Strong First 每當有新的文章,都會寄信件通知我們這些會員,這真的很貼心
最近一篇最新的文章“More Mass with Minimal Gear”是談到,因為疫情美國封城的關係,大部分的人只能用自身體重,加上HIIT來訓練自己,可以想到的動作不外乎就是雙槓撐體、伏地挺身和引體向上來訓練肌肥大
文章中他們解釋了何謂肌肥大、訓練建議以及如何觸發肌肥大,最後用訓練計畫做結尾,以下是我整理文章重點內容,雖然有一些觀點,飛教練認為或許還需要討論但是整體我認為很不錯耶,所以想說跟大家分享一下(如果有解釋不到位的地方還請跟告訴我喔🙇♂️)
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什麼是肌肥大呢??
當我們想到肌肥大你一定會想到的就是給肌肉的張力,張力能夠刺激我的肌肉內蛋白的合成,張力越大,蛋白的合成就會越多,因為肌肉細胞感覺到肌肉纖維正在發生損傷,就好像快要發炎了一樣
以下有三點是影響肌肉纖維最大張力的因素:
1.強度
2.訓練量
3.有沒有正確讓目標肌群受力
基於以上幾個要點,這邊也列出了五個能讓肌肥大最大化的方式
1.機械損傷式的肌肥大(注重離心或是刻意讓肌肉承受張力的時間拉長)
2.肌漿式肥大(由細胞內液組成的肌漿的大小增加)
3.代謝壓力式的肌肥大(透過接近力竭的長時間肌肉收縮刺激肌肉內產生變化)
4.神經內分泌肌肥大(高強度訓練產生的睾酮和生長激素等激素,為肥大提供了有利的環境)
5.肌肥大張力的量(這邊是指“一組”訓練中所花費的時間,不是訓練總量用公斤數去計算的那種)
但是要注意的是,如果訓練的強度不夠,在訓練內所維持張力的時間將會沒有意義,在不同的強度或是給肌肉不同刺激的目的下,所安排的訓練菜單也會有所不同
⏱訓練方式是以2 0 1 1這樣的節奏來訓練
2011意思就是說 離心2秒,等長收縮(肌肉在被拉到最長的位置時)0秒,向心收縮1秒,頂峰收縮1秒,所以總共花費4秒
💪代謝壓力的訓練方式
以引體向上為例 你可以試試看4*5 (4組5下),5RM,五下先做完力竭,然後馬上降重量,再做五下5RM的重量,再降重量,再做五下5RM的重量,每一組由三個小組所組成,然後每一個組,都是使用前面所說2011的節奏方式執行,所以一組會花大約60秒
🏋️♀️神經內分泌肌肥大
8*3 (8組3下)5RM
用2011的節奏執行,所以每一組大約是12秒
肌肉肥大應該要如何觸發呢??
我們上面有討論過,主要還是透過一些機械張力,讓肌肉有一些機械損傷
然而肌肥大也是有三種不同肥大的方式 (括弧內是飛教練自己加的)
1.肌漿肥大 (健美式的訓練,外觀大於功能)
2.肌原纖維肥大(運動員比較注重的肥大方式,也就是功能性肌肥大)
3.Myonuclei domain hypertrophy(肌肉細胞核區域肥大?這邊不確定是不是這樣翻譯,有上網稍微找一下,好像是說肌肉內細胞核的數量與肌肥大的程度成正比)
總結一下這篇文章的重點,肌肉肥大最主要就是要有足夠的強度、善用離心訓練、適度的機械損傷刺激和適度的疲勞,讓蛋白質有更好合成的效率
文章中有列出課表讓大家試試看,但是請記得量力而為
課表為超級組 A1和A2是一組,同理BCD動作也是一樣,第一週可以嘗試課表中給的最低動作次數,等到身體慢慢適應了,次數再慢慢往上加 (英文的動作要翻譯成中文有點困難...建議大家可以上youtube把動作名字打上去搜尋看看)
---------課表⬇️----------
Session 1:
A1) Tuck Front Pull (2111) 4 x 4-6, Rest 20 seconds (If needed: Tuck Front Pull Regression)
A2) Pullup (3111) 4 x 6-8, Rest 120-180 seconds
B1) One-Arm Eccentric Archer Pushup (2111), 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 20 seconds (If needed: One-Arm Eccentric Archer Pushup Regression)
B2) Ring Dip (3111) 4 x 6-8, Rest 120-180 seconds (If needed: Seated Ring Dip)
C1) False Grip Ring Row (2112) 4 x 6-8, Rest 10 seconds
C2) Tuck Back Lever Pull Out (3110) 4 x 6-8, Rest 90 seconds (If needed: Tuck Back Lever Pull Out Regression)
D1) High Chair Horizontal Dips (3111) 4 x 6-8, Rest 20 seconds
D2) Ring Triceps Extension (3111) 4 x 6-8, Rest 90 seconds
----------------------------------------------------------------------------
Session 2:
A1) Concentric Pistol Squat (0111) 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 20 seconds (If needed: Bench Concentric Pistol Squat Regression)
A2) Deficit Shrimp Squat (3111) 4 x 6-8/6-8 (do equal reps on both right and left sides), Rest 90-120 seconds
B1) Ring Leg Curl (2112) 4 x 6-8, Rest 20 seconds
B2) Reverse Nordic Curl (4111) 4 x 6-8, Rest 90-120 seconds
C1) Single Leg Calf Raises (3210) 4 x 10/10 (do equal reps on both right and left sides)
D1) Toes to Bar (2110) 4 x 8-10, Rest 10 seconds
D2) Ring Roll Out (3211) 4 x 6-8, Rest 60 seconds
----------------------------------------------------------------------------
Session 3:
A1) Ring Top Support 4 x 20-30 seconds at RPE of 8 variation, Rest 10 seconds
A2) Ring Dip (3111) 4 x 6-8, Rest 90-120 seconds
B1) Wide Grip Ring Row (2111) 4 x 12 at RPE of 8 variation, Rest 10 seconds
B2) Ring Y Flye (3111) 4 x 6-8, 10s, Rest 90-120 seconds
C1) Tuck Back Lever Hold 4 x 16 seconds at RPE of 10 variation, Rest 20 seconds
C2) Tuck Back Pull Outs (3110) 4 x 6-8, Rest 120 seconds
D1) Floor Tucks for Triceps 4 x 16 seconds, Rest 20 seconds
D2) Ring Triceps Extension (3111) 4 x 6-8, Rest 90 seconds
最後文章原著作者除了感謝他的老師們以外,也提醒大家營養補充要做好喔
原文連結:https://www.strongfirst.com/more-mass-with-minimal-gear/?utm_source=getresponse&utm_medium=email&utm_campaign=strongfirstnewsletter&utm_content=More+Mass+with+Minimal+Gear
#飛教練
#如果喜歡我的文章請幫忙分享並tag我喔
#私人教練 #一對一私人教練 #線上課程 #矯正運動 #肌力與體能 #無痛訓練 #健美 #運動工作室 #基隆健身教練 #台北健身教練
同時也有4部Youtube影片,追蹤數超過30萬的網紅吳鳳Rifat,也在其Youtube影片中提到,WHO 秘書長譚德塞的錯誤判斷、隱瞞、偏頗讓整個世界付出了慘痛的代價!但最可怕的是,他不知悔改,還進一步污衊台灣!世界需要更公正的WHO!這個影片我想讓全世界知道他的黑暗歷史,也請幫忙分享,讓更多人到Chage網站連署(https://reurl.cc/MvNnm4)一起下架他!🇹🇼 【以下我已翻成...
equal to中文 在 主播 路怡珍 Facebook 的精選貼文
【#拜登就職演說全文】★中英版本★
資料來源:美國白宮新聞稿
This is America’s day. This is democracy’s day.
A day of history and hope. Of renewal and resolve.
Through a crucible for the ages America has been tested anew and America has risen to the challenge.
Today, we celebrate the triumph not of a candidate, but of a cause, the cause of democracy.
The will of the people has been heard and the will of the people has been heeded.
We have learned again that democracy is precious.
Democracy is fragile.
And at this hour, my friends, democracy has prevailed.
So now, on this hallowed ground where just days ago violence sought to shake this Capitol’s very foundation, we come together as one nation, under God, indivisible, to carry out the peaceful transfer of power as we have for more than two centuries.
We look ahead in our uniquely American way – restless, bold, optimistic – and set our sights on the nation we know we can be and we must be.
I thank my predecessors of both parties for their presence here.
I thank them from the bottom of my heart.
You know the resilience of our Constitution and the strength of our nation.
As does President Carter, who I spoke to last night but who cannot be with us today, but whom we salute for his lifetime of service.
I have just taken the sacred oath each of these patriots took — an oath first sworn by George Washington.
But the American story depends not on any one of us, not on some of us, but on all of us.
On “We the People” who seek a more perfect Union.
This is a great nation and we are a good people.
Over the centuries through storm and strife, in peace and in war, we have come so far. But we still have far to go.
We will press forward with speed and urgency, for we have much to do in this winter of peril and possibility.
Much to repair.
Much to restore.
Much to heal.
Much to build.
And much to gain.
Few periods in our nation’s history have been more challenging or difficult than the one we’re in now.
A once-in-a-century virus silently stalks the country.
It’s taken as many lives in one year as America lost in all of World War II.
Millions of jobs have been lost.
Hundreds of thousands of businesses closed.
A cry for racial justice some 400 years in the making moves us. The dream of justice for all will be deferred no longer.
A cry for survival comes from the planet itself. A cry that can’t be any more desperate or any more clear.
And now, a rise in political extremism, white supremacy, domestic terrorism that we must confront and we will defeat.
To overcome these challenges – to restore the soul and to secure the future of America – requires more than words.
It requires that most elusive of things in a democracy:
Unity.
Unity.
In another January in Washington, on New Year’s Day 1863, Abraham Lincoln signed the Emancipation Proclamation.
When he put pen to paper, the President said, “If my name ever goes down into history it will be for this act and my whole soul is in it.”
My whole soul is in it.
Today, on this January day, my whole soul is in this:
Bringing America together.
Uniting our people.
And uniting our nation.
I ask every American to join me in this cause.
Uniting to fight the common foes we face:
Anger, resentment, hatred.
Extremism, lawlessness, violence.
Disease, joblessness, hopelessness.
With unity we can do great things. Important things.
We can right wrongs.
We can put people to work in good jobs.
We can teach our children in safe schools.
We can overcome this deadly virus.
We can reward work, rebuild the middle class, and make health care
secure for all.
We can deliver racial justice.
We can make America, once again, the leading force for good in the world.
I know speaking of unity can sound to some like a foolish fantasy.
I know the forces that divide us are deep and they are real.
But I also know they are not new.
Our history has been a constant struggle between the American ideal that we are all created equal and the harsh, ugly reality that racism, nativism, fear, and demonization have long torn us apart.
The battle is perennial.
Victory is never assured.
Through the Civil War, the Great Depression, World War, 9/11, through struggle, sacrifice, and setbacks, our “better angels” have always prevailed.
In each of these moments, enough of us came together to carry all of us forward.
And, we can do so now.
History, faith, and reason show the way, the way of unity.
We can see each other not as adversaries but as neighbors.
We can treat each other with dignity and respect.
We can join forces, stop the shouting, and lower the temperature.
For without unity, there is no peace, only bitterness and fury.
No progress, only exhausting outrage.
No nation, only a state of chaos.
This is our historic moment of crisis and challenge, and unity is the path forward.
And, we must meet this moment as the United States of America.
If we do that, I guarantee you, we will not fail.
We have never, ever, ever failed in America when we have acted together.
And so today, at this time and in this place, let us start afresh.
All of us.
Let us listen to one another.
Hear one another.
See one another.
Show respect to one another.
Politics need not be a raging fire destroying everything in its path.
Every disagreement doesn’t have to be a cause for total war.
And, we must reject a culture in which facts themselves are manipulated and even manufactured.
My fellow Americans, we have to be different than this.
America has to be better than this.
And, I believe America is better than this.
Just look around.
Here we stand, in the shadow of a Capitol dome that was completed amid the Civil War, when the Union itself hung in the balance.
Yet we endured and we prevailed.
Here we stand looking out to the great Mall where Dr. King spoke of his dream.
Here we stand, where 108 years ago at another inaugural, thousands of protestors tried to block brave women from marching for the right to vote.
Today, we mark the swearing-in of the first woman in American history elected to national office – Vice President Kamala Harris.
Don’t tell me things can’t change.
Here we stand across the Potomac from Arlington National Cemetery, where heroes who gave the last full measure of devotion rest in eternal peace.
And here we stand, just days after a riotous mob thought they could use violence to silence the will of the people, to stop the work of our democracy, and to drive us from this sacred ground.
That did not happen.
It will never happen.
Not today.
Not tomorrow.
Not ever.
To all those who supported our campaign I am humbled by the faith you have placed in us.
To all those who did not support us, let me say this: Hear me out as we move forward. Take a measure of me and my heart.
And if you still disagree, so be it.
That’s democracy. That’s America. The right to dissent peaceably, within the guardrails of our Republic, is perhaps our nation’s greatest strength.
Yet hear me clearly: Disagreement must not lead to disunion.
And I pledge this to you: I will be a President for all Americans.
I will fight as hard for those who did not support me as for those who did.
Many centuries ago, Saint Augustine, a saint of my church, wrote that a people was a multitude defined by the common objects of their love.
What are the common objects we love that define us as Americans?
I think I know.
Opportunity.
Security.
Liberty.
Dignity.
Respect.
Honor.
And, yes, the truth.
Recent weeks and months have taught us a painful lesson.
There is truth and there are lies.
Lies told for power and for profit.
And each of us has a duty and responsibility, as citizens, as Americans, and especially as leaders – leaders who have pledged to honor our Constitution and protect our nation — to defend the truth and to defeat the lies.
I understand that many Americans view the future with some fear and trepidation.
I understand they worry about their jobs, about taking care of their families, about what comes next.
I get it.
But the answer is not to turn inward, to retreat into competing factions, distrusting those who don’t look like you do, or worship the way you do, or don’t get their news from the same sources you do.
We must end this uncivil war that pits red against blue, rural versus urban, conservative versus liberal.
We can do this if we open our souls instead of hardening our hearts.
If we show a little tolerance and humility.
If we’re willing to stand in the other person’s shoes just for a moment.
Because here is the thing about life: There is no accounting for what fate will deal you.
There are some days when we need a hand.
There are other days when we’re called on to lend one.
That is how we must be with one another.
And, if we are this way, our country will be stronger, more prosperous, more ready for the future.
My fellow Americans, in the work ahead of us, we will need each other.
We will need all our strength to persevere through this dark winter.
We are entering what may well be the toughest and deadliest period of the virus.
We must set aside the politics and finally face this pandemic as one nation.
I promise you this: as the Bible says weeping may endure for a night but joy cometh in the morning.
We will get through this, together
The world is watching today.
So here is my message to those beyond our borders: America has been tested and we have come out stronger for it.
We will repair our alliances and engage with the world once again.
Not to meet yesterday’s challenges, but today’s and tomorrow’s.
We will lead not merely by the example of our power but by the power of our example.
We will be a strong and trusted partner for peace, progress, and security.
We have been through so much in this nation.
And, in my first act as President, I would like to ask you to join me in a moment of silent prayer to remember all those we lost this past year to the pandemic.
To those 400,000 fellow Americans – mothers and fathers, husbands and wives, sons and daughters, friends, neighbors, and co-workers.
We will honor them by becoming the people and nation we know we can and should be.
Let us say a silent prayer for those who lost their lives, for those they left behind, and for our country.
Amen.
This is a time of testing.
We face an attack on democracy and on truth.
A raging virus.
Growing inequity.
The sting of systemic racism.
A climate in crisis.
America’s role in the world.
Any one of these would be enough to challenge us in profound ways.
But the fact is we face them all at once, presenting this nation with the gravest of responsibilities.
Now we must step up.
All of us.
It is a time for boldness, for there is so much to do.
And, this is certain.
We will be judged, you and I, for how we resolve the cascading crises of our era.
Will we rise to the occasion?
Will we master this rare and difficult hour?
Will we meet our obligations and pass along a new and better world for our children?
I believe we must and I believe we will.
And when we do, we will write the next chapter in the American story.
It’s a story that might sound something like a song that means a lot to me.
It’s called “American Anthem” and there is one verse stands out for me:
“The work and prayers
of centuries have brought us to this day
What shall be our legacy?
What will our children say?…
Let me know in my heart
When my days are through
America
America
I gave my best to you.”
Let us add our own work and prayers to the unfolding story of our nation.
If we do this then when our days are through our children and our children’s children will say of us they gave their best.
They did their duty.
They healed a broken land.
My fellow Americans, I close today where I began, with a sacred oath.
Before God and all of you I give you my word.
I will always level with you.
I will defend the Constitution.
I will defend our democracy.
I will defend America.
I will give my all in your service thinking not of power, but of possibilities.
Not of personal interest, but of the public good.
And together, we shall write an American story of hope, not fear.
Of unity, not division.
Of light, not darkness.
An American story of decency and dignity.
Of love and of healing.
Of greatness and of goodness.
May this be the story that guides us.
The story that inspires us.
The story that tells ages yet to come that we answered the call of history.
We met the moment.
That democracy and hope, truth and justice, did not die on our watch but thrived.
That our America secured liberty at home and stood once again as a beacon to the world.
That is what we owe our forebearers, one another, and generations to follow.
So, with purpose and resolve we turn to the tasks of our time.
Sustained by faith.
Driven by conviction.
And, devoted to one another and to this country we love with all our hearts.
May God bless America and may God protect our troops.
Thank you, America.
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★ 中文翻譯:資料來源中央社CNA
這是美國的一天,這是民主的一天,是歷史和希望的一天,是更新與決心的一天。美國幾個世代經過熔爐的考驗之後,如今再次遭到試煉,而且已再次奮起應付挑戰。今天,我們慶祝的不是一位候選人的勝利,而是一個奮鬥目標的勝利,是為民主的奮鬥。人民的意志被聽見了,人民的意志得到了關注。
我們再次學到,民主是珍貴的,民主是脆弱的,而在此刻,朋友們,民主已然勝利。短短幾天之前,還有暴力試圖撼動國會的根基,但今天我們齊聚這個莊嚴的所在,以一個在上帝之下不可分裂的國家,展開權力的和平轉移,一如我國200多年的傳統。
我們要用美國特有的方式,也就是不停歇、勇敢、樂觀的方式展望未來。放眼我們可以成為、也必須成為的國家。我謝謝今天蒞臨的兩黨前任總統,我衷心感謝,你們知道我國憲法的韌性,以及我們國家的力量。卡特總統(Jimmy Carter)也是,我昨晚與他通了電話,但他不克前來。我們為他畢生的奉獻向他致敬。
我剛才跟這幾位愛國者一樣鄭重宣誓,一篇最初由華盛頓宣讀的誓詞。然而,美國故事靠的不是我們任何一個人,或一部分人,而是我們全體。它靠的是「我們人民」,在尋求一個更好的合眾國的人民。這是個偉大的國家,我們是一群良善的人。
經歷過去幾個世紀的風雨和衝突、和平與戰爭,我們走過很長一段路,但前方還有很長一段路要走。我們將快速緊急前行,因為在這個危險與機會的冬天,我們有很多事要做。有很多需要修補、需要恢復、需要癒合。有許多需要建設,也可以有很多收穫。
在我國歷史上,很少人或很少時刻面臨著比我們目前更大的挑戰或困難。百年一見、無聲無息蔓延整個國家的病毒,在一年之內奪走的人命,跟美國在第二次世界大戰犧牲的總人數一樣多。數百萬工作機會流失,成千上萬企業關門。
400年來的種族正義的呼聲感動著我們,全民同享公義的夢想將不再拖後。地球生存的呼聲再急迫不過,也再清楚不過。如今政治極端主義、白人至上主義和本土恐怖主義的興起,讓我們有必要起來面對並將它們擊倒。
克服這些挑戰、恢復美國靈魂和鞏固未來需要的不只是話語,而是民主當中最難以捉摸的部分,那就是團結一心,團結一心。
另一個一月天,在1863年開年之時,林肯總統簽署解放奴隸宣言。讓我引述他在下筆時所說的話:「如果我留名青史,將會是因為這份宣言,以及我投注其中的全心全意。」
今天,同樣在一月裡,我全心全意投注於此:團結全體國人,團結整個國家。我請求所有美國人加入,和我一起努力,團結對抗我們共同的敵人:怨氣、不滿、仇恨、極端主義、目無法紀的行為、暴力、疾病、失業和無助。
團結一心,我們能夠成就偉大事業、重要的事情。我們可以糾正錯誤,可以讓民眾找到好的工作,可以在安全的校園教導孩子,可以克服這個致命的病毒。我們可以讓工作獲得報酬,重建中產階級,可以提供全民健保,可以兌現種族正義,讓美國再次成為世界主要的良善力量。
我明白,這個時候談論團結聽起來像愚昧的天方夜譚,我知道分裂我們的力量又深又真切,但我也知道這些力量不是現在才出現。美國向來在人人平等這個理想,和國家長期被種族主義、本土主義、恐懼和妖魔化分化的醜陋現實之間掙扎。這個征戰從未止息,勝利並無保證。
從南北戰爭、大蕭條、世界大戰到911恐攻,儘管歷經奮鬥、犧牲和挫折,良善的天使向來都會勝利。每當遇到這種時刻,我們都會有足夠的人團結一心,讓全國一起向前,我們現在也可以這麼做。
歷史、信仰和理性指向一條明路,一條團結之路。我們可以不把彼此當成敵人,而是鄰居。我們可以尊嚴和尊重彼此相待,可以同心協力,停止叫囂,讓溫度冷卻。因為沒有團結就沒有和平,只會留下苦毒與憤怒;不會有進步,只會有讓人厭倦的離譜言行;不會有國家,只會有混亂狀態。
這是我們危機和挑戰的歷史性一刻,而團結是前進的道路,我們必須以合眾國的姿態來面對這一刻,若能做到,我向諸位保證我們不會失敗。當我們團結起來,我們從來就不曾失敗,因此在這一天,在此時此刻,就在這裡,讓我們重新來過,全體一起來。讓我們開始再次彼此聆聽,讓對方說,相互探望,對彼表達尊重。
政治不必像這一團熊熊之火,燒毀一切,歧見不必成為全面戰爭的理由。我們必須摒棄操弄甚至捏造事實的文化,同胞們,我們不能這樣,美國必須不只是這個樣子,而且我相信美國不至淪落至此。
看看四周,我們站在國會大廈圓頂之下,這是南北戰爭時期完成的,當時美國的前途還在未定之天,但我們挺過來了,我們勝利了。我們現在站在此,看著偉大的國家廣場,金恩博士(Martin Luther King Jr.)曾對廣場上的群眾訴說他的夢想。也是在這裡,108年前的另一場就職典禮,數以千計的抗議人士試圖阻撓一群勇敢的婦女遊行爭取投票權。
今天我們見證副總統賀錦麗創造美國歷史,成為第一位擔任國家領導人的女性,別告訴我事情無法改變。
我們站在這裡,隔著波多馬克河(Potomac River)遠眺阿靈頓國家公墓(Arlington National Cemetery),也就是為國捐軀的英雄長眠之地。我們站在這裡,不過幾天前,暴動的群眾以為他們可用暴力箝制民眾的意志,阻撓民主運作,把我們驅逐出這塊聖地。但事情未如他們所願,今天不會,明天也不會,永遠都不會。
每位支持我們參選的民眾,我因你們給予我們的信心感到謙卑。對於沒有支持我們的人,讓我對你們說:未來請聽我說的話,評量我和我的心。如果你們還是不同意,也罷。這就是民主。這就是美國。以平和的方式在我們國家的規範之內表達異議的權利,可能是我國最大的優勢。
但請聽清楚:不同意見絕對不能變成不團結。而且我向各位保證,我要當全體國人的總統。不論你支持我或不支持我,我都將同樣為你們而努力。
好幾個世紀之前,我所屬教會的聖者聖奧古斯丁(Saint Augustine)曾經寫道,人民是個群體,由他們共同喜愛的東西所定義。身為美國人,我們共同喜愛而且能定義我們的東西是什麼?我想我們都知道:機會、安定、自由、尊嚴、尊重、榮譽,是的,還有真相。
最近的幾個星期、幾個月給了我們痛苦的教訓:有真相,也有謊言,為了權力和利益而說的謊言。我們每個人做為公民,做為美國人,特別是身為領導者的人,曾經承諾要遵守憲法、保護我們的國家的領導者,有職責、有責任要捍衛真相、打敗謊言。
我瞭解有許多同胞以害怕、惶恐的心情看待未來。我瞭解他們擔心工作問題。我瞭解他們像我父親那樣,夜裡躺在床上盯著天花板,想著得要有醫療保險、有貸款要付、想著他們的家庭,想著接下來會如何。我跟各位保證,我瞭解。但答案不是退縮,不是進入到彼此競爭的派系,不信任看起來跟你不一樣的人,跟你有不同信仰的人,或者新聞來源不同於你的人。
我們必須結束這場「無禮的戰爭」,它讓紅藍對立、鄉村與都市的民眾對立、保守派與自由派對立。我們可以做到,如果我們敞開心胸,而不是讓我們的心變硬,如果我們展現一些包容和謙虛,如果我們願意為別人設想,就像我母親說的:只要一下子就好,為別人設想。
因為人生就是這樣,你無法預知命運。有些時候,你會需要別人伸出援手,還有些時候,人家會請你伸出援手。就是要這樣,這就是我們為彼此做的事。如果我們這麼做,我們的國家就會更強大、更繁榮,更能為未來做好準備,而且我們還是可以有不同意見。
同胞們,我們在推動未來的工作時,會需要彼此。我們要集舉國之力,才能度過這個黑暗的冬天。我們可能在進入疫情最嚴重、最致命的階段。我們必須把政治擺在一邊,要終於能夠舉國對抗這個大流行,用舉國之力。我向各位保證,就如聖經所說:「一宿雖有哭泣,早晨便必歡呼。」我們將可一起度過,一起!
各位,我跟我在參眾兩院的同事們都瞭解,世人正在觀看,他們今天在看著我們,因此這是我要對國外傳達的訊息:美國受到試煉,而我們因此更為茁壯。我們將修補我們與盟國的關係,再次與世界往來,不是為了面對昨天的挑戰,而是今天和明天的挑戰。我們將不是藉著我們力量的典範來領導,而是憑藉我們典範的力量。我們將會是和平、進步與安定堅強而且可信賴的夥伴。
各位都知道,我們國家經歷了許多事情。我做為總統要做的第一件事,是要請你們跟我一起,為過去一年因疫情喪生的人們默禱,紀念那40萬個同胞,母親、父親、丈夫、妻子、兒子、女兒、朋友、鄰居和同事們。我們要成為我們自知可以成為、而且應該成為的人民和國家,以此榮耀他們。因此我請大家,一起為離世和失去親友的人們,還有我們的國家默禱,……阿們。
各位,這是試煉的時刻。我們面對對民主與真相的攻擊、正在肆虐的病毒、嚴重的不公、系統性的種族歧視、陷入危機的氣候,還有美國在全球的角色問題。其中任何一點都足以對我們構成嚴重的挑戰。但事實是,我們在同時面對這一切,這讓美國挑起我們最重大的責任之一。我們將受到試煉,我們能迎接挑戰嗎?這是大膽的時候,因為有好多事情要做。
而我向各位保證,這點是肯定的:你我將被評判,標準是我們如何解決這個時代一一發生的危機。我們將迎接挑戰。我們能否戰勝這個罕見而艱難的時刻?我們能否履行我們的義務,把一個新的、更好的世界傳給我們的下一代?我相信我們必須那麼做,而且我相信你們也這麼認為。我相信我們會,而且當我們做到,我們將寫下美國歷史偉大的新章節。美國的故事。
這個故事可能像一首對我來說深具意義的歌曲,它叫「美國頌」(American Anthem),它有一段歌詞至少對我來說很特別,它是這樣說的:「數百年的努力與祈禱讓我們來到今天,我們有什麼能傳承下去?我們的子孫會怎麼說?當我的日子結束,讓我內心知曉,美國,美國,我已為你付出最大努力。」
讓我們把我們自己的努力和祈禱,加到我們偉大的國家仍在發展的故事之中。如果我們做到,那麼當我們的日子結束,我們的子孫和他們的子孫會說:「他們付出了最大的努力,他們盡了他們的責任,他們修補了破碎的國家。」
同胞們,我的結語要跟開頭一樣,有個神聖的誓言。在上帝和各位面前,我向你們保證。我將始終開誠布公,我將捍衛憲法,我將捍衛我們的民主。我將捍衛美國,全心全力奉獻為你們服務,心中想的不是權力,而是可能性,不是私利,而是公眾的利益。我們將一起寫下美國希望的故事,而非恐懼的故事,是團結而非分歧,是光明而非黑暗。是禮貌與尊嚴、愛與療癒、偉大與善良的故事。
希望這是引導我們的故事、啟發我們的故事,是能告訴未來的世世代代我們回應歷史的召喚並且回應了時代挑戰的故事。民主與希望、真相與公義沒有在我們的時代衰亡,而是生生不息,美國固守了國內的自由,並且再次成為世界的明燈。這是我們對先人、對彼此和對未來世世代代的責任。
因此,我們要有目標、有決心,把注意力轉向這個時代的任務,靠信心來維持,靠信念來驅使,為彼此和我們全心熱愛的國家而奉獻。願上帝保佑美國,保守我們的三軍。謝謝美國!
equal to中文 在 謝嘉宸 Miya Hoshino Facebook 的最佳解答
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⚠️文長,關於2020心得報告⚠️
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哈囉🙋2021 🎆
終於來好好寫一下2020的心得
回首這一年做過的事
真的算是從平面模特
正式踏入影視的新世界了
從2019年底開始
接觸了主持、節目通告
以及拍攝各式各樣的廣告
電影、戲劇、八點檔、MV...等等
藉由這些工作,更加確認自己真正想做的
「想成為一位表演者」
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但回顧2020做過最有意義的事
莫過於「正視自己,活出自我」
再次感謝 FHM Taiwan 男人幫國際中文版
人物專訪的邀請
讓我能夠藉由你們的平台
而分享我的成長背景
這一路以來,「做自己」
真的挺不容易的...
《💡第四集的QA在這裡👇》
https://www.fhm.com.tw/Article?Id=263
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希望可以藉由我的故事
鼓勵更多在成長過程中
懷疑自己、否定自己的人們
我們沒有不一樣!
生而為人,不要把自己的特別當作是種缺點
擁抱自己,善待自己
我們無法迎合每個人而不斷做出改變
但可以選擇活得抬頭挺胸、問心無愧
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我是謝嘉宸,一名性別還原者
偽裝了20多年的男孩
如今已是一位法定女性
為這得來不易的一切活的很努力
標籤?so what?
我們一樣可以活得漂亮、活得正向
可以帶給這個社會滿滿的正能量
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你可以不喜歡,但犯不著批判
「畢竟你從來沒有參與過我的人生
憑什麼批評我的為人?」
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謝謝每一位給我機會的貴人
攝影師、造型師、經紀人們
還有愛我的家人及一路相挺的朋友
期許自己今年可以帶給大家更多作品
2021,請多多指教🙏
❤️🧡💛💚💙💜
I’m beautiful.
I’m a person.
I’m trans.
and I’m damn pround of it.
never been this happy to live my life to the fullest VISIBLE and PROUND.
strength, diversity, and love.
we deserve to be treated EQUAL.
trans rights r human rights!
support ur trans fam today and everyday.
❤️🧡💛💚💙💜
equal to中文 在 吳鳳Rifat Youtube 的精選貼文
WHO 秘書長譚德塞的錯誤判斷、隱瞞、偏頗讓整個世界付出了慘痛的代價!但最可怕的是,他不知悔改,還進一步污衊台灣!世界需要更公正的WHO!這個影片我想讓全世界知道他的黑暗歷史,也請幫忙分享,讓更多人到Chage網站連署(https://reurl.cc/MvNnm4)一起下架他!🇹🇼 【以下我已翻成9種語言,歡迎你們繼續接力】
#WHO #TedrosAdhanom #Coronavirus
Director General of WHO Tedros Adhanom Ghebreyesus under estimated the coronavirus (COVID-19) and deceived world。World needs fair and equal WHO。Besides,Taiwan should not be excluded from WHO for any political reasons. I invite you all send your petitions and call him resign from his post.🇬🇧
Dünya Sağlık Örgütü (WHO) lideri Tedros Adhanom kendisine verilen görevi kötüye kullanarak Corona virüsünün Çin‘den tüm dünyaya yayılması sırasında hayati önem taşıyan kararları kasıtlı olarak geç almış ve virüsün zararlarının katlanarak artmasına neden olmuştur. Tedros aynı zamanda dünyanın en gelişmiş sağlık sistemlerinden birine sahip olan Tayvan’ın siyasi nedenlerle dışlanmasında da baş rol oynamaktadır. Lütfen bu duruma sessiz kalmayın ve change org sayfası aracılığı ile imza kampanyasına katılarak Tedros‘un istifasını destekleyen dilekçenizi gönderin🇹🇷
El Director General de la OMS, Tedros Adhanom Ghebreyesus, calculó el coronavirus (COVID-19) y el mundo engañado. El mundo necesita una OMS justa e igual. Además, Taiwán no debe ser excluido de la OMS por ningún motivo político. Los invito a todos a enviar sus peticiones y llamarlo a renunciar a su cargo 🇪🇸
Der Generaldirektor der WHO, Tedros Adhanom Ghebreyesus, unterschätzte das Coronavirus (COVID-19) und führte damit die Welt in die Irre. Die Welt braucht eine faire und gleichberechtigte WHO. Außerdem sollte Taiwan aus politischen Gründen nicht von der WHO ausgeschlossen werden. Ich bitte Sie Ihre Petitionen zuzusenden, um ihn von seinem Posten zurückzutreten zu lassen.🇩🇪
Generaldirektör för WHO, Tedros Adhanom Ghebreyesus, underskattade coronavirus (COVID-19) och förvillade världen. Världen behöver rättvis och jämlik WHO. Dessutom bör Taiwan inte uteslutas från WHO på grund av politiska skäl. Jag bjuder in er alla att skicka era petitioner och uppmana honom att lämna sin tjänst.🇸🇪
Генеральный директор ВОЗ Тедрос Адханом Гебрейесус недооценил коронавирус (COVID-19) и обманул этим мир - миру нужна справедливая и равная ВОЗ. Кроме того несмотря на политическую обстановку Тайвань не следует исключать из ВОЗ. Я приглашаю всех Вас прислать свои петиции и предложить ему подать в отставку🇷🇺
WHOのテドロス・アダノム・ゲブレイェスス事務局長の誤った判断、隠蔽、えこひいきは世界に大きな反響をもたらしました。 最も残念なのは、その後本人は誤りを認めるどころか、更に台湾を批判しました。 世界はより公平なWHOが必要だと思います! この動画は全世界のみなさんに彼の隠された経歴を知ってもらいたくて投稿しました。 ぜひこの動画を拡散して、Chageのホームページにて署名をしませんか?🇯🇵
Le directeur général de l'OMS, Tedros Adhanom Ghebreyesus, a sous-estimé l’impact très déstabilisant du corona virus (COVID-19) sur le monde entier... pire encore, il nous a tous trompé ! Le monde a aujourd’hui besoin d’une OMS juste et équitable.En plus, Taïwan ne devrait en aucun cas faire l’objet d’une exclusion de cette organisation qui se dit être mondiale, surtout quand on constate l’excellent travail fait par ce petit pays pour endiguer, voire même éradiquer presque, les effets néfastes de cette pandémie sur son territoire. Taiwan va plus loin en proposant son know how et sa disponibilité à tout le reste du monde et offre son aide matériel aux pays touchés par cette maladie. Fort de ce constat,Je vous invite tous à envoyer vos pétitions et appeler le sieur Tedros à démissionner de son poste 🇫🇷
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equal to中文 在 Brian2Taiwan Youtube 的最佳貼文
2019年5月17日,台灣成為全亞洲第一個同性結婚合法的國家。早上下大雨的天空在立法院投票後突然變成美麗的晴天讓大家穿在身上的彩虹出來陪天空的真正的彩虹🌈
台灣一直都是很先進的國家,而且那天也成為全亞洲第一個有同性結婚法律的國家 同時也成為亞洲裡更特別的寶物
我這個外國人那天在立法院外面的現場跟著大群支持者支持這個權利。現場的氣氛那麼特別我非跟全球分享不可。
我想恭喜全部度過這個很長的一條路的人,也跟大家分享我的故事
兩年前台灣司法院出來說同性戀應該也要有權利結婚不過因為台灣法律的程序,有兩年的時間來修法律不然會自動執行
大家好~ 我是Brian,一個來自美國,住在台灣的台北的外國人。我住台灣快10年,學中文快15年。歡迎來到Brian愛台灣~
❤️🧡💛💚💙💜
On May 17, 2019, Taiwan became the first country in Asia to make gay marriage legal! What started as a rainy turned into a beautiful sunny day just after the votes to legalize marriage for all were made, letting the rainbows worn by those at the support rally become amplified by real rainbows in the sky.
Taiwan has always been a progressive nation, and, yesterday, it became the first country in Asia to have a gay marriage law; making it an even more unique treasure here in Asia.
I was outside the building at the support rally, and the atmosphere there was so special and unique that I just had to share it with the world.
I want to offer my congratulations to all those who
have endured such a difficult journey.
I also want to share my story with you.
Two years ago, Taiwan’s Constitutional Court ruled that marriage was a right for all. Due to legal processes in Taiwan, however, there was a two year waiting period during which legislators had the opportunity to alter the law, otherwise the change would automatically go into effect.
The Legislative Yuan, the legislative branch of the government, held a hearing to vote on the proposed bills regarding same-sex marriage.
Hi, I’m Brian. A foreigner from America (the US) who has lived in Taipei, Taiwan for nearly 10 years and studied Mandarin Chinese for nearly 15 years. Welcome to Brian2Taiwan.
❤️🧡💛💚💙💜
Please PLEASE share and help me show the world how special Taiwan really is~
Sorry for the mistakes in the subtitles.
I did all the shooting, editing, and captioning myself, so some mistakes, inevitably, got by me. Thanks.
拜託拜託幫我分享,讓我告訴全台灣全球台灣多獨特~ 字幕裡的錯誤請見了. 因為自己拍攝、剪片、上字幕,難免有一些錯誤被我錯過. 謝謝
Youtube:
https://www.youtube.com/c/Brian2Taiwan
Facebook:
https://www.facebook.com/Brian2Taiwan
Instagram:
www.instagram.com/Brian2Taiwan
Twitter:
@Brian2Taiwan
#taiwan #gaymarriage #samesexmarriage
![post-title](https://i.ytimg.com/vi/aAEQJlvOtUo/hqdefault.jpg)
equal to中文 在 Vivi Lin Youtube 的最佳貼文
* 需要中文字幕請記得打開CC字幕喔!*
【平權公投 Taiwan Equal Rights Referendum】
每一個人,都擁有平等愛人及被愛的權利。
性別,也不該是用二分法就能解釋的概念。
從大法官釋憲後,彩虹終於開始像雨後初晴般地逐漸閃耀。
就差最後一哩路了!
#同性婚姻 ,#性平教育,是我們都需要共同理解的議題。
#讓愛沒有局外人,我們一起努力。
Everyone should have the right to love and be loved and gender binary is no longer enough to explain the modern gender concept. Finally, after the constitutional interpretation on same-sex marriage, the rainbow which acts as the bridge between people’s love and pride shines ever so brightly. The finish line for equal rights is just in sight and we need everyone’s support!
#SameSexMarriage #GenderEquityEducation #LGBTQ
Let’s work together to create a future where love excludes nobody.
公投 14, 15案,請投同意。
10, 11, 12案,請投不同意。
兩好三壞,年滿18歲,即可投票!
11月24號,大家一起,回家投票吧!
——
此部影片是由英國愛丁堡大學的台灣學生主動發起,目的在於跟當地的學生群體交流對婚姻平權及性平教育的看法。同時也將來自世界各地學生對本次公投的聲援,紀錄下來。
雖然適逢期末考期間,留學生無法返鄉投票,但仍希望能盡其所能,為平權努力!
This video was a campaign initiated by Taiwanese students studying at the University of Edinburgh. The purpose of this campaign was to provide a platform for education and exchange of opinions on the topic of Taiwan equal rights referendum. Meanwhile, the video was recorded to convey the supports on Taiwan equal right referendum from students worldwide.
Special Thanks to:
Leena Hoppula
Dzaui Jansen
Solly Peng
Estelle Heng
——
相關網頁:
平權前夕·彩虹起義:https://www.facebook.com/Vote4LGBT/
公投怎麼投:https://nofear.equallove.tw/
Equal Rights Referendum:https://nofear.equallove.tw/en
—
👧🏻 更多Vivi相關資訊 More Vivi 👧🏻
➪ Blog: http://vivilin.me
➪ Facebook: https://www.facebook.com/vivilinwei/
➪ Instagram: http://www.instagram.com/vivilin0510
➪ Youtube Channel: http://www.youtube.com/viviofficialchannel
➪ E-mail: viviofficialchannel@gmail.com (Business Inquiries ONLY 工作邀約專用)
⚠️強力募集 中英字幕小幫手⚠️
Vivi應該算是個超愛講話語速又超快的YouTuber,大家敲碗字幕的心聲我都有聽到啊啊啊~~~
所以即刻強力徵求❣️字幕小幫手❣️
如果你願意幫Vi上這支影片的字幕,請簡單兩步驟,即刻行動🙌🏻
1.寄信到viviofficialchannel@gmail.com
2.信裡面告訴Vivi你的youtube帳號與希望幫忙的影片名稱
成功加入字幕後,Vivi會從愛丁堡寄送手寫明信片加小禮物表達對小幫手萬分的感謝❤️
* 本支影片字幕感謝Alice Lin的大力協助!!!*
-
Heyyyyyyyy!!!!
非常謝謝大家的收看!!!
你們的每一則留言每一次點讚都是我最大的原動力!
謝謝每一位點進來的朋友們,也謝謝一直以來陪伴著我走在這趟旅程裡的你們。
有任何想跟Vivi說的話或是想問的問題都可以在下面留言喔!
希望你們會喜歡這支影片 ❤️
Heyyyyyyy!!!
Thank you for watching the video and all your support!!! Each of your comments and likes on my videos and channel has been the most important part of this incredible journey!!!
Hope you all enjoy the video~~~~~
Kisses and huggies, love you guys as always♥︎
FTC: This video is not sponsored.
![post-title](https://i.ytimg.com/vi/4NAi-SAeoY0/hqdefault.jpg)