تدريب Shadowing: DO THIS DAILY If You Struggle to Breathe While Running - تعلم التحدث بالإنجليزية عبر الفيديو

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Are you struggling to control your breathing while running?

You're not alone.

And the exciting thing is health professionals who specialise in breathing say

that non -elite athletes can benefit immensely from breathing exercises

and can expect to see results in two weeks by doing these exercises five minutes per day.

So let's dive into ways to help because if you can learn how to breathe while running and supercharge your lungs,

not only can you build upon your running performance, but it can also be more enjoyable.

Let's start by assessing if your breathlessness is a result of lung function or other training factors.

We can easily do this by performing the BALT test, which is short for the Body Oxygen Level Test.

And once we know your score, we can provide some helpful tips.

Okay, what you need to do is take a normal breath in and out.

Again, a normal breath in and out.

Once you've comfortably emptied your lungs, you then pinch your nose and hold your breath.

We want to see how many seconds it takes for that first urge to breathe.

Let's go through this now with a clock so we can measure your amount of seconds.

Okay, are you ready?

Take a normal breath in and out.

Again, normal breath in and out.

Empty your lungs, pinch your nose, and I'll start the clock.

Now remember this isn't how long you can hold your breath.

That's not what this test is about.

It's about seeing how long it takes your body to build up enough carbon dioxide to produce your first urge to breathe.

In fact if after doing this if you hold your breath

and immediately after your breath rate increases

and you struggle to get your breath back under control

that means you're taking too long and you've actually held your breath for too long.

Make note of the number of seconds until your first urge to breathe

and i'll wait a few more seconds just for everyone to

finish gives me a good opportunity to tell my favorite joke

of all time why couldn't the bicycle stand up by itself

because it was too tired thank you thank you okay let's wait a few more seconds

and let's finish there so let's bring up some results

if you got above 40 seconds this is a very good place and this is actually desired for most serious athletes.

If you are between 30 seconds

and 40 seconds that's pretty typical for a recreational runner so good job if you've got within this bracket.

If your score is between 20

and 30 seconds there might be some room for improvement but

if you're a beginner with baseline level of fitness I wouldn't worry too much if you fall within this bracket.

However if the score is below 20 seconds you've probably experienced a lot of excessive breathlessness during your exercise

and you can benefit immensely from these next tips.

In fact, no matter what your score, no matter what the Bolt score was,

you can still improve your breathing and improve your lung capacity with the tips I'm about to show you.

The first thing I want to mention is if your breathlessness is really disruptive to your running, you're probably running too fast.

I see this happen a lot and it's very, very common with new runners and a lot of the experienced runners I even see.

But if you're struggling to get your breath rate under control

and you're not sure if you are running too fast keep watching this video

because i have the solution the next thing you need to know is

that the shape of your lungs is like a teardrop this means

that the very bottom of the lungs contains the most air sacs

and breathing into these areas will help deliver the oxygen in a more efficient

and faster way the problem is a lot of us breathe with the tops of our chest

so practicing deep breaths and expand the lower rib cage and expand the stomach can help deliver a better breathing pattern.

Practice this in a seated position

and then once you get comfortable with this breathing pattern you can then move and transition it into your running.

Another way to help with your running is to breathe in through your nose and out through your mouth.

This technique has been said to help the oxygen reach those lower lobes of the lungs

so it might be helpful for you.

The other thing that you need to know is

that the respiratory muscles they're subject to fatigue just like any other skeletal muscle of the body.

So your respiratory muscles include your diaphragm and various muscles in and between the rib cage.

These muscles help expand the rib cage and draw oxygen in.

But research shows that when the respiratory muscles get fatigued, say after running a marathon or doing some moderate intensity exercise,

the fatigue causes you to take shallow breaths and you can't take in as much oxygen because those muscles,

they're really fatigued and can't do their job as well as they had when they were fresh.

So keep in mind if you're new to exercise,

recognize that it might take some time for these respiratory muscles to build up the necessary strength and endurance.

But more on ways we can deliberately strengthen our respiratory muscles later.

because i also want to mention that

if you're brand new to running keep in mind that

if the exercise itself is quite unfamiliar

you'll naturally have a higher effort level until your body starts to recognize the movement pattern

and then calm itself down both physically

and mentally i'm going to share an example

when i first started swimming for triathlons i was physically fit from all the running

and cycling that i was doing but i hadn't swam in decades

and as a result I got in the pool I went for a swim

and I was gasping for air just after completing one length of the pool

but it only took me two weeks before

I was swimming comfortably did I get fitter in this time

no did my lung capacity improve in this short period of time probably not

but I was more relaxed in the water and was more comfortable with

that swimming motion and so my breathing was well under control.

So what we've learned so far is that breathing deep into your lungs will help lung efficiency.

And if you're a beginner,

patients may need to be required to strengthen your respiratory muscles and to become more comfortable and familiar with the activity itself.

Next, let's discuss some practical exercises if you want to take that action step to improve your lung capacity and function.

After all, research shows that inspiratory muscle training can help improve athletic performance.

Aside from learning the belly breathing, another exercise you can do without equipment is called the pump method.

This helps strengthen your diaphragm and requires a passive exhale followed by a strong, sharp, short inhale with all the movement coming from your stomach.

Repeat this 10 to 15 times and do this twice a day.

If you're looking for something more serious,

you can also strengthen your respiratory muscles by breathing in and out through a special device that offers different levels of resistance.

But I always recommend following the other tips like the belly breathing and the pump method before progressing to something like this.

Now remember earlier when I mentioned most beginner runners are out of breath because they're running too fast?

Well I've created a whole other video to see exactly what speed you should be running,

not only to help your breathlessness but also to help increase your overall performance in the safest way possible.

So I'll see you there.

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المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة مبني على الفيديو “DO THIS DAILY If You Struggle to Breathe While Running”. أكثر الكلمات تكرارًا في الفيديو: breath, running, lung, breathing, muscle. يحتوي هذا الفيديو على 36 جملة و1311 كلمة للتدرب على الترديد. مدة الكلام 7:12. يتكلم المتحدث بسرعة، نحو 182 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 82% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:

الكلمة	النطق	المعنى
breathe فعل	/bɹiːð/	تَنَفَّسَ
muscle اسم	/ˈmʌs.əl/	عَضَلَة
lung اسم	/ˈlʌŋ/	رِئَة, سَحَر
respiratory صفة	/ɹɪˈspɪ.ɹət.ə.ɹi/	جِهَاز تَنَفُّسِيّ, تَنَفُّسِيّ
oxygen اسم	/ˈɑksɪd͡ʒən/	أُكْسِجِين
swim فعل	/swɪm/	سَبَحَ
strengthen فعل	/ˈstɹɛŋ(k)θən/	قَوَّى, عَزَّزَ
fatigue اسم	/fəˈtiːɡ/	إِرْهَاق, تَعَب
expand فعل	/ɪkˈspænd/	وَسَّعَ
urge فعل	/ɜːd͡ʒ/	حَثَّ
beginner اسم	/bəˈɡɪnɚ/	مُبْتَدِئ, مُبْتَدِئَة
helpful صفة	/ˈhɛlp.fl̩/	نَافِع, مُفِيد
stomach اسم	/ˈstʌmək/	مَعِدَة, مِعْدَة
pump اسم	/pʌmp/	مِضَخَّة
cage اسم	/keɪd͡ʒ/	قَفَص

الأفعال المركبة التي ستسمعها

الكلمة	المعنى
stand up فعل	قَامَ

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	you've comfortably emptied · you've actually held · you've probably experienced
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	is actually desired · has been said · be required

نطق يحتاج إلى انتباه

يستخدم المتحدث 31 من الصيغ المختصرة، مثل you're, you've, I'll. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “th”: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, athlete /ˈæθ.liːt/, marathon /ˈmæɹəθən/, athletic /æθˈlɛt.ɪk/
أصوات “sh” و“zh”: sharp /ʃɑɹp/, transition /tɹænˈzɪʃ.ən/, efficient /ɪˈfɪʃənt/, efficiency /ɪˈfɪʃ.ən.si/, shallow /ˈʃæloʊ/
الكلمات الطويلة — انتبه لموضع النبر: respiratory /ɹɪˈspɪ.ɹət.ə.ɹi/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, efficiency /ɪˈfɪʃ.ən.si/, intensity /ɪnˈtɛnsɪti/, deliberately /dɪˈlɪb.(ə.)ɹət.li/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: respiratory /ɹɪˈspɪ.ɹət.ə.ɹi/, expand /ɪkˈspænd/, helpful /ˈhɛlp.fl̩/, pump /pʌmp/, pinch /pɪnt͡ʃ/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: dive /daɪv/, excessive /ɪkˈsɛsɪv/, passive /ˈpæs.ɪv/, disruptive /dɪsˈɹʌptɪv/
تتابع الصوامت — لا تضف حركة بينها: breathe /bɹiːð/, swim /swɪm/, strengthen /ˈstɹɛŋ(k)θən/, expand /ɪkˈspænd/, clock /klɑk/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل breathe, muscle, lung.

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

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تدريب Shadowing: DO THIS DAILY If You Struggle to Breathe While Running - تعلم التحدث بالإنجليزية عبر الفيديو

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