शैडोइंग अभ्यास: Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
322 वाक्य
यदि वाक्य बहुत छोटे या लंबे हों, तो समायोजित करने के लिए Edit पर क्लिक करें।
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
This podcast is separate from my teaching and research roles at Stanford.
4
It is, however, part of my desire
5
and effort to bring zero cost to consumer information about science and science -related tools to the general public.
6
Today, I want to talk about something that is vitally important for not just athletic performance,
7
but for your entire life and indeed for your longevity, and that's muscle.
8
And one of the things that's exquisite and fantastic about the human brain is
9
that it can direct all sorts of different kinds of movement, different speeds of movement, movement of different durations.
10
All of that is governed by the relationship between the nervous system, neurons, and their connections to muscle.
11
So today, as always, we're going to talk a little bit of mechanism.
12
I'm going to explain how neurons control muscle.
13
We will touch on some nutritional themes and how that relates to muscle, in particular, a specific amino acid that
14
if it's available in your bloodstream frequently enough and at sufficient levels can help you build and improve the quality of muscle.
15
We are also going to talk about recovery.
16
That's when muscle grows.
17
That's when muscle gets more flexible.
18
None of that actually happens during training.
19
It happens after training.
20
Most people, when they hear the word muscle, they just think about strength.
21
But of course, muscles are involved in everything that we do.
22
They are involved in speaking.
23
They are involved in sitting and standing up.
24
They are involved in lifting objects, including ourselves.
25
They are absolutely essential for maintaining how we breathe.
26
They're absolutely essential for ambulation, for moving and for skills of any kind.
27
So when we think about muscle, we don't just want to think about muscle, the meat that is muscle, but what controls that muscle.
28
And no surprise, what controls muscle is the nervous system.
29
The nervous system does that through three main nodes of control, Basically, we have upper motor neurons in our motor cortex.
30
So those are in our skull.
31
And those are involved in deliberate movement.
32
Those upper motor neurons send signals down to my spinal cord, where there are two categories of neurons.
33
One are the lower motor neurons.
34
And those lower motor neurons send little wires that we call axons out to our muscles and cause those muscles to contract.
35
They do that by dumping chemicals onto the muscle.
36
In fact, the chemical is acetylcholine.
37
Now, there's another category of neurons in the spinal cord called central pattern generators or CPGs, and those are involved in rhythmic movements.
38
Anytime we're walking or doing something where we don't have to think about it to do it deliberately, it's just happening reflexively, that's central pattern generators and motor neurons.
39
Anytime we're doing something deliberately, the top -down control, as we call it, from the upper motor neurons comes in and takes control of that system.
40
So it's really simple.
41
You've only got three ingredients.
42
You've got the upper motor neurons, the lower motor neurons, and for rhythmic movements that are reflexive, you've also got the central pattern generators.
43
I'd now like to shift our attention to how to use specific aspects of muscular contraction to improve muscle hypertrophy,
44
muscle growth, as well as improving muscle strength.
45
There are a lot of reasons to want to get stronger.
46
And I should just mention that it's not always the case that getting stronger involves muscles getting bigger.
47
There are ways for muscles to get stronger without getting bigger.
48
However, increasing the size of a muscle almost inevitably increases the strength of that muscle, at least to some degree.
49
Reasons why most everyone should want to get their muscles stronger is that muscles are generally getting progressively weaker across the lifespan.
50
So when I say getting stronger, it's not necessarily about being able to move increasing amounts of weight in the gym,
51
but rather to offset some of the normal decline in strength
52
and posture and the ability to generate a large range of movement safely that occurs as we age.
53
So there's an important principle of muscle physiology called the Henneman size principle.
54
And the Henneman size principle essentially says that we recruit what are called motor units.
55
Motor units are just the connections between nerve and muscle in a pattern that staircases from low threshold to high threshold.
56
What this means is when you pick up something that is light, you're going to use the minimum amount of nerve to muscle energy in order to move that thing.
57
Likewise, when you pick up an object that's heavy,
58
you're going to use the minimum amount of nerve to muscle connectivity and energy in order to move that object.
59
So it's basically a conservation of energy principle.
60
Now, if you continue to exert effort of movement,
61
what will happen is you will tend to recruit more and more motor units with time.
62
As you recruit more and more of these motor units, these connections between these lower motor neurons and muscle,
63
that's when you start to get changes in the muscle.
64
That's when you open the gate for the potential for the muscles to get stronger and to get larger.
65
And so the way this process works has been badly misunderstood in the kind of online literature of weight training and bodybuilding,
66
and even in sports physiology.
67
The Henneman size principle is kind of a foundational principle within muscle physiology.
68
But many people have come to interpret it by saying that the way to recruit high threshold motor units, the ones that are hard to get to,
69
is to just use heavy weights.
70
And that's actually not the case.
71
As we'll talk about, the research supports that weights in a very large range of sort of a percentage of your maximum,
72
anywhere from 30 to 80%, so weights that are not very light, but are moderately light, too heavy,
73
can cause changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy.
74
Put differently, heavy weights can help build muscle and strength, but they are not required.
75
What one has to do is adhere to a certain number of parameters, just a couple of key variables that I'll spell out for you.
76
And if you do that, you can greatly increase muscle hypertrophy, muscle size, and or muscle strength if that's what you want to do.
77
And you don't necessarily have to use heavy weights in order to do that.
78
Now, I'm sure the power lifters and the people that like to move heavy weights around will say, no, if you want to get strong, you absolutely have to lift heavy weights.
79
And that might be true if you want to get very strong, but for most people who are interested in supporting their muscular such
80
that they offset any age -related decline in strength or in increasing hypertrophy and strength to some degree,
81
there really isn't a need to use the heaviest weights possible in order to build strength and muscle.
82
So there are three major stimuli for changing the way that muscle works and making muscles stronger, larger, or better in some way.
83
And those are stress, tension, and damage.
84
Those three things don't necessarily all have to be present, but stress of some kind has to exist.
85
So this is very reminiscent of neuroplasticity in the brain.
86
There is a good predictor of how well
87
or how efficient you will be in building the strength and or if you like the size of a given muscle.
88
And it has everything to do with those upper motor neurons that are involved in deliberate control of muscle.
89
You can actually do this test right now.
90
You can just kind of march across your body mentally
91
and see whether or not you can independently contract any or all of your muscles.
92
Because everything about muscle hypertrophy about stimulating muscle growth is about generating isolated contractions,
93
about challenging specific muscles in a very unnatural way.
94
Whereas with strength, it's about using musculature as a system, moving weights, moving resistance, moving the body.
95
The specific goal of hypertrophy is to isolate specific nerve to muscle pathways
96
so that you stimulate the chemical and signaling transduction events in muscles so that those muscles respond by getting larger.
97
So there's a critical distinction in terms of getting stronger versus trying to get muscles to be larger,
98
hypertrophy per se, and it has to do with how much you isolate those muscles.
99
So you can nest this as a principle for yourself, which is if you want to get stronger,
100
it's really about moving progressively greater loads or increasing the amount of weight that you move.
101
Whereas if you're specifically interested in generating hypertrophy, it's all about trying to generate those really hard,
102
almost painful localized contractions of muscle.
103
If ever there was an area of practical science that was very confused, very controversial, and almost combative at times,
104
it would be this issue of how best to train.
105
I suppose the only thing that's even more barbed wire of a conversation than that is how best to eat for health.
106
Those seem to be the two most common areas of online battle.
107
What's very clear now from all the literature is
108
that once you know roughly your one repetition maximum, the.. the maximum amount of weight
109
that you can perform an exercise with for one repetition in good form,
110
full range of motion, that it's very clear that moving weights or using bands or using body weight,
111
for instance, in the 30 to 80 % of one rep maximum,
112
that is going to be the most beneficial range in terms of muscle hypertrophy and strength.
113
So muscle growth and strength.
114
So let's say you're somebody who's been doing some resistance exercise kind of on
115
and off over the years and you decide you want to get serious about
116
that for sake of sport or offsetting age -related declines in strength.
117
The range of sets to do in order to improve strength ranges anywhere from two, believe it or not, to 20 per week.
118
Again, these are sets per week and they don't necessarily all have to be performed in the same weight training session.
119
It appears
120
that five Five sets per week in this 30 % to
121
80 % of the one repetition maximum range is what's required just to maintain your muscles.
122
So think about that.
123
If you're somebody who's kind of averse to resistance training, you are going to lose muscle size and strength.
124
Your metabolism will drop.
125
Your posture will get worse.
126
Everything in the context of nerve to muscle connectivity will get worse over time unless you are generating five sets
127
or more of this 30 % to 80 % of your one repetition maximum per week, okay?
128
So what this means is for the typical person who hasn't done a lot of weight training, you need to do at least five sets per muscle group.
129
Now, that's just to maintain.
130
And then there's this huge range that goes all the way up to 15 and in some case, 20 sets per week.
131
Now, how many sets you perform is going to depend on the intensity of the work that you perform.
132
This is where it gets a little bit controversial, but I think nowadays, most people agree
133
that 10 % of the sets of a given workout
134
or 10 % of workouts overall should be of the high intensity sort where one is actually working to muscular failure.
135
But the point being that most of your training, most of your sets should be not to failure.
136
And the reason for that is it allows you to do more volume of work.
137
So we can make this simple, perform anywhere from five to 15 sets of resistance exercise per week.
138
And that's per muscle.
139
And that's in this 30 to 80 % of what your one repetition maximum.
140
That seems to be the most scientifically supported way of offsetting any decline in muscle strength.
141
If you're working in the kind of five set range and in increasing muscle strength, when you start to get up into the 10 and 15 set range.
142
But it's pretty clear that performing this five to 15 sets per week, whether or not it's in one workout
143
or whether it's divided up across multiple workouts is really what's going to be most beneficial.
144
And please do keep in mind Henneman's size principle and the recruitment of motor units.
145
And remember, the better you are at contracting particular muscles and isolating those muscles, the fewer sets likely you need to do in order to get the desired effect.
146
What about people who have been training for a while? if you're somebody who's been doing weight training for a while, the data point to the fact that more volume can be beneficial,
147
even for muscles that you are very efficient at contracting.
148
Now, the curve on this, the graph on this begins again at about five sets per week for maintaining a given muscle group
149
and extends all the way out to 25 or 30 sets per week.
150
However, there are individuals who, for whatever reason, and can generate so much force.
151
They're so good at training muscles
152
that they can generate so much force in just four
153
or six or eight sets that doing this large volume of work is actually going to be counterproductive.
154
So everyone needs to figure out for themselves, first of all, how often you're willing to do resistance exercise of any kind.
155
And then it does appear that somewhere between five
156
and 15 sets per week is going to be what's the thing that's going to work for most people.
157
Now, this is based on a tremendous amount of work that was done by Andy Galpin and colleagues, Brad Schoenfeld and colleagues, Mike Roberts.
158
There's a huge group of people out there doing exercise physiology
159
and a small subset of them that are linking them back to real -world protocols that don't just pertain to athletes.
160
So that's mainly what I'm focusing on today.
161
And surely there will be exceptions.
162
Now, if you are going to divide the sets across the week, you're not going to do all 10 sets, for instance, for a given muscle group in one session,
163
then of course it's imperative that the muscles recover in between sessions.
164
You might ask, well, what about the speeds of movements?
165
This is actually turns out to be a really interesting data set for generating explosiveness and speed.
166
It's very clear that learning to generate forces quickly and to move heavy or moderately heavy loads quickly
167
is going to be beneficial because of the way that you train the motor neurons.
168
And of course, changes in the muscle.
169
And so what this would involve is something like 60 to 75 % of a one repetition maximum.
170
And then in a controlled way, moving that as quickly as one can throughout the entire set.
171
And certainly not going to failure because as you approach failure, the inability to move the weight with good form the weight inevitably slows down.
172
So as you're probably starting to realize, you need to customize a resistance practice for your particular needs and goals.
173
So we've talked about a few principles, the fact that you need to get sufficient volume, you need at least five sets to maintain, and you probably need about 10 sets per muscle group in order to improve muscle.
174
That moving weights of moderate to moderately heavy weight quickly is going to be best for explosiveness.
175
That isolating muscles and really contracting muscles hard, something that you can test by just when you're outside the training session,
176
seeing whether or not you can cramp the muscle hard will really tell you your capacity to improve hypertrophy
177
or to engage strength changes in that muscle.
178
That your ability to contract a muscle hard is inversely related to the number of sets
179
that you should do in order to isolate and stimulate that muscle.
180
Now, how long to recover between sets?
181
This is a question.
182
For the testosterone protocol, Duncan French and colleagues found and that it was about two minutes, keeping that really on the clock, two minutes, not longer.
183
For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, or even five or six minutes can be beneficial.
184
So how do we know if we've recovered?
185
How can we test recovery?
186
And this is not just recovery from resistance training.
187
This is recovery from running, recovery from swimming.
188
Up until now, I've been talking about resistance training more or less in a vacuum.
189
I haven't even touched on the fact that many people are running
190
and they're doing resistance training or they're swimming and they're doing resistance training.
191
Well, you can assess systemic recovery, meaning your nervous system and your nervous system's ability to generate force,
192
both distributed and isolated through three main tests.
193
And fortunately, these tests are very simple and two of them are essentially zero cost, require no equipment.
194
hrv heart rate variability has made its way finally into the forefront of exercise physiology
195
and even into the popular discussion i've talked about hrv before how
196
when we exhale our heart rate slows down because of the way
197
that our diaphragm is connected to our heart and to our brain
198
and the way our brain is connected to our heart
199
when we inhale our heart rate speeds up and
200
that is the basis of heart rate variability heart rate variability is good
201
but heart rate variability is difficult for a lot of people to measure.
202
There are two measures, however, whether or not you recovered, that you can use first thing in the morning when you wake up in order to assess how well recovered you are,
203
and therefore whether or not you should train your whole system at all that day.
204
The first one is grip strength.
205
Grip strength, the ability to generate force at the level of squeezing the fist or squeezing down on something,
206
might seem like kind of a trivial way to assess recovery, but it's not
207
because it relates to your ability to use your upper motor neurons to control your lower motor neurons
208
and to generate isolated force.
209
And so that's really what you're assessing when you do that.
210
Some people will use one of these grip tools.
211
If I've been working really hard, not sleeping very well, or I've been training a lot, any one or combination of those things, my grip suffers.
212
I can't actually squeeze that thing down as much as I can.
213
But on a good day, I can squeeze this thing so that I eliminate the hole in the donut, so to speak.
214
You can also take a floor scale and squeeze the scale and see how much force you can generate.
215
I would do that as a baseline to establish what you can do when you're well rested.
216
And then if you do that in the morning, you can see whether or not you're able to generate the same amount of force.
217
A lot of this is very subjective with the scale.
218
You're really trying to assess whether or not you can generate the same amount of force.
219
If you start seeing a 10 % or 20 % certainly reduction in that, that's concerning.
220
It means that your system, your nervous system as a whole, it's not necessarily fatigued, it's that the pathways from nerve to muscle
221
are still in the process of rewiring themselves in order to generate force.
222
And you might think, well, I trained one muscle group one day, why am I having a hard time doing this for a completely different muscle group?
223
It doesn't make any sense.
224
But there's something about the upper motor neuron to lower motor neuron pathway generally
225
that allows you to use something like grip strength as a kind of a thermometer, if you will, of your ability to recover.
226
So look for your ability to generate force in grip when you first wake up.
227
It's not going to be as good as it is at 3 p .m after a cup of coffee
228
and a couple of meals, but the point isn't performance overall.
229
The point is to assess whether or not you're getting better, worse, or the same from day to day.
230
The other one that's really terrific is carbon dioxide tolerance.
231
So this is a really interesting tool that endurance athletes, strength athletes...
232
I think can all benefit from.
233
So here's how you do the carbon dioxide tolerance test.
234
You wake up in the morning
235
and what you're going to do is you're going to inhale through your nose as deeply as you can.
236
You can do this lying down, you know, sitting, whatever.
237
Inhale through your nose and then exhale all the way. So that's one.
238
You're going to repeat that four times.
239
Then you take a fifth inhale as deep as you can through your nose, fill your lungs as much as you can.
240
And if you can try and expand your, make your stomach go out while you do that, that means that your diaphragm is really engaged.
241
So you're inhaling as much as you possibly can.
242
Then hit the timer and your goal is to release that air as slowly as possible through your mouth.
243
So it looks like you have a tiny, tiny little straw in your mouth and you're letting it go as slowly as you possibly can.
244
Measure what we call the carbon dioxide blow off time or discard rate.
245
I know you can all sit with lungs empty after you eliminate all that air, but don't lie to yourself.
246
Don't stop the timer when you've been sitting with your lungs empty for a while.
247
Stop the timer when you are finally no longer able to exhale any more air.
248
Your carbon dioxide discard rate will be somewhere between one second and presumably two minutes.
249
Two minutes would be a heroic carbon dioxide discard time.
250
30 seconds would be more typical.
251
20 seconds would be fast.
252
If your carbon dioxide discard time is 20 or 25 seconds or less,
253
you are not necessarily recovered from your previous day's activities.
254
If your carbon dioxide discard time is somewhere between about 30 seconds and 60 seconds,
255
you are in what we would call kind of the green
256
zone where you are in a position to do more physical work.
257
And if your carbon dioxide discard time is somewhere between 65 and 120 seconds,
258
well then you have almost certainly recovered your nervous system.
259
I'm not talking about the individual muscles, but your nervous system is prepared to do more work.
260
I'm really keen on this tool because everybody has different recovery abilities.
261
I realize people have varying levels of stress and demand in their life.
262
It's just impossible to prescribe an entire protocol that says, okay, yes, you should train today and this is exactly what you should do.
263
No, you shouldn't.
264
Use carbon dioxide discard rate because A, it's valuable, it's informative.
265
B, it's zero cost.
266
And C, it's something that you can track objectively over time
267
and that's really the key
268
so recovery is a complex process it's got a lot of things
269
but the co2 tolerance test should be a valuable tool now another tool for recovery
270
that people are very excited about is the use of cold
271
and the ice bath
272
and this is important yes it will reduce inflammation yes it will reduce the amount of delayed onset muscle soreness
273
but it does seem to interfere with some of the things like mTOR pathways the mammalian target to rapamycin pathway
274
and other pathways related to inflammation that promote muscle repair, remember, and muscle growth.
275
Remember, stress, tension, and damage are the stimulus for nerve to muscle connections to change and for muscles to get bigger, stronger, and better.
276
And so if you're getting into the ice bath after doing resistance training, you are likely short -circuiting the improvements that you're trying to create.
277
The other thing are non -steroid anti -inflammatory drugs you know their trade names these are painkillers
278
that many people take those as i've mentioned in a previous
279
episode seem to prevent a lot of the gains the improvements in endurance strength
280
and size that people are specifically using exercise for
281
so be cautious about your use of non -steroid anti -inflammatory drugs especially within the four hours preceding
282
or the four hours following exercise let's talk about some of the things
283
that seem to work across the board to to improve strength, improve hypertrophy, and improve nerve -to -muscle communication and performance.
284
The first thing that's absolutely key for nerve -to -muscle communication and physical performance of any kind
285
might not sound that exciting to you, but it is very exciting, and that's salt.
286
Nerves, nerve cells, neurons communicate with each other and communicate with muscle by electricity,
287
but that electricity is generated by particular ions moving into and out of the neuron.
288
And the rushing in of a particular ion, sodium, salt, is what allows nerve cells to fire.
289
If you don't have enough salt in your system, your neurons and your brain and your nerve to muscle communication will... be terrible.
290
If you have sufficient salt, it will be excellent.
291
How much salt will depend on how much water you're drinking, how much caffeine you're drinking and how much food you're ingesting.
292
So, and whether or not you're taking any diuretics, how hot it is, et cetera, how much you're sweating.
293
So you want to make sure that you have enough salt, potassium and magnesium in your system if you want to perform well.
294
The other thing that's been shown over and over again, numerous well -controlled studies to improve muscle performance is creatine.
295
How much creatine?
296
Well, I asked the experts and they tell me that for somebody who's about 180 pounds, five grams a day should be sufficient or so.
297
Creatine seems to have a performance enhancing effect.
298
There are 66 studies, 66, showing that power output is greatly increased anywhere from 12 to 20%.
299
And this is sprinting and running and jumping as well as weightlifting by creatine.
300
The ability to hydrate your body is improved by creatine
301
because of the way that it brings more water into cells of various kinds.
302
It reduces fatigue.
303
When it comes to supporting muscle,
304
it does seem that ingesting 700 to 3 ,000 milligrams of the essential amino acid leucine with each meal is important.
305
Now, that does not necessarily mean from supplements.
306
In fact, most people recommend that you get your protein, you get your amino acids, including your essential amino acids and your leucine from whole foods.
307
High quality proteins are high density proteins.
308
What do you mean by that?
309
Well, it is true that a lot of sources of protein are found in things like beans
310
and nuts and things like that, that all the essential amino acids can be found there.
311
But per unit calorie, if it's in your practice, and it's in your ethics to ingest animal proteins, it's true that, for instance,
312
200 calories of steak or chicken or fish or eggs
313
will have a higher density of essential amino acids than the equivalent amount of calories from nuts or plants.
314
So I'm not, for the vegans and vegetarians, I'm certainly not saying there's no way that you can support muscle growth.
315
You absolutely can.
316
I encourage you to think about this protein density issue and whether or not you're getting sufficient essential amino acids, especially leucine.
317
But I think the simple takeaway from the literature that I was able to extract, eating two to four times a day, making sure you're getting sufficient amino acids
318
in a way that's compatible with your ethics and with your nutritional regimen is going to support muscle repair,
319
muscle growth, strength improvements, et cetera, just fine.
320
Last but not least, I want to thank you for your time and attention today.
321
And as always, thank you for your interest in science.
322
Thank you.
ऐप डाउनलोड करें
धाराप्रवाह बोलने के लिए ज़रूरी सब कुछ
AI उच्चारण स्कोरहर वाक्य का स्कोर
IPA अभ्यासहर ध्वनि में महारत
शब्दावलीअपना शब्द भंडार बनाएँ
शब्द गेमखेलते हुए सीखें
उसी चैनल से
C11,316
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C14
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C117
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C121
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C15
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C16
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
FOR YOU
अनुशंसित वीडियो
C1291
17 वाक्य
How exercise benefits your body
Daily ConversationUniversity StudentsWorking Adults
C11
628 वाक्य
"Toned" Isn't Real: Build Muscle, Lose Fat, Ditch Diet Culture for Good | Dr. Stephanie Estima
Daily ConversationUniversity StudentsWorking Adults
C15
64 वाक्य
PhD Gives His Take on Creatine for Longevity
Daily ConversationWorking Adults
C11
278 वाक्य
Exercise Scientist Critiques The Real Anatoly
Daily ConversationUniversity StudentsWorking Adults
C16
384 वाक्य
Dr. Andy Galpin: Does Cardio Ruin Muscle Growth?.
Daily ConversationUniversity StudentsWorking Adults
B21
189 वाक्य
Targeted Kegel Exercises for Men: Sexual Health & Combat Prostatitis (ED.ep7)
Daily ConversationWorking Adults
C11
267 वाक्य
Peptides Are Insane
Daily ConversationWorking Adults
B21
156 वाक्य
I'm BEGGING you to STOP SPARRING!
Daily ConversationWorking Adults
C11
232 वाक्य
How to Train Your Brain to Enjoy Hard Work | Andrew Huberman
Daily ConversationUniversity StudentsWorking Adults
B21
148 वाक्य
How I Became Aesthetic (Simplified)
Daily ConversationWorking Adults
B232
13 वाक्य
Your Skeleton Is Electric
Daily ConversationUniversity StudentsWorking Adults
इस पाठ की शब्दावली और बोलने के सुझाव
यह C1 स्तर का स्पीकिंग पाठ वीडियो “Build Muscle Size, Increase Strength & Improve Recovery” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: muscle, strength, neuron, motor, weight। इस वीडियो में शैडोइंग के लिए 322 वाक्य और 4713 शब्द हैं। बोला गया हिस्सा 27:47 लंबा है। वक्ता लगभग 170 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 83% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| neuron संज्ञा | /ˈn(j)ʊɹɑn/ | तंत्रिकोशिका |
| pathway संज्ञा | /ˈpæθˌweɪ/ | पथ, पगडंडी |
| physiology संज्ञा | /ˌfɪziˈɑ.lə.d͡ʒi/ | शरीरक्रिया विज्ञान, दैहिकी |
| squeeze क्रिया | /skwiːz/ | निचोड़ना, दबाना |
| assess क्रिया | /əˈsɛs/ | मूल्यांकन करना |
| beneficial विशेषण | /ˌbɛn.ɪˈfɪʃ.əl/ | लाभदायक, हितकारी |
| generator संज्ञा | /ˈdʒɛnəɹeɪtə(ɹ)/ | जनित्र, जनरेटर |
| colleague संज्ञा | /ˈkɒliːɡ/ | सहकर्मी, साथी |
| threshold संज्ञा | /ˈθɹɛʃ(h)oʊld/ | डेवढ़ी |
| diaphragm संज्ञा | /ˈdaɪəˌfɹæm/ | मध्यपट, तनुपट |
| steroid संज्ञा | /ˈstɛɹɔɪd/ | सांद्राभ |
| calorie संज्ञा | /ˈkæləɹi/ | कैलोरी |
| inflammatory विशेषण | /ɪnˈflæmət(ə)ɹi/ | उत्तेजक |
| inflammation संज्ञा | /ɪnfləˈmeɪ̯ʃən/ | जलन |
| deliberate विशेषण | /dɪˈlɪb.(ə.)ɹət/ | मंथन |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| pick up क्रिया | उठाना | |
| go out क्रिया | बाहर निकलना, निकलना | |
| stand up क्रिया | उठना | |
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- I'm going to explain how neurons control muscle.
- You've only got three ingredients.
- You might ask, well, what about the speeds of movements?
- How can we test recovery?
- What do you mean by that?
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | who's been doing · have been training · I've been talking |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | has been · have come · hasn't done |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | is governed · are involved · are called |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | people who are · yourself, which is · person who hasn |
ध्यान देने योग्य उच्चारण
वक्ता 77 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, don't, I'm। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: pathway /ˈpæθˌweɪ/, threshold /ˈθɹɛʃ(h)oʊld/, rhythmic /ˈɹɪð.mɪk/
- “sh” और “zh” की ध्वनियाँ: repetition /ˌɹɛp.əˈtɪʃ.ən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, threshold /ˈθɹɛʃ(h)oʊld/, contraction /kənˈtɹækʃ(ə)n/, nutritional /njuːˈtɹɪʃ.ə.nəl/
- लंबे शब्द — बलाघात सही रखें: hypertrophy /haɪˈpɜɹ.tɹə.fi/, repetition /ˌɹɛp.əˈtɪʃ.ən/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, variability /ˌvæɹ.i.əˈbɪl.ə.ti/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर neuron, pathway, physiology जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।