تدريب Shadowing: Start This Habit to Change Your Body Forever | Senada Greca - تعلم التحدث بالإنجليزية عبر الفيديو
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306 جمل
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1
Walk us through the different benefits of different exercises and why strength training is a priority for you.
شارح لنا الفوائد المختلفة لكل نوع من التمارين، ولماذا يُعد التدريب القوي أولوية بالنسبة لك.
2
In my actual programming, I also incorporate some higher intensity and I try to weave in a little bit of fun cardio.
في برمجتي الفعلية، أقوم أيضًا بدمج بعض التمارين عالية الكثافة وأحاول أن أضيف القليل من التمارين القلبية الممتعة.
3
So I do incorporate different modalities.
لذا أنا أدمج طرائق علاجية مختلفة.
4
It's not strictly strength training and it's not power lifting by any means.
إنها ليست تدريبًا قويًا بالمعنى الدقيق للكلمة، ولا تعتبر رفع أثقال قوي بأي حال من الأحوال.
5
It's strength training, but I do incorporate like HIIT sessions and some cardio because you need, I value all of the components,
6
all of the different modalities.
7
But for me, strength training is sort of like the golden standard because that is what is going to strengthen your bones.
8
That's what's going to build muscle mass and a vast array of other benefits that not every modality has.
9
You know, strength training is proven to increase, like I said, bone density and muscle mass,
10
which are so crucial to longevity and a healthy longevity.
11
And, you know, longevity now has become such a buzzword.
12
And if you could do one thing for your longevity is strength train.
13
How is strength training in other ways really impacting our longevity?
14
Yeah, I mean, because it is our bone density max is reached at about age 25 to 30.
15
And from there, we start to lose bone density.
16
And by the age 40 and on, we start to lose bone density faster than we can build it.
17
So then what happens at that point is that when we do fall, we break a hip or a wrist,
18
and then the chances of recovery from that are much less.
19
So that leads to deaths.
20
I think there is like 32,000 deaths caused from fall injuries in adults like 65 and older.
21
and obviously if you can build
22
and muscles the same way you start losing after the age of 30 believe it
23
or not you start losing muscle mass at about three to eight percent um every decade
24
so that's that's an incredible those are incredible numbers i mean at the age 30 is a little bit slower
25
but then it starts to pick up at 40 50
26
and then by 60 is even faster so
27
if you can build as much as you can in bone
28
and muscle as when you can
29
that will just help you carry um will help you carry yourself through
30
and and healthier in the in the older years in the in the later years of life
31
because again you can either prevent yourself from falling
32
or you can recover faster from an injury
33
because your bone density um is where it is more optimal than it would have been
34
if you hadn't been building that bone mass
35
and especially for women women are more prone to osteoporosis
36
which is bone density loss than men um
37
and by by menopause the the numbers are staggering as to
38
that bone density loss um
39
and for men actually even though the osteoporosis um instance is
40
less than women their causality of death their death due to falls is higher than women
41
so i mean a lot of the time I know it's like when we're in our 20s or even our 30s, we think of ourselves as invincible.
42
We've got these amazing bodies.
43
They're incredible, of course, but how do we prepare ourselves now when it is possible for the future ourselves?
44
Our future self will thank us.
45
What are some of the biggest things
46
that you consistently see getting in people's way when they're trying to get fitter and stronger?
47
What are the challenges, the most common ones, that you see people that you've trained over the years that you find they struggle with?
48
Well, the first one is relying on feelings.
49
A lot of people rely on motivation.
50
I don't feel motivated.
51
So, you know, how do you get motivated to work out?
52
A lot of the time, I just am not motivated.
53
I don't want to necessarily work out.
54
The coziness of the home is a lot better than, you know, getting up and getting moving but it's uh we don't rely on
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that you know you take that you take those feelings you put them aside
56
and you put your shoes and you keep going
57
because that's what you do it's like brushing your teeth you
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there's no there's no for me there's no um it's a
59
non-negotiable working out is a non-negotiable not just for right now not
60
because of aesthetics
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but for longevity like we're talking about quality longevity um aesthetics
62
come it's beautiful once you do the things the right things for your body with nutrition
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and working out aesthetics are a byproduct that will come
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because a lot of people take
65
that approach of like wanting to look a certain way
66
which i find can be motivating but for it's it's short-lived especially
67
if the results are taking a little bit longer
68
which could take longer for some people but
69
if you are doing it again for those right reasons for
70
the reasons of like i want to be as as strong as I can in this body
71
so this body can carry me forward in the healthiest possible way for as long as as possible.
72
So that is the biggest one that I face is like, how do you how do I get motivated?
73
How do I stay motivated?
74
It's like act.
75
Don't wait for the feelings act.
76
The other thing is I'm too busy.
77
I'm too busy.
78
There's always time.
79
I'm sorry, but you can always make time for yourself.
80
You can find that time.
81
A lot of the time we find I'll even there there's been even arguments back and forth with people on Instagram.
82
You know, I don't have time yet.
83
Two hours later, they're still responding to that same chain of communication.
84
Well, you had two hours right there.
85
You have time.
86
A lot of the time is just we analyze your day.
87
Just analyze your day as to where you're you're spending time that you could carve out.
88
Not saying don't watch TV or don't be on social media.
89
Do it while watching TV.
90
Exactly. Do that.
91
How can you incorporate it?
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I found that.
93
For me, incorporating is so powerful.
94
Incorporate it.
95
Exactly.
96
And I'm a big, big believer of like not doing all or nothing.
97
So even when it comes to nutrition, it's like you want to eat a burger?
98
Fine.
99
Just how can you maybe take one of the sides of the bun out?
100
You know what I mean?
101
How can you substitute half of the fries with a salad?
102
It's like, don't completely take things out.
103
Try to incorporate in your life.
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So find out.
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There is definitely always a little bit of time that you can find.
106
I love watching football, soccer highlights.
107
I miss watching soccer and I don't get to watch it full.
108
I don't get to watch full games anymore because there are different timings because I live in LA.
109
The game's all in London or England.
110
And I will put on a highlights of the game, which are like 20 minutes.
111
and I'm like, this is perfect for a 20 minute workout.
112
I can watch the highlights, I can work out and it's gonna force me to get through 20 minutes.
113
Whereas if I didn't have the highlights on, I know I'd give up in like six.
114
And so when the highlights are on, I know that I'll be able to get through a full 20 minute workout, which is what I'm trying to do if I'm traveling or moving around.
115
So I love that idea of incorporating things.
116
Incorporating things.
117
And that's true when it comes to creating habits that are tough to create in the beginning.
118
How can you tack on something that is enjoyable, like a little bit of a reward system?
119
And a reward system doesn't have to be that I get to eat, you know, whatever I want afterwards.
120
What is the right reward system for being fit?
121
Because I think a lot of people think it is getting to eat what you want.
122
Yeah, yeah, yeah.
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It could be, you know, like you said, you like to watch the highlights, you know, a show that you enjoy or another activity that's enjoyable,
124
you know, or if you want to treat yourself, find maybe when it comes to food, find a healthier option.
125
I'm a great believer also in substituting, you know, a lot of the recipes that I post are I have a sweet tooth, a major sweet tooth.
126
So how can I create recipes that are healthy, that will satisfy and will taste just as good as the naughty food?
127
uh food so it's just
128
that for every person it could be it could be different um what
129
that reward for them is but tack it onto it
130
and you know our um in in the we rise app
131
we have dr gina who is a habits expert habits building
132
expert one of the i think four leading um researchers of habits
133
and she has so much input and so much information on how to make habits sustainable.
134
You know, I wish I had a Dr. Pocket G-man that I could ask.
135
Yeah, but yeah, she'll have such an amazing insight as to how to create and sustain these habits.
136
Yeah.
137
What's the biggest misconception with strength training?
138
What do you think people get wrong?
139
That woman will get like bulky and big
140
and gigantic that's like the biggest thing is like I don't
141
want to get too bulky I don't want to get too
142
big that's what you hear a lot that's what I hear a lot and that is a huge misconception because
143
in females our hormones are do not allow us to get to the levels
144
that for example a men's physique can get naturally it is
145
not biologically I there's obviously different levels of hormones in different women
146
that will promote growth in some more or less than others.
147
But I always say at the very, at the end of the day, you can just back off, back off if you are feeling,
148
but I guarantee you that once you start gaining a little bit of muscle, you'll be addicted.
149
Because the feeling of strength and confidence that it gives you,
150
like a stronger body gives at least for me and for the people that I've worked with,
151
those feelings that it gives them far outweigh any negative misconceptions.
152
I'm going to say misconceptions because it is.
153
You're not going to get big.
154
You're not going to get huge.
155
You're not going to be like Hulk.
156
Talking about cardio, you said that you incorporate cardio.
157
How much is cardio important in a strength training practice and how much is it not needed?
158
The question would be, what are the reasons for adding cardio?
159
So are you adding cardio?
160
Because a lot of people think that cardio is what's going to help them lose weight.
161
And that's not true.
162
It's all about calories in versus calories out.
163
So if you're talking about strictly losing weight is how many calories are you putting in your body
164
and how many calories you're expending.
165
So if you're deciding to utilize strength training as a way to expand those calories, great.
166
If you're utilizing cardio, great.
167
There is some studies again that suggest that you'll get faster into
168
that fat burning phase if you're doing strength training before and then cardio after.
169
and also cardio if you're doing strength training also before
170
and cardio after you're you're not compromising your strength training process as
171
if you were to do cardio beforehand how much cardio
172
that also is an individual basis cardio a lot of people hate cardio
173
so what I try personally to do I'll incorporate it on upper body days
174
so I'll do some what of an interval training
175
so I'll do an exercise that's upper body focused
176
and then 30 seconds to a minute of sprinting
177
and then another you know exercise or set of an upper body focused
178
and then so that's what how I make it fun in my personal training
179
and for everybody in the WeRise app and obviously
180
if you're wanting to add more cardio
181
because you feel like you know adding a steady state cardio session after the separate day
182
a separate part of the day because you're wanting to be at a more of a caloric deficit.
183
That's completely fine as well.
184
It sounds like you don't like cardio.
185
I don't love cardio.
186
That's good for us to know.
187
So I ran marathons and that was great.
188
I've run three marathons.
189
I enjoyed it.
190
You do put your body through a lot.
191
But I have found personally what I've achieved through strength training when it comes physically
192
and mentally has been far more rewarding than cardio.
193
There's some benefit to cardio in the sense
194
that some people feel more of the endorphins and the feel-good hormones during HIIT sessions or cardio.
195
So there is a benefit to that.
196
And at the end of the day, what is so wild?
197
So let's say while I value strength training, pick your poison at the end of the day, or pick your remedy, I should say.
198
Pick your elixir.
199
You know, what would that be for you as long as you can get some activity in?
200
So while there is hierarchies of what you want to achieve.
201
So if you want to build muscle strength training really is like the golden standard, right?
202
But if, you know, you absolutely hate it, what is your activity of choice at the end of the day is what I would say.
203
You've shared so much amazing research and studies with us today.
204
Are there any others that really come to your mind
205
that you think this is really important for women to know or this is really important for strength trainers to know?
206
Because some of the studies you've shared with us have really been powerful.
207
Yeah, I mean, the muscle loss is huge.
208
Like I said, the 32,000 deaths per year,
209
which actually, crazy enough, has almost doubled from like 2012 to 2021, if I remember correctly.
210
And I wonder what's gone into that, like why there's been such a drastic increase and like that's due to falls during this time.
211
Like maybe we've become less we've become less mobile.
212
Maybe there's medications in the market that are affecting our bone density.
213
It's actually when it comes to depression and anxiety, mood disorders.
214
It has been found
215
that even as little as 150 minutes of activity per week can relieve symptoms to about 40 to 60 percent,
216
42 to 60 percent.
217
While as compared to psychotherapy and pharmaceuticals,
218
the numbers are 20 percent to 30 percent in relief of symptoms.
219
So even the highest, the higher upper end limit of pharmacological products
220
and psychotherapy doesn't even come close to what you can achieve by physical activity.
221
And that's only at 150 minutes per week.
222
So to me, like that's that's mind blowing what you can achieve
223
because and I'm not negating the need for psychotherapy or pharmacological products.
224
Absolutely.
225
You know where it's necessary.
226
But why not start with exercising?
227
Like start there.
228
You will achieve results that might be even higher than what you can do with pharmaceutical products.
229
That's like just over 20 minutes a day.
230
Yeah, exactly.
231
Just over 20 minutes a day.
232
That's incredible.
233
Yeah, absolutely.
234
That's pretty amazing to know.
235
Yeah.
236
Wow.
237
Like, yeah.
238
And the difference too, like you're saying, instead of 20 to 30% reduced, 40 to 60% reduced.
239
So double on both the upper and lower and lower.
240
Exactly.
241
Exactly.
242
That's yeah.
243
And you're right.
244
Again, we're not telling anyone not to take things that they need to take. But absolutely.
245
The idea that why not have the full package?
246
Exactly.
247
Why not have the full package?
248
That's what it is.
249
Because a lot of the time it can be that psychotherapy or pharmacologics don't necessarily work for some people.
250
I think there are some statistics of like around 40% of the people don't experience the relief that they need.
251
So either in conjunction or starting with an exercise program that will provide significant relief.
252
I mean, firsthand, I'm standing here as somebody that has achieved that kind of relief without now being on any pharmaceuticals.
253
This is why I work out every day.
254
I don't want to experience those symptoms of depression and anxiety ever.
255
So, this is why I keep going.
256
What's your take on the 10,000 steps?
257
It's a good place to start.
258
Like I said, like walking, that's, that's, that's great.
259
Uh, 10 to 12,000.
260
My, uh, my dad does it every day.
261
He's committed to it.
262
Uh, it's a good starting point.
263
It's a good starting point, but it's how you make those steps quality, quality steps.
264
You know, do you work out every day of the week? most days, but I don't have a rest day.
265
I find that it is great to keep yourself active, even if it's something light.
266
So if I'm not working out, I'll go for a long walk or a hike.
267
I think it's so important to keep ourselves active because we do end up spending most of the day sitting.
268
So even, even working out for an hour a day, if you spend most of your day sitting, it doesn't negate that sitting.
269
So it is important even speaking like throughout the day to get up and take a little bit of a walk, like every half an hour, every hour.
270
What other practices have you taken on at a mental or spiritual level that you feel have positively impacted your physical health?
271
Well, meditation is huge, in my opinion, for mental health, but also if you're wanting to visualize certain results.
272
I feel like whenever I've been in a place where I've competed,
273
for example, in bodybuilding competitions, in the bikini level.
274
So I found when it came strictly to like the physique, if you are, it's basically manifestation, you know, at that cellular level,
275
when you're thinking about the way that you want to look or feel or present yourself.
276
So meditation is huge.
277
I try to incorporate that every day.
278
journaling, also gratitude every night before going to bed.
279
I've practiced gratitude.
280
Not sure how that relates to the physique, but it relates to the mental aspect.
281
I'm grateful for your body.
282
Absolutely.
283
I had to learn that.
284
I had to learn that.
285
I definitely was very grateful for my mind and my intelligence and my abilities, but I'd always feel like my body was letting me down.
286
and that negative approach to my own body only made my body let me down more.
287
Absolutely.
288
It's like someone in your life, if you feel like that person in your life always lets you down, guess what?
289
They're going to let you down because you're going to look for that.
290
Yeah, exactly.
291
And so I was always talking to my body subconsciously in that way.
292
I was like, oh, my mind is amazing, but my body lets me down.
293
And that language.
294
The words that we use are so important, you know, just in the in this recent journey
295
that is shared about before with you um
296
that was one of the big lessons that
297
that i learned is the way that sometimes uh we talk to ourselves the words
298
that we use whether they're out loud
299
or even just spoken in silence to ourselves are are huge are huge so
300
if you tell yourself you know like i hate my body
301
like i want to change this like i hate i I don't know, like my stomach, like that's not coming from a place of love.
302
You're less likely to achieve results if there if that's coming from a place of negative sentiments towards yourself.
303
I always that's another thing that I always try to impart on whoever I'm working with,
304
especially in person, is like I want us to start from a place of love for ourselves,
305
not from I need to lose 20 pounds because that again comes from like I hate this 20 pounds that's on me.
306
But yeah, starting from a place of love for wherever we're at and for, I want to do this because I want to become a healthier version of myself.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
لعبة المفرداتتعلّم أثناء اللعب
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 306 جملة و3400 كلمة للتدرب على الترديد. مدة الكلام 20:27. يتكلم المتحدث بسرعة طبيعية، نحو 166 كلمة في الدقيقة، قريبة من المحادثة اليومية. 84% 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 |
|---|---|---|
| incorporate فعل | /ɪŋˈkɔɹ.pɚ.eɪt/ | دَمَجَ |
| bone اسم | /boʊn/ | عَظْم, عضم |
| muscle اسم | /ˈmʌs.əl/ | عَضَلَة |
| density اسم | /ˈdɛn.sə.ti/ | كَثَافَة |
| habit اسم | /ˈhæb.ɪt/ | عَادَة |
| motivate فعل | /ˈmoʊ.tɪ.veɪt/ | حَثَّ |
| reward اسم | /ɹɪˈwɔɹd/ | مُكَافَأَة, ثَوَاب |
| calorie اسم | /ˈkæləɹi/ | سُعْر, سُعْرَة |
| rely فعل | /ɹɪˈlaɪ/ | اِعْتَمَدَ |
| hormone اسم | /ˈhoɹmoʊn/ | هُرْمُون |
| symptom اسم | /ˈsɪm(p)təm/ | عَرَض, عَلَامَة |
| aesthetics اسم | /ɛsˈθɛt.ɪks/ | عِلْم الْجَمَال, فَلْسَفَةُ الْجَمَال |
| necessarily ظرف | /ˌnɛs.əˈsɛɹ.ə.li/ | حَتْماً |
| soccer اسم | /ˈsɑk.ɚ/ | كُرَةُ الْقَدَم |
| package اسم | /ˈpæk.ɪd͡ʒ/ | صُرَّة, طَرْد |
الأفعال المركبة التي ستسمعها
| الكلمة | المعنى |
|---|---|
| get up فعل | قَامَ, نَهَضَ |
نطق يحتاج إلى انتباه
يستخدم المتحدث 92 من الصيغ المختصرة، مثل you're, don't, I'm. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: aesthetics /ɛsˈθɛt.ɪks/, marathon /ˈmæɹəθən/, tooth /tuθ/, strengthen /ˈstɹɛŋ(k)θən/, psychotherapy /ˌsaɪkoʊˈθɛɹəpi/
- أصوات “sh” و“zh”: nutrition /njuːˈtɹɪʃ.ən/, meditation /mɛdɪˈteɪʃn̩/, crucial /ˈkɹuː.ʃəl/, shoe /ˈʃu/, brush /bɹʌʃ/
- الكلمات الطويلة — انتبه لموضع النبر: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, pharmaceutical /ˌfɑː.məˈs(j)uː.tɪ.kl̩/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, anxiety /æŋˈzaɪ.əti/
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 incorporate, bone, muscle.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| الجمل الشرطية if + جملة، will/would + فعل — شرط ونتيجته | if I'm not working out, I'll go |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | has become · you've trained · there's been |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | is proven · is reached · be addicted |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | game, which are · workout, which is |
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.