每天30个俯卧撑，你的身体会发生什么
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So 30 push-ups a day to some people might sound almost too small to make any real difference, | 所以每天对一些人做30次俯卧撑 听起来可能太小了 无法真正改变 |
| 0:05 | but there's a reason this one humble movement has quietly become one of the most studied | 但是这个卑微的动作 悄悄地变成了最受研究的 |
| 0:11 | predictors of how long and how well a person is going to live. | 预测一个人的寿命和生活状况 |
| 0:16 | It costs you nothing. | 你一无所有 |
| 0:17 | It takes | 这需要 |
| 0:17 | about two minutes a day and it can be done in the corner of your bedroom without a single piece of | 一天两分钟左右 可以在你卧室的角落里完成 |
| 0:30 | to your blood vessels, your metabolism, your cells. | 你的血管,你的代谢,你的细胞。 |
| 0:33 | So in this video, I'm going to walk you | 所以在这段视频里,我要陪你走 |
| 0:35 | through the seven specific things that happen when you do this every single day. | 每天做这七件具体的事 |
| 0:40 | And I mean, | 我是说, |
展开字幕全文（305 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So 30 push-ups a day to some people might sound almost too small to make any real difference, | 所以每天对一些人做30次俯卧撑 听起来可能太小了 无法真正改变 |
| 2 | but there's a reason this one humble movement has quietly become one of the most studied | 但是这个卑微的动作 悄悄地变成了最受研究的 |
| 3 | predictors of how long and how well a person is going to live. | 预测一个人的寿命和生活状况 |
| 4 | It costs you nothing. | 你一无所有 |
| 5 | It takes | 这需要 |
| 6 | about two minutes a day and it can be done in the corner of your bedroom without a single piece of | 一天两分钟左右 可以在你卧室的角落里完成 |
| 7 | to your blood vessels, your metabolism, your cells. | 你的血管,你的代谢,你的细胞。 |
| 8 | So in this video, I'm going to walk you | 所以在这段视频里,我要陪你走 |
| 9 | through the seven specific things that happen when you do this every single day. | 每天做这七件具体的事 |
| 10 | And I mean, | 我是说, |
| 11 | every single day and every single one of them works by affecting your physiology | 每一天,每一次都影响你的生理 |
| 12 | at the very lowest level, the level where disease is either prevented or allowed to take hold. | 在最低水平上,疾病要么被预防,要么被允许生存。 |
| 13 | And if you stay with me until the end of this video, I'll also explain exactly how to approach | 如果你和我在一起直到这段视频结束 我也会解释如何接近 |
| 14 | this movement if you can't yet do a full push-up, because there are several ways to modify it and | 这个动作,如果你还不能做一个完全的推进, 因为有几种方法来修改它和 |
| 15 | still get the vast majority of the benefits. | 仍然得到绝大多数的好处。 |
| 16 | So wherever you're starting from, whether you're 20 | 所以无论你从哪里开始, 无论你20岁 |
| 17 | or 50 or even 80, this video really does apply to you. | 或50甚至80, 这段视频真的适用于你。 |
| 18 | Now, before we get into the specifics here, | 现在,在我们进入这里的细节之前, |
| 19 | it's worth pausing on why this sort of thing even matters, because the answer really is about how | 值得怀疑 为什么这种事情甚至重要 因为答案其实是 |
| 20 | we've drifted from the life our bodies were built for. | 我们从我们的身体中漂移出来 |
| 21 | So think about how our ancestors lived | 想想我们的祖先是怎么生活的 |
| 22 | a few hundred years ago, or think about your great grandparents, how they would have lived. | 几百年前 或者想想你的曾祖父母 他们本该如何生活 |
| 23 | They would have been lifting and carrying and hauling things and pushing and dragging heavy | 他们会抬起 抬起东西 推着拖着重物 |
| 24 | things for most of their waking hours. | 大部分时间都是这样 |
| 25 | Their muscles were literally under constant load | 他们的肌肉在不停的负荷下 |
| 26 | throughout the day, simply as a condition of staying alive. | 整个白天,只是 作为生存的条件。 |
| 27 | But the modern world has quietly | 但现代世界却悄悄地 |
| 28 | erased almost all of that. | 几乎都抹掉了。 |
| 29 | We do not need to lift anything to survive anymore. | 我们不需要抬起任何东西来生存。 |
| 30 | We sit down | 我们坐下 |
| 31 | to work like I am now. | 像我一样工作 |
| 32 | We sit to travel. | 我们坐着旅行。 |
| 33 | We sit to relax. | 我们坐着放松 |
| 34 | And a body can now go through an entire | 一个尸体现在可以穿过整个 |
| 35 | day, barely challenging a single muscle. | 一天,勉强挑战单一的肌肉。 |
| 36 | But our physiology hasn't changed to match that. | 但我们的生理学并没有改变,以与之相匹配. |
| 37 | It still expects that daily load. | 它仍然期望每天的负载。 |
| 38 | And when it doesn't get it, things begin to break down. | 而当它得不到它, 事情开始崩溃。 |
| 39 | So 30 push-ups a day is, in a very real way, giving your body back a small piece | 所以每天30次俯卧撑 以非常真实的方式 把你的身体还回来 |
| 40 | of that demand it was designed to thrive under. | 在这种需求中,它被设计成在其中蓬勃发展。 |
| 41 | So the first one is that you start building the | 所以第一个是你开始建造 |
| 42 | muscle that actually keeps you independent later on in life. | 肌肉可以让你在后世保持独立 |
| 43 | So every time you lower yourself | 所以每次你低调的时候 |
| 44 | and then push back up, you are loading your chest, your pecs, your shoulders, your triceps, | 然后往后推,你正在装填 你的胸,你的胸肌,你的肩膀,你的三胞胎, |
| 45 | and your core as well, all at the same time. | 和你的核心,所有同时。 |
| 46 | Each repetition creates a small amount of | 每次重复都会产生少量 |
| 47 | mechanical stress inside those muscle fibers. | 肌肉纤维里面的机械压力 |
| 48 | And that stress is actually the trigger for | 压力其实是引发 |
| 49 | everything else that follows. | 接下来的一切 |
| 50 | When you load a muscle like that, it switches on a pathway | 当你装上这样的肌肉, 它开关在路径上 |
| 51 | inside the cell called mTOR. | 在牢房里叫MTOR |
| 52 | And the simplest way to think about mTOR is as a master switch | 而最简单的思考MTOR的方法是作为主开关 |
| 53 | for building muscle. | 用来建立肌肉。 |
| 54 | Once it's flipped on, it tells that cell to start a process called | 一旦它被翻开, 它告诉细胞开始一个叫做 |
| 55 | muscle protein synthesis, which is just the body laying down new protein to repair and rebuild | 肌肉蛋白质合成,只是身体 下新蛋白质来修复和重建 |
| 56 | those fibers a little bit stronger and a little bit bigger than they were before. | 这些纤维比以前强一些,大一点。 |
| 57 | So if you do | 所以,如果你这样做 |
| 58 | that day after day, then two things happen together. | 日复一日,两件事一起发生 |
| 59 | The muscle itself grows and your | 肌肉本身会增长,你的 |
| 60 | nervous system gets better at switching it on, which is why the strength tends to climb even | 神经系统更能打开 所以力量会攀升 |
| 61 | faster than the actual size of the muscle does. | 比肌肉的实际大小要快 |
| 62 | And this matters far more than just being able to | 这一点远不止于 |
| 63 | lift things because from our thirties onwards, we all start losing muscle every single decade | 抬起东西,因为从三十多岁开始, 我们每年都会失去肌肉 |
| 64 | in a process called sarcopenia that speeds up the older that we get. | 在一个叫做 arcopenia 的过程中, 加速我们得到的老年人。 |
| 65 | But the people who | 但人们谁 |
| 66 | end up frail in old age, who struggle to rise from a chair, who have a fall and then never quite | 衰老了 挣扎着从椅子上爬起来 摔倒了 却从不 |
| 67 | recover are so often the people who let that muscle quietly slip away over the years without | 常常是那些让肌肉 消失多年的人 |
| 68 | ever noticing it. | 从来没有注意到它。 |
| 69 | So 30 pushups a day becomes a small daily deposit against that decline. | 因此,每天有30个俯卧撑 成为日积月累的存款 |
| 70 | You're protecting the very strength that will let you stay independent and keep living at home and | 你正在保护力量 让你保持独立 继续生活在家里 |
| 71 | capable into your seventies and eighties. | 可以进入70和80年代 |
| 72 | And that independence, when you really think about it, | 而这种独立,当你真正考虑它, |
| 73 | is one of the truest measures of a long and good life. | 是长寿和美好生活最真实的衡量标准之一。 |
| 74 | The second one is that your heart gets a | 第二个是 你的心脏得到一个 |
| 75 | really good workout out of this, which is something that most people never really expect from a pushup. | 非常好的锻炼出来, 这是大多数人从来没有真正期待 从一个俯卧撑。 |
| 76 | People think it's got to be cardio, but no pushups are great as well. | 人们认为它必须是心肺病,但是没有俯卧撑也很好. |
| 77 | So when you pushed your whole | 所以当你推你的全部 |
| 78 | body weight up off the floor, those large muscles in your upper body, so again, your pecs, your delts, | 体重从地板上升起, 上身的大肌肉, 所以,你的胸肌,你的三角形, |
| 79 | your triceps, your core, all of these have to contract really hard. | 你的三胞胎,你的核心, 所有这些 都不得不非常困难的收缩。 |
| 80 | And the moment they do, | 他们一来 |
| 81 | they demand a sudden surge of blood and oxygen to keep going. | 他们需要一阵血和氧气 才能继续 |
| 82 | Your heart feels all of that | 你的心都感觉到了 |
| 83 | and answers it by beating faster and pumping more forcefully. | 以更快的打击和更强力的抽水来回答这个问题。 |
| 84 | So if you string 30 of these movements | 所以,如果你弦 30 这些动作 |
| 85 | together, then you've given your heart a genuine, if brief piece of work to do. | 然后,你给了你的心脏 一个真正的,如果短暂的工作做。 |
| 86 | And over the weeks | 这几周 |
| 87 | and months, it adapts to that by becoming more efficient, moving more blood with every single | 和几个月,它适应了这一点, 通过提高效率, 移动更多的血液与每一个 |
| 88 | beat. | 节拍。 |
| 89 | This is exactly why a large study following firefighters, specifically published in a major | 正因为如此,在消防员之后进行了一项大型研究, |
| 90 | medical journal a few years ago, discovered something quite striking. | 几年前的医学期刊 发现了一件非常引人注目的事 |
| 91 | The men who could | 能够 |
| 92 | manage more than 40 pushups in one go went on to have dramatically lower rates of heart attacks, | 一次有40多次俯卧撑 心脏病发作率大幅降低 |
| 93 | strokes, and other cardiovascular problems over the following decade than the other men | 中风 以及其他心血管问题 |
| 94 | who could only manage sort of fewer than 10 pushups. | 他们只能做不到10次俯卧撑 |
| 95 | And I'll put a link in the description | 我会把一个链接 在描述 |
| 96 | below. | 见下文。 |
| 97 | Their pushup capacity actually predicted their future heart health better than a treadmill | 他们的俯卧撑能力 比跑步机更能预言他们未来的心脏健康 |
| 98 | tested. | 测试。 |
| 99 | So when you train towards 30 a day, you're quietly training this one organ that has to keep | 所以当你每天训练到30岁时, 你悄悄地训练这个器官,它必须保持 |
| 100 | going for every second of the rest of your life. | 你下半辈子都这样 |
| 101 | The third one is all about your bones. | 第三首 论汝诸骨. |
| 102 | Now your | 现在轮到你了 |
| 103 | bones actually get a signal to stay strong. | 骨头会发出信号保持坚固 |
| 104 | And it's one of these ones that you can't really | 这是其中之一,你不能真的 |
| 105 | actually feel happening when you do it. | 做的时候会感觉有发生 |
| 106 | So bone, as a lot of people think, isn't this sort of dead | 所以,骨头,很多人认为, 不是这种死亡 |
| 107 | static scaffolding that most of us picture. | 静态的脚手架,我们大部分人都拍。 |
| 108 | It is living tissue is constantly being broken down | 是活体组织不断被破坏 |
| 109 | and then rebuilt. | 然后重建。 |
| 110 | And your body decides how much to invest in it based on the demands you place on | 你的身体决定投资多少 根据你的需求 |
| 111 | it. | 这个 |
| 112 | So when you do a pushup and your muscles pull on the bones of your arms and your shoulders and | 所以当你做一个俯卧撑, 你的肌肉拉你的骨头 你的手臂和肩膀, |
| 113 | your chest, all of that force sends a clear message to the cells that build bone. | 你的胸口,所有的力量 都向骨骼细胞发出明确的信息。 |
| 114 | It tells them | 它告诉他们 |
| 115 | that this skeleton is being used. | 这个骨架正在被使用。 |
| 116 | So you need to keep it really dense and keep it really strong | 所以,你需要保持它真的很密集 保持它真的很强壮 |
| 117 | as well. | 临Τ |
| 118 | But if you take that signal away and you're just sedentary, you don't really move much, | 但如果你把信号拿走,而你只是静静的, 你并没有真正移动很多, |
| 119 | then that bone slowly thins down instead, particularly after middle age and particularly | 然后骨头慢慢变薄 特别是中年以后 |
| 120 | also in women after the menopause. | 更年期之后的妇女中也是如此。 |
| 121 | And that is the road that quietly leads to something called | 这条路悄悄地通往一个叫 |
| 122 | osteoporosis, where a fall that should have been nothing instead chatters a hip or one of your | 骨质疏松症 跌倒应该没什么大不了的 |
| 123 | wrists. | 手腕 手腕 手腕 |
| 124 | So a daily dose of loaded movement like this is one of the very few things that actively | 因此,每天一剂 装载这样的动作 是极少数 积极的东西之一 |
| 125 | tells your bones to hold their ground and strong bones later on in life are so often this line | 告诉你的骨头 坚固的骨头 在生命的后期 经常是这条线 |
| 126 | between a stumble that you simply brush off and a fracture that changes everything that follows. | 在你刚刚擦掉的绊倒和 改变一切的骨折之间 |
| 127 | The fourth one is that your blood sugar becomes much easier to control. | 第四,你的血糖更容易控制 |
| 128 | And this one reaches right | 这个就到了右边 |
| 129 | into your metabolism here. | 你的新陈代谢在这里。 |
| 130 | So your muscle, as you know, if you've watched at least two of these | 所以,你的肌肉,你知道, 如果你看过至少两个这些 |
| 131 | videos, is the single largest place in your body for storing and also burning glucose, which is | 视频,是您体内最大的 储存和燃烧葡萄糖的地方。 |
| 132 | the sugar floating around in your blood. | 你血液里漂浮着的糖 |
| 133 | Now, normally to get that sugar out of your blood | 现在,通常 取出你的血糖 |
| 134 | and into your cells, which is what we want, because remember, glucose that's too high for | 进入你的细胞 这就是我们想要的 因为记住 葡萄糖太高了 |
| 135 | too long in your blood can cause nasty things that lead to heart attacks and strokes. | 你血液里太久了 会导致心脏病发作和中风 |
| 136 | Your body needs | 你的身体需要帮助 |
| 137 | insulin. | 胰岛素。 |
| 138 | Now, the way that works is the insulin acts like a key. | 现在,工作的方式是胰岛素像一个钥匙。 |
| 139 | And when it arrives, it brings | 当它到达,它带来 |
| 140 | little doors called Glut4 transporters up to the surface of the cell. | 小门称为Glut4运输机,直达细胞表面. |
| 141 | And those doors are what let | 这些门是应该的 |
| 142 | the glucose in. | 葡萄糖进来。 |
| 143 | The clever part, though, is what happens when you contract a muscle. | 但最聪明的是 肌肉收缩后会发生什么 |
| 144 | Now, muscle | 现在,肌肉 |
| 145 | contraction brings those exact same Glut4 doors to the surface all on its own, completely independently | 收缩使这些完全相同的Glut4门 完全独立地单独地浮到表面 |
| 146 | of insulin. | 胰岛素 |
| 147 | So every time you work through a push up, your muscles are pulling sugar straight | 所以每次你通过推力工作时 你的肌肉会把糖拉直 |
| 148 | out of your bloodstream without needing any insulin at all to open up the door for them. | 不需要胰岛素就可以打开门 |
| 149 | And quite simply, the more muscle that you carry, the more regularly you push it to work, | 很简单,你携带的肌肉越多, 你越经常地推它去工作, |
| 150 | the more efficiently your entire body handles sugar across the entire day. | 你整个身体处理糖的效率越高 |
| 151 | And that turns out | 原来如此 |
| 152 | to be enormously important because chronically high blood sugar and the insulin resistance that | 因为慢性高血糖和胰岛素抗药性 |
| 153 | travels with it sit right underneath type 2 diabetes. | 与它一起旅行 坐在2型糖尿病之下。 |
| 154 | And over the decades, they quietly | 几十年来,他们悄悄地 |
| 155 | chip away at your blood vessels, your kidneys, your eyes as well, and your nerves in your hands | 切除血管、肾脏、眼睛和神经 |
| 156 | and feet. | 还有脚 |
| 157 | So by building muscle and actually using it often, you're effectively giving your body a | 因此,通过建立肌肉 和实际上经常使用它, 你有效地给你的身体 |
| 158 | bigger and far more responsive system for keeping blood sugar where it should be. | 更大的反应能力更强的血糖储存系统 |
| 159 | Thirty pushups a | 30次俯卧撑 a |
| 160 | obviously will not ever replace eating well. | 显然不会取代吃得更好。 |
| 161 | But as a daily habit, they nudge your metabolism | 但作为日常的习惯,它们会改变你的代谢 |
| 162 | in a direction that protects you against one of the most common and life shortening conditions | 保护你免受最常见和最缩短生命的伤害 |
| 163 | that we face. | 我们面对的。 |
| 164 | The fifth one is that your posture and your core start to transform. | 第五,你的姿势和核心开始转变。 |
| 165 | So a proper | 这么合适 |
| 166 | push up isn't just an arm movement like a lot of people think to hold your body in that straight, | 举起手来不仅仅是一个手臂运动 就像很多人想的那样 把你的身体抱在直线上 |
| 167 | rigid line all the way from the top of your head down to your heels, your deep core muscles, | 从头顶到脚跟 深厚的核心肌肉 |
| 168 | your glutes and the long muscles running either side of your spine all have to switch on and | 你的臀部和长肌肉 运行在脊椎的两侧 都得切换 |
| 169 | stay switched on for the entire repetition. | 整个重复都要继续开机 |
| 170 | Basically, every push up that you do also doubles | 基本上,你做的每个推力都加倍 |
| 171 | up as a moving plank. | 像个动人的木板 |
| 172 | So keep training those day after day and those stabilizing muscles | 所以,继续训练那些日复一日 和稳定肌肉 |
| 173 | grow stronger. | 变强。 |
| 174 | And as they do, they start to draw your shoulders back and support your lower back | 就像他们那样,他们开始拉你的肩膀回来 支撑你的下背 |
| 175 | as well and gradually lift you out of the hunched collapsed posture that so many of us sink into, | 并逐渐地把你从 直觉崩溃的姿势中解脱出来 我们很多人沉入其中 |
| 176 | you know, after years sitting at a desk. | 在桌子上坐了几年之后 |
| 177 | And this goes well beyond just looking better. | 这远远不止是更好看。 |
| 178 | A strong, | 一个强者, |
| 179 | stable core shields your lower back from exactly the kind of injury that can put somebody out of | 坚固的核保护你的下背 防止伤害到人 |
| 180 | weeks at a time. | 几周一次。 |
| 181 | And it keeps you balanced and steady on your feet as you age, which again, | 它使你保持了平衡和稳健的脚步 随着你老化,再次, |
| 182 | you know, circles right back around to preventing the falls that do so much damage later on in life. | 你知道,转过身来 防止瀑布 造成如此大的破坏 在以后的生活。 |
| 183 | Now, the sixth one is all about your brain this time. | 现在,第六个是所有关于你的大脑这一次。 |
| 184 | So when you exercise, even if it's just for | 所以,当你锻炼, 即使它只是为了 |
| 185 | a minute or two, the muscles that you're working release chemical messengers out into the blood | 一两分钟,你的肌肉 释放化学信使的血液 |
| 186 | and your brain picks up on those and responds by releasing some of its own. | 你的大脑会通过释放一些自己的大脑来反应 |
| 187 | So you get a rise in endorphins and other mood lifting compounds. | 所以,你得到一个上升 内啡酸和其他情绪提升化合物。 |
| 188 | And alongside them, | 在他们身边 |
| 189 | you also get a substance called BDNF, brain derived neurotrophic factor. | 大脑产生的神经营养因子 |
| 190 | Now you can think of this | 现在你可以想到这个 |
| 191 | almost like as a kind of fertilizer for your brain cells. | 几乎像一种肥料 对于你的脑细胞。 |
| 192 | BDNF helps your neurons stay healthy, | BDNF帮助你的神经元保持健康, |
| 193 | encourages them to form new connections, and it helps them to resist the slow decline that creeps | 鼓励他们建立新的联系 帮助他们抵御缓慢的衰退 |
| 194 | in as you get older. | 在你变老的时候 |
| 195 | So a daily set of pushups isn't only reshaping your body, it's quietly feeding | 所以每天都有一套俯卧撑 不仅让你的身体重塑 而且还悄悄地喂食 |
| 196 | your brain at the same time. | 你的大脑同时。 |
| 197 | People that keep exercising regularly throughout their lives go | 一生中经常锻炼的人 |
| 198 | on to have measurably lower rates of dementia, but also depression as well. | 精神失常率会低得多 但也有抑郁症 |
| 199 | And also a noticeably | 也很明显 |
| 200 | sharper mind well into old age. | 更敏锐的头脑 进入老年。 |
| 201 | And on a much shorter time scale, a small burst of effort, | 在更短的时间内, 一次小小的努力, |
| 202 | first thing in the morning tends to leave you more alert, steadier in your mood as well, | 第一件事在早晨 往往让你更加警惕, 更稳定在你的心情, |
| 203 | and better able to ride out stress for the hours afterwards. | 更能承受压力, |
| 204 | Often when I come into the studio | 经常当我来到工作室 |
| 205 | at half four in the morning, four in the morning, something like that, the first thing I do before | 早上四点半,早上四点, 类似的东西,我第一次做 |
| 206 | I sit down at this desk is do 30 squats. | 我坐在这桌子上 蹲了30下 |
| 207 | It's just something that helps to wake me up. | 这只是帮助唤醒我的东西。 |
| 208 | And honestly, | 说实话 |
| 209 | I can feel a real difference in how alert I am and how much I can concentrate. | 我能感觉到一个真正的区别 我是多么的警惕和 我可以集中多少。 |
| 210 | The cost really is | 代价其实是 |
| 211 | just a couple of minutes, but the return lands squarely in the organ that you most want to | 仅仅几分钟,但返回的土地 直地在器官 你最想要 |
| 212 | protect as you get older, which is your brain. | 保护随着你变老, 这就是你的大脑。 |
| 213 | And then finally, the seventh one is that you build | 最后,第七个是你建造 |
| 214 | the single habit that pulls everything else along with it. | 唯一的习惯是把其他东西都拉在一起 |
| 215 | And this one has less to do with physiology | 这个和生理学无关 |
| 216 | than with who you slowly become over time. | 而不是随着时间的流逝 |
| 217 | There's something quietly powerful about an exercise that | 有什么东西悄悄地 强大的运动, |
| 218 | asks for no gym, no equipment, no travel, and barely two minutes of your day. | 要求没有健身房,没有设备, 没有旅行, 和短短两分钟你的一天。 |
| 219 | It strips away | 它会剥离 |
| 220 | just about every excuse you could reach for, which means you can actually do it every single day. | 也就是说,你每天都可以这么做 |
| 221 | And that daily consistency is where the real magic behind all of the changes I've described | 而这种日常的一致性 就是我所描述的所有变化背后的真正魔法 |
| 222 | actually lives. | 实际上,生活。 |
| 223 | None of these adaptations come from one heroic session that leaves you wrecked, | 这些改编都没有来自一个 让你崩溃的英雄会议, |
| 224 | you know, two hours in the gym before work. | 上班前在健身房待两小时 |
| 225 | They come from showing up in a small repeatable way | 他们从一个小重复的方式出现 |
| 226 | again and again until your body simply has no choice but to change and improve over time. | 一次又一次地 直到你的身体完全别无选择 只能改变和不断改善 |
| 227 | And there's actually a really clever way to get even more out of this, which is to split your | 其实有一个非常聪明的方法 来得到更多的 这一点,即分裂你的 |
| 228 | pushups into two smaller sets, say 15 in the morning and then 15 later in the day. | 俯卧撑成两套较小的套装,比如早上15套,后在当天晚些时候15套. |
| 229 | The reason that helps comes back to that mTORF switch that I mentioned earlier. | 我之前提到的MTORF开关 |
| 230 | So when you | 所以当你 |
| 231 | stimulate the muscle, that build signal stays switched on for somewhere around a day or two. | 刺激肌肉, 构建信号 保持开关 某天左右。 |
| 232 | And a moderate set of pushups is just enough to flip it on without breaking the muscle down so | 而温和的一套俯卧撑 足以在不打碎肌肉的情况下 |
| 233 | heavily that you'd need days of recovery like a hard gym session does. | 非常严重,你需要几天的康复 就像一个硬体操会做。 |
| 234 | So by giving the muscle | 所以通过给肌肉 |
| 235 | a second nudge later on in the day, you essentially top that signal up and keep that building window | 后天再动一次, 你基本上顶端那个信号 保持建筑窗口 |
| 236 | open more over time. | 随时间推移打开更多。 |
| 237 | And once you've proved to yourself that you can hold down one daily habit, | 一旦你向自己证明了 你可以保持一个日常习惯, |
| 238 | it has a way of spreading into everything else. | 它可以传播到其他事物中 |
| 239 | People who start with their 30 pushups so often | 从30个俯卧撑开始的人 |
| 240 | find themselves walking a bit more, sleeping a little bit better, eating with a bit more care, | 发现自己走得更远 睡得更好 吃得更小心 |
| 241 | almost without ever consciously deciding to. | 几乎没有自觉的决定。 |
| 242 | Basically the pushups become the first | 基本上,俯卧撑是第一个 |
| 243 | thread that you pull and a whole healthier life slowly unravels from it in the best possible way. | 线,你拉 和整个健康的生活 慢慢地从它解开 最好的方法。 |
| 244 | Now, if you're not able to do a full pushup just yet, then that is completely fine. | 现在,如果你还不能 做一个完整的俯卧撑, 那么这是完全的罚款。 |
| 245 | And the good | 还有好 |
| 246 | news is that you can still get a large majority of everything that I've talked about in this video | 消息是,你仍然可以得到 大部分我说过的一切 在这视频中 |
| 247 | just by simply modifying the movement a bit. | 只要稍微改变一下运动 |
| 248 | The easiest place to start for most people | 大多数人最容易开始的地方 |
| 249 | is to get up into the pressup position. | 就是站到记者的位置 |
| 250 | But instead of resting on your toes, | 但是,不休息 在你的脚趾, |
| 251 | just rest on your knees instead. | 跪着休息 |
| 252 | And what that does is it keeps the same exact pushing pattern, | 那样就能保持同样的推力模式 |
| 253 | but it takes a good chunk of your body weight out of the equation. | 但它需要你身体重量的很大一部分 从方程式。 |
| 254 | So it's a bit easier on your | 所以,它有点容易你 |
| 255 | shoulders and your chest and your arms. | 肩膀 胸口和手臂都一样 |
| 256 | If that still feels like too much, then walk over to | 如果这感觉还是太多,那走过去 |
| 257 | your kitchen counter, place your hands on the edge with your body sort of at like 45 degrees | 你的厨房柜台 把手放在边上 身体在45度左右 |
| 258 | and do these pushups leaning at an angle and then pushing up and down off the counter. | 做这些俯卧撑 倾斜一个角度 然后推上推下柜台。 |
| 259 | Now, if that is still a bit of a stretch in the early days, then just stand almost upright and | 现在,如果这还有点拉长 在早期,那么就站直了 |
| 260 | lean into a wall, pushing yourself away from it and then lowering back in. | 倾斜到墙上,把自己推开,然后往后退 |
| 261 | Every single one of | 每一个 |
| 262 | these absolutely counts as a genuine pushup depending on where you are. | 这绝对是真正的俯卧撑 取决于你在哪里。 |
| 263 | If you're not strong | 如果你不坚强 |
| 264 | enough to do a proper pushup on your knees or even on the counter, then that is your body telling you | 足够在膝盖上,甚至柜台上 做一个适当的俯卧撑了, 然后这就是你的身体告诉你 |
| 265 | that it's going to get some real benefit from just doing it against the wall. | 它会得到一些真正的好处 从做它靠墙。 |
| 266 | Don't worry about where | 不要担心哪里 |
| 267 | you're starting from. | 你从头开始。 |
| 268 | The same muscles fire in the same pattern. | 同样的肌肉在相同的模式下燃烧. |
| 269 | Your heart will still respond. | 汝心仍应. |
| 270 | Your | 你们 |
| 271 | bones will still get loaded up and your brain will still get its lift as well. | 骨头还是会上膛 你的大脑也会被抬起来 |
| 272 | The only thing that's | 只有这样 |
| 273 | changing is how much weight you're asking yourself to move. | 你要求自己移动的重量是多少 |
| 274 | Then as you get stronger | 然后,当你变得更强大 |
| 275 | over the weeks and months, you will gradually lower the angle, working from the wall to the | 在数周和数月中,你会逐渐降低角度,从墙上到墙上 |
| 276 | counter and then from the counter onto your knees and then from your knees down to the floor with | 然后从柜台到膝盖 然后从膝盖到地板 |
| 277 | your body adapting to meet each new level as you reach it. | 你的身体适应 满足每一个新的关卡 当你到达它。 |
| 278 | Honestly, there is a starting point here | 老实说,这里有个起点 |
| 279 | for everybody, no matter how old you are or where you're starting from. | 无论你多大 也不论你从哪里开始 |
| 280 | 30 pushups a day turns out to be far from trivial, whatever form you can manage it in right now. | 每天30次俯卧撑 远非微不足道 无论你现在能用什么形式 |
| 281 | You're holding on to the muscle that age tries to take from you. | 你紧紧抓住那个年纪想夺走你的肌肉 |
| 282 | You're giving your heart real | 你的心是真实的 |
| 283 | work to do. | 做点什么 |
| 284 | You're telling your bones to stay strong. | 令骨坚固. |
| 285 | You're helping your body to deal with | 你在帮助你的身体处理 |
| 286 | sugar. | 糖浆。 |
| 287 | You're pulling yourself up out of that hunched desk posture and you're feeding your brain | 你从那个直觉的桌子姿势上爬出来 给自己的大脑进食 |
| 288 | at the very same time. | 在同一时间。 |
| 289 | But maybe most importantly of all, you're proving to yourself that you can | 但也许最重要的是 你对自己证明你可以 |
| 290 | show up for one small thing every single day, which is the habit that ends up dragging everything | 每一天都有一件小事出现, 这是一种习惯,最终拖累一切 |
| 291 | else in your life upwards with it. | 在你的生命中,还有它。 |
| 292 | On their own, each of these things is tied to living longer | 单靠自己,这些东西都和活得更长 |
| 293 | and living better. | 并过着更好的生活。 |
| 294 | And remember, read the research papers below if you want to learn more. | 记住,如果你想学习更多,请阅读下面的研究论文。 |
| 295 | And if you put them together and repeat them for years, say 10, 20 or 30 years, | 如果你把它们放在一起重复几年, 说10,20或30年, |
| 296 | then they add up to something far bigger than just two minutes a day. | 然后它们加起来 比每天两分钟还大 |
| 297 | So start where you are | 所以,从你在哪里开始 |
| 298 | right now. | 现在 |
| 299 | That can be against the wall or on the counter or on your knees or flat on the floor. | 墙上、柜台上、膝盖上、地板上 |
| 300 | If you're strong enough, it genuinely doesn't matter which one. | 如果你够强壮,那就无所谓了 |
| 301 | What matters is that you start | 重要的是你开始 |
| 302 | today and that you come back and do it again tomorrow. | 今天 你明天再来做 |
| 303 | Just remember that the strong and | 记住,强者 |
| 304 | independent version of you in 10 or 20 years time isn't built in one occasional gym session. | 10到20年时间里独立版的你 不是偶尔的体操课 |
| 305 | It's built on the stuff that you do every single day. | 它建立在你每天做的事情上。 |
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