Unlike us, our ancestors didn't train in gyms.

與我們不同，我們的祖先不在健身房訓練。

They built strength through movements designed for survival.

他們通過為生存而設計的動作來增強力量。

In this video, I'll show you exactly how to adapt those ancestral movements into five modern exercises so you can build real-world strength, mobility, and endurance.

在本視頻中，我將向你展示如何將這些祖傳動作調整為五種現代練習，從而增強你在現實世界中的力量、活動能力和耐力。

I spent years studying biomechanics, ancient history, and human physiology, and even discovered groundbreaking research about prehistoric bones.

我花了數年時間研究生物力學、古代史和人體生理學，甚至發現了有關史前骨骼的突破性研究。

Later in this video, you'll hear an actual recorded call with the professor behind this discovery.

在本視頻的稍後部分，您將聽到與這一發現背後的教授的真實通話錄音。

And what he reveals will shock you.

他所揭示的內容會讓你大吃一驚。

Let's get started.

讓我們開始吧。

Your grip strength reveals more about you than you think.

你的握力比你想象的更能反映你的情況。

Our ancestors regularly carried heavy loads for survival, hauling game and supplies.

為了生存，我們的祖先經常揹負重物，運送獵物和補給品。

Today, we replicate this ancestral strength with loaded carries, specifically farmers' carries.

今天，我們用負重揹負，特別是農民揹負來複制這種祖先的力量。

Research in the Journal of Strength and Conditioning Research shows loaded carries significantly boost grip strength, core stability, and muscular endurance.

力量與體能訓練研究》雜誌的研究表明，負重提舉能顯著增強握力、核心穩定性和肌肉耐力。

Scientifically, loaded carries activate multiple muscle groups simultaneously, increasing joint stability and neuromuscular coordination.

從科學角度講，負重搬運可以同時激活多個肌肉群，增強關節的穩定性和神經肌肉的協調性。

To perform farmers' carries, pick up two heavy dumbbells or kettlebells, stand tall, engage your core, and walk straight with good posture.

做農夫揹負動作時，拿起兩個重啞鈴或壺鈴，站直，核心發力，以良好的姿勢筆直行走。

Start with 30 to 60 seconds and gradually increase the weight.

從 30 到 60 秒開始，然後逐漸增加重量。

Like the video if this helps and subscribe for weekly science-based training.

如果有幫助，請點贊視頻，並訂閱每週的科學培訓。

Walking alone won't get you strong, this will.

獨自行走不會讓你變得強壯，這個會。

Nomadic ancestors walked great distances carrying their belongings, building exceptional endurance and strength.

遊牧民族的祖先揹著行囊長途跋涉，練就了非凡的耐力和力量。

We mimic this ancestral movement today with rucking.

今天，我們模仿祖先的這一動作，進行了 "攔路搶劫"。

A study in the European Journal of Applied Physiology found rucking burns triple the calories compared to walking and significantly strengthens legs, back, and core.

歐洲應用生理學雜誌》上的一項研究發現，與步行相比，繞樁消耗的熱量是步行的三倍，並能顯著增強腿部、背部和核心肌群的力量。

Scientifically, rucking increases cardiovascular load and muscular activation due to added weight, enhancing overall stability and endurance.

科學研究表明，由於增加了重量，衝浪增加了心血管負荷和肌肉活動，提高了整體穩定性和耐力。

To start rucking, load a backpack with 10 to 20% your body weight.

開始衝浪時，在揹包中裝入 10% 到 20% 的體重。

Walk upright for 20 to 30 minutes, gradually increasing weight and duration as your strength improves.

直立行走 20 至 30 分鐘，隨著體力的增強，逐漸增加重量和時間。

Stick around to the end because you'll discover why modern humans are weaker than ever and why exercise number four is the key to unlocking your true potential.

堅持到最後，因為你會發現為什麼現代人比以往任何時候都更虛弱，為什麼第四項運動是開啟你真正潛能的關鍵。

Forget traditional leg days.

忘掉傳統的綁腿日吧。

Here's how our ancestors built powerful legs.

我們的祖先是如何練就強有力的雙腿的？

They frequently moved heavy materials by dragging and pulling, developing unmatched strength.

他們經常用拖拉的方式搬運重物，練就了無與倫比的力量。

We adapt this today with sled drags.

今天，我們用拖雪橇的方式對其進行了調整。

Research from sports biomechanics found sled dragging greatly improves leg strength, speed, and endurance.

運動生物力學研究發現，拖拉雪橇能大大提高腿部力量、速度和耐力。

Scientifically, sled drags activate the posterior chain deeply, increasing force production and balanced muscle development.

從科學角度講，雪橇拖動能深入激活後鏈，增加力量的產生和肌肉的均衡發展。

To perform sled drags, attach resistance bands or straps to a heavy sled, lean slightly forward, engage your core, and steadily push or pull the sled.

要進行雪橇拖拽，可將阻力帶或帶子綁在重型雪橇上，身體略微前傾，核心用力，平穩地推動或拉動雪橇。

Increase resistance as your strength grows.

隨著體力的增長，增加阻力。

Modern humans have gyms, advanced nutrition, and endless fitness advice, yet we're physically weaker than ever.

現代人擁有健身房、高級營養品和無盡的健身建議，但我們的身體卻比以往任何時候都要虛弱。

Groundbreaking research explains exactly why.

突破性研究解釋了其中的原因。

Recent studies published in the Proceedings of the National Academy of Sciences discovered that our ancestors had significantly denser bones compared to modern humans.

最近發表在《美國國家科學院院刊》上的研究發現，與現代人相比，我們祖先的骨骼密度要高得多。

To better understand how we know this, I spoke directly with Professor Michael Carter, a leading expert in evolutionary biomechanics.

為了更好地瞭解我們是如何知道這一點的，我直接採訪了進化生物力學領域的權威專家邁克爾-卡特教授。

Professor, how exactly did researchers determine our ancestors had denser bones?

教授，研究人員究竟是如何確定我們的祖先骨骼更密集的？

We analyzed prehistoric human bones using advanced imaging methods like micro CT scans.

我們利用微型 CT 掃描等先進的成像方法對史前人類骨骼進行了分析。

These scans revealed that ancestral bones were much thicker, with notably robust structures where muscles attach, clear indicators of high physical activity, and intense mechanical loads.

這些掃描結果顯示，祖先的骨骼要厚實得多，肌肉附著處的結構也明顯粗壯，這清楚地表明他們進行了大量的體力活動，承受了巨大的機械負荷。

Modern bones, by contrast, lack these markers due to our sedentary lifestyle.

相比之下，由於我們久坐不動的生活方式，現代人的骨骼缺乏這些標記。

Our ancestors' strength wasn't just due to genetics.

我們祖先的力量不僅僅來自遺傳。

It was shaped by the way they moved every day.

這是由他們每天的行動方式決定的。

Let's continue reclaiming that lost strength.

讓我們繼續奪回失去的力量。

This simple move could save your shoulders.

這個簡單的動作可以拯救你的肩膀。

Climbing was essential for survival, providing our ancestors with remarkable upper body strength.

攀爬對於生存至關重要，它為我們的祖先提供了非凡的上肢力量。

Today, we replicate this ancestral strength with dead hangs.

今天，我們用倒掛來複制這種祖先的力量。

A study from the Journal of Orthopedic Research found dead hangs significantly improve grip strength, shoulder stability, and spinal decompression, reducing injury risks.

骨科研究雜誌》的一項研究發現，死吊能顯著提高握力、肩部穩定性和脊柱減壓能力，從而降低受傷風險。

Scientifically, dead hangs decompress spinal discs, strengthen shoulder ligaments, and enhance joint health.

從科學角度講，死吊能為脊柱椎間盤減壓，增強肩部韌帶，促進關節健康。

To perform dead hangs, grip a pull-up bar firmly and hang with straight arms.

做上吊動作時，緊握引體向上杆，雙臂伸直上吊。

Start with 20 to 30 seconds and gradually extend the time as endurance improves.

從 20 到 30 秒開始，隨著耐力的提高逐漸延長時間。

Transform your lower body with this primal movement.

用這個原始動作改變你的下半身。

Our ancestors regularly lifted and carried heavy objects, building robust lower body strength.

我們的祖先經常舉起和搬運重物，從而練就了強健的下半身力量。

We replicate this today with goblet squats.

今天，我們就用高腳深蹲來複制這一點。

Research shows goblet squats effectively target quadriceps, glutes, and core muscles, enhancing posture and functional strength.

研究表明，高腳深蹲能有效鍛鍊股四頭肌、臀肌和核心肌群，增強姿勢和功能性力量。

Scientifically, holding weight at chest level shifts your center of gravity, improving squat depth, and reducing lower back strain while stabilizing your core.

從科學角度講，將重心保持在胸部水準可以轉移重心，提高深蹲深度，減少下背部勞損，同時穩定核心。

To perform goblet squats, hold a dumbbell or kettlebell at your chest, feet shoulder-width apart.

做高腳杯深蹲時，將啞鈴或壺鈴舉在胸前，雙腳分開與肩同寬。

Push hips back, squat down deeply, elbows inside your knees, chest upright.

臀部向後推，深蹲，手肘放在膝蓋內側，挺胸。

Press through your heels to return to standing.

腳跟用力，恢復站立。

These exercises aren't just workouts.

這些練習不僅僅是鍛鍊。

They reconnect us to ancestral strength and resilience.

它們將我們與祖先的力量和韌性重新聯繫在一起。

Which exercise will you try first?

您會先嚐試哪種運動？

Let me know in the comments.

請在評論中告訴我。

Don't forget to hit like and subscribe to build strength together.

別忘了點擊 "喜歡 "和 "訂閱"，一起凝聚力量。