All language subtitles for Exos Learn

- This is Pillar Preparation.

Pillar Preparation is one
of the main components

of the EXOS Training System.

In this presentation, these are going

to be our learning objectives.
学习目标。

First, understand how
the "Core" has evolved,
第一，理解“核心”一词的演变，

and we now refer to it as the "Pillar."
我们现在叫它“支柱”。

Identify the components of
the Pillar and their function.
第二，认识支柱的组成部分和它们的功能。

We'll be able to explain the
concept of kinetic linking,
第三，解释动力链，

and explain its application
in our training system,
并应用到我们的训练系统中。

and explain where the Pillar
fits into you program design,
第四，将支柱应用于你的课程设计。

and then, finally, understand
how to prepare the Pillar
第五，理解如何调整支柱

for optimal performance.
来达到最佳表现。

Section one: Pillar Strength
第一部分，支柱力量。

We have to redefine "The Core."
我们要重新定义“核心”。

When we look at the Pillar,
we identify the Pillar
我们谈论支柱时，指的是

as the area between the
shoulders and the hips.
从肩到髋关节之间的部分。

As we look at an athlete move,
我们来观察运动员的动作，

we can then see and start to identify
以及这些动作

what the requirements of this region is.
对支柱有怎样的要求。

So we identify Pillar Strength
支柱力量就是

as simply the ability to
blend mobility and stability
协调髋关节、躯干、肩膀

to the hips, torso, and shoulders.
灵活性和稳定性的能力。

As we look at the athlete in the photo,
我们来看这张照片中的运动员，

we can see that he's transferring force
他在把力量从

through the legs and up through the arms
腿部向上传导至手臂，

into the ball eventually.
最终传导至球上。

The Pillar's job is to absorb that load
支柱在这里的角色是吸收

and transfer it from
one limb to the other.
这个力，并从一个部位传导到另一个部位。

It has to do this through
mobility and stability.
要做到这个动作，他需要有足够的灵活性和稳定性。

Let's look at a few other photos
我们再看几张照片，

and see what the responsibilities
of the Pillar are
看看支柱

in different positions.
在不同情况下都起了什么作用。

So here, in a soccer
position, as a goalie,
这张照片，足球运动中的守门员，

he has to reach his arms overhead
他要把手臂伸过头顶

to stop the ball and make a save.
把球拦下来救球。

As he does that, his
Pillar's got to stay strong
他在做这个动作时，他的支柱要保持稳定，

and has to be able to
control that movement.
并需要控制他的动作。

He also has to be able to tolerate impact
而且他还要在摔在地上时

when he hits the ground and
be able to control the ball.
承受冲击力，并控制足球。

Another example of a surfer.
这个例子是冲浪选手。

We take a look at his Pillar here.
我们看看他的支柱。

And, notice that he's in a
squatted position on the board.
注意他是半蹲在冲浪板上，

His hips have to be flexed,
他的髋关节弯曲，

knees bent in a balance position.
膝关节也弯曲，来保持平衡的姿势，

Arms are in different positions
手臂放在不同位置

to allow him to support
and have more control.
来更好地控制动作。

And you can see that the
Pillar has to flex forward
他的支柱需要向前弯曲，

so that he can maintain
that position and control.
才可以保持这个姿势并控制动作。

In this position here, with
this athlete on the horse,
在这张骑马运动员的照片中，

you wanna notice, look at
the extensive hip flexion
我们可以看到

that she gets in that position.
她的髋关节弯曲角度很大。

We have a great amount of hip flexion,
虽然如此，

but yet we can see that the
mid section, the low back,
但是我们看她的中段，她的下背

and the trunk area is still
in a nice, straight line.
和躯干部位都还保持着挺直的姿势。

So it's a balance of those
two things working together
所以要做出更好的动作，

to create optimal movement.
我们需要在灵活性和稳定性中找到平衡。

This is definitely a
bit of a paradigm shift
支柱的定义与我们以往

from what we normally considered
to be the core in history.
对核心的理解有一个大的转变。

We've gone all the way from
looking at crunches and planks
以前我们通过卷腹和平板支撑

to being the answer to generate stability,
来训练稳定性，

which is certainly effective.
这当然也是有效的，

But we also need to
look at this combination
但是我们也要考虑

of mobility and stability
working together as a team.
灵活性和稳定性作为一个组合的重要性。

So the trunk is probably less likely
所以其实躯干的作用比起

to actually generate force
自身发力而言，

and more likely to be a force conductor
它更是一个力的传导者，

and transfer force from
one limb to another.
把力从一个部位传导至另一个部位。

So it allows both for movement
and for force transfer.
它既可以发力，也可以传导力。

So let's take a look at some
other athletes in movement
我们再看看其他运动员，

and see what the function
of the Pillar is.
看看他们的支柱起到了什么功能。

This is Misty May,
beach volleyball player,
这是Misty May，沙滩排球运动员，

generally considered the
best offender in the world.
世界公认最好的进攻选手。

As she's reacting to a ball, you can see
她在接球时，你可以看到

that she has to drive over
to get in place for the ball,
她需要冲到球的位置，

hip has to flex, opposite
hip has to extend.
一边髋关节弯曲，另一边髋关节伸展，

You can see the trunk area
而躯干部分

and the torso is a nice straight line.
保持挺直，

But yet she's still rotated
through a thoracic spine
同时，她的胸椎要旋转

and having to reach for the ball
来接球，

so she can make a perfect platform
这样她可以给到队友

to make a good bump to her partner.
一个很好的传球。

Here's a tennis player in a serve.
这张是网球运动员的开球动作。

Again, we can see now, she's
just made contact with the ball
我们可以看到，这是她刚刚把球打出去

and is going through a
follow-through motion.
之后的动作。

You can see the arm is
extended up overhead,
她的手臂举过头顶，

so the scapula has to be moving.
所以她的肩胛是活动的。

The thoracic spine has to be able
她的胸椎

to rotate to follow through.
也要跟着旋转。

But yet we can still see
但是同时，她的

the torso's in a nice, solid position.
躯干保持着挺直的姿势。

If we look at a rotary athlete,
我们再看2008年

this is the 2008 gold medalist
女子掷铁饼比赛

in the women's discus for the US.
的金牌美国运动员。

You can see that as she rotates,
你可以看到她在旋转时，

the thoracic spine is rotated
为了转圈发力出去，

in order for her to coil and create force.
她需要旋转胸椎。

The pelvis and hips are
in a neutral position
她的脊柱和髋关节处在中立位，

and so she's able to lock
所以她可以稳定住，

and then load and transfer that force
并且把力量传导至

up through the upper-half to
finally deliver the implement.
上半身，最终发力在铁饼上。

If we take a look at running athletes,
我们再看看跑步运动员，

what is the function of the
Pillar in this position?
这个姿势中支柱起到什么作用？

We can see here that we have
quite a bit of hip flexion
我们可以看到她们的

on one side with a good amount
of hip extension on the other
一边髋关节大幅度弯曲，另一边大幅度伸展，

so we're maximizing range
of motion through the hips.
她们在让髋关节的活动范围达到最大。

You can see that the mid section and torso
同时你可以看到她们的中段和躯干

is in a relatively neutral position,
相对保持着中立的位置，

but yet the shoulders and
thoracic spine are rotated.
而肩膀和胸椎却在旋转。

The combination of mobility and stability
对灵活性和稳定性的结合

allows this motion to end up being linear.
使她们得以跑出一条直线。

If we take a look here,
我们再来看这张，

just as this the next
stride in the motion,
这是跑步中的下一步，

you can see the extensive
thoracic mobility,
你可以看到她们胸椎的灵活性很大，

lot of thoracic rotation here
as the opposite hip is flexed.
胸椎旋转角度很大，对侧的髋关节伸展。

Take a look at the abdominal
muscles through the trunk,
看看她们的核心腹部肌肉，

and you can quickly see
你可以看出

they're having to be a force conductor
这些肌肉是用来

and transfer that load,
传导力量的，

but they're not actually
flexing or extending the spine.
而没有用来弯曲或伸展脊柱。

That's a look on mobility and stability
以上我们了解了

and how that is a function of the Pillar.
支柱在灵活性和稳定性上的功能。

But the Pillar also has
one more primary component:
支柱还有另一个构成部分：

it's what houses our internal organs,
这就是我们内脏器官的所在，

and most importantly, in our case,
在这里主要指的是

would be the lungs because
they facilitate breathing.
肺，因为肺的功能是呼吸。

Take an example, for a second.
举个例子，

Consider yourself breathing
normally, no problems.
你正常呼吸时

We usually tend to don't
think about it very much,
不会有什么特别的感觉，

but if someone was to
take that away from you,
但是如果你突然不能呼吸了，

and for a moment you were
under water and having
比如你突然到了水下，

to get a breath but it was
difficult for you to do,
需要呼吸，但是做不到，

think about what your body does
in order to get that breath.
想想这时候你的身体为了呼吸要做什么？

People do whatever it can
in order to get that breath.
人们会为了呼吸用尽一切方法，

Any movement it can
generate, it doesn't matter
什么动作都有可能做，

because breathing is the key.
因为呼吸太重要了。

And breathing always wins.
呼吸永远都是最重要的。

So when we're looking at movement,
所以在我们运动时，

we have to have a good
foundation of breathing.
需要有一个好的呼吸基础。

Breathing's such a strong force
呼吸的力量非常强大，

that we actually have patterns that we use
以至于我们在呼吸时

to assist ourselves in breathing
并不会注意到

without even thinking of it.
我们都动用了什么机能来帮助它。

You can see here in this classic
position of being fatigued,
看这张照片，是我们很累时会做的姿势，

placing our hands on our
knees to get more air in.
我们把手放在膝盖上，是为了吸入更多的空气。

This position allows
us to use other muscles
这个姿势让我们可以用其他肌肉来

to open the ribcage and
lift it to get more air in
打开肋骨，让更多的空气进入肺部，

so we start to have movement
at a very basic level.
所以我们本能地做出了这个动作。

Same thing with other positions.
其他姿势也一样。

You can try as hard as you want,
你可以试试，

but if you're tired and you need air,
当你疲劳并需要换气时，

you're gonna place your
hands on your hips,
你会把手放在髋关节、

you're gonna place your hands
on the back of your head,
头后面、

or you're gonna place
your hands on your knees
或膝盖上，

to help facilitate that breathing system.
这些动作都是为了帮助呼吸系统。

So if we take look at how
breathing actually works,
我们来看看呼吸的机能是怎样的，

just a real quick slide,
简单看一下，

this is a look at the thoracic spine.
这是我们胸椎的图片。

So during an inhale breath,
the diaphragm contracts,
在吸气时，膈肌收缩，

creates a negative pressure
so the lungs can fill.
形成负压，这样肺部可以充气。

As that happens, the
thoracic spine has to expand.
同时，胸椎向后扩张。

Then during exhale breath, the
thoracic spine will come back
然后在呼气时，胸椎会收回来，

and the ribs will contract,
the diaphragm will relax,
肋骨收缩，膈肌放松，

and the breath will exhale.
气体被呼出。

But again, this is basic movement.
这是基础动作。

And we need this movement to be present
我们会一直重复这个动作，

because this is one of the
most critical things the body
因为这是我们身体最重要的功能之一，

is going to always make sure happens.
必须持续运转。

Check for learning.
现在我们来检查一下本节课的学习成果。

List the two main functions of the Pillar.
列出支柱的两个主要功能。

Is the Pillar static, or
is it dynamic in function?
支柱是静止的还是有动态功能？

What positions should
we train the Pillar in?
我们要把支柱训练到什么位置？