How to Learn Skills Faster

Andrew Huberman:

安德鲁·休伯曼：

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

Andrew Huberman:

安德鲁·休伯曼：

I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Andrew Huberman:

安德鲁·休伯曼：

This month on the Huberman Lab podcast, we're talking all about physical performance.

本月在休伯曼实验室播客上，我们谈论的都是身体表现。

That means athletic performance, recreational exercise, weight lifting, running, swimming, yoga, skills and skill learning.

这意味着运动表现、休闲运动、举重、跑步、游泳、瑜伽、技能和技能学习。

Today we're going to talk about and focus on skill learning.

今天我们要讨论并关注的是技能学习。

We are going to focus on how to learn skills more quickly, in particular, motor skills.

我们将重点关注如何更快地学习技能，特别是运动技能。

This will also translate to things like musical skills and playing instruments, but we're mainly going to focus on physical movements of the body that extend beyond the hands, like just playing the piano or the fingers playing the guitar.

这也将转化为诸如音乐技能和演奏乐器之类的东西，但我们将主要关注超出手范围的身体物理运动，例如弹钢琴或弹吉他的手指。

But everything we're going to talk about will also serve the formation and the consolidation and the performance of other types of skills.

但我们要谈论的一切也将服务于其他类型技能的形成、巩固和表现。

Andrew Huberman:

安德鲁·休伯曼：

So if you're interested in how to perform better, whether or not it's dance or yoga, or even something that's just very repetitive, like running or swimming, this podcast episode is for you.

因此，如果您对如何表现得更好感兴趣，无论是舞蹈还是瑜伽，甚至是一些非常重复的运动，例如跑步或游泳，这个播客节目就适合您。

We're going to go deep into the science of skill learning, and we are going to talk about very specific protocols that the science points to and has verified allow you to learn more quickly, to embed that learning so that you remember it, and to be able to build up skills more quickly than you would otherwise.

我们将深入探讨技能学习的科学，我们将讨论科学指出并已验证的非常具体的协议，这些协议可以让你更快地学习，嵌入学习内容以便你记住它，并且能够比其他方式更快地建立技能。

Andrew Huberman:

安德鲁·休伯曼：

We are also going to touch on a few things that I get asked about a lot, but fortunately recently I've had the time to go deep into the literature, extract the data for you, and that's mental visualization.

我们还将讨论一些我经常被问到的事情，但幸运的是，最近我有时间深入研究文献，为您提取数据，这就是心理可视化。

How does visualizing a particular skill or practice serve the learning and/or the consolidation of that practice?

可视化特定技能或实践如何服务于该实践的学习和/或巩固？

Turns out there are some absolutely striking protocols that one can use.

事实证明，有一些绝对引人注目的协议可供使用。

Striking meaning they allow you to learn faster and they allow you to remember how to do things more quickly and better than if you were not doing this mental rehearsal.

引人注目的是，它们可以让你学得更快，让你比不进行心理排练时更快更好地记住如何做事。

But the pattern of mental rehearsal and when you do that mental rehearsal turns out to be vitally important.

但心理演练的模式以及何时进行心理演练却是至关重要的。

So I'm excited for today's episode.

所以我对今天的节目感到很兴奋。

We're going to share a lot of information with you and they're going to be a lot of very simple takeaways.

我们将与您分享很多信息，其中有很多非常简单的要点。

So let's get started.

那么让我们开始吧。

Andrew Huberman:

安德鲁·休伯曼：

Before we get into the topic of skill learning and tools for accelerating skill learning, I want to briefly revisit the topic of temperature, which was covered in the last episode, and just highlight a few things and clear up some misunderstandings.

在我们进入技能学习和加速技能学习的工具的主题之前，我想简单回顾一下上一集涉及的温度主题，并强调一些事情并澄清一些误解。

Last episode talked about these incredible data from my colleague Craig Heller's lab at Stanford, he's in the Department of Biology, showing that cooling the palms in particular ways and at particular times can allow athletes or just recreational exercises to do more pull-ups, dips, bench presses per unit time, to run further, to cycle further and to feel better doing it.

上一集谈到了我在斯坦福大学生物系的同事克雷格·海勒实验室的这些令人难以置信的数据，这些数据表明，在特定的时间以特定的方式冷却手掌可以让运动员或只是休闲运动在单位时间内做更多的引体向上、臂屈伸、卧推，跑得更远，骑自行车更远，并且感觉更好。

There really are incredible data that are anchored in the biology of the vascular system, the blood supply, and how it's involved in cooling us.

血管系统、血液供应以及它如何参与冷却我们的生物学确实有令人难以置信的数据。

Andrew Huberman:

安德鲁·休伯曼：

Many of you, dozens of you in fact said, "Wait a second.

你们中的许多人，事实上有几十人说：“等一下。

You gave us a protocol in this episode which says that we should cool our palms periodically throughout exercise in order to be able to do more work.

您在本集中给了我们一个协议，其中规定我们应该在锻炼过程中定期冷却手掌，以便能够做更多的工作。

But on the episode before that, on growth hormone and thyroid hormone, you said that heating up the body is good for release of growth hormone." I just want to clarify that both things are true.

但在之前的节目中，关于生长激素和甲状腺激素，你说加热身体有利于生长激素的释放。”我只是想澄清这两件事都是真的。

These are two separate protocols.

这是两个独立的协议。

You should always warm up before you exercise.

运动前一定要热身。

That warmup will not increase your body temperature or the muscle temperature to the point where it's going to diminish your work capacity, that it's going to harm your performance.

热身不会将您的体温或肌肉温度提高到会降低您的工作能力或损害您的表现的程度。

The cooling of the palms, which is really just a route to cool your core in an efficient way, the most efficient way, in fact, is about improving performance.

手掌的冷却，实际上只是一种有效的方法来冷却你的核心，最有效的方法，实际上是提高性能。

Andrew Huberman:

安德鲁·休伯曼：

Heating up the body with exercise and focusing on heat increases or using sauna for heat increases is geared toward growth hormone release, which is a separate matter.

通过运动让身体升温并专注于增加热量或使用桑拿来增加热量都是为了释放生长激素，这是一个单独的问题。

So you can do both of these protocols, but you would want to do them at separate times.

因此，您可以执行这两个协议，但您可能希望在不同的时间执行它们。

So just to make this very concrete before I move on to today's topic, if you're interested in doing more work, being able to do more sets and reps per unit time and feel better doing it or to run further or to cycle further, then cooling the palms periodically, as I described in the previous episode, is going to be the way to go.

因此，在我继续今天的主题之前，为了让这一点变得非常具体，如果你有兴趣做更多的工作，能够在单位时间内做更多的组数和次数，并且感觉更好，或者跑得更远或骑得更远，那么定期冷却手掌，就像我在上一集中所描述的那样，将是正确的方法。

If you're interested in getting growth hormone release, well then hot sauna, and I offered some other tools if you don't have a sauna in the episode on growth hormone and thyroid hormone, is going to be the way to go.

如果你有兴趣释放生长激素，那么热桑拿，如果你在生长激素和甲状腺激素的剧集中没有桑拿，我提供了一些其他工具，这将是一个不错的选择。

So those are separate protocols.

所以这些是单独的协议。

You can include them in your fitness regime and your training regime, but you do want to do them at separate times.

您可以将它们纳入您的健身方案和训练方案中，但您确实希望在不同的时间进行它们。

Andrew Huberman:

安德鲁·休伯曼：

And as a last point about this, I also mentioned that caffeine can either help or hinder performance, depending on whether or not your caffeine adapted, because of the ways that caffeine impacts body temperature and all sorts of things like vasodilation and constriction.

作为最后一点，我还提到咖啡因可以帮助或阻碍表现，这取决于你是否适应咖啡因，因为咖啡因会影响体温以及血管舒张和收缩等各种因素。

It's very simple.

这很简单。

If you enjoy caffeine before your workouts and you're accustomed to caffeine, meaning you drink it three or five times or more a week, a hundred to 300 milligrams is a typical daily dose of caffeine.

如果您在锻炼前喜欢喝咖啡，并且您已经习惯了咖啡因，也就是说您每周喝三到五次或更多次，那么每天的典型咖啡因剂量是 100 到 300 毫克。

Some of you are ingesting more, some less.

你们中有些人摄入较多，有些则较少。

If you do that regularly, well then it's going to be just fine to ingest caffeine before you train.

如果你经常这样做，那么在训练前摄入咖啡因就可以了。

It's not going to impact your body temperature and your vasodilation or constriction in ways that will hinder you.

它不会以妨碍您的方式影响您的体温和血管舒张或收缩。

Andrew Huberman:

安德鲁·休伯曼：

However, if you're not a regular caffeine user and you're thinking, "Oh, I'm going to drink a cup of coffee and get this huge performance-enhancing effect," well, that's not going to happen.

然而，如果你不是经常喝咖啡因的人，并且你在想，“哦，我要喝一杯咖啡，以获得巨大的性能增强效果”，那么，这不会发生。

Chances are it's going to lead to increases in body temperature and changes in the way that blood flow is happening in your body, and in particular on these palmar surfaces and in your face, that is going to likely diminish performance.

它很可能会导致体温升高和体内血液流动方式发生变化，特别是在这些手掌表面和面部，这可能会降低表现。

So if you enjoy caffeine and you're accustomed to it, so-called caffeine adapted, enjoy it before you're training.

因此，如果您喜欢咖啡因并且已经习惯了它，即所谓的“咖啡因适应”，请在训练之前享受它。

If you do not regularly use caffeine, then you probably do not want to view caffeine as a performance-enhancing tool.

如果您不经常使用咖啡因，那么您可能不希望将咖啡因视为增强性能的工具。

Andrew Huberman:

安德鲁·休伯曼：

And while we're on the topic of tools, and because this is a month on athletic performance and exercise and physical skill learning, I want to offer an additional tool that I've certainly found useful, which is how to relieve the so-called side stitch or side cramp when running or swimming.

当我们谈论工具的话题时，因为这是关于运动表现、锻炼和身体技能学习的一个月，我想提供一个我确实发现有用的额外工具，那就是如何缓解跑步或游泳时所谓的侧缝或侧抽筋。

This actually relates to respiration and to the nervous system, and it is not a cramp.

这实际上与呼吸和神经系统有关，并不是抽筋。

If you've ever been out running and you felt like you had a pain on your side, that pain could be any number of things, but what feels like cramping of your side is actually due to what's called collateralization of the phrenic nerve, which is a lot harder to say than a side cramp or a side stitch.

如果你曾经出去跑步，感觉一侧疼痛，这种疼痛可能是多种原因，但感觉一侧抽筋实际上是由于所谓的膈神经侧支所致，这比侧抽筋或侧缝更难说。

But here's the situation.

但情况是这样的。

You have a set of nerves, which is called the phrenic nerve, P-H-R-E-N-I-C, the phrenic nerve, which extends down from your brain stem, essentially this region, to your diaphragm to control your breathing.

你有一组神经，称为膈神经，P-H-R-E-N-I-C，膈神经从你的脑干（本质上是这个区域）向下延伸到你的膈肌来控制你的呼吸。

It has a collateral, meaning it has a branch just like the branch on a tree that innervates your liver.

它有一个侧支，这意味着它有一个分支，就像树上的分支一样，支配你的肝脏。

And if you are not breathing deeply enough, what can happen is you can get what's called sometimes a referenced pain.

如果您呼吸不够深，可能会发生有时所谓的牵涉性疼痛。

Andrew Huberman:

安德鲁·休伯曼：

Referenced pain is probably going to be familiar to any of you who have ever read about how to recognize heart attack.

对于读过如何识别心脏病发作的人来说，提到的疼痛可能会很熟悉。

People who have heart attacks will sometimes have pain on one side of their body, the left arm.

心脏病发作的人有时会感到身体一侧（即左臂）疼痛。

Sometimes people that have pain in a part of their back will suddenly also get pain in their shoulder or part of their face.

有时，背部某个部位疼痛的人的肩膀或脸部的某个部位也会突然疼痛。

This has to do with the fact that many of our nerves branch, meaning they're collateralized to different organs and areas of the body.

这与我们的许多神经分支有关，这意味着它们连接到身体的不同器官和区域。

And the way those nerves are woven together, it's often the case that if we disrupt the pattern of firing of electrical activity in one of those nerve branches, that the other ones are affected too.

这些神经交织在一起的方式通常是，如果我们破坏其中一个神经分支的电活动发射模式，其他神经分支也会受到影响。

Andrew Huberman:

安德鲁·休伯曼：

The side stitch, the pain in your side is often because of the contractions of the diaphragm, because of the way you're breathing while you're exercising, running or swimming or biking.

侧缝，你一侧的疼痛通常是由于隔膜的收缩，以及你在锻炼、跑步、游泳或骑自行车时的呼吸方式造成的。

And as a consequence, you feel pain in your side, but that's not a cramp.

结果，你会感到一侧疼痛，但这并不是抽筋。

The way to relieve it is very simple.

缓解的方法非常简单。

You do the physiological sigh that I've talked about in previous episodes of the podcast and elsewhere, which is a double inhale through the nose, very deep, and then a long exhale.

你会进行我在播客前几集和其他地方谈到的生理叹息，即通过鼻子深深地吸气两次，然后长长地呼气。

And you might want to repeat that two or three times.

您可能想重复两到三次。

Typically, that will relieve the side stitch because of the way that it changes the firing patterns of the phrenic nerve.

通常，这会减轻侧缝，因为它会改变膈神经的放电模式。

So the side stitch is annoying, it's painful sometimes where you think we're dehydrated.

所以侧缝很烦人，有时你认为我们脱水了，会很痛苦。

And you might be dehydrated, but oftentimes it's just that we're breathing in a way that causes some referenced pain of the liver.

你可能会脱水，但通常只是我们的呼吸方式导致了一些肝脏疼痛。

We call it a side stitch or a side cramp, and you can relieve it very easily through the double inhale, long exhale...

我们称之为侧缝或侧抽筋，你可以通过双吸气、长呼气来轻松缓解......

That pattern done two or three times.

这种模式重复了两三次。

Often you can continue to engage in the exercise while you do the double inhale, exhale, and it will just relieve itself that way.

通常，你可以在进行两次吸气、呼气的同时继续进行练习，这样它就会自行缓解。

So give it a try if you experience the side stitch.

因此，如果您遇到侧缝问题，请尝试一下。

Andrew Huberman:

安德鲁·休伯曼：

Some people I know are also doing the double inhale, long exhale during long continuous spouts of exercise.

我认识的一些人也在长时间连续的运动中做双吸气、长呼气。

I actually do this when I run.

我跑步时实际上会这样做。

We have decent data, although these are still unpublished data that that can engage at kind of regular cadence of heart rate variability.

我们有不错的数据，尽管这些数据仍然是未发表的数据，可以以某种规律的心率变异性进行。

So there are a number of reasons why this physiological sigh can be useful, but it certainly can be useful for relieving the side stitch or so-called side cramp.

因此，这种生理叹息有用的原因有很多，但它对于缓解侧缝或所谓的侧抽筋肯定有用。

Andrew Huberman:

安德鲁·休伯曼：

Let's talk about the acquisition of new skills.

我们来谈谈新技能的获得。

These could be skills such as a golf swing or a tennis swing, or you're shooting free throws or you're learning to dance or you're learning an instrument.

这些技能可以是高尔夫挥杆或网球挥杆等技能，也可以是罚球、学习跳舞或学习乐器。

I'm mainly going to focus on athletic performance.

我主要关注的是运动表现。

There are basically two types of skills: open loop and closed loop.

基本上有两种类型的技能：开环和闭环。

Andrew Huberman:

安德鲁·休伯曼：

Open loop skills are skills where you perform some sort of motor action and then you wait and you get immediate feedback as to whether or not it was done correctly or not.

开环技能是指您执行某种运动动作，然后等待并立即得到反馈以判断是否正确完成的技能。

A good example will be throwing darts at the dart board.

一个很好的例子就是向飞镖靶投掷飞镖。

So if you throw the dart, you get feedback about whether or not you hit the bullseye, you're off the dart board, or you're some other location on the dart board.

因此，如果您投掷飞镖，您会收到有关您是否击中靶心、您是否离开飞镖盘或您是否在飞镖盘上其他位置的反馈。

That's open loop.

那是开环。

Andrew Huberman:

安德鲁·休伯曼：

Closed loop would be something that's more continuous.

闭环将是更连续的东西。

So let's say you're a runner and you're starting to do some speed work and some sprints.

假设您是一名跑步者，并且您开始进行一些速度训练和一些冲刺训练。

And you're running and you can feel whether or not you're running correctly or maybe even have a coach and they're correcting your stride, or you're trying to do some sort of skill, like a hopscotch skill, which maybe you're doing the latter work where you're stepping between designated spaces on the ground.

当你跑步时，你可以感觉到自己是否跑得正确，或者甚至有教练在纠正你的步幅，或者你正在尝试做某种技能，比如跳房子技能，也许你正在做后面的工作，即你在地面上的指定空间之间行走。

That's closed loop, because as you go, you can adjust your behavior and you can adjust the distance of your steps, or you can adjust your speed, or you can adjust your posture.

这是闭环，因为当你走的时候，你可以调整你的行为，你可以调整你的脚步距离，或者你可以调整你的速度，或者你可以调整你的姿势。

And you are able to essentially do more practice per unit time, but you're getting feedback on a moment-to-moment basis.

您基本上可以在单位时间内进行更多练习，但您会实时获得反馈。

Andrew Huberman:

安德鲁·休伯曼：

So you have open loop and close loop.

所以你有开环和闭环。

And just to make this very, very clear, open loop would be practicing your tennis serve.

为了让这一点非常非常清楚，开环就是练习你的网球发球。

Let's say that you set a target on the other side of the net, you throw the ball up and you hit the ball, it goes over, that's open loop.

假设您在网的另一侧设定了一个目标，您将球向上抛，然后击球，球就过去了，这是开环。

You'll know whether or not you were in the court, you were on the location you wanted to hit or close to it or not.

你会知道你是否在球场上，你是否在你想要击球或接近它的位置。

That's open loop.

那是开环。

Closed loop would be if you are in a regular can.

如果你在一个普通的罐子里，那就是闭环。

So maybe you're learning a swim stroke or maybe you're trying to learn a particular rhythm on the drum.

因此，也许您正在学习游泳姿势，或者您正在尝试学习鼓上的特定节奏。

So maybe you're trying to learn a particular beat.

所以也许您正在尝试学习特定的节拍。

I'm not very musical, so I'm not going to embarrass myself by giving an example of this, although later I will.

我不太懂音乐，所以我不会举这样的例子让自己难堪，尽管稍后我会的。

Where you're trying to get a particular rhythm down, and if you're not getting it, you can adjust in real time and try and catch up or slow down or speed up, et cetera.

当你试图降低特定的节奏时，如果你没有达到它，你可以实时调整并尝试赶上或减慢或加快，等等。

Andrew Huberman:

安德鲁·休伯曼：

Hopefully, you'll understand open loop and closed loop.

希望您能够理解开环和闭环。

You should always know before you try and learn a skill, whether or not it's open loop or closed loop.

在尝试学习一项技能之前，您应该始终知道它是开环还是闭环。

I'll return to why that's important shortly, but if you want to learn something, ask, is it open loop or close loop?

我很快就会回到为什么这很重要，但是如果你想学习一些东西，请问它是开环还是闭环？

Andrew Huberman:

安德鲁·休伯曼：

There are essentially three components of any skill that involves motor movement, and those are: sensory perception, actually perceiving what you are doing and what's happening around you.

任何涉及运动的技能本质上都包含三个组成部分，它们是：感官知觉，实际感知您正在做的事情以及周围发生的事情。

So what you see, what you hear, sometimes you're paying attention to what you're doing specifically like the trajectory of your arm or how you're moving your feet if you're learning to dance.

因此，您所看到的、所听到的，有时您会特别注意自己正在做的事情，例如在学习跳舞时手臂的轨迹或脚的移动方式。

Sometimes you're more focused on something that's happening outside of you, like you're listening for something in music or you're paying attention to the way your partner is moving, et cetera.

有时，您会更关注外部发生的事情，例如您正在聆听音乐中的某些内容，或者您​​正在关注伴侣的移动方式，等等。

So there's sensory input.

所以有感官输入。

Andrew Huberman:

安德鲁·休伯曼：

Then there are the actual movements.

然后就是实际的动作。

There are the movements of your limbs and body, and then there's something called proprioception.

有四肢和身体的运动，还有一种叫做本体感觉的东西。

And proprioception is often discussed as a sixth sense of knowing where your limbs are in relation to your body.

本体感觉通常被认为是了解四肢相对于身体位置的第六感。

So proprioception is vitally important.

所以本体感觉至关重要。

If I reach down and pick up this pen and pick it up, I'm not thinking about where the pen in my hand is relative to my body, but proprioceptively, I'm aware of it at kind of a sixth sense deeper subconscious level.

如果我伸手拿起这支笔并拿起它，我不会考虑我手中的笔相对于我的身体的位置，但在本体感觉上，我在第六感更深的潜意识层面上意识到了它。

I can also make myself aware of where my limbs are.

我还可以让自己知道我的四肢在哪里。

And typically when we learn, we are placing more focus on proprioception than we do ordinarily.

通常，当我们学习时，我们会比平时更加​​关注本体感觉。

So if I get up from this chair and I happen to walk out of the room, I don't think about where my feet are landing relative to one another.

因此，如果我从这把椅子上站起来，碰巧走出房间，我不会考虑我的脚相对于彼此的落地位置。

But if my leg had fallen asleep because I had been leaning on one of the nerves of my leg or something like that, and my leg feels all tingly or numb, I and you, if this were to happen, you would immediately notice a shift in gate, it would feel strange.

但如果我的腿睡着了，因为我靠在腿的一根神经上或者类似的东西，我的腿感觉很刺痛或麻木，我和你，如果发生这种情况，你会立即注意到门的变化，感觉会很奇怪。

I'd have to pay attention to how I'm stepping.

我必须注意我的脚步。

And the reason is I'm not getting any proprioceptive feedback.

原因是我没有得到任何本体感觉反馈。

Andrew Huberman:

安德鲁·休伯曼：

Now, skill learning has a lot of other dimensions too, but those are the main ones that we're going to focus on.

现在，技能学习还有很多其他方面，但这些是我们要关注的主要方面。

So just to remind you, it's you need to know open loop or closed loop, and you need to know whether or not, excuse me...

所以提醒你，你需要知道开环或闭环，你需要知道是否，对不起......

You need to know that there's sensory perception, what you're paying attention to, movements themselves and proprioception.

你需要知道有感官知觉、你正在关注什么、运动本身和本体感觉。

And there's one other important thing that you need to know, which is that movement of any kind is generated from one, two, or three sources within your nervous system, within your brain and body.

您还需要知道另一件重要的事情，那就是任何类型的运动都是由您的神经系统、大脑和身体内的一个、两个或三个来源产生的。

These are central pattern generators, which are sometimes called CSPGs, excuse me...

这些是中心模式生成器，有时称为 CSPG，请原谅......

CPGSs.

CPGS。

CSPGs are something entirely different in biology.

CSPG 在生物学中是完全不同的东西。

CPGSs, this just goes to show that I have a module...

CPGS，这只是表明我有一个模块......

Andrew Huberman:

安德鲁·休伯曼：

CSPGs are chondroitin sulfate proteoglycans.

CSPG 是硫酸软骨素蛋白聚糖。

They have nothing to do with this topic.

他们与这个话题无关。

CPGSs are central pattern generators, or CPGs, they're sometimes called.

CPGS 是中央模式生成器，有时也称为 CPG。

These CPGs are in your spinal cord, mine and yours, different ones, and they generate repetitive movements.

这些 CPG 位于你的脊髓中，我的和你的，不同的，它们会产生重复的运动。

So if you're walking, if you're running, if you're cycling, if you're breathing, which presumably you are, and you're doing that in a regular rhythmic cadence, central pattern generators are controlling that movement.

因此，如果你在走路，如果你在跑步，如果你在骑自行车，如果你在呼吸（大概你就是这样），并且你正在以有规律的节奏进行这些动作，那么中央模式发生器就会控制该运动。

After you learn how to walk, run, swim, cycle, do anything really, much of the work is handed off to these central pattern generators.

当你学会如何走路、跑步、游泳、骑自行车等真正的事情后，大部分工作都会交给这些中央模式生成器。

Andrew Huberman:

安德鲁·休伯曼：

And there were experiments that were done in the '60s, '70s and '80s that actually looked at decerebrate animals and even decerebrate humans.

在 60 年代、70 年代和 80 年代进行了一些实验，实际上观察了去大脑的动物，甚至去大脑的人类。

These are humans and animals that lack a cerebral cortex.

这些是缺乏大脑皮层的人类和动物。

They lack much of the brain, and yet they can engage in what's called effective movement.

他们缺乏大量的大脑，但他们可以进行所谓的有效运动。

So it sounds like a barbaric experiment.

所以这听起来像是一个野蛮的实验。

I'm glad I wasn't the one to have to do them, but this is the stuff of neuroscience textbooks that cats or dogs or mice that have their neocortex removed, put them on a treadmill, they'll walk just fine, and they will adjust their speed of walking just fine, even though they basically lack all their thinking, decision-making brain.

我很高兴我不是那个必须这么做的人，但这就像神经科学教科书上的内容，把猫、狗或老鼠的新皮质切除后，放在跑步机上，它们会很好地行走，并且会很好地调整自己的行走速度，尽管它们基本上缺乏所有思考和决策的大脑。

And it turns out humans that have unfortunately massive strokes to their cortex and lack any neocortex, but preserve these central pattern generators, will also walk just fine, even though they lack any of the other stuff in the brain.

事实证明，不幸的是，人类的大脑皮层遭受了严重的中风，并且缺乏任何新皮质，但保留了这些中枢模式发生器，即使他们大脑中缺乏任何其他东西，也能正常行走。

Andrew Huberman:

安德鲁·休伯曼：

So these CPGs or CPGSs are amazing and they control a lot of our already learned behavior.

所以这些 CPG 或 CPGS 非常神奇，它们控制着我们很多已经习得的行为。

When you're really good at something, CPGs are controlling a lot of that behavior.

当你真正擅长某件事时，快速消费品会控制很多行为。

And that's true also for a golf swing.

对于高尔夫挥杆来说也是如此。

Even if it's not really repetitive, somebody who's really good at golf is going to...

即使这并不是真正的重复，真正擅长高尔夫的人也会……

I guess you call it a tee.

我猜你称之为 T 恤。

You put the ball on the tee.

你把球放在发球台上。

I've only done mini golf frankly, but someday maybe I'll learn how to golf.

坦白说我只打过迷你高尔夫，但也许有一天我会学会如何打高尔夫球。

But you set the golf ball down and swing, set the golf ball down, swing.

但是你将高尔夫球放下并挥杆，将高尔夫球放下并挥杆。

Central pattern generators are going to handle a lot of that.

中央模式生成器将处理很多事情。

If I were to go to the golf course...

如果我去高尔夫球场...

Stanford has a beautiful golf course.

斯坦福大学有一个美丽的高尔夫球场。

If I were to go out there, put a ball on the tee, my central pattern generates would not be involved in that at all.

如果我出去，把一个球放在发球台上，我的中心模式生成将根本不会参与其中。

The moment I get bringing the club back to swing, it's going to engage other things.

当我让球杆重新回到摇摆状态的那一刻，它就会涉及到其他事情。

And the other things that's going to engage, because I don't know that behavior now or then, is upper motor neurons.

因为我不知道现在或将来的行为，所以其他会参与的事情是上运动神经元。

We have motor neurons in our cortex, in our neocortex that control deliberate action, and those are the ones that you're engaging when you are learning.

我们的大脑皮层和新大脑皮层中都有运动神经元，它们控制着刻意的行动，而这些正是您在学习时所参与的神经元。

Those are the ones that you have to pay attention in order to engage.

这些是您必须注意才能参与的内容。

Andrew Huberman:

安德鲁·休伯曼：

And that's what's happening, for instance, if I decide I'm going to reach down and pick up my pen, which I rarely think about, but now I'm thinking about it, and I'm going to do this in a very deliberate way.

这就是正在发生的事情，例如，如果我决定伸手拿起我的笔，我很少考虑这一点，但现在我正在考虑它，并且我将以一种非常深思熟虑的方式这样做。

I'm going to grab it with these two fingers and lift.

我要用这两根手指抓住它并举起。

My upper motor neurons are now involved.

我的上运动神经元现在也参与其中。

So upper motor neurons are very important because a little bit later in the episode when we talk about how to use visualization in order to accelerate skill learning, it's going to leverage these upper motor neurons in very particular ways.

因此，上运动神经元非常重要，因为在本集稍后我们讨论如何使用可视化来加速技能学习时，它将以非常特殊的方式利用这些上运动神经元。

So we have CPGs for rhythmic movement, upper motor neurons for deliberate unlearned movements or movements that we are in the process of learning.

因此，我们有用于有节奏运动的 CPG，有用于有意未学过的运动或我们正在学习过程中的运动的上运动神经元。

And then we have what are called lower motor neurons.

然后我们就有了所谓的下运动神经元。

Lower motor neurons are the ones in our spinal cord that send little wires out to our muscles, which actually cause the firing of those muscle fibers.

下运动神经元是我们脊髓中的神经元，它们向我们的肌肉发出小电线，这实际上导致了这些肌肉纤维的放电。

The way to think about this is you've got upper motor neurons, which talk to CPGs and to lower motor neurons.

思考这个问题的方法是，你有上运动神经元，它们与 CPG 和下运动神经元通信。

So it's really simple.

所以这真的很简单。

And now you now most to everything there is to know about the neural pathways controlling movement, at least for sake of this discussion.

现在，您现在已经对控制运动的神经通路有了最全面的了解，至少为了这次讨论。

Andrew Huberman:

安德鲁·休伯曼：

So anytime we learn something, we have to decide what to place our sensory perception on, meaning what are we going to focus on?

因此，每当我们学习某些东西时，我们都必须决定将我们的感官知觉放在什么上，这意味着我们要关注什么？

That's critical.

这很关键。

If you're listening to this and you are the type of person who like taking notes, this should be the second question you ask.

如果您正在听这个并且您是喜欢记笔记的人，那么这应该是您问的第二个问题。

Remember the first question is, is it open loop or closed loop?

记住第一个问题是，它是开环还是闭环？

Andrew Huberman:

安德鲁·休伯曼：

The second question should be, what should I focus my attention on?

第二个问题应该是，我应该关注什么？

Auditory attention, visual attention or proprioception?

听觉注意力、视觉注意力还是本体感觉？

Should I focus on where my limbs are relative to my body or should I focus on the outcome?

我应该关注我的四肢相对于身体的位置还是应该关注结果？

This is a critical distinction.

这是一个关键的区别。

You can decide to learn how to do a golf swing or learn how to shoot free throws or learn how to dance tango and decide that you are going to focus on the movements of your partner or the positions of your feet.

您可以决定学习如何打高尔夫球，或者学习如何罚球，或者学习如何跳探戈，并决定将注意力集中在伴侣的动作或脚的位置上。

Maybe are going to look at them, maybe you're going to sense them, you're going to actually feel where they are.

也许你会看着它们，也许你会感觉到它们，你会真正感觉到它们在哪里。

Or maybe you're going to sense the position and posture of your body, which is more proprioceptive.

或者也许你会感觉到你身体的位置和姿势，这更具本体感觉。

So you have to allocate your attention, and I'm going to tell you how to allocate your attention best in order to learn faster.

所以你必须分配你的注意力，我将告诉你如何最好地分配你的注意力，以便学得更快。

So these are the sorts of decisions that you have to make.

所以这些是你必须做出的决定。

Andrew Huberman:

安德鲁·休伯曼：

Fortunately for you, you don't have to think about whether or not you're going to use your upper motor neurons and your lower motor neurons or not, because if you don't know how to do something, you're automatically going to engage your upper motor neurons.

对你来说幸运的是，你不必考虑是否要使用上运动神经元和下运动神经元，因为如果你不知道如何做某事，你会自动使用上运动神经元。

And if you do, then you're not going to use your upper motor neurons.

And if you do, then you're not going to use your upper motor neurons.

You're mainly going to rely on central pattern generators.

您主要依赖中央模式生成器。

You are always using your lower motor neurons to move muscle.

您总是使用下运动神经元来移动肌肉。

So we can really simplify things now.

所以我们现在可以真正简化事情。

I've given you a lot of information, but we can simplify it.

我已经给了你很多信息，但我们可以简化它。

Basically, open loop or closed loop, that's one question, and what am I going to focus on?

Basically, open loop or closed loop, that's one question, and what am I going to focus on?

And then your neurology will take care of the rest.

然后你的神经科会处理剩下的事情。

Andrew Huberman:

安德鲁·休伯曼：

Now I want to talk about realistic expectations.

现在我想谈谈现实的期望。

Somewhere in Hollywood, presumably, it got embedded in somebody's mind that instant skill acquisition was possible.

Somewhere in Hollywood, presumably, it got embedded in somebody's mind that instant skill acquisition was possible.

That you could take a particular pill or you could touch a particular object, or you could have a wand wave over you and you would suddenly have a skill.

你可以服用一种特定的药丸，或者你可以触摸一个特定的物体，或者你可以用魔杖在你身上挥一挥，你就会突然拥有一项技能。

And so that is the result of Hollywood et al.

这就是好莱坞等人的结果。

It doesn't exist, at least not in reality.

它不存在，至少在现实中不存在。

And I love movies, but it simply doesn't exist.

我喜欢电影，但它根本不存在。

Andrew Huberman:

安德鲁·休伯曼：

Then the self-help literature created another rule called the 10,000 hours rule.

Then the self-help literature created another rule called the 10,000 hours rule.

And frankly, that doesn't really match the literature, at least the scientific literature either.

And frankly, that doesn't really match the literature, at least the scientific literature either.

I like it because it implies that learning takes time, which is more accurate than the Hollywood et al., instant skill acquisition rule, which isn't really a rule, it's a myth.

我喜欢它，因为它意味着学习需要时间，这比好莱坞等人的即时技能获取规则更准确，这并不是真正的规则，而是一个神话。

But the 10,000 hours rule overlooks something crucial, which is that it's not about hours, it's about repetitions.

但 10,000 小时规则忽略了一些重要的事情，即这与时间无关，而是与重复次数有关。

Now, of course, there's a relationship between time and repetitions, but there are some beautiful experiments that point to the fact that by simple adjustment of what you are focused on as you attempt to learn a new skill, you can adjust the number of repetitions that you do.

当然，时间和重复之间存在关系，但有一些漂亮的实验表明，通过简单调整你在尝试学习新技能时关注的内容，你可以调整你所做的重复次数。

You adjust your motivation for learning, and you can vastly accelerate learning.

你调整你的学习动机，你就可以极大地加速学习。

Andrew Huberman:

安德鲁·休伯曼：

Some of you may recognize this by its internet name, which is not a scientific term, which is the Super Mario Effect.

Some of you may recognize this by its internet name, which is not a scientific term, which is the Super Mario Effect.

There's actually a quite good video on YouTube describing the Super Mario Effect.

实际上，YouTube 上有一个非常好的视频描述了超级马里奥效应。

I think it was a YouTuber who has, I think, a background in science, and he did an interesting experiment.

I think it was a YouTuber who has, I think, a background in science, and he did an interesting experiment.

I'll talk about his experiment first, and then I will talk about the neurobiology that supports the result that he got.

I'll talk about his experiment first, and then I will talk about the neurobiology that supports the result that he got.

Andrew Huberman:

安德鲁·休伯曼：

The Super Mario Effect relates to the game Super Mario Brothers, but you'll see why at the end.

The Super Mario Effect relates to the game Super Mario Brothers, but you'll see why at the end.

But basically what they did was they had 50,000 subjects, which is enormous number of subjects, learn a program essentially taking words from a computer program or the commands for a computer program that were clustered in a column on the right.

但基本上他们所做的是他们有 50,000 个受试者，这是一个巨大的受试者数量，学习一个程序，本质上是从计算机程序中获取单词或计算机程序的命令，这些命令聚集在右侧的一列中。

So these are the sorts of things that computer programs will be familiar with, but other people won't.

So these are the sorts of things that computer programs will be familiar with, but other people won't.

And those commands, they essentially translate to things like go forward, and then if it's a right-hand turn in the maze, then go right and continue until you hit a choice point, et cetera.

这些命令本质上会转化为诸如前进之类的东西，然后如果是在迷宫中右转，则向右走并继续，直到到达选择点等等。

So it's a bunch of instructions, but the job of the subjects in these experiments were to organize those instructions in a particular way that would allow a little cursor to move through the maze successfully.

所以这是一堆指令，但这些实验中受试者的工作是以特定的方式组织这些指令，使小光标能够成功地穿过迷宫。

Andrew Huberman:

安德鲁·休伯曼：

Basically the goal was, or at least what the subjects were told, is that anyone can learn to compute a program and if somebody can just organize the instructions in the right way, then they can program this little cursor to move through a maze.

基本上，目标是，或者至少是受试者被告知的，是任何人都可以学习计算程序，如果有人能够以正确的方式组织指令，那么他们就可以对这个小光标进行编程，使其穿过迷宫。

Very simple.

很简单。

And yet if you don't have any background in computer programming, or even if you do, it takes some skill.

And yet if you don't have any background in computer programming, or even if you do, it takes some skill.

You have to know what commands to give in what particular order, and they made that very easy.

你必须知道以什么特定顺序发出什么命令，他们让这变得非常容易。

You just assemble them in a list over onto the right.

您只需将它们组装在右侧的列表中即可。

So people started doing this.

于是人们开始这样做。

Andrew Huberman:

安德鲁·休伯曼：

Now there were two groups and one half of the subjects if they got it wrong, meaning they entered a command and the cursor would move and it was the wrong command for this little cursor to move through the maze, they saw a signal jump up on their screen that said, "That did not work.

现在有两组，其中一半的受试者如果输错了，这意味着他们输入了一个命令，光标就会移动，而这个小光标穿过迷宫的命令是错误的，他们看到屏幕上跳出一个信号，上面写着：“这不起作用。

Please try again." That's it.

请再试一次。”就是这样。

If they put in the wrong command or it was in the wrong sequence, it would say, "That did not work.

如果他们输入了错误的命令或者命令的顺序错误，它会说：“那不起作用。

Please try again." And then the subjects would reorganize the instructions and then the little cursor would continue.

请再试一次。”然后受试者会重新组织指令，然后小光标会继续。

And if they got it wrong again, it would say, "That did not work.

And if they got it wrong again, it would say, "That did not work.

Please try again."

请再试一次。”

Andrew Huberman:

安德鲁·休伯曼：

The other half of the subjects, if they got something wrong, were told, "You just lost five points, please continue." That's the only difference in the feedback that they got.

The other half of the subjects, if they got something wrong, were told, "You just lost five points, please continue." That's the only difference in the feedback that they got.

Andrew Huberman:

安德鲁·休伯曼：

Now, I have to confess, I would've predicted based on my knowledge of dopamine circuitry and reward contingency and epinephrine and stress and motivated learning, and this other thing that we've been told in many, many books on behavioral economics and in the self-help literature, which is that people will work much harder to prevent losing something than they will to gain something.

现在，我必须承认，我会根据我对多巴胺回路、奖励偶然性、肾上腺素、压力和主动学习的了解，以及我们在许多行为经济学书籍和自助文献中告诉我们的另一件事进行预测，即人们会更加努力地防止失去某些东西，而不是获得某些东西。

That you hear all the time.

你一直听到的。

And it turns out that that's not at all what happened.

And it turns out that that's not at all what happened.

If they looked at the success rate of the subjects, what they found was that the subjects that were told that did not work, please try again, had a 68% success rate.

如果他们观察受试者的成功率，他们发现被告知不起作用的受试者，请再试一次，成功率高达 68%。

Sixty-eight percent of them went on to successfully program this cursor moving through the maze, whereas the ones that were told you lost five points had a 52% success rate, which is a significant difference.

其中 68% 的人继续成功地编程让光标穿过迷宫，而那些被告知你丢了 5 分的人的成功率为 52%，这是一个显着的差异。

Andrew Huberman:

安德鲁·休伯曼：

But the source of the success or the lack of success is really interesting.

但成功或失败的根源确实很有趣。

The subjects that were told that did not work, please try again, tried many, many more times per unit time.

被告知不起作用的受试者，请再试一次，单位时间内尝试了很多很多次。

In other words, they made more attempts at programming this thing to allow-

换句话说，他们做了更多的尝试来对这个东西进行编程以允许-

Andrew Huberman:

安德鲁·休伯曼：

...

...

time.

时间。

In other words, they made more attempts at programming this thing to allow this cursor to move through the maze, whereas the people that were told you lost five points gave up earlier or gave up entirely.

换句话说，他们做了更多的尝试来对这个东西进行编程，以允许光标在迷宫中移动，而被告知你失去了五分的人则更早放弃或完全放弃。

Okay, so let's just step back from this, because to me this was very surprising.

好吧，让我们退一步，因为对我来说这非常令人惊讶。

It violates a lot of things that I had heard in the kind of popular culture or the self-help literature, that people will work much harder to avoid losing something than they will to gain something, and it didn't really fit with what I understood about reward contingencies in dopamine.

它违反了我在流行文化或自助文学中听到的很多事情，即人们会更加努力地避免失去某些东西，而不是获得某些东西，而且它并不真正符合我对多巴胺奖励意外事件的理解。

Andrew Huberman:

安德鲁·休伯曼：

But it did fit well with another set of experiments that I'm very familiar with from the neuroscience literature.

但它确实与我在神经科学文献中非常熟悉的另一组实验非常吻合。

And I'll give you the punchline first, and then we're going to take what these data mean and we're going to talk about a learning protocol that you can use that will allow you to learn skills faster by willingly participating in more repetitions of the skill learning, meaning you will want to do more repetitions, even if you're getting it wrong some or most of the time.

我会先给你一个要点，然后我们将了解这些数据的含义，我们将讨论一个你可以使用的学习协议，它可以让你通过自愿参与更多的技能学习重复来更快地学习技能，这意味着你会想要做更多的重复，即使你在某些或大部分时间都犯了错误。

Andrew Huberman:

安德鲁·休伯曼：

So the experiment that I want to tell you about is called the tube test, and this is generally done in mice, although it's sometimes been done in rats, and it has a lot of parallels to some things that you've probably seen and experienced even in human life, in regular life, maybe even in your life.

所以我想告诉你的实验被称为试管测试，这通常是在老鼠身上进行的，尽管有时也在老鼠身上进行，它与你可能在人类生活中，在日常生活中，甚至在你的生活中看到和经历过的一些事情有很多相似之处。

So here's the experiment.

这是实验。

You take two rats, you put them in a tube, or two mice, you put them in a tube, and mice and rats, they don't like to share the same tube.

你拿两只老鼠，把它们放在一个管子里，或者两只老鼠，把它们放在一个管子里，老鼠和老鼠，他们不喜欢共用同一个管子。

So what they'll do is they'll start pushing each other back and forth, back and forth.

所以他们要做的就是开始来来回回地互相推动。

Sooner or later, one of the rats or mice pushes the other one out.

迟早，其中一只老鼠会将另一只推出去。

The one that got pushed out is the loser, the one that gets the tube is the winner.

The one that got pushed out is the loser, the one that gets the tube is the winner.

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

Now you take the winner, you give it a new competitor, and what you find is that the mouse or rat that won previously has a much higher than chance probability of winning the second time.

现在你拿走了获胜者，给它一个新的竞争对手，你会发现先前获胜的老鼠第二次获胜的概率远远高于偶然概率。

In other words, winning before leads to winning again.

换句话说，之前获胜会导致再次获胜。

And the reverse is also true.

反之亦然。

If you take the loser and you put that loser in with another mouse, fresh mouse, new mouse, the loser typically will lose at much greater probability than chance.

如果你把失败者拿走，然后把失败者与另一只老鼠、新老鼠、新老鼠放在一起，那么失败者通常会以比偶然更大的概率失败。

And this is not related to differences in strength or size or testosterone or any other of the things that might leap to mind as explanations for this, because those were all controlled for.

这与力量、体型、睾丸激素或任何其他可能跳到脑海中作为解释的因素的差异无关，因为这些都是受控制的。

Andrew Huberman:

安德鲁·休伯曼：

Now, that result had been known about for decades.

现在，这个结果几十年来一直为人所知。

But three years ago, there was a paper published in the journal Science, a phenomenal journal, it's one of the three apex journals, that examined the brain area that's involved in this.

但三年前，《科学》杂志上发表了一篇论文，这是一本现象级杂志，是三大顶尖期刊之一，研究了与此相关的大脑区域。

Turns out it's a particular area of the frontal cortex, for those of you that want to know.

对于那些想知道的人来说，事实证明这是额叶皮层的一个特定区域。

And they did a simple experiment where the experimenters increased or decreased the activity of this brain area in the prefrontal cortex, a little subregion of the prefrontal cortex, and what they found is if they stimulated this brain area, a mouse or rat, regardless of whether or not it had been a winner or loser before, became a winner every single time.

他们做了一个简单的实验，实验者增加或减少了前额叶皮层这个大脑区域（前额叶皮层的一个小分区）的活动，他们发现，如果刺激这个大脑区域，小鼠或大鼠，无论以前是赢家还是输家，每次都会成为赢家。

And they showed that if they blocked the activity of this brain area, regardless of whether or not the mouse or rat had been a winner or a loser, it became a loser every single time.

他们表明，如果阻断这个大脑区域的活动，无论老鼠是赢家还是输家，它每次都会成为输家。

Andrew Huberman:

安德鲁·休伯曼：

And this translated to other scenarios, other competitive scenarios where they'd put a bunch of mice or rats in a kind of cool chamber, they'd have a little heat lamp in the corner, and mice like heat, and there was only enough space for one mouse to get to be under the heat, and the one that had won in the tube test or that had the brain area stimulated always got the nice warm spot.

这转化为其他场景，其他竞争场景，他们把一群老鼠放在一个凉爽的房间里，在角落里放一盏小加热灯，老鼠喜欢热，只有足够的空间让一只老鼠处于高温下，而在试管测试中获胜或大脑区域受到刺激的老鼠总是得到很好的温暖点。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

So what is this magic brain area?

那么这个神奇的大脑区域是什么呢？

What is it doing?

它在做什么？

Well, the reason I'm bringing this up today, and the reason I'm bringing it up on the heels of the Super Mario Effect is that stimulation of this brain area had a very simple and very important effect, which was it led to more forward steps, more repetitions, more effort, but not in terms of sheer might and will, not digging deeper, just more repetitions per unit time.

好吧，我今天提出这个问题的原因，以及我紧随《超级马里奥效应》之后提出这个问题的原因是，刺激这个大脑区域有一个非常简单但非常重要的效果，那就是它会导致更多的前进步骤，更多的重复，更多的努力，但不是纯粹的力量和意志，不是深入挖掘，只是单位时间更多的重复。

And the losers had fewer repetitions per unit time.

失败者单位时间内的重复次数较少。

So the Super Mario Effect, this online experiment, and the tube test, which has been done by various labs and repeated again and again, point to a simple but very important rule, which is neither the 10,000 hours rule nor the magic wand Hollywood version of learning, but rather the neurobiological explanation for learning a skill is you want to perform as many repetitions per unit time as you possibly can, at least when you're first trying to learn a skill.

因此，超级马里奥效应，这个在线实验，以及由各个实验室完成并一次又一次重复的试管测试，都指出了一个简单但非常重要的规则，它既不是一万小时规则，也不是好莱坞版的学习魔杖，而是学习技能的神经生物学解释是，你希望在单位时间内尽可能多地重复，至少当你第一次尝试学习一项技能时。

Andrew Huberman:

安德鲁·休伯曼：

I want to repeat that.

我想重复一遍。

You want to perform as many repetitions as you possibly can, at least when you're first trying to learn a skill.

你想要尽可能多地重复，至少在你第一次尝试学习一项技能时是这样。

Now that might sound like a duh, just more reps, but it's not so obvious.

现在这可能听起来像是废话，只是需要更多次数，但并不是那么明显。

There's no reason why more repetitions should necessarily lead to faster learning, because you could also say, well, more repetitions, you could make more errors, and those errors would lead to poor performance, like misstepping a number of times.

没有理由说更多的重复一定会导致更快的学习，因为你也可以说，好吧，更多的重复，你可能会犯更多的错误，而这些错误会导致表现不佳，比如多次失误。

And in these cases, there's very little feedback, right?

在这些情况下，反馈很少，对吧？

It's not like every time the rat pushes forward or moves back that it is sensing, oh, I'm winning, I'm losing, I'm winning, I'm losing, on a micro level.

并不是每次老鼠向前或向后移动时，它都会感觉到，哦，我赢了，我输了，我赢了，我输了，在微观层面上。

It probably does that as it starts to push the other one out.

当它开始将另一个推出时，它可能会这样做。

The rat or mouse probably thinks, oh, I'm winning, and as it's backing up, it probably thinks, I'm losing.

老鼠可能会想，哦，我赢了，而当它后退时，它可能会想，我输了。

Andrew Huberman:

安德鲁·休伯曼：

As you play the game, the Super Mario game, you are told, nope, that didn't work, nope, that didn't work.

当你玩超级马里奥游戏时，你会被告知，不，那不起作用，不，那不起作用。

Please try again.

请再试一次。

But the important thing is that the winners are always generating more repetitions per unit time.

但重要的是，获胜者总是在单位时间内产生更多的重复。

It's just a repeat of performance, repeat of performance, even if there are errors.

这只是表演的重复，表演的重复，即使有错误。

And that points to something vitally important, which is reps are important, but making error reps is also important.

这表明了一些至关重要的事情，即次数很重要，但犯错误的次数也很重要。

In fact, it might be the most important factor.

事实上，这可能是最重要的因素。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about errors, and why those solve the problem of what to focus on, because as I said earlier, if you want to learn something, you need to know if it's open loop or closed loop, and you need to know what to focus on, where to place your perception.

那么我们来谈谈错误，以及为什么这些错误解决了要关注什么的问题，因为正如我之前所说，如果你想学习一些东西，你需要知道它是开环还是闭环，你需要知道要关注什么，把你的感知放在哪里。

And that seems like a tough task, but errors will tell you exactly what to focus on.

这似乎是一项艰巨的任务，但错误会准确地告诉您应该关注什么。

So let's talk about errors, and why you can leverage errors to accelerate skill learning.

那么让我们来谈谈错误，以及为什么可以利用错误来加速技能学习。

Andrew Huberman:

安德鲁·休伯曼：

Okay, so we've established that performing the maximum number of repetitions per training session is going to be advantageous.

好的，我们已经确定每次训练时执行最大重复次数是有利的。

And that might seem obvious, but there's a shadowy side to that, which is, well, why would I want to just repeat the same thing over and over again if I'm getting it wrong 90% of the time?

这似乎是显而易见的，但也有一个阴暗的一面，那就是，如果我 90% 的时间都弄错了，为什么我要一遍又一遍地重复同样的事情呢？

And the reason is that the errors actually cue your nervous system to two things, one, to error correction, and the other is it opens the door or the window for neuroplasticity.

原因是这些错误实际上会提示你的神经系统做两件事，一是纠正错误，二是它打开了神经可塑性的大门或窗户。

Neuroplasticity is the brain and nervous system's ability to change in response to experience, essentially to custom modify itself in order to perform anything better.

神经可塑性是大脑和神经系统根据经验而改变的能力，本质上是为了更好地执行任务而自定义修改自身。

We did an entire month on neuroplasticity, and I talked a little bit about errors and why they're important.

我们花了整整一个月的时间来研究神经可塑性，我谈到了一些错误以及它们为何如此重要。

Now we're going to make this very concrete and operationalize it, make it very actionable.

现在我们要把它具体化并付诸实施，使其非常具有可操作性。

Andrew Huberman:

安德鲁·休伯曼：

There was a paper that was published in 2021 from Norman et al.

Norman 等人于 2021 年发表了一篇论文。

This is a very important paper.

这是一篇非常重要的论文。

It was published in the journal Neuron, which is a Cell Press journal, excellent journal.

发表在Neuron杂志上，这是Cell Press的杂志，优秀的杂志。

The title of the paper gives it away, essentially, which is "Post-error recruitment of frontal sensory cortical projections promotes attention." Now, what that says is that when you make an error, it causes an activation of the brain areas that anchor your attention.

这篇论文的标题本质上已经透露了这一点，那就是“错误后额感觉皮层投射的募集可以促进注意力”。现在，这意味着，当你犯错误时，它会激活控制你注意力的大脑区域。

Remember, we need perception, attention, which they're essentially the same thing, we need proprioception, and we need the upper and lower motor neurons to communicate in the proper ways, and this vital question is what to pay attention to.

请记住，我们需要感知、注意力，它们本质上是同一件事，我们需要本体感觉，我们需要上运动神经元和下运动神经元以正确的方式进行交流，这个至关重要的问题是要注意什么。

Andrew Huberman:

安德鲁·休伯曼：

Errors tell your nervous system that something needs to change.

错误告诉你的神经系统有些事情需要改变。

So if you are performing a task or a skill, like you're learning how to dance and you're stepping on the other person's toes, or you're fumbling or you're not getting it right, those errors are opening the possibility for plasticity.

因此，如果你正在执行一项任务或一项技能，比如你正在学习如何跳舞，但你踩到了别人的脚趾，或者你在摸索，或者你做得不对，这些错误就会为可塑性提供可能性。

If you walk away at that point, you've made the exact wrong choice, okay?

如果你当时就离开，那你就做出了完全错误的选择，好吗？

Unless the errors are somehow hazardous to your health or somebody else's wellbeing, you want to continue to engage at a high repetition rate.

除非错误对您的健康或其他人的福祉造成某种危害，否则您希望继续以高重复率参与。

That's really where the learning is possible.

That's really where the learning is possible.

Without errors, the brain is not in a position to change itself.

如果没有错误，大脑就无法改变自身。

Errors actually cue the frontal cortex networks, what we call top-down processing, and the neuromodulators, things like dopamine and acetylcholine and epinephrine, that will allow for plasticity.

错误实际上会提示额叶皮层网络，即我们所说的自上而下的处理，以及神经调节剂，如多巴胺、乙酰胆碱和肾上腺素，这将允许可塑性。

So while the Super Mario experiment, the maze experiment, was only focused on generating errors, telling people that wasn't right, please try again, or that wasn't right, you lost five points, the key distinction is that the errors themselves cued people to the fact that they needed to change something.

因此，虽然超级马里奥实验，即迷宫实验，只专注于产生错误，告诉人们哪里不对，请再试一次，或者哪里不对，你就丢了五分，但关键的区别在于，错误本身提示人们他们需要改变一些东西。

Andrew Huberman:

安德鲁·休伯曼：

So if you're trying to learn a new skill and you're screwing up and you're making mistakes, the more mistakes you make, the more plastic your brain becomes, such that when you get it right, that correct pattern will be rewarded and consolidated.

因此，如果你试图学习一项新技能，但你搞砸了，犯了错误，你犯的错误越多，你的大脑变得越可塑，这样当你做对时，正确的模式就会得到奖励和巩固。

And you can trust that it will, because the performance of something correctly is associated with the release of this neuromodulator dopamine.

你可以相信它会的，因为某件事的正确表现与这种神经调节剂多巴胺的释放有关。

Dopamine is involved in craving and motivation.

多巴胺与渴望和动机有关。

It's involved in a lot of things, but it's also involved in learning.

它涉及到很多事情，但也涉及到学习。

Andrew Huberman:

安德鲁·休伯曼：

We will do an entire episode on dopamine and learning, but because some of you are probably wondering, this does not mean that just increasing your dopamine levels before learning will allow you to learn faster.

我们将做一整集关于多巴胺和学习的内容，但是因为你们中的一些人可能想知道，这并不意味着在学习之前仅仅提高多巴胺水平就能让您学得更快。

In fact, increasing your dopamine levels before learning using pharmacology will actually reduce what's called the signal to noise.

事实上，在学习药理学之前提高多巴胺水平实际上会降低所谓的信噪比。

It will make these increases in dopamine that pop up in your brain, that suddenly make you realize, ah, I got that one right, it will make those smaller relative to the background levels of dopamine.

它会让你大脑中出现的多巴胺增加，突然让你意识到，啊，我说对了，它会让那些相对于多巴胺背景水平更小的多巴胺。

Okay?

好的？

You want a big spike in dopamine when you perform a motor pattern correctly, and you want to make lots of errors, many, many repetitions of errors in order to get to that correct performance.

当你正确地执行某种运动模式时，你希望多巴胺大量增加，并且你想要犯很多错误，很多很多重复错误，以获得正确的表现。

Andrew Huberman:

安德鲁·休伯曼：

Now, if you're like most people, you're going to do this in a way that's somewhat random, meaning, let's say it's a tennis serve.

现在，如果你像大多数人一样，你会以一种有点随机的方式来做这件事，也就是说，假设这是网球发球。

I can't play tennis.

我不会打网球。

I think I've probably played tennis twice.

I think I've probably played tennis twice.

So if I throw the ball up in the air and hit it, I'm going to get it wrong and probably hit the net, then hit the net, then I'll probably go too long, then I'll probably go over the fence.

所以，如果我把球扔到空中并击中它，我就会出错，可能会击中网，然后击中网，然后我可能会走得太远，然后我可能会越过栅栏。

At some point, I like to think I'll get it correct.

在某些时候，我想我会做对的。

The dopamine signal for that is going to be quite big, and I'll think, okay, what did I do there?

多巴胺信号会非常大，我会想，好吧，我在那里做了什么？

I actually don't know.

我其实不知道。

I wasn't paying attention.

我没注意。

What I was paying attention to is whether or not the ball went to the correct location on the opposite side of the net.

我关注的是球是否到达了网对面的正确位置。

Remember, it's an open loop move, so I don't actually know what I did correctly, but your nervous system will take care of that provided I, in this case, complete more and more and more repetitions.

请记住，这是一个开环动作，所以我实际上不知道我做对了什么，但只要我在这种情况下完成越来越多的重复，你的神经系统就会处理这一点。

Andrew Huberman:

安德鲁·休伯曼：

Now, if I were to just elevate my basal level of dopamine by taking, I don't know, 1500 milligrams of L-tyrosine or something, that would be bad because the increase in dopamine would actually be much lower, right?

现在，如果我只是通过服用（我不知道）1500 毫克 L-酪氨酸或其他东西来提高多巴胺的基础水平，那会很糟糕，因为多巴胺的增加实际上会低得多，对吗？

We would say the delta is smaller, the signal to noise is smaller if my overall levels of dopamine are very, very high, so I'm actually going to learn less well.

如果我的多巴胺总体水平非常非常高，我们会说增量更小，信噪比更小，所以我实际上学得不好。

So for skill learning, motor-skill learning, increasing your dopamine levels prior is not a good idea.

因此，对于技能学习、运动技能学习，事先提高多巴胺水平并不是一个好主意。

It might help with motivation to get to the learning, but it's not going to improve the plasticity process itself, and it's likely to hinder it.

它可能有助于激发学习的动力，但它不会改善可塑性过程本身，而且可能会阻碍它。

Okay?

好的？

So that's very important.

所以这非常重要。

Andrew Huberman:

安德鲁·休伯曼：

So these errors cue the brain that something was wrong, and they open up the possibility for plasticity.

因此，这些错误会提示大脑出现问题，从而开启可塑性的可能性。

It's what sometimes called the framing effect.

这就是有时所说的框架效应。

It frames what's important.

It frames what's important.

And so I think this is a shift — we've heard about growth mindset, which is the incredible discovery and theory and practice of my colleague Carol Dweck, at Stanford.

所以我认为这是一个转变——我们听说过成长心态，这是我在斯坦福大学的同事卡罗尔·德韦克令人难以置信的发现、理论和实践。

This is distinct from that, right?

This is distinct from that, right?

This isn't about motivation to learn.

这与学习动机无关。

This is about how you actually learn.

这是关于你实际如何学习的。

So the key is, designate a particular block of time that you are going to perform repetitions.

所以关键是，指定一个特定的时间段来执行重复。

So maybe that's 30 minutes, maybe that's an hour.

所以也许是 30 分钟，也许是一个小时。

Work for time, and then try and perform the maximum number of repetitions that you can do safely for you and others per unit time.

努力争取时间，然后尝试在单位时间内为自己和他人安全地执行最大重复次数。

Andrew Huberman:

安德鲁·休伯曼：

That's going to be the best way to approach learning for most sessions.

这将是大多数课程的最佳学习方式。

I will talk about other things that one can do.

我会谈谈人们可以做的其他事情。

But making errors is key, and this isn't a motivational speech.

但犯错误是关键，而且这不是一场励志演讲。

I'm not saying, "Oh, go make errors.

我不是说：“哦，去犯错误吧。

Errors are good for you.

错误对你有好处。

You have to fail in order to win." No, you have to fail in order to open up the possibility of plasticity, but you have to fail many times within the same session, and those failures will cue your attention to the appropriate sensory events.

为了胜利，你必须失败。”不，你必须失败才能开启可塑性的可能性，但你必须在同一次训练中多次失败，而这些失败会提示你注意适当的感官事件。

Now, sometimes we're working with a coach, and so this is a shout out to all the coaches.

现在，有时我们会和教练一起工作，所以这是对所有教练的赞扬。

Thank you for doing what you do.

感谢您所做的事情。

However, there needs to be, at least what the scientific literature say, there needs to be a period of each training session whereby the athlete or the person of any kind can simply pay attention to their errors without their attention being cued to something else.

然而，至少按照科学文献的说法，每次训练都需要有一段时间，让运动员或任何类型的人可以简单地注意自己的错误，而不会被提示到其他事情上。

Andrew Huberman:

安德鲁·休伯曼：

A really well-trained coach will say, "Oh, your elbow's swinging too high," or "You're not gripping the racket in the appropriate way," et cetera.

一位训练有素的教练会说，“哦，你的肘部摆动得太高了”，或者“你没有以适当的方式握住球拍”，等等。

They can see things that the practitioner can't see, and of course, that's vitally important.

他们可以看到练习者看不到的东西，当然，这是非常重要的。

But the practitioner also needs to use this error-recognition signal.

但从业者还需要使用这种错误识别信号。

They need to basically focus on something, and the errors are going to tell them what to focus on.

他们基本上需要专注于某些事情，而错误会告诉他们应该关注什么。

So put simply, there needs to be a period of time in which it's just repetition after repetition after repetition.

简而言之，需要一段时间，其中只是不断重复。

I think many people, including coaches, are afraid that bad habits will get ingrained, and while indeed that's possible, it's very important that these errors occur in order to cue the attentional systems and open the door for plasticity.

我认为很多人，包括教练，都担心坏习惯会根深蒂固，虽然这确实是可能的，但为了提示注意力系统并打开可塑性之门，这些错误的发生非常重要。

Andrew Huberman:

安德鲁·休伯曼：

So if I'm told, look, I'm standing a little wide, I need to tighten up my stance a little bit, great, but then I need to generate many repetitions from that tightened stance.

因此，如果我被告知，看，我站得有点宽，我需要稍微收紧我的立场，很好，但随后我需要从这种收紧的立场中产生很多重复。

Okay?

好的？

So if I'm constantly being cued from the outside about what I'm doing incorrectly, that's not going to be as efficient.

因此，如果我不断地从外部得到关于我做错了什么的提示，那么效率就不会那么高。

Okay?

好的？

So for some people, these learning sessions might be 10 minutes.

因此，对于某些人来说，这些学习课程可能需要 10 分钟。

For some people, it might be an hour, Whatever you can allocate, because your lifestyles will vary and whether or not you're a professional athlete, et cetera, will vary; you want to get the maximum number of repetitions in, and you want to make errors.

对于某些人来说，这可能是一个小时，无论你可以分配什么，因为你的生活方式会有所不同，你是否是一名职业运动员等也会有所不同；你想要获得最大的重复次数，并且你想要犯错误。

That's allowing for plasticity.

这就是允许可塑性。

Andrew Huberman:

安德鲁·休伯曼：

So science points to the fact that there's a particular sequencing of learning sessions that will allow you to learn faster and to retain the skill learning.

因此，科学表明，学习课程有特定的顺序，可以让您学得更快并保留所学技能。

And it involves doing exactly as I just described, which is getting as many repetitions as you can in the learning session, paying attention to the errors that you make, and then the rewards that will be generated — again, these are neurochemical rewards — from the successful performance of a movement, or the approximate successful performance, so maybe you get the golf swing better, but not perfect, but that's still going to be rewarded with this neurochemical mechanism.

它涉及到完全按照我刚才描述的那样进行，即在学习过程中尽可能多地重复，注意你所犯的错误，然后将产生的奖励 - 再说一次，这些是神经化学奖励 - 来自一个动作的成功表现，或近似的成功表现，所以也许你的高尔夫挥杆更好，但不完美，但这仍然会得到这种神经化学机制的奖励。

And then after the session, you need to do something very specific, which is nothing.

然后在会议结束后，你需要做一些非常具体的事情，这没什么。

Andrew Huberman:

安德鲁·休伯曼：

That's right.

没错。

There are beautiful data describing neurons in our hippocampus, this area of our brain involved in the consolidation of new memories.

有一些漂亮的数据描述了我们海马体中的神经元，我们大脑的这个区域涉及新记忆的巩固。

Those data point to the fact that in sleep, there's a replay of the sequence of neurons that were involved in certain behaviors the previous day, and sometimes the previous day before that.

这些数据表明，在睡眠中，参与前一天（有时甚至是前一天）某些行为的神经元序列会重播。

However, there are also data that show that after a skill-learning session, any kind of motor movement, provided you're not bringing in a lot more additional, new sensory stimuli, there's a replay of the motor sequence that you performed correctly, and there's an elimination of the motor sequences that you performed incorrectly, and they are run backward in time.

然而，也有数据表明，在技能学习课程之后，任何类型的运动动作，只要你没有引入更多额外的、新的感官刺激，就会重播你正确执行的运动序列，并消除你执行不正确的运动序列，并且它们会在时间上倒退。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

So to be very clear about this, if I were to learn a new skill or navigate a new city, or let's just stay with the motor skill, let's say a free throw or a golf swing or a tennis serve, dance move — novice, so I'm still going to make a lot of errors, don't get it perfectly, but maybe I get a little bit better, where I perform it correctly three times out of a thousand.

所以要非常清楚地说明这一点，如果我要学习一项新技能或在一个新城市中航行，或者让我们只停留在运动技能上，比如罚球、高尔夫挥杆或网球发球、舞蹈动作——新手，所以我仍然会犯很多错误，不会完美地做到这一点，但也许我会好一点，我在一千次中正确执行了三次。

That sounds like something I might do, and there I'm probably being generous to myself.

这听起来像是我可能会做的事情，而且我可能对自己很慷慨。

After I finish the training session, if I do nothing, I'm not focused on some additional learning, I'm not bringing a lot of sensory information in, if I just sit there and close my eyes for five to 10 minutes, even one minute, the brain starts to replay the motor sequence corresponding to the correct pattern of movement, but it plays that sequence backward.

当我完成训练课程后，如果我什么都不做，我就不会专注于一些额外的学习，我不会引入很多感官信息，如果我只是坐在那里闭上眼睛五到十分钟，甚至一分钟，大脑就会开始重放与正确运动模式相对应的运动序列，但它会向后播放该序列。

Andrew Huberman:

安德鲁·休伯曼：

Now, why it plays it backward, we don't know.

现在，我们不知道为什么它会倒着播放。

If I were to wait until sleep, or, regardless, when I sleep later that night, the sequence will be replayed forwards in the proper sequence.

如果我要等到睡觉，或者无论如何，当我那天晚上晚些时候睡觉时，该序列将以正确的顺序向前重播。

Immediately afterward, it's played backward for reasons that are still unclear.

紧接着，它就向后播放，原因尚不清楚。

But the replay of that sequence backwards appears to be important for the consolidation of the skill learning.

但向后重播该序列似乎对于巩固技能学习很重要。

Now, this is important because many people are finishing their jujitsu class, or they're finishing their yoga class, or they're finishing their dance class, or they're finishing some skill learning, and then they're immediately devoting their attention to something else.

现在，这很重要，因为许多人正在完成柔术课，或者正在完成瑜伽课，或者正在完成舞蹈课，或者正在完成一些技能学习，然后他们立即将注意力集中在其他事情上。

Andrew Huberman:

安德鲁·休伯曼：

You hear a lot about visualization, and we are going to talk about visualization, but in the kind of obsession with the idea that we can learn things just sitting there with our eyes closed without having to perform a movement, we've overlooked something perhaps even more important, or at least equally important, which is after skill learning, after putting effort into something, sitting quietly with the eyes closed for one to five to 10 minutes allows the brain to replay the sequence in a way that appears important for the more rapid consolidation of the motor sequence of the pattern and to accelerated learning.

你听到了很多关于可视化的说法，我们将讨论可视化，但是，在我们痴迷于“闭着眼睛坐在那里，无需进行任何动作就可以学习东西”的想法中，我们忽略了一些可能更重要的事情，或者至少同样重要的事情，那就是在技能学习之后，在投入精力做某事之后，闭着眼睛安静地坐着一到五到十分钟，可以让大脑以一种对更快地巩固模式的运动序列很重要的方式重播序列，并且加速学习。

Andrew Huberman:

安德鲁·休伯曼：

If you'd like to learn more about this, this is not work that I was involved in, I want to be very clear, there's an excellent paper that covers this and much more for those of you that really want to dive deep on this, and we will dive deeper in a moment, this is a review that was published in the journal Neuron, excellent journal.

如果你想了解更多这方面的信息，这不是我参与的工作，我想非常清楚地表明，有一篇优秀的论文涵盖了这一点，对于那些真正想深入研究这一点的人来说，还有更多内容，我们稍后会深入研究，这是一篇发表在《Neuron》杂志上的评论，优秀的杂志。

Many of the papers that I'm referring to were covered in this review, which is titled "Neuroplasticity subserving motor skill learning," by Dayan, D-A-Y-A-N — I hope I'm not butchering the pronunciation — and Cohen, by Leonard Cohen, but not the Leonard Cohen most of us are familiar with, the musician Leonard Cohen.

我提到的许多论文都包含在这篇评论中，标题为“神经可塑性促进运动技能学习”，由 Dayan、D-A-Y-A-N 撰写——我希望我没有破坏发音——以及 Cohen，由 Leonard Cohen 撰写，但不是我们大多数人熟悉的 Leonard Cohen，即音乐家 Leonard Cohen。

Dayan and Cohen, "Neuroplasticity subserving motor skill learning." And this was published in 2011, but there have been a number of updates, and the literature that I've described in other portions of today's episode come from the more recent literature, such as the more recent 2021 paper.

Dayan 和 Cohen，“神经可塑性促进运动技能学习。”该文章发表于 2011 年，但已经进行了多次更新，我在今天这一集的其他部分中描述的文献来自较新的文献，例如较新的 2021 年论文。

Okay?

好的？

Andrew Huberman:

安德鲁·休伯曼：

So you have this basic learning session, and then a period of time afterwards in which the brain can rehearse what it just did.

所以你有这个基本的学习课程，然后有一段时间大脑可以排练它刚刚做了什么。

We hear so much about mental rehearsal, and we always think about mental rehearsal as the thing you do before you train or instead of training.

我们听说过很多关于心理预演的说法，并且我们总是将心理预演视为训练之前或代替训练所做的事情。

But this is rehearsal that's done afterward, where the brain is just automatically scripting through the sequence, and for some reason, it's still not clear as to why this would be the case, it runs backward.

但这是事后进行的排练，大脑只是自动编写序列脚本，并且出于某种原因，仍然不清楚为什么会出现这种情况，它会倒退。

Then in sleep, it runs forwards, and certainly, absolutely, sleep and quality sleep of the appropriate duration, et cetera, is going to be important for learning of all kinds, including skill learning.

然后在睡眠中，它向前发展，当然，绝对，适当持续时间的睡眠和高质量睡眠等等，对于各种学习（包括技能学习）都很重要。

We did an entire four episodes on sleep and how to get better at sleeping.

我们做了整整四集关于睡眠以及如何改善睡眠的内容。

Those were the episodes back in January — episodes, essentially, one, two, three, and four, and maybe even episode five, I don't recall.

这些是一月份的剧集——基本上是第一集、第二集、第三集和第四集，甚至可能是第五集，我不记得了。

But you can go there to find out all about how to get better at sleeping.

但您可以去那里了解有关如何改善睡眠的所有信息。

Andrew Huberman:

安德鲁·休伯曼：

Now, there are other training sessions involved, right?

现在，还有其他培训课程，对吗？

I'm not going to learn the perfect golf swing or the tennis serve or how to dance in one session, and I doubt you will either.

我不会在一次课程中学会完美的高尔夫挥杆、网球发球或如何跳舞，我怀疑你也不会。

So the question is, when to come back and what to do when you come back to the training session.

所以问题是，什么时候回来以及回来训练后做什么。

Now, first of all, this principle of errors cuing attention and opening the opportunity for plasticity, that's never going to change.

现在，首先，这种错误引起注意并为可塑性提供机会的原则永远不会改变。

That's going to be true for somebody who's hyperskilled, who even has mastery or even virtuosity in a given skill, right?

对于那些技术超群、甚至精通某项特定技能的人来说也是如此，对吧？

Andrew Huberman:

安德鲁·休伯曼：

Remember, when you're unskilled at something, uncertainty is very high.

请记住，当您不擅长某件事时，不确定性就会非常高。

As you become more skilled, certainty goes up, right?

当你变得更加熟练时，确定性就会增加，对吗？

Then eventually, you achieve levels of mastery where certainty is very, very high about your ability to perform, your certainty and that of other people, and then there's this fourth category of virtuosity, where somebody, maybe you, invites uncertainty back into the practice, because only with that uncertainty can you express your full range of abilities, which you aren't even aware of until uncertainty comes into the picture, right?

最终，你达到了精通的水平，对你的表现能力、你的确定性和其他人的确定性非常非常高，然后是第四类精湛技艺，其中有人，也许是你，将不确定性带回到实践中，因为只有有了这种不确定性，你才能表达你的全部能力，直到不确定性出现之前你甚至都没有意识到，对吗？

Andrew Huberman:

安德鲁·休伯曼：

I happen to have the great privilege of being friends with Laird Hamilton, the big wave surfer, who's phenomenal.

我很荣幸能与莱尔德·汉密尔顿（Laird Hamilton）成为朋友，他是一位非凡的大浪冲浪者。

I don't surf, I certainly don't surf with Laird, but he and another guy that he surfs with, Luca Padua; these guys are, they're virtuosos at surfing.

我不冲浪，我当然不和莱尔德一起冲浪，但他和另一个和他一起冲浪的人卢卡·帕多瓦；这些人是冲浪高手。

They don't just want the wave that they can master.

他们不仅仅想要他们能够掌握的波浪。

They want uncertainty.

他们想要不确定性。

They're at the point in their practice where when uncertainty shows up, like a wave that's either so big or is moving in a particular way that it brings an element of uncertainty for them about what they're going to do, they recognize that as the opportunity to perform better than they would otherwise.

他们在实践中正处于这样的阶段，当不确定性出现时，就像波浪太大或以某种特定方式移动，给他们带来了对他们将要做什么的不确定因素，他们认识到这是一个比其他情况表现更好的机会。

Okay?

好的？

So they're actually trying to eliminate uncertainty.

所以他们实际上是在试图消除不确定性。

Andrew Huberman:

安德鲁·休伯曼：

At the beginning of learning any skill, and as we approach from uncertain to skilled to mastery, we want to reduce uncertainty.

在学习任何技能之初，当我们从不确定到熟练再到精通时，我们都希望减少不确定性。

And that's really what the nervous system is doing.

这确实是神经系统正在做的事情。

It's trying to eliminate errors and hone in on the correct trajectories.

它试图消除错误并磨练正确的轨迹。

If you perform a lot of repetitions and then you use a period immediately after — we don't really have a name for this; maybe someone will come up with it and put it in the comment section if you're on YouTube, if you're watching this on YouTube, a name for this post learning kind of idle time for the brain.

如果你执行了很多重复，然后紧接着使用了一个句点——我们对此没有真正的名称；也许有人会想出它并将其放在评论部分，如果你在 YouTube 上，如果你在 YouTube 上观看这个，这篇文章的名称是学习大脑的空闲时间。

The brain isn't idle at all.

脑子根本没闲着。

It's actually scripting all these things in reverse that allow for deeper learning and more quick learning.

它实际上是反向编写所有这些事情的脚本，以便更深入地学习和更快地学习。

Andrew Huberman:

安德鲁·休伯曼：

But if we fill that time with other things, if we are focused on our phones or we're focused on learning something else, we're focusing on our performance, that's not going to serve us well.

但如果我们用其他事情来填补这段时间，如果我们专注于手机或专注于学习其他东西，我们专注于我们的表现，这对我们没有好处。

At least, it's not going to serve the skill learning well.

至少，它不会很好地服务于技能学习。

So please, if you're interested in more rapid skill learning, try introducing these sessions — they can be quite powerful.

因此，如果您对更快速的技能学习感兴趣，请尝试引入这些课程 - 它们可能非常强大。

And then on subsequent sessions, presumably after a night's sleep or maybe you're doing two sessions a day, although two sessions a day is going to be a lot for most people unless you're a professional or a high-level athlete; the subsequent sessions are where you get to express the gains of the previous session, where you get to perform well, presumably more often, even if it's just subtle.

然后在随后的训练中，大概是在睡了一晚之后，或者也许你每天要做两次训练，尽管每天两次训练对大多数人来说已经很多了，除非你是专业人士或高水平运动员；在接下来的课程中，你可以表达前一课程的收获，你可以表现得很好，可能会更频繁，即使只是微妙的。

Andrew Huberman:

安德鲁·休伯曼：

Sometimes there'll be a decrease in performance, but most often you're going to perform better on subsequent and subsequent training sessions.

有时，表现会有所下降，但大多数情况下，您会在后续训练中表现得更好。

And there is the opportunity to devote attention in very specific ways, not just let the errors inform you where to place your attention, but rather to direct your perception to particular elements of the movement in order to accelerate learning further, okay?

并且有机会以非常具体的方式集中注意力，不仅仅是让错误告诉您将注意力放在哪里，而是将您的感知引导到运动的特定元素，以进一步加速学习，好吗？

So to be very clear, because I know many of you are interested in concrete protocols, it's not just that you would only let errors cue your attention on the first session.

所以要非常明确的是，因为我知道你们中的许多人都对具体协议感兴趣，所以不仅仅是让错误在第一次会议上引起您的注意。

You might do that for one session or five sessions, it's going to depend.

您可能会这样做一次或五次，这取决于情况。

But once you're familiar with something and you're performing it well every once in a while, you're accomplishing it better every once in a while, then you can start to cue your attention in very deliberate ways, and the question therefore becomes what to cue your attention to.

但是，一旦你熟悉了某件事，并且每隔一段时间你就能很好地完成它，你每隔一段时间就能更好地完成它，那么你就可以开始以非常刻意的方式提示你的注意力，因此问题就变成了提示你的注意力到什么上。

And the good news is, it doesn't matter.

好消息是，这并不重要。

Andrew Huberman:

安德鲁·休伯曼：

There is a beautiful set of experiments that been done looking at sequences of keys being played on a piano.

我们进行了一系列精彩的实验，观察钢琴上弹奏的琴键序列。

This is work that was published just a couple years ago.

这是几年前才发表的作品。

There are actually several papers now that are focused on this.

现在实际上有几篇论文关注这一点。

One of them was published in 2018, this is from Claudia Lappe and colleagues, L-A-P-P-E.

其中一篇发表于 2018 年，由 Claudia Lappe 及其同事 L-A-P-P-E 发表。

She's done some really nice work which talks about the influence of pitch feedback on learning of motor timing and sequencing, and this was done with piano, but it carries over to athletic performance, as well.

她做了一些非常好的工作，讨论了音高反馈对运动计时和排序学习的影响，这是用钢琴完成的，但它也适用于运动表现。

So I'm going to describe this study to you, but before I describe it, what is so interesting about this study that I want you to know about is that it turns out it doesn't matter so much what you pay attention to during the learning sequence, provided it's something related to the motor behavior that you're performing.

因此，我将向您描述这项研究，但在描述之前，我想让您了解这项研究的有趣之处在于，事实证明，您在学习过程中关注的内容并不那么重要，只要它与您正在执行的运动行为相关即可。

Andrew Huberman:

安德鲁·休伯曼：

That seems incredible, right?

这看起来不可思议，对吧？

I'm not good at a tennis serve.

我不擅长网球发球。

So if I've done, let's say, a thousand repetitions of the tennis serve — maybe I got it right three to 10 times — now I'm being even more generous with myself; and I do this post-training session where I let my brain idle, and I get some good sleep and I come back and now I start generating errors again, presumably, or hopefully fewer errors, but I decide I'm going to cue my attention to something very specific, like maybe how tightly I'm holding the racket, or maybe it's my stance, or maybe it's whether or not I rotate my right shoulder in as I hit the ball across, and I'm making this up.

所以，如果我已经重复了一千次网球发球——也许我做对了三到十次——现在我对自己更加慷慨了；我会在训练后让我的大脑闲下来，睡个好觉，然后回来，现在我又开始产生错误，大概是，或者希望错误更少，但我决定将注意力集中到一些非常具体的事情上，比如我握球拍的力度，或者可能是我的姿势，或者可能是我在击球时是否旋转右肩，我正在弥补这一点。

Again, I don't play tennis.

再说一遍，我不打网球。

It turns out that as long as it's the same thing throughout the session, learning is accelerated.

事实证明，只要整个课程都做同样的事情，学习就会加速。

And I'll explain why this makes sense in a moment, but just to be really clear, you can, and one should, use your powers of attention to direct your attention to particular aspects of-

我稍后会解释为什么这是有道理的，但为了真正清楚，你可以而且应该利用你的注意力将你的注意力引导到特定的方面——

PART 1 OF 3 ENDS Andrew Huberman:

第 1 部分（共 3 部分）结束 Andrew Huberman：

Use your powers of attention to direct your attention to particular aspects of a motor movement once you're familiar with the general theme of the movement.

一旦您熟悉了运动的总体主题，就可以利用您的注意力将注意力集中到运动的特定方面。

But what you pay attention to exactly is not important.

但具体关注什么并不重要。

What's important is that you pay attention to one specific thing.

重要的是你要注意一件特定的事情。

Andrew Huberman:

安德鲁·休伯曼：

So what Claudia Lappe and colleagues showed was that if people are trying to learn a sequence of keys on the piano, there are multiple forms of feedback.

因此，克劳迪娅·拉普（Claudia Lappe）及其同事证明，如果人们试图学习钢琴上的一系列琴键，就会有多种形式的反馈。

There are error signals.

有错误信号。

If, for instance, they hear a piece of music, and then they're told to press the keys in a particular sequence, and the noise that comes out, the sound that comes out of the piano does not sound like the song they just heard.

例如，如果他们听到一段音乐，然后他们被告知按特定顺序按下琴键，然后发出的噪音，从钢琴中发出的声音听起来不像他们刚刚听到的歌曲。

Andrew Huberman:

安德鲁·休伯曼：

So instead of, and here, forgive me because I'm neither musical nor can I sing, but instead of they hear that and then instead when they play, or if it were me, it would sound something like .

所以，在这里，请原谅我，因为我既不会音乐，也不会唱歌，但他们不会听到，然后当他们演奏时，或者如果是我，听起来会像……。

It wouldn't sound right.

听起来不对。

It wouldn't sound right because I likely got the sequence wrong, or I was pressing too hard on the keys, or too lightly on the keys, et cetera.

这听起来不对，因为我可能弄错了顺序，或者我按琴键太用力，或者按琴键太轻，等等。

Andrew Huberman:

安德鲁·休伯曼：

What they showed was if they just instruct people about the correct sequence to press on the keys, it actually doesn't matter what sound comes back provided it's the correct sound or it's the same sound.

他们展示的是，如果他们只是指导人们按下按键的正确顺序，实际上返回什么声音并不重要，只要它是正确的声音或相同的声音即可。

Andrew Huberman:

安德鲁·休伯曼：

All right, So here's the experiment.

好吧，这就是实验。

They had people press on these keys, and it was a typical piano, and it generated the particular sequence of sounds that would be generated by pressing the keys on the piano, or they modified the keyboard, in this case, or piano, such that when people pressed on the keys, a random tone, different tones were played each time they pressed on the keys.

他们让人按下这些琴键，这是一架典型的钢琴，它会产生特定的声音序列，这些声音是通过按下钢琴上的琴键而产生的，或者他们修改了键盘，在本例中是钢琴，这样当人们按下琴键时，就会发出随机的音调，每次按下琴键时都会播放不同的音调。

So it sounded crazy.

所以这听起来很疯狂。

It sounded like noise, but the motor sequence was the same.

听起来像是噪音，但电机序列是相同的。

Andrew Huberman:

安德鲁·休伯曼：

Or they had a single tone that was played every time they pressed the key.

或者他们每次按下按键时都会发出单一的音调。

And the job or the task of the subject was just to press the sequence, press the keys in the proper sequence.

受试者的工作或任务只是按下顺序，按正确的顺序按下按键。

So instead of it was just .

所以取而代之的是。

Instead of it's .

而不是它。

It's even hard for me to say it in an even tone, but you get the idea.

我什至很难用平稳的语气说出来，但你明白我的意思。

So a singular tone — just think, a doorbell being rung with each press of the key — will be really annoying.

因此，单一的音调——想象一下，每次按下钥匙都会响起门铃——会非常烦人。

Andrew Huberman:

安德鲁·休伯曼：

But it turns out that the rate to motor learning was the same, whether or not they were getting feedback that was accurate to the keys of the piano, or whether or not it was a constant tone.

但事实证明，无论他们是否获得了针对钢琴琴键的准确反馈，或者是否是恒定的音调，运动学习的速度都是相同的。

Performance was terrible, and the rates of learning were terrible if they were getting random tones back.

如果他们返回随机音调，表现就会很糟糕，学习率也会很糟糕。

Andrew Huberman:

安德鲁·休伯曼：

So what this means is that learning to play the piano, at least at these early stages, is really just about generating the motor commands.

所以这意味着学习弹钢琴，至少在早期阶段，实际上只是生成运动命令。

It's not about paying attention to the sound that's coming out of the piano.

这不是要注意钢琴发出的声音。

And this makes sense because when we are beginners, we are trying to focus our attention on the things that we can control.

这是有道理的，因为当我们是初学者时，我们试图将注意力集中在我们可以控制的事情上。

And if you think about this, if you conceptualize this, pressing the keys on the piano and paying attention to the sounds that are coming out are two things.

如果你想一想，如果你概念化这一点，按下钢琴上的琴键和注意发出的声音是两件事。

Andrew Huberman:

安德鲁·休伯曼：

So what this means is that as you get deeper and deeper into a practice, focusing purely on the motor execution can be beneficial.

所以这意味着，当你越来越深入地练习时，纯粹专注于运动执行可能是有益的。

Now, this is going to be harder to do with open loop type things where you're getting feedback.

现在，对于需要获得反馈的开环类型的事情来说，这将更难做到。

I guess a good example of open loop would be the attempt at a back flip.

我想开环的一个很好的例子就是尝试后空翻。

If you get it wrong, you'll immediately know.

如果你弄错了，你会立即知道。

If you get it right, you'll immediately know.

如果你做对了，你马上就会知道。

Please don't go out and try and do a back flip on the solid ground, or even on a trampoline if you don't know what you're doing, because very likely you'll get it wrong and you'll get injured.

如果您不知道自己在做什么，请不要出去尝试在坚实的地面上或什至在蹦床上做后空翻，因为您很可能会做错并受伤。

Andrew Huberman:

安德鲁·休伯曼：

But if it's something that is closed loop, where you can repeat again and again and again and again, that is advantageous because you can perform many, many repetitions and you can start to focus, or learn to focus your attention just on the pattern of movement.

但如果它是闭环的，你可以一次又一次地重复，这是有利的，因为你可以进行很多很多的重复，你可以开始集中注意力，或者学会将注意力集中在运动模式上。

In other words, you can learn to play the piano just as fast or maybe even faster by just focusing on the sequence that you are moving your digits, your fingers, and not the feedback.

换句话说，只要专注于移动手指、手指的顺序，而不是反馈，你就可以学得同样快甚至更快地弹钢琴。

Andrew Huberman:

安德鲁·休伯曼：

Now, I'm sure there are music teachers out there and piano teachers that are screaming, "No, you're going to ruin the practice that all of us have embedded in our minds and in our students." And I agree, at some point you need to start including feedback about whether or not things sound correct.

现在，我确信外面有音乐老师和钢琴老师在尖叫：“不，你会毁掉我们所有人在我们的头脑和学生中根深蒂固的练习。”我同意，在某些时候你需要开始提供关于事情听起来是否正确的反馈。

Andrew Huberman:

安德鲁·休伯曼：

But one of the beauties of skill learning is that you can choose to parameterize it, meaning you can choose to just focus on the motor sequence or just focus on the sounds that are coming back and then integrate those.

但技能学习的好处之一是你可以选择对其进行参数化，这意味着你可以选择只关注运动序列，或者只关注返回的声音，然后将它们整合起来。

And so we hear a lot about chunking, about breaking things down into their component parts.

因此，我们听到了很多关于分块的说法，关于将事物分解为其组成部分的说法。

But one of the biggest challenges for skill learning is knowing where to place your attention.

但技能学习的最大挑战之一是知道把注意力放在哪里。

So to dial out, again, we're building a protocol across this episode, early sessions, maybe it's the first one, maybe it's the first 10, maybe it's the first 100.

因此，再次强调一下，我们正在为这一集、早期会议建立一个协议，也许是第一个，也许是前 10 个，也许是前 100 个。

It depends on how many repetitions you're packing in.

这取决于您要打包的重复次数。

But during those initial sessions, the key is to make many errors, to let the reward process govern the plasticity, let the errors open the plasticity, and then after the learning sessions, to let the brain go idle, at least for a short period of time.

但在最初的课程中，关键是要犯很多错误，让奖励过程控制可塑性，让错误打开可塑性，然后在学习课程结束后，让大脑闲置，至少在短时间内闲置。

And of course, to maximize sleep.

当然，还要最大限度地提高睡眠质量。

Andrew Huberman:

安德鲁·休伯曼：

As you start incorporating more sessions, you start to gain some skill level.

当您开始合并更多课程时，您就会开始获得一定的技能水平。

Learning to harness and focus your attention on particular features of the movement, independent of the rewards and the feedback.

学习利用并将注意力集中在运动的特定特征上，独立于奖励和反馈。

So the reward is no longer in the tone coming from the piano or whether or not you struck the target correctly, but simply the motor movement, focusing your — for instance, in a dart throw, on the action of your arm — that is embedding the plasticity and the motor pattern most deeply.

因此，奖励不再在于来自钢琴的音调或是否正确击中目标，而在于简单的运动运动，将你的注意力（例如，在投掷飞镖时，集中在手臂的动作上），这将可塑性和运动模式嵌入了最深的地方。

That's what's been shown by the scientific literature.

这就是科学文献所表明的。

Andrew Huberman:

安德鲁·休伯曼：

I'm sure there are coaches and teachers out there that will entirely disagree with me, and that's great.

我确信有些教练和老师会完全不同意我的观点，这很好。

Please let me know what you prefer.

请让我知道您更喜欢什么。

Let me know where you think this is wrong, and it rarely happens, but let me know where you think this might be right as well.

让我知道您认为这在哪里是错误的，这种情况很少发生，但也请让我知道您认为这在哪里可能是正确的。

Andrew Huberman:

安德鲁·休伯曼：

So we're breaking the learning process down into its component parts.

因此，我们将学习过程分解为各个组成部分。

As we get more and more skilled, meaning as we make fewer and fewer errors per a given session, per a unit time, that's when attention can start to migrate from one feature, such as the motor sequence to another feature, which is perhaps one's stance and another sequence component of the sequence, which would be the result that one's getting on a trial- to-trial basis.

当我们变得越来越熟练时，也就是说，当我们在每个给定的会话中、每单位时间内犯的错误越来越少时，注意力就可以开始从一个特征（例如运动序列）迁移到另一个特征，这可能是一个人的立场和该序列的另一个序列组成部分，这将是一个人在反复试验的基础上得到的结果。

Andrew Huberman:

安德鲁·休伯曼：

So changing it up each time.

所以每次都要换。

So maybe I serve the tennis ball, and I'm focusing on where the ball lands, then I'm focusing on the speed, then I'm focusing on my grip, then I'm focusing on my stance, from trial to trial.

所以也许我发球时，我会专注于球落地的位置，然后我会专注于速度，然后我会专注于我的握力，然后我会专注于我的立场，从一次又一次的尝试。

Andrew Huberman:

安德鲁·休伯曼：

But until we've mastered the core motor movements, which is done session to session — that, at least according to the literature that I have access to here, seems to be suboptimal.

但在我们掌握核心运动动作之前，这是一次又一次地完成的——至少根据我在这里可以获得的文献，这似乎不是最理想的。

So hopefully this is starting to make sense, which is that these connections between upper motor neurons, lower motor neurons and central pattern generators — you can't attack them all at once.

所以希望这开始有意义了，即上运动神经元、下运动神经元和中枢模式发生器之间的这些连接——你不能同时攻击它们。

You can't try and change them all at once.

你不能尝试一下子改变它们。

And so what we're doing is we're breaking things down into their component parts.

所以我们正在做的就是将事物分解成它们的组成部分。

Andrew Huberman:

安德鲁·休伯曼：

Some of you may be wondering about speed of movement.

你们中有些人可能想知道移动速度。

There are some data, meaning some decent papers out there showing that ultraslow movements, performing a movement essentially in slow motion, can be beneficial for enhancing the rate of skill learning.

有一些数据，意味着一些不错的论文表明，超慢运动，基本上以慢动作进行运动，可能有利于提高技能学习的速度。

However, at least from my read of the literature, it appears that ultraslow movements should be performed after some degree of proficiency has already been gained in that particular movement.

然而，至少从我阅读的文献来看，超慢动作似乎应该在特定动作达到一定程度的熟练程度后才进行。

Andrew Huberman:

安德鲁·休伯曼：

Now, that's not the way I would've thought about it.

现在，我不会这么想的。

I would've thought, well, if you're learning how to do a proper kick or a punch in martial arts or something, that ultraslow movements at first are going to be the way that one can best learn how to perform a movement, and then you just gradually increase the speed.

我想，好吧，如果你正在学习如何在武术中进行正确的踢腿或拳击之类的动作，那么一开始超慢的动作将是人们学习如何执行动作的最佳方式，然后你只需逐渐提高速度即可。

And it turns out that's not the case.

但事实证明并非如此。

And I probably should have known that, and you should probably know that because it turns out that when you do ultraslow movements, two things aren't available to you.

我可能应该知道这一点，你也应该知道这一点，因为事实证明，当你进行超慢动作时，有两件事对你来说是不可用的。

Andrew Huberman:

安德鲁·休伯曼：

One is the proprioceptive feedback is not accurate because fast movements of limbs are very different than slow movements of limbs.

一是本体感觉反馈不准确，因为肢体的快速运动与肢体的慢速运动有很大不同。

So you don't get the opportunity to build in the proprioceptive feedback.

所以你没有机会建立本体感受反馈。

But the other reason why it doesn't work is that it's too accurate.

但它不起作用的另一个原因是它太准确了。

You don't generate errors.

您不会产生错误。

And so the data that I was able to find showed that very slow movements can be beneficial if one is already proficient in a practice.

因此，我找到的数据表明，如果一个人已经精通某种练习，那么非常缓慢的运动可能是有益的。

Andrew Huberman:

安德鲁·休伯曼：

But very slow movements at the beginning don't allow you to learn more quickly because you never generate errors and therefore the brain doesn't ...

但是一开始非常缓慢的运动并不能让你学得更快，因为你永远不会产生错误，因此大脑不会......

It's not open for change, and the window for plasticity is never swung open, so to speak.

可以这么说，它不接受改变，可塑性的窗口也永远不会打开。

Andrew Huberman:

安德鲁·休伯曼：

So brings us back to this theme that errors allow for plasticity, correct performance of movements or semicorrect performance of movements cues the synapses and the brain areas and spinal circuits that need to change.

因此，让我们回到这个主题：错误允许可塑性，正确的运动表现或半正确的运动表现提示需要改变的突触、大脑区域和脊髓回路。

And then those changes occur in the period immediately after skill learning and in sleep.

然后这些变化发生在技能学习后和睡眠中。

Andrew Huberman:

安德鲁·休伯曼：

So superslow movements can be beneficial once you already have some proficiency.

因此，一旦您已经有了一定的熟练程度，超慢的动作就会很有帮助。

So this might be standing in your living room and just in ultraslow motion performing your tennis serve, learning to or thinking about how you're adjusting your elbow and your arm and the trajectory exactly how you were taught by your tennis coach.

所以这可能是站在你的客厅里，以超慢的动作进行网球发球，学习或思考如何调整你的肘部和手臂，以及网球教练教给你的轨迹。

But trying to learn it that way from the outset does not appear to be the best way to learn a skill.

但从一开始就尝试以这种方式学习似乎并不是学习技能的最佳方法。

Andrew Huberman:

安德鲁·休伯曼：

When should you start to introduce slow learning?

你什么时候应该开始引入慢速学习？

Well, obviously talk to your coaches about this, but if you're doing this recreationally or you don't have a coach, I realize many of you don't.

嗯，显然要和你的教练讨论这个问题，但如果你是为了娱乐而这样做或者你没有教练，我知道你们很多人都没有。

I don't have a coach for anything that I do.

我所做的任何事情都没有教练。

I'm going to, just navigating it through by using the scientific literature, it appears that once you're hitting success rates of about 25 or 30%, that's where the superslow movements can start to be beneficial.

我将通过使用科学文献来进行浏览，看来一旦你的成功率达到 25% 或 30% 左右，超慢运动就会开始发挥作用。

But if you're still performing things at a rate of five or 10% correct and the rest are errors, then the superslow movements are probably not going to benefit you that much.

但如果你仍然以 5% 或 10% 的正确率执行任务，而其余的都是错误，那么超慢的动作可能不会给你带来太大好处。

Andrew Huberman:

安德鲁·休伯曼：

Also, superslow movements are not really applicable to a lot of things.

此外，超慢运动并不真正适用于很多事情。

For instance, you could imagine throwing a dart superslow motion, but if you actually try and throw an actual dart, the dart's just going to fall to the floor, obviously.

例如，您可以想象以超慢的动作投掷飞镖，但如果您真的尝试投掷真正的飞镖，显然飞镖只会掉到地板上。

Andrew Huberman:

安德鲁·休伯曼：

So there are a number of things, like a baseball bat swing, which you can practice in superslow motion, but if you try and do that with an actual baseball or softball or something like that, that's not going to give you any kind of feedback about how effective it was.

因此，有很多事情，比如棒球棒的挥杆，你可以以超慢动作进行练习，但如果你尝试用真正的棒球或垒球或类似的东西来做这件事，那不会给你任何关于它有多有效的反馈。

Andrew Huberman:

安德鲁·休伯曼：

So superslow movements or a decelerated movement has its place, but once you're already performing things reasonably well, like maybe 25 to 30% success rate.

因此，超慢运动或减速运动有其用武之地，但一旦你已经表现得相当好，比如可能有 25% 到 30% 的成功率。

And I've tried this: I actually, I struggle with basketball for whatever reason, and my free throw is terrible.

我已经尝试过了：实际上，无论出于什么原因，我都在篮球方面挣扎，而且我的罚球很糟糕。

So I've practiced free throws in superslow motion, and I nail them every time; the problem is there's no ball.

所以我以超慢动作练习罚球，而且每次都投中。问题是没有球。

Andrew Huberman:

安德鲁·休伯曼：

Some of you already have a fair degree of proficiency of skill in a given practice or sport or instrument.

你们中的一些人已经在特定的练习、运动或乐器方面拥有相当程度的熟练程度。

And if you're in this sort of advanced intermediate or advanced levels of proficiency for something, there is a practice that you can find interesting data for in the literature, which involves metronoming.

如果您对某件事的熟练程度处于高级中级或高级水平，您可以在文献中找到一种涉及节拍的有趣数据的实践。

Andrew Huberman:

安德鲁·休伯曼：

So this, you'll realize, relates to generating repetitions, and it relates to the tone experiment where it doesn't really matter what your attention is cued to as long as you are performing many, many reps of the motor sequence.

所以，你会意识到，这与产生重复有关，并且与音调实验有关，只要你执行很多很多的运动序列重复，你的注意力被提示什么并不重要。

You can use a metronome, and obviously musicians do this, but athletes can do this too.

你可以使用节拍器，显然音乐家会这样做，但运动员也可以这样做。

You can use a metronome to set the cadence of your repetitions.

您可以使用节拍器来设置重复的节奏。

Andrew Huberman:

安德鲁·休伯曼：

Now, for swimmers, there's actually a device I was able to find online.

现在，对于游泳运动员来说，实际上我可以在网上找到一种设备。

I forget what the brand name was, and that's not what this is about, but that actually goes in the swim cap that can cue you to when you need to perform another stroke.

我忘记了品牌名称是什么，这不是它的意思，但这实际上是在泳帽中，可以提示您何时需要进行另一次划水。

And for runners, there are other metronome-type devices that through headphones or through a tone in the room if you're running indoors or on a treadmill, will cue you to when, basically, you need to lift your heels.

对于跑步者来说，还有其他节拍器类型的设备，如果您在室内或跑步机上跑步，它们会通过耳机或房间内的声音提示您基本上何时需要抬起脚后跟。

Andrew Huberman:

安德鲁·休伯曼：

And if you do that, what athletes find is they can perform more repetitions, they can generate more output, you can increase speed, a number of really interesting things that are being done with auditory metronoming.

如果你这样做，运动员会发现他们可以进行更多的重复，他们可以产生更多的输出，你可以提高速度，通过听觉节拍可以完成许多非常有趣的事情。

And then I'm involved in a little bit of work now that hopefully I'll be able to report back to you about using stroboscopic metronoming.

然后我现在参与了一些工作，希望我能够向您报告有关使用频闪节拍的情况。

So actually changing the speed of the visual environment.

所以实际上改变了视觉环境的速度。

These are fun experiments, basically changing one's perception of how fast they're moving through space by playing with a visual system, something for a future discussion.

这些都是有趣的实验，基本上通过视觉系统改变人们对他们在空间中移动速度的感知，这是未来讨论的内容。

Andrew Huberman:

安德鲁·休伯曼：

But you can start to use auditory metronoming for generating more movements per unit time and generating more errors and therefore, more successes and more neuroplasticity.

但是你可以开始使用听觉节拍来在单位时间内产生更多的运动并产生更多的错误，从而获得更多的成功和更多的神经可塑性。

There are a number of different apps out there.

有许多不同的应用程序。

I found several free apps where you can set in a metronome pace.

我发现了几个免费的应用程序，您可以在其中设置节拍器速度。

So it might be tick, tick, tick, tick, tick, tick.

所以可能是滴答，滴答，滴答，滴答，滴答，滴答。

Andrew Huberman:

安德鲁·休伯曼：

That's a little fast for most things.

对于大多数事情来说这有点快。

But you can imagine if this were darts or this were golf swings, that you might be tick, tick, tick, tick or something more like tick, tick.

但你可以想象，如果这是飞镖或高尔夫挥杆，你可能会是滴答滴答，滴答滴答，滴答滴答，或者更像滴答滴答的东西。

And every time the metronome goes, you swing; every time the metronome goes, you throw a dart.

每当节拍器响起，你就会摇摆；每次节拍器响起，你就投掷飞镖。

There are actually some wild experiments out there — you know there's a world championship of cup stacking?

实际上有一些疯狂的实验——你知道有叠杯世界锦标赛吗？

Andrew Huberman:

安德鲁·休伯曼：

There's a young lady who I saw could take all these cups spread out on a table and basically just stack them into the perfect pyramid in the least amount of time, all the kids go wild.

我看到一位年轻女士可以把所有这些杯子摊在桌子上，然后在最短的时间内将它们堆成完美的金字塔，所有的孩子都疯狂了。

This is something I've never thought to pursue and frankly never will pursue unless my life depends on it for some reason.

这是我从未想过要追求的东西，坦率地说，永远不会追求，除非我的生活因某种原因而依赖它。

But it's really impressive.

但这确实令人印象深刻。

And if you look at the sequence, because these have been recorded, you can look this up on YouTube; what you'll find is that these expert cup stackers, it's just all about error elimination, but there too, metronoming and auditory cues can actually cue them to pick up the cups faster than they would ordinarily and to learn to do that.

如果你看一下这个序列，因为这些已经被录制下来了，你可以在 YouTube 上查找；你会发现，这些专业的杯子堆放者，一切都是为了消除错误，但节拍和听觉提示实际上可以提示他们比平时更快地拿起杯子，并学会这样做。

You can do this for anything.

你可以为任何事情做到这一点。

Andrew Huberman:

安德鲁·休伯曼：

I think cup stacking is probably not a skill most of you are interested in doing, but for any skill, if you figure out at what rate you are performing repetitions per unit time, and you want to increase that slightly, you set a metronome which is slightly faster than your current rate and you just start generating more repetitions.

我认为叠杯可能不是你们大多数人感兴趣的技能，但对于任何技能，如果您弄清楚每单位时间执行重复的速率，并且您想稍微增加该速率，您可以设置一个比当前速率稍快的节拍器，然后您就开始产生更多的重复。

Andrew Huberman:

安德鲁·休伯曼：

Now, what's interesting about this, and is cool, is it relates back to the experiment from Lappe and colleagues, which is your attention is now harnessed to the tone, to the metronome, not necessarily to what you're doing in terms of the motor movement.

现在，这个有趣且很酷的地方是它与拉普和同事的实验有关，即你的注意力现在集中在音调、节拍器上，而不一定是你在运动方面所做的事情。

And so really, you need a bit of proficiency.

所以说真的，你需要一点熟练程度。

Again, this is for people who are intermediate or advanced intermediate or advanced, but what you're essentially doing is you're creating an outside pressure, a contingency, so that you generate, again, more errors.

同样，这适用于中级或高级的人中级或高级，但你本质上所做的是你在创造一个外部压力，一个意外事件，这样你就会再次产生更多的错误。

So it's all about the errors that you get.

所以这都是关于你得到的错误的。

Andrew Huberman:

安德鲁·休伯曼：

Now these aren't errors where all the cups tumble or you have to stop or you can't keep up.

现在，这些不是所有杯子都翻倒或者你必须停下来或者你跟不上的错误。

You have to set the pace just a little bit beyond what you currently can do.

你必须把速度设定得比你目前能做的稍微远一点。

And when you do that, you're essentially forcing the nervous system to make errors and correct the errors inside of the session.

当你这样做时，你实际上是在强迫神经系统犯错误并在训练中纠正错误。

Andrew Huberman:

安德鲁·休伯曼：

I find this really interesting because what it means is, again, you've got sensory perception, what you're paying attention to, proprioception, where your limbs are and the motor neurons in your upper, lower motor neurons and central pattern generators, and you can't pay attention to it — well, they're my upper motor neurons, they're my lower motor neurons.

我觉得这真的很有趣，因为它的意思是，再一次，你有感觉知觉，你正在注意什么，本体感觉，你的四肢在哪里，以及你的上运动神经元，下运动神经元和中枢模式发生器中的运动神经元，而你无法注意它 - 好吧，它们是我的上运动神经元，它们是我的下运动神经元。

Forget that, you're not going to do that.

忘记这一点，你不会那样做的。

You can't pay attention to your proprioception too much.

你不能过多关注你的本体感觉。

That would be the superslow motion would be the proprioception.

这就是超慢动作就是本体感觉。

But you have to harness your attention to something.

但你必须把注意力集中到某件事上。

Andrew Huberman:

安德鲁·休伯曼：

And if you harness your attention to this outside contingency, this metronome that's firing off and saying, "Now, go.

如果你把注意力集中在这种外部突发事件上，这个节拍器就会发出声音并说：“现在，开始吧。

Now, go.

现在，走吧。

Now, go," not only can you increase the number of repetitions, errors and successes, but for some reason, and we don't know why, the regular cadence of the tone of the metronome and the fact that you are anchoring your movements to some external force, to some external pressure or cue seems to accelerate the plasticity and the changes and the acquisition of skills beyond what it would be if you just did the same number of repetitions without that outside pressure.

现在，开始，”你不仅可以增加重复、错误和成功的次数，而且出于某种原因，我们不知道为什么，节拍器音调的规律节奏以及你将你的动作锚定于某种外力、某种外部压力或提示的事实似乎加速了可塑性、变化和技能的获得，超出了你在没有外部压力的情况下只进行相同次数的重复的情况。

Andrew Huberman:

安德鲁·休伯曼：

We don't know exactly what the mechanism is.

我们不知道具体的机制是什么。

Presumably it's neurochemical.

推测是神经化学物质。

Like there's something about keeping up with a timer or with a pace that, presumably, and I'm speculating here, causes the release of particular chemicals.

就像我在这里推测的那样，跟上计时器或节奏可能会导致特定化学物质的释放。

But I think it's really cool.

但我认为这真的很酷。

Metronomes, they're totally inexpensive, at least the ones that you use outside of water are very inexpensive.

节拍器，它们非常便宜，至少在水外使用的节拍器非常便宜。

You can find these free apps, you can use a musical metronome.

您可以找到这些免费的应用程序，您可以使用音乐节拍器。

So metronomes are a powerful tool as well.

因此节拍器也是一个强大的工具。

Andrew Huberman:

安德鲁·休伯曼：

In particular for speed work.

特别是对于速度工作。

So for sprinting or swimming or running, where the goal is to generate more strokes or more efficient strokes or more steps, et cetera.

因此，对于短跑、游泳或跑步，目标是产生更多的划水或更有效的划水或更多的步数等等。

The rate of the metronome obviously is going to be very important.

节拍器的速率显然非常重要。

Sometimes you're trying to lengthen your stride.

有时您会尝试延长步幅。

Sometimes you're trying to take fewer strokes but glide further in the pool, for instance.

例如，有时您会尝试减少划水次数，但在泳池中滑行得更远。

But the value of occasionally just increasing the number of repetitions, the number of strokes or steps, et cetera, per unit time is also that you're training the central pattern generators to operate at that higher speed.

但偶尔增加每单位时间的重复次数、划水或步数等的价值还在于，您可以训练中央模式生成器以更高的速度运行。

Andrew Huberman:

安德鲁·休伯曼：

One of the sports that's kind of interesting to me is speed walking.

我感兴趣的运动之一是快走。

It's not one I engage in or ever plan to engage in, but if you've ever tried to really speed walk, it's actually difficult to walk very, very fast without breaking into a run.

这不是我从事或曾经计划从事的一项活动，但如果你曾经尝试过真正的快走，实际上很难在不跑步的情况下走得非常非常快。

Andrew Huberman:

安德鲁·休伯曼：

All animals have these kind of crossover points where you go, I think with horses it's like, what is it?

所有动物都有这种交叉点，我想对于马来说，这是什么？

They trot, then they gallop.

他们小跑，然后疾驰。

I don't know, what's the next thing?

我不知道接下来会发生什么？

Clearly, I don't know anything about horses except that they're beautiful and I like them very much, but they break into a different kind of stride.

显然，我对马一无所知，只知道它们很漂亮而且我非常喜欢它们，但它们的步伐却不同。

And that's because you shift over to different central pattern generators.

那是因为你转向了不同的中央模式生成器。

Andrew Huberman:

安德鲁·休伯曼：

So when you're walking, or a horse is moving very slowly and then it breaks into a jog and then into a full sprint or a gallop for the horse, you're actually engaging different central pattern generators.

因此，当你走路时，或者一匹马移动得很慢，然后它开始慢跑，然后进入全速冲刺或疾驰，你实际上正在使用不同的中央模式生成器。

And those central pattern generators always have a range of speeds that they're happiest to function at.

这些中央模式发生器总是有一个它们最乐意运行的速度范围。

So with the metronoming for speed purposes, what you do is you can basically bring the activity of those central pattern generators into their upper, upper range and maybe even extend their range.

因此，通过用于速度目的的节拍，您所做的基本上可以将这些中央模式生成器的活动带入其上限，上限范围，甚至可能扩展其范围。

Andrew Huberman:

安德鲁·休伯曼：

And there's a fascinating biology of how central pattern generators work together.

中央模式生成器如何协同工作有一个令人着迷的生物学原理。

There's coupling of central pattern generators, et cetera, in order to achieve maximal speeds and et cetera.

中央模式发生器等的耦合，以实现最大速度等。

It's a topic for kind of an advanced session.

这是一个高级会议的主题。

Costello loves this topic, he just barked.

科斯特洛喜欢这个话题，他只是咆哮道。

And loves it so much he barked again.

他非常喜欢它，他又吠叫了。

Andrew Huberman:

安德鲁·休伯曼：

In any event, the metronome is a powerful tool, again for more advanced practitioners, or for advanced intermediate practitioners.

无论如何，节拍器对于更高级的练习者或高级中级练习者来说都是一个强大的工具。

But it's interesting because it brings back the point that what we put our attention to while we're skill learning is important to the extent that it's on one thing at least for the moment or trial to trial, but that what we focus our attention on can be external, it can be internal, and ultimately, the skill learning is where all that is brought together.

但这很有趣，因为它带回了这样一个观点，即我们在技能学习时所关注的内容很重要，至少在目前或一次又一次的尝试中，它是在一件事上，但我们关注的内容可以是外部的，也可以是内部的，最终，技能学习是所有这些的集合。

Andrew Huberman:

安德鲁·休伯曼：

So let's talk about where skill learning occurs in the nervous system.

那么我们来谈谈技能学习在神经系统中发生的地方。

And then I'm going to give you a really, what I think is a really cool tool, that can increase flexibility and range of motion based on this particular brain area.

然后我会给你一个我认为非常酷的工具，它可以根据这个特定的大脑区域增加灵活性和运动范围。

It's a tool that I used, and when I first heard about I did not believe would work.

这是我使用过的一个工具，当我第一次听说它时，我不相信它会起作用。

This is not a hack.

这不是黑客攻击。

This is actually anchored deeply in the biology of a particular brain region that we all have, whose meaning is minibrain.

这实际上深深地扎根于我们所有人都拥有的特定大脑区域的生物学中，其含义是“迷你大脑”。

And that minibrain that we all have is called your cerebellum.

我们所有人都拥有的迷你大脑称为小脑。

Andrew Huberman:

安德鲁·休伯曼：

The cerebellum is called the minibrain because it's in the back of your brain.

小脑被称为迷你脑，因为它位于大脑后部。

It looks like a little mini version of the rest of your brain.

它看起来就像是你大脑其余部分的迷你版。

It's an absolutely incredible structure that's involved in movement.

这是一个绝对令人难以置信的参与运动的结构。

It also has a lot of nonmovement associated functions.

它还具有许多与非运动相关的功能。

Andrew Huberman:

安德鲁·休伯曼：

In brief, the cerebellum gets input from your senses, particularly your eyes, and pays attention to where your eyes are in space, what you're looking at.

简而言之，小脑从您的感官（尤其是您的眼睛）获取输入，并注意您的眼睛在空间中的位置以及您正在看什么。

It basically takes information about three aspects of your eyes and eye movements which are occurring when your head goes like this, which is called pitch.

它基本上获取有关您的眼睛和眼球运动的三个方面的信息，这些信息在您的头部像这样转动时发生，这称为俯仰。

So this is pitch for those of you listening: I'm just nodding up and down.

所以这就是为你们听众准备的：我只是上下点头。

Andrew Huberman:

安德鲁·休伯曼：

Then there's yaw, which is like shaking your head no from side to side.

然后是偏航，就像左右摇头一样。

And then there's roll, which is like sometimes if you see a primate, like a marmoset or something, they will roll their head when they look at you.

然后是滚动，就像有时如果你看到灵长类动物，比如狨猴或其他什么东西，它们在看着你时会滚动他们的头。

Actually, the reason they do that is it helps generate depth perception.

事实上，他们这样做的原因是它有助于产生深度知觉。

It's a kind of form of motion parallax.

这是运动视差的一种形式。

If you're curious why they do that, it's not to look cute.

如果你好奇他们为什么这样做，那并不是为了看起来可爱。

They do it because when they do that, even if you're stationary and they're stationary, they get better depth perception as to how far away from them you are.

他们这样做是因为当他们这样做时，即使你是静止的并且他们也是静止的，他们也会更好地了解你离他们有多远。

Andrew Huberman:

安德鲁·休伯曼：

So you've got pitch, yaw, and roll, and as you move your head and as you move your body and you move through space, the image on your retina moves — pitch, yaw and roll in some combination.

所以你有俯仰、偏航和滚动，当你移动头部、移动身体和在空间中移动时，视网膜上的图像也会移动——俯仰、偏航和滚动的某种组合。

That information is relayed to your cerebellum.

该信息会传递到您的小脑。

So it's rich with visual information.

所以它富含视觉信息。

Andrew Huberman:

安德鲁·休伯曼：

There's also a map of your body surface and your movements and timing in the cerebellum.

还有您的身体表面以及小脑的运动和时间安排的地图。

So it's an incredible structure that brings together timing of movements, which limbs are moving and has proprioceptive information.

因此，这是一个令人难以置信的结构，它汇集了运动的时间、肢体的运动并具有本体感觉信息。

It really is a minibrain.

它确实是一个迷你大脑。

It's just the coolest little structure back there.

它只是那里最酷的小结构。

And in humans, actually not that little.

而在人类身上，实际上并没有那么少。

It's just an incredible structure.

这是一个令人难以置信的结构。

Andrew Huberman:

安德鲁·休伯曼：

Now all this information is integrated there, but what most people don't tell us is that a lot of learning of motor sequences, of skill learning that involve timing occurs in the cerebellum.

现在所有这些信息都整合在那里，但大多数人没有告诉我们的是，大量涉及时间安排的运动序列学习和技能学习都发生在小脑中。

Now you can't really use that information except to know that after you learn something pretty well, it's handed off or kind of handled by your cerebellum.

现在你不能真正使用这些信息，除非你知道在你学得很好之后，它会被你的小脑传递或处理。

But there is something that you can do with your cerebellum to increase range of motion and flexibility.

但是您可以对小脑做一些事情来增加运动范围和灵活性。

Andrew Huberman:

安德鲁·休伯曼：

Much of our flexibility, believe it or not, is not because our tendons are a particular length or elasticity, although that plays some role.

不管你信不信，我们的灵活性很大程度上并不是因为我们的肌腱具有特定的长度或弹性，尽管这发挥了一定的作用。

It's not because our muscles are short.

这并不是因为我们的肌肉短。

I don't know what that would even mean — some people have longer muscle bellies or shorter muscle bellies, but your muscles always essentially span the entire length of the bone or limb, or close to it, along with your tendons.

我什至不知道这意味着什么——有些人的肌肉腹部较长或较短，但你的肌肉基本上总是跨越骨骼或肢体的整个长度，或靠近它，以及你的肌腱。

But has to do with the neural innervation of muscle and the fact that when muscles are elongated, there's a point at which they won't stretch out any longer and the nerves fire and they shut down.

但这与肌肉的神经支配有关，事实上，当肌肉被拉长时，它们将不再伸展，神经会放电并关闭。

You actually have inhibitory pathways that prevent you from contracting the muscles or from extending them, from stretching them out anymore.

实际上，你有一些抑制通路，可以阻止你收缩肌肉或伸展肌肉，甚至不再伸展它们。

Andrew Huberman:

安德鲁·休伯曼：

So you can do this right now.

所以你现在就可以这样做。

If you're driving, don't do it because unless you have a self-driving car, you'll need to take your hands off the steering wheel.

如果您正在开车，请不要这样做，因为除非您有自动驾驶汽车，否则您需要将手从方向盘上移开。

But because of the way that vision and your muscles are represented in your cerebellum, it turns out that your range of visual motion and your range of vision, literally how wide a field of view you take impacts how far you can extend your limbs.

但由于视觉和肌肉在小脑中的表现方式，事实证明，你的视觉运动范围和视野范围，即视野的宽度，会影响你四肢伸展的距离。

Andrew Huberman:

安德鲁·休伯曼：

So we'll talk about this in a second, about exactly how to do this and explore this.

因此，我们稍后将讨论这个问题，具体讨论如何做到这一点并探索这一点。

But as you move through space, as you walk forward or you walk backward or you tilt your head or you learn a skill or you just operate in the normal ways throughout your day, driving, biking, et cetera, your eyes are generating spontaneous movements to offset visual slip.

但是当你在空间中移动时，当你向前走或向后走时，或者你倾斜头部，或者你学习一项技能，或者你只是在一天中以正常方式操作时，开车、骑自行车等，你的眼睛会产生自发的运动来抵消视觉滑动。

In other words, you don't see the world as blurry even though you're moving because your eyes are generating little compensatory eye movements to offset your motion.

换句话说，即使您在移动，您也不会看到世界模糊，因为您的眼睛会产生少量的补偿性眼球运动来抵消您的运动。

Andrew Huberman:

安德鲁·休伯曼：

So if I spin, we could do this experiment.

所以如果我旋转，我们就可以做这个实验。

There's a fun experiment we do with medical students where you spin them around in a chair with their eyes closed and then you stop and you have them open their eyes and their eyes are going like this ...

我们对医学生做了一个有趣的实验，你让他们闭着眼睛在椅子上旋转，然后你停下来，让他们睁开眼睛，他们的眼睛会像这样......

nystagmus.

眼球震颤。

I don't suggest you do this experiment.

我不建议你做这个实验。

Andrew Huberman:

安德鲁·休伯曼：

When we were kids, we did a different experiment, which was to take a stick and to look at the top of the stick and to spin around on the lawn looking at the top of the stick, then put it down on the ground and try and jump over it.

当我们还是孩子的时候，我们做了一个不同的实验，那就是拿一根棍子，看看棍子的顶部，在草坪上旋转，看着棍子的顶部，然后把它放在地上，尝试跳过它。

And you end up jumping to the side.

而你最终跳到了一边。

You miss the thing entirely.

你完全错过了这件事。

The reason those two "experiments," which I hope you don't do or for somebody else to do, the reason they work is because normally your eye movements and your balance and your limb movements are coordinated.

这两个“实验”（我希望你不要做或让其他人做）之所以有效，是因为通常你的眼球运动、你的平衡和你的肢体运动是协调的。

But when you spin around looking up at the stick, what you're doing is you're fixating your eyes on one location while you're moving, and then when you stop, those two mechanisms are completely uncoupled, and it's like being thrown into outer space.

但当你旋转并抬头看着棍子时，你所做的就是在移动时将眼睛固定在一个位置，然后当你停下来时，这两个机制完全脱钩，就像被扔到外太空一样。

Never been to outer space, but probably something like that.

从未去过外太空，但可能有类似的事情。

Low gravity, zero gravity.

低重力，零重力。

Andrew Huberman:

安德鲁·休伯曼：

If you spin around in your chair with your eyes closed, you're not giving the visual input that you're spinning, and then you open the eyes, and then the eyes only have what we call the vestibular signal.

如果你闭着眼睛在椅子上旋转，你就不会给出旋转的视觉输入，然后你睁开眼睛，然后眼睛就只有我们所说的前庭信号。

Your eyes jolting back and forth, back and forth.

你的眼睛来回晃动，来回晃动。

Again, these aren't experiments you need to do because I just told you the result.

再次强调，这些不是您需要做的实验，因为我刚刚告诉您结果。

Andrew Huberman:

安德鲁·休伯曼：

However, if you want to extend your range of motion, you can do that by ...

但是，如果您想扩大运动范围，可以通过...

these things always look goofy, but at this point I'm just kind of used to doing these things.

这些事情总是看起来很愚蠢，但现在我已经习惯了做这些事情。

If I want to extend my range of movement, first I want to measure my range of motion.

如果我想扩大我的运动范围，我首先要测量我的运动范围。

If you're listening, what I'm doing is I'm stretching out my arms from like a T on either side, and I'm trying to push them as far back as I can, which for me is, feels like it's in line with my shoulders and I can't get much further.

如果你在听的话，我正在做的就是我从两侧像 T 形一样伸出我的手臂，然后我试图将它们尽可能地向后推，这对我来说，感觉就像是与我的肩膀成一条直线，我不能再进一步了。

I'm not really super flexible, nor am I particularly inflexible, at least physically.

我并不是真的非常灵活，也不是特别不灵活，至少在身体上是这样。

Andrew Huberman:

安德鲁·休伯曼：

So what I would then do is stop.

所以我接下来要做的就是停下来。

I would move my eyes to the far periphery.

我会把目光移向远处。

So I'm moving my eyes all the way to the left while keeping my head and body stationary.

所以我将眼睛一直向左移动，同时保持头部和身体静止。

I'm trying to look over my left shoulder as far as I can.

我试图尽可能地越过我的左肩看。

Then off to the right — it's a little awkward to do this — then up, then down.

然后向右——这样做有点尴尬——然后向上，然后向下。

But I'm mostly going to just focus on left, and then right.

但我主要关注的是左边，然后是右边。

Andrew Huberman:

安德鲁·休伯曼：

Now what that's doing is it's sending a signal to my cerebellum that my field of view is way over to there and way over to there.

现在，它正在向我的小脑发送信号，表明我的视野已经远到那里了。

Remember, your visual attention has an aperture.

请记住，您的视觉注意力有一个光圈。

It can be narrow or it can be broad.

它可以很窄，也可以很宽。

And I've talked about some of the benefits of taking a broad visual aperture in order to relax the nervous system.

我已经谈到了采用大视野来放松神经系统的一些好处。

This is just moving my eyes, not my head, like I just did for a second, from side to side.

这只是移动我的眼睛，而不是我的头，就像我刚才那样，从一边移动到另一边。

Andrew Huberman:

安德鲁·休伯曼：

Now I can retest and actually, you get about a five to 15 degree increase in your range of motion.

现在我可以重新测试，实际上，您的运动范围增加了大约 5 到 15 度。

Now I'm doing this for you.

现在我正在为你做这件事。

He's going to say, "Well, he gamed it because he knew the result that he was hoping for," but you can try this.

他会说，“好吧，他玩这个游戏是因为他知道他所希望的结果”，但你可以尝试这个。

And you can do this for legs too.

您也可以对腿部进行此操作。

You can do this for any limb essentially.

基本上您可以对任何肢体执行此操作。

And it's purely cerebellar and it's because the-

这纯粹是小脑的，因为-

PART 2 OF 3 ENDS Andrew Huberman:

第 2 部分（共 3 部分）结束 Andrew Huberman：

It's purely cerebellar, and it's because the proprioceptive, visual and limb movement feedback converge in the ways that we control our muscle spindles and the way we control the muscle fibers and the tendons, and essentially you can get bigger range of motion.

它纯粹是小脑的，因为本体感觉、视觉和肢体运动反馈以我们控制肌梭以及控制肌纤维和肌腱的方式汇聚，本质上你可以获得更大的运动范围。

So I actually will warm up before exercise or for, before, skill learning by both doing movements for my body, but also moving my eyes from side to side in order to generate larger range of motion if range of motion is something that I'm interested in.

因此，实际上，我会在运动前热身，或者在学习技能之前进行热身，方法是为我的身体做运动，同时将我的眼睛从一侧移动到另一侧，以便产生更大的运动范围（如果我对运动范围感兴趣的话）。

So that's a fun one that you can play with a little bit, and it's purely cerebellar.

所以这是一个有趣的东西，你可以玩一点，而且它纯粹是小脑的。

Some other time we'll get back into cerebellar function.

下次我们会回到小脑功能。

There's all sorts of, just incredible stuff that you can do with cerebellum.

你可以用小脑做各种各样的、令人难以置信的事情。

I talked in an earlier episode on neuroplasticity about how you can disrupt your vestibular world.

我在之前关于神经可塑性的一集中谈到了如何扰乱你的前庭世界。

In other words, by getting into modes of acceleration, moving through space where you're tilted in certain ways, it can open up the windows for plasticity in yet other ways.

换句话说，通过进入加速模式，在以某种方式倾斜的空间中移动，它可以以其他方式打开可塑性的窗口。

Andrew Huberman:

安德鲁·休伯曼：

So you can check that out.

所以你可以检查一下。

It's one of the earlier episodes on neuroplasticity, and everything's time-stamped.

这是关于神经可塑性的早期剧集之一，一切都带有时间戳。

But meanwhile, if you want to expand your range of motion before doing skill learning or afterward, this is a fun one.

但与此同时，如果您想在学习技能之前或之后扩大运动范围，这是一个有趣的方法。

It's also kind of neat because I have this kind of aversion to stretching work.

这也很简洁，因为我对伸展工作有这种厌恶。

It never seems like something I want to do, and so I always put it off.

这似乎从来都不是我想做的事，所以我总是推迟它。

So if I start with the visual practice of expanding my field of view off to one side or the other side or up or down, then what I find is I'm naturally more flexible.

因此，如果我从将视野扩展到一侧或另一侧或向上或向下的视觉练习开始，那么我发现我自然会更加灵活。

I'm not naturally more flexible; what's happened is I've expanded my range of motion.

我并不是天生就比较灵活，而是我天生就比较灵活。发生的事情是我扩大了我的运动范围。

Let's talk about visualization and mental rehearsal.

我们来谈谈可视化和心理演练。

I've been asked about this a lot, and I think it relates back to that kind of Matrix, Hollywood idea that we can just be embedded with a skill.

我经常被问到这个问题，我认为这与《黑客帝国》、好莱坞的那种我们可以嵌入一项技能的想法有关。

Andrew Huberman:

安德鲁·休伯曼：

Although in this case, in fairness, visualization involves some work.

尽管在这种情况下，公平地说，可视化涉及一些工作。

And I've talked about this on an earlier episode that some people find it very hard to mentally visualize things, and some people find it very easy.

我在之前的一集中谈到过这一点，有些人发现很难在脑海中想象事物，而有些人则发现很容易。

There was great work that was done in the 1960s by Roger Shepherd at Stanford and by others looking at people's ability to rotate three-dimensional objects in their mind.

20 世纪 60 年代，斯坦福大学的罗杰·谢泼德 (Roger Shepherd) 和其他人完成了一项伟大的工作，研究人们在脑海中旋转三维物体的能力。

And some people are really good at this, and some people are less good at this, and one can get better at it by repeating it.

有些人非常擅长这一点，有些人则不太擅长，通过重复可以变得更好。

But the question we're going to deal with today is, does it help?

但我们今天要解决的问题是，它有帮助吗？

Does it let you learn things faster?

它能让你学得更快吗？

And indeed, the answer appears to be yes, it can.

事实上，答案似乎是肯定的，可以。

However, despite what you've heard, it is not as good.

然而，尽管你听说过，但情况并不那么好。

It is not a total replacement for physical performance, itself.

它并不能完全替代身体表现本身。

Okay, so I'm going to be really concrete about this.

好吧，我要说得非常具体。

Andrew Huberman:

安德鲁·休伯曼：

I hear all the time that just imagining contracting a muscle can lead to the same gains as actually contracting that muscle — just imagining a skill can lead to the same increases in performance as actually executing that skill — and that's simply not the case.

我一直听说，仅仅想象收缩一块肌肉就可以带来与实际收缩该肌肉相同的收益——仅仅想象一项技能可以导致与实际执行该技能相同的表现提高——但事实并非如此。

However, it can supplement or support physical training and skill learning in ways that are quite powerful.

然而，它可以以非常强大的方式补充或支持身体训练和技能学习。

One of the more interesting studies on this was from Ranganathan et al.

Ranganathan 等人对此进行了一项更有趣的研究。

Forgive me for the pronunciation.

请原谅我的发音。

This was a slightly older paper, 2004, but nonetheless was one that I thought had particularly impressive results and included all the appropriate controls, et cetera.

这是一篇稍旧的论文，2004 年，但尽管如此，我认为它的结果特别令人印象深刻，并且包括了所有适当的控制等。

And what they did is they looked at 30 subjects, they divided them into different groups.

他们所做的是观察 30 个受试者，并将他们分为不同的组。

They had one group perform, essentially finger flexion.

他们进行了一组表演，主要是手指弯曲。

So it was actually just sort of the — imagine if you're just listening to this — that "come here" finger movement.

所以这实际上只是一种——想象一下，如果你只是听这个——“来这里”的手指动作。

Andrew Huberman:

安德鲁·休伯曼：

They also had elbow flexion, so sort of bicep curl-type movement.

他们还进行肘部弯曲，即二头肌弯举式运动。

And they either had subjects do an actual physical movement against resistance or to imagine moving their finger or their wrist towards the shoulder, meaning bending at the elbow towards actual resistance.

他们要么让受试者进行实际的身体运动来抵抗阻力，要么想象将他们的手指或手腕移向肩膀，这意味着肘部弯曲以承受实际的阻力。

Just to make a long story short, what they found was that there were increases in this finger adduction strength — abduction, excuse me — strength of about 35%, and the elbow flexion strength by about 13.5%, which are pretty impressive considering that it was just done mentally.

长话短说，他们发现手指内收力量（外展，对不起）增加了约 35%，肘部弯曲力量增加了约 13.5%，考虑到这只是在心理上完成的，这是相当令人印象深刻的。

So they had people imagine moving against a weight, a very heavy weight, or had imagined people moving their wrist towards their shoulder against a very heavy weight.

因此，他们让人们想象对抗一个重物，一个非常重的重量，或者想象人们对抗一个非常重的重量将手腕移向肩膀。

But again, they weren't doing it.

但他们又没有这么做。

They were just imagining it.

他们只是想象而已。

Other experiments looked at the brain and what was happening in the brain during this time.

其他实验着眼于大脑以及这段时间大脑中发生的事情。

So we'll talk about that in a moment.

我们稍后会讨论这个问题。

Andrew Huberman:

安德鲁·休伯曼：

But essentially, what they found were improvements in strength of anywhere from 13.5 to 35%.

但本质上，他们发现强度提高了 13.5% 到 35%。

However, the actual physical training group, the groups that actually moved their wrist or moved their finger against an actual physical weight, had improvements of about 53%.

然而，实际的身体训练组，即实际移动手腕或移动手指对抗实际身体重量的组，进步了约 53%。

So this repeats over and over throughout the literature.

所以这在整个文献中一遍又一遍地重复。

Mental rehearsal can cause increases in strength.

心理演练可以增强力量。

It can create increases in skill acquisition and learning, but they are never as great if done alone as compared to the actual physical execution of those movements or the physical movement of those weights, which shouldn't come as so surprising.

它可以增加技能的获取和学习，但与这些动作的实际物理执行或这些重量的物理运动相比，如果单独完成，它们永远不会那么好，这不应该那么令人惊讶。

However, if we step back and we say, well, what is the source of this improvement?

然而，如果我们退一步说，那么，这种改进的根源是什么？

You might not care what the source is because I could tell you it's one brain area or another brain area.

你可能不在乎来源是什么，因为我可以告诉你它是一个大脑区域或另一个大脑区域。

What difference would it make?

这会有什么不同呢？

But if, again, if you can understand mechanism a little bit, you're in a position to create newer and even better protocols.

但是，如果您能稍微了解一下机制，您就能够创建更新、甚至更好的协议。

Andrew Huberman:

安德鲁·休伯曼：

What mental rehearsal appears to do is engage the activity of those upper motor neurons that we talked about way back at the beginning of the episode.

心理排练的目的似乎是调动我们在本集开头讨论过的上运动神经元的活动。

Remember, you have upper motor neurons that control deliberate action.

请记住，您有控制有意行动的上运动神经元。

You've got lower motor neurons that actually connect to the muscles and move those muscles, and you have central pattern generators.

你有下运动神经元，它们实际上连接到肌肉并移动这些肌肉，并且你有中枢模式发生器。

Mental rehearsal, closing one's eyes, typically, and thinking about a particular sequence of movement and visualizing it, in one's quote unquote mind's eye, creates activation of the upper motor neurons that's very similar, if not the same as the actual movement.

心理排练，通常是闭上眼睛，思考特定的运动序列并将其可视化，用一个人的引用不引用心灵的眼睛来说，会产生上运动神经元的激活，这与实际运动非常相似，即使不一样。

And that makes sense because the upper motor neurons are all about the command for movement.

这是有道理的，因为上运动神经元都是关于运动的命令的。

They are not the ones that actually execute the movement.

他们并不是真正执行该运动的人。

Okay?

好的？

Remember, upper motor neurons are the ones that generate the command for movement, not the actual movement.

请记住，上运动神经元是生成运动命令的神经元，而不是实际的运动。

The ones that generate the actual movement are the lower motor neurons and the central pattern generators.

产生实际运动的是下运动神经元和中枢模式发生器。

Andrew Huberman:

安德鲁·休伯曼：

So visualization is a powerful tool.

所以可视化是一个强大的工具。

How can you use visualization?

如何使用可视化？

Well, in this study, they had people perform this five days a week.

嗯，在这项研究中，他们让人们每周执行五天这样的事情。

I believe that it was 15; yes, it was 15 minutes per day, five days a week for 12 weeks.

我相信那是15；是的，每天 15 分钟，每周 5 天，持续 12 周。

So that's a lot of mental rehearsal.

所以这是大量的心理演练。

It's not a ton of time each day, 15 minutes per day.

每天的时间并不多，每天15分钟。

But sitting down, closing your eyes and imagining going through a particular skill, practice, or moving a weight, maybe it's playing keys on a piano, if that's your thing, or strings on a guitar, for 15 minutes a day, five days per week for 12 weeks, is considerable.

但是坐下来，闭上眼睛，想象通过一项特定的技能、练习或移动重物，也许是弹钢琴琴键（如果这是你的爱好），或者弹吉他弦，每天 15 分钟，每周 5 天，持续 12 周，这是相当可观的。

Andrew Huberman:

安德鲁·休伯曼：

I think most people, given the fact that the actual practice, the physical practice, is going to lead to larger improvements, greater improvements than would the mental training, would opt for the actual physical training.

我认为大多数人，考虑到实际练习，身体练习，会比心理训练带来更大的进步，更大的进步，会选择实际的身体训练。

But of course, if you're on a plane and you don't have access to your guitar, and you're certainly not going to be sprinting up and down the aisle, or you are very serious about your craft and you want to accelerate performance of your craft or strength increases or something of that sort, then augmenting, or adding in the visualization training, very likely will compound the effects of the actual physical training.

但当然，如果你在飞机上，而你无法拿到吉他，你肯定不会在过道上来回冲刺，或者你非常认真地对待你的技艺，你想加速你的技艺的表现或力量的增加或类似的东西，那么增强或添加可视化训练，很可能会复合实际体能训练的效果。

Andrew Huberman:

安德鲁·休伯曼：

There are not a lot of studies looking at how visualization on top of pure physical training can increase the rates of learning and consolidation of learning, et cetera.

没有很多研究关注在纯粹的身体训练之上进行可视化如何提高学习率和巩固学习等等。

It's actually a hard study to do because it's hard to control for, because what would you do in its place?

这实际上是一项很难做的研究，因为它很难控制，因为你会做什么来代替它？

You would probably add actual physical training, and then that's always going to lead to greater effects.

你可能会增加实际的身体训练，然后这总是会带来更大的效果。

So the point is, if you want to use visualization training, great.

所以重点是，如果你想使用可视化训练，那就太好了。

But forget the idea that visualization training is as good as the actual behavior.

但请忘记可视化训练与实际行为一样好的想法。

You hear this all the time.

你总是听到这个。

People say, "Do you know that if you imagine an experience to your brain and to your body, it's exactly the same as the actual experience?" Absolutely not.

人们说：“你知道吗，如果你想象出一种对你的大脑和你的身体的体验，它与实际的体验是完全一样的吗？”绝对不是。

This is not the way the nervous system works.

这不是神经系统的工作方式。

I'm sorry, I don't mean to burst anybody's bubble, but your bubble is made of myths.

抱歉，我无意戳破任何人的泡沫，但你的泡沫是由神话组成的。

Andrew Huberman:

安德鲁·休伯曼：

And the fact of the matter is that the brain, when it executes movement, is generating proprioceptive feedback.

事实是，大脑在执行运动时会产生本体感觉反馈。

And that proprioceptive feedback is critically involved in generating our sense of the experience and in things like learning.

本体感受反馈对于产生我们的体验感以及学习等事物至关重要。

So I don't say this because I don't like the idea that visualization couldn't work.

所以我之所以这么说，是因为我不喜欢可视化不起作用的想法。

In fact, visualization does work, but it doesn't work as well.

事实上，可视化确实有效，但效果并不那么好。

It doesn't create the same milieu, the same chemical milieu, the same environment as actual physically engaging in the behavior, the skill, the resistance training, et cetera.

它不会创造与实际身体参与行为、技能、阻力训练等相同的环境、相同的化学环境、相同的环境。

And I'd be willing to wager that the same is true for experiences of all kinds.

我敢打赌，所有类型的经历都是如此。

You know, PTSD is this incredibly unfortunate circumstance in which there's a replay, often of the traumatic event, that feels very real.

你知道，创伤后应激障碍（PTSD）是一种极其不幸的情况，在这种情况下，通常是创伤性事件的重播，感觉非常真实。

But that's not to say that the replay itself is the same as the actual event.

但这并不是说重播本身与实际事件相同。

And of course, PTSD needs to be dealt with with the utmost level of seriousness.

当然，创伤后应激障碍（PTSD）需要得到最严肃的对待。

Andrew Huberman:

安德鲁·休伯曼：

It should be treated.

应该对其进行治疗。

In fact, my lab works on these sorts of things.

事实上，我的实验室正在研究这类事情。

But my point about visualization and imagining something not being the same as the actual experience is grounded in this idea of proprioception.

但我关于可视化和想象与实际体验不同的东西的观点是基于本体感觉的想法。

And the fact that feedback to the cerebellum, the cerebellum talking to other areas of the brain are critically involved in communicating to the rest of our nervous system.

事实上，小脑的反馈，小脑与大脑其他区域的对话，对于与我们神经系统其他部分的沟通至关重要。

Not just that we believe something is happening, but something is actually happening.

我们不仅相信某些事情正在发生，而且某些事情确实正在发生。

And in the case of muscle loads, muscles actually feeling tension, the actual feeling of tension in the muscle, the contracting of the muscle under that tension, is part of the important adaptation process.

在肌肉负荷的情况下，肌肉实际上感受到张力，肌肉中实际的张力感觉，肌肉在张力下的收缩，是重要的适应过程的一部分。

In a future episode, we'll talk about hypertrophy and how that works at the level of upper motor neurons, lower motor neurons and muscle itself.

在以后的节目中，我们将讨论肌肥大以及肌肥大如何在上运动神经元、下运动神经元和肌肉本身的水平上发挥作用。

But for now, just know that visualization can work, doesn't work as well as real physical training and practice.

但现在，只知道可视化可以发挥作用，但不如真正的身体训练和练习有效。

Andrew Huberman:

安德鲁·休伯曼：

But these effects of 35% or 13.5% increases are pretty considerable.

但 35% 或 13.5% 的增长效果相当可观。

They're just not as great as the 53% increases that come from actual physical training.

只是不如实际体能训练带来的 53% 的增长那么大。

For those of you that are interested in some of this skill learning that more relates to musical training, but also how cadence and metronome and tones, et cetera, can support physical learning.

对于那些对这些与音乐训练更多相关的技能学习感兴趣的人，以及节奏、节拍器和音调等如何支持身体学习的人。

If you're interested in that, for you aficionados, there is a wonderful review also published in the journal Neuron — again, excellent journal — by Herholz and Zatorre.

如果您对此感兴趣，对于您的爱好者来说，《Neuron》杂志上也发表了一篇精彩的评论，作者是 Herholz 和 Zatorre，这又是一本优秀的杂志。

That's H E R H O L Z and Zatorre, Z A T O R R E.

那是 H E R H O L Z 和 Zatorre，Z A TOR RE。

That really describes in detail how musical training can impact all sorts of different things.

这确实详细地描述了音乐训练如何影响各种不同的事情。

And how cadence training, whether or not with tones or auditory feedback and things of that sort, carries over to not just instrumental music training, but also physical skill learning of various kinds.

以及节奏训练，无论是否带有音调或听觉反馈以及诸如此类的东西，如何不仅适用于器乐训练，而且适用于各种身体技能的学习。

Andrew Huberman:

安德鲁·休伯曼：

So if you wanted to do the deep dive, that would be the place.

因此，如果您想进行深入研究，那就是这个地方。

You can find it easily online.

您可以在网上轻松找到它。

It's available as a complete article, free of charge, et cetera.

它可以作为完整的文章免费提供，等等。

Many of you are probably asking, "What can I take in order to accelerate skill learning?" Well, the conditions are going to vary, but motivation is key.

你们中的许多人可能会问：“我可以采取什么措施来加速技能学习？”嗯，条件会有所不同，但动机是关键。

You have to show up to the training session motivated enough to focus your attention and to perform a lot of repetitions in the training sequence.

您必须有足够的动力参加培训课程，以集中注意力并在培训序列中进行大量重复。

That's just a prerequisite, right?

这只是一个先决条件，对吧？

There's no pill that's going to allow you to do fewer repetitions and extract more learning at a fewer repetitions.

没有任何药丸可以让你减少重复次数并以更少的重复次数获得更多的知识。

It's actually more a question of what are the conditions that you can create for yourself such that you can generate more repetitions per unit time.

实际上更多的问题是你可以为自己创造什么条件，以便你可以在单位时间内产生更多的重复次数。

I think that's the right way to think about it.

我认为这是正确的思考方式。

What are the conditions that you can create for yourself in your mind and in your body that are going to allow you to focus?

您可以在思想和身体上为自己创造哪些条件，让您能够集中注意力？

Andrew Huberman:

安德鲁·休伯曼：

And I've talked about focus and plasticity and motivation in previous episodes.

我在前几集中谈到了专注、可塑性和动机。

Please see those episodes if you have questions about that.

如果您对此有疑问，请查看这些剧集。

I detail a lot of tools and the underlying science.

我详细介绍了很多工具和基础科学。

So for some people it might be drinking a cup or two of coffee and getting hydrated before the training session.

因此，对于某些人来说，可能会在训练前喝一两杯咖啡并补充水分。

For some of you, it might be avoiding coffee because it makes you too jittery and your attention jumps all over the place.

对于你们中的一些人来说，可能会避免喝咖啡，因为它会让你太紧张，而且你的注意力会分散。

It's going to vary tremendously.

情况将会有很大的不同。

There's no real...

没有真正的...

that there is no magic pill that's going to allow you to get more out of less.

没有什么灵丹妙药能让你事半功倍。

That's just not going to happen.

那是不会发生的。

It's simply not going to happen.

这根本不会发生。

You're not going to get more learning out of fewer repetitions or less time.

你不会通过更少的重复或更少的时间来获得更多的知识。

However, there are a few compounds that I think are worth mentioning because of their ability to improve the actual physical performance, the actual execution of certain types of movements.

然而，我认为有一些化合物值得一提，因为它们能够提高实际的身体表现、某些类型运动的实际执行。

Andrew Huberman:

安德鲁·休伯曼：

And some of these have also been shown to improve cognitive function, especially in older population.

其中一些也被证明可以改善认知功能，尤其是老年人群。

So I'd be remiss if I didn't at least mention them.

因此，如果我不至少提及它们，那就是我的失职。

I'm only going to mention one today, in fact.

事实上，我今天只想提一件事。

The one that's particularly interesting and for which there really are a lot of data is Alpha GPC.

特别有趣并且确实有大量数据的是 Alpha GPC。

And I'm going to attempt to pronounce what Alpha GPC actually is.

我将尝试说出 Alpha GPC 到底是什么。

It's Alpha Glycerol Phosphoryl Choline, right?

这是阿尔法甘油磷酰胆碱，对吗？

Alpha GPC.

阿尔法 GPC。

Alphaglycerolphosphorylcholine.

α-甘油磷酸胆碱。

See, if I keep doing it over and over, repetitions.

看看，如果我一遍又一遍地重复这样做。

Alphaglycerolphosphorylcholine.

α-甘油磷酸胆碱。

There, I made an error.

在那里，我犯了一个错误。

Okay, so the point is that Alpha GPC, which is, at least in the United States, is sold over the counter, typically is taken in dosages of about 300 or 600 milligrams — that's a single dose — have been shown to do a number of things that for some of you might be beneficial.

好吧，重点是 Alpha GPC，至少在美国，是在柜台出售的，通常的服用剂量约为 300 或 600 毫克（这是单剂量），已被证明可以起到许多作用，对某些人来说可能是有益的。

One is to enhance power output.

一是增强功率输出。

Andrew Huberman:

安德鲁·休伯曼：

So if you're engaging in something like shotput throwing, or resistance training or sprinting or something where you have to generate a lot of power — maybe you're doing rock climbing, but you are working on a particular aspect of your rock climbing that involves generating a lot of force, a lot of power — well then in theory, Alpha GPC could be beneficial to you.

因此，如果您正在进行铅球投掷、阻力训练、短跑或需要产生大量力量的运动（也许您正在攀岩，但您正在从事攀岩的某个特定方面，涉及产生大量力量），那么从理论上讲，Alpha GPC 可能对您有益。

For the cognitive effects, the dosages are much higher.

对于认知作用，剂量要高得多。

Up to 1200 milligrams daily, divided into three doses of 400 milligrams, is what the studies that I was able to find show or used.

我找到的研究显示或使用的剂量是每天最多 1200 毫克，分为三剂，每剂 400 毫克。

The effects on cognitive decline are described as notable.

据描述，对认知能力下降的影响是显着的。

Notable meaning several studies showed a significant but modest effect in offsetting cognitive decline.

值得注意的是，多项研究表明，它在抵消认知能力下降方面具有显着但适度的效果。

In particular, in older populations and some populations, even with some reported neurodegeneration.

特别是在老年人群和某些人群中，甚至有一些报道称有神经退行性疾病。

Power output was notable.

功率输出显着。

How notable?

有多引人注目？

What does that mean, notable?

值得注意的是，这是什么意思？

A study noted a 14% increase in power output.

一项研究指出，功率输出增加了 14%。

Andrew Huberman:

安德鲁·休伯曼：

That's pretty substantial, 14% if you think about it.

如果你仔细想想，这个数字相当可观，14%。

But it wasn't like a doubling or something of that sort.

但这并不像加倍或类似的事情。

Believe it or not, the symptoms of Alzheimer's have been shown, at least among the nutraceuticals, of which Alpha GPC is, to significantly improve cognition in people with Alzheimer's.

不管你相信与否，阿尔茨海默氏症的症状已被证明可以显着改善阿尔茨海默氏症患者的认知能力，至少在 Alpha GPC 所属的营养保健品中是如此。

Now, this episode isn't about cognitive decline in longevity.

现在，这一集与长寿的认知能力下降无关。

We will talk about that.

我们会讨论这个。

But this is a, so-called, another effect of Alpha GPC.

但这是所谓的 Alpha GPC 的另一种效应。

Fat oxidation is increased by Alpha GPC.

Alpha GPC 会增加脂肪氧化。

Growth hormone release is promoted by Alpha GPC, although to a small degree.

Alpha GPC 促进了生长激素的释放，尽管程度很小。

So as you can see, things like Alpha GPC, in particular, when they are combined with low levels of caffeine, can have these effects of improving power output, can improve growth hormone release, can improve fat oxidation.

正如您所看到的，像 Alpha GPC 这样的东西，特别是当它们与低含量的咖啡因结合时，可以具有提高功率输出、改善生长激素释放、改善脂肪氧化的效果。

All these things, in theory, can support skill learning.

从理论上讲，所有这些都可以支持技能学习。

But what they're really doing is they're adjusting the foundation upon which you are going to execute these many, many repetitions.

但他们真正做的是调整你要执行这些很多很多重复的基础。

Andrew Huberman:

安德鲁·休伯曼：

Okay?

好吧？

The same thing would be said for caffeine itself.

对于咖啡因本身来说也是如此。

If that's something that motivates you and gets you out of a chair to actually do the physical training, then that's something that can perhaps improve or enhance the rate of skill learning and how well you retain those skills.

如果这能激励你并让你从椅子上站起来真正进行体能训练，那么这或许可以提高或提高技能学习的速度以及你保留这些技能的程度。

Now, on a previous episode I talked about, and this was the episode on epinephrine, on adrenaline.

现在，在上一集中我谈到了，这是关于肾上腺素、肾上腺素的一集。

I talked about how for mental, for cognitive learning, it makes sense to spike epinephrine, to bump epinephrine levels up, adrenaline levels up, after cognitive learning.

我谈到了对于心理、认知学习来说，在认知学习之后增加肾上腺素、提高肾上腺素水平、肾上腺素水平是有意义的。

Andrew Huberman:

安德鲁·休伯曼：

For physical learning, it appears to be the opposite.

对于体育学习来说，情况似乎恰恰相反。

That if you are, or if caffeine is in your practice, or if you decide to try Alpha GPC, that you would want to do that before the training.

如果您是这样，或者您的练习中含有咖啡因，或者您决定尝试 Alpha GPC，那么您会希望在训练之前进行这些操作。

Take it before the training, use it — its effect should extend into the training, presumably throughout.

在训练之前服用它，使用它——它的效果应该延伸到训练中，大概是贯穿始终。

And then afterward, if you're thinking about following some of the protocols that we discussed today, that you would use some sort of idle time where the brain can replay these motor sequences in reverse, and then, of course, you want to do things to optimize your sleep.

然后，如果你正在考虑遵循我们今天讨论的一些协议，你会利用某种空闲时间，让大脑可以反向重播这些运动序列，然后，当然，你想做一些事情来优化你的睡眠。

A lot of the questions I get are about how different protocols and things that I describe start to collide with one another.

我收到的很多问题都是关于我描述的不同协议和事物如何开始相互冲突。

Andrew Huberman:

安德鲁·休伯曼：

So let's say, for instance, you go to bed at 10:30 and you're going to do your skill training at 9:30.

举例来说，您在 10:30 睡觉，并在 9:30 进行技能训练。

Well, taking a lot of caffeine then is not going to be a good idea because it's going to compromise your sleep.

那么，摄入大量咖啡因并不是一个好主意，因为它会影响你的睡眠。

So I'm not here to design the perfect schedule for you because everyone's situations vary.

所以我不是来为你设计完美的时间表的，因为每个人的情况都不同。

So the things to optimize are repetitions, failures, more repetitions, more failures.

所以要优化的就是重复、失败、更多重复、更​​多失败。

At the offset of training, having some idle time, that could be straight into sleep.

在训练结束后，有一些空闲时间，可以直接入睡。

Or it could be simply letting the brain just go idle for five to 10 minutes.

或者也可以只是让大脑闲置五到十分钟。

Meaning not focusing on anything, not scrolling social media, not emailing, ideally, not even talking to somebody, just lying down or sitting quietly with your eyes closed, letting those motor sequences replay.

意味着不要专注于任何事情，不要滚动社交媒体，不要发送电子邮件，理想情况下，甚至不要与某人交谈，只是躺下或闭上眼睛安静地坐着，让这些运动序列重演。

Then we talked about how one can come back for additional training sessions.

然后我们讨论了如何回来参加额外的培训课程。

Use things like metronoming, where you're cuing your attention to some external cue, some stimulus, in this case, an auditory stimulus most likely, and trying to generate more repetitions per unit time.

使用节拍之类的东西，让你注意一些外部提示、一些刺激，在这种情况下，最有可能是听觉刺激，并尝试在单位时间内产生更多的重复。

Andrew Huberman:

安德鲁·休伯曼：

So again, it's repetitions and errors, that's key.

再说一次，重复和错误是关键。

And then we also talked about some things that you can do involving cerebellar neurophysiology to extend range of motion if that's what's limiting for you.

然后我们还讨论了一些涉及小脑神经生理学的事情，如果这限制了你的话，可以扩大运动范围。

Or to use visualization to augment the practice.

或者使用可视化来增强练习。

Or let's say your particular skill involves nice weather and it's raining or snowing outside, and you can't get outside, a thunderstorm, then that's where visualization training might be a good replacement under those conditions.

或者假设你的特殊技能涉及好天气，外面正在下雨或下雪，你无法出去，雷暴雨，那么在这种情况下，可视化训练可能是一个很好的替代方案。

Or in most cases, going to be the kind of thing that you're going to want to do in addition to the actual physical skill or strength training session done, at least in the study that we described for 15 minutes a day, five days a week, over a period of 10 to 12 weeks, or so.

或者在大多数情况下，除了实际的身体技能或力量训练之外，您还想做一些事情，至少在我们描述的研究中，每天 15 分钟，每周 5 天，持续 10 到 12 周左右。

So hopefully that makes it clear; today we've covered a lot of mechanism.

希望这能够清楚地表明这一点；今天我们讨论了很多机制。

We talked so much about the different motor pathways, central pattern generators.

我们谈论了很多不同的运动路径、中心模式发生器。

Andrew Huberman:

安德鲁·休伯曼：

So you now are armed with a lot of information about how you generate movement, and I like to think that you're also armed with a lot of information about how to design protocols that are optimized for you, or if you're a coach, for your trainees, in order to optimize their learning of skills of various kinds.

所以你现在掌握了很多关于如何产生运动的信息，我想你也掌握了很多关于如何设计针对你优化的方案的信息，或者如果你是教练，为你的学员设计优化方案，以优化他们对各种技能的学习。

Today we focused almost entirely on motor skills.

今天我们几乎完全关注运动技能。

Things like musical skills or physical skills.

比如音乐技能或身体技能。

These have some overlap.

这些有一些重叠。

They're partially overlapping with neuroplasticity for learning things like languages, or math, or engineering, or neuroscience, for that matter.

它们与学习语言、数学、工程或神经科学等事物的神经可塑性部分重叠。

Before we depart, I just want to make sure that I return to a concept, which is the ultradian cycle.

在我们离开之前，我只想确保我回到一个概念，那就是超日周期。

Ultradian cycles are these 90-minute cycles that we go through throughout sleep and wakefulness that are optimal for learning and attention in the waking state.

Ultradian 周期是我们在睡眠和清醒期间经历的 90 分钟周期，最适合清醒状态下的学习和注意力。

They are the stages of sleep in which we have either predominantly slow sleep or REM sleep.

在这些睡眠阶段中，我们要么主要是缓慢睡眠，要么是快速眼动睡眠。

Andrew Huberman:

安德鲁·休伯曼：

Some of you who have been following this podcast for a while might be asking, "Well, should a physical practice be 90 minutes?" That's going to depend because with physical practices, oftentimes, for instance with strength training, that might be too long.

有些人关注这个播客一段时间了，可能会问：“那么，身体练习应该是 90 分钟吗？”这取决于身体练习，通常，例如力量训练，这可能会太长。

You're not going to be able to generate enough force output for it to be worthwhile.

你将无法产生足够的力量输出，因此它是值得的。

For golfing, I don't know.

至于打高尔夫球，我不知道。

I've never played golf, although my friends that play golf, they disappear onto the golf course for many hours.

我从来没有打过高尔夫球，尽管我的朋友打高尔夫球，他们会消失在高尔夫球场上好几个小时。

So I know there's a lot of walking and driving and other stuff.

所以我知道有很多步行、开车和其他事情。

I even hear that somebody carries your stuff around for you, sometimes, not always.

我什至听说有人会替你搬运你的东西，有时，但并非总是如此。

But it's going to differ in a four-hour golf game.

但在四小时的高尔夫球比赛中情况会有所不同。

You're probably not swinging the golf club for four hours.

您可能四个小时都不会挥动高尔夫球杆。

So it's going to depend.

所以这要视情况而定。

I would say that the ultradian cycle is not necessarily a good constraint for skill learning in most cases.

我想说，在大多数情况下，超日周期不一定是技能学习的良好约束。

Andrew Huberman:

安德鲁·休伯曼：

And I should say that for those of you that are short on time or have limited amounts of time, 10 minutes of maximum repetitions, maximum focused skill learning work is going to be very beneficial.

我应该说，对于那些时间紧迫或时间有限的人来说，10 分钟的最大重复、最大程度集中的技能学习工作将非常有益。

Whereas two hours of kind of haphazard, not really focused work, or where you're not generating very many repetitions because you're doing a few repetitions, then you're texting on your phone or paying attention to something else, that's not going to be beneficial.

两个小时的工作是随意的、没有真正集中注意力的工作，或者你没有产生太多的重复，因为你做了一些重复，然后你在手机上发短信或关注其他事情，这不会有什么好处。

It's really about the density of training inside of a session.

这实际上与训练中的训练密度有关。

So I think you should work toward maximal or near maximal density of repetitions.

所以我认为你应该努力实现最大或接近最大的重复密度。

And failures, provided they're failures you can perform safely, in order to accelerate skill learning.

还有失败，只要它们是你可以安全执行的失败，以加速技能学习。

And don't let some arbitrary, or in this case, the ultradian constraint, prevent you from engaging in that practice.

并且不要让某些任意的约束（或者在本例中为超电约束）阻止您进行这种实践。

In other words, get the work in, get as much work done as you can per unit time.

换句话说，投入工作，在单位时间内完成尽可能多的工作。

And based on the science, based on things that I've seen, based on things that I'm now involved in with various communities, you will see the skill improve vastly at various stages.

基于科学，基于我所看到的事情，基于我现在参与各个社区的事情，你会看到技能在各个阶段都有巨大的提高。

Sometimes it's a little bit stutter start, it's not always a linear improvement, but you will see incredible improvement in skill.

有时开始时会有点卡顿，并不总是线性的改进，但你会看到技巧上令人难以置信的进步。

Andrew Huberman:

安德鲁·休伯曼：

If you're enjoying this podcast, and you're finding the information interesting and/or of use to you, please subscribe on YouTube.

如果您喜欢此播客，并且发现其中的信息有趣和/或对您有用，请在 YouTube 上订阅。

That really helps us.

这确实对我们有帮助。

As well, please subscribe and download the episodes on Apple and Spotify.

另外，请在 Apple 和 Spotify 上订阅并下载剧集。

On Apple you also have the opportunity to leave us up to a five-star review if you think we deserve that.

在 Apple 上，如果您认为我们值得五星级评价，您还有机会给予我们五星级评价。

And on YouTube, please hit the thumbs-up button if you like the episode.

在 YouTube 上，如果您喜欢该剧集，请点击“竖起大拇指”按钮。

And please give us feedback.

请给我们反馈。

Place your feedback in the comment section.

将您的反馈意见放在评论部分。

That's a place to tell us how we're doing.

这是一个告诉我们我们做得怎么样的地方。

But also to ask us questions.

还要向我们提问。

We read all the comments.

我们阅读了所有评论。

It takes us some time to work through them, but we read all of them, and we use your comments and your feedback to sculpt the content and the direction of future episodes.

我们需要一些时间来完成它们，但我们阅读了所有这些内容，并使用您的评论和反馈来塑造未来剧集的内容和方向。

Andrew Huberman:

安德鲁·休伯曼：

Another great way to support us is to check out our sponsors that we mentioned at the beginning of the podcast.

支持我们的另一个好方法是查看我们在播客开头提到的赞助商。

And last but not least, I want to thank you for your time and attention.

最后但并非最不重要的一点是，我要感谢您的时间和关注。

I very much appreciate your interest in neuroscience and in physiology and in tools that are informed by neuroscience and physiology.

我非常感谢您对神经科学和生理学以及基于神经科学和生理学的工具的兴趣。

Today we talked all about skill learning.

今天我们谈论的是技能学习。

I hope that you'll consider the information — you might even decide to try some of these tools.

我希望您能考虑这些信息——您甚至可能决定尝试其中一些工具。

If you do, please let us know your results with them, give us feedback in the comments.

如果您这样做，请让我们知道您的结果，并在评论中向我们提供反馈。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。

PART 3 OF 3 ENDS

第 3 部分（共 3 部分）结束