肌肉、力量与长寿的训练基础

但足够让你提升这项技能了。

But there's enough to drive the skill component of it up.

因为这更依赖技巧，所以我们通常觉得它应该比增肌练得更频繁。

Because it is more skill based, we tend to think about it as something you'll do more frequently than muscle growth.

还记得我之前说的增肌需要72小时恢复的规则吗？

So you remember that seventy two hour rule I said for hypertrophy?

这条规则对力量训练不适用。

That's not true for strength.

就像我不会说，嗯，隔三天打一次高尔夫球。

Just like I wouldn't say, oh, yeah.

别隔三天才打一次球。

Only hit a golf ball every three days.

绝对不行。

Like, no way.

得多加练习才行。

Like, practice it often.

对吧？

Right?

力量训练也是同样的道理。

Same for strength.

你得完全恢复才行，诸如此类。

You need to be fully recovered and all that.

但因为你没有给肌肉施加很大的负荷和容量，所以训练量其实很低。

But since you're not putting high loads and high volume on a muscle, it's quite low volume.

你可以练得比较频繁。

You can do it pretty frequently.

这不意味着每次都要冲到极限重量，但你可以用次极限重量多练技术，哪怕重量已经相当重了。

Doesn't mean you're gonna go all the way up to your one repetition max every time, but you can train submaximally and just work on technique a lot, even at fairly heavy loads.

所以从这个角度看，它不一样，这也是我为什么特别区分这一点——因为它让你能练得更频繁。

So it's different in that sense, and that's why I draw that distinction is because it allows you to go more frequently.

我们在力量训练中经常用到一条原则，速度和爆发力训练也一样，就是我常说的‘三组五次’。

One of the rules that we use quite often with strength, and this is also true for speed and power by the way, is the old adage of what I call three by five.

对吧？

Right?

这个三乘五法则，可不是我发明的。

So three by five rule, I did not make it up.

挺有意思的。

It's funny.

每次我提到这个，总有人说是某某人想出来的。

Every time I talk about this, someone goes, oh, so and so made that up.

我就说，不对，你得往前推个八十年。

And I'm like, nope, you gotta go back like eighty years.

这方法早就存在很久了。

It's been around for a really, really long time.

而且还有各种变体。

And there's different variations of it.

但三到五这个范围，就是一个大概的指导：每周练三到五天，选三到五个动作，每个动作做三到五组，每组三到五次，重量尽量接近极限，组间休息三到五分钟。

But three to five is just a rough heuristic that says, okay, somewhere between three to five days per week, pick three to five exercises, do three to five sets of three to five reps per set, as heavy as you can or reasonably close, and rest three to five minutes between each set.

如果你照这个做，每周练三天也完全没问题。

If you do that, that allows you to do something as small as three days a week.

做三个动作，每个动作三组，每组三次，组间休息三到五分钟。

You do three exercises, three sets of three, and you take a five minute break or three minute break.

这样一次训练也就二十分钟。

That's a twenty minute workout.

要是你练得够重，这足以有效提升力量。

If you do those heavy, that can be a very good stimulator of strength.

这样练，你真的能变得非常非常强。

You can get really, really, really strong like that.

当然你也可以走另一个极端，一周练五天，五个动作，每个动作五组，每组五次，直接把自己练趴下。

Or you could go buck wild, the other end that spectrum, and go five days a week, five exercises, five sets of five, and just bury yourself.

如果你用的重量不小，这种训练计划会非常吃力。

That's gonna be a really challenging program if you're lifting with any amount of weight.

对吧？

Right?

真的，如果你拼命练，那会特别累，而且不太推荐。

Really, if you're pushing it, that's gonna be super hard and probably not advisable.

就算要练，也别坚持太久。

And if it is, not for very long.

但大多数人还是会选个中间的方案。

But most people are gonna pick something in the middle.

明白吗？

Okay?

所以我喜欢三到五次这个范围。

That's why I like the three to five.

差不多就能达到提升速度、爆发力和力量的效果。

Gets you roughly close to what you need to do to get faster, more powerful, and stronger.

希望这能帮你理清增肌和力量训练之间的区别。

Hopefully, that allowed you to start running your own compare and contrast between hypertrophy and strength.

如果再往深了想，我们就可以探讨其他问题，比如：这对我们选择动作意味着什么？

And if you extend that logic, and we start to think about some of the other questions like, okay, what's this mean for exercise selection?

一般来说，练力量时你不会选太多单关节动作。

Well, you probably don't select very many single joint exercises for strength.

你可以选，但要做三组哑铃弯举这种动作，其实特别难。

You can, but it's really hard to do like a set of three with a biceps curl.

这种做法根本不太常见。

It's just not that common of a thing to do.

你更可能选择多关节动作，也就是大肌群的动作。

You're more likely to select multi joint exercises, bigger exercises.

你更可能用到器械——这些对练力量完全没问题，还有杠铃、哑铃、壶铃；但像自重训练这种，你可能就没那么容易用得上了。

You're probably more likely to select machines, which are totally fine for strength, barbells, dumbbells, kettlebells, and you're probably not as likely to be able to get away with things like body weight.

这不代表你不能用。

Doesn't mean you can't.

很多情况下你当然可以用，但你的意思我明白了。

Plenty of circumstances you can, but you get the point here.

对吧？

Right?

当你想不断增加负荷和动作模式时，就会遇到瓶颈。

You start to get limited with how much you can load it and the movement patterns.

但如果你对比一下增肌训练，单关节练习可以整天做都没问题。

But if you contrast that to hypertrophy, you can do single joint exercises for hypertrophy all day.

你可以做孤立肌群的动作。

You can do muscle isolations.

你可以做小范围的动作，用轻弹力带做各种练习；但到了力量训练阶段，我们其实就很难再实际用上这些工具了——不是说完全不能，而是现实可行性降低了。

You can do smaller movements, and you can use light bands and do different things like that where at some point when we get into strength, we start to lose, well, the realistic ability, not the absolute or literal ability, but the realistic ability to use some of those tools.

所以现在关键不再是‘什么不可能’，而是‘什么更实际’。

So now it comes down to less about what is impossible and more like, again, what is practical?

对大多数人来说，什么才是真的管用？

What's gonna be true for most people?

因此，力量训练更偏向传统的抗阻训练，比如举铁、力量训练这类方式。

And so strength probably falls more into that traditional resistance exercise, weight lifting, weight training umbrella.

而增肌训练则不同，如果你愿意，光靠俯卧撑、仰卧起坐这些也能搞定。

Where hypertrophy can really be done, you know, with just push ups, sit ups, and things like that if you wanted to.

这个区分挺清楚的。

So pretty good distinction there.

希望这能帮你更好地考虑自己的选择。

Hopefully that helps think about your options.

接下来我们要聊的是减脂。

The last part here we'll discuss is fat loss.

这是所有目标里最简单的一个。

And this is the easiest of all of them.

因为现在我们只关注热量消耗。

Because now all we're looking at is effectively caloric expenditure.

这时候不再讲究动作的特异性。

And so now it's not about specificity.

也不是什么技巧。

It's not a skill.

甚至不需要像机械张力那样的主要刺激。

It's not even requiring one major stimuli like mechanical tension.

如果你喜欢力量训练，那再好不过了。

If you like to use strength training, great.

如果你讨厌力量训练，也没关系。

If you hate strength training, fine.

不管你是想做短时间或长时间、低强度的运动，参加团体课程，在家锻炼，还是通过运动或活动来完成，哪种方式都有效。

If you wanna use low duration or long duration, low intensity, you wanna do group classes, you wanna do it in your home, you wanna do it with sports or activity, all of it works.

我们真正关心的，是你能不能选一个能让你保持健康、并且能坚持下去的方式。

All we really care about here is can you pick something that's gonna keep you healthy so you can keep doing it.

对于减脂来说，坚持和执行力是成功最关键的两个因素。

Consistency and adherence are the number one predictors of exercise success for fat loss.

事实上，上个月刚发表了一项荟萃分析，明确显示力量训练本身并不一定直接促进脂肪流失，但它在维持减脂成果方面非常有效。

And in fact, a meta analysis was just published in the last month, showing really clear evidence that strength training specifically doesn't necessarily aid in fat loss, but it is really effective at maintaining fat loss.

所以，你不需要靠力量训练来减脂，但它对长期保持瘦下来的状态特别有帮助。

So you don't have to have it to lose fat, but it's super helpful in keeping that fat off in the long term.

就像我们之前简化增肌时说的，从最高层面来看，只要尽量每72小时刺激一次肌肉就行。

So much like we simplified hypertrophy and said, all right, at the highest level, just try to work your muscle every seventy two hours.

我们简化力量训练时，提出了一个‘三到五’原则。

And we simplified strength by saying three to five rule.

对于减脂，我推荐一个简单实用的方法，叫‘五四三二一’。

A quick little tool you can use for fat loss is what I call five-four-three-two-one.

意思是每周五天尽量保持活动状态。

And that is five days a week, try to be active.

我当然希望你每周活动六七天，但至少先做到五天。

I'd like you to be active six or seven, but give me five.

每周四天，要真正地锻炼一下。

Four days a week, try to actually work out.

不过，‘活动’和‘锻炼’可不是一回事。

Now these are not the same thing.

‘活动’可以只是站着办公。

Active can just be standing desk.

比如多走走路、坐电梯换成爬楼梯，这些都算。

It can be walking more, escalator versus stairs, things like that.

一周四天是真正去锻炼。

Four days a week is actually working out.

我的意思是，你得把运动服穿上。

I mean, you need to put the gym clothes on.

你得动起来，认真做点正式的训练。

You need to to get moving and really do some sort of formal exercise.

三天是大汗淋漓的那种。

Three is heavy sweat.

但流汗多并不意味着锻炼效果更好、更高效，尤其是当你训练目标是力量、速度或耐力之类的时候。

Now just because you sweat more doesn't mean your workout was any better or more effective, especially if you're trying to train for strength or speed or scale or something else.

所以我这里想强调的，不是让你非得流汗。

So my point here is not to, like, get you to sweat.

这点必须说清楚。

That needs to be super clear.

但我之所以喜欢这么说，是因为……

But the reason I do like saying, hey.

每周锻炼三次，达到明显出汗的程度，这才是我们设定的标准。

A rule of having three days a week where you good have a good sweat is you should be working out hard enough to where you sweat a good amount, three times a week.

我们这里只想要一个简单粗略的衡量方式。

That's the only crude metric we're trying to go after here.

像散步、园艺这类活动就不算在内了。

This eliminates things like walking and gardening and stuff like that.

这些活动当然很好。

That's great.

不过我们之前已经讨论过保持身体活跃和多动的重要性了。

We already tackled that in being physically active and moving though.

你最好每周至少有三天，真正地投入锻炼。

You need ideally at least three days a week where you're actually truly working out.

希望这个区别说得清楚。

I hope that distinction made sense.

所以，每周五天，保持活跃。

So five days a week, be active.

每周四天安排有规律的锻炼。

Four days a week, have structured exercise.

每周三天，确保锻炼强度足够大，能让你大汗淋漓。

Three days a week, make sure that exercise is hard enough to where you're getting a good sweat in.

每周两天，我希望你拼命练。

Two days a week, I want you working out really hard.

拼尽全力。

Really hard.

不管是间歇训练，还是达到最大心率，或者四区、五区心率，我都无所谓。

If this means intervals, if this means maximum heart rate or zone four or five, I don't care.

你怎么定义‘拼命’都行。

However you're defining hard.

不管是举铁还是其他方式，我都希望你练到精疲力尽，练完直呼‘天啊，我彻底虚了’。

If this is with weights or this is any other way, I want you training really hard where you're like, oh my gosh, I am pooped at the end of that thing.

这样安排的好处是，你可以根据情况适当增加或减少强度。

What this allows you to do is scale these things up if you'd like or scale them down.

但我再强调一遍，光是散步也能减掉很多体重。

But I'll reiterate, you can lose tons of weight just walking.

但我们真正想做的是打造一个最有可能成功的综合计划。

But what we want to do is try to get a blended program that's gonna be successful as possible.

所以我建议每周至少两天要练得比较累人。

So I like at least two days a week where you're working pretty hard.

最后，每周再安排一天做点持续时间长的运动。

And then finally, one day a week, something where you're doing something long.

这样就能覆盖你所需的低强度区间，比如零区、一区、二区等等。

So this is gonna cover your basis of your lower intensity zone zero, one, two, whatever you need.

这能帮助你提升耐力、心肺功能和整体输出能力。

This could be your output over time, your cardiovascular system, your endurance and all that.

看看那些成功的减脂计划，它们大体上都符合五、四、三、二、一这样的模式。

And if you look at successful fat loss programs, they probably fall into the five, four, three, two, one category at the highest level.

但在这种框架下，具体方法可以千变万化。

And then they can look like a billion different methods within that.

不过希望这个五、四、三、二、一的规律能帮到你，只要你差不多做到这一点，你的减脂计划就有很大机会成功。

But hopefully the five, four, three, two, one rule helps you a little bit to understand as long as you're that or pretty close, your fat loss program's got a good chance to be successful.

所以你能选择的方法多得是。

So you have tons and tons of ways you can go about it.

就选那些让你最健康、最拼命、最开心、最能坚持的方式，你范围内任何项目都可以。

Just pick the ones that'll keep you the healthiest, trying the hardest, having the most fun, most consistent, and you can choose anything under your umbrella.

就像我之前说的，团体课程、弹力带、杠铃、动感单车、高强度、低强度、散步、远足、摇摆运动，都行。

As I mentioned, group activity classes, bands, barbells, spin class, high intensity, low intensity, walking, hiking, rocking.

我的意思是，这些全都很棒。

I mean, all of it is great.

如果可能的话，我建议你保持均衡。

I would probably, if possible, recommend a balance.

我会安排一些低强度、长时间的运动。

I would do some low intensity longer duration stuff.

去远足、攀岩、打球、冲浪、滑板，随便你。

Hike, rock, sports, surf, skateboard, whatever.

我会选一种强度高一点的，比如团体健身课、短跑、推雪橇、柔术课、有氧搏击之类的。

I would pick something that's a higher intensity, your group activity class, your sprints, pushing a sled, jujitsu class, cardio kickboxing, whatever.

再选一种属于力量训练类型的，哪怕只是普拉提，或者任何带有负重成分的课程。

I'd pick something that's along the strength training realm, even if that's a Pilates class or something that involves some sort of overload.

如果你每周至少能从这三类活动中各选一项，剩下的时间就完全按自己的喜好来安排。

And if you got something from all three of those buckets, at least once a week, then I'd fill in whatever other time you got with your personal preference.

这样安排下来，大多数人就能达到一个非常理想的状态。

But that puts most people in a really good spot.

本期节目由David赞助。

Today's episode is sponsored by David.

David做的蛋白棒，我以前从来没吃过这样的。

David makes protein bars unlike any I have ever encountered.

每根含有28克蛋白质，只有150大卡，而且零糖。

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

没错，28克蛋白质，75%的热量都来自蛋白质。

That's right, 28 grams of protein and 75% of its calories come from that protein.

这比第二名的蛋白棒高出整整一半。

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

说实话，这是我这辈子吃过最好吃的蛋白棒，完全没得比。

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

他们最新推出的青铜蛋白棒，味道也一样惊艳。

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

我经常提到，为了维持肌肉健康、促进恢复、增加瘦体重和增强饱腹感，建议每磅体重摄入一克蛋白质，但说实话，对大多数人来说，做到这一点真的很难。

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 satiety, The reality of that is for most people getting that one gram of protein per pound of body weight is really challenging.

不过，David让这件事变得很简单。

However, David makes that easy.

他们的蛋白棒味道真的特别棒。

Their bars taste incredible.

黄金款蛋白棒含有28克蛋白质，热量却只有150卡。

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

青铜款蛋白棒则含有20克蛋白质，同样只有150卡。

And the bronze bar has 20 grams of protein also with just 150 calories.

我几乎每天都会吃一根，出门旅行时背包里也总要带上两到三根。

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.

听起来可能有点奇怪，但我经常拿它当甜点吃。

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

你只要尝一口，就完全明白我在说什么了。

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

如果你也想试试这种蛋白棒，可以去 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.

今天第三个问题是关于训练计划的设计。

Our third question for the day is what we call program design.

前面两轮回答里我已经提到过不少相关内容了，不过现在不妨直接点出来。

And I've already touched on a lot of these terms so far in our first two answers, but maybe we'll call them out directly now.

训练计划的设计，就是我们有意识地调整那些可变因素，来达成特定的目标。

Program design is the way that we intentionally manipulate what are called the modifiable variables to get an outcome.

用大白话说，就是：我想增肌，但不想练力量，那该怎么做？

That's science talk for, well, what kind of lifting do I do if I wanna gain muscle, but I don't care about strength?

或者，我想达到这个目标，而不是那个目标，那该选什么运动、用多重、休息多久？

Or what type of exercise or how heavy should I lift or how often should I rest if I want this outcome and this outcome, but not that outcome.

我经常收到关于混合训练的问题。

I got a lot of questions about things like hybrid training.

我想同时练一点力量，再练一点耐力。

I want a little bit of strength and a little bit of endure.

很好。

Great.

这些问题全都是关于训练计划设计的。

All these are program design questions.

方法可以千变万化，但核心原则其实没几个。

Methods are many, concepts are few.

所以，这些是你该考虑的关键因素。

So here are the variables you should be thinking about.

只要你选的这些要素大致合适，你的训练计划就一定能见效。

And if you're selecting these things even close to appropriate, your program will work.

如果你训练很努力，或者至少还算认真，也坚持得不错，但没达到想要的效果，或者反而得到了你不想要的结果，那问题一定出在这些可调整的因素上。

If you're training hard or even kind of hard and consistently, but you're not getting the outcome you want or you're getting outcomes you don't want, it's because you made a mistake with these modifiable variables.

几乎可以肯定。

Almost guaranteed.

接下来就来看这些因素。

So here you go.

第一个是训练频率，顺便说一下，我设计计划时就是按这个顺序来的。

The very first one, and when I design programs by the way, this is exactly the order I do them in.

我的第一步是确定训练频率。

My first step is identifying frequency.

也就是每周你需要练几天。

This is how many days per week do I have to work out.

我不会一开始就选动作。

I don't start selecting exercises.

在确定这个人的真实情况之前——比如他们的生活方式、目标和背景——我不会去挑训练强度、心率区间这些东西。

I don't pick my zones or my heart rates or any of that stuff before I identified what is realistic with this person based on their lifestyle, goals, backgrounds, and so forth.

如果我不知道你是每周能练五天、两天、一天，还是能练二十天，我根本没法设计训练计划。

I can't do anything with my program design selection if I don't know if you can train five days a week, two days a week, one day a week, or somehow you got the ability to train twenty days in a week.

我这话一半是开玩笑，但现实中，我们的很多运动员确实一天练好几次。

I'm half joking there, but in reality, many of our athletes will train multiple times a day.

所以我们确实能安排每周十五到二十次训练。

So we actually do get to play on the 15 to 20 training sessions per week.

所以频率是第一位的。

So frequency is number one.

我带过几百号人，这里有个简单经验：

Quick rule of thumb here, just having coached hundreds of people.

不管你原本打算练几天，减掉一天，就按剩下的天数来。

Whatever your answer is, cut one day off that and go with that number.

所以如果你说能练五天，那就按四天来安排。

So if you tell me five, then program it for four.

这样就很好了。

And great.

如果第五天还能练，那就是额外的收获。

If you got the fifth day, bonus.

那天你可以专门去练二头肌、小腿或者你想练的任何部位，因为你不想出现反效果。

You can go do a whole day of bicep curls or calf raises or whatever you wanna do there because you don't want the inverse.

我刚才说的半开玩笑，但其实我是认真的。

You do not want I'm like half joking, but I'm also not joking at all.

最糟糕的情况是，你按每周四天设计计划，却总是缺掉其中一天——不管是每次都缺周一，还是总错过腿部训练日，或者总是跳过间歇训练日。

It's worse for you to have a program based on, say, four days a week, and you're consistently missing one of those days, whether that day is the same day you're always missing, Mondays are always a problem, or if it's always leg day or always interval day.

你绝对不想一直出现这种问题。

You don't want that consistent problem.

我宁可反过来处理。

I'd rather go the inverse.

所以，选一个你觉得实际可行的日子，减去一天，然后根据这个天数来安排你的训练计划。

So take whatever day you feel like is realistic, cut it by one, and then build your program based on that.

一旦我知道你每周能练几天，我就会开始挑选动作。

Once I know how many days a week you can train, then I'm gonna start selecting the exercises.

这叫动作选择。

This is called exercise choice.

这时候我们会用到之前聊过的那些变量。

And this is when we get into some of the variables we've discussed.

我们是用器械、自重、弹力带，还是骑自行车？

Are we using machines or body weight or bands or a bike?

是在室内练，还是在户外？

Are we doing indoor, outdoors?

我们会参与运动项目吗？

Are we playing sports?

我们只做有结构的锻炼吗？

Are we doing only structured exercise?

我们有没有把日常活动也融入进去？

Are we blending in physical activity?

比如说，我们现在是在做什么？

Like, are we doing here?

一旦你选好了，我首先会想：目标是什么？

And when you select that, I'm thinking about number one, what's the goal?

动作本身并不会直接带来身体的适应变化。

Exercises themselves do not determine the adaptation.

跳箱并不会让你变得更有力。

So a box jump doesn't make you more powerful.

深蹲也不会直接让你长肌肉。

A back squat doesn't make you grow muscle.

跑步也不会直接提升你的耐力。

Running doesn't improve your endurance.

动作本身并不能决定身体的适应效果。

Exercises do not determine adaptations.

你怎么做这个动作，才决定身体会如何适应。

How you execute that exercise determines the adaptation.

我见过太多人做深蹲、硬拉或者臀桥，结果说：‘我明明想练大臀部，怎么没效果？’

I can't tell you how many times people have done back squats or deadlifts or hip thrusts and then gone, ah, I was trying to grow my glutes and it didn't work.

或者我想练宽肩膀，可卧推就是不见效。

Or I'm trying to get bigger shoulders and this bench pressing isn't working.

或者推举没用，诸如此类的情况。

Or these overhead presses aren't working or fill in the blanks.

因为动作本身并不会决定适应效果。

Because the exercises don't determine the adaptation.

真正决定你是否变壮、变快、关节活动度提升或更灵活的，是你动作的规范性、活动范围、做多少组 reps，以及其他所有可以调整的因素。

Your technique, your range of motion, how many reps you're doing, all the other modifiable variables are what determine whether or not you got big or fast or better range of motion or more flexibility or whatever the case is.

你选择动作时，真正该考虑的是：你的关节状况如何？

What you do choose exercises based on are things like, what is your joint health?

你有什么样的器械可用？

What do you have access to?

对你来说什么是现实的？

What's realistic for you?

你个人不喜欢什么？

What do you personally not like?

什么动作会让你的手腕不舒服？

What hurts your wrist?

什么动作会让你的膝盖感到不适？

What makes your knee angry?

我们想锻炼哪些肌肉？

What muscles are we trying to target?

我们该保持什么样的活动范围？

What range of motion do we wanna be in?

选择动作时，我们应该考虑的是这些因素，而不是单纯追求结果。

Those are the types of things we should consider when we're choosing our exercises, not the outcome per se.

我得承认，确实有些动作对某些目标效果不好，但对其他目标却特别有效。

I will undercut myself here by saying there are some exercises that are generally not good for some adaptations and are generally much better for others.

举几个简单的例子。

Some easy examples.

硬拉对提升速度可能没什么帮助。

Deadlifts are probably not very good for speed.

你当然能做，但更容易撞到小腿或膝盖，而不是练出速度。

You can technically do them, but you're more likely to bang your shin or hit your knee than you are to get fast with them.

所以从提升速度的角度来看，硬拉并不是个好选择。

So it's just not a great exercise selection for speed.

但它对增肌、腰部健康，还有其他很多方面可能都挺合适。

But it might be fine for hypertrophy, low back health, and a million other things.

我们也可以反过来想。

We could play the inverse game.

划船机或者滑雪机对很多目标都很棒，但可能并不是增肌的最佳选择。

Getting on a rower or a ski are probably awesome for many things, but maybe not the best thing ever for hypertrophy.

这样看，事情就更有层次了。

So you can have a little bit more nuance with this.

但我现在最想强调的是这一点。

But what I want to express right now is this top overall point.

别一进健身房就说：我想练大某块肌肉，所以非得做这个动作不可。

I don't want you going to the gym and saying, Oh, I'm trying to grow X muscle.

因为这种想法根本站不住脚。

Therefore I have to use this exercise.

这事儿本质上就不成立。

Because it's just fundamentally not true.

希望这点能帮你更清楚地理解该怎么选动作。

So hopefully that helps you understand a little bit more about exercise selection.

不过，当你这么做的时候，一定要特别注意我们说的‘平衡’问题。

When you do that though, you do wanna pay close attention to what we'll call balance.

在之前《Perform》的一期节目里，我们详细聊过左右不对称和力量失衡的问题，链接会在节目笔记里。

Now in a previous episode of Perform, which we'll link to in the show notes, we talked at length about asymmetries and imbalances.

那里有更详细的说明，你可以去看看。

And so you can you can see all the details there.

但现阶段，你只要确保自己的训练动作选择不会让你陷入不利状态就行。

But just for now, just make sure your exercise selection isn't putting you in a bad spot.

比如，你只选上半身推的动作，像卧推，却完全不练拉的动作，像划船。

So this could look something like only choosing exercises that are upper body pressing movements like a bench press, and no pulling movements like a row.

这种选动作的方式本身，就是一个很容易犯的错误。

So that itself can be a mistake that can happen with just selecting your exercises.

明白吗？

Okay?

更多细节可以去看那一期节目。

See that other episode for more detail.

接下来是训练顺序，顾名思义，就是动作的先后安排。

After that, it's called exercise order, which is as simple as it sounds.

你先做哪个，再做哪个，第三、第四、第五个分别是什么？

Which one do you do first, second, third, fourth, and fifth?

关于训练顺序，我们最常被问到的问题是：如果同一天既要练有氧又要练力量，该先做哪个？

Probably the most common question we got related to exercise order is, if I'm doing cardio and weights in the same day, which do I do first?

答案是，两个顺序都可以。

The answer is you can do either one.

先做对你来说更重要的那一个。

Do what is most important to you first.

如果你主要是为了确保完成有氧运动，那就先做有氧。

If you're primarily there because you wanna make sure you get your cardio in, do it first.

然后再去举铁，这样很好。

And then you try to get a lift afterwards, great.

如果你的目标是增肌力量，却先做有氧，结果腿都累了，再想练腿发力，那你就违背了自己的目标。

If you're there to try to get strong and you're doing your cardio first and then your legs are tired, then you're trying to get strong in your legs, well, then you've undercut your own goals.

我们之前也说过，变强需要什么，累了的时候，技能很难练好。

And since we discussed earlier what it takes to get stronger, skill, hard to develop skill when you're tired.

这些细节你得留心。

You wanna pay attention to things like that.

你的主要目标是什么？

What is my primary goal?

我最关心的是什么？

What am I most concerned with?

一般来讲，先做最重要的那部分。

General rule of thumb is do that first.

但你是不是想先练大肌群？

But you wanna do your big muscles first?

明白了。

Cool.

小肌群留到后面练？

Smaller muscles later?

好的。

All right.

有些人会用一种叫预疲劳或预耗尽的方法，比如在做拉的动作之前先练肱二头肌，让它们先累起来，这样在拉的时候就能更专注地刺激上背部。

You like to use what some people call pre fatigue or pre exhaustion, which is maybe you'll do a bunch of biceps work before you do your pulling exercises to fatigue your biceps so you can really train your upper back when you're a pulling moment.

嗯。

Okay.

这样可行。

That works.

如果你想要先让大腿前侧肌肉疲劳，可以在深蹲前做一大堆腿伸展。

You can do a bunch of leg extensions prior to squatting if you're trying to pre fatigue your quads.

这方面的研究很多。

Plenty of research on that.

几十年来，健身圈里一直有人这么练。

Plenty of people have been doing it in the field for decades.

所以实际经验已经证明了这种方法有效。

So we have practical evidence that it works.

教练们的实践经验也支持这一点。

You have coaching evidence that works.

科学证据也同样表明它有效。

You have scientific evidence that works.

当然，你也可以持相反的观点。

Or you could say the opposite.

我不是为了单独锻炼大腿肌肉。

I'm not trying to isolate my quads.

我只是想变得更强，或者达成其他目标。

I'm trying to just get stronger, or I'm trying to get some other outcome.

所以你应该先做复合动作，把孤立训练放在最后。

And therefore, you would focus on the big movement first and do the isolation work at the end.

这些方法都是可行的。

All of these are possible.

希望你能明白，这些并不是死板的规则，而是根据你的具体情况、细节和目标来选择的方案。

So hopefully, what you're seeing here is these are not so much as hard and fast rules as they are options that depend on your context, nuance, and goals.

那我们每周练几天？

So how many days a week are we working?

我们选哪些动作？

What exercises are we picking?

这些动作的顺序怎么安排？

What order are we doing doing them in?

然后我们确定训练强度。

And then we pick what's called the intensity.

在健身房里，这通常指的是你单次最大重量的百分比，或者最大努力程度的百分比。

In the gym, this is typically defined as what percentage of your one repetition max, or what percentage of your maximal effort.

如果你在跑道上，这可能表现为最大速度的百分比、心率储备的百分比，或者VO2最大值的百分比。

If you're on the track, this might be represented as your percentage of your max speed, could be percentage of your heart rate reserve, or your VO2 max.

这只是用来衡量训练负荷或强度的一种方式。

It's just some way of trying to determine load or intensity.

在这个情境下，你到底有多拼命？

How hard are you working in that context?

所以我再强调一遍，具体怎么定，要看你关注的是什么，可能会有些不同。

So I'll reiterate, depending on what you're looking at, this could look a little bit different.

但我现在就定下来，因为接下来咱们得实际想想怎么操作。

But I'll pick it at this stage because now just think about this practically.

我知道自己每周练几天。

I know how many days a week I'm doing my work.

我知道自己要做哪些动作。

I know what exercises I'm doing.

我知道这些动作的顺序该怎么安排。

I know what order I'm gonna do them in.

现在我可以判断了，这个动作会特别吃力。

And now I can start to go, okay, this one's gonna be really hard.

接下来这个动作我就放轻一点。

And then I'm gonna go a little bit lighter on this one.

这个动作相对轻松一点，其他的也一样。

This one will be a little bit easier and so forth.

接下来，你可以确定训练量。

After that, then you can pick what's called your volume.

因为你的强度本身就会决定训练量。

Because your intensity will determine your volume anyways.

如果周三打算全力冲刺，跑步拼到极限，那当天你肯定没法做最大量的训练，毕竟体力跟不上。

If you want Wednesdays to be a max out day and you're on the track running as hard as you can, well, you probably can't do your highest volume that day either because you're going to be tired.

所以我说负荷强度决定训练量，就是这个意思。

So that's what when I say the the intensity of the load will determine the volume, that's why.

如果你打算用超过90%的最大重量训练，那每组肯定做不了12次。

If you wanna be lifting at 90 plus percent of your max, you're not gonna be doing 12 repetitions per set.

训练量很大程度上其实是由负荷决定的，所以这些数字填起来就很简单了。

So volume is in large part determined by load anyways, which makes these numbers easy to fill in.

搞定了这个，接下来就要选休息时间了。

You've got that down, then you're gonna select what's called your rest intervals.

也就是每组之间的间隔时间。

So this is the time you're taking in between.

你打算做一对一的间歇训练吗？

Are you doing a one to one track workout?

比如跑800米，用时三分钟，那你就休息三分钟。

We're gonna run 800 meters, take that time, say it takes you three minutes to do that 800 meters, and then you're gonna rest for three minutes.

然后重复四到五组。

And then you're gonna do four or five of those.

这会是一次很艰苦的训练。

It'd be a tough workout.

但如果你在找一个不错的训练方式，这绝对是个好选择。

But a great one if you're looking for a workout to do, by the way.

随便问问任何跑步、骑车或游泳的人，他们都会做一英里重复跑，或者他们项目里对应的其他距离。

Just ask any runner, cyclist, or swimmer, you know, one mile repeats or whatever the distance is in their sport.

这活儿特别折磨人，但效果真的没得说，对吧？

It's a brutal thing to do, but it's super effective, right?

很好。

Great.

太棒了。

That's awesome.

如果你想调整一下，缩短或延长休息时间，那你就是在用强度换容量，或者反过来。

If you wanna do something different and you go shorter rest intervals or longer rest intervals, what you're trading off is volume for intensity.

这就是你要玩的平衡游戏。

That's the game you're playing.

休息时间越短，疲劳积累就越多，你能完成的训练量就越少，或者训练强度就越难维持。

The shorter your rest always, the more fatigue accumulation, the less work you can do, or the harder you can do it in.

总得二选一。

One of the two.

休息时间越长，情况就正好相反。

The longer you rest, the opposite occurs.

但这并不一定就更好。

Doesn't always mean it's better.

举个简单的例子，比如摔跤这项运动，比赛中的工作与休息比例通常是1比1，甚至更短，那你就该练三十秒高强度，接着休息十五到二十秒，因为你比赛时根本不可能有整整一分钟、两分钟甚至三分钟的恢复时间。

Easy examples here would be if you're in a sport like wrestling, and you know the work to rest ratio in your sport is oftentimes one to one or shorter, then you might wanna practice thirty seconds of hard work with fifteen or twenty seconds of recovery because you're never gonna get a minute or two or three during your individual round or individual periods on the match in the match rather.

意思你应该明白了。

You get the point.

不同的运动项目和具体目标，决定了最适合的工作与休息比例。

So some sports and specific goals will determine the work to rest ratio.

如果你只是想减脂，那随便你怎么安排都行。

If you're thinking about this just from the context of fat loss, hey, do whatever when you want.

力量训练、长寿，想什么时候练就什么时候练。

Strength, longevity, do whatever when you want.

我可能会把这几种方式结合起来做。

I would probably just do a combination of all them.

不同的训练目标各有侧重，但到了高水平之后，差别就非常具体了。

There are different attributes, but they tend to be very specific past this kind of high level.

至于休息时间，通常不用太操心。

The rest intervals, though, tend to take care of themselves.

依我看来，最不该做的就是提前预设各种问题。

The last thing you wanna do, in my particular opinion here, is then try to predict problems.

等你把整个训练计划定下来之后，再回头看看，想想看：

So once you've got this entire program down, then look at it and go, alright.

哪里可能会出问题？

Where are we gonna run into issues?

也许我对训练量的要求太不切实际了。

Maybe I'm being just unrealistic about my volume.

也许我安排的高强度训练太多了。

Maybe I've got too many hard workouts.

我可能能坚持三四周，但要是动力下降了，这事儿可能比我想象的还难。

Boy, I might hold on for three or four weeks, but if my motivation wanes, this might be harder than I think.

也许我一天安排的训练动作太多了。

Maybe I've got too many exercises in a day.

我一周的下肢训练日太多了。

I've got too many lower body days.

不管问题出在哪里，你都得想想你或者你的客户实际情况，明白吗？迟早会出问题的。

I've got whatever the issue is, just think through the realistic scenario of your client or yourself and go, you're gonna run into problems.

对吧？

Right?

最可能出现问题的地方是哪儿？

What's the most likely place?

趁早解决，别等练了三四周才回头补救。

And then fix it right now before you get three or four weeks in.

对吧？

Right?

所以你可能心里想：天啊，我真的超讨厌这些骨盆底肌矫正训练。

So maybe you're like, God, I just I really hate these pelvic floor corrective exercises.

但你知道你得做，因为每次你不做，腹股沟或者背部就会疼。

But you know you do them because every time you don't, you hurt your groin or your back.

好吧。

All right.

现在就去解决这个问题。

Go fix the problem now.

你怎么设计训练计划，才能更贴合你的实际情况，别等到三四周后才发现自己坚持不下去，再过五周又受伤了？

How do you engineer the program so it's more realistic for you, so you just don't get three or four weeks in and realize you quit, and then five weeks after that, you get hurt?

这就是我设计训练计划的方式。

So that's how I build programs.

希望这对你有帮助，不管你是在为自己安排训练，还是只是喜欢这些内容。

Hopefully that helps you, whether you're putting these together for yourself or you just kind of like the stuff.

但到目前为止，我们已经探讨了如何为长寿和健康设计训练方式。

But we've at this point now tackled how we think about training for longevity and health.

关于减脂、增肌和力量训练的一些具体细节。

Some of the specific details about training for fat loss versus strength versus muscle growth.

然后我把这些都叠加在如何为个人定制训练计划的基础上，接下来我们要讨论的就是我称之为‘功能性’的部分。

And then I layer that all on top of just how we build programs for people, which leaves us with our next question we're gonna go into, which is what I'm just gonna call functional.

我收到了很多关于这个问题的提问，比如：我该怎么培养功能性力量？

And I got a lot of questions about this, like how do I build functional strength?

我不在乎健身房里的重量，我只想活得更实用、更灵活。

I don't care about the weight room, but I wanna be functional.

我该怎么提升功能性柔韧性？

How do I build functional mobility?

我该怎么改善自己的动作技能？

How do I improve my movement skill?

所以我们接下来要解决的，就是如何打造功能性肌肉、功能性力量和功能性表现。

And so that's what we're gonna tackle next is building functional muscle and functional strength and functional performance.

本期节目由LMNT赞助。

Today's episode is sponsored by LMNT.

LMNT是一种电解质饮料，钠、钾和镁的比例刚刚好，而且不含糖。

LMNT is an electrolyte drink that has an ideal electrolyte ratio of sodium, potassium, and magnesium, but no sugar.

补水对身体和大脑的表现都至关重要。

Hydration is critical to performance, both physical and mental.

大量研究显示，哪怕只是轻微脱水，比如体重下降1%，也会让体能和脑力表现下滑。

And countless studies have shown that even a slight degree of dehydration, even as small as one percent, can lead to decreases in physical output and mental performance.

我们还知道，电解质对有效补水非常关键，这一点我早就反复强调过了。

We also know that electrolytes are critical to proper hydration, which I've been harping on for years.

但光靠喝水来补水是不够的，特别是你大量出汗的时候。

But you can do that, proper hydration, by only drinking water, especially if you sweat a lot.

你得摄入适量且比例恰当的电解质，这就是我特别推荐LMNT的原因。

You need to get the right amount of electrolytes in the right ratios, and that's why I'm a huge fan of LMNT.

事实上，很多人可能还记得，差不多六年前，我就在我的YouTube补水系列里介绍过LMNT。

In fact, many of you might remember that I featured LMNT in my YouTube series on hydration nearly six years ago.

我之所以在这些视频里推荐LMNT，是因为它含有1000毫克钠、200毫克钾和60毫克镁，这种配比在市场上独一无二。

I featured LMNT in these videos because they're blend of a thousand milligrams of sodium, two hundred milligrams of potassium, and sixty milligrams of magnesium really is unique and different than any other electrolyte on the market.

而且它有扎实的科学依据。

And it has great scientific support.

我几乎每天都会用，尤其是高温下高强度训练、大量出汗的时候。

I use Element on nearly a daily basis, especially when I'm doing really hard training in the heat and I'm sweating a lot.

如果你想试试，可以去 drinklmnt.com/perform，购买任何一款LMNT电解质饮品，就能免费获得一份试用装。

If you'd like to try Element, you can go to drinklmnt.com/perform to claim a free LMNT sample pack with the purchase of any LMNT drink mix.

再次提醒，去 drinklmnt.com/perform 领取免费试用装。

Again, that's drinklmnt.com/perform to claim a free sample pack.

如果你在二十年前就从事这一行，那时候‘功能’这个词肯定会引发巨大争议。

Now, for any of you who are in the field twenty or more years ago, the term function would have caused all the controversy.

那段时间，这个问题争论了很久。

It was a big issue for a long time.

不过现在，大家基本都已经不再纠结了。

But for the most part, we've gotten past that.

我说这话是带着感激的呼吸，因为那确实让人挺头疼的。

I say that with thankful breath because it was quite frustrating.

‘功能’这个词本身其实没什么实际意义。

The term function doesn't really mean a lot.

我明白你这么说的意思。

I understand what you're saying with it.

我觉得我能帮你理清这个思路。

I think I can help you get there.

但光靠这个词本身，我们真得好好聊聊语言的问题。

But in and of itself, we have to really have a conversation about language.

如果我要较真的话，我会说：那你告诉我，有什么运动是没功能的？

If I wanted to be pedantic, I would say something like, Well, tell me an exercise that doesn't have a function.

你根本答不上来。

And you wouldn't be able to answer it.

因为所有动作都有它的作用。

Because everything has a function.

所以，我觉得当人们问这个问题时，真正想表达的是：我不想只是去健身房为了练肌肉而练肌肉。

And so really, I think what people are trying to say when they ask this question is something like, I don't want to just go to the gym and build muscle for the sake of muscle.

我不希望在某个特定方面变得强壮，却对我的日常生活毫无帮助。

I don't want to be strong in some specific area that doesn't transfer to my life.

我完全理解。

Totally get it.

其实，大部分时候我也这么想。

I actually feel the same way for the most part.

所以我们说的‘功能性’，其实就是问：我做的这件事有没有明确的目的？

So really what we say with function is, am I doing something with a specific purpose?

举个例子，如果你是个职业棒球投手，那么做一些细微的前臂旋转训练，就非常有实际意义。

And so I could argue, if you are a Major League Baseball player and you're a pitcher, then doing some really small forearm rotational exercise is highly functional.

就连二头肌弯举也是有功能的。

Hell, a biceps curl is functional.

它对肘关节的健康至关重要。

It's incredibly important to elbow integrity.

如果你只是想减点体重或者保持健康，那同样的动作对你来说可能没什么实际意义。

If you're a person who's just simply trying to lose some weight or stay healthy, then I would say that same exact exercise is probably not very functional for you.

这根本不是你最该花时间去做的事。

It's just not the most important thing you can be doing.

所以当我们讨论功能性时，我第一个判断标准是：这个动作有没有帮你实现目标？

So when we think about function, my first heuristic or rubric, I should say, is, is it serving what we're trying to accomplish?

这其实也回溯到我们之前谈运动选择时说过的内容。

And that actually goes back to earlier in our answers in exercise selection.

我们到底想从这个动作里得到什么？

What are we trying to get out of it?

有没有更好的动作能达到这个效果？

And is that the best exercise for that outcome?

另一个看待功能性的角度是动作的质量。

Another way we want to think about function is movement quality.

这里面隐含的意思是，我希望通过训练让自己更灵活、更有力量，也更不容易受伤。

And so kind of baked in here is the idea of going, well, I want this to result in me feeling more athletic, feeling more capable, and less likely to be injured.

所以我通常评估动作质量时，其实不是只看一个方面，而是综合四个因素。

So the way that I will typically judge movement quality is one of fourth oh, it's a combination of four things rather.

第一个是关节的活动范围。

The first is range of motion.

大多数关节都应该在尽可能大的范围内进行训练。

Most joints should be trained through most range of motion.

不过每个人、每个关节的活动范围都不一样。

Now, every person has a different range of motion, and every joint has a different range of motion.

比如说肩膀，它的活动能力非常多样。

In fact, if you were to look at something like the shoulder, it has the ability to do all kinds of things.

它可以内收和外展。

It can invert and evert.

也可以内旋和外旋。

It can internally and externally rotate.

还能做屈曲动作。

It can flex.

它还能伸展。

It can extend.

它能做的动作可多了。

It can do all kinds of things.

你的膝盖主要就是弯曲和伸直。

Well, your knee basically flexes and extends.

它能稍微内旋和外旋，但幅度非常小。

It can do a little bit of internal external rotation, but a very small amount.

至于膝盖，它不会内翻或外翻，而是会内翻或外翻——如果你懂这些术语的话。

And then it doesn't like to go into in the case of the knee, it's not inverted or evert, it's varus or valgus, if you know that type of thing.

但你应该明白我的意思了。

But you get the point.

有些关节活动范围很大，有些则非常受限。

Some joints have a lot of degrees of freedom and some are extremely restricted.

比如脊柱，特别是脖子那部分的颈椎，本来就是设计成非常灵活的。

In fact, if you look at the spine directly, the cervical spine, the top by your neck, is meant to be really mobile.

它本来就应该能让你的脖子左右转动、上下活动，还能做出一些奇怪的角度。

It's supposed to be able to turn your neck left and right and up and down and add weird angles.

再往下是胸椎，也就是中间那段，主要负责左右旋转，也能稍微弯曲和伸展，但幅度没那么大。

And then the one below that, your thoracic, so the kind of the middle chunk is supposed to rotate left and right and do a little flexion and extension, but not as much.

而腰椎的活动范围本来就是最小的。

And then your lumbar spine has the least range of motion on purpose.

它的作用是保持稳定。

It's meant to be stable.

本来就不该频繁旋转。

It's not supposed to be rotating a bunch.

所以一旦某个部位失去控制或活动能力，就容易出问题或受伤。

So when we lose control or capacity in one of those areas, we start running into problems or injuries.

所以我们说‘功能’的时候，也可以从这个角度来理解。

So when we say function, that's another way to think about this.

这个关节是不是在做它该做的动作范围？

Is the joint going through an appropriate range of motion that it's supposed to be?

如果你的胸椎特别僵硬、缺乏灵活性，那就不够功能化。

If your thoracic spine is really immobile or lacks flexibility, then that's not very functional.

如果你的膝盖不能完全伸直或弯曲，那也不够功能化。

If your knee can't extend or flex the whole way, not functional.

然后我们一个个关节过一遍，想想它们的情况。

And then we just go through all the joints and think about them.

它们有没有完成该有的活动范围？

Are they going through the right function?

让一个动作更功能化，并不意味着要动用更多身体部位。

And so making an exercise more functional doesn't mean it has more body parts.

也不意味着动作看起来更像某项运动。

It doesn't mean it looks more like a sport.

更不意味着它要看起来和你的主要活动一模一样。

It doesn't mean that it looks more like your primary activity.

所以你做深蹲的时候，根本不需要手里拿着一个橄榄球，才算更功能化。

So you don't have to have a football in your hand while you're doing your squats to make it more functional.

这跟它一点关系都没有。

That has nothing to do with it.

这就是为什么即使你是游泳运动员，也会做杠铃硬拉这样的动作。

And this is actually why you will do something like a trap bar deadlift even if you're a swimmer.

你可能会觉得，这怎么可能有帮助呢？因为我根本不像在游泳。

And you might look at that and go, well, there's no way that's transferring because I don't look like I'm swimming.

但它确实有帮助，关键在于目的是什么？

Well, is transferring because what's the point?

如果你想增强背部力量，那这就是原因。

If you're trying to get a stronger back, then there you go.

如果你想提升向地面施力的能力，那这也是原因。

If you're trying to get better at putting force into the ground, there you go.

如果你想强化背部和肩部，理由多得是，它完全可能很有功能性。

If you're trying to get better at strengthening your back shoulder, like there's a million reasons why it could be functional.

同样，你也可以有无数理由说，我们想提升的是另一种能力。

And there's a million reasons why you could say, we're trying to get a different attribute.

所以，这个降杠硬拉对这位游泳运动员的这个目标并没有起到作用。

Therefore, that drop bar deadlift is not functioning for this attribute in this swimmer.

希望我说清楚了。

I hope that made sense.

关键不在于动作本身——我们刚才已经聊过这个了，而在于你到底想通过它达成什么效果。

So it's not the exercise per se, which is a thing we went a few minutes ago on about, but it is what's the outcome we're trying to get to?

所以，活动范围是我们主要考虑的因素之一。

So range of motion is a primary way we're considering.

那个动作完成得标准吗？

Was that movement quality done well?

首先得看，这个动作是不是完成了它该有的活动范围。

Well, the first thing is, is it going through the range of motion that that exercise is intended to go through?

有些动作是故意限制范围的。

Some are intentionally restricted.

有些动作则是故意打开范围的。

Some are intentionally open.

我们接下来要关注的是稳定性。

The second thing we're trying to pay attention to is stability.

也就是说，该动的关节是不是动了，不该动的是不是稳住了？

So are the joints moving when they're supposed to move and then not moving when they're not supposed to move?

就这么简单。

It's as simple as that.

第三个是对称性。

The third is symmetrical.

这个我们之前好几期已经详细聊过了。

Again, we discussed this at length several episodes ago.

但对称不是说左右、上下必须完全一样，而是在合理的范围内保持平衡。

But symmetrical doesn't mean perfect on the same side, left and right, up and down, but within some realistic benchmarks of symmetry.

第四个就是觉知。

Our fourth one then is simply awareness.

我的意思是，动作是不是在正确地执行它该完成的功能？

And what I mean by that is, is it doing what it's supposed to be doing?

你有没有注意到，你的一个手肘抬得老高，另一个却垂得老低？

Do you are you even aware that your elbow's way up high and the other one's way down low?

跑步的时候，你有没有意识到自己正在这样动？

Are you aware that this is happening when you run?

打网球挥拍的时候，你有没有看清自己看起来是什么样子？

Are you aware this is what you look like when you're swinging the racket?

如果你的动作范围到位、对称性良好、关节稳定，而且动得正是你想要的方式，那在我看来，这就是高质量的动作。

If you are going through proper range of motion, if you have the appropriate symmetry, if it is stable and you're moving how you want to move, then to me, that's a high quality movement.

高质量的动作，才是最有功能性的动作。

A high quality movement then is the most functional thing you can do.

我没法给你具体的例子，因为人类的动作方式多到数不清。

So it's impossible for me to give you specific examples because there's unlimited amounts of human movement.

我们要避免一种想法，就是认为人类只有三四种或五种固定的动法。

What we want to be avoiding are ideas that humans have only three or four or five ways to move.

而且你必须时刻保持那些完美的姿势。

And that you always have to be in these perfect positions.

我根本不是这个意思。

That's not what I'm saying at all.

我说的完美，是根据你具体想做什么来定的。

I'm saying perfect is defined on what you're trying to do.

就这么简单。

Simple as that.

对吧？

Right?

如果你因为不同的目标或需求，需要摆出不一样的姿势，那这就是完美的。

If you're trying to be in a different position because of a different output or different demand, then you're doing it perfect.

如果你本就不该摆那个姿势，那我们就可以聊聊，你这儿确实站错位置了。

If you're not trying to be in that position, then maybe we have a conversation about, hey, you're in the wrong spot here.

不过在这儿，我想再讲一个相关的问题，因为很多人问到了拉伸和柔韧性。

Now, within this, I wanna cover kind of a sub question because another one came up a lot here regarding stretching and flexibility.

我其实已经提过这一点了，但最近刚好也有一项新的元分析发表了，正好可以参考。

And I've kind of answered this already, but there was actually a meta analysis just published recently as well on this topic.

但力量训练对提升关节活动范围的效果特别好。

But heavy strength training is remarkably good at improving range of motion.

如果你喜欢静态拉伸，那也没问题。

You can static stretch if you'd like, that's fine too.

但在我看来，全程大范围的力量训练才是最有效的。

But for my money, full range of motion strength training nails it.

最近还有一项叫‘拉长阶段部分动作’的技术，研究越来越多。

There's also a lot of research and growing steam on something called Lengthened Partials.

这是一种力量训练方法，重点放在最大活动范围上完成动作。

This is a strength training tactic in which you're emphasizing lifting at the fullest range of motion.

最新研究显示，这种方法不仅效果相当，甚至可能更有利于肌肉生长。

The recent research indicates not only is it as effective, but it's even potentially superior for stimulating muscle growth.

我们早就知道，在拉伸状态下承受大负荷，对提升柔韧性和活动范围特别有效。

Now we've known for quite some time that heavy load over the stretched position is great for, like I just said, flexibility and range of motion.

既然现在发现它在提升柔韧性方面至少不输，甚至更好，这就进一步印证了我一直以来的观点。

But given now that it is equal, if not even superior for flexibility, further highlights what I've been saying for a long time now.

所以一般来说，你应该尽量让关节在大范围内活动。

And that is by default, you wanna be trying to train your joints over a large range of motion.

因为这样不仅能增长肌肉、增强力量，还能改善结缔组织健康和关节活动度。

Because now you're gonna get muscle growth, muscle strength, connective tissue health, and range of motion.

为了确保我们理解一致，我说的‘全程和部分动作’，举个例子你就明白了。

Just to make sure we're on the same page, when I say length and partial, I'll give you an example.

在增肌或健美圈里，很多人做动作时都不把关节完全伸展开。

It's very common in the hypertrophy or physique world to not extend all the way in your joints when you lift.

我举个例子吧。

I'll just give you an example.

比如你做哑铃推举的时候。

Say you're doing an overhead press with a dumbbell.

你把哑铃举到头顶上方，

Maybe you lift that dumbbell all the up in the air.

但在手臂和肩膀完全锁死之前，你稍微停一下，然后就慢慢放下来。

And right before you lock your arms and shoulder out entirely, you kinda stop and then you come back down.

所以这些属于部分幅度训练，因为你没有在顶部完全锁死关节。

So these are partial range of motion because you're not locking out at the top.

至于你是否选择在顶部锁死，那是另一个话题了。

Now, whether you choose to lock out at the top, separate conversation.

但我们这里讨论的，不是这部分动作幅度。

But what we're saying out here is not that part of the range of motion.

相反，当你放下重量时，要确保彻底降到最低点，保持良好姿势，这样能让肩膀和三头肌得到最大程度的拉伸。

The opposite, which is when you're lowering it down, making sure you come all the way down to the very, very, very, very bottom while you're still in good position because that puts your shoulder and triceps on the largest stretch.

在肌肉被拉长的同时施加负荷，然后再收缩发力。

So you're loading it heavy while it's being stretched, and then you're contracting.

这才是真正关键的动作幅度。

That's the part of the range of motion that matters.

不是顶端或锁死的那一下，而是它的反向部分。

So not the end or locking out, but the inverse portion of it.

就是让肌肉充分拉伸，然后在那儿引发收缩。

It's being really stretched and causing contraction over there.

所以，拉长式部分动作就是重点放在那个拉伸阶段，至于顶部那部分，你怎么做都行。

So a lengthened partial is when you emphasize that range of the motion and then almost kind of do whatever you want towards the top end.

只做到一半就行。

Only go halfway.

这就是‘拉长式部分动作’里‘部分’的意思。

That's the partial part of the lengthened partial.

这样没问题。

And that's fine.

而且，这么做照样能有效刺激肌肉生长。

And again, plenty of muscle growth that happens with that.

只要方法得当，你的活动范围会明显提升。

If you do that appropriately, the range of motion will jump off the charts.

如果你不喜欢举重，或者因为某些原因不适合做，那也没关系——这周其实有两篇论文专门讨论了静态拉伸对心率变异性、情绪和焦虑的心理益处。

If you don't like lifting weights or you can't or for whatever other reason that's not on the table, There was actually two papers published this week on the psychological benefits with things like HRV, mood, and anxiety with static stretching.

这一点非常明确。

It's very clear.