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金牌译作 如何锻炼你的嗓子

957个读者 翻译: chonghb  05/09/2008 原文 引用 双语对照及眉批

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No matter who you are or what you do, chances are you need to use your voice most of the day. Everyone knows the importance of exercising the body but few people realize the voice needs exercise too. Doing few minutes of simple vocal warm up exercises can increase your vocal power, variety, range, stamina, and fitness and dramatically improve the overall quality of your communication.

To release excess physical tension it is best to open up the body before opening up the voice. Most people experience tension specifically in the tongue, jaw, face, neck, or shoulders and are normally unaware of how much that consistent stress impacts their verbal and non-verbal communication. When speech isn’t enunciated clearly, consonants are dropped off at the ends of words, singers strain for high notes or if one experiences vocal fatigue too quickly it is a sure sign of tension.

Perform these eleven quick and easy warm ups in the privacy of your shower or wherever you feel comfortable to release physical and vocal tension.

1. Massage the base of your tongue, in the spongy area just behind your chin bone, above and in front of your Adams apple. Start by resting your index fingers on top of your chin. Drop your jaw which will cause your mouth to open. While resting your index fingers on your chin, simultaneously use your thumbs to massage deeply into the base of your tongue. Breathe in and on the exhale, massage deeper to let go of tension along with the breath.
2. The temporal mandibular joints normally hold a significant amount of tension. To find the joints, place your fingertips just by and in front of your ears on both sides of your face and open your mouth. The space that opens up as your jawbone moves is your temporal mandibular joint. Massage these joints using your fingertips or the palms of your hands. Release your jaw further and massage deeper with each exhale.
3. Stretch your tongue out of your mouth as far as you can in all directions. If this is difficult for you to do, use a washcloth or handkerchief to gently pull and stretch your tongue up to your nose, down to your chin, and side to side in the direction of each ear. Then slowly draw clockwise and counterclockwise circles with your tongue.
4. Make as many funny faces as you can to exercise all of your facial muscles massaging any other tense head areas like your temples, forehead, eyebrows, and scalp.
5. Massage your neck and shoulders. It is also a good idea to add basic neck and shoulder rolls to loosen up further especially if you spend a lot of time on a computer.

If you experience any tenderness or pain during massage, there is tension trapped in your body. Just continue to breathe into the tension, releasing and letting it go. Vocalizing with open sounds like ‘haaaa’ or ‘aaaah’ on the exhale while massaging or stretching can help you release even further.

6. Make some silly noises while shaking out your entire body or jumping up and down to let go of any other tense areas that may be stuck.
7. Yawn a few times to open up the back of the throat.
8. Hum holding any pitch for 10 or more seconds feeling a tingling sensation around your lips and nose.
9. Flap your lips making a Brr sound. Start on any pitch. Then go up and down your vocal range.
10. Vocalize on an open ‘Aah’ sound going up and down your range.
11. Sing or hum any song that uplifts or inspires you.

A voice is most beautiful when its sounds are unleashed from deep within the authentic self. Your voice may not be perfect, professional or even what others may call \"on pitch\" but don’t let that stop you from singing your heart’s song. Vocal warm ups will help you to open up your mind, body, and spirit to a playful, productive, and powerful day. Give yourself permission to let your inner voice roar and reap consistent benefits in your external world.

不论你是谁或你从事什么工作，你有可能在大部分时候使用你的嗓子。每个人都知道锻炼身体的重要但很少人理解你的嗓子也需要锻炼。花几分钟进行发音操练能够提升你的发音力量，多元性，后劲和显著地促进你沟通的整体素质。

在放开嗓子之前，要释放身体过量的压力最好是先放松身体。大部分人都曾经体验过紧张特别是在舌头，下巴，脸部，脖子或肩膀的部分。而且通常没有察觉持续不断的压力会影响他们的语言和非语言沟通。当发言时无法明确地发音，辅音在字末出现停顿，歌手在发高音时出现变音，或某人感觉到快速的发音疲劳等肯定是压力的迹象。

在你私底下洗澡时或在任何让你感到舒服的地方锻炼以下11个快速简单的热身操以便释放身体和发音的压力。

1. 按摩你的舌头底部，下巴骨后边海绵状部分，喉结上面和前端部分。开始时将食指放在下颚上方。放松你的下颚让你的嘴巴打开。但食指放在下颚上方时，同时用你的拇指深入地按摩舌头底部。在呼吸时候深入按摩以便放松。

2. 下颌关节通常有明显的压力。寻找这个关节是将指尖分别放在两旁的耳朵前方同时打开嘴巴，移动下颚骨时指尖感觉到的开关部分即是下颌关节。用你的指尖或掌心来按摩这些关节。呼气时进一步放松下颚骨并按摩。

3. 从嘴巴里伸出舌头尽力向所有方向伸长。如果这对你来说是困难的，可使用毛巾或手帕轻轻地拔和勒紧至鼻子，向下到下巴，和每个耳朵的方向。然后慢慢地顺时针和方时钟方向牵引。

4. 尽量做出最多的滑稽表情因为你可以锻炼你所有的脸部肌肉并按摩其它头部紧张的区域如鬓角，前额，眉毛，和头皮。

5. 按摩你的颈部和肩膀。加入颈项和肩膀的按摩棒来进一步放松也是一个好的主意，特别是如果你在电脑前花很多的时间。

如果按摩时候你感受到隐痛或疼痛，那是有压力陷在你的身体里。继续呼吸和放松。呼气时发出开放式的声音如“haaaa”或“aaaah”同时按摩或伸展能够让你进一步放松。

6. 摇动你的整个身体或上下跳动并发出一些可笑的声音可以放松其它还没放松的区域。

7. 张口打呼以便放松喉咙背部。

8. 闭嘴哼出十秒或以上任何音节的声音直到唇部和鼻子感觉麻痹。

9. 拍打你的唇部发出Brr声，开始时任何音节，然后将发音范围调高和调低。

10. 发出高和低打开式的“Aah"声。

11. 唱出或哼出任何能够让你振奋或鼓舞的歌曲。

真正自我内心深处发出来的声音是最美丽的。你的嗓子可能不完美，专业或甚至其他人称为"对音”但不要让这些阻止你唱你心爱的歌曲。锻炼发音操将帮助你打开你的思想，身体和灵魂并享受好玩，高效率和有力量的每一天。允许自己让自己内心的声音呼啸出来并不断获得外在世界的好处。

 

 

 

 


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