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&#39；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