Name: 3個科學證實、刻不容緩的運動！ (3 Science-Backed Exercises You MUST Do Before It's Too Late)
Uploaded: 2026-02-04T14:17:16.000Z
Duration: 4 min 12 s

轉承詞

After 40, most people lose strength not because of age, but

40歲之後，大部分人會失去力量，不是因為年紀，

because they stop using a few key movement patterns.

而是因為他們停止使用一些關鍵的 movement patterns。

If you want to stay strong, mobile and pain free for decades, these three science backed exercises need to be in your daily routine.

如果你想在未來幾十年內保持強壯、靈活且沒有疼痛，這三個 science backed 的運動是你的日常必備。

The third one is the most overlooked and skipping it is why most people stay stiff as they age.

第三個是最常被忽略的，而忽略它是大多數人隨著年齡增長而變得僵硬的原因。

Wall Sits Wall sits are a fundamental tool for joint longevity.

Wall Sits Wall sits 是 joint longevity 的基本工具。

As we age, the connective tissues around the knees often weaken, not because of time, but

隨著年齡增長，膝蓋周圍的 connective tissues 常常會變弱，不是因為時間，

Scientific research shows that isometric holds like the wall sit help repair your tendons and wake up the muscles around your knees.

科學研究顯示，像 wall sit 這樣的 isometric holds 有助於修復你的 tendons，並喚醒你膝蓋周圍的肌肉。

For beginners, lean against a wall with your feet 12 inches out.

對於 beginners 來說，身體靠牆，雙腳離牆約 12 英吋。

Bend your knees slightly to a comfortable angle.

Aim for 2 minutes of total hold time throughout the day.

每天總共累積 2 分鐘的撐體時間。

If you're intermediate, slide down until your thighs are parallel to the floor.

如果你是中級程度，就滑下來，直到你的大腿跟地板平行。

Focus on pressing your lower back into the wall.

Build up to five minutes daily and if you're advanced, go deeper and vary foot distance.

每天累積到五分鐘，如果你是進階者，就蹲得更深，並改變腳的距離。

Regular practice builds bulletproof knees and postural stamina, making stairs feel effortless again.

規律練習能建立堅固的膝蓋和良好的姿勢耐力，讓爬樓梯再次變得輕鬆。

Take away Wall sits are your insurance policy for your knees.

takeaway 總結：靠牆深蹲是你膝蓋的保險。

Master them to maintain your freedom of movement.

練好它，維持你的動作自由度。

NUMBER two Deep Squats the deep squat is a primal human resting position that most adults in the west have completely lost.

第二項：深蹲，深蹲是原始人類的休息姿勢，西方大多數成年人已經完全失去了。

Losing this range of motion is a primary cause of lower back pain and stiff hips.

失去這種活動範圍是造成下背痛和髖部僵硬的主要原因。

Studies in biomechanics indicate that the ability to perform a deep squat is a key indicator of functional longevity.

生物力學的研究顯示，能否做出深蹲是功能性長壽的關鍵指標。

It decompresses the spine and restores the natural hinge function of the hips and taking the pressure off your joints.

這能舒緩脊椎，恢復髖部的自然鉸鏈功能，減輕關節壓力。

For beginners, hold onto a doorframe or a sturdy table for balance.

對於初學者，可以扶著門框或穩固的桌子來保持平衡。

If you're intermediate, squat without support, keeping your chest proud and heels down.

如果你是中級者，可以不扶支撐物進行深蹲，保持胸部挺直，腳跟著地。

Spend two to three minutes total in this position every day.

每天總共在這個姿勢停留兩到三分鐘。

If you're advanced, settle into the bottom of the squat and gently shift your weight side to side to open the ankles.

如果你是進階者，坐在深蹲的最低點，然後輕輕地左右移動重心來打開腳踝。

Aim for 5 to 10 minutes throughout the day.

This isn't an exercise in the traditional sense.

It's a restoration of your body's natural mechanics.

Use the deep squats to reclaim your mobility.

利用深蹲來找回你的活動能力。

If you don't use this range of motion, you will lose it.

如果你不使用這個活動範圍，你就會失去它。

Horse Stance the horse stance is the ultimate test of structural integrity, while the wall sit uses the wall for support.

馬步是結構完整性的終極考驗，而靠牆深蹲則利用牆壁支撐。

The the horse stance forces your hips, glutes and core to stabilize your entire frame in space.

馬步會迫使你的臀部、臀肌和核心穩定你在空間中的整個骨架。

Research into functional stiffness shows that stances like this strengthen the lateral stabilizers of the hip, the very muscles that prevent falls and hip fractures as we age.

關於功能性僵硬的研究顯示，像這樣的站姿可以強化臀部的側向穩定肌，也就是那些隨著年齡增長而防止跌倒和髖部骨折的肌肉。

For beginners, stand with feet twice as wide as your shoulders, toes pointed slightly out.

對於初學者，雙腳站開約為肩膀寬度的兩倍，腳尖稍微向外。

If you're intermediate, bring your thighs closer to parallel.

如果你是進階者，讓大腿盡量與地面平行。

Keep your pelvis tucked and your spine long.

If you're advanced, lower your hips until your thighs are parallel to the ground, arms extended forward.

如果你是高階者，降低臀部直到大腿與地面平行，雙手向前伸直。

朝著一次單獨五分鐘的保持前進。

This stance knits the lower body together, turning fragile joints into a stable foundation.

這個站姿將下半身連結在一起，將脆弱的關節變成穩固的基礎。

Takeaway the horse stance is the secret to staying grounded.

結論是馬步是保持穩定的祕訣。

It builds the deep strength that protects you from the inside out.

它建立了從內到外保護你的深層力量。

These three exercises are the foundation for staying strong after 40, but

這三個運動是四十歲後保持強壯的基礎，但是

the horse stance is truly the most powerful of them all.

If you want to master this specific move and see how it can transform your joint stability and deep strength, you need to watch this video next.

如果你想精通這個動作，看看它如何改變你的關節穩定性和深層力量，你一定要看下一個影片。

Start today and I'll see you in the next video.

今天就開始吧，我們下個影片見。