋白质，但对大多数人来说，实现这一目标其实非常困难。

While I often talk about the importance of getting one gram of protein per pound of body weight for things like muscle health and recovery and the promotion of lean body mass and sanctity, The reality of that is for most people getting that one gram of protein per pound of body weight is really challenging.

然而，David让这件事变得很简单。

However, David makes that easy.

他们的能量棒味道绝佳。

Their bars taste incredible.

Gold能量棒含有28克蛋白质，仅150卡路里。

The gold bar is packed with 28 grams of protein, which is 150 calories.

Bronze能量棒也含有20克蛋白质，同样是150卡路里。

And the bronze bar has 20 grams of protein also, which is 150 calories.

我几乎每天都会吃一根，旅行时总会在背包里带上两到三根。

I eat one almost every single day and always have two or three with me in my backpack when I'm traveling.

我说的‘总是’，真的是字面意思的总是。

And I like literally mean always.

这听起来可能有点奇怪，但我经常把它们当甜点吃。

It probably sounds funny, but I eat them as dessert all the time.

你试过之后，就会完全明白我的意思了。

When you try them, you'll know exactly what I mean.

如果你有兴趣亲自试试这些蛋白棒，可以访问 davidprotein.com/perform。

If you're interested in trying these bars for yourself, you can go to davidprotein.com/perform.

再次提醒，网址是 davidprotein.com/perform。

Again, that's davidprotein.com/perform.

有哪些具体的例子呢？

What are some direct examples?

我会给你一些常见的练习动作，这些动作基于动作模式以及所涉及的肌肉群。

I'm gonna give you some exercises that you'll see commonly that are based on the movement patterns as well as the muscles themselves.

所以，无论你是根据动作模式还是肌肉群来选择锻炼方式，都会有一些选择。

So whether you're in this thing and you're choosing, again, your exercise based on movement patterns or muscles, you'll have some options.

我不会逐一讲解所有这些动作，但我会在节目笔记中提供更多信息。

And I'm not gonna go through all these, though I will make more available in the show notes.

从动作角度来看，我们要记住，我们关注的是屈曲、侧屈、伸展和旋转，当然还有这些动作的抗阻形式。

So from a movement perspective, again, remember we're looking at flexion, we're looking at lateral flexion, we're looking at extension and rotation, And then of course, the anti movement in all of those areas.

举个简单的例子，我们经常使用的经典屈曲动作就是卷腹或仰卧起坐。

So as easy example, one we've been using very, very commonly, the classic flexion exercise are the crunchies or the sit ups.

还有像剪刀腿这类动作，也就是让你的双脚尽量靠近头部的动作。

There's also things like jackknifes and and other, you know, get your feet closer to your head kind of scenarios.

当然，还有抗屈曲动作。

There's also then the anti flexion exercises.

这些动作相对少见得多。

These are far less common.

你可能从未做过这些动作，或者只做过很少量。

You maybe have never done any of these or done a small amount of them.

比如Pallof后撑这个动作。

But these are things like the Pallof posterior hold.

Pallof这个动作，拼写是P-A-L-L-O-F。

So the Pallof spelled p a l l o f exercise.

你也可以去查一下。

Again, you can look that up.

这是它的后侧或背部版本。

And it's the posterior or the back kind of version of that.

你还会看到像仰卧平板这样的动作。

You'll also see things like a supine plank.

所以对于那些还记得一点生物力学知识的人，如果我抓住你的手，让你掌心朝天，就像端着一碗汤怕洒出来一样，这就是仰卧位。

So for those of you that remember a little bit of your biomechanics, if I were to take your hands and hold your palms up to the sky like you're holding a bowl of soup and you don't wanna spill it, that's what supine is.

而如果你把掌心朝下贴向地面，那就是旋前位。

And if you put your palms down to the ground, that would be pronation.

所以仰卧平板恰恰相反。

So a supine plank is when you're actually the opposite.

也就是说，你仰卧在地，脸朝上，然后保持这个姿势。

So you're on your back and you're facing up in the air and then you're holding that.

所以记住，你是在做抗屈曲动作。

So remember, you're doing anti flexion.

你不是在向前弯曲，而是在避免不必要的前屈。

You're not flexing up, but you're avoiding unnecessary flexion.

你也可以以悬吊的方式做同样的动作。

You do the same thing in a suspended fashion.

所以你可以做悬吊式的仰卧平板支撑。

So you could do a suspended supine plank.

从侧向弯曲的角度来看，这就是侧平板支撑和髋部下放动作。

From a lateral flexion perspective, this is your side planks, your hip dips.

有些人会在物理球或瑞士球上做这些动作，你可以做侧卷腹，有些人称之为斜肌V字起或斜肌仰卧起坐。

Some people do these on a physio ball or a Swiss ball, and you could do like a side crunch, or some people call these oblique V ups or oblique sit ups.

你可以想象一下这种侧向弯曲的动作。

And you can just kind of imagine this lateral flexion.

抗侧向弯曲可能比抗前屈更容易理解。

The anti version is probably a little bit easier to understand than the anti flexion.

抗侧向弯曲就是阻止身体向侧面移动。

Anti lateral flexion are holding that thing from moving sideways.

所以这是一个带划船动作的侧平板支撑。

So this is a side plank with a row.

想象你处于侧平板支撑姿势，同时使用缆绳将重量拉向自己。

So imagine being in a side plank position, then and you're actually with a cable and you're rowing it to yourself.

你也可以简单地做侧平板支撑。

You could simply do a lateral plank as well.

你可以做悬吊式的侧平板支撑。

You could do a suspended lateral plank.

在这种情况下，想象你侧躺着，双脚放在TRX带子里。

And so in that particular case, imagine you're on your side and your feet are, you know, in a TRX band.

假设你靠右肩支撑，右肘贴地。

And let's just say you're on your right shoulder, your right elbow is on the ground.

此时你并没有主动弯曲，而是在阻止身体侧边下坠触地。

What's happening is you're not actively flexing, but you're stopping your side from dipping and hitting the ground.

所以你在避免不必要的侧向移动。

So you're avoiding unwanted lateral movement.

这其实就是反向版本。

That's the the anti version here.

如果你更容易把抗核心训练理解为离心或避免离心运动，那也没问题。

If it's easier for you to think about anti core exercises as simply eccentric or avoiding eccentric movement, that's fine too.

对吧？

Right?

但在这种情况下，你并不是主动移动，而是避免移动。

But you're not actively moving, you're avoiding movement in this case.

你也可以把它们看作是等长训练的轻微变式，道理类似。

You could also think of them as like slight plays on isometric exercises, similar thing.

如果以上都没听懂，别担心。

If none of that made sense, don't worry about it.

只要继续想着抗运动就好。

Just keep thinking of the anti movement.

所以这就是屈曲和侧向屈曲。

So that's flexion and lateral flexion.

接下来是伸展动作。

Then we have extension.

这些就是超人式训练。

So these are your Supermans.

你俯卧在地，抬起双腿、腹部和肋骨，让它们离地。

You're laying on your stomach and you're lifting your quads and your stomach and your ribs up in the air.

你就像超人一样在空中飞行。

And you're flying like Superman through the air.

背伸展、反向超等长、直桥、瑞士球桥式、瑞士球反向卷腹，其实都是这类动作的各种变式。

Back extensions, reverse hyperextensions, straight bridges, Swiss ball bridges, Swiss ball reverse crunches, there's reverse extensions rather, like all kinds of variations of this stuff.

它的对抗版本包括拉离保持动作。

The anti version would be things like the pull off hold.

同样，你会向上抬起并保持这个姿势，也就是俯卧平板支撑。

So again, you're kind of going up there and you're holding that position, the prone plank.

记住仰卧和俯卧的区别。

So remember supine and prone.

所以现在你处于相反的位置。

So now you're in that opposite position.

你抬起身体并保持住。

You're up and holding.

也可以用悬吊训练等方式来做。

Could do it with suspension as well and so forth.

最后是旋转类动作，更高级的版本比如 windshield wipers（雨刷器）或俄罗斯转体等等。

And then finally, the rotation exercises, more advanced versions like windshield wipers or Russian twists, so on and so forth.

这类动作的抗旋转版本，同样是各种 pull off hold 或仰卧拉离保持等动作。

The anti versions of this would be, again, various pull off holds or supine laying pull off holds and so on and so forth.

如果你完全想不起来，那个具体的动作是什么？

If, again, you're all at all, like, what was that specific exercise?

这些动作都没有什么特别的。

None of these are special.

你可以搜索‘NA 抗旋转动作’，挑出你最喜欢的，尝试不同的动作。

So you could Google NA anti rotation movement, pick the ones that you like the most, play with different ones.

我实际上会使用大量这类动作。

I actually use a large, large, large variety of these.

我目前最喜欢的旋转动作是想象有一根缆绳。

My favorite rotation exercise currently is imagine having a cable.

这根缆绳的高度大约在肋骨中部的位置。

And that cable is set up at about, you know, you kind of a mid rib range.

然后我会把双脚张开得非常非常宽。

And then I spread my feet out really, really, really wide.

我会在缆绳上挂一根杠铃或绳子，然后横向站立。

And I have a bar or a rope on the cable and I stand horizontal to that.

你可以想象机器在我右边，而我面向另一个方向。

And so you can imagine the machine is to my right and I'm, you know, facing a different direction.

我的头部朝向远离机器的方向。

My head is away from it.

然后我会旋转上半身，伸手抓住缆绳，再旋转上半身，将缆绳和绳子从一侧拉到身体前方，直到另一侧。

And then I'll rotate my upper body, reach to grab the cable, and then rotate my upper body and pull the cable and the rope in front of my body all the way to the other side.

如果你正在看这个视频，你可以看到我是这样移动的。

If you're watching this video, you you can see me kinda moving that way.

我的下半身不会旋转。

My lower body does not rotate.

所以我的脚保持向前，双脚分开很宽，我只是从右侧直接拉到左侧。

So my feet stay forward, my feet stay wide, and I just pull straight in front of me from the right side to the left side.

然后，我缓慢地离心控制，让绳子慢慢回到后方。

And then eccentrically, I slowly let it go backwards.

我不知道为什么，但这个动作对我来说感觉特别棒。

I have no idea why, but this feels phenomenal for me.

我的腹斜肌完全激活了。

My obliques light up.

我的背部感觉非常好。

My back feels great.

核心肌群全面参与。

Core is all over.

我只是感觉很棒。

I just feel awesome.

我不知道你是否会像我一样喜欢这个动作，但我对这方面的研究一无所知。

I don't know if you'll like that exercise as much as I do, but I don't know any research behind that.

我只是觉得这是一个很棒的动作。

I just think it's a great exercise.

因此，完成这些动作有无数种创造性的方法。

So there's tons and tons and tons of creative ways to go about these things.

我不希望你过于纠结于动作的选择。

I don't want you overly fixated on the exercise choice.

我希望你思考的是：我想要针对哪种动作模式——屈曲、伸展、旋转等等，是抗阻还是主动运动，然后找到任何符合该模式的动作并进行尝试。

What I want you to think about is which movement pattern am I going after, flexion, extension, rotation, so forth, anti- or movement based, and then finding any number of exercises that fit that pattern and experimenting.

找到那个让你感受到强烈收缩的动作，因为我不可能预测并告诉你哪些动作你会喜欢。

Finds the one that you like where you feel the great contraction because it's impossible for me to predict and tell you which ones you like.

比如，我刚刚给你演示的这个动作。

For example, the one I just gave you.

有些人可能会讨厌这个。

Some of you might hate that.

会说：我完全感觉不到，或者我不喜欢，或者其他任何情况。

Be like, I don't feel this at all or I don't like it or whatever the case is.

所以因为这里有这么多动作，我不想在具体动作上纠结太久，一一教你每个动作怎么做。

So because there's so many exercises here, I I don't wanna get too bogged down on the specific exercises and walking you through, you know, how to do each individual.

首先，我们想关注的是理念和动作模式。

One, It's the concepts and the movement patterns we wanna go after.

如果你是根据肌肉本身来安排训练，而不是根据动作模式，那解释起来会简单一点。

If you're programming based on the muscles themselves rather than the movement pattern, it's a little bit simpler to explain.

腹直肌非常直接明了。

Rectus abdominis is pretty straightforward.

我们已经多次讲过这个了。

We've been over this multiple times now.

这是负重缆绳动作。

It is weighted cables.

就是卷腹和反向卷腹。

It is crunchies and reverse crunchies.

是抬腿动作。

It's leg raises.

是腹轮。

It's ab wheels.

是滚动动作。

It's rollouts.

就是类似这样的各种动作。

It's various exercises like that.

腹外斜肌，任何类型的旋转或抗旋转动作。

The obliques, any type of rotation, any type of anti rotation.

比如拉力器推举、木工砍伐、单侧提重物、平板支撑，这些都会针对腹外斜肌。

So the pull off press, the wood chops, the suitcase carries, the planks, all of these are gonna target the obliques.

腹横肌，记住，它不涉及旋转。

The transverse abdominis, remember, it's not rotation.

这是收腹的动作。

It's pulling the belly in.

这是你的死虫式做到完美的时候。

This is when your dead bugs pull perfect.

这是你的搅拌锅练习。

This is when your stir the pot exercises.

你的双手前臂放在康复球或瑞士球上，然后顺时针或逆时针旋转，也就是所谓的‘搅拌锅’。

So your hand, both of your forearms are on a physio ball or a Swiss ball, and you're rotating clockwise or counterclockwise and you're quote unquote stirring the pot.

这会让你在移动时收紧腹部，同时避免不必要的多余动作。

So this is causing you to pull your abdominals in while you're making movement and you're avoiding unnecessary and unwanted movement.

这些动作更有效。

Those are more effective.

我很抱歉现在第三次或第四次说这个了，但这是一个非常重要的观点。

I'm sorry to say this for the third or fourth time now, but it's a really important point.

对于你的腹直肌来说，前后方向的动作通常更有效，而不是旋转。

It's the forward and backward stuff that tends to be best for your rectus abdominis, not the rotation.

所以你就这么理解吧。

So just think about it that way.

如果你的目标是锻炼肌肉，那这就是你需要了解的全部，不需要再复杂了。

If So you're programming for the muscle, that's really as far and as complicated as you have to go.

基于这些基本信息，我想直接进入关于观察、感受和执行的具体考量。

With that basic information, I wanna go directly into specific considerations for looking versus feeling versus performing.

当然，我们先从‘观察’开始。

And let's start off of course with our look.

所以，如果你的主要目标是让腹部看起来更好，我必须说一件我们之前还没提到的事，那就是：你核心部位的外观绝大部分取决于体脂率和身体成分，换句话说，你的腹肌是在厨房里练出来的，而不是在健身房。

So if you're primary here because you want your abs to look better, I have to say something we have not yet acknowledged, and that is the fact that the vast majority of aesthetic appearance in your core is simply a body fat and body composition story, which is a nice way of saying, you know, your abs are made in the kitchen, not the gym.

百分百正确。

100% true.

也许我们可以在另一集，或者听听我们之前关于减脂的节目，再来深入讨论这一点。

Maybe we'll come back on another episode or listen to one of our prior episodes on fat loss to talk about that.

但今天我真的很想专注于训练这一方面。

But I really wanna stay focused today on just the training aspect of it.

所以，要让腹肌更清晰、更明显，最好的方法就是体脂率很低，尤其是核心部位的脂肪。

So yes, the best way to have more defined, more visible abs is to have very little fat, particularly around your core.

但话说回来，如果你已经掌握了饮食，或者还不太在意饮食，或者不管是什么情况，训练上有什么影响呢？

But that said, what are the training implications if either you've got the nutrition down or you don't care about it quite yet or whatever the case is?

我之前说过，但关于哪种运动或训练方式最有利于核心肌群的肌肉增长，实际上研究非常少。

I said this earlier, but there's actually very little research on which types of exercises or training protocols are best for muscle growth of the core.

对于手臂、腿部和其他部位，我们有很多这方面的数据，但对核心肌群却几乎没有。

We got a lot of that for your arms and legs and everywhere else, but we just don't have it for your core muscles most.

因此，这时候我们只能回归基本的训练策略。

So that said, this is when we have to default to basic training strategies.

我之前已经讲过，从生理学角度看，核心肌群与其他肌肉非常相似，所以我们没有理由认为核心肌群的肌肉增长训练方式会与其他肌肉不同。

I went through that time before to set up the fact that physiologically, it's very, very similar to your other muscles so that we have no rationale to think that for muscle growth, our training protocols differ for our core.

这意味着什么？

What's that mean?

你可以根据自己的喜好选择任何休息时间。

You're looking at rest intervals of anything you want.