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古人鍛煉身體的揭秘
Modern people are paying more attention to exercise and many celebrities are leading the trend, while in ancient China there were also many fitness lovers. Let’s take a look at some noted figures’ fitness stories of the Song Dynasty (960-1279).
現代的人們更注重健身，許多名人都引領著這股風尚，而在中國古代同樣也有許多健身愛好者�，F在就讓我們來看一看宋代一些著名人物的健身故事。
Ancient poet Lu you: chosho
古代詩人陸游：長嘯
As a noted productive poet, Lu You from the Song Dynasty wrote more than 20,000 poems in his lifetime. The reason why Lu You could write so much poetry was because he was talented, but more importantly, he also lived a long life. According to historical records, he lived to be 85 years old, the longest living poet in the Song Dynasty.
宋代的陸游是一位著名的創作性詩人，他在一生中創作了兩萬多首古詩。陸游創作如此之多古詩的原因在于他所擁有的才能，而更重要的原因在于其生命之長壽。據史料記載，陸游高壽85，是宋朝最長壽的詩人。
However, Lu You was weak and susceptible to diseases when he was a child. When he took part in the keju imperial examinations as a teenager, he was so sick that he had to stop and hand in the paper in advance. Then how could Lu You live such a long life with such a poor constitution?
然而，陸游年幼時身體極度虛弱，極易患病。少年時參加科舉考試時，由于病得太嚴重，不得不停止答卷，提前上交試卷。那么，在身體狀況如此惡劣的情況下，陸游是如何擁有如此長的壽命呢?
Lu joined the military as an adviser in his middle ages and started to exercise his body and learn martial arts. After training for two years, Lu could shoot down a flying eagle using a bow and arrow, and he even killed a tiger.
陸游在中年時以顧問的身份參了軍，開始鍛煉身體并學習武術。在訓練了兩年之后，陸游就可以用弓箭射下飛鷹，甚至還能夠殺死老虎。
During his later years, Lu You started the body building called chosho, or shouts, a long and loud cry. Chosho was quite popular in ancient times, which was not roaring or whistling, but an elegant, serious and skillful health method. When ancient people did chosho, they opened their body, breathed in deep and then breathed out in rhyme.
晚年時期，陸游開始了一種名為長嘯的健身運動，或者稱為吶喊，即為長時間的大聲喊叫。長嘯在古代頗為流行，并非咆哮或者吹哨，而是一種優雅、嚴肅并且靈巧的健身方式。當古人長嘯時，他們會舒展自己的身體，有節奏地深吸一口氣，然后再將其呼出。
Chosho can help increase vital capacity, relax your body and put you in a good mood. For Lu You, chosho helped him get rid of diseases and medicine. When asked about the secret of his longevity, he said, "After reading so many medical books and eating so many medicines, I find chosho is the most effective way for me."
長嘯可助人增加肺活量，放松身體并使你心情愉悅。對于陸游來說，長嘯使其擺脫了疾病與藥物。當被問及其長壽秘訣時，陸游說：“在讀了許多醫術，用了很多藥以后，我發現長嘯對我來說是最有效的方法�！�
Su Dongpo: long run, five kilometers per day
蘇東坡：長跑，每日5公里
The great Song Dynasty poet Su Dongpo, or Su Shi preferred to take long runs, and he thought that only by moving your body regularly could you have a strong body and adapt to the seasonal changes quickly.
宋代偉大的詩人蘇東坡(或蘇軾)偏愛長跑，他認為只有按時運動才能強身健體，并能迅速適應季節變化。
In a letter to his friend Cheng , Su Dongpo talked about his exercising habit, which was to run five kilometers per day.
在他給好友程正福的信中，蘇東坡談到了自己的鍛煉習慣，即每天長跑五公里。
He would slow down when he breathed hard, and sped up when his breath balanced. Su Dongpo would run until he was sweaty, hot, blood circulating and limbs feeling refreshed.
在呼吸困難時減速，呼吸恢復平衡時加速。蘇東坡會不停奔跑，直到汗流浹背、身體發熱、血液循環和四肢感到煥然一新時才會停止。
We can see that when Su was running, he stressed "qi", which means "energy" or "the essence of life". Su was a fan of qi gong, a system of deep breathing. He ran in the morning and sat in meditation at night, making qi flow inside his body. In a letter to his friend Zhang An’dao, Su said that after meditating for nearly 20 days, he felt his body was much stronger and could run from the first floor to the fifth without resting in the middle. He believed that by practicing this way, he couldbeimmortal.
我們從中看出，蘇東坡在跑步時強調“氣”，即“能量”或者“生命的本質”。蘇東坡是氣功(一種深呼吸系統)愛好者，他通常在早晨跑步，晚上靜坐冥想，從而使“氣”游走于身體內部。在給好友張安道的信中，蘇東坡說在冥想了將近20天之后，他察覺到自己的身體變得更強壯，可以在中途不休息的情況下，從第一層直接跑到第五層。他相信這樣的鍛煉方式可以使其獲得永生。
Hu Yanzan: cold bath
呼延贊：冷水浴
Ancient scholars liked fitness so much, and so did military officers. There were two general-inherited large families in Northern Song Dynasty, and one of them was the Hu Family. According to historical records, General Hu Yanzan from the Hu Family trained his children in the snowy winter by pouring cold water on them as they stood outside.
古代學者非常喜歡健身，軍事人員也不例外。南宋時期有兩大軍銜世襲家族，其中之一便是呼家。據史料記載，呼延贊將軍在大雪紛飛的冬天訓練他的孩子，讓他們站在戶外，將冷水傾倒在他們身上。
There was an annual festival in November during the early Tang Dynasty (618-907) called "Pouring cold", where a batch of strong men, nearly naked, sang and danced in the street while crowds poured cold water on them. The festival, a sacrifice to god, was thought to be helpful for body building.
初唐時期(公元618至907年間)，在十二月有一個名為“潑冷水”的年度節日，當天會有一批赤身裸體的壯男在街上跳舞唱歌，同時人們會往他們身上潑冷水。這個節日是對神靈的祭奠，人們認為其有助于健身。
During the Song Dynasty, Hu Yanzan recovered the tradition by removing the singing and dancing parts and keeping the pouring cold water part, as a way to exercise people’s physical bodies.
宋朝時，呼延贊將唱歌跳舞的部分取消，保留潑冷水的部分，并將此延續下去，成為人們強身健體的一種方式。
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