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  • Thank you.

    謝謝你了

  • So, the other day, I was giving a talk to a bunch of young models

    所以,有一天,我在給一群年輕的模特做演講

  • on having a career in the fashion industry.

    關於在時尚行業有一個職業。

  • And, I really wanted to tell them about my upcoming TED talk.

    而且,我真的很想告訴他們我即將進行的TED演講。

  • So I go, "Hey guys, has anyone here heard of TED?"

    所以我就去了,"嘿,夥計們,這裡有人聽說過TED嗎?

  • And in typical model fashion, this is the reply I get:

    而在典型的模式中,這是我得到的答覆。

  • "Yeah, I've seen them both, and their teddy bear's hilarious."

    "是啊,我'見過他們兩個,他們的泰迪熊'很搞笑。

  • (Laughter)

    (笑聲)

  • Like, what?!

    比如,什麼?

  • The youth of today, it made me laugh so much.

    今天的年輕人,讓我笑得很開心。

  • I mean, I can't really say much.

    我的意思是,我真的不能說太多。

  • When I was 15, I wanted to be a bodybuilder.

    當我15歲時,我想成為一個健美運動員。

  • Not just any bodybuilder though, the number one: Arnold Schwarzenegger.

    但不是普通的健美運動員,第一。阿諾施瓦辛格。

  • I actually remember day one on my attempt to get a body like this guy.

    其實我還記得第一天我就想讓自己的身體像這傢伙一樣。

  • There was this local old school gym in East London,

    在倫敦東部有一個當地的老學校體育館。

  • and it looked like something you might see in a "Rocky" movie.

    它看起來像你可能看到的東西 在一個"洛基"電影。

  • It was this converted garage space with ripped black benches,

    就是這個改造後的車庫空間,還有被撕開的黑色長椅。

  • rusting bar bells,

    生鏽的槓鈴。

  • and these posters of ex-bodybuilding champions on the wall,

    和這些海報 前健美冠軍在牆上。

  • including Schwarzenegger himself as a goal to aspire to.

    包括施瓦辛格本人也把它作為一個嚮往的目標。

  • Now, the day I walked in there, I met the owner,

    現在,我走進那裡的那天,我遇到了老闆。

  • this proper Cockney guy called Dave.

    這個叫戴夫的英國人

  • I described to him my health and fitness goals in great, lengthy detail,

    我向他描述了我的健康和健身目標,非常詳細、冗長。

  • you know, just like an adolescent kid does:

    你知道,就像一個青春期的孩子一樣。

  • "I want to get massive."

    "我想得到大規模的.&quot。

  • (Laughter)

    (笑聲)

  • But he nodded, you know, he really understood what I wanted.

    但他點了點頭,你知道,他真的明白我想要什麼。

  • He pointed to the squat rack,

    他指了指蹲架。

  • and he says,

    他說:

  • "That over there, son, [that's how] you get big legs.

    "那邊,兒子,[那是]你如何得到大腿。

  • And that over there, pull into the bench press.

    而那邊,拉到臥推。

  • that's how you get a big chest.

    這就是你如何得到一個大的胸部。

  • And these dumb bells - here - for big arms.

    還有這些啞鈴--這裡--適合大臂。

  • And that's about it.

    而這'就是這樣。

  • Now off you go, son."

    現在你可以走了,兒子。 &quot。

  • So off I did go, dad.

    所以,我確實去了,爸爸。

  • I mean, it was a pretty simple concept, really.

    我的意思是,這是一個非常簡單的概念,真的。

  • If you can get from A to B in eight repetitions,

    如果你能在8次重複中從A到B。

  • you just add more weight.

    你只是增加了更多的重量。

  • Now, at this time in my life, I hadn't yet studied sports science,

    現在,在我生命中的這個時候,我還沒有學習體育科學。

  • so little did I know, but this A to B method I was using,

    所以我不知道,但這個A轉B的方法我是用的。

  • we refer to as "overload."

    我們稱之為"過載.&quot。

  • Now, the overload theory works like this:

    現在,過載理論是這樣的。

  • If I push my body to failure,

    如果我把我的身體推到失敗。

  • meaning I no longer have the capability to do any more repetitions,

    意味著我已經沒有能力再做任何重複的動作。

  • then when I'm resting, my body simply produces more muscle,

    那麼當我'休息的時候,我的身體只是產生更多的肌肉。

  • and that allows me to lift more next time.

    這讓我下次可以舉得更多。

  • I can then work around the body using this method on each muscle group,

    我就可以用這種方法在身體周圍的每個肌肉群上進行鍛鍊。

  • and, Hey, presto, (Arnold voice) one day you have body like Arnie.

    而且,嘿,presto,(阿諾德的聲音)有一天,你有身體像阿尼。

  • Well, I obviously do not have a body like Arnie. (Laughs)

    很明顯,我沒有阿尼那樣的身材。(笑)

  • In fact, I have a body like a fashion model.

    其實,我的身材像時裝模特。

  • That's because I was scouted in the street

    那是因為我在街上被人挖走了。

  • and was forced to give up on my bodybuilding dream.

    並被迫放棄了我的健美夢。

  • This is one of my first shows.

    這是我的第一個節目。

  • This is me strutting down the catwalk for Calvin Klein.

    這是我為Calvin Klein走秀時的樣子。

  • The casting director - thank you - was back stage before the show

    選角導演--謝謝你--在演出前就已經回到舞臺了

  • teaching us how to walk in a strong posture.

    教會我們如何以堅強的姿態行走。

  • Feet straight, belly button in, shoulders back and down.

    雙腳伸直,肚臍內收,肩背向下。

  • But why in my early 20s was I being taught how to walk?

    但為什麼20多歲的我就被人教著走路呢?

  • More importantly, why did walking this way feel so alien?

    更重要的是,為什麼走這條路感覺如此陌生?

  • But yet, on the outside, to the audience, it looked quite powerful.

    但是,在外面的觀眾看來,卻又是相當的厲害。

  • I mean, all they were asking me to do was walk like I was supposed to walk.

    我的意思是,所有他們要求我做的是走像我應該走。

  • So I decided to go to a place where just being in strong posture

    所以,我決定去一個地方,只是在強勢的姿態。

  • was common practice.

    是普遍的做法。

  • And I was about to meet the person face to face

    而我馬上就要見到那個人的面了

  • that would destroy my aspiration of Schwarzenegger forever.

    那會毀掉我對施瓦辛格的嚮往,永遠。

  • I was attempting an exercise called a "bridge":

    我正在嘗試一種叫做"橋"的練習。

  • an adult gymnastics class.

    成人體操班;

  • And I just couldn't get my arms straight,

    而我只是無法把手臂伸直。

  • let alone my body off the ground.

    更何況我的身體已經離地。

  • So the coach calls somebody over

    所以教練叫人過來

  • who demonstrates this movement effortlessly.

    他毫不費力地展示了這個動作。

  • She was a six-year-old girl.

    她是一個六歲的女孩。

  • This is actually her.

    這其實是她。

  • Her name is Grace.

    她叫Grace

  • Amazing...

    驚人的...

  • Grace.

    恩典。

  • (Laughs)

    (笑)

  • (Laughter)

    (笑聲)

  • How sweet.

    多麼甜蜜。

  • (Laughter)

    (笑聲)

  • But what I really began to see

    但我真正開始看到的是

  • is the principles being used in gymnastics class

    是在體操課上使用的原則。

  • were identical to the posture cues I'd been given back stage

    是相同的姿勢提示我'''已經被賦予後臺的階段

  • during Fashion Week.

    在時裝週期間。

  • It's the language of gymnastics that's not based on individual muscles

    它'是體操的語言'不是基於單個肌肉的

  • but based on movements of the joints and the skeleton.

    但基於關節和骨架的運動。

  • For example, they use shoulder instead of biceps, triceps;

    比如,他們用肩膀代替肱二頭肌、三頭肌。

  • hips instead of quads, hamstrings.

    臀部而不是股四頭肌,腿筋。

  • Completely the opposite to what the fitness industry prioritizes.

    與健身行業的優先級完全相反。

  • Fitness talks muscles before spine.

    健身先談肌肉,再談脊柱。

  • You see, gymnasts focus on how they are moving their body.

    你看,體操運動員關注的是他們如何移動身體。

  • And they also just happen to have awesome posture

    而且他們也剛好有很棒的姿勢

  • and a really strong core.

    和一個真正強大的核心。

  • It's really no coincidence.

    這'真的不是巧合。

  • This is a byproduct of working with the body.

    這是與身體合作的副產品。

  • In fact, prioritization of the spine is a much smarter approach.

    其實,優先考慮脊柱是一種更聰明的做法。

  • If you happen to damage your spinal cord,

    如果你碰巧損傷了你的脊髓。

  • you can actually lose the ability to move any part of your body.

    你實際上可以失去移動你身體任何部分的能力。

  • And this is something we've been reminded of our whole lives.

    而這也是我們'一生都在提醒的事情。

  • "Stop slouching."

    "別再偷懶了&quot。

  • "Sit up straight."

    "坐直.&quot。

  • "Engage your core!"

    吸引你的核心。

  • "Get your elbows off the table."

    "把你的胳膊肘從桌子上拿開。&quot。

  • They all mean the same thing.

    它們的意思都是一樣的。

  • All your parents were saying was:

    你父母說的都是

  • prioritize your spine.

    優先考慮你的脊椎。

  • You see, the thing is, as humans, we were born with full range of motion.

    你看,問題是,作為人類,我們生來就有完整的運動範圍。

  • Biochemist Esther Gokhale spent time traveling the world

    生物化學家Esther Gokhale花時間環遊世界。

  • and researched places where back pain hardly exists.

    並調查了幾乎不存在背痛的地方。

  • What she noticed was people's spines with a flatter lumbar curvature

    她注意到的是人們'的脊柱,腰椎曲度比較平坦。

  • didn't suffer from back pain.

    沒有'背痛的痛苦。

  • She referred to this as a J-shaped spine,

    她把這稱為J型脊椎。

  • and you can see the difference in the images here

    你可以在這裡看到影像的差異。

  • between the S-shaped spine taught in the Western world

    脊柱炎

  • and the J-shaped spine in people where back pain doesn't exist.

    和J形脊柱的人,背痛不存在'。

  • Gokhale states the J-shaped spine is what you see in Greek statues

    Gokhale表示,J型脊柱就是你在希臘雕像中看到的樣子。

  • and in young children universally.

    和幼兒普遍存在。

  • What she's saying is, we're all born with a J-shaped spine.

    她的意思是,我們都是天生的J型脊柱。

  • Now, you may have noticed,

    現在,你可能已經注意到了。

  • when young children pick things up from the ground,

    當幼兒從地上撿起東西時。

  • they drop down into this perfect squat.

    他們下降到這個完美的蹲位。

  • This kid, unlike myself, did not need a casting director,

    這個孩子,不像我,不需要選角導演。

  • nor a six-year-old amazing Grace to teach him this move.

    也沒有一個六歲的驚人恩典來教他這一招。

  • In fact, nobody taught him.

    事實上,沒有人教他。

  • And no, guys, he's not exercising.

    不,夥計們,他沒有鍛鍊。

  • This is, in fact, a pre-chair, resting human position.

    這其實是一種椅子前,人的休息姿勢。

  • But unfortunately, as a consequence of our current human conditioning,

    但不幸的是,由於我們目前人類的條件限制。

  • or our culture,

    或我們的文化。

  • this natural resting position is about to be taken away from this child.

    這個自然的休息姿勢即將被這個孩子奪走。

  • He's about to be taught a resting position is, in fact, a chair.

    他'即將被教導休息的姿勢,其實是椅子。

  • And when he's due to start school,

    而當他'的由於開始上學。

  • seven hours of his day, every day,

    他每天七小時,每天。

  • he will be asked to sit in this - quite frankly weird

    他將被要求坐在這個 - 很坦率地說是奇怪的。

  • and unhuman - position.

    和非人的-地位。

  • Now, I didn't even take into account the amount of hours

    現在,我甚至沒有考慮到小時的量

  • this kid spends watching Peppa Pig.

    這孩子花看Peppa Pig。

  • (Laughter)

    (笑聲)

  • According to the British Chiropractic Association,

    根據英國脊椎按摩協會的說法。

  • the total number of people off sick from work with back pain

    因腰痛而請病假的總人數;

  • increased last year by 29 percent.

    去年增長了29%。

  • >From the survey, the reason for back pain was sitting too long in one position.

    >從調查來看,背痛的原因是在一個位置上坐得太久。

  • So I tried to find a survey totaling the number of four-year-olds

    所以我試著找了一個調查,總計4歲的孩子的數量

  • off sick from school with back pain.

    腰痛請病假

  • But would you believe it, I just couldn't find one.

    但你相信嗎,我就是找不到一個。

  • You see, we are more than well aware.

    你看,我們是再清楚不過了。

  • We are a generation of sitting-on-our-backside human beings.

    我們是坐懷不亂的一代人。

  • But, the specific point I would like to bring to your attention today

    但是,我今天要提請大家注意的具體內容是

  • is the fitness industry's ignorance of the spine,

    是健身行業'對脊柱的無知。

  • to have us hooked on task completion.

    來讓我們迷上任務的完成。

  • Time, weight, and distance.

    時間、重量和距離。

  • This is, for most people, measures of improvement and progress.

    這對大多數人來說,是衡量改進和進步的標準。

  • How long can you run for?

    你能跑多久?

  • How fast can you run?

    你能跑多快?

  • How much can you lift?

    你能舉多少?

  • How many repetitions can you do?

    你能做多少次重複?

  • How many calories can you burn?

    你能燃燒多少卡路里?

  • This list is endless.

    這個清單是無窮無盡的。

  • But they're flawed.

    但他們'是有缺陷的。

  • None of these take into account how you're moving,

    這些都沒有考慮到你是如何移動的。

  • or more importantly, how you once could.

    或者更重要的是,你曾經如何能。

  • You see, nothing can ever compare, or will measure up against,

    你看,什麼都比不上,也不會比得上。

  • the exquisite movement you had as a three-year-old.

    你三歲時的精緻動作。

  • A study in 2012 found that musculoskeletal conditions

    2012年的一項研究發現,肌肉骨骼條件

  • were the second greatest cause of disability in the world,

    是世界上造成殘疾的第二大原因。

  • affecting over 1.7 billion people worldwide.

    影響到全世界17億多人。

  • Professor Wolfe, a world leader in healthcare,

    沃爾夫教授,是世界醫療領域的領軍人物。

  • describes suffering from musculoskeletal disorders

    描述患有肌肉骨骼疾病。

  • as being like a Ferrari without wheels.

    因為就像一輛沒有輪子的法拉利。

  • If you don't have mobility and dexterity,

    如果你沒有行動力和靈活性。

  • it doesn't matter how healthy the rest of your body is.

    它並不重要'你的身體其他部分有多健康。

  • So surely the access to a healthy physicality

    所以,一定要獲得健康的身體素質

  • is working back towards full range of motion,

    正在努力恢復全部活動範圍。

  • to understand how your body moves,

    來了解你的身體如何運動。

  • and to be able to function like a human.

    並能像人類一樣運作。

  • Said simply, the ability to move like you once could

    簡單的說,就是能像以前那樣移動的能力。

  • when you were a three year old.

    當你是一個三歲的孩子。

  • We can and should start re-learning how to move

    我們可以也應該開始重新學習如何移動。

  • from the examples of children,

    從孩子的例子來看。

  • ditching these current measures of time, weight, and distance,

    拋棄目前這些時間、重量和距離的衡量標準。

  • and spend time unravelling restrictions,

    並花時間解開限制。

  • getting back the movement we actually once had.

    找回我們曾經的運動。

  • All that's left is an aspiration of ourselves

    剩下的就是我們自己的一個願望了。

  • in the school playground as a child,

    小時候在學校操場上。

  • able to play and move

    遊刃有餘

  • without fear of injury and using our body's full potential.

    不怕受傷,充分發揮我們身體的潛力。

  • And those other results we're aiming for

    而我們所追求的那些其他結果';。

  • such as: slimmer physique,

    如:瘦身體質。

  • toned muscles,

    健美的肌肉。

  • do come,

    從吃。

  • but as a byproduct of moving the body as it's designed to function best.

    但作為移動身體的副產品,因為它'的設計功能最好。

  • There's a famous Chinese proverb:

    中國有一句著名的諺語'。

  • "You are as old as your spine."

    `quot;你和你的脊柱一樣老`quot。

  • In all honesty, I'll have more chance teaching penguins how to fly

    說實話,我教企鵝飛翔的機會更多一些。

  • than humans a better way to sit on a chair.

    比人類更好的坐在椅子上的方法。

  • We're just not designed to do it.

    我們只是沒有被設計成這樣。

  • Today, I'm going to leave you with a powerful standing posture.

    今天,我'要給大家留下一個有力的站姿。

  • In cultures where the J-shaped spine exists,

    在存在J形脊柱的文化中。

  • people's butt muscles engage every time they take a step.

    人'的臀部肌肉每走一步就參與一次。

  • It's one reason they have these strong butt muscles

    這就是為什麼他們有這些強壯的臀部肌肉的原因之一。

  • that support their lower back.

    支持他們的下背部。

  • To demonstrate how this standing posture works,

    為了演示這個站姿的作用。

  • I will need a bit of audience participation.

    我需要一點觀眾的參與。

  • So I need you all to be standing.

    所以我需要你們都站起來。

  • Sorry.

    對不起,我不知道

  • Please stand with your feet together

    請雙腳併攏站好

  • and facing forwards.

    並面向前方。

  • Now push the heels of the feet against each other -

    現在把腳後跟互相推----------------------------------------------------。

  • not the toes but the heels.

    不是腳趾,而是腳後跟。

  • Keep pushing.

    繼續推。

  • Keep pushing.

    繼續推。

  • Now hold.

    現在保持。

  • Hold this tension.

    保持這種張力。

  • Squeeze.

    擠壓。

  • I want you to just notice,

    我希望你能注意到。

  • just notice,

    只是通知。

  • what happened to the glute muscles

    臀部肌肉怎麼了

  • as a consequence of pushing the heels together.

    由於把腳後跟推到一起。

  • We didn't focus on these muscles,

    我們沒有'關注這些肌肉。

  • we focused on a movement.

    我們專注於一個運動。

  • This is movement-first philosophy, which I spoke of earlier.

    這就是我前面講到的運動至上的理念。

  • Focus on a movement; muscles follow suit.

    專注於一個動作,肌肉就會跟上。

  • We move efficiently.

    我們的行動很有效率。

  • The body recruits the right muscles for the job.

    身體會招來合適的肌肉來完成工作。

  • Standing here with your heels pushed together

    站在這裡,把腳後跟併攏

  • is now your new stance.

    現在是你的新立場。

  • Actually, if I can get you guys to hold this while I finish

    其實,如果我能讓你們拿著這個,而我完成了

  • you might just have to give me a standing ovation.

    你可能要給我一個起立的掌聲。

  • (Laughter)

    (笑聲)

  • By taking a lesson from my kid self.

    通過向我的孩子自我學習。

  • It took me two years at the age of 30 to finally get back my resting position.

    我在30歲的時候花了兩年時間,終於找回了自己的休息姿勢。

  • No, no.

    不,不。

  • My resting position. (Laughs)

    我的休息姿勢。(笑)

  • Maybe we should all take a lesson from our kid selves.

    也許我們都應該向孩子的自己學習。

  • We should stop teaching kids how to sit on their ass,

    我們應該停止教孩子們如何坐到他們的屁股上。

  • we should lead by example,

    我們應該以身作則。

  • and move like them.

    並像他們一樣行動。

  • Thank you.

    謝謝你了

  • (Applause)

    (掌聲)