“潘周聃”是什么梗？
“潘周聃，29岁，硕士毕业于苏黎世联邦理工大学……”
近日，在综艺节目中魔性甩头的出场动作让这位名叫潘周聃的学霸火遍全网，其动作甚至出现了“人传人”的现象，被网友争相模仿。
借（cèng）此（gè）机（rè）会（diǎn），我们来学一学这个动作（bushi），看一看关于走路的学问吧。
无注释原文：
Perfecting your walking technique
From: Harvard Health Publishing
May 25, 2020
People are often surprised to learn that there's more to walking than simply putting one foot in front of the other. In fact, a little technique goes a long way to making your walks more enjoyable and more effective. Technique is especially important if you are hoping to become fitter and lose weight, because it will enable you to walk faster and longer. When you're standing tall, your muscles will move through a greater range of motion for a more powerful stride. Improving your walking posture will help you to look and feel more confident, too—and you'll look slimmer before losing a single pound. It will also help alleviate aches and pains and allow you to take deep breaths for more energy.
The following rules will help you maintain good form.
Stand tall. Many people bring that hunched-over-the-computer posture to their walks. This position makes it harder for you to breathe and may contribute to backaches. Other people lean backward. Instead, extend your spine as if you were being lifted from the crown of your head. Place your thumbs on your lower ribs and your fingertips on your hips. As you stand up tall, notice how the distance in between increases. Try to maintain this elongation as you walk.
Eyes up. If you're looking down at your feet, you're putting unnecessary stress on your upper back and neck. Bring your gaze out about 10 to 20 feet in front of you. You'll still be able to spy obstacles ahead and prevent upper-body tension.
Shoulders back, down, and relaxed. Roll your shoulders up, back, and then down. This is where your shoulders should be as you walk—not pulled up toward your ears. Think about keeping your shoulders away from your ears to reduce upper-body tension and allow for a freer arm swing.
Swing from your shoulders. Let your arms swing freely from your shoulders, not your elbows. Swing your arms forward and back, like a pendulum. Don't bring them across your body or let them go higher than your chest.
Maintain a neutral pelvis. Keep your abs tight, but don't tuck your tailbone under or stick your belly out and overarch your back.
Step lightly. You should be rolling from heel to toe as you stride, not landing flat-footed with a thud. And don't reach your leg far out in front of you. That increases impact on your joints and actually slows you down. You want a smooth, quiet stride—no bouncing or plodding along—to reduce your risk of injury.
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注：中文文本为机器翻译仅供参考，并非一一对应
含注释全文：
Perfecting your walking technique
From: Harvard Health Publishing
May 25, 2020
People are often surprised to learn that there's more to walking than simply putting one foot in front of the other. In fact, a little technique goes a long way to making your walks more enjoyable and more effective. Technique is especially important if you are hoping to become fitter and lose weight, because it will enable you to walk faster and longer.
人们常常惊奇地发现，走路不仅仅是把一只脚放在另一只脚前面那么简单。事实上，一点技巧对使你的步行更愉快且更有效有很大的帮助。如果你希望变得更健康和希望减肥，技巧尤其重要，因为它将使你能够走得更快、更长。
put one foot in front of the other
有个表达叫 hardly/barely put one foot in front of the other，字面意思就是几乎不能把一只脚放到另一只脚前面了，表示“行走困难，走不动了”，英文解释为“If you can hardly/barely put one foot in front of the other, you are having difficulty walking.”举个🌰：
I was so tired that I could hardly put one foot in front of the other.
我累坏了，几乎一步都走不动了。
go a long way
1）相当于go far，表示“有远大的前程”，英文解释为“to be very successful in the future”举个🌰：
She's a very talented writer - I'm sure she'll go far/go a long way.
她是一位天赋很高的作家——我肯定她将来会大有成就。
2）表示“对……大有帮助；有用，有作用”，相当于be helpful，英文解释为“To be adequate or helpful for a significant amount of time.”举个🌰：
It will go a long way in studying English.
这对学英语是有帮助的。
📺美剧《超越时间线》（Continuum）中的台词提到：谦虚一点会有很大的好处。A little humility will go a long way with you.
When you're standing tall, your muscles will move through a greater range of motion for a more powerful stride. Improving your walking posture will help you to look and feel more confident, too—and you'll look slimmer before losing a single pound. It will also help alleviate aches and pains and allow you to take deep breaths for more energy.
当你昂首挺立时，你的肌肉将通过更大的运动范围来实现更有力的步幅。改善你的走路姿势将帮助你看起来和感觉更自信，而且你在减掉一磅之前就会看起来更苗条。它还将有助于缓解疼痛，并使你能够进行深呼吸以获得更多能量。
stand tall
stand/walk tall 表示“昂首阔步；充满自信地做事”，英文解释为“to act in a proud and confident way”举个🌰：
As she walked up to the podium to speak, she reminded herself to stand tall.
走向讲台发言的时候，她提醒自己要保持自信。
motion
表示“动；运动；移动”，英文解释为“the act or process of moving, or a particular action or movement”举个🌰：
The violent motion of the ship upset his stomach.
船的剧烈摇晃使他的胃很不舒服。
stride
1）表示“大步；阔步”，英文解释为“A stride is a long step which you take when you are walking or running.”举个🌰：
She attributes her record-breaking speed to the length of her stride.
她认为她的速度之所以能打破纪录是因为步幅大。
2）表示“进展，进步”，英文解释为“an important positive development”举个🌰：
The group has made strides to expand internationally.
这个集团在拓展国际市场方面取得了很大进展。
📍在庆祝中国共产党成立一百周年大会上的讲话中提到：（我们）正在意气风发向着全面建成社会主义现代化强国的第二个百年奋斗目标迈进 we are now marching in confident strides toward the second centenary goal of building China into a great modern socialist country in all respects
posture
表示“姿态，仪态；姿势”，英文解释为“the way in which someone usually holds their shoulders, neck, and back, or a particular position in which someone stands, sits, etc.”举个🌰：
She's got very good/bad posture.
她仪态优美/极不优美。
slim
slim通常指人苗条的，纤细的；也可以表示“微薄的；不足的；少的；小的”，英文解释为“not as big as you would like or expect”如：a slim chance of success 成功的可能性不大，a slim lead 微弱的领先优势，举个🌰：
They only have a slim chance of winning (= it's unlikely that they will win).
他们获胜的机会微乎其微。
🎬电影《汽车总动员》（Cars）中的台词提到：Fifty laps down, and The King is still holding a slim lead. 50圈了 冠军还保持领先地位。
alleviate
alleviate表示“减轻；缓和，缓解”，英文解释为“to make something bad such as pain or problems less severe”举个🌰：
The drugs did nothing to alleviate her pain/suffering.
这些药物对减轻她的病痛／痛苦没有丝毫作用。
📍2018年政府工作报告中提到：产业扶贫 alleviate poverty through the development of local industries；生态扶贫 alleviate poverty through the development and conservation of local ecological resources；
ache
ache /eɪk/ 1）表示“（持续的）疼痛，隐痛”，英文解释为“a continuous pain that is unpleasant but not very strong”举个🌰：
As you get older, you have all sorts of aches and pains.
人老了，就会有各种各样的病痛。
2）表示“（与表示身体部位的词一起构成合成词，表示该部位的持续疼痛）”，英文解释为“used in combinations with parts of the body to mean a continuous pain in the stated part”如：earache/a headache/toothache/backache 耳痛/头痛／牙疼／背痛。
The following rules will help you maintain good form.
以下规则将帮助你保持良好的体形。
Stand tall. Many people bring that hunched-over-the-computer posture to their walks. This position makes it harder for you to breathe and may contribute to backaches. Other people lean backward. Instead, extend your spine as if you were being lifted from the crown of your head. Place your thumbs on your lower ribs and your fingertips on your hips. As you stand up tall, notice how the distance in between increases. Try to maintain this elongation as you walk.
昂首挺立。许多人在散步时都会采取蜷缩在电脑前的姿势。这种姿势使你更难呼吸，并可能导致背痛。有的人则向后倾斜。相反，伸展你的脊柱，就像你被从头顶抬起一样。将拇指放在下肋骨上，指尖放在臀部上。当你站直时，注意两者之间的距离是如何增加的。当你行走时，试着保持这种拉长的状态。
hunch
hunch /hʌntʃ/ 在拜登这是咋了？？文中提到，作动词，表示“弓（背），弯腰”，英文解释为“to lean forward with your shoulders raised or to bend your back and shoulders into a rounded shape”举个🌰：
We hunched round the fire to keep warm.
我们弓着身子围在火边取暖。
📍hunched-over-the-computer，和有个说法叫computer hunch类似，指的就是长期在电脑前坐着养成的不良姿势，驼着背弯着腰。Poor posture associated with the constant use of a computer. When people are "hunched over" their computers and especially their phones and tablets for hours on end, chest muscles tighten and upper back muscles lengthen, causing pain in the neck, back and limbs.
lean
作动词，表示“（使）倾斜，（使）向一侧歪斜”，英文解释为“to (cause to) slope in one direction, or to move the top part of the body in a particular direction”举个🌰：
She leaned forward and whispered something in my ear.
她俯身过来和我耳语了几句。
📍在不吃晚饭真的能瘦吗？文中提到，lean作形容词，表示“肉少的；瘦且健康的”，英文解释为“without much flesh; thin and fit”如：a lean, muscular body 清瘦而肌肉发达的身体。
spine
表示“脊柱；脊椎”，英文解释为“the line of bones down the centre of the back that provides support for the body and protects the spinal cord”举个🌰：
She injured her spine in a riding accident.
她在一次坠马事故中脊柱受伤。
rib
表示“肋骨”，英文解释为“a bone that curves round from your back to your chest”举个🌰：
He broke a rib when he fell off a ladder.
他从梯子上摔了下来，摔断了一根肋骨。
elongation
elongation /ˌiː.lɒŋˈɡeɪ.ʃən/ 表示“伸长；伸长率；延伸率；延长”，英文解释为“the process of becoming or making something become longer, and often thinner”
Eyes up. If you're looking down at your feet, you're putting unnecessary stress on your upper back and neck. Bring your gaze out about 10 to 20 feet in front of you. You'll still be able to spy obstacles ahead and prevent upper-body tension.
眼睛向上看。如果你低头看你的脚，你就会给你的上背部和颈部带来不必要的压力。把你的视线移到你前面大约10到20英尺处。你仍然能够看到前面的障碍物，并防止上半身绷紧。
gaze
作名词，表示“凝视；注视；盯着”，英文解释为“a long look, usually of a particular kind”如：a steady gaze 目不转睛地凝视。
Shoulders back, down, and relaxed. Roll your shoulders up, back, and then down. This is where your shoulders should be as you walk—not pulled up toward your ears. Think about keeping your shoulders away from your ears to reduce upper-body tension and allow for a freer arm swing.
肩部向后，向下，并放松。将你的肩膀向上，向后，然后向下转动。这就是你走路时肩膀应该在的地方，而不是靠近你的耳朵。想一想，让你的肩膀远离你的耳朵，以减少上半身的绷紧程度，让你的手臂摆动得更自由。
Swing from your shoulders. Let your arms swing freely from your shoulders, not your elbows. Swing your arms forward and back, like a pendulum. Don't bring them across your body or let them go higher than your chest.
从你的肩部摆动。让你的手臂从肩部自由摆动，而不是肘部。你的手臂向前和向后摆动，就像一个钟摆。不要让它们越过身体或让它们高于你的胸部。
pendulum
pendulum /ˈpen.dʒəl.əm/ 表示“摆，摆锤；（尤指）钟摆”，英文解释为“a device consisting of a weight on a stick or thread that moves from one side to the other, especially one that forms a part of some types of clocks”举个🌰：
The pendulum in the grandfather clock swung back and forth.
落地钟的钟摆来回摆动。
Maintain a neutral pelvis. Keep your abs tight, but don't tuck your tailbone under or stick your belly out and overarch your back.
保持骨盆中立位。保持腹部收紧，但不要内收尾骨，也不要把你的腹部突出来，拱起背部。
pelvis
pelvis /ˈpel.vɪs/ 表示“骨盆”，英文解释为“the bones that form a bowl-shaped structure in the area below the waist at the top of the legs, and to which the leg bones and spine are joined”。
tuck
1）表示“把（衣服等的末端）塞进”，英文解释为“to push a loose end of a piece of clothing or material into a particular place or position, especially to make it tidy or comfortable”举个🌰：
Should I tuck my shirt into my trousers?
我应该把衬衫下摆塞进裤子里吗？
2）表示“把…夹入；把…藏入；把…塞入”，英文解释为“to put something into a safe or convenient place”举个🌰：
She had a doll tucked under her arm.
她把玩具娃娃夹在胳膊下。
3）表示“使蜷缩，使收缩”，英文解释为“to hold part of your body in a particular position”举个🌰：
Stand up straight, tuck your tummy in and tuck your bottom under.
站直了，收腹提臀。
belly
表示“腹部；肚子”，英文解释为“the part of the body below the chest”。
📍tummy表示“胃，肚子”，英文解释为“the stomach, or the lower front part of the body”如：a tummy ache 肚子痛。
Step lightly. You should be rolling from heel to toe as you stride, not landing flat-footed with a thud. And don't reach your leg far out in front of you. That increases impact on your joints and actually slows you down. You want a smooth, quiet stride—no bouncing or plodding along—to reduce your risk of injury.
轻轻迈步。当你迈步时，应该从脚跟转到脚趾，而不是重重地平脚落地。并且不要将你的腿伸到你面前很远的地方。那会增加对关节的影响，实际上会使你的速度减慢。你要平稳、安静地走--不要蹦蹦跳跳或蹒跚前行，以降低受伤的风险。
flat-footed
flat-footed本义表示“平足的，扁平足的”，也可以指“拖着脚走的，蹒跚而行的”（moving in an awkward way）；
📍catch sb flat-footed表示“令某人猝不及防，措手不及的”，英文解释为“to surprise someone so that they cannot do something in the way they ought to”举个🌰：
He were caught flat-footed when the opinion polls suddenly started to swing the other way.
当民意调查的结果突然倒向另一方时，他陷于了束手无策的境地。
thud
thud /θʌd/ 表示“砰的一声；重击声；沉闷的声响”，英文解释为“the sound that is made when something heavy falls or hits something else”举个🌰：
The boy fell to the ground with a thud.
男孩重重地摔倒在地上。
joint
表示“关节”，英文解释为“a place in your body where two bones are connected”如：an elbow/hip/knee joint 肘/髋/膝关节。
bounce
1）表示“（使）弹起，（使）反弹；反射；跳跃”，英文解释为“to (cause to) move up or away after hitting a surface”举个🌰：
She bounced the ball quickly.
她快速地拍球。
2）表示“（人）蹦蹦跳跳”，英文解释为“to move in an energetic and enthusiastic manner”举个🌰：
He bounced in, smiling broadly.
他蹦蹦跳跳地进来了，脸上笑开了花。
plod
表示“艰难地行走；吃力地行进”，英文解释为“to walk taking slow steps, as if your feet are heavy”举个🌰：
We plodded through the mud.
我们在泥泞中艰难行进。
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LearnAndRecord
2015年2月8日
2022年5月15日
第2654天
每天持续行动学外语