1 00:00:08,264 --> 00:00:10,324 下面跟大家分享的是第四节 2 00:00:10,638 --> 00:00:15,887 讲话训练需要21天 3 00:00:16,261 --> 00:00:17,576 2010年的时候 4 00:00:17,886 --> 00:00:19,700 我出了第一本书 5 00:00:20,076 --> 00:00:21,449 名字就叫 6 00:00:21,635 --> 00:00:25,511 《21天掌握当众讲话诀窍》 7 00:00:25,886 --> 00:00:28,073 俞敏洪老师呢 8 00:00:28,324 --> 00:00:31,513 也在这本书帮我写了推荐语 9 00:00:31,826 --> 00:00:33,260 推荐语是这么说的 10 00:00:33,575 --> 00:00:36,701 说按照殷老师的方法做一做 11 00:00:37,073 --> 00:00:38,950 放大胆子练一练 12 00:00:39,261 --> 00:00:42,138 奇迹也许就会发生 13 00:00:42,509 --> 00:00:47,010 那么网上有些读者他也有疑问 14 00:00:47,325 --> 00:00:49,700 说这个21天 15 00:00:50,073 --> 00:00:52,260 就能够掌握当众讲话诀窍 16 00:00:52,574 --> 00:00:53,885 这可能吗 17 00:00:54,263 --> 00:00:56,385 这肯定是广告夸大之词 18 00:00:56,700 --> 00:00:58,824 但是实际上呢 19 00:00:59,134 --> 00:01:00,448 这确确实实 20 00:01:00,698 --> 00:01:04,012 是我通过几年来的教学实践 21 00:01:04,323 --> 00:01:07,760 已经反反复复的被我们的大学生 22 00:01:08,012 --> 00:01:09,887 被社会上学这门课的读者 23 00:01:10,261 --> 00:01:13,575 被他们的实践所验证了的 24 00:01:13,886 --> 00:01:17,574 那么为什么说21天 25 00:01:17,951 --> 00:01:20,261 就能够掌握当众讲话的诀窍 26 00:01:20,634 --> 00:01:23,325 当然首先是跟大家分享的 27 00:01:23,637 --> 00:01:24,325 这四种方法 28 00:01:24,697 --> 00:01:27,009 耳 定 舞 诀 29 00:01:27,324 --> 00:01:28,824 它非常的简洁 30 00:01:29,197 --> 00:01:30,511 非常的容易理解 31 00:01:30,950 --> 00:01:34,072 大家特别的容易去实践 32 00:01:34,450 --> 00:01:36,385 去模仿 去照着练习 33 00:01:36,760 --> 00:01:38,509 如果说具体上 34 00:01:38,759 --> 00:01:40,384 我们从理论上进行一个梳理的话 35 00:01:40,822 --> 00:01:43,075 它主要有三个方面的 36 00:01:43,383 --> 00:01:45,011 这样一个原因 37 00:01:45,324 --> 00:01:51,073 第一 就是符合从量变到质变的 38 00:01:51,385 --> 00:01:53,447 这样一个哲学的规律 39 00:01:53,821 --> 00:01:55,258 大家都知道 40 00:01:55,572 --> 00:01:58,635 任何一个事物一定会有量的积累 41 00:01:59,009 --> 00:02:02,200 最后才会发生一个质的变化 42 00:02:02,508 --> 00:02:05,261 那么学习当众讲话也是 43 00:02:05,572 --> 00:02:08,822 比方说 就是这个练习微笑 44 00:02:09,259 --> 00:02:13,261 那么不会笑的人可能从小到大 45 00:02:13,508 --> 00:02:16,196 他的脸上的肌肉 笑肌不发达 46 00:02:16,572 --> 00:02:18,383 一直那个肌肉是往下垂的 47 00:02:18,760 --> 00:02:19,449 往下拉的 48 00:02:19,824 --> 00:02:21,633 他可能内心是想微笑 49 00:02:21,946 --> 00:02:23,385 他自己也觉得笑了 50 00:02:23,696 --> 00:02:25,824 但是别人从他的脸部肌肉 51 00:02:26,134 --> 00:02:27,635 是感觉不到笑的 52 00:02:28,010 --> 00:02:29,696 你像这种怎么办 53 00:02:30,072 --> 00:02:32,634 21天的练习就可以解决 54 00:02:33,008 --> 00:02:34,324 解决的方法是什么呢 55 00:02:34,634 --> 00:02:35,948 就是练一个字 56 00:02:36,322 --> 00:02:39,321 哪个字 引 57 00:02:39,633 --> 00:02:45,822 指引的引这一个字 引 58 00:02:46,320 --> 00:02:48,135 你看说指引的引的时候 59 00:02:48,447 --> 00:02:50,883 是不是嘴裂开了 60 00:02:51,196 --> 00:02:52,448 牙齿露出来了 61 00:02:52,822 --> 00:02:55,136 整个的肌肉发生变化了 62 00:02:55,447 --> 00:02:57,135 那么你看一遍又一遍的练 63 00:02:57,447 --> 00:03:00,949 引 引 64 00:03:01,322 --> 00:03:03,634 这个量你积累到了一定程度 65 00:03:03,948 --> 00:03:05,571 它就水到渠成 66 00:03:05,885 --> 00:03:08,572 自然而然你面部的表情就改变了 67 00:03:08,946 --> 00:03:12,821 微笑就会变成你的一种习惯了 68 00:03:13,132 --> 00:03:15,382 所以这个就是量变到质变 69 00:03:15,759 --> 00:03:19,572 比方说一首诗歌从不会背到会背 70 00:03:19,885 --> 00:03:23,820 你只要坚信 刻苦 持之以恒 71 00:03:24,133 --> 00:03:25,635 一定会把它背熟 72 00:03:25,948 --> 00:03:27,760 变的能够脱口而出 73 00:03:28,007 --> 00:03:30,569 比方说我2005年的时候 74 00:03:30,947 --> 00:03:33,009 参加珠海市的 75 00:03:33,323 --> 00:03:36,134 纪念抗战胜利周年的 76 00:03:36,509 --> 00:03:38,882 这样一个大型的合唱晚会 77 00:03:39,257 --> 00:03:42,071 背后是珠影乐团伴奏 78 00:03:42,382 --> 00:03:45,134 后面还有300人的一个合唱队 79 00:03:45,445 --> 00:03:47,322 我自己在前面担任朗诵 80 00:03:47,571 --> 00:03:51,134 朗诵光未然的黄河之水天上来 81 00:03:51,447 --> 00:03:54,633 那么当时有一个月的准备期 82 00:03:54,885 --> 00:03:56,884 这一个月我简直像着迷了一样 83 00:03:57,195 --> 00:03:58,507 天天就背诵 84 00:03:58,822 --> 00:03:59,884 啊 黄河 85 00:04:00,256 --> 00:04:01,883 你是我们学习的榜样 86 00:04:02,257 --> 00:04:04,506 我们要像你一样的伟大坚强 87 00:04:04,823 --> 00:04:07,509 天天就用悄悄话 用耳语把它背 88 00:04:07,821 --> 00:04:08,820 到最后背了多少遍 89 00:04:09,194 --> 00:04:10,445 背了300遍 90 00:04:10,821 --> 00:04:11,508 这个时候 91 00:04:11,882 --> 00:04:15,381 嘴部的肌肉就形成了量变到质变 92 00:04:15,634 --> 00:04:17,695 就产生了站在台上的时候 93 00:04:18,007 --> 00:04:20,632 每一个字 每一句词 94 00:04:21,009 --> 00:04:22,884 都能够脱口而出 95 00:04:23,256 --> 00:04:25,071 所以只有量的积累 96 00:04:25,445 --> 00:04:27,569 才会产生质的变化 97 00:04:27,945 --> 00:04:29,947 我们学习当众讲话也是一样的 98 00:04:30,318 --> 00:04:31,947 大家只要按照 99 00:04:32,259 --> 00:04:34,507 我们在讲座当中 100 00:04:34,883 --> 00:04:37,256 跟大家分享的这四个方法 101 00:04:37,506 --> 00:04:40,321 去进行练习量的积累 102 00:04:40,571 --> 00:04:42,195 每天能有30分钟 103 00:04:42,506 --> 00:04:43,758 第二天30分钟 104 00:04:44,069 --> 00:04:45,947 你积累到21天的时候 105 00:04:46,258 --> 00:04:49,133 效果就会初步的产生了 106 00:04:49,444 --> 00:04:50,943 这是第一点 107 00:04:51,256 --> 00:04:54,634 符合量变到质变的规律 108 00:04:54,945 --> 00:04:57,631 第二点 109 00:04:58,006 --> 00:05:01,819 21天能够掌握当众讲话的诀窍 110 00:05:02,134 --> 00:05:05,882 它还符合行为心理学的规律 111 00:05:06,194 --> 00:05:10,506 行为心理学它有3个三的说法 112 00:05:10,819 --> 00:05:13,383 第一个3就是三天 113 00:05:13,757 --> 00:05:16,321 就是你要想学习一个新的技能 114 00:05:16,630 --> 00:05:17,443 新的方法 115 00:05:17,818 --> 00:05:19,944 头三天投入练习 116 00:05:20,258 --> 00:05:21,818 把练习变为习惯 117 00:05:22,130 --> 00:05:24,131 头三天很重要 118 00:05:24,444 --> 00:05:28,257 第二个3呢 是三周 119 00:05:28,631 --> 00:05:32,008 也就是说你天天练习 120 00:05:32,320 --> 00:05:34,193 按照老师布置的内容 121 00:05:34,506 --> 00:05:36,008 规定的时间 122 00:05:36,381 --> 00:05:38,256 坚持练习21天 123 00:05:38,631 --> 00:05:41,254 就会产生初步的效果 124 00:05:41,630 --> 00:05:42,632 也就是说 125 00:05:42,942 --> 00:05:45,071 新的习惯基本上可以形成了 126 00:05:45,444 --> 00:05:47,632 但是要想形成稳定的习惯 127 00:05:47,944 --> 00:05:48,567 要多长时间呢 128 00:05:48,881 --> 00:05:49,882 要三个月 129 00:05:50,192 --> 00:05:52,320 你能够持之以恒的 130 00:05:52,629 --> 00:05:53,756 坚持练习三个月 131 00:05:54,067 --> 00:05:56,256 按照行为心理学的理论 132 00:05:56,569 --> 00:06:00,629 这个时候新的习惯就可以形成了 133 00:06:01,005 --> 00:06:03,445 就是说我们耳语练声法 134 00:06:03,756 --> 00:06:04,570 这个悄悄话 135 00:06:04,880 --> 00:06:07,007 我过去一直以为 136 00:06:07,317 --> 00:06:10,880 一个人的声音不好听是天生的 137 00:06:11,195 --> 00:06:11,945 是爹妈给的 138 00:06:12,256 --> 00:06:14,130 但是后来通过长期的教学 139 00:06:14,444 --> 00:06:15,007 我就发现 140 00:06:15,256 --> 00:06:17,942 其实每一个人的声音不好听 141 00:06:18,194 --> 00:06:21,817 嘶哑 说话声音比较小 比较细 142 00:06:22,069 --> 00:06:25,754 通过后天的练习都是可以改变的 143 00:06:26,130 --> 00:06:28,006 那么我有一个学生 144 00:06:28,379 --> 00:06:30,695 就是在香港浸会大学 145 00:06:31,070 --> 00:06:33,003 北京师范大学联合国际学院 146 00:06:33,320 --> 00:06:34,441 我在这个学校教学 147 00:06:34,820 --> 00:06:35,755 有一个学生 148 00:06:36,131 --> 00:06:39,131 他就说过去同学都叫我林妹妹 149 00:06:39,443 --> 00:06:42,069 就是说我说话细声细气 150 00:06:42,381 --> 00:06:43,568 像林妹妹一样 151 00:06:43,943 --> 00:06:46,442 但是后来通过学习老师这门课 152 00:06:46,754 --> 00:06:49,692 两个月的时间改变了 153 00:06:50,006 --> 00:06:51,568 同学们都觉得我说话 154 00:06:51,878 --> 00:06:53,192 现在气息通畅 声音悦耳 155 00:06:53,506 --> 00:06:55,381 再也没有人叫做我林妹妹了 156 00:06:55,755 --> 00:06:57,003 那么这个就是什么 157 00:06:57,319 --> 00:07:00,504 他就符合行为心理学的这个规律 158 00:07:00,818 --> 00:07:02,818 持之以恒坚持了三个月 159 00:07:03,131 --> 00:07:05,755 就见出了这样一个非常难得 160 00:07:06,067 --> 00:07:08,631 自己都不相信的声音的效果 161 00:07:08,878 --> 00:07:11,130 所以大家只要相信 162 00:07:11,444 --> 00:07:13,441 坚持你就能够 163 00:07:13,754 --> 00:07:16,691 三天开始形成练习的习惯 164 00:07:17,005 --> 00:07:20,566 坚持三周 初步见到效果 165 00:07:20,941 --> 00:07:22,379 坚持三个月 166 00:07:22,691 --> 00:07:24,631 就一定形成了新的习惯 167 00:07:24,941 --> 00:07:28,567 不管从胆声情识四个方面 168 00:07:28,815 --> 00:07:31,067 都可以发生质的变化 169 00:07:31,381 --> 00:07:33,692 第三个理论 170 00:07:34,005 --> 00:07:35,756 为什么说21天 171 00:07:36,066 --> 00:07:38,252 就能够产生质的变化 172 00:07:38,506 --> 00:07:40,379 就能够掌握这一套诀窍 173 00:07:40,690 --> 00:07:44,254 就是肌肉记忆理论 174 00:07:44,567 --> 00:07:46,441 什么叫肌肉记忆呢 175 00:07:46,752 --> 00:07:48,504 我们先来做个体验 176 00:07:48,816 --> 00:07:50,818 请大家伸出双手 177 00:07:51,127 --> 00:07:53,816 第一遍交叉 178 00:07:54,133 --> 00:07:57,003 第二遍交叉 179 00:07:57,378 --> 00:07:59,816 第三遍交叉 180 00:08:00,253 --> 00:08:01,127 检查一下 181 00:08:01,504 --> 00:08:04,440 你是左手压着右手的大拇指呢 182 00:08:04,819 --> 00:08:07,690 还是右手压着左手的大拇指 183 00:08:08,193 --> 00:08:10,004 好 检查完了 184 00:08:10,317 --> 00:08:13,005 现在听我的口令再反过来 185 00:08:13,315 --> 00:08:15,317 原来左手压右手 186 00:08:15,566 --> 00:08:16,565 变为右手压左手 187 00:08:16,879 --> 00:08:18,254 开始第一次 188 00:08:18,565 --> 00:08:20,630 第二次 189 00:08:20,940 --> 00:08:22,942 第三次 190 00:08:23,255 --> 00:08:25,565 大家说 191 00:08:25,940 --> 00:08:27,942 这两次前边一次和后边一次 192 00:08:28,255 --> 00:08:29,126 哪一次习惯 193 00:08:29,690 --> 00:08:31,815 对 第一次叫习惯 194 00:08:32,130 --> 00:08:34,253 你想都不用想就做出来了 195 00:08:34,629 --> 00:08:37,816 这个就叫做肌肉记忆 196 00:08:38,190 --> 00:08:39,316 而第二次呢 197 00:08:39,628 --> 00:08:41,879 让你重新反过来再做的时候 198 00:08:42,189 --> 00:08:43,191 你看现在我自己做的 199 00:08:43,504 --> 00:08:44,317 都非常不习惯 200 00:08:44,627 --> 00:08:48,254 这个就是你的肌肉没有记忆 201 00:08:48,565 --> 00:08:50,065 即使大脑去指挥它 202 00:08:50,377 --> 00:08:52,065 指挥就很不顺手 203 00:08:52,379 --> 00:08:55,065 那么假如说 204 00:08:55,377 --> 00:08:58,379 我们现在这个不顺手的方法 205 00:08:58,690 --> 00:09:03,877 天天一千遍 练习21天 206 00:09:04,190 --> 00:09:06,253 可不可以形成新的习惯 207 00:09:06,626 --> 00:09:09,193 答案是肯定的 208 00:09:09,501 --> 00:09:11,566 一定会形成新的习惯 209 00:09:11,817 --> 00:09:14,254 再比方说 你平时右手用筷子 210 00:09:14,566 --> 00:09:16,189 现在就开始让你左手用筷子 211 00:09:16,503 --> 00:09:19,065 每天练习 每天练习一千遍 212 00:09:19,315 --> 00:09:20,815 坚持21天 213 00:09:21,129 --> 00:09:22,751 能不能够形成新的习惯 214 00:09:23,126 --> 00:09:25,067 对 所以这个过程 215 00:09:25,377 --> 00:09:28,625 就叫做肌肉记忆训练的过程 216 00:09:29,002 --> 00:09:30,878 当你大脑记忆理解了 217 00:09:31,191 --> 00:09:33,377 但是并不等于你能够操作出来 218 00:09:33,628 --> 00:09:36,191 你只有通过反复的练习 219 00:09:36,504 --> 00:09:39,066 让你的肌肉它形成记忆了 220 00:09:39,379 --> 00:09:40,817 大脑想都不用想 221 00:09:41,129 --> 00:09:41,817 到这个时候 222 00:09:42,003 --> 00:09:44,815 它才是形成了新的记忆 223 00:09:45,126 --> 00:09:46,443 形成了新的习惯 224 00:09:46,752 --> 00:09:49,002 就掌握了21天 225 00:09:49,315 --> 00:09:52,690 学会讲话诀窍的这一套方法 226 00:09:53,004 --> 00:09:56,689 所以就叫肌肉记忆 227 00:09:57,065 --> 00:09:59,251 那么我们气沉丹田 228 00:09:59,564 --> 00:10:03,126 用声音 声音能够很洪亮 229 00:10:03,442 --> 00:10:05,878 看起来好像是这个气 230 00:10:06,190 --> 00:10:09,003 其实它仍然是肌肉记忆 231 00:10:09,314 --> 00:10:10,689 比方说 232 00:10:11,003 --> 00:10:14,003 日照香炉生紫烟 233 00:10:14,315 --> 00:10:17,503 遥看瀑布挂前川 234 00:10:17,815 --> 00:10:19,697 这是哪儿的肌肉紧张 235 00:10:20,003 --> 00:10:22,316 是不是这个地方的肌肉紧张 236 00:10:22,563 --> 00:10:26,190 所以这叫错误的肌肉记忆 237 00:10:26,502 --> 00:10:29,127 那么正确的肌肉记忆是哪儿 238 00:10:29,441 --> 00:10:32,563 是脖子放松 小腹收紧 239 00:10:32,878 --> 00:10:37,813 日照香炉生紫烟 240 00:10:38,126 --> 00:10:42,875 遥看瀑布挂前川 241 00:10:43,316 --> 00:10:46,753 飞流直下三千尺 242 00:10:47,126 --> 00:10:52,626 疑是银河落九天 243 00:10:53,064 --> 00:10:55,126 我现在是哪儿的肌肉有记忆 244 00:10:55,440 --> 00:10:57,252 是小腹的肌肉有记忆 245 00:10:57,563 --> 00:10:58,937 这里是放松的 246 00:10:59,250 --> 00:11:02,564 所以我的声音气息是通畅的 247 00:11:02,939 --> 00:11:04,001 声音是悦耳的 248 00:11:04,313 --> 00:11:05,313 而大家呢 249 00:11:05,625 --> 00:11:08,189 如果用悄悄话的方式天天练习 250 00:11:08,503 --> 00:11:11,252 日照香炉生紫烟 251 00:11:11,562 --> 00:11:14,189 遥看瀑布挂前川 252 00:11:14,501 --> 00:11:16,249 你就这首诗四句 253 00:11:16,564 --> 00:11:18,876 每天你能背一百遍 254 00:11:19,252 --> 00:11:21,187 那么不用21天 255 00:11:21,564 --> 00:11:23,439 你就会这个地方收紧了 256 00:11:23,815 --> 00:11:25,000 天天练 257 00:11:25,312 --> 00:11:26,440 让这个地方的肌肉记忆 258 00:11:26,750 --> 00:11:27,941 就形成了习惯 259 00:11:28,249 --> 00:11:30,062 以后即使一开口说话的时候 260 00:11:30,375 --> 00:11:34,377 仍然是小腹收紧 嗓子放松 261 00:11:34,689 --> 00:11:36,252 到那个时候一开口 262 00:11:36,562 --> 00:11:39,500 声音就是悦耳的 好听的 263 00:11:39,814 --> 00:11:40,999 就形成习惯了 264 00:11:41,376 --> 00:11:43,186 你的声音就改变了 265 00:11:43,502 --> 00:11:46,564 人人一听都会耳目一新 266 00:11:46,937 --> 00:11:50,187 那么说到底 267 00:11:50,563 --> 00:11:52,812 为什么说训练要21天 268 00:11:53,123 --> 00:11:55,686 就是要大家学会四个字 269 00:11:56,000 --> 00:11:58,440 持之以恒 270 00:11:58,749 --> 00:12:01,065 只有有恒心 271 00:12:01,439 --> 00:12:04,814 按照我们讲座当中 272 00:12:05,127 --> 00:12:06,998 教给大家的方法 273 00:12:07,315 --> 00:12:10,188 持之以恒的去进行练习 274 00:12:10,500 --> 00:12:15,873 你才能够把耳 定 舞 诀 275 00:12:16,250 --> 00:12:18,436 由老师讲授的 276 00:12:18,751 --> 00:12:20,751 变成你的肌肉记忆 277 00:12:21,064 --> 00:12:23,125 变成你的绝招 278 00:12:23,377 --> 00:12:28,437 所以贵在大家要持之以恒的练习 279 00:12:28,812 --> 00:12:32,998 最后送给大家两句话 280 00:12:33,312 --> 00:12:38,374 简单练到极致就是绝招 281 00:12:38,687 --> 00:12:43,062 天才就是重复最多的人 282 00:12:43,436 --> 00:12:46,624 大家对这两句话印象深刻 283 00:12:46,998 --> 00:12:49,063 我加上动作来做一遍 284 00:12:49,438 --> 00:12:57,938 简单练到极致就是绝招 285 00:12:58,311 --> 00:13:03,874 天才就是重复最多的人 286 00:13:04,373 --> 00:13:06,939 好 到这里 287 00:13:07,311 --> 00:13:09,500 我们的第一讲就结束了 288 00:13:09,811 --> 00:13:10,623 谢谢大家