(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