What does it mean if you can't do it?

做不到意味著什麼？

What does it mean if you can do it?

你能做到又意味著什麼？

What are the benefits of the Asian squat?

亞洲蹲有什麼好處？

And if you can't primal squat right now, should you really work on being able to do it?

如果你現在還不能做原始深蹲，你真的應該努力去學會嗎？

Let's talk about all of those things in this video.

讓我們在這部影片中談談這些事情。

The Asian squat is sometimes known as the primal squat and it's basically when you are sitting down with your butt all the way down towards the ground,

亞洲蹲有時也被稱為原始深蹲，基本上就是你坐下來時，屁股一直朝下，

your feet are still planted on the floor, your knees are really bent, your hips are really flexed and you just comfortably hang out here.

雙腳仍然踩在地板上，膝蓋彎曲，臀部彎曲，舒服地懸掛在這裡。

Sometimes people call this the rest squad.

有時，人們稱其為休息蹲。

You'll find people all over Asia just hanging out in this position regardless of how old they are or how young they are.

你會發現亞洲人都會自在的亞洲蹲，無論他們的年齡多大或多年輕。

They'll be eating, talking, playing games or smoking cigarettes.

他們會用這個姿勢吃飯、哈拉、玩遊戲或抽菸。

For many Westerners, this Asian squat position seems horribly uncomfortable and completely impossible.

對很多西方人來說，這種亞洲蹲的姿勢看起來非常不舒服，而且完全不可能做到。

So what does it mean if you have trouble Asian squatting and what are you missing out on if you can't Asian squat?

那麼，如果你在亞洲蹲上遇到困難，這意味著什麼？如果你不會亞洲蹲，你會錯過什麼？

In order to Asian squat, you need have enough flexibility in your hamstrings and in your glutes and in all those tiny little hip muscles like your adapters and the deeper little rotators too.

為了進行亞洲蹲，你的腿筋、臀肌以及所有那些微小的臀部肌肉（例如適配器和更深的小旋轉肌）都需要有足夠的靈活性。

Your hip flexor muscles, your anterior tib, meaning these muscles that are on the front of your shin also need to be strong enough to maintain this position.

你的髖部屈肌、前脛骨（即脛骨前部的這些肌肉）也需要足夠強壯才能維持這個姿勢。

You have to have enough flexibility in your calf muscles so that they can lengthen enough to allow you to let the knee sit forward.

你的小腿肌肉必須有足夠的靈活性，這樣它們才能足夠長，讓你的膝蓋向前傾斜。

And you need to have spinal muscles that can control your spine enough to help you balance and position yourself comfortably.

你需要有足夠的脊椎肌肉來控制你的脊柱，以幫助你保持平衡並保持舒適的姿勢。

That way you're not stuck in a hunch.

這樣你就不會駝背。

Being able to do the Asian squat or primal squat comfortably for long periods of time doesn't make you a better person necessarily.

能長時間舒適地做亞洲深蹲或原始深蹲，並不一定能讓你成為更好的人。

It just means that you have better flexibility than the average Westerner who lives his or her life in a chair all day.

這只是表示你比整天坐在椅子上生活的普通西方人有更好的靈活性。

So what does it mean if you can't Asian squat right now?

那麼，如果你現在不會做亞洲蹲，這意味著什麼？

I'm gonna take one second to say, thanks to Mara Wilkee, who gave €5 to support the Upright Health channel.

我要花一點時間說謝謝 Mara Wilkee，她抖內了 5 歐元來支持 Upright Health 頻道。

If you'd like to support this channel too, use that thanks button or use the Paypal link down below.

如果你也想支持此頻道，請使用感謝按鈕或使用下面的 Paypal 連結。

Let's get back to it.

我們回到影片。

First of all, it doesn't necessarily mean that you're not Asian.

首先，這並不一定意味著你不是亞洲人。

There are many Asians who have grown up in Western countries who cannot do the Asian squad.

有很多在西方國家長大的亞洲人無法做亞洲蹲。

Second, if you can't do the Asian squad, it doesn't mean that you are genetically blocked from being able to do the Asian squad.

其次，如果你不會亞洲蹲，並不意味著你的基因決定了你不能。

And I also want to let you in on a little secret, but you have to promise that it stays between you and me.

我還想告訴你一個小祕密，但你必須保證這是你我之間的祕密。

The thing is I'm Asian.

其實我是亞洲人。

You can see that, but there was a time in my life where I couldn't Asian squat and it was kind of embarrassing.

你看得出來，但在我的生活中，曾經有一段時間我連亞洲蹲都不會，這讓我很尷尬。

But the lesson that you can learn from my experience is that you too can Asian squat if you just put in the time to teach your body how to do it.

但你們可以從我的經歷中吸取的教訓是，你們也可以亞洲蹲。

Whenever you're confronted with a movement or position or posture that you cannot achieve, it's very important that you ATM; always think muscles.

每當你遇到無法完成的動作、位置或姿勢時，ATM 就非常重要； ATM 代表「總是想到肌肉」，

the positions of our bones in space is directly controlled by our muscles.

我們的骨骼在空間中的位置直接由我們的肌肉控制。

Our muscles get really good at positioning our bodies in specific places and positions based on what we practice.

我們的肌肉非常擅長根據我們的練習將我們的身體定位在特定的位置和位置。

More succinctly, we call this RPP; repeated position practice.

更簡潔地說，我們稱之為 RPP，反覆的姿勢練習。

If you never practice being in the Asian squat position, you're not going to be good at it.

如果你從未練習過亞洲蹲，你就不會擅長。

If you practice being in a chair with your hips at 90 degrees, your knees at 90 degrees and your muscles being weakened and atrophied in those positions, you are only going to be good at those positions.

如果你練習坐在椅子上，臀部呈 90 度，膝蓋呈 90 度，並且在這些位置上你的肌肉會被削弱和萎縮，那麼你只會擅長這些姿勢。

So now you might be thinking, what are the benefits of the Asian squat or the primal squad?

那現在你可能會想，亞洲蹲或原始蹲有什麼好處呢？

Is there any reason I really wanna be able to do the Asian squat?

我真的想做亞洲蹲有什麼理由嗎？

One of the key benefits of being able to do the Asian squat is that you can literally rest anywhere.

能做亞洲蹲的一個主要好處是，你可以在任何地方休息。

You will no longer need a chair of any kind to just hang out and relax with your friends.

你將不再需要任何椅子，就能與朋友一起放鬆。

Dude, come on, have a seat, make yourself comfortable.

老兄，來，坐吧，別拘束。

The act of getting in and out of the Asian squat position will also help you avoid rapid decline of leg strength as you get older.

隨著年齡的增長，進出亞洲蹲姿勢的動作還能幫助你避免腿部力量的快速下降，

Regularly putting yourself in the Asian squat position is also going to help you maintain the flexibility you need to be in the Asian squat position.

經常將自己維持在亞洲蹲的姿勢也將幫助你維持亞洲蹲姿勢所需的靈活性。

Again, RPP.

再說從，RPP。

Finally, having this kind of hip mobility and leg strength will help you in all kinds of athletic activities.

最後，擁有這種髖關節活動能力和腿部力量將有助於你參加各種體育活動。

It will also help you be that really cool aunt or uncle or grandparent who's able to get down to the same level as the kids and really just hang out and play,

它還將幫助你成為酷阿姨、叔叔或祖父母，他們能夠跟蹲到跟孩子一樣高的高度，然後一起玩耍，

without resorting to the standard grown-up line of "Well, my knees aren't so good anymore. Oh, my back, my back, my back, my back."

而且不會說標準的成年人台詞「嗯，我的膝蓋不再那麼好了。哦，我的背，我的背，我的背，我的背。」

So if you like the idea of having good hip mobility and leg strength and being able to be the cool aunt, uncle or grandparent, then being able to Asian squat is a really good thing to strive for.

因此，如果你喜歡擁有良好的臀部活動能力和腿部力量，並且能夠成為酷阿姨、叔叔或祖父母，那麼能夠進行亞洲蹲確實是一件值得努力的好事情。

Oh, and did I mention it will also increase your ability to focus and your IQ by at least 20%?

哦，我有沒有提到它還能讓你的專注力和智商提高至少 20%？

That's not actually true.

事實上並非如此。

So you might be saying to yourself, "I'd like to be able to Asian squat. What should I start doing?"

所以你可能會對自己說：「我希望能夠亞洲蹲。我該怎麼做？」

There are three things you should do right now, if you want to improve your Asian squat.

如果你想提高亞洲蹲的能力，你現在應該做三件事。

The first thing you need to do is recognize that it may not be a comfortable process.

首先要認識到這可能不是一個舒適的過程。

The second thing you need to do is commit to the process regardless of how uncomfortable it gets.

第二件要做的事是，無論過程有多不舒服，都要堅持下去。

That doesn't mean being stupid about it and pushing yourself into really painful, horrible positions.

這並不意味著愚蠢地把自己推向非常痛苦、可怕的境地。

It means knowing that there's gonna be some discomfort as you adjust and improve your flexibility and strength to get to that Asian squat position.

這意味著，在你調整和提高靈活性和力量以達到亞洲蹲姿勢的過程中，要知道會有一些不適。

The third thing you need to do is work on the Asian squat every single day.

你需要做的第三件事是每天練習亞洲蹲。

That means actually working on getting into the position, even if that means right now that it's only a shallow version of the Asian squat.

這就意味著要真的做到這個姿勢，即使這意味著現在只能做到一個淺淺的亞洲蹲，

Just practicing, getting closer and closer to it will be building leg strength and we will be building the flexibility in your hips to help you get down into the Asian squat.

就是一直練習，練習到越來越接近這個姿勢，就能增強腿部力量，我們還能增強臀部的靈活性，幫助你亞洲蹲。

A simple way to do this daily challenge is to just try to get into the Asian squat with assistance if necessary for five minutes a day.

完成這項日常挑戰的一個簡單方法是，如果需要的話，每天在協助下嘗試進行亞洲蹲五分鐘。

That doesn't even have to be five minutes all at once.

甚至不一定非要五分鐘。

That can be five minutes broken up across one single day.

這可能是一天中的五分鐘。

It's also a really good idea to do specific exercises to help you get deeper into your primal Asian squat.

做一些特定的練習來幫助你更深入地練習原始亞洲蹲也是一個非常好的主意。

I've made a video on three really key exercises that will help you get deeper into your primal squatl, so be sure to check that out.

我製作了一個影片，介紹了三種非常關鍵的練習，可以幫助你更深入地進行原始蹲。所以一定要去看看。

I'm going to link it up above.

我會把它連結放到上面。

Remember to ATM, always think muscles and that RPP is gonna get you into that primal squat.

請記住要 ATM （務必思考肌肉），還有 RPP 會讓你做出原始蹲姿勢。

If you found this video helpful and you'd like to support this channel with a monetary donation, Hit that thanks button or use that Paypal link in the description box to leave me a tip.

如果你發現此影片有幫助，並且你想透過抖內來支持此頻道，請點擊感謝按鈕或使用說明欄中的 Paypal 連結給我小費。

And I promise I will not use your money to buy a really tall office chair that makes my hips too weak to Asian squat.

我保證我不會用你的錢去買一張非常高的辦公椅，因為它會讓我的臀部太弱而無法亞洲蹲。

If you don't want to leave me a tip, that's absolutely fine.

如果你不想給我小費，也完全可以。

Just hit the like button, subscribe to this channel with notifications on and share this video with someone you know who struggles with their Asian squat too.

只需按讚，訂閱本頻道並開啟通知，並與你認識同樣不會亞洲蹲的人分享這部影片。

I'm Matt Xu from Upright Health, reminding you that pain sucks; life shouldn't.

我是來自 Upright Health 馬特徐，提醒你疼痛很糟糕，但人生不該如此。