(譯文)改善呼吸與表現 Part III：如何於高反覆次數動作過程中在沒有機制結構的喪失情況下呼吸與繃緊(Brace)

Improving Breathing and Performance (Part 3): How to Breathe and Brace Without Loss of Mechanics During High-Rep Movements如何於高反覆次數動作過程中在沒有機制結構的喪失情況下呼吸與繃緊


1/13/2014

In Part 1 of this series, I discussed how mouth breathing can alter head-neck control. In Part 2, we talked breathing during max effort. And as we discussed, holding your breath (with appropriate mechanics) is a natural, physiologic method for maximizing spinal stiffness and force output under very heavy loads.

在此系列文章的Part I中，我討論了嘴巴呼吸是如何改變了頭頸部的控制；在Part II中，我們談到在最大努力過程中的呼吸；且如我們討論的，閉住你的呼吸(透過恰當的機制)是一個在非常重的負荷下最大化脊椎剛度/僵硬(Stiffness)與力量輸出的自然的、生理方法。

However, holding your breath during repetitive movements is not only metabolically costly, it is also mechanically inefficient - and most of our daily movements involve the need to breathe under sub-maximal load and for more than one repetition. So for Part 3, we need to establish how to breathe during high-repetition, serial movements without loss of mechanics.

但是，在反覆性動作中閉住你的呼吸不只代謝代價高，機制上/力學上它也不太有效率，而且我們大多數的日常動作都涉及到需要在次最大負荷下呼吸且多於1下的需求

所以在Part III，我們需要建立如何在高反覆次數、一系列動作過程中呼吸而沒有機制/力學上的損失

Ever see someone take a huge breath of air to pick their shoe up off the ground? Or to rep out pull-ups - only to gasp for air midway thru and totally over-extend their spine? We see it all the time but, assuming the weight of the shoe isn't their one-rep max, this is not normal. 

有沒有看過人吸了一大口氣來將自己鞋子從地上撿起來？

或是吸了一大口氣一次做完全部的引體向上，卻只有在動作中途喘口氣而且完全過度伸展他們的脊椎？

我們無時無刻都看到，但假設那雙鞋子的重量並不是他們的1RM，這就是不正常的。

As I mentioned last week, those with low back pain have been found to hold more air in their lungs during sub-maximal lifting. Why? It's likely they are unable to dissociate diaphragmatic breathing (belly breathing in which the diaphragm descends into the abdominal cavity) with movement thus making every movement a max effort one as they lack a proper global bracing strategy.

如前面文章所述，那些有著下背疼痛的人已經被發現會在次最大舉重過程中保留更多空氣在他們肺部裡，為什麼？

這很有可能是因為他們無法把橫膈膜呼吸(腹式呼吸，吸氣時橫膈膜會下降進入腹腔)與動作分開，因此把每一個動作都變成了最大努力(因為他們缺乏了恰當的全面繃緊策略)

The diaphragm has a dual role during movement as it not only drives respiration, but also assists in spinal control. In movements that require breathing while still under load, the diaphragm is often underused as a stabilizer due to it's mechanical attachments to the thoracolumbar spine and by increasing intra-abdominal pressure. 

橫膈膜在動作過程中有著雙重功能，它不只驅動了呼吸作用，也協助脊椎的控制

在那些仍在負荷下但需要呼吸的動作中，橫膈膜經常作為一個穩定者而未被充分利用(因為它在胸腰椎的力學連接物與因為要增加腹內壓)

This may work for max efforts but as soon as we have to take a breath, neutral spine position is lost and mechanics break down. Athletes will attempt to combat this when they need to breathe by inconsistently using their diaphragm as a stabilizer and instead gulp air into their chest and neck. 

這樣在最大努力下可能能行，但一到我們必須要喘口氣時，中立的脊椎位置就會丟失、力學/機制/結構也會崩潰

在不同於將橫膈膜作為穩定者而需要使用他們的橫膈膜來呼吸時，運動員們會試圖要與這種情況搏鬥(於是將氣吸進入他們的胸口與頸部)

This is highly inefficient as demonstrated in those with asthma - heavy chest/neck breathers - who have markedly higher levels of work associated with breathing.Some hallmarks of faulty bracing: the athlete inhales with an apical breath → traps the air in the upper chest → performs a few repetitions then gasps for air → loss of neutral spine then occurs while still under load commonly into overextension → unable to reconstitute spinal stiffness while still under load (pathologic neutral)
如同在那些有著氣喘(重度胸口/頸部呼吸者，他們有著與呼吸相關明顯較高的功)的人身上所表明的，這是相當無效率的

錯誤的繃緊的一些特點/標誌：運動員以頂端/向頂的呼吸來吸氣→將空氣困在上胸裡→執行幾次反覆次數然後喘口氣→發生中立脊椎的丟失(仍處於負荷的情況下，通常會進入過度伸展)→無法重新建構脊椎剛度(同時仍處於負荷下-病理的中性)

Proper diaphragmatic breathing. Courtesy: artofmanliness.com (obviously a great site)


To move more efficiently we need to have a global bracing strategy during high-rep movements (which, face it, submax repetitive movements are what make up daily life and most athletic movements) in which spinal control is never lost and efficiency is high. Here's a simple and effective breathing/bracing strategy
為了在高反覆次數的動作過程中更有效率的移動(我們日常生活與多數運動動作是由次最大的反覆性動作所組成)，我們需要有個全面的繃緊策略(Bracing)，在這種狀況下脊椎的控制不會喪失、效率也是高的
以下一個的簡單與有效的呼吸/繃緊策略

Take a diaphragmatic breath (belly breath) - this takes practice (see Part 1) as many athletes, especially those with history of asthma, LBP, etc. really struggle with this.
*Diaphragm is accessed
進行一個橫膈膜呼吸(腹式呼吸)-這是需要練習的(參考Part 1)，尤其是對有著氣喘、下背痛之類病史的人來說
※橫膈膜被使用
Near the end of inspiration, increase abdominal muscle tension.
在接近吸氣的尾聲時，增加腹部肌肉張力
As you exhale, think about squeezing the air out and crushing the toothpick (see Part 2) or wringing out the air with your abs (this is when abdominal and glute tension is the highest).
在你吐氣時，想像透過腹部肌群將空氣擠出與壓碎牙籤或將空氣絞扭出來(此時腹部與臀部的張力是最高的)
*Canister on max tension - this is when the majority of the movement is performed
※處在最高張力的罐子-此時是多數動作被執行的時候
Take one or two small breaths into the diaphragm by slightly reducing abdominal tension, allowing the diaphragm to descend while still in a compressed system.
在我們仍處在一個壓縮的系統中時透過稍微減少腹部張力來進行一或兩個小的呼吸進入橫膈膜，讓橫膈膜能下降
This will increase intra-abdominal pressure and allow the diaphragm to assist in stabilization while the abdominals are at slightly reduced tension. *Spinal stiffness maintained during the next breath
這麼做將會增加腹內壓並讓橫膈膜能在腹部肌群處在一個稍微下降的張力時幫助穩定
※在下一個呼吸過程中脊椎的僵硬/剛度是受到維持的




Note that a correct breathing/bracing strategy maintains spinal stiffness at all times while allowing contributions from abdominal tension and the diaphragm. The abdominals and glutes (canister) never come off tension completely.
注意到正確的呼吸/繃緊策略在所有時候都會維持住脊椎的剛度/僵硬(同時允許來自腹部肌群的張力與橫膈膜的貢獻)
腹部肌群與臀部(罐子)永遠不會完全的脫離張力


Think about breathing into a steel canister - this will allow breathing to occur where it's most effective (the diaphragm) without having to reconstitute spinal stiffness after each breath. The goal is to never lose position nor stiffness, while still being able to breathe under load.
想像將氣吸入一個鋼鐵罐子，這樣將能在不必在每一個呼吸後重新建構脊椎剛度的情況下讓呼吸發生在其最有效率的地方(橫膈膜)
目標是永遠不要失去位置與剛度/僵硬，但仍能在負荷下呼吸
Chest breathing will accompany this when demand requires it - and that's okay to supplement the diaphragmatic breathing - but a proper bracing strategy will always apply. This will take some time and mental energy to master during training but will pay dividends in terms of injury prevention and performance (which are synonymous in my opinion).
在需求需要時，胸式呼吸將會伴隨其中，用來補足橫膈膜呼吸這是沒問題的，但記得總要運用恰當的繃緊策略
這在訓練過程中將會需要花些時間與心理能量來熟練，但對傷害預防與表現將會是個正向的幫助(在作者的觀點中這是同義詞)

There a ton of advanced breathing assessments and techniques out there but we can lop off a lot of dysfunction if we follow this basic principle of an appropriate and reproducible breathing/bracing strategy.
進階呼吸評估與技巧有很多，但若是我們遵循著這個恰當與可重現之呼吸/繃緊策略的基本原則，許多的功能障礙是可以被除去的




- Seth


Tania Clifton-Smithlink


8/26/2014 10:32:45 am



Hi Seth, it is excellent to read your three parts on breathing and performance - having worked in this area clinically for over 25 years - I would like to add that actually the vocal folds are the top of the canister and the diaphragm works as a modulator. It is hyperinflation that causes much of the problem and the loss of the diaphragm movement. Generally in the athletic population this is the result of over working or too much bracing of the abdominal muscles. Most of what you say is great and works well - I have a problem with the words 'bracing' as this is where many of problems originate - when we brace this also braces the thoracic cavity, limiting, diaphragm excursion and limiting ventilation. If someone has correct alignment and muscle balance then bracing should not be needed, as the body will work how it is meant to Obviously under high loads for protection of the spine this is a different story. Thanks for highlighting breathing patterns as this is often overlooked but it is where all movement originates - if breathing patterns are wrong everything else will be wrong.

Tania- Physiotherapist- Breathing Specialist.


REPLY



Seth R. Oberst, DPT, CSCS


8/26/2014 04:13:03 pm



Tania,




Thanks for your thoughtful comments. I completely agree with your points. For me the act of bracing is different than being braced as bracing is the active involvement of a global strategy as I typically see high rectus abdominis activity (braced) with poor IO/TA facilitation which certainly limits thoracic expansion and pelvic control. Certainly being overbraced is not ideal and only adds deleterious compression to the spine. However bracing while breathing behind the shield or into the abdominal brace affords a level of control while not completely eliminating thoracic expansion and diaphragm mobility. Ultimately the task should yield a reflexive bracing strategy with breathing to meet the demand. Let's talk more about this - I'll email you. Thanks!


REPLY

生命旅程的摯友—呼吸

生命旅程的摯友—呼吸

    呼吸同時是我們人生旅程的第一件(透過哭來擴張肺部以進行呼吸)和最後一件事，不論我們睡著或醒著、坐著或站著、走著或跑著，也不管我們緊張或平靜，只要活著，呼吸都陪著我們…

    但對於這位一輩子都陪著我們的朋友，我們是否曾經好好認識過它？

    偶發的頭暈、想吐、手腳容易冰冷、情緒莫名的緊張、無法釋放的壓力、難以入睡、胸口悶痛、長期的頭痛、肌肉的緊繃痠痛感、無法做出好的動作、運動表現停滯不前、瘦身成果不彰，甚至許多常見的慢性疾病，都可能與「呼吸」有一定程度的關聯，你相信嗎？

(譯文)把氣吐出來 Part II：如何平衡系統

Getting Air Out (Part 2): How to Balance the System 把氣吐出來(Part 2)：如何平衡系統 As we discussed in my previous post, hyperinflation (over-breathing) causes system-wide excitation which may be useful in short bouts of exercise, but over time can be a rate-limiter to adaptation and resilience. By getting air out (exhalation/flexion) we can better achieve a balanced, neutral state. 如我在先前文章中討論的，過度充氣(過度呼吸)會導致在短的運動回合中可能有用之系統面的興奮，但隨著時間經過很可能會變成適應與恢復率/回彈性效率限制者。 透過將氣吐出來(吐氣/屈曲)，我們可以更好的達到一個平衡、中立的狀態。 The diaphragm can achieve a more normalized resting position rather than being pulled into a more horizontal, tonic position. Perhaps high resting tension in the diaphragm is an indicator of system-wide tension - those guys/gals that are always tight and fatigue-out early in high-rep schemes. Now I do think that balance is a moving target and the sum/goal should be a balanced system of managing the extremes even if it's not achieved in the moment. 橫膈膜可以達到一個更為正常化的位置而非被拉近一個更水平、緊張的位置 或許在橫膈膜之高休息張力是一個系統面張力的指標-那些在高反覆情境中總是緊繃與提早疲勞的人們 現在我認為平衡是一個移動標靶而總計/目標應該是一個管理極端之平衡系統(即使在那一刻沒有達成) So how do we swing the pendulum back towards neutral? By getting air out. Here are a couple ways: 所以我們要如何將鐘擺擺向中性呢？ 透過將氣吐出來。 下列是幾個方法： 1) Recognition is the first step. Does you or your athlete's ribcage look like this, even at rest? 1) 識別/認出是第一步。你的運動員的胸廓看起來像這樣嗎？即使是在休息狀態？ If so, c'mon man. It may not become apparent until higher level movements, typically ones involving arm and leg movements (such as overhead movements) in which exhalation and the ribcage-pelvic relationship is even further challenged. 如果是這樣，老兄別鬧了。直到較高水平的動作之前它可能不會變得明顯，典型的一個例子(動作)是涉及到手臂與腿部動作的動作，在該動作中吐氣與胸廓-骨盆關係被更進一步的挑戰了 And that's a main thought here: we have to challenge competency with progressive demands - if all you do is blow up a balloon (despite its effectiveness) and give no further thought to breathing, the boat is missed. 而那是這的主要考慮點：我們必須要透過漸進/進城的需求來挑戰能力-如果你所做的事就是吹起一個氣球(不管其效率如何)，但卻沒有進一步思考到呼吸，你就錯過了良機 Let's suppose you can breathe at rest - a tall order for most - can you maintain neutral under load, with speed, changing targets? And even more appropriate for this topic - can you reclaim neutrality at rest? 我們假設你可以在安靜狀態下呼吸-一個對多數人來說難以完成的任務-你能夠帶著速度、改變的目標在負荷下保持中立嗎？ 而對這個題目更恰當的說法是：你能在安靜時回收/收回中立性嗎？ 2) Forced exhalation - this effectively recruits the abdominals and pelvic floor in a coordinated fashion providing centration to the ribcage and pelvis (reduces rib flare). The active contraction of the abdominals during resisted exhalation resists the action of the diaphragm and increases parasympathetic tone helping to decrease resting muscle tension. There are a ton of exercises out there using this principle (PRI being the foremost). 2) 強迫的吐氣-這麼做能以一個協調的方式有效的招募腹部肌群與骨盆底肌，為胸廓與骨盆供給共軸性(centration) 在有對抗的吐氣過程中腹部肌群的主動收縮對抗了橫膈膜的動作並增加了副交感神經張力，幫助降低安靜肌肉張力 有許多的運動(exercises)使用這個原則(PRI是最首要/超群的) I will typically start with pursed lip exhalation during movements - forcing air out through minimal mouth/lip opening. Breathing out thru a straw is another option here for an external cue. 我通常會從在動作過程中以噘起的嘴唇吐氣開始-強迫空氣從最小的嘴巴/嘴唇開口吐出 透過吸管將氣吐出是另外一個選項(外在的提示) Then I will progress to blowing up a balloon (yeah you may get looks at first... until you up your squat max by 30 lbs and your hips don't feel so impinged at the bottom - then they'll ask you where you buy the balloons). Using resistance during exhalation slows the breath down and helps to balance sympathetic vs. parasympathetic state. 接著我會進階到吹起一個氣球(沒錯，你一開始會引來一些側目，但那只到你深蹲最大肌力上升了30磅且你的髖部在底端時不覺得那麼夾擠之前，他們接著會問你氣球去哪裡買的) 在吐氣過程中使用阻力能將將呼吸慢下來並幫助平衡交感VS副交感狀態 Start first in flexed, unloaded positions (Quinn's videos below) and progress to upright, gravity-dependent positions. The rx for this depends on the needs and status - are you using it as a reset post-training or a reinforcer prior to exercise? Does the athlete need better neutrality before the session or did an extension-heavy session necessitate a down-regulation breathing pattern for the cool-down? That's your call. 先從一個屈曲、無負載的位置(下方的Quinn's Video)開始並進階到直立、有著重力的位置 依需求與狀態選擇處方-是將其作為一個訓練後的重置或是一個在運動前的強化物來使用？ 運動員是否需要在課程開始前更好的中立化，或在一個負荷較大的課程後是否使得用呼吸模式的向下調節來當作緩和成為必須？這全都取決於你 Here are some I like: 以下是一些我喜歡的： From my guy Dr. Quinn Henoch: I will typically use these more on the cool-down, post-work side but, again, that depends: 我通常會將這些用於緩和、運動後的練習，但同樣的，要看狀況決定： 3) Use breathing to maintain neutral: this goes along with forced exhalation but I will have clients actively exhale during the extension part of a movement as I have found that having them just brace down hard often stimulates breath-holding which is typically not beneficial during high-rep movements. Adding in the breathing component seems to centrate the core and recruit globally better than telling athletes to just "get tight". 3)使用呼吸來維持中立：這會連著強迫的吐氣一起進行，但我會請病人在一個動作的伸展部分過程中主動的吐氣，因為我發現到請他們單純用力繃緊經常會鼓舞/促進閉氣，而這種狀況在高反覆次數的動作過程中通常是無益的 加入呼吸的元素看起來比告訴運動員"繃緊就對了"能更好的全面招募與核心中軸化 During box jumps I will have clients exhale during the extension/jumping phase of the movement to prevent rib flare and overextension. Or during the concentric up-phase of a push-press as it helps to center the ribcage and tell you who is limited in overhead mobility. Use as you see fit based on the movement. 在箱跳的過程中我會請客戶在動作的伸展/跳躍階段過程中吐氣來避免肋骨翻起與過度伸展 或在借力推的向心收縮向上階段過程中來幫助胸廓置中化並告訴你在過頭活動度中誰是受到限制的 根據動作，在你看到適合的時後使用 During mobility work: use forced-exhalation to optimize the diaphragm/ribcage position and allow better access to the hip flexors, for example, during a lunge or couch stretch (if you do that stuff). 在活動度的練習過程中：使用強迫的吐氣來最佳化橫膈膜/胸廓的位置，並能夠有著更好的髖屈肌群(舉在弓箭步與沙發伸展couch stretch過程中的例子來說) Squats (usually with low-weight, high-rep schemes: do NOT mess with pelvis-ribcage relationship while lifting heavy-a** weights. 深蹲(通常是在低重量、高反覆的組合中：不要在舉起大重量的時候弄糟了骨盆胸廓的關係) By swinging the pendulum more towards exhalation and getting air out, we can achieve both mechanical neutral (spinal position) and neurophysiologic neutral (autonomic nervous system balance) and reduce excessive tension/excitation from the system. 透過使鐘擺更朝向吐氣擺動、讓空氣吐出，我們可以達到力學的中性(脊椎位置)與神經生理學的中性並減少來自系統之過度張力/興奮 -Seth

(譯文)過度充氣與極度焦慮系統：為何將氣吐出是重要的？

Hyperinflation and the Stressed-Out System: Why It's Important to Get Air Out

過度充氣與極度焦慮系統：為什麼將氣吐出來是重要的？


12/8/2014


8 Comments

As followers of my blog (now in 110 countries — waiting on you, Greenland) have surely begun to appreciate - I have a thing for breathing. Watching clients and athletes breathe, it becomes apparent that one's breathing pattern is just such an important indicator of system readiness and neutrality.

觀察客戶與運動員呼吸，一個人的呼吸模式是系統就緒度與中立性的重要指標這件事變得很明顯

Charlie Weingroff calls breathing a keyhole into the nervous system which I think is perfect. Without a normalized and balanced breathing system, movement variability suffers typically causing loss of adaptability - a rigid system - and movement patterns default to high-tension strategies (more on that later).
Charlie Weingroff稱呼吸為進入神經系統的鑰匙孔(我覺得這形容很棒)

沒有將呼吸系統正常化或平衡化，遭受的動作變異性通常會導致適應能力的喪失-死板/僵硬的系統，動作模式會默認為高張力的策略(待會會提到更多)

One of the most common breathing patterns we see is the hyperinflated pattern. Essentially, the athlete is in a state of excessive inhalation - breathing on top of breathing - with inadequate exhalation. They just can't get air out efficiently. 

其中一種我們最常見的呼吸模式是過度充氣模式

實質上，運動員正處在一個過渡吸氣的狀態-在呼吸的頂端呼吸-帶著不足的吐氣

他們就是無法有效地將氣吐出

This hyperinflated pattern of breathing can be asymmetric (typically see the left rib-cage flared more than the right) or symmetric (both rib cages flared) as described by the Postural Restoration Institute. While these differences are important, particularly to the physio, hyperinflation has consequences regardless of symmetry.
這種呼吸的過度充氣模式可能如PRI所描述的是不對稱(通常會看到左胸廓比右胸廓翻起來更多)或對稱的(兩邊的胸廓都翻起)
雖然這種差異性很重要(尤其是對理療師而言)，不論對稱性怎麼樣，過度充氣都會有後果




This is an asymmetric rib flare. And yes, it happens in jacked up people too - this isn't only a skinny gym noob problem. Courtesy: hruskaclinic.com
這是一個不對稱的肋骨翻起，這不只發生在健身房的新手瘦皮猴身上，在猛將身上也會發生





The picture on the right indicates a flared ribcage and overextended lumbar spine
在右側的圖片顯示了翻起的胸廓與過度伸展的腰椎



Given the anatomic link between the ribcage, diaphragm, and thoracolumbar spine it's important to think of this like an SAT analogy: Inhalation is to lumbar extension as exhalation is to lumbar flexion. In the hyperinflated state inhalation/extension >> exhalation/flexion contributing to system-wide issues in performance and loss of variability. 

考慮到胸廓、橫膈膜與胸腰椎之間解剖結構的關係，把這個像是SAT類比般來思考是很重要的：吸氣連結到腰椎伸展、吐氣連結到腰椎屈曲
在過度充氣狀態中，吸氣/伸展>>吐氣/屈曲，導致整個系統在表現上的問題與變異性的喪失

Without access to the diaphragm (and the pelvic floor), the deep abdominals, and ultimately full spinal range (flexion), movements become rigid and "stuck": the athlete is the classic overextended, powerful but stiff dude who lacks sustainable movement (think spondy, pelvic floor dysfunction, neural tension, the list goes on and on...)
沒有得到橫膈膜(與骨盆底肌)的存取，深層的腹部肌群，以及最終完整的脊椎範圍(屈曲)、動作將會變得僵硬死板、卡住：運動員是經典的過度伸展、力量十足但僵硬、缺乏可持續動作的傢伙(思考一下頸椎病、骨盆底肌功能障礙、神經張力，這個表還可以繼續列下去)

Taking it a step further: inhalation is to excitation and tension (sympathetic-dominance) as exhalation is to relaxation and inhibition (parasympathetic dominance). Inhalation yields excitation - why heart rate increases with inhalation and decreases with exhalation. 

再進一步討論：吸氣會連結到激發/刺激與張力(交感主導)、吐氣則與放鬆和抑制有關(副交感主導)
吸氣產出激發/刺激-這也是為什麼心跳率會隨著吸氣而升高、隨吐氣而下降

The dominance of this fight-or-flight response is essential in short bouts of performance, but is pretty much awful if maintained for long periods of time as it prevents recovery and relaxation - both of which are important for system neutrality.
這種戰或逃反應的主導在短的表現回合中是必須的，但如果長時間維持這種狀況是非常可怕的，因為這會讓我們無法恢復與放鬆(此兩者對系統中立性是非常重要的)

As my dad always said, everything in moderation. With this hyperinflated state inhibition of muscles, particularly the extensors, is difficult and the athlete cannot get into and sustain a variety of movements because the nervous system is under constant threat.
就像我爸總是說做任何事情都要適度，帶著這種過度充氣狀態，肌肉的抑制(尤其是伸直肌群)會非常困難，且運動員也無法進入與維持/支撐各種各樣的動作(因為神經系統處在持續的威脅下)

The increased pH of the blood due to decreased CO2 levels also contributes to a sensitive peripheral nervous system. No wonder people with persistent/chronic pain display this hyperinflated, stressed-out state - a threatened nervous system is often a painful one!
由減少的CO2水平而導致的血液pH升高也會促成敏感的周邊神經系統
難怪那些有這持續/慢性疼痛的人們會展現出這種過度充氣、壓力過重的狀態-一個受到威脅的神經系統通常也是個疼痛的神經系統





This hyperinflated state is a big culprit, in my opinion, for the high tension strategies I see so often in athletes. They just don't know how to dim or inhibit the muscles that aren't necessary for the movement. 

在我的觀點中對我經常在運動員身上看到的高張力策略而言，這種過度充氣的狀態是個罪魁禍首
他們就是不知道要如何去抑制或使那些對該動作而言不必要的肌肉們

Ever walk on ice? Every muscle is tensioned to limit joint motion and decrease the risk you might fall - yeah, it's exhausting. Defaulting to these high tension strategies, when they aren't necessary, is like walking on ice. 

有沒有在冰上走過路呢？全身的肌肉都會張力化來限制關節動作與降低可能會跌倒的風險-沒錯，這讓人筋疲力盡
在他們不需要的時候默認到這種高張力策略就像走在冰上

The system is rigid and movements are more taxing - everything other than max effort is typically a struggle in this state and they fatigue out early. These people always feel tight, though they probably have plenty of muscle excursion.
系統變得僵硬/死板、動作變得更費力-除了最大努力以外的所有事情都在這種狀態中掙扎，於是疲勞產生的更早
這些人們會總覺得緊繃，即使他們可能有著充足的肌肉收縮距離( muscle excursion)

Clearly, exhalation needs to be emphasized for a balanced, efficient system. By emphasizing flexion-biased breathing patterns, the system can approach a balance. pH levels can be normalized and beneficial training effects can be realized without adding rigidity to the system. 

無疑的，為了達到平衡、有效率的系統，吐氣需要被強調
透過強調屈曲為基礎的呼吸模式，系統可以往平衡的方向靠近
pH水平也可以被正常化、有利的訓練效果也可以在沒有施加死板/僵硬於系統上的情況下被實現

By facilitating ribcage over pelvis mechanics, the diaphragm and pelvic floor can return to their normal resting length and function allowing the diaphragm to act like the diaphragm. I think many of our barbell-based strength training systems lend us towards this hyperinflated state so some reset movements likely need to be thrown into programming.
藉由促進胸廓位於骨盆上方的機制，橫膈膜與骨盆底肌可以回到它們正常的休息長度與功能，使得橫膈膜能表現的像橫膈膜
我想，有許多我們以槓鈴為根基的肌力訓練系統導致我們朝向這種過度充氣的狀態，所以一些重製動作很可能是需要貝加進計畫中的



So what to do about this? That's coming in a near future post but - spoiler alert - it involves forced exhalation, flexion and developmental patterns, and some recovery strategies. In the meantime here's my earlier post on diaphragmatic breathing for recovery.
所以該怎麼做呢？ 那是近期文章將會提到的內容，但..劇透警告-它涉及到強迫的吐氣、屈曲、發展性的模式以及一些恢復策略
同時也可以參考以下這篇文章：http://www.sethoberst.com/blog/improving-breathing-and-performance-part-4-breathing-and-stress-how-to-shut-down-and-recover-your-nervous-system