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  • 2022-06-27《千与千寻》中最美好的时刻:场景间的空隙是什么使得宫崎骏的电影如此奇幻? 与任何伟大的魔术相同 宫崎骏的魔法秘密藏于平淡无奇之中 以《千与千寻》为例 在某个普通瞬间 就像这里 或是这里 表面上看 这些瞬间中无事发生 可能就是个过场 但《千与千寻》中六分钟一组系列镜头虽无事发生 却恰到好处展示出 为什么宫崎骏的世界充满魔力 如此迷人 这个场景在电影四十四分钟出现 千寻在服务于神明的神秘澡堂 得到工作后的一个早晨 澡堂主人正是把千寻父母变成猪的女巫 该场景是这么开始的 在桥边和我碰头 我会带你去你父母那儿 这里有个疑问 你猜猜下一个场景会是什么? 多数情况下 会是这样 镜头会直接切到他们约好见面的桥边 但相反 宫崎骏却这么做 特意将千寻从卧室到桥边的整个过程 都展现出来 她来回经过的场景地点 都是一样的 这就是为什么感觉宫崎骏的世界如此真实 因为尽管这是个奇妙的魔法世界 却有一种跨越时间 距离 范围的空间感 这就是为何要简单地插一个这样的场景 虽然简单却如神来之笔 因为虽然我们之前没看过这个场景 当千寻抵达那里时 同这个世界的其他地方对比 我们就能立刻知道那是什么地方 回到故事本身 这组六分钟镜头称作剧本里的一小节 该场景在剧本进度的约3/8处出现 它们能让观众放松 并提醒剧情走向 就像所有配角在接下来的剧情中会起到重要作用一样 而最重要的是 什么是利害攸关之时 白龙与千寻在农场的短暂互动 充分提示了什么是利害攸关之时 比如千寻父母的消逝 妈妈 爸爸 他们怎么啦? 他们已忘记了自己是人类 所以仔细点 你得靠自己去辨认他们 或是千寻对自己身份的认知 千寻 这是我的名字 对吗? 汤婆婆就是通过窃取名字来控制你的 这些提示让宫崎骏能轻松引导观众 走完整个旅途 让观众明白到底发生了什么以及剧情走向 带领我们看到真正使电影充满魔力的瞬间 宫崎骏的电影以烹饪场景而闻名 展现了角色们烹饪或安静就餐的场景 这绝不仅仅是一个吃饭的场景 而是角色之间相互联结的时刻 也是宫崎骏所说的“間” 日语里意为空隙 在一次访谈中 宫崎骏将其描述为一拍手的时长 解释为如果你只一味前进 不带停歇 那就只会感到忙乱 但如果暂停一下 电影里营造的紧张感会上升到更广的层面 事实上你在宫崎骏所有电影中 都能找到“間”的精髓 在那个瞬间仿佛时间停了下来 实际什么都没发生 但你感觉你已经沉浸在那个世界中了 有时只是看着一个人泪流满面地吃着饭团 某种意义上 所有六分钟镜头完美呈现了宫崎骏的間 实际上什么都没有发生 仅仅用六分钟展示了我们已看过的世界 提示了我们已知的那部分故事 看着没什么后果的事情发生 但正是这些瞬间使宫崎骏的电影如此奇妙 虽然影片结局十分精彩 但使其“魔术”如此特别的 是那之前所营造好了的期待
  • 2022-06-27为什么吉卜力如此有魔力?Welcome to the world of Japanese animation legends,欢迎来到日本动画的传奇世界 Studio Ghibli.吉卜力工作室 A world filled with extraordinary characters,这里有非凡的角色 uncanny transformations, and breathtaking fantasy landscapes神奇的变换以及叹为观止的唯美景色 where it seems anything can happen.在这里任何事情都有可能发生 《吉卜力工作室的魔力》迈克尔·立德 But what’s truly magical about Ghibli in their films但吉卜力电影真正神奇的是 is when they’re at their most every day.它们经久不衰 Two girls are standing at a bus stop公交站上正站着两个女孩 and a giant forest troll walks up beside them.一只来自森林的庞大怪物走到她们身边 My Neighbour Totoro might be director Hayao Miyazaki’s《龙猫》应该是宫崎骏导演 most spellbinding and iconic adventure.最精彩的 最具标志性的奇遇电影 But what makes this scene so transcendent但让这个画面如此出彩的并不是 isn’t Totoro himself,龙猫这个角色本身 it’s his enthusiastic response to the rain.而是它对雨的热情回应 Scenes like this crop up throughout Ghibli’s films.这样的场景经常出现在宫崎骏的电影中 Moments where fantastical stories home in on神奇的故事中有平淡的细节 mundane details to enthralling effect.让每一帧都产生了抓人心弦的效果 Abracadabra!咒语 In the middle of an apocalyptic tsunami,在一场毁灭性的海啸中 a supernatural fish girl discovers a new favorite food.金鱼姬爱上了一种新美食 -It’s ham!是火腿! And the combined hand-drawn skill of Ghibli’s animators吉卜力动画师通过手绘技巧 turn honey tea into a thing of wonder.把蜂蜜茶变成了一个神奇的存在 This is the best!这样最好喝了! In the world of Ghibli, food is magical在吉卜力的世界里 食物是有魔力的 and often lives alongside magic.而且常常出现在魔法世界 Just keep the food coming.给我上吃的 I wanna eat everything!我要吃光所有东西! In Kiki’s Delivery Service,在电影《魔女宅急便》中 we’re just as beguiled by the young witch’s otherworldly powers我们着迷于小女巫的异界魔法 as we are by the alchemy of baking.也着迷于烘焙的魔力 And if your moving castle is powered如果你驯服了一只火焰精灵 by a domesticated fire spirit as well,让它来驱动你的移动城堡 why not enlist him to cook up the ultimate fried breakfast?为什么不让它给你做一顿美味的早餐呢? When we watch animation,我们看动画片时 we expect to see things that are out of the ordinary.会希望看到一些超越现实的东西 But Ghibli’s unique gift is to但吉卜力的独特之处在于 infuse the ordinary with magical qualities.它将平凡的事物赋予了魔法 Even that most boring of daily chores, cleaning,即使是最无聊的日常琐事 打扫卫生 is given the Ghibli treatment吉卜力都进行了处理 from old Sophie taking it upon herself从老苏菲自己动手 to spruce up Howl’s Moving Castle,打扫干净哈尔的移动城堡 to Chihiro’s enchanted bath house到《千与千寻》中千寻打扫的 in Sprited Away.那个被施了魔法的澡堂 There is an all inspring attention to detail它们对细节的关注令人惊叹 and a sense of wonder in those details而这些细节也充满了幻想 that makes these scenes so transporting.使得画面无比动人 Mysterious train tracks lead off into the horizon.神秘的铁轨延伸至地平线 Majestic flying machines fill the sky.壮观的飞行器布满天空 The beguiling fantasy vistas in a Ghibli film吉卜力电影中令人着迷的奇幻画面 are never that far from our own.离我们从来都不远 But what about Ghibli’s real-world films?那吉卜力的现实向电影又如何呢? Often the opposite is true.事实往往正好相反 In the historical melodrama, The Wind Rises,在历史向电影《起风了》中 scenes are given a spark of stylized fantasy,画面被赋予了超现实的幻想 from the terrifying Great Kanto earthquake从让大地如床单一样被掀翻的 which ripples across the landscape like a billowing bedsheets,可怕的关东大地震 to the chosen profession of our lead character Jiro.到主角堀越二郎的职业选择 Only in Ghibli films with the work of an airplane engineer只有在吉卜力电影中 飞机工程师的工作 be captured with such energy and magic.才会展现出这样的力量和魔力 To Hayao Miyazaki, in both fantasy and reality,对宫崎骏来说 无论是幻想还是现实 airplanes are beautiful dreams.飞机都是有关于美好的梦想 In Studio Ghibli’s films,在吉卜力的电影里 reality doesn’t always require realism.现实并非完全是现实主义 We see this in the painterly hyper-real countryside我们在电影《回忆中的玛妮》里的 of When Marnie Was There and Only Yesterday,超现实的乡村中可以看到这一点 where the character’s emotions seem to be电影中 人物的情绪似乎 imbuing that very surroundings with a palpable irresistible charge.给周围的环境注入了一种无法抗拒的力量 Or in Whisper Of The Heart,另外 在《侧耳倾听》中 a teen romance in which the landscape of suburban Tokyo这对小情侣置身的东京郊外景色 is rendered with exquisite detail.也经过了精致的细节处理 – Come here. It’s getting cold.– 过来 要变冷了 – Shizuku, I love you.– 圣司 我爱你 To our young lovers,对年轻情侣来说 even a sleepy commuter town即便是沉睡的通勤小镇 brims with the promise and adventure,也都充满了誓言与冒险 And given the right place and right time of a day,只要身处正确的时间 正确的地方 you can find magic wherever you are.无论你在何处 都能找到魔法 For over 35 years,超过三十五年以来 Studio Ghibli’s films have offered吉卜力工作室向我们展示了 a spectacular vision without parallel,一个独一无二的奇幻世界 but their greatest most captivating achievement但是他们最显著的成就是 is that they makes us look at the world around us with new eyes.让我们学会用新的眼光看待周围的世界 Welcome to the world of Studio Ghibli,欢迎来到吉卜力的奇幻世界 a world where magic is only ever just around the corner.在这里 魔法永远不会消失
  • 2022-06-27皮克斯动画是如何制作出完美的浪漫场景的Most animated films have vivid color palettes and bright lighting,大多数动画电影的画面都有着鲜艳的配色和明亮的灯光 packing their frames with intense hues and gaudy characters.用浓郁的色调和夸张的设定来包装画面 And that’s why I love “Wall-E.”这是我喜欢《机器人总动员》的原因 Specifically, there’s a six-minute sequence具体来说 是这段长达六分钟的 that takes place in the dark interior of Wall-E’s home发生在瓦力家昏暗的室内 that breaks the mold of typical animation.打破了传统动画模式的片段 And it’s unlike any Pixar scene that came before it.不像皮克斯电影以往的任何场景 Not only is it Pixar’s first ever romantic scene,它不仅是皮克斯的第一个浪漫场景 but it also has spectacular and unique cinematography,还运用了精妙且独特的拍摄技术 which elevates the intimacy of the sequence.提高了片段的温馨感 To understand why this “Wall-E” scene is so special,要明白为什么《机器人总动员》的场景如此特殊 let’s take a look at the lighting of a previous Pixar film,我们先看看皮克斯此前的一部电影中的照明 “The Incredibles”, which was released four years before “Wall-E.”早《机器人总动员》四年上映的《超人特工队》 Like most animated movies, “The Incredibles”《超人特工队》和大多数动画电影类似 often uses extra lighting that emanates from impossible sources.它常在场景中运用来自虚拟光源的附加照明 For example, there’s only one light source in this scene- an overhead light.比如 这个场景里 光源仅有一个——头顶灯 But if you take a look at the children’s faces,但如果你观察孩子们的脸 they are somehow fully illuminated from the front.能发现 它们都整个地从正面被照亮了 This extra lighting doesn’t make any sense in terms of logic or physics,这种附加照明在逻辑和物理上不可能存在 but it allows for the audience to see the expressions on the children’s faces.但它让观众得以看清孩子们脸上的表情 This impossible lighting isn’t really a problem,这类虚拟照明无伤大雅 because the audience doesn’t notice unless they’re looking for it.因为除非刻意寻找 它很难被观众注意 – He moves! Right there!– 他动了!那里! Adding extra lights is extremely prevalent in 3D animation3D动画中 附加光源十分普遍 because of how easy it is to create any number of virtual lights with a click of a button.因为创建任意数量的虚拟光源是多么简单 只需要点击按钮 However, in this particular scene in “Wall-E,”然而 在《机器人总动员》中的这个特定场景里 there’s essentially none of this extra lighting.基本上没有任何这样的附加照明 One reason for this, according to “Wall-E” director Andrew Stanton,原因之一 照导演Andrew Stanton的说法是 was that he wanted the film to appear as realistic as possible.他希望电影尽可能贴近现实 After all, the story takes place in the real world.毕竟 故事发生在现实世界 There aren’t any talking animals or toys,并没有什么会说话的动物或玩具 and it’s the only Pixar film to feature live-action footage with actors.这也是唯一一部有真人演员特写长镜头的皮克斯电影 In fact, Stanton’s desire for realism was so great事实上 Stanton对贴合现实非常执着 that he hired legendary cinematographer Roger Deakins as a visual consultant.甚至聘请了知名电影摄影师Roger Deakins当视觉顾问 One of Deakins’ suggestionsDeakins的建议之一 was to have the animation team strip out many of the fake lights是让动画团队去掉相当一部分的虚拟光源 and instead utilize practical lighting.改用实际照明 It’s something that he often uses in his live-action movies.他在真人电影里就经常这样做 Take this scene from “No Country for Old Men.”这是从《老无所依》中截取的场景 This scene is elegantly lit using practical lighting,这个场景被实际照明优美地点亮 the technique of lighting the set, using only the light sources that are present in the scene,布景照明技术 仅使用场景中出现的光源 without adding in any extra lighting from off camera.不加入任何镜头之外的附加照明 Deakins cites practical lighting as a great way to make a scene feel more “naturalistic.”Deakins称 采用实际照明是使场景“自然化”的好方法 You can see this concept applied to the interior of Wall-E’s home,你能发现 瓦力家的室内就应用了这个理念 only illuminated by several lines of fairy lights.仅由几条彩色灯线点亮 This particular sequence was lit with practical lighting, because it adds realism,为了增加真实感 这个特殊片段采用实际照明 and the lower lighting is much more intimate, matching the mood of the scene.而昏暗的光线使场景更加温馨 十分契合情景氛围 Because there’s very little dialogue in this sequence -or the film, for that matter –在这个片段 或者说 在整个电影里 对话都很少 most of the information has to be conveyed visually.因此 大多数信息需要靠视觉来传达 Additionally, by removing a lot of the extra lighting,此外 通过去掉相当一部分附加照明 the animation team could use shadows to its advantage,动画团队能够充分利用阴影 and there are several shots in this scene that wouldn’t have been possible if the scene was brighter.而且 在该场景的几个镜头里 这个场景本不该更亮 For example, this beautiful shot of the flame reflected in Wall-E’s eyes比如 有一个美丽的镜头 完美地传达了瓦力的情感 when he is looking at Eve that perfectly conveys his feelings for her.瓦力看向伊娃 而火焰的光映在他的眼底 Or at the very end of the scene when Eve shuts down.以及最后伊娃关机时的场景 The bold decision to remove all of the lighting, except for Eve’s pulsing green glow,除了伊娃的绿色呼吸灯 去掉其他所有的照明 这个大胆的决定 not only led to a great-looking shot, but it also helped to tell the story——不但塑造了赏心悦目的画面 还做到了辅助叙事—— Wall-E’s life suddenly becomes extremely dark and empty without her.没有了伊娃 瓦力的生活也突然变得灰暗和空虚 While they removed most of the light sources in this scene,去掉了场景里的大部分光源后 the lights that the animators did decide to keep are perfect.动画制作者保留下来的灯光 简直完美 The fairy lights emanate a soft glow, making the scene feel warm and cozy.彩色小灯散发着柔光 使画面显得温暖惬意 Additionally, these lights look amazing out of focus,此外 这些失焦的光晕看起来也十分动人 the beautiful bokeh dotting the frame with color.美丽的散景用色彩点缀着画面 Bokeh is the quality of out-of-focus points of light.散景是失焦光点产生的特性 Soft bokeh creates a passionate feeling,柔和的散景能给人带来强烈的感观体验 and it often appears in romantic scenes.常常出现在浪漫情景中 While part of the beauty of the bokeh in “Wall-E” derives from the lights themselves,灯光本身是《机器人总动员》散景之美的来源之一 their stunning appearance wouldn’t be possible without this specific type of camera lens但这令人惊叹的画面还得归功于特殊的摄像机镜头 that the animators decided to use: an anamorphic lens.——动画制作者选择使用的一种变形镜头 Traditional anamorphic lenses differ from standard spherical lenses传统的变形镜头不同于标准的球形镜头 in that they record increased overall image detail.它可以记录更多的整体图像细节 But with a slight catch, the recorded image is stretched但在快门的作用下 拍摄的图像会被拉长 and has to be readjusted in postproduction.因此还需通过后期重新调整 This stretching and unstretching results in several abnormalities to the recorded image,拉伸与未拉伸部分的存在 使拍摄画面发生变形 such as the oval-shaped bokeh in this scene.比如 这个场景中的椭圆形散景 But oval bokeh is just a small part of the major visual differences created by anamorphic lenses.但椭圆形散景只是变形镜头带来的视觉差异的一小部分 Take a look at these scenes from “Toy Story 4”,来看《玩具总动员4》的这些场景 which utilize both anamorphic and regular lenses.它们既用到了变形镜头 也用到了普通镜头 You can see how the anamorphic lens warps the background你能看到一颗变形镜头是怎样曲化背景 and increases the separation between the foreground and the backdrop.提高前景与背景之间的分离度的 It’s for this exact reason that director Andrew Stanton照导演Andrew Stanton所说 就是这个确切理由 said that he chose to use an anamorphic lens.让他选择用变形镜头来拍摄 The separation that anamorphic lenses provide变形镜头带来的前后景分离 helps to emphasize how alone Wall-E is.辅助表现了瓦力是多么孤独 for all we know, Wall-E could be the only sentient being left on Earth.我们都知道 因为瓦力是地球上仅剩的有情绪的生命 That being said, Stanton also noted据说 Stanton也指出 that anamorphic lenses can be extremely intimate at the same time,变形镜头同时可以使画面十分温馨 and it’s for this reason why anamorphic lenses really shine in this scene,正因如此 变形镜头在该场景的制作中大放光彩 the one that’s the most private scene in the film这个场景是电影中最私密的场景 and the most romantic scene that Pixar has ever made.也是皮克斯制作过的最浪漫的场景 This extremely personal scene uses a number of close-ups,这个极度人性化的场景 应用了大量特写 which the anamorphic lenses turn into beautiful portraits,在变形镜头的作用下 变得美如肖像画 isolating the subtle expressions of Wall-E and Eve.将瓦力和伊娃的微妙表情表现得层次分明 When Wall-E is looking at Eve, everything else in the frame is blurry except for her.瓦力看向伊娃时 除她之外 眼前的一切都是模糊的 He’s completely enamored, and she’s all he can think about.他被深深地迷住了 满脑子里都只有她 As with most Pixar films, the amount of detail较大部分的皮克斯电影而言 《机器人总动员》中 that the animation team put into the film is what makes “Wall-E” so special.动画团队加入的大量细节 使得它与众不同 In fact, not only did the animators make changes to their lighting and camera lenses,事实上 动画制作者不止改变了照明和摄像镜头 they took it even a step further and changed how their virtual cameras moved.他们更进一步 改变了虚拟摄像机的移动轨迹 They maneuvered as if they were real cameras,好似在操控真正的摄像机 even factoring in the weight of the camera rig甚至还考虑了摄像装置的重量 in regards to how fast the camera was allowed to travel.从而得出摄像机应有的移动速度 Notice how the camera subtly drifts side to side in this one long take.看 这个长镜头里 摄像机就这样巧妙地左右漂移 Or in this clip, where the nonexistent camera operator还有这个片段里 虚拟摄像师 doesn’t quite nail the zoom, resulting in a lurching movement.并未完全固定焦距 造成了画面的晃动 These subtle camera movements truly make it feel like there’s a real-life camera operator.摄像机这些微妙的运动 让人感觉像是真的有摄像师 It’s more personal, and it adds to the reality and intimacy of these scenes.它更人性化 并增强了画面的真实感和温馨感 “Wall-E” does an incredible job of creating the same feeling of intimacy《机器人总动员》惊人地创造出了 that great live-action films produce.能与优秀的真人电影比肩的温馨感 Take a look at the diner scene from “Moonlight.”这是《月光男孩》里的晚餐场景 This tender sequence has all of the same qualities as the scene from “Wall-E.”这个柔情场面和《机器人总动员》有着相同的特质 It was shot on an anamorphic lens.用变形镜头进行拍摄 It has practical lighting and intimate camerawork.应用了实际照明和具有温馨感的摄像技巧 It even uses diegetic music in a similar manner.甚至连画内音的运用手法也相当类似 ♪ I’m so glad ♪#我无比开心# ♪ Ooh ♪#噢哦# ♪ When time runs out ♪#时间流逝殆尽# These choices in lighting and camera照明和摄像方面的这些选择 helps create the romantic undertones in both of these scenes.协助营造了这两个场景的浪漫基调 But while “Moonlight” was able to use tender dialogue当《月光男孩》运用温柔的对话 to emphasize the passionate nature of the sequence.突出了情感丰沛的情景内核 Kevin:你在这里 这才重要 “Wall-E” had to rely almost entirely on its cinematography《机器人总动员》几乎全得靠它的摄像技术 to create the perfect mood for the scene.来为场景营造完美的气氛 Between the shadowy practical lighting and the distortion of the anamorphic lenses,不论是朦胧的实际照明 还是变形镜头的失真 it’s these perfect imperfections that give “Wall-E” charm正是这些恰到好处的偏差 使《机器人总动员》更加迷人 and make it feel more realistic.也使它更加真实 It’s a film that is beautiful, unconventional, and endearing.这是一部精彩的 不寻常又迷人的电影 Just like its protagonist, Wall-E.就像它的主角瓦力
  • 2022-06-27杀死无聊When waiting in line at the DMV在车管局排队等候时 or listening to Muzak while on hold…或边等边听着无聊的背景音乐时 one may think,有人可能会想 please someone kill me, if only to make it stop.杀了我吧 让这一切快点结束 This kind of brutally senseless monotony may cause some people to question:这种残酷而无意义的枯燥等待可能会让人心生疑问: Is boredom worse than death?难道无聊比死亡还糟糕吗? For Danish philosopher Søren Kierkegaard丹麦哲学家克尔凯郭尔认为 there are few things worse than boredom- death included.几乎没什么比无聊更糟糕——死亡也比不上 Writing under one of his many pseudonyms, Kierkegaard went so far as to say that,克尔凯郭尔用众多笔名之一写道: “The root of evil is boredom, and that is what must be kept at bay.”“邪恶的根源是无聊 必须加以遏制” You see, boredom isn’t just being all dressed up with nowhere to go,你看 无聊不仅是盛装打扮后无处可去 it isn’t just down time.也不仅是等待的间隙 It is a symptom of a much larger problem无聊是一个大得多的问题 —boredom is a genuine malady of the soul.它是一种真正的灵魂疾病 For Kierkegaard there are a few ways that people tend to live.克尔凯郭尔认为人们的生活方式有以下几种 They either live the life of the Aesthete, the ethicist,唯美主义生活 伦理主义生活 or the religious person.和宗教人士的生活 Each type of person deals with boredom differently. 每种人处理无聊的方式都不一样 The aesthete is primarily concerned with唯美主义者主要关注的是 their personal experience of pleasure and pain, 个人对快乐和痛苦的体验 they prefer shiny new toys, rollercoasters, and frat parties他们喜欢闪亮的新玩具 过山车和联谊派对 they are the sort of thrill seekers他们寻求刺激 who are constantly looking for new ways to make life interesting.不断寻找新方法让生活变得有趣 Their solution to boredom is akin to他们解决无聊的方法类似于 planting new crops each season每个季节种植新的作物 to keep the soil of life rich,来保持生活这片土壤的丰富 they chase new experiences. 他们追寻新的体验 For Kierkegaard克尔凯郭尔认为 the Aesthete doesn’t understand that the search for new pleasures is futile.唯美主义者不明白寻找新的快乐是徒劳的 By concerning themselves with sensual experiences and finding humor in life唯美主义者通过感官体验在生活中寻找快乐 they refuse to focus on the real problem—themselves.他们忽视了问题的根源——自己 The aesthetic life is a selfish life唯美主义生活是一种自私的生活 they aren’t concerned with others.因为他们不关心别人 Boredom is the symptom of this spiritual deficiency无聊是精神生活匮乏的表现 and to Kierkegaard, their very soul is at stake.克尔凯郭尔认为他们的灵魂正处于危险中 The Ethicist seems to deal with boredom in a better fashion,伦理主义者处理无聊的方式似乎更好 they construct philosophical answers to the problems they see in life,他们创造了整个伦理学体系 they create entire systems of ethical relations.为生活中的问题构建哲学答案 Commendable, but for Kierkegaard this isn’t enough.这点值得称赞 但对克尔凯郭尔来说还不够 The ethicist’s work is still inadequate因为缺少了精神元素 because it is missing the spiritual element.所以他们做的仍然不够好 Basically, the ethicist and the aesthete both desperately need Jesus.伦理主义者和唯美主义者基本都非常需要耶稣 Kierkegaard claims that the cure for boredom isn’t constant activity,克尔凯郭尔称 解决无聊的方法不是不断活动 it isn’t in losing yourself in abstract philosophical problems,也不是在抽象的哲学问题中迷失自我 the cure is in your relationship to a higher power.而是与一个更强的力量产生联系 The reason most people are bored is because they have no purpose.大多数人感到无聊是因为他们没有目的 Christianity creates significance in every moment,基督教义引导人们每时每刻都创造意义 the concept of Agape, or love,通过“无私之爱”的概念 fills the emptiness of every moment with the realization来填补每一刻的空虚 that people’s work shouldn’t be directed towards selfish ends or sensual experience,认为人的行为不应该为了个人目的或感官体验 but should be directed towards eternal salvation.而应该是为了永恒的救赎 Faith restores meaning to the vacuous moments of dread and pointlessness 人们在无聊时会感到恐惧和空虚 that people experience in boredom.而信仰能赋予其意义 The idea isn’t to find the most extreme experiences possible to combat boredom,它不是寻求尽可能极端的体验来对抗无聊 it is to live a life in witness of the divine,而是在神的见证下生活 to care for others deeply,发自内心地关心别人 and to cultivate a passionate concern for others.培养对他人的热情和关爱 Truly Kierkegaard takes the wristband approach,克尔凯郭尔提出了实操的方法 so when bored, dear viewer just ask yourself:即当无聊的时候 你只需要问问自己: what would Jesus do?耶稣此时会怎么做?
  • 2022-06-27专业摄影师讲述伟大演员与其他人的区别Andy Rydzewski, Cinematographer: I often find myself surprised when I’m on setAndy Rydzewski 电影摄影师: 当我在片场时 我经常感到惊讶 and it’s time to do a scene and this person’s been around and then all of a sudden当准备拍摄时 原本一直正常的演员 突然地 the camera’s rolling and this like they morph into something else.随着摄像机的运转 他们就仿佛变成了别人 Film Courage: How do an actor is the “real deal?”Film Courage访谈栏目: 什么样的演员是“货真价实”的呢? Andy: I suppose like anythingAndy:我觉得的就像其他事物一样 there are many different ways for actors to be,演员所谓的好坏可以通过 quote unquote good or bad很多不同的方式定义 and I think you can… I’ve started to think about them a little bit like athletes我觉得可以这样说 我其实觉得他们有点像运动员 and some work harder than others some have some natural talent有的比别人努力 有的有天赋 but there are also specialty kind of approaches like但也有很特别的情况 比如 let’s say like a让我们打个比方 quirky actor like a specialty three-point shooter这种特殊的演员就像专业的3分投手 it doesn’t mean that this person is good at all the things不是说这个人在各个方面都很擅长 but cast correctly, casting I guess is really part of it但如果演到了适合的角色 我觉得角色真的有影响 if they’re in the right spot如果他们在适合的场景里 you put them in a position to succeed你把他们放在他们能做好的位置上 so one person can really shine他们真的可以变得光芒四射 if they’re in the right role如果他们在合适的角色里 and it’s a well-written role of course当然这个角色要写的很出彩 whereas that same person you could see然后如你所见 同样一个人 on a different set on a different day in a different role and you’re like在不同的时间以不一样的角色身份里融入了不同的故事 I don’t know about that like it’s so你会觉得说 我没想到会这样 there are a number of factors形成这种情形的原因有很多 that said every once in a while and I would not know how to to quantify it每个人在某个时刻 虽然我不知道怎样去量化这个时刻 but every once in a while I find myself behind the camera但是偶尔 我在摄像机后面看着 and I’m watching something I’m like oh this person’s going to be around forever就会觉得这人仿佛一直就是这个角色的样子 like you there’s just something就像是有些人 I mean I guess back in the day you would think of that like当你有一天回头看的时候会觉得 oh they’ve got it嗯 他们抓到了角色的精髓 I hesitate to put it that way but that said我有点犹豫是不是该这样解释 但有这种说法 I have seen that I’ve seen actors were like我之前见过 见过一些演员比如 oh like that’s me I had I had the good fortune of working with我之前很荣幸 跟马特·达蒙一起 Matt Damon on on a tiny little like a youtube thing拍过一个很小的类似于Youtube视频的短片 I watched George Clooney work and我看着乔治·克鲁尼演戏 they are so prepared and so comfortable他们准备得非常充分也非常周到 there’s like a confidence that they carry with them就像他们很有信心能驾驭这件事 they treated everybody around them phenomenally well他们对周围的每一个人都特别的好 they were very loose but then when it came to time to work他们非常放松 但当开始工作时 they could snap right in you could tell they had done the work他们能马上进入状态 你就知道他们一定能把工作做好 so all all of this stuff were而他们所有的演职人员 as other actors come they don’t know their lines跟演员们演对手戏时 他们并不用知道对方的台词是什么 and so I think part of it is just preparation truly我觉得能做到这样的其中一个原因就是认真做好了准备 and on set that comes across as like然后在演戏时 他们就表现得让你觉得 wow they’re really talented哇他们真的太有天赋了 but really it’s just that they put in the work但这真的都是因为他们之前做了很多的准备 so I think that’s part of it but所以我认为这是演员演得好的原因之一 you know, I…你知道吧 I often find myself surprised when I’m on set在片场时 我经常感到惊讶 and it’s time to do a scene要准备拍摄了 and this person’s been around and then all of a sudden这个演员本来一直是那样的 然后突然 the camera’s rolling and this like they morph into something else so随着摄像机开始拍摄 他们就变成了另一个人 I don’t know where some of these things come from我不清楚有些是怎么做到的 I know some of it is work it’s prep我知道有些是由于之前做了准备 but some of it that maybe there is just a natural thing I don’t know但有些可能仅仅是来自一种我不知道的天生的感知 I don’t know I continue to wonder the same thing我不确定 我一直在琢磨这件事 what other qualities are you looking for in an actor你觉得一个好演员还需要具备其他什么样的品质呢? it’s interesting so for me这个问题对我来说其实挺有趣的 because I have no power over choosing an actor因为我没有权利去选择演员 in my position as a cinematographer the actors are我只是一名电影摄像师 chosen so whoever’s there like I’m gonna do whatever I can do with them演员们一旦定下 不论是谁 我都要尽心尽力地去跟他们合作 there are little treats that some actors bring有些演员身上几乎没有什么特质 there are some actors who just physically their eyes有些演员就非常擅于运用他们的眼睛 will catch a light really well they have like去捕捉光线 他们有着 big or big brown eyes let’s say and they just大眼睛或者说是大大的棕色眼睛 他们 almost no matter where they are几乎可以做到无论在哪儿 they’ll always catch a little bit of light总能用眼睛捕捉到光线 and then some actors their eyes are a little like deeper而有的演员的眼睛比较深邃 I think I have kind of smallish eyes and it can get tricky我觉得像我的眼睛比较小 就会比较麻烦 because like an eye light can go a long way因为光线需要经过相对长的距离才能进入眼睛 when you’re lighting somebody in terms of creating an empathy当你给这样小眼睛的演员打光 想要突显出他眼中的深情 there’s something really magical about an highlight and打光的方式特别需要技巧 some actors it’s hard to get the eye light对于某些演员 要拍出他们眼睛里的光很难 you’re like trying to find the spot it won’t take it你已经很努力地去寻找他们眼中的光点了 但没找到 that’s a purely physical thing that they have no control over so这纯粹是生理使然 所以他们也没办法控制 there are like treats like that sometimes I’m like all this有时演员的好不好拍就是看像这样的特点 and skin tones different actors they have还有 不同演员的肤色也有影响 you’re just like oh this like takes the the warmth really well比方说你发现这个演员非常适合暖色光 so there are little things like that所以就体现在很多诸如此类的小细节上 but eh但是嘛 I mean I guess as with most people on a set there really is我觉得对大部分在状态的演员来说 真的 to somebody being kind and professional being prepared就是去做一个和善 专业 又做了充分准备的演员 that’s a actually preparation is maybe one of the biggest things because实际上做好准备应该是最重要的一件事 因为 we I’ve a number of times in my life we我人生中遇到过很多次这种情况 I have with the director we plan this shot where当我和导演我们打算这样拍 oh they’re going to take them out the door随着他们从那扇门里走出来 we’re going to dolly all the way down我们使用滑轮一路跟拍着出来 and then they sit here and then they’re going然后他们坐在那儿 然后他们继续 to interact with this person and get in their car and go跟某个人互动 接着就上车离开 and then the actor can’t get through their lines然而演员却无法完成他们的台词 and you have to re-approach the entire scene and do it because然后你不得不重新布一遍景再重拍 就因为 somebody doesn’t know their lines有的演员记不住他们的台词 and sometimes that’s hard because they have a ton of lines and有时记台词确实很不容易 因为他们的台词太多了 that’s brutal I wouldn’t be able to do that这太艰难了 我肯定也背不了那么多台词 but sometimes it’s a lack of preparation so I guess但有些时候这就是由于事前准备的不好 所以我想 yeah I suppose for all the all the random things I just named是的我认为就为了所有我刚提到的随机状况 I want a prepared actor somebody is taking it seriously because like我喜欢准备充分的演员 对待工作态度认真的演员 因为 it it affects my ability to do a good job if somebody comes in unprepared如果演员没有准备好 我也会受到影响而没法做好工作 so I think something as basic as that is所以我觉得即便这是基本素养 about all you can ask from somebody但也是我能对演员提的唯一要求 is don’t be a dick and be prepared that’s that goes a long way就是别做傻瓜 做好准备 但很多人还远没有做到 then you’re doing numerous retakes people are reading them their lines于是你重拍了无数次 人们在旁边提示他们台词 you have to take it all in pieces你不得不把所有内容都重做一次 and if they can only get a few lines at a time如果他们一次只能记住几句台词 it means you have to cut to something else这意味着你不得不把镜头切换到别的东西上去 because in the edit you need when they’re when they’re resetting因为在编辑的时候 他们重来的那些镜头 you have to cut so it’s forcing your hand in an edit你必须剪掉 所以你被迫要增加一些编辑的工作量 and you have to rethink the way you’re building a scene which can mean你不得不重新考虑这个场景的构建方式 也就是说 this is not the way we intended这不是我们原本设想的方式 or this isn’t this isn’t going to feel the way we want this to feel或者是说这不能带来我们希望的效果 but you have to because and and look但因为演员的原因你不得不这么做 I say that as though it’s really easy that you’re尽管如果有一两个主要演员他们即使处于 doing a shoot especially if there’s one or two lead characters and they have to memorize lines剧本一直在重写的情况中 能连续15周每一天 for 15 weeks every day and scripts are being rewritten都记住台词 拍摄就会变得特别轻松 it is a big ask that is a big load that these actors are carrying但这个对演员的要求太高了 任务太重了 like I really I empathize with them it’s really hard acting is我真的特别同情他们 演戏真的不容易 I know we all tend to think of it as like oh celebrity and you’re famous and我知道我们都会觉得明星嘛 你名气这么大 就该这样 it is brutal it is hard work但这太难了 这是一份很艰苦的工作 especially if you’re on a tv show scripts are changing you have特别是那些电视剧演员 剧本一直在变 你有 tons of dialogue and then on top of that数不清的对白 然后除此之外 you have all these people whispering in your ear你身边还有很多人对着你的耳朵嘀嘀咕咕要你做这做那 I have to gauge when we do it let’s say we’re shooting a scene当我们拍摄时 我必须要检查我的画面 and an actor on top of all their lines演员除了要记他们的台词 maybe a director gives them direct oh no this part导演有时也要给他们指导 哦不 在这个部分 don’t forget you need to be sad in this little thing but then come back up别忘了为这个小情节表现出悲伤 然后就恢复正常 but then for me I maybe need an actor to land in a certain spot and但对我来说 我可能需要演员走到某个特别的位置 maybe they haven’t如果他们没有这么做 and I will have to gauge going back to reading the room我一定会先重新审视一下周围的环境 if they seem overwhelmed是不是周围的事物显得太压抑了 I won’t give them that note on the first take我不会一来就告诉他们该怎样做 I will like let them get a little more comfortable我会先想办法让他们感到舒服一点 and then if I can do anything on my side to adjust只要我这里有什么能做的事可以帮他们放松 maybe we tweak a light maybe I move my camera可能需要我调节一下灯光 或者移开镜头 then i’ll do that otherwise I’m waiting until they’re comfortable我就会去做 如果没有我就会等到他们感觉舒服为止 and then as gently as I can just like然后尽可能像这样轻柔地说 hey don’t forget like after you get up from the dinner table嗨 别忘了当你从晚餐桌旁站起来时 I need you to land in this area我需要你走到这个区域 and I have to be very careful because I am我必须特别谨慎 因为我这个部分 lower priority you want the performance to to work没有特别重要 表演才是第一优先级 if the performance doesn’t work it doesn’t matter how pretty my light is如果表演不行 我的灯光再漂亮也无济于事 you want the performance to lead so for me你还是想让表演优先的 所以对我来说 I have to make sure an actor is comfortable and that they feel comfortable with me我必须先确保演员感到放松 也要对我的存在感到放松 and then gauging when they’re too overwhelmed然后评估他们是否太压抑 or it’s okay now to give them a no是否到了恰当的时机去纠正他们 or sometimes some directors prefer me to give notes有些时候有些导演很喜欢我去提些意见 sometimes I go to the director and I say hey you need to remind them有时我会去找导演说 你要提醒下演员 that they have to get to this area and things like that他们必须走到这个区域 诸如此类 so there are lots of little things that actors are constantly being bombarded with it’s it’s所以有很多琐屑的东西不停地要烦扰演员 so I think for for a cinematographer or a camera operator我想作为一个电影摄影师或者摄像机操作者 it’s really important to have empathy同理心是很重要的 and realize that these actors even if you don’t like them也要意识到这些演员 即使你不喜欢他们 they are carrying a lot and you need他们肩负了很多 而你需要 to protect them and their space在工作中去维护他们和他们的空间 their head space and the physical space that you’re working in yeah他们的情绪空间和实际空间 that’s why I always and I’ve said this numerous times这就是我为什么总是说 就是我之前说了好多次的 when people say oh well so-and-so doesn’t want to hang out当人们议论说场景拍摄的间隙某某不想出来露面 in between takes and they just go back into their dressing room而是直接回到了他们的化妆间 I think that they would need that time我觉得他们是真的需要那段时间 oh man I would not I would definitely not hang out in between takes like there’s no way真的 在拍摄的间隙我绝不想出去乱晃 绝不 there’s just so much and people especially if an actor has any kind of celebrity他们承担得挺多的 但特别是当一个演员小有名气 people get a little googly eyed and a little and they want to interact他会被人们目不转睛地看着 人们想去跟他们互动 they want to be able to go home to their spouse and just be like人们总希望回家后能对自己的另一半炫耀说 比如 I was talking with George Clooney about chicken today我今天跟乔治·克鲁尼聊天了 我们聊了鸡肉 but they are there’s so much going on for them so I do my best这些演员实在承受了很多东西 所以我会尽我所能的 to like just stay out of their way给他们留出空间 because there’s there’s really a lot of people are really pulling at actors attentions因为真的有很多人会去获取演员的注意 same with directors too导演也会遇到一样的状况 but it doesn‘t they don’t have usually that celebrity attached但导演还好 因为导演通常没有演员那么大的名气 and people get…另外还有个原因… people get weird around celebrity unfortunately.不巧的是人们被太多名人包围也会觉得不自在 Question For The Viewers:留给观众的问题: 谁是你曾经合作过的演员中最好的呢? 大声说出他们的名字吧 免责声明
  • 2022-06-27《寄生虫》象征的力量Hi. I’m Michael, this is “Lessons from the Screenplay.”嗨 我是麦克 欢迎来到《剧本分析》 “Parasite” is a tense social satire about a poor family,《寄生虫》是一部紧张的社会讽刺作品 the Kims, who come their way into becoming讲述了穷苦的金家人想方设法成为 the servants of a rich family, the Parks.富贵人家朴家的仆人的故事 In February 2020, it made history在2020年2月 它创造了历史 by becoming the first non-English language film成为获得奥斯卡最佳影片奖的 to ever win Best Picture at the Academy Awards.首部非英语电影 Which raises the question–Why was this South Korean film让人不禁产生疑问 为何这部韩国电影 able to resonate across the world?能够在全世界引起共鸣? There are many answers to this question.这个问题有很多答案 Co-writer and director Bong Joon-Ho导演和编剧之一的奉俊昊 executes masterful filmmaking from start to finish,从始至终的对电影制作的熟练执行 the performances are compelling,引人入胜的表演 and the plot tells the story of真切地讲述一个 a disillusionment arc in a visceral way.关于梦想幻灭轨迹故事的剧情等等 But I want to focus on one aspect in particular,但我想让大家特别关注的一个方面是 the way “Parasite” cleverly utilizes symbols《寄生虫》巧妙地利用象征 and motifs to express its theme.和母题来表达主题的叙事方式 These are tools that can transcend culture and language,这两种工具比文化和语言更有力 directing our focus to the film’s exploration能一次又一次把我们的目光 of wealth VS poverty, again and again.聚焦于电影对表现贫富差异的探索上 So today, I want to demonstrate今天我就来解读一下 how Bong Joon-Ho establishes key symbols奉俊昊是如何建立关键的象征 to represent the Kim family’s aspirational beliefs来代表金家人的野心信仰 as well as the truth they can’t escape.和他们无法逃脱的现实 To explore how these symbols are developed into motifs为了探索这些象征是如何变成 that enrich the character’s emotional journeys,丰富角色情感变化的母题 and to examine the way these motifs come to an explosive end和分析这些母题是如何推动剧情发展 that fully renders the film’s theme,形成紧扣电影主题的高潮 let’s take a look at “Parasite.”我们一起欣赏电影《寄生虫》吧 A symbol is simply a thing that represents简单来说 象征就是一种用来 or stands for something else.代表其他事物的东西 And as John Truby points out,正如约翰·特鲁比所说 “this simple representation can have a powerful impact on an audience.”这种简单的象征能对观众产生巨大的影响 writing “symbols give you a hidden language他在书中写到 象征是一门 “that emotionally sways the audience.能影响观众情感的隐藏语言 “Just as matter is highly concentrated energy,正如物质是高度集中的能量 “a symbol is highly concentrated meaning.”象征是高度集中的意义 There are many symbols in “Parasite,”《寄生虫》中有很多象征 but there are two in particular that I want to follow,但其中有两个尤其让我注意 the viewing stone and smell.那就是观赏石和味道 The viewing stone is introduced early in the film,观赏石在影片早期就出现了 shortly after we meet the Kim family.就在金家人出现后不久 From the very first scene, we understand从第一个场景 我们就知道 that they are living a life of poverty.这家人过着贫困交加的生活 But the son, Ki-Woo, believes they但是儿子基宇认为 can work their way out of poverty他们一定能摆脱贫穷 and join the affluent class.进入上流社会 When Ki-Woo’s wealthy friend Min pays the family a visit,当基宇的富人朋友敏赫来拜访他们时 he brings them a gift, a viewing stone.送来了一块观赏石作为礼物 但据说这块石头可以带来财富 The captions for Ki-Woo’s response say,在电影字幕上基宇的回答是这样的 “This is so metaphorical.”“这多有隐喻意味啊” And in the screenplay, that line is written as,而在剧本里这句台词是这样写的 “How perfect for us. Symbolic.”“这对我们来说太完美了 这象征性” In both cases, the intention is clear,在这两种情况下 意图都是明确的 the viewing stone is a symbol.观赏石是一个象征符号 As Bong Joon-Ho says, “that rock is assigned this very unique position.正如奉俊昊所说:“那块石头被赋予了独特地位 “It’s a kind of obsession for the young son.这对于这位年轻人来说是一种痴迷 “Thoughout the film, he’s trying to imitate Min,整部电影里他都在试图模仿敏赫 “his rich friend who initiated him into this world.这位让他开始接触上流世界的富人朋友 “Min disappears in this film after giving him the rock,敏赫在把石头交给他后就消失了 “but the rock is sort of the remnant of his character.”但这块石头是某种他性格的残余” The viewing stone represents Ki-Woo’s belief观赏石代表着基宇的信念 that he is destined for a more successful future,一种他注定拥有更成功的未来的信念 just like his friend Min.就像他的朋友敏赫一样成功 This first symbol is introduced early in the film on page nine,第一个象征早在剧本第9页就出现了 The second symbol I want to examine,而我想分析的第二个象征 isn’t explicitly introduced until page 57.却直到第57页才明确出现 At this point in the story,此时在故事里 the entire Kim family has infiltrated the home of the Parks,整个金家已经入侵进朴家 masquerading as strangers in various domestic positions.彼此伪装成陌生人在不同的家庭岗位工作 And as Bong Joon-Ho says,正如奉俊昊所说: “the jobs that these characters take, tutoring, housekeeping, and driving,“家教管家司机 这些人所做的工作 “feature a rare moment where the rich and poor创造了富人穷人同处在 “are together in a very private space一个极其私密空间的稀有时刻 “and so close to one another that they can smell each other.彼此是如此靠近以至于能闻到对方的味道 “It was kind of the perfect device in the story.”这无疑是故事发展的完美工具” Da-Song suddenly starts sniffing the air.多颂突然开始嗅起了空气 Da-Song darts over to Ki-Tek他朝着基泽嗅过去 and shoves his nose in his pant leg.把鼻子埋在基泽的裤腿上 He runs over to Chung-Sook他跑向忠肃 and shoves his nose in her belly, startling her greatly.把鼻子凑在她的肚子上 把她吓了一大跳 -多颂!你突然怎么了? -一样的味道 他们闻起来一模一样! When the Park family’s young son notices当朴家的小儿子注意到 that all the Kims smell the same,金家人都有着同样的气味时 he’s unknowingly threatening to reveal their true identities.他无意中使他们有了真实身份暴露的危险 But beyond serving a function in the plot,但除了在剧情中发挥作用之外 smell is used as a symbol.味道被用作一种象征 It represents the poverty that the Kims,它代表着金家人 特别是基泽 and particularly Kai-Tek, can’t escape.那无法摆脱的贫穷 是地下室的味道 除非我们离开这里否则它是不会消失的 But rather than simply introducing a symbol但不仅仅是简单地引入一种 and utilizing it once, symbols can be repeated,只使用一次的象征 象征可以重复 and even manipulated, over time.甚至随着时间推移被操纵 As John Truby again writes,又如约翰·特鲁比书中写的那样 “a symbol creates a resonance,就像池塘里的涟漪一样 “like ripples in a pond, every time it appears.象征的每一次出现都能引起共鸣 “As you repeat the symbol,当象征重复出现时 “the ripples expand and reverberate in the minds of the audience观众心中的涟漪就开始扩大和回响 “often without their being consciously aware of it.”而这通常是在他们无意识下发生的 When symbols are repeated, they create a motif.当象征重复出现时 就产生了母题 The word motif has several definitions,这个词有几种定义 but for the purpose of this video we’ll use但就本视频目的而言 the literary definition detailed我们将采用大师班的一篇 in an article by MasterClass.文章中所做的详细文学定义 “Motif is a literary technique that consists of a repeated element母题是一种由对文学作品而言具有象征性 that has symbolic significance to a literary work.”意味的重复要素构成的文学手法 So in “Parasite,” the introduction of the viewing stone所以在《寄生虫》里 as a representation of Ki-Woo’s aspiration for wealth作为代表基宇对财富渴望的观赏石的引入 creates a symbol.产生了一种象征 But when the film repeatedly brings the viewing stone back,而当影片不断再现观赏石 it becomes a motif.就成为了母题 So what’s special about repeating a symbol to create a motif?重复象征来创造母题有什么特别之处呢? Let’s look at how and when “Parasite” brings back让我们看看《寄生虫》如何 the viewing stone to examine this.及何时重现观赏石来说明这一点 Returning to earlier in the film,回到电影的稍早时候 after Ki-Woo receives the stone he starts在基宇得到了石头后 taking bold actions to pursue his aspiration他开始采取大胆行动去实现 of wealth and status.自己对财富和地位的渴望 With Min’s recommendation,有了敏赫的推荐 and after forging a college degree,和伪造的大学学历 he gets a tutoring job for the Parks.他当上了朴家的家庭教师 So right when the Kim family seems正当金家人似乎 to have achieved some success,取得了一些成就时 the script brings back the symbol of the viewing stone.作为象征的观赏石又出现了 A short, barely standing drunk man一个醉得几乎站不住的矮小男人 is relieving himself in the corner.正在角落里解手 Ki-woo jumps up.基宇站起来 He grabs the viewing stone from the table从桌子上抓起观赏石 and walks toward the door.走向门口 Seeing the symbol of the viewing stone again reminds us再次看到的观赏石象征让我们想起了 of its original meaning, Ki-Woo’s aspiration for wealth and status.它的原始含义——基宇对财富和地位的渴望 But when we first saw it, Ki-Woo had no prospects, now当我们第一次看到它时 基宇没有前途 he and his family are on their way to achieving their goal.而现在他和他的家人都在实现目标的路上 The next time we see the rock,但下次我们再看到它时 however, Ki-Woo’s aspirations are in jeopardy.基宇的渴望岌岌可危 After the Park family nearly discovers their true identities,在朴家人差点发现他们的真实身份后 the Kims return to their semi-basement apartment金家一家回到了他们的半地下室公寓 and find it completely flooded.发现里面全被水淹了 Something touches his foot in the water.水里有什么东西碰到基宇的脚 He bends over and reaches into the murky depths,他弯下腰把手伸进浑水深处 eventually finding the viewing stone最后发现那是敏赫送给他们的礼物 that Min-Hyuk gave the family as a gift.观赏石 Ki-Woo pants heavily as he hugs the rock.基宇气喘吁吁地抱着石头 It’s like he just found a precious treasure.那模样就像他刚找到了一个稀世珍宝 Again we remember what it once meant.我们再来看看它之前的含义 First aspiration for wealth and status,开始是对财富和地位的渴望 then what seemed to be success toward that goal.接着是似乎要成功实现目标 And now, as Ki-Woo clutches it to his chest,现在当基宇把它紧抱在胸前 we see how he is desperately clinging我们能看到他对那 to this goal that is slipping away.渐渐失去的目标是多么地不舍 -你抱着那玩儿意干嘛? -它想跟着我 This recurrence has created a motif,三次的重复创造了一个母题 one that externalizes Ki-Woo’s inner feelings把基宇对财富和地位的 about wealth and status.内心感受外化了出来 The symbol of smell becomes a motif as well.味道的象征也同样成为了一个母题 After it’s introduced as a representation它作为基泽无法摆脱 of the poverty Ki-Tek cannot escape from,贫穷的象征而出现 that idea is reinforced over and over again.之后一次又一次得到强化 -等下 我知道那个味道 -什么? -就是金先生的味道 Ki-Tek becomes nervous. He smells his T-shirt.基泽变得紧张起来 他闻了闻他的T恤 -这很难解释给你听 -有时候我坐地铁会闻到那个味道 -我永远都不会坐地铁 -他的驾驶技术没得说 -人也很识趣 -但那个味道 真的太放肆了 Ki-Tek, Ki-Woo, and Ki-Jung can do nothing基泽基宇和基婷除了默默地承受 but silently take hit after hit.一次又一次的冲击之外束手无策 The Kim family’s relationship with poverty朴家与贫穷的关系 and the invisible line that separates them以及隔开两者那条无形的线 is explored throughout the film using the motif of smell.在整部电影里通过味道这一母题探讨着 We’ve now seen how a story can take something like a stone现在我们知道一个故事如何通过给事物 and imbue it with meaning to create a symbol,如一块石头加上意义来创造象征 and how that symbol can be repeated, commented on,以及这个象征是如何被重复 and manipulated to create a motif.评论和操纵来创造一个母题 But there’s one last step in this progression.但这进程里还有最后一步 In “Parasite,” the two motifs together在《寄生虫》里的这两个母题 express the story’s theme.共同表达出了电影的主题 主题 So what is theme?所以什么是主题呢? In a recent podcast we did for the patrons在我们为本栏目赞助商所做 of “Beyond the Screenplay,”的最近一期播客里 the whole LFTS team weighed in整个LFTS团队就如何 on how to define theme and how to recognize it.定义和识别主题这一问题发表了看法 As Tricia Aurand said,Tricia Aurand提到 – [Tricia] Theme is a lesson that you could take away-主题是你可以从有文本支持的故事中 from a story that is textually supported by the story.吸取到的经验教训 So it has to be something that you can point to.所以它一定是你可以指出来的东西 This is in there, and this is in there, and this is in there.这个在这里 这个在这里 这个在这里 All of these things are related to this large question所有这些事物都关乎 about life, or humankind, or the universe.生命或人类或宇宙等宏大话题 But then how is theme different from motif?可我们怎么区分主题和母题呢? In “The Cambridge Introduction to Narrative,”在《剑桥叙事学导论》里 author H. Porter Abbott describes the differences between motif and theme.作者H·伯特·阿波特描述了两者的区别 “As technical terms, they are often used interchangeably,“虽然母题有特别不同的意思 “though motif is especially varied in its meanings.但作为专业术语 它们常常可以互换 “But as a general working rule for the discussion of narrative,而作为叙事讨论的一般工作规则 “a theme is abstract and a motif is concrete.”主题是抽象的而母题是具体的” Essentially, a motif is something you can point to本质上来说 母题是可以在电影文本中 in the text of a film.指出来的 The viewing stone appears on screen,观赏石在屏幕上可以看到 smell is discussed in characters’ dialogue.味道在人物的对话中存在着 But theme is the meaning being expressed by these motifs.而主题是这些母题所表达出来的意义 In “Parasite,” we can see this most clearly随着《寄生虫》的故事发展到高潮 as the story builds to its climax.我们可以更清晰地看到这一点 After their narrow escape and the flooding of their home,在侥幸逃脱和家园被淹之后 we see a kind of despair beginning to take hold of Ki-Tek.我们看到一种绝望开始占据基泽的心 -你知道怎么做一个万无一失的计划吗? -什么计划都别做 那就万无一失了 The motif of smell comes back again and again味道的母题一次又一次出现 to remind Ki-Tek of his place in the lower class,来提醒基泽自己下等人的位置 pushing him toward a breaking point.把他推向了一个临界点 Meanwhile, Ki-Woo is very close同时 基宇距离实现他的 to attaining his dream of wealth and status.财富和地位的梦想非常接近了 -他们都穿得好华丽啊 -即使他们必须在最后一刻来 -真好啊 悠悠闲闲的 -我看起来跟这里合群吗? But there’s a problem.但有一个问题 The previous housekeeper and her husband,被绑在地下室里的 tied up in the basement, know Ki-Woo’s true identity前任管家和她的丈夫知道基宇的真正身份 and could ruin everything.他们会搞砸一切 So the motif of the viewing stone returns当基宇抓起石头 as he grabs the symbol to use作为对付威胁他梦想的人的武器 as a weapon against those who threaten his dream.观赏石的母题回归了 But while Ki-Woo is hoping to use the stone虽然基宇希望这块石头 to free him once and for all from a life of poverty,能把他从贫穷的生活中彻底解放出来 it actually becomes a symbol of his destruction.它实际上却成为了他毁灭的象征 And it’s at this moment that the motif of smell returns,而此时味道的母题回归了 one last time, in the film’s violent climax.它最后一次出现在电影的暴力高潮中 When Ki-Tek is confronted with the fact that当基泽面对着 the smell of poverty is an inextricable part of who he is,贫穷的味道是他不可分割的一部分的事实 and finally snaps.他最终崩溃了 Symbols are introduced and assigned meaning,象征被引入并赋予意义 repeated and modified to create motifs,经过重复和修整创造了母题 which ultimately express one of the story’s core themes.最终表达了故事的核心主题之一 People in poverty, regardless of their dreams,无论穷人们的梦想如何 often do not have the power to join the affluent class.他们始终都没法进入上流社会 “Parasite” is an excellent example of how to use《寄生虫》是一个优秀的例子 the age-old literary devices of symbols and motifs说明了如何利用象征和母题这两种古老的 to elevate an already great premise.文学手段来提升一个本就优异的前提 They can transcend language and culture,它们可以超越语言和文化 creating stories that resonate across the world.创造能引起全世界共鸣的故事 And in the case of “Parasite,”至于《寄生虫》 the result is a pitch-perfect social satire that speaks to our times这部与我们时代对话的完美社会讽刺作品 and leaves us with a film它本身 that has become a symbol of its own.就已经成为了一个象征 [dramatic music][戏剧音乐] Hey guys, Michael here.大家好 我是麦克 Hope you enjoyed the video.希望你们喜欢这个视频 I want to quickly tell you about a project I’m involved with, called Nebula.我来快速介绍一下我正在参与的一个项目——Nebula Nebula is a subscription streaming platform developedNebula是由像我这样的创作者开发的 by and featuring creators like myself.极具特色的订阅流媒体平台 It’s a place where you can watch all of our videos ad-free,在这里你可以免广告观看所有视频 and where we can experiment and create exclusive content我们也在这尝试和创造独家内容 which we call Nebula Originals.称之为Nebula Originals In the “Casino Royale” video I mentioned other film creators on Nebula在《皇家赌场》的视频里我提到了其他电影制作人 and there are a lot of awesome ones.他们在平台上有很多很棒的内容 But Nebula features creators from all across the educational content space.但Nebula的特色是来自教育内容领域的创作者 Do you love Polyphonic’s video essays on all things music?你喜欢复调的关于音乐一切的视频文章吗? He’s got a four-part Nebula Original他在Nebula Original有四个板块的内容 called “The Dark Side of the Moon Project.”叫做“月球计划的黑暗面” Do you enjoy having fascinating biology explained你喜欢听精彩的生物学解说吗? as if we’re all in a video game?它能让我们仿佛身处游戏中 Tier Zoo who has a Nebula Original series called “Let’s Play Outside.”Tier Zoo有一个叫做《一起出去玩》的原创系列 And are you a nerd like me that is completely engrossed by detailed examination你是不是和我一样是个沉迷于各种大型系统 of the logistics of various large-scale systems?的后勤细节检查的书呆子? Wendover Productions has an epic Nebula OriginalWendover Productions有一个史诗般的原创系列 called “The World’s Most Useful Airport.”叫做“世界上最有用的机场” By signing up for Nebula, you’re supporting creators you love,注册Nebula账号你可以支持到喜欢的作者 and getting some exclusive content in return.也可以获得一些独家内容作为回报 But it gets even better.更棒的是 CuriosityStream, the streaming service home数以千计高质量非小说类节目和纪录片的流媒体服务之家 to thousands of top-quality non-fiction shows and documentaries, has partnered with Nebula.CuriosityStream和Nebula合作了 So if you sign up for CuriosityStream using如果你点击以下详情的链接 the link in the description below, you get Nebula for free.注册CuriosityStream账号 也会免费注册Nebula With this bundle you’re supporting independent creators like myself这样绑定一下 你就可以支持像我一样的独立创作者 and getting CuriosityStream and its thousands of great documentaries.同时拥有数以千计的CuriosityStream的优秀纪录片 So head to the link in the description below to sign up today.今天就到视频下方详情里点击链接注册吧 Thanks to CuriosityStream for sponsoring this video,感谢CuriosityStream对本视频的赞助 and thank you as always to the patrons on Patreon for making this channel possible.也一如既往地感谢Patreon用户对本频道的支持 Thanks for watching, and I’ll see you next time.感谢收看 我们下期视频再见
  • 2022-06-27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
  • 2022-06-27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
  • 2022-06-27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
  • 2022-06-27克里斯托弗·诺兰与星际穿越——诺兰的交叉剪辑[keyboard clacking][敲键盘声] [Michael] Hi, I’m Michael.你好 我是Michael This is “Lessons from the Screenplay”.这里是《剧本分析》 [keyboard clacking][敲键盘声] Christopher Nolan films have an amazing sense of momentum.克里斯托弗·诺兰的电影有一种惊人的连贯性 Whether it’s Batman racing to save Gotham,无论是蝙蝠侠为拯救哥谭市而战 the evacuation of Dunkirk,还是敦刻尔克大撤退 or a set up for the ultimate magic trick.或者是终极魔术的一次布局 Are you watching closely?你在仔细看吗? [Michael] Nolan’s use of cross-cutting between various story threads诺兰在不同的故事线之间运用交叉剪辑 can create suspense可以达到制造悬念 and prime us for cathartic twists.并抑制我们的情感宣泄的目的 [door thudding][摔门声] [building explosion booming][建筑爆炸轰鸣声] But there’s one particular crosscut sequence但是有一个特殊的交叉剪辑序列 that has always bothered me.一直困扰着我 It’s in “Interstellar”,就是在《星际穿越》里 when the story thread of Cooper and his team库珀和他的团队 is intercut with that of his daughter back on Earth.跟他地球上的女儿的故事线交织在一起的时候 This sequence is as gorgeously shot as any of his films,这个序列和他任何一部电影中的一样精彩 the music is evocative, there are strong performances.音乐很有感染力 演员表演也很出色 Yet there’s something about this sequence然而 我认为这个序列中 that I think doesn’t quite work.有些东西不太奏效 So, today, I want to briefly look at “The Dark Knight”所以 今天我想简单谈一下《黑暗骑士》 to uncover the elements of an effective Nolan crosscut.来揭示诺兰电影中交叉剪辑成功的要素 To test these elements in similar sequences通过《盗梦空间》和《星际穿越》中 in both “Inception” and “Interstellar”,相似的序列来检验这些元素 and to ultimately discover并最终发现 why the narrative power of this “Interstellar” sequence为什么《星际穿越》序列中的叙事力量 falls short of what we usually expect from one of our most低于我们对这个充满野心的现代电影制片人 ambitious modern filmmakers.通常的预期? Let’s take a look at the Nolan crosscut.让我们来看看诺兰的交叉剪辑 [suspenseful music][悬疑音乐] In addition to being almost universally beloved,除了几乎受全世界欢迎之外 “The Dark Knight” is filled with excellent examples《黑暗骑士》中还充满了诺兰交叉剪辑的 of the Nolan crosscut,优秀案例 so let’s start by examining one sequence我们先来看一个序列 to discover the elements that make it so successful.去发现使它大获成功的要素 As the film hurtles towards its conclusion,当电影匆匆接近尾声时 the audience is following three parallel story threads.观众正跟随着三条平行的故事线 Harvey Dent wants to punish Commissioner Gordon哈维·登特想对戈登局长的妻儿下手 by targeting his wife and children,以达到惩罚他的目的 two ferries have been rigged with explosives,两艘渡轮被安装了炸药 and the only way for the passengers on board to save their own lives对于船上的乘客来说 拯救自己生命的唯一方法 is if they each blow up the other ferry.就是炸掉另一艘渡轮 And if they don’t, the Joker will blow both up both ferries如果他们不这么做 小丑就会把两艘船都炸了 unless Batman can stop him.除非蝙蝠侠能阻止他 Across all three threads,纵观三条故事线 there are clear and comparable stakes.都存在着明确的 可比较的危险 We understand that people’s lives are in danger.我们知道人们正面临生命危险 But it’s not just that their lives are in danger,但不仅仅如此 they’re in danger right now.他们此时此刻就在危险之中 [Barbara] He has the kids![芭芭拉]他挟持了孩子 [Michael] Dent has taken Gordon’s family hostage.登特把戈登的家人扣为人质 Harvey?哈维? Where’s my family?我的家人在哪里? [Harvey] Where my family died.[哈维]在我家人死的地方 [Michael] And the other two story-threads feature而其他两个故事线正在描绘 literal ticking clocks counting down to midnight,时钟滴答作响 倒计时进入午夜 the Joker’s deadline for his ferry experiment.以及小丑设置炸船实验到达最后时限 So we also understand that there’s an equality of urgency.我们也明白 两件事情是同样紧迫的 All of their problems need to be dealt with immediately.所有的问题都需要立即处理 But this sequence goes one step further.但是这个序列却更进一步 To quickly define a term.快速引入一个术语 The dramatic question of a film is the central question“戏剧性”问题是电影的核心问题 that effectively summarizes what a story is about它有效地概括了一个故事的内容 and is what keeps the audience watching.同时也是吸引观众的原因 And in this case, the dramatic question of “The Dark Knight”回过来看《黑暗骑士》的戏剧性问题 could be phrased,可以概括成 will the Joker win the battle for Gotham’s soul?小丑会赢得哥谭灵魂之战吗? All three story threads in the crosscut sequence所有交叉剪辑序列中的三条故事线 directly relate to this question.都直接关系到这个问题 Batman is literally trying to stop the Joker,蝙蝠侠在试图阻止小丑 the people on the ferries must resist playing his twisted game,渡船上的人一定不乐意玩他变态的游戏 and Harvey Dent becoming Two-Face而哈维·登特半边脸被毁 is the Joker’s doing.也是拜小丑所赐 You need an ace in the hole.你需要一张王牌 Mine’s Harvey.我的王牌是哈维 [Michael] All three threads pertain以上三条线索都联系到了 to a unified dramatic question.一个统一的戏剧性问题 So now that we’ve cracked the code既然我们已经破解了 of an effective Christopher Nolan crosscut sequence,克里斯托弗·诺兰交叉剪辑序列成功的奥秘 let’s test our theory against similar sequences让我们通过《盗梦空间》和《星际穿越》中 in “Inception” and “Interstellar”.相似的序列来验证一下我们的理论 Both “Inception” and “Interstellar”《盗梦空间》和《星际穿越》 feature extended crosscut sequences在第二幕要结束的时候 at the end of their second acts.都有大段的交叉剪辑序列 Both bring the characters to a moment of apparent defeat,两者都在电影的最后几幕 setting up the final acts of the films.让角色陷入了一个明显失败的境地 But do they both contain the underlying dramatic elements但它们都包含像《黑暗骑士》里那么有效 that are so effective in “The Dark Knight”?的潜在戏剧性元素吗? Let’s find out.让我们来找找答案吧 First up, clear and comparable stakes.首先 明确的 可比较的危险 In “Inception”, a dream thief named Cobb and his team在《盗梦空间》中 一个叫科布的盗梦者和他的团队 must descend through three levels of an elaborate dream world为了在目标的心中植入一个想法 in order to implant an idea in their target’s mind.必须潜入到错综复杂的三重梦境 During the final stage of this mind heist,在这场意念盗窃的最后阶段 the film crosscuts between parallel lines of action电影在全部三重梦境中 in all three dream levels.相互平行的线索之间穿插 This cross-cutting creates suspense这种交叉剪辑制造了悬念 because the audience understands what’s at stake因为观众知道每一条线索 in each line of action.所面临的危险 As the film explains several times,正如电影中多次解释的那样 during this heist if they die in the dream world,这次盗窃中 如果他们在梦境中死去 they will be trapped in limbo, instead of simply waking up.他们会被困在迷失域 而不是简单地醒来 So what happens when we die?那我们死后会发生什么? We drop into limbo.我们会陷入迷失域 Are you serious?你说真的吗? [Michael] And this is a problem而这会产生一个问题 because there’s an army of subconscious security forces因为有一股潜意识的防卫力量 trying to kill them in all three dream levels.试图在全部三重梦境中把他们杀死 So now we’re trapped in Fischer’s mind所以现在我们被困在费舍尔的脑子里 battling his own private army.在跟他的“私家军队”战斗 And if we get killed, we’ll be lost in limbo如果我们被杀了 就会迷失在迷失域 until our brains turn to scrambled egg.直到我们的脑子烧坏 [Michael] So in all three crosscut story threads,所以在这三条交叉剪辑的故事线中 the characters face these clear and comparable stakes.角色面对的都是明确和可对比的危险 In “Interstellar”, a farmer-astronaut named Cooper在《星际穿越》中 一名叫库珀的农民宇航员 leads a mission to find a habitable planet for humankind.领导了一个为人类寻找宜居行星的任务 While his daughter, Murph,而他的女儿 墨菲 struggles to solve a gravity equation在努力解开一个重力方程 that would enable the evacuation of Earth.这方程能帮助人类撤离地球 The crosscut sequence begins when a stranded scientist,交叉剪辑序列开始于一名被困的科学家 Dr. Mann, also known as surprise Matt Damon,曼恩博士 也就是“惊喜”马特·达蒙 betrays Cooper.他背叛了库珀 (Cooper yells)[库珀喊叫] Intending to maroon Cooper and his team并打算偷走库珀和他团队的飞船 on an uninhabitable planet by stealing their ship.把他们困在一个无法居住的星球上 [Cooper] Dr. Mann, please respond.[库伯]曼恩博士 请回答 [Michael] In this space-bound thread,在这条太空线索中 the stakes are absolutely clear.危险是完全清楚的 If he takes control of that ship, we’re dead.如果他控制了那艘船 我们就死定了 [Michael] If Mann boards their ship, he will strand them,如果曼恩登上他们的船 就会把抛下他们 and potentially doom all future human life.并可能对未来所有人类的生存造成毁灭 This thread is crosscut with Murph’s earthbound story,这条线索与墨菲在地球的故事交织在一起 where the stakes are trickier to pin down.而地球这条线索的危险则更加难以预料 Do you have an idea?你有办法吗? A feeling.一种感觉 [Michael] Murph has a feeling墨菲有一种感觉 that the solution to the gravity equation重力方程的解 lies in her childhood bedroom,就潜藏在她童年的卧室里 and that it has something to do with her ghost.而这和她认为的鬼魂有关 If there’s an answer here on Earth, it’s back there.如果在地球上有答案的话 就是在那里 Somehow in that room.以某种方式显现在那个房间 [Michael] So I would say the stakes所以我认为 of Murph’s overall goal in this sequence are comparable.墨菲总目标的危险在这个序列中是可比较的 If Murph doesn’t solve the gravity equation,如果墨菲解不出重力方程 human life on Earth will end.地球上人类的生命将会终结 But most of the earthbound thread we see during this sequence但是我们看到此序列中大部分地球上的线索 is only indirectly related to that goal.只是间接与她的目标相关 Instead, the thread is primarily concerned相反 这条线索主要关注的是 with the mechanics of distracting her brother, Tom,她如何分散哥哥汤姆的注意力 so she can gain access to her childhood bedroom从而使她能够进入童年的卧室 and evacuate his family whose health is in danger.同时疏散他面临危险的家人 And while the lives of Tom’s family are important,虽然汤姆家人的生命很重要 they are not equal to the fate of humanity.但还是不及整个人类的命运 He’d maroon us?他会放逐我们吗? He is marooning us.他正在放逐我们 [Michael] So the overall stakes for Murph are high,所以墨菲总目标的危险程度很高 but her immediate concerns are not comparable但她眼下的担忧却比不上 for the audience right now,此时此刻的的观众 which connects directly to the equality of urgency.因为观众直接看到了两个同等紧迫的场面 As in “The Dark Knight”,就像《黑暗骑士》一样 the team in “Inception” is racing against a ticking clock.《盗梦空间》里的团队在和时间赛跑 They must complete the mission before Yusuf他们必须赶在尤瑟夫 initiates the kick in the uppermost dream level.启动最高层梦境穿越之前完成任务 Once he does, the characters at each lower-level一旦他这么做了 每个较低层梦境的人物 need to simultaneously create the sensation为了让自己清醒 of falling in order to wake themselves up.需要同时创造坠落的感觉 But in “Inception”,但在《盗梦空间》中 time progresses differently at different dream levels.不同的梦境层次 时间的流速是不同的 Yusuf’s 10 seconds from the jump.还有10秒 尤瑟夫就会跃下 [van tires screeching][尖厉的货车轮胎声] Which gives Arthur three minutes.这给了亚瑟三分钟 – Hey! – That’s him!-嘿! -就是他! Which gives us what?这给了我们什么? 60 minutes.60分钟 [Michael] So does this count as equality of urgency?那么 这算是同等的紧迫性吗? Well, urgency depends not just当然 紧迫性不仅仅取决于 on how much time you have to do something,你要花多少时间去做一件事 but also what it is you have to do in that time.同时也取决于你在那段时间里必须做什么 In each dream level, the characters’ tasks are scaled在每层梦境中 人物的任务难度都会加大 such that they barely have enough time to complete them.以至于他们几乎没有足够的时间来完成 No, it’s too soon.不 这太快了 [Michael] Moreover, they all face the same exact deadline.此外 它们都面临同样的最后时限 [van thudding][货车撞击声] So as it approaches, the urgency only continues to grow.因此 随着时限临近 紧迫性只会继续增加 [avalanche rumbling][雪崩隆隆声] In “Interstellar”, the space-bound story thread在《星际穿越》中 太空的故事线 is constantly ratcheting up the urgency.也在不断地增加紧迫性 [glass cracking][Cooper screams][玻璃破裂][库珀尖叫] First, Dr. Mann attacks Cooper and cracks open his helmet,首先 曼恩博士袭击库珀并砸开了他的头盔 so Brand must race to his rescue before Cooper suffocates.所以布兰德必须在库珀窒息之前赶去救他 Cooper, we’re coming.库珀 我们来了 Hang in there, don’t talk.坚持住 别说话 [Michael] Then, Mann attempts to dock with their ship,然后 曼恩尝试和他们的飞船对接 creating a new kind of ticking clock库珀和布兰德正试图阻止他时 as Cooper and Brand try to stop him.又产生了一个新的紧张时刻 Do not attempt to docking.不要尝试对接 I repeat, do not attempt to docking.我再重复一遍 不要尝试对接 [Michael] Every moment of this space-bound thread这条太空线的每时每刻 is a race against time.都是在与时间赛跑 Back on Earth, there is also a sense of urgency,在地球上 也有一种紧迫感 but it’s unclear why the situation is so urgent.但还不清楚为什么情况这么紧急 Before Murph arrives at the farm,在墨菲到达农场之前 she indicates that time is of the essence.她暗示时间是至关重要的 We’re running out of time.我们没时间了 [Michael] But in this case,但在这里 she’s referring to time for humanity as a whole.她指的是整个人类的时间 Once they get to the farm,当他们到达农场 Murph’s doctor friend Getty examines Tom’s family.墨菲的医生朋友盖蒂检查了汤姆的家人 All of the dust in the air is causing respiratory issues.空气中所有的灰尘都会引起呼吸道疾病 It’s bad. They cannot stay here.情况很糟 他们不能留在这里 [Michael] If the family stays,如果这家人留下来 presumably this would mean death for them,也许对他们来说就意味着死亡 but not right at this very moment.但在这非常时刻 此事并非那么紧迫 The most urgent threat facing Murph is her brother.墨菲面临的最紧迫的威胁是她的哥哥 Let me make something abundantly clear,让我把事情说清楚 you have a responsibility.你有责任 [fist thudding] Oh, Jesus![拳头重击] 哦 天哪! [Michael] Who stubbornly refuses to let his family leave他固执地拒绝让家人离开 and keeps Murph from investigating her childhood bedroom.并阻止墨菲调查她童年时的卧室 Get out and don’t come back.滚出去 别再回来 [Michael] So Murph decides所以墨菲决定 to light the farm’s crops on fire,点燃农场的庄稼 knowing this will distract her brother long enough她知道这会让哥哥分心很久 to allow her to get the family out她就有机会把家人带出来 and to finally access the bedroom.并最终进入卧室 Here, the threat of Tom’s return does seem to be urgent.这时候 汤姆回来似乎是迫在眉睫的威胁 Go get in the backseat.到后座去 Get in the backseat, now!马上坐到后座去! [Michael] But it’s not clear how urgent it is.但目前还不清楚此时有多紧迫 This is because we don’t understand因为我们不了解 what exactly Murph needs to do to solve the equation,墨菲需要做什么来解出这个方程 nor how long she has before Tom returns.也不知道汤姆回来之前她还有多少时间 In “Inception”, the task is clear,在《盗梦空间》中 任务很明确 get Fischer into the strong room.把费舍尔带到保险库去 And occasional shots of the falling van,偶尔还有货车坠落的镜头 as well as expositional dialogue,以及正在进行的其他场景 continually update the audience on the looming threat.不断提示观众这迫在眉睫的威胁 Arthur has a couple minutes, we have about 20 minutes.亚瑟还有几分钟 我们大概还有20分钟 [Michael] In the space-bound sequence of “Interstellar”,在《星际穿越》的太空序列中 we follow Mann as he progresses toward the ship he’s trying to steal.我们看着曼恩向他试图窃取的飞船靠近 We know he must be stopped我们知道必须阻止他 and we can see that time is running out.而且可以看到时间不多了 But back on Earth, our only reference但在地球上 我们知道 for how much time they have left他们还剩多少时间的唯一参照 is how concerned Getty is at any given moment.是盖蒂时时刻刻流露的担心 So unless the viewer knows exactly how long it takes因此 除非观众确切地知道 to douse a corn crop fire扑灭玉米地的大火 and decode the messages a ghost sent you 23 years ago,和破译23年前一个幽灵发给你的信息要花多长时间 it’s hard to feel the urgent threat of Tom’s return.否则很难感受汤姆回来的威胁造成的紧迫感 Ultimately, this means that in this sequence,因此 这意味着在这个序列中 Cooper gasping for breath on a distant planet在一个遥远的行星上 库珀喘着粗气 while Brand races to save him同时布兰德正赶着去救他 is intercut with Murph pouring gasoline on corn.与墨菲在玉米上浇汽油的画面交织在一起 Both situations are urgent,这两种情况都很紧急 but I think it would be hard to argue但我认为很难说 that there is an equality of urgency.两者就有同等的紧迫性 And part of this urgency problem这里紧迫性出问题的部分原因 is directly connected to the lack of a unified dramatic question.与缺乏一个统一的戏剧性问题有直接联系 In “Inception”, all three story threads are tied together在《盗梦空间》中 所有三条故事线通过一个 by a fairly simple dramatic question.相当简单的戏剧性问题交织在一起 Will Cobb’s team pull off the mind heist in time to escape?即 科布的团队能及时完成意念盗取而逃脱吗? And the crosscut scenes而且 交叉剪辑镜头 are not just commenting on one another,不仅仅只是互相参照 they’re quite literally affecting each other.它们事实上在互相影响 When Yusuf initiates the first kick too early,当尤瑟夫过早启动第一次穿越时 Arthur loses gravity亚瑟失去了重力 and has to find a new way to drop the dreamers.必须找到新的方法来甩掉那些梦中的人 All while Cobb and the rest of the team与此同时 柯布和团队的其他成员 race to complete the mission正争分夺秒地 before the second and final kick.抢在第二次和最后一次穿越之前完成任务 So every crosscut is giving us relevant information所以每个交叉剪辑都给了我们关联的信息 because each thread directly affects all the others.因为每条线索都会直接影响其他线索 To be fair, not every movie can be “Inception”,说实话 并非每部电影都能像《盗梦空间》那样 where the external forces in one crosscut thread一条线索的外部影响 literally affect all the others.会实际地影响到其他所有线索 And the threads of “Interstellar” do eventually而《星际穿越》的线索确实最终 connect to the same dramatic question.交汇到同一个戏剧性问题 Will the human species be saved?人类会得到拯救吗? [Cooper] I repeat, do not attempt docking. Please…[库珀]重复一遍 不要尝试对接 请…… But the problem is that at this point in the movie,但问题是 在电影的这个阶段 we don’t yet know how these threads are connected.我们还不知道这些线索是如何联系到一起的 And we won’t know for a while.而且一时半会儿也不会知道 The last image we see from the earthbound thread在这个交叉剪辑序列中 in this crosscut sequence我们看到地球线索的最后画面 is Murph finding the watch her father gave her.是墨菲找到了她父亲送给她的手表 The rest of the sequence then focuses然后 序列的其余画面都聚焦到了 on Mann’s attempt to dock with the ship,曼恩试图与飞船对接 his failure and death, and Cooper’s badassery他的失败和死亡 还有库珀因为要设法 as he manages to save himself and Brand from certain doom.把自己和布兰德从厄运中拯救出来而倔强行事 This effectively ends the crosscut sequence,从曼恩决定要杀死库珀开始 as it completes the dramatic action that began戏剧性一幕就此完成 when Mann decided to try to kill Cooper.这才有效地结束了交叉剪辑序列 Once onboard the ship, Cooper and Brand当登上飞船后 库珀和布兰德 take stock of the situation, make a new plan,估量了形势 重新制定一个计划 go their separate ways, and Cooper flies into a black hole他们分开行动 库珀飞进了一个黑洞 and into act three.然后进入第三幕 And only after that, 16 minutes later,直到16分钟之后 do we pick up where we left off with Murph,我们才回到之前墨菲的那条线索 and begin to understand how these two story threads pertain并开始理解这两个故事是怎样 to the same dramatic question.联系到同样的戏剧性问题 In “The Dark Knight” and “Inception”,在《黑暗骑士》和《盗梦空间》中 the crosscut sequences work so effectively交叉剪辑序列的效果非常好 because their lines of action are ultimately unified因为它们的线索最终都统一到了 in their stakes, urgency, and dramatic question.危急情况 紧迫性和戏剧性问题中 Without these underlying elements,如果没有这些基本元素 cross-cutting can create a disjointed experience for the viewer.交叉剪辑会给观众制造一种脱节的体验 [dramatic music][戏剧性音乐] Christopher Nolan’s films克里斯托弗·诺兰的电影 have redefined what a modern blockbuster can be.重新定义了什么是现代大片 They’re not afraid to challenge mainstream audiences它们敢于挑战主流观众 with labyrinthian plots and heady thematic ideas.所凭借的就是曲折的情节和强有冲击力的主题 But most of all, Nolan’s films display但最重要的是 诺兰的电影展示了 a distinct cinematic language,一种独特的电影语言 embodied in the thrilling momentum of a crosscut sequence.体现在扣人心弦的交叉剪辑序列 By investigating when these sequences work best,通过研究这些序列什么时候最有效 we can better apply those techniques to our own stories,我们可以更好地将这些技巧运用到我们自己的故事 and perhaps even better appreciate the next Nolan crosscut.也能更好地鉴赏诺兰下一部电影的交叉剪辑 Hey guys, hope you enjoyed the video.嘿 伙计们 希望你们喜欢这个视频 Last month, we announced a new video series上个月 我们发布了一个新的视频系列 all about video game storytelling called “Story Mode”.都是关于电子游戏的剧事讲述 叫作《剧情模式》 The first episode on “The Outer Worlds”第一集《天外世界》 premiered on this channel在这个频道首映 and the second episode on “Outer Wilds”第二集《星际拓荒》 is available on Nebula.可以在Nebula网上看到 Today, where we’re releasing our third “Story Mode” video今天 我们将在这里发布第三个《剧情模式》视频 on one of my absolute favorite games “Horizon Zero Dawn”.是关于我最喜欢的游戏之一《地平线:黎明时分》 In the video,在视频中 we talked to the narrative director of the game,我们与游戏的剧情总监John Gonzalez进行了交谈 John Gonzalez, about how to create a protagonist内容是关于如何塑造 that is deeply connected to the game’s story world.一个与游戏剧情世界紧密联系的主角 And you can watch that video today on Nebula.今天你就可以在Nebula网上观看这个视频 If you’re not familiar with Nebula,如果你不熟悉Nebula网站 it’s a streaming service developed by creators这是一个由创作者开发的流媒体服务 to be a place where we can house our content ad-free是一个我们可以免广告存储内容 and experiment with original content,并对原创内容进行测试的网站 just like “Story Mode”.就像《剧情模式》一样 Nebula features a lot of great creators,Nebula拥有许多非常棒的作者 including Lindsay Ellis,包括Lindsay Ellis Just Write, Patrick Willems, and tons of others.Just Write和Patrick Willems等许多其他作者 So how do you sign up for Nebula?那么你如何在Nebula网注册呢? Well, we partnered with CuriosityStream, the best place to find documentaries on the internet,我们和查找纪录片的最佳网站CuriosityStream to create a bundle deal.达成了一个合伙项目 When you sign up for CuriosityStream当你通过下面描述中的链接 using the link in the description,注册CuriosityStream的时候 not only will you get access to CuriosityStream,你不仅可以访问CuriosityStream but you’ll also get a Nebula subscription per free.也可以免费订阅Nebula And for a limited time, CuriosityStream’s offering 26% off their annual plan.而且CuriosityStream还提供26%的年费限时折扣 That’s less than $15 a year包括CuriosityStream和Nebula订阅在内 for both CuriosityStream and Nebula.每年还不到15美元 So head to the link in the description,所以请前往描述中链接的地址 and you’ll get both CuriosityStream and Nebula你就会得到CuriosityStream和Nebula for 26% off.26%的折扣了 Or you can go to CuriosityStream.com/LFTS.或者可以登录CuriosityStream.com/LFTS You’ll be helping to support other educational creators你将能帮助支持其他教育视频的作者 getting CuriosityStream登录CuriosityStream and there are thousands of documentaries,上面有成千上万的纪录片 and access to all the episodes of “Story Mode”,和《剧情模式》的所有剧集 including our latest on “Horizon Zero Dawn”.包括我们最新的《地平线:黎明时分》 Thank you as always to the patrons还是一如既往地感谢赞助者 for making this channel possible.使这个频道能够持续办下去 And thanks for watching.同时也感谢各位收看
  • 2021-09-01基础瑜伽——下犬式嘿 布卢Hey, Blue. 你拿的什么What you got there? 你给我们拿什么东西了What you bringing us? 这个非常适合我们的瑜伽表演This is perfect for the yoga show. 上面写着“爱”It says love. 大家好Hello everyone. 欢迎来到爱珺瑜伽Welcome to Yoga with Adriene. 我是爱珺 这是布卢I’m Adriene, and this is Blue. 今天我们要学习著名的下犬式Today we’re going to learn the famous downward-facing dog. 这个姿势好处很多哦 你可以在It has a ton of benefits, and you will encounter it 公开课里看到in a public class. 总的来说 花点时间学这个体式In general, it’s just great to spend some time with this 是非常好的posture. 快坐到垫子上 一起学习下犬式吧Hop on the mat and let’s learn downward-facing dog. 我们手脚着地 惊喜 手腕在We’re going to begin on all fours; surprise: Wrists underneath the 肩部下方 膝盖在臀部正下方shoulders, knees directly underneath the hips. 如果你有时间 也许一个小小的猫牛式热身是If you have a moment, maybe a nice little warm-up of cat-cow would be 非常不错的选择good here. 有相关的视频 大概这个位置有个盒子你可以点击There’s a video for that, and you can click in the box somewhere 看看怎么做猫牛式around this area and watch how to do cat-cow. 我已经做了几组猫牛式热身 但仅仅是针对I’ve taken a couple cat-cows to warm up but just for the 脊柱的spine. 事实上 我用小狗式准备下犬式I’m actually going to prep my downward dog with puppy posture. 明白吗Get it? 小狗长成了大狗Puppy grows into a dog. 我用了太多时间和孩子们一起Too many countless hours doing kids’ yoga with 做儿童瑜伽children. 对于小狗式 我把双肘放在刚才手腕放的地方For puppy posture, I’m going to actually drop my elbows where my wrists are. 一个小小的标记就是 保持成为直线Just in terms of alignment, that’s a good little marker. 当然 我还要注意一下手掌 也许I’m, of course, going to be mindful of my palms, maybe 像在弹一个小钢琴 十指平放在地面上 即使是在准备的时候playing a little piano, going all 10 fingerprints rooting; just sending 也要从手指尖到脚趾张开每个细胞充分感受awareness from fingertips to toes, even as I prep. 那么从现在开始 我要把脖子伸长Then from here, I’m going to create a long neck, 双肘和十根手指保持在原位and then keeping my elbows and all 10 fingerprints where they are, I’m just 只是膝盖后退 脊柱成直线向下going to simply walk my knees back, letting the spine fall in line and the 心脏放松朝向地面heart release towards the earth. 前额碰触垫子Forehead kisses the mat. 臀部仍然在膝盖上方 不过我肯定My hips are still stacked above my knees, but I’m definitely 骨盆是朝向天空的letting my pelvis rock up towards the sky. 用猫伸展式准备下犬式 猫伸展式是胸部贴向地面 的体式Prepping for downward dog in Anahatasana, heart-to-earth pose. 我可以做几次呼吸 让心脏向地面下沉I can take a couple breaths, just letting my heart sink to the ground. 有时候胳膊有些紧是没关系的 我觉得Sometimes it’s nice if you have tight shoulder, which I feel like these 这些天我们的胳膊都很紧days we all have tight shoulders. 用脸书了吧Facebook. 肩膀放松 远离耳朵 做一些Just letting the shoulders relax away from the ears and taking some nice, 平稳的深呼吸solid, smooth, deep breaths. 坚持了一会儿小狗式之后我们要改变方式After a little time in this puppy posture, then we’ll begin to shift gears, 变成向下的大狗了growing into downward dog. 我要吸气 让肩部离开I’ll inhale, keeping my shoulders drawing away 双耳 轻轻地抬起头 用鼻子画一条优美的线条from the ears, look up gently, drawing a nice sweet line with my nose, 注意 过渡时我的准备姿势是优雅paying attention to the transition, prepping my posture with grace and with 可控的control. 我要把双膝向前移动一点I’m going to slowly walk my knees forward just a little bit, 脚趾在下面弯曲curling my toes under. 在我的公开课上 这个环节我从不马虎In my public classes, I do not waste this moment. 真是有趣又让人兴奋 所以我们不用急着进入下犬式There’s this playful excitement, so rather than just blasting into downward 我们慢慢享受进入的过程吧dog, I’m just taking the time to enjoy how I get into it. 然后 一个一个地 我抬起一只胳膊肘 另一只胳膊肘 一个膝盖 另一个膝盖Then one by one, I’ll lift an elbow, an elbow, a knee, a knee. 我要进入核心内容了 好像有人在后面拉我的I’m engaging my core, and then as if someone’s pulling me up from my 尾巴 我要用做小狗式时用到的动作tail, I’m going to take that same action that I did in puppy posture and 逐渐变成脸朝下的下犬式 Adho Mukha(梵语,下犬式)并用脚踩地grow it into downward-facing dog, Adho Mukha; pedaling the feet. 下面是一些动作要领 一起开始吧 手掌伸展开Couple of action points, here we go: Spreading the palms nice and wide, 尤其是食指和拇指中间的区域especially the area between my index finger and thumb. 如果你腕部力量不够 或者有一点If you have weak wrists or if you’re feeling a little bit of 不喜欢用腕部支撑 那么按压食指和拇指中间fussiness in the wrists, press into that area between the index finger and 的区域thumb. 对于大家来说 第一次可能会有些困难 但是Hasta BandhaEveryone, at first this will be difficult for you, but Hasta Bandha, 双手支撑地面 我们必须用两个手掌均匀地按压hand-to-earth; we have to press through all areas of the palm equally. 现在我要把整个动作一直发展到肩部I’m going to grow that integrity all the way up to my shoulders. 我让肩膀远离耳朵旋转 然后轻柔地I’m going to allow my shoulders to rotate away from the ears, and then gently 放松头部和颈部 从心脏到脚趾融为一体relax the head and neck, melting my heart towards my toes. 直到我爱上这个体势 才真正爱上了瑜伽I did not fall in love with yoga until I fell in love with this posture. 相信我吧 这需要花一些时间Believe me; that took a little while. 需要一些练习It took a little practice. 对于这个体式我最主要的爱心提示就是不停地动My main loving tip for you is keep moving in this posture. 如果你像这样支撑着 诅咒着我的名字If you’re holding like this, cursing my name, making 和爱珺一起做个瑜伽巫毒娃娃 那就没有意义了a voodoo doll of Yoga with Adriene right now; there’s no point. 我们想要脚踩地面We want to pedal the feet. 不停地动起来We want to keep moving. 保持精神上的放松Keep the mind at ease. 在探索这个体式的时候要充分呼吸Full with breath as I explore through this posture. 如果你静止不动 也许你想要放弃了If you’re holding static, you’re probably going to give up 你可能再也不会看我们的视频了and you’re probably never going to watch a video again. 你可能再也不会练习瑜伽了You’re probably never going to practice yoga again. 我们要通过一些方法找到美好的感觉 爱上这些姿势We have to find ways to fall in love with the poses to find what feels good. 我的建议是伴随着呼吸运动 脚踩地面My tip for that is movement with your breath, pedaling the feet. 如果脚后跟没有接触地面 有什么关系呢If the heels don’t touch the earth, who cares? 大幅度地弯曲膝盖Bend the knees generously. 肚子贴向大腿 打开双肩Get that belly melting towards your thighs, opening the shoulders. 肩部做的是优美的外旋转Shoulders have that sweet external rotation. 大腿顶端做的是反方向的旋转 相对于墙 它们分别向内The tops of the thighs have the opposite rotation; they’re spiraling in and 和向外旋转 就我而言 是对后面的门out towards the wall, or in my case, the door behind me. 有时候把两个大脚趾向内转可以感受到那个弧线Sometimes it’s nice to turn the two big toes in just to feel that spiral, 然后 向后蹬 双脚平行and then pedaling it back out, feet parallel. 胸部贴向地面 头部和颈部放松Long side body, heart melting to the earth, relaxed in the head and neck, 肩膀顶部离开耳朵 压向tops of the shoulders drawing away from the ears, pressing into all areas 整个手掌of the palm. 脚后跟有节奏地踩向地面In time, the heels with grow down towards the earth. 时而把脚趾放在脚后跟上 再放下来 呼吸Sometimes we take our toes to our heels; just drawing them down, melting the heart, 每次放一下one at a time. 我吸气 呼气 交替着逐渐从这个姿势中出来To come out of the pose, I inhale in and exhale; often will shift. 为进入其他姿势铺垫 或者A little foreshadowing into another posture, or just 在呼气时 慢慢地变回四肢撑地 手掌在手腕on an exhale, melting gently back to all fours, walking the palms underneath 下面 找到一个自然的桌面姿势the wrists, just finding a natural tabletop position. 如果你是初学者 可以Then if you’re a beginner, maybe bringing the 把两个大脚趾并在一起 打开双膝 身体向后合为一体two big toes together, widening the knees, and melting it back into 变成延伸的婴儿式 我们也有视频的extended child’s pose, which we also have a video for. 点击这里某处即可获得Click for that somewhere over here. 然后加上呼吸Then melting with a breath. 下犬式 事实上……你不会相信这个的Downward-facing dog; it’s actually . . . you’re not going to believe this, 这是一个静止的姿势a resting posture. 当我在公开课告诉学生们时When I tell my students that in public class, usually 他们往往会捧腹大笑there’s a big belly laugh. 我的主要建议是在做下犬式时 要感觉良好My main tip is finding what feels good in downward-facing dog 因为这是一个很著名的姿势because it’s such a famous pose. 我不知道你是否去过瑜伽气功课 在那里I don’t know if I’ve been to a Hatha Yoga class yet where we don’t 我们不练习下犬式practice downward dog. 找到良好的感觉Find what feels good. 保持活动着Keep moving. 不要保持静止Don’t be static and still. 仰尸式才是需要绝对静止的体式Save that exquisite stillness for Shavasana. 那就是著名的下犬式That was the famous downward-facing dog. 如果你是初学者 你完全可以用开放的心态If you’re a beginner, this is a great posture to go in with an open mind, 去学习open heart. 把精力放在寻找良好的感觉上 而不是Just focus on finding what feels good rather than being stuck in 做完美的动作上doing the posture perfectly. 这适用于所有人 无论是瑜伽初学者 还是有经验的瑜伽修行者That goes for all of us; beginners and experienced yogis. 请登陆YogaWithAdriene.com了解更多有关这个体式的信息Please visit YogaWithAdriene.com to read more about this posture. 我会在我的博客里介绍重量分布I’m going to talk about weight distribution a little 的更多细节more in detail in the blog. 请进入我的博客阅读相关内容 试试这个体式吧Please check out the blog and give the pose a try. 让我知道你们的学习情况吧Let me know how it goes. 谢谢大家 Nameste(梵语,合十礼)Thank you and Namaste.
  • 2021-09-01小卧室的三种床铺设计三种小卧室的床的设计创意3 Creative bed design ideas for a small bedroom 1. 吊顶床1.Ceiling Storage For Bed 大多数人都很熟悉墨菲床Most are familiar with the Murphy bed, 当它不用的时候which allows users to fold it 可以把它靠在墙上折叠against the wall when it is not in use. 这无疑节省了空间While this most definitely saves space, 把你的床放在天花板上having your bed on the ceiling will give you the 会让你的房间面积达到最大maximum amount of square footage of your room. 它由一个法国制造商发明Though its origins are from a French manufacturer, 这个想法的实质是由床垫和框架the idea in place is essentially a pulley system 组成的滑轮系统for the mattress and frame. 可不要被这个概念吓到Do not be intimidated by the notion, 因为安装它并不像听起来那么复杂as installation isn’t nearly as complicated as it sounds, 现在宜家也开始涉足这个方面with Ikea now dipping its toes into this forum. 小贴士:如果你认为这个方法适合你Tip: If you decide this route is for you, 使用一个BedUp的预先存在的框架use a preexisting frame by BedUp (或者类似的设计)(or a similar competitor) 这虽然会抬高或降低床垫that raises and lowers the mattress 但你能拥有决定睡眠高度的自由but still gives you the freedom to determine sleeping height. 2. Yesul Jang设计的紧凑生活风格储物床2. Compact Living Style Storage Bed by Yesul Jang 研究生Yesul Jang是千禧一代床的最初发明者Graduate Yesul Jang was the original mind 千禧一代的床被提升到齐腰高度behind the millennial bed that is raised to waist level 所以像寝室配件之类的东西都可以放在床下so items like dorm room accessories can all fit underneath, 作为一种临时的双层床 实用性很强as sort of a makeshift bunk bed of practicality. 此外 可以用围帘盖住你的东西Additionally, a fabric curtain can cover your belongings 这样它们就不会一直出现在视野里so that they are not in view at all times. 这种帘子很便宜In using such a curtain, 而且一旦发生损坏 可以迅速更换they are cheap and quick to replace if they incur damage. 因为统计数据显示睡眠空间和存储空间Because statistically sleeping space and storage 占据了住宅的大部分空间take up the most real estate in a dwelling, 将它们组合在一起it is a natural blend to pair them 是非常自然的in the same square footage. 3. 一个自制的隐藏床3. A DIY Hidden Roll Out Bed 重新摆放家具足以让任何人头疼Rearranging furniture is enough to give anyone a headache, 特别是移动床的时候and never is this more true than shifting beds. 他们笨重的体型和身材Their cumbersome size and stature 能让你抓狂will make you tear your hair out, 但是 关于如何更加实际地but fresh ideas have come to fruition 隐藏它们的新想法已经实现on how to make hiding them more practical. 其中一种解决方案是手风琴式的木条面板One such solution is an accordion style panel 每条木条由两端的铰链连接of wooden strips that are each connected by hinges on both ends. 实际上 这个平台可以折叠成一个抽屉In essence, the platform folds into a drawer, 通过让一块木板叠在另一块木板上with one piece of wood folding on top of another 就像你把它们堆起来一样as if you are stacking them. 当抽屉被拉出来的时候When the drawer is pulled out, 床的木架被拉平,铰链被拉直the wooden frame of the bed pulls flat, with the hinges flush. 形成了一个放床垫的水平面making a level surface for the mattress.
  • 2021-09-01致想瘦身的你:20周跑步减重蜕变我用Freeletics跑步蜕变视频 Hi, my name is Sunny,嗨 我是Sunny I am 23 years old and a marketing consultant.我23岁 是一个营销顾问 I used to be slim my whole life,我以前一直很苗条 I had a busy social life and did a lot of sport.我有很忙碌的社交生活 我做很多运动 But now it’s hard to even look at myself in the mirror.但是现在我甚至不敢看镜子里的自己 Especially if I’m just in my underwear,特别是我只穿着内衣的时候 what I see in the mirror makes me really sad.我在镜子里看到的让我很难过 我在20周前开始了我的减重之旅 我用Freeletics跑步软件健身 现在我想分享我的故事 可能它会激励你们其中的一些人也开始减重 我的第一周 非常辛苦 我的第二周 ……并没有好转 在我的第五周…… 我开始怀疑 这事什么时候才能变得轻松一些? 当时的天气也在泼我冷水 但我坚持在跑步!!! 我的第六周 我的第七周和第八周 我的第九周 我终于取得了进步 我好起来了 但之后事情发生了变化 我弄伤了我自己 这耽误了我几周的时间 我感觉非常沮丧 并想要放弃 我的第十四周 我还能回到受伤前的时候吗?! 我恢复到原来状态了 我甚至增加了Freeletics重量训练 交到新朋友 建立了自信 我的第十七周 设立更高的目标 我的第十九周 我感觉前所未有得好 我的第二十周 我做到了 I still remember standing here我仍然记得20个周前 in the same spot 20 weeks ago,我站在同样这个地方 feeling super uncomfortable in my own skin.感到非常的不自信 The first 15 weeks were really tough.开始的15周真的很艰难 It was exhausting and I was totally unfit我感到精疲力竭 并觉得自己身体素质很弱 On top of that, I also injured myself.除此之外 我还弄伤了自己 And that really got me down at the time,当时那件事真的令我非常沮丧 because I couldn’t perform as well as I wanted to.因为我无法表现得像我期望的那样好 But now, I would like to show you the results.但是现在 我想向你们展示我的成果 我20周的蜕变成果 体重:-14千克[31磅] 裙子码数:-3码 步速:-2分钟每千米 我用了20周彻底改变了我的生活 你也可以做到 它值得你的每一步 非常感谢在这个过程中帮助我的所有朋友 现在我仍在跑步并将坚持下去
  • 2021-09-01改善体态的3种锻炼方式Bad posture is a common problem in today’s society不良体态是当今社会的常见现象 Sitting at desks all day long and looking at your smartphone长期伏案工作和看智能手机 Developed a poor posture for many people造成很多人体态不良 but also a wrong workout or an除此之外 错误的健身方式或者 Unbalanced training can lead to a bad posture失衡的训练方式都会引起不良体态 with that you will destroy your strength gains and risk to injure your body这些会破坏你的力量训练效果 增加身体受伤风险 if you do a lot of push exercises like bench presses如果你平时主要做推力训练比如卧推 俯卧撑 Or push ups and too little exercises for your posterior chain但是极少关注后链肌肉群 You are tightening your muscles that are already tight and在训练时 你已经紧张的肌肉会更加紧张 muscles that are already weak have no chance to work against them而弱肌肉群无法与之抗衡 This results in a forward head结果会引起头部前倾 position slouching shoulders and around an upper back溜肩和驼背 This is not only这样不仅外形难看 about the horrible look it can also lead to neck pain and muscular imbalances还会引起颈部疼痛和肌肉失衡 to avoid or to correct this we need为了避免或纠正这个问题 to activate our muscles in the posterior chain and我们需要激活后链肌肉群 stretch and relax the tight muscles in the anterior chain拉伸 放松前方紧张的肌肉群 Minding the natural s curves关注脊柱的自然曲线 of the spine is not the goal to achieve a complete straight back不是为了练成完全垂直的后背 But to activate our weak and stretch to tight muscles而是为了激活弱肌肉群 拉伸紧张的肌肉群 When you activate your weak muscles you should在激活弱肌肉群时 aim for an extended spine and a wide你需要注意拉伸脊柱 做大幅度运动 range of motion to work against tight and以对抗紧张和 overused muscles过度使用的肌肉 One of the best movements you can do纠正体态最好的锻炼方式之一就是 for correcting your posture is the reverse plank bridge?反向平板支撑 This exercise activates muscles like your middle trapezius这种锻炼方式可以激活你的斜方肌中下束 Your rhomboids your erector spinae and your neck flexes菱形肌 竖脊肌和颈部屈肌 While stretching your pecs your long head of the biceps your front,同时还能拉伸胸肌 二头肌长头 deltoids and your neck extensors三角肌前束和颈部伸肌 to do this exercise correctly为了保证锻炼效果 You have to keep your arms straight pull你需要保持手臂伸直 your shoulders back bring your shoulder blades together and tuck your chin肩膀后拉 肩胛骨后缩 下颚收缩 Push your chest up as much并尽可能将胸部推起来 as possible and extend your spine伸长脊柱 You can do this exercise做这个运动时 with different hand placements fingers pointing forward or backward指尖方向可以朝前也可以朝后 If you place your hands如果手部姿势是手指朝后 with fingers pointing backwards you will activate your external shoulder rotators肩外旋肌会得到很好的激活 And this will result in a better shoulder stability这能提高肩膀的稳定性 You also achieve a higher range也把活动范围扩大到 of motion and the bed or stretching in your chest biceps and front delts胸部二头肌和前三头肌 The next exercise is the arch off with the posterior tilted下一个锻炼方式是盆骨弓起 pelvis it consists of three different movements它有三个动作组成 The first one is the shoulder flexion第一个动作是肩膀屈伸 This movement is very good to open up your shoulders这个动作对打开肩膀非常有效 for example to improve your handstand and all other overhead exercises比如在倒立和其他过顶运动时 Push your arms and your shoulder blades upwards向上推你的手臂和肩胛骨 and try to raise your arms as high as possible并尽量把手臂推高 Without bending them or arch your lower back不要弯曲或弓起下背 The next part is the horizontal abduction第二个动作是是水平外展 Here you also try to lift your arms as high as possible, but this time这里你需要尽可能地抬升手臂 同时 you try to bring your shoulder blades together打开你的肩胛骨 This will activate your rhomboids and your middle traps它能激活你的菱形肌和中部斜方肌 The last part is about the shoulder extension最后一个动作是肩膀拉伸 This will work better它能比另外两个动作 against the tight front delts than the other two arm positions更好地对抗紧张肌肉 In All three movements you tuck your请注意 在这三个动作中 你都需要收紧下巴 chin and look to the ground眼睛看地 This will activate your neck flexors and stretch your neck extensors这样能激活你的颈部屈肌 拉伸颈部伸肌 You should also aim for an external rotation of your arms你还要注意让手臂外旋 because this will work against the internal rotation of the tight muscles因为这能对抗紧张肌肉内旋 The last key point for this exercise is the extension of your thoracic spine?最后一个要点是胸椎伸展 Because this will activate your erectus bene它能激活你的竖脊肌 The third and last exercise第三 也就是最后一个改善方式 for improving your posture is any kind of rowing movements是任意形式的划船运动 You can do body rows rows你可以做自重划船 with the band seated cable rows or even dumbbell and barbell rows 或哑铃划船和杠铃划船 No matter, which kind you do don’t just move your arms无论是哪种划船方式 都不要只动胳膊 It’s very important to keep your spine slightly extended 一定要保持脊柱微屈 pull your shoulders back and bring your shoulder blades together肩膀往后 肩胛骨靠近 Avoid a rounded back and the forwarded head position避免圆背和头部前倾 The key to improve your posture is to do it改善体态的关键是 on a regular basis and not only for a few weeks保持长期规律而不只是短暂的几周运动 Your daily posture fails will always否则体态不会改善 remain the same or even get worse甚至变得更差 So don’t limit the duration所以 不要限制 of a training that improves strength coordination and mobility提升力量协调性和灵活性的训练时间 You will also profit你会受益于 from a functional full-body workout instead of an isolated全身运动 而非孤立片面的训练模式 one-sided training program if you want to know如果你想知道 how such a function of full body workout program feels全身运动项目的运动体验 Just go to a website and try our workout programs就来点开我们的网站尝试一下吧! If you have further questions leave a comment, thanks Alex更多问题请给我们留言 谢谢!
  • 2021-09-0120个小客厅整理和装饰方案没有比装饰一个拥挤小客厅更难的事了There’s nothing more difficult to decorate than a compact living room. 如果你不喜欢住在里面And if you hate every moment that you live in it, 可能要怪罪于那些体积庞大then maybe those large, 满面沧桑年久失修的所谓家具shin-bruising clunkers that you call ‘furniture’are to blame. 生活在小空间的关键就是有效的布局Efficient organization is the key to living in small spaces. 你必须重做家具You have to minimize clutter and ensure 来确保减少杂乱感that you redo your furniture 并用一定的方式来装饰房间and décor pieces in a way 从而使可利用空间最大化that it maximizes your available space, 或是至少创造出一个空间大的假象or at least creates an illusion of it. 今天Simphome.comToday I have for you 为你的小房间准备了20种装饰方法20 Organization Projects and decoration for your small living room by Simphome.com. 看完后By the end of this post, 你能学到各种关于装饰房间的方法you will be teeming with décor ideas and mostly, 以及一个兼具功能性和审美的居住空间a more functional and aesthetic living room. 20. 三合一软垫托盘20.3-in-1 Upholstered Tray Bench 正如这个手工爱好者所做的那样This upholstered tray bench can be repurposed 仅仅利用家里闲置的木板就可以将这个软垫托盘再利用from just about any unused wooden flat surface in your home, 做的像一个缝纫凳一样like a sewing bench, as this DIYer has done. 而且还是一件惊人的万用家具And it is an incredibly versatile furniture piece 它可以用来做床头柜that can be used as a bedside table, 写字台或是小凳子a lap desk or a seating surface. 这个衬垫用了一层3英寸厚的海绵All it takes is some 3-inch thick foam, 一种柔软织物和一些热熔胶a soft fabric for the upholstery and some hot glue. 如果仅仅是用作当凳子You can swap the regular foam for memory foam 也可以用记忆海绵代替普通海绵if the intended use is solely as a seating surface. 假如还想要把它用做托盘If you will be using it more as a serving tray, 那么就需要用一块深色织物来遮盖偶尔出现的污渍then using a dark fabric will hide the occasional spill or two. 19. 从中世纪风获得灵感的手工植物架19.Mid-Century Inspired Plant Stand DIY 这种植物架简约 整洁This Mid-Century Inspired Plant Stand is minimalistic and sleek. 更重要的是 不需要任何木工技巧就能制作More importantly, it requires zero woodworking skills. 一些已经切好的木圆盘 三个木榫卯Some precut wooden circles, three wooden dowels, L型托架加上一些热熔胶L-brackets and some hot glue. 你就可以随心所欲地定制一款植物架了You can then work on customizing the finish to your liking. 作者还推荐了粉笔画以及优质木材密封胶The author recommends chalk paint and a good wood sealant. 有很多方式供你选择来做个性化定制There’s so many ways in which you can personalize this. 比如 多个圆环 加大或缩小尺寸Add multiple circles, size up or size down, 调整高度play with the height 或者每三个按照长度升序排列or make three of these in ascending lengths 就可以做成一个阶梯花架to create a cascading cluster of plant displays. 18.钢管吊灯18.A Steel Pipe Chandelier 吊灯没必要总是很华丽或者装饰上水晶Chandeliers need not always be ornate or decked with crystals. 这里就有个虽粗糙但别致Here’s one with a rugged, 由钢管所做成的吊灯chic look and its made from steel pipes. 你可以You can give it a coat 涂上你喜欢的金属质感颜料 或是仅做防锈处理of your favorite metallic color or just rust-protect it. 这个设计不对称的吊灯It has disproportionate dimensions 加强了结构上的工业风which further amplifies the barebones, industrial look. 配上复古风的灯泡Pair it with retro-styled bulbs 如果再加上田园风的桌子或水槽就更完美了and you have the perfect complement for a farmhouse styled table or kitchen sink. 17. 装在墙上的文件盒17.File holder to wall storage idea 你是否喜欢旧物利用 并用来做装饰吗?Do you love repurposing old stuff and using it for décor hacks? 手头有不用的文件盒吗?Have an old file holder lying unused? 你可以把它用作墙上储物柜架You can turn it into a floating wall storage unit. 可以用来放书It can hold books, 遥控器或是其他生活必需品 不然会很突兀your remote control and other small essentials that can otherwise look ungainly. 我通常会建议As always, I recommend 加上你自己的定制签名that you add your own bit of signature customization 使它脱颖而出to make it pop out. 配上一个花瓶Pair it with a flower vase 这样你的客厅就多了一个美观且功能的小物件and you have an aesthetic and functional addition to your living room. 16.没有墙的家16. The No-Walls home 谁说家一定要有四面墙?Whoever said that homes needed to have walls? 来看看这个小居室设计Check out this micro-apartment design 巧妙地将卧室和客厅结合在一起that neatly integrates the bedroom within the living room. 不仅使这个房间Not only does it make the 看上去比实际的要大一些apartment look much bigger than it actually is, 而且因为通透还保证了采光充足 空气流通it also keeps things bright and airy by allowing unabridged airflow. 同时At the same time, 升高的loft设计又使卧室看上去像一个独立的空间the bedroom looks like a separate portion entirely due to the elevated loft design. 非常适合空巢人群或者小家庭Perfect for the empty nesters or small nuclear families. 15.装备鹿角蕨15.Mounting a staghorn fern 垂直种植已经流行许久Vertical farming has really taken off 现在 在墙上装上室内植物and it isn’t uncommon to find walls adorned 不再是什么稀罕事with wall mounted indoor plants these days. 如果你一直好奇 怎样才能达到这个效果If you have always wondered how to achieve the look, 那么这个将会对你有所启发then here’s some inspiration for you. 这项手工技术可以让你在墙上装上你喜欢的室内植物This DIY technique allows you to wall mount your favorite indoor plant. 在这个案例中使用的是鹿角蕨In this case, it’s a staghorn fern. 当然你也可以装上石松 凤梨还有附生植物But you can mount staghorn, bromeliads and epiphytes. 我甚至看到有人在墙上种兰花I have even seen orchids mounted on the wall. Oh, 你所需要的就是一块老木头all that it takes is a piece of old wood, 植株还有一些湿苔藓the plant and some wet moss. 很便宜但很有效果Inexpensive but effective. 14.给你的室内植物建一所迷你玻璃温室14.Build Mini Greenhouse glass for your indoor plant 室内植物装饰的想法给我和其他的手工爱好者Indoor plant décor ideas continue to impress me 都留下了很深刻的印象and several other DIY bloggers. 这次这个想法也非常有趣Here’s another very interesting one. 用一些旧相框为植物搭造一个新颖的温室Use some old photo frames to create a stylish greenhouse for your plants. 本质上是想建成一个While the basic idea is to create one that looks 小型温室like a miniaturized green house, 你可以不去做曲线 用其他的形状试验you can go one step ahead of the curve and experiment with shapes. Round, 圆形 正方形 长方形 都行square, rectangle, whatever works. 好好利用你的艺术天分和动手能力吧Put your arts and crafts experience to good use. 成品可能会让你感到非常震撼The results can be stunning to say the least. 13.自己动手做纱帘13.DIY Window Privacy Screen 窗帘和帷幕都已经过时了Curtains and drapes are so passé. 现在流行纱帘Privacy screens are the order of the day 你能自己动手做架子为什么要去买呢?and why buy off the shelves when you can customize them? 这个教程将演示可移动纱帘的制作方法This DIY tutorial shows you how to make a privacy screen 在你渴望阳光的时候that can be moved up or down or just removed altogether 还可以直接整个移走when you are craving for some extra solar energy. 这是个有趣的动手体验It’s a fun DIY make and you can choose a sheer 你可以根据你想要的透光量决定or a thicker fabric depending on the amount of diffused light 选择透明织物还是厚布that you wish to let into the room. 12.价值25美金的沙发桌12.$25 Sofa Table 当你在为获得更多空间而努力时When you are crunched for space and every square inch 房子里的每个角落弥足珍贵in the house is a premium, 那么你会爱上这款时髦沙发桌的实用性then you’ll love the practicality that this super sleek sofa table brings. 只需要嵌进沙发和墙之间的空间It remains wedged in between the wall and the sofa, 就像一个沙发头靠架almost working like a headrest shelf for the sofa. 你可以在触手可及范围内放上酒杯You can park your wine glass as well as store books, 还有书 花瓶或其它需要的东西flower vases or anything else that you need within arm’s reach. 这样当你窝在沙发里时就不用起身了Certainly beats having to get up from the couch during your personal leisure lazing. 和往常一样 尺寸仅适用于制作这个沙发桌的人As always, the sizing is just what best suited the author. 你可以定制成你需要的的尺寸You can always customize it to your liking. 11.挂在角落的书架11.Hanging corner shelf 房间的角落往往没有充分利用起来Corners are the most underutilized spacesin a house 其实墙角可以是储纳物品的好地方and they can be the perfect place for some additional storage. 同时At the same time, 也不用非要做得像这个悬挂角落架一样they need not look frumpy as this hanging corner shelf design shows us. 这是一个非常实用的设计This is a very practical design that allows the shelves 有需要时 书架可以上下移动to be moved up or down if need be. 独立支架支撑着书架Independent shelf brackets support the shelves, 书架可以用来藏书或其它装饰件which can be used to store books or décor pieces. 如果这是你第一次安装可以上下移动的If this is the first time you are installing hanging shelves 悬挂书架的话that can be moved up or down, 那些开槽叫做“标准”then those channels are called ‘ Standards ’. 10.来点宜家油漆10.IKEA hack painting ideas 需要的仅仅是一桶油漆Sometimes, all it takes is a fresh paint of coat 就能使废弃的家具焕然一新to restore a forlorn furniture piece. 我们也知道你在想什么But we know what you are thinking. 抛光 底漆 漆染Sanding, priming, painting, 这些你最好还是不要做it’s a chore that you’d best avoid. 这里有一个更简单的方案Here’s an easier solution. 这种宜家油漆能帮你钟爱的家具This IKEA painting hack allows you to quick-paint 快速喷漆 而且不用抛光或者打底your favorite furniture piece without sanding or priming it. 只需两层All that it takes is two coats 乳液漆或者粉笔漆of any milk or chalk paint 以及一层密封剂用作保护层and a coat of sealant to protect it. 就可以给家具一个经典外观Gives the furniture a vintage look. 如果你想达到做旧的外观效果(完全可选)You can sand it slightly (completely optional), 你可以随意一点轻轻打磨if you wish to achieve a distressed look. 再搭配些黄铜器具就大功告成了Pair it with brass hardware to complete the hack. 便宜 效果也好Cheap and effective. [音乐][music] [音乐][music] 9.自己动手做悬挂式皮革黄铜制液滴状花盆9.DIY Leather and Brass Teardrop Hanging Planter 这个悬挂式皮革黄铜制液滴状花盆的This leather and brass teardrop hanging planter draws inspiration 灵感来自Himmeli几何结构from the Himmeli geometric structures that 并且受到国内设计师们的追捧are a rage with interior designers, 尤其应用在当代装饰主题中 一些黄铜管子particularly in contemporary décor themes. Some brass tubing, 一段皮革系带加上你选择的花盆a leather strap and a planter of your choice, 你就可以做出这个液滴状花盆you are all set to create this teardrop planter. 通常As always, 定制化产品只受限于你的想象力customization is only limited by your imagination. 有无数的方法可以用来增添个人特色There are umpteen ways to add your personal touch. 漆染管子 摆弄几何形状Spray color the tube, fiddle with the geometric shape 或者只是和皮带形成对比or just go contrasting with the leather strap. 就像Himmeli一样Like everything Himmeli, 你得花些时间去设计形状you’d be spending a fair amount of time creating the shape. 不过最后But in the end, 它会和普通的花盆完全不同it will be a refreshing change from the normal planters. 8.嵌入式书架8.Convert Bookcases into Built-Ins 书架给房间带来对称和平衡Bookcases bring balance and symmetry to a room, 尤其是假如中心位置两边各一书架especially if there are two of them flanking your center piece, 比如说在电视机中心各放一样书架like a television for instance. 用这个方法With this DIY hack, 你就可以把书架改为嵌入式you can convert them into a built in case instead 看上去就像是墙壁的无缝延伸that looks like a seamless extension of your wall. 嵌入式书架看上去像一件昂贵的定制家具It looks like an expensive bespoke furniture piece 却是一件周末花上几个小时就能and is an easy weekend project that can be completed 轻松搞定的事in a few dedicated hours. 不过开始采购改造材料之前Ensure that you get the measurements right 你要确保先量好尺寸before you begin procuring the materials needed for the remodel. 7.自己动手做简单的倾斜书桌7.Simple DIY Leaning Desk 这款简单的倾斜书桌This simple leaning desk has clean 线条简洁 几乎是几何式设计lines and an almost geometric design 节省了空间 看上去也不错that saves space and looks equally good. 桌面厚重并且平滑It has a thick, flat desktop surface 可以用做办公桌或者是孩子的课桌for a work desk or for a study desk for kids. 你可以依据你的椅子类型You can customize the height depending 来决定桌子的高度on the type of chair you have 或只用来做过道桌or just use it as a walking desk instead. 最重要的是Most importantly, 手工简单并且直至桌子完成和上色the manual is straightforward and will cost less 花费不会超过50美金than $ 50 with the finish and stain. 这和宜家或在其他零售店里类似的桌子相比That’s much lesser than what a similar desk would cost at IKEA 能省不少钱or any other retail outlet. 6.书架墙6.Wall of bookshelves 什么样的书架能比传统书架或嵌入式书架更好呢?What’s better than a conventional bookshelf or a built-in one? 那就是悬挂式书架墙 可以把书整齐的码放在上面It’s a wall full of floating shelves that to neatly flaunt your books. 我们都喜欢悬挂式书架 这次制作的书架We love floating shelves and this one creates perfectly aligned rows 排列整齐还能衬托你的装饰and columns of shelving that can even accommodate your décor pieces. 自己动手做书架其实和买一个一样容易Creating it is as easy as buying (or DIYing) pre-cut shelves, 然后把它们挂在墙上and hanging them on the wall. 说明很详尽 连最小的细节也有标注The instructions are given to the minutest detail. 5.一个迷人的阅读角5.An engaging reading Corner 你会如何在房间内做出完美的阅读角呢?How do you create the perfect reading corner in a room? Well, 对于新手来说 就要动动脑筋了for starters, it needs to be well lit. So, 窗户边上的转角是最佳位置a corner next to the window is the perfect position. 假如你想在阅读的时候停下来打个盹You can use sheer curtains to diffuse the lights 可以用纱帘或窗帘来散光or drapes if you wish to cut it out completely for a mid-read nap. 使用转角书架或者悬挂式书架Use a corner shelf or a floating bookshelf 方便随时伸手就能够到书so that you have your books handy at all times. 一组简洁的沙发 或一个躺椅A compact sofa or a lounge chaise 加上舒服的扶手将会很称心with plush armrests will keep you good company. 对于夜猫子For the night owls, 建议增加一组落地灯there’s the option to add a ground lamp 落地灯和which can be blended 长沙发或窗帘搭配可以营造温馨的氛围with either the couch or the curtain upholstery to create harmony. 如果你厌烦到And if you are too bored 不想动脑子to rack your brains too much, 这个平台为你准备了所有需要的东西then here’s everything on a platter for you. 4.动手做几何形的碗4.DIY Geometric Bowls 这些几何碗虽然可能看上去非常艺术感 有些甚至像工艺品一样These DIY Geometric bowls might appear too arts and craftsy to some. 但它解决了你在家里遇到的一个最大的挑战But it solves one of the biggest challenges one faces in a home. 那就是如何把小东西收纳得井井有条Organizing the tiny things. 家里的东西总是会无故消失Things that tend to disappear into thin air. 这也就不难理解And these are so easy to make that we wonder 为什么有人不想桌面上太凌乱why anybody wouldn’t want a few on their desk. 那些办公用品 珠宝首饰 发卡等Office supplies, jewellery, hair clips, 很多的东西都能够收入碗中there are tons of things that can be stored in these. 你会因做了一个几何碗而感到高兴的You’ll be glad that you made one. 附录 你可以根据说明下载模板并剪裁P.S. You can download the template and just cut it out according to the instructions. 不怎么费脑That’s a no-brainer. 3.自己动手做3D镜子3.DIY 3D Mirrors 这是我个人最喜欢的创意之一This is one of my personal favorites. 这些钻石型3D镜子装饰艺术These diamond-shaped 3D mirror decorative art, 会反射光线 使得房子显得更大reflects light and makes the room appear bigger than it is. 它可用在房子的任何地方It can be used just about anywhere in the house 从起居室到浴室from the living room to the bathroom. 你甚至可以把它和You can even club it 悬挂式书架或者室内植物放在一起 制造一个酷炫的反射效果with a floating shelf or an indoor plant to create a cool reflective effect. 还记得我们分享给你的那些动人的雨云光线吗?Remember that amazing rain cloud smart light that we shared with you? 把它挂在这个上面Hang it right above this for an amazing array 在一个阴暗的房间就能形成一束迷人的反射光of reflections in a dark room. 不用花钱就能给你一种成就感The idea will give you sense of achievement without breaking your bank. 2.Michaels的3D花卉墙艺术2.3D Floral Wall Art by Michaels 我手头有足够多的室内植物和装饰性花盆I have enough of indoor plants and decorative planters for a while. 这里有些看起来不错Here’s something that looks equally good 维护起来还非常便宜的装饰but is super low on maintenance. 它就是3D花卉墙艺术This is the 3D Floral Wall Art 做起来非常有意思that’s incredibly fun to make. 你所需要的就是All you need is 一束人造花还有一个3D画布a bunch of faux florals and a 3D art canvas. 专注一些 10分钟内你就能With your focus, you should have a 3D floral bouquet 做出一个3D花束in less than 10 minutes. 我想它在任何一面墙上I assume it will looks 看起来都会很不错great on any wall. 小贴士:你甚至可以用花Tip: You can even use the florals 在你喜爱的照片上to create a 3D tiara 去构造一个3D王冠on your favorite photo. 只需在花蕾处剪下花朵Just cut the florals at the bud 用热熔胶粘在照片上即可and hot glue it to the photos. 在我们看最后一个创意前Before we get to our last idea, 如果对你来说这是一个新的频道I suggest you to press subscribe button 我建议你先摁下订阅健if this channel is new to you 和它旁边的铃铛图标and bell icon beside it. 这样每次发布新视频的时候This way you’ll be notified 你都会收到通知of our new videos every time I published them. 这个创意虽然是最后一个介绍 但同样重要Last but not least, 1.动手做陈列盒1.DIY Shadow Box 这里有个DIY教程教你如何用Here’s a little DIY tutorial for a coffee or a side table 咖啡桌或是靠墙桌做出陈列盒with its own shadow box. 这个陈列盒要有一个盖子和足够深的匣子The shadow box has an openable 盖子可以由强化玻璃做成lid that can be made of heavy duty glass 匣子被用作装饰and a sufficiently deep compartment 或用来存放物品that can be used for décor or for storage. 尽管看上去有点麻烦And despite looking like a cumbersome project, 但这个教程this tutorial 对初学者来说也容易上手makes it so easy even for beginner woodworkers. 假如你有一个旧咖啡桌If you have an old coffee table that can do 就让老物换新颜with a fresh lease of life, 立马就把它改造成一个陈列盒then go ahead and convert it into a shadow boxed one right now. 各位家庭装修爱好者们 以上就是所有装饰的小方法了That’s it fellow Home décor lovers. 希望你能喜欢我的这篇分享I hope you enjoyed my countdown through this list. 在关闭视频前Before you leave, 请为这个视频点赞like this video or share it with anyone close to you 或是分享给你的好友in your social media account. 欢迎大家在评论框评论或者提供建议Do liven up the comment box with your reaction or suggestions. 最后 下次再见 谢谢观看And lastly, Until next time, Thanks for watching.
  • 2021-09-0133m²香港小公寓改造The stories gives meaning to any design故事给任何设计赋予了意义 and I thought when is located next to the forest we should create a tree house我认为既然住在林边 我们应该建造一个树屋 because of something that was quite dreamy因为那样会很梦幻 and the same time very cozy也很温馨 the apartment is located in the middle of Hong Kong这栋公寓坐落在香港的中心地带 there’s not much of greenery area especially in the center of the city香港的绿化区域很少 尤其是市中心 so we actually really treasured a moment when we actually have an opportunity 所以 我们很珍惜这个 to build an apartment next to the hillside在山坡旁边拥有一座公寓的机会 this apartment is 33 square meters for the interior这栋公寓的室内面积是33平方米 four square meters for the balcony有一个4平米的阳台 I live in the apartment with my dog and我和爱犬一起住在这间公寓里 we each have our own corners我们都有各自的空间 the apartment is about three years ago at that time his one-bedroom apartment公寓是三年前买的 那时它还是一居室 and what I’ve done here is I demolished petitioning wall后来 我拆除了隔断墙 and built a tree house然后建了间树屋 after we you kind of break the wall拆除隔断墙后 it created like a panoramic view that frames the outside窗外的景色就变得很开阔了 I think a lot of the challenges comes in to like working with the existing built我认为 许多挑战来自于与现有的建筑格局相融合 that is being provided by the apartments that when I purchase当我买下这间公寓时 它就是那个样子 for the kitchen they made it out of brass and wood and that’s why I want to keep it厨房是黄铜和原木搭配的 我想保留下来 because there’s a already a very nice kitchen因为这是个很棒的厨房 we only have like a simple dark blue color我们只需要涂上一些暗青色 to echoes the kitchen to highlight the gold and not having overtly too blink既突出黄铜的颜色 又不至于让它太耀眼 and at the same time put in a few elements which is custom that is gold与此同时点缀上一些定制的金色元素 also like the Tom Dixon light adjacent to the sofa比如沙发边上的Tom Dixon灯具 a lot of people saying that in a small apartment you shouldn’t be using very dark colors很多人说小型公寓不宜使用深色调 it’s really kind of depends on what kind of situation you are in其实 这取决于你自己所处的情况 if you’re trying to frame the view of the outside如果你试图突出外面的风景 so the outside take presents as opposed to the inside那么应该突出窗外的景色 与室内形成对比 it actually helps you connect yourself to the outside这其实是在帮你完成与外部空间的交融 I bought and a patricia Urquiola terracotta tiles我买了一块Patricia Urquiola设计的赤陶土瓦 and clad the outskirt of it并给土瓦的外面涂了一层金色 and it worked perfectly with the timber frame它们和木质架构的搭配很完美 also the dark and the light is about creating sequences房间里深浅色搭配是为了构建空间序列 downstairs of the treehouse is only six foot and upstairs four foot树屋下方只有六英尺高 楼上约四英尺 it actually allows me to host dinner parties below the tree house这让我有足够的空间在树屋下面请朋友吃晚餐 when you get up to the tree house 走进树屋 all side of the walls including the ceiling包括天花板在内 每面都包上了松木 is all clad in Pinewood and when you’re inside the space you have a身处其中 really tiny slip of window that kind of looks out into the forest透过细长的窗户 目之所及 皆是森林 feels really cozy 这种感觉很惬意 one side of the was part of the closets其中一面墙是衣柜的一部分 so what I did to the closet is所以我对衣柜的处理是 the lower part I clad it in in paints that matched the dark blue paint下半部分涂上与楼下相匹配的暗青色 downstairs so when you’re in the lower level you feel like you’re in one space因此 当你站在下层时 感觉是一个空间 but when you actually get to the upper level it’s all kinda and timber so you但站在上层 被木质材料包围时 already feel like you’re in another space像是进入了另一个世界 because they want to minimize any vertical element in the kitchen 他们想弱化餐厅里垂直的元素 they’ve divided it into two under counter or因此 厨房安装了两台下嵌式冰箱 fridge so one is the freezer and the other one is just a normal fridge一个冷冻冰柜 一个冷藏冰箱 it is very quiet living next to forest住在森林边很安静 and it’s very convenient because it’s in the middle of Hong Kong 因为地处香港中心 生活也很方便 and is nice to actually be able to look into something而且 在香港 能看到混凝土大楼以外的东西挺好的 other than concrete in Hong Kong so we really want to treasure this that kind of view when you’re in here因此身处这里时 我们很珍视这样的景观 Thanks for watching . Subscribe to our Youtube channel感谢观看 请点击下方频道标志关注本频道 by clicking on the logo and notification bell to receive updates and our latest episodes.并打开通知 以获取更多更新内容
  • 2021-09-01最适宜的每周锻炼频率你可能听过哥们姐们说You might have heard your bros and broettes say 恢复期更为重要that recovery days are more important 每天都锻炼并不好and working out every day is bad. 但有些哥们儿却笃信每天锻炼有好处But some bros religiously believe in the value of training daily. 所以 确切地讲每周应该实际锻炼多少次呢So, exactly how many times should you actually work out per week? 当然 休息日是很重要的Certainly, rest days are important 毕竟 力量与肌肉生长相适应的过程并不发生在健身房里After all, strength and growth adaptations do not occur in the gym, 而是发生在你的睡眠和恢复期rather during your sleep and recovery. 但如果你只是一边在跑步机上步行两小时But if you’re only walking on a treadmill for two hours 一边在手机上看肥皂剧while watching telenovelas on your phone 那么休息可能没有那么重要rest probably won’t matter much then. 另一方面On the other end, 如果你竭尽全力举起自己的极限重量if you’re busting your booty lifting the heaviest weights possible 每次锻炼中都达到极限次数for as many times as possible each workout 休息的确很有必要rest indeed is necessary 重要的是Factor that matter is 当你决定应该多久去一次健身房时when deciding how often you should go to the gym, 你首先要考虑日常锻炼中的两件事:you need to fisrt consider two things about your workout routine: 强度 也就是你所推举重物的重量the intensity,aka the heaviness of the weights you are moving 运动量 即你的运动强度乘运动次数与组数and volume, aka your intensity times reps and sets. 调整三个因素中任意一个时 另外两个因素会受影响When adjusting any of these three factors, you will affect the other two. 这将会改变你对and consequently will change the answer 每周应该训练多少次的想法to how many times you should be training per week. 你需要考虑一下You have to ask, “首先你要在健身房做些什么”“ What are you doing in the gym in the first place? ” 如果你要做很多高强度损伤型训练If you do a lot of high intensity failure type training 那么你当然应该更频繁地休息then certainly you should rest more often 对于力量为目标的训练In terms of strength goals, 你通常会举很重的重物 这样就会很疲惫you’ll typically lift very heavy weights, thus become fatigued 并且需要更长的恢复期and demand more recovery. 就增肌而言 运动量是肌肉增长的根本因素In terms of building muscle, volume is the ultimate factor dictating growth. 如果你熟悉我的训练组合视频And if you’re familiar with my reps and sets video, 你可能会有印象you might have the impression 更多的运动量确实意味着更大的增肌量that more volume will indeed mean more gains. 但是 运动量越多不见得总是好的Unfortunately,more is not always better. 当运动量增加 你的疲劳水平会上升As you ramp up volume,your fatigue levels will raise 正如它随高强度训练上升一样just as it does with high intensity training 如果你没有足够的休息If you forgo adequate rest, 你的身体会超负荷 疲劳会加重 表现会受影响your body begins over reaching where fatigue increases and performance suffers continue 持续的不休息 并且过度的训练Continue to avoid rest and you begin overtraining, 在某种程度上你甚至可能会很开心at which point you’ll be happy to even be 仍有足够精力拿起勺子去吃早饭energized enough to pick up your spoon toeat breakfast! 一些研究表明运动量是有极限的Some studies also show that a threshold of volume exists, 也就是从某种角度来说meaning that at a certain point, 增加更多运动量对你并不会有任何好处adding more volume isn’t going to do youany good anyway. 更不用说疼痛感Not to mention soreness, 它会轻易削弱你的表现which can easily cut down your performance. 这也就是说 通常All this being said, typically, 训练间需要间隔48小时的休息 研究表明you want 48 hours of rest in between training, as studies 肌肉蛋白合成将在此时间正常进行do show that muscle protein synthesis will run its course in this timeframe. 但是这不意味着你but,that doesn’t mean 在休息的时候必须完全忽略健身you have to skip the gym entirely during rest. 一种更流行的最大限度恢复及训练方式One of the more popular ways of maximizing recovery and training 是通过 “肌肉群专项训练”is through a “ bro split.” 你一天锻炼肌肉群的一部分You’re training a subset of muscle groups on one day 然后第二天锻炼不同的部分and then any different subsets the next day the 目的是在训练一组肌肉的同时放松其他肌肉the intention is to rest one set of muscles while training the others 通常来说 专项训练涉及到将拉伸运动generally bros splits involve splitting your “ pull ” movements, 如引体向上 背部运动like pull-ups and back rows, 与“推举运动” 比如卧举 肩部推举分开进行from your “pushes,” such as bench and shoulder presses. 两种训练间做踢腿运动 或至少尝试一下And somewhere in between you throw in legs or… at least try. 通常这需要每周持续4至5天的锻炼Typically,this will result into training 4-5 days per week, 使每处肌肉群至少锻炼2次allowing you to hit each muscle group at least twice, 这被研究证明是最理想的运动量which research has shown to typically be the optimal amount. 但这并不意味着全身锻炼没有作用But this doesn’t mean full body workoutsdon’t work. 只要注意你的疲劳度并且合理的休息Just be mindful of your fatigue and rest accordingly. 专项训练也不能对疲劳免疫Bro Splits are not immune to fatigue neither, 因此 你应该花更多时间休息thus, you should take more rest days or change 或者将强度或运动量调整至合适的状态the intensity or volume of your training whenyou see fit. 如果你只是对研究结果感兴趣 下面是细节分解If you’re just interested in the research,then here’s a breakdown: 一般而言 研究结果认为Generally,the studies tend to agree 训练的中等强度大致在that training at a moderate intensity between 60 一组训练最大强度的60-75%to 75 % of your one rep max, 每天每组肌群最多四组 每组8至12次with roughly 4 sets of 8-12 reps of each muscle group, two 一周两次或者最多三次times a week with some exceptions for three times, 对增肌是最好的will be best for muscle gains. 至于肌肉力量 以稍高的强度训练For muscle strength, training at a slightly high intensity 即每组训练最大强度的80-90%of 80-90 % of your one rep max per muscle group 每组肌肉练4至8组with a range of four to eight sets per muscle group 每周两次适合大部分人群two times a week will suit the majority of the population. 大概是每周四次 作为一个专项练习And that’s roughly 4 times a week on a split. 同样的 调整低强度运动的天数Also,adjusting some days of low intensity training, 减少运动负荷 也是最有效的疲劳恢复法aka Deloads is best practice for fatigue recovery. 初级和中级举重运动员更容易Beginners and intermediate lifters also tend 避免更高频度的训练to be able to get away with higher frequency training 而优秀运动员或长期举重选手 会因为有更多的恢复期受益while elite athletes or long-term lifters can benefit from more recovery. 所以老实说 训练的次数So honestly, the amount of times you train 会因人而异can vary quite a lot from person to person. 视情况而定It… just… depends. 在一天结束的时候At the end of the day, 根据你的生活方式和你的亲身体验it will depend on your lifestyle and your own experimentations. 测试一下 听从你身体的感受Test things out, listen to your body, 采取能够达到你最好训练效果的训练频率and go with the frequency that gives you the best results. 记得在下面的评论中分享你关于训练频率的想法And share your thoughts on training frequenciesin the comments below. Like, 如果你喜欢这个节目的话 记得分享和评论share, and subdibbledo if you enjoyedthe video. 最后 谢谢观看As always, thank you for watching!
  • 2021-08-30腿型决定最适合你的锻炼方式Everybody tends to think that perfectly toned legs take months of hardcore exercising.人们普遍认为 练就健美的腿型需要数月的艰苦训练 good news folks各位 好消息来了 all you actually need is to know your leg shape事实上 你所需要做的是了解你的腿型 do 3 exercises specifically catered to it, and you’re all set!针对性地去做三种训练 就可以达成目标 So let’s get right into it…让我们开始吧 There are four main leg shapes:常见的腿型有四种 bow-legged, knock-kneed, false curvature, and normal.O型 X型 OX型 以及大众型 To figure out which one of them is yours,想知道你是哪一种的话 stand straight with your feet together, and上身直立 双脚并拢 look in the mirror to see where your legs touch.对照镜子检查自己的双腿哪里有碰触 Don’t forget to pay attention to别忘了留意一下 your thighs, knees, calves, and ankles.你的大腿 膝盖 小腿和脚踝是否碰触 Bow-legged shapeO型腿 If you notice your knees bending slightly outward, you probably have a bow-legged shape.其特征为 膝盖微微外翻 The main goal for this leg type is to pull the knees closer这种腿型的人 首先应该强化某些肌群 by strengthening the muscles使得膝盖合拢 and then stretch the muscles to pull the knees out.通过这些肌肉的伸缩让膝盖收紧 Thankfully, these 3 simple exercises can do the trick!幸运的是 以下三种简单的运动很有效 1. Pistol squats1 手枪蹲 Pistol squats are basically one-leg squats.手枪蹲即单腿蹲 These guys give a great workout to tons of your leg muscles,这项锻炼能很好地锻炼腿部肌肉 including your hamstrings, gluteus maximus, calves, and the insides of your thighs.包括腿筋 臀大肌 小腿 以及大腿内侧肌肉 So to perform a pistol squat,做手枪蹲的时候 stand straight and lift your right leg up.你需要先站直 抬起右腿 From this position lower down, squatting on your left leg, and come back up.从这个姿势下蹲 用左腿蹲 再站起 Repeat the same thing 10 times for each leg.重复这个动作 双腿各10次 The key to this exercise is to engage your core这个动作的关键是核心肌群发力 while keeping your knees soft.并保持膝盖放松 okay if you need to use a wall or a chair for some balance,可以先扶着墙或椅子 以保持平衡 with time you bulid enough strength to do pistol squat on your own.久而久之你便有足够的力量自行完成动作 2. Figure 4 stretch2 “4”式拉伸 This exercise is kind crazy,这听起来有点疯狂 but it’s unbelievably effective for a bow-legged shape.但对O型腿的人来说非常有效 It mainly targets your hip’s internal rotators这主要强化臀部内部的回旋肌 improving the flexibility of your hip muscles.并使你的臀部肌肉更加灵活 To start the exercise, lay on your back and做这个动作时 仰卧 place your right ankle on top of your left knee.把右脚踝放在左膝之上 Now bring the legs up and grab your left leg right below the knee.然后抬腿 从左膝下抱住左腿 Hold this pose for about 30 seconds, return to the initial position保持这个姿势30秒 然后回到初始位置 and repeat the same thing for the other leg换另一条腿重复同样的动作 Don’t forget to breathe correctly别忘了保持正确的呼吸 inhale deeply through your nose, pause for a moment,用鼻子深吸气 屏一会儿气 and then exhale slowly through your mouth.然后用嘴慢慢地吐气 3. Toe touching3 立位体前屈 Toe touching is really quick and easy,立位体前屈非常快捷易做 you can do it anywhere, anytime, no special equipment necessary.无论何时何地都可以做 也无需借助任何特殊器材 It mainly focuses on stretching your hamstrings and outer thighs.这主要是为了拉伸腿筋和大腿外侧肌肉 So begin by standing straight做这个动作时 站直 and placing your feet a bit apart.双腿微微分开 Bend down and try to reach your toes.弯腰 尽可能用手够到你的脚趾 Keeping your knees together and straight.膝盖向内收紧并伸直 Freeze for a second and come back up.定住一秒 然后回到原姿势 Do the same thing 10 more times, and your workout is over!重复10次以上就可以了 If you need help keeping your knees together,如果膝盖难以保持向内收紧 roll up the towel and hold it with your knees.可以用毛巾捆绑固定双膝 And on the contrary, if the exercise feels way too easy,相反的 如果觉得这个动作太容易 make sure to elevate your heels a little bit.可以微微抬起脚后跟 Knock-kneed shape X型腿 When you stand still, 当你站立时 are your thighs close to each other but your shins don’t touch at all?你是否大腿贴紧了 但小腿却完全分开了 Then you have knock-kneed legs如果是 那么你属于膝盖内扣 Or, as they are often called X-shaped legs.也就是经常所说的X型腿 This leg shape means that这种腿型说明 you have weak muscles on the outside of your hips and thighs你的臀部和大腿外展肌力量较弱 but very tight ones on the inside.而大腿内侧肌肉紧绷 And we’re gonna work on that!现在 让我们来解决这个问题 Side Lunges 1 侧弓步 This was one of the most popular leg exercises 这是最流行的腿部训练之一 and it’s perfect for knock-kneed legs.也非常适合X型腿的朋友们 Side lunges target your inner and outer thighs as well as your hips,侧弓步针对大腿内外侧和臀肌 making your legs nice and slim.并让你的腿更纤细美丽 Stand straight and place your hands on your hips.上身直立 手自然垂放于臀部两侧 Then take a big step to your right接着向右迈一大步 bending your right leg, while keeping your left leg straight.弯曲右腿的同时 左腿保持笔直 Return to the initial position然后回到初始姿势 and do the same thing for your left leg.换左腿 再做一次 Make sure to do at least 10 side lunges for each leg.双腿各做10个以上 You can also use dumbbells当然你也可以借助哑铃 to make the exercise even more challenging and effective.使你的训练更有挑战 更为有效 Lying hip abduction 2 侧卧臀部驱动抬腿 knock-kneed legs basically suggests that you lack hip strengthX型腿意味着你的臀肌缺乏力量 and the lying hip abduction exercise takes care of it.侧卧抬腿有助于改善这一点 It makes your outer thighs and hips work它能刺激你的大腿外侧和臀肌 balancing everything out.平衡腿 臀和其它部位肌肉的力量 It’s pretty easy to do as well –这个动作也非常容易 just lay on your side, raise your top leg up只要侧卧 抬起上面的腿 hold it like this for a sec, and lower it back down.保持这个姿势一秒 再把腿放下 Repeat the same thing 10 times for each leg双腿各10次 and that’s it!就大功告成了 Keep in mind that需要时刻记得 both of your legs should be either perfectly straight or only slightly bent.你的双腿要么伸直 要么微曲 Side step-ups3 单腿上台阶 Here’s another exercise to get the outer thighs made of steel!这是另一种让你拥有结实大腿外侧的训练 Moreover, this type of step-up can effortlessly improve your balance此外 它还可以轻松提升你的平衡性 and protect your lower back.保护你的下背部 Stand near a bench站在长凳旁边 (you can use a chair if you’re doing this exercise at home)如果你在家锻炼 可以借用椅子 place your right foot on it, and lift up your body将右腿放在上面 并用右腿提起身体 placing your second foot on the bench or chair as well.换腿 做同样的动作 Then go right back to the initial position.然后回到初始站姿 As always, 10 times for each side should be your minimum.按照惯例 双腿至少各10次 Make sure to keep a steady breathing pattern throughout the exercise, by the way顺便说一句 全程必须保持呼吸稳定 inhale when at a starting position and exhale as you go up on the bench.初始站姿时吸气 迈腿上凳时呼气 False curvature OX型 If your knees touch如果双膝相触 but your lower legs actually go outward and look way too skinny,但小腿向外打开 看起来很瘦 you’re probably in the false curvature group.那你应该属于OX型腿 To correct this要想矫正这种腿型 you just have to increase the muscle bulk of your lower legs,你需要加强小腿的肌肉群 and these 3 exercises can help you do just that!下面三项训练可以有效帮到你 1. Heel raises 1 踮脚跟 Heel raises are the easiest exercise you can think of这是你能想到的最简单动作 just stand straight and raise up on your tip-toes at least 10 times.上身直立 踮起脚尖 重复至少10次 This simple movement significantly increases your calf strength, gradually changing your leg shape.这个简单动作能强化小腿力量 并逐渐改善腿型 If you have trouble keeping balance,如果难以保持身体平衡 you can hold a chair or stand next to a wall.你可以借助椅子或靠墙站立 2. Walking or running stairs2 跑楼梯 Walking, and especially running stairs is a great cardio workout.走楼梯是很好的有氧运动 跑楼梯更是如此 It makes your glutes, calves, and hamstrings way stronger它使你的臀大肌 小腿肌肉和腿筋更加强壮 toning up your legs.从而塑造你的腿 So next time you have a work break,所以下次工作休息时 just walk a flight of stairs你可以走一段楼梯 to really make your muscles work!来锻炼你的肌肉 Deep knee bends 3 深蹲 The biggest advantage of this exercise is这个动作最大的好处是 that it causes your muscles to contract.能让你的肌肉收缩 This process boosts your blood flow这可以促进血液循环 and doubles your results, while also preventing strains.让锻炼事半功倍 同时避免疲劳 To perform it you have to place your feet shoulder-width apart做这个动作时 双脚分开 与肩同宽 and squat as low as you can,接着 用尽可能慢的速度下蹲 keeping your feet flat on the floor.保持双脚全脚掌踩实地面 Make sure to do about 10 deep knee bends every single day.确保每天做10个深蹲 If the exercise feels too easy,如果这个动作太简单 try to elevate your heels slightly or add dumbbells to your workout.可以尝试轻抬后脚跟或是借助哑铃 Normal shape最后一种:大众型 And finally, if your legs touch each other最后 如果你的双腿相触 at the upper thighs, knees, calves, and ankles大腿上部 膝盖 小腿都相互接触 and have only one tiny gap from the ankles只有脚踝到小腿中部 all the way up to the middle of the calves,有一个小小的空隙 you fall into the last leg shape category.那么你属于最后一种腿型 Nobody bothered to create a proper name for it,没有人闲着无聊给它取个名字 so it’s just considered to be normal.普遍认为 这种腿型是正常的 However, this doesn’t mean然而这并不意味着 that you can’t make your legs look even more fabulous!你的腿就不能看上去更完美了 So I have 3 cool exercises for you too.因此我为你准备了三项很酷的训练 Squats 1 蹲起 Squats are probably the most effective leg exercise ever created!这大概是目前最有效的练腿动作 They cover multiple crucial muscle groups,它能锻炼到许多重要的肌群 including hamstrings, calves, abs, and glutes.包括腿筋 小腿肌肉 腹肌 臀大肌 Your starting position for this one should做这个动作时 be standing up with your feet shoulder-width apart.先站立 双脚分开与肩同宽 Now squat down, keeping your back straight.然后下蹲 背保持挺直 Stay in this position for a couple of seconds and come back up.保持这个姿势数秒 然后回到原姿势 If you wanna get to your final goal faster,如果你想更快达到终极目标 use weights and repeat this exercise可以借助重物 at least 10 times every single day.并重复动作至少每天10次 One week in and you’ll see your legs transforming!一个星期的时间 你的腿就会有质的飞跃 Glute bridge 2 臀桥 Glute bridges mainly work on your abs (cool),主要锻炼腹肌 your hamstrings (even better), and your glutes(obviously).强化腿筋和臀大肌 So to get all these muscles working,为了同时锻炼这些肌肉 lay flat on the floor and bend your knees平躺 屈膝 so that your feet are directly under your knees.让你的脚在膝盖的正下方 Then lift your hips up, hold this pose for 2-3 seconds,然后抬起臀部 保持2-3秒 and return back to the initial position.再回到原姿势 For the best results, pay attention to your breathing pattern为了达到最佳效果 请注意呼吸节奏 ( inhale at the starting position and exhale as you raise your hips )平躺时吸气 抬臀时呼气 and squeeze your glutes each time you perform a bridge.每次臀上顶时用力收紧臀大肌 Walking lunges3 行进弓步 This precious exercise doesn’t just target a couple of muscle groups like most exercises do –和其他训练相比 这组训练可贵在 it works your entire leg!它能锻炼到你的整条腿 Your thigh muscles count as well,包括大腿肌肉 so it’s basically the most symmetrical leg toning you can get.所以 这几乎是最全面的腿部锻炼动作 To do a walking lunge, stand straight, keeping your feet together.做这个动作时 上身直立双脚并拢 From here take a big step forward向前迈一大步 and lower your body into a lunge.身体下沉 完成弓步 Push your back foot up and step next to your front foot.抬起后脚 并移至前脚处 Do 10 walking lunges forward,向前走10个弓步 then turn around and do 10 more back to your starting point.转身 再走10个弓步 回到开始的位置 The only thing you have to remember is to唯一需要牢记的是 keep your knees at a 90-degree angle.做弓步时膝盖保持90°弯曲 And there you go!就是这样啦 If you do all the exercises from your leg shape group regularly,如果你定期做那些适合你腿型的锻炼 it won’t be long ‘till you see the first positive results.不用多久 你就能看到可喜的效果 Good luck!祝你顺利! And how do you keep your legs in shape?各位 你们是怎样保持腿型? Let me know down in the comments!请在评论区回复我们 If you learned something new today,如果你今天学到了新东西 then give this video a like and share it with a friend.请点赞 并分享给你的朋友们 But – hey!嘿等一等 – don’t go anywhere just yet!别急着走呀 We have over 2,000 cool videos for you to check out.我们有2000多个精彩视频 只等你来 All you have to do is pick the left or right video,你只需选择你喜欢的视频 click on it, and enjoy!点开它 并欣赏它 Stay on the Bright Side of life!站在生活《闪光点》的一面
  • 2021-08-30如何矫正膝关节外翻最近好吗? 小伙伴们JEFF: What’s up, guys? 这里是Jeff Cavaliere ATHLEANX.comJeff Cavaliere, ATHLEANX. com. 今天我们来讲讲“X”型腿Today we’re going to talk about knock-knees. 更专业的叫法是“膝外翻” 形容膝盖内扣的状态Something more technically called”Knee Valgus”,but it’s when our knees start to cave in, 当你变成这样时 你看起来就像一只小雏鸟and you get that look that looks like a little, baby bird. 你可能不会喜欢这样 更重要的是You probably don ’ t like it, but more importantly, 它正在蔓延并损伤it’s causing, and wreaking havoc on the rest 你身体的其他部位of your body. 这点毋庸置疑I promise you. 在这我要介绍两种膝外翻的类型But there are two types of this. 第一种——不是那么严重The first – and a little less severe 它只会在你– is the type that actually happens only when you 做特定的运动时发生do certain exercises. 一般是 下蹲More importantly, the down, 或者深蹲的时候 除此之外(你的姿态)都是正常的or bottom portion of a squat, but otherwise, you’re good to go. 你只会在深蹲的最后的阶段发现这种情况You only see it in that bottom portion of a squat. 另一种是总以X型腿来走路的人Versus the other people who walk around with knock knees all the time. 他们的膝盖总是向内扣They have that inward caving of the knees all the time. 如果你不矫正膝外翻 它们便会导致一系列问题Both of them are going to cause a problem if you don’t fix them. 我会教你如何去矫正这两种X型腿I want to show you how to fix both of those. 那么就从其中不太严重的类型开始吧So let’s start with the lesser of the two, 现在我们让Jesse到杠铃下and we’ll get Jesse under the squat bar to 做一下示范help show that. 现在我们可以清晰地看到Jesse的膝盖So here we are now with a great view of Jesse’s knees. JESSE: 嗨 大家好JESSE: Hey, everybody. JEFF:虽然现在不是你想要看到的JEFF: Not what you wanted to see here, 但我保证它待会儿会更直观地帮助你but I promise you it’s going to be helpful to 明白什么是膝外翻 我们先来讲讲第一种情况understanding what it is, when we talk about that first, 它相对来说是不那么持续 更为短暂性的情况less permanent, more transient, 或者说是”功能性”足外翻or’functional’ valgus that we get. 特别是在深蹲的时候Especially on a squat. 我想让你看看它是怎么发生的I want to show you why that really happens. Jesse 现在你可以上来握住杠铃Jesse, why don’t you come on and grab the bar. 当Jesse下蹲的时候 会发生什么呢 这就是你会看到的What’s happening is, as Jesse goes down to a squat, this is what you’ll see. 它蹲得越低 膝盖内扣越厉害As he gets down lower, the knees cave in, 然后当他起来时 膝盖 逐渐打开变回原样and then as he gets back out the knees will go back out again. 再演示一次So show it again. 这时会内扣 然后变回原样In, they cave, and then they come back out. 下蹲Go down. 它们内扣 然后又变回原样They cave in, and then they come back out. 为什么它们会内扣Why are they caving, 为什么膝盖是在深蹲最后的阶段像这样内扣and why are your knees caving in like that at the bottom? 大多数情况下 它是股四头肌力量不足导致的Mostly it’s due to a lack of strength in your quads. 就好像当我正在做前臂弯举时So similar to when I’m doing a bicep curl, 我们知道前臂弯举最难完成的部分是这里we know the hardest part of the curl is right here, 在中间的位置in the middle of it. 这时我们的上臂和前臂成90度夹角Where our arms and elbows are at 90 degrees. 所以当我需要去So what happens when I need to get 完成这部分动作时会发生什么?through that part of the range of motion? 我要么抬起我的手臂I either lift my arm up, 让肩部来帮助完成动作 要么倾斜背部to let the shoulder help me out here, or I lean back to let the 让腰部来帮忙low back help. 但这两者都是尝试去将杠铃举得更高But both of them are trying to lift the bar higher to get me 来超过那个运动范围out of that range of motion. 只要我通过了这一部分As soon as I can get past that part, 然后这些代偿通常就没有了then all those compensations usually go away, and 我能够去继续做屈臂I’m able to resume doing an elbow curl. 当深蹲的时候会发生什么 再来做一次What happens here at the squat – come down again. 当我们蹲到这个位置When we’re down in this position here, 在90度 最大程度给股四头肌加负maximally loading the quads, right at that 90 degree, 或在更低一点儿的位置or a little bit lower position; 如果你的股四头肌不够强壮 那么它们就需要if your quads aren’t strong enough here, they have to get 更多的补充和帮助recruitment and help. 继续Go ahead. 然后他们就会带动Then they will pull on the muscles that are 最能够帮助完成这个动作的肌肉in the best positon to be able to do that. 那就是内收肌 或是腘绳肌That is the adductors, or the hamstrings. 我们知道在这个双脚距离We know with feet in this position here – 通常比肩部距离宽的位置usually wider than shoulder width – 当下蹲变为深蹲时 膝盖会向外走and the knees tracking outward as you go down, into the squat like that – 这个时候 受牵拉最多的是内收肌群into the squat like that- the biggest stretch is on the adductors at the moment. 所以它们真的可以拉住膝盖So they can actually pull. 暂时给你一点向内的力Momentarily give you a little bit of that. 他继续起身He keeps coming up. 正在通过那个”困难点”Right past that point now, 深蹲对他的股四头肌来说不再那么难it’s no longer that difficult on his quads. 所以现在它们可以摆脱它So now they can get out of it, 他可以继续完成没做完的部分and he can come back up the rest of the way. 所以代偿经常发生在股四头肌比较弱So it’s compensation for usually having a weakness in your quads 不能承受施加在你的肩部上的负荷的时候that can’t withstand the load that you’re putting on your shoulders. 所以有两条简单有效的 最小化负荷的途径So the two easy ways to minimize that, and work around that, 第一点你可能并不喜欢number one– your ego isn’t going to like this– 那就是减少你使用的杠铃的重量it’s to lessen the weight that you’re using on the bar and 确保你每一次重复动作的时候 都不会发生膝盖内扣make sure you can command every, single rep without allowing the knees to cave in. 第二点 尝试在站立时两脚位置变窄一些Number two is going to be to narrow your stance a little bit 这样 你就不会用内收肌代偿so you aren’t putting the adductors at this mechanical advantage, 这个方法真的有用 然后……旺财来了 拜拜and this ability to really do that, and – there goes Lucky. Bye, 旺财!Lucky! 来帮助在这里负担 帮助你蹲到最深To be able to kick in here, and help you at the bottom. 下一个你可以做的是The next thing you can do though, 真正强化你的臀部肌肉is you can actually work to strengthen the hips themselves, 这对每个人来说都是一个更好的长效的方法which will be a better long-term approach for everybody. 包括现在我们将要介绍的更严重的那组Including the more severe group here, which we’re going to address now. 所以让Raymond来让你更清楚发生了什么So it helps to break out Raymond to show you what is actually going on, 为什么你的膝盖会变成那种状态――and why your knees are in the condition – 可能没有这么糟糕 ――但他的膝关节是外翻的hopefully not this bad – but he’s got knock knees here. 他的膝内扣着He’s got knees that cave in. 我是说I’m saying that, 这种情况更糟糕these are things that are in a more severe condition. 它们一直发生在你身上They’re happening to you all the time. 它不止是功能性的 只在一次训练中发生It’s not just functionally, with a single exercise. 所以这里发生了什么?So what’s happening here? 首先你必须明白The first thing you have to understand is, 当你观察膝关节本身的时候when you look at the knee joint itself, 它其实并不真的是一个整体it’s not really an entity. 它其实是由 两块骨头支撑起来的It’s actually just the result of two other bones that are making it up. 我把这称之为”从属”关节I call this a consequential joint 因为当说到膝关节时 你所谈论的膝关节本身because it doesn ’ t really matter what you’re talking about, 并不重要in regard to knee, 除非你真的去讨论 底部的胫骨怎么了unless you want to talk about what’s actually happening in the tibia, from the bottom, 以及上面的股骨发生了什么and what’s actually happening from the femur, at the top. 因为正是这两块骨头Right. Because it’s the reaction of what’s going 所发生的 会决定膝关节on with those two bones that determines what’s going 发生什么on with the knee. 你不能指望单看膝关节能够找到问题根源You never want to look to the knee for the source of the problem. 你得看它的上面和下面You look above, and below. 所以我们先看下面 这是引发很多问题的地方So let’s start below because this is where a lot of stuff happens. 我会通过我自己来向你展示I’m going to show you on myself here, 扁平足是如何导致膝外翻how flat feet can really, really contribute to this knee valgus, 以及你需要做什么来消除它and what you need to do to fix it. 因为我们知道腿的正常位置是这样的Because we know that a leg that sits properly should look like that. 当足弓塌陷向地面的时候As the arch here collapses toward the ground, 像这样 就会过度旋前as it will, and it over pronates. 和一些有扁平足的人的状况一样As it will with somebody that has flat feet. 你能看到它会让胫骨跟着它动You can see that it actually drives the tibia in with it. 像这样As this drives in, 如果这里保持打开 进而就会让膝关节 张开if this stays out here you’ve got this gapping going on here, at the knee. 然后就形成了膝外翻You’ve got that valgus. 所以你会这样张开So you’ve got that gapping, 并且膝外翻 都是因为这里过度旋前and knock knee because of this over pronation. 你的体重会导致(足弓)下降和向里塌陷All your bodyweight is driving down, and in. 所以如果我们能纠正这种情况So if we can correct this 我们就有机会让膝关节复原then we have an opportunity to get this back out, 让一些外翻的负荷从膝关节消失and take some of that valgus stress away form the knee. 如果你也关注到了髋部If you look at the hip here as well, 我们能做的是把股骨在髋关节的部位内璇what we can do is get some internal rotation of the femur in the hip – 就在上面 它会带动这里 再看一下right up here – that drives this, again, 向下 向里 产生 膝关节的外翻down, and in, and creates this gapping here of the knee. 从上面向下From the top down. 我们需要关注膝关节上部和下部We need to address both the top, and the bottom. 让我们从脚开始Let’s start with the foot, though, 讨论扁平足的情况 向你展示and talk about the flat foot condition, and show you 如何松解特定的肌肉how you can do some things to actually loosen up particular muscles, 加强另一些肌肉and then strengthen others to 来真正的解决它 让情况变好really start to fix this, and make this better. 所以我再来看一下脚部 从下往上So we have the feet again, from the bottom up. 如果我们想要解决膝关节现在的状况If we’re going to try to work on this knee condition here 我们应该确保从足部开始纠正we’ve got to make sure we’re fixing the feet from below 考虑到胫骨发生的变化就像我刚刚向你展示的because of what’s happening at the tibia, like I just showed you. 所以 这就是为什么它这么重要So now. Here’s why it’s so important. 当足部过度旋前When the foot over pronates, 下肢向下向里旋转what happens is this lower leg rotates down, and in, which 带动膝关节下降 让它向里扣brings the knee down and gaps it in like that. 我们知道 因为长期的保持这个状态We know what happens is the muscles on the outside of the leg here 腿部的外侧肌肉会适应性的缩短变紧get adaptively shortened, and tight because you’re in this position all the time. 记住 这是一个长期的过程Remember, this is the chronic form of this. 这是长期这种姿势的结果This is the one you’re in all the time. 这些肌肉变紧So these muscles get tight. 所以我想让你做这些So here’s what I want you to do. 首先The first thing is: 你需要对小腿外侧的扳机点you’ve got to attack this trigger point that’s located right on the 进行点按 就像Jesse展示的outside of that lower leg there, as Jesse’sshowing you. 你可以用你的手指来做What you do is, you can either take your fingers, 或者也可以用曲棍球棒 或者其他东西or you could take a lacrosse bar or something, 把手指放在那一点上and you put your finger on that spot. 然后你需要做的是像他这样Then what you want to do is rotate your ankle 旋转踝关节in the direction he’s doing here. 所以你其实要松解那个So you’re actually trying to floss that muscle – 正在你手指下面的 腓骨肌that peroneal muscle – underneath your finger there. 如果这真的是那个You’ll want to scream, 你需要处理的长期在这的扳机点or jump through the roof if this is actually something that you 你会想要尖叫 或者跳上房顶deal with on a long-term basis here. 这可能会非常的紧This is going to be tight. 在这最上面 你也会想拉伸这块肌肉On top of that, you also want to stretch thismuscle. 因此你可以做JesseSo you’re going to do the stretch here 向你展示的拉伸动作that Jesse’s showing you, too. 你要把腿交叉You’re going to cross your leg over, 然后脚趾向下弯 就好像and then you want to point your toes down, like you’re 你试着踮起脚尖走路trying to go up on your tippy toes. 从这里开始 你试着弯曲你的脚Then from there, you’re trying to twist your foot 同时 把它向下 拉at the same time that you’re pulling it down. 朝向天花板向上弯曲You’re trying to twist it up, toward the ceiling. 好的地方是 在这个姿势下The good thing here is because of the position 髋关节是外旋的of your hips here, into external rotation, 任何待会儿你会看到的 髋关节内旋导致的紧张any of the hip internal rotation tightness that you – which you’re likely going to, 都将会被解决as you’ll see – is going to be addressed here, too. 所以这是一举两得So it’s a great one-two punch. 除了刚刚的松解 现在你应该想办法增强那些But beyond that now you want to strengthen the muscles that are probably becoming too 太弱不能维持足弓的肌肉weak here, and not helping you maintain that arch. 正是这些肌肉让你无法Therefore, it’s not allowing you to keep 保持膝关节在良好的位置that better position at the knee. 所以你需要用弹力带So here’s where you would hook a band 绑在脚上做一些训练 有趣的是onto your foot and do some of the exercises here. Ironically, 这不仅仅是it’s not just trying to 增强处在对侧的 胫骨后侧的肌肉strengthen the muscle that’s on the opposite side here, which is the posterior tibal. 从功能上说 它与你松解的 腓侧的紧张肌肉 是相反的That…well is functionally opposite of what you’re doing for the peroneal muscles that are tight. 我现在可以告诉你I can tell you right now, 腓侧的肌肉可能也不够有力the peroneal muscles are also probably not strong. 你的整个“马镫”都是弱的Your whole stirrup there is weak. 所以你也要加强它们So you want to strengthen them as well, 你可以做这个练习and you can do that with this exercise here. 你实际上是尝试在You’re actually just trying to resist the motions 把你的踝关节朝这个方向拉的时候of eversion of the foot as you go 做踝关节的外翻and move your ankle in this direction. 因此关键点是So the point being is that, 你的肌肉在这里变紧 是因为重力your muscles got tight here because gravity is pulling you down in 会把你向下拉 而不是因为你主动that position, not because you’re actively pulling yourself down, 放下脚掌 变成平足into that flat footed position. 你让重力胜过了你You’re just letting gravity win here. 这会让肌肉在一个缩短位置That’s what’s causing these muscles to stay in this shortened position 随着时间推移 肌肉变紧and over time, become tight. 所以进行拉伸 加强两侧肌力So stretch them out, strengthen them on both sides, 你就会在正确的方向上 修复它and you’ll be moving yourself in the direction of fixing it. 至少是从下面部分来说At least from this point, down. 现在我们来看上面的部分Now let’s work on it from this point up. 我们已经解决了从下面到 膝关节的问题So if we’ve got the bottom up to the knee, 现在我们解决 从上面到膝关节的问题now we’ve got to work from the top, down. 这意味着我们的目标是髋关节That means we’ve got to target the hip 因为髋关节是控制股骨的because the hip is going to be what controls the femur here, 正如我们开始提到的which is really half of that knee joint, 它对膝关节的影响占一半as we talked about in the beginning. 现在我要告诉你I’m going to tell you right now, 最主要的导致膝关节外翻 股骨内旋的原因the number one problem that’s causing this knee, this femur, to internally rotate here 是腿部的外旋肌群 或者外展肌群疲弱is a weakness in the external rotators, or the abductors of the leg. 我可以告诉你 这与你做了多少深蹲无关I can tell you, it doesn’t matter how much you’re squatting. 与你作为一个深蹲爱好者有多强壮都没有关系It doesn’t matter how strong you are as asquatter. 与你做了多少弓箭步也没关系 朋友It doesn’t matter how much lunging you’re doing. Guys, 如果你不把关注点放到if you’re not paying attention to the small muscles of the hip here 让髋关节完成和控制外旋的小肌肉群that allow it to be externally rotated, and control the external rotation of the hip, 那么不管你怎么做 都是不够的then you’re not doing enough. 我知道这是很枯燥的事I know this is the boring stuff, 但做这个视频就是来让你 最终克服它but this video was made to help you finally overcome this. 所以 如果你能坚持每周两到三次每次三到四组So if you could commit to doing three, or four sets, two, or three times a week 长此以往 你会纠正你的膝外翻的状况you’re going to go a long way to finally fixing this position of the knee. 正如我所说 膝关节正在被“杀死”As I said, consequentially this knee is getting killed. 它必定会因为这个姿势而被废掉It’s getting destroyed here because of thisposition. 这种膝关节内扣的姿势This’knock knee’ position. 你试图做任何事情都是一场灾难You trying to do anything out of that is a recipe for disaster. 当我们回来看膝关节本身So when we look at the hip itself, 我们要它外展we’ve got to abduct it. 我们怎么让它外展?So how can we abduct it? 我喜欢这种侧方锻炼I like this side-lying exercise here 因为它能适用于各个级别的力量because it can be scaled to all levels of strength. 如果你从这开始So if you start here, 一个比较弱的位置 我们知道这很弱in a weaker position – we know it’s weak – 你可以把手放在地面上you’re going to put your hands on the ground, 你可以让你的脚在地上支撑你you’ve got your foot assisting you on the ground, 只需要在这一侧做平板上举and you’re just trying to go into this side plank lift. 你尝试着从底部开始 外展髋部来增强它You’re really trying to abduct that hip on the bottom there to start strengthening it. 我喜欢的是 我更强壮时不必一直停留在这个阶段What I like, again, is that I don’t have just stay there as I get stronger. 这会变得很容易It’s going to become too easy. 当我到达了进阶的力量想稍微提升一下难度的时候When I want to go a little more after advanced level strength here, 我可以移除手部支撑then I can take away my hand, 甚至是足部的支撑 让另一只腿也完全离地or even take away my foot and lift that other leg up, off the ground entirely 所以臀部完成所有这些训练后 开始外展了so all the work is now being done by that bottom hip, into abduction. 所以这是一个很好的以你自己为标尺的方法So it’s a great way to scale yourself and 来让你持续的锻炼臀部 让它完成自己的工作make sure you continue to put the heat on that hip, and make it do its job. 在这些之外 我们也要加强那些外旋肌But beyond that, we also have to strengthen those external rotators. 我需要做就是把这个弹力带What I like to do is take this band and wrap it just 缠绕在膝关节上部 不要在下面above the knee – not below, 因为我们不想膝关节扭转太多because we don’t want to torque the knee too much – 把它放在膝关节上put it above the knee. 我们允许 像Jesse正在做的这样We allow ourselves – as Jesse is doing here – 在髋关节内旋的范围做 只要能把这个动作进行下去to get himself into internal rotation at the hip, as far as it can go. 这样可以进行的 外旋的移动范围 是最大的So the excursions, the amount of range of motion that he has into external rotation, is maximized. 当他到这个位置时 训练开始As he gets into position here, now the exercisestarts. 现在他需要抵抗弹力带的力Now he wants to try and pull against the resistance of that band, 来向外运动get it all the way out here, 尽最大地外旋 保持一小会儿as far externally rotated as he can, hold it for a brief count, 慢慢的回到原位come back in nice, and slow. 离心控制是非常非常重要的 特别是谈到膝关节的时候Eccentric control is a great, great asset to have when you’re talking about the hip 因为当你做深蹲的时候 你会很自然的伴有内旋because as you go down into that squat you’re going to get internal rotation naturally. 但你同时想要离心控制好它But you want to be able to eccentrically control it as well. 所以这两部分练习你都得做好So you want to make sure you’re doing both halves of that exercise. 最重要的是 这些锻炼都能Most importantly, both of these exercises, 从上到下进行纠正 朋友们to start correcting it from the top, down. Guys, 你从底部向上you start from the bottom up, 你从上面开始向下you start from the top, down; 我并不关心你从哪里 开始I don ’ t care where you start. 但是他们都得锻炼But both of them have to be there 因为我们知道膝关节与它们都相关because we know the knee is a factor of both of them. 这就是全部内容了 小伙伴们So there you have it, guys. 不论你的情况是短期的No matter whether your condition is more temporary, 还是长期的 你可以发现or more long term, you see here that the areas 你需要关注的区域是相同的of attack you want to focus on are the same. 你需要从下面练起 然后向上走You’ve got to work from the bottom, up. 也可以从上往下练You’ve got to work from the top, down. 不要抱怨膝盖了 因为这不是问题所在Stop blaming your knee because it’s not theproblem. 即使它看起来如此糟糕Even though it’s the thing that looks so messed up, 那也不是真正问题的关键that’s not what’s really going on here. 你必须确保你找到了根本的原因You have to make sure you’re attacking the real root cause, 并坚持按照我示范and hopefully I’ve shown 给你的简单方式去锻炼you a very simple way to do that. 我还做了一个完整的合集I’ve also put together a complete program 想让力量训练回归科学that likes to put the science back in strength, 并且让你找到真正切实有效的方法but in a way that allows you to find the things that work, 只做有效的事do only the things that work, and 不要把时间浪费在无意义的事情上面stop wasting time doing the things that don’t. 这是我们所有课程一致的原则All of our programs are built on that same principle, 同时帮助你 像一个at the same time helping 运动员一样训练you look like an athlete. 在结束之后 我们都想表现的更好At the end of the day, we want to perform and look better. ATHLEANX.com 可以满足你Those are all available over at ATHLEANX. com. 如果你觉得本视频对你有帮助 欢迎在评论区留言If you’ve found this video helpful leave yourcomments below. 让我知道你还需要哪些帮助Let me know what else I can help you with and 然后在以后的视频中满足你I’ll do my best to do that in future videos. 好了 小伙伴们All right, guys. 下期再见See you soon.
  • 2021-08-30猫咪生态园过去的大概30年里我们一直在救助猫– We’ve been rescuing cats for almost 30 years. 一旦我开始收养猫 这逐渐变成了一种执念Once I started adopting, it become kind of an obsession 之后猫的数量就像是滚雪球般增长and then it just kind of snowballed. 我们现在有22只猫We currently have 22 cats, 这听起来很疯狂 也没有计划性which sounds insane,and wasn’t planned. 这是SmudgeThis is Smudge. 那里是Poppyseed Cheesecake ChocolateAnd so there’s Poppyseed, Cheesecake, Chocolate Secret Donut Vanilla Smoky MinibeanSecret, Donut,Vanilla, Smoky, um, Minibean Imibin Mikon Climber. 我忘了许多名字Imibin, Mikon, Climber. I’m forgetting a whole bunch. 我想不起别的了I can’t remember anymore. 你好 PepperHi, Pepper. 如果你是爱猫人士If you’re a cat person 对于我来说猫信任你的那一刻to me,the moment that the cat trusts you, 因为猫通常很机警 because cats are usually wary, 它们的信任让我觉得很惊喜I just find that aspect of it to be amazing. 我喜欢收养无家可归的猫I like to adopt cats that are hard to place. 你知道 我们收养黑猫You know, we take black cats,because of superstition, 因为它们很难找到归宿 我还喜欢收养怕生的猫are hard to place, and I like to take shy cats, 因为大多数人不愿意要它们’cause most people don’t want them. 所有猫都是不同的All cats are different. 有些喜欢社交 有些喜欢独处Some cats wanna be social, some wanna be their own space, 我们大概在25年前开始建猫道and we started building catwalks about 25 years ago. 这个房子到处都是猫道 喷泉The house is filled with walks, it’s filled with fountains, 到处都是水声both for the sound, 因为猫在那里喝水and because the cats drink from them. 回报就是我们和猫拥有这个禅意的经历The reward is that we have this zen-like experience for us and the cats. 22只猫 是22种不同的有意识的生灵22 cats, they’re 22 different sentient beings. 猫传染性腹膜炎(Cat FIP)一种对猫来说致命并且无法治愈的疾病 我第一次接触到FIP是四年前My first experience with FIP was four years ago, 我们已领养了两只小猫 其中一只叫Peanutwe had adopted two kittens and one of them, Peanut, 被诊断患有FIP 这个病我从未听过was diagnosed with FIP and I had never heard of it, 这个可怕的病症and it’s this horrible disease 幼猫和成猫都可能会感染that usually attacks kittens and older cats. Peanut从确诊到我们不得不对它进行安乐死只活了五天Peanut lasted five days from diagnosis to the time we had to euthanize her. 我被告知这种病很罕见 我想I was told it was really rare, and I thought, 我已经养猫养了25年I’ve been doing this for 25 years, 我不想再看见这种病first time I saw it,I’ll never see it again. 我们又收养了两只小猫Vanilla和Ms. BeanWe adopted two more kittens, Vanilla and Ms. Bean, 并且Ms.Bean被诊断患有FIPand Ms.Bean was diagnosed with FIP, 但是通过网络的奇迹but through the magic of the internet 和猫的名气and the fame of my cats, 我们接触到了加利福尼亚大学戴维斯分校I was put in touch with UC Davis. 他们正在进行药物试验They were starting a drug trial, Ms. Bean得到了救助and Ms. Bean was accepted. 最终她没能成功康复Ultimately,she didn’t make it, but they learned 但是他们通过研究它学到了很多but they learned a great deal from studying her. 我发现了Smoky 另一只患有FIP的小猫I found Smoky, another FIP kitten. 我当时有些害怕It was a little scary, 要知道我刚刚从痛苦中走出来knowing what I had just gone through, 但是我很可能要再经历一次that I was probably gonna go through that again. 但是Smoky不像Ms. Bean 它对治疗有反应But Smoky, unlike Ms. Bean, did respond, 这特别罕见one of the rare ones that did. 他经历了持续12周 每天两次痛苦的治疗He went through 12 weeks of twice daily painful shots. 治疗计划是这样 他再也不会离我而去了That was the protocol, and he would never run away. 他现在完全康复了He’s now completely recovered, 并且他是现在仅有的几只and he is now one of the very few cats 能从FIP中活下来的猫who survived FIP. 他是一只很特殊的猫He’s a pretty special cat. 这种疾病的研究者们认为The researchers who have been studying this, 他们已经研究了大概50年they’ve been studying it for 50 years, 但今年是他们第一次能真正治愈一只猫and only this year is the first time they were actually able to cure a cat, 这件事鼓舞了我们去为研究者募捐and so that inspired us to raise money for the researchers, 去加快药物的研发to speed this drug. 建造是我的主要工作My main business is construction. 我有一个建筑公司 在那我可以建造所有猫道I have a construction company, which is how I could build all these catwalks. 我们一直不停的建造猫道We never stopped building catwalks. 时间和金钱允许的情况下我们就建We build them as money and time allows, 我们没有建造过猫不用的猫道and we’ve never built one that they don’t use. 并且我们努力去发明新东西And we try to invent new things. 很多年来 人们一直在问我For years, people have asked me, 你能在我房子里建一个吗?can you do this in my house? 我们正在以组件形式售卖猫道And we’re selling the catwalks in kit form, 我们的想法是用合理的价格and the idea is that for a very reasonable price, 你就能拥有一个完整的猫道you’ll get a catwalk complete. 只需基本的木工技术就能组装得和我们的一样It will be able to install by basic carpentry skills, and they’ll be like ours, 它们可移动并且整个流程they’ll be floating, and the proceeds of that 将由ZenByCat提供教学will be going towards ZenByCat, 这和FIP的研究有直接关联which goes towards FIP research. 我是多个社交网站的会员I belong to a lot of social media sites that, 这些团体为FIP服务 有私人的和公开的these groups for FIP, both private and open groups, 每一天故事是一样的and everyday, the story is the same. 你看见新成员加入 然后说You see new members joining, and saying, 你知道吗?我为我或我孩子收养了一只猫you know, I adopted a kitten for me or my kid, 当它们感冒的时候 我突然被告知and they got a cold, and suddenly, I’m told, 我只能给他执行安乐死 这太可怕了I have to euthanize it, and it’s so horrific. 你十分无助You’re so helpless. 你被告知你什么都做不了You’re told there’s nothing you can do. 这些人心碎了 他们想做点什么These people are heartbroken, and they want to do something 我们尝试着 给他们更有可行性的办法and we’re trying to give them a constructive way 这是我的殷切希望to do something, that’s my great hope for this.
  • 2021-08-30明星教练告诉你如何帮演员完美形象我是杰森·沃尔什 洛杉矶的一名培训师I’m Jason Walsh. I’m a trainer in Los Angeles, 我让演员们为电影做好准备and I get actors ready for movies. [背景乐](background music) 很多时候 会有工作室来找我Most of time, it’s gonna be something where a studio comes to me 并向我咨询角色的准备事宜and asks me about prepping someone for a role. 我们要做的就是坐下来想一想What we do is we literally have to sit down 找出这个角色的特点and figure out what the characteristics are of that role 需要考虑的因素有很多The variables involved meaning like are they going to be 比如是否在沙漠里 是否会负重in the desert, are they going to be carrying heavy weight. 有无外骨骼设备以及角色体型胖瘦you know an exoskeleton, how physical is the role. 而且有许多背景因素需要考虑But a lot of it has to do with, you know, background, 演员是否新手 之前是否受过类似训练are they a novice, if they ever train like this before. 信不信由你 我们是在帮演员塑造角色Believe it or not. What we’re doing is really helping these guys with character building. 我想让角色更完美I want to enforce that character. 我希望他们放轻松 不要有任何心理障碍I want them to feel super free of any type of psychological like hindrances. 我很自豪能让他们在安全的情况下I’ve take a lot of pride in making these guys 变得超级强壮 行动自如 健硕灵活 充满自信super strong, move well, fit, resilient, confident and do it safely. 演员受伤 制作便无法进行 百万美元都打水漂These guys get injured. Production shuts down, millions of dollars out the door. 军事角色训练Training for a military role. 布拉德利·库珀通过约翰·卡拉辛斯基找到我Bradley Cooper came to me through John Krasinski 他拿到了这个美国狙击手的角色 对他来说这是场豪赌He got this big role for American sniper, and for Bradley it’s all in. 他想变成剧中的角色He wants to become that character. 克里斯·凯尔 一位225磅重的军人Chris Kyle, 225 pounds, military guy, 受人敬仰 战功硕硕highly respected and decorated. 布拉德利·库珀 185磅重Bradley Cooper, 185 pounds weight, novice 一个从来没受过类似训练的新手never trains like this before, not like this, not the kind 他绝对没承受过这种量级的训练of weight training that we were gonna have to do. 我跟你说实话I’m gonna be honest with you. 这是我职业生涯里最担心的一次This was the one that I was most worried about in my career. 因为我不知道我们能否完成他的预期Cause I didn’t know if we could achieve what he wanted to achieve. 我们总共有近12周的时间We had almost 12 weeks total. 我想在前八周里 一天做两组训练I think it was the first eight weeks that we were doing two-a-days. 我们时间很充裕I mean we had a lot. 我想增重20–25磅是可行的I thought maybe 20, 25 pounds was doable in that timeframe that we had. 但增重40磅可不是件容易的事40 pounds heavier is a big deal. 我们要让他动起来 要让他增重We had to get him moving. We had to get the weights gone. 我认为即将进行的六角杠硬拉训练I decided that this was the move the trap bar deadlift that we were going to 是一切训练的基础pretty much make the foundation of everything. 有两项变量是我们可以控制的There’s two variables here that I can play with, 一个是动作幅度 另一个是重量大小and that is the range in motion and the weight. 先确保安全 从高位做起 从轻量训练开始We started safe and we started a high position. We started light. 当我看见他进步变得更好时 我们可以加大训练量That as I see him progress and get better, we can take those down. 所以我们让布拉德利变得很强壮So, we got Bradley really strong, 随着一点点进步 他越来越得心应手and as we progressed, he became more mobile. 当他真的提起重物He’d actually lift from the ground 信心也会随之到来and the confidence in everything that came with that. 说真的这样的转变实在令人叹为观止I mean literally it was amazing to watch the transformation. 在训练末期 他已经能举起425磅的重物We actually ended up towards the end of it, lifting a little over 425 pounds. 举起400磅重物的感觉是无法作假的You cannot fake the way 400 pounds feels when he lifts it off the ground. 所以电影里的动作是真实的So in the movie, that’s real. 最后我们一周训练四天 一天两次We ended up doing I think it was four days of two-a-days. 他早上六点过来He would come in in the morning 6:00 a.m. 我们会训练1–1.5小时we’d train an hour, hour and a half. 接着他回家休息He would go home and recover. 然后下午再回来 做大量的训练He would come back.We’d do a lot of the volume training in the afternoons, 星期三他会休息半天 这就是他的一周安排and then he would do a half-day on Wednesday, and that was his week. 他不需要变得精瘦 他需要变壮He didn’t need to get ripped. He needed to get big. 这两者有很大的区别and that’s a big difference. 我很清楚 这家伙想要增重的话I knew that there’s no way in hell that that guy was gonna eat 除了尽量多吃东西摄入卡路里外别无他法as many calories as he needed to put that kind of mass on. 所以我们需要大量摄入卡路里So we had to drink the calorie. 所以我尝试每周给他递增So I just progressed it week by week to try to increase 500卡路里的摄入量a little bit at a time 500 calories or so. 我知道我们目前做的很好I knew that we have been doing a really good job. 当他从180磅增重到200磅 出现很多麻烦Once we hit the 200 mark from the 180 mark, everything started rolling. 他的身体得不到足够的能量 他需要恢复His body just couldn’t get enough of it. He was recovering. 他做了一切该做的努力He was doing everything he needed to do and 直到电影开拍前一天 我们让他上称it wasn’t until the day before shooting that we got him on the scale 他真的达到了225磅 我简直不敢相信and it literally read 225 and I couldn’t even believe it. 一提到约翰·卡拉辛斯基 就会想到《办公室》When you think John Krasinski, you think The Office 他笑吟吟地走进来告诉我and he came in with his big smile on his face and 他可能参演电影《危机13小时》was telling me about the possibility of this movie 13 Hours 饰演一名海豹突击队员and he was going to play a navy seal, 这与他之前出演的喜剧角色反差极大way outside of his comedic roles that he’s been doing. 如果仅看他的外表你可能不知道 他很强壮You wouldn’t know it, if you just looked at him but he is extremely strong 前四周我们一直在做力量训练The first four weeks we did all strength training, 一天两练 一周练四天 星期三休息半天it was two-a-days, four days a week, half-day on Wednesday. 我说 来吧 做仰卧推举I was like, let’s do it, let’s get the bench press going. 他说 不 你要把雪橇从这拉到那He’s like, no, you’re gonna drag that sled from there to there 我当时觉得 这有多难?and I was like, how hard is that? 现在想想 我心脏病都要犯了I’m having a heart attack. 在《危机13小时》开拍前We had the luxury of working with John for quite a while, 约翰和我们一起训练了很久before we start to shooting 13 Hours. 我对约翰的行动能力非常有信心I was very confident in John’s ability to move. 所以我们只需顺其自然即可So, all we had to do was turn the dial up for him. 每天训练都会以各种不同的深蹲作为结束And everyday we would end up doing some sort of squatting variation. 我们做前深蹲推举We do front squat to press. 这项训练非常棒且很复杂Great complex exercise. 我们还会让他做简单的过头推举And we’d also have him start doing just overhead press. 如果做推举时 身体没有活动开Still engaging the whole body while doing the pressing, 会对身体造成额外的负担so it’s just even more taxing on the body. 我超爱哑铃卧推Love the dumbbell bench press. 我就是喜欢两只手臂各自锻炼的感觉I just like the fact that the each arm is working independently one another 约翰做的很出色and John crushed it, man. 他当时要推举100磅的哑铃He was doing over 100 pound dumbbells, 此外我们还有许多其他的训练not to mention that we ended up doing a lot of conditioning as well. 这对脂肪燃烧很有帮助That was gonna help with that, the fat burning effect. 还有一系列高强度的训练:前后拉雪橇A lot of high intensity training, pushing the sled back and forth, 抛拾重物 跳跃 跑步 推重物picking weights up, slamming it down, jumping, running, pushing, 几乎没有休息时间all of that with little to no rest. 这和电影里的情节蛮相似的It definitely comes across on-screen when they put this kind of work in. “走!我们得走了”“Let’s go! We gotta move!” 当我训练艾米莉·布朗特时 约翰也在场So I was training Emily Blunt for a while with John. 他们俩同时在健身房训练 带来了很多欢乐Those two in the gym at the same time, and it’s absolutely hilarious. 他们是我遇过最有趣的人They’re the most comedic people I’ve ever seen. 但训练无法照常进行 我们只好分开他们Nothing really gets done in the gym, so we had to separate them, 因为我们还有许多工作得做because we had a lot of work to do. 艾米莉接到了她第一个动作戏角色Emily came in, she got her first action role 《明日边缘》 非常棒的电影Edge of Tomorrow, it was fantastic. 她需要穿着一件约70磅重的外骨骼铠甲She had to wear an exoskeleton and this thing weighed about 70 pounds, 每天背着70磅的重物拍摄and day in day out shooting with 70 pounds on your back. 这对我是一个新的挑战That’s a new one for me. 但也让我的工作充满了乐趣This was what keeps my job pretty interesting, too. 因为从来想过有人会穿成这样Because never even thought that someone would be doing something like this. 我们做了大量轨道调试We ended up doing a lot of conditioning out on a track, 我们还用负重背心去模拟and using weight vest to kind of mimic that feeling 身穿外骨骼的感觉 并指导她如何of having that exterior skeleton and teaching her how to move 在负重情况下移动with that weight on her back. 就像其他训练一样 这需要循序渐进We progress just like anything else. 你不可能一来就让她穿上50磅的负重背心You’re not gonna go and get put 50 pounds of weight vest on someone. 所以我们先穿10磅的负重背心So we would start with a 10 pound weight vest. 一周后 我们开始穿20磅的One week we’d end up doing a 20 pound, 接着30磅 40磅 最后穿上50磅a 30-pound, a 40-pound, eventually a 50-pound weight vest. 我只是希望她体会 负重的感觉是怎么样的I just wanted her to get an idea of what that was 以及阻力有多大gonna feel like and how hindering it is. 因为每天穿着重达70磅的外骨骼移动Because a 70-pound exoskeleton with day after day after day of moving 会让你感到不堪重负could throw something out of whack. 我不知道你是否记得这样一幕I don’t know if you remember in the film 就是她做前臂俯卧撑的那经典一幕when that incredible scene, where she’s doing like the the forearm push up. 这是史诗级的一幕It was kind of an epic scene and 很多客户都慕名前来I’ve actually had a lot of clients come to me, 说他们也想像艾米莉·布朗特一样saying I want to look like Emily Blunt. 饰演惊奇队长的布丽·拉尔森Brie Larson for Captain Marvel. 也因为艾米莉·布朗特She came to me because of Emily Blunt 在电影里的精彩表现前来咨询我the way that she looked and performed in that film. “到 你想要什么”“Yes. What do you want?” 训练成为超级英雄Training to become a superhero. 惊奇队长–布丽·拉尔森 她抱着非常好的心态前来Brie Larson, Captain Marvel. She came in. She had the best mentality. 她已经准备好接受我们的训练 她准备好了She was ready to go and anything we wanted to do. She was ready for it. 我们有12周的充裕时间 我很满意We had the proper amount of 12 weeks which I absolutely love. 我相信我们能合作地非常好I knew we’re gonna knock it out of the park with her. 为了让训练更加有趣To keep things interesting and fun, 你可能想设定一些目标 你得给他们制定里程碑you kind of want to set goals. You want to set milestones for these guys. 因为我们的训练周数很长Since we got week after week after week of training. 所以我们想设置短期目标和长期目标So what we try to do is set these short-term, long-term goals. 有些目标是现实的 有些目标则不现实They’re realistic and sometimes unrealistic, 但是还是有设置的必要but it’s still nice to have them. 所以我们先从引体向上开始So, we would start with pull-ups. 这种无任何辅助的引体向上The unassisted pull-up is the big goal 对大多数动作片里的女星来说非常困难for a lot of our women in these action roles and whatnot 因为这是她上肢力量最真实的体现because it really just tells us where she’s at with her upper-body strength. 如果有人说女性不需要上肢力量You’re told women aren’t supposed to have a lot of upper-body strength. 那是扯淡 她们需要非常非常强壮That’s bullshit. They get really really really strong pound for pound. 我觉得布丽训练结束能连做10个引体向上For Brie, I think we ended up doing 10 pull-ups straight. 在50磅铁链负重下做8个俯卧撑Eight chain push-ups with 50 pounds of chains on her back, 臀推超过300磅hip thrusting well over 300 and some what pounds. 我知道这对大多数女性来说这太疯狂了I mean this is stuff that most women would think is absolute insanity. 设想一下 如果你本来做不了引体向上Think about it if you’re not able to do a pull-up, 但经过几周训练 你能够做引体向上了and then a few weeks later I’m proving you and you’re doing pull-ups, 想想这对你心理和生理上有何改变think about what that’s doing to you even psychologically and mentally. 我意思是 这是一种强化I mean it’s just a reinforcement of 关乎你是谁和你能做什么who you are and what you’re able to do. 人们本来不相信某些事People don’t believe something 但突然间 他们能够做到这些事and then all of a sudden, they’re able to do these things. 这说明艰苦的工作It just goes to show that that kind of hard work 和献身精神能得到回报and dedication is really gonna pay off. 你摆脱了束缚你的各种因素You get rid of those variables that could be holding you back 然后你就能专心投入到演戏中and you’re really able to focus on your acting. –“你会驾驶这玩意?”–“等着瞧”-“You know how to fly this thing?”-“We’ll see.” “到底会还是不会” “会”“That’s a yes or no question.” “Yes.” 为运动员角色训练Training for an athletic role. 爱丽森·布里 哇Alison Brie, wow, 怎么介绍她好呢 她绝对是我认识中最棒的之一where to start with her, she’s one of the absolute best humans I know. 即使在清晨6点It doesn’t matter if it’s 6 a.m. 她的能量也比我遇过的所有人都要高涨She comes in the highest energy of anybody I’ve ever met in my life, 非常有感染力 健身房里的人都能感觉到and it’s infectious and everybody in the gym feeds off of it. 我给爱丽森训练了 我也记不清了 大概有好几年时间I was training Alison for I don’t know maybe even a couple years 她告诉我她要接一个摔角手角色when she came to me telling me she’s gonna be a wrestler. 又一个新挑战 我们从未训练过摔跤手角色Here we go again with a brand new variable never train anybody like this before. 因为我们的时间很充裕Because we had such a nice cushion of time with her, 所以不需要一天两练we didn’t really have to go into like a two-day type setup. 我们一周给她训练五天We just trained her five days a week. 爱丽森·布里是我认识中最强壮的女孩之一Alison Brie is one of the strongest girls that I know. 她能够做14个引体向上Pound for pound the girl is able to crank out 14 pull-ups. 她能做200磅以上的硬拉She’s dead lifting over 200 pounds, 她能推动300到400磅的雪橇she’s pushing sleds with 300 and 400 pounds on it. 雪橇运动和各种其他训练Sled training is an absolute staple, 是必不可少的 尤其是对女性而言and all the training that we do especially for the females. 这是一项锻炼单腿力量的训练It’s a single leg exercise work strength conditioning everything. 我们可以给雪橇加减重量 可以推也可以拉We can load it, unload it, pull it, push it. 有许多种不同的训练方法There’s so many variations to it. 核心就是练好每一步 对吧?The core is firing from each step, right? 这就是身体协调性 真是太棒了And it’s this body coordination and it’s fantastic. 这是我们力量训练的主要内容之一It was one of our staples for her strength training. 我能收到最好的褒奖之一就是One of the biggest compliments I can get is 客户们能毫发无损地完成拍摄after the shoot the client comes back and was injury free. 对我来说那是最重要的事情For me that’s the most important thing. 电影艺术是非常美妙的 我明白The aesthetic thing is fantastic and I get it. 但我们希望让演员们保持健康But we want to keep these guys healthy. 如果你对《美女摔角联盟》多加留意If you pay attention to Glow. 会发现爱丽森所有的特技都是自己完成的Alison is really doing all of her stunts. 非常幸运的是 两季拍摄完 她没有受任何伤And knock on wood, two seasons in, hasn’t had any injuries. “也许今天你打败了我”“You may have defeated me today.” “但这场战争才刚刚开始”“But this cold war is only starting.” 为舞蹈角色训练Training for a dance role. 艾玛·斯通 《爱乐之城》Emma Stone, La La Land 艾玛当时颈部 背部还有肩膀等部位有伤Emma came in and she had some issues with her neck and her back and shoulders and things like that. 这些事情必须得到解决Those things have to be addressed. 不能带着伤训练 寄希望于其自动痊愈You don’t work around them and hope that they go away. 你必须解决所有可能妨碍她的问题You really go in and try to attack any and all issues that could be holding her back. 对她来说 训练有点不那么戏剧化或高强度And for her the training was a little less dramatic or invasive. 我们做的大多训练都是集中于臀部稳定性A lot of stuff we did was really focusing in and around the hips 以及臀部力量上and the stability, and the strength around the hips, 因为舞蹈演员大部分动作都是靠单脚完成because of the dancing elements most the stuff she was doing was on one leg. 我们做了许多力量训练We did a lot of strength training, 许多移动练习 平衡训练以及核心爬行练习a lot of mobility drills, balance stuff, a lot of crawling for core 身体协调训练等等and coordination and things like that. 我们并没有多少时间 到电影开拍只有六周We didn’t have as much time, we had about six weeks before shooting. 这很难平衡 因为你不想给她太大训练量It’s a hard balance because you don’t want to train her too much, 因为她还要进行舞蹈训练和舞蹈编排because she’s got all the dance training and choreography 那些都是在训练馆外进行的and all that kind of stuff that’s going on on the outside. 所以我给减少她训练的天数So what I did is I just actually ended up training her less days, 让她更好地恢复giving her more recovery. 我记得前几周我们只训练了4–5天I think we were doing about 4 to 5 days for the first couple weeks 然后直到电影开拍为止and then we just kind of tapered all the way through 我们用尽各种方法让她变苗条through the end until she starts to shooting. 我们非常注重后链 通过做大量拉力运动We focused a lot on the posterior chain, a lot of pulling motions. 让肌肉强壮起来 保护和稳定脊柱Things to get the muscles firing and protecting and stabilizing the spine. 我们已经清除了她颈部和背部大部分问题We were able to clean up most of the issues with her neck and back. 如果你长期与疼痛为伴 已经适应了疼痛If you can eliminate pain from someone, that’s been living with pain, 那么 如果我能帮你消除疼痛and they believe that that pain is just part of life. 我的意思是 如果我能帮助你消除这些痛苦I mean it’s one of the highlights of what I get to do 那应该是我人生的高光时刻is if I can help to eliminate those types of pains.
  • 2021-08-30了解这5条,和孩子一起烹饪是美妙的事情别做这个Don’t do this. 去洗洗手Wash your hands. 别做那个Don’t do that. 小心 那个很烫的!Be careful, that’s hot! 依着菜谱来Follow the recipe. 家长们Parents. 我想和你们谈谈关于厨房的一些事Let’s talk about the kitchen. 有时候作为一个小孩 在厨房真的是各种不顺Sometimes it sucks being a kid in the kitchen. 但我这里有5条能让烹饪变得更加有趣的办法Here are 5 rules that will make the kitchen more fun! 1.不要总是纠正我1. Don’t correct me all the time. 这样只会更让我想头也不回地逃离厨房That just makes me want to run out and never come back. 2.如果我失败了也请不要发飙2. Don’t get mad if I fail. 一个智者曾经说过 我们从错误中汲取经验A smart guy once said, “We learn from our mistakes.” 而我对此深信不疑I believe that guy. 3.不要催促我3. Don’t rush me! 学习需要时间 所以请试着放松一分钟Learning takes time. Try to relax for a minute. 4.弄得一团糟有什么错呢?!4. And what’s wrong with being messy?! 这样才更好玩不是么 你们这些大人就去跟你们尽在掌握中的事情玩去吧It’s actually more fun. You guys need to work with your control issues. 最后一点And finally, 5. 5.即使累了或者失去兴趣也没有关系It’s OK to get tired or lose interest.
  • 2021-08-30宜家蜗居系列4:为隐私留出空间越来越多人选择缩小建筑面积More and more people are choosing to scale down on square meters. 我不得不想:一个四口之家如何And I gotta thinking, what would it take for a family of 4 在30平方米的家中舒适地生活?to live comfortably in a 30 square meter home? 如果你是住在30平方米的四口之家When you’re family 4 living in 30 square meters, 隐私就变得非常重要privacy become super important. 请进 我们将向你展示So come on in and we’ll show you 如何为这个家庭创造隐私空间how we created privacy for this family. 可能看起来不像 但这个空间确实It might not look like it, but this space is actually 这是一个三居室a three-bedroom space. 解决问题的一个方案是And one of the ways we did it was 使用橱柜并在上面盖上木框by using our kitchen cabinets and building a wooden frame on them 来给孩子们建造小房间to create cubbies for the kids. 你把它打开So you open this up, 这就是他们自己的小世界and it’s their own little world. 她可以独自一人待在这里She can come up here and just be alone, 并有时间独处and have some time to herself. 她有地方放置私人物品She’s got space for her private things. 陈列她喜欢的东西Space to display the things that she likes. 总的来说这里可以有独处的空间And generally just space to spend some time alone. 她甚至她有自己放衣服的空间She’s even got a space for her own clothes here, 挂衣服的空间以及首饰等等她喜欢的东西hanging space and her jewelry and all the things that she likes, 她只想自己保管自己的东西that she wants to keep private in just to herself. 她可以放在这里She can keep here, 季节性物品也可以放在后面even her own seasonal stuff in the very back. 在这我们为她制造空间放折好的衣服Here we’ve created space for her all of the folded clothes. 所以 所有的东西都是她的So all of the things that are just hers. 她有了足够的空间She has plenty of space for. 接下来是父母Now the parents, 他们也需要自己的私人存储空间they also need their own private storage space. 这里就有了And here you have it. 这个小衣柜And this little wardrobe 我们设法把所有的衣服都放了进去we’ve managed to fill all of their clothes with help of 比如伸缩衣架things like pull-out hangers, 收纳盒可以放鞋子和折好的衣服and storage boxes for storing shoes, and folded clothes. 我们把零散的物品整理好All of their small stuff we organize 收纳在这个漂亮的储物格中in this nice little storage pocket system. 所以它非常容易整理So it becomes super easy to organize 而且是什么东西显而易见and easy to see what’s what 在这样一个狭小的空间里In a small space like this, it doesn’t really work 把门打开是不可能的to have doors that open out. 所以你要可以考虑轨道门So you really wanna think about siding doors 或者甚至像我们一样用窗帘or even as we’ve done a curtain, 它的亮点是也可以使衣柜照明也起作用and the bonus is that even works with the wardrobe lighting. 浴室是有很多个人物品的地方The bathroom is where we have a lot of personal items. 为了帮助这个家庭知道哪件物品是谁的So to help this family know whoes is whoes, 我们用不同配色的盒子we’ve color-coordinated the different boxes. 那么每个家庭成员都有他们自己的盒子So each family member has their own, 甚至毛巾颜色也and it’s even color-coordinated 有不同配色 那是他们的毛巾to the towel, that’s theirs. 所以他们明确知道哪件物品属于自己So they know exactly what’s what. 那么你可能在想So you might be wondering 父母的卧室在哪里?where do the parents sleep in this space? 跟我来 我带你们去Follow me and I’ll show you. 这是通往他们卧室的台阶These are the steps up to their bedroom. 沿途 他们储存了工具和药物之类的Along the way, they’ve stored things like tools and medicine 他们不想让孩子们that they don’t want the kids 随时接触到的东西to have access to all the time. 这就是他们的卧室And here is where they sleep. 对他们来说是个超级舒适的地方It’s a super cozy place that’s just for them, 有所有他们必需物品with all the things they need. 他们可以将私人物品放在这些篮子里They’ve got their private things in these baskets 很容易就能拿出来that just pull out easily there. 这就是他们能来并暂时And this is where they can come and 休息一会儿的地方just get away for a while. 一个适合他们的舒适的小地方A cozy little spot that’s just for them.
  • 2021-08-30增强式HIIT锻炼(快速燃烧脂肪)嘿 大家好 我是“女性健身”的梅尔莎Hey, you guys. I’m Melissa for Athlean-XX for women. 今天带给大家的 是一个二十分钟的增强式HIIT锻炼 我们开始吧And today I’m bringing you a twenty-minute Plyometric HIIT Workout. Let’s go! (背景音乐)[Background music] 女性健身Athlean-XX For Women 这是一个包含五个动作的 20分钟高强度间歇训练This is a twenty-minute HIIT Workout of five different exercises. 这就意味着你要把每个动作重复4次That means you’re gonna complete each exercise four times. 所以 为20组训练设一个(合理的)间隔So, set an interval timer for twenty rounds. 10秒的休息时间 50秒的训练时间Ten seconds of rest. Fifty seconds of work. 接下来就是5个动作These are your five exercises. 1.跳箱训练1. Box jumps. 2.波比跳2. Burpees. 3.跳箱+波比组合式训练3. Box jump burppes. 4.接下来会有趣些4. This is gonna be fun. 接下来 好……This, so… “囚犯(动作)”就是 把手放在头后面Prisoner means hands behind your head. 然后这样做……Be going to go… 跪!下! 起!立!Down! Down! Up! Up! 向前跳 跪!下!Forward jump! Down! Down! 起!立!这个动作要注意 向后跳Up! Up! Be careful on this one. Jump back! 最后一个动作是俯卧撑And your last exercise is pushups 拍肩膀 拍手俯卧撑 我知道(很累)但很有趣and shoulder taps and push your claps. I know, but this is fun. 来吧 两次俯卧撑 两次拍肩 像这样……So, I want two pushups for the shoulder tap. So it’s… 这样!这样!现在快速弹起!Here! Here!Now push up! 击掌 明白了吗?Clap! Got it? 你要做一个俯卧撑 然后拍一次肩膀So you’re going to do one pushup, shoulder tap. 第二个俯卧撑 再拍另一个肩膀Second pushup, other shoulder tap. 第三个俯卧撑 弹起并拍手Third push…pushup, get up and clap your hands. 这些就是第五个动作And those are your five exercises. 干得好 伙计们Good job you guys! 我希望你们好好享受这20分钟的增强式训练I hope you enjoy that twenty-minute Plyometric HIIT Workout. 我是女性健身的梅丽莎 下次见I’m Melissa for Athlean-XX for women and I will see you guys next time. (结尾音乐)[Outro music]
  • 2021-08-30宜家平米挑战3:不会凌乱的小厨房你好!Hey! 我们都知道越来越多的人都住在狭小的空间里 We know more and more people are living in small spaces 并且花时间在家做饭and spending time on home-cooked meals. 所以我们挑战自己为这对在城市里生活的夫妇So we challenged ourselves to make a fully functional, clutter-free kitchen 构造一个尽可能小的功能齐全 不杂乱的厨房as small as possible for a mature couple in the city. 关键就是最大限度地使用收纳柜和The key is to use maximised storage and 多功能解决方案 制造空间来烹饪和自由活动versatile solutions that create space to cook and move around freely. 我们首先用尽可能最高最宽的空间We started by using as much of the height and width 用于封闭存储和工作区as possible for closed storage and a work area. 房间宽敞而平静 有着现代的光滑的正面The room feels spacious and calm with modern, sleek fronts. 这里有两个厨房必需品-烤箱甚至是微波炉Two kitchen musts are here–and the oven’s even a microwave. 我们装了洗碗机We included a dishwasher, 这意味着冰箱就不适合放在这面墙which means the fridge doesn’t fit on this wall. 它就在这里 还在一切的附近It’s over here and still close to everything. 这里有更多的收纳 和另一个工作区There’s more storage and another work area 这样两个人可以在不妨碍对方的情况下做饭了so two people can cook without getting in each other’s way. 我们还用这面墙的一部分作为展示架We also used part of this wall for display shelves. 他们增加了个性 放一些每天都使用的They add personality and hold some favourite pieces 喜爱的东西that get used every day. 我们在这里放了一把梯凳Here,we’ve put a stepstool 去够那些很难拿到的东西for stuff that’s hard to reach 并放置折叠式椅子作为额外的座位and foldable chairs as extra seating. 他们不碍事 而且很容易接近They’re out of the way and easy to access. 这张桌子怎么样?What about the table? 在做饭的时候桌面会折下来The leaves are folded down during cook time, 所以有足够的空间工作和放松so there’s plenty of room to work and relax. 当吃饭的时候When it’s time to eat, 有一个双人舒适的并排窗口的桌子there’s a table for two with a comfy side-by-side window view. 在一个厨房里有That’s a lot of storage, 很多收纳柜 工作区和功能work space and function in one kitchen, 但我们把它挤进了6.5平方米里面but we squeezed it down to 6.5 square metres. 当然我们需要去实现它We had to build it, of course. 请进 我们将会向你展示所有的材料Come on in. We’ll show you all the ingredients. 计划周密 灵活的内部结构使我们很容易Well-planned,flexible interiors make it easy to 在需要的时候找到你需要的东西find what you need when you need it. 表面保持干净And surfaces are kept clear. 在这里 为不同的活动如准备和服务Over here, there’s more work room 创造更多的工作空间for different activities like preparing and serving. 即使它很小Even if it’s small, 厨房仍然是家庭的心脏 舒适而又有个性the kitchen is still the heart of the home with comfort and character. 准备好去发现你的小空间的发展潜力了吗?Ready to find the possibilities in your small space? 使用尽可能多的收纳柜Use maximised storage, 圆滑表面和多功能解决方案给两个用爱烹饪的人sleek fronts and versatile solutions to create a modern, 创造了一个现代的不杂乱的厨房clutter-free kitchen with room for two to cook with love. 计划愉快!Happy planning!
  • 2021-08-30如何拯救臭鞋以及更多生活妙招臭鼬般 刺鼻酸爽 超浓起司的味道Skunky, pungent, nacho cheesier, 你应该不想被人用这三个词来评价你的脚three things you don’t necessarily want to hear about your feet. 今天 《家居黑客》要教你Today on Household Hacker, we’re gonna teach you 如何从内到外解决这些问题how to fix those kicks from the inside out, 让脚的味道更清新and make those feet smell good enough to eat. 我们将会通过清除那些We’re gonna fix your feet by eradicating the bacteria 使鞋子难闻的细菌来拯救你的脚that make your stoppers smell like a leper gnome. 你需要做的不过是把一些3%的过氧化氢All you’re gonna need for this is some 3% hydrogen peroxide 倒在难闻的鞋子上in whichever pair of shoes is in dire need of a purge. 接下来向大家展示we wanted to show you how a new clean insole 干净鞋垫与过氧化氢的反应过程would react to the peroxide, 正如展示的一样 没有明显的现象产生as demonstrated there’s not much to see here. 但是 当我们把旧鞋垫浸到过氧化氢里However, when we dip this older insole into our little vat 可以看见整个杯子内产生了剧烈反应you can see there’s a whole lot of action going on. 实际上 反应剧烈到可以溢出泡沫 真令人恶心In fact, enough to overflow our glass with a gluttonous ooze, disgusting! 在实际使用中For real-life application, 我们推荐直接把少量过氧化氢倒到鞋子里we recommend just pouring in a little peroxide directly into the shoe, 然后来回晃动鞋子and giving it a nice swish back and forth, 确保过氧化氢能够浸透整个鞋底just make sure it covers the entire bottom. 静置片刻之后 把它倒掉After letting it work for a few minutes,take them outside, 倒掉多余的过氧化氢pour out the excess and 把你的鞋子放在一块合适的木头上晾干set your shoes out to dry for a few hours on a conveniently lit piece of lumber in your yard. 等鞋子晾干Once they’re dry. 在鞋垫上涂上一层薄薄的凝胶除臭剂Add a thin layer of gel deodorant to the soles 这样不仅可以防止产生新的恶臭which will not only prevent new stench from invading 还可以防止因长时间穿而形成气泡but also prevents blisters from long wears. 这样就行了 你的鞋子或许没有新鲜花朵的芬芳That’s it, your shoes may not smell like fresh-cut flowers. 但绝不会散发着堆肥般的恶臭They don’t smell like compost anymore either. 那么如何修复衣橱里已脱落绳带的套头衫呢But what about stealthily fixing up that unstrung hoody that’s hanging in your closet? 我们需要一根吸管 一根长鞋带以及一些胶布All we’re gonna use here is a straw, some long shoe strings and a bit of duct tape. 只需要把鞋带的一端塞进吸管口Simply push one end of the string into the end of the straw 然后用胶带固定and then fix it with the tape. 然后把吸管从孔穿过去 一直沿着内部穿入Slide it directly into the slot on your hood and then all around the lining, 当聚成一团时 你可以沿着里面将衣服拉平when you bunch it up a bit you can then pull it along the interior, 再拉出来就大功告成了and have this done in mere moments. 这是解决这类常见问题的简单方法It’s an easy fix for an all-too common problem. 说到常见的问题Speaking of common problems, 散口的鞋带只会越来越糟糕frayed laces is one that only worsens over time, 而我们可以教你处理的办法but we’ve got you covered. 首先剪断散口的鞋带Simply snip your frayed laces, 稍微捏一下鞋带give them a little twist, 然后把指甲油直接涂到鞋带的尖端and then apply some nail polish directly to the tip. 最后多捏几次 使它晾干时整洁紧凑Keep it twisted on the end and let it dry into a nice, tight point. 对于其他类型的鞋带With other types of laces, 你实际上可以用打火机烤一下you can actually just give it a little toast with a lighter. 轻轻拍动 使之形成完美的胶头Dab it out and have a perfect lace as well. 所以选择最适合你的方式吧So use whichever one suits your best. 来看下面这个只需要几个垫圈就能搞定的方法Check out this next one that you can do with just a few washers. 将两个垫圈滑进你的鞋带上Slide two washers onto your lace 将鞋带的末端穿过另一端and loop the end of the lace back through the initial one. 你可以将鞋带一起滑到底部You can slide them down to the bottom together, 同时拉动鞋带末端使鞋带更加紧实while pulling the end of the lace to make it tight. 一旦你完成以上的动作Once you get everything in place, 剪断多余的绳子snip off the excess string. 这样你就拥有了一个安全 没有绑带There you have it. A secure, ribbon-less wear 但仍可以调节的鞋带that’s still adjustable if you need it 那么在最喜欢的鞋子内部出现破损怎么办呢Now how about if your favorite pair of kicks start showing some interior wear and tear over time. 自己动手 用一些碎布和热粘结剂来修补即可Do yourself a favor and patch it up with a scrap of denim and some hot glue. 首先 在碎布涂上足够的热粘结剂Put a generous amount of hot glue onto it, 然后把碎布压到破损处并持续按压一段时间and then press it into place and hold it there for a few minutes. 当你修复了你的鞋When it’s all done. Your foot will thank you 你的脚就会摆脱不舒服的感觉for getting rid of that awkward feeling in the back of your shoe. 同时你也防止了裂口的进一步扩大And you’ve also stopped the tear from spreading any further, 修好了鞋子就可以让它们能穿更长时间repairing your shoes and making them last even longer. 是时候清理鞋子上的污垢了It’s time to attend to those grody darksouls that you’ve got. 前往你的卫生间 随便拿一款牙膏Heading to your bathroom and grab some toothpaste of any type, 如果有 你可以拿一块粗糙的海绵and a coarse sponge that you have handy. 先拿海绵蘸一些水Simply blot your sponge in a bit of water, 然后把鞋帮弄湿 再把一些牙膏涂在上面get the soles moistened and then put some toothpaste right onto the sole. 把牙膏在整个鞋帮涂开 然后开始擦洗Spread it out so it covers the entirety and then get to scrubbing. 牙膏里的摩擦物可以除去那些The grit of the toothpaste will help remove all the built-up grime 常年积累的污垢that you’ve been accumulated. 不仅如此 这样做还能使鞋子散发薄荷香味But not only that. It’ll make them smell minty fresh 并且会让鞋子变白in addition to being blindingly white. 谢谢观看我们的视频Thanks for checking out our video. 如果你想知道更多修复鞋子的小妙招If you want some more shoe hacks, 马上点击你屏幕上的这个视频click this video that’s on your screen right now. 并且帮我们一个忙Do us a big favor 确保你打开了提醒按钮and make sure you have that notification bell clicked 就在订阅按钮旁边next to the subscribe button. 这样你就能及时看到我们最新制作的视频了That way you’ll see all of our latest stuff as soon as it comes out. 谢谢你的观看Thanks for watching!
  • 2021-08-2810分钟上半身锻炼(实拍!!)大家好Hi, guys! 我是ATHLEAN-XX女子健身I’m trainer Amy Jo with ATHLEANXX for Women, 教练艾米•乔 今天带着大家进行and today we’re doing 10 minute upper body workout, 合理的十分钟上身训练with yours truly. 开始吧!So let’s go! 好的 我们先All right, the first one we’re 将壶铃进行交替摇摆going to do is a little switcheroo with your kettle bell. 前举 达到最高点换手It’s a front raise, at the top you’re switching. 捉握 捉握Front catch, front catch. 另一只手准备好Have the other hand ready. 注意协调些It’s a little coordination. 你需要双腿微屈You can bend those knees a little bit. 我们要做十次 十We’re going to be doing 10 more. 10, 九 八 七9, 8, 7. 前举 六 带动肩部力量 五 四Front raise, 6, Use those shoulders, 5, 4, 三 二 一3, 2, and 1. 棒极了Awesome. 放在这儿Right here. 用壶铃一直做肩部推举动作Shoulder press, all the way up, with the kettlebell. 单手 九Single arm. 9, 八 七 六 五8, 7, 6, 5, 四 三 二 一4, 3, 2, 1. 同只手 屈臂 十Same arm, bicep curl. 10, 九 八9, 8. 做完十次 四Finish out your 10. 4, 三 二3, 2. 最后一下Last one. 交替Switch. 换另一只手Other arm. 让右臂休息调整Give that right arm a break. 肩部推举 十Shoulder press it. 10, 九 八 七9, 8, 7. 手臂肌肉保持紧绷 五Keep the abs tight. 5, 四 三 二 一4, 3, 2, 1. 又到二头肌卷曲了 十次Right into a bicep curl again, for 10. 九9. 保证沿着同一直线 八Make sure to come all the way down. 8, 七 六 五 四 三7, 6, 5, 4, 再来两次 二3, two more, 2. 回到之前的前举Right back into those front raises. 再来一次 一起来吧!二十个One more time. Here we go. Hit it! for 20. 前举 屈膝Front raise. Bend those knees. 十七 十六 十五 十四17, 16, 15, 14. 保持视线水平更便于观察Keep your eyes straight out so you can watch. 在空中交替 九Switch in the air. 9, 八 七 六 五 四8, 7, 6, 5, 4. 带动肩部力量Use those shoulders. 三3. 增加力量Power it up. 二2. 最后一个Last one. 肩部推举Shoulder press. 壶铃放在手腕之后Flip that kettle bell behind the wrist. 保持手腕绷直Keep your wrists straight. 别让它倾斜了Don’t let it cock back. 来吧 八 七Hit it. 8, 7, 六 五 四 三 二6, 5, 4, 3, 2, 十个完成。there’s 10. 肱二头肌弯曲 弯一只手臂Bicep curl. Single arm, curl it out. 走起 五Here we go. 5, 四 三 再来两次4, 3, Two more. 二 最后一个2. Last one. 另一只手Other side. 完成十个 肩部推举 十Hitting it for 10. Shoulder press. 10, 十 九 八 七10, 9, 8, 7, 六 五 四 三 二6, 5, 4, 3, 2. 肱二头肌卷曲Bicep curl. 最后一组 十 九 八Last time. 10, 9, 8, 七 六 五 四7, 6, 5, 4, 3. 一直向上卷曲Get it up there, all the way. 二 最后一个 好2. Last one. Okay. 壶铃训练完成Done with the kettle bell. 我们现在改为哑铃训练We’re going to move onto dumbbells now. 这是侧举壶铃 但注意要角度大些This one is a side raise, but this is going to be open. 如同开合跳的站姿位置So it’s a position of a jumping jack. 朝着一边打开手臂呈V字形再放下You’re going side, open, make a V, and backdown. 事实上当你的手It’s actually better 以这种开合的运动方法有助于肩关节for a shoulder joint when you open your palms up this way. 所以你肩部有某些问题So if you have some shoulder problems, 或手掌向下容易伤害到肩部or the palms down this way tends to hurt your 试着手腕像这样张开shoulder try manipulating the wrist open,this way. 来五个Five more. 五 四5, 4, 三 再来二个3. Two more. 二 最后来一个2. Last one. 一 很棒1. Good. 两只手一起 做哑铃臂屈伸Both arms. We’re doing kickbacks with the dumbbells. 肘部向上 屈伸运动十次Elbows are up, kick it back for 10. 缩紧上端的肱三头肌Flex those triceps at the top. 6, 五 四 三 二5, 4, 3, 2, 一 做得不错and 1. Nice. 下降至平板位置Down into a plank position. 接下做俯卧撑划船训练We’re going to do renegade rows. 下来Down below. 我手里的八角哑铃对I have the octagon shaped weights, 俯卧撑式划船训练很有帮助which actually help when you’re doing the dumbbell renegade row. 特别注意我们要居中Especially if you’re going to do a pushup 做俯卧撑in the middle, which we are. 开始俯卧撑We’re going to go pushup. 先来做五个 俯卧We’re going to do five of these. Pushup, 开始俯卧撑式划船we’re going to renegade row, 伸举向天花板 再回来pop it to the ceiling, back down. 再俯卧 划 上举Pushup again, renegade row, press to the ceiling, 回来 俯卧back down. Pushup, 划 再同样的上举renegade row, all the way up. 俯卧Pushup. 很好Great. 再来两个Give me two more. 同样的上举 下压 俯卧All the way up, press, pushup, 上举 下压all the way up, and down. 如果你想 可以将这里改了If you need to, modification is right here. 用这种姿势做十次You can take your reps all the way to 10, 如果你有肩部手腕关节等问题but you can do modification right here if 你仍要完成训练的话you have shoulder problems, 可以在这里进行改变wrist problems, but you still want to test these out. 这是个不错的方法 好的It’s a great way to do that. Okay, 这是可改变的动作there’s your modification. 我们又回到之前的动作We’re going right back up again. 侧举 记住 是一样的Side raises. Remember, same thing. 张开你的手You’re opening your palms up. 十次开始 十Here we go for 10. 10, 九 八 七 六9, 8, 7, 6, 五 四 三 二5, 4, 3, 2. 最后一个 一Last one. 1. 训练二 肱三头肌伸屈 哑铃放在这儿Exercise two: tricep kickbacks, right here. 肘部张开 回屈Elbows in, flare, kick it back, 缩紧 八flex hard. 8, 七 六 五 四 三7, 6, 5, 4, 3. 再来两个Two more. 二2. 最后一个Last one. 一1. 好样的Great job. 我们再次训练俯卧撑式划船Then we’re into those renegade rows again. 你也可以用膝盖触地的方式If you need to, you go down to the knees for modification. 我们还有不少训练要做There’s a lot going on in this. 所以来吧 俯卧And hit it. Pushup, 划动 下压 俯卧row it, press through. Pushup, 划动 下压 俯卧row it, press through, pushup. 下压 俯卧 划动press through, pushup, row it. 再来两个 二 记住如果你想Two more. Remember, 2, if you need to, 也可以用膝盖触地的方式down on your knees for modification. 再下压Down again. 最后一次 上举One last time. Open, 向下 俯卧 真棒down, pushup. Good. 棒极了 好的 就是这些训练了Awesome. Okay, there are those exercises. 最后一个训练将加重We’re going to go a little bit heavier for your last ones. 需要在平地上 完成胸肌训练These are going to be on the floor again, finishing off your chest. 平躺 脚踩地板 抓着哑铃Laying down, feet are flat, you’re going to grab your dumbbells, 击打这儿tapping here, and you’re 张开手臂下压going to press wide. 十 九 八 七 六For 10, 9, 8, 7, 6, 五 四 三 二5, 4, 3, 2. 在这儿悬停支撑 转为肘部Hold it up there, turn your elbows in. 现在开始交替运动Now you’re going to alternate. 轻击你的肘部 交替Tap your elbow down, alternate. 这次做十个10 here. 每只手十个也就是要做二十个 很好But really, it’s 20 because you’ve got toget each arm. Good. 下压Press through. 十二 十一 十Almost there. 12, 11, 10. 碰到三头肌和胸部内侧 很好Hit those triceps and inner chest. Good. 下压 九Press. 9, 八 七 六 五8, 7, 6, 5. 继续 四Hit it. 4. 继续 三 二Hit it. 3, 2. 再一次 下压 上举One more. Down, up. 一 棒极了1. Awesome. 你已经学会了There you have it; 十分钟上身训练能够在十分钟内减脂你的your 10 minute upper body workout killing your shoulders, your chest, 背部 肱三头肌 肱二头肌your back, your triceps, and your biceps in10 minutes. 如果你愿意的话可以做第二轮 的训练You guys can do all of that even a second round if you’d like. 我们在训练中许多动作都做了两组A lot of them we did twice within the workout, 但仍可增加第二轮训练but you can add a second round. 满满的二十分钟训练A full, 20 minutes, back to back workout. 有效燃脂 塑形极佳 同时也极快见效A great burn, a great sculptor, and it’s veryefficient. 而你已掌握它了So get it done. 在下面点赞 评论Thumbs up below, comment below. 我是ATHLEAN-XX女子健身教练艾米•乔 感谢观看I’m Amy Jo with ATHLEANXX for Women. Thanks, you guys. 望你们能受用 下次见Hope you enjoyed it. We’ll see you next time.
  • 2021-08-28可以增强灵活性的下肢拉伸运动这里是Fitness Blender的下肢拉伸运动This is Fitness Blender’s lower body stretches, 可增强肢体灵活性和关节活动度a routine for increasing flexibility and range of motion. 下肢拉伸运动共有10个This lower body stretching routine consists of 10 stretches 每个持续约半分钟that will be holding for roughly 30 seconds each. 让我们直接学习第一个Let’s go ahead and get serve with our first stretch. 首先是双手触地式We’ll begin with the basic toe touch. 准备好了吗?Go ahead and get ready? 现在开始And begin. 双脚挺直 紧紧站稳Keep those legs perfectly straight, locked out, 弯下臀部and you bend over your hips 低至地面and reach down towards the floor. 可能你弯不了那么低Now you might not be able to get as low as this, 只管尽力去做but you’re just trying to go as far as you can 不要弯曲膝盖without letting your knees bend. 这个动作的关键是一直保持双腿挺直The key is to make sure that your knees stay straight the entire time. 别忘了动作要持续半分钟Remember we’re going for about thirty seconds here, 平缓拉伸 自然呼吸so get into that stretch get comfortable and breathe normally. 想要不断往前拉伸You want to constantly be pushing into that stretch, 就试着每次向下多压一点trying to get a little tiny bit further each time, 肌腱和韧带会跟着一点点地放松as those tendons and ligaments start to loosen up a little bit on you. 快完成了And we’re almost done. 放松一下And let it relax. 接下来是直立拉伸大腿内侧式Next we’ll be doing the standing inside thigh stretch 先从右脚开始and we are starting with that right leg first. 准备好了吗?Go ahead and get ready? 伸出右脚 迈开一步You step out with that right leg, turn that foot away from you, 微屈膝盖 上身向绷直的腿倾斜bend that knee slightly and then lean back towards your straight leg. 感受其内侧的拉伸You should feel the stretch on the inside of your thigh of your straight leg, 比如现在正拉伸的左腿so that left leg in this example. 只管向下倾斜 尽力让臀部往左腿靠Just lean into it, try to drop that hip as much as you can down towards that leg. 保持呼吸自然并放松And just try to breathe normally and relax. 别忘了想要不断向前拉伸Remember you want to constantly be trying to push it out stretch 就试着每次往下多压一点just a little bit more the entire time. 在这里停留30秒 只做稍微调整And we’re coming up on 30 seconds here. We’re gonna switch in just a bit. 换一边 重复之前的动作And going to switch sides. I’m gonna do the same exact thing over again. 这次迈开左脚并弯曲左膝So left legs are gonna be turned out this time with your knee bent. 上身向挺直的右腿倾斜Your right leg’s straight and you lean back towards that right leg, 感受右腿内侧的拉伸should be feeling that stretch in that right inside thigh. 臀部越往下贴Just the more you drop that hip, 上身越往后靠 越能感觉到拉伸the more you lean back towards that leg, the more you should feel it, 臀部越靠后 感觉尤为强烈especially the more you drop that hip. 还差10秒And we got about 10 seconds left, 快完成了almost done. 一定要向下压 才能感受多一点拉伸Really push into it, get a little extra stretch on it. 放松一下And let it relax. 下一个 直立伸展股四头肌式Alright. This next one was a standing quadricep stretch. 这个动作需要一点平衡感This one requires a little bit of balance. 你可能想要倚靠墙壁So you might want to position yourself near a wall. 准备好了吗?Go ahead and get ready? 开始 把左脚踢起来And begin. You’re gonna be kicking that left leg back, 左手将其抓住holding it with that left arm. 你想把脚跟拉向臀部 贴近舒服的位置You want to squeeze your heel in as close to your butt as it’s comfortable. 但不想过度拉伸膝盖You don’t want to hyperextend that knee, 那就不要过度往后压so don’t press it too far back. 接下来借助臀胯部和后腰的肌肉And then you’re gonna pull your knee back behind you, 将膝盖往你的后背压using those muscles through your gluts and your lower back. 你将后跟往臀部拉伸一点So you’re actually gonna kind of feel like you’re pulling your whole fly back behind you just a little bit 就能真正感受到后背的拉力as you squeeze that heel back towards your butt. 她在换脚之前会停留好一会儿She’s gonna hold it for just a little bit longer than we’re gonna switch sides here. 接下来 放松肌肉And go ahead and let that relax. 换一边 这次换右脚We’ll switch sides, we cook that right leg up this time, 右手抓住右脚holding with that right hand, 将脚跟拉向臀部 贴近舒服的位置and we tug that heel as close to your butt as is comfortable 再把膝盖往后拉 尽可能远地拉伸and then shove that knee back behind you as far as you can to get that stretch 感受大腿根部的拉力across the top of that thigh, the front of that thigh. 动作维持久一点Hold it for just a little bit longer. 还剩10秒钟And we got about 10 seconds left. 一定要将膝盖后拉 然后向内压脚跟Really pull that knee back, squeeze that heel in. 放松一下And let it relax. 接下来躺在地上 做胯部深度拉伸式Alright, we’re gonna move to the floor for this next one for the deep glute stretch. 准备好了吗?Go ahead and get ready? 躺在垫子上 将右脚放上左脚And begin. Laying on your back and pull that right leg over top of your left, 右脚踝在左膝上so your right angle is sitting on that left knee 接着你能抓住左大腿or thereabout you’re gonna grab behind that thigh of that left leg. 将膝盖往内拉And pull that knee in nice and close 感受到右腿内侧的拉伸until you feel the stretch in the buttocks of your right leg. 想要感受右腿的拉伸You want to feel that stretch on that right side, 而不是抓住的另一条左腿not the leg that you’re holding, with the opposite leg, 就把右腿搭在左腿上the one that’s crossed over top. 维持久一点 然后快速换腿Hold it for a bit longer, we’re gonna switch sides here in just a second. 直接换腿And go ahead and switch those legs. 换左腿在上 手抓住右腿内侧So left legs will come over top this time, grabbing behind that right thigh. 将腿内拉 拉到舒服的位置So squeeze that leg back as far as it’s comfortable 这次感受左腿内侧的拉伸and you should be feeling it in your left leg this time. 能感觉到臀部左侧和左边胯部的拉伸You should be feeling it in that hip joint in that glute of your left leg. 找到舒服的状态 自然呼吸Just get comfortable, breathe normally. 动作维持就一点It’s got a little bit longer 又剩下10秒钟And here ever ten seconds left again. 充分拉伸 把腿向里拉一点Really good squeeze on it, pull out legs a little bit more, 最后再来一次拉伸get that last a little bit of stretch. 放松一下And let it relax. 下一个 蝴蝶式Alright, we’re moving on to the butterfly stretch. 接着在垫子上做这个动作Next, you’ll be sitting on that mat for this one. 准备好了吗?Get ready? 把双脚拉向一起And begin. You’re gonna start by pulling those feet together, 然后尽可能将大腿两侧向下压and pulling them in towards you as far as you can as far as it’s comfortable. 主要借助大腿肌肉的力量And then you’re going to focus on using the muscles to the outside of your thigh 让膝盖贴向地面to pull those knees down to the ground. 试着让双脚贴向两侧so you’re actually even want to try to drop those legs out to the side as far as you can, 尽可能地靠近地面as close to touching the ground as possible. 感受腿根的拉伸Should feel a stretch to the inside of that groin. 多停留一会儿You just have a little bit longer here. 尽力把腿往下压Really pull those legs down as tight as you can 放松一下and let it relax. 下一个Alright, moving on to the next one. 坐着伸展髋部式This is a seated hip stretch. 与蝴蝶式很像This is very similar to butterfly stretch, 但移动位置有点不同but we’re moving a little bit different position 准备好了吗?and get ready? 这一次 双脚靠前一些And begin, so those feet are a little bit further out from you this time. 双腿也向两侧靠Those legs are dropped off to the side again, 但不是通过腿肌发力but instead of pulling them down, 而是让背部平直下压you’re just gonna keep that back perfectly flat. 向脚尖斜靠And you’ll lean forward over top of those legs. 能感受到膝盖骨的力量You should feel this one down inside of your hip socket, 而不是腿根rather than inside through that groin. 想感受腿根的拉伸 就将腿往两侧下压So if you’re feeling through your groin, you’re trying to push those legs down too much. 更想感受膝盖骨的拉伸 就让背部下压You want to feel it more in that hip socket, so keep that back perfectly flat, 贴向双腿and lean over for it over those legs. 快完成了We’re almost done. 放松一下And let it relax. 坐着斜拉腿筋式And next we have a seated hamstring and oblique stretch. 准备好了吗?Go ahead and get ready. 现在开始And begin. 以舒服的方式盘起右腿One leg is gonna be tucked in as close as comfortable, 左腿向前伸直other leg is gonna be kicked off to the side, 离臀部约45度about a 45 degree angle or so off those hips. 左手向下伸展贴着左腿And with that left leg out, you want to stretch that left hand down, 试着摸到左脚trying to touch that foot. 右手从头上往下弯曲And with that right arm bring it up over top of your head, 双肩尽力下斜stretching out oblique out, trying to lean those shoulders over as far as you can, 打开胸腔面对一面墙but trying to keep that chest opened up towards one of the walls. 不想完全倾斜you don’t want to let it lean over, 就面向想要舒展的那条腿so you’re facing down towards that leg you want to keep it open. 快完成了We’re almost done. 快速换腿And we’re gonna switch sides here in just a second. 休息一下And go ahead and let it relax. 换右腿来拉伸Switch those legs out so that right leg is gonna be out this time. 好的 伸出右腿And begin, so right leg out, 右手摸着右脚right arm goes out to that foot. 这次换左臂绕过头Left arm is gonna be over top of your head this time, 尽可能地向右腿拉伸stretching out towards that foot as far as you can, 按一定的斜度伸展trying to get a good stretch on that oblique as well. 打开胸腔并让其贴向地面And keep that chest open and we’re trying to let it roll over towards the ground. 让胸腔和肩膀朝着墙壁打开You want to try to keep that chest and shoulder open towards the wall. 但在这两个伸展前要先打开肺部Also throughout any of these stretches, remember to keep those lungs open, 尽力保持自然呼吸breathe normal as best you can. 还剩10秒You get about 10 seconds left. 尽力让手臂往肩膀下压Really pull that arm over your shoulder. 往一定斜度拉伸 快完成了Really try stretch out that oblique, we’re almost done. 放松一下And let it relax. 下一个是坐着拉伸单腿肌腱式Alright, next one there’s a seated single leg hamstring stretch 每次拉伸一条腿It’s to isolate just one leg at a time. 做好准备Go ahead and get ready. 开始And begin. 左腿再次向前So at left legs back out again, 双手一起往前压you reach down with both hands this time. 右腿在一旁放松Your right leg is just kind of laid off to the side, 右腿的肌腱没有拉伸so that hamstring on that leg isn’t actually engaged. 只能感受左腿肌腱的伸展You only want to feel it in the hamstring of that left leg. 所以伸直腿 感觉左腿肌腱的拉伸You know stretch out, get that hamstring to engage, 下巴和肩膀往左腿下压then tuck your chin and round your shoulders over to get that back into it. 可以伸展多一点Just get a little extra stretch out of it. 一定要保持左腿挺直Just make sure you’re keeping that leg perfectly straight. 你不一定要完全摸到脚Remember you don’t have to go all the way down and touch that foot. 尽自己最大的努力就好You just want to get as far as you can. 要多伸展一点And then try to add just a little extra stretch 就让下巴朝着胸腔 然后缩起肩膀by tucking that chin to your chest and rounding those shoulders over. 放松一下And go ahead and let it relax. 换一边We’re going to switch sides. 这次伸直右腿So this time that right leg is gonna be out, 放松左腿that left leg is gonna be laid off to the side. 开始And begin. 双手下压摸右脚So stretch down towards that right leg with both those hands. 右脚稳住 保持挺直Engage that right leg make sure that leg is locked out, perfectly straight. 下巴内收 肩膀缩起And then tuck that chin, round those shoulders over, 靠下压的背部来伸展try to get really good stretch to that lower back, 额外地拉伸右腿肌腱that extra stretch to that hamstring 打开肺部 自然呼吸Keep those lungs open and breathe normal. 快完成了We’re almost done. 还剩10秒About 10 seconds left. 放松一下And go ahead and let it relax. 继续下一个动作So we’re moving on to the next one. 坐着交叉拉伸肌腱式This is the seated crossover hamstring stretch. 每条腿的肌腱拉伸部位有点不同Those… Each one of these is getting a little bit different part of that hamstring. 做好准备Go ahead and get ready. 伸出左腿 向前挺直And begin. Extend that left leg out, straight in front of you. 放在臀部前面But you’re gonna bring it across in front of those hips. 重心放在身体右侧So it’s actually pointing out to the right side of your body. 右腿往左大腿折叠Then that right legs in a cross over top, 上身向右侧倾斜 右手摸着左脚and you’ll lean out specifically with that right hand to the outside of your left foot. 下巴再次面向胸腔Again, you’re gonna tuck that chin to your chest 并尽力内缩肩膀and round those shoulders over as much as you can 借助背部力量额外拉伸右腿肌腱to try to get an extra stretch out of that back and into that hamstring. 还剩10秒It’s about 10 seconds left 保持右腿挺直和肩膀内缩Really concentrate on keeping that leg straight, rounding those shoulders. 放松一下And go ahead and let it relax. 换腿 重复之前的动作We’re going to switch sides, do the same thing on the other side. 伸直右腿Extend that right leg out. 开始 右脚向前伸直And begin. Right leg out bring a cross over in front of your body, 这次上身向左前方下压so it’s pointing off to the left side of your body this time. 用双手 尤其是左手With those hands, specifically that left hand, 向右脚方向伸展you’re gonna reach to the outside of your right foot 尽力伸展到舒服的位置as far as you can as far as it’s comfortable. 下巴再次朝内 肩膀缩起And then again tuck that chin, round those shoulders. 打开肺部 自然呼吸Just breathe normally, keep those lungs open. 不断拉伸Constantly push into that stretch. 快完成了 还剩10秒We’re almost done. You get about ten seconds left. 放松一下And let it relax. 最后一个拉伸动作Alright. This is our last one. 直立靠壁拉伸小腿式This is the standing wall calf stretch. 双手贴着一面墙Just gonna stand back up, 再把自己往后撑find a wall you can lean up against, 做好准备Go ahead and get ready. 右脚向前And begin. You are gonna step forward with that right leg. 脚趾向上贴着墙面Put that toe up really nice and high on the wall. 把脚跟推离地面Then shove that heel down to the floor, 向前斜靠 将臀部往墙壁贴and lean forward, pushing those hips forward towards the wall. 感受脚背和小腿后侧的拉伸You should feel a good stretch to the arch of that foot, and into the back of that calf. 想感受更多的拉伸 就将臀部往前多靠一点You want more of a stretch, just lean a little bit further forward with those hips. 快完成了 快速换腿We’re almost done when we switch our legs here in just a second. 动作继续 换腿And go ahead and switch those legs at left legs and cope this time. 别忘了把脚趾抬高压住墙面Remember place that toe really nice and high on the wall, 让脚跟贴着地面shed that heel down to the floor, 再让臀部贴近墙面then press those hips towards the wall. 一直感受脚背的伸展Should feel that stretch all the way through the arch of your foot. 当然还能感觉到小腿后侧And off course you also want to feel it through the back of that calf, 跟腱到脚后跟all the way from the base of that Achilles tendon and that heel, 以及后腿膝盖的拉伸all the way up to the back of that knee. 快完成了Almost done. 还剩10秒So we have about 10 seconds left. 一定要将臀部往前靠 这样能拉伸多一些Really push those hips forward, so you get a little extra stretch on it. 好的 放松一下And go ahead and let it relax. 干得好 你完成了所有Fitness Blender 的下肢灵活性舒展运动And there you go. You finished Fitness Blender’s lower body stretching routine. 想要绷紧下肢肌肉Now if that lower body is particularly tight, 或者增强关节活动度or if you’re just wanting to focus on building up a little bit more range of motion, 就将以上的动作轻松地重复一遍then feel free to do this routine over again. 像是自由练习?Like our free workouts? 然后登陆FitnessBlender.com免费订阅我们的资讯Then go to FitnessBlender.com and sign up for our free newsletter 我们每个月会给您发送两次最新的视频to get the newest videos sent to you twice a month. 帮我们向其他朋友宣传一下这个视频吧Also help us spread the word by sharing this video or any of our others.
  • 2021-08-2812个节约卧室的空间和收集整理橱柜的技巧简屋家居 大多数房主认为根本没有Most homeowners think that there is no such 节约卧室空间的收纳技巧 但是thing as bedroom space-saving tricks. However, 如果你想要利用你浏览网页的时间if you want to make use of your browsing time 并且你愿意花一些时间去寻找and you are willing to spend some time looking around, 你会发现许多方便与简单you will find tons of handy, simple, 以及有效率的建议可以帮助你and efficient tips that can help you 从混乱中解脱出来with your clutter or mess. 大多数情况下你不必In most cases, you don’t need to spend 花上一大笔钱去准备a fortune to get the arrangement done. 只要你知道要做些什么 你就没问题了As long as you know what to do, you should be fine. 这里是由你的清单制造者simphone.com提供的This is 12-bedroom space-saving tricks 12条节约卧室空间的技巧以及整理衣橱的创意and Closet organization ideas by your list maker simphone.com 如果这个视频影响了您的学习体验If the next video hurt your learning experience, 请点击的简介里的第一个链接check first link inside 找到我编辑和制作这个视频时description area to find un-edited versions 使用的所有资源的未编辑版本of all sources I used to compile and craft this video. 12. 由Buzzfeed Nifty提供的一个最便捷的鞋子收纳技巧12. One the Easiest Trick to Handle Shoes by Buzzfeed Nifty 因为鞋子的尺寸形状不同The shoes can be quite difficult to manage 鞋子收纳可能很难because of their size and dimension. 但是你可以通过在衣橱里But you can always install a tension rod inside 安装拉杆来搞定鞋子收纳the closet so you can manage the shoes. 更棒的是 你甚至可以从地板开始What’s better, you can even stack those rods, 叠加拉杆以便更高效地from the floor up so your shoes can 放置你的鞋be stacked up efficiently. 另一个方法 是你可以用文件架Another way is to use the file organizers 来收纳你不同的鞋子to manage your different foot apparel. 可以分为装拖鞋的文件架There will be organizers for the sandals, 或是装运动鞋的文件架or organizers for the sneakers. 这个方法很有效而且避免了杂乱无章It is pretty effective and it surely removes all of the mess. 11. 用箩筐收纳亚麻制品11.Baskets for Linen Closets 一个最明智的收纳亚麻制品的One of the cleverest bedroom space-saving 卧室收纳技巧是确保tricks in managing the linen is to make sure 它们拥有自己的空间that they have their own space. 一个专门放置亚麻制品的A closet that is especially dedicated for 衣柜会使一切都井然有序the linen will keep everything organized and clutter-free. 如果你在衣橱中用上箩筐来整理It would be even better if you can use baskets 所有亚麻制品 将会更有效to organize all of those linens within the closets. 你可以使用大筐收集大件亚麻制品You can use bigger baskets for bigger linens 小件的用小筐收纳and smaller baskets for smaller items. 如果你选择铁丝筐或塑料筐 会很方便It would be handy if you choose wire or plastic baskets. 只要你能看见篮子的里面 用什么都行Anything will do as long as you can see through the baskets. 10. 时尚启蒙杂志提供的“冷热”分区收纳10. Hot and Cold Storage Zone by Primer Magazine 热分区收纳指的是放置Hot Storage Zone refers to the area where 最经常穿的衣服的地方you should keep your most used clothes. 像是衣服 裤子或者Any clothes, jeans, or even accessories that 喜欢戴的配饰应该放在容易拿到的地方you like to wear quite often should be kept within easy reach. 相反 冷分区专门存放On the contrary, the cold zone is dedicated 你不会经常用到的衣服或配饰for clothes or accessories that aren’t used 或是季节性的物品quite that much or seasonal items. 让我们假设你有一个中间开门的Let’s say that you have a hinged closet 铰链衣柜that opens in the middle. 你的热存储区应该位于中间位置Your hot storage zone should be in the middle, 当你打开柜门后 正处在中间right in the center when you open the door 你的冷存储区应该在两边while your cold storage zone should be located 离你稍远些on the sides, far from your reach. 这是节省卧室空间最方便的方法之一This is one of the handiest bedroom space-saving 每个人都可以在自己的衣柜使用这种方法tricks that everyone can implements for their closet. 9. 可滑动的自制木头箱9. Sliding DIY Wood Crate Design 特别是如果你把它们Wooden crate can be super handy, 变成容纳你衣柜里物品的便利储物箱especially if you can turn them 木头箱就会非常好用into useful containers to accommodate your items inside the closet. 在制作木头箱时会比较费劲It takes some extra efforts in the making, 但是做好之后but if you are able to pull it off, 你会拥有属于自己的特殊贮藏箱you will have your own special cabinet 箱子不仅设计吸引人 功能方面还非常便捷实用that isn’t only appealing in design but also handy and useful in function. 制作滑动储物柜用不了多久It shouldn’t take you days to make the slide -按照用法说明书来制作out storage – just follow the directions to 就可以了the letter and you should be fine. 8. 由C频道提供的特殊的叠袜子法8. Special Folded Socks by C Channel 袜子可能不起眼但是却会占用Socks may be small but they can take a lot 很多存储空间 但是of storage space. However, 如果你能使用这个特别的方法去折袜子if you follow this special way to fold the socks, 不仅能最大化地减少储存空间not only you can minimize storage needs, 你也可以把它们收在一个小箱子里you can also collect them within one small container 这样你的袜子会更加有序and you will have a better arrangement with your socks. 一点儿都不麻烦No complication or whatsoever. 7. 受Nifty Video启发的创意点子7.Creative Ideas Inspired by Nifty Video 整理衣柜里的衣服When you manage clothes inside your closet, 有时会是一件很麻烦的事things can be complicated. 但有一些聪明的方法来管理你的衣服But there are clever ways to manage your clothes. 比如 用不同颜色的衣架For instance, if you use different colored hangers, 辨识哪些衣服是工作穿的you can define which clothes are for work 哪些是便装or which ones are for casual use. 你也可以悬挂鞋子收纳盒用来存放一些小东西You can also hang shoes containers and use the slots to store smaller items, 比如内衣 领带 配饰 袜子等等like underwear, ties or accessories, socks, and such things alike. 此外 如果你想要更有条理的话Moreover, if you want to get more organized, 你可以用衣物分隔器来标识分类you can hang clothes dividers for each category. 比如 你可以在分隔器上For instance, clothes for meeting, 写上会议装 特殊场合的衣物clothes for special event, clothes for work, etc 职业装等等can be written on the dividers. 这个绝对是卧室节省空间的妙招之一This is definitely one of the bedroom space-saving tricks that work 可以让你的衣柜魔力般整洁like a charm for your inside closets. 你可以自行决定是单个使用这些技巧It is up to you to implement these tricks one 或是结合多个来创造by one or you can combine them all to create 更加有效的空间 使衣柜有条理a more efficient space and arrangement for the closet. 6. 高曼牌挂钩和挂帘架组成鞋架6. Command Hooks and Hanging Curtains for Shoes 你知道吗 其实你可以挂起你的鞋子而不是堆积在那Did you know that you can actually hang your shoes instead of stacking them? 仅使用这些高曼牌挂钩和挂帘杆Simply use these command hooks and also hanging curtains and 你就可以用壁状存储收纳这些鞋you have an efficient wall mounted storage for the shoes. 你大可以把它拿去炫耀You can show it off and you don’t 做起来也毫不费力have to break a sweat to do so. 安装的过程非常简单并且你Installation is super easy and you don’t 不需要任何技巧之类的need any technical skills or whatsoever. 这绝对是节省卧室空间This is definitely one of the handiest bedroom 最方便的方法 每个人都可以在家做space-saving hack that everyone can do at home, 尤其是收集有很多鞋子的人especially if you have tons of shoes collections. 通过把这些鞋子悬挂起来By hanging these shoes, 你就不需要特殊的地方来整理鞋子了you don’t have to prepare a special spot to manage your shoes. 5. 挂毛衣的美妙方法5. A Sweet Way to Hang Your Sweater 把毛衣挂起来可能会在避免占用太多空间的同时Hanging your sweater is probably one of the best ways to preserve its form 还能保持其形状和外观的最佳方式之一and look without compromising too much space. 但是 如果只像那样悬挂你的毛衣But then again, if you hang your sweater just like that, 会使毛衣变形it may ruin the original form. 难道你不讨厌自己的毛衣变得松散又有丑陋的折痕吗?Don’t you hate it when your sweater gets loose with ugly crease? 你可以继续使用衣架Well, you can still use the clothes hanger, 但不是像原来一样直接挂起来but instead of hanging it just like that, 你需要用特定的方法把毛衣折一下you need to wrap your sweater in a certain way 以保持整洁并且折痕更少so it will remain neat and crease-less 同时也不影响存储空间without affecting storage space or whatsoever. Now, 现在你可以想挂多少挂多少you can hang as many sweaters 还不用担心自己的毛衣会变形as you want without having to worry about ruining it. 4. 内衣袜子的抽屉存储4. Drawer Organizer for Underwear and Socks 做一个自己的抽屉存储其实很简单Making your own drawer organizer is pretty easy 因为你只需要一只热熔胶枪和一些法兰绒布as you only need a glue gun and some flannels. 按照特定的方式来粘胶水By following a certain glue pattern, you can 你就可以自己制作一个抽屉整理格make your own drawer organizer which can be used 可以用来存储袜子和内衣to store all of your socks and underwear. 这种整理格还可以用来存放The same organizer can also be used to store 饰品之类的小东西small items, like accessories. 这种整理格看起来很简单The organizer may seem simple but it 但是在保持你的内衣和袜子的整洁方面as a greater function to keep your undies and socks 有非常大的作用organized and managed. 并且你的抽屉会比以往更干净And your drawer will be neater than ever. 3. 巧妙的衬衫折叠技巧3. Use this Nifty Shirts Folding Technique. 节省卧室空间的一个小诀窍One of the key to bedroom space-saving tricks 就是做有效的时间管理is to do effective time management too. 如果你能快速折叠好你的衣服When you are able to fold all of your clothes fast, 整理也会更快tidying up will run faster too. 这个诀窍一点儿都不难This trick isn’t difficult at all. 只需尝试几次 你就会像个专业人员一样It only takes several try and you can do it like a pro! 如果你可以学习这个技巧When you are able to follow this technique and fold all 并且有效折叠衣物 就能节省折叠时间of your clothes efficiently, you can cut down folding time 并且进行有效地管理和安排and have a more effective management and arrangement. 2. 简单巧妙的衣柜技巧2. Simple Nifty Closet Hacks 当你想悬挂衣服的时候When you want to hang your clothes, 可能会出现一些问题some of the problems may arise. 不过 也有一些解决的办法There are ways, though, to deal with them. 例如 可以在衣撑尾部For instance, adding a rubber band to the end 缠个橡皮筋 这样可以防止衣物掉落of the hanger will prevent the clothes from dropping. 此外 还可以在衣撑上增加接杆或者钩子Moreover, adding an extension rod or hook on each hanger, 向下堆叠衣架you can stack hangers down, 以增加空间布局adding space arrangement. 链条也能用来增加垂直存储Chain links can also be used to expand the storage vertically. 这样做 就可以把衣撑加进储存空间中In this way, hangers can be added into the storage. 在一个衣撑上增加窗帘钩或挂钩Adding curtain hooks or hooks to one hanger 可以增加存储容量 特别是在你想存放饰品时alone can expand the storage capacity, especially when you want to keep accessories. 想象一下一个衣撑可以一起悬挂Imagine the efficiency when one hanger 四到五种衣物的效率can be used for four to five items altogether! 在我们进入第一条之前 我建议Before we get to number 1, 如果第一次看本频道 一定要订阅哦I suggest you press the subscribe button if this channel is new to you 点击这里的铃铛按钮即可and bell icon beside it. 这样你将会收到我每一次This way you’ll be notified of the new videos 发布新视频的通知every time I have published it. 第一条And Number 1. 旋转手工钉板Rotating DIY Peg Boards 钉板不仅可以便于存放工具或其他便利道具Peg boards aren’t only handy for storing the tools or other handy items. 也可以用来存放配饰They can also be used to store the accessories 或者其他的时尚单品or any fashion items. 用DIY的方法制造钉板可以Following the DIY methods to create the boards 非常简单 只要你顺着is pretty easy as long as you follow every 指示的每一步去做direction to the letter. 钉板最酷的地方是任何东西都可以悬挂The coolest thing about the peg board is that everything can be hung there. 制作出旋转板后 你就可以翻看钉板And with the rotating mechanism, you just easily flip through the boards (像翻书一样)(as if flipping the book) 直到找到你想要的那一块to find the sections that you want to access. 这绝对是居家节省卧室空间技巧的一个This is definitely one handy and also stylish 非常方便炫酷的方式bedroom space-saving tricks to try at home. 就是这些了 既然你还在看这则视频That’s it, Since you’re still watching, like this video 那就在离开前点个赞 或者把它分享给你的社交圈里跟你亲近的人before you leave or share it with anyone close to you in your social circle. 希望下次再带着好视频和大家见面啦 感谢收看See you again later with better videos, I hope, and thanks for watching 链接 http://bit.ly/space-saving-ideasLink: http://bit.ly/space-saving-ideas
  • 2021-08-28100年的健身演变健身运动百年史100 Years of Fitness 20世纪初 伸展运动1910s, Stretches 20世纪20年代 伸展运动1920s, Stretches 20世纪30年代 健美女子联盟1930s, Women’s League of Health & Beauty. 20世纪40年代 魔力女孩问世1940s, Here Come the Glamour Girls. 20世纪50年代 呼拉圈1950s, Hula Hoop. 20世纪60年代 扭腰器1960s, Trim Twist. 20世纪70年代 爵士健美操1970s, it is Jazzercise. 20世纪80年代 有氧运动法1980, it is Aerobics. 20世纪90年代 跆博健身1990s, Tae Bo. 21世纪初 街舞当道2000s, Street Dance. 而现在尊巴舞正流行2010s, Zumba.

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