Improve Flexibility with Research-Supported Stretching Protocols
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。
Today we are going to discuss the science and practice of flexibility and stretching.
今天我们将讨论灵活性和伸展运动的科学和实践。
Flexibility and stretching are topics that I believe do not receive nearly as much attention as they deserve.
我认为灵活性和伸展运动这些话题并没有得到应有的重视。
For most people, the topics of flexibility and stretching bring to mind things like yoga, injury prevention, or maybe even contortionism.
对于大多数人来说，灵活性和伸展运动的话题会让人想起瑜伽、伤害预防，甚至柔术。
But it turns out that flexibility and stretching are features that are built into our basic body plan.
但事实证明，灵活性和伸展性是我们基本身体计划的特征。
Young children, young animals and adults, and, indeed, older children and animals all stretch and all have some degree of flexibility.
年幼的儿童、年幼的动物和成人，甚至年长的儿童和动物都可以伸展，并且都具有一定程度的灵活性。
Andrew Huberman:
安德鲁·休伯曼：
It turns out that having flexibility and our ability to stretch and the interaction between stretching and flexibility are fundamental to how we move, our ability to learn new movements, indeed also to prevent injury or repair injuries, and to offsetting and reducing inflammation throughout the body.
事实证明，灵活性和伸展能力以及伸展和灵活性之间的相互作用对于我们如何移动、学习新动作的能力、实际上也是预防受伤或修复损伤以及抵消和减少全身炎症的能力至关重要。
Andrew Huberman:
安德鲁·休伯曼：
In fact, today I'm going to share with you a remarkable set of studies that show that stretching can actually adjust things like tumor growth.
事实上，今天我将与大家分享一组出色的研究，这些研究表明拉伸实际上可以调整肿瘤生长等因素。
This is work that was done by one of the major directors of the National Institutes of Health.
这是美国国立卫生研究院主要负责人之一完成的工作。
So today's discussion will start with a description of the mechanisms, literally the cells and the connections from your nervous system that mediate flexibility and stretching.
因此，今天的讨论将从对机制的描述开始，即介导灵活性和伸展性的细胞和神经系统的连接。
And I promise that I'll make that information accessible to you whether or not you have a biology background or not.
我保证，无论您是否有生物学背景，我都会向您提供这些信息。
Andrew Huberman:
安德鲁·休伯曼：
Then with that information in hand, I'm going to present to you what the scientific literature says about the best times and ways to stretch.
然后，有了这些信息，我将向您介绍科学文献中关于最佳伸展时间和方法的说法。
Everything right down to the detail of how long to hold a stretch, whether or not to hold a stretch at all, because it turns out there are multiple kinds of stretching.
一切都具体到要保持伸展多久、是否要保持伸展等细节，因为事实证明，伸展有多种类型。
So you can imagine you have stretches where you hold the stretch for a very long time and use as little momentum as possible.
因此，您可以想象一下您进行的伸展运动，其中您保持伸展很长时间并使用尽可能少的动量。
Andrew Huberman:
安德鲁·休伯曼：
And then there's also what's called dynamic and ballistic stretching, where you're literally swinging your limbs trying to increase the range of motion.
还有所谓的动态拉伸和弹道拉伸，实际上是摆动四肢，试图增加运动范围。
I will explain the science and application of flexibility and stretching in the context of sports performance, whether or not you are engaging in cardiovascular exercise or resistance exercise, or both; whether or not you're a competitive athlete or simply a recreational exerciser, as I am; whether or not you are trying to increase your range of motion and flexibility for longevity purposes; or whether or not you're trying to do it in order to access different parts of your nervous system.
我将解释灵活性和伸展运动在运动表现中的科学和应用，无论您是否进行心血管运动或阻力运动，或两者都进行；无论您是一名竞技运动员还是像我一样只是一名休闲锻炼者；您是否正在尝试增加运动范围和灵活性以实现长寿；或者您是否尝试这样做是为了访问神经系统的不同部分。
Because we'll soon learn today that your ability to improve flexibility and indeed to engage in specific stretching exercises can actually be used to powerfully modulate your ability to tolerate pain, both emotional and physical pain.
因为今天我们很快就会了解到，提高灵活性的能力以及进行特定伸展运动的能力实际上可以用来强有力地调节您忍受疼痛的能力，包括情感上和身体上的疼痛。
So this thing that we call "flexibility and stretching" is actually a vast landscape.
所以这个我们称之为“灵活伸展”的东西，其实是一片广阔的风景线。
Andrew Huberman:
安德鲁·休伯曼：
We're going to simplify and organize all that for you today.
今天我们将为您简化和组织所有这些。
And by the end of today's episode, you're going to have a number of simple, easy-to-apply tools that are grounded in the best scientific research, that you can apply for your specific goals.
在今天的节目结束时，您将拥有许多简单、易于应用的工具，这些工具基于最好的科学研究，您可以将它们应用于您的特定目标。
Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。
Andrew Huberman:
安德鲁·休伯曼：
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。
Let's talk about flexibility and stretching.
我们来谈谈灵活性和伸展性。
Before we talk about the practices of flexibility and stretching, I'd like to just highlight some of the features that are already built into your nervous system and into your body that allow you to be flexible.
在我们讨论灵活性和伸展练习之前，我想强调一下神经系统和身体中已经内置的一些功能，这些功能可以让您保持灵活性。
Some of us feel tighter than others, sometimes in specific limbs or areas of our body.
我们中的一些人感觉比其他人更紧，有时是在我们身体的特定四肢或区域。
Andrew Huberman:
安德鲁·休伯曼：
Some people feel really loose and limber.
有些人感觉非常放松和柔软。
Some people even have what's called a hyperflexibility.
有些人甚至有所谓的过度灵活性。
I, for instance, have a relative that can take her fingers and bend them back to the point where they touch her wrist and it always makes me cringe a little bit.
例如，我有一个亲戚可以握住她的手指并将其弯曲到接触她手腕的位置，这总是让我有点畏缩。
But she can do that without any pain.
但她可以毫无痛苦地做到这一点。
She seems to have some hyperflexibility in her joints.
她的关节似乎有些过度灵活。
I do not have that feature.
我没有那个功能。
Andrew Huberman:
安德鲁·休伯曼：
Some of you may find that you are more flexible than others naturally, and some of you might be thinking you don't need to build in additional flexibility.
你们中的一些人可能会发现自己天生就比其他人更灵活，而另一些人可能认为您不需要建立额外的灵活性。
Well, I think by the end of today's episode, you'll realize that almost all of us can benefit from having some sort of understanding about flexibility and having some stretching protocol that we incorporate into our life, if not just for physical performance reasons and for postural reasons then also for cognitive and mental reasons.
好吧，我想在今天的节目结束时，你会意识到，几乎我们所有人都可以从对灵活性的某种理解和将一些伸展方案融入我们的生活中受益，如果不仅仅是出于身体表现和姿势的原因，那么也出于认知和心理的原因。
Andrew Huberman:
安德鲁·休伯曼：
And I'll be sure to clarify what all of that means.
我一定会澄清所有这些意味着什么。
Right now I'd like to take a moment and just highlight the flexibility that you already have.
现在我想花点时间强调一下您已经拥有的灵活性。
For instance, if you were to move your arm behind your torso a little bit and then sort of let go or stop exerting any effort in doing that, you would find that the limb would return more or less to a position next to your torso, at least I would hope so.
例如，如果你将手臂稍微移到躯干后面，然后松开或停止用力，你会发现手臂或多或少会回到靠近躯干的位置，至少我希望如此。
Why is that?
这是为什么？
Well, it turns out that there are aspects of your nervous system, aspects of your skeletal system, aspects of your muscles and aspects of the connective tissue that binds all of that together that try and restore a particular order or position to your limbs and your limbs relative to one another.
事实证明，你的神经系统、骨骼系统、肌肉以及将所有这些结合在一起的结缔组织的某些方面，试图恢复你的四肢以及四肢相对于彼此的特定顺序或位置。
So that reflects a very specific set of processes that it turns out are the same set of processes that you use when you are trying to enhance flexibility and stretching.
因此，这反映了一组非常具体的过程，事实证明，这些过程与您在尝试增强灵活性和伸展性时使用的过程相同。
Andrew Huberman:
安德鲁·休伯曼：
So I'd like to just take a moment and review the basic elements of nervous system, muscle, connective tissue and skeletal tissue — bone — that allow for flexibility and stretching.
因此，我想花点时间回顾一下神经系统、肌肉、结缔组织和骨骼组织（骨骼）的基本要素，这些要素具有灵活性和伸展性。
And here we can point to two major mechanisms by which your nervous system, neurons — meaning nerve cells — communicate with muscles and those muscles communicate back to your nervous system to make sure that your limbs don't stretch too far, they don't move too far, such that you get injured.
在这里，我们可以指出两种主要机制，神经系统、神经元（即神经细胞）与肌肉进行通信，而这些肌肉又与神经系统进行通信，以确保您的四肢不会伸展太远，也不会移动太远，以免受伤。
And in addition to that, mechanisms that ensure that you don't overload your muscles too much with weight or with tension or with effort and damage them that way.
除此之外，还有一些机制可以确保您的肌肉不会因重量、紧张或努力而过度超负荷，从而损害它们。
Andrew Huberman:
安德鲁·休伯曼：
Because it turns out that the second security mechanism of making sure that you don't overload muscles can be leveraged toward increasing your flexibility almost immediately.
因为事实证明，确保您不会使肌肉超负荷的第二种安全机制几乎可以立即用来提高您的灵活性。
That's right.
这是正确的。
There are protocols and tools that I'll share with you that are going to allow you to vastly improve your flexibility over time, but there are also mechanisms that allow you to quite significantly increase your degree of flexibility in a very short period of time, within just a few seconds.
我将与您分享一些协议和工具，它们将允许您随着时间的推移极大地提高灵活性，但也有一些机制可以让您在很短的时间内（短短几秒钟）显着提高灵活性程度。
Andrew Huberman:
安德鲁·休伯曼：
So let's establish some of the basic biological mechanisms.
那么让我们建立一些基本的生物学机制。
In time we talk about biology or physiology.
有时我们会谈论生物学或生理学。
We're going to talk about structure, meaning the cells and their connections and functions, what they do.
我们将讨论结构，即细胞及其连接和功能，以及它们的作用。
There are just a few names to understand.
只有几个名字需要理解。
You do not have to memorize these names.
您不必记住这些名称。
The important thing that I'd like you to know is that flexibility and the process of stretching and getting more flexible involves three major components: neural, meaning of the nervous system; muscular, muscles; and connective tissue.
我想让你知道的重要一点是，灵活性以及伸展和变得更加灵活的过程涉及三个主要组成部分：神经，神经系统的意义；肌肉发达的，肌肉发达的；和结缔组织。
Connective tissue is the stuff that surrounds the neural stuff and the muscular stuff, although it's all kind of weaved together and braided together in complicated ways.
结缔组织是围绕神经物质和肌肉物质的物质，尽管它是以复杂的方式编织在一起的。
Andrew Huberman:
安德鲁·休伯曼：
Some of you may have heard of fascia.
你们中有些人可能听说过筋膜。
We're going to talk a little bit about fascia today, although it's such an interesting tissue that's really deserving of its own episode.
今天我们要谈谈筋膜，尽管它是一种非常有趣的组织，确实值得单独讨论。
Fascial tissue — we're going to talk about some of the stuff that surrounds muscles that really gives you your shape and holds everything together and allows for flexibility to occur.
筋膜组织——我们将讨论一些围绕肌肉的物质，它们真正塑造了你的形状，将一切固定在一起，并允许灵活性的发生。
Andrew Huberman:
安德鲁·休伯曼：
So here's a key thing that everyone should know whether or not you're talking about flexibility or not.
因此，无论您是否在谈论灵活性，每个人都应该知道一件关键的事情。
Your nervous system controls your muscles.
你的神经系统控制着你的肌肉。
It's what gets your muscles to contract.
这就是让你的肌肉收缩的原因。
So within your spinal cord you have a category of neurons, nerve cells, that are called motor neurons.
因此，在脊髓内有一类神经元、神经细胞，称为运动神经元。
To be precise, they are lower motor neurons because they're in your spinal cord.
准确地说，它们是下运动神经元，因为它们位于脊髓中。
We call them lower to distinguish them from the motor neurons that are in your brain, up in your skull.
我们称它们为“较低”，是为了将它们与大脑中头骨上方的运动神经元区分开来。
Those lower motor neurons; hereafter, I'll just refer to them as motor neurons.
那些较低的运动神经元；此后，我将它们称为运动神经元。
If I want to talk about the other kind of motor neurons, I'll say upper motor neurons.
如果我想谈论另一种运动神经元，我会说上运动神经元。
So if I say motor neurons, I just mean the ones in your spinal cord.
因此，如果我说运动神经元，我指的是脊髓中的神经元。
Those motor neurons send a little wire or set of wires out to your muscles, and that creates what's called a neuromuscular junction, which just means that the neurons meet the muscles at a particular place.
这些运动神经元将一根或多根电线发送到您的肌肉，从而创建所谓的神经肌肉接头，这意味着神经元在特定位置与肌肉相遇。
Andrew Huberman:
安德鲁·休伯曼：
Those neurons release a chemical.
这些神经元释放一种化学物质。
That chemical is called acetylcholine.
这种化学物质叫做乙酰胆碱。
Some of you may have heard about acetylcholine before.
你们中的一些人可能以前听说过乙酰胆碱。
Acetylcholine also exists in your brain and does other things in your brain.
乙酰胆碱也存在于您的大脑中，并在您的大脑中发挥其他作用。
Mainly it's involved in focus and attention.
主要涉及注意力和注意力。
But at the neuromuscular junction, the release of acetylcholine from these nerve cells, these neurons, onto the muscles causes the muscles to contract.
但在神经肌肉接头处，乙酰胆碱从这些神经细胞、神经元释放到肌肉上，导致肌肉收缩。
And when muscles contract, they are able to move limbs by way of changing the length of the muscle, adjusting the function of connective tissue, like tendons and ligaments.
当肌肉收缩时，它们能够通过改变肌肉的长度、调整肌腱和韧带等结缔组织的功能来移动肢体。
And, for instance, if you're bringing your wrist closer to your shoulder, that biceps muscle is contracting, it's getting shorter.
举例来说，如果你将手腕靠近肩膀，二头肌就会收缩，它就会变短。
I mean, in reality it hasn't gotten shorter overall, it's just temporarily shorter.
我的意思是，实际上它并没有整体变短，只是暂时变短了。
Of course, all of that is controlled by neurons, and it's those motor neurons from the spinal cord that are really responsible for the major movement of your limbs by way of causing contraction of specific muscles at specific times.
当然，所有这些都是由神经元控制的，而来自脊髓的运动神经元通过在特定时间引起特定肌肉的收缩来真正负责四肢的主要运动。
Andrew Huberman:
安德鲁·休伯曼：
So the key thing to take away is that nerve controls the contraction of muscles.
因此，要记住的关键是神经控制肌肉的收缩。
Now within the muscles themselves, there are nerve connections, and these are nerve connections that arise from a different set of neurons in the spinal cord that we call sensory neurons.
现在，在肌肉本身内部，存在神经连接，这些神经连接是由脊髓中的一组不同的神经元（我们称为感觉神经元）产生的。
The sensory neurons exist in a different part of the spinal cord, and they send a little wire or set of wires into the muscles, and there's a particular kind of sensory neuron that comes out of your spinal cord and into your muscles, which are called spindle neurons.
感觉神经元存在于脊髓的不同部分，它们将一根或多组电线发送到肌肉中，并且有一种特殊的感觉神经元从脊髓中出来并进入肌肉，称为纺锤体神经元。
They create, or they actually wrap around muscle fibers and corkscrew around them and give kind of a spring-like appearance, for you afficionados out there.
它们创造了，或者说它们实际上包裹着肌肉纤维，并在它们周围形成螺旋形，并为你们的爱好者提供了一种弹簧般的外观。
These are intrafusal connections or neurons, intrafusal means within the muscle, but you really don't need to know that unless you're really curious about it, or you're going to become a neuroscientist, or you're in medical school or something.
这些是梭内连接或神经元，梭内意味着肌肉内，但你真的不需要知道，除非你真的对此感到好奇，或者你要成为一名神经科学家，或者你在医学院或其他什么地方。
Andrew Huberman:
安德鲁·休伯曼：
These spindle connections within the muscle that wrap around the muscle fibers, sense the stretch of those muscle fibers.
肌肉内的这些纺锤体连接包裹着肌肉纤维，感知这些肌肉纤维的拉伸。
So now we have two parts to the system that I've described.
现在我所描述的系统有两个部分。
You've got motor neurons that can cause muscles to contract and shorten, and we have these spindles within the muscles themselves that wrap around the muscle fibers, and that information is sent from the muscle back to the spinal cord.
运动神经元可以导致肌肉收缩和缩短，肌肉内部有纺锤体，这些纺锤体包裹着肌肉纤维，信息从肌肉发送回脊髓。
It's a form of sensing what's going on in the muscle.
这是感知肌肉中发生的情况的一种形式。
Much in the same way that you have neurons in your eye that sense light in your external environment, you have neurons in your ear that sense sound waves in your external environment, you have neurons in your spinal cord that are sensory neurons that are sensing the amount of stretch in the muscles.
就像眼睛中的神经元可以感知外部环境中的光一样，耳朵中的神经元可以感知外部环境中的声波，脊髓中的神经元是感知肌肉拉伸量的感觉神经元。
What happens is if a given muscle is stretching really far, those sensory neurons, those spindles within the muscle, will activate and will send an electrical potential, literally a bit of electricity along that wire's length into the spinal cord, and then within the spinal cord that sensory neuron communicates through a series of intermediate steps, but to the motor neuron and makes sure that that motor neuron contracts.
发生的情况是，如果给定的肌肉拉伸得很远，那些感觉神经元，肌肉内的那些纺锤体，将激活并发送一个电势，实际上是沿着那根电线的长度发送一点电到脊髓，然后在脊髓内，感觉神经元通过一系列中间步骤进行通信，但到达运动神经元并确保运动神经元收缩。
Andrew Huberman:
安德鲁·休伯曼：
Now why would that be useful?
那么为什么这会有用呢？
Well, what this does is it creates a situation where if a muscle is stretching too much because the range of motion of a limb is increased too much, then the muscle will contract to bring that limb range of motion into a safe range again.
那么，它的作用是创造一种情况，如果由于肢体的运动范围增加太多而导致肌肉拉伸过多，那么肌肉就会收缩，使肢体的运动范围再次进入安全范围。
Now what determines whether or not a range of motion is safe or not is dictated by a number of things.
现在，决定一定范围的运动是否安全是由许多因素决定的。
It's dictated by things that are happening in this kind of loop of neural connections in the spinal cord and muscle.
它是由脊髓和肌肉中的这种神经连接回路中发生的事情决定的。
It's also determined by what's going on in your head, literally in your mind cognitively about whether or not the movement of that limb, its increasing range of motion, is good for you, whether or not you're doing it deliberately, whether or not it's bad for you.
它还取决于你头脑中发生的事情，实际上是在你的头脑中认知到该肢体的运动及其增加的运动范围是否对你有好处，无论你是否故意这样做，无论它是否对你有害。
And then there are also some basic safety mechanisms that are put in there that really try and restrict our limb range of motion.
然后还设置了一些基本的安全机制，真正尝试限制我们的肢体运动范围。
Andrew Huberman:
安德鲁·休伯曼：
Okay, so just to clarify: this whole thing looks like a loop.
好吧，只是为了澄清一下：整个事情看起来像一个循环。
And the essential components of the loop are motor neurons contract muscles; sensory neurons, of which there are a bunch of different varieties — in this case, what we're calling the spindles — are sensing stretch within the muscles.
循环的重要组成部分是运动神经元收缩肌肉；感觉神经元有很多不同的种类——在这种情况下，我们称之为纺锤体——感知肌肉内的拉伸。
And if a given muscle is elongating because of the increased range of motion of a limb, those sensory neurons send an electrical signal into the spinal cord such that there is an activation of the motor neuron, which by now should make perfect sense as to why that's useful.
如果某块肌肉由于肢体运动范围的增加而拉长，这些感觉神经元就会向脊髓发送电信号，从而激活运动神经元，现在应该完全可以解释为什么它有用了。
It then shortens up the muscle.
然后它会缩短肌肉。
It actually doesn't really shorten the muscle, but contracts the muscle that brings the limb back into a safe range of motion.
它实际上并没有真正缩短肌肉，而是收缩肌肉，使肢体恢复到安全的运动范围。
Okay?
好的？
So this process is very fast.
所以这个过程是非常快的。
It was designed to keep your body together and safe.
它旨在保持您的身体完整且安全。
It's designed to make sure that you don't take your arm and swing it behind your torso, and it just goes all the way back to the middle of your back.
它的设计目的是确保您不会将手臂放在躯干后面，而它只会一直回到背部中间。
Andrew Huberman:
安德鲁·休伯曼：
I mean, unless you're a contortionist or you've trained that kind of level of flexibility, that would be terrible because it could provide a lot of damage to the muscles and to the connective tissue and so forth.
我的意思是，除非你是柔术演员或者你已经训练过这种程度的灵活性，否则那将是很糟糕的，因为它可能会对肌肉和结缔组织等造成很大的伤害。
So that's one basic mechanism that we want to hold in mind.
这是我们要牢记的一个基本机制。
This idea of a spindle that senses stretch and can activate contraction of the muscles and shorten the muscles.
这种纺锤体的想法可以感知拉伸并可以激活肌肉收缩并缩短肌肉。
The next mechanism I want to describe, and once again, there are only two that you need to hold in mind for this episode.
我想描述的下一个机制，再一次强调，对于这一集你只需要牢记两个。
This other mechanism has a lot of the same features as the one I just described, but it has less to do with stretch — in fact, it doesn't have to do with stretch — as much as it has to do with sensing loads.
另一种机制与我刚才描述的机制有很多相同的功能，但它与拉伸的关系较小——事实上，它与拉伸无关——就像它与传感负载有关一样。
So at the end of each muscle you have tendons typically, and there are neurons that are closely associated with those tendons that are called Golgi tendon organs.
因此，在每块肌肉的末端通常都有肌腱，并且有与这些肌腱密切相关的神经元，称为高尔基肌腱器官。
Andrew Huberman:
安德鲁·休伯曼：
These are neurons that are sensory neurons that sense how much load is on a given muscle.
这些神经元是感觉神经元，可以感知给定肌肉上的负载量。
So if you're lifting up something very, very heavy, these neurons are going to fire, meaning they're going to send electrical activity into the spinal cord, and then those neurons have the ability to shut down, not activate, but shut down motor neurons and to prevent the contraction of a given muscle.
因此，如果你举起非常非常重的东西，这些神经元就会放电，这意味着它们会将电活动发送到脊髓，然后这些神经元有能力关闭（不是激活），而是关闭运动神经元并阻止给定肌肉的收缩。
So, for instance, if you were to walk over and try and pick up a weight that is much too heavy for you, meaning you could not do it without injuring yourself, and you started to try and heave that weight off the ground, there are a number of reasons why you might not be able to lift it.
因此，举例来说，如果您走过去并尝试拿起一个对您来说太重的重物，这意味着您无法在不伤害自己的情况下做到这一点，并且您开始尝试将该重物从地面上举起，那么您可能无法举起它的原因有很多。
But let's say you start to get it a little bit off the ground, or you start to get some force generated that would allow it to move, but the force that you're generating could potentially rip your muscles or your tendons off of the bone, that it could disrupt the joints and it could tear ligaments.
但假设你开始让它稍微离开地面，或者你开始产生一些力让它移动，但你产生的力可能会把你的肌肉或肌腱从骨头上撕下来，它可能会破坏关节，也可能撕裂韧带。
Well, you have a safety mechanism in place.
嗯，你有一个适当的安全机制。
It's these Golgi tendon organs, these GTOs, as they're called, that get activated and shut down the motor neurons and make it impossible for those muscles to contract.
正是这些高尔基肌腱器官，即所谓的 GTO，被激活并关闭运动神经元，使这些肌肉无法收缩。
So on the one hand we have a mechanism that senses stretch and can figure out when stretch is excessive.
因此，一方面，我们有一种感知拉伸的机制，可以判断拉伸何时过度。
And when the system detects that stress is excessive, it activates the contraction of muscles.
当系统检测到压力过大时，它会激活肌肉收缩。
And then we have a second mechanism that senses loads, and when tension or loads is deemed excessive by these circuits, and remember, these circuits don't have a mind, they don't go, "Oh, this is excessive." They just sense loads.
然后我们有第二个机制来感知负载，当这些电路认为张力或负载过多时，请记住，这些电路没有思想，它们不会说，“哦，这太过分了。”他们只是感知负载。
And when those loads exceed a certain threshold, well then those GTOs, those Golgi tendon organs, send signals into the spinal cord that shut down your motor neurons' ability to contract muscle so that you no longer can lift that heavy load.
当这些负荷超过一定阈值时，那些 GTO（高尔基腱器官）就会向脊髓发送信号，关闭运动神经元收缩肌肉的能力，这样你就无法再举起那么重的负荷了。
Andrew Huberman:
安德鲁·休伯曼：
So both of these are protective mechanisms, but both of these can be leveraged in a very logical way and in a very safe way in order to increase your limb range of motion.
因此，这两种机制都是保护机制，但都可以以非常合乎逻辑的方式和非常安全的方式加以利用，以增加肢体的运动范围。
So there are a couple of things I want to point out before going a little bit further into how your nervous system controls flexibility and stretching, and those key points are the following: There are now dozens, if not hundreds of studies that show that a dedicated stretching practice can improve limb range of motion.
因此，在进一步探讨神经系统如何控制灵活性和伸展运动之前，我想指出几件事，这些要点如下： 现在有数十项甚至数百项研究表明，专门的伸展练习可以改善肢体的运动范围。
Now for many of you listening, you're probably saying, "Duh," but I think it's important to point that out, that a dedicated stretching practice can increase limb range of motion.
现在，对于你们中的许多人来说，您可能会说“呃”，但我认为指出这一点很重要，专门的伸展练习可以增加肢体的运动范围。
And as you'll soon learn, there are specific mechanisms that can explain that effect.
您很快就会了解到，有一些特定的机制可以解释这种效应。
The second point is one of longevity, and when I say longevity, I don't necessarily mean late-stage aging.
第二点是长寿，当我说长寿时，我不一定指的是晚年。
Andrew Huberman:
安德鲁·休伯曼：
We all undergo a decrease in limb range of motion unless we do something to offset that decrease.
我们都会经历肢体活动范围的减少，除非我们采取措施来抵消这种减少。
And the current numbers vary from study to study, but if you look en masse, you look at all of those studies and what you basically find is that we start to experience a decrease in flexibility from about age 20 until about age 49 that's pretty dramatic.
目前的数字因研究而异，但如果你把所有这些研究放在一起看，你基本上会发现，从 20 岁左右到 49 岁左右，我们的灵活性开始下降，这是相当戏剧性的。
And then, of course, it will continue after age 49, but basically it's a 10% decrease every 10 years.
然后，当然，49岁以后还会继续，但基本上是每10年减少10%。
So we could say it's a 1% decrease per year, although it's not necessarily linear.
所以我们可以说每年减少 1%，尽管它不一定是线性的。
What do I mean by that?
我这么说是什么意思？
Well, it's not necessarily that on your 21st birthday you are 1% less flexible than you were on your 20th birthday and it decreased by 1% per year.
好吧，在你 21 岁生日时，你的灵活性不一定比 20 岁生日时低 1%，而且每年都会下降 1%。
Some of these changes can be nonlinear, so you can imagine the person who's doing just fine in terms of flexibility between 20 and 30, and then they get to 32 and suddenly they've lost 5% of their flexibility.
其中一些变化可能是非线性的，所以你可以想象一个人在 20 到 30 之间的灵活性方面做得很好，然后他们到了 32，突然失去了 5% 的灵活性。
Andrew Huberman:
安德鲁·休伯曼：
Now of course, there will be a ton of lifestyle factors.
当然，现在会有很多生活方式因素。
If you're a regular practitioner of yoga, if you have a dedicated stretching practice, if you're doing other things to improve your muscle contractibility, so you're doing resistance training, it turns out can actually indirectly improve flexibility.
如果你经常练习瑜伽，如果你有专门的伸展练习，如果你正在做其他事情来提高你的肌肉收缩性，那么你正在做阻力训练，事实证明它实际上可以间接提高灵活性。
There are a number of different factors, but the key point is that maintaining some degree of flexibility and maybe even enhancing range of motion and flexibility is of immense benefit for offsetting injury provided it's not pushed too far.
有许多不同的因素，但关键的一点是，保持一定程度的灵活性，甚至增强运动范围和灵活性，对于抵消伤害来说是巨大的好处，只要伤害不被推得太远。
Andrew Huberman:
安德鲁·休伯曼：
There are a number of people who have pushed their limb range of motion so far that they experience all sorts of injuries, both acute and chronic injuries, today.
如今，许多人的肢体活动范围过大，导致他们遭受各种伤害，包括急性和慢性伤害。
We'll also talk about how to avoid those scenarios.
我们还将讨论如何避免这些情况。
Okay, so we've established that there are mechanisms within the spinal cord, muscles and connective tissue.
好的，我们已经确定脊髓、肌肉和结缔组织内存在一些机制。
Remember it's the motor neurons, the spindles, the GTOs, and, of course, the muscles themselves, and connective tissue tendons, but also other forms of connective tissue that establish whether or not a limb is going to stay within a particular range of motion or not, and whether or not a limb is going to be allowed by the nervous system to pursue or handle a given load, a given tension.
请记住，运动神经元、纺锤体、GTO，当然还有肌肉本身、结缔组织肌腱，还有其他形式的结缔组织，决定了肢体是否要保持在特定的运动范围内，以及神经系统是否允许肢体追求或处理给定的负荷、给定的张力。
Andrew Huberman:
安德鲁·休伯曼：
There are also mechanisms that arrive to the neuromuscular system from higher up in the nervous system, from the brain, and those mechanisms involve a couple of different facets that are really interesting, and I think that we should all know about.
还有一些机制从神经系统的高层，从大脑到达神经肌肉系统，这些机制涉及几个非常有趣的不同方面，我认为我们都应该了解。
In fact, today I'm going to teach you about a set of neurons that I'm guessing 99.9% of you have never heard of — including all you neuroscientists out there, if you're out there, and I know you're out there — that seem uniquely enriched in humans and probably perform essential roles in our ability to regulate our physiology and our emotional state.
事实上，今天我要向你们介绍一组神经元，我猜你们 99.9% 的人都从未听说过——包括你们所有的神经科学家，如果你们在场的话，我知道你们也在场——它们似乎在人类中具有独特的丰富性，并且可能在我们调节生理和情绪状态的能力中发挥着重要作用。
So within the brain, we have the ability to sense things in the external world, something we call exteroception, and we have the ability to sense things in our internal world, within our body, called interoception.
因此，在大脑中，我们有能力感知外部世界的事物，我们称之为外感受，我们也有能力感知我们身体内部世界的事物，称为内感受。
Interoception can be the volume of food in your gut, whether or not you're experiencing any organ pain or discomfort, whether or not you feel good in your gut and in your organs.
内感受可以是肠道中食物的量，无论您是否正在经历任何器官疼痛或不适，无论您的肠道和器官是否感觉良好。
Andrew Huberman:
安德鲁·休伯曼：
That's actually kind of feeling, "I feel great, I feel sated, I feel relaxed." Those are all different forms of interoception.
这实际上是一种感觉，“我感觉很棒，我感到满足，我感到放松。”这些都是不同形式的内感受。
The main brain area that's associated with interpreting what's going on in our body is called the insula, I-N-S-U-L-A.
与解释我们身体发生的事情相关的主要大脑区域称为岛叶，I-N-S-U-L-A。
It's a very interesting brain region.
这是一个非常有趣的大脑区域。
It's got two major parts.
它有两个主要部分。
The front of it is mainly concerned with things like smell, and to some extent vision, and to some extent other things that are arriving from the external world and combining with what's going on internally and making sense of all that, or at least routing that information elsewhere in your nervous system to make decision.
它的前面主要涉及诸如嗅觉之类的东西，在某种程度上还有视觉，以及在某种程度上来自外部世界的其他东西，它们与内部发生的事情相结合并理解所有这些，或者至少将该信息传递到神经系统的其他地方以做出决定。
Like if you smell something good to approach it, or if you smell something bad to avoid it.
就像如果你闻到某种好闻的气味就接近它，或者如果你闻到某种难闻的气味就避开它。
The front of the insula is really doing all of that kind of stuff along with other brain areas.
岛叶的前部实际上与其他大脑区域一起做所有这些事情。
Andrew Huberman:
安德鲁·休伯曼：
The posterior insula, the back of the insula, that is, has a very interesting and distinct set of functions.
后岛，即岛叶的后部，具有一组非常有趣且独特的功能。
The posterior insulate is mainly concerned with what's going on with your somatic experience.
后绝缘层主要与你的躯体体验有关。
How do you feel internally, and how is the movement that you happen to be doing combining with your internal state to allow you to feel ...
你的内心感觉如何，你所做的运动与你的内部状态相结合如何让你感觉……
As I like to say, the nervous system mainly batches things into Yum, like, "Oh, this is really good for me," Yuck, "This is really bad for me and I need to stop," or Meh, "This is kind of neutral." Okay, so this isn't about food, but we could say for most stimuli, most senses, whether or not they're senses of things internally or externally, our nervous system is trying to make decisions about what to do with that information.
正如我喜欢说的，神经系统主要将东西批量放入百胜，比如，“哦，这对我来说真的很好，”恶心，“这对我来说真的很糟糕，我需要停止，”或者嗯，“这是一种中性。”好吧，这与食物无关，但我们可以说，对于大多数刺激、大多数感觉，无论它们是内部还是外部的感觉，我们的神经系统都会尝试决定如何处理这些信息。
And so it mainly batches information into Yum, "I want to keep doing this," or approach this thing or continue down some path of movement or eating or staying in a temperature environment, et cetera or Yuck, "I need to get out of here.
因此，它主要将信息批处理到 Yum 中，“我想继续这样做”，或者接近这个东西，或者继续沿着某种运动路径或进食或停留在温度环境中，等等，或者 Yuck，“我需要离开这里。
I don't want more of this.
我不想再有这样的事情了。
I don't want to keep doing this.
我不想继续这样做。
This is painful or aversive or stressful." And then Meh.
这是痛苦的、令人厌恶的或有压力的。”然后嗯。
"So it doesn't really matter, I can just kind of stay right here or not." Yum, Yuck and Meh.
“所以这并不重要，我可以留在这里或不留在这里。”嗯，恶心，嗯。
Well, in your posterior, you have a very interesting population of very large neurons, these are exceptionally large neurons called von Economo neurons.
嗯，在你的后部，有一群非常有趣的非常大的神经元，这些是非常大的神经元，称为 von Economo 神经元。
These are neurons that are, again, unbeknownst to most neuroscientists, and they seem uniquely enriched in humans.
这些神经元仍然是大多数神经科学家所不知道的，而且它们似乎在人类身上特别丰富。
Chimpanzees have them, and some other large animals have them.
黑猩猩有它们，其他一些大型动物也有它们。
So they're found in whales, chimpanzees, elephants and in humans.
因此，它们存在于鲸鱼、黑猩猩、大象和人类体内。
But even though we are much smaller than most whales, and even though we are much smaller than most elephants — I mean, remember there are baby elephants as far as I know.
但尽管我们比大多数鲸鱼小得多，尽管我们比大多数大象小得多——我的意思是，请记住，据我所知，还有小象。
They haven't bred up like mini-elephants yet.
它们还没有像迷你大象一样长大。
They seem to have a teacup version of pretty much every dog breed.
他们似乎几乎每个品种的狗都有一个茶杯版本。
Andrew Huberman:
安德鲁·休伯曼：
You can look that up.
你可以查一下。
I certainly have mixed feelings about this notion of trying to downsize everything to the point where you could, kind of like the pocket-size bulldog I think of someday will arrive.
对于试图将所有东西缩小到可以的程度的想法，我当然有复杂的感觉，有点像我认为有一天会出现的袖珍斗牛犬。
I'm not a fan of that kind of downsizing of different breeds.
我不喜欢这种缩小不同品种的规模。
But because there aren't teacup elephants and teacup gorillas and teacup chimpanzees and so forth.
但因为没有茶杯象、茶杯大猩猩和茶杯黑猩猩等等。
Most all of those other species are larger than us.
大多数其他物种都比我们大。
They have these von Economo neurons and we have these von Economo neurons, but we have in upwards of 80,000 of these things in our posterior insula, these other species tend to have somewhere in the range of 1,000 to maybe 10,000 or so.
他们有这些 von Economo 神经元，我们也有这些 von Economo 神经元，但我们的后岛叶中有超过 80,000 个这样的东西，这些其他物种往往有 1,000 到 10,000 个左右。
Why is that interesting?
为什么这很有趣？
Well, these von Economo neurons have the unique property of integrating our knowledge about our body movements, our sense of pain and discomfort, and can drive motivational processes that allow us to lean into discomfort and indeed to overcome any discomfort if we decide that the discomfort that we are experiencing is good for us or directed toward a specific goal.
这些冯·伊科诺莫神经元具有独特的特性，可以整合我们对身体运动、疼痛和不适感的知识，并且可以驱动动机过程，使我们能够陷入不适，并且如果我们认为我们正在经历的不适对我们有好处或针对特定目标，那么实际上可以克服任何不适。
Andrew Huberman:
安德鲁·休伯曼：
This knowledge turns out to be very important to keep in mind because as we migrate this conversation toward the things that we can do to enhance flexibility and stretching, you'll soon learn that there are moments within a stretching protocol where you have the opportunity to either override pain and discomfort, to kind of relax through it, or push through it.
事实证明，记住这些知识非常重要，因为当我们将话题转向我们可以做的事情来增强灵活性和伸展时，你很快就会了解到，在伸展方案中的某些时刻，你有机会克服疼痛和不适，放松下来，或者坚持下去。
Andrew Huberman:
安德鲁·休伯曼：
There's a decision fork in the road there, and I'll tell you which fork in the road to take.
那里有一个决策岔路口，我会告诉你该走哪个岔路口。
Or to say, "Uh-uh, I'm not going to do that.
或者说，“呃呃，我不会那样做。
I'm going to allow these natural reflexes of the spindle to kick in and just essentially stop me from stretching if a given limb isn't designed or shouldn't be stretched that far." So I'd like you to keep these von Economo neurons in mind.
如果给定的肢体没有设计或不应该拉伸那么远，我将允许纺锤体的这些自然反射发挥作用，并且基本上阻止我拉伸。”所以我希望你牢记这些冯·伊科诺莫神经元。
I should mention they're named von Economo because the guy Constantine von Economo that discovered them at the end of the 1800s, early 1900s, decided to name them after himself, as many scientists do, or certainly the neurologists and physicians are famous for naming things after themselves.
我应该提一下，它们被命名为 von Economo，因为在 1800 年代末、1900 年代初发现它们的康斯坦丁·冯·伊科诺莫 (Constantine von Economo) 决定以自己的名字命名它们，就像许多科学家所做的那样，或者神经学家和医生当然以用自己的名字命名事物而闻名。
Andrew Huberman:
安德鲁·休伯曼：
These von Economo neurons turn out to be very important to keep in mind as we embark on our exploration of what sorts of stretching practices can be best applied to increase flexibility.
当我们开始探索哪种拉伸练习最能提高灵活性时，记住这些冯·伊科诺莫神经元非常重要。
Because whether or not you undertake a mild, moderate, or intense flexibility training, you will no doubt encounter a scenario at some point where you will have to ask yourself, "Do I relax into this stretch, or do I try and push through just a little bit of discomfort?"
因为无论你是否进行轻度、中度或强烈的柔韧性训练，你无疑都会在某个时候遇到这样的情况，你必须问自己：“我是在这个伸展过程中放松，还是尝试克服一点点不适？”
Andrew Huberman:
安德鲁·休伯曼：
And I'll explain how to gauge that decision in a very specific and ideally safe way.
我将解释如何以一种非常具体且理想的安全方式来衡量该决定。
And I'll give you some tools that will allow you to make that decision in the way that best preserves the integrity of those neural circuits that I described earlier and can keep you safe.
我将为您提供一些工具，让您能够以最能保持我之前描述的神经回路完整性的方式做出决定，并保证您的安全。
These von Economo neurons sit in the exact position that one would want to be able to evaluate what's going on in the body, in particular, what's going on in terms of limb movements, how that relates to our feelings of discomfort.
这些冯·伊科诺莫神经元所处的位置正是人们希望能够评估体内发生的情况，特别是肢体运动发生的情况，以及这与我们的不适感有何关系。
Andrew Huberman:
安德鲁·休伯曼：
And then there's the other aspect of these von Economo neurons, which is that these von Economo neurons are connected to a number of different brain areas that can shift our internal state from one of so-called sympathetic activation — so this is a pattern of alertness and even stress, sometimes even panic, but typically alertness and stress — to one of so-called parasympathetic activation, to one of relaxation.
然后，这些冯·伊科诺莫神经元还有另一个方面，即这些冯·伊科诺莫神经元与许多不同的大脑区域相连，这些区域可以将我们的内部状态从一种所谓的交感神经激活——所以这是一种警觉甚至压力的模式，有时甚至是恐慌，但通常是警觉和压力——转变为一种所谓的副交感神经激活，一种放松。
Andrew Huberman:
安德鲁·休伯曼：
Oftentimes, you'll hear that stretching should be done by relaxing into the stretch.
通常，您会听说拉伸应该通过放松来完成。
Well, what does it actually mean to relax into the stretch?
那么，放松伸展到底意味着什么呢？
Well, these von Economo neurons sit at this junction where they're able to evaluate what's going on inside our body and allow us to access neural circuitries by which we can shift our relative level of alertness down a bit or a relative level of stress down a bit, and thereby to increase so called parasympathetic activation and to literally override some of those spindle mechanisms, even the GTO mechanisms, but especially the spindle mechanisms at the neuromuscular and musculospinal junction.
好吧，这些冯·伊科诺莫神经元位于这个交界处，它们能够评估我们体内发生的事情，并允许我们访问神经回路，通过这些神经回路我们可以将我们的相对警觉水平降低一点，或者相对压力水平降低一点，从而增加所谓的副交感神经激活，并从字面上覆盖其中一些纺锤体机制，甚至是 GTO 机制，但尤其是神经肌肉和肌肉脊髓连接处的纺锤体机制。
Andrew Huberman:
安德鲁·休伯曼：
And in that way, gently, subtly override the reflex that would otherwise cause us to contract those muscles back.
通过这种方式，轻轻地、巧妙地克服反射，否则会导致我们收缩这些肌肉。
The reason that's possible is because your brain has those other kinds of motor neurons, the upper motor neurons, that can both direct, meaning control, and can override lower motor neurons.
这是可能的原因是因为你的大脑有其他类型的运动神经元，即上运动神经元，它们既可以指挥，即控制，也可以凌驾于下运动神经元之上。
I'll give you a brief example of this that you've already done in your life and that we all have the capacity for.
我将给你一个简短的例子，你在生活中已经做过并且我们都有能力做到这一点。
What I'm referring to is the monosynaptic stretch reflex.
我指的是单突触牵张反射。
Andrew Huberman:
安德鲁·休伯曼：
This is something that every first-year neuroscience graduate student learns, which is that if you were to step on a sharp object with a bare foot, you would not need to make the decision to retract your foot.
这是每个一年级神经科学研究生都会学到的东西，那就是，如果你赤脚踩到尖锐的物体，你不需要做出缩回脚的决定。
You would automatically do that, provided you have a healthy nervous system.
如果你有健康的神经系统，你会自动做到这一点。
There are mechanisms in place that cause the retraction of that limb by way of ensuring that the proper muscles contract and other muscles do not contract, in fact that they fully relax.
有一些机制可以通过确保适当的肌肉收缩而其他肌肉不收缩（实际上是完全放松）来导致该肢体回缩。
Andrew Huberman:
安德鲁·休伯曼：
So in the case of stepping on a sharp object like a piece of glass or a nail or a tack, you would essentially activate the hip flexor to lift up your foot as quickly as possible.
因此，当踩到一块玻璃、钉子或大头钉等尖锐物体时，您实际上会激活髋屈肌以尽快抬起脚。
In doing so, that same neural circuit would activate a contralateral, meaning opposite side of the body, circuit to ensure that the leg, the foot that's not stepping on the sharp object would do exactly the opposite and would extend to make sure that you don't fall over.
这样做时，相同的神经回路会激活对侧（即身体的另一侧）回路，以确保没有踩到尖锐物体的腿、脚会做出完全相反的动作，并延伸以确保您不会摔倒。
Andrew Huberman:
安德鲁·休伯曼：
All of that happens reflexively.
所有这一切都是条件反射地发生的。
It does not require any thought or decision making.
它不需要任何思考或决策。
In fact, humans without any neocortex, literally who are decerebrate, or an animal that doesn't have ...
事实上，没有任何新皮质的人类，实际上是去大脑的，或者是没有……的动物。
When I say decerebrate, I mean lack of cerebral cortex.
当我说去大脑时，我的意思是缺乏大脑皮层。
They can perform that because it's all controlled by circuits that are basically below the brain and in the spinal cord.
他们之所以能做到这一点，是因为这一切都是由基本上位于大脑下方和脊髓中的电路控制的。
There's a little bit of activation of circuits in the kind of deeper parts of the brain, but basically you don't need to think or decide in order to do that.
大脑深处的电路有一点激活，但基本上你不需要思考或决定才能做到这一点。
Andrew Huberman:
安德鲁·休伯曼：
However, if your life depended on walking across some sharp objects — let's say, let's make it a little less dramatic, so it's not like the "Die Hard" movie or something, where he has to run barefoot across the glass, although that's a pretty good example of what I'm describing here.
然而，如果你的生活依赖于走过一些锋利的物体——比如说，让我们让它不那么戏剧化，所以它不像《虎胆龙威》电影或其他电影，他必须赤脚跑过玻璃，尽管这是我在这里描述的一个很好的例子。
But let's say you had to walk across some very hot stones to get away from something that you wanted to avoid.
但假设你必须穿过一些非常热的石头才能远离你想避免的东西。
You could override that stretch reflex by way of a decision made with your upper motor neurons, your insula, and your cognition, and almost certainly those von Economo neurons, which would be screaming, "Don't do this, don't do this, don't do this," could shuttle that information to brain areas that would allow you to override the reflex and essentially push through the pain, and maybe even, in fact, even, not experience the pain to the same degree or even at all.
你可以通过你的上运动神经元、脑岛和认知做出的决定来推翻牵张反射，几乎可以肯定的是，那些会尖叫“不要这样做，不要这样做，不要这样做”的冯·伊科诺莫神经元，可以将这些信息传送到大脑区域，使你能够推翻反射并从根本上克服疼痛，甚至可能，事实上，甚至不会经历相同程度的疼痛，甚至根本不会经历疼痛。
Andrew Huberman:
安德鲁·休伯曼：
So these von Economo neurons sit at a very important junction within the brain.
因此，这些冯·伊科诺莫神经元位于大脑内非常重要的连接处。
They pay attention to what's going on in your body, pain, pleasure, et cetera and that includes what's going on with your limbs and your limb range of motion.
他们关注您的身体发生的情况、疼痛、快乐等，其中包括您的四肢发生的情况以及肢体的运动范围。
They also are paying attention and can control the amount of activation, kind of alertness, or calmness that you are able to create within your body in response to a given sensory experience.
他们也会集中注意力，并可以控制你能够在体内创造出的激活程度、警觉性或平静程度，以响应给定的感官体验。
And as I mentioned before, they seem to be uniquely enriched in humans.
正如我之前提到的，它们似乎在人类中具有独特的丰富性。
Andrew Huberman:
安德鲁·休伯曼：
They seem to be related to the aspects of our evolution that allow us to make decisions about what to do with our body in ways that other animals just simply can't.
它们似乎与我们进化的各个方面有关，这些方面使我们能够以其他动物无法做到的方式决定如何处理我们的身体。
Before we go any further, I want to give you a practical tool that you can, of course use, but that will also give you insight and experience into your muscle spindle, spinal cord circuit mechanisms.
在我们进一步讨论之前，我想给你一个实用的工具，你当然可以使用它，但这也能让你深入了解你的肌梭、脊髓回路机制。
So what I'd like you to do is, if you're in a proper place to do this, you're going to stand with legs straight, meaning knees not ...
所以我希望你做的是，如果你处于合适的位置来做这件事，你要双腿伸直站立，这意味着膝盖不......
Andrew Huberman:
安德鲁·休伯曼：
This, you're going to stand with legs straight, meaning knees not bent, and you're going to try and touch your toes.
此时，您将双腿伸直站立，这意味着膝盖不要弯曲，并且您将尝试触摸脚趾。
Or for some of you, that's going to be very easy, and you might even be able to put your hands flat on the floor.
或者对于你们中的一些人来说，这将非常容易，您甚至可以将手平放在地板上。
I don't have that kind of flexibility.
我没有那种灵活性。
It's pretty easy for me to touch my toes.
对我来说，触摸脚趾非常容易。
I don't care if you round your back or not.
我不在乎你是否弯腰。
Although, ideally, I would say don't round your back.
不过，理想情况下，我会说不要驼背。
Not because it's bad to do so necessarily, but just to try and keep this the same from trial to trial, as it were.
并不是因为这样做必然不好，而是只是为了尝试在每次试验中都保持同样的效果。
So try and get a sense of what your range of motion is in terms of bending over at the waist while maintaining a flat back and trying to touch your toes or even touch the floor.
因此，尝试了解一下您的运动范围，即弯腰、保持背部平坦、尝试接触脚趾甚至接触地板。
Maybe again, you can even go hands flat to the floor, maybe even far out in front of you.
也许再一次，你甚至可以将双手平放在地板上，甚至可能放在你面前很远的地方。
Andrew Huberman:
安德鲁·休伯曼：
Okay.
好的。
Now what I'd like you to do is stand back up, and I'd like you to contract your quadriceps as hard as you possibly can for about five to 15 seconds.
现在我希望你站起来，尽可能用力收缩股四头肌，持续大约 5 到 15 秒。
Let's say 10 seconds, just to keep things more or less normalized.
假设是 10 秒，只是为了让事情或多或少正常化。
This obviously is not a super controlled experiment.
这显然不是一个超级对照实验。
So to contract your quadriceps, for those of you that don't know, you're going to extend your lower limb out.
因此，为了收缩你的股四头肌，对于那些不知道的人来说，你需要伸展你的下肢。
So this would be like kicking, although don't do it too quickly.
所以这就像踢，尽管不要踢得太快。
You're going to kick out your foot.
你会踢出你的脚。
You should feel your quadriceps contract on the top of your thighs, and you're going to try and consciously contract them as hard as you can.
您应该感觉到大腿顶部的股四头肌收缩，并且您将尝试有意识地尽最大努力收缩它们。
Okay, typically, if you want to point your toe back towards your near shin, that's also going to help somewhat to contract even harder and harder.
好吧，通常情况下，如果你想将脚趾向后指向你的胫骨附近，这也会在某种程度上帮助你越来越用力地收缩。
Okay?
好的？
So do that for about 10 seconds.
这样做大约 10 秒钟。
A lot of you will do this just while standing.
你们中的很多人都会在站立时这样做。
Contract, contract, contract.
合同，合同，合同。
Andrew Huberman:
安德鲁·休伯曼：
Okay, then release it, and then now go ahead and repeat that stretch, where you're trying to touch your toes or touch the floor.
好的，然后松开它，然后继续重复该伸展运动，尝试触摸脚趾或触摸地板。
This is, again, relying more or less on hamstring flexibility, among other things.
这又或多或少地依赖于腿筋的灵活性等。
Okay, what most of you will find is that you have an immediate increase in hamstring flexibility or your range of motion has increased.
好吧，大多数人会发现你的腿筋灵活性立即增加，或者你的运动范围增加了。
If you didn't experience that, then I would encourage you to try and contract your quadriceps harder and longer, so maybe 20 or 30 seconds, and then try this so-called experiment again.
如果你没有经历过这种情况，那么我会鼓励你尝试更用力、更长时间地收缩股四头肌，大概 20 或 30 秒，然后再次尝试这个所谓的实验。
Andrew Huberman:
安德鲁·休伯曼：
Why would contracting your quadriceps allow your hamstring flexibility to suddenly increase?
为什么收缩你的股四头肌会让你的腿筋灵活性突然增加？
Well, the way that our muscles are organized is such that we have muscles that are antagonistic to one another.
嗯，我们的肌肉组织方式是这样的，我们的肌肉是相互对抗的。
So our quadriceps and our hamstrings work in sort of a push-pull fashion, if you will.
所以，如果你愿意的话，我们的股四头肌和腿筋以推拉的方式工作。
They can antagonize one another.
他们可以互相对抗。
So when you move your heel towards your glutes, you are using your hamstring.
因此，当您将脚后跟移向臀部时，您正在使用腿筋。
The hamstring, obviously, also does other things related to hip movement.
显然，腿筋还负责与臀部运动相关的其他事情。
And when you lift your knee, or when you extend your foot and contract your quadriceps, you are essentially relaxing the hamstrings.
当你抬起膝盖，或者伸展脚并收缩股四头肌时，你实际上是在放松腿筋。
Now, of course, most movements involve both quadricep and hamstring in synchrony, and that synchrony is really an elegant one.
当然，现在大多数动作都涉及股四头肌和腿筋的同步，而且这种同步确实是一种优雅的同步。
But here we're more or less isolating the quadriceps from the hamstrings, at least to the extent that it can leverage these spindle stretch mechanisms.
但在这里，我们或多或少地将股四头肌与腘绳肌隔离开来，至少在某种程度上，它可以利用这些纺锤体拉伸机制。
Andrew Huberman:
安德鲁·休伯曼：
So what happens is when you contract your quadriceps hard, you are relaxing or releasing some of the stretch that's occurring in those intrafusal spindle sensory fibers going into your spinal cord.
因此，当您用力收缩股四头肌时，您会放松或释放进入脊髓的梭内纺锤体感觉纤维中发生的一些拉伸。
And as a consequence, you're able then to stretch your hamstrings further.
因此，您可以进一步拉伸腿筋。
Or we can be more accurate and say that your range of motion about the hamstring and its related joints is greater when you aren't engaging that spindle reflex which would cause the hamstrings to contract.
或者我们可以更准确地说，当您不参与会导致腿筋收缩的纺锤体反射时，您对腿筋及其相关关节的运动范围更大。
Okay?
好的？
So if you are somebody who has tight hamstrings, there could be a variety of reasons for that, but part of the reason is likely to be neural, and you can release that neural spindle reflex by contracting the opposite antagonistic muscle, which in this case is the quadriceps.
因此，如果你的腿筋紧张，可能有多种原因，但部分原因可能是神经性的，你可以通过收缩相反的拮抗肌（在这种情况下是股四头肌）来释放神经纺锤反射。
Andrew Huberman:
安德鲁·休伯曼：
The same thing is true and can be leveraged for stretching other muscles.
同样的事情也是如此，可以用来拉伸其他肌肉。
So, for instance, if you're going to do a triceps stretch, the typical kind of overhead where you grab your elbow and move it toward the midline of your body using your opposite hand, well, you can do that.
因此，举例来说，如果您要做三头肌伸展运动，这是典型的过头动作，您抓住肘部并用另一只手将其移向身体中线，那么您就可以做到。
And then I would suggest trying to contract your bicep while doing that, and for most people, you'll notice an increase in the triceps range of motion or ability to kind of lean into or to relax into or to push that stretch a little bit further.
然后我建议在这样做的同时尝试收缩你的二头肌，对于大多数人来说，你会注意到三头肌的运动范围或倾斜或放松或进一步伸展的能力有所增加。
Andrew Huberman:
安德鲁·休伯曼：
Now, for you physios out there and for those of you that have backgrounds in kinesiology, I want to acknowledge, of course, there are other mechanisms that are coming into play.
现在，对于你们这些理疗师以及那些具有运动机能学背景的人来说，我想承认，当然还有其他机制正在发挥作用。
There are actually neural connections within the joints themselves that are providing proprioceptive feedback, et cetera, et cetera.
实际上，关节本身内部存在神经连接，提供本体感觉反馈，等等。
But this is simply to illustrate that part of our range of motion is determined by these spindle mechanisms that I spent some time focusing on earlier.
但这只是为了说明我们的部分运动范围是由我之前花了一些时间关注的这些主轴机制决定的。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, this approach can be leveraged toward creating increased limb range of motion, not just for the hamstrings but for your quadriceps.
事实上，这种方法可以用来增加肢体的运动范围，不仅是腿筋，还有股四头肌。
So, for instance, if you have tight quadriceps, you can do the opposite.
因此，例如，如果您的股四头肌紧张，您可以做相反的事情。
You can contract your hamstring very intensely for, let's say, 10 seconds or 20 seconds or 30 seconds.
您可以非常强烈地收缩腿筋，例如 10 秒、20 秒或 30 秒。
So that would take some conscious effort of bringing your heel up towards your glutes.
因此，这需要有意识地努力将脚跟抬向臀部。
You could do that in a way that you're really trying to contract those muscles hard.
你可以用一种真正努力收缩这些肌肉的方式来做到这一点。
You'd have to use some deliberate hamstring activation there, meaning you have to use those upper motor neurons and the other aspects of your upper brain power, as it were, to try and really contract your hamstrings as intensely as possible.
你必须有意识地激活腿筋，这意味着你必须使用这些上运动神经元和上脑力量的其他方面，尝试真正尽可能强烈地收缩你的腿筋。
Then you would relax that, and then you would do your quadricep stretch again.
然后你会放松，然后你会再次伸展股四头肌。
And if you did a pre-hamstring-contraction measurement of your quadricep flexibility, and then you did a post-hamstring-contraction measure of your quadricep flexibility, almost certainly you would find that that flexibility had increased.
如果您对股四头肌的灵活性进行了腿筋收缩前的测量，然后对股四头肌的灵活性进行了腿筋收缩后的测量，几乎可以肯定您会发现灵活性有所增加。
Andrew Huberman:
安德鲁·休伯曼：
Now, of course, the muscle really didn't change much, the tendons didn't change much.
当然，现在肌肉确实没有太大变化，肌腱也没有太大变化。
What changed was the patterns of neural activation that were restricting you from, in the first case, stretching your hamstring, or to be more accurate, we should say to having a certain range of motion about the hamstring and its related joints.
改变的是神经激活模式，在第一种情况下，神经激活模式限制了你拉伸腿筋，或者更准确地说，我们应该说限制腿筋及其相关关节的一定范围的运动。
And those brake mechanisms were removed.
那些制动装置也被拆除了。
And of course, then when you contract your hamstring, you're removing some of the neural brakes, the spindle acting as a brake and inhibiting that quadricep range of motion.
当然，当你收缩腿筋时，你就会移除一些神经制动器，主轴充当制动器并抑制股四头肌的运动范围。
Andrew Huberman:
安德鲁·休伯曼：
Okay?
好吧？
So you can imagine this, and, in fact, you can apply this for any number of different muscles, the larger muscles and the sort of biceps/triceps and hamstrings/quadriceps that are sort of the simplest place to think about this and to apply it.
所以你可以想象这一点，事实上，你可以将其应用于任意数量的不同肌肉，较大的肌肉以及二头肌/三头肌和腿筋/四头肌，这是思考和应用它的最简单的地方。
But in theory, and indeed in practice, it really works for all the various muscle groups.
但从理论上讲，实际上在实践中，它确实适用于所有不同的肌肉群。
It's just sometimes harder to access these so-called antagonistic muscle groups.
只是有时很难接触到这些所谓的拮抗肌群。
Andrew Huberman:
安德鲁·休伯曼：
Now, we should take a moment and just discuss what actually happens as we get more flexible in the short term and long term.
现在，我们应该花点时间讨论一下当我们在短期和长期变得更加灵活时实际会发生什么。
I just mentioned what happens in the short term.
我刚才提到了短期内会发生什么。
Clearly, those don't involve lengthening of the muscles.
显然，这些并不涉及肌肉的延长。
It's not like the muscles slide along the bones or that the tendons really stretch out that much more than they had prior to that exercise.
这并不像肌肉沿着骨头滑动，或者肌腱真的比锻炼之前伸展得更多。
But it is the case that if people stretch consistently over a given period of several weeks or more, that there are changes in the muscles.
但事实是，如果人们在几周或更长时间的特定时间内持续拉伸，肌肉就会发生变化。
This gets a little bit tricky in terms of nomenclature, and I just want to highlight that because I think that a number of people get frustrated and confused, in fact, when we talk about muscles getting longer.
这在命名方面有点棘手，我只是想强调这一点，因为我认为事实上，当我们谈论肌肉变长时，很多人会感到沮丧和困惑。
The whole concept of a muscle getting longer isn't really in keeping with reality, but there are elements within the muscles that can change their conformation.
肌肉变长的整个概念并不符合现实，但肌肉内的某些元素可以改变其构造。
Andrew Huberman:
安德鲁·休伯曼：
So to get a little bit detailed here, and we won't spend too much time on this, but I just want to acknowledge this, for those of you that are interested in neuromuscular physiology and how it relates to flexibility.
因此，在这里详细介绍一下，我们不会花太多时间，但我只想承认这一点，对于那些对神经肌肉生理学及其与灵活性的关系感兴趣的人。
You have your muscle fibers, and then you have your so-called myofibrils.
你有你的肌肉纤维，然后你有你所谓的肌原纤维。
So you can imagine kind of a single fiber.
所以你可以想象一种单纤维。
That fiber, of course, will get input from those motor neurons.
当然，该纤维将从那些运动神经元获得输入。
And then within those fibers you have what are called sarcomeres, and you can kind of think about sarcomeres as little segments, kind of like the segments of bamboo.
然后在这些纤维中，有所谓的肌节，你可以将肌节视为小节，有点像竹子的节。
If you ever look at bamboo, it's not just one big stalk.
如果你观察过竹子，你会发现它不仅仅是一根大茎。
It's got those little outpouchings along the way that kind of break up what would be just one big stock of bamboo into different segments.
一路上它有一些小突出物，可以将一大堆竹子分成不同的部分。
But they're all connected.
但它们都是相互关联的。
The sarcomeres are somewhat like that.
肌节有点像那样。
Andrew Huberman:
安德鲁·休伯曼：
And within the sarcomeres, you have a couple of different components.
在肌节内，有几个不同的组件。
One thing is called myosin, which is like a thick layer, and then the other is actin, and those are interdigitated, as we say.
一种叫做肌球蛋白，它就像一层厚厚的层，另一种叫做肌动蛋白，正如我们所说，它们是叉指状的。
They're kind of connected to one another.
他们有点相互联系。
Kind of like if you were put your fingers together from your two hands, if you were going to put your fingers in between one another, that's interdigitate — literally interdigitated in this case.
有点像如果你把两只手的手指放在一起，如果你要把手指放在彼此之间，那就是叉指——在这种情况下实际上是叉指。
So pun intended.
所以是双关语。
Andrew Huberman:
安德鲁·休伯曼：
And that myosin and actin kind of move relative to one another, and they have a lot to do with your ability to contract muscles.
肌球蛋白和肌动蛋白之间存在相对运动，它们与收缩肌肉的能力有很大关系。
When we stretch muscles, when we go through a stretching practice, there are a number of things that change.
当我们伸展肌肉时，当我们进行伸展练习时，有很多事情会发生变化。
Some neural, some related directly to connective tissue, but also it appears from really nice work, mainly done from McGill University — I'll provide a link to a couple of these studies if you want to dig in there more deeply — that change the confirmation, the relative size and spacing of some of these things like sarcomeres and the way that myosin and actin kind of work together.
一些是神经的，一些与结缔组织直接相关，但它也来自于非常好的工作，主要是由麦吉尔大学完成的——如果你想更深入地挖掘的话，我将提供其中一些研究的链接——这些研究改变了一些东西的确认、相对大小和间距，比如肌节，以及肌球蛋白和肌动蛋白协同工作的方式。
Andrew Huberman:
安德鲁·休伯曼：
But we don't want to think of muscles as lengthening.
但我们不想将肌肉视为延长。
We can however think about the resting state of a muscle being slightly different, or indeed very different than the resting state of a muscle of somebody or of a limb that has not undergone regular flexibility training.
然而，我们可以认为肌肉的静息状态与未接受定期灵活性训练的某人或肢体的肌肉的静息状态略有不同，或者实际上非常不同。
Andrew Huberman:
安德鲁·休伯曼：
So that's as much time as I want to spend on that because we could spend an entire hour getting right down into the details.
这就是我想花在这上面的时间，因为我们可以花整整一个小时来深入了解细节。
But I do want to emphasize, however, that muscles have different parts.
但我确实想强调，肌肉有不同的部分。
They have fibers, they have sarcomeres, they have myosin, they have actin.
它们有纤维，有肌节，有肌球蛋白，有肌动蛋白。
But the idea of making our muscles longer, that reflects a number of processes that occur basically within an existing muscle length.
但是让我们的肌肉更长的想法反映了基本上在现有肌肉长度内发生的许多过程。
The length of our muscle bellies and where our insertions are relative to our connective tissue and our limbs is genetically determined, right?
我们肌肉腹部的长度以及插入点相对于结缔组织和四肢的位置是由基因决定的，对吧？
Some people have, for instance, a bicep that goes all the way from the crook of their elbow up to their shoulder.
例如，有些人的二头肌从肘弯一直延伸到肩膀。
And some people, if they were to put their arm in a 90-degree angle, could put two or three fingers between their bicep and their elbow.
有些人，如果他们将手臂成 90 度角，可以将两三个手指放在二头肌和肘部之间。
They have, we can say, a shorter bicep, relatively shorter.
我们可以说，他们的二头肌较短，相对较短。
Andrew Huberman:
安德鲁·休伯曼：
Now, the reason I mention these highly detailed cellular mechanisms is because as we start to embark on different protocols for using stretching to increase flexibility and range of motion, we need to ask ourselves, what is preventing our ability to extend range of motion?
现在，我之所以提到这些非常详细的细胞机制，是因为当我们开始采用不同的方案来使用拉伸来增加灵活性和运动范围时，我们需要问自己，是什么阻碍了我们扩大运动范围的能力？
Is it the spindle?
是主轴吗？
Is it because the muscle is stretching too much?
是不是因为肌肉拉伸太多了？
Oftentimes it can be because of that and/or because of a sense of pain, or simply a sense that the muscle is not in a position that it's been in before, that's unrelated to pain or to spindle activation.
通常，这可能是因为这个原因和/或因为疼痛感，或者只是感觉肌肉不在以前的位置，这与疼痛或纺锤体激活无关。
Andrew Huberman:
安德鲁·休伯曼：
And oftentimes, it can be related directly to these changes in the conformation of myosin and actin and within the context of the sarcomeres.
通常，它可能与肌球蛋白和肌动蛋白的构象变化以及肌节的变化直接相关。
Now, of course, you can't peer into or sense your individual sarcomeres, however you do have neurons that innervate these areas and that send that sensory information back into the spinal cord and up to your brain to interpret.
当然，现在你无法窥视或感知你的个体肌节，但是你确实有神经元支配这些区域，并将感觉信息发送回脊髓并传递给你的大脑进行解释。
So you'll find that as we move along, there are specific adjustments that you can make at both the macro level, meaning how much movement to insert into your stretching: Is it going to be a static or a dynamic or even a ballistic stretch?
因此，您会发现，当我们继续前进时，您可以在宏观层面上进行具体调整，这意味着要在拉伸中插入多少运动：是静态拉伸还是动态拉伸，甚至是弹道拉伸？
Or, for instance, at the micro level, that even just a slight submillimeter or millimeter increase in the stretching of a given muscle and related tissues can translate into an increased range of motion performance.
或者，例如，在微观层面上，即使给定肌肉和相关组织的拉伸仅稍微增加亚毫米或毫米，也可以转化为运动性能范围的增加。
Andrew Huberman:
安德鲁·休伯曼：
As a quick but relevant aside, I thought I'd share with you something useful that's also grounded in this notion of antagonistic muscles.
作为一个快速但相关的旁白，我想我应该与您分享一些有用的东西，这些东西也基于拮抗肌的概念。
So for those of you that do resistance training, whether or not it's with body weight or with physical weights or machines, what have you, you may have found that if you, let's say, were to do three sets of a pushing exercise.
因此，对于那些进行阻力训练的人来说，无论是使用体重还是使用物理重量或机器，您可能会发现，如果您要做三组推力练习。
So this could be pushups, this could be bench presses, this could be shoulder presses, something of that sort.
所以这可能是俯卧撑，这可能是卧推，这可能是肩部推举，诸如此类。
And then later in the workout you were to do, let's say, machine pull-downs or pull-ups or chin-ups of some sort, so a pulling exercise.
然后在训练的后期，你要做的就是机器下拉、引体向上或引体向上之类的动作，也就是拉力练习。
Typically, what you would find is if you were to do what's often called straight sets, so you would do three sets of push-ups, let's say, with two minutes of rest in between, that you might be able to get a certain number of repetitions on the first set.
通常情况下，你会发现，如果你要做通常被称为直组的动作，那么你会做三组俯卧撑，比方说，中间休息两分钟，这样你就可以在第一组中获得一定数量的重复次数。
Just for sake of example, let's say you can get 10 repetitions on the first set, and then you get eight repetitions on the second set, and then you get six repetitions on the third set with two minutes in between.
举例来说，假设您可以在第一组中重复 10 次，然后在第二组中重复 8 次，然后在第三组中重复 6 次，中间间隔两分钟。
Andrew Huberman:
安德鲁·休伯曼：
And then you would move on, at some point, to your pulling exercises.
然后你会在某个时候继续你的拉力练习。
And similarly, let's say you were doing chin-ups or pull-downs, and you would get 10 repetitions, rest two minutes, eight repetitions, rest two minutes, and six repetitions.
同样，假设您正在做引体向上或下拉，您将重复 10 次，休息两分钟，重复八次，休息两分钟，重复六次。
Okay, fine.
好吧，好吧。
Well, typically what people discover is that if they interleave their pushing and pulling exercises, provided they do that for muscles that are antagonistic to one another.
嗯，通常人们会发现，如果他们将推拉练习交叉进行，前提是他们对彼此对抗的肌肉进行这种练习。
So in this case, pushing with the chest, shoulders, and triceps for the pushing exercises and pulling with the back and biceps, and of course, there are other muscles involved as well.
所以在这种情况下，用胸部、肩膀和三头肌进行推练习，用背部和二头肌进行拉，当然还有其他肌肉也参与其中。
But because those muscle groups are, at least in part, antagonistic to one another, what people often find is that if they were to, say, do their pushing set, get 10 repetitions, then move to a pulling set after just, say, 60 seconds and perform that pulling set, then go back to the pushing set, then go back to a pulling set.
但由于这些肌肉群至少在一定程度上是相互对抗的，人们经常发现，如果他们要做推肌组，重复 10 次，然后在 60 秒后转向拉肌组并执行该拉肌组，然后回到推肌组，然后再回到拉肌组。
Push, pull, push, pull.
推、拉、推、拉。
In other words, interleaving their set.
换句话说，交错他们的集合。
Even if they were to maintain the same amount of rest between sets of pushing and sets of pulling, what they discover often is that the drop in the number of repetitions that they get is somewhat offset.
即使他们在推力组和拉力组之间保持相同的休息时间，他们经常发现重复次数的下降在某种程度上是抵消的。
Andrew Huberman:
安德鲁·休伯曼：
So rather than get 10, 8, 6, as it were with the straight sets, it will be 10, 9, 8.
因此，不会像直盘那样得到 10, 8, 6，而是 10, 9, 8。
So what this means is not that you're increasing the total rest time to four minutes between sets, because then, of course, it wouldn't be equivalent.
因此，这并不是说您将组间总休息时间增加到四分钟，因为那样的话，当然，这就不相等了。
But rather that while maintaining the same amount of rest between sets for this same muscle group, by going from push-pull, push-pull of antagonistic muscles, you're able to have improved performance.
相反，在同一肌肉群的组间保持相同休息量的同时，通过对抗性肌肉的推拉、推拉，你能够提高表现。
Andrew Huberman:
安德鲁·休伯曼：
And the reason for that has everything to do with what we were describing before, which is that typically if you were to do push set, rest; push set, rest; push set, rest, well, in between those sets, and in fact actually during those sets of pushing, the pulling muscles that would be involved in the chin-ups or pull-downs, et cetera are actually relaxing, or at least are being released of some tension, including the activation of the spindles, among other things.
其原因与我们之前描述的完全相关，那就是，通常，如果你要做推举组，就休息；然后休息。推定、休息；推力组，休息，嗯，在这些组之间，事实上，实际上在这些推力组中，引体向上或下拉等涉及的拉动肌肉实际上正在放松，或者至少正在释放一些张力，包括纺锤体的激活等。
So that's a long-winded way of saying that interleaving push and pull of antagonistic sets can leverage some of the same neural circuits that we're talking about leveraging for sake of increasing flexibility.
因此，这是一种冗长的说法，拮抗组的交错推拉可以利用一些与我们正在讨论的相同神经回路，以提高灵活性。
Andrew Huberman:
安德鲁·休伯曼：
Now, I offer this to you as a tool that you can try.
现在，我将其作为您可以尝试的工具提供给您。
One of the challenges with using this tool, however, is that you often have to occupy multiple sites within the gym.
然而，使用此工具的挑战之一是您经常必须占据健身房内的多个场地。
If you're doing this at home and you have your own gym, that's one thing.
如果你在家里做这个并且你有自己的健身房，那是一回事。
If you're doing this in a gym where you have multiple pieces of equipment, well, then you become that person who has essentially taken over some small corner or multiple corners or machines within the gym.
如果您在拥有多台设备的健身房中进行此操作，那么您基本上就成为了接管健身房内某个小角落或多个角落或机器的人。
And oftentimes you'll find that you'll walk back to a machine or you'll walk back to a given resistance exercise and someone has now taken it over and the whole thing could be thrown off.
通常，你会发现你会走回机器前，或者你会走回给定的阻力练习，但现在有人接管了它，整个事情可能会被抛弃。
So it takes a little bit of orchestrating in order to do properly.
因此，需要进行一些协调才能正确完成。
Andrew Huberman:
安德鲁·休伯曼：
But in general, what people find is that this can allow you to enhance performance overall of these individual movements, again, while maintaining the same amount of rest.
但总的来说，人们发现这可以让你再次提高这些单独动作的整体表现，同时保持相同的休息时间。
And even if you choose not to do this, I encourage you to pay attention to this as a concept because, again, it's leveraging this idea of antagonistic muscles, flexors and extensors, antagonistic neural relationships between the spinal cord mechanisms that control one set of muscles and activating those muscles, allowing the opposite antagonistic muscle to relax and therefore to perform better on its next set.
即使您选择不这样做，我也鼓励您将其作为一个概念予以关注，因为它再次利用了拮抗肌、屈肌和伸肌的概念，控制一组肌肉并激活这些肌肉的脊髓机制之间的拮抗神经关系，使相对的拮抗肌放松，从而在下一组中表现更好。
Andrew Huberman:
安德鲁·休伯曼：
So now I'd like to shift to the question of what types of stretching can and should we do to increase limb range of motion if our goal is to do that in the most efficient way possible?
所以现在我想转向这个问题：如果我们的目标是以尽可能最有效的方式做到这一点，我们可以并且应该做什么类型的拉伸来增加肢体的运动范围？
Because I realize that most people don't have endless amounts of time to dedicate to a stretching practice.
因为我意识到大多数人没有无尽的时间来进行伸展练习。
And even for those of us that do, I'm sure that you want to get the most outcome for a given effort.
即使对于我们这些这样做的人来说，我相信您也希望通过给定的努力获得最大的成果。
And what are the modes of stretching that are going to allow us to increase our flexibility and limb range of motion most safely?
哪些拉伸模式可以让我们最安全地增加灵活性和肢体活动范围？
Andrew Huberman:
安德鲁·休伯曼：
Now, there are a number of different types of stretching or methods of stretching.
现在，有许多不同类型的拉伸或拉伸方法。
Broadly defined, we can describe these as dynamic, ballistic, static, and what's called PNF stretching.
从广义上讲，我们可以将其描述为动态拉伸、弹道拉伸、静态拉伸以及所谓的 PNF 拉伸。
PNF stands for proprioceptive neuromuscular facilitation, and it involves and leverages many of the mechanisms that I described to you earlier.
PNF 代表本体感觉神经肌肉促进，它涉及并利用我之前向您描述的许多机制。
The first two that I mentioned, dynamic and ballistic stretching, both involve some degree of momentum and can be distinguished from static and PNF-type stretching.
我提到的前两种拉伸，即动态拉伸和弹道拉伸，都涉及一定程度的动量，可以与静态拉伸和 PNF 型拉伸区分开来。
Andrew Huberman:
安德鲁·休伯曼：
Now, to distinguish dynamic stretching from ballistic stretching, like to focus on this element of momentum.
现在，为了区分动态拉伸和弹道拉伸，需要关注动量这个元素。
Both involve moving a limb through a given range of motion.
两者都涉及在给定的运动范围内移动肢体。
In dynamic stretching, however, it tends to be more controlled — less use of momentum, especially towards the end range of motion.
然而，在动态拉伸中，它往往更受控制——较少使用动量，尤其是在运动的末端范围。
Whereas in ballistic stretching, there tends to be a bit more swinging of the limb or use of momentum.
而在弹道拉伸中，肢体的摆动或动量的使用往往会更多一些。
So I invite you to visualize what dynamic and ballistic stretching might look like in your mind.
因此，我邀请您想象一下动态拉伸和弹道拉伸在您的脑海中可能是什么样子。
You can even try it, if it's safe for you to try it.
如果您尝试安全的话，您甚至可以尝试一下。
You could imagine swinging your arm up overhead as much as possible and bringing it down.
你可以想象将手臂尽可能地举过头顶然后放下。
I'm doing this because I'm seated.
我这样做是因为我坐着。
It's kind of a ridiculous movement to do while seated or perhaps at all.
坐着时或根本不做时，这是一种荒谬的动作。
But for instance, you can see dynamic and ballistic stretching anytime someone, for instance, is holding onto something with one arm, or maybe not holding on, and swinging out their foot.
但举例来说，只要有人用一只手臂抓住某物，或者可能没有抓住某物，然后伸出脚，您就可以看到动态和弹道拉伸。
So essentially getting movement about the hip joint.
所以本质上是围绕髋关节进行运动。
And you'll notice that some people raise it up and pause it and bring it down.
你会注意到有些人会举起它，然后暂停它，然后放下它。
That's one form of dynamic stretching, whereas others will swing it up and sort of let it carry itself a bit further due to the momentum at the top of the movement and then just let it drop back down or maybe even control the dissent.
这是动态拉伸的一种形式，而其他人会将其向上摆动，并由于运动顶部的动量而让它进一步移动，然后让它回落，甚至可能控制异议。
Andrew Huberman:
安德鲁·休伯曼：
There is an enormous range of parameter space here or variables that one could imagine, and there's just simply no way that we could subdivide all those.
这里有一个巨大范围的参数空间或人们可以想象的变量，我们根本无法细分所有这些。
But again, dynamic and ballistic stretching both involve movement, so we have to generate some force in order to create that movement, ballistic stretching involving a bit more momentum or sometimes a lot more momentum, especially at the end range of motion.
但同样，动态拉伸和弹道拉伸都涉及运动，因此我们必须产生一些力才能产生该运动，弹道拉伸涉及更多动量，有时甚至更多动量，尤其是在运动的末端范围。
Now, both of those are highly distinct from static stretching, which involves holding the end range of motion, so minimizing the amount of momentum that's used.
现在，这两者都与静态拉伸截然不同，静态拉伸涉及保持运动的最终范围，从而最大限度地减少所使用的动量。
Andrew Huberman:
安德鲁·休伯曼：
So to stay with a simple example that we are all now familiar with from our earlier discussion, slowly bending over at the waist and trying to touch your toes, or putting your hands to the floor and then holding that end position before coming up in a slow and controlled way, such that you reduce the amount of momentum to near zero, would be one example of static stretching.
因此，继续看一个我们在之前的讨论中都熟悉的简单例子，慢慢弯腰并尝试触摸脚趾，或者将手放在地板上，然后保持最终位置，然后以缓慢且受控的方式抬起，这样可以将动量减少到接近于零，这就是静态拉伸的一个例子。
Andrew Huberman:
安德鲁·休伯曼：
Static stretching can be further subdivided into active or passive.
静态拉伸又可分为主动拉伸和被动拉伸。
There are different names for these kinds of approaches.
这些方法有不同的名称。
You can hear about the Anderson approach or the Janda approach.
您可以听说安德森方法或詹达方法。
You can look these sorts of things up online.
您可以在网上查找此类内容。
And again, people tend to name things after themselves.
再说一次，人们倾向于用自己的名字来命名事物。
So some of these are proprietary, related to specific programs.
因此，其中一些是专有的，与特定程序相关。
I'm not focusing on those.
我不关注那些。
Others come to be named after the physiologists or the practitioners that initially popularized them.
其他的则以最初推广它们的生理学家或从业者的名字命名。
As is always the case, there's always a naming and renaming and claiming of territory with these things.
与往常一样，总会有对这些东西的命名、重命名和领土主张。
Andrew Huberman:
安德鲁·休伯曼：
For the time being, I'd like to just emphasize that static stretching can be both active, where there's a dedicated effort on the part of the stretcher, you, to put force behind the hold to kind of extend or literally to extend the range of motion.
目前，我想强调的是，静态拉伸可以是主动拉伸，担架者（即您）需要付出专门的努力，在保持后施加力量以进行某种程度的伸展或字面意义上的扩大运动范围。
And then there's also passive static stretching, in which it's more of a relaxation into a further range of motion.
然后还有被动静态拉伸，它更多的是放松到更大的运动范围。
And that can be a subtle distinction.
这可能是一个微妙的区别。
And there are other ways in which we can further distinguish active and passive static stretching.
还有其他方法可以进一步区分主动和被动静态拉伸。
But nonetheless, static stretching involves both those types of elements, active and passive, but is really about eliminating momentum.
但尽管如此，静态拉伸涉及主动和被动这两种类型的元素，但实际上是为了消除动量。
Andrew Huberman:
安德鲁·休伯曼：
And then there's the PNF, the proprioceptive neuromuscular facilitation, and proprioception has several different meanings in the context of neuroscience and physiology.
然后是 PNF，本体感觉神经肌肉促进，本体感觉在神经科学和生理学背景下有几种不同的含义。
To just keep it really simple for today, proprioception involves both a knowledge and understanding of where our limbs are in space and relative to our body, typically relative to the midline.
为了保持今天的简单性，本体感觉涉及到我们的四肢在空间中的位置以及相对于我们身体的位置（通常是相对于中线）的知识和理解。
So the brain is often trying to figure out where are our limbs relative to our midline down the center of our body, and we know where our limbs are based on so-called proprioceptive feedback.
因此，大脑经常试图找出我们的四肢相对于身体中心中线的位置，并且我们根据所谓的本体感觉反馈知道我们的四肢在哪里。
So that's feedback that comes from sensory neurons.
这就是来自感觉神经元的反馈。
Now, you know what sensory neurons, that are essentially monitoring or responding to events within the joints, the connective tissue, and the muscles, and within the deep components of the muscles like the spindle reflex and within the tendons like the GTO, the Golgi tendon organ.
现在，您知道什么是感觉神经元，它们本质上监视或响应关节、结缔组织和肌肉内的事件，以及肌肉深层成分（如纺锤体反射）和肌腱内（如 GTO，高尔基肌腱器官）内的事件。
Andrew Huberman:
安德鲁·休伯曼：
So PNF-type stretching leverages these sorts of mechanisms, these neural circuits by way of, for instance, you would lie on your back.
因此，PNF 型拉伸利用了这些机制、这些神经回路，例如，您可以仰卧。
And if your goal is to increase your hamstring flexibility and the flexibility and range of motion of other related muscle systems, you might put a strap around your ankle and pull that muscle, or I should say, excuse me, that limb towards you.
如果您的目标是增加腿筋的灵活性以及其他相关肌肉系统的灵活性和运动范围，您可以在脚踝上绑一条带子并将该肌肉拉向您，或者我应该说，对不起，将该肢体拉向您。
You're not going to pull the muscle towards you.
你不会将肌肉拉向你。
You're going to pull that limb, your ankle, towards you, try and get it sort of back over your head and then progressively relaxing into that, or maybe even putting some additional force to push the end range of motion and then relaxing it and then actually trying to stretch that same limb or increase the limb range of motion without the strap.
你要把那个肢体，你的脚踝，拉向你自己，尝试让它回到你的头上，然后逐渐放松，或者甚至施加一些额外的力来推动最终的运动范围，然后放松它，然后实际上尝试拉伸同一个肢体或增加没有带子的肢体运动范围。
Andrew Huberman:
安德鲁·休伯曼：
Sometimes these are assisted by other people, so people will even use loads.
有时这些是由其他人协助的，所以人们甚至会使用负载。
Sometimes they'll even use machines.
有时他们甚至会使用机器。
There are a number of different apparati that have been designed for this.
为此设计了许多不同的装置。
Sometimes it'll involve a training partner.
有时它会涉及培训合作伙伴。
There's a huge range of PNF protocols, and those protocols can be done both by oneself, with or without straps, with machines, with actual weights, or with training partners.
PNF 协议的范围很广，这些协议可以由自己完成，有或没有带子，可以使用机器，使用实际重量，也可以与训练伙伴一起完成。
If you're interested in the variation of exercises to, say, target your hamstrings versus your quadriceps, versus your shoulders, versus your chest muscles, et cetera your neck muscles and so on.
如果您对各种练习感兴趣，例如，针对腿筋、股四头肌、肩膀、胸部肌肉，等等颈部肌肉等。
There is an enormous range of information on dynamic, ballistic, static, and PNF stretches for all the various muscle groups.
有大量关于所有不同肌肉群的动态、弹道、静态和 PNF 拉伸的信息。
And I should say there are some excellent books on those topics.
我应该说有一些关于这些主题的优秀书籍。
There are also some excellent videos on YouTube and elsewhere.
YouTube 和其他地方也有一些精彩的视频。
Nowadays, it's pretty easy to find exercises that allow you to target specific muscle groups.
如今，很容易找到可以针对特定肌肉群的锻炼。
Andrew Huberman:
安德鲁·休伯曼：
Again, I encourage you to be safe in how you approach this.
我再次鼓励您在处理此问题时保持安全。
And I would encourage you also to pay attention to the information that soon follows as to what sorts of protocols one would use to apply those exercises.
我还鼓励您关注随后发布的信息，了解人们将使用哪些类型的协议来应用这些练习。
But the number of exercises and the availability of those exercises for targeting different muscle groups with these four different kinds of stretching is both immense and fortunately, thankfully, immediately accessible to all of us, often at zero cost.
但是，通过这四种不同类型的拉伸来针对不同肌肉群进行的练习数量和这些练习的可用性都是巨大的，幸运的是，值得庆幸的是，我们所有人都可以立即进行练习，而且通常成本为零。
Andrew Huberman:
安德鲁·休伯曼：
So specific exercises to target specific muscle groups aside, we've now established that there are four major categories of stretching, or at least those are the four major categories I'm defining today.
因此，除了针对特定肌肉群的特定练习之外，我们现在已经确定了拉伸的四个主要类别，或者至少是我今天定义的四个主要类别。
And we can further divide those categories into which are the ones that are going to be most effective for increasing range of motion in the long term, not just in one individual session.
我们可以进一步将这些类别划分为从长远来看对增加运动范围最有效的类别，而不仅仅是在一次单独的训练中。
Andrew Huberman:
安德鲁·休伯曼：
And there have been a number of studies exploring this.
已经有许多研究对此进行了探索。
I can list out at least four, and we'll put those four as a kind of a cluster under one heading in the show note captions, that arrive at essentially the same answer, which is that for increasing limb range of motion, it does appear that static-type, including PNF, but static-type stretching is going to be more effective than dynamic and ballistic stretching.
我可以列出至少四个，我们将把这四个作为一种簇放在节目注释标题的一个标题下，基本上得到相同的答案，即为了增加肢体的运动范围，静态类型的拉伸，包括 PNF，但静态类型的拉伸将比动态和弹道拉伸更有效。
Andrew Huberman:
安德鲁·休伯曼：
So at least in my mind, this is good news.
所以至少在我看来，这是个好消息。
Why is it good news to me?
为什么这对我来说是个好消息？
Well, while dynamic and ballistic stretching can be immensely useful for improving performance of specific movements, in particular in the context of particular sports like tennis, or in sprinting, or frankly for any sport, they do carry with them a certain amount of risk because of the use of momentum.
嗯，虽然动态拉伸和弹道拉伸对于提高特定运动的表现非常有用，特别是在网球、短跑等特定运动中，或者坦率地说对于任何运动，但由于动量的使用，它们确实带来了一定的风险。
So you don't need to be highly trained in order to perform them.
因此，您无需接受严格的培训即可执行这些操作。
In fact, there is a place, and we will describe, when one would want to apply dynamic or ballistic stretching.
事实上，有一个地方，我们将描述，当人们想要应用动态或弹道拉伸时。
Andrew Huberman:
安德鲁·休伯曼：
I'll just give away for now, I think that most physios out there, and certainly the ones that I spoke to, Dr. Andy Galpin, Dr. Kelly Starrett, and a few others, point to the fact that doing some safe dynamic and ballistic stretching prior to, say, a resistance training session, or maybe even prior to a cardiovascular training session, can be useful both in terms of range of motion effects and in terms of neural activation effects.
我现在就放弃，我认为大多数理疗师，当然还有我采访过的安迪·加尔平博士、凯利·斯塔雷特博士和其他一些人，都指出了这样一个事实：在阻力训练之前，甚至在心血管训练之前，进行一些安全的动态和弹道拉伸，无论是在运动范围效果还是神经激活效果方面都可能很有用。
I don't want to use the words "warm up" because warming up is typically associated with increasing core body temperature, as it should be.
我不想使用“热身”这个词，因为热身通常与增加核心体温相关，这是理所应当的。
But for engaging the neural circuits and becoming familiarized with the neural circuits that you're about to use in other movements, while also increasing the range of motion of the joints involved in those movements so that you can perform them more safely and more confidently.
但是为了参与神经回路并熟悉您将在其他动作中使用的神经回路，同时还增加参与这些动作的关节的运动范围，以便您可以更安全、更自信地执行这些动作。
Andrew Huberman:
安德鲁·休伯曼：
So I'm certainly not saying, I want to repeat.
所以我当然不是说，我想重复一遍。
I'm certainly not saying that dynamic and ballistic stretching are not useful.
我当然不是说动态拉伸和弹道拉伸没有用。
They absolutely are.
他们绝对是。
But in terms of increasing limb range of motion in the long term, of truly becoming more flexible, as opposed to transiently more flexible, static stretching, which includes PNF, appears to be the best route to go.
但从长远来看，要增加肢体的活动范围，要真正变得更加灵活，而不是暂时更加灵活，静态拉伸（包括 PNF）似乎是最佳途径。
Andrew Huberman:
安德鲁·休伯曼：
So if your goal is to increase your limb range of motion for a given muscle group, or perhaps for all muscle groups — although you can imagine that would be pretty tough.
因此，如果您的目标是增加给定肌肉群或所有肌肉群的肢体运动范围 - 尽管您可以想象这将非常困难。
I mean, you're not going to spend time, I could imagine, working on your tongue muscle control or neck muscle control and every muscle control.
我的意思是，我可以想象，你不会花时间来练习舌头肌肉控制或颈部肌肉控制以及每一个肌肉控制。
But most of us want to reduce so-called "tightness," in air quotes, and increase limb range of motion for certain muscle groups.
但我们大多数人都希望减少空气中所谓的“紧绷感”，并增加某些肌肉群的肢体运动范围。
And it appears that the best way to do that is going to be static stretching of some kind, which raises the question of how often to do that static stretching and how long to hold those static stretches.
似乎做到这一点的最佳方法是某种静态拉伸，这就提出了一个问题：多久进行一次静态拉伸以及保持这些静态拉伸多长时间。
Andrew Huberman:
安德鲁·休伯曼：
And we can also ask the question, we should ask the question, where to hold those static stretches.
我们还可以问这个问题，我们应该问这个问题，在哪里进行这些静态伸展。
Is it always a good idea to hold those static stretches at the end or the point of maximal range of motion?
在最后或最大运动范围时保持静态伸展总是一个好主意吗？
We're going to address that now.
我们现在要解决这个问题。
There's some terrific science around this, a slightly older study, but nonetheless, a powerful one because it provided a foundation for a lot of subsequent work which basically served to just confirm the answer they got here.
关于这一点有一些很棒的科学，这是一项稍微古老的研究，但仍然是一项强大的研究，因为它为许多后续工作提供了基础，这些工作基本上只是证实了他们在这里得到的答案。
a study from Bandy et al, and the title of this study is "The effect of time and frequency of static stretching on the flexibility of the hamstring muscles." It's a study involving 93 subjects.
Bandy等人的一项研究，这项研究的标题是“静态拉伸的时间和频率对腿筋肌肉灵活性的影响”。这是一项涉及 93 名受试者的研究。
So 61 men, 32 women, ranging in age from 21 to 39 years — so a pretty broad demographic — who had limited hamstring muscle flexibility, here I'm paraphrasing, and randomly assigned to one of five groups.
61 名男性、32 名女性，年龄从 21 岁到 39 岁不等——这是一个相当广泛的人口统计——他们的腿筋肌肉灵活性有限，我在这里解释一下，并随机分配到五组之一。
So the four stretching groups stretched five days per week for six weeks.
因此，四个拉伸组每周拉伸五天，持续六周。
The fifth group, which served as a control, did not stretch.
第五组作为对照组，没有伸展。
Andrew Huberman:
安德鲁·休伯曼：
The results clearly show that, quote, "The change in flexibility appeared to be dependent on the duration and frequency of stretching." This is great.
结果清楚地表明，“灵活性的变化似乎取决于拉伸的持续时间和频率。”这太棒了。
This tells us that stretching for a given amount of time scales with the amount of limb range of motion improvement that one will see.
这告诉我们，在给定的时间内进行伸展运动，会随着肢体运动范围的改善程度而变化。
Andrew Huberman:
安德鲁·休伯曼：
There were many interesting findings within this study, but the one that I'd like to highlight most is, quote, "The results of this study suggest that a 30-second duration is an effective amount of time to sustain a hamstring muscle stretch in order to increase range of motion.
这项研究中有许多有趣的发现，但我最想强调的一点是，引用：“这项研究的结果表明，30 秒的持续时间是维持腿筋肌肉拉伸以增加运动范围的有效时间。
No increase in flexibility occurred when the duration of stretching was increased from 30 seconds to 60 seconds or when the frequency of stretching was increased from one to three times per day."
当拉伸时间从 30 秒增加到 60 秒或拉伸频率从每天 1 次增加到 3 次时，灵活性并没有增加。”
Andrew Huberman:
安德鲁·休伯曼：
Okay, so now we're starting to lay down some parameters.
好的，现在我们开始设定一些参数。
What this study reveals and what subsequent studies tell us, and we will get into those subsequent studies, is that ideally one would do static stretches that are held for 30 seconds, perhaps more in certain instances, and I'll explain when that can be useful.
这项研究揭示的内容以及后续研究告诉我们的内容以及我们将进行后续研究的内容是，理想情况下，人们应该进行 30 秒的静态拉伸，在某些情况下可能会更长，我将解释这何时有用。
But here, holding those stretches for more than 30 seconds did not turn out to be additionally useful.
但在这里，坚持这些伸展动作超过 30 秒并没有带来额外的作用。
Andrew Huberman:
安德鲁·休伯曼：
So if you're going to stretch your quadricep, for instance, and you're going to hold that stretch in static faction, remember, not using momentum.
因此，例如，如果您要拉伸股四头肌，并且要以静态方式保持该拉伸，请记住，不要使用动量。
And you can use the mental tricks of either trying to push through the pain, which I don't recommend, necessarily.
你可以使用心理技巧来克服痛苦，但我并不推荐这样做。
I think that makes us prone to injury.
我认为这使我们容易受伤。
Or to relax into the stretch, but nonetheless, providing some force, typically with the hand in order to pull your ankle back if you're doing a quadricep stretch.
或者在伸展时放松，但仍然提供一些力量，通常是用手，以便在进行股四头肌伸展时将脚踝向后拉。
Some people might do this on the edge of a sofa.
有些人可能会在沙发边上这样做。
Remember, there are a lot of different exercises and ways to do this that you can explore elsewhere.
请记住，您可以在其他地方探索许多不同的练习和方法。
Andrew Huberman:
安德鲁·休伯曼：
Well, holding that static stretch for 30 seconds appears to be sufficient to stimulate an increase in limb range of motion over time.
嗯，保持静态拉伸 30 秒似乎足以刺激肢体运动范围随着时间的推移而增加。
Again, these are protocols that were used repeatedly over time, and we'll talk about how often to repeat them in order to get maximum effect.
同样，这些是随着时间的推移而重复使用的协议，我们将讨论重复它们的频率以获得最大效果。
But 30-second holds for static stretches is the number that I think we want to focus on and that most of us are going to want to utilize.
但我认为我们要重点关注的是 30 秒的静态拉伸时间，而且我们大多数人都想利用这个数字。
Andrew Huberman:
安德鲁·休伯曼：
So now let's explore how many sets of static stretching one ought to do in order to get a maximum range of motion improvement while not placing us into a system that's going to create injury, nor-
所以现在让我们探讨一下应该做多少组静态拉伸才能获得最大程度的运动改善，同时又不会让我们陷入一个会造成伤害的系统中，也不会-
PART 1 OF 3 ENDS Andrew Huberman:
第 1 部分（共 3 部分）结束 Andrew Huberman：
...
...
into a system that's going to create injury nor a situation where we have to be constantly stretching throughout the day.
进入一个会造成伤害的系统，也不是我们必须全天不断伸展的情况。
Because again, most of us don't have time to do that.
因为我们大多数人都没有时间这样做。
This issue of sets is an important one in the context of cardiovascular exercise.
这一组训练对于心血管训练来说是一个重要的训练组。
We've talked about the data that support the fact that doing at least 150 and ideally as much as 200 minutes per week of zone 2 cardiovascular exercise is very useful for cardiovascular health and for other aspects of health.
我们讨论过的数据支持这样一个事实：每周进行至少 150 分钟、理想情况下最多 200 分钟的 2 区心血管运动对于心血管健康和健康的其他方面非常有用。
Andrew Huberman:
安德鲁·休伯曼：
And, of course, there are other aspects of cardiovascular exercise that can be layered onto and into that that can be useful, like 90-second maximal sprints, et cetera.
当然，心血管锻炼的其他方面也可以叠加起来，比如 90 秒的最大冲刺等等。
Discussed this a lot in the episode with Dr. Andy Galpin and on our episode about endurance.
在与安迪·加尔平博士的剧集以及我们关于耐力的剧集中对此进行了很多讨论。
And we also talked about sets in the context of strength and hypertrophy building, building muscle size and or strength in the episode about that and in particular in the episode with Dr. Andy Galpin.
我们还在这一集中讨论了力量和肥大建设、增强肌肉大小和/或力量的背景下的组数，特别是在与安迪·加尔平博士的那一集中。
And there we could also arrive at some specific parameters, and it's going to vary, of course, between individuals depending on how hard you train, whether or not you take sets to failure, your repetition range, et cetera.
在那里我们还可以得出一些具体的参数，当然，它会因人而异，具体取决于你训练的努力程度、你是否将组数做到力竭、你的重复范围等等。
But in the context of strength and hypertrophy building, we arrived at an approximately six, maybe as many as 10 sets per week per muscle group.
但在力量和肥大建设的背景下，我们达到了每个肌肉群每周大约 6 组，甚至可能多达 10 组。
Some of that work is done as direct work to a given muscle group.
其中一些工作是作为对特定肌肉群的直接工作来完成的。
Some of that work is indirect.
其中一些工作是间接的。
So doing certain pulling exercise, of course, will target the latissimus dorsi muscles, but also the biceps.
因此，进行某些拉力运动当然会针对背阔肌，但也会针对二头肌。
So that doesn't necessarily mean you have to do 10 sets for the biceps and for the lats, sometimes you're getting some indirect work, et cetera.
所以这并不一定意味着你必须做 10 组二头肌和背阔肌，有时你会得到一些间接的训练，等等。
All of that was delineated in the episode with Dr. Andy Galpin, and we arrived at those numbers of sets according to the same criteria that we will apply here.
所有这些都在安迪·加尔平博士的剧集中进行了描述，我们根据此处应用的相同标准得出了这些组数。
Andrew Huberman:
安德鲁·休伯曼：
What is the minimum number of sets both to maintain and to improve a given mode of performance.
维持和提高给定性能模式的最少组数是多少？
Strength and hypertrophy or cardiovascular health, again, to either maintain or improve.
力量和肥大或心血管健康，再次维持或改善。
And we can do the same thing for improving or maintaining range of motion.
我们可以做同样的事情来改善或保持运动范围。
Because as I mentioned earlier, the data point to the fact that if we don't do some dedicated work to improve range of motion over time, we will lose our flexibility and limb range of motion over time, just by virtue of the fact that we're not doing anything to offset that.
因为正如我之前提到的，数据表明，如果我们不做一些专门的工作来随着时间的推移改善运动范围，随着时间的推移，我们将失去灵活性和肢体运动范围，只是因为我们没有采取任何措施来抵消这一点。
So whether or not you want to maintain, reestablish or gain limb range of motion, static stretching of holds of 30 seconds appear to be best.
因此，无论您是否想要维持、重建或增加肢体的运动范围，30 秒的静态拉伸似乎是最好的。
Now the question is how long should you do that, and how many sets should you do that, and how many times a week should you do that?
现在的问题是你应该做多长时间，应该做多少组，以及每周应该做多少次？
Andrew Huberman:
安德鲁·休伯曼：
And to answer those questions, I'm going to turn to what I think is a really spectacular review.
为了回答这些问题，我将转向我认为非常精彩的评论。
This was a review that was published in the year 2018, so it's fairly recent.
这是一篇 2018 年发表的评论，所以它是最近的。
First author Thomas, Owen Thomas; last author Palma — we'll put a link to this in the show note caption.
第一作者托马斯，欧文·托马斯；最后一位作者帕尔马 - 我们将在节目说明标题中放置一个链接。
The title of the paper is "The relation between stretching typology and stretching duration: The effects on range of motion." It's a very straightforward title.
论文的标题是“拉伸类型与拉伸持续时间之间的关系：对运动范围的影响”。这是一个非常简单的标题。
This is a review article that explored a number of different studies, had criteria for whether or not those studies could be evaluated in the context of the questions here, had some quality standards and some other standards that they applied.
这是一篇评论文章，探讨了许多不同的研究，制定了这些研究是否可以在此处问题的背景下进行评估的标准，制定了一些质量标准和他们应用的一些其他标准。
And basically winnowed down a large collection of studies to a remaining 23 articles that were able to be considered "eligible and included in the quantitative synthesis done here." So key points from that quantification and synthesis done in this paper.
基本上，我们筛选了大量研究，只剩下 23 篇文章，这些文章可以被认为“符合条件并包含在此处进行的定量综合中”。本文提出了量化和综合的要点。
Andrew Huberman:
安德鲁·休伯曼：
First of all, and I quote: "all stretching typologies showed range of motion improvements over a long-term period." However, the static protocols showed significant gains with a P value of less than .05, which means a probability that cannot be explained by chance alone "when compared to ballistic or PNF protocols." So again, what we're hearing is that static stretching is the preferred mode for increasing limb range of motion, although here they make the additional point that static stretching might even be superior, not just to ballistic stretching, but also to PNF protocols.
首先，我引用：“所有拉伸类型都显示出长期运动范围的改善。”然而，静态协议显示出显着的增益，P 值小于 0.05，这意味着“与弹道协议或 PNF 协议相比”无法仅用偶然来解释概率。所以，我们再次听到的是，静态拉伸是增加肢体运动范围的首选模式，尽管他们在这里额外指出，静态拉伸甚至可能不仅优于弹道拉伸，而且优于 PNF 方案。
Andrew Huberman:
安德鲁·休伯曼：
Because before, as you may recall, there was a distinction between ballistic and dynamic and static and PNF.
因为之前，您可能还记得，弹道和动态以及静态和 PNF 之间存在区别。
And so here it appears again that static stretching is sort of rising to the top of the list as the optimal approach relative to all other stretching approaches, at least in the context of increasing limb range of motion.
因此，在这里，静态拉伸再次成为相对于所有其他拉伸方法的最佳方法，至少在增加肢体运动范围的情况下是这样。
Andrew Huberman:
安德鲁·休伯曼：
The authors go on to say, "Time spent stretching per week seems fundamental to elicit range of movement improvements when stretches are applied for at least or more than five minutes per week." Okay, this is critical.
作者接着说，“当每周拉伸至少或超过五分钟时，每周花在拉伸上的时间似乎对于引起一系列运动改善至关重要。”好吧，这很关键。
This is not five minutes per stretch.
这不是每次伸展五分钟。
Remember 30 seconds per static stretch, but at least five minutes per week.
记住每次静态拉伸 30 秒，但每周至少 5 分钟。
Whereas the time spent stretching within a single session does not seem to have a significant effects for range of motion gains.
然而，单次拉伸所花费的时间似乎对运动范围增益没有显着影响。
Andrew Huberman:
安德鲁·休伯曼：
If this is getting confusing, I'll make sure that you soon understand exactly what we can export from these conclusions.
如果这让您感到困惑，我将确保您很快就能准确理解我们可以从这些结论中导出什么。
The data indicate that performing stretching at least five days a week, now some of you may already be groaning, for at least five minutes per week.
数据表明，每周至少进行五天的伸展运动，现在你们中的一些人可能已经开始呻吟了，每周至少伸展五分钟。
Okay, so five days per week, that's a lot, but at least five minutes per week — five minutes per week is not that much — using static stretching, may be beneficial to promote range of motion improvements.
好吧，每周五天，这已经很多了，但每周至少五分钟——每周五分钟并不算多——使用静态拉伸，可能有利于促进运动范围的改善。
Andrew Huberman:
安德鲁·休伯曼：
Okay, I've read this study in detail now.
好的，我现在已经详细阅读了这项研究。
They highlight again the reduction in flexibility that occurs from 20 to 49 years of age and so on.
他们再次强调了 20 岁至 49 岁等年龄段发生的灵活性下降。
How acute bouts of short-term stretching up to three weeks can improve stretch tolerance.
长达三周的短期拉伸如何提高拉伸耐受力。
I think that's a key point.
我认为这是一个关键点。
That in the short term, the first three weeks of embarking on a stretching and flexibility program, much of the improvements come from the short-term neural improvements that we talked about before, of inhibiting the spindle reflex and so on.
从短期来看，即开始伸展和灵活性计划的前三周，大部分改善来自我们之前谈到的短期神经改善，抑制纺锤体反射等。
And also a stretch tolerance, a comfort with doing the movements and maybe even a comfort in overriding some of the pain mechanisms.
还有拉伸耐受性、做动作时的舒适感，甚至可能是克服某些疼痛机制的舒适感。
I'll talk a little bit more about that in just a bit.
我稍后会详细讨论这一点。
And the particular utility of yoga, something that I don't often practice, but that after reading this article that I'll mention in a little bit, I'm considering perhaps taking up some form of yoga protocol.
瑜伽的特殊用途是我不经常练习的东西，但在阅读了我稍后会提到的这篇文章后，我正在考虑也许采取某种形式的瑜伽方案。
Andrew Huberman:
安德鲁·休伯曼：
Now I've already highlighted some of the key takeaways from the study, namely that we need to get at least five minutes per week of static stretching per muscle group.
现在我已经强调了该研究的一些关键要点，即我们需要每周对每个肌肉群进行至少五分钟的静态拉伸。
And based on the previous paper that we talked about, we need to divide that five minutes into sets of 30 seconds each.
根据我们之前讨论过的论文，我们需要将这 5 分钟分成每组 30 秒的组。
And as I mentioned earlier, it doesn't seem to be the case that you can do all of that in one day.
正如我之前提到的，您似乎不可能在一天内完成所有这些工作。
Andrew Huberman:
安德鲁·休伯曼：
Unfortunately, it does seem important that the frequency of stretching practice distributed throughout the week is important.
不幸的是，一周内分布的伸展练习频率似乎确实很重要。
So let's talk protocols.
那么我们来谈谈协议吧。
We are now talking about doing static stretching.
我们现在讨论的是静态拉伸。
So holding.
就这样抱着。
So limiting momentum and holding a stretch for 30 seconds per set.
因此，限制动量并每组保持 30 秒的伸展运动。
We're talking about trying to achieve five minutes per week of those static holds, but that we can't do it all in one session because the frequency of sessions distributed throughout the week correlates with the improvements in limb range of motion.
我们正在谈论尝试每周实现五分钟的静态保持，但我们不能在一次训练中完成所有这些，因为整个星期分布的训练频率与肢体运动范围的改善相关。
Andrew Huberman:
安德鲁·休伯曼：
So what this means is that we should probably be doing anywhere from two to four sets of 30-second static hold stretches five days per week or some variant thereof.
因此，这意味着我们可能应该每周五天进行两到四组 30 秒的静态保持伸展运动或其中的一些变体。
And I do say some variant thereof because it turns out that even though there was that earlier study that we talked about that holding a stretch for more than 30 seconds, in that case, 60 seconds, didn't turn out to be additionally beneficial.
我确实提到了其中的一些变体，因为事实证明，尽管我们之前讨论过的一项早期研究表明，保持伸展运动超过 30 秒，在这种情况下是 60 秒，但事实证明并没有额外的好处。
Andrew Huberman:
安德鲁·休伯曼：
It appears that if you do hold those stretches for 60 seconds per static stretching set, for instance, you can get away with stretching fewer days per week overall.
举例来说，如果你在每组静态拉伸中坚持 60 秒，那么你每周的拉伸天数就可以减少。
So in order to make this as clear as possible, because I do realize there are a lot of parameters and you might be asking, "Why didn't you just make me a list of the exact things I should do?" Well, it doesn't work that way because once you understand the mechanisms and once you understand your particular goals, this information is designed for you to be able to construct a stretching program that is tailored to your specific goals.
因此，为了尽可能清楚地说明这一点，因为我确实意识到有很多参数，您可能会问，“为什么不直接为我列出我应该做的确切事情的列表？”嗯，事实并非如此，因为一旦您了解了机制并了解了自己的特定目标，这些信息就是为您设计的，以便您能够构建适合您的特定目标的伸展计划。
Andrew Huberman:
安德鲁·休伯曼：
If I just gave you the stretching program that I'm doing, or I should say that I'm soon to be doing, because I'm soon to be doing one based on the research for this particular episode, well, that wouldn't be beneficial for you.
如果我只是给你我正在做的伸展计划，或者我应该说我很快就会做，因为我很快就会根据这一特定事件的研究做一个伸展计划，那么，这对你没有好处。
Because, for instance, if you have very flexible hamstrings but not very flexible quadriceps or you are somebody who is engaged in sport or not engaged in sport, what you need to do is going to vary somewhat.
因为，例如，如果你的腿筋非常灵活，但股四头肌不太灵活，或者你是从事运动或不从事运动的人，那么你需要做的事情会有所不同。
So what would an effective stretching protocol look like?
那么有效的拉伸方案是什么样的呢？
Andrew Huberman:
安德鲁·休伯曼：
We're all trying to improve limb range of motion for different limbs and different muscle groups, but just by way of example, and it's because the one we've been using, let's talk about hamstrings for the time being.
我们都在努力改善不同肢体和不同肌肉群的肢体运动范围，但仅举个例子，因为我们一直在使用的，我们暂时谈谈腿筋。
This could of course be applied to other muscle groups.
这当然可以应用于其他肌肉群。
Let's say you want to improve hamstring flexibility and limb range of motion about and around the hamstring and involving the hamstring.
假设您想要提高腿筋的灵活性和肢体在腿筋周围的运动范围以及涉及腿筋的运动范围。
You would want to do three sets of static stretching for the hamstring.
您需要对腿筋进行三组静态拉伸。
Andrew Huberman:
安德鲁·休伯曼：
Again, easy to find such exercises on the internet.
同样，在互联网上很容易找到此类练习。
You would do that by holding the stretch for 30 seconds, resting some period of time and doing it again, holding for 30 seconds, resting some period of time and then holding it for 30 seconds.
你可以通过保持拉伸30秒，休息一段时间，然后再做一次，保持30秒，休息一段时间，然后保持30秒来做到这一点。
That would be one training session for the hamstrings.
这将是一次腿筋训练。
I have to imagine that you'd probably want to stretch other muscle groups as well in that same session.
我必须想象您可能还想在同一训练中拉伸其他肌肉群。
Although, at least as far as I could tell, there were no data pointing to the fact that you couldn't do your hamstring stretching one part of the day and your quadricep stretching another part of the day.
不过，至少据我所知，没有数据表明您不能在一天的某个时间段拉伸腿筋，而在一天的另一时间段拉伸股四头肌。
But presumably you're going to want to combine your flexibility training into one single session.
但想必您会希望将灵活性训练合并到一个单独的课程中。
So three sets of 30 seconds each, you get 90 seconds.
所以三组每组 30 秒，你就有 90 秒的时间。
And you would do that ideally five times a week or maybe even more.
理想情况下，您每周应该这样做五次甚至更多。
Because it does seem like frequency distributed throughout the week is an important parameter.
因为看起来一周内分布的频率确实是一个重要参数。
Andrew Huberman:
安德鲁·休伯曼：
Now one thing that we have not highlighted or at least described is how long to rest between stretching sets.
现在我们没有强调或至少描述的一件事是拉伸组之间休息多长时间。
And despite my efforts, I could not find research-backed information that pointed to whether or not 30 seconds of rest for every 30 seconds stretching, or 60 seconds rest for every 30 seconds stretching was ideal.
尽管我付出了努力，但我找不到有研究支持的信息来表明每 30 秒拉伸休息 30 秒或每 30 秒拉伸休息 60 秒是否理想。
I think it's reasonable to assume that doubling the amount of time for the interleaving rest would be appropriate or at least doable.
我认为可以合理地假设将交错休息时间加倍是适当的或至少是可行的。
If anyone out there has knowledge about rest between stretching sets and has some physiology or some biology or some experiential information as to why a given ratio of duration of static stretch to rest in between static stretch sets ought to be used, please put it in the comments on YouTube.
如果有人了解有关拉伸组之间休息的知识，并且有一些生理学或生物学或一些经验信息来解释为什么应该在静态拉伸组之间使用给定的静态拉伸持续时间与休息时间的比率，请将其放在 YouTube 上的评论中。
That'd be a terrific way for us to get that information.
这对我们来说是获取这些信息的好方法。
I'd love to do any follow-up to links that you provide and so on.
我很乐意对您提供的链接等进行任何后续操作。
Andrew Huberman:
安德鲁·休伯曼：
But now we're starting to build into a protocol that is backed by the scientific data.
但现在我们开始建立一个有科学数据支持的协议。
Three sets of 30 seconds of holds done five times or maybe even six times per week.
每周进行三组 30 秒的保持动作五次甚至六次。
One thing that did show up in my exploration of the peer-reviewed research is this notion of warming up for all this.
在我对同行评审研究的探索中确实出现的一件事是为这一切做好热身的概念。
We haven't talked about that yet.
我们还没有讨论过这个。
In general, to avoid injury, it's a good idea to raise your core body temperature a bit before doing these kinds of stretches, even these static stretches, which we can sort of ease into and don't involve ballistic movement by definition.
一般来说，为了避免受伤，最好在进行此类伸展运动之前稍微提高核心体温，甚至是静态伸展运动，我们可以轻松地进行这些伸展运动，并且根据定义不涉及弹道运动。
Andrew Huberman:
安德鲁·休伯曼：
And the basic takeaway that I was able to find was that if we are already warm from running or from weight training or from some other activity, that doing the static stretching practice at the end of that weight training or cardiovascular or other physical session would allow us to go immediately into the stretching session, because we're already warm, so to speak.
我发现的基本要点是，如果我们已经从跑步、重量训练或其他一些活动中感到温暖，那么在重量训练或心血管或其他身体训练结束时进行静态伸展练习将使我们能够立即进入伸展训练，因为可以这么说，我们已经温暖了。
Andrew Huberman:
安德鲁·休伯曼：
Otherwise, raising one's core body temperature by a bit, by doing five to seven, maybe even 10 minutes of easy cardiovascular exercise or calisthenic movements, provided you can do those without getting injured, seems to be an ideal way to warm up the body for stretching.
另外，通过做五到七分钟、甚至十分钟的轻松心血管运动或健美运动（前提是你能在不受伤的情况下完成这些运动）来稍微提高一个人的核心体温，似乎是为伸展运动热身的理想方法。
We should be warm or warm up to stretch, although those warmups don't have to be extremely extensive.
我们应该热身或热身来伸展，尽管这些热身不必非常广泛。
Andrew Huberman:
安德鲁·休伯曼：
And then, just by way of logic, doing the static stretching after resistance training or cardiovascular training seems to be most beneficial.
然后，从逻辑上讲，在阻力训练或心血管训练后进行静态拉伸似乎是最有益的。
In fact, and unfortunately we don't have time to go into this in too much detail today, I was able to find a number of papers that make the argument that static stretching prior to cardiovascular training and maybe even prior to resistance training can limit our performance in running and resistance training.
事实上，不幸的是我们今天没有时间详细讨论这个问题，我找到了很多论文，这些论文提出了这样的论点：心血管训练之前甚至阻力训练之前的静态拉伸会限制我们在跑步和阻力训练中的表现。
I realize that's a controversial area.
我意识到这是一个有争议的领域。
You have those who say, "No, it's immensely beneficial."
有些人会说：“不，这非常有益。”
Andrew Huberman:
安德鲁·休伯曼：
You have those who say, "No, it inhibits performance." And those that say, "No, it's a matter of how exactly you perform that static stretching and which muscle groups and how you're doing this and how much time in between static stretching and performance." But to leave all that aside, doing static stretching after some other form of exercise, and if not after some form of exercise, after a brief warmup to raise your core body temperature definitely seems like the right way to go.
有些人会说：“不，它会抑制性能。”而那些人则说：“不，问题在于你如何精确地进行静态拉伸、哪些肌肉群以及你如何进行此操作以及静态拉伸和执行之间需要多长时间。”但抛开这一切不谈，在其他形式的锻炼之后进行静态伸展运动，如果不是在某种形式的锻炼之后，在短暂的热身后提高核心体温似乎绝对是正确的方法。
Andrew Huberman:
安德鲁·休伯曼：
Now for some of you out there, and I confess for me as well, doing something five days a week seems like a big commitment, even if that commitment is one to only do three sets of 30-second static stretches.
现在，对于你们中的一些人来说，我也承认，每周做五天的事情似乎是一个很大的承诺，即使这个承诺是只做三组 30 秒的静态伸展运动。
I say this because you've got the warmup.
我这么说是因为你已经热身了。
I generally like to bring a kind of focus and dedication to a practice.
我通常喜欢将专注和奉献精神投入到实践中。
And of course, because when doing these kinds of protocols, it's likely that you're not just stretching your hamstring.
当然，因为在进行这些类型的训练时，您可能不只是拉伸腿筋。
Andrew Huberman:
安德鲁·休伯曼：
So it's not just 90 seconds of work with a minute of rest in between, but very likely that we're also doing quadricep stretching, and also doing stretching for the shoulders and stretching for the back and the neck and so on.
所以这不仅仅是 90 秒的工作，中间休息一分钟，而且很可能我们也在做股四头肌的拉伸，还有肩膀的拉伸、背部和颈部的拉伸等等。
And so that entire session is going to take some time, and five days a week is a pretty serious commitment for most, especially for those of us that don't exercise or do athletics for a living, which I don't.
因此，整个训练将需要一些时间，对于大多数人来说，每周五天是一个相当严肃的承诺，特别是对于我们这些不锻炼或以体育为生的人来说，而我不这样做。
Andrew Huberman:
安德鲁·休伯曼：
So there is some evidence from the literature that one can get away with, or I don't even know that we should think about it as getting away with, but that one can do longer-hold static stretches of up to, say, 60 seconds, but do fewer total sessions per week.
因此，文献中有一些证据表明人们可以侥幸逃脱，或者我什至不知道我们是否应该将其视为侥幸逃脱，但是人们可以进行更长时间的静态拉伸，例如长达 60 秒，但每周的总训练次数要少一些。
So rather than three 30-second static holds, doing three 60-second static holds and doing those every other day.
因此，与其进行 3 次 30 秒的静态保持，不如进行 3 次 60 秒的静态保持，并且每隔一天进行一次。
Andrew Huberman:
安德鲁·休伯曼：
And there really hasn't been a systematic exploration of this.
而这方面确实还没有系统的探索。
The article that I was referring to just a few moments ago, this analysis of the 23 articles, was combined into this enormous set of tables and some really quite nice graphs that you're welcome to look at since we're going to provide a link to the study.
我刚才提到的那篇文章对 23 篇文章进行了分析，它被合并成一组巨大的表格和一些非常漂亮的图表，欢迎您查看，因为我们将提供该研究的链接。
There are a couple of key takeaways that I want to mention that are separate from this issue of how long to stretch and how often.
我想提一下几个关键要点，这些要点与拉伸多长时间和多久一次的问题无关。
Andrew Huberman:
安德鲁·休伯曼：
First of all, they describe in their discussion that there were improvements in range of motion, independent of whether or not people did static stretching, active stretching, passive stretching, ballistic stretching, or PNF stretching.
首先，他们在讨论中描述了运动范围的改善，与人们是否进行静态拉伸、主动拉伸、被动拉伸、弹道拉伸或 PNF 拉伸无关。
So all of those forms of stretching will improve limb range of motion.
因此，所有这些形式的拉伸都会改善肢体的运动范围。
This is essential to point out, and I want to emphasize this.
这是必须指出的，我想强调这一点。
Static stretching, however, gave the greatest degree of gains in limb range of motion.
然而，静态拉伸可以最大程度地增加肢体的运动范围。
Andrew Huberman:
安德鲁·休伯曼：
And on average they saw a 20.9% increase, but some of the other increases they observed were also quite substantial.
平均而言，他们看到了 20.9% 的增长，但他们观察到的其他一些增长也相当可观。
So ballistic stretching can also provide some pretty impressive limb range of motion improvements.
因此，弹道拉伸还可以提供一些令人印象深刻的肢体运动范围改善。
However, they tended to be in the range of ...
然而，它们往往在......的范围内。
here they point out 11.65% increase, or in the case of PNF, a 15% increase.
在这里，他们指出增加了 11.65%，或者就 PNF 而言，增加了 15%。
So it appears that the greatest improvements in limb range of motion for your time spent and effort spent is going to be this minimum of five minutes per week to elicit a significant response, with five days being the minimum weekly recommended frequency to achieve significant range of motion improvements.
因此，对于您所花费的时间和精力而言，肢体活动范围的最大改善将是每周至少五分钟，以引起显着的反应，其中五天是每周建议的最小频率，以实现显着的运动范围改善。
Andrew Huberman:
安德鲁·休伯曼：
I confess, this was pretty surprising to me.
我承认，这对我来说非常令人惊讶。
When I compare flexibility training to, say, resistance training for strength and hypertrophy.
当我将灵活性训练与力量和肥大的阻力训练进行比较时。
I've had the experience, and I know that other people have had the experience, and I think Dr. Andy Galpin would probably agree that provided one trains hard enough and appropriately, that you don't need to train resistance training five days a week in order to get significant improvements in strength and hypertrophy.
我有过这样的经历，我知道其他人也有过这样的经历，我想安迪·加尔平博士可能会同意，只要训练足够努力、适当，你不需要每周训练五天的阻力训练来获得力量和肌肥大的显着改善。
Andrew Huberman:
安德鲁·休伯曼：
Some people might need to, but you can get a lot of positive results in those variables with less frequent training.
有些人可能需要这样做，但通过不太频繁的训练，您可以在这些变量中获得很多积极的结果。
Certainly with three or four days a week of training.
当然每周训练三到四天。
And for cardiovascular training, I'm not aware of anyone having tested whether or not one very long run each week can actually increase cardiovascular fitness and you're not doing anything else, although I have to imagine you'd probably see some improvement compared to not doing anything.
对于心血管训练，我不知道有人测试过每周一次很长的跑步是否真的可以提高心血管健康，而你不做任何其他事情，尽管我不得不想象，与不做任何事情相比，你可能会看到一些改善。
Andrew Huberman:
安德鲁·休伯曼：
But most people are doing repeated training sessions of cardiovascular strength training.
但大多数人都在进行心血管力量训练的重复训练。
Not a lot of people are doing five days a week of strength training, at least that I'm aware of.
至少据我所知，每周进行五天力量训练的人并不多。
Some people are, but most people I think are not.
有些人是，但我认为大多数人不是。
And some people are doing five or more days a week of cardiovascular training.
有些人每周进行五天或更长时间的心血管训练。
I'm guessing that most people are not doing five days a week of dedicated static stretch range of motion directed training.
我猜大多数人并没有每周进行五天专门的静态伸展运动范围定向训练。
But it does appear that frequency about the week, getting those repeated sessions, even if they are short for an individual muscle group, turns out to be important.
但事实证明，每周的频率、重复进行这些训练，即使对于单个肌肉群来说是短暂的，也是很重要的。
Andrew Huberman:
安德鲁·休伯曼：
And so that points to perhaps the reason why so few people are doing dedicated range of motion work.
因此，这也许就是为什么很少有人从事专门的运动范围训练的原因。
But it also reminds me that all of the studies that were described, at least in this review, and some of the other ones that were not, really show impressive changes in limb range of motion.
但这也提醒我，至少在这篇综述中描述的所有研究，以及其他一些没有描述的研究，确实显示了肢体运动范围的令人印象深刻的变化。
I mean 20-plus percent or even 15% with PNF, I mean, these are big changes that are going to benefit us.
我的意思是 PNF 占 20% 以上甚至 15%，我的意思是，这些都是将使我们受益的重大变化。
They're going to offset the age-related losses in flexibility for sure, if one is dedicated about these practices.
如果一个人致力于这些实践，他们肯定会抵消与年龄相关的灵活性损失。
Andrew Huberman:
安德鲁·休伯曼：
And in many cases they're going to increase limb range of motion in ways that are going to allow us better performance in certain physical endeavors, certainly better balance, or we haven't really talked about balance and stability, but range of motion can impair balance and stability in some extreme circumstances.
在许多情况下，它们会增加肢体的运动范围，使我们在某些身体活动中表现更好，当然还有更好的平衡性，或者我们还没有真正谈论平衡和稳定性，但在某些极端情况下，运动范围可能会损害平衡和稳定性。
But by and large limb range of motion, lack of tightness, improved posture, improved physical performance, and things of that sort is something that I think we can all benefit from and that are key features of longevity.
但总的来说，肢体活动范围大、不紧绷、改善姿势、改善身体表现等，我认为我们都可以从中受益，也是长寿的关键特征。
Andrew Huberman:
安德鲁·休伯曼：
We don't often think of them because we so prioritize cardiovascular health and the relationship between the heart and brain health and resistance training and musculoskeletal hypertrophy or strength, et cetera.
我们不经常想到它们，因为我们非常重视心血管健康以及心脏和大脑健康以及阻力训练和肌肉骨骼肥大或力量等之间的关系。
But as I delved into this literature, it really highlighted for me the extent to which having really good limb range of motion, at least maintaining limb range of motion as we age from year to year, and maybe even improving limb range of motion, can be immensely beneficial for reducing pain, for again, improving posture, improving our ability to perform, to walk, et cetera.
但当我深入研究这些文献时，它确实向我强调了拥有良好的肢体运动范围，至少随着年龄的增长而保持肢体运动范围，甚至可能改善肢体运动范围，对于减轻疼痛、改善姿势、提高我们的表现、行走等能力非常有益。
Andrew Huberman:
安德鲁·休伯曼：
And indeed, there's a whole literature that relates our limb range of motion to things like pain management of things related to headache and so on and so forth.
事实上，有大量文献将我们的肢体运动范围与头痛相关的疼痛管理等联系起来。
So limb range of motion is not just about becoming a contortionist or being able to complete the yoga class.
因此，肢体活动范围不仅仅是成为一名柔术演员或能够完成瑜伽课程。
It really is about maintaining the integrity and the health of the neuromuscular system, the connective tissue, and the neuromuscular connective network, because those are indeed working as an ecosystem and a network.
这实际上是为了维持神经肌肉系统、结缔组织和神经肌肉连接网络的完整性和健康，因为它们确实作为一个生态系统和网络发挥作用。
Andrew Huberman:
安德鲁·休伯曼：
I'd like to just briefly touch on PNF stretching for a moment.
我想简单谈谈 PNF 拉伸。
Again, this is a vast landscape, with many parameters and different practitioners, a lot of competing opinions out there, to put it lightly.
再说一次，这是一个广阔的领域，有很多参数和不同的从业者，轻描淡写地说，有很多相互竞争的观点。
Nonetheless, I do want to emphasize that the PNF training leverages those spindle mechanisms and GTO mechanisms that we talked about earlier.
尽管如此，我确实想强调，PNF 训练利用了我们之前讨论过的主轴机制和 GTO 机制。
Andrew Huberman:
安德鲁·休伯曼：
But I realized that in describing the quadricep contraction, hamstring stretch little mini experiment that hopefully you did, that I didn't really highlight the role of the GTOs, Golgi tendon organs, that much.
但我意识到，在描述股四头肌收缩、腘绳肌拉伸的小实验（希望你能做到）时，我并没有真正强调 GTO、高尔基肌腱器官的作用。
And I just would like to just briefly do that for a moment.
我只想简单地做一下。
The GTOs have multiple functions.
GTO 具有多种功能。
In fact, I think even though GTOs are in every medical textbook, every physiology textbook, every first-year neuroscientist learns about them when learning about the neuromuscular junctions and the mechanisms of interoception, et cetera they're likely to have other functions as well.
事实上，我认为即使 GTO 存在于每一本医学教科书、每一本生理学教科书中，每个一年级神经科学家在学习神经肌肉接头和内感受机制等时都会了解它们，但它们也可能具有其他功能。
Andrew Huberman:
安德鲁·休伯曼：
And one of the reasons why PNF stretching does work, whether or not you're doing that by using a strap to pull back a limb or whether or not you're actively contracting your quadriceps to then release and emphasize stretch range of motion for your hamstrings and related muscle groups, is that activation of those GTOs, meaning putting loads and tension into that system, can inhibit the spindles in the opposite antagonistic muscle groups.
PNF 拉伸确实有效的原因之一，无论您是否使用带子拉回肢体，或者是否主动收缩股四头肌，然后释放并强调腘绳肌和相关肌肉群的运动范围，激活这些 GTO（意味着向该系统施加负荷和张力）可以抑制相反拮抗肌群中的纺锤体。
Andrew Huberman:
安德鲁·休伯曼：
So one of the reasons why flexing, or I should say contracting your quadriceps really intensely for some period of time, allows your hamstrings to subsequently experience greater range of motion, and again, it's not just the hamstrings, but the related connective tissue and neural circuits et cetera is because, yes, it's relaxing the hamstrings and the spindle.
因此，弯曲，或者我应该说在一段时间内真正强烈地收缩你的股四头肌的原因之一，可以让你的腿筋随后经历更大的运动范围，而且，这不仅仅是腿筋，而是相关的结缔组织和神经回路等，是因为，是的，它放松了腿筋和纺锤体。
But there's also a direct relationship between activation of the GTOs in the quadricep and release of the spindles in the hamstring and related muscles.
但股四头肌 GTO 的激活与腿筋和相关肌肉中纺锤体的释放之间也存在直接关系。
Andrew Huberman:
安德鲁·休伯曼：
This has a name, it's called autogenic inhibition.
这有一个名字，叫做自生抑制。
It's a fancy name for contraction of one muscle group, providing a relaxation of the other muscle group that's antagonistic to it.
这是一个奇特的名字，指的是一个肌肉群的收缩，使与其对抗的另一肌肉群放松。
And it relates back to this idea of interleaving sets in the gym.
这与健身房中交错设置的想法有关。
So if you think back to that example, now it should make sense as to why, for instance, if you do let's say a set of bench presses or shoulder presses, and let's say you get 10 repetitions and you fail on the 11th, that muscle is very, very fatigued.
所以，如果你回想一下那个例子，现在应该可以理解为什么，例如，如果你做了一组卧推或肩部推举，假设你重复了 10 次，但在第 11 次失败了，那块肌肉就会非常非常疲劳。
If you were to rest some period of time and then go back and do another set, well, during the rest, that muscle group has been relaxing.
如果你要休息一段时间，然后再回去做另一组，那么，在休息期间，肌肉群就会放松。
It's obviously not contracting the same way it was during the resistance set, but by going and doing a pulling exercise that involves the antagonistic muscle group — so strongly contracting the back muscles through a pull, like pull-down or a chin-up or a row-type exercise — you're activating or near activating the GTO system in those pulling muscles in a way that provides autogenic inhibition for the pushing muscles.
显然，它的收缩方式与阻力组期间的收缩方式不同，但是通过进行涉及拮抗肌群的拉动练习（通过拉动使背部肌肉强烈收缩，例如下拉或引体向上或划船式练习），您正在激活或接近激活那些拉动肌肉中的 GTO 系统，从而为推动肌肉提供自体抑制。
Andrew Huberman:
安德鲁·休伯曼：
Now again, the physios out there are probably either screaming or banging their heads against whatever sound system this happens to be arriving through to them saying, "Wait, but in many cases, the GTOs aren't activated enough to provide that autogenic inhibition." That's true, but even the subthreshold activation of those intraspinal circuits, so the place where the GTO circuit and the spindle circuit interact, can provide an additional replenishment of, say, the pushing muscles while you're activating those pulling muscles.
现在，理疗师可能会再次尖叫或用头撞击任何声音系统，这些声音恰好通过他们到达，并说：“等等，但在许多情况下，GTO 的激活程度不足以提供自生抑制。”确实如此，但即使是这些椎管内回路的阈下激活，也就是 GTO 回路和纺锤体回路相互作用的地方，也可以在激活那些拉动肌肉时提供额外的补充，例如，推动肌肉。
Andrew Huberman:
安德鲁·休伯曼：
And this is at least one, not the only, but at least one mechanism by which interleaving push and pull, push and pull for both strength and hypertrophy training, but also for range of motion stretching-type training can allow you to achieve better results in a shorter period of time.
这至少是一种机制，不是唯一的，但至少是一种机制，通过这种机制，交替进行推拉、推拉和力量训练，以及伸展运动范围的训练，可以让您在更短的时间内取得更好的效果。
And I raise this because I want to keep in mind the efficiency of any training program.
我提出这个问题是因为我想牢记任何培训计划的效率。
We just a moment ago established that doing, for example, three sets of 30-second static holds can be very useful for the hamstrings with, let's just say for sake of simplicity and practicality, a minute's rest in between.
刚才我们发现，做三组 30 秒的静态保持对腿筋非常有用，为了简单和实用，中间休息一分钟。
Andrew Huberman:
安德鲁·休伯曼：
But during that minute's rest, you can stretch the opposite antagonistic muscle group, such as the quadriceps, or if you want to use PNF training, you could do loading of the quadriceps in between.
但在那一分钟的休息期间，您可以拉伸相反的拮抗肌群，例如股四头肌，或者如果您想使用 PNF 训练，您可以在中间对股四头肌进行负荷。
So there are a number of different ways in which you can start to interleave static stretching with PNF stretching, you can start to interleave even PNF-type protocols with resistance training, although that gets a bit more complicated.
因此，您可以通过多种不同的方式开始将静态拉伸与 PNF 拉伸交织在一起，甚至可以开始将 PNF 类型的方案与阻力训练交织在一起，尽管这会变得更复杂一些。
You can really start to construct and build protocols that are ideal for you.
您可以真正开始构建和构建最适合您的协议。
Andrew Huberman:
安德鲁·休伯曼：
What we will do is for an upcoming neural network newsletter — so for those of you that aren't familiar, the Huberman Lab podcast has a so-called Neural Network Newsletter.
我们要做的是即将发布的神经网络通讯——对于那些不熟悉的人来说，胡伯曼实验室播客有一个所谓的神经网络通讯。
These are monthly newsletters where we put distilled points from the podcast and oftentimes protocols in a downloadable PDF form.
这些是每月的时事通讯，我们将播客和协议中的要点以可下载的 PDF 形式放在其中。
You can access it by giving us your email.
您可以通过向我们提供您的电子邮件来访问它。
We don't share your email with anybody.
我们不会与任何人分享您的电子邮件。
Andrew Huberman:
安德鲁·休伯曼：
If you want to see examples of these, you can go to hubermanlab.com and go to the menu and see "newsletter." You don't have to sign up for anything to see examples of what these are like.
如果您想查看这些示例，可以访问 hubermanlab.com 并进入菜单并查看“新闻通讯”。您无需注册任何内容即可查看这些示例。
I'll provide a couple of different protocols, one that is pure static stretching, one that involves PNF-type stretching.
我将提供几种不同的协议，一种是纯静态拉伸，一种涉及 PNF 型拉伸。
And I'll also put down a protocol that involves the antagonistic interleaved muscle training of the sort that I've been describing a few times throughout this episode.
我还将制定一个协议，其中涉及对抗性交错肌肉训练，就像我在本集中多次描述的那样。
And then you can try and apply those either separately or maybe combine them in some way that's useful for your goals.
然后您可以尝试单独应用它们，或者以某种对您的目标有用的方式将它们组合起来。
There are a couple of key elements that are essential for building a safe and effective range of motion increasing program that arrive to us both through the peer-reviewed research, and admittedly from people that have been involved in teaching and training range of motion for a very long period of time.
对于建立一个安全有效的增加运动范围的计划来说，有几个关键要素是必不可少的，这些要素是通过同行评审的研究得出的，而且不可否认的是，来自长期从事运动范围教学和训练的人们。
Andrew Huberman:
安德鲁·休伯曼：
Some of you may be familiar with the so-called Anderson method.
你们中的一些人可能熟悉所谓的安德森方法。
It's been around for a long time.
它已经存在很长时间了。
I actually have never met Anderson.
事实上我从未见过安德森。
I should know this.
我应该知道这一点。
I don't even know if he's still alive.
我什至不知道他是否还活着。
I hope he's still alive.
我希望他还活着。
But in any event, there are a lot of different features to the Anderson and other protocols.
但无论如何，安德森协议和其他协议有很多不同的特征。
But one of the aspects of the Anderson protocol that I think is highly relevant, in fact I know is relevant to the peer-reviewed research that we're going to talk about in a few moments, is this notion of pushing through pain and how active or how passive to be about static stretching.
但我认为安德森协议的一个方面是高度相关的，事实上我知道与我们稍后要讨论的同行评审研究相关，就是克服疼痛的概念以及静态拉伸的主动或被动程度。
Andrew Huberman:
安德鲁·休伯曼：
Now, this is somewhat subjective.
现在，这有点主观。
If you think about getting into a stretch — again, we'll just use the hamstrings for example.
如果你想进行伸展运动——我们再次以腿筋为例。
So you're either reaching for your toes while seated, or maybe you're using a strap and you're raising your foot overhead while lying down.
因此，您要么坐着时伸手够脚趾，要么躺着时使用带子将脚举过头顶。
Or maybe you're doing a toe touch-type exercise.
或者您可能正在做触碰脚趾的练习。
How far should you reach?
你应该达到多远？
Where is the end range of motion?
运动的末端范围在哪里？
Should you bounce?
你应该弹跳吗？
Should you not bounce?
不应该弹跳吗？
We're going to talk a little bit more about that in a moment.
我们稍后将详细讨论这一点。
But Anderson has an interesting idea and principle which has thread through a lot of his teachings, that I think are very much in keeping with the study that I'm about to describe next, where he emphasizes to, yes, to stretch to the end of the range of motion, but not to focus so much on where that range of motion happens to be that day.
但安德森有一个有趣的想法和原则，贯穿了他的许多教导，我认为这与我接下来要描述的研究非常一致，他强调，是的，伸展到运动范围的末端，但不要过多关注当天运动范围发生的位置。
Andrew Huberman:
安德鲁·休伯曼：
So for instance, not thinking, "Oh, I can always touch my toes," for instance, and therefore that's the starting place for my flexibility training today.
例如，不要想“哦，我总是可以触摸我的脚趾”，因此这就是我今天灵活性训练的起点。
But rather to take the entirety of your system into account each day and understand that, okay, provided you're warmed up appropriately, that you're now going to stretch your hamstrings, for instance, and you're going to reach down for your toes, but that your range of motion might be adjusted that day by way of tension and stress.
相反，每天都要考虑到你的整个系统，并了解，好吧，如果你进行了适当的热身，你现在要伸展你的腿筋，例如，你要伸手去够脚趾，但你的运动范围可能会在当天通过紧张和压力进行调整。
Or by way of ambient temperature in the room.
或者通过房间内的环境温度。
And to basically define the end range of motion as the place where you can feel the stretch in the relevant muscle groups.
基本上将运动的最终范围定义为您可以感觉到相关肌肉群拉伸的地方。
I think this is important because unlike resistance training or cardiovascular training, where we can measure distance traveled over time in the case of cardiovascular training or how much weight is on the bar and count repetitions, et cetera, with range of motion training, of course, range of motion is the feature that we're interested in.
我认为这很重要，因为与阻力训练或心血管训练不同，在心血管训练的情况下，我们可以测量随时间推移的距离，或者杠上有多少重量并计算重复次数等，而对于运动范围训练，当然，运动范围是我们感兴趣的特征。
But there is likely to be a lot of variation from day to day based on a number of different internal and external factors.
但由于许多不同的内部和外部因素，每天可能会有很多变化。
And so the Anderson method is really about getting into static and other forms of stretching.
因此，安德森方法实际上是关于静态和其他形式的拉伸。
I think today we've mainly been focusing on static stretching and holding the end range of motion, but really paying attention to the feel of the stretch and the muscles involved.
我认为今天我们主要关注静态拉伸和保持运动的最终范围，但真正关注拉伸的感觉和所涉及的肌肉。
And there are parallels in resistance and cardiovascular training too, I realize.
我意识到，阻力训练和心血管训练也有相似之处。
Andrew Huberman:
安德鲁·休伯曼：
In the case of trying to build hypertrophy, or I should say improve hypertrophy, muscle size, oftentimes the best advice that one can give is to don't try to lift weights, but rather to challenge muscles.
在尝试增加肌肉肥大的情况下，或者我应该说改善肥大、肌肉大小时，通常可以给出的最佳建议是不要尝试举重，而是挑战肌肉。
Now, of course, you need to provide adequate loads in order to get hypertrophy, but when you're training purely for strength, it's about moving weights.
当然，现在你需要提供足够的负荷才能获得肥大，但当你纯粹为了力量而训练时，那就是移动重量。
Andrew Huberman:
安德鲁·休伯曼：
When you're training purely for hypertrophy or mainly for hypertrophy, it's really about challenging muscles using weights or other forms of resistance.
当你纯粹为了增肌或主要为了增肌而训练时，实际上是使用重量或其他形式的阻力来挑战肌肉。
And similarly, and in keeping with this Anderson method, when trying to build limb range of motion, doing static stretching at a place where it's difficult, but that you can experience the stretch of the muscle cognitively, consciously being able to focus on the muscles and their stretch is at least as useful as is evaluating the current range of motion you're able to achieve.
同样，根据安德森方法，当尝试建立肢体运动范围时，在困难的地方进行静态拉伸，但您可以认知地体验肌肉的拉伸，有意识地能够专注于肌肉及其拉伸，至少与评估您当前能够达到的运动范围一样有用。
Andrew Huberman:
安德鲁·休伯曼：
So what does this mean?
那么这意味着什么呢？
This means feel the muscles as you stretch them.
这意味着在伸展肌肉时感受肌肉。
Don't just go through the motions.
不要只是走过场。
And this means don't get so attached to being able to always achieve, for instance, a stretch of a given distance within a given session.
这意味着不要太执着于能够始终实现，例如，在给定的训练中跑出给定的距离。
You might actually find that by just finding the place where you can't get much further and holding the static stretch there, that on the second and third set that you happen to be doing that day, that your range of motion will be increased considerably.
实际上，您可能会发现，只要找到您无法进一步移动的地方并在那里保持静态伸展，在您当天恰好要做的第二组和第三组中，您的运动范围就会大大增加。
Maybe not, but very likely, yes, you will.
也许不会，但很可能，是的，你会的。
And of course, evaluating range of motion over time is the key parameter because that's the goal of all this type of work.
当然，随着时间的推移评估运动范围是关键参数，因为这是所有此类工作的目标。
Andrew Huberman:
安德鲁·休伯曼：
Now, along these lines, there is this variable that we've mentioned a few times of passive versus active stretching.
现在，沿着这些思路，我们已经多次提到了被动拉伸与主动拉伸的这个变量。
And there's this even more nebulous variable, this even more kind of subjective thing of how much effort to put into it.
还有一个更加模糊的变量，更加主观的事情，即投入多少努力。
Should you push into the stretch?
你应该继续伸展吗？
Would you even want to bounce a tiny bit?
你甚至想弹跳一点吗？
Would you want to reach into that end point and try and extend it within a given set and session?
您是否想达到该终点并尝试在给定的组和会话中扩展它？
Andrew Huberman:
安德鲁·休伯曼：
And for that reason, I was excited to find this paper entitled "A comparison of two stretching modalities on lower-limb range of motion measurements in recreational dancers." Happens to be done in recreational dancers.
出于这个原因，我很高兴找到这篇题为“休闲舞者下肢运动测量的两种拉伸方式的比较”的论文。恰好是在休闲舞者中完成的。
It's a six-week intervention program that compared low-intensity stretching, which they call microstretching.
这是一个为期六周的干预计划，比较低强度拉伸，他们称之为微拉伸。
They used a capital M.
他们使用了大写的M。
So I don't know if that means that it's proprietary, although I didn't see evidence of a conflict of interest.
所以我不知道这是否意味着它是专有的，尽管我没有看到利益冲突的证据。
But they call it microstretching.
但他们称之为微拉伸。
Andrew Huberman:
安德鲁·休伯曼：
But to be very clear, microstretching in the case of this manuscript is low-intensity stretching.
但要非常明确的是，本手稿中的微拉伸是低强度拉伸。
And they compared that with moderate-intensity, static stretching on active and passive ranges of motion.
他们将其与主动和被动运动范围内的中等强度静态拉伸进行了比较。
Okay, so there are a lot of different variables are here, but I'll just highlight a few of the things that are really most relevant to us, and I'll give you the takeaway at the outset and then return to it at the end so that if I lose any of your attention in the next couple of minutes, at least you have...
好吧，这里有很多不同的变量，但我只会强调一些与我们最相关的事情，我会在一开始就给你要点，然后在最后再回到它，这样，如果我在接下来的几分钟内失去了你的注意力，至少你已经......
PART 2 OF 3 ENDS Andrew Huberman:
第 2 部分（共 3 部分）结束 Andrew Huberman：
If I lose any of your attention in the next couple of minutes, at least you have that key takeaway.
如果我在接下来的几分钟内失去了你的注意力，至少你已经明白了这一点。
Basically what they found was that a six-week training program using very low-intensity stretching had a greater positive effect on lower limb range of motion than did moderate-intensity static stretching.
基本上，他们发现，使用极低强度拉伸的六周训练计划比中等强度静态拉伸对下肢运动范围具有更大的积极影响。
I find that incredibly interesting, so very low-intensity, and we'll define what that means in a moment.
我发现这非常有趣，强度非常低，我们稍后会定义这意味着什么。
Here I'm quoting them: "The most interesting aspect of the study was the greater increase in active range of motion compared to passive range of motion by the microstretching group." So this relates to what we were just talking about a few moments ago as it relates to the Anderson method, which is that very low-intensity stretching, meaning effort that feels not painful and in fact might even feel easy, or at least not straining to exceed a given range of motion, turns out to not just be as effective but more effective than moderate-intensity stretching.
我在这里引用他们的话：“这项研究最有趣的方面是，与微拉伸组的被动运动范围相比，主动运动范围有更大的增加。”因此，这与我们刚才谈论的内容有关，因为它与安德森方法有关，即非常低强度的拉伸，意味着感觉不痛苦，实际上甚至可能感觉轻松的努力，或者至少不会用力超过给定的运动范围，事实证明，它不仅与中等强度的拉伸一样有效，而且更有效。
Andrew Huberman:
安德鲁·休伯曼：
So what is low-intensity static stretching?
那么什么是低强度静态拉伸呢？
Well, they define this as the stretches were completed at an intensity of 30-40%, where 100% equals the point of pain.
他们将其定义为以 30-40% 的强度完成伸展运动，其中 100% 等于疼痛点。
So 30-40% in these individuals, and again I'm paraphrasing, induced a relaxed state within the individual and the specific muscle.
因此，我再次解释一下，这些人中的 30-40% 诱导了个人和特定肌肉的放松状态。
And here they were holding these static stretches, I should mention, for one minute, not 30 seconds.
我应该提到的是，他们在这里进行静态拉伸一分钟，而不是 30 秒。
Now the control group was doing the exact same overall protocol.
现在对照组正在执行完全相同的总体方案。
So daily stretching for six weeks, the same exercises, holding each set for 60 seconds, but we're using an intensity of stretch of 80%, where again, a hundred represents the point of pain, the point where the person would want to stop stretching.
因此，每天进行六周的伸展运动，同样的练习，每组保持 60 秒，但我们使用 80% 的伸展强度，其中 100 代表疼痛点，即人们想要停止伸展的点。
I find these data incredibly interesting for, I think, what ought to be obvious reasons.
我认为这些数据非常有趣，原因应该是显而易见的。
If you're going to embark on a flexibility and stretching training program, you don't need to push to the point of pain.
如果您打算开始柔韧性和伸展训练计划，则无需进行到疼痛的程度。
Andrew Huberman:
安德鲁·休伯曼：
In fact, it seems that even just approaching the point of pain is going to be less effective than operating at this 30 to 40% of intensity prior to reaching that pain threshold, the pain threshold being 100%.
事实上，似乎即使只是接近疼痛点，也比在达到疼痛阈值之前以 30% 到 40% 的强度进行操作有效，疼痛阈值为 100%。
Now of course, this is pretty subjective, but I think all of us should be able to register within ourselves as to whether a given range of motion or extending a given range of motion brings us to that threshold of pain or near pain.
当然，这是相当主观的，但我认为我们所有人都应该能够在自己的内心深处知道给定的运动范围或扩展给定的运动范围是否会让我们达到疼痛或接近疼痛的阈值。
And according to this study at least, operating or performing stretching at an intensity that's quite low, that's very relaxing, turns out to be more beneficial in increasing range of motion than is doing exercises aimed at increasing range of motion at a higher intensity.
至少根据这项研究，事实证明，以相当低的强度进行或进行伸展运动，非常放松，比以较高强度进行旨在增加运动范围的练习更有利于增加运动范围。
Okay, so lower-intensity stretching, I should say lower-intensity static stretching, appears to be the most beneficial way to approach stretching.
好吧，低强度拉伸，我应该说低强度静态拉伸，似乎是最有益的拉伸方法。
And I think that's a relief probably to many of us, because it also suggests that the injury risk is going to be lower than if one were pushing into the pain zone, so to speak.
我认为这对我们许多人来说可能是一种解脱，因为这也表明受伤的风险会低于进入疼痛区的风险，可以这么说。
Andrew Huberman:
安德鲁·休伯曼：
The authors offer a number of different explanations as to why this approach, this microstretching approach might be more effective.
作者提供了许多不同的解释来解释为什么这种方法，这种微拉伸方法可能更有效。
Here, I'm paraphrasing from their discussion, where they mention that it could be hypothesized that they had improved reciprocal inhibition within the hamstring muscle group.
在这里，我转述他们的讨论，他们提到可以假设他们改善了腿筋肌肉群内的相互抑制。
So this gets right back to the sorts of neural mechanisms that we talked about before, that somehow by doing this low-intensity stretching that they were able to access some of those spindle and GTO-type mechanisms that we were referring to earlier and the inhibition of hamstring and quadricep stretches.
因此，这又回到了我们之前讨论过的神经机制，通过某种方式进行低强度拉伸，他们能够访问我们之前提到的一些纺锤体和 GTO 型机制，以及对腿筋和股四头肌拉伸的抑制。
They also offer a number of different ideas about how this could shift the activation of the so-called sympathetic, remember the kind of stress division of our nervous system, and to reduce that relative to activation of the parasympathetic arm of the nervous system.
他们还提供了许多不同的想法，关于如何改变所谓的交感神经的激活，记住我们的神经系统的压力分配类型，并相对于神经系统的副交感神经臂的激活来减少这种压力分配。
Andrew Huberman:
安德鲁·休伯曼：
I confess they have a couple of arguments around sympathetic/parasympathetic that are somewhat convoluted.
我承认他们关于交感神经/副交感神经的一些争论有些令人费解。
Just in fairness to the neuroscience on those systems, I wouldn't suggest putting too much weight on their arguments about sympathetic and parasympathetic.
为了公平对待这些系统的神经科学，我不建议过分重视他们关于交感神经和副交感神经的争论。
To my mind, they didn't really hold much water.
在我看来，它们并没有真正容纳多少水。
But here I'm not trying to be disparaging of the overall work, which I think is really quite sound, which is that low-intensity so-called micro-stretching, is going to be the most effective way to increase limb range of movement over time.
但在这里我并不是想贬低整体工作，我认为这确实很合理，即低强度所谓的微拉伸，将是随着时间的推移增加肢体运动范围的最有效方法。
Andrew Huberman:
安德鲁·休伯曼：
I want to just briefly return to this idea of whether or not to do ballistic or static stretching before some sort of skill training or weight training or any kind of sport or even cardiovascular exercise, like running.
我想简单地回到这个想法，即在某种技能训练或重量训练或任何类型的运动甚至心血管运动（如跑步）之前是否进行弹道或静态拉伸。
Again, the data are really split out.
再次强调，数据确实是分开的。
There are even folks who suggest that doing any kind of stretching prior to running is going to lower running efficiency.
甚至有人认为，在跑步前进行任何形式的拉伸都会降低跑步效率。
It's going to require essentially more work and more oxygen uptake at a given speed for a variety of reasons.
由于多种原因，在给定的速度下，它实际上需要更多的工作和更多的摄氧量。
And runners in that community argue about this endlessly.
该社区的跑步者对此争论不休。
There are papers in both sides and both directions.
两面、两个方向都有纸。
I'm sure I'll hear about some of this in the comments.
我确信我会在评论中听到其中的一些内容。
I'm not really going to take a stance on this as a consequence, because the data are all over the place.
因此，我并不打算对此采取立场，因为数据无处不在。
However, I think there's a general logic that we can apply, and here I'm borrowing from some conversations and some information put out there by Dr. Andy Galpin, who I think is, of course, both an expert and thinks about these things in a really sound and flexible way, no pun intended.
然而，我认为有一个我们可以应用的一般逻辑，在这里我借用了安迪·加尔平博士提出的一些对话和一些信息，我认为他当然是一位专家，并且以一种非常合理和灵活的方式思考这些事情，没有双关语的意思。
Andrew Huberman:
安德鲁·休伯曼：
There are instances, for example, where an individual might want to do some static stretching to increase limb range of motion prior to doing weight training, even if it's going to inhibit that person's ability to lift as much weight.
例如，在某些情况下，一个人可能想在进行重量训练之前进行一些静态拉伸以增加肢体的运动范围，即使这会抑制该人举起同样重量的能力。
Why would you want to do that?
你为什么要这么做？
Well, for instance, if somebody has a tightness or a limitation in their neuromuscular connective tissue system someplace in their body and system that prevents them from using proper form, that they can overcome by doing some static stretching, well, that would be a great idea, as Dr. Galpin points out.
举例来说，如果某人的神经肌肉结缔组织系统某处存在紧张或限制，导致他们无法使用正确的形式，那么他们可以通过做一些静态拉伸来克服，那么，正如加尔平博士指出的那样，这将是一个好主意。
Or, for instance, if proper stability within the movement requires increasing limb range of motion in some way, well, then compromising the use of greater loads could be greatly offset by doing some static stretching to improve, say, hamstring flexibility or another muscle group flexibility.
或者，例如，如果运动中的适当稳定性需要以某种方式增加肢体的运动范围，那么，通过进行一些静态拉伸来提高腿筋灵活性或其他肌肉群的灵活性，可以大大抵消使用更大负荷的妥协。
So we can't always think about just what's going to allow us or inhibit us from using the maximal amount of weight or from running as far as we want to run as fast as we want to run.
因此，我们不能总是考虑什么会允许或阻止我们使用最大重量或跑得尽可能远，跑得尽可能快。
Andrew Huberman:
安德鲁·休伯曼：
There are instances where people are trying to overcome injuries, where they're trying to come back from a reparative surgery or something of that sort, coming back from a layoff where some additional static stretching prior to cardiovascular weight training or skill training or sport of some kind is going to be useful, because it's going to put us in a position of greater safety and confidence and performance overall, even if it's adjusting down our speed or the total amount of loads that we use.
在某些情况下，人们正在努力克服伤病，他们试图从修复手术或类似的事情中恢复过来，从停职中恢复过来，在心血管重量训练或技能训练或某种运动之前进行一些额外的静态拉伸会很有用，因为这将使我们处于更安全、更有信心和整体表现的位置，即使它会降低我们的速度或我们使用的总负荷。
So it's you that needs to consider whether or not for you, and within a given training session, you want to do static training, I should say static stretching range of motion training prior to or after that training session.
因此，您需要考虑是否适合您，并且在给定的训练课程中，您想要进行静态训练，我应该说在该训练课程之前或之后进行静态伸展运动范围训练。
And similarly, there are a lot of data points in the fact that doing some dynamic or even ballistic stretching prior to skill training or cardiovascular weight training can be beneficial, in part to warm up the relevant neural circuits, joints, and connective tissue and muscles, and as well to perhaps improve range of motion or ability to perform those movements more accurately with more stability, and therefore with more confidence.
同样，有很多数据表明，在技能训练或心血管重量训练之前进行一些动态甚至弹道拉伸可能是有益的，部分是为了预热相关的神经回路、关节、结缔组织和肌肉，并且也许可以提高运动范围或更准确、更稳定地执行这些运动的能力，因此更有信心。
Andrew Huberman:
安德鲁·休伯曼：
And while Dr. Andy Galpin would never name any protocol after himself, he's far too humble to do that, I've named a couple of protocols after him, particularly the Galpin equation for hydration, because he was willing to stick his neck out there and put down some specific numbers that people could follow in order to ensure proper hydration during training.
虽然安迪·加尔平博士永远不会以自己的名字命名任何方案，但他太谦虚了，无法这样做，我以他的名字命名了几个方案，特别是加尔平水合作用方程，因为他愿意不遗余力地写下一些人们可以遵循的具体数字，以确保训练期间适当的水合作用。
You can look up the Galpin equation elsewhere.
您可以在其他地方查找加尔平方程。
You can just Google it or look elsewhere; you'll find it.
你可以用谷歌搜索或者到别处去寻找；你会找到的。
And Dr. Galpin has also been very thoughtful and generous, and I think very accurate, in offering a kind of general organizational logic for how to think about the goals of a particular training session, and thereby to decide whether or not you're going to do ballistic or static stretching and so on and so forth.
加尔平博士也非常周到和慷慨，我认为非常准确，他提供了一种通用的组织逻辑，用于如何思考特定训练课程的目标，从而决定是否要进行弹道拉伸或静态拉伸等等。
So we can refer to this general approach as Galpinian, is that right?
所以我们可以将这种通用方法称为加尔平式，对吗？
Galpinian logic.
加尔平逻辑。
Galpinian logic.
加尔平逻辑。
Andrew Huberman:
安德鲁·休伯曼：
Thus far we've been talking about stretching for sake of increasing limb flexibility and range of motion, but there are other reasons perhaps to embark on a stretching protocol that include both our ability to relax and access deep relaxation quickly, as well as even to reduce inflammation and perhaps even combat certain forms of cancer.
到目前为止，我们一直在谈论拉伸是为了增加肢体的灵活性和运动范围，但也许还有其他原因需要开始拉伸方案，包括我们放松和快速深度放松的能力，甚至可以减少炎症，甚至可能对抗某些形式的癌症。
And if that sounds really far-fetched, I want to emphasize that the study I'm about to share with you in a moment was actually carried out by one of the directors of a division of the National Institutes of Health, and this was the work of Helene Langevin, who's a medical doctor, has done really important work on the mechanisms underlying things like acupuncture, and has approached all that from a very mechanistic viewpoint, so not looking just at the effects of acupuncture, but really trying to understand what sorts of cytokines, inflammatory molecules and pathways are activated, what sorts of neural mechanisms get engaged by things like acupuncture that impinges on the fascial tissues and so forth.
如果这听起来真的很牵强，我想强调一下，我稍后要与大家分享的这项研究实际上是由美国国立卫生研究院一个部门的一位主任进行的，这是海伦·朗之万（Helene Langevin）的工作，她是一名医生，在针灸等事物背后的机制方面做了非常重要的工作，并且从非常机械的角度来接近所有这些，所以不只是看针灸的效果，而是真正试图理解什么样的细胞因子、炎症分子和通路被激活，什么样的神经机制被针灸等作用于筋膜组织的东西所参与。
Andrew Huberman:
安德鲁·休伯曼：
And Dr. Langevin is currently a Director of the National Institutes of Complementary Health and Medicine at the National Institutes of Health, so this is a major division supported by tax dollars that support systematic mechanistic exploration of things like respiration, meditation, yoga, acupuncture.
朗之万博士目前是美国国立卫生研究院补充健康与医学研究所所长，因此这是一个由税收资金支持的主要部门，支持对呼吸、冥想、瑜伽、针灸等事物的系统性机械探索。
So this is serious science applied to protocols and approaches that have been used for some period of time, but really aimed at trying to understand what would the best protocols be to evolve new protocols.
因此，这是一门严肃的科学，适用于已经使用了一段时间的协议和方法，但真正的目的是试图了解发展新协议的最佳协议是什么。
So there's a really interesting study done in animal models, but I think it's a powerful enough result that I think we all should pay attention to it.
因此，在动物模型中进行了一项非常有趣的研究，但我认为这是一个足够强大的结果，我认为我们都应该关注它。
The title of this paper, and again, the last author is Dr. Langevin herself, is "Stretching reduces tumor growth in a mouse breast cancer model." And yes, you can get mice to stretch.
这篇论文的标题（最后一位作者是 Langevin 博士本人）是“拉伸可减少小鼠乳腺癌模型中的肿瘤生长”。是的，你可以让老鼠伸展身体。
It turns out that if you gently lift up mice by their tail and they'll hold onto their cage, there's a way in which you can mechanically stretch them in a way that doesn't harm them.
事实证明，如果你轻轻地抓住老鼠的尾巴，它们就会抓住笼子，那么你可以通过一种不伤害它们的方式机械地拉伸它们。
Andrew Huberman:
安德鲁·休伯曼：
First, I should mention that Dr. Langevin and others have shown that just a brief whole-body stretch of that sort induces an increase in activation of the parasympathetic arm of the autonomic nervous system.
首先，我应该提到朗之万博士和其他人已经证明，仅仅进行这种短暂的全身伸展就会引起自主神经系统副交感神经臂的激活增加。
Again, not arm, limb arm, but the aspect of the autonomic nervous system that creates a whole-body, whole nervous system shift toward more relaxation.
再说一次，不是手臂、肢体手臂，而是自主神经系统的一个方面，它创造了全身、整个神经系统转向更加放松的状态。
So yes, indeed stretching induces relaxation at a systemic level, not just at a local level.
所以，是的，拉伸确实会导致全身放松，而不仅仅是局部放松。
And I think that's important.
我认为这很重要。
Probably not surprising to those of you that use stretching regularly, but, yes, it does indeed relax us.
对于那些经常进行伸展运动的人来说，这可能并不奇怪，但是，是的，它确实能让我们放松。
Yes, you can do this in mice and see that in mice as well.
是的，你可以在老鼠身上做到这一点，也可以在老鼠身上看到这一点。
Andrew Huberman:
安德鲁·休伯曼：
Here's what they did for this current study, or I should say this was a study published in 2018 in Scientific Reports.
这是他们为当前的研究所做的事情，或者我应该说这是 2018 年发表在《科学报告》上的一项研究。
They write, "Recent studies have shown that gentle daily stretching for 10 minutes can reduce local connective tissue inflammation and fibrosis." Now that's local tissue inflammation and fibrosis, as well, we now know, as systemic inflammation, and can induce relaxation systemically.
他们写道：“最近的研究表明，每天轻轻拉伸 10 分钟可以减少局部结缔组织炎症和纤维化。”现在我们知道，这是局部组织炎症和纤维化，也是全身炎症，可以引起全身松弛。
In this case, they focused on mice, not humans.
在这种情况下，他们关注的是老鼠，而不是人类。
And mice were randomized to a stretch-versus-no-stretch condition and were treated for 10 minutes once a day for four weeks.
小鼠被随机分为拉伸与不拉伸两种情况，每天接受一次 10 分钟的治疗，持续四个星期。
So it's 10 minutes of this passive whole-body stretching a day for four weeks.
因此，每天进行 10 分钟的被动全身伸展运动，持续四个星期。
What's remarkable, I mean I have to say is just striking, is that tumor volume in these mice ...
我想说的是，值得注意的是，这些小鼠的肿瘤体积......
They were able to induce tumors in these mice, and the tumor volume at the end point was 52% smaller in the stretch group compared to the no-stretch group.
他们能够在这些小鼠中诱导肿瘤，并且与未拉伸组相比，拉伸组在终点时的肿瘤体积小了 52%。
This is a highly significant effect, and, they point out, in the absence of any other treatment.
他们指出，在没有任何其他治疗的情况下，这是一个非常显着的效果。
Andrew Huberman:
安德鲁·休伯曼：
And they explored whether or not cytotoxic immune responses were activated and a number of other features.
他们还探讨了细胞毒性免疫反应是否被激活以及许多其他特征。
They weren't able to get too deeply into the underlying mechanisms.
他们无法太深入地了解底层机制。
But this is pretty remarkable.
但这是非常了不起的。
Even three weeks into this daily stretching protocol for these mice, tumor volume was reduced.
即使对这些小鼠进行每日拉伸方案三周，肿瘤体积也有所减小。
I mean, it's almost halved.
我的意思是，几乎减半了。
This is pretty incredible.
这真是太不可思议了。
So they have these measures of tumor volume, and the only difference in the way these animals were treated and handled was the introduction of this daily stretch.
因此，他们对肿瘤体积进行了这些测量，而治疗和处理这些动物的方式的唯一区别是引入了这种每日拉伸。
I find this result to be, of course, limited to extent that it's done in an animal model, not in humans.
当然，我发现这个结果仅限于在动物模型中完成，而不是在人类中完成。
We have to point it out.
我们必须指出这一点。
But as they point out in their discussion, "Our results demonstrate a 52% reduction in mammary tumor growth over one month in mice undergoing stretching for 10 minutes a day without any other form of therapy." Do they think that stretching itself is changing the tumor size?
但正如他们在讨论中指出的那样，“我们的结果表明，在没有任何其他形式的治疗的情况下，每天进行 10 分钟拉伸的小鼠在一个月内乳腺肿瘤生长减少了 52%。”他们认为拉伸本身会改变肿瘤的大小吗？
No. In fact, they raise the possibility that stretching, because of its impact on the fascia, might even create microenvironments that are more permissive for tumor growth in certain instances.
不。事实上，他们提出了这样一种可能性：由于拉伸对筋膜的影响，在某些情况下甚至可能创造出更适合肿瘤生长的微环境。
Andrew Huberman:
安德鲁·休伯曼：
So they're careful to emphasize what I also believe to be the case, which is that it's unlikely that the stretching itself was directly acting to reduce tumor size, but rather that there's this possible link between inflammation and immune exhaustion mechanisms, that if you can periodically relax a nervous system, here through stretching, that it can affect certain pathways related to the immune system that would allow the immune system to combat tumor growth to a significant degree.
因此，他们小心翼翼地强调了我也相信的情况，即拉伸本身不太可能直接起到缩小肿瘤大小的作用，而是炎症和免疫耗竭机制之间可能存在联系，如果你可以定期放松神经系统，通过拉伸，它可以影响与免疫系统相关的某些途径，从而使免疫系统在很大程度上对抗肿瘤的生长。
So again, even though this is a study in mice, it argues that relaxation induced by stretching can have a powerful influence on mammary tumor growth.
再说一次，尽管这是一项针对小鼠的研究，但它认为拉伸引起的放松可以对乳腺肿瘤的生长产生强大的影响。
Again, a huge effect carried out by one of the premier labs and individuals who do this sort of work and think about this sort of thing.
同样，由从事此类工作并思考此类问题的一流实验室和个人之一产生了巨大的影响。
And of course, I want to point out it wasn't just Dr. Langevin that did this study.
当然，我想指出，不仅仅是朗之万博士进行了这项研究。
There are a number of co-authors on the study.
这项研究有许多共同作者。
We'll provide a link to the co-authors.
我们将提供共同作者的链接。
Excuse me, we'll provide a link to the study, so that you can peruse it in more detail if you like.
打扰一下，我们将提供该研究的链接，以便您可以根据需要更详细地阅读它。
Andrew Huberman:
安德鲁·休伯曼：
Now, as a related and somewhat final point, I'd like to return to this idea and this place, this real estate within our brain that we call the insular cortex, the insula.
现在，作为一个相关的、最后一点，我想回到这个想法和这个地方，我们大脑中的这个区域，我们称之为岛状皮层，岛叶。
As you recall, way back at the beginning of this episode, we were talking about the von Economo neurons that Constantin von Economo, the Austrian scientist, discovered.
您还记得吗，早在本集一开始，我们就讨论了奥地利科学家康斯坦丁·冯·伊科诺莫 (Constantin von Economo) 发现的冯·伊科诺莫神经元。
And the fact that we are able to make and perform interpretations of our internal landscape, pain, our dedication to a practice, for instance, whether or not we are in pain, because it's a practice that we are doing intentionally and want to improve ourselves, or whether or not it's pain that's arriving through some externally imposed demands or situations.
事实上，我们能够对我们的内部景观、痛苦、我们对实践的奉献做出并执行解释，例如，无论我们是否处于痛苦之中，因为这是我们有意进行并想要提高自己的实践，或者无论它是否是通过一些外部强加的要求或情况而产生的痛苦。
Well, the insula is handling all that.
嗯，岛叶正在处理这一切。
And fortunately there's a wonderful paper that was published, it was a few years ago now, in the journal Cerebral Cortex, which is a fine journal, this is the year 2014, entitled "Insular cortex mediates increased pain tolerance in yoga practitioners."
幸运的是，几年前，在《大脑皮层》杂志上发表了一篇精彩的论文，这是一本很好的杂志，今年是 2014 年，题为“岛叶皮质介导瑜伽练习者增加疼痛耐受力”。
Andrew Huberman:
安德鲁·休伯曼：
I'll tell you why I like this study.
我会告诉你为什么我喜欢这项研究。
I'm personally not a practitioner of yoga.
我个人不是瑜伽练习者。
I've taken a few yoga classes over the years.
这些年来我参加了一些瑜伽课程。
I've done some of the hot yoga classes.
我参加过一些热瑜伽课程。
Those rooms can get really, really warm, I confess.
我承认，那些房间会变得非常非常温暖。
And I've done the kind of standard yoga every now and again.
我时常会做那种标准的瑜伽。
It's not something that I've kept up regularly.
这不是我经常坚持的事情。
This study explored the effects on brain structure volume in yoga practitioners.
这项研究探讨了瑜伽练习者对大脑结构体积的影响。
And for those of you out there that are aficionados of yoga, they pulled subjects from having backgrounds, and here I'm probably going to mispronounce these different things, and forgive me: the Vinyasa yogas, the Ashtanga yogas, Iyengar yogas, Sivananda yogas.
对于那些瑜伽爱好者来说，他们从背景中提取了主题，在这里我可能会念错这些不同的东西，请原谅我：Vinyasa 瑜伽、Ashtanga 瑜伽、Iyengar 瑜伽、Sivananda 瑜伽。
Okay, so some people were new to these practices; some were experienced.
好的，有些人对这些做法不熟悉；有些人经验丰富。
Andrew Huberman:
安德鲁·休伯曼：
The important takeaways were that they took these yoga practitioners, and they didn't explore their brain structure in the context of yoga itself.
重要的结论是，他们研究了这些瑜伽练习者，并没有在瑜伽本身的背景下探索他们的大脑结构。
They looked at things like pain tolerance.
他们研究了诸如疼痛耐受性之类的东西。
So they used thermal stimulation.
所以他们使用了热刺激。
Basically, they put people into conditions where they gave them very hot or very cold stimuli and compared those yoga practitioners of varying levels of yoga experience to those that had no experience with yoga, so-called controls.
基本上，他们将人们置于非常热或非常冷的刺激环境中，并将具有不同瑜伽经验水平的瑜伽练习者与那些没有瑜伽经验的瑜伽练习者进行比较，即所谓的对照。
And they found some really interesting things, or a lot of data in this paper.
他们发现了一些非常有趣的东西，或者说这篇论文中有很多数据。
But here's something I'd like to highlight.
但我想强调一点。
The pain tolerance of yoga practitioners was double or more to that of nonyoga practitioners.
瑜伽练习者的疼痛耐受力是非瑜伽练习者的两倍或更多。
Even for those that weren't doing this so-called hot yoga.
即使对于那些没有进行所谓的热瑜伽的人也是如此。
They also found that pain tolerance was significantly greater, both for heat pain and for cold pain.
他们还发现，无论是热痛还是冷痛，疼痛耐受力都显着增强。
They also found significant increases in insular — again the insula, this brain region — gray matter volume.
他们还发现岛叶（又是岛叶，这个大脑区域）的灰质体积显着增加。
Typically, when we talk about gray matter, we're talking about the so-called cell bodies, the location in neurons where the genome is housed and where kind of all the housekeeping stuff is there.
通常，当我们谈论灰质时，我们谈论的是所谓的细胞体，即神经元中基因组所在的位置以及所有内务处理的地方。
And then white matter volume tends to be the axons, the wires, because they're ensheathed with this stuff that appears white in MRIs, and indeed is white under the microscope, and indeed is white.
然后，白质体积往往是轴突、电线，因为它们被这种在核磁共振成像中看起来是白色的东西包裹着，在显微镜下确实是白色的，而且确实是白色的。
It's actually lipid, which is myelin.
它实际上是脂质，即髓磷脂。
Andrew Huberman:
安德鲁·休伯曼：
So, increased gray matter volume of the insula is a significant finding, because what it suggests is that people that are doing yoga have an increased volume of these areas of the brain that are associated with interoceptive awareness and for being able to make judgements about pain and why one is experiencing pain, not just to lean away from pain, but to utilize or leverage or even overcome pain.
因此，岛叶灰质体积的增加是一个重要的发现，因为它表明，练习瑜伽的人大脑中与内感受意识相关的区域的体积增加，能够对疼痛以及为什么会经历疼痛做出判断，不仅仅是为了远离疼痛，而是为了利用、杠杆甚至克服疼痛。
So there are many studies of yoga and meditation out there, few that have as much mechanistic detail as this one.
因此，关于瑜伽和冥想的研究有很多，但很少有像这篇研究那样拥有如此多的机制细节。
And in fact, there's a beautiful figure, figure 3 in this paper, that shows that the gray matter volume of this particular brain region scales in an almost linear way with the duration of yoga practice that somebody has been taking on in years.
事实上，本文中有一个漂亮的图，即图 3，它表明该特定大脑区域的灰质体积与某人多年来进行瑜伽练习的持续时间几乎呈线性关系。
They had a few subjects that have up to 15 or 16 years of yoga practice, had much larger left insular gray matter volume, bigger brain areas associated with these abilities.
他们有一些受试者练习了长达 15 或 16 年的瑜伽，他们的左岛灰质体积更大，与这些能力相关的大脑区域也更大。
Andrew Huberman:
安德鲁·休伯曼：
And I find this interesting, because there are a lot of activities out there that don't create these kind of changes in brain volume, especially within the insula.
我觉得这很有趣，因为有很多活动不会造成脑容量的这种变化，尤其是在脑岛内。
So it appears that it's not just the performance of the yoga movements, but the overcoming or the kind of pushing into the end ranges of motion and to push through discomfort to some extent.
因此，这似乎不仅仅是瑜伽动作的表现，而是克服或推动运动的最终范围并在某种程度上克服不适。
Of course, we want people doing that in a healthy, safe way, but that allows yoga practitioners to build up the structure and function of these brain areas that allow them to cope with pain better than other individuals, and to cope with other kinds of interoceptive challenges, if you will, not just pain, but cold; not just pain, but discomfort of being in a particular position to do that.
当然，我们希望人们以健康、安全的方式做到这一点，但这可以让瑜伽练习者建立这些大脑区域的结构和功能，使他们能够比其他人更好地应对疼痛，并应对其他类型的内感受挑战，如果你愿意的话，不仅仅是疼痛，还有寒冷；不仅仅是痛苦，还有处于特定位置时的不适感。
Andrew Huberman:
安德鲁·休伯曼：
And again, we wouldn't want people placing themselves into a compromised position literally that would harm them, especially given that earlier we heard that microstretching of the kind of nonpainful sort, low-intensity sort, is actually going to be more effective for increasing end range of motion.
再说一次，我们不希望人们将自己置于一种实际上会伤害他们的妥协位置，特别是考虑到我们之前听说那种无痛、低强度的微拉伸实际上对于增加最终运动范围更有效。
But this study really emphasizes the extent to which practitioners of yoga don't just learn movements, they learn how to control their nervous system in ways that really reshape their relationship to pain, to flexibility, and to the kinds of things that the neuromuscular system was designed to do.
但这项研究确实强调了瑜伽练习者不仅仅学习动作，他们还学习如何控制神经系统，从而真正重塑他们与疼痛、灵活性以及神经肌肉系统的设计目的之间的关系。
And as a final point, there's a beautiful graph in this paper, beautiful I think because it explores some of the more subjective dimensions of yoga and insular function, which is a ...
最后一点，本文中有一个漂亮的图表，我认为它很漂亮，因为它探索了瑜伽和岛功能的一些更主观的维度，这是......
Here, I'll read it out in the nerdy form, and then I'll explain what it means, "This is a frequency histogram of categories of mental strategies used by yogis versus controls during the cold pain tolerance task."
在这里，我将以书呆子的形式读出它，然后我将解释它的含义，“这是瑜伽士与对照组在冷痛耐受任务期间使用的心理策略类别的频率直方图。”
Andrew Huberman:
安德鲁·休伯曼：
What they're describing here and showing is quantitatively how people are conceptualizing cold pain in order to get through it.
他们在这里描述和展示的是人们如何概念化冷痛以克服它。
And the different categories are, for instance, distraction.
例如，不同的类别是分心。
Some people just choose to distract themselves from pain or to attempt to.
有些人只是选择分散自己对痛苦的注意力或试图这样做。
Other people will try to ignore it.
其他人会试图忽略它。
It's a lot like distraction, but nonetheless.
这很像分散注意力，但尽管如此。
To engage in a negative emotion, sort of like, "I'm going to be in resistance to this." Control subjects tended to use those approaches, whereas practitioners of yoga tended to use other sorts of subjective approaches, like positive imagery to some extent; the ability to relax despite the extreme cold; the ability to "accept," like this is just happening despite the extreme cold; to observe, to third-person themselves.
陷入负面情绪，有点像“我要抵制这个”。对照组倾向于使用这些方法，而瑜伽练习者则倾向于使用其他类型的主观方法，例如某种程度上的积极意象；尽管极度寒冷，仍能放松； “接受”的能力，就像这样在极度寒冷的情况下才发生；观察，以第三人称自己。
And the greatest effect, of course, was to breathe, to focus on their respiration as a way to deal with this challenge, this cold challenge.
当然，最大的效果是呼吸，专注于呼吸，以此来应对这个挑战，这个寒冷的挑战。
Andrew Huberman:
安德鲁·休伯曼：
Now, all of that are subjective data, but I want to remind you that the practitioners of yoga are not just using entirely different mental strategies, but they are far more effective at dealing with pain.
现在，所有这些都是主观数据，但我想提醒您，瑜伽练习者不仅使用完全不同的心理策略，而且他们在处理疼痛方面更有效。
Their pain tolerance is much higher, as evidenced by the other data in the previous graphs in the paper.
正如本文前面图表中的其他数据所证明的那样，他们的疼痛耐受力要高得多。
So while this podcast episode is most certainly not about yoga per se, it's about flexibility and stretching, flexibility and stretching are elements within yoga practices.
因此，虽然本期播客节目本身肯定不是关于瑜伽的，但它是关于灵活性和伸展运动的，而灵活性和伸展运动是瑜伽练习中的要素。
And of course yoga practices involve breathing and mental work and a lot of other things, balance, et cetera.
当然，瑜伽练习涉及呼吸和脑力劳动以及许多其他事情，平衡等等。
It's a vast landscape, as many of you know.
正如你们许多人所知，这是一片广阔的风景。
But I think that if ever there was a manuscript that pointed to the utility of something like yoga for sake of tapping into a particular set of brain circuits and mechanisms that could wick out into multiple dimensions of life, so day-to-day life, stress, challenges in dealing with all sorts of external stressors, career-related, family-related, relationally, et cetera, but as well for increasing range of motion for increasing flexibility.
但我认为，如果有一篇手稿指出瑜伽之类的东西的效用，是为了利用一组特定的大脑回路和机制，这些回路和机制可以渗透到生活的多个维度，例如日常生活、压力、处理各种外部压力源的挑战、职业相关的、家庭相关的、关系上的等等，但也可以增加运动范围以提高灵活性。
So if ever there was a practice that one could embark on that would not only increase flexibility and limb range of motion, but would also allow one to cultivate some improved mental functioning, as it relates to pain tolerance and other features of stress management, that no doubt wick out into other areas of life, appears that yoga is a quite useful practice.
因此，如果有人可以开始一种练习，它不仅可以增加灵活性和肢体运动范围，而且还可以让人们培养一些改善的心理功能，因为它与疼痛耐受性和压力管理的其他功能相关，这无疑会渗透到生活的其他领域，那么瑜伽似乎是一种非常有用的练习。
Andrew Huberman:
安德鲁·休伯曼：
And so for those of you that are interested in increasing limb range of motion, and you're already a practitioner of yoga, great.
因此，对于那些对增加肢体活动范围感兴趣并且已经是瑜伽练习者的人来说，太好了。
I can imagine that someday there'll be another study like this one, and you'll be in that 10 or 15 to 16 year practitioner graph.
我可以想象，有一天将会有另一项类似的研究，而您将处于 10 或 15 至 16 年从业者图表中。
You'll be that dot way out on the far end of the graph that shows that your insula is that much bigger than the rest of ours, and therefore your internal awareness and pain thresholds and stress management will be that much better.
您将位于图表远端的那个点，表明您的脑岛比我们其他人的脑岛大得多，因此您的内部意识、疼痛阈值和压力管理会好得多。
But of course, yoga isn't the only way to increase limb range of motion and flexibility.
当然，瑜伽并不是增加肢体活动范围和灵活性的唯一方法。
Up until now, we've described a number of different ways to do that, and we've arrived at some general themes and protocols.
到目前为止，我们已经描述了许多不同的方法来做到这一点，并且我们已经得出了一些通用主题和协议。
Again, those themes and protocols will be distilled into some specific and precise lists in our Neural Network Newsletter, but we can revisit a couple of them now, just in summary and synthesis.
同样，这些主题和协议将在我们的神经网络通讯中被提炼成一些具体而精确的列表，但我们现在可以重新审视其中的一些，只是进行总结和综合。
Andrew Huberman:
安德鲁·休伯曼：
Static stretching appears to be at least among the more useful forms of stretching, so low or zero-momentum stretching, typically at end range of motion.
静态拉伸似乎至少是更有用的拉伸形式之一，因此低动量或零动量拉伸，通常在运动的末端范围内。
I love this concept of microstretching, even though it's just a couple of studies that have addressed whether or not high-intensity or low-intensity static stretch holds are more beneficial.
我喜欢微拉伸这个概念，尽管只有几项研究表明高强度或低强度静态拉伸保持是否更有益。
The idea, and indeed the data, that low-intensity, so 30-40% of what would one would consider painful, appears to be more effective than 80% of that threshold — find that incredibly interesting.
这个想法，实际上是数据，即低强度，即人们认为痛苦的 30-40%，似乎比该阈值的 80% 更有效——发现这非常有趣。
And then there's this idea of frequency.
然后就是频率的概念。
It really does appear that getting at least five minutes per week total of stretching for a given muscle group is important for creating meaningful lasting changes in limb range of motion.
确实，每周对特定肌肉群进行至少五分钟的拉伸对于肢体运动范围产生有意义的持久变化非常重要。
And that is best achieved by five-day-a-week or six-day-a-week, or even seven-day-a-week protocols.
最好通过每周五天、每周六天、甚至每周七天的方案来实现这一目标。
But those can be very short protocols, limited to say three sets of 30, maybe in 45 or 60 seconds of static hold, although 30 seconds seems to be a key threshold there that can get you maximum benefit.
但这些可能是非常短的协议，仅限于三组，每组 30 次，也许在 45 或 60 秒的静态保持中，尽管 30 秒似乎是一个关键阈值，可以让你获得最大的好处。
There is no need to do full 60-second holds unless you're doing fewer total sessions per week.
除非您每周的总训练次数较少，否则无需进行完整的 60 秒保持。
And of course, to always warm up or to arrive at the stretching session warm.
当然，要始终热身或在热身时进行伸展运动。
Andrew Huberman:
安德鲁·休伯曼：
And then, of course, there are the other forms of stretching that we touched upon a bit, things like PNF.
当然，还有我们接触过的其他形式的拉伸，例如 PNF。
And we talked about why PNF works, things like the spindle and the Golgi tendon organ, reflexes that are built into all of us that we arrive in this world with.
我们讨论了为什么 PNF 起作用，比如纺锤体和高尔基腱器官，以及我们来到这个世界时就内置的反射。
And of course, the other forms of stretching that are known to be effective and important, such as dynamic and ballistic stretching, again, stretching protocols that involve a lot of momentum in order to improve range of motion for performance of particular types of work that one is about to embark on.
当然，已知有效且重要的其他形式的拉伸，例如动态拉伸和弹道拉伸，同样，拉伸方案涉及大量动量，以提高运动范围，以完成即将开始的特定类型的工作。
Typically, that would be physical work, but a whole interesting and unexplored landscape is the extent to which changing limb range of motion and different types of body movement actually shape our cognitive abilities.
通常，这将是体力劳动，但整个有趣且未经探索的景观是改变肢体运动范围和不同类型的身体运动实际上塑造我们的认知能力的程度。
And that will be the topic of a future episode of this podcast.
这将是本播客未来一集的主题。
Andrew Huberman:
安德鲁·休伯曼：
If you're learning from and or enjoying this podcast, please subscribe to our YouTube channel.
如果您正在学习或喜欢此播客，请订阅我们的 YouTube 频道。
That's a terrific zero-cost way to support us.
这是支持我们的绝佳零成本方式。
In addition, please subscribe to our podcast on Spotify and Apple.
此外，请订阅我们在 Spotify 和 Apple 上的播客。
And at both Spotify and Apple, you can leave us up to a five-star review.
在 Spotify 和 Apple，您都可以给我们五星级的评价。
If you add feedback such as comments about the content of this or other episodes, or you have suggestions about topics that you'd like us to explore on the Huberman Lab podcast or guests that you would like me to interview, please put those in the comment section on YouTube.
如果您添加反馈（例如对本集或其他剧集内容的评论），或者您对希望我们在 Huberman Lab 播客上探索的主题或希望我采访的嘉宾有建议，请将这些建议放入 YouTube 的评论部分。
That's the best place for us to find them.
那是我们找到他们的最佳地点。
We do read them all, and we do take them into consideration when building out future programming.
我们确实阅读了所有这些内容，并且在构建未来的编程时也确实考虑了它们。
Please also check out the sponsors mentioned at the beginning of today's episode.
另请查看今天节目开头提到的赞助商。
That's the best way to support this podcast.
这是支持这个播客的最佳方式。
Andrew Huberman:
安德鲁·休伯曼：
Not so much on today's episode, but in many episodes of the Huberman Lab podcast, we talk about supplements.
今天的节目不多，但在 Huberman Lab 播客的许多节目中，我们都谈论补充剂。
While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like improving the transition time and depth of sleep or for improving focus or for a variety of other things, including things like anxiety management.
虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的好处，例如改善过渡时间和睡眠深度或提高注意力或其他各种事情，包括焦虑管理等。
For that reason, the Huberman Lab podcast has decided to partner with Momentous supplements.
因此，Huberman Lab 播客决定与 Momentous 补充剂合作。
First of all, Momentous supplements are of the very highest quality.
首先，Momentous 补充剂具有最高品质。
They're used at various professional sports teams, and they have contracts with various government organizations exploring the role of particular supplements in human performance.
它们被用于各种专业运动队，并且与各种政府组织签订了合同，探索特定补充剂在人类表现中的作用。
Second of all, they ship internationally, because we know a number of you are outside the country of the United States.
其次，它们是国际运输的，因为我们知道你们中的许多人不在美国。
We hope that will be useful to you.
我们希望这对您有用。
As well, we wanted to have a single location where people could go to access the most often discussed supplements here on the Huberman Lab podcast.
此外，我们希望有一个单一的位置，人们可以在那里访问 Huberman Lab 播客上最常讨论的补充品。
So while the full catalog of those supplements isn't quite available yet, many of them are available.
因此，虽然这些补充剂的完整目录还没有完全可用，但其中许多都是可用的。
You can find them by going to livemomentous.com/huberman.
您可以访问 livemomentous.com/huberman 找到它们。
Again, that's livemomentous.com/huberman, to find supplements for sleep, for recovery from exercise, for focus, and many other features that impact mental health, physical health and performance.
再次强调，这是 livemomentous.com/huberman，旨在寻找睡眠补充剂、运动恢复补充剂、注意力补充剂以及影响心理健康、身体健康和表现的许多其他功能的补充剂。
Andrew Huberman:
安德鲁·休伯曼：
If you're not already following Huberman Lab on Instagram and Twitter, please do so.
如果您还没有在 Instagram 和 Twitter 上关注 Huberman Lab，请立即关注。
At both places.
在这两个地方。
I describe science and science-related tools that relate to some of the themes covered here on the Huberman Lab podcast.
我描述了与 Huberman 实验室播客中涵盖的一些主题相关的科学和科学相关工具。
But oftentimes, I'll do posts that include information and tools not detailed here on the Huberman Lab podcast.
但通常情况下，我会在 Huberman Lab 播客上发布包含此处未详细介绍的信息和工具的帖子。
We also have a newsletter.
我们还有一份时事通讯。
I've mentioned this a few times during today's episode.
我在今天的节目中多次提到过这一点。
It is the Neural Network Newsletter.
这是神经网络通讯。
You can access that newsletter completely zero of cost by going to hubermanlab.com.
您可以通过访问 hubermanlab.com 完全零成本地访问该新闻通讯。
Go to the menu and sign up for our newsletter.
转到菜单并订阅我们的时事通讯。
You supply your email.
您提供您的电子邮件。
We do not share your email with anybody else.
我们不会与其他人分享您的电子邮件。
We have a very clear privacy policy that you can find there.
我们有非常明确的隐私政策，您可以在那里找到。
If you want to see examples of previous newsletters, you can find them there without having to sign up.
如果您想查看以前的时事通讯示例，您可以在那里找到它们，而无需注册。
Again, that Neural Network Newsletter comes out about once a month, and we use it to distill out essential protocols from the podcast, to synthesize information from the podcast.
同样，神经网络时事通讯大约每月发布一次，我们用它从播客中提炼出基本协议，以综合播客中的信息。
We do believe many people find them useful.
我们确实相信许多人发现它们很有用。
So sign up for the Neural Network Newsletter if you're interested.
因此，如果您有兴趣，请订阅神经网络通讯。
Andrew Huberman:
安德鲁·休伯曼：
So thank you once again for joining me today for a discussion about the neural and neuromuscular and connective tissue and skeletal aspects of flexibility and stretching.
再次感谢您今天与我一起讨论灵活性和拉伸的神经、神经肌肉、结缔组织和骨骼方面的问题。
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