按时间 按人气 按推荐

  • 当前第 1 页,共 2157  个影片
  • 2021-10-30减肥失败的4个原因减肥很难It’s tough. 你试了所有你会的 你查到的减肥方法You apply everything you’re learned and researched, 然而当你踏上体重秤时yet when you step on the scale, 体重没有丝毫改变nothing ever seems to change. 这很让人失望It’s… to say the least, disappointing. 如果你跟我说If you ask me, 从大体上来说 你的体重并不意味着什么your weight shouldn’t mean much in the big picture. 但是两个有着相同体重的人可能看上去很大不同After all, two people of the same weight can look vastly different. 更好的方法是看一下镜子里的自己A better indicator is to simply look at themirror! But, 我很理解人们想减肥的心情I understand people still yearn for their weight to go down, 可能是不良的健身市场perhaps due to exploitive 一直将减掉的体重来作为成功的标志fitness marketing constantly parading weightloss as THE sign of success. 而不管你选择如何看待Regardless of how you choose to see it, 让我们来看看这些let’s take a look at some of the reasons that might 让你减肥失败的原因explain why you’re not losing any weight. 第一条 你减掉的只是身体的水分Number 1: You’ve only lost water weight. 起初你可能会看到体重明显下降 One might see some initial rapid weight loss. 但是大部分早期下降的体重都只是水分流失But most of that early weight loss is likely attributed to water weight. 特别是在减少摄入碳水化合物的节食方法当中This is especially true of diets where carbohydrates are the first to go, 强迫身体forcing the body to utilize 利用本身的葡萄糖和糖原 因保水性而臭名昭著more of its glucose storage, glycogen, notoriousfor its water retention. 除了钠元素的流失 还会锁住水分On top of any sodium reduction, which also retains water, 或者是诱导出汗的运动or sweat-inducing exercises, 在起初的三周里 你减少的体重大部分是水分the majority of your weight loss in the first 3 weeks is water. 在这之后 如果你的体重毫无改变的话After that, if you cease to see any changes on the scale, 你就应该重新修改then it’s time to re-tinker 你的减肥计划 来确保你确实在your plan to ensure that you are indeed 燃烧卡路里 或者摄入的比你消耗的少in a calorie deficit, aka eat fewer calories 这样你才能减重 特别是减掉脂肪than you burn, so that you continue losing weight, especially fat weight. 第二点 你蛋白质的摄入量过少Number 2: You’re eating too little protein. 尽管很有代表性的是你想要通过节食来减肥Although typically you want to eat less during a weight loss diet, 摄入更多的蛋白质having more PROTEIN can 能够在以下两方面帮助你help in two important ways:One, protein increases satiation and satiety 一 蛋白质比碳水和脂肪更有饱腹感more so than the other two macronutrients,carbs and fats. 你饱得更快You’ll feel full faster, 你每餐摄入的卡路里更少translating to fewer calories consumed per meal, and you’ll 你饱得时间会更长 从而减少卡路里摄入总量feel full longer, delaying any additionalcalorie intake. Two, 蛋白质食物有更高的热效应protein has a relatively high thermic effect of food, 它所花费的能量the amount of energy it takes 来消化你吃的食物to process the food you eat. 每消耗100卡路里的蛋白质For every 100 calories of protein consumed, 大概有30卡路里被用于消化roughly 30 calories are used in digestion. 每100卡路里 碳水化合物和脂肪占了10卡路里Carbs and fat take roughly 10 calories forevery hundred. 摄入更多蛋白质意味着更多卡路里的消耗掉 也就是说 能减掉更多体重More protein means more calories burned, whichmeans more weight lost. 当然我们无法忽略Of course, we can’t ignore 蛋白质对维持肌肉的作用protein’s role in muscle preservation, attenuating muscle 在长期的减肥当中 我们会发现肌肉量在减少breakdown commonly seen during long-term weightloss. 第3点 低估你的卡路里摄入量Number 3: Underreporting your calories. 有时候被都会计算卡路里而误导Sometimes people are misguided by calorie counting 因为当他们这样做时because when they actually do it, 他们看不到任何成果they don’t see any results. 通常卡路里计算的很离谱But oftentimes, the calorie count is way off. 根据大量研究表明Based on numerous research on the matter, 估算卡路里过少不仅很常见underreporting calories is not only extremely common, 而且还发现人们常少算卡路里摄入量but some have found people underreporting their calories 至少有47%by as much as 47 %! 他们摄入的比他们认为的更多They’re simply eating more than they thinkthey are. 精确估算你摄入的卡路里Accurately report your calories or 或者当你不确定时至少要粗略的估计at least get close estimates and when you’re uncertain, 要假设你摄入的更多always assume you’re eating more. 使用减肥宝这样的软件能让你计算得更容易一些Use apps like MyFitnessPal that can also makecounting easier. 时刻牢记 你仍然要Bear in mind, you still have to shoot 为了健康做出选择 以确保你for healthy choices to ensure that you’re getting 摄入足够的蛋白质和其他营养物质enough protein and other micronutrients. 第四点 不要举重And number four, not lifting weights. 或做其他形式的抗阻训练Or… any form of resistance training. And, 这才能帮助你减掉脂肪this might have more to do with losing the right weight. 我们已经强调很多遍了 做有氧运动 做有氧 做有氧We’ve been told by numerous times that cardio cardio cardio, 做有氧运动is the way to go for weight 才能减肥loss. 有氧运动非常好As great as cardio might be for, well, your cardiac organ, 能增强你的心脏功能aka your heart, it shouldn’t 它不应该成为你唯一的减肥工具be your only weight loss tool. Undoubtedly, 毫无疑问的是 有氧运动消耗的脂肪比抗阻训练消耗的多cardio can burn fat more so thanlifting weights. 一个2012年的研究如此表明One 2012 study in fact showed that, 相较于其他运动 有氧运动是when compared to one another, cardio indeed is the benefactor 减重和减脂的一大助力of overall weight loss and even fat loss. 但即使有氧运动减重效果显著But even though cardio resulted in the greatest amount 它也会减缓of weight loss, it also negatively 肌肉增长的速度impacted lean mass. 另一方面 抗阻训练Resistance training, on the other hand, 与之恰恰相反 促进肌肉增长did the opposite, significantly INCREASING lean 所以mass. So, 如果说有氧运动对减重和减肥有效if cardio is great for weight and fat loss, 那么抗阻训练就对增肌有效and resistance training is great for 怎样才能利用这两样运动来更好的减肥呢?building muscle, what’s the best thing youcan do? 没错 两者一起练That’s right! Both, 正如实验中清楚的表明那样as clearly indicated in the study aswell. 当两者结合时 二者的效用能最大化When combining both, you truly get the bestof both worlds. But, 但是如果你只能选择一样的话if you had to choose one, 那我还是建议你选择举重来增肌then I suggest you go with weights for the muscle improvements. 单独的节食或者有氧运动并不能帮助增肌Neither diet or more cardio will help in themuscle department. 如果圆满完成上述4点 你还没有减肥成功And that wraps up four potential reasons you’renot losing weight. 那我确信你已经遇到了独特的困境I’m sure that you have encountered your own unique dilemmas, 请尽管与我们分享so please feel free to share some of them 以帮助其他健身爱好者in the comments to help your fellow fitness junkies break through 突破减肥的瓶颈their weight loss plateaus. 按照惯例 感谢您的观看 一起来增肌吧As always, thank you for watching and getyour protein!
  • 2021-10-3011种非同一般的厨房用具《科技空间》 Watermelons Slicer Tool西瓜切块机 Cutting of fruit as big as a watermelon is not difficult,虽然切像西瓜这么大的的水果不是难事 but it is a rather long process.但是这很费时间 Here is a tool that allows you to cut a watermelon这个工具可以让你在几分钟之内 in a couple of minutes quickly and effortlessly.快速轻松地切一个西瓜 It was created by the American company Odyssey Mall它由美国公司Odyssey Mall发明 and it costs about $30.价格大概是30美元 The device is suitable for cutting not only watermelons,该装置不仅适用于切西瓜 but also melons and other crops of the gourd family.还适用于甜瓜和其他葫芦科果实 This tool immediately cuts the pulp into small tidy cubes.这个工具快速地把果肉切成小而整齐的方块 In addition, it allows you to take out absolutely all the pulp up to the rind.除此之外 你可以把所有果肉从果皮上刮下来 Brushes by Joseph Joseph.Joseph Joseph设计的刷子 This is blade brush, a cutlery brush.这是刀刃刷 用来刷洗刀具 The crossed bristles effectively clean both sides.交叉相对的刷毛能有效地清洁刀具两侧 Cleaning knives with blade brush is absolutely safe as well.用刀刃刷清洁刀具也是绝对安全的 The outer surface of the brush is textured,刷子的外表面有纹理 so it won’t slip out of your wet hands.即便手上有水也不会打滑 Its price is $8.售价8美元 The edge brush is designed for washing dishes.边刷是用来洗碗的 Pay attention to the sink rest.注意到刷子上的挂钩了吧 It allows you to make the most of the space around the sink.可以充分利用水槽四周围的空间 The brush is simply suspended on the edge of the sink while washing.洗碗时随时把刷子挂在水槽边缘 很方便 Soft bristles do not scratch the dishes,柔软的刷毛不会划伤餐具 and the scraper removes stuck food.刮刀还可以去除粘住的食物 This unique angle allows you to clean hard-to-reach areas as well.独特的角度也能清洁到不好洗的地方 It’s price is $14.它的价格为14美元 Pomegranate Deseeder石榴脱籽机 Have you ever wondered how much time it takes to peel a pomegranate?你想过剥一个石榴要花多久吗? Most likely not.八成没有 However, it’s definitely much longer than we would like.实际上比我们愿意花的时间要长得多 This accessory by Tescoma is a way out of this situation.Tescoma的这个工具是用来解决这个问题的 For $14, you can buy this kitchen gadget14美元 你就可以拥有这个厨房小工具 that will allow you to pick pomegranate seeds in just a few minutes.它可以让你在几分钟之内剥好石榴 The procedure consists of three stages.使用方法包括三个步骤 First, cut the pomegranates and put it on the device.首先 切开石榴并把它放在器具上 Then tap on it.再轻轻敲击它 The pressure on the grid will do its job and the seeds will fall down.网格上的压力会让石榴籽掉下来 The next thing you need to do is drain the juice然后排出汁水 and rinse the seeds from the remaining skin.用清水冲洗 把石榴籽分离出来 Colander by EquilibricEquilibric设计的滤器 We all know that before eating vegetables or fruits, you should wash them.众所周知 水果和蔬菜在清洗过才能吃 However, this procedure can be very annoying.然而 清洗过程很让人讨厌 The water splashes in all directions.水花四溅 The freshly washed fruits fall into the sink and either get dirty again or crumple.洗过的水果掉入水槽 会再次变脏或摔坏 Specialists from Equilibric offer you a solution.Equilibric的专家提供了解决方案 Here is a unique colander that keeps the bowl in place.这是一个独特的滤器 它可以让过滤碗保持水平 The secret to the design is that the colander consists of two bowls,这个设计的妙处在于滤器由两个碗组成 an inner and an outer one.一个内碗和一个外碗 When you tilt the outer bowl holding the handle,当倾斜地握住外碗的手柄时 the inner bowl remains in the same position.内碗会保持相同的位置 That is the fruits or vegetables don’t fall out while the water is drained.这就是当排水时水果或蔬菜不会掉落的秘诀 The manufacturer recommends putting water in the bowl and rinsing the food right in it,制造商建议将水倒入外碗中 在内碗中冲洗食物 saving up to 60% of the water.节省高达60%的水 You can buy this appliance for $13.13美元你就可以买到它 Poach-ProPoach-Pro荷包蛋模具 Here is another kitchen gadget by Joseph Joseph.这又是另一个厨房用具 由Joseph Joseph设计 This time it’s a special mold for making poached eggs.这是一个特殊的做荷包蛋的模具 Cooking this dish with this device is very easy.使用这个模具做荷包蛋很容易 Poach-Pro consists of two silicon molds.Poach-Pro由两个硅胶模具组成 First, place the raw egg between them in a plastic wrap.首先 把生鸡蛋用保鲜膜包裹 放在两个模具中间 Then lower the mold into boiling water.把模具放入沸水 Thus the poached egg retains its integrity.这样荷包蛋就能保持其完整性 The opening at the side is designed to make it easier to take out the egg.旁边开口的设计使得拿出鸡蛋更容易 Pay attention to the toothed edges, too.同时关注齿状的设计 They simplify the process of removing the excess wrap.它简化了去除多余保鲜膜的过程 The price of the Poach-Pro is $14.Poach-Pro的价格为14美元 Digital Oven Thermometer数字烤箱温度计 The key to a perfectly baked meal is the right temperature,完美烘焙餐食的关键是适当的温度 and not in the oven, but in the dish itself.但在不是烤箱中 而是菜肴本身 Here’s a digital oven thermometer by Tescoma.这是Tescoma设计的数字烤箱温度计 It’s equipped with a heat resistant probe 它配备了一个耐热探针 that goes directly into the meat or pastry.可以直接进入肉类或糕点 The display shows the temperature of the dish from naught to 300 degrees Celsius.显示屏显示菜肴温度范围从零到三百摄氏度 We’d like to draw your attention to the built-in timer, too.我们要着重介绍它的内置计时器 The gadget makes a sound when the dish in the oven当烤箱里的的食物到达所需的完成程度 reaches the required degree of doneness.这个装置会发出声音 So you’ll never overcook or undercook your meal ever again.所以你将不会再担心过度烹饪或时间不够 The thermometer is equipped with magnets on the back,这个温度计背后有磁性 so that it can be attached to any metal surface.它可以吸附到任何金属的表面 And its price is $40.它的价格为40美元 PL8 Pasta MakerPL8面条机 The gadget you see on the screen你现在看到的工具 is ideal for people who like to cook everything by themselves.非常适合喜欢自己动手准备所有食材的人 As you’ve already guessed from the name,正如你从名字中猜到的那样 we’re now talking about making pasta.我们正在谈论制作面食 You can buy the device for $40.你花40美元就可以买到它 It’s noteworthy that the PL8 can help you with almost all stages of pasta preparation.值得注意的是 PL8可以帮你完成面食准备的几乎所有步骤 The device consists of two functional parts.此装置包括两个功能区 The first one helps to roll out the dough.第一部分可以把面团压成面皮 You can adjust its thickness with a lever at the side.你可以通过一侧的手摇把调节面皮的厚度 The second part equipped with a special blade creates pasta from the dough.第二部分有一种特殊的刀片 它能让面皮变成面条 Sharp Shield Gloves超强防护手套 Sooner or later, people who cook every day end up getting injured.每天做饭的人免不了会受伤 Most often they cut themselves because of careless knife handling.大多数情况下 他们是因为刀具操作不当而割伤自己 The British company JML offers a solution to the problem for just $13.英国公司JML提供了一种只需13美元的解决方案 These are protective gloves with optimal resistance to almost any cutting impact.这是一种防护手套 它几乎可以抵抗任何切割伤害 With them, cutting, cleaning, grating products,有了它 切割 清洁 研磨 as well as opening cans becomes absolutely safe.甚至开罐都变得绝对安全 The secrets of the glove lies in the material that they are made from.这个手套的秘诀在于它所用的材料 It’s a combination of copper and polyethylene fibers.该材料是一种铜和聚乙烯纤维的结合体 Today they provide optimal protection and give the gloves flexibility.它提供了最佳保护 富有弹性 They’re rated at level 5 for cut resistance on the EN388 standard.根据EN388标准 这种手套抗切割性能被评为五级 Chocolate Fondue巧克力火锅 This tool by Tescoma is perfectTescoma设计的这个工具很棒 if you need to quickly melt chocolate or chocolate flakes,如果你想快速融化巧克力或巧克力片 and can be used to decorate or stuff desserts.融化后的巧克力可以用来装饰和填充甜点 Another application is making chocolate fondue with fruit.另外 你还可以用水果做巧克力火锅 Pieces of fruits or cookies are dipped in molten hot chocolate and then eaten.将水果或饼干浸入融化的热巧克力中然后食用 The advantage of this device is the removable bowl,这个装置的优点是它有可拆卸的碗 which you can wash whenever you need to.你可以随时洗碗 The price is $34.它的价格为34美元 PL8 Cubing MandolinePL8擦菜器 And here’s another device that will allow you to cut any products quickly and safely另一个工具可以让你不用戴防护手套 without wearing protective gloves.快速安全地切任何东西 This is a professional grater, which produces slices of identical thickness.这是一个专业的擦菜器 它可以擦出相同厚度的切片 Place the fruits or vegetable in the special bowl,把水果或椭圆形的蔬菜 or if it’s an oblong vegetable,放在这个特殊的碗里 fix this on the holder with the pins.把它们固定在支架上 Note that the contact between the hands and the blade is minimized.请注意 手尽量不要碰到刀片 The cutter offers a wide range of possibilities for processing products.刀具为加工水果或蔬菜提供了广泛的可能性 The slice width can be adjusted, too.切片的宽度也可以调整 In addition, instead of slices, you can make cubes.此外 除了切片 你也可以切块 You can buy this gadget for $80.花费80美元你就可以拥有它 Bavarian Edge磨刀器 The purpose of the last gadget that we’re gonna show today is to我们今天展示的最后一个厨房用具的功能就是 keep the kitchen knives as sharp as possible.保持厨房刀具尽可能锋利 JML’s Bavarian Edge works much more efficiently than any other standard sharpener.JML的Bavarian Edge比其他标准磨刀器更有效 The clip demonstrates how you can sharpen even a plastic card using this gadget in seconds.该视频演示了如何在几秒钟之内使用此工具锐化塑料卡片 The device is suitable for sharpening any knives even Fred knives.该工具适用于磨任何刀 甚至弗雷德刀具 The device is equipped with springs,该工具配有弹簧 creating an ideal sharpening angle when the knife is inside.当刀在内部时形成理想的锐化角度 Thanks to this, an excellent result is achieved.因此 磨刀效果很好 The price of the sharpener is $26.该磨刀器的价格为26美元 Hey! Stop being lazy. It’s time to use that brain of yours.嘿 不要再懒惰了 是时候开动你的大脑了 Welcome to Brain Time,一起来头脑风暴吧 incredible facts from the past, the present and even the future,你会在这里发现 过去 现在 甚至未来难以置信的事实 the power of nature and wild animals, amazing facts and unsolved mysteries自然和野生动物的力量 惊人的事实以及未解之谜 you’ll find all this and much more here.甚至更多 Subscribe now, you won’t regret it.赶快订阅吧 你不会后悔的
  • 2021-10-30为什么你的单臂哑铃弯举没有作用?大家好!What’s up, guys? 我是杰夫·卡瓦列雷,ATHLEANX.comJeff Cavaliere, ATHLEANX. com. 那么 请大家帮我个忙So do me a favor, 检查一下我在这个剪辑中的单臂哑铃弯举是否正确check out this clip of me doing a concentration curl 如果有错 你可以指出哪里有误么and see if you can spot what I’m doing wrong. 如果你之前看了我24秒的纠正(哑铃锻炼姿势的)视频Now guys, if you’re somebody that has watched my 24 second fixed video, 你可能会认为you might be thinking 他在举起时的偏离圆心部分太快了“He’s going too fast on the eccentric portionof the lift.” 现在我告诉你I’m going to tell you right now, 事实上错误并不在此that’s actually not what it is. 有些人会说 “我看你的节目已经很长时间了Some people might say”I’ve been followingthis channel long enough. 我知道杰夫一点点都不喜欢单臂哑铃弯举这个动作”I know Jeff doesn’t even like the concentrationcurl.” 马上我们就会谈论到此事We’re going to get to that in a minute. 现在我打算单说说“弯举”这个动作I’m talking about the curl itself. 你能指出我哪里做错了么?Can you spot what I’m doing wrong? 那么 如果你不能Ok. So, if you can’t, guys 我将要向你展示当你做单臂哑铃弯举时 需要注意什么I’m going to show what you need to do when you’re doing concentration curls. 如果你想做“单臂哑铃弯举”If you’re going to do them. 我们马上就会说到这个动作Again, we’re going to address that in a second. 当我们谈到单臂哑铃弯举时When we talk about the concertation curl people 所有人的动作都和我刚刚做的一模一样will do exactly what I was showing you here. 他们将手臂弯曲到这 然后放下They’ll curl here, and then down, 然后再抬起到这 再放下and they’ll come up here, and then down. Now, 问题是 做单臂哑铃弯举的目的是什么呢the purpose of doing the concentrationcurl is what? 有的人会说是为了二头肌的完全收缩People argue that it’s to get a complete contraction of the biceps. 为了感受肱二头肌的收缩To feel the biceps contracting. 为了获得更结实的肌肉To give you better mind-muscle connection, 如果你的锻炼不能使肱二头肌达到上述效果if you have a problem with your biceps in that way. 事实上 很多人都不能And a lot of people do, actually. 那么 接下来我将会告诉你So if that’s the argument I’m going to show you 我刚刚的演示中 主要的问题在哪儿where some of the major flaws are with that. 首先 如果你做动作时是这样的 我看见很多人都是这样First of all, if they’re doing them like this – which I see a lot of people do – 这是一个重要的错误that’s a major mistake 因为手肘的位置是你需要注意的第一件事because the position of the elbow is the first thing you want to concentrate on. 你不能把手肘放在这You can’t be resting your elbow here, 在你的大腿上 然后像这样放下on your thigh, and going down like this. 这样简直就是在制造跷跷板效应You’re literally creating a see-saw effect. 当这边的重量下降When the weight comes down 重量大部分会转移到这里on this side it almost brings the weight back up again. 这就是跷跷板效应 以大腿为支点 前后来回运动The see-saw effect, back and forth, over thethigh. 所以 无论你举得哑铃是多重的So whatever weight you think you’re lifting here, 实际上你举起的重量要比它轻的多you’re actually lifting a lot less 因为机械效益because of that mechanical advantage. 说到“机械效益”Speaking of’mechanical advantage’, 如果你想正确的做这个动作if you’re going to do it the proper way, 你应该抬起你的手肘you think you’re going to take your elbow 放到你大腿的内侧and you’re going to put it on the inside of your leg. 你最好知道这点You know better. 并不是把肘关节放在大腿最上方You’re not going to rest it on top. 所以你最好知道这点So you know better. 把肘部放在这里 然后开始弯举You put it right here, and now you start curling. 我将会抬起我的胳膊I’m going to raise my arm up 这里你可以看到重点here you can see something very important. 应当这样做They’re going to do this. 那么 为什么这是个问题Now, the reason why that’s a problem, 首先 是因为有些人抬起手肘firstly, is because they’re now taking that elbow and 用它做杠杆运动they’re using it for leverage. 他们用肘部推动大腿The elbow is actually pushing into the thigh, 然后通过推动大腿and by pushing into the thigh, 做杠杆运动来举起重量it’s giving me leverage to lift this weight. 如果你不相信Now, if you don’t believe that’s actually happening, 就仔细看看这里 二头肌上面的三头肌all you have to do is look at the involvement here of the side, and front delt 当我做到整个动作最困难的地方时 三头肌也在发力when I get to the hardest part in the range of motion here. 就是正中央这里Which is the midpoint. 为什么会这样呢Why does that happen? 因为这是整个动作最难的地方Because when it’s most difficult – 在这里我的三头肌要发力which is right here – then my delt has a short kick in 来帮助我把哑铃拉上来to help me push this up. 三头肌活动起来是因为我把我的胳膊放在了一个不动的物体上――The delts are becoming active because I’m pushing my arm into an immoveable object- 就是我的大腿――which is my leg- 因此三头肌必须要活动来抵抗这种相对的力and that’s helping to get some leverage in the opposite direction. 同理 在我们做高滑轮下拉时The same concept as when we’re doing a lat pulldown, 你双手向下拉and you’re pulling down, 但是把腿往上抬but pulling up with your legs. 抬起腿 到达位置 手往下拉Pull your legs up, into the seat, and pull down. 那样很好 因为你在用你的腿That’s good because you’re using your legs 去锻炼上半身的肌肉for a muscle group in your upper body, 但是我们使用肌肉的杠杆原理but when we’re using leverage here of a muscle that’s right here, 在“弯举”中太过于频繁and often times too involved in a curl, 那就变成了一个问题that becomes a problem. 这两块肌肉是相连的They’re right next to each other. 因此要采用和高滑轮下拉不同的方案So it’s a different scenario than that lat pull down. 你应该这样想So then what you would say is” 我不能这样做Well, then I can’t do that. 我应该使手肘低于大腿I’ve got to get my elbow off my thigh, 把手臂的后侧 也就是三头肌 放在这里put the back of my arm – the tricep – up here 抵住大腿内侧 然后开始弯举against the inside of the thigh, and then curl from there. 现在我来做正确的示范Now I’m doing the right thing.” 但是要先来回顾一下我们开头讲的事But we’ve got to go back to what we said in the beginning. 我们的目的是什么What was the purpose? 为了使肱二头肌充分收缩To get a complete bicep contraction and to 为了肌肉收缩时有最大的张力have the most tension in that contracted state. 如果你弯曲胳膊肘Well, if you get the elbow flexion, 掌心向上 抬到最高and you get the supination here, and you come to the top, 看look. 哑铃实际上是在这里的这条线上The dumbbell is actually this line here, this forearm, 前臂几乎是平行于is almost parallel with the downward 作用于哑铃的向下的重力force of gravity that’s acting on this dumbbell. 意思就是说 我能做到Meaning, I could get it – 如果我能够做到完全平行 我能保持在这个位置很长一段时间if I got completely parallel – I could stay here for a very long period of time. 所以即使我处在肱二头肌收缩的状态中So even though I’m in a more contracted state of the biceps 我仍然不会有过大的张力I don’t have as much tension here 因为这些力量彼此都是平行的because, again, the forces are parallel to each other. 前臂 重力都是竖直向下的The forearm here, and the force of gravity coming straight down. 所以我们想做的就是So what we want to do is, 我们能在肌肉完全收缩的地方能感受到这点we want to have it to where we’re in this fully contracted state, 我们尽可能让垂直的前臂 受到重力的影响and we have gravity acting as much down on our perpendicular forearm as possible. 这点我们可以通过改变我们放胳膊的地方做到We can do that by changing where we put our arm. 所以不要把它放到下面大腿的地方So instead of having it down in the tight here. 我来告诉你正确的做法I’ll tell you right out – 你要让你身体里的垃圾清理一些出去 朋友们you’ve you got to take your junk move it a little bit this way guys okay 这样你才能在中间so you can clear some room 才能清出一些空间right down in the middle. 在这个非常高的位置 腹股沟内测区域Really, in this really high up, inner groin area. 所以 你做这个动作需要做的就是[动作]So again, whatever you’ve got to do to do it. 像杰西一样 如同吹口气般轻松做到Jesse just blows and it all goes over that way. 一些人必须用点力才能移动一点Some guys have to forcefully move a little bit more. 无论你需要怎么做 注意一点Whatever you have to do, take care of it, 然后把你的手臂抬到这里 and then put your arm right here, 对应的是身体内腹股沟的位置deep inside your groin. 所以现在 当我弯曲手臂So now, when I curl up and 我能够完全收缩这里 杰西 来这边拍(对拍摄者说) 实际上I go to complete contraction here-Jesse, come around this side, actually. 你可以看到这个角度没那么垂直 更加水平You can see that the angle is a lot less vertical, and more horizontal, 这就使得哑铃更加受到重力的影响which is more toward allowing the dumbbell to be acted upon by gravity. 但我能做的比这更好 因为如果我从这里开始But I can do better than that because if I take it from here, 而且我知道我得and I know I’ve got to 与地面更加保持水平get a little bit more parallel to the ground, 我就需要向前倾一点I just lean forward a little bit more. 现在 我做到了完全的屈肘弯曲和完全的反掌姿势Now I have complete elbow flexion and complete supination here, 我真的真的and I can really, really 比我原本感受到了更多的肌肉收缩感feel this thing a lot more than I could, 我甚至把三角肌的作用降低到最小and I’ve even minimized the contribution of that delt, 即使三角肌总是会鼓起even though it’s always going to pop out 因为我在使用 手臂的背面because I’m, again, using the back of my arm here. 而不是用我的肘部发力Not the point of my elbow to drive in. 有人会说 杰夫Now, let’s go to the people that say” Jeff, 我记得你说过“你不喜欢 单笔哑铃弯举I remember you said you didn’t like the concertation curl. 它不是最佳选项”That it wasn’t the best thing to do.” 确实不是 有几个原因No. For a few reasons. 第一 我喜欢做任何时候都能做的身体锻炼Number one: I like more athletic exercises at any opportunity I can. 我们要训练运动员 所以我也努力更运动化We train athletes here, so I try to get more athletic. 也就是说 如果我能站着 我会更喜欢Which means, if I can be on my feet I like that better. 但更重要的是 如果你要But more importantly, if you’re going to go 完成在肩部弯曲部分的for complete contraction of the biceps, 肩膀哪里弯曲了呢?where was the flexion of the shoulder? 由于我们对肱二头肌长头腱连接处的价值很熟悉Because we know by virtue of the connection of the longhead of the biceps, 从肩关节到盂肱关节的上部分past the shoulder joint, to the upper portion of our glenohumeral joint here, 有肩部弯曲的空间we have room for shoulder flexion 在这里here. 它一定是完全收缩的一部分It has to be part of the complete contraction. 所以我想要我的手臂往上So I want my arms up. 如果我的手臂在这里 我们做不到那样If we’re down here we’re not getting that. 所以我选择的――无论你是选择缆机So what I opt for – whether you do it with the cable machine, 还是用你的双手or you do it with hands 都能让你的手臂往上– it’s something that gets your arms up 现在的情况 考虑到反掌姿势in this position, allows for the supination, 考虑到手肘弯曲and allows for the elbow flexion. 所以我们这样做So we do this. 这个姿势 然后弯曲 We come here, and we curl up, and in this way. 这样 我之前演示过这个姿势的变种形式I’ve demonstrated variations of this before, 你现在可以看到 三个部分which you can see now I’ve got all three components. 弯曲 反掌I’ve got the flexion, the supination, 还有肩部弯曲and then the shoulder flexion as well. 这样就做到了完全的肱二头肌收缩So I can really get a complete bicep contraction. 我能感受到我的肱二头肌鼓起I can feel this thing balling up on me. 你想做的更帅气一点You want to make this cooler? 这样做You do this. 拉到这里You come up here. 为什么它更锻炼呢Why is it athletic? 现在我能保持这个姿势唯一的原因就是The only thing holding me in this position is 臀部肌肉群的力量the strength of my posterior chain. 我的臀大肌和我的腰部My glutes and my low back. 因为如果我让我的整个身体这样折叠起来Because if I let go my whole body wants to fold that way. 所以臀部肌肉群的所有肌肉都要收缩So all the muscles on the posterior chain have to contract here 才能让我保持这个姿势to allow me to be in this position here. 如果你想要负荷过多 后退一步If you want to overload it, from here you step back, 再往前一步 手收回and you step back, you come in, 然后放下and you come in, and down. 往上拉 往后走Pull it up, back, back, 下半部分紧绷着 往前nice and tight on the lower half, and in. 往上拉 往后 往后 往前 往前 再一次Up, back, back, in, and in one more time. 往上 往后Up, back. 两腿要在中间保持等距离运动Again, you’ve got this isometric component in the middle 通过一步一步的等距延长by prolonging it with the stepping. So. 在重量训练室里考虑科学很重要Guys, it’s important to put the science into what you do in the weight room 因为它会有影响because it matters. 如果你是有特定目的If you’re going for that intended purpose 想要完整的收缩of trying to get the full contraction, and 你就要that’s what you’re going to use 刺激你的肱二头肌—无论什么原因—to activate your biceps – whatever the reason why – 都能是合理 正当的理由that could be a good, valid reason. 但是 如果你没有理由支撑科学的重要性But if you’re not backing it up with the true science it’s not going to matter. 这里再提一次 我们刚刚做的Here, we just did that. Again, 如果你想在这儿做出调整if you want to make the tweak 你也可以这儿做over there you can do it there, too. 你手臂的位置也会有影响 就像其他的一样The position of your arm matters, just likeeverything else, guys. 这是一个逐步的过程We put out a step by step program 与此同时 我更加关注每个动作的细节where I pay close attention to detail on everything we do, 确实如此 在每次锻炼 每次运动in every workout, in every exercise. 我觉得这就是带给我们的好处I think that’s what gives us the advantage 让我们的节目有效果and makes our programs as effective as they are. 可以在ATHLEANX.COM观看They’re all available over at ATHLEANX. com. 今天就去观看You can get yours today. 同时 如果你觉得视频对你有帮助 在下方评论以及点赞In the meantime, if you’ve found the video helpful leave your comments and thumbs up below. 让我知道你想让我展示什么Let me know what you want me to cover 在接下来的视频中 我会为你们做in a future video and I’ll do that for you. 毫无疑问 朋友们No doubt about it, guys. 很高兴能够看到你们在下方的评论和建议I’m always glad to read your comments andsuggestions below. 好了 再见All right, see you soon.
  • 2021-10-30使用热熔胶枪做装饰品的21个创意[音乐][Music] 天真热Hot damn. 是时候学习使用热熔胶枪制作装饰品的It’s Time to learn 21 Insanely Cool Things 21个炫酷(降温)创意了You Can Do With a Hot Glue Gun 本视频创意由爱丽丝·梦空莱提供by Alice Mongkonglite 1.用蜡笔替代胶棒 为孩子制作神奇的蜡艺作品1.Swap glue sticks for crayons to create awesome wax art for your children. 这有点像用吹风机使蜡笔溶化的小把戏It’s like that overdone blow dryer/crayon trick, 但这个方法会更好but waaaay better. 请记住:Keep in your mind: 我用的是老旧便宜的热熔胶枪I used an old, cheap glue gun, and now 现在它已专门留着做热熔蜡艺了it is set aside strictly for melted crayon art. 从制作开始到制作完成Turn off or silent your phone 请把手机关机或调至静音and pay all your attention to your children during this project. 并全程关注您的孩子From start to finish. 另一个技巧是:将蜡笔粘到空白画布上Another trick: Glued down crayons on a blank canvas, 让画布微微倾斜prop it up at a gentle angle, 然后开启加热工具或吹风机NEXT, turn your heat tool or hair dryer on. 如果你用的是吹风机If you’re using a hair dryer, put it on a 请调至低档或使用散风嘴low blower setting or use a diffuser. 请留意蜡笔的热度Focus the heat on the crayons. 它们很快便会融化成蜡珠 沿着画布流下They will quickly turn sweaty, then start dripping down the canvas. 这时 你可以改变画布的倾斜度At this stage, you can change the tilt 来控制蜡滴滑落的速度of the canvas to control how fast the drips go. 放在一旁等待冷却Let it cool. 如你所见 这是一种艺术As you can see, this is an art work minus all 如果不算事后要洗的脏衣服的话messy shirts you have to clean later. 2.用传统的方式——蜡封来封上信封2.Seal your envelopes old-school style with wax seals. 小心地将蜡笔插进热胶枪Carefully start to seed the crayon into the glue gun. 你可能要借助扳机You will need to feed it in by hand 来把它按进去with a little assistance with the trigger. 接通电源 待蜡笔自己从胶枪流出Plug in the glue gun. You will know it is ready 一切就都准备就绪了when the crayon starts to leak out on its own. 制作这个蜡封时For this project, an orange crayon was 请先放红色蜡笔 再放入橙色蜡笔fed into the glue gun after a red one 以达到眩晕效果to achieve a swirl affect. 待蜡油冷却变硬后才能触摸Let dry and harden before touching. 3.用一点点胶堵住洗浴玩具3.Plug up bath toys with a simple dot of glue. 这样就能抑制大家平常不太注意的霉菌增长This will prevent mold build-up you didn’t even know what’s happening 咦~好恶心(ewww). 在封玩具之前Before hot glue it: 我会用一加仑水兑¾杯漂白剂I soaked the toys in 3/4 cup of bleach with 来泡一泡玩具one gallon of water. 多次测试后我发现After few test, 漂白剂比白醋除去的霉菌更多Bleach released more mold than using vinegar. 清洗玩具后After cleaning these toys, 我把少量热胶滴到玩具的小孔中I put a little bit of glue on the holes of each toy 确保玩具内壁的干净to keep them clean. 这真是太棒了!This has been wonderful!!! 三个月了It has now been 3 months 大多数玩具上的热胶都没脱落and the glue has successfully stayed on most of the toys. 那些我无能为力的玩具已经扔掉了Those I couldn’t helped went to trash bag. 4.为普通的花瓶加上装饰纹理4. Decorate a plain vase with a textured effect. 选择你想要的图案Choose whatever pattern you want, 圆形 之字形或者直线circular, zig zag or straight. 从容器中间开始 朝着顶部进行装饰start in the middle of the container and work your way toward the top 再从中间向下 完成底部的装饰and then start again and finish to the bottom, 或者就从底部开始 径直而上进行装饰or simply start at the bottom and go all the way up. 你可以适当地停下来 再重新开始It’s fine to have to stop and restart, 不均匀的装饰效果会形成完美的有机图案the effect of having it uneven is wonderfully organic. 若你想使图案更精准if you want a more precise look, 可以在涂热胶时it may help to have someone turn the container for you 让人帮你转动花瓶while you apply the hot glue line 我发现 如果用胶枪口贴着花瓶I found if I touch the tip of the glue gun to the vase, 顺沿着胶枪口挤胶水and push the tip ahead of the glue, 就能画出流畅平滑的线条I got a pretty smooth line. 小窍门:如果出现了凸起的胶滴Tip: If you are seeing uneven globs of glue, 你可以趁着胶水还没干it’s fine to work the tip of the glue gun 使胶枪口前后移动 推平胶滴back and forth to even them out while the glue is hot. 再让它冷却Allow it to cool. 没有把握的朋友for Scaredy Cats: 可以先在花瓶外裹一层蜡纸You can always practice your glue lines and technique 在上面练习如何画热胶线条 探索技巧first on a piece of wax paper wrapped around 然后粘到蜡烛台上and taped to the candle holder. 还有 请记住Also, remember, 这只是个1美元的杯子 并非无价之古董its a dollar store container, not a priceless antique, 所以请允许自己犯错 开心就好so give yourself permission make mistakes and have some laughs 5.你可以给图案上色做个独特的瓶子5. You can also paint over your designs to create custom jars. 这是一种相当酷的标记方式This is an awesome way to label things 你也可以写下一些可爱的话or write a cute message. 你只需要牛奶瓶 布用记号笔以及热熔胶枪……A milk jar, fabric marker and glue gun are pretty much all you need…. 方法如下:扶住牛奶瓶Instruction: Get your hand on a milk jar, 用事先备好的记号笔write one or two favorite words on it 写一两个喜欢的单词using fabric maker you prepared. 再沿着笔迹涂上热胶and trace it with your glue gun. 然后就可以给你的新牛奶瓶上色啦and then paint your new milk jar 视频下方有具体的操作指南if you want it Instruction pasted under this video. 你也可以用这种方式or Renew your poor forgotten dollar store vase 翻新早已被遗忘的旧花瓶with this trick. 第一步 清洗Step 1. Clean it. 第二步 在花瓶上作画2. draw on the vase, 最好是简单的图案或单词a simple pattern or words work best. 第三步 把胶枪调到中档或低档3. Set your glue gun on medium or low 并拿出足量的胶棒备用and have plenty of back up sticks. 第四步 慢慢地沿着图案涂热胶4. Slowly follow you simple pattern. 如果你搞砸了 不用担心Don’t worry if you mess up, 等热胶干了以后when the hot glue dries 你可以直接撕掉它(耶!!!)you can simply peel it off (yeaaaaa!!!) 第五步 等待热胶定型5. Let the glue set 第六步 把花瓶带到通风处6.Take outside to a ventilated area and apply 在花瓶外面涂上2—3层喷漆two to three coats on the outside of the vase with spray paint. 我用的是金属涂漆I used a metallic paint 每个涂层间隔5分钟 待它风干and let it dry about 5 minutes between each coat 以免留下胶滴to avoid drips. 第七步 静候几小时 待涂漆定型7.Let the paint set for a few hours,and, 第八步 把花瓶放架子上 以便欣赏8.Set upon a shelf to admire 或插上一捧花送给妈妈or gather a handful of flowers and give to your mother 或用它做你喜欢做的事情:)or do what ever you like with it:) 6.自制一块刷子清洁板 清洗你的化妆刷6. Clean your makeup brushes with this DIY brush cleaning board. 这是仿照西格玛刷子清洁垫自制而成的This is a DIY dupe for the Sigma Brush Cleaning Mat, 而西格玛清洗垫要花32美元which costs $32. 现在只需一块写字夹板和一把胶枪This tutorial makes the same thing 即可制作出同样效果的清洁板with just a clipboard and a glue gun. [音乐][Music] 7.仅需一点热胶7.Transform any hanger 即可将普通衣架改造为防滑衣架into a non-slip hanger with just a little bit of glue. 总为衣服滑落衣架而烦恼?Tired of clothes slipping off the hangers? 只需在衣架两旁Simply put a wiggle of hot glue 涂一条波浪形热胶 待热胶变干on each side of the hanger and let it dry, 把衣服挂回去 就不会再打滑了!then put your clothes back on and no more slipping! 8.涂上条状热胶 即可让拖鞋不再打滑8.Take the “slip” out of slippers with just a strip of glue. 真聪明 耶 再也不用去急诊室啦!Very clever and YAY for no trips to the emergency room! 9. 9.用金属丝 热胶和颜料制作美妙的珊瑚景观Make these crafty coral masterpieces with just some wire, glue, and paint. 看起来很难It looks intimidating, but here are 但下面就是制作步骤了step-by-step instructions. 红珊瑚的制作步骤:For the red coral: 裁几根4—16英寸的金属丝Cut several pieces of wire in different size, 然后对折between 4″ and 16″ long and fold them in two. 给所有金属丝涂上热胶Take your glue gun and cover all the wire with glue. 让金属丝自然成形Give it a natural shape. 请根据你需要的珊瑚大小进行操作Do as much as your coral size required it. 我做了9株珊瑚分枝I did 9 wire pieces and the finish coral 完成后 珊瑚大约高7英寸 宽4英寸is about 7″ high and 4″ wide. 3. 给每根金属丝涂上你喜欢的颜色Choose a color you like and paint every piece, 我用的是丙烯酸颜料 效果很好I used acrylic paint and it works pretty good. 等颜料晾干Let it dry. 现在你可以开始收拢珊瑚了Now you can begin to assemble your coral. 每2—3株珊瑚 用一根金属丝缠起来Take 2 or 3 pieces and wraps a piece a wire around to tie them together. 加1—2株珊瑚 再缠绕……Add 1 or 2 pieces and wrap again… 重复上述步骤 直到全部绑好repeat until all the pieces are bound. 适当地扭动金属丝 让珊瑚直立To have the coral stands straight just twist the wire properly. 白珊瑚的制作步骤:For the white coral: 裁3根12—14英寸的金属丝Cut 3 pieces of wire between 12” and 14” long, 把一端系紧tie one end together. 随意折弯金属丝Free your mind and Fold the wire to make them 让它们看起来自然点look more natural. 给金属丝涂上热胶Use your glue gun to cover the wire with glue. 然后再加几个粘合层Then add more layers of glue the best way you 这是制作珊瑚枝的最佳方法can to make the branches of the coral. 添加更多粘合层 粘合层 粘合层……Add more layers, and layers, and…. 待到珊瑚形态坚硬稳固until the shape become a little rigid. 你就可以翻转到另一边So you can flip it and start to add glue layers 继续添加粘合层on the other side. 你对珊瑚形态满意之后When you are satisfied with the shape, 让它完全冷却 然后上色let it cool down completely and paint it. 做底座时 裁一块木板To make the base, cut a piece of wood 把金属丝固定到上面and fix the wire on it. 我用了U形钉和胶水来固定I used U nails and glue. 想要完美收场To have a pretty finish, 请给底座的金属丝也涂上热胶cover the base wire with glue and paint it the same color 并涂上与珊瑚相同的颜色as your coral. 10. 10.缝制人造罗马窗帘时 不再为缝边而烦恼Create faux roman shades without the hassle of sewing. 不用缝纫也就没有问题了No sew = no problems. 不 我只是用了可靠的热胶枪Nope, I just busted out my trusty hot glue gun 这个窗帘只花了我20分钟!and whipped this faux roman shade up in about 20 minutes! 我就是量了窗户的尺寸All I did was measure my window to 计算出窗帘的长度和宽度figure out how long and wide I needed my shade to be 然后给长边和宽边多留了几英寸and then I added a couple inches to both 以便有位置镶边the width and length to make room for hemming. 然后我用熨斗压出镶边线 这样容易镶边Then I used my iron to make easy to follow hem lines. 我在帘顶缝了较大的摺边I made a larger hem at the top 这里要插入杆子挂窗帘where I would be inserting the rod to hang the shade. 镶边线熨过以后Once the seams are ironed it’s really easy 就能用热胶枪轻易就地进行“缝合”了to use a hot glue gun to “sew” them closed. 你应该使用高温胶枪You want to use a high temperature glue gun so 这样 热胶就不会太快结粒 变硬that the glue doesn ’ t bead up and harden too quickly. 分段“缝合”能够保证Working in small sections also helps to make 布料黏合到一起之前 热胶不会干sure the glue doesn’t dry before the fabric is fused together. 所有边都用热胶镶好以后Once all sides are hot glued, 你就可以挂窗帘啦you’re ready to hang your shade. 我喜欢在窗帘挂好以后I like to gather the sides with my hot glue gun 用热胶枪来合边after it’s hung on the window. 我只需把布料折起来I just fold the fabric up and then 然后滴一小滴热胶让布料定型put a small bead of hot glue to hold it in place. 然后往后边站 说一句Then stand back and say………….. “谁还需要缝纫机呢?!””Who needs a sewing machine?!” ? 以上就是全部内容That’s all for now.. 若你想获取更多居家装饰的信息If you want to get new home decor ideas 请点击视频下方订阅键Send directly to your favorite email.. 我们会把邮件发送到您的邮箱Press the subscribe button under this video 退出视频之前Before you go, 请留下您的评论 分享或点赞leave this video with your lovely comment, share, or like 谢谢观看 再见Thanks for watching and see you again soon.
  • 2021-10-30吃巧克力能增肌吗?We all love sweets.我们都热爱甜食 And even if you’re very healthy and fitness-conscious即使你本身既健康又注重体型 it’s hard to simply do away with all the yummy goodness.放弃所有好吃的仍是一项考验 For some of us, the problem lies with the insatiable addiction to chocolate.对某些人 巧克力的诱惑无法抵御 But, what if our joy of chocolate can be a good thing?但 如果把享用巧克力变成一件好事呢? Heck, what if it can help you build muscle?如果它能帮你锻炼肌肉呢? Well, that’s the case being made about dark chocolate.这里就有一个关于黑巧克力的例子 The belief is that dark chocolate can increase muscle growth有人相信黑巧可以增长肌肉 because it contains the flavanol epicatechin.因为它富含黄烷醇表儿茶素 Epicatechin has been hypothesized to invoke two significant muscle-building properties:表儿茶素被认为有两项显著增长肌肉的功效 decreasing myostatin, and increasing follistatin.降低肌抑素 提高卵泡抑素 A 2014 study seeking potential methods to diminish the effects of sarcopenia,为寻求解决肌少症 即肌肉群因年龄原因萎缩 the process in which we lose muscle mass due to aging, tested exactly for this.一项2014年的研究对此进行了试验 With roughly 150 milligrams of epicatechin supplementation per day,每日150毫克的表儿茶素补剂 the 6 middle-aged subjects saw a 16.6% myostatin decrease使六位中年实验者的肌抑素降低16.6% and a 49.2% follistatin increase.卵泡抑素则增长了49.2% So why is all of this important?那么 这些数据有何重要? Myostatin is a regulating protein that alters the rate of muscle growth,肌抑素是一种调节蛋白 通过制造肌肉外壁 creating a genetic muscle ceiling.改变肌肉增长率 The more myostatin present, the lower the amount of muscle you can build.肌抑素越多 肌肉量越少 As seen in other animals, the lack of myostatin此亦见于其他动物中 肌抑素的减少 can invoke unnatural amounts of muscle.会导致肌肉量的不正常增长 The protein follistatin, has an antagonist effect to myostatin,卵泡抑素蛋白与肌抑素存在拮抗作用 diminishing myostatin’s muscle limiting effect.它能降低肌抑素对肌肉的限制 Fittingly, if your goal is to build muscle,若你的目标是健身增肌 you want myostatin reduced,你希望降低肌抑素 but not to the point of completely removing it.又并非完全消除它 And as showcased, this is a very likely scenario with epicatechin那么前面所说的表儿茶素正好适用 and the necessary amount can be obtained through dark chocolate.所需用量可从黑巧中获取 However… the amount you have to eat is relatively high.不过 你得吃很多很多的黑巧才行 Now, all dark chocolates are not created equal.而且 每块黑巧中的表儿茶素含量并不完全相同 The ones with the highest epicatechin content are the ones with the highest cocoa purity.可可含量越高的黑巧 表儿茶素才越高 You will need 100 grams of 50% cocoa dark chocolate你得吃下100克含50%可可的黑巧 to reach the 150 milligrams of epicatetchin used in the study.才能达到研究中的150毫克表儿茶素用量 However, you will only need 60 grams of 85% cocoa dark chocolate to reach the same amount.不过食用60克含85%可可的黑巧就可以达到相同用量 Do the math and that’s roughly 350 to 600 calories计算可得 单单从黑巧中 from nothing but chocolate… per day.每日就得摄入350-600卡路里 For some, that’s not a problem.对某些人这不是问题 For others, especially those with weight restricted goals,而对需要限制体重的人来说 it will be quite difficult to reach this amount.要吃这么多量就太难了 And whether consuming smaller amounts will still yield而减少黑巧食用量是否仍能 enough growth benefits remain to be seen.获取足够增肌量还不得而知 On top of that, it’s not entirely certain that even high amounts of epicatechin最重要的是 还无法完全确定表儿茶素的 can ensure greater muscle growth,高摄入量会必然提高增肌量 but the research does look promising.但此项研究仍很有前景 Either way, the epicatechin benefits don’t stop there.不论如何 表儿茶素的好处不止于此 It can potentially increase testosterone,它可以提高睾酮含量 increase ghrelin, which suppresses appetite,提高可抑制胃口的生长素含量 and increase nitric oxide, which can improve blood flow to the muscles.并增加一氧化氮含量 促进血液向肌肉流通 Time will only tell how effective epicatechin and dark chocolate can be.能证明表儿茶素和黑巧功效的唯有时间 For now, if you’re already enjoying a decent dose of your favorite dark chocolate,若你已在享用适量的黑巧 you can have some peace of mind可以放宽心了 knowing your sweets can potentially improve your gains.这种甜食对你有潜在益处 What’s your thoughts on dark chocolate gains?对于黑巧的好处 你怎么想? Believe the hype?如相信这一理论 Share your thoughts below.请访问以下网站分享你的想法 Check out some new PictureFit tees while you’re at it.并可查看新款picturefit牌T恤衫 And as always, thanks for watching!一如既往 感谢收看
  • 2021-10-26为生活腾出空间 2018这是最后一份文件工作 是马拉松式会议的尾声 最后一杯咖啡It’s the end of paper-shuffling,marathon meetings, coffee to go-juggling 远离拥挤的道路 喘息着结束一天的奔波road raging and commutingwhile catching your breath. 但这才是生活的开始But it’s the beginning of life. 因为我正在家Because I am home. 为新的生活腾出空间Make room for a new beginning. 为新的房客 为新的亚麻布床单For new linen for a new tenant. 这可能是一段美好友谊的开端It might be the start of a newbeautiful friendship. 为你的家人和朋友腾出空间Make room for familyand for your friends. 为那些让你失望For those who let you down, 又始终放不下的人but might just be there in the end. 为成功和失败腾出空间Make room for wins, and losses. 为老板和那些永无休止的办公室故事For bosses and theirnever-ending stories about the office. 为那些生命中的第一次和最后一次腾出空间Make room for the first time,and the last time. 还有这之间的事情 和逝去的时间The ones in between, and the past time. 为刚出生的宝贝 为跳舞的地方腾出空间Make room for one more,for the dance floor. 确保你为你所爱的一切留出空间And make sure you make room for whatever it is that you stand for. 为爱 为失去腾出空间Make room for love, make room for loss. 为你珍惜的事情 不计代价For the things you cherish,whatever the cost. 腾出空间只为了让生活变得更好Make room just to make it really nice. 确保你为生活腾出了空间Make sure you make room for life.
  • 2021-10-26如何建立一个迷你高尔夫球场如何建立一个迷你高尔夫球场 Hi, I’m Bob Clagett.大家好 我是Bob Clagett I run a channel here on YouTube called I Like To Make Stuff,我在YouTube上运营一个叫做我爱制作的频道 where we make all sorts of projects.我们制作各种各样的东西 But today, we’re working with Lowe’s但今天我们将用Lowe的产品 to make a project for the whole family here in my backyard.在我家后院为整个家庭做一个大项目 Let’s check it out.来看看吧 Today we’re gonna make a really small mini golf course in our backyard.今天我们要在后院里打造一个非常迷你的高尔夫球场 I started out taking advantage of the terrain and the hill,首先我想利用地形和山的优势 and used some spray chalk to outline the area that I wanna cut into.然后用喷漆粉笔标记我想要挖的地方 So you’re gonna start down here on this end,你将从这里开始 and put around this shape然后围着下面这个洞 to a hole that’s down here.把形状画成这样 And then now go down into a pipe underneath the ground,然后顺着地下的水管 that will split into multiple veins它们会分出很多走向 that will go down to the lower green.然后通往低部的草坪 They’ll come out in random locations,它们出现的地方是随机的 and then we can have one or two or more holes down here to change the game.然后我们能在这里多加几个洞 使游戏更多变 So the first thing is to dig down into the ground,所以首先我们要向下挖 so we can put a base of gravel.用沙砾铺好底部 But before you start digging in your backyard,但在你开始挖自家后院之前 make sure to call the local utilities确保已经告知当地的资源管理机构 and have them come mark where all the lines are.让他们来标记好管道都在哪里 So you don’t mess anything up.这样你就不会惹到麻烦 Over the weekend I got both of these sections dug out,周末的时候我把这两个区域都挖出来了 and we also got a whole lot of rain,但是因为总在下雨 which means the holes got really muddy.这些洞变得非常泥泞 So before we put anything on top of them,所以 在往草地上放任何东西之前 I wanna use this tamper我想用这个打夯机来敲打泥土 to knock down all that mud and get it as compact as possible.让它们变得尽可能地紧实 Then we’re gonna lay down some gravel as a base.然后我们铺一些沙砾作为打底 I got the gravel laid down in the top section and the bottom section.我放置了一些沙砾在上部和下部 And then to connect those two,之后将它们连接起来 I dug a trench to lay down some PVC.又挖了一条渠道用来放置一些PVC管 This is 2 inch PVC pipe这是2英寸的PVC塑料管 and so that’s gonna make the hole here这会让这个洞 quite a bit smaller than a normal mini golf hole,比正常的迷你高尔夫树洞还要小 but that’s just gonna make it more interesting.但是这让整个游戏更有趣了 Now this is gonna carry the ball from the top to the bottom,现在我想要拿一个球让它从管道上部滚下去 but we’ve got a split in the middle,但是在中间是有分流的 so that there’s some random placement.所以需要做随机位置的放置球试验 I wanted to make sure that as the ball came down this pipe,我想要确认球可以滚进球洞里 it was forced to go left or right,让它能向左或者向右移动 and wouldn’t get stuck, right there in the middle.并且滚动过程中不会在中部受到阻碍 I tried a bunch of existing fittings from Lowe’s,我尝试从Lowe那得到一些现成的配件 but I didn’t find one that works,但是一个都不好用 so I ended up making a custom fitting,所以最后我还是用了传统的方式 an actual Y by cutting two of these in half and gluing them together.就是把这两个切分成两半然后把它们粘在一起形成一个Y形 I went ahead and added a hose clamp我到这加了个软管夹来固定它们 just to make sure that they wouldn’t come apart,以确保它们不会分开 because this is gonna get buried under a lot of dirt.因为它会被埋在很多土下面 So now that that piece is in place,既然现在那块已经放好了 the ball will come down this main channel,球会从这个主道上下来 and it is forced to go left or right.并且它会受力滚向左边或者右边 And as long as my new fitting is level,只要我的新装置是水平固定的 it should be pretty random.结果会有随机性 I left these pipes a little bit longer than they’re gonna need to be,我把这些管子的长度预留的比所需的稍长一些 because we’re gonna build a retaining wall right here out of some bricks.因为我们要在这用砖块建造一个固定墙 So once I get that retaining wall in place,一旦固定墙建成 I’ll go back and cut these off so that they’re flush with the wall.我就会回来把多余部分切掉 管子就能嵌平在墙里头 I’ve got this all in place,我已经把它们都放好位置了 so let’s test it out and make sure that everything works.那么我们就来测试一下确保它能正常运作 So now that we know those pipes are good,现在我们知道那些管子都是好的 and the balls are going to go where we want them to be.并且球也会滚到我们期望的位置 We’re gonna lock this thing in place我们将通过将底下放一些碎石 by putting down some gravel underneath it,来把这些固定好 so we can’t sink any more.它就不会沉下去 And then we’re gonna put all the dirt and the grass back on top of them,然后我们把土和草都放回在顶上 try to get some grass growing.试着让草保持生长 I got all the dirt and the grass put down back on top of the pipe.我把所有的土还有草放回管子顶上了 So now before we put the concrete down,在我们把水泥放进来之前 I’m going to use this PVC cap as the holes.我要用这个PVC盖子当做孔洞 I’m going to put in one or two of these down here.我要在这放一到两个 So we have multiple types of gameplay.现在我们有了几种游戏玩法了 But I’m going to push this down into the gravel,但是我要把这个放进砂砾里面 and temporarily put in a pipe,把它暂时放进管子里 so it doesn’t fill up with gravel or concrete.那样它就不会被灌入砂砾或者水泥 And this will hold down here while we put in the concrete on top of it.并且当我们在顶上浇水泥的时候它能支撑住 If this ends up protruding too much,如果它最后突出太多的话 we can always go back and cut it off flush with the top of the concrete.我们可以随时返回来把它削平到跟水泥面等高 I’ve laid out several bags of concrete on top of this,我已经在这顶上倒了几袋子水泥了 and we’re just trying to spread them out by hand.然后我们就用手把它们铺开 We used the stick to kind of try to even it out a little bit.我们用棍子稍微让它的面更平整 It doesn’t need to be perfectly flat or level,水泥没必要完全平整或者水平的铺开 because it’s going to get covered up with the green.因为后面还要在上面覆盖草皮 And honestly the more variation you have in the surface,并且老实说表面越波澜起伏 the more fun the games gonna be to play.游戏玩起来就越充满乐趣 So next step, we’re gonna spray this down really lightly,下一步 我们就要轻柔地把它们铺散开 but really well, so it can harden up.要厚度适宜 然后它才能凝固 As I’m running this down, I wanted to point out我现在在洒水 我想要指出的是 I did say concrete earlier,我先前说的是水泥 but technically this is mortar.但是专业点讲这是砂浆 It’s a little bit more forgiving than concrete.它比水泥更细腻 And it doesn’t have any rocks in it, so it’s pretty even,并且这里头没有任何石块 所以它是相当平坦的 which will make for a better surface finish here.这会让我们的成品的表面更好 We finished up the mortar on that green.我们在那片绿草上弄完砂浆了 We have to make sure that we spray it every once in a while to keep it wet.我们必须要确保洒到每一个地方让它保持湿润 That’s part of the curing process.这是固化过程的一部分 Just follow the instructions on the bag of mordor that you get.按照你手上的砂浆包上的指示去做 And down here, we’re gonna do basically the same thing.在这我们也是做一样的内容 But before we spray, we’re gonna lay in the first row of bricks for a retaining wall.但是在我们铺之前我们要放置一层砖块做挡土墙 And that’s gonna run all along this side all the way around.砖块是沿着这一路边边放置的 And just put in the first layer,来放上第一层 and once we get those locked in, then we’ll work on stacking them up.放好位置后我们来把它们垒起来 So I’m going to lay down some mortar along this edge,所以我要沿着边边倒进来一些砂浆 then start to lay down the first layer of bricks.然后开始铺第一层砖块 While we’re waiting on the mortar to set up,当我们等待砂浆成型的时候 I’m gonna go ahead and use some LANDSCAPE construction adhesive to attach the wall.我们来用一些景观建筑粘合剂把墙固定住 I’m gonna put a bit of it across the top of this first level of bricks.我会在第一层砖块的顶部涂抹一些 And then add a second and possibly a third level of bricks to get it high enough.然后加上第二层或者第三层砖头让它足够高 Then we’ll come back in backfill behind that wall with some extra dirt,然后我们在墙后面再用一些土来回填 just to make sure that this level is up to the top of the wall.就是为了确保这条水平线跟墙顶位置齐平 We’ll do that where we need to,我们会在需要的地方处理一下 but actually one level is gonna be fine for a lot of this.但是实际上对于很多位置来说一层就可以了 Now the retaining wall is in place.现在这个固定墙就到位了 We’re gonna use this oscillating tool to cut off the PVC pipes.我要用这个切割工具把PVC管子多出来的部分切掉 I’m going to make sure that this is flush with the wall,就是为了确保管口跟墙面平齐 and just cut through it at an angle.以某个角度切割它 That’s one of the big advantages of a tool like this.这就是这种工具的一大好处了 Now that the mortar is all dried and set up.现在这些砂浆都干了成型了 We’re gonna put down some indoor outdoor carpet.然后就是放上一些室内室外人工草皮 This should be perfect for the green.绿色的会很好 This gets attached down to the mortar with some contact cement草皮是用接触胶合剂粘附在砂浆面上的 that’s made specifically for indoor and outdoor use.这是专为室内或室外制成的 To trim out this whole thing, we’re gonna use this rubber landscape edging.为了修饰一下场地 我们要沿边放置这个橡胶边 This is great, because you can easily put it down with some included stakes.这是很妙的 因为你可以很容易地放置它 And it gives you a nice flat edge on the outside that you can mow right up against.并且它会在外面给你一个很好的平整的边边 那么你就可以贴边操作 This project has been a blast to do,这个工程已经完成了 and the kids and the adults are both having a whole lot of fun with it.并且小孩和大人都可以在里头玩得开心 Now it’s gonna be totally different,现在这就完全不一样了 if you build something like this based on where you put it.如果你在选中的地方建了这样一个东西 And you can add lots of other features like landscaping to make it unique for you.然后你可以加上很多其他美化的东西来让它与众不同 We’d love to know what you think about this one.我们会很高兴能得到你们关于这个视频的想法 Let us know down in the comments.在下方评论告诉我们哦 And make sure you subscribe to the Lowe’s Channel,并且确保你们订阅了Lowe的频道 because we’ve got some other great outdoor projects coming up really soon.因为我们很快还会有一些其他的很棒的室外工程推出 I’m Bob from I Like To Make Stuff.我是我爱制作的bob We’ll see you next time.下次见哦
  • 2021-10-26基础瑜伽——站立前屈式大家好 欢迎来到爱珺瑜伽 我是爱珺Hey, everyone, and welcome to yoga with Adriene, I am Adriene. 今天要学的是基础瑜伽中的UttanasanaAnd today we’re gonna continue our foundations of yoga series with Uttanasana, 也叫站立前屈式also known as the forward fold, 非常舒缓压力的 很好的基础姿势very soothing, grounding awesome pose. 站在垫子上 上升 俯身 开始吧So, hop on the mat, and let’s swan, dive, right in. 站立前屈式以山式开头——For Uttanasana, forward fold, we’re going to start in our mountain pose, 就是我们上周学习的姿势which we did video for last week, 你可以参考那个视频so you can refer to that video, 学习山式动作的要领uhm, to get the foundations of mountain pose, 我会把山式快速地过一遍so l’ll quickly just go through my checklist, 抬头 头顶上提if you will hear, as l lift and lengthen up through the crown of the head, 将体重均匀地分布在双脚的四角之间spread my weight evenly between all four corners of the feet. 抬起脚趾能帮你做到这点Lifting the toes helps with the that. 向骨盆骨内收骨盆Tucking my pelvis in to meet my pelvic bone, 然后发现心情自然地高兴起来and then finding that natural lift in the heart, 收紧肩胛骨并下拉my shoulder blades squeeze in and together and down, 下巴平行于地面chin parallel to the earth. 初学者建议将手放在腰部For beginner’s forward fold, l recommend taking your paws to your waist, 还可以双手叉腰and maybe even hooking your thumbs behind your waistline, 事实上我转到这边 可能更清楚点in fact l will turn to the side here, just so we can demonstrate this little more clearly, 内收骨盆 收紧小腹 腰背挺直l’m tucking my pelvis, drawing my navel in, staking the spine, 看这里 像超人一样的姿势and coming to this, like, super hero pose, 儿童瑜伽里称为神奇女侠或超人in kid’s yoga we call it like wonder woman or super man, 收紧肩胛骨 吸气 呼气并头顶向上延展shoulder blades squeezing together, l’m gonna inhale, extend through the crown of the head. 现在进入前屈式 压紧脚后跟Now as l dive into my forward fold, l’m gonna keep pressing into my heels. 接着让能量从足弓上行l’m gonna keep drawing this energy up through the arches of my feet, 就像我在巩固山式一样just like l stablish mountain pose, 身体活跃起来 手臂上抬so l have an active body, lifting, 脚跟触地 但手抬起并向上延展so l’m grounding through my heels, but lifting and lengthening up towards the sky, 带动身体升高并延展just energetically subtle body lifting lengthening. 好 开始 吸气 头顶向上提拉Ok, here we go, l inhale, lifting through the crown of the head, 缓缓呼气 保持肩膀和脊柱姿势不变as l exhale, l’m gonna slowly keeping this nice lifting my heart and nice straight spine, 上身前倾l’m gonna move forward. 你会感觉大腿上部和膝盖被上拉The tops of my thighs are drawing up, kneecaps drawing up. 收紧肚子 抬起臀部Navel drawing in, l begin to shine my sit bones towards the wall behind me, 收紧肩胛骨 慢慢前屈and l’m squeezing my shoulder blades together, moving nice and slow, 我能清楚地感知身体的变化so l can really be honest about what this journey is like, 在瑜珈里清楚地感知身体有时很难it’s a tough thing, sometimes in yoga to really witness what the body is actually experiencing. 也许现在你的身体像一块尖叫的火腿And what your body might actually be experiencing right now is a screaming in the hammies, 是的 火腿需要爱 更多的爱 我们给它吧that’s ok, the hammies need some love, they need more love, then we give them, 所以 放松膝盖 实际上尽所需弯曲膝盖so soften through your knees, in fact, bend your needs as generously as you need to, 同时 找到支撑腿部直立的点and in time, we’ll get to the point where we can straight the legs. 半弯腰拉伸头顶 如果有需要 弯曲膝盖So l’m here about halfway extending through the crown of the head, bending my knees if l need to, 尽所需弯曲 然后开始自然前屈bending them as generously as l need to, and l begin to melt down, 腹部与大腿上部接触belly to the top of the thighs, 头部自然下垂后and then once the weight of my head releases down, 指尖徐徐移动到垫子上l’ll draw my fingertips either to the mat, 或手掌与小腿相贴to the earth, palms to the shins, 甚至可以抱住对侧肘关节 轻轻左右摇动or maybe even l grab my elbows, and rock them a little side to side. 如果这有点挑战你的平衡感If this is a little bit of balancing challenge for you, 我建议 将双脚分开与臀同宽l recommend, taking the feet and stepping them hip width apart, 就像山式视频所讲just like we talked about in Tadasana video. 现在我在做站立前屈式So here l am, in my forward fold, 【吸气】[exhale] 尽所需弯曲膝盖 坐骨朝上bending my knees if l need to, really shining my sit bones up towards the sky, 现在我的尾部直接朝向天空so l have the tail be shooting straight towards the heaven right now, 抱住对侧肘关节 轻轻左右摇动l’ll grab my elbows rock little side to side, 如果感觉很好 站立前屈式是使体重悬空if that feels good, Uttanasana is about letting the weight of the body hang over, 并配合呼吸的姿势then being with the breath. 还有一个稍微积极点的版本 把鼻子与膝盖相贴So we have other versions of this pose, a little more active that really draw the nose to the knees all the stuff. 这里 我们只作为初学者甚至非初学者练习Here, we’re just going to practice as beginners or even as non-beginners, 给火腿留出一点空间 然后使用呼吸法just creating a little space in the hammies and then using the breath. 我不能更强调好的 扎实的 甜蜜的深呼吸的重要性l can not stress this enough how important it is to take nice, solid, sweet deep breath here, 因为这是我留出的一些空间because that’s where l’m gonna really create some movements, some spaces, 有时我们喜欢叫它this liquid spine as we like to 液态脊椎 这使它变得有趣起来sometimes call it, that’s where becomes fun to play with to, 我们没有只停在痛苦的姿势中We’re instead of just holding in a painful posture. 而是以呼吸的方式有节奏地移动We’re moving in kind of grooving with the breath. 这时候说话有点不方便It’s kind of awkward place to be talking. 我先停一会So I’m just stop talking for a second, 做这个姿势 这样我能真正and come into the pose, so that l can really 完全充分地释放我头部的重量release the weight of my head completely and fully, 内收小腹向脊柱drawing my navel up towards my spine, 向前垂落 站立前屈式 【呼气】l hang forward. Uttanasana. [exhale] 【吸气】[inhale] 【呼气】[exhale] 尽所需弯曲膝盖bending the knees as generously as we need to, 有时在这里反复弯曲拉伸膝盖不错and sometimes pulsing here, bending the knees straining is good, 创造出一点空间creating a little bit of space, 再来 上下点头 用呼吸使吸气时again, shaking the head, yes, no, and using that breath to find a little bit of lengthening 延展增加 然后呼吸释放 身体对折as you inhale, and then releasing on the exhale, fold, 【呼气】[exhale] 可能我吸气时会增加一点延展perhaps a little more lengthening as l inhale, 【吸气】[inhale] 呼气时身体对折then folding on the exhale, 【呼气】[exhale] 啊 开始吧 把手放到腰上 叉腰Ahh, to come up, l’m gonna bring my hands to my waistline, hooking the thumbs behind, 同时 压紧脚后跟 内收肩胛骨and same thing, l’m gonna press into my heels, draw my shoulder blades together, 当我抬头并提拉头顶时 肘部向后elbows behind me, as l lift and lengthen up through the crown of the head, 提起心脏 大拇指用力按压骨盆heart lifts, l use my thumbs actively here to remind me to tuck my pelvis in, 高兴而缓慢地 让呼吸从后背到腿and nice and slow, sending breath all the way through the backs to the legs, 卷起尾骨 发现心脏提起了l begin to scoup my tail bone in, find that lift in the heart, 现在让这种轻微疼痛的良好感觉一直到脚趾头l have this awesome tingly sensation going all the way down to my toes right now, 感觉真棒feel good, 然后回到山式and l come back to mountain pose, Tadasana, 这里我喘几口气再做站立前屈式l can take a couple of breath here, and dive back in. 还有一件事不知道有没有时间说 我会尽可能讲快点If you wanna say one thing, l don’t know if l have time to say this, but l’m gonna try to speak it very fast, 我前屈后 觉得腿肚子就像两块盐水太妃糖after when l’m in forward fold, l think about the back of legs as two pieces of salt water taffy, 我知道这比喻有点俗 但因为一些原因很适合and l know that sounds kind of cheesy, but it works, works for me for some reason, 如果把从坐骨到脚后跟的所有肌肉想象成两块太妃糖if you’re imaging this muscles from your sit bones all the way to your heels being like two pieces of salt water taffy, 如果分享那些太妃糖if you’re gonna share that taffy, 就不能你抓一块 我抓一块you wouldn’t be able to just grab one and me grab the other, 然后走开休息and just walk away, and break. 这会非常痛苦That would be very painful, 嗯 但是我们得想 肌肉就像盐水太妃糖uhm, but rather we have to think of this muscles like that pieces of candy, that salt water taffy, 我们要分享 要创造一点空间we’re going to in order to share, we’re gonna have to create a little bit of space, 我们要稍微动一下 配合呼吸we’re gonna have to move it a little bit, breath with it, 笑一下 你懂的 耐心地创造空间 融化这块太妃糖laugh a little bit, you know, take our time, creating space, melting that taffy. 这样直到感觉不错 停下恢复并走开So that eventually, uha, we break off with that treat.We feel good and walk away. 也许这有点远 但你知道我说的是不能直接俯身前屈Maybe that’s a little far out there, but you know I’m saying that you can’t just diving into the forward fold, 然后希望奇迹出现 你得配合呼吸and expect the magic to happen, you have to be with the breath, 你得注意你的腿后面的感觉 然后当然you have to look at what’s really going on the back of your legs, and then of course, 发现感觉良好find what feels good, 好了 这就是站立前屈式Ok, so that was Uttanasa, forward fold. 希望你喜欢这个姿势l hope you enjoy trying the posture, 如果你有任何疑问或建议if you have any questions or comments, 请在评论区留言please, please leave them in the comment box below, 希望听到大家的意见l’d love to hear from you, 同时确保订阅我的频道also make sure you subscribe to my channel, 并关注我的脸书 这样就不会错过任何更新and like the Facebook page, so you don’t miss anything, 下次再见 谢谢收看 合十礼and I’ll see you next time, thank you so much, Namaste.
  • 2021-10-265个健身房新手常见错误去健身房可能很难Going to the gym can be tough, 但是这并不是说健身是一件难事but not always because getting in shape is hard work. 对一些人来说For some, the problem is 问题是 他们不知道要在健身房做什么that… they’re not exactly sure what they’re doing in there. 健身房的氛围 器械 训练方式The environment, the equipment, the exercises, 甚至连健身房时尚都让人难以领会and heck, even the fashion trends can be difficult to grasp. 为了指导一些健身房新手To enlighten some of our fellow beginner bros and broettes, 甚至一些经验丰富的健身者and even some of you seasoned gym-goers, 这里有五个 你可能想要改正的健身新手错误here are 5 beginner gym mistakes that you might want to fix. 第一 只使用健身器械Number 1, you use only machines. 这些健身器械并没有什么不好There’s nothing exactly wrong with machines 因为它们确实简化了很多训练as they do simplify many exercises and are, 多数时候使用起来也很简单for the most part, easy to use. 但是这些简化也有缺点But its simplicity has its drawbacks. 其一是 器械通常只适合中等身高的人One is that machines typically accommodate only average height ranges, 太高或太矮making it tough to use 使用这些器材都会很困难if you’re too short or too tall. 有些器材还需要做不自然的动作Some machines also follow unnatural movement paths, 这会让人用起来很不舒服which can be uncomfortable to use. 自由重量器材会更…自由Free weights are much more…well, free, 可以让你使用地更加舒服和自然allowing you to work with better, more natural patterns. Also, 但它最大的缺点就是不能锻炼稳定肌one huge disadvantage is the lack ofstrengthening stabilizer muscles. 健身器材让你固定在Machines already have you set in a fixed, 不变的位置 因此你stable position, thus you won’t need to 不必用太多稳定肌保持平衡和控制kick in much of your stabilizers to keep balanceand control. 自由重量器材 正好相反Free weights, in contrast, will require justthat. 但是那并不意味着这些器材不好Now again, that doesn’t mean machines aren’tgood at all. 实际上 最好的健身器材之一In fact, one of the best machines 就是绳索拉力器in all of fitness are the cable machines. 但它也有一些限制But they do have their limitations and it 重要的是 在你觉得合适时’ s important to integrate free weight exercises 把自由重量训练加入训练计划into your program wherever you see fit, 尤其是当你想要整体健身的时候especially if your goal is overall fitness. 第二 做太多的局部训练Number 2, you’re doing way too many isolationexercises. Yes, 对 说的就是你I’m talking to you, 正在盯着镜子 做第18组the one staring in the mirror while doing your eighteenth 二头弯举的你set of bicep curls. 不管你信不信Believe it or not, 保持好的体型不仅仅是手臂肌肉的尺寸there’s more to being in shape than the size of your arms. 像弯举 侧平举还有三头肌下推都是单关节局部训练These single-joint isolation exercises, likecurls, side raises, and triceps pushdowns, 它们只专注于锻炼一个肌肉群only tend to focus on one muscle group ata time. 而复合训练 像深蹲 硬拉Large compound movements, like squats, deadlifts, 肩部推举 可以同时锻炼and shoulder presses, however, hit multiple 多个肌肉群 这意味着能在更少时间内 做更多的锻炼muscle groups at once, meaning more work insignificantly less time. 复合型训练也可以让你Compound movements also allow you to work 举起更重的哑铃with much heavier weights, which is great 这对于锻炼全身力量和肌肉是很好的if you want to build overall strength andmuscle. Now, 当然 局部训练也很重要isolation exercises are still important. 它们能很好地锻炼那些需要更多锻炼的肌肉They are great at hitting muscles that need more work, 并且能更有效地and they’re more effective in 对你任何的目标肌肉进行有针对性的训练controlling specific volume targets for anygiven muscle. 但是关键是 不要只做隔离训练But the point is, don’t stick with isolationsonly. 也要做复合型训练 只是别做那么多Do your compound movements too, if not moreso. 第三 你只使用轻的举重器材Number 3, you only use light weights. 初学者会对举重带有犹豫 是可以理解的It’s understandable that beginners willhesitate to lift heavy. However, 但这样会违背健身的关键:渐增超负荷avoid doing so goes against one keyfitness component: progressive overload. 也就是说 必须要不断增加The concept that, one must persistently increase the demand placed 肌肉的训练量 这样on the muscles to effectively 肌肉才能更强健become stronger and bigger. Sure, 当然你可能不时加几磅重量you might toss on a few more pounds once 但这远远达不到in a while, but nothing even close to 你的极限your maximal potential. 为达目标 你应该努力突破极限You need to push your limits for results, 尤其 你的目标是想变得更强健的话ESPECIALLY if the goal is getting stronger. 研究反复表明 举重是最能增强肌肉力量的运动Studies repeatedly show that strength gainz are best achieved when lifting heavy. 即你应该举的重量是 最多只能举5次 3次的重量That means you need to lift a weight you can only do maybe 5 or 3 reps max, 甚至是1次的重量or even just once. 达成目标后 下次还可以尝试更重的重量And then after you achieve that, try even more the next time around. 但每次不要超过40次 除非你的目标只是练习耐力No more 40 rep sets unless your goal is strictly endurance. 在说最后两条之前And before wrapping up the last two, 我想提一下PictureFit的I wan na give a quick shout out to the PictureFit discord discord社区community! 一些人可能不太了解For those of you unfamiliar with discord, 它最初是为游戏玩家设计的it is a chat service originally created for 聊天服务gamers. 但后来发现它也适用于But it’s also proven to be great 其他群体 像健康和健身群体for other communities, including health and fitness. 在我们的社区里 每天有很多人分享他们的经验Our PicutreFit community have lots of great people sharing advice each day. Overall, 总的来说 我们非常成功地we’ve been tremendously successful 创造了一个有趣 成熟 互助的in creating a fun yet mature, and helpful 社区氛围environment. 如果需要帮助If you feel like you need help 或者想帮助别人 又或者with your goals or wan na help other bros and broettes or even 只是想和我或别人聊聊天wan na just chat with me and others, 那么现在就来加入我们的社区吧then please come check out the discord community today. 注册非常简单快捷Registration is super quick and easy. 只需要点击这个链接 按指示操作就行Just follow the link in the description. 第四 没有随身带一瓶水Number 4, you don’t bring along a bottleof water. 不仅是新手 许多人都会犯这个简单而又重要的错误A simple but crucial mistake many people make,not just beginners. 我们的身体平均三分之二都是水The thing is, our body is two-thirds water and 我们的身体因为锻炼出汗on average, we sweat off roughly 1 liter 每小时大约会流失1升的水of water for every hour of exercise. 如果我们不补充流失的水分If we don’t replenish the lost water, 就会导致脱水 这会带来很多it can lead to dehydration, which comes with 糟糕的症状 比如肌肉痉挛 疲劳 注意力下降还有头痛nasty symptoms like muscle cramps, fatigue,poor concentration, and headaches. 这样的健身质量 是你绝对不想要的Qualities you certainly wouldn’t want duringyour physical activities. 简单点的办法就是带上一瓶水The simple fix is to bring that water bottlewith you. 没理由不带水There’s really no reason not to and it’s better 而且这比健身房的喷泉水好得多than relying on the gym’s water fountain. Also, 同时如果要做高强度 或者长耐力训练if you’re doing anything super intense or long endurance, 可以考虑you might want to consider 带一瓶运动饮料或椰汁 来补充流失的电解质a sports drink or coconut water instead to help replenish the loss of electrolytes. Plus, 这些饮料含有糖分 可以补充能量it has sugars, which replenish energystores. 记得把这些糖分算入全天的饮食计划中Just make sure you account for the added sugars into your overall diet. 最后 第五 不主动寻求帮助And finally, number 5, you don’t ask forhelp. 社交一向在健身房里不受欢迎There has been a long-built stigma of an anti-social sentiment in the gym. 主动指导别人健身通常令人反感Unsolicited fitness advice is often discouraged 因为没人喜欢被人说教since no one likes to be told what to do even 即便是为我们好with the best of intentions. 但是傲娇地谁也不理只能说明…我们实在不擅长But such a contentious pride to be independent means… we suck 寻求帮助at asking for help. 作为新手As a beginner, 毫无疑问 你要尽可能地寻求帮助there’s no doubt you’ll need all the help you can get. 研究表明 那些We also have studies showing that people 有朋友或教练支持的人with social and/or coaching support are much more 比较容易达到他们的目标likely to be successful with their goals. 有人鼓励 帮助你It’s both a motivational 不仅能够激励你 还能让你and educational benefit to have someone encouraging and helping 从中受益you along the way. 我个人非常支持 和专业人士I’m personally a huge advocate of working 甚至尽责的私人教练with actual professionals, even personal trainers, 一起健身with enough due diligence, 但我知道不是所有人都有经济条件请私教but I understand not everyone has the financial means to do so. 这种情况下In that case, 就需要放下骄傲 在你有需要的时候主动寻求帮助put your pride aside and don’t be afraid to ask for help when you need it. 和平时不一样的是Contrary to popular belief, 你会发现 健身房里的人都很愿意帮助你gym bros and broettes are more than happy to help. 毕竟 他们理解刚开始健身时有多难After all, they understand how difficult it once was as a beginner themselves. 这就是作为新手的你And that’s five mistakes you might 需要注意的五个问题want to start working on as a beginner. 希望这个视频I hope you all left 至少能让你多了解一些关于健身的知识with at least some extra knowledge you can take to the gym. 如果你喜欢If you enjoyed the video, 别忘了点赞 订阅查看更多don’t forget to hit the like button and subscribe for more 相关视频future videos. Also, 了解更多健身相关知识 请登陆please come check out the PictureFit discord community PictureFit社区了解for more help on your fitness goals. 一如既往 感谢你的观看和支持 快去增肌吧!As always, thank you for watching and happy lifting AND GET YOUR PROTEIN!
  • 2021-10-26目标全身的高强度训练!嘿 你们好Hey, you guys! 我是你们今天全身循环运动的教练 这次训练只需要花费18分钟I have a full body circuit for you to do today, and it’s only in 18 minutes. 我们开始吧Let’s go! 好的All right. 你一共要设置18轮训练 每一轮10秒钟休息 50秒钟锻炼You are going to set your timers for 18 rounds, 10 seconds of rest and 50 seconds of work. 今天的训练中只需要一样东西 这样东西将会被当作一个长凳或是箱子使用You’re only going to need one thing today and that is going to be a bench, or a box. 我将会利用这个小平台在上面做跳箱运动I’m going to use this little platform here to do box jumps on. 所以一定要保证你的箱子坚固并且安全So make sure what you have is sturdy and safe. 训练一 钟摆运动Exercise number one, you’re going to do pendulum. 你要像这样做So your body is going to look like this. 把手放在地上Hands on the ground. 不要像伏地挺身那样 要让你的脚向前迈一步 你的腿Instead of a pushup opposition you’re going to step your feet forward and your legs are 也要伸直going to be straight. 开始的时候把一只脚放在地上 另一只向外You’re going to start with one foot on the ground, one foot out, and you’re going to 然后交换switch. 这是训练一That’s exercise number one. 训练二 跳箱运动Number two: we’re going to do box jumps. 开始跳到箱子上之前 摆动手臂 蹲身跳上去 同时摆臂You’re going to stand on your box, swing, go into a squat, and you’re going to swing 我希望你保持蹲着的姿势your arms, and I want you to stay in a squat. 保持蹲姿回到原地Back down into a squat. 每次你从箱子上跳到地上的时候 确保你的脚底轻轻地落地Every time you land from a box jump, make sure you’re landing softly on the balls of 并且保持蹲姿your feet into a squat. 我希望看到你像这样做So I want it to look like this. 否则 如果你的脚用力撞到地上 就会给踝关节造成一些损伤Otherwise, if you slam onto your feet you’re going to actually do some damage to your joints. 所以我希望你小心一些So I want you to be careful. 训练三 伏地挺身同时提膝跳 并轻拍肩膀Number three: you’re going to do a pushup with a knee tuck, and shoulder taps. 从伏地挺身的开始位置 做一个伏地挺身再起来So from pushup position you’re going to go down into a pushup, you’re going to get up, 双膝一起做提膝跳double knee tuck. 看起来好像很困难 但是去试一下吧 因为它并没有你想象的那么难Looks tough, but give it a try because it’s not as hard as you think. 只是要记着做得快一些Just think about being quick. 把腿猛地向前提 再快速收回来So you want to drive, and put your feet right back. 如果这对你来说太难了 那就只把脚往前移 然后再移回到原地If that’s too hard for you to do, then just jump your feet forward, and back, and two 然后轻拍两次肩膀shoulder taps. 像这样So it looks like this. 这是训练三That’s exercise number three. 训练四 继续做跳箱运动Number four: we’re going back to those box jumps. 这个箱子的存在可能会是你这次训练中的障碍These are going to be – this box is going to be the bane of your existence for this workout. 这很难很难It’s really really tough. 我在这次训练中加入了大量跳箱训练 因为它不仅是有氧运动I added a ton of box jumps in there because it’s not only for cardio, but we’re hitting 还能帮助我们拉伸腿部肌肉the legs as well. 也可以锻炼你的肩膀和腹肌The other exercises that I have for you are targeting your shoulders and your abs. 所以训练三 不好意思So number three is going to be – excuse me. 这是训练四 跳箱运动Number four is going to be box jumps. 训练五 抬腿伸手Number five is going to be a leg drop and reach. 躺在地上So on your back. 将腿抬到空中 然后放下来 再抬到最高点You want your legs up in the air, you’re going to drop them down, back up at the top, and 然后伸手触摸你的脚趾reach up, touch your toes. 到现在 如果所有训练你都做了下来 那非常棒Now, if you’re going all the way down, great. 让腿静止在底部 然后抬起来 伸手触碰你的脚趾If you need to, rest at the bottom, bring them back up, and then reach for your toes, 再把腿放下来and drop. 保持肩部稍微离开地面 也不要让脚落到地上You can keep your shoulders slightly off the ground, and don’t put your feet down on the ground. 这是训练五That is number five. 训练六 跳箱运动And number six: box jumps. 今天我们做了很多跳箱运动 你还好吗We do a lot of box jumps today, okay? 如果因为一些原因 这样做很困难而且很累If for some reason they become too hard and too tiring, then what I want you to do is 那么我希望你做跳绳运动 或者把跳绳加入到跳箱运动中grab your jump rope, and you can throw in the jump rope, and you can do every other 这样你可以间隔的做跳箱运动box jump. 先做一次跳箱运动 当再听到要进行跳箱运动的时候 拿起跳绳开始跳Do a box jump, and then when it says “box jumps” again, grab your jump rope and do jump 好吗rope, okay? 做得很棒Awesome job. 更困难的就要来了It’s going to be a tough one. 你们做的很好Good job, you guys. 我希望你们享受锻炼的过程I hope you enjoyed that workout. 在短短18分钟里你们锻炼了全身In only 18 minutes you guys have targeted your entire body. 做了全身的循环训练Full body circuit. 做得很好Awesome job. 我是Melissa 来自专为女性服务的ATHLEANXX我们下次再见I am Melissa Ioja for ATHLEANXX for Women, and I will see you guys next time. 拜拜Bye!
  • 2021-10-26你到将来旅行Fuzzy和Nutty的奇幻时间之旅 向我们展示了地球上出现过的最大的动物 史上最严重的天灾 以及最糟糕的战争 但他们的旅行即将到达终点 这个终点并不在过去 而是在未来 历史上的大部分时间里 人类一直过着乡村生活 但从二十世纪五十年代开始 大量人口从农村涌向日益发展的城市 到2020年 生活在城市中的人口 将在历史上第一次超过农村人口 而且城市人口数量还会继续增长 这将给城市带来严峻挑战 它们需要变得更加自给自足 在世界上的某些地方已经开始这样的实践 未来的城市建筑可能会采用 层层植被环绕在外立面四周 这样既有助于冬季保暖和夏季降温 同时也使得居住在高层中的市民 能够种植属于自己的水果和粮食 植被层还能直接从空气中吸收 数百万吨级的二氧化碳以抗击污染 这种做法将节约大量电费 不但使未来的城市更加宜居 也将使能源的利用更加有效 未来 纳米技术将引发医学革命 这是一种运用在分子甚至原子层面的技术 血细胞大小的机器人将在人体中巡视 搜寻感染和疾病的源头 在你察觉到自己生病前就将它们消灭 它们还能由内向外缝合伤口 替你治病 让我们将视线继续缩小 通过直接编辑DNA 我们将消灭诸如癌症之类的常见疾病 甚至还可以修改DNA来延长寿命 并使我们变得更聪明 更强壮 面对疾病时更有抵抗力 基因编辑技术将确保 婴儿出生时不会再携带常见的遗传疾病 只要你想 你甚至可以定制 孩子头发和眼睛的颜色 还远远不止这些 科技最终会像我们自身的血肉一般 与我们融为一体 可穿戴装备将通过监控皮肤和分析汗液 向我们发出高压力预警 或对糖尿病患者发出低血糖警告 各式的技术和装备最终都将 运用到我们的身体上 以保持健康 我们甚至可以将大脑与科技连接 以便我们仅通过思想就可以控制它 将来 打电话祝朋友生日快乐 将简单到只要想象他们的脸即可拨号 而完全不需要再用到手 人类天生就爱上下求索 并将最终挺进宇宙 虽然没有什么能赶得上光速 但科学家已经通过名为曲速引擎的技术 找到了突破宇宙速度极限的方法 通过扭曲自身周围的空间 曲速引擎直接在它前方创造出时空波 将前面的空间收缩 后面的空间扩张 以使飞船能有效地在失速状态下 通过时空波滑向目的地 由于飞船实际上并未移动 移动的是它周围的时空 因此 在并未违反物理规律的情况下 它的速度仍比光速快得多 这种非凡科技能使人类 仅用几天就到达最近的星球 从而打开探索和殖民银河系的大门 谁知道我们会在宇宙的深处 或完全陌生的外星球表面发现什么呢? Fuzzy和Nutty经历了漫长的时空旅行 我们感谢他们 一路上 我们了解了地球那令人惊叹的历史 以及我们人类自身的过去 了解到作为一个物种 我们是如何从几乎灭绝了地球所有生物 演变到差点把人类自身也毁灭了的 接下来 到了该好好休息的时间了 至少现在是这样
  • 2021-10-26如果你跳进洗手液池呢?It helps kill bacteria and viruses,可以消毒 可以杀菌 and it can even be set on fire.甚至能够燃烧 This is hand sanitizer.这就是消毒洗手液 This gooey substance这种粘性物质 is normally meant for the hands,一般在手部使用 but what if但是如果 we covered our bodies in it?我们置身其中呢? Specifically, by jumping into a pool具体来说 跳进一个满是 full of hand sanitizer?洗手液的池子里? what would submerging yourself把自己浸在洗手液里 in hand sanitizer feel like?会是什么感觉? could you swallow some of it?吞进去一点可以吗? And is this the best way to kill deadly diseases?这是杀死致病菌的最好方法吗? This is WHAT IF这里是《自然无常》 And here’s what would happened if you今天的主题是“如果你 jumped into a pool of hand sanitizer?跳入洗手液池会怎么样?” Hand sanitizer is made up of a huge list of chemicals,洗手液从原材料到变成霜状 from things that make it a gel再到制成润滑剂状态 to the moisturizers and lubricants.整个过程用到了多种化学物质 But its main ingredient但是它的主要成分 is ethanol.是乙醇 This is what kills the germs on your hands.也就是杀死你手上细菌主要成分 In order to be truly effective,为了真正有效 it should have over 60% ethanol.乙醇浓度应达到60%以上 So to kill all the deadly viruses on our bodies,因此为了杀死体表所有致命的病毒 let’s use something stronger.我们来点更猛的 A 95% concentration of ethanol.95%浓度的乙醇 Okay now that we’ve chosen our hand sanitizer,好了 既然我们已经选择了洗手液 what happens if we jump into a pool full of it?那么跳进洗手液泳池里会怎么样? As soon as you jump in,一跳进去 any cuts or open wounds you might have你身上的任何切口或开放性伤口 would immediately begin to sting.会使你瞬间感到刺痛 Have you ever had a hangnail on your finger and used hand sanitizer?你是否试过手上有倒刺的时候用洗手液? Remember how much that hurt?还记得有多疼? Now imagine the alcohol现在想象一下酒精 and other chemicals attacking every cut和其他化学物质攻击体表可能有的 or scratch you might have on your body.每一个伤口或划痕 Ouch!哎哟! If you don’t have too many of those,如果你没有太多这些伤口 you’ll be able to swim around in our pool full of hand sanitizer.就可以在装有洗手液的泳池内四处游动 But swimming in something like this但在这种物质里游泳 would be more like swimming in jelly than water.更像是在果冻中游泳而不是在水中 This gel substance这种凝胶物质 would be a gloppy, thick mess to swim through.黏糊糊的 很难游得动 And if you dunked your head into it,如果你把头浸入其中 it would fill your ears,它将会灌进你的耳朵 nose, and any other crevice it can make its way into.鼻子 和其他任何可能进入的缝隙 And while you’re under there,而当你在那里面的时候 don’t try opening your eyes.不要试图睁开眼睛 If you do,一旦这样做 you’ll immediately feel severe pain from the hand sanitizer.洗手液会让你瞬间感觉剧痛 And if you don’t wash it out immediately,如果不立即洗掉 you could go blind.你可能会失明 Yeah, alcohol is not good for the eyes.是的 酒精对眼睛不好 And let’s hope you don’t swallow any of this stuff.也希望你不要吞下去 If you did, it would taste pretty disgusting,那个味道会相当恶心 like an incredibly harsh alcohol with a strong chemical taste.就像难以置信的烈酒 有着强烈的化学味道 And if you drank enough of it,而且如果你喝的够多 you would be extremely intoxicated.会醉得一塌糊涂 That’s because a 240 ml (8 oz) bottle of hand sanitizer因为一瓶240ml(8盎司)的洗手液 contains the same amount of alcohol as about所含的酒精 five shots of hard liquor.相当于五杯烈性酒 Luckily, swallowing it is avoidable.幸运的是 吞咽还能人为避免 What isn’t is the damage these chemicals而难以避免的是 would be doing to your skin while you’re in there.这些物质对皮肤造成的伤害 If you’re in this hand sanitizer long enough,如果你在这种洗手液里足够久 it could filter through your skin and get into your bloodstream.它能够穿透你的皮肤进入血液中 The reason why we can put hand sanitizer我们之所以能把洗手液涂在手上 on our hands is that they have tougher skin than other parts of our body.是因为手皮比其他部分皮肤更粗糙 The skin on places like our faces像我们脸部和 and butts is pretty weak and soft.屁股的皮肤非常脆弱和柔软 So if your entire body was marinating in hand sanitizer,因此如果你整个身体浸泡在洗手液中 it could lead to alcohol poisoning.可能就会导致酒精中毒 And we know that hand sanitizer’s purpose is to kill bacteria.我们知道使用洗手液是为了杀菌 But it gets rid of both the bad但是它杀死了有害菌的同时 and good germs.也杀死了益生菌 Having small doses on your hands is OK,小剂量放在手上是可以的 but spreading it all over your body would kill但是涂抹全身会杀死 a lot of the good bacteria you have on your skin.你皮肤上的大量益生菌 This could make you very sick, or even kill you.这会使你非常虚弱 甚至致命 And hopefully, you won’t have any smokers standing nearby.希望你身边没有人抽烟 Because if they happen to drop a match or a lighter into the pool,因为如果他们碰巧将火柴或打火机扔进游泳池 the hand sanitizier would instantly burst into flames,洗手液会立即起火 and quickly kill you.然后瞬间致命 But if you managed to survive all this,但是如果你设法获救 and made it out of the pool,并得以从游泳池里出来 you’d need to shower immediately.你需要马上去淋浴 And after that, your skin would begin to feel tight and dry.之后 你的皮肤开始变得紧绷干燥 It would start to crack, and bleed,它会开始破裂 流血 and be incredibly painful.而且非常痛苦 Let’s hope you have another pool of skin lotion to jump into.希望你有另外准备一个润肤池可以跳进去 So it’s pretty clear that所以很明显 hand sanitizer is only good in small doses,少量的洗手液是好的 and only on our hands.而且仅能用在我们手上 Besides, if you really want to kill bacteria,另外 如果你真的想要杀菌 just wash your hands.去洗手吧 Trust me.相信我 It’s a lot safer, cheaper, and healthier.这更安全 便宜 和健康 And because washing your hands is so good for you,因为洗手这么有益 why don’t we try something really dumb,我们何不试试做点很蠢的蠢事 and not wash them for an entire year?试试一整年不洗手? Yeah, you know,没错 你懂的 that’s a story for another, WHAT IF.那就是下一集的 《自然无常》
  • 2021-10-172016我找到的最美5处小房子对小房子感兴趣的粉丝们 大家好Hello tiny house fans! This year has been 2016年的确是非常令人惊喜的一年absolutely amazing and I have really 找到这么多独特的小房子带给你们 我乐在其中enjoyed seeking out so many unique 随着今年接近尾声spaces to show you. With the year now 我觉得这是一个好机会coming to a close I thought this would 把2016年我最喜欢的be a wonderful opportunity to share with 5个小型家居房you my five favorite living big tiny 推荐给你们houses of 2016. 首先 第五名是奥利和First up at number five we have Oli and 浩利令人惊艳的可移动小房子Holly’s incredible tiny house on wheels. 这是一个充满着古怪的独特功能This is a home filled with quirky, unique 和巧妙的空间设计的小房子features and clever spatial design. 这个房子明亮 空旷并且雅观The home is light, open and tasteful plus 途经这样史诗级的攀岩墙who can forget that epic climbing wall 进入休息室的阁楼 怎能不令人印象深刻呢?to access the lounge loft? Not a bad 这样一个地方的确可以称作家place to call home. The number-4 spot 第四名是表演艺术家弗仁西的吉普赛式goes to the magical gypsy vardo wagon 沃尔德魔法货车of performing artist Frency. 这辆炫酷的房车富有This stunning caravan is filled with 特色和艺术感 这些归功于她众多富有创意的character as well as art and cherished 小伙伴们的宝贵贡献contributions from her many creative 这款迷你且便携的房车friends. This ultra tiny and super 对于那些有着热情奔放的游牧精神的人来说portable home is perfect for this fiery 真的很完美 如果你正在寻找and nomadic spirit. If you’re searching 一个终极未来主义的休息场所for the ultimate futuristic retreat 那么 没有比天空球更好的了look no further than The Skysphere. 排在第三位的是Coming in at number three this space-age 由晚班管家约诺·威廉创作的looking man cave was created by Jono 具有太空时代感的人类洞穴Williams who actually took night classes 他成功地将其焊接成and welding to be able to put this 一个杰作masterpiece together. 这座房子几乎完全The home is almost completely controlled 由一个智能手机应用程序控制by a smartphone app which controls 该应用程序控制照明 娱乐等方面aspects such as lighting, entertainment 甚至可以调节家用太阳能系统and can even keep tabs on the home solar system. 天空球:“电量还有87%(Skysphere): “Power level at 87 percent, at your 根据您当前的功耗current power consumption you have 您大约还可使用132小时”approximately 132 hours”. Those fearing 那些害怕行尸走肉的用户不用担心the walking dead need not worry. When in 必要时 它甚至具有保护您安全need, the home even has a zombie mode 的丧尸模式to keep you safe! 天空球:“门正在关闭 祝您好运”(Skysphere) “Doors are closing, good luck”. 我们都喜爱集装箱式房屋 但是将一个We all love shipping container homes but 20英尺的集装箱 转变成一个舒适的家a twenty-foot container is no easy space 绝非易事to transform into a comfortable home. 那就是为什么排名第二的是That’s why our number-2 spot goes to the 无与伦比的集装箱房屋的原因incredible container home of Evans, a 退休的造船师埃文斯将其retired boat builder who’s put his years 多年来的经验 用在造他那of experience to work in creating this 极其受欢迎 且功能多样的家wonderfully welcoming and functional 这里最令人难忘是home. Most impressively this home was 整个房屋的设计designed to keep the integrity of the 保留了集装箱原本的模样 这意味着container intact, which means even like 它可以被运送到世界的任何一个角落this it can still be shipped anywhere in 最后 我认为2016年排名第一的是the world. And finally my number one pick 布瑞尔·霍尔的引人注目的家for 2016 is the spectacular home of Briar 由大师级工匠杰夫·霍布斯建造的Hale. Built by master craftsman Jeff Hobbs 这个带轮小房子完全与this tiny house on wheels is completely 外界隔离off the grid and packed full of 它不破坏环境 并且具有节省sustainable, as well as space and weight 空间与重量的特点saving features. The level of 建造这个房子使用的craftsmanship that has gone into 工艺水准是非常高的building this home is truly impressive. 设计时 从使用的原材料到When it comes to design, use of materials 最终的宜居性 都令我相信as well as ultimate livability I believe 这是个可以称为与其它所有this is truly a benchmark home of which 2016年的小房子相比all other tiny houses of 2016 can be 真正标准的房子 在那里你会拥有它!judged. So there you have it! 这些是我在2016年最喜欢的五大旅游景点Those were my five favorite tours of 2016 如果你想If you would like to let me know which 让我们知道 你最喜爱的景点tour was your favorite, please let me 请在评论下方告诉我们know in the comments below. This year has 这一年对我来说真的很不可思议 但是我觉得been absolutely amazing for me but 2017 2017年我们的I have a feeling it’s going to be even 栏目将会办得更大更好 向我bigger and better. Make sure you stick 保证你会陪着《将小屋住大》栏目around as Living Big In A Tiny House 成为全球性的节目!will be going international! 后续节目中我会讲述I’ve got all of my tours from Japan 我在日本的所有见闻 在新的一年我还有更多coming up, as well as lots more planned 的计划 感谢大家长期以来的in the new year. So thank you all for 支持 如果您还没有订阅sticking around with me. If you haven’t 请确认您已经订阅already please make sure you subscribe, 如果您是订阅者if you are a subscriber make sure that 直到明年回归之前you’re getting notifications so you know 我们推出新内容时when I have new content out 请确保您已收到通知and until I see you in the new year, have 预祝您度过一个愉快的圣诞节 假期快乐a very Merry Christmas, Happy Holidays 我们相约2017and I will see you all in 2017!
  • 2021-10-17核心肌全身锻炼(我是)ATHELean-XX的教练苏珊Trainer Susan with ATHELean-XX. 今天我们要做高强度腹肌核心肌训练Today we’re ganna be doing my abs on fire core drills. 我们的目标是The goal with this is no rest 完成两侧整个循环运动后再休息until the entire circuit is done on both sides. 那么我们要锻炼核心肌的每一部位So we’re gonna be hitting every part of the core, 不同的部位every different position we can 以确保我们锻炼到了全身而不只是前面部分to try to make sure we hit everything just not the fronts. 第一 当然是锻炼腹斜肌和背部Really is one, of course, hit the obliques and hit our back. 第二 接着锻炼部分核心肌Two, since that of course is part of the core. 好了 我们在地板上开始吧Okay, we’re gonna start on the floor. 我们将会有一些动作转换We’re ganna have a few transitions. 但是尽可能转换得快些But just try to make your transitions as fast as you can. 嗯 你也可以 这是一个很好的定时锻炼Um, you can also, this is a great timed workout. 如果你想要定时 可以锻炼30秒If you’re wanna time it, you can do that anywhere from like 30, 实际上可以从20 30 到40秒不等and actually you were from 20, 30, 40 seconds, 这取决于你的健身水平depending on your fitness level. 嗯 如果真的需要休息的话Um, try to keep a really short rest period, 保持一个尽量短的时间间隔if you really have to take a rest period. 10到15秒左右Try to keep it maybe 10 to 15 seconds. 但是说真的 目标不是休息 而是为了快速过渡But really the goal is no resting, just a quick transition. 好了 我们开始蹬三轮动作吧OK, we’re gonna start with tricycles. 这很有用 它可以锻炼下方核心肌These are great, these really focus on the lower core. 那么我想说的是So, I’m just gonna kind of talk, 试着做完整个循环and try to go through the whole circuit, 然后我们一起瘫倒吧and then we’ll both collapse the same time. 好吧OK. 然后也要 试着做3 可能做3组这个动作But then too, try to do 3 talked… maybe 3 rounds of this, 你会感觉整个人都不好了you’ll really…really you’ll really feel bad. 好了 那么我们要开始蹬三轮了OK, so we’re gonna start with tricycles. 蹬三轮的话你要先躺在地板上But tricycles you’re just gonna start on the ground, 然后起身向上收缩一侧膝盖and you just go to raise up freeing one knee up. 那么我们要每侧做10次So we’re gonna go 10 on each side. 第10次 准备进行另一侧练习And 10, ready to go right into another side. 2 3 4 52, 3, 4, 5, 6 7 8 9 106, 7, 8, 9, 10. 我们要开始做摆手触腿We’re gonna go into swing touch. 你要起身You’re gonna come up, 往后仰手稍微向外摆 再次触腿sit back swing out a little bit, and touch again. 向外 2Out, is 2. 向外摆Swing out. 33, 4and 4, 55, 66, 77, 88, 99, 10and 10. 做完后可以稍微休息一下It’s okay to take a little rest with these. 因为这非常燃脂Cause these really are quite the burners. 1 就做一个小幅度的1…Just a tiny one, though. 22, 33, 44, 55, 66, 77, 88, 99, 10and 10. 好了 我们要用平衡球了OK, we’re gonna transition to our BOSU. 你可以把所有器材排成一排If you want, you can have all your equipment lined up. 可惜我这里空间太小Unfortunately, I haven’t much space. 平衡球按压BOSU pump-ups. 我们要开始按压了We’re gonna start it out here. we’re gonna pump up. 想象着让你的核心肌Think about keeping your core, 保持完全竖直和紧绷totally straight and tight. 好了All right. 如果你想手臂依次放下然后挺直背部起身If you need to just go down arm to arm and back up, 也可以 你没必要像我这样突然下扑that’s fine, you don’t have to go down this explosively as I did. 完成后就可以把平衡球翻过来Once you’re done with those, you gonna flip over. 我们接着做蝎子摆尾We’re gonna do a twisted scorpion. 想象着让身体向前Think about really bringing your body forward, 让膝盖去靠近每个手肘bringing that knee to each elbow. 这稍微有点难度And it’s gonna be tougher, 因为腿朝上时会不稳cause of the instability at above. 10And 10. 好了 我们要锻炼另一边了OK, we’re gonna hit the other side. 你的肩膀将会感觉到很大的变化You guys’ll feel this through your shoulders quite a bit too. 想想看我在做第4下Think I’m at 4. 我的手放在那个小玩意儿上My hands on that little thing there. 55, 66, 77, 88, 99, 10and 10. 好了All right. 我们完成了We’re done with the back of, 平衡球背面训练the BOSU ball. 好了 迅速把垫子拿过来OK, real quickly to get our mat. 拿一个轻量杠铃Grab a fairly light weight. 你没必要拿那些非常重的You don’t have to go super heavy with these. 我们要做一个加重侧板摆腿We’re gonna do a weighted side plank leg swing, 直接抬起一条腿right into a leg raise. 1 2 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 1 2 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 我们做最后一个动作We kick on that last one. 好了 我们要换一边All right, we’re gonna switch over. 在另一侧做同样的动作Do the same thing on the opposite side. 把哑铃举起来 举过头顶Get that dumbbell up and over head. 很好 核心肌紧绷Nice tight core. 1 2 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 1 2 31, 2, 3, 4 5 64, 5, 6, 7 8 97, 8, 9, 1010. 好了All right. 一旦你做完整组动作Once you finish the whole circuit, 休息30秒到1分钟take anywhere from a 30-second to 1-minute rest, 然后回来接着做and get back to it. 亲们 你们一定会感觉到不一样You’re definitely gonna feel this one, you guys. 太棒了 因为我们锻炼到了全身It’s great because we’re really hitting everything. 我已经帮你增强了耐力I had built your endurance, 因为你的心跳真的加速了because really get your heartrate up. 这不光是一个传统的核心肌循环运动So it’s not really a traditional core circuit. 也是一种全身性锻炼It’s kind of a full body workout too, 非常好的东西which is nice. 好了 各位 加油锻炼吧OK, you guys, hit it hard. 鞭策自己 甚至可以试着多做2组Push it, even try to get 2 rounds out of that. 把这个作为你的锻炼Get this in your workout. 你会发现巨大的变化You’ll notice a huge difference. 你的每块核心肌的状态越好The better condition that your core is in 你在全身锻炼的时候every part of it. The better off you are 就越有优势in all aspects of your workout. 因为你可以拥有强壮的核心肌Because it really helps you have a nice strong core, 并且用增强式训练锻炼从大腿and everything you do from legs to upper body 到上半身的所有部位 无论你想锻炼哪里to running plyometrics whatever you’re gonna do. 好了 各位 嘿 搜索ATHLEANXXFORWOMEN.COMOK, you guys, hey, check out ATHLEANXXFORWOMEN.COM 点击订阅按钮Hit the light button subscribe. 在按钮边上给我们留言Leave us a comment at the button. 让我知道你们能否做3组Let me know if you’re able to do those 3 rounds. 告诉我们你们感兴趣的其他健身视频Let us know maybe some other H&F videos you’re interested in seeing. 希望收到你们的消息We always love hearing from you. 下次再见See you guys soon.
  • 2021-10-17我的生活正在发生着改变(这个频道也是)As you may already know I have recently stepped away from my job at my school你们可能已经知道 为了追求新的生活 in order to pursue new horizons.最近离开了我在学校的工作 I hope to become an art teacher, but right now things are in the planning stage.我想成为一名美术老师 但现在事情还在计划阶段 I also found a new space for my work station, which is very exciting.我还找了个新地方来做我的工作室 这很鼓舞人心 I have been wanting to do this since one of my first customers contacted me to let me know自从我的第一个客户联系到我 说寄给他们的包裹里 there are 3 black dog hairs in their package.有三根黑色的狗毛后 我就一直想这么做了 I was mortified, and realized I needed a proper work space.我感到很羞愧 并且意识到我需要一个合适的工作室 Adjusting to a new life routine without my school feels strange, and scary at times.适应没有学校的新生活感觉很奇怪 有时还很可怕 I don’t know what the future holds, but I am taking guidance from all my mentors.我不知道未来会怎样 但是我所有的导师都给了我一些指导 Not the least of which, is the wild flowers.其中最重要的是野花 Before I continue, I need to tell you about a plant.在我继续之前 我要给你介绍一种植物 It is known as the balsam root, and it has given me incredible life advice this Spring.它被称为香根 今年春天它给了我很棒的人生建议 It is a flower iconic to this part of Washington state and you can see it blanketing the hillsides它是华盛顿州这一地区的标志性花卉 每年这个时候 你可以看到它覆盖了山坡 this time of year, easily recognizable by its butter yellow blooms and arrow shaped leaves.很容易识别它的奶油黄色花朵和箭头形状的叶子 But what is so fascinating about this plant is that但这种植物的迷人之处在于 what you see of it doesn’t tell the real story.你所看到的并不是真实的 And I think that’s true for all of us.我认为对我们所有人来说都是如此 The secret is underneath the soil.神秘之处在土壤下面 there lies an incredible root system, which you can harvest for food or medicinal purposes.那里有一个很棒的根系 你可以采集它来作为食物或药用 The main taproot can reach multiple feet into the ground to find a water source.主根可以深入地下数英尺寻找水源 The wandering tendrils grab onto the soil, preventing erosion.漫游的卷须附着在土壤上 防止水土流失 This survival mechanism is vital in environments similar to where I live,这种生存机制在和我生活相似的环境中非常重要 which are dry and hot this time of year.每年这个时候又干又热 If you are familiar with American history, you have heard about the distaster of the Dust bowl.如果你熟悉美国历史 你一定听说过黑色风暴事件 One of many reasons that happen were farming practices造成这种情况的原因之一是耕作方式 that removed native plants from their home soil.即将本地植物从它们的土壤中移除 Without their deep root system, the earth became dust, subject to whims of the wind.没有了它们深层的根系 大地就成了尘土 任由风吹来吹去 Here goes to show how important this plants are for a planet survival.这说明了这种植物对地球的生存有多重要 No matter how beautiful the plant, without the roots, they don’t have longevity.再美的植物 如果没有根 就不会长寿 Every tiny disturbance affects them negatively, and ultimately they cannot flourish and grow.每个微小的干扰都会对它们产生不好的影响 最终使它们无法茁壮成长 The young blooms are surly beautiful and delicate,幼苗是乖张美丽而脆弱的 but the older plants are incredible to behold.但成熟的植物承受能力很强 They are strong and full, and can sustain droughts with little effort.它们结实饱满 不费什么力气就能经受住干旱 I find them inspiring, don’t you?我觉得很鼓舞人心 你呢 A great reminder that what is unseen is by far the most part of who we are.这提醒我们到目前为止 看不见的部分才是我们自身最重要的地方 I have taken the lesson of the balsoam root我从香根上吸取了教训 and challenged myself to further develop my root system挑战自己 进一步发展我的根系统 in order to find stability during this very intimidating transition.以便在这个非常可怕的过渡期稳定下来 My life has changed considerably this year.这一年我的生活发生了巨大的改变 I’m realizing it will never be the same again.我意识到我的生活不会再是一成不变 That is both exhilarating and a little scary.这既令人兴奋又有点吓人 I think we all come to those crossroads at some points in our lives,我想我们每个人都会在人生中的某些时刻处于十字路口上 but we can choose one of multiple diverging paths但我们可以从多条分岔路口中选择一条 that will lead our lives in wildly different directions.这些道路将把我们的生活引向截然不同的方向 I used to look at these options with apprehension,我过去常常带着忧虑看待这些选择 fearing that I’d make the wrong choice and lead my life in a direction that I would later regret.担心自己会做出错误的选择 把我的生活引向以后会后悔的方向 But I have come to believe that但我逐渐相信 we can find fulfillment through a variety of different life paths.我们可以通过各种不同的人生道路找到满足感 Maybe there are many equally interesting and rewarding journeys one can take.也许还有许多同样有趣和有益的旅程 I stayed up last night wondering昨晚我熬夜一直在想 if I had made the wrong choice to pursue new options of teaching and focus on my business我是否做了错误的选择 去追求新的教学和专注于我的事业 Dispite being fearful, I have realized that in this case there isn’t necessarily wrong choice.尽管害怕 但我意识到 在这种情况下 不一定有完全错误的选择 And I think in many cases in our lives when we’re present with the options,我认为在我们生活中的很多情况下 当我们面对各种选择时 it is what you do with the choice that makes it worthwhile or not你如何对待这个选择 决定了它是否值得 and what you’ve learned from it.以及你从这个选择中学到了什么 I’m so glad I’m going through this transition in the spring time,我很高兴我能在春天经历这种转变 it is such a beautiful season of renewal and healing.春天是一个万物复苏且治愈的美丽季节 Last but definitely not least, I do have news that pertains to this channel.最后但绝对重要的是 我确实有关于这个频道的资讯 My brother has recently returned from Australia after almost a year without seeing him我的哥哥最近从澳大利亚回来了 我已经一年没有见到他了 which was very difficult for me.这对我来说很煎熬 We were very very close growing up.我们从小到大非常亲密 You will no doubts see him in the future video.在以后的视频中你们肯定会看到他 He is very generously offer to help me with my videos,他非常慷慨地提出要帮我录视频 which is fantastic because I’ve always wanted to learn how to use an actual camera.这太棒了 因为我一直想学习如何使用真正的相机 I’ve noticed speculation in the comments who’s actually making these videos我注意到在评论中有人猜测是谁制作了这些视频 and the answer is that it is me.答案是我自己 Predominantly, I think there’s an handful of times where I have got in assistance.主要是 有几次我得到了一些帮助 But very few.但次数很少 I film using an iPhone.我用iPhone和三脚架来录制视频 And I would really like to learn how to use a proper camera.我非常想学习如何用合适的相机来录制 And so he finally is going to teach me他终于要教我了 and how to make the videos until I’m able to do it on my own.他会教我怎样录制视频直到我完全学会 It is so exciting and I’m just so grateful for him.我太激动了 我真的很感谢他 And you will no doubt, hopefully,毫无疑问 希望从下周开始 see huge improvement in the quality of this video starting next week.你们会看到视频质量显著提高 I hope you have a wonderful week.祝你们周末愉快 I have some loved who are very sick with the illness我有几个心爱的人 他们深受疾病的困扰 We shall not name, and I am very worried about them,我们就不指名道姓了 and I am very very worried about them,我很担心他们 so I will appreciate all your thoughts or prays,所以我很感激你们所有的问候和关心 and I hope you all stay safe and healthy.希望你们所有人都健康快乐 Sending my love在这里传达我的爱意 再见喽
  • 2021-10-17世界上收入最高的猫– Google the most beautiful cat in the world如果在谷歌搜索世界上最漂亮的猫咪 and the first and most frequent photo you’ll see is of this white-haired, blue-eyed cat.第一个以及搜索最多的结果便是这只蓝眼白毛猫 I’m Rebecca.我是瑞贝卡 And I’m John.我叫约翰 And this is Coby.这是克比 This all started in 2015.这一切开始于2015年 We had only been dating a few months我们当时在一起几个月了 and I really wanted a cat.然后我想要养只猫 Started looking online and fell in love with the British Shorthair breed.一开始在网上找猫咪时就爱上了英短猫 They’re just so cute, almost cartoonish looking they’re like,他们太可爱了 就和动画片里的一样 so round and expressive.他们脸圆圆的 脸上的表情很生动 And was sort of doing some research在做过一些调查后 and found a Shorthair breeder in the area我们在网上找到一只短毛猫 and immediately fell in love with a little cross-eyed, adorable Coby online.这只可爱的小猫克比有点斗鸡眼 它立马俘获了我们的芳心 He wasn’t named Coby yet, at the time.他那时候还不叫克比 – We drove up, it was in Delaware.我们开车前往它所在的特拉华州 One of his brothers actually caught my eye and I was like,原本吸引了我的注意力是克比的一个兄弟 然后我就说 “Oh look, have a look at this cat, he’s cute,”“哇 快看 快看这只小猫咪 它好可爱啊” and Rebecca’s like, “No.” – No way.然后瑞贝卡说 “不行 没门” No way, absolutely not.肯定不行 I knew Coby was the one.我要的是克比 He came right over to us, actually fell asleep in my arms,它慢慢走到我们身边 然后就在我的臂弯里睡着了 which makes just my heart melted.我的心都化了 And I was like, “I need this cat.”然后我就说 “我要这只猫咪” We always thought that Coby was so cute第一次见到它时 它还是个小奶猫时 when we first met him, as a kitten,我们就觉得克比很可爱 but as he’s gotten older, pretty early on, he started developing this, we call it guy-liner.不过随着他慢慢长大 它眼睛周围长出了眼线一样的轮廓 He has these very distinct outlines around his nose and his eyes,它的眼睛和鼻子的轮廓变得明显 and it just gives him this intense, beautiful appearance.这些赋予了它格外迷人的外表 His eyes themselves have this almost animate look to them.它的眼睛看起来炯炯有神 He looks like a cartoon, I always joke.我经常开玩笑说 它看起来好像动画里的猫猫 He looks fake, he looks like a stuffed animal.看起来就像一只猫咪毛绒玩具 More importantly, maybe, to us from the start, was how great he is, loyal and sweet.不过最重要的可能是它一开始给我们的印象就很棒 又忠心又温柔 And in a lot of ways, doglike.而且在很多方面表现得很像一只狗狗 I mean, he sleeps in my arms every night.它每晚睡在我的怀里 He is just the biggest sweetheart.就像个大号的甜心宝贝 – There’s also the sassy side.它有时也很会很拽 He wears his emotions on his face.一切情绪都写在脸上 He’s very vain, loves to look at himself in the mirror.它很爱美 喜欢在镜子前看着自己 We suspect that he might actually know how beautiful he is.我们怀疑它其实知道自己有多漂亮 – Yeah, the world revolves around Coby.是啊 克比可是全球焦点 So when Rebecca started posting pictures of Coby,当瑞贝卡开始发布克比的照片时 me in my head, I was like, “Rebecca, why are you doing that?我在心里想 “瑞贝卡 你为啥要这么做” “You’re just being another crazy pet owner who’s posting pictures.”“你这样很像那种疯狂晒宠物照片的主人” We all have that friend or two or 10.我们也有好几个这样的朋友 And she told me, she was like, “No no, no no no.然后她跟我说 “不不不” “Just don’t worry about this.”“别担心” She’s like, “Trust me, this is gonna be good. This isn’t that.”“相信我 我这么做是有好处的 跟那些不一样” And I was like, “Okay, it’s not that.”所以我就说 “好吧 是不一样” – It was kinda that. – Yeah, at the time, I thought it was.-是有一点像 -嗯 那时候我觉得就是那样 I think you maybe had some more foresight into things.我觉得你可能会更有远见 – But never expected that it was going to take off like it did.但从没想过它能变得这么出名 People started responding to his pictures the same way人们对于它的照片的评论 that I was when I first met him.就跟我对它的第一印象一模一样 And I was like, “Okay, we’re onto something here.”然后我说 我们发现了新大陆 It’s not just us thinking our cat is the cutest thing ever.不只是我们觉得自己家的猫咪是最可爱的 Other people are agreeing.别人也这么觉得 After I posted a few pictures of him,在我发布了好些猫咪的照片之后 Cats of Instagram, 9cats, some of those bigger, featuring accountsCats of Instagram 9cats 以及其他一些有影响力的大V started reposting and sharing pictures of Coby.开始转发并分享克比的照片 The next thing we know, he’s on the front page of Reddit.然后我们得知 它的照片被放在红迪网的首页 Then, we saw that he got this feature on Bored Panda,之后 我们看到在无聊熊猫这个网站上有一篇关于它的文章 but all of a sudden, we started seeing all these headlines突然 我们开始留意到这些标题 of, “Is this the most beautiful cat in the world,” and–有写着 “它算不算是世界上最漂亮的猫咪” – “His eyeliner is better than mine.”以及 “它眼线画的比我还好” – Yeah, there were all these memes going up online.是啊 这些文章图片等在网上疯传 We were seeing him across the internet.我们看着它风靡全网 – [Both] In “People.”(异口同声)在《人物》…… – He was in “People” magazine and I was like,它居然被刊登在《人物》这本杂志上 “This is crazy.”太不可思议了 – The fan art started coming in, as well.同时 陆陆续续开始出现各种粉丝艺术 Photoshop edits of Coby.用Photoshop给克比编辑照片 There were nail designs, graffiti.还有各种美甲造型 涂鸦 – Tattoos that people had gotten.还有人把它纹在身上 Permanent tattoos on their body of Coby.他们把克比的样子永久地纹在自己的身上 Makeup inspired by him to try to recreate his iconic eyeliner.还有人尝试画出它那标志性的眼线 Incredible portraits and paintings,令人惊叹的猫咪画像 and animate style, cartoons, stuffed doll versions.动漫形象 动画片 毛绒玩具 Everything you can imagine.任何你能想到的东西都有 – People put a lot of time into these things,大家花了很多时间在这些事情上 which, to us, was even more special.这对我们来说 有特殊的意义 – This was always just a side hobby for us,养猫只是我们的业余爱好 but we started hearing from brands.但我们开始接到品牌邀约 – Purina, 9Lives, Petco.普瑞纳 9lives 佩科 Started with cat brands and then,一开始都是与猫咪相关的品牌方找我们 other types of brands started reaching out.后来有其他类型的品牌方也找到我们 – Spotify with their pet playlist.Spotify是因为他们需要宠物播单 KVD Vegan Beauty ’cause of his inspiring eyeliner.KDV 素食主义美容因为受它的眼线启发 Seeing Coby on TV talking about blood donation, like a voiceover, was the coolest moment.看着克比如旁白一样 在节目里宣传捐血 是它最酷的时候 – Not enough people are giving blood.我们需要更多的人来捐血 And giving save 12,000 lives a day.平均一天可以拯救12000条生命 – And that was just such a awesome way to use his account for good.用它的名义来做好事是一件很棒的事情 We’ve made more from Coby than we ever expected克比带给我们的收益 to make in our wildest dreams.比我们最疯狂梦中都多 – We’re very unique and fortunate.我们很特别也很幸运 – We just think it’s important that he is always benefiting.我们觉得重要的是它一直在创造价值 We definitely try to give him the best life possible我们也绝对会尽可能给他提供最好的一切 and the best food, toys, and beds and–最好吃的食物 最好玩的玩具 最舒适的床 – Cat mansions. – Yeah, a tree.– 还有最棒的猫屋 – 对 像树一样的猫屋 You can imagine he is one spoiled cat.你们可以认为它是一只被溺爱的猫 Not force him to do anything he doesn’t wanna do.我们不会强迫它做不想做的事情 We really plan our shoots around him我们制定了跟它有关的拍摄计划 and his schedule and his moods.配合它的行程和心情 He has it pretty good.它也配合得非常好 – Obviously, making money and working with brands is a wonderful part,确实 既能赚钱又能跟品牌方合作是很棒的 but the better part, to us, is the joy that he spreads and how he cheers people up.但对我们来说 更棒的是它带给人们快乐和鼓舞 As far as what’s next for Coby, who knows?至于克比接下来会怎样 谁也说不准 If he’s gonna be featured in a James Bond movie,或许它有机会能参演007系列电影 we don’t know, maybe.我们也说不准 – We hope.我们希望有这一天 That would be pretty cool.那一定会很酷 – Call us. – Yeah.– 联系我们 – 是的 没错
  • 2021-10-17为什么不该把进水的iPhone放在大米里Liquid damage is a common an issue尽管iPhone这类设备已经提高了防水等级 for devices like the iPhone, despite its improved water resistance.但进水导致设备损坏仍然是个很常见的问题 But putting your wet iPhone in a bowl of rice isn’t the best solution.但把进水的iPhone放到一碗米里可不是最佳解决方案 And I’ll explain why right now.我现在来解释为什么 When your phone has been submerged under water for too long,如果手机泡在水里时间太长 moisture can reach the electronics inside. 水会进到内部电路 Causing the device to shut down.会导致手机关机 And it’s important to keep the phone turned off until it’s completely dry.至关重要的是要保持手机关机直到它完全干燥 Removing its case and SIM card tray will allow trapped water to escape, 把手机壳和SIM卡拆下来可以让积水流走 while wiping down any visible water on the exterior 还可以擦掉外面可见的水 will stop excess moisture from finding its way inside.这会防止更多的水进入手机 At this point, common knowledge suggests submerging your iPhone in a bowl of uncooked rice.此时 常识是建议把iPhone放入一碗生米里 But that’s not actually a very good idea.但是这实际上不是一个很好的主意 In fact, Apple specifically recommends against 实际上 Apple不建议 using any external heat sources or inserting用外部的加热方式 foreign objects to dry the inside of your iPhone.或者插入异物来烘干iPhone内部 This is because they’re likely to hurt more than help.这样很有可能会损坏设备 Things like cotton swabs and paper towels contain lint and dust that can introduce even像棉签和纸巾 它们含有绒毛和灰尘 more contaminants to the device’s internals.会让更多污染物进入手机内部 While uncooked rice contains starch and small grains 然而生米含有淀粉和小颗粒 that could easily enter your iPhone’s chassis.这会很容易进入iPhone机架 All while doing very little to actually help dry it out.这些操作对于干燥手机的帮助微乎其微 Instead of the rice approach, the best thing to do 与其用大米的方法 最好的办法是 is simply leave your phone out to air dry.把手机拿出来 自然风干 If you want to speed up the process, put a fan next to it blowing cool air如果想加快干燥速度的话 在旁边放一个风扇 directly into the lightning connector.直接吹冷风进耳机接口 It’ll evaporate moisture faster than rice, 这样比放进大米中干燥的更快 without running the risk of foreign contaminants finding their way inside.并且没有异物进入手机内部的风险 Once you’ve left your iPhone out to dry for 24 to 48 hours, it’s probably safe to一旦你把iPhone放在外面风干24到48小时 plug in and power on.就很可能安全地插上电源和开机 Hopefully you’ll see the familiar Apple logo你有望看到熟悉的Apple商标 and be able to use the phone without any issues.并且能够使用手机 而没有任何问题 This is Greg with Apple Explained, thanks for watching till the end, and I’ll see我是解说Apple的Greg 感谢收看 you in my next video.我们下次视频再见
  • 2021-10-1710个最好的单人游建议——如何独自旅行Hi, I’m Lindsay and I’ve traveled around the world嗨 我是琳赛 曾经独自环游世界 from Asia to Africa,我的足迹横跨亚非大陆 across Europe and Alaska by myself.同时穿行了欧洲和阿拉斯加 These are my top 10 tips for solo travelers.这里是我给独自旅行者的十条最佳建议 Number 10, bring only what you need.第十 只带你需要的 I know you’re traveling by yourself and if it’s your first time,我知道当你第一次独自旅行时 you’re probably gonna feel like you need to have everything,你可能会觉得你什么都需要 which lead to a tendency to overpack.也就会导致你打包过多的物品 When you overpack, you become more of a target,过多的行李也会带来更多的麻烦 because you’re dropping all of your things,东西不断从你手中滑落 you have a lot to account for.你又难以顾全所有的行李 As opposed to when you keep things small and condense and in control.而紧凑的行李打包 就能避免这样的尴尬 If you haven’t seen my packing video, I recommend taking a look at that.如果你没有看过我的打包视频的话 我推荐你去看一看 You never wanna have more than two bags as a solo traveller.单人旅行时 随身携带的包不能超过两个 One that can either go on your back or that you pull,一个包可以背在背后或拉着手中 and one that you keep in the front,另一个你可以背在前面 with all of your important things, like tech gadgets and passports.装上所有贵重物品 比如科技产品和护照 Anything more than these, it’s just too much to manage.但装太多东西也只会徒增烦恼 Number 9, triple check your bank knows that you’re leaving,第九 确保你的银行知道你要外出旅行 and have a back-up plan if they shut down your card.同时做好备份计划以防银行停了你的卡 One time, I told my bank twice that I was going to be out of the country.有一次 我已经两次告诉我的银行我要出国了 And still when I got to Paris on my own,但是 当我独自到达巴黎 the first time I used my card, it worked like a charm.第一次使用银行卡时 提款机还是报警了 Second time, my account had been shut down.到了第二次 账户就被冻结了 When I’m waiting for my flight at that Airport,当你在机场等待航班起飞时 that is a great time for you to give them a call again,是你再次给银行打电话确认的好机会 and make sure they know that you’re gonna be out of the country,确保他们知道你将离开这个国家 what countries you’re going to and how long you’ll be gone.你将去哪个国家以及你将去多久 I recommend having a credit card, one or two debit cards,我建议你带上一张信用卡加上一到两张储蓄卡 and some cash at the very least.但至少还要带上一些现金 Number 8, book your first night in a country in advance.第八 提前订好在这个国家的第一晚住宿 So if you know me, then you know I love spontaneous travel.如果你了解我 你就知道我喜欢即兴旅行 But the first night you land in a country,但当你刚刚结束长途飞行后 after you’ve gotten off that long haul flight,准备度过在陌生国家的第一晚 take it easy on yourself and have a place booked in advance.你应该好好放松自己 提前预订好房间 If you are on any sort of budget,如果你有一定的预算 you do not wanna rely on taxis or Ubers你肯定不想坐计程车或优步 to get you from the airport to your accommodation.从机场到达住宿地 And the reason is typically airports are in the outskirts of town,因为通常机场都在城外 which means it’s gonna cost a lot to get into town,而你住的地方大概率是在城中 which is most likely where you’re staying.这意味着从机场到你住的地方需要花费很多钱 The example of this is when I went to Bangkok,比如当我去曼谷时 I booked my first night in advance.我提前订好了第一晚的房间 And the entire reason I booked the hostel that I did我订下这个酒店完全是因为 was because it had high social and staff ratings which meant这个酒店星级很高服务很好 I knew I’d meet people who could give me great insight这意味着我到达这个陌生城市后 on the place that I had just landed.他们能向我提供周到的服务 Plus, they had directions in Thai and in English of而且泰国有泰语和英语的双语指向牌 how to take the Metrolink to the area that I wanted to go,能够告诉我怎样乘地铁到达我的目的地 as well as how much it should cost.同时也标注了价格 These are all things you wanna know这些都是你飞机着陆前 before you touch down for your first night.你所需要准备的东西 Number 7, smile and be confident.第七 带上你的微笑和自信 This especially goes to solo female travelers,这一条特别适用独自旅行的女性 which I’m going to make an entire video another time.我的下一个视频也将继续再谈这点 But it’s really important to smile.因为微笑真的很重要 If you’re getting scared, if you’re in a new place,如果你在一个新地方表现得非常害怕 and you’re trying to get your bearings,而你又在尝试振作起来 the worst thing you could possibly do is look scared,你绝对不能表现得非常害怕 or look like a deer in headlights,好像车头灯前的鹿那样 because people who are around,因为你周围的人们 who are trying to prey on tourists who look like that,会盯上看起来很害怕的游客 know exactly what’s going through your head.他们非常了解你在想什么 So at all times, when you’re traveling solo,所以当你独自旅行时 you wanna smile, you wanna be up straight,要记得带上微笑 保持身体挺直 you wanna be looking around, alert.你要警觉的观察周围 When you are smiling, you are conveying the fact you are in control,你的微笑也就表示了你是控制场面那个人 you are not worried, you are not stressed, you are not out of your element.你不担心 不紧张 你很自在 You are in control of the situation你能掌控这个情况 is exactly what you need when you’re traveling solo.这也正是你独自旅行中所必需的 Number 6, have your itinerary, documents, and important addresses第六 把你的行程表 文件 和重要的地址 saved on your iPhone and on the cloud.保存在你的苹果手机和云端上 So if you’re anything like me, the cloud actually means email to your mom.比如对我来说 我是把给妈妈发的邮件当作云端来用的 And so if I ever lost my passport or needed my flight itinerary,所以如果我需要我的护照或是航班信息 I would just email her and be like “Mom, I need my passport, I lost it”,我会发邮件说 “妈妈 快把我的护照给我!我扔在家了!” and she would send it back to me.她就会寄回给我 But if you are like super tech-savvy, Steve Jobs, you can keep it on the cloud.但你也可以像技术通斯蒂夫•乔布斯那样把它保存在云端 You can access it from wherever you want and that works as well.那么无论地点你都可以重新方便地获取这些信息 Just make sure you have a way to access things确保你有得到这些重要信息的方法 that’s not just on your phone or in your bag,不要只把他们放在手机上或包里 because if this gets stolen or that gets stolen,因为如果它们被偷了 you’re not gonna know where you’re going or what you’re doing.你就不会知道下一步行程是什么了 Number 5, be flexible and don’t plan too much.第五 灵活应对 不要提前计划太多 This goes along with you don’t pack too much.这和不要打包太多是一样的道理 And I get it. It’s your first time traveling on your own,我能理解这是你第一次独自旅行 and you feel like everything needs to be regimented because you’re freaked out,而焦虑的你想要计划所有好的事情 and you want to know exactly where it’s gonna be.你想知道自己具体去哪 And your mom wants to know where you’re gonna be.你的爸爸妈妈 Your dad wants to know, everyone wants to know where you’re gonna be.所有人都操心着你的去处 And you wanna know where you’re gonna be and it’s very stressful,你也想知道自己到底要去哪 and it’s very stressful,压力就这样产生了 and then you end up making this very like packed itinerary.最终你会重复打包行李时犯的错 And if one thing goes wrong, that thing is like a Jenga tower.如果一件事错了 那件事就像多米诺骨牌 And there is so much more in stress不断推翻你的设计好的的旅游计划 that comes with having a packed schedule给你带来更多压力 than if you just tell people that而如果直接和他们说你不会有事的 it’s gonna be okay,你就在某地区游玩 and you’re gonna be in these general vicinities.就会少很多压力 And you can just make up your plan as you go along.而且你可以边旅行边完善游玩计划 Once you’re in that place and you have a chance to因为一旦你有了机会去和当地人交流 talk to people and understand a little better,就能对目的地有更好的了解 then you can come up with an itinerary.下一步的旅行计划也就水到渠成了 Number 4, don’t arrive places at night,第四 不要在晚上到达目的地 and if you do, stay put.如果你这样做了 就待在原地 Now this is not a safety concern.这不是担心安全问题 It’s not because bad things happen at night.或是害怕夜晚会发生不好的事情 This is because well you get ripped off at night.而是因为在晚上你会被坑 So if you arrive somewhere in the middle of the night,如果你在午夜到达了某地 you don’t have as many options.你不会有太多选择 And when you don’t have many options,而当你没有太多选择时 you have to pay for the options that are around.你就必须为有限的选择买单 They’re typically the more expensive ones.而通常他们都会更贵 I hate getting ripped off by taxicab drivers at the airport.我讨厌在机场被出租车司机宰 And if you arrive somewhere in the middle night,而如果你在午夜到达你的目的地 that’s what’s gonna happen.同样的事也会发生 So what I do and what I did when I landed in the middle of night所以当有一次我在午夜到达越南时 in Vietnam was I slept at the airport.我选择睡在机场 And I just found a little chair, and I put my stuff there, andI slept there for a few hours.我把我的东西放在椅子上 然后在那睡了几个小时 I woke up at 6 or 7 a.m.当我在早上六七点钟醒来时 I was able to get in town at a way better price.我能用更划算的价格进城 It’s not just taxicab drivers too,出租车也不是唯一的问题 it’s like getting to a guest house, checking in,当你准备入住时 like sometimes hostels have lockout time, sometimes guest house is closed.却发现有的酒店已经不接客了 有的宾馆也关门了 If you staying with a local, they’re gonna be pissed如果你准备住在当地人的家里 而你凌晨两点才到家 if you get in at 2:00 in the morning.他们会非常生气 So just wait it out, sleep at the airport.所以不如就等着 在机场睡一觉 It’s not that bad也没有那么糟糕 and then wake up the next day and do it that way.等第二天再重新开启你的行程 Number 3, dress to blend in and don’t show off your fancy gadgets.第三 穿搭方面尽量融入当地 不要炫耀你的花哨的小工具 When I travel, I don’t use this case.我旅行时并不用这个手机壳 I actually use a solid gray one,我会用一个纯灰色的 which makes my iPhone look like it could be any variety of phone that’s this size.让我的苹果手机看上去可以是任何品牌同样大小的手机 I try to keep my camera which is a SONY A7S还有我的索尼A7S相机 either packed up away or covered by a jacket.要么我就把它收起来 要么就用外套盖住 And I always wear clothes that are pretty nondescript.并且我总是穿不那么出挑的衣服 It’s better when you’re traveling to a low-key thing and stand out as little as possible.旅行时尽量低调不突出会更好 Number 2, keep an extra careful eye on your stuff.第二 格外留意你的东西 When you’re traveling with friend, you have two of you to watch your stuff.当你和朋友旅行时 可以一起照看行李 But when you’re by yourself, it’s just you.但是当你孤身一人 肯定势单力薄 These pickpockets know this.小偷们也非常清楚这一点 And sometimes solo travelers can be a bigger target because of this.所以有时独自一人会变成更大的目标 If all they have to do is to distract you而他们需要做的就是分散你的注意力 and then be able to make off with your bag,然后偷走你的包 it’s a lot easier than when you’re with a friend,当你和朋友在一起时他们就很难得逞 and they distract both of you to get ahold of your bag.因为他们很难同时分散你们的注意力 This means if you ever put down your backpack,这意味着如果你想放下包 if you ever put your purse on table,或者把包放在桌子上 just keep physical contact with it.一定要和包有身体接触 If you have to wrap the strap of your backpack around your ankle,也可以把背带绕在脚踝处 just keep your hand on top of your purse.还有一定记得把手放在包上 Do whatever you need to do,做好你需要做的一切 so if you are looking a different direction,那么当你头扭向不同方向时 someone can’t take your stuff.别人才拿不走你的东西 There are gonna be times when you are not able to have control of your possessions.但是也会出现你无法把行李放在身边的时候 If you go on a bus, sometimes they’re gonna put it above the bus or under the bus.坐公共车时 有时他们会把行李放在汽车上或汽车下 That’s okay. If everybody else seems to be ok with it,如果乘客们都认为那样没问题 那就没事 then you shouldn’t have a huge issue either.你也不必对此太过焦虑 Just make sure every single thing of value is on you,但是要确保所有值钱的东西都在你身上 and not in the bag that’s put under the bus.而不在放在汽车下的包里 And number 1, explore and have fun.第一 探索周围 享受旅行 Solo travel is my favorite kind of travel,独自旅行是我最喜欢的旅行类型 because it really exposes you to the world and the culture that you’re visiting.因为独自旅行能让你更好的了解一个国家文化风情 Traveling with friends and family is great too.和朋友 家人一起旅行也不错 But it’s through solo travel very well to learned a lot about myself and the world,但通过独自旅行 我能够更了解我自己和这个世界 and have made of my most favorite experiences.从中也创造了我最喜欢的经历之一 Once you get the hang of it and start feeling confident on your own,一旦你掌握了技巧 开始有信心独自旅行 I think it will be the way that you like to see the world best too.我想这也会成为你最喜欢的欣赏世界的方式
  • 2021-10-17大阪度假旅游指南Osaka sits in Japan’s Kansai region,大阪位于日本关西地区 on the southern coast of the island of Honshu.本州岛的南部海岸 By bullet train, this metropolis is two-and-a-half hours west from Tokyo,乘新干线从东京往西两个半小时 and just 15 minutes south from Kyoto.京都往南仅15分钟即可到达 There’s no better entrée to the city they call “Japan’s Kitchen”,对于这座被称之为“日本厨房”的城市 than a visit to Osaka Castle,没有比参观大阪城更好的“开胃菜”了 whose tower museum serves up the story of Osaka’s past.这里的天守阁承载着大阪过去的历史 When the castle was built in the 16th century,大阪城始建于16世纪 merchants settled around its protective walls, and prospered.当时商人们沿着护城墙定居 大阪城就此逐渐繁荣 By the 18th century, Osaka was an industrial and trading powerhouse,到了18世纪 大阪已成为工贸重地 known throughout the world as the Manchester of Asia.以“亚洲曼彻斯特”之名享誉世界 Today, Osaka is a city that continues to work hard,现在生活在大阪的人们仍继续着 play harder, and eat, like there’s no tomorrow!“努力工作 及时行乐”生活状态 Osakans love to say ,”kui-daore”,大阪人喜欢说“kui-daore” which means, “eat ‘til you drop”.意思是“想吃就吃 吃到吃不下去” So when in Osaka, the best way to explore the city所以探索大阪这座城市最好的方法 is to let your belly lead the way.就是让食欲来指引方向 Follow the twinkle of Michelin Stars and gleaming glass to the Kita district,跟随闪闪发光的米其林星和玻璃 Osaka’s northern downtown area.前往大阪北部市中心基塔区 Here, under the futuristic shadow of the Umeda Sky Building,在梅田天空之城未来主义建筑的阴影下 centuries of culinary tradition is honoured and built upon by the city’s finest chefs.几个世纪的烹饪传统被城市中最优秀的厨师发扬光大 Besides their legendary appetites,除开令人侧目的食欲 Osakans have had a long reputation as insatiable shoppers.大阪人疯狂的购物行为也很出名 At the Osaka Museum of Housing and Living,在大阪人居博物馆 wrap yourself in a kimono and take a stroll along an Edo Period shopping street穿上和服 沿着有江户时代风格的商业街漫步 to taste of life from simpler times.感受朴素世代的生活 Osaka’s famous shopping streets have certainly grown since the 1600s.大阪著名购物街自17世纪开始持续发展 Just a few steps away, is the one-and-a-half-mile long,几步之外便是长1.5英里 Tenjinbashi-Suji, home to over 600 stores.拥有600多家商店的天神桥筋商业街 After hiking through Japan’s longest shopping street,徒步穿越日本最长的购物街后 put your feet up and take an Aqualiner cruise让双脚休息一下 乘坐“水上巴士” for a floating feast of some of Kita District’s finest civic buildings, bridges and parks.来一场水上巡游盛宴 欣赏基塔区最精美的市政建筑 桥梁和公园 Once you’re back on dry land, follow the sounds of steaming batter,回到陆地上后 循着冒着蒸汽的面糊 sizzling octopus and dancing bonito flakes to Minami, Osaka’s southern downtown.咝咝作响的章鱼和舞动的鲣鱼片 来到大阪南部市中心南区 Takoyaki is Osaka’s number-one street food,章鱼烧是大阪排名第一的街头小吃 and at Dotonbori you’ll find the best!而在道顿堀可以吃到最好吃的章鱼烧 Named after its neighbouring canal,道顿堀得名于其邻近的运河 Dotonbori is a mind-bending riot of restaurants, food stalls, and bars.餐厅 小吃摊和酒吧鳞次栉比 好不热闹 But it’s after dark, when the mechanical crabs and neon signs light up,但当夜幕降临 海鲜店招牌和霓虹灯亮起时 that the foodies really descend, in their thousands!这里才会真正成为众多吃货们的乐园! Food is more than just a pleasurable pastime in Osaka, it’s a divine obsession.比起消遣 食物在大阪更像是一种神圣的迷恋 Just across the canal in Hozenji Yokocho,就在运河对面的法善寺横丁 partake in an age-old tradition with fellow diners与其他食客一起参与一项由来已久的传统 and throw water upon the moss-covered statue of Fudo, the Buddhist god of Fury.参拜布满青苔的佛教愤怒之神不动明王像并向其泼水 Then, follow the roar of blowtorches to Kuromon Market,然后 循着焊枪的轰鸣声前往黑门市场 and feast upon mountains of BBQ crab leg, scallops and sea urchins…尽情享用成堆的烧烤蟹腿 扇贝和海胆…… and maybe, pick up a few snacks for later.或许之后还可以再买些小吃 If you’re a glutton for more shopping,如果你是一个购物狂 the Minami District caters to every taste imaginable.南区完全可以满足你的所需所想 You’ll find a full buffet of designer brands along Mido-suji Boulevard…御堂筋大道和全城最火的购物街心斋桥 and in the city’s most popular shopping street, Shinsaibashi-suji.这儿有全套的设计师品牌一条龙 For style that’s closer to the edge, spend an afternoon in nearby Amerika Mura,若想更接近时尚边缘风格 就在附近的“美国村”待上一下午 where you’ll find Osaka’s most adventurous streetwear, and characters.那里有着极具冒险精神的街头服饰和文字符号 Looking for Osaka’s answer to Tokyo’s Akihabara?在找大阪版的“东京秋叶原”吗? Lose yourself in the anime, manga and old-school collectables of Den Den Town.在电电城中尽情享受动漫 漫画和老派藏品吧 But for the ultimate in retro eye-candy,但要想体验极致的复古视觉盛宴 take the ten-minute walk south to the bright lights of Shin-sekai.就向南走10分钟 去体验新世界明亮的灯光 Over the century, the fortunes of this entertainment district have flickered.过去百年来 这片娱乐区的命运闪烁不定 But today it’s running on high-voltage once again,但如今 这里再次变得活跃起来了 luring lovers of Japanese kitsch, and another of Osaka’s guilty pleasures,吸引着日本媚俗爱好者以及炸串喜好者 deep-fried Kushikatsu skewers.这种炸串吃了会有罪恶感但却很快乐 If all that food, shopping and neon has left your synapses a little frayed,如果食物 购物和灯光这些灯红酒绿最终让你精神疲惫 Osaka offers plenty of places to plug into a little zen.大阪还有很多地方能让你沉浸在禅意中 Pay your respects at the Namba Yasaka Shrine,可以去难波八坂神社参拜 where a lion’s mouth awaits to devour any pesky spirits that might be bothering you.神社里的狮子大口随时等待着吞噬可能骚扰你的鬼怪 Once you’re free of troublesome karma, stock up on positive vibes nearby,摆脱烦人的业力之后 在附近的今宫戎神社储备正业能量 at Imamiya Ebisu Shrine, home to Ebisu, one of the seven gods of good fortune.参拜七福神之一惠比寿以祈求好运 For the ultimate soul food, follow the trail of incense east, to Shitenno-ji.要想获得终极精神食粮 可以沿香道向东到四天王寺 Founded in the 6th century, the temple was built by Prince Shotoku,这座寺庙由圣德太子于公元6世纪建造 who introduced Buddhism to a strife-torn, feudal Japan hungering for calm.当时的封建日本战乱不断 渴望平静 圣德太子由此引入了佛教 Osaka offers plenty of green spaces to nourish the spirit too.大阪也用大量绿植来滋养这种宁静 Just a ten-minute walk from Shitenno-ji,从四天王寺步行只需10分钟 take in mirror-like serenity of Keitakuen Garden.就可以体验到庆拓花园明镜般的宁静 Or spend an afternoon at Sumiyoshi’s park and shrine,或者花上一下午逛逛住吉区的公园和神社 and see how Osakans relax when they’re not eating and shopping.瞧瞧大阪人在饮食和购物之外的空闲时间是如何放松的 Of course, for kids, the best kinds of parks are amusement parks,对孩子们来说 最好的公园无疑是游乐园了 and at Universal Studios Japan, they’ll find one of Asia’s best!而日本环球影城是亚洲最好的公园之一 The park’s star attraction is the Wizarding World of Harry Potter,公园的明星景点是哈利波特的魔法世界 where for the millions who visit each year,每年有数百万人来这里参观 the most magical stories ever written can at last be touched, and tasted.人们可以身临其境 体验世上最奇幻的故事 It’s no accident that the Hogwarts Express came to Osaka.霍格沃茨特快列车来到大阪并非偶然 From the city’s tranquil gardens…to its mechanical crabs…从城市的宁静花园到商业街的灯红酒绿 From its epic castle…to its floating fish….从史诗般的城堡再到漂浮在大街小巷的现代设计 This is a city where anything seems possible.这是一个有着无限可能的城市 Just like the city’s favourite comfort food, Okonomiyaki,御好烧 意思是“随心所欲烹制” which means “cooked just how you like it”,是这个城市最受欢迎的美食 如它一样 Osaka is a city to be feasted upon, and shared…over and over,大阪也是一个值得你日复一日 不知疲倦地 day after day, until you drop!反复享受和分享的城市!
  • 2021-10-17为什么《房间》烂成一派又备受追捧This is The Room.这部电影名为《房间》 Arguably the worst film ever made.可以说这是一部烂片之王 “You are lying, I never hit you.你在撒谎 我从没打过你 You are tearing me apart, Lisa!”你让我撕心裂肺啊 丽莎 Thousands of people have willingly paid money to watch this许多人自愿花钱观看这部电影 often many times.往往还会看很多次 Which begs the question: why?那么问题来了:为什么呢? This is Tom Bissell.这位是汤姆•比赛尔 He literally co-wrote the book on this movie.他与别人合著了关于这部电影的书 The Room is about a perfect American named Johnny《房间》的主角一个典型美国人 名叫强尼 who does an amazing job at his bank and is constantly saving them money.他在银行表现优异 总是能为客户省钱 Did you tell them how much you save them?他们知道你为银行省了多少钱吗? Of course, what do you think?当然了 不然你以为呢? They already put my ideas into practice.他们已经按我的意思来做事了 And he lives with his future wife,他和他的未婚妻同居 After all, she’s my future wife.毕竟她是我的未婚妻 Lisa’s your future wife.Lisa是你的未婚妻 And he thinks he has a great life with them together,他自认为与未婚妻生活美满 but she’s secretly sleeping with his best friend, Mark.但是他的未婚妻却与自己的好友马克偷情 Oh, hi, Mark.噢 嗨 马克 I’ve seen The Room more than 100 times and less than 150 times.这部电影我大概看了100-150次 It is like a movie made by an alien这部电影的制作人 who has never seen a movie就像一个从没看过电影 but has had movies thoroughly explained to him.但听别人说过电影的外星人 A lot of the dialogue makes no sense.大量对白毫无逻辑 You couldn’t kill me if you tried.你怎么都杀不死我 You betray me! You are not good,你背叛了我 你个混蛋 you are just a chicken!!! CHIP!!! CHIP!!! CHIP!!!你就是个懦夫 唧!唧!唧!(鸡叫声) Characters say and do things that never really line up电影中人物的言行举止 with how actual humans behave.与现实完全不符 -How much is it? -That’ll be $18.-多少钱? -18美元 -Here you go. Keep the change.给你 不用找了 -Hi, doggy. -You’re my favorite customer.-你好 小狗 -你是我最喜爱的顾客 Thanks a lot, bye!谢谢 再见! And there’s a table full of framed photographs of spoons for some reason.不知为何 这张桌上的相框都装着勺子的照片 There’s not often that a work of film很少有这样一部电影 has every creative decision that’s made in it在电影所有制作过程中 on a moment-by-moment basis似乎从头到尾 seemingly be the wrong one.每一个环节都是错的 It’s a famously incoherent piece of American cinema这是一部出名的美国无脑电影 that’s established a rabid cult following,而且它还有一个狂热的崇拜者群体 a celebrity fan base,其中还有许多名人 I’ve had Tommy Wiseau up here.汤姆•维索上过我的节目 Tell me everything.快和我详细讲讲 I remember I saw it with Jonah Hill, actually, randomly.其实我曾与乔纳•希尔一起看过这部片子 当时是随便选的 And then, and, like, we became obsessed with it.在那之后 我们就迷上了它 And there are still sold-out monthly midnight screenings甚至在上映了14年后 in countries across the globe,在全球的各个国家 even 14 years after its release.每次的午夜重映场总是座无虚席 Why is a movie that’s so incoherent and so critically为什么这样一部没有逻辑 panned still so popular?且饱受批评的影片还如此受欢迎? The Room falls into a category that some call “paracinema,”《房间》属于“另类电影” which comprises all forms of cinema outside of the mainstream.它包括除主流电影以外的所有类别 Including art film, horror,它包括 艺术电影 艺术片 恐怖片 elvies flicks, government hygiene films,猫王主演电影 政府卫生宣传片 A片 海滩派对音乐剧 So basically all of the good stuff.基本上就是这些类型 The Room is more specifically referred to as a “trash film,”电影《房间》还被特指为“烂片” a genre of films that are are low-budget amateurishily produced这种类型的电影 成本低 制作业余 and don’t fit into the standards of mainstread filmmaking it并且不符合主流电影制作标准 It may seem like only people with bad taste would like movies看似只有品味很烂的观众 that are literally categorized as trash,才会喜欢这种“垃圾”电影 but studies show that a taste for trash cinema但研究发现 爱看垃圾电影的人 might actually indicate higher levels of intelligence.可能智商更高 Researchers at the Max Planck Institute for Empirical马克斯普朗克经验美学研究所的研究人员 Aesthetics asked people who regularly watch trash films对经常看垃圾电影的人们进行问卷调查 about what attracts them to the genre.罗列他们喜欢看“垃圾电影”的原因 They found that one of the main factors that draws people to trash cinema他们发现 有的人喜欢看烂片 is its transgressive nature and主要是因为这种电影不仅剧情大胆 its subversion of the standards of mainstream filmmaking.还颠覆了主流电影的标准 Which are often the same reasons people are drawn to avant-garde art cinema.同样 这也是吸引人们观看前卫艺术片的原因 If you look on Amazon the movies that people bought所以在亚马逊上搜索 可以看到购买《房间》影片的人 in addition to The Room Is a solid mix也会购买除《房间》以外的其他烂片 between trash classics like Birdemic and Troll 2例如《群鸟》《矮人怪2》等 and arthouse films like The Holy Mountain and以及艺术电影《圣山》 Dancer in the Dark.和《黑暗中的舞者》 One of the other reasons that people are drawn to trash cinema另一个促使人们观看烂片的原因 is an ironic viewing stance,源自一种极具讽刺意味的观影态度 which is also called “camp.”也称作“坎普趣味” Susan Sontag once wrote that苏珊·桑塔格曾写下这段话 Camp asserts that good taste is not simply good taste坎普趣味 不仅包括对美好事物的品鉴 that there exists indeed a good taste of bad taste还要能在次中选优 沙里淘金 Ironic enjoyment of bad entertainment can be a powerful social tool反讽趣味也是一种强大的社交方式 that can strengthen bonds between people.用来加强人际间的关系 Just look at Rebecca Black’s viral sensation “Friday.”比如丽贝卡·布莱克的网络红曲《星期五》 It’s Friday, Friday, gotta get down on Friday.#今天星期五 星期五 星期五去派对# Despite having almost universally bad reviews,尽管人人吐槽 this video has a 108 million views and counting.但该视频却有1.08亿次播放 且数据每天仍在增加 It’s hard to deny that难以否认的是 many of us like to collectively我们很多人都喜欢 bask in the warm glow of campy entertainment.集体围观 吐槽这种坎普风作品 Fun, fun, fun, fun.# 玩 玩 玩# Looking forward to the weekend.#期待着周末# Fans of cult films like The Room are no different.《房间》等邪典电影的影迷也不例外 They establish what sociologist Pierre Bourdieu他们建立了被社会学家皮埃尔·布迪厄 termed “cultural capital,”称为“文化资本”的概念 which is a form of social currency that这是一种社交货币形式 dictates one’s position within a group.它决定了一个人在群体中的地位 People at the screenings who know the most lines by heart在放映现场 那些对台词烂熟于心 and participate in all the inside jokes are deemed Room veterans.以及玩梗 调侃电影的人 被称为《房间》骨灰粉 And the screenings are a sight to see.而且观影现场本身也是一台好戏 The mood ranges from观众会有各种各样的观影情绪 startling cruelty shocking misogyny从惊人的残忍 极度仇恨女性 to unbelievable inventiveness到难以置信的创造力 and real joy和真正的享受和惬意 People throw plastic spoons,人们朝屏幕扔塑料勺子 wear costumes,打扮成电影里的角色 and yell call-and-response lines at the screen.对着屏幕喊出相应的台词 Go!上啊! Go!上啊! Go!上啊! Go!上啊! Go!上啊! The fan interaction is similar to other cult classics这种粉丝互动与邪典电影的经典之作 like Rocky Horror Picture Show.《洛基恐怖秀》的放映现场一样 The Room, to me, shatters在我看来 《房间》 the distinction between good and bad.打破了好与坏之间的界定 Do I think it’s a good movie? No.我认为它是一部好的影片吗? 不 Do I think it’s a strong movie that moves me它是否有强大的感染力 on the level that art usually moves me?像艺术一样 打动我的内心呢? Absolutely not.完全没有 But I can’t say it’s bad because it’s so watchable.但我不能说它完全没有可取之处 因为它有看点 It’s so fun.趣味十足 It’s brought me so much joy.给我带来了许多快乐 How can something tha t’s bad do those things for me?一部不好的影片怎么会给我带来这些呢? Everyone says, “Oh you have to go人人都说 首次看《房间》 and see it for the first time with a live audience.”一定要去影院和其他观众一起看 And I say, “Are you crazy?”然后我说 你疯了吗 You absolutely do not see it for the first time in a live audience,第一次看《房间》绝对不要去电影院 Because you can’t hear a single goddamn line,因为你一句台词也听不到 because everyone shouts and sings and screams over the entire movie.现场观众会全程都在叫嚷 唱歌 尖叫 You don’t have any idea what’s going on第一次看的话 in a theatre when you see it for the first time.在电影院根本没法看懂 You have to see it at home,第一次看 一定要在家里 preferably alone first or with a very close loved one that最好是一个人或者和你的亲密的人一起看 you can hold afterwards for reassurance.看完烂片还能牵着他的手 平复一下心情
  • 2021-10-17为什么吉卜力首部3D电影看起来没有灵魂This episode is sponsored by Audible本视频由Audible赞助播出 *beep*[哔] Earwig and the Witch is a 2020 animated film《阿雅与魔女》是2020年上映的一部动画电影 And the first 3D animated feature produced by Studio Ghibli也是吉卜力工作室的首部3D动画电影 It’s a slice of life story about a young orphan being adopted by a witch故事讲述一名孤儿被女巫收养后的日常生活 And…. that’s about it嗯……就只是这样 If that doesn’t sound very exciting如果你觉得听起来没什么意思 Yeah, grab a chair and join the rest of the Internet来 搬好小板凳 看看网上评论 The movie looks so bland, in fact事实上 这部电影看起来很平淡 The age-old debate on 2D vs. 3D is being brought up once again由来已久的2D和3D之争再度展开 As always, some anime purists came and said此时 日漫拥趸总会高呼 “3D just isn’t as dynamic as 2D”“3D才没有2D生动” To which my response is…对此我的回应是…… Please keep your waifu fetish to yourself请克制住自己对“老婆”的狂热 3D animation has come a long way3D动画早已出现 With many stunning films produced无论东方还是西方的艺术家 By artists from both the East and the West都制作出过无数优秀的电影 Covering a wide variety of styles他们风格各异 In fact, there are so many good looking 3D animations these days事实上 如今优秀的3D动画如此众多 We can look to them to find out exactly我们完全可以通过这些作品来探寻 what went wrong with Earwig《阿雅与魔女》到底哪有问题 And maybe, even infer the reason behind this misfire甚至可能推断出问题的根源在哪 Spoiler: It’s not the 3D简单来说 不是3D的锅 It’s a failure on the fundamentals of filmmaking而是这部电影连基础的电影技巧都没掌握 So, this is my take on Earwig and the Witch那么 接下来我会对《阿雅与魔女》进行解读 And why it looks so soulless同时谈谈它为什么看起来没有灵魂 [WHY GHIBLI’S FIRST 3D LOOKS SOULLESS]吉卜力首部3D电影为何没有灵魂 [CHAPTER ONE]第一章 Lighting is often the one thing灯光的处理 that separates the pro From the amateur往往会区分出大师和生手 A ton of work and equipment goes into lighting电影灯光需要大量准备工作和设备 Cinema is painting with lights and shadows电影就是用光影绘成的画 This is especially important in animation光影对动画尤其重要 As lighting is often a major part of its visual identity因为光线往往是动画画风的主要组成部分 Into the Spider-Verse has this neon color glow《蜘蛛侠:平行宇宙》的光线多为霓虹色 Saturated like a comic book就像一本漫画一样 Over the Moon frequently employs red and yellow lantern lights《飞奔去月球》频繁使用红黄灯笼光线 Colors that are associated with traditional Chinese aesthetic符合其中国传统神话的艺术风格 Even the Godzilla anime trilogy甚至连《哥斯拉》动画三部曲 Which, by most measures, are petty poorly animated即使在动作处理上极其不足 Still has a distinct visual style依然能通过光影效果 through its lighting and shading绘制出属于自己的画风 And then there’s Earwig, and…再看《阿雅与魔女》…… Where do I begin我要从哪说起呢? *Sigh*[叹气] Let’s start from the basics那就从基础开始说吧 As a rule of thumb根据经验 Lighting a character from the far side of their face从角色的远侧打光 Accentuates their shape and depth可以凸显其形状和深度 See the highlights on the edges?看到边缘的高光了吗? There’s a contrast between light and shadow光线和阴影有着明显对比 This is critical with animations that feature characters这种打光方式对角色脸部线条简单的 With simplified cartoon faces动画作品来说非常关键 It adds dimensionality这样能给角色增加立体感 Making them more interesting to look at让他们更有看头一些 So, how does Earwig light its characters?而《阿雅与魔女》的打光方式呢? … Yep, the vast majority of the shots are lit from the near side没错 绝大多数镜头都是从近侧打光 With extremely soft light, leaving almost no shadows而且光线极其柔和 几乎没有阴影 And no, even in 2D但这不对 即使在2D里 Characters will often have defined shadows角色也需要阴影来显现形态 As a result正因如此 Characters in Earwig look about as dynamic《阿雅与魔女》里的角色看起来 As Ryan Gosling’s acting range和瑞恩·高斯林一样面无表情 Even when the light comes from a flashlight即便光源是手电筒 It’s still soft and flat!光线依然是又柔又平 And that’s another thing这就来到第二点 The lighting design is really bland, too片中的灯光设计也很一般 In this scene, she’s telling a ghost story这一幕里 她正在讲鬼故事 Then, why is the shadow so soft?但为什么阴影会如此柔和? This is the place to play with interesting shadows这种场景就应该给点应景的阴影 Toy Story has a more dynamic design than this还不如《玩具总动员》的动效设计 And that was made in 1995!那还是1995年的作品呢! See how the light curves around the character’s surfaces看见光线照在角色身上的样子了吗? This little interaction with light not only makes them feel real这种和光线交互的效果 不仅让角色更真实 But also help them stand out from the plain background更让他们从纯色的背景里凸显出来 Whereas in Earwig而在《阿雅与魔女》中 Characters frequently have the same brightness as the background角色则经常和背景一样明亮 As if the characters aren’t important好像角色根本不重要似的 And why would you put them in the darkest part of the frame!?为什么把他们放在画面最暗的地方!? Do this!要像这样! Not this!而不是这样! And why is everything in plain daylight还有 为什么每个场景都是日光平照? Almost every single frame几乎每个镜头 It’s daylight都是日光 The kitchen has the exact same color light厨房的光线颜色 As the bathroom!和厕所一样! The bathroom!厕所啊! Real appetizing, isn’t it?真让人有食欲 不是吗? Okay, I want you to imagine a witch’s hut好吧 我们来想象一个女巫小屋 A place where a witch brews her potions and does her magic一个用来制造药水和施展魔法的地方 How would you light it?你会怎么设计灯光? How about…是不是应该…… Candles?来点蜡烛? Or a cauldron?一口大锅 Oh, maybe color changing potions inside?噢 也许再来点变色的药水? HOW ABOUT F@@CKING DAYLIGHT!?然而 还是该死的日光!? Let’s visit Yubaba’s office我们来看看《千与千寻》里 From Spirited Away汤婆婆的办公室 It has a fireplace, giving off this ominously red light里面有壁炉 发出不祥的红光 Next to Yubaba is a tiny desk lamp汤婆婆旁边有一盏小台灯 Casting harsh, unflattering shadows投射出高反差 凹凸不平的阴影 Making her unsettling wrinkles even more prominent使她那瘆人的皱纹更加突出 Behind her, yet another lamp struggles to light the room在她身后 另一盏台灯在努力照亮房间 The shadows in the frame are moody and oppressive阴影笼罩整个画面 气氛压抑 This is what I mean When I say这就是为什么我说 lighting separates the pro From the amateur灯光会区分大师和生手 [SPONSOR MESSAGE]赞助消息 Honestly, I feel bad说实话 我感觉很不爽 The original story of Earwig and the Witch《阿雅与魔女》的原著故事 Is really delightful and quirky其实十分诡异而有趣 After all, it was written by Diana Wynne Jones毕竟其作者是戴安娜·温·琼斯 The same author who wrote Howl’s Moving Castle她也是《哈尔的移动城堡》的作者 If you are curious and want to find out more如果你对原作感兴趣 You can do it for free, with today’s sponsor Audible可以通过今天的赞助商Audible 免费进行了解 On Audible, you can find the largest selections of audiobooksAudible上有最丰富的有声书资源 Which, personally, I listen to when I’m exercising我个人总是在运动的时候听 Yes, despite my voice, I do, in fact, exercise daily对 尽管听着不像 但我每天都会运动 As an Audible member, you get 1 credit every monthAudible会员每个月会得到一个积分 Good for any titles in the premium selection可以在会员区兑换任何书 From best-sellers to bucket list titles不管是畅销新作 还是经典名作 They are yours to keep, forever一旦获取 永远拥有 Visit audible.com/accented访问audible.com/accented Or text accented to 500 500或发送短信至500500 And start your 30 days free trial today即享30天免费试用 Whether you want to find inspirations through audiobooks无论你想通过有声书来寻找灵感 Or just get a new hobby to ward off boredom还是寻找新爱好避免无聊 Audible is an excellent choiceAudible都是绝佳选择 So visit audible.com/accented快访问audible.com/accented吧 And try it out for free today今天就开始免费试用吧 [CHAPTER TWO]第二章 Dust in the air in an antique shop古董店里漂浮着灰尘 A place filled with history一个充满历史的地方 Harsh sunlight, overexposing the frame暴烈的阳光 过度曝光的画面 A hostile work environment恶劣的工作环境 This is mood这就是氛围 Atmosphere气氛营造 It is drawing the invisible through the use of details即通过细节绘制出看不见的内容 And it’s what separates the kitchen from the f@@king toilet氛围能把厨房和该死的厕所区分开 This is something Studio Ghibli is especially good at吉卜力工作室十分擅长营造气氛 When Kiki is flying当琪琪飞起来 You can feel the wind blowing through the movement of her dress你能通过她裙子的舞动 感受到风 When the furnace is on党熔炉开启的时候 The saturated red brings out the heat鲜艳的红色散发着热量 The grass sways草摇曳着 The bushes dance灌木丛起舞 And in Earwig而在《阿雅与魔女》里 Everything is… static一切都是……静态的 That’s the opening credit sequence, by the way顺便说一下 这是动画的开场 Really leaps off the screen, doesn’t it?着实动感十足 不是吗? Static trees静止的树木 Static hair静止的头发 Static clothes and everything静止的衣服和其他一切 Even the camera barely moves连镜头都懒得移动 This is a very stiff movie这是一部非常生硬的电影 Background characters don’t move around much背景角色不怎么动 Nor do they talk也不说话 Moving through foliage穿过草丛的时候 And you barely get to see the grass sway也几乎看不到草的摇摆 Even the blender barely moves连搅拌机都不怎么动 Have you used a god d@mn blender before!?你[哔]之前用过搅拌机吗!? I want you to look at this scene我想让你看看这一幕 With the steam in the air空气中的水蒸气 And the water flowing on the floor地板上流淌的水 Can you feel the moisture?你能感受到湿气吗? And look at this再看看这个 Imagine yourself in this place想象一下你身处此地 With the flying bugs and the blue-tinted shadows林中的飞虫 蓝色的阴影 Refreshing, and even a bit cold, isn’t it?很清新 甚至有点冷 不是吗? Now, look at this scene再看看这一幕 The main character gets adopted主角被人收养了 And is about to leave the orphanage she grew up in即将离开这所她成长的孤儿院 She has to say goodbye to her best friend她不得不向最好的朋友告别 And… I want you to tell me现在……我想让你告诉我 What is the temperature in this scene?这一幕的气温如何? Is this place in the countryside?这是在乡村 Or in the city?还是在城里? Is this place new or old?这个地方是新是旧? How old?有多旧? You can’t你做不到吧 No wind没有风 No cicadas没有蝉鸣 No flying birds没有飞鸟 No cars waiting with the engines on没有开着引擎等待的车 You can’t feel the world你感受不到这个世界 That’s how you start your journey?而这居然是旅程的开始? Up begin the adventure with a frame full of ballons《飞屋环游记》的旅程始于大片彩色气球 The light shines through them光线穿过气球 Giving a magical, colorful light show制造出魔幻多彩的光影秀 The shadow moves across the street影子穿越马路 The reflection on the window makes people smile窗户上的倒影让人微笑 Birds Clouds飞鸟 流云 The house swaying in the wind房子在空中摇摆 The main character’s hair moving in the air主角的头发在空气中颤动 The house interacts with the world房子和世界产生互动 And the world interacts with it世界也和房子相互作用 You feel the magic in the air你能感受到空气里的魔法 You know, magic?魔法 知道吗? The thing Earwig and the Witch is about?就是那个《阿雅与魔女》应该讲的东西? [CHAPTER THREE]第三章 Let me ask this question容我问个问题 Where is your imagination?你的想象力在哪里? 《寻梦环游记》(2017) 导演 阿德里安·莫利纳 李·昂克里奇 《白蛇:缘起》(2019) 导演 黄家康 《乐高大电影》(2014) 导演 菲尔·罗德 克里斯·米勒 For a movie about a girl adopted by a witch作为一部讲述被女巫收养的小女孩的电影 It really doesn’t want to show you any magic, does it?但一副完全不想展现魔法的样子 不是吗? ”Do you ride a broomstick?”你骑扫帚吗? “Certainly not”怎么可能 Yeah, who the f@@k would wanna see that in a witch movie是 谁[哔]想在女巫电影里看到这种鬼东西 And that’s its biggest problem而这就是电影最大的问题 It just doesn’t have a lot of interesting things to show电影并没有展示出很多有趣的内容 This movie has two montage sequences本片有两个蒙太奇片段 In this scene在这一幕里 The main character is trying to make a potion主角正在试图制作毒药 It is extremely badly edited剪辑得极其差劲 Shots last way too long镜头持续时间过长 Movements way too slow动作过于缓慢 It’s edited together with cross dissolves of all things镜头衔接居然使用了“溶解”的效果 It has the rhythm of a photo album made in PowerPoint有一种用幻灯片做相册的感觉 But that’s not even the problem但这都还算不上问题 What IS she doing?她到底在搞什么? Is this supposed to be interesting?这应该是一个有趣的桥段吗? What do you think of, when you think of potion brewing?提到制作药水 你会想到什么? *Explosion*[爆炸声] But no, you get to see them rub the thing on their body可本片没有 你只能看到她们把药水涂在身上 And that’s it没别的了 They don’t even know if the potion works连药水有没有效都不知道 Well, what a payoff that is!好吧 多棒的成果啊 A similar sort of scene is done in Big Hero 6类似的一幕在《超能陆战队》里也有 You see the main character making… something…你能看到主角在做着……某个东西 It similarly lacks a payoff同样 也缺少成果 Or rather, the pay off is delayed to later或者说 成果作为悬念留到下一幕 But through this time lapse但通过这段时间 You get to know the character你对角色有了了解 You see him working overnight你看到他通宵工作 You see his brother stays by his side for a long time看到他哥哥在他身边陪伴了很长时间 You understand their relationship is close你明白他们兄弟情深 You see the character talks to his friends你能通过主角和朋友们聊天 And you know his friends are impressed by what he’s making知道朋友们对他做的东西很感兴趣 You get a glimpse into his life你能窥见主角的生活 It tells you about the character这让你更了解他 What do you learn about this character?但你对这个角色又有什么了解呢? I didn’t tell you but…我之前没告诉你 但…… This is the first time she gets to make a potion这是她第一次做药水 Can you tell?你能看出来吗? If the climatic montage is just your character如果一部电影高潮部分的蒙太奇片段 shoving worms into a hole Over and over只是主角一条又一条地往洞里塞虫子 You have no story那其中根本就没有故事 What is this movie about…这个电影到底在讲什么? Goro?吾朗? [CONCLUSION]结论 And this brings us to the root of the problem我们随之来到问题的根源所在 The film’s director, Goro Miyazaki本片导演 宫崎吾朗 The son of the legendary grumpy old man, Hayao Miyazaki传奇的暴躁老头宫崎骏之子 Growing up, Goro Miyazaki knew he wouldn’t be able to match his father宫崎吾朗从小就明白自己无法与父亲匹敌 So, he didn’t really try所以 他压根也没怎么努力 He, instead, pursued a career in landscape architecture而是选择进入景观建筑行业 And helped design and oversee the excellent Ghibli Museum帮助设计并监工超棒的吉卜力博物馆 Dude was doing alright!也算颇有作为! But then, production on Tales from Earthsea began但后来 《地海战记》开始制作 Likely due to him bearing the name “Miyazaki”大概是因为“宫崎”这个姓氏 Producer Toshio Suzuki decided that he should direct the film监制铃木敏夫决定让宫崎吾朗执导 A decision that would majorly piss off Hayao Miyazaki这个决定让宫崎骏大发雷霆 He believed his son was too inexperienced他坚信自己的儿子经验不足 Which, he was right而事实证明他是对的 But he also decided to be a dick about it但他也决定对此表现得很小气 And refused to talk to his son throughout the production整个制作过程中 拒绝和儿子说话 That would be Goro’s career from then on吾朗此后的创作生涯基本都是如此 Get asked to be a director by the studio工作室请他来当导演 While receiving little to no help from his father而他爸几乎不怎么帮忙 Earwig and the Witch is the worst-case scenario而《阿雅与魔女》处在最坏的情形 The entire creative team was comprised of only young staff整个团队只有年轻员工 And supposedly, Goro was the only one who knew how to do 3D而且据说 吾朗是唯一一个会做3D的人 And so, Earwig turned out to be… aimless结果《阿雅与魔女》就成了一个……漫无目的的作品 A common criticism of the film is that it has no story影评里普遍提到本片没有故事性 it just ends before things get interesting剧情还没开始有趣 电影就结束了 And I think the reason is究其原因 我认为是 Goro Miyazaki didn’t know what he wanted to do宫崎吾朗不知道他想干什么 He was put on the spot by his peers他只不过是被同仁推到导演的位置 And, more than likely而且很有可能的是 He was doing it because he felt a sense of responsibility他执导只是凭着一股责任心 Which is why there was effort put into Earwig这就是为什么我能感受到《阿雅与魔女》背后的努力 The technology is well done技术部分挺好 But the creative stuff is empty但创意却十分空洞 Art is a reflection of the heart of an artist艺术作品反映着创作者的心 And Goro’s heart was… probably really confused而宫崎吾朗内心……估计十分迷茫 “I agreed to help you”“我答应帮助你 “And you promised to teach me magic!”而你明明答应教我魔法的!” All of his films are like this他的电影几乎都是这样 Only fragments of him shine through偶尔灵光乍现 Trying so hard to do something new很努力地去进行新的尝试 Yet also, chasing after what his father has done但却依然活在父亲的影子里 What do you really want to do, Goro?吾朗 你到底想要干什么? 感谢观看
  • 2021-09-1510分钟全身运动快速燃脂无器械No weights 不健身No workout 马上进入10分钟健身10-minute workout, coming up! 不健身?哈哈哈(囧)-No workout?-Hahahaha… 无器械[Beep] No weights 没烦恼No problem 马上进入10-minute workout, 10分钟健身coming your way! 大家好 这里是健美生活国度欢迎回到健美生活频道Live Lean Nation, What’s up? Welcome back to Live Lean TV. 我是你们的头号教练布拉德I’m your host Brad Gouthro, the number one expert teaching you 教你们一年365天保持好身材how to live lean 365 days a year. 我们要做五项锻炼We’re doing five exercises, 重复两次we’re going to cycle through two times, 每锻炼40秒就休息20秒we do 40 seconds of work, 20 seconds of rest, 我们会锻炼到全身的肌肉we’re going to hit total body. 如果每次有人说If I had a nickel for every time, somebody says 我没有时间锻炼that they don’t have time to work out 或者不用器械or they don’t have weights, 我就没法锻炼so they can’t work out. 我就有一分钱的话I would be a 那我早成亿万富翁了umm…billionaire. 好了 开始锻炼之前Anyway, jump right into the workout, 你只需准备一个计时器all you need for this workout is a timer. 我的计时器会自动提醒 如果你想用同款So if you want to use the same time that I had down here, it’s going to beap you in, beap you out. 点击链接就可以购买I’ll put a link down below 好 让我们正式开始and then that, let’s get working out. 第一个动作 我们做……先趴下Alright, guys! First exercise, we’re doing… we’re getting down in the ground, 做后斜式俯卧撑we’re doing slinky dinky push-ups. 好嘞That’s right. 设置好计时器 开始Let’s set your timer, we’re timed in. 进入俯卧撑姿势Got to get in push-up position. 向前Push up! 起Back, 再向前and forward again. 你会感受到胸部肌肉So you’re also going to feel this 肱三头肌not only in your chest, 以及股四头肌but your triceps, 都在用力as well you’re going to feel it in your quads. 看我的脚 注意并拢So yes, you can see my feet are together. 起身的时候And when I push up, 手臂伸直my arms are straightening 然后再弯曲and then I’m coming back into it. 就这样坚持40秒So 40 seconds here guys, 视频右上角and as you’ll see, in the quarter of this video, 是针对初学者的改良版I have video or beginner modifications in video format for you guys, 如果你觉得太难就按照那上面的做so check that out if this is too difficult. 但我希望大家能够克服困难But I want you pushing yourself, 走出自己的舒适区getting out of that comfort zone, 时间到That’s the beeper. 好 起身Back to your feet. 休息20秒20 seconds of rest. 下一个动作将锻炼到我们的臀部肌肉We’re now moving on to another exercise to hit our posterior, our glutes. 这个动作可以叫螃蟹爬行We call this one the crab marcher. 像这样四肢撑地You’re gonna be down like this: 手掌和手指向后you have your hands, fingers pointing backwards, 用手触臀 接下来的动作是关键glutes up, gluts turned on here guys, it’s the important part. 膝盖抬起You’ll bring knee up, 然后放下back down and again. 注意腰胯挺直 就像桌面一样So you should be like in tabletop position where 就算你放个盘子在上面you could place a plate on top. 它也不会掉下来And it should stay in place. 这样你就能感受到臀部的受力So you should be feeling this all through glutes. 你的肩膀 肱三头肌和腹部肌肉Your shoulders are engaged as well, your triceps 都在用力and your abs, 因为你把膝盖向胸部抬起because you’re bringing your knee to your chest 锻炼到了核心肌群to really hit your core. 坚持40秒!40 seconds! 就好像你正在Kind of like you’re just 用膝盖顶人的腹股沟kneeing somebody right in the groin, 但是千万别像这样塌下来but make sure you don’t sag like this, 臀部保持打开keep the glutes turned on and 有助于腰腹挺直that’s going to keep you in that table position. 很好 最后一个Alright, one more and there you go. 时间到That was 40 seconds, 休息20秒20-second break. 站起来Back to your feet. 接下来继续锻炼核心肌群Let’s hit our core even a little more here. 好好练练腹肌 先趴下Let’s hit those abs, we’re gonna get down 像霹雳舞一样交叉双腿and do the break dancer, 学会了这个动作not only going to look cool doing this, 不光是看起来酷炫 以后去舞厅you’re gonna actually be adding to your funky dance skills 健身房或是俱乐部when you hit the dance club 这就是你的新舞技at the gym or at the club. 不用停下计时器Don’t have to pull this one out, 马上来试试try this one right here. 趴下Down, 一条腿向反方向伸出one foot to the side, 换腿one back. 这是初学者改良版 但是我希望大家做快一点That’s the mo… beginner modification but I want to see you going fast. 尽量保持So make sure you try 背部挺直to maintain that flat back, 确保核心肌肉打开 用力and keep your core engaged and turned on. 手掌压紧地面Press your hands through the ground. 这样胯部就不会像这样摇晃So your hips really aren’t coming out like this. 胯部应该保持your hips are pretty much 不动staying 与地面平行aligned with the ground. 如果觉得太难 可以放慢速度And if it’s too difficult, you can slow it down, 但是我们想给你们一点挑战but we want to challenge yourself guys. 时间到That’s the beeper. 休息20秒20-second break. 下一个动作Let’s move into the next exercise here. 我们要做臀部锻炼来燃烧腿部脂肪We’re going to do quads exercise to hit our legs. 来做旋转弓步Doing a revolving lunge. 来看看动作Check this bad boy out. 喔! 均匀呼吸Whoo! Catch your breath. 弓步开始Buzzer in, lunge here, 换boom here, 换boom here. 保持平衡Maintain your balance, 回到原点and come back. 屏幕有初学者改良版 如果觉得太难Watch that beginner modification up in the core 就照着改良版的动作做if this is too difficult for you. 一定要保持协调Just got to take coordination 以及平衡and balance 我做错了and I just messed up. 继续Keep it going. 跳Jump right into it. 每跳一次都要换一条腿So we’re alternating legs every time here. 这条腿现在向前This leg is forward, 然后向后now it’s back. 很棒 感觉臀部在燃烧Oh, cool, quads are burning. 手臂要像运动员一样晃动Make sure you’re pumping those arms like an athlete. 我天oh, damn! 感觉棒极了That feels good. 下一个动作 有氧运动Let’s go move it on to the next exercise, cardio time, 它会让人很燃people burn this out. 接下来照着我的动作做40秒Forty seconds of do-what-I-say, 来 这样so has Brad Says. 在地面上画一条线Picture a line down on the ground, 我用这条so I’m going to use this line, 如果你的地上没有线but if you don’t have one, 就画一条put it down. 我们要做快速踢脚We’re gonna do fast feet. 开始Here we go. 一前一后Go one foot over one foot back. 注意看 我马上要变换一下Watch me! I’m going to switch it up here on you soon, 加快and one foot. 刚刚就像弓箭步一样So before we’re kind of doing a lunge, 但现在就是快踢now we’re just doing fast feet. 弓箭步Back to that lunge again. 坚持四十秒Forty seconds guys. 坚持 这个动作完了就还剩一半了Keep it going. This is gonna be your halfway point after this. 快踢Fast feet again, 哈Hah, 弓箭步and lunge. 保持呼吸Keep breathing. 我要看看时间I gotta check that timer, 时间到 好运气Oh, here we go, that was luck! 休息20秒20-second break. 锻炼的第二部分Second half of the workout, 我们要重头开始we’re going back to the top again. 后斜式俯卧撑Doing that slinky dinky push-up. 休息的时候补水20 seconds is for your time to get water, 调整呼吸get your breathing back 准备好 马上开始下一个动作and get ready because we’re going in. 呼!开始!Hoo! here we go! 向前Push up, 起back, 向前and push up. 这对你的肩膀也很好This feels really good for your shoulders as well, 差不多你要做到这个位置cause you’re kind of getting in there 略像狗狗向下伸懒腰的样子modified downward dog position 这能够拉伸你的肩膀help stretch out the shoulders. 我确实感受到But I honestly feel this 我的股四头肌得到锻炼了so much my quads as well, 在大幅度的弓箭步之后so after that round-the-world lunges, 这对你来说会很难坚持this is gonna be difficult for you, 但你要坚持but keep pushing. 好了 我们剩下10分钟了Well, we got 10 minutes here guys, 所以尽你最大的努力吧so give me everything you got. 站起来Back to your feet. 20秒20 seconds. 喝点水Get some water. 回到臀大肌Back to that glute. 桥式螃蟹爬行Bridge crab marcher. 喝水会让你舒服一点Water gets you through it. 坐到地上Down on the ground, 唔!Woo! 时间到了Buzzer in, 让你的臀部燃烧吧fire on those glutes, 抬起膝盖!Knee up! 抬起来!knee up! 你也能感受到腕关节的拉伸You could feel good stretch here in your wrist as well. 记得要让臀部翘起来 我刚发现Make sure try to keep those glutes up. I just noticed 我的臀部有点下垂my glutes were sagging a little bit. 抬臀Turn them on. 紧绷腹肌Abs engaged. 你不想仰着头You can have your neck back like this if you don’t want to 或扭着脖子extend it, 可以让你的头这样向后倒or reflects it. 你会感觉到你的大腿后肌的酸涨 大兄弟You’ll feel your hamstrings as well guys. 快好了Almost there! 撑过去Breathe through it. 感觉很好吧Feels so good. 站起来Back on your feet. 腹肌部分……Abs portion… 现在回到霹雳舞部分and then get to that break dancer again. 找到80年代的感觉Find that inner 80s. 我在80年代时就跳过霹雳舞When I was in the 80s, I was breakdancing the streets, 在布鲁克赛德的主干道上the main streets of Brookside. 你也从那里来 你就会知道了You’re from Brookside too, you know what I’m talking about. 让我们准备一下 计时开始Let’s go get ready. Here’s the buzzer. 下Down! 一侧踢腿To the side, 另一侧 加速side and explode. 别让你的肚子太放松了Don’t let your belly go soft here guys. 试着保持下去Keep it turned on, 收腹sucking your 收到背部belly button to the back of your spine. 太难的时候可以减速Slow it down if it’s getting too difficult, 喘口气了就再加速and speed it back up again once you catch your breath. 噢 天!Oh, man! 霹雳舞能确实锻炼到自己Breakdance’s gonna get you. 继续吧 我们快做完了Let’s keep it going here guys. We’re almost done. 10分钟很快的Only 10 minutes of this workout. 保持强度Let’s keep the intensity up. 快速呼吸Quick breath. 来吧 观众们Let’s go, boys and girls. 前冲Lunges. 环绕Round the world. 换Boom. 换Boom. 无法平衡时要适当减速Slow it down if you don’t get that balance. 你站好了 稳住了再做下一个动作Don’t move until you stand, you stick it, 跳起来and you jump. 保持速度Form over speed here. 哈 天!Ha, man! 下半身开始酸痛了Lower body is burning, 弓箭步着实累人lungs are burning, 肌肉在燃烧muscles are burning 脂肪在燃烧and the fat burning. 我知道你可以的Oh, I know you did. 来吧 怎么还没好Oh, come on, buzzer. 我擦!Damn! 噢 好了!Oh, yeah! 你以为好了?还没呢You think we’re done? We’re not done yet. 还要再做一We got one 整组!more! 来吧 观众们Let’s go guys, 有氧运动时间cardio time. 布拉德提过“快速踢脚”Brad Says “fast feet” 20秒钟20 seconds, 我们接着休息40秒and then we got 40, 就结束了and we’re done. 来吧Let’s go! 弓箭步分别越过地上的线Lunges across the line. 5Five. 4Four. 3Three. 2Two. 1!One! 快速移动Fast feet. 一次一只脚One foot at a time. 一只脚向前 另一只向后One foot over one foot back. 5Five. 4Four. 3Three. 2Two. 1One. 弓步Lunge. 跟着我 观众们Stay with me guys. 就快好了We’re almost done! 短步前进Go for short, 还有20米 快速移动got 20 meters left, fast feet! 你可能失去You may lose 两只脚的协调性coordination of those feet, 停下来stop, 再做一遍get it again. 弓步Lunge. 噢 计时器响了Oh, buzzer. 好 以一次触摸跳来结束Yeah, finish with a touch jump. 兄弟们 只有十分钟不代表一定要坐在沙发上Guys, when you only have 10 minutes, it doesn’t mean just sit on the couch, 起来get down, 开启这个视屏 点击播放turn this video on and hit play, 和我一起来 照我说的做workout with me, do what I say, 让身体做出一些and get in some incredible results 不可思议的改变for your body. 你需要的只是这个计时器 再说一次 链接就在下方All you need is one of this bad boy, once again, link is down there. 过程中要喝些水Drink some water throughout this workout. 很多人问我喝的水壶是哪个A lot of people have been asking with this water jug, 我会在下方放一个和我用的一样的链接I’ll put a link to where I get this as well. 一天两瓶 你的水分摄入就足够了Drink two of this a day, your water intake is done. 如果你想真的不要虚度光阴 你可以和我一起锻炼And if you like these real-time workouts where you’re working out right alongside me, 登录我的网站livelean15.comgo check out my livelean15.com, 关于完美体型 身材和体重的安排表都有real-time full body, total body, bodyweight workout system, 它会让你们得到意想不到的好处it’s getting people incredible results, 我要你加入I want you to join in. 所以正如上面说的 多谢观赏So with that said guys, thank you so much for watching. 记得点击视频下方链接Make sure you click that like button down there, 记得订阅make sure you subscribe. 每周一周四我们更新We do new episodes every Monday and Thursday. 多谢观赏和参与Thank you so much for watching and group. 健美生活国度 欢迎回到今天的体育场Living Lean Nation, welcome back to the gym on today’s episode. 我将展示两个腹肌锻炼法I’m showing you two ab exercises 都是我在健身房没见过别人做的that I don’t see enough people doing in the gym. 这些很容易上手These are going to get you…
  • 2021-09-15减掉大腿赘肉 塑造完美大腿线条的三大秘诀本视频是带有娱乐性质的短片短片内不包含任何医疗服务 由于准确性和效率性会因人而异 所以我们概不负责 通过短片中的方法去做运动时,如受伤或出现事故 责任不在我方 对于专业运动方法 建议咨询专业人员 大家好 我是Daisy 大家好 欢迎收看我的减肥短片 今天是个短一点的视频 你猜主题是什么 今天我要告诉大家 我人生中最大的秘密 你知道是什么吗 那就是不做运动还能拥有纤细的大腿的秘诀 大家是不是很好奇 那个秘诀就是…… 没有那种秘诀啦 我制作这个短片的理由就是 有时令我心痛的是 有太多人不想做运动 但还想拥有纤细的大腿 我要在这里告诉大家最终答案 没有这种方法 我也没有办法为大家做什么 有些人可以会说 所以 你要我怎么办 你是为了告诉我没有这种秘诀才制作这个短片的吗 我为什么要点这个视频 在这里 我想告诉大家能够有效的减腿肉的小方法 这是我在过去几年间 不断运动 减肥得出的结论 不喜欢长肌肉的运动 如果你不想运动 但是却想着减掉腿上的肉 那么 你可以点”后退” 祝你成功 如果找到不用运动就能减肥的方法 一定记得告诉我 如果你想获得减肥的方法 请继续收看这个视频 那么现在 我来为大家介绍一下 Biong~ 首先 大家最经常问的问题就是 这些都是在减肥方面能排进前三的问题 如果做这个运动 能减掉多少 如果说你并不是每天做运动 而且定期 长期做运动 也不是说在短期内拼了命的运动的话 只是一周只做几次运动 持续两三周 其实很难看到效果 我们不是一般都会搜一些爱豆减肥方法什么的嘛 在我以前减肥的时候 天天都在找爱豆的减肥方法 什么炫雅减肥方法什么的 对于大多数的学生 职场人 普通人来说 爱豆的方法并不适合大家 也没法做 如果像爱豆那样去减肥 大家的身体迟早会垮掉的 我之所以说这些 是因为 失望会成为人们不停的减肥 不停的挑战的一个绊脚石 为什么减肥不成功呢 这两周明明拼命在减肥 为什么体重没什么改变 是不是这个运动不适合我 减肥时 不安的情绪会变成毒药 我在海外留学时 为了减肥 做了运动 但有一次 三四天 体重都毫无变化 那时候感到特别抑郁 心情也很不好 到底是哪里出错了 我的身体怎么了 为什么减不下来 像这种 总带有消极的想法 这让我对我正在做的运动也开始没有信心 变得不想做运动 所以 大家应有长期目标 至少将时间定为一两个月 减肥的时候 最令大家烦恼的问题就是塑造完美的大腿线条 为此 制定长期目标十分重要 第二 大家都想拥有纤细的大腿 你是否担心 因腿上肌肉太多 无法减下来 或者 继续做运动会让腿部肌肉更发达 我想说 这是因为腿上肉多才显得大腿粗 并不是因为说有肌肉 大腿才显粗 脂肪多 才显得腿粗 只有排除脂肪 大腿才能变的漂亮 腿上凸出来的肉 都是因为脂肪多才导致的 并不是因肌肉发达而导致的 看到一些肌肉狂 或者看到参加肌肉大赛的女选手 就会看到她们的肌肉凹凸不平的 大家可能会认为 什么嘛 有肌肉 身上的肉也会凸出来呀 但大家即便再怎么努力做运动 也赶不上她们的十分之一 百分之一 参加比赛的选手的饮食习惯和我们完全不同 运动也像家常便饭一样 每天都会做 我在Youtube 上传了视频 即使大家每天都照着视频跟着做一个小时以上 也绝对不会像那些参加肌肉比赛的选手 我能理解 为什么大家会有这种想法 因为 在最开始 为了减肥 开始做运动时 肌肉会更明显 显得腿更粗 也会出现浮肿 因为 腿上的脂肪并不是能够立刻减掉的 随着肌肉的形成 新陈代谢速度加快 卡路里消耗掉之后 脂肪会慢慢消减 一般都在一两周 或一个月左右 所以 运动之后腿变的更粗是再自然不过的事情了 想要消耗卡路里 加快新陈代谢的速度 腿部必须有肌肉 穿紧身裤时 最重要的就是 翘臀 除了翘臀以外 大腿内部和外部的肌肉的线条要完美 才能让大腿线条更美 更瘦 有氧运动也很重要 如果想消耗卡路里 消减脂肪 当然需要有氧运动 但仅靠有氧运动 在短时间内保持身材并不是件容易的事 不要害怕做运动会长肌肉 肌肉是必须要有的 最后 第三个秘诀 其实 每天做运动也很累 我来介绍给大家 能更快减肥的小方法 在累的不行 快放弃时 “不行 快累死了 要喘不上来气了” 再做一次 再多做几组 其实也没有累到要死 主要是在感到疼痛时 我们会选择休息 在那个时候 如果再多做一组的话 没有比这更有效果的了 如果大家在稍微感到有点累的时候休息 选择放弃 那其实只能算是热身 只有在运动时 不断突破自己的极限 才能看到效果 在累的时候 马上放弃 很难有什么效果 如果在短时间内 做强度较大的运动 效果会挺明显 所以推荐大家参考一下 试一试 嗯…… 现在已经开始做运动了 或者 照着我上传的视频 运动减肥的人 如果说 运动了却没有太大的效果 也减不下来 到底哪里出了问题呢为解决大家的疑问 在这里准备了这个视频 应该能帮到大家 希望大家喜欢这个视频 也希望我的视频能帮助到大家 如果喜欢我的视频 请按”喜欢” 按”喜欢”的话 我会非常感动 目前正在努力制作有关美容减肥秘诀的视频 如果大家订阅我的频道 加入Daisy fam 就能够看到更多有趣的视频 我还有instagram喔 别忘了关注我 最近 和男朋友去旅游 觉得很有意思 打算经常去旅行 会有专业的减肥人员来为你解答各种疑惑 希望大家能够获得有用的信息 那我们下次见 拜~ 谢谢收看
  • 2021-09-15女生手臂锻炼5个最佳动作大家好 今天我将介绍五组不同的动作Alright guys, here is five different moves, 来帮你锻炼整条手臂and are going to help you tone your entire your arm area. 我们会锻炼到肩部 肱二头肌 肱三头肌We’re going to be hitting shoulders, biceps, triceps. 让这些区域变得优美紧致Getting those arms nice and defined. 第一个动作是Okay, first thing we’re going to start with is a 哑铃弯举复合肩上推举curl to overhead press. 这个动作首先要So, this one you’re just gonna start 使手臂完全弯曲起来with a nice full range of motion curl. 从这个位置So we’re just going to be here, 手臂做弯举we’re gonna curl up, 然后转动哑铃we’re gonna rotate our dumbbells, 向上推举 然后放回到肩部的高度press the ceiling, come back to our shoulders, 转动 恢复rotate, back down. 只是旋转So we’re just rotating, 放下 上来 然后推上去down, out, and up. 现在 做这组动作Now, with this workout, you can do 每组30-45秒30s of work or 45s of work. 每组之间可以休息30秒And, maybe do about 30s of rest in between each set. 如果你不想休息那么长时间Or if you don’t want to do as much, 你可以适当缩短休息时间you can take a little bit less rest period. 好的 做这个动作去刺激Okay, so we’re just getting that curl to overhead press 锻炼到肱二头肌和肩部的三角肌for hitting our biceps and shoulders here. 我很喜欢这组动作 在练完肩部和肱二头肌之后I love this one after I’ve done shoulders or biceps, 能感觉到肌肉的彻底燃烧and burn it out at the end. 你可以根据自己的想法选择重量So you can go as heavy or as light as you want. 好啦Okay… 下组动作:侧平举Our next exercise, plate pass. 对于这组动作So, with this one, 你只需要尽可能的下蹲you’re just going to think about getting down into a deep lunge. 任何重量都可以You’re gonna have a whatever amount of weight you want. 可以轻一点或者……You can go light or… 如果你没有杠铃片And if you don’t have a plate, 也可以用哑铃代替you can actually just use a dumbbell. 我们会锻炼到肩部外侧So we’re going to be hitting the outsides of the shoulders. 只是放下胳膊We’re just going to go down. 侧举杠铃片 然后放下The plate is gonna go off the side. 放到底端 然后we’re gonna reach down, and 换另一边bring it up to the other side. 转换方向和举起杠铃片时要记住We’re going to think about keeping good posture 保持动作标准as we’re passing it and keeping it up. 可以弯腰It’s okay if you bend over. 去拿起杠铃片You’re reaching to get the plate. 这组动作能帮助你很好地塑造肩膀外侧的线条Super great for just really building the outsides of our shoulders. 你可以尽可能的多做这个So what you can do is you can do so many. 如果你想在中途做些改变If you want to change halfway, 可以让你的另一条腿蹲下bring the other leg down. 确保腿的两边都有练到Just make sure we’re working both legs too, 所以这个动作同时也可以刺激到腿部肌肉so you’re actually getting a little bit of leg workout in with this tool. 好啦Alright. 好了 我们的下组动作叫T形举Okay, next we’re gonna go into what I call a T-raise. 这组动作对三角肌前束和中束很有帮助This is really great for just the fronts and sides of the shoulder. 首先 我们要We’re gonna start with 举起 旋转 平举 回到原位 旋转 放下raising, rotating, straight out, together, rotating, down. 对于这组动作 我建议So with this one, I would probably suggest 从一个略轻的重量开始starting with a little bit lighter weight, 因为这组动作不需要太大重量cause it doesn’t take much on this exercise. 这就是为什么你会看到That’s why you’ll notice 我在下一项动作中对重量做出了改变I am changing weights with our next exercises 我们尝试通过这个动作去刺激 控制肌肉We’re really trying to bring that way out and control it. 好的Okay… 我们的下一个动作是俯身哑铃弯举接臂屈伸Next, we’re gonna go into a bent over curl tricep extension. 我们会练到肱二头肌和肱三头肌So, now we’re gonna be hitting biceps, triceps. 首先俯身弯腰You’re just going to get a bend at the waist. 先弯举We’re gonna curl. 完成弯举之后As we’re coming back, 向上推动哑铃(利用肱三头肌)we’re going to push the weight. 在做这个动作时我们So we’re kind of, here, 要旋转手腕 然后向上抬起think about twisting and turning 这样才能很好地单独训练背面的肱三头肌to really isolate the tricep in the back. 好的 弯曲Alright, so we’re curling, 后推 前曲 后推pushing, curling, pushing. 这里的弯腰有助于And what’s good about being bent over like this is 加重哑铃的重力gravity is actually making this weight feel a little bit heavier. 这对我们的训练是十分有帮助的which is always a good thing. 很好 我们要做全程的臂弯举Good, so we’re getting full range of motional really curling 和臂后推and pushing back. 好了 让我们用一个健身棒的动作结束训练Okay, last one we’re gonna finish with a bar trifecta. 我的意思是 这是最后的一个刺激肌肉的动作What I mean by that is this is kind of the last little burnout. 所以你可以每组大概做十次So you can either do maybe 10 of each 或者每组动作连续持续三秒钟or you can do the full 3s with each movement. 最后这组动作With this last thing, 我希望你可以不要间断 连续做I want you to go from movement to movement with no rest. 我们以正手弯举开始We’re gonna start with reverse curls. 我们只需要抓住棒You’re just gonna grab the bar, 然后反方向and you’re just gonna reverse, 举起它curl this up. 注意在顶端的时候要绷紧肱二头肌really think about making that bicep tight at the top, 用力向上拉 在顶端得到一个漂亮的曲线pulling that in, getting a nice little curl at the top. 完成这个动作后Once you finish that, 你可以稍微改变一下站姿you can change your stance a little bit, 加宽一点握距make a little wider hand. 然后我们做站立肩上推举We’re just going to go right into an overhead press 我们将由肱二头肌刺激到So we’re going from biceps, 肩部的三角肌right into shoulders. 可以按自己的想法调节重量You can make this as heavier or as light as you want. 如果你只是想稍微练练Maybe you just want to burn it out, 那就可以选择稍轻的重量so you can go a little bit lighter. 完成这个动作之后Once you finish that, 改为窄握距we’re going to bring our grip in a little closer 我们开始做直立胸前提拉and we’re just going to go right into an upright row 我们可以锻炼到肩膀上部Now we’re hanging the upper part of our shoulders, 即肩膀上面部分tops of our shoulders. 这个动作 像我之前提到的So, this one, like I mentioned, 我们将要没有间歇的 连续不断的做动作we’re going to just go exercise to exercise, no rest. 我们要充分的刺激它We’re going to burn it out. 完成这个动作的So, once you finish this, 目标是连续三组the goal is to get through 3 rounds. 好了 大家Alright… Okay you guys, 通过这五组不同的动作 我们已经刺激到了全部的手臂肌肉we pretty much hit everything in these five different exercises. 从肱二头肌到肩部三角肌We’ve moved from biceps to shoulders, 到肱三头肌 我们真的we’ve got some triceps, we’re really 刺激到了整个手臂的肌肉群kind of getting that whole area and… 很棒的练习 我十分喜欢Great exercises, I love these, 在训练中 我会用到其中的很多动作I use a lot of these in my workout. 哦我的天 几乎每周都会用到Oh gosh, almost a weekly basis. 好的 坚持下去!我相信你可以做得到!Okay, push through! I know you can do it! 记得关注我们的网站 ATHLEANXXFORWOMEN.COMMake sure to follow us on ATHLEANXXFORWOMEN.COM. 给我们留言Hey, leave us a message. 让我们知道你做的如何Let us know how you’re doing. 如果你对我们的视频If there’s anything any other videos you haven’t seen from us 有什么其他的要求that you want us to maybe get together, 我们会倾听您的建议we do listen. 欢迎点赞并订阅Hit the like button subscribe, 期待我们的下一次见面and I look forward to seeing you guys soon.
  • 2021-09-1515分钟健身就够了吗?健身计划之所以很难坚持The lack of time is one of the main reasons 是因为很多人觉得缺乏时间many people struggle to stick to their workout plans. 对吧?So they say. 但忙人福音是But luckily for you busy beavers, 健身专家舍恩菲尔德博士和他的团队研究发现in new study by fitness expert Dr. Brad Schoenfeld and his colleagues suggests 即使健身时间少于15分钟that you might be able to reap some benefits even when spending 你仍然能从中获益less than 15 minutes at the gym. 在为期8周的实验里In their 8-week experiment, 34名有1年以上抗阻训练经验的青年男性34 college-aged male subjects with at least 1 year of resistance training experience 被分为3个实验组:高量组 中量组和小量组was split into three differentworkout volume groups: high-volume, moderate-volume, and low volume. 各组采用相同的1组健身动作All groups performed the same 7 exercises using 且都承受训练8到12组后力竭的负重a load that took each set to failure within 8 to 12 reps. 唯一的不同是重复次数The key difference between the groups is the amount of sets completed. 高量组重复5次The high-volume group performed 5 sets of each exercise per session, resulting in 30 每周合计完成30组上肢肌群训练and 45 sets per muscle each week, 以及45组下肢肌群训练with the larger 45 sets done in the lower body muscle groups 中量组重复3次The moderate volume group performed 3 sets, 每周上下肢分别训18组和27组totaling 18 and 27 sets per muscle each week. 而小量组则仅完成1次力竭训练就够了And the low volume group performed… just one single set per exercise, totaling only 每周上下肢肌群训练量仅为6组和9组6 and 9 sets per muscle each week. Now, 下面到了揭露真相的时刻啦let’s get to the nitty gritty, theresults: 并没有类似于文学作品的神转折Unsurprising to those familiar with the literature, 果然还是练的越多muscle growth was better with more volume performed, 肌肉增长越快in this case the more sets performed. 高量组的增肌效果明显更好5 sets are clearly superior if you want greatermuscle gains. 他们还监测了从50%1RM到力竭的卧推过程They also measured muscular endurance via 50 % 1RM bench press to failure, 发现各组的耐力增长近似all groups achieved similar improvements. 这个发现并不太出乎意料Which again, is not too surprising, 因为8至12组的训练模式training in the 8 to 12 rep range isn’t exactly optimal 并不是专为提高耐力而设计的for improving endurance levels in terms of specificity. 所以算是意料之中的结果Again, not too alarming of results. 但最神奇的事情发生在力量上But the magic finding falls in the case ofstrength. 我们一直以为 同样强度下Normally, we’re told that more volume 更多的训练量 会激发更大的力量of the same intensity should lead to more strength. 曾有研究显示过这个结论We’ve had studies showing this. 2015年的一项类似研究发现In 2015, a study employing a similar 1, 3, 对每个过程重复1 3 5次的各组来说and 5-set experiment found that more volume 重复次数与力量增幅成正比via more sets led to greater strength gains. 但这项研究是在初学者中进行的However, that study was done in beginners. 初学者或许更能在多次重复中受益Beginners might exclusively benefit from more sets 因为他们需要更多机会because they get more chances to develop 去熟习每个动作的技巧their motor skills for each exercise, or, Schoenfeld博士认为 动作越熟练as Dr. Schoenfeld puts it, more sets can lead 训练效果就越好to an “enhanced learning effect.” 而在这次实验中 参与者都是老手In the present study, they used experienced lifters, 因此 动作熟练度的提升where such an enhancement wouldn’t 亦不再明显be as impactful. Now, 让我们回到本次实验中来on to the current findings. 与舍恩菲尔德博士开始的假设相反Contrary to what Schoenfeld and his colleagues initially hypothesized, 所有实验对象在1RM的深蹲和卧推中all groups surprisingly achieved similar strength improvements 均获得了相似的力量提升in both the squat and bench press 1 RM maxes. 这个结果表明 如果你的目标是锻炼肌肉This ultimately means that if your goal is to get stronger, 并且不是新手and you’re not exactly 那么仅做一组力竭训练new to training, you might be able to get a way 就能变得强壮with doing only one set of each exercise. 考虑到投入的时间 此发现就显得至关重要This is a huge finding when considering the glaring differences in time commitment. 平均来看 高量组每次训练On average,it took 68 minutes to complete a session 要花费68分钟for the high volume group, 中量组则要花费40分钟40 minutes for the moderate volume group, 而小量组则仅用13分钟and only 13 minutes for the low volume group. 没错 最小化时间 最大化效果That’s right, less than 15 minutes to maximizestrength gains. However, 然而这项研究仍然不甚完善there are some important limitationsto consider. 它只考虑了8到12组动作后力竭的情况The results only give us information on the 8 to 12 rep range. 而很多研究显示We’ve had plenty of studies 采用更高负荷 3到5组动作后力竭的训练that showed using heavier loads of 3 to 5 reps to failure 比多组数中重量的训练 力量增幅更明显leads to more strength gains than other, higher rep ranges at equal volumes. 而且 在同样3到5组力竭的训练下It remains to be seen whether 1 set versus 5 sets 重复1次或5次的收益差别of 3 to 5 reps to failure will yield 仍尚待研究similar strength improvements. 另外 实验对象并不习惯练至力竭Also,the subjects were NOT used to taking their sets to failure. 对这种模式的不适应 也会影响结果Trouble adapting to this style of training might have impacted the results. 高量组可能会训练过度The higher set group could have experienced overtraining, 这就能解释为何力量增加不够明显which would explain a lack of superior strength gains. 还有 34人的样本数量并不算大 Plus, the sample size of 34 was relatively small for a 3-group comparison. 开始参加实验的有45人Initially there were 45 subjects, which would be enough, 但11人放弃了but 11 dropped out. 最后 这项研究仅限于And finally, this study only looked at young, 年轻的抗阻训练群体college-aged resistance-trained men, so we 所以这个发现并非一定适用于其他人群can’t necessarily apply these findings toother populations. Still, 尽管如此 此研究仍然颠覆了以往的认知the results are quite shocking andgoes against previous norms. 如果你苦于没有时间If you’re strapped upon time and prefer training 完成8到12次力竭的模式in the 8 to 12 rep range, then doing 或许只完成一次这个过程only one set of each exercise to failure might just be enough, 对于提升力量granted your only goal is 就已经足够to maximize strength. 但是 如果你想增肌Sorry muscle bros, if you wan na get bigger, 你仍需练到一定的量you still gotta hit that precious volume. 请在下方留言 让我知道你的观点Let me know what you think about this new study in the comments below. 你是否认为这项发现符合你的经验?Do you think the findings are similar to yourown experience? 请别忘了点赞本视频Don’t forget to like this video and share it 并分享给你的朋友with your strength-loving friends. 点击并订阅更多的学习视频Subscribe for more future videos, including more videos onstudy breakdowns just like this one. 感谢收看 不要忘了摄入蛋白质As always, thank you for watching and GETYOUR PROTEIN!
  • 2021-09-14聊聊日本的那些怪事Hello world. What do you find weird about Japan?大家好 日本有哪些事让你感到怪异呢? This is actually a question I got asked while being interviewed.这个问题 其实我被采访时也问到过 Yes, some people actually think I have something worthwhile to say.想必有人会认为我有一些值得说的 My answer? Silence.我的答案?我无话可说 Not for a few seconds, not for a few minutes, not even for a few days.不是说几秒 几分钟 甚至几天里想不出说啥 Nothing was going on in here.而是脑子里始终空白 想不出什么 You see, I didn’t start making videos to showcase, the weird, the wacky Japan.我开拍这些视频不是为了展示怪异搞笑的日本 No, I wanted to make videos to talk about what it was really like for the regular,而是想通过视频展示日常的日本 whatever that means. Japanese family, Japanese person.不管你怎么定义日常 日本的家庭 日本的民众 However, that question just didn’t stop bouncing around in my skull.然而 这个问题就是不停地在我脑中盘旋 What is weird about Japan?日本到底有哪些怪事? This video is brought to you by The Great Courses Plus本视频由The Great Courses Plus赞助 There’s the easy thing to point out,很容易想到的怪事就是 like renting a family or renting a boyfriend.租家人或租男友之类的 Everyone knows that maid cafes are popular in Japan,大家都知道女仆咖啡店在日本很流行 the cute little hearts that are drawn in the air,到处都画着可爱的小心心 the cute power that is infused into your drinks.就连饮料都充满了可爱气息 Sidenote: maids be expensive, yo.旁注:女仆咖啡馆消费很高哟 Others even the wild clothing styles and harajuku.另外像狂野风和原宿风也很流行 Another sidenote: I started making this video before Conan came to Japan.另一条旁注:柯南来日本前我就开拍这个视频了 But the timing was great, because he provided awesome on point examples但他来得正好 因为他提供了一些精彩到位的事例 of the weird Japan that are usually shown to the world.来展现世界人民眼中常见的日本怪事 And then there’s those weird Japanese always wearing masks.比如说 那些奇怪的日本人总戴着口罩 Um, how come you’re wearing a mask?你为什么要戴口罩呢? Are you going to do some surgery?是要去做手术吗? No, I’m kind of sick.不是的 我有些不舒服 你们平时戴口罩吗? 戴的 我感冒时才戴 因为高中时我不化妆 我用口罩遮住脸这里 我想遮住这里 这样的话 不化妆也没事 对对 很多人都这么做 Wearing masks is an everyday occurrence.戴口罩是家常便饭 They’re worn to protect yourself from others’ germs,戴口罩能防止别人将病菌传染给自己 they’re worn to protect yourself from giving other people germs.也防止将自己的病菌传染给别人 They’re worn to protect from allergens.还能隔绝过敏原 They’re worn to protect from air pollutants.并防止吸入空气污染物 PM2.5. That’s a scary thing.比如可怕的PM2.5 And they’re worn to hide yourself也可能是不想露脸 because sometimes you don’t feel like putting on makeup.因为有时候不想化脏(妆) 啊…… Uh-huh, cuz maybe today you didn’t feel like putting on makeup啊哈 也许你今天不想化妆 And because maybe today you just thought, Agh!因为 你今天可能想…… -Let’s just use this take. -Okay.– 我们还是用这一段好了 – 好的 But besides wearing masks on the regular,但除了日常戴口罩 do Japanese do those other weird things?日本人还会做哪些奇怪的事情? 你们听说过租女友/男友吗? 听说过 没听说过 真的吗? 有部电视剧就是讲这个的 是吧? 你们有租过吗? 不 不 不 你们有租过吗? 没有 你们有听说过租女友吗? – 男友? – 没有 租男友? 不清楚 我只听说过援助交际 我完全不知道 援助交际 现在还有吗? – 不知道 – 不知道 真有这事吗(租男女朋友)? 是真的 咦?租女友? 我想租一个 听起来很有趣 我听说租女友1小时大约7000日元(62美元) 你们可以在这附近(涩谷)约会 那一天得花多少钱啊? – Is it weird or cool? – Weird! Totally weird!– 租男女朋友这事 很怪还是很酷? – 怪异 太奇怪了 – Have you been to robot restaurant? – No.– 你们去过机器人主题餐厅吗? – 没去过 没去过 – Do you know anybody who’s been there? – Uhh, no.– 你们知道有谁去过吗? – 不 你们想去吗? 并不太想…… 我不知道机器人餐厅是怎样的 但我并不怎么感兴趣 不太有兴趣 But I saw the video on YouTube但是我在油管看过视频 and it was very cool.非常酷 – Are you interested in going there? – Yes.– 你有兴趣去吗? – 有 去过女仆咖啡馆吗 – 没有 – 没去过 对女仆咖啡馆有什么看法? – 我觉得挺好 – 是 我觉得挺好 在说什么呢? – 女仆咖啡馆 – 哦 女仆咖啡馆啊 – 你们去过吗? – 不不不 绝对没有 I think it’s well-known in the Japanese pop culture.我觉得它确实是很出名的日本流行文化 Yeah, so, emm…确实是这样 怎么说呢…… I think the image is not so good for me,那些女仆主题不太适合我 but it’s very interesting culture for foreign people.但对于外国人来说是个挺有趣的文化 女仆咖啡馆? 对男性来说 是个挺不错的能被温柔以待的地方吧 The Japanese people, the latest street fashion is quite niche,对日本人来说 最新的街头潮流只是小众市场 maid cafes are rarely frequented.女仆咖啡馆也很少光顾 And renting a girlfriend? That’s not even on the radar.租个女友?压根不会去想 A lot of those “weird Japanese” things,有很多日本的“怪事” Japanese people don’t even do or don’t even know about it.日本人从没做过 甚至都没听过 On the other hand, Masks.但另一方面 口罩 That’s something that’s very normal to Japanese people.戴口罩对日本人来说很正常 But undoubtedly, weird to people from the west.但毫无疑问 在西方人看来很怪异 But why is it weird?为什么觉得怪异呢? What does the word “weird” even mean?“怪异”这个词究竟是什么意思呢? So of course you Google “weird”显然你会去谷歌查“weird”(怪异)这个词 and you get words like strange, odd, fantastic, magical.查到“奇怪” “古怪” “奇异” “神奇” 这些解释 Hmm. Okay.好吧 But what do those words mean?但这些词又是什么意思? Strange: relating to, or characteristic of another country: foriegn“奇怪” 和他国相关的 他国具有的特征 国外的 Seeing something in a different country that is not your own is foreign,来自其他国家的 非本国的 就是国外的 which is strange, which is weird.就是奇特 怪异 Let’s try another one. Fantastic.让我们看另一个词 “奇异” Marked by extravagant fantasy or extreme individuality.以夸张的幻想或极端的个性为标志 Yes, amazing Yatu’s fit the mold.是的 雅图就适合“神奇”这个词 If you’ve lived in Japan though,然而 如果你在日本住过 you’d know that the majority of the population你就知道 大部分日本人民 isn’t considered as extreme or extravagant.并不极端或夸张 Okay, last one: Odd.最后一个词 “古怪” Differing markedly from the usual, ordinary, or accepted.明显偏离平常 普通 或大众的认可 Japan has a unique culture in many ways.日本在很多方面都有着独特的文化 Everyday ordinary things over here这里每天发生的许多司空见惯的事 may not be accepted in other countries.可能在别的国家无法被接受 So what are the everyday things in Japan that I find weird?那有什么是在日本司空见惯 而我觉得怪异的呢? I think food is a very easy area with which to find weird things.我觉得很容易从食物中发现怪东西 Take Yuta for example.我们来看悠太吃的东西 I think many people would say that this squid he ate,我想很多人 尤其是非沿海城市的人 especially people in non coastal cities is weird.会觉得他吃的鱿鱼很奇怪 By the way, this is a fusion dish顺便说一下 这是融合料理 So while eating squid is common尽管吃鱿鱼很普遍 presented in this style is somewhat weird.但像这样摆上来总有点奇怪 This is what it looked like when some of my family were preparing squid at home.我们家准备鱿鱼差不多是这样的 Fish presented like this is totally normal.在日本 鱼这样摆盘再正常不过 Now, this is a higher-end meal, think fancy steak dinner.这是一道高级料理 类似高级牛排 Japanese people don’t eat it like this every day.日本人不会天天吃这种食物 But it’s totally not out of the norm to have a fish’s head prominently displayed like this.但在日本 鱼头这么突出地摆盘一点不奇怪 The prairie boy in me is screaming:我体内的北美草原男孩在呐喊: Why are you leaving the head on the plate?为什么要把鱼头放在盘子上? You can even buy the head on its own at the local supermarket.你甚至能在当地超市单买到这样的鱼头 And of course you can get a whole fish on a stick.当然也能买到用竹签串起来的一整条鱼 When I first saw this I didn’t even know where to start.我第一次见到的时候 都不知道该从何下嘴 Is it the head, the tail? Do you bite in the middle?从鱼头还是鱼尾?从中间开始吃吗? Aha, It looks like it’s in the middle.啊哈 似乎就是从中间开始 The ambiguity of what to do goes out the window如果是小鱼 那就不必纠结啦 if you downsize a bit and simply go for a whole bunch of these little guys.直接抓起一把送进嘴就行了 In conclusion, eating seafood prepared in every which way总之 食用以各种方式料理的海鲜 is completely everyday in Japan.在日本是极为常见的 And don’t get me started with natto.别让我提纳豆 If you don’t know what it is,如果你不知道什么是纳豆 take these fine looking edamame,去买一些新鲜毛豆 peel the shells and let it rot.去掉豆荚 等它腐烂 Now you have natto.纳豆就做好了 This is soy beans.这是大豆 Okay, not quite.好吧 也不完全是 I exaggerate, but natto is fermented soybeans我虽然夸张了 但纳豆就是发酵了的大豆 and it’s a fine line between rotten and fermented.处于腐烂和发酵间微妙的分界线 I don’t know, if like you like it,我不知道你爱不爱吃纳豆 but Japanese people like it.但日本人爱吃 What does it smell like?它闻起来什么味? I don’t know.我说不好 And what in the world is this?这又是什么鬼? It’s a bitter deformed zucchini. That’s what it is.这是苦味怪异版的西葫芦 没错了 It can lower blood sugar levels,它能降低血糖水平 but that requires being able to stomach at first.但你得先把它吃进肚里 They sure got the bitter part of the name correct.它们确如其名 好苦 There’s even a couple areas that have the Goya as a mascot有些地区甚至还把苦瓜作为吉祥物 like Goya-sensei in Fukuchiyama city in Kyoto.比如 京都府福知山市的“苦瓜老师” Who yes, has his own Twitter.哦 对了 它还有自己的推特 And Goya kun, representing Okinawa还有冲绳的代言人“苦瓜君” who even has his own fan club.它甚至有个粉丝团 These are mascots and most every area in Japan has one.这些是吉祥物 日本几乎所有地区都有吉祥物 It’s completely normal.极其正常 And don’t get me started on unofficial mascots like Funassyi.更别说像“船小梨”这样的民间吉祥物了 船桥市的吉祥物船小梨 船小梨是什么? You’ll actually find cute characters everywhere you go in Japan.在日本 萌物无处不在 They’ll be mascots of local areas that you can buy.你能买到可爱的地方吉祥物 They’ll be on construction barricades,你能看到可爱的施工路障 because why not make it nice and friendly.因为把路障设得萌一点何乐不为呢 They’ll be on poles to stop cars from using sidewalks.还有防止汽车占用人行道的可爱立柱 They’ll be on park signs to warn plants of evil fires.有可爱的公园标示 警示植物地带禁止烟火 Or birds of cars gone wild.或提醒车主注意鸟类撞击 They’ll warn mice about what will happen to them if we find them.有可爱的广告画 警告老鼠被抓住会是什么下场 They’ll sell homes by being a cute, pro-LGBT blob.有支持LGBT的可爱球形公仔在卖房子 They’ll sell KitKat. They’ll sell themselves.这些萌物会卖KitKat 它们会推销自己 They’ll even sell chicken as a substitute for your turkey dinner.甚至会卖鸡肉——作为火鸡的替代品 Okay, some of the characters are not so cute.好吧 有些形象也不是那么可爱 Buy my chicken.来我这买鸡肉 Turning to more appetizing food.再看些更美味的食物 Let’s talk about fruits.来说说水果吧 Just regular fruits. Okay, pricey fruits.就普通的水果 好吧 昂贵的水果 The meme is true some Japanese fruits be super expensive.吐槽日本水果贵的段子是真的 有些真的超贵 These are what I categorize as gift fruits.这些我归类于礼品水果 Yes, Japanese love to gift fruits to one another.对 日本人喜欢用水果互送礼 But why give them as presents?但为什么用水果送礼呢? The wisdom of the gift of fruit,送人水果非常明智 send freshness, send flavor, send fragrance.送去新鲜 送去美味 送去芬芳 Nothing communicate your thankfulness better than fruit.要表达谢意 没有比水果更好的了 Those who say thank you with fruit are the wisest giver以水果作为谢礼的人是最明智的 你有收到或送出水果 作为礼物的吗? 有的 在我去冲绳时 买了芒果 作为伴手礼带回给爷爷奶奶 虽然芒果作为冲绳名产 价格有点高 夏季的时候 我们还会收到西瓜之类的礼物 我认为送水果很常见 我爷爷会送我们各种水果 不过朋友之间不太送水果 Fruit often falls into the dessert category.水果经常作为饭后甜品 You don’t have to look any further than the Japanese school lunch, kyushoku,你只要看看九州的学校提供的日式午餐 to see this: cherries, melons, mandarins.看看这个 有樱桃 西瓜 柑橘 These are all the dessert portion of the meal.这些都属于餐品甜食的一部分 And how the Japanese eat fruits而日本人吃水果的方式 might be a little bit different than what you’re used to.可能与你习惯的吃法有一点点不同 Gonna go eat some grapes!请你吃些葡萄 I don’t think you should like the…我觉得你不会喜欢这种吃法…… Umm… the cleaner way, are you?你会用更卫生的方法 对吗? While extremely pricey fruits is not the norm in Japan,日本人日常并不会吃特别昂贵的水果 giving them as gifts is very much so.但把它们作为礼物却挺普遍 The average Japanese supermarket,日本的普通超市 they don’t have the variety that you’ll find in Canada or the United States.不像加拿大或美国的超市 水果种类那么丰富 They are more focused on what’s in season他们更关注当季的水果 and the idea of what makes a quality fruit is more robust.并且评判水果是否优质 会考虑更多方面 So think texture, shape, sweetness比如说 质地 形状 甜度 and you’ll pay for it.然后你就掏钱了 Alright, alright. Enough with the normal word stuff.好吧 日常的坏(怪)事我们就说到这里 Let’s get to the real strange. Like kancho.我们来说些真正奇怪的事 比如 千年杀 Shin, can you please explain to people what a kancho is?新 你能给大家解释下什么是千年杀吗? – Kancho? – Yeah, please give the kitty a kancho.– 千年杀? – 是 请给这只玩偶猫一个千年杀 Wait. Take this hand. Do like this, and boom.等下 伸出手 然后像这样做 砰 pew pew pew boom psssch噗噗噗噗噗 你们玩过千年杀嘛 – 玩过呀 当然 – 做过呀 – 只有男生会做这个吧 – 是的 一般都是男孩子做这个 而且是小学男生吧 到了初高中一般就不玩了 怎么说 就是闹着玩呗 啊…… 开玩笑啊 好玩儿 我做这个动作以示友好 但有些人不这么认为 那你什么时候做这动作? 什么时候? 问我吗? 嗯 高中时候 社团成员一起玩 就…… 呃 在什么情况下啊? 恶作剧 想要捉弄人 然后躲在后面 – 差不多就是这种吧 – 对对对 就是想捉弄一下 高中时偶尔会做 那是在什么情况下? 什么情况下? 和朋友们胡闹 趁人不注意就做了 我上的是个很差的学校 我没做过 没有 People’s boom, [ Japanese ] pue pue pue冲着人的屁股 砰 砰 砰 Perhaps the most mainstream thing in Japan我至今尚不能理解的 在日本最主流的事物 that I still can’t comprehend is Japanese TV.恐怕就是日本电视节目吧 I’ll try not to get too ranty,我尽量保持冷静 but can someone explain to me why there are但是谁能给我解释一下 so many Japanese programs that need to have these little floating heads为什么这么多日本节目需要头像小浮窗 reacting to everything?来显示人们对各种事物的反应? 斐济有哪些美味料理? 说实话斐济料理都是很简单的 对当地人而言这是常识 来看看这家店的酱油拉面是怎么做的吧 事实上 很多年之前 欧洲人不知道怎么制造白色的碗碟 耶!正确答案是A! 搞笑艺人组夺得5分! Mr Greg, you do know there is a big react channel on YouTubeGreg 你一定知道油管上有个广受欢迎的“反应频道” Welcome to Challenge Chalice today with me欢迎来到今天的《挑战圣杯》 we have a Marly from Teens React今天的嘉宾有来自“Teens React”的Marly and we have Labib from Adults and College Kids React.还有来自“Adults and College Kids React”的labib What’s up, guys.最近咋样伙计们 Yeah yeah, I know.是啦 我知道 But there’s a difference between choosing to watch a react channel但是主动看反应频道是一回事 and having the react format forced upon you, for a good chunk of Japanese TV.而很多日本电视强迫观众看别人的反应是另一回事 So I did a bit of research所以我做了下调查 and apparently Japanese people need to know how to react显然日本观众为了从节目中获得乐趣 in order to enjoy the TV.需要看到别人作出的反应 So these little heads you’ll see is called a wipe or waipu.你看到的这些小头像叫做wipe或者waipu Tofugu has a good video on this so I won’t go too much into detail.Tofugu拍过一个相关视频 我就不多说了 But essentially it’s been around since the 80’s大体上它是80年代左右出现的节目 and it started as a way for a celebrity panel to react to other celebrities doing things.其形式是一组嘉宾对另一组嘉宾的行为作出反应 So yeah, essentially the React Channel format,其实就是“反应频道”的模式 but done decades ago in Japan.不过是几十年前出现于日本的 我参拍的电影已经上映了 如果您还在犹豫 我拜托您一定要去看 这真的是一部很有趣的电影 Beyond variety shows with the many tarento,邀请很多艺能人参与的综艺节目在日本广受欢迎 which is derived from the English word talented,艺能人这词来源于英语“talented” so panels of talented celebrities,也就是指有才艺的名人嘉宾们 anime is certainly another popular type of Japanese TV program.此外 动漫无疑是日本电视中另一类广受欢迎的节目 Anime in Japan is weird.日本的动漫很奇怪 But this is not going to go in the direction you think it is.但不是你想的那种奇怪 I’m not talking about hentai anime.我要讲的并不是“变态动画” No. I’m talking about mainstream primetime children’s Hentai anime.不 我要谈的是黄金档主流儿童变态动漫 I introduce to you tea pot genitalia man.我给你介绍 茶壶丁丁侠 召唤! 发光! 我是……噂咚丸! 你召唤我是个正确的选择! 诶? 砰! 这是能腐蚀你的特殊热水 特殊移动!喷水! I don’t think I need to explain how this is weird.不用我解释这有多奇葩了吧 So let me roll to the next clip.我给你看另外一个动画 小新 你没有什么梦想或愿望吗? 欸…… 那我的愿望是永远当个孩子 那是什么? 难道……那是个屁股? – 是个屁股 – 嗯……是屁股 是个屁股 是吧? 你们怎么了 屁股屁股的说个不停 又不是头一次看到我的屁股 啊 对不起 你没事吧? 这有神的眼睛 这嘟嘟的嘴 你一定就是他啊 终于见到你太高兴了 我知道会找到你的 和我一起走吧 新之助 我才不是新之助呢! 哈? 那才是新之助 什么? And in case you forgot, this is mainstream children’s anime.提醒你一下 别忘了 这是主流儿童动画 I think this is weird to North Americans这对于北美人来说太奇葩了 because our kids cartoons因为我们的儿童卡通 don’t seem to joke around in the same manner.似乎不会开这样的玩笑 But when it comes to showing or joking about the human body,当涉及暴露或调侃身体时 I find what’s acceptable really depends on the culture.我发现人们的接受程度真的取决于当地文化 For example, this is acceptable fare in American music videos.比如说 以下这种程度在美国音乐视频是可接受的 #Oooooh Oh Oooooh##噢噢噢噢噢噢# #California girls, we’re unforgettable##加州女孩们 令人难忘# #Daisy Dukes, Bikinis on top##牛仔热裤 比基尼# #Sun-kissed skin, so hot, will melt your popsicle##阳光亲吻皮肤 那么热 会融化你的冰冷# #Oooooh Oh Oooooh##噢噢噢噢噢噢# #I don’t wanna waste no time, yeah##我不想浪费时间 耶# #You ain’t got a one-track mind, yeah##你也不是死脑筋 耶# #Have it any way you like, yeah##随你喜欢怎样 耶# #And i can tell that you know i know how i want it##我可以看出来 你知道我是多么渴望它# On the other hand, this is about the raciest另一方面 这差不多是我见过的 mainstream Japanese music video I’ve seen.最刺激大胆的主流日本音乐视频了 #I want you, I want you##我想要你 我想要你# #I need you, I need you##我需要你 我需要你# #I love you, I love you##我爱你 我爱你# #从我心底里# #那么多爱奔涌而出# And if you check out Japanese teen dramas,如果你去看日本的青春剧 this is about as provocative as it gets, folks.伙计 这大概是里面最刺激的一幕了 It’s like as if two statues were kissing each other.看起来就像两个雕像在接吻 Actually wait, they have a scene where they took away the plastic.等等 剧中有一幕 那个塑料屏被挪走了 You must be thinking, this looks a bit old.你一定觉得情节有些老套 Yeah, it’s 14 years ago.你懂的 14年前的电视剧嘛 Nowadays it’s a bit more racy, no?那现在尺度总稍微大点了吧? Here’s the most passionate scene, you’ll see in this teen drama.看 这是该剧中最激情的场景了 Yep, in all the 22 episodes是的 在整整二十二集中 this was the grand finale scenes a hug, and a…这是大结局的场景 一个拥抱 还有…… In contrast, this is Gossip Girl.对比看看《绯闻女孩》 Excuse me, captain,上校 打扰一下 Nate, can I borrow you?Nate 能占用你点时间吗? Uh sure. Will you excuse me for a second.好的 请允许我离开一下 Nathaniel, any interest in some fresh air?Nathaniel 要出去透透气吗? – When I get back? – If he gets back.– 等我回来吧 – 如果他回得来的话 – What’s going on? – I want to do this.– 怎么啦? – 我想干这事 I think I’ll stop it right there.后面就不用我说了吧 What about some primetime sitcoms那黄金档的情景喜剧又是怎么样的呢 like The Big Bang Theory?例如《生活大爆炸》? So what do you guys do for fun around here?你们在这都玩些什么呢? Well today we tried pleasing ourselves for money.今天 我们尝试了取悦自己……为了钱 – Umm, can I ask you a favor? – A favor?– 那个 我能请你帮个忙吗? – 什么忙? It’s just not the kind of thing you ask a guy you just met.是那种通常不会请刚认识的人帮的忙 Wow.哇哦 And hey, let’s go back and visit some Friends.我们来重温《老友记》 Stood up too fast. Got a little head rush.站起来太快了 有点头晕 Do you want to come in for some lemonade?你想进来喝点柠檬水吗? Like you wouldn’t believe.再好没有了 This place is really my grandmother’s.这个房子其实是我祖母的 – Are you thirsty? – Hmm you bet I am.– 你口渴吗? – 嗯 我渴死了! So talking about you know what,所以 说到那啥啥 okay, I’ll say it, coitus,好吧 我就直说了 OOXX that’s a-okay on American television.是可以在美剧中出现的 But if in real life you had some people bathe naked together?但是 在现实中有见过人们一起光着洗澡吗 Wow, stop the presses.先别急着评论 In Japan though, bathing together mixed gender在日本 学龄前的儿童 is done roughly until children enter elementary school.通常是男女混浴的 After that it’s separated学龄后才会分开洗 and the guys will bathe naked with guys,男人和男人一起裸着洗 but female staff are allowed in.但浴池的女员工允许入内 While girls bathe naked with girls.女孩和女孩一起裸着洗 No male staff allowed.但浴池的男员工禁止入内 This is normal for Japanese,这对日本人来说很正常 probably weird for most North Americans.但对大多数北美人来说 很可能显得怪异 While being naked is a-okay at an onsen,尽管在温泉里赤裸是可以的 revealing skin in public is not as common但在其他公共场所露出皮肤可不是什么常事 Some of it has to do with females not wanting to get tanned.部分原因是有女性不想让自己晒黑 So, you’ll see arm coverings like this所以 你会看见像这样的袖套 or swim jackets like this.或者像这样的游泳夹克 Since we’re back on the subject of clothing,既然我们又聊到了服装 you should know that most Japanese girls don’t wear kawaii outfits.你该知道 大多数日本女孩 并不会穿可爱的服装 Just look at the totally unscientific sample of young people we interviewed.只需看看我们完全随意采访的年轻人 And sorry, I should elaborate.抱歉 我应该详细解释一下 I think the outfits are kawaii or cute我认为她们打扮的很可爱 but what I was referring to was that Harajuku kawaii但我要说的是 可爱原宿风 are over the top maid outfit kind of style.指的是那种夸张的女仆装束 That’s a niche thing.这种打扮的女孩不多见 It’s nice to see the Japanese kick back and relax at the festivals看日本人在祭典节日上放松身心是件趣事 and sometimes they get a little too relaxed and start losing a bit of their clothing.有时他们会放松得稍稍过了头 开始脱衣服 This is a scene from the Saidai ji Eyo Hadaka Matsuri,这个场面来自“西大寺会阳” or as westerners know it, the Naked Festival.就是西方人所知的“裸祭” It’s often at the top of the list of weird Japanese things.它常被列于日本怪事的榜首 But there’s only one big festival like this不过这么奇特的大型祭典只此一个 and granted, there are a few small ones as well,虽然也有一些小规模的奇葩祭典 but they’re merely a drop in the bucket in the ocean that is Japanese festivals.但和一些日本大型祭典相比 就是小巫见大巫 What you actually might see worn at festivals or special occasions are kimonos,在节日或特殊场合 其实你能看到的穿着或许是和服 or more likely yukatas, also known as the summer version of the kimono.更可能看到人们穿浴衣 也就是夏季和服 It’s not everyday wear but it is very normal to see them worn in Japan.它并非日常穿着 但在日本 常见到人们穿 After the festivals though the Japanese have to get back to work节日过后 日本人不得不回去工作 but that’s okay, they can always do inemuri.不过没关系 他们随时可以“在场时睡着” That’s napping at work, at school, on the train, or anywhere basically.这是指 在单位 在学校 在火车 在任何地方小憩 你会在课堂上睡觉吗? – 有啊 – 今天就睡了 睡得好吗? 这个嘛 虽然没有睡在床上舒服 但是还行 专门学校的老师不会批评吗 我趴在电脑后面睡……所以没被发现 你们会在上课时睡觉吗 – 经常 – 会的 我睡着比醒着的时间还多 啊真有这可能 I think you can learn a lot about Japanese culture by visiting here, living here,我觉得可以通过到日本旅游 生活 与当地人聊天 talking to locals and even YouTube videos like this.甚至通过看这类油管视频 了解很多日本文化 On the other hand,另一方面 there’s a lot to be gained from studying history and understanding通过学习历史 了解你眼中怪异习俗的起源 how some customs that you consider weird came about.能使我们收获很多知识 With The Great Courses Plus, you can do exactly this.有了The Great Course Plus 你就能做到这一点 It’s a subscription, on-demand video learning service它提供按需订阅的学习视频服务 where you take courses from many top level professors许多来自常青藤盟校及世界一流大学的顶尖教授 from Ivy League and other great universities from around the world.都在上面开设了课程 供你选择参与 They have a library of over 10,000 video lectures它的视频库有着10000多套视频课程 in many subject areas, like science or cooking.囊括众多领域 比如科学或烹饪 But I took a course in Japanese history called我选了一门关于日本历史的课 Understanding Japan: A Cultural History.名称是《了解日本:文化史》 Even though it’s a history course尽管这是一门历史课 it helped give me context for what I was seeing in modern day Japan.但它为我在当代日本的所见提供了背景知识 I actually took a modern Japanese history course in university.其实 我在大学修过当代日本史的课程 Like I physically sat down and took the course and read the book.是真的坐在教室里上课读书那种 But it would have been great to have a resource like this但网上有这样的学习资源真的很棒 to take any lecture I wanted to at any time,这样我就能随时学习中意的课程了 whether on my computer or on my smartphone用电脑也行 用智能手机也行 You can get a free trial of The Great Courses Plus你可通过以下网址免费试用The Great Course Plus by going to thegreatcoursesplus.com/lifewhereimfromthegreatcoursesplus.com/lifewhereimfrom It’s a great way to not only learn more about the world这不仅是更多地了解世界的好方法 but also an easy way to support the channel.也是支持我这个频道的简单之举 Click on the link in the description below点击视频下方的链接 to start your free trial today今天就来免费试用吧 Japan is weird.日本确实很怪 But those weird things you find about Japan online,但是你在网上看到的那些关于日本的怪事 they’re weird to Japanese people as well.日本人自己也觉得奇葩 And for the foreigner who initially comes here and thinks something is weird,对于外国人来说 初来乍到时感到奇葩的事 it ceases to be as it morphs into the everyday.一旦成为日常 也就见怪不怪了 What was once weird to the foreigner the comes not so foreign, after all.老外眼中曾经的怪事 最后看来也没那么奇怪 Weird is a strange,怪异就是奇怪 it’s a fascinating, odd, foreign, a magical concept, isn’t it?就是奇异 古怪 国外的 意味着神奇 是吧? What do you think foreigners would think is weird about your country?在你看来 你的国家有什么事会让老外觉得怪异? Alright guys thanks for watching, see you next time, bye.谢谢观看 下期见 拜拜 结束了 非常感谢!
  • 2021-09-14我们是否需要政府?(社会契约论)|8-bit哲学8-bit哲学—社会契约论 2014 《俏皮娱乐》 政府为何而生 Imagine a time before kings, presidents, or prime ministers,试想在国王 总统 首相出现之前 before the formation of society and civilization.社会和文明还未形成 This is what philosophers call a state of nature.这便是哲学家所说的自然状态 In this thought experiment,在这个思想实验中 people lived freely, without rules or formal laws.人们自由自在地生活 没有规则和成文的法律 But what exactly does this state look like?但这种状态到底是怎样的呢 For 17th century philosopher Thomas Hobbes对于17世纪的哲学家托马斯·霍布斯 the state of nature is a war of all against all.自然状态是所有人反对所有人的战争 Mankind’s basic nature is fear, insecurity, death, and turmoil.恐惧 不安 死亡 骚乱是人类的本性 And from this constant terror,由于这种持续的恐慌 people decided to surrender some basic rights to a sovereign entity,人们决定交出一些基本权利给主权实体 or what he called the Leviathan.或他所说的利维坦 If one was, say, fed up with the theft of his potions,比方说有人受够了别人偷他的药水 the state could pass laws to protect his goods权威机关可以通过法律来保护他的商品 or help him receive some sort of reparation.或是帮他得到某种赔偿 This protection is important for a number of reasons,这种保护在许多方面看来都非常重要 but the most significant is that laws, and their enforcement,但最重要的是 法律以及它们的实施 keep constant anxiety at bay.可以免除长期的焦虑 For 18th century Swiss-born french philosopher Jean-Jacques Rousseau,对于18世纪出生在瑞士的法国哲学家让-雅克·卢梭 the state of nature is rather different than that conceived by Hobbes.自然状态与霍布斯所认为的有所不同 Rousseau sees natural man as independent, solitary, and peaceful.卢梭将自然人看作是独立 孤独 和平的 Rousseau thought people were much better off without government.他认为没有政府人们可以活得更好 With the creation of agriculture, private property,随着农业的产生 人们拥有了私有财产 and the division of labor, however, came inequalities.但劳动分工却带来了不平等 Unequal access to resources created tension, enmity, and envy.资源获取的不平等会引起矛盾 敌对和嫉妒 People started to become aware of their limited material situation人们开始意识到自己的物质条件有限 and lack of upward mobility.缺少向上流动的机会 They became aware of their unfreedom.他们意识到自己是不自由的 This led Rousseau to claim that因此 卢梭指出 “Man is born free and is everywhere in chains.”“人生而自由 却处处受到束缚” While both philosophers describe the state of nature虽然两位哲学家都将自然状态描述为 as a sort of beastly existence absent any morality,一种缺乏道德的野蛮存在 they disagree on some fundamentals.但他们在一些基本问题上存在分歧 Rousseau sees the Hobbesian model as leading to despotism,卢梭认为霍布斯主义模型最终会走向独裁 in which people have no choice but to turn to a third party to secure basic needs.人们不得已只能通过第三方来保证基本需求 Consequently, they do not freely choose their leaders.因此 他们不能自由选择他们的领袖 Rousseau argues that rather than choosing leaders out of fear,卢梭指出人们不是出于恐惧而选择领袖 people choose to give up some power and rights, at least so that citizens can be equal.人们放弃一些权力和权利只是为了得到平等待遇 Rousseau dictated that decisions ought to be made for the sake of everyone, instead of a few.卢梭认为决策的提出应该顾及所有人 而不仅仅是少数人 This would require that people follow a rule of law这就要求人们遵守法律的规定 that they would follow on their own anyway.这些法律是他们无论如何都会遵守的 For Rousseau, people are better without government.对卢梭来说 没有政府人们能活得更好 Because society means unfreedom and oppression.因为社会意味着不自由和压迫 Whether out of fear or for the sake of equality,无论是出于恐惧还是平等 the consent to be ruled is called the social contract.这种长期的约束称为社会契约论 So listeners I ask, “Who has it right?”那么听众朋友们 谁是对的呢 Do people need to be kept in line or should they remain free to do as they wish?人们需要遵守规则还是可以为所欲为
  • 2021-09-14肌肉酸痛可以锻炼吗?终于 你下定决心You’ve finally mustered up the motivation to 重返健身房get your booty back in the gym. 你干劲十足You go all outs 好像自己多年来就是健身房的常客as if you’ve been a regular at the gym for years. 第二天起床之前Come day two, your motivation remains high right up 你仍然热情不减until you get out of bed. 直到肌肉酸痛打败了你Muscle soreness has taken over. 你决定明天再去健身房You decide to skip the gym and try again tomorrow, 希望到时候酸痛的感觉能消退hoping the soreness goes away by then. 然后你悲伤地发现To your unfortunate realization though, 肌肉酸痛得更厉害了the soreness has actually gotten worse, 但你不甘心熄灭自己闪烁着的热情火花not willing to let the still flickering spark of motivation be diffused. 却又疑惑是否应该You wonder if you should work out 在肌肉酸痛期间锻炼through the soreness anyway. 坦白讲 这个问题仍是Frankly, that question is still remains 健身领域一个未解之谜rather unclear within the Fitness realm. 就我们目前所知For what we do know, “肌肉酸痛的时候是否应该锻炼”the only possible answer to the question of 这个问题的唯一可能答案就是“Should you work out when you’re sore” is “看情况”“It depends.” 在讨论这个问题之前Before we get into it, 我们先弄明白肌肉酸痛到底是怎么回事let’s first understand what muscle soreness is. 锻炼后约24-48小时内产生的酸痛感觉The soreness felt roughly 24 to 48 hours after exercise 通常被称作“迟发性肌肉酸痛”is known as delayed onset muscle soreness or 简称为DOMSDOMS for short. 目前的解释是Current understanding is that DOMS主要是由反常运动造成的DOMS is caused mostly by eccentric movements, 肌肉在拉力下where the muscle is under tension 拉伸着while also lengthening. 哑铃弯举训练中放下哑铃的过程One example would be the lowering of the dumbbell 就是这样的例子during the bicep curl. 二头肌被拉伸时承受着拉力Tension on the biceps as the muscle lengthens it. 通常认为反常运动It is believed that eccentric movements 会引起肌肉创伤以及肌腹内部撕裂induce muscle damage or tears within the muscle belly. 这会导致细胞失衡和炎症This leads to cellular imbalance and 并导致局部疼痛inflammation resulting in localized pain. 这种疼痛并不意味着But this pain doesn’t mean that 你一点也不能进行肌肉锻炼you can’t exercise the muscle at all. 话虽如此That being said though, 但有些疼痛的情况出现时there are pain related situations, 一点运动也不要做where you certainly shouldn’t exercise. 1. 疼痛情况为关节痛No.1 is if the pain is actually joint pain, 肌肉酸痛的症状应该只在muscle soreness should only exhibit pain 具体的肌肉出现within the actual muscles. 这个肌肉一碰就疼The muscle is tender to the touch 收缩肌肉时会引起不同程度的不适感and contracting it should cause varying degrees of discomfort. 而关节痛是关节周围的痛感Joint pain, however, will radiate pain 而并不作用在肌肉上around the joints and not the muscle. 如果某个关节附近的轻微活动If even very lights articulations around a concern joints 都会导致中度疼痛甚至剧痛cause moderate to significant pain, 那你可能患上了关节痛then you might be dealing with joint pain. 这种情况下 你一点都不能锻炼In this case, you 100% shouldn’t not work out 最好在继续进行运动之前and best to have a professional further evaluate the issue 找医生看一下before moving forward with any exercise. 另一种不能运动的情况Another reason not to work out is 就是疼痛过于剧烈if the pain is just too extreme that 这会导致错误的运动姿势it leads to improper technique. 肌肉酸痛确实很烦人Yes, the pain sucks. 值得注意的是But the main concern is 出现肌肉代偿或使用那个姿势时the potentially increased risk for injury 受伤的风险就会增加when you start compensating or use that form, 这时最好还是休息吧best to take a break from here. 除去这些情况Outside of these factors though, 你就可以放心地进行锻炼了you might likely have the green lights to workouts. 很多人在肌肉酸痛时不敢锻炼The main reasons many people fear working out 首要原因就是while sore in first place is 他们认为because they believe that 第一 这只会使疼痛更强烈one doing so will only worsen the soreness 第二 这会影响锻炼效果and two – it will hurt their gains. 这两点目前都没有依据Neither points have ever been proven. 事实上 关于这个问题的研究表明In fact, studies on the matter showed 肌肉酸痛时 不管是剧烈还是轻微的运动neither intense nor light workouts 都不会影响while sore impacted measurements of 肌肉创伤 肌肉酸痛或是muscle damage, muscle soreness or 疼痛恢复的时间soreness recovery duration, 关节活动幅度和最大静态肌力range of motion and maximal isometric strength, 也会以差不多的速度恢复also recovered as similar rates, 不论你在肌肉酸痛期间以及几天之后regardless of whether you rest it or worked out again 是在休息还是又运动了a few days after and while you’re sore. 这些发现意味着These findings mean that 你不必太过在意there shouldn’t be much of a fuss 肌肉酸痛期间运动about your pain and gains 会加剧疼痛或影响锻炼效果if you choose to work out through the soreness. 尽管如此With that being said, 还是要避免做过于剧烈的运动avoiding doing super intense stuff is probably still warranted 以免受伤just to avoid injury. 肌肉酸痛还会影响你的运动表现Soreness will likely limit your performance anyway, 所以最好选择轻量的训练so opt for lighter workouts. 或者你可以训练目前不疼痛的肌肉Also you can try to work out muscles that are not sore, 这样就可以让酸痛的肌肉休息一下allowing you to simultaneously rest the sore muscles. 总之In any case, 如果你在肌肉酸痛期间能锻炼的话if you can work out while you’re sore, 那最好就锻炼锻炼it’s probably best that you do. 主要因为这样可以Reason being is that you want to 保持去健身房的好习惯continue that habits of getting up and going to the gym, 因为肌肉酸痛skipping too many sessions. 而偷懒逃避健身计划because you’re sore might 可能会淡化你对健身的热情fade out that motivational spark. 所以保持好习惯吧!So keep the habit going! 如果你觉得实在撑不住If it’s just too much to bear, 那就顺其自然 趁这个机会好好休息then let DOMS be DOMS and take a break. 只要确保一旦你恢复了 就要尽力Just make sure you do everything in your power to get back on track, 回到原来的生活轨迹once you’re ready to go. 在下方评论里告诉我Let me know what you think about working out 你对肌肉酸痛期间锻炼的看法while sore in the comments below. 应该还是不应该去锻炼?Should you or should you not? 如果你喜欢这个视频 麻烦点个赞If you liked the video, please give it a thumbs up and 并分享给你那些讨厌DOMS的朋友share it with your DOMS’s hating friends. 别忘了订阅观看更多视频Be sure to subscribe for more future videos. 和以前一样 多谢观看本期视频As always, thank you for watching and 肌肉酸痛也不要忘了get your protein 快去增肌吧!even if you’re sore. [音乐][Music]
  • 2021-09-14掌握这个后续燃脂效应,健身后也能继续消耗脂肪嘿 大家好 这里是六块腹肌训练营Hey, what’s up Six Pack Shortcuters? 我是MikeMike here. Today, 今天我们来谈一谈后续燃脂效应we’re going to talk about the 我会介绍这种效应并告诉你如何用它快速减脂after burn effect and what it is and how you can 以及我们把它作为训练计划基础的原因get super ripped and why we based our whole program on it. 那么 什么是后续燃脂效应呢So the after burn effect what it is, 就是在你健身结束后的48小时内is it’s when your body burns calories up to 48 hours 脂肪仍在燃烧after you finish working out. 所以 你可以今天健身 而后的48小时内So you can work out today and up to 48 hours afterwards, 你的身体会继续消耗you’re continuously still burning 卡路里calories. 这和一般的锻炼差异很大Very different than a normal workout, 因为通常情况下 你只会在健身房待45分钟或1小时because usually you go to gym for let’s say 45 minutes 锻炼使你的心率增加or an hour, you workout, your heart rate is high, 体温上升your body temperature is high, but the 但是当你完成锻炼时moment that you are done working out your 这些指数又会回降 体温变低rate drops back down and so is your body temperature 卡路里也停止燃烧and you stop burning calories. 问题是 一天有24个小时The problem with that is there’s 24 hours 但是你只燃烧卡路里一小时in a day, but if you burn calories for only 那其余的23个小时呢one hour what you’re burning the 23 hours? 除非你的工作Now unless your job is very, 非常消耗体力 你可以整天保持very physically active and you re continuously running throughout 跑来跑去的状态the day, most 我发现 大多数人只是一直坐着 燃烧掉的卡路里of us I find are just sitting around and they’re not burning as much calories 并没有他们需要燃烧的多as they need to, 这就是为什么普通人很难which is why normal people have such a hard time 减肥的原因losing weight and loosing fat. 因为你每天都没有燃烧足够的卡路里Because you’re not burning enough calories throughout the day, 但后续燃脂效应but the after burn effect 会让你在48小时里持续燃烧卡路里allows you to burn calories 48 hours afterwardscontinuously. 这有个很好的例子Here is a good example. 比如说 锻炼胸部Think about let’s say working on your chest. 你有两种锻炼方法You have two exercises, 一种是仰卧推举 一种是仰卧拉力器飞鸟you have a bench press and you have a cable fly where you are grabbing 第二种需要你像这样抓住拉力器两侧 就能锻炼胸部the cables and you go like this and you work your chest. 那么 当你做仰卧拉力器飞鸟时So a cable fly, when you do this, 只锻炼到了你的胸部it just works your chest. 但当你做仰卧推举时 它锻炼到了你的胸部When you have a bench press it works your chest, 锻炼到了你的肩膀it works your shoulder, and it works 还有你的三头肌you triceps. 把三组肌肉群和只锻炼到一组肌肉群的仰卧拉力器飞鸟作比较Three muscle groups versus cable fly, onemuscle group. 锻炼三组肌肉群会燃烧更多卡路里So three muscles groups burn more calories uses 消耗更多的肌糖原 继而more muscle fuel and in turn are going 激活后续燃脂效应to activate the after burn. 因此 要保证你做的锻炼是正确的So you’ve got to make sure you’re doing the right exercise too. 现在 请大家记住Now keep this in mind guys, 你不能闷头向前 直接锻炼you can’t go ahead and just jump onto the training with the after 立刻激活后续燃脂效应burn techniques right away. 你必须先让身体做好准备You have to get your body ready, 因为 参加我的训练计划需要做很多because people in my program we have a lot things that we 以前从没做过的锻炼haven’t do before. 事实上 我们要开始激活后续燃脂效应We actually start triggering the after burn effect. 所以 请记住 如果你不是So keep this in mind if you’re not a member 我们训练计划的一员 没关系in our program, no worries. 不过 我想让你做的是What I want to you to do though is to 第一 确保你迄今为止做的锻炼都是正确的A ) make sure you’re doing the right exercises, by 接下来的两周 你要一直确认这点far the next two weeks try this. 确保自己做的锻炼是对的And make sure you’re doing right exercises, 在锻炼时 保证自己锻炼到了keep them compound, multi-muscle groups when 组合肌肉群或多组肌肉群you’re doing the exercises. 保证你的休息时间Make sure your rest time keep it anywhere 把它控制在60秒到90秒之间from 60 seconds up to about 90 seconds, and 坚持锻炼健身also be consistent on your workouts. 接下来的两周里Workout anywhere from about four to about six days a week 保证自己每周四到六天的锻炼次数for the next two weeks to 来让身体做好准备get your body ready. Afterwards, 之后 你就可以使用其他you can start applying the other 让反复时间更短的技巧techniques which is keeping your rep slower, 使用更重的器械 让休息时间更短use your heavier weight, keeping your rest times even lower, 也要把目标定得and also keeping the sets 越来越高 同时设置范围a lot higher, and your set range to be anywhere 可以是六到八之间from about six even up to about eight, because 因为要记得 你有足够的能力去减轻肌肉的不适感remember you have enough volume to completely trained down the feel inside your muscles. 如果你想了解后续燃脂效应的更多信息So if you want more information on the after burn, 请访问sixpackshortcuts.comcheck out the website sixpackshortcuts.com. 下次再见I’ll see ya guys next time. 用后续燃脂效应燃烧脂肪吧burn fat with the AFTERBURN 更多后续燃脂效应信息访问www.sixpackshortcuts.comFor More Information On The After Burn Effect Visitwww.sixpackshortcuts.com
  • 2021-09-14不要这样做平板支撑!平板支撑是最受欢迎的自重运动之一Planks are one of the most popular bodyweight exercises. 为什么呢?Why? 因为这项运动可以随时随地进行Because they can be done at any level. 可以同时锻炼到许多肌肉They train a lot of muscles at the same time. 并且不需要任何设备And they require no equipment. 像其他运动一样As with any other exercise 动作标准才能达到最好的锻炼效果you should aim for proper form to get the most out of it. 这儿有一份快速掌握训练的窍门So here is a quick checklist. 下颌内收 肩胛骨前推Tuck your chin, push your shoulder blades forward, 骨盆后倾 双腿伸直tilt your pelvis backwards and extend your legs. 正如你所见 这就是稳定的平板支撑As you can see, we now got a solid plank. 但这还是不够好But we are still not satisfied. 因为有一个重要因素Because there’s one important factor that 使这项运动更加有效makes this exercise way more efficient. 那就是肩胛骨的动作和脊柱It’s about the shoulder blade movement and the spine. 在刚才的示例中In the last example, 我们已经展示了中立位的背部形态we’ve shown you a neutral back position. 很多人会告诉你And most people will tell you 这就是这项运动的最佳姿势that this one is the best position for this exercise. 但让我告诉你为什么他们是错的吧But let me tell you why they are wrong. 为了达到最好的锻炼效果To get the most out of this exercise 你应该尽量让上背部拱起you should aim for rounded position of your upper back. 这就是所谓的空心体体位This is known as the hollow body position 它比中立位的锻炼效果要好and offers many benefits over the neutral one. 空心体体位不仅适用于普通的平板支撑This position is not only about the forearm plank in general. 我们建议在其他体式中也同样适用We recommend to do it as well in other positions, 例如俯卧撑 伏地登山式like the push-up support hold, mountain climbers, 蛙式支撑 水平支撑 以及其他类似的锻炼frog stand, planche and other similar exercises. 我们关注这个体位的主要原因The main reason why we aim for this position 是更好的激活前锯肌is the better activation of the serratus anterior. 在肩部力量和保健方面The serratus plays an important role 锯肌起着相当重要的作用when it comes to shoulder strength and health. 不容小觑And should not be neglected. 训练前锯肌的好处数不胜数The benefits of training the serratus anterior are almost endless. 它是肩关节复合体中最重要的肌肉之一It’s one of the most important muscles of the shoulder complex. 它带动手臂进行各个方向的活动It helps moving the arms multi-dimensionally 并且是进行高强度卧推 俯卧撑训练and it’s essential for strong benchpress,Push-ups, 以及基本上每项人人熟知的上肢推举运动的基础and basically every overhead exercise known to men. 为了激活锯肌To activate your serratus 你需要把肩胛骨尽可能多地向前推you have to push your shoulder blades forward as much as possible. 这个向前的运动也会造成脊柱的弯曲This forward movement will also result in a flexion of your spine. 这也会使腹部的肌肉得到更好的激活And this will lead to a better activation of the abdominal muscles as well. 收缩腹肌The contraction of your abs 跟其他所有的肌肉一样brings the muscle origin and insertion closer together 会使肌肉的起止两端靠得更近just like in every other muscle. 所以如果你弯曲脊柱并且后倾骨盆So if you flex the spine and tilt your pelvis backwards, 就可以更好地收缩你的腹肌you will contract your abs in an optimal way. 把它想象成静态的卷腹Imagine it like a static crunch, 但相比只是躺在地上 这种训练好处多多but with a lot more benefits than just lying on the ground. 可能会有人说Maybe some people will say 保持脊柱中立位更好it’s better to keep your spine in a neutral position. 但是并不对But this is not true. 我们的脊柱生来就是活动的Our spine is designed to move. 并且只有在运动时 你才可以活动到脊柱And only with movement you are able to keep your spine mobile 并且最有效的收缩周围所有的肌肉and contract all muscles around it in an optimal way. 甚至自然站立状态下的脊柱Even our natural spine position while we are standing 也有自然的生理弯曲 并不是完全笔直has the natural curves and is not completely straight. 所以当谈到脊椎运动时So don’t be confused 你不必太困惑when it comes to spine movement in general. 如你所知As you might know, 依旧没有多少人喜欢仰卧起坐和卷腹运动we are still no fans of sit-ups and crunches 因为它有很多缺点because of many downsides 比如当你仰卧时 脊柱会反复弯曲like the repetitive flexion of the spine while lying on your back. 了解更多此话题详情If you want to know more about this topic, 请观看【三项比仰卧起坐更有效的运动】视频please check our three exercises better than sit ups video. 如果你想知道If you now want to know 如何能将平板支撑和其他动作how you can implement a plank and other exercises 结合起来作为良好的系统训练into a well structured program, 你可以加入我们不同级别的锻炼课程you can check our workout programs for different levels. 无论你是初学者还是优秀的运动员It doesn’t matter if you are a beginner or an advanced athlete. 浏览我们的网站来找到适合你的课程吧Just visit our website and get your program. 如有任何疑问 请在留言区评论If you have any other questions just leave a comment. 感谢观看 我是Alexthanks Alex.

译学馆所有视频和图片来自互联网版权归原创者所有。