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[文化][健身健美][英中对照]健美大神之路 10 应对伤痛

一线实稿 樊明璨 来源:樊明璨博客 238浏览 0评论

健美大神之路(A Bodybuilder Is Born)

作者:罗恩·哈利斯(Ron Harris)

译者:樊明璨

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Episode 10 – Dealing With Injury
第10篇 应对伤痛

I saw it coming, but it was too late. By the time I started to tell Randy he was rounding his back, something snapped and he screamed like a girl. I would like to say everyone in the gym stopped to see what had happened, but the truth is they were so used to me inflicting pain on Randy that it drew only a couple casual glances.
我眼见这一幕发生,但已经太迟了。刚想告诉兰迪他的背没有打直,话还没出口,就只听咔嚓一声,兰迪便像个女孩一样痛得尖叫起来。我很想说健身房里的所有人都停下来看发生了什么,但事实是他们都习惯了我对兰迪的种种“虐待”,所以只有少数几个人朝我们这边随意瞥了两眼。

Just those two bodybuilder knuckleheads at it again. The barbell loaded to 185 pounds was dropped like a hot potato, landing with a clang of metal that reverberated throughout the gym. He had been doing his second work set of stiff-leg deadlifts, our second exercise on leg day after squats. I knew that this workout was over.
大家知道两个肉丸子又在搞什么动静了。兰迪像扔烫手山芋一样扔掉了重量已加到185磅的杠铃,杠铃触地时发出的哐当声在整个健身房里回响。他当时正在做第二组直腿硬拉。这是我们练腿那天的第二个动作,前一个动作是深蹲。扔杠铃的那一刻我便知道,这次的训练结束了。

“My back, ow, my f—-ng back!” he yelped, his face a grimace of agony and anguish. This was a momentous occasion, though not one to celebrate – Randy had just suffered his very first training injury. And as he was about to learn from the master of getting hurt, the injury itself isn’t the issue. It’s how you manage and deal with it that truly dictates the outcome.
“哎哟……我的背……我cao!”他大叫着,脸因极度痛苦而变得狰狞。这是重要的一刻,尽管不是值得庆祝的一刻,这是兰迪第一次训练受伤。由于他会从“受伤大师”那里得到指点,所以伤痛本身不是问题,真正决定结果的是对伤痛的管理和应对。

A Few Strokes Of Luck
接连走运

My chiropractor got a new patient that day, and luckily for Randy he was able to see him within the hour. Another stroke of good fortune was that Randy hadn’t done anything as serious as herniated a disk. The diagnosis was a muscle strain in the lumbar area on his left side, which could be treated with several daily ice-pack applications, and getting adjustments and massage therapy every other day. It was a good thing Randy’s health insurance covered all this, or he might have had to choose between healing his back injury or getting the Mustang GT convertible he was planning on for the summer.
那天很幸运,兰迪在一个小时之内就见到了我的脊椎指压治疗师,成为了他的新病患。另一个比较走运的地方是兰迪没有发生椎间盘突出这类比较严重的问题。诊断结果为腰部左侧肌肉拉伤,每天冰敷几次,每隔一天进行调理和按摩即可痊愈。幸好兰迪的健康保险可以报销全部治疗费用,不然他可能就得在治疗背伤和购买计划夏天用的福特野马GT敞篷车之间作出选择了。

I had a feeling the Mustang would have won, too. I called him at home that very night to check on his injury, and more importantly, to see how it was affecting his attitude. His back problem was going to have an impact on his training, but the level of that impact was really up to him.
我预感他会选择买野马。那天晚上,我在家里给他打了电话,除了问他的伤情外,更重要的是了解这件事对他的态度有何影响。他的背伤会对训练产生一定影响,但影响大小则完全取决于他自己。

“How are you feeling, junior?” I said with as much cheer as I could muster.
“现在感觉如何,亲?”我尽量语带安慰。

“Awful,” Randy whined. “It hurts even when I take off my shoes and socks.”
“很难受,”兰迪抱怨道,“连脱鞋和袜子都疼。”

“Well, if you were married like I was at your age, you would have a wife to do that for you. That’s what you get for still being a player, studmuffin.” Normally Randy got a little ego boost when I reminded him of how popular he was with the young ladies, but I could tell from the silence on the other end he was dwelling on the ache in his back.
“嗯,如果你像我一样在这个年纪就结婚了的话,你就有老婆帮你脱了,这就是花心不结婚的代价啊,帅哥。”一般情况下,当我暗示他很受女孩儿欢迎时,他都会有点小得意,但这次,电话那头却一言不发,看来背部的疼痛已让他无心说笑。

Getting Back On The Saddle
重振旗鼓

“How long do I need to take off from training, do you think?” he asked solemnly. “A couple weeks, a month?”
“你觉得我需要暂停训练多久?”他很严肃地问。
“几周还是一个月?”

“Be there tomorrow at the usual time,” I responded.
“明天老时间健身房见。”我说。

“What? Are you trying to kill me? My back is all messed up.”
“不会吧?这是要整死我的节奏?我的背都还在疼呢。”

“Don’t worry,” I cut him off with. “Just trust me. I won’t let you hurt yourself any more. I have been in your exact situation many times.”
“别担心,”我打断他,“相信我,我不会让你再伤到自己的。我以前像你这样拉伤过很多次了。”

“I don’t know, Ron, I think I would be better off just resting for a few days,” he said with a bit of pleading in his voice.
“哎,教练,我觉得我还是休息几天比较好。”他恳求道。

“Nine o’clock,” was all I said, and hung up on him.
“9点见。”说完我挂了电话。

He glowered at me, sitting on a flat bench with his gym bag, ready to leave if I wasn’t able to convince him my intentions were good.
他拿着健身包坐在扁平椅上,不悦地看着我。我明白,只要我无法让他相信我这样做是出于好意,他随时都会走掉。

Perhaps he thought jealousy had finally overtaken me, and I was taking this opportunity to put him out of commission for good before he grew into the great bodybuilder he was destined to be. I would be lying if I said I wasn’t a little envious of Randy’s potential.
也许他认为我最终还是起了嫉妒心,想利用这次机会废了他,以免他成长为伟大的健美运动员。如果我说自己完全不嫉妒兰迪的潜力那是假话。

With my help, he was going to go much further in bodybuilding competition and at a markedly faster rate than I had. Plus he is much better looking and will get a lot more publicity. But he should have known I considered him a little brother and would never do a thing to hurt him – unless it was the constructive type of pain that made him bigger and stronger.
在我的帮助下,兰迪会在健美比赛中比我走得更远、更快;而且他比我长得帅,会更受大家关注。但是,他应该知道我把他当弟弟看,绝不会做伤害他的事,如果这事确实会伤害他,也只会是让他变得更强大的“建设性痛苦”。

“Ready for some shoulders and biceps?” I chimed pleasantly.
“练肩和二头,准备好了吗?”我和颜悦色道。

“You’re kidding me, right? Is this some kind of test to see if I’m too dumb to know when to take a break?” I shook my head.
“你开玩笑的吧?你是在测试我,看我是不是很傻不知道何时该休息?”我摇摇头。

“Kid, I hurt my lower back for the first time when I had just turned eighteen, and in the fifteen years since then I’ve probably hurt it another thirty or forty times. Sometimes it was so bad I had to get in and out of bed like a robot, keeping my body perfectly straight. Out of all those times, how much training do you think I missed altogether?”
“亲,我刚满18岁那年第一次伤了下背,之后的15年里,又伤了大概三四十次,有时疼得上下床必须像个机器人一样保持全身笔直。你觉得我伤了这么多次会落下多少训练?”

Randy shrugged. “I don’t know, a few months?”
兰迪耸耸肩,“不知道,几个月?”

“Try none. I was always right back in the gym the next day I was supposed to train.”
“一次没落下,我在下一个该训练的日子又去了健身房。”

“You’re crazy,” he said, shaking his head.
“你太疯狂了。”他边说边摇头。

“That may be true in general. I used to go out and bark at the full moon when I was a kid and thought it would make me turn into a werewolf so I could go attack all the bullies at school. But I wasn’t crazy when I trained with a hurt lower back. The fact is, you can train around almost any injury if you know how to.”
“嗯,可能是吧。小时候,我常常跑到外面对着满月嚎叫,觉得这样做会让我变成狼人,然后我就可以去揍那些在学校喜欢欺负人的垃圾了,但我带着背伤训练时并非是失去了理智,其实我们是可以避开几乎任何伤处进行训练的,当然前提是得知道如何做。”

Training Around Injury
避伤训练

“I’m listening,” Randy said, finally with a hint of optimism. I knew that left to his own devices he would have begun to wallow in self-pity like most bodybuilders do when they get hurt. My wife Janet used to hate when I was injured, not so much out of loving concern, but because she was the one stuck listening to me bitch and moan about it. And I’m sorry to say that if they had an Olympics for complaining, I would have brought home the gold several times. Even the formidable Russian team would have crumbled before my incessant whining.
“继续说。”兰迪终于表现出一点点乐观。我明白,如果让他自己面对这个问题,他会像大多数健美运动员受伤时那样顾影自怜。以前我受伤时,我老婆珍妮特总感到比较烦,倒不是源于关爱,而是因为她得听我唠叨和抱怨这事儿。很遗憾地说,如果有抱怨奥赛的话,我肯定都拿过好几次金牌了,就连强大的俄罗斯队在我的喋喋不休面前也会败北。

“Instead of telling you how to train around this, let me show you.”
“不用嘴说,我直接做给你看吧。”

Everything we did in the following hour was designed to work Randy’s shoulders and biceps hard without putting his back at risk of any further damage. So that he wouldn’t have to press heavy weights overhead, we started with seated lateral raises to pre-exhaust his delts. His back was safely supported by the seated bench. From there we did seated front presses on a Smith machine, and again he kept his back pressed flat against the seat back to prevent him from arching and putting pressure on the strained muscles.
接下来的几个小时我们所做的一切都旨在充分刺激兰迪的肩和二头,同时避免让他的背有再次受伤的风险。我们没有采用大重量过头推举这个动作,而是首先用坐姿哑铃侧平举来预先疲劳他的三角肌。他的背安全地靠着坐椅。之后,我们在史密斯机上做了坐姿胸前推举。这次也是将背笔直地靠在椅背上,以免弯曲伤到已拉伤的肌肉。

The weight was moderate, and I had him slow the reps down and pause in the bottom position to make it feel even heavier than it was. Rear delts were done lying face down on an incline bench with dumbbells, and everything we did for biceps was at the preacher bench or a machine. Just to show him how involved the lower back is in almost every exercise as a stabilizer, I had him do a light set of standing alternate dumbbell curls. Just a few reps in he winced in pain.
在训练重量适中的情况下,我让他放慢动作,并在达到最低位置时稍作停顿以便更好地刺激肌肉。练三角肌后束时是俯身趴在斜凳上用哑铃来刺激的;练二头肌的动作都是在牧师凳或机器上完成的。为了向他证明下背在几乎所有动作中在多大程度上起着稳定器的作用,我让他做了一组轻的站姿哑铃交替屈臂,刚做了几下他就痛得放弃了。

“You felt it, right?” He nodded. “Until you hurt your lower back you have no idea how huge a role it plays in nearly everything you do in the gym. But now you know.”
“感到痛了,对吧?”他点点头,“没伤过下背,你永远都不知道它在所有健美训练动作中会起到多大的作用,现在你知道了。”

“Ignorance was bliss,” Randy quipped.
“无知是福。”兰迪打趣道。

“But you see what I mean? You can train around this until your back is feeling better again. You just have to be creative and very careful. Look, the way we train as bodybuilders, there is always an inherent risk. If you want to play it safe, slap on a headband and do the machine circuit with baby weights three times a week. I very much doubt this will be the last time you get hurt. But you are learning now how to deal with this when it happens. It’s how you handle yourself when things go wrong that really separates the winners from the losers.”
“明白我的意思了吗?在你的背伤恢复前,你可以避开这个痛点进行训练,只是必须多动脑筋思考,并谨慎为之。健美训练天生就具有一定风险。如果你不想冒险,那就套个头巾用小重量做机器循环训练,一周练个三次即可。我相信这不会是你最后一次受伤,你现在学会了在意外发生时该如何应对,成功者与失败者之间的真正区别就在于出现问题时如何看待自己。”

“Quitters never win and winners never quit,” he replied.
“半途而废者永远不会成功,成功者永远不会半途而废。”他回应道。

“Man, we just sound like a bunch of bumper sticker slogans today, don’t we?” I joked. But Randy didn’t look too happy.
“呵呵,你今天说话怎么都像车尾标语一样呢?”我开玩笑。

“I don’t know how I’m going to squat now,” he sulked.
“我现在不知道该如何做深蹲了。”他郁闷地说。

“You won’t squat for a little while, you’ll just do leg presses instead. Hey, I won’t tell your legs if you don’t.”
“近期不要做深蹲了,就做腿推举吧。只要你不告诉腿你没做深蹲,我也会替你保密的,呵呵。”

“How long do you think this is going to take to get better?”
“你觉得多久我才能复原?”

“I can’t say. You’re young and resilient, and as long as you keep getting treated and be careful, you’ll probably be back to the old Randy in under a month.” That brightened him up. “And I tell you what else – don’t be too surprised if the modified way of training ends up delivering some new gains. It’s completely different from what you have been doing these past few months.” Finally he seemed to lift out of his gloom and smiled.
“不好说啊。你还年轻,韧性也好,只要坚持治疗,注意一点,一个月内应该就能复原了。”兰迪顿时高兴起来。“还有,训练方式的改变可能会让你获得新的增长,到时别大惊小怪的。你现在所做的训练完全不同于前几个月。”他笑了,转忧为喜。

“That would be cool.”
“那太好了。”

“Ready for something else you would see on a bumper sticker or a T-shirt? When life gives you lemons, make lemonade.” Randy groaned, and I didn’t blame him.
“我也来一句车尾或T恤标语吧,听着,当生活给了你柠檬,那就做柠檬汁儿吧。”兰迪不屑地叹了两声,我不怪他。

Conclusion
结语

As it turned out, Randy’s back was free from pain in just over two weeks. We started doing weighted hyperextensions twice a week instead of once to strengthen his lumbar muscles as a form of insurance policy against re-injury. And did our young hero shrivel down to nothing in that time? Quite the opposite – he gained three pounds. Had he taken two weeks off from training as he had originally planned, he probably would have lost at least five pounds, especially with his metabolism.
后来,兰迪的背伤两周多一点就好了,然后我们开始做负重腹背拉伸训练,从一周一次改为一周两次,目的是强化背部肌肉,以免再次受伤。那兰迪那段时间变瘦了?恰恰相反,他长了3磅。如果照他原计划暂停训练两周,他至少会瘦5磅,尤其是新陈代谢率也会同时被拉低。

Yes, there was no stopping my little grasshopper now. He had shown that nothing was going to stop him, and that is exactly the type of mental toughness that will keep him going when most of the others have given up. This one wasn’t going to let me down.
是的,兰迪现在像一只小蚱蜢一样又活蹦乱跳了。他以行动向世界证明了没有什么困难能阻挡他前进的步伐,正是这种心理上的强大会让他在别人都放弃的时候继续坚持下去。这孩子不会让我失望的。

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