3个极简练习增强你的声音。[1]
介绍
这是一篇关于声音强化的视频，提供了一系列简单的练习和步骤来帮助增强和改善你的声音。
在内容开始介绍了为什么人们可能会有声音弱的问题，然后提供了一套可以安全自我应用的策略，也提供一些实施这些练习的建议，如何、何时以及在哪里进行这些练习等。
增强声音的安全方法
1.可选择练习的三种声音
"权威之声"：大声且强烈地发出声音，给人一种你正在全力以赴的感觉。例如，“LONG AGO, PEOPLE FOUND THAT IS WAS EASIER TO TRAVEL ON WATER THAN ON LAND!”。
"船儿哟"的声音：大声且截然不同的发出声音，就像你正在对着街对面大喊。例如，"SHIP AHOY! NEIGHBOR, LOOK OUT!"。
进行一个警报声：简单地从你的声音中可能达到的最低音调到可能达到的最高音调。
2.选择练习的时间和地点。在沐浴、开车上班或者在地下室的时候找到时间进行练习。
3.设定练习的时长。每个任务只需要做大约20秒，所以每次锻炼声音的时间只有一分钟。
4.如何进行练习。你可以想象自己像一棵橡树一样站立着，或者想象自己是无敌破坏王。
增强声音八步法
一、锻炼声音就如同手臂和腿部肌肉一样，挑战声道肌肉可以增强其力量，这包括喉部、颈部、胸壁以及腹部。
二、每天数次的短暂、强烈甚至是激烈的语音使用——每天四到六次——可以有效地锻炼声道肌肉。效果并非立竿见影，但几周的时间内会有所改善。
三、虽然与专业的语言病理学家进行这样的训练是理想的，但你自己也可以安全地激烈使用你的声音，即使你做得并不那么好，即使你在操作上有些笨拙，因为激烈的语音使用的持续时间非常短。
四、基本的三个练习分别是：低沉、响亮、低频的权威之声，“很久以前，人们发现...”。第二个是“船儿哟”式的大声呼唤，“很久以前人们发现...”。第三个是“警报声”，即“oooOOOooo！”（实际上要比这更大声）。
五、你不需要安排特定的时间，而是在洗澡、开车上班、做事、单独在车里或者在家里地下室等地方抽出短暂的时间来强化你的声音。
六、如果强化声音的练习有助于避免声音再次变弱，那么你可以持续这些短暂的积极发声练习作为一种生活方式。你可能会发现每天只需要两三次就足以保持声音在较强的水平。
七、如果强化声音的练习有所帮助，但不够，你仍然可以将寻求更好的声音的追求进一步发展，寻求语音合格的语言病理学家或语音教练的帮助。
八、如果从进行初步检查以确保除了虚弱之外没有其他问题，到自己的DIY过程，（可能还包括与语言病理学家的过程），如果所有这些加在一起都未能达到你在语音上的需求.
像我，比如Richardson博士，Hoesli博士，或者你附近的喉科医生都会准备考虑其他解决方案。
而且，如果他们知道你已经做了一次可信的声音强化尝试，那么这可以帮助你在这个过程中跳过一个步骤。
中英全文
1 Hello, I'm Dr. Robert Bastian of Laryngopedia and Bastian Voice Institute. Our topic is muscles, general idea of muscles, and more specifically, vocal muscle. Well how in general do you keep muscles strong? Everyone knows it's by using them. You do some sort of exercise regimen or you use them in the course of your daily life, and they usually rise to the challenge and become able to do what you ask them to do repeatedly. Well, think about three sort of typical kinds of people and their muscles. Think of the bodybuilder who goes almost every day to a gym and works with a trainer to build and sculpt muscle. But there's a second group of people who are active and their work requires muscular use. Think of a carpenter lifting 2x4's climbing up and hammering and lifting sheets of drywall. Or in this same second group, think of a daycare worker who is lifting children all day, getting down on the floor to play with them, getting back up. So those are all people who would have quite good muscular strength. But then think of the third group of people, sedentary people.
你好，我是Laryngopedia和Bastian Voice Institute的Robert Bastian博士。今天我们的主题是肌肉，更具体地说，是声带肌肉。一般来说，我们如何保持肌肉的强壮呢？
众所周知，通过使用它们。你可以进行某种锻炼方案，或者在日常生活中使用它们，通常它们会应对挑战，变得能够重复完成你要求它们做的事情。那么，想想三类典型的人和他们的肌肉。
首先，想想健身者，他们几乎每天都去健身房，在教练的指导下塑造肌肉。
其次是一组积极活动的人，他们的工作需要肌肉的使用。想象一下木匠搬起2x4的木板，爬上去锤打和搬起石膏板。
或者在这个第二组中，想象一位全天抱孩子，跪在地板上和孩子们玩耍，然后站起来的托儿所工作人员。所以，这些人都会有相当好的肌肉力量。但是，再想想第三组人，久坐的人。
2 Think of an individual who drives to work to a desk job, uses the elevator, even to climb one flight of stairs. He or she drives home, walks into an apartment or condominium—there's no yard work to do— and maybe spends evenings reading, or in front of a TV, or social media. That third person—the office worker—might not have sufficient strength to lift a husky child, or to put a heavy suitcase in the overhead rack of an airplane, or in trying to do those things might injure him or herself. Well, let's switch from this concept of muscles in general, to those we don't think about as much that help us make voice. The larynx and vocal tract is a muscular system too—let me show you. Here on a model, this is the larynx, my larynx is right here, this is the adam's apple—or eve's apple— sitting here with the windpipe going down into the lungs. And you'll notice there are muscles on the outside. This is only part of them. There are muscles in the larynx; this is on the back side. But down deep inside where the vocal cords live there are muscles as well, and I'll show you using this drawing. You can see here inside the voice box, these are the vocal cords. Here's one and here's the other, and they are made up of muscle. This is the open or breathing position, and when this person produces voice, those vocal cords need to pinch together firmly with those muscles, sufficiently strong, to produce a strong voice.
想象一个人，他驾车上班，工作环境是办公室，他使用电梯，即使只是上一个楼层的楼梯。他驾车回家，走进公寓或者联排别墅——没有需要做的庭院工作——可能会花晚上的时间阅读，或者看电视，或者刷社交媒体。
他们可能没有足够的力气去抱起一个体格健壮的孩子，或者把重的行李箱放到飞机的头顶行李架上，或者在试图做这些事情的时候可能会受伤。
现在，让我们从一般的肌肉概念转向我们不太常考虑的帮助我们发声的肌肉。喉和声道也是一个肌肉系统——让我展示给你看。
这是一个模型，这就是喉，我的喉就在这里，这就是亚当的苹果——或者说夏娃的苹果——位于这里，气管通向肺部。你会注意到外面有肌肉。这只是其中的一部分。喉里面也有肌肉；这是后面的部分。
但在声带所在的深处内部，也有肌肉，我会用这个图画来展示给你看。你可以看到在声箱内部，这些是声带。
这是一根，这是另一根，它们由肌肉组成。这是打开或呼吸的位置，当这个人发声时，这些声带需要用那些肌肉紧密地捏在一起，足够强壮，以产生强大的声音。
3 If a person has a strong larynx when those vocal cords are pinched together—here's an example—you can see that the vocal cords are firm and they come together completely, creating this little dark line between them. By contrast, here's someone with very little vocal cord muscle, and you notice now that there's a large gap between the vocal cords don't pinch together as well. And when that happens, weakness within the laryngeal muscles, the vocal cord muscles and the muscle surrounding, then, the person begins to have difficulties vocally. They may say, "My voice becomes faded as the day wears on." "I can't be heard in noisy places." "It sounds thin." And that kind of thing. Why would they have that kind of weak vocal tract? It could be because of introversion and extremely little voice use. It could be due to aging. A person who's 80 or 90 might have weakening. Just as they have some weakening of general muscles, they may have some weakening in the larynx. Or think of the person who's been very ill at any age, has been in a hospital bed and very weak, and they may also develop that weak fuzzy gravelly voice can't be heard in noisy places with people asking you to repeat all the time.
当一个人的喉咙强壮，声带能够紧密地结合在一起时，例如，在这个例子中，你可以看到声带是坚实的，并完全贴合在一起，形成了它们之间的一条小黑线。
相比之下，这是一个声带肌肉非常薄弱的人，你现在会注意到，声带之间存在着大的间隙，并且不能很好地贴合在一起。当这种情况发生时，喉咙肌肉、声带肌肉以及周围肌肉的虚弱，会导致一个人在语音方面开始出现困难。
他们可能会说，"随着一天的过去，我的声音变得淡而无力。" "在嘈杂的地方我无法被听到。" "声音听起来很单薄。"等等。他们为什么会有这种弱的声道呢？可能是因为内向和极少使用声音。也可能是因为年龄的增长。一个80或90岁的人可能会变得虚弱。
就像他们的一般肌肉有一些虚弱一样，他们的喉咙可能也有一些虚弱。或者想想那些在任何年龄都曾经病重，一直躺在医院病床上，非常虚弱的人，他们也可能会发展出那种弱的、模糊的、沙哑的声音，无法在嘈杂的地方被人听到，人们总是让你重复说话。
4 Well, what I want to talk about is how to respond to a weak voice, and I'm assuming (of course) that you've been examined and other conditions have been ruled out. Things like nodules, polyps, various growths (benign and malignant) and neurological disorders. So all of that's been ruled out, you've been told your voice is weak, and you need to build it. well what would be a do it yourself strategy that you could safely apply without oversight Now, obviously, it's great if you could do this with a speech pathologist, but I'm thinking of people who live 30 miles from the nearest one, or you maybe have to work, wait several weeks to get in and start the process, and this is something you could begin on your own while you wait. The regimen is three simple vocal tasks, each done very briefly several times across the day. Each of the three tasks needs to be done assertively and even aggressively. You're not going to do vocal tasks like this little pink barbell, but you're going to do something more aggressive, more effortful, like this one. And just as if can use this barbell to strengthen my arm in different ways, this would be slightly different strengthening task than this, sort of works a slightly different set of muscles. And maybe maybe this works yet another set of muscles. And so in that sense, we're going to do three different vocal tasks to build the voice in different ways.
我想要讨论的是如何应对声音的虚弱问题。当然，我假设你已经进行过检查，并且排除了其他可能的病症，例如结节、息肉、各种良性和恶性肿瘤以及神经系统疾病。因此，所有这些都已经被排除，你被告知你的声音虚弱，你需要加强它（声音）。那么，你可以自己安全应用的策略是什么呢？
显然，如果你能够在语言病理学家的帮助下进行这项工作，那将是最好的。但我在想那些离最近的语言病理学家有30英里远，或者你可能需要工作，等待几周才能开始治疗过程的人，这是你在等待的同时可以自己开始做的事情。
该方法包括三个简单的声音任务，每个任务在一天中多次，每次非常短暂地进行。这三个任务都需要果断甚至是非常有力且有执行力地去做。你并不会像举起这个小粉色哑铃那样做声音任务，而是需要做一些更有攻击性、更需要努力的事情，就像这个哑铃一样。
就像我可以用这个哑铃以不同的方式来增强我的手臂力量，这个任务与那个任务稍有不同，它们对肌肉的锻炼也有所不同。或许这个任务又能锻炼到另一组肌肉。因此，从这个意义上来说，我们将进行三个不同的声音任务，以不同的方式来增强声音。
5 First one is what I call the "voice of authority" or the loud low angry voice. It's, "LONG AGO, PEOPLE FOUND THAT IS WAS EASIER TO TRAVEL ON WATER THAN ON LAND!" It's emphatic and it's loud and you should have this sense that you're really exerting yourself. The second is what I call the "ship ahoy" voice. Now you're calling across the street, "SHIP AHOY! NEIGHBOR, LOOK OUT!" You know, you're going to step in a hole or something. You would use a quite different but also loud voice. And the third is simply a siren from lowest possible to the highest possible pitch in your voice like a— and I'm not doing them quite as loudly as I would for fear of disturbing the audio system here. Well, how when and where would you do these exercises? You would find times like when you're in the shower, driving to work, in the basement. And remember, I didn't tell you, but each task is only done for about 20 seconds. That's not a long time. So each episode of voice building is one minute. You could do a minute per exercise, but let's begin with 20 seconds. So it's one single minute in the shower, driving to work, driving home and so forth. How do you perform them? You imagine you're standing like an oak tree, or you're thinking of yourself as the incredible hulk. And if you're in a car, you're gripping the wheel like this, and you pick some series of words.
首先，我称之为"权威之声"或者大声低沉的生气的声音。努力使出全力说"LONG AGO, PEOPLE FOUND THAT IS WAS EASIER TO TRAVEL ON WATER THAN ON LAND!" 这种方式被称为**"权威之声"，声音要强烈且响亮，给人一种你正在全力以赴的感觉**。
其次，我称之为"船儿哟"的声音。现在，你正在对着街对面大喊，"SHIP AHOY! NEIGHBOR, LOOK OUT!"，给人一种你可能会踩到一个坑的感觉。你会用一种截然不同但同样响亮的声音。
第三种是简单地从你的声音中可能达到的最低音调到可能达到的最高音调之间进行一个警报声。我并没有像我应该做的那样大声地做这些，因为我担心会干扰到这里的音响系统。那么，你应该在哪里、何时以及如何进行这些练习呢？你可以在沐浴、开车上班或者在地下室的时候找到时间。
记住，我并没有告诉你，但每个任务只需要做大约20秒。这并不是很长的时间。所以，每次锻炼声音的时间只有一分钟。每个练习你可以做一分钟，但让我们从20秒开始。
所以，无论是在洗澡、开车上班还是开车回家，都只需要一分钟的时间。你应该如何进行这些练习呢？你可以想象自己像一棵橡树一样站立着，或者想象自己是无敌破坏王。如果你在车里，你可以像这样紧握方向盘，然后选一些词语进行练习。
6 It could be counting, it could be reciting a poem, it could be narrating the drive that you're taking, and you do the tasks—20 seconds—really loudly. Now, if you're by nature a very quiet person and not really in touch with your big voice—and keep in mind, there are people who have basically never made a loud vocal sound in their entire lives. So if that's you, you might need an observer, a family or friend to observe you doing these three tasks, because they might surprise you by saying, "Oh come on! That wasn't very, you know, convincing." Keep in mind it's not necessarily the actual loudness that comes out, it's the attempt to be loud. It's the effort. You need to feel that your muscles are straining, that your veins are bulging, that your eyes are bugging out. It's got to be very intense. And as an aside, it's good also to o-ver-ar-tic-u-late. Because part of intelligibility is articulation. So we're going for loud, but more than for loud; we're going for that sense of effort. Now, purely to get across to my patients the idea of how aggressively I want them to do this, I humorously tell them that if they live in an apartment or townhome, they should warn the neighbors so they don't call the cops. And people who travel can still do this, because in their hotel room they can take a pillow, put it directly onto their face and do their voice building directly into the pillow, and you won't bother anyone.
这些练习可以是数数、背诵诗歌，或者叙述你正在驾驶的路程，而你需要做的任务——20秒——要非常大声。如果你本性上是一个非常安静的人，并且并不真正接触到你的大声音——记住，有些人在他们的一生中基本上从未发出过大声音。
所以，如果这就是你，你可能需要一个观察者，一个家人或朋友来观察你做这三个任务，因为他们可能会让你惊讶地说："哦，得了吧！那并不是非常，你知道，有说服力。"请记住，真正需要的不一定是实际的大声音，而是尝试大声。
就像你需要感觉到你的肌肉正在紧张，你的血管正在鼓起，你的眼睛正在突出。这需要非常强烈。另外，尝试高清晰度地发音也是好的。因为清晰度的一部分是发音。所以我们要追求的虽然是大声，但更多的是追求努力的感觉。
为了让我的病人明白我希望他们如何积极地做这个，我幽默地告诉他们，如果他们住在公寓或城市住宅中，他们应该提醒邻居，这样他们就不会报警了。而那些旅行的人仍然可以做这个，因为在他们的酒店房间，他们可以拿一个枕头，直接放在他们的脸上，然后直接在枕头里做他们的语音训练，你就不会打扰任何人。
7 Now, what can you expect from this voice building process? Well, not much for the first week or so. If I do my very first exercise session with this barbell, I'm not going to finish and then say to myself, "Wow, my arm feels stronger!" In fact, right after the initial episode, I might say it actually makes my arm feel weaker. It feels tired and weak. It's similar for voice building; your voice can seem worse immediately after doing one of your sessions. So we suggest that you just commit to doing this voice building. Remember 20 seconds, 20 seconds, and 20 seconds. But we'd like you to do that four to six times a day. Don't even think about it—whether it's helping or not— for a minimum of two weeks. At the end of two weeks, you can take stock of what has happened. Now, if you notice even a small improvement, you can keep it up, and some people choose to increase the time a little bit. Maybe they'll do a minute, a minute, and a minute instead of 20 seconds, 20 seconds, 20 seconds. But at some point, at the level that you're willing to do—the amount of time you're willing to do—you're going to plateau. You're going to say, "Okay, I don't notice anything changing." That's when you take final stock of what you've accomplished. Now, if zero improvement occurs— because there will be a few with severe bowing or other issues where you don't hear much difference. But that group has still accomplished something, because you now know that voice building by itself possibly has no real potential for you.
那么，你可以从这个声音强化过程中期待什么呢？实际上，在最初的一周左右，你可能不会有太多感觉。如果我刚开始用这个哑铃做我的第一次锻炼，我不会在完成后对自己说："哇，我的手臂感觉更强壮了！"
事实上，刚开始锻炼后，我可能会感觉我的手臂反而更弱了。它感觉疲惫而虚弱。声音锻炼也有类似的情况；你的声音在做完一次锻炼后可能会似乎更差。所以我们建议你只需要坚持做这个声音的锻炼。
记住，每个任务只需20秒，20秒，20秒。我们希望你一天做四到六次。对于前两周，你甚至都不需要去想它是否有帮助。在两周结束时，你可以评估一下情况。现在，如果你注意到即使是一点小的改善，你也可以继续坚持，有些人选择稍微增加一些时间。也许他们会做一分钟，一分钟，一分钟，而不是20秒，20秒，20秒。
但在某个点，你愿意做的水平——你愿意花费的时间——你会达到一个平台期。你会说："好吧，我没有注意到任何改变。"那是你最后评估你所取得的成就的时候。
现在，如果没有任何改善——因为有一些人有严重的声带松弛或其他问题，你可能听不到太大的差别。但是，这个群体仍然取得了一些成就，因为你现在知道，单纯的声音锻炼可能对你没有太大的潜力。
8 Or you will say, "Okay, I tried it on my own, now let me go see if a speech pathologist can help me additionally." So, but much more commonly people will say, "Yeah there is some benefit." Well what do they describe as the benefit? Many of them say, "My speaking voice sounds more or less the same, but I have more voice to call upon in loud circumstances." I remember—for example—a man who said, "I used to finish the church worship service and I would get out of there because I found that when I was in the narthex and people were trying to visit with me, they were straining and I felt awkward and it just was very stressful. And so I would just leave." Now, he said, "I don't have that problem." In addition, some people will say that "I still have a sort of fuzzy voice, it's not as good as I'd like it to be but I have better stamina. I used to really fade and have not a lot of voice left by mid-afternoon and now I can kind of make it through the work day I have a little better stamina." So after voice building, it could be that your voice is still not great, but it might be better enough to meet your needs. Now if not, then we can begin to think about that next option. Again, the speech pathologist. Or you could go to a laryngologist like me, or one of my colleagues, or someone near you and talk about surgical implants through a little one inch incision on the front of the neck, or by injection through the front of the neck, (a plumping material) or through the mouth. Now at this point, you may say, "Okay I get it, I get the idea and I don't need to hear any more." So feel free to stop now. But if you would like a summary—eight part summary—here it is.
或许你会说：“好吧，我已经自己尝试过了，现在让我去看看语言病理学家是否能给我更多的帮助。”但是，更常见的是人们会说：“是的，我确实看到了一些好处。”那么，他们是如何描述这些好处的呢？
许多人说：“我的说话声音基本上还是一样，但是在需要大声的情况下，我有更多的声音可以调用。”我记得有一个男人说：“我以前在教堂的礼拜服务结束后，我会立刻离开，因为我发现当我在门廊里，人们试图和我交谈时，他们都在努力倾听，我感到尴尬，这让我非常有压力。所以我会立刻离开。”
现在，他说：“我没有这个问题了。”此外，有些人会说：“虽然我的声音还是有点模糊，不像我希望的那么好，但是我有了更好的耐力。我以前总是会在下午快结束的时候声音变得很虚弱，但现在我可以坚持整个工作日，我有了更好的耐力。”
所以，经过声音训练后，你的声音可能还不是很好，但可能已经足够满足你的需求。如果还不满足，那么我们可以开始考虑下一个选择。再次提醒，可以寻求语言病理学家的帮助。
或者，你可以去找像我这样的喉科医生，或者我的同事，或者你附近的医生，讨论通过在颈部前部进行一英寸的手术植入物，或者通过颈部前部注射（填充材料），或者通过口腔。此时，你可能会说：“好的，我明白了，我已经理解你的意思，我不需要再听下去了。”
所以，你现在可以停下来。但是，如果你希望听到一个八部分的总结，那么请继续听下去。
9 Number ONE: just like arms and legs, vocal tract muscles can be strengthened by challenging them. The larynx, the neck, the chest wall, the abdomen.
TWO: short bursts of intense and even aggressive voice use, several times a day—four to six times a day—can effectively build vocal tract muscles. Not instantly, but across a few weeks.
THREE: while it would be ideal to do this with a voice qualified speech pathologist, it is safe for you to use your voice very aggressively on your own, even if you don't do it all that well, even if you're a bit clumsy with it, because the duration of the aggressive voice use is so short. and in hundreds and hundreds of people who I have suggested this strategy to—in my clinical practice— I've never seen an injury.
FOUR: the three basic exercises are: that low-loud-low voice of authority, "LONG AGO, PEOPLE FOUND..." like that. The second is the "ship ahoy" "LONG AGO PEOPLE...people found..." like that. And the third is the "siren," that "oooOOOooo!" (and much louder than that).
FIVE: you don't need to schedule a specific time. Instead, you do your brief bursts of voice building in the shower, driving to work, during an errand, in the car alone, at home down, in the basement and so forth.
SIX: if voice building helps to avoid re-weakening of the voice, keep up these short bursts of aggressive voice use as a way of life. Maybe you'll find that just a couple of times or three times a day are sufficient to keep the voice at that stronger level.
SEVEN: if voice building has helped, but not enough, you can still take your quest for a better voice the next step; to a voice qualified speech pathologist, or a voice coach.
And EIGHT: if the entire process from having that initial exam to make sure there's nothing other than weakness, to your own do-it-yourself process, (and maybe process with a speech pathologist) if all of that together fails to take you where you need to be vocally, a laryngologist like me, Dr. Richardson, Dr. Hoesli or someone near you will be ready to think about another solution. And it will help them to know that you've already done a credible attempt of voice building because that can skip you ahead one step in the process.
Well, thank you for listening to this video. All the best to you, and here's wishing you a strong voice!
一、就如同手臂和腿部肌肉一样，挑战声道肌肉可以增强其力量，这包括喉部、颈部、胸壁以及腹部。
二、每天数次的短暂、强烈甚至是激烈的语音使用——每天四到六次——可以有效地锻炼声道肌肉。效果并非立竿见影，但几周的时间内会有所改善。
三、虽然与专业的语言病理学家进行这样的训练是理想的，但你自己也可以安全地激烈使用你的声音，即使你做得并不那么好，即使你在操作上有些笨拙，因为激烈的语音使用的持续时间非常短。
四、基本的三个练习分别是：低沉、响亮、低频的权威之声，“很久以前，人们发现...”。第二个是“船儿哟”式的大声呼唤，“很久以前人们发现...”。第三个是“警报声”，即“oooOOOooo！”（实际上要比这更大声）。
五、你不需要安排特定的时间，而是在洗澡、开车上班、做事、单独在车里或者在家里地下室等地方抽出短暂的时间来强化你的声音。
六、如果强化声音的练习有助于避免声音再次变弱，那么你可以持续这些短暂的积极发声练习作为一种生活方式。你可能会发现每天只需要两三次就足以保持声音在较强的水平。
七、如果强化声音的练习有所帮助，但不够，你仍然可以将寻求更好的声音的追求进一步发展，寻求语音合格的语言病理学家或语音教练的帮助。
八、如果从进行初步检查以确保除了虚弱之外没有其他问题，到自己的DIY过程，（可能还包括与语言病理学家的过程），如果所有这些加在一起都未能达到你在语音上的需求，像我，Richardson博士，Hoesli博士，或者你附近的喉科医生都会准备考虑其他解决方案。而且，如果他们知道你已经做了一次可信的声音强化尝试，那么这可以帮助你在这个过程中跳过一个步骤。
非常感谢你收看这个视频。祝你一切顺利，希望你有强健的嗓音！
结束
参考资料
[1]
3个极简练习增强你的声音。: https://www.bilibili.com/video/BV14y4y1N7q1/?spm_id_from=333.999.0.0&vd_source=1d44f7f1239b6bab3592038d5e406da0