8月12日午间英语新闻: 如何像奥林匹克运动员一样思考，培养胜利者心态

> How to think like an Olympian and develop a winner’s brain

如何像奥林匹克运动员一样思考，培养胜利者心态

Perched at the pinnacle of achievement, Olympians have trained their entire lives to reach their goal of standing on the winner’s podium. Not only do Olympic athletes tone their bodies into near perfection; they hone their minds as well.

奥运健儿们站在成就的顶峰，他们终其一生都在训练，以实现站在冠军领奖台上的目标。他们不仅将自己的身体锻炼得近乎完美，而且还磨练自己的心智。

Researchers have studied Olympians for decades and found they share some common traits, habits and qualities that you too can use to develop a winner’s mindset.

研究人员对奥运选手们进行了数十年的研究，发现他们有一些共同的特征与习惯，你可以以此来培养胜利者的心态。

View stress as positive

积极看待压力

Many Olympians view stress as a challenge instead of something they should fear, said sports psychologist Dan Gould, former director of the Institute for the Study of Youth Sports and professor emeritus of kinesiology at Michigan State University.

密歇根州立大学青年体育研究所前所长、运动学名誉教授、运动心理学家丹·古尔德说，许多奥运选手将压力视为一种挑战，而不是应该恐惧的东西。

“We call it a stress mindset, or your worldview of stress,” said Gould.

“我们称之为抗压心态或压力观，”古尔德说。

“Any elite athlete knows there’s going to be pressure, and top athletes have learned to view it as a challenge” 

“任何优秀运动员都会有压力，而顶级运动员已经学会将其视为一种挑战。”

Learn to bounce back

学会应对困难，触底反弹

Many of the most mentally tough and resilient athletes have a history of overcoming adversity in their past, according to Gould .Simone Biles is a good example of an athlete who faced very public adversity and bounced back.

古尔德说，许多心理素质强大、坚韧不拔的运动员都有排除万难，重回巅峰的经历。西蒙·拜尔斯就是一个很好的例子，她曾在公开场合遭遇逆境，但最终成功反弹。

Today’s sports performance coaches use “pressure training” to help their athletes prepare for competition. The goal: to practice all the ways a mental or physical performance can go wrong and then fix them.

现在，有许多运动教练对他们的运动员进行“压力训练”来为比赛做准备。其目的是练习心理或身体表现可能出错的所有方式，然后加以解决。

Banish self-doubt

消除自我怀疑

There is no room for doubt in the minds of Olympic athletes, according to Gould.

古尔德认为，奥运健儿必须完全相信自己。

“They have to believe they’re capable of performing well or they have already given the competition the advantage,” he said.“

“他们必须相信自己有能力表现出色，或者他们已经具备充分的竞争优势” ，他说。

Athletes and their coaches use various tools to develop mental resilience such as self-talk, imagery, visualization, and mindfulness.

运动员和他们的教练使用各种方法来培养心理弹性，如自言自语、想象、可视化和正念训练。

“You teach yourself to believe that due to repetition and always improving within yourself — not against the competition, but within yourself,” he said.

他说："你要教会自己相信这一点，归功于不断的重复，并始终自己的内心深处的不断进步--不是与竞争对手竞争，而是在自己的内心深处不断进步。

Regulate your emotions

调节情绪

Emotional regulation is as important as physical or mental preparation, Gould said.

古尔德说，情绪调节与身心准备同样重要。

A tried-and-true technique to calm oneself is centered on deep breathing, Gould said. Athletes also employ methods like snapping a rubber band on their wrist to regain focus, a form of grounding.

古尔德说，让自己平静下来的一个行之有效的方法是将自己的注意力集中于深呼吸上。运动员还会采用像在手腕上弹橡皮筋这样的方法来恢复专注，这是一种接地气的方法。

Gould studied a women’s summer Olympic soccer team that used code words to manage their emotional states.

古尔德研究了一支夏季奥运会女子足球队，她们用暗语来管理自己的情绪状态。

“The team used the words fire and ice,” Gould recounted. “Players would shout ‘Fire!’ to heighten emotional intensity when needed. Conversely, if a player faced a penalty risk, they would yell ‘Ice!’ to help them stay calm.”

“这支球队使用了 "火 "和 "冰 "这两个词。“古尔德回忆道。"球员们会在需要的时候大喊'火！'来提高情绪强度。相反，如果球员面临点球风险，他们会喊“冰“来帮助他们保持冷静"。

Practice until it’s routine

练习，直到习以为常

Not only do prime athletes practice until the physical skill becomes almost an innate physical response, but they often have specific rituals they do before each event, experts say.

专家说，优秀运动员不仅会不断练习，直到身体技能几乎成为一种与生俱来的身体反应，而且他们在每次比赛前通常都会有特定的仪式。

“Routines are really important,”Gould said. “They might warm up the same way, they might always imagine themselves doing the event perfectly, some even tell jokes until 60 seconds before the event.

“保持常规真的很重要，”古尔德说。“他们可能会以同样的方式热身，他们可能总是想象自己完美地完成这项比赛，有些人甚至会在比赛开始前60秒讲笑话。

“Athletes who perform well, especially under pressure, stick to their routine. Athletes who don’t perform well, for some reason, deviate from that routine,” he said.

他说："表现出色的运动员，尤其是在压力下表现出色的运动员，会坚持他们的常规。表现不佳的运动员，出于某种原因，会偏离常规，"他说。

Stay focused on the process

保持全过程专注

“Athletes have to be prepared for distractions such as crowd noise, someone laughing, even a joke told nearby,” Gould said. “We’ll introduce distractions during training, such as crazy loud noises over the loudspeakers, to allow them to practice staying focused and emotionally regulated.”

古尔德说:“运动员必须要提前练习，保证自己不受人群的嘈杂声、偶尔传来的嘲笑声，甚至附近讲笑话的声音的干扰。”“我们会在训练过程中引入干扰，比如扩音器里发出的尖锐刺耳的噪音，让他们练习保持专注和情绪调节。”

“When you are facing one of the most important events of your life, top athletes don’t focus on the outcome, they focus on the process needed to reach their goal,” Gould said.

古尔德说:“当面对人生中最重要的事件之一时，顶级运动员不会把注意力集中在结果上，而是集中在实现目标所需的过程上。

> Word of the day丨男子4×100米混合泳接力 men's 4×100m medley relay

China clinched its second swimming gold of the Paris Games by winning the men's 4×100m medley relay final on August 5. The Chinese quartet of Xu Jiayu, Qin Haiyang, Sun Jiajun and Pan Zhanle touched the wall in three minutes 27.46 seconds. The result broke the United States' run of 10 successive gold medals in this event.

北京时间8月5日，巴黎奥运会游泳男子4×100米混合泳接力，由徐嘉余、覃海洋、孙佳俊、潘展乐组成的中国队反超该项目40年的奥运“霸主”美国队，以3分27秒46夺冠，这也是中国游泳队在本届奥运会上的第二金。

【知识点】

男子4×100米混合泳接力赛，是奥运会游泳比赛的重要赛事之一。

游泳项目于1896年进入了现代奥运会，而混合泳接力比赛在1960年第17届奥运会才列为正式比赛项目。第18、19、20届奥运会上正式进行比赛的男子4×100米混合泳接力赛，在第21届和第22届奥运会上曾一度被取消。后来国际业余游泳联合会才作出决定，恢复这项比赛。

混合泳接力必须按仰泳、蛙泳、蝶泳和自由泳的顺序每人一种泳姿完成。在接力赛中，在传棒选手的手指碰池壁后，接棒选手的脚离开出发台的时间至少应该为3/100秒，否则小组就会丧失比赛资格。

北京时间2024年8月5日，2024巴黎奥运会男子4×100米混合泳接力赛，由徐嘉余、覃海洋、孙佳俊、潘展乐组成的中国队首次夺得金牌。

前半程中国队第一，第三棒后暂居第三。最后一棒，当天正是20岁生日的“百米飞鱼”潘展乐分段游出45秒92，完成惊天大逆转。中国队反超该项目40年的奥运“霸主”美国队以及东道主法国队，以3分27秒46夺冠。

【相关词汇】

仰泳

backstroke

蛙泳

breaststroke

蝶泳

butterfly stroke

自由泳

freestyle