Практика Shadowing: 12 Science-Backed Ways Women Should Train - Изучайте разговорный английский с YouTube
C1
Almost all fitness and nutrition advice you see online was built for men.
226 предложений
Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.
1
Almost all fitness and nutrition advice you see online was built for men.
2
But women's bodies don't run on the same operating system.
3
We have menstrual cycles, hormonal fluctuations.
4
Our physiology literally plays by different rules.
5
Most of us have been told to just train like smaller men.
6
And Han says, After digging through hours of Dr. Stacey Sims' research,
7
I've condensed the science into 12 powerful evidence-based tips so you can finally eat,
8
train, and recover in sync with your biology.
9
Number one, recovery time for women.
10
Women are naturally more fatigue resistant because we have muscle fibers that recover quickly.
11
Imagine a man and a woman are doing five squats in three minutes.
12
They spend 30 seconds doing the squats and two minutes 30 taking a rest.
13
By the end, the man will get better results relative to sex and weight.
14
But if a woman trims a rest to one minute 30 between sets,
15
she's going to get the same gains as the man with the two minute 30 rest.
16
So you're actually saving time in the gym thanks to the shorter breaks.
17
Which means extra time to do all of your favorite things.
18
Like dancing.
19
Or working.
20
Or maybe both.
21
Number two, strength train.
22
All women, regardless of age,
23
should be doing strength training.
24
We're talking three or four times a week.
25
Put your hand up if you're already doing this.
26
And be honest.
27
Women start losing muscle as early as 30.
28
And we need our muscles to keep our metabolism sharp,
29
brain healthy, and our bones strong.
30
In our reproductive years, so our 20s to our 30s,
31
we're focusing on building muscle with strength.
32
That means high reps.
33
As we hit peri and post-menopause,
34
we're looking at building strength.
35
That means low reps.
36
The high reps we did in our 20s don't challenge our nervous system enough.
37
So we need to lift heavier weights to protect our muscles and our brain as we age.
38
Number three, learn the proper movement.
39
Whether you're 20 or 40 or even Han's age,
40
you need to nail the basics.
41
Speaking of, how old do you guys think Han is?
42
Let me know in the comments down below.
43
If we especially want to lift heavier in our older years,
44
when we are more susceptible to injury,
45
we need to nail the basics as early as possible.
46
So if you've never done any strength training before,
47
any kind of resistance is good.
48
Maybe it's just body weight at the start.
49
Then maybe you're putting on a backpack with some stuff inside to make it a little bit heavier.
50
Instead of running into the gym and picking up any old weight,
51
remember that learning the basics is a long-term investment.
52
Number four, free weights over machines.
53
I'm gonna say it, machines were designed for men not for women and definitely not for harm.
54
Sorry buddy.
55
And so it can actually increase the risk of injury when you're using heavier weights on machines.
56
They're fine for beginners to get some resistance and build resilience.
57
But Dr. Seis-Sins recommends using free weights like dumbbells or barbells because they engage the stabilizing muscles and mimic real life movements.
58
After all, you don't lift your groceries with just your arms,
59
so bicep curls on a machine isn't very functional.
60
Number five, high intensity training.
61
30 seconds is all you need to change your body.
62
The stress from high intensity training, one, releases myokines.
63
And number two, produces lactate.
64
Women by nature don't have enough of this muscle fiber that produces lactate.
65
So high intensity training helps us to develop more of these fibers.
66
So what can you do?
67
Sprint interval training.
68
And no, this isn't just running.
69
Think kettlebell swings, push-ups, anything you can do to go all out for 30 seconds.
70
Then it's followed by a two-minute rest.
71
You want to recover well enough to be able to go all out again.
72
And then you repeat this up to five times and do this routine once or twice a week.
73
You can find so many high-intensity programs online,
74
so don't get too intimidated,
75
especially if you don't know where to start.
76
Number six, getting abs the right way.
77
100 sit-ups or 50 crunches might work perfectly for men,
78
but it doesn't work for women.
79
Women naturally have a lower center of gravity compared to men,
80
so women need to do exercises where the abs support the body and keep them stable.
81
Compound movements like squats or deadlifts use multiple joints at once,
82
which forces your core to work harder to keep you stable.
83
Strengthen your posture and helping those abs show naturally by standing taller.
84
Number seven, work with your menstrual cycle.
85
Your cycle has two main phases.
86
First up is the follicular phase,
87
starting on day one of your period to mid-ovulation.
88
This is when your hormones are low,
89
meaning this is actually the prime time for lifting heavy and high-intensity training.
90
It's because your body can build muscle much more efficiently and you've got more energy in the tank.
91
After ovulation, that is when an egg is released from a woman's ovary,
92
comes the luteal phase.
93
Hormones are high, weights are feeling heavier,
94
and intense workouts aren't as ideal.
95
But here's the tricky part.
96
Not every woman ovulates every cycle,
97
but you wouldn't know because you still bleed regardless.
98
That means those high hormone phases where you feel less energy isn't guaranteed.
99
So it's so, so important to track your patterns and understand your cycle.
100
Every woman has a unique cycle.
101
Listen to your body.
102
Speaking of women's health, let me introduce you to Ritual.
103
All of Ritual's products are made traceable,
104
meaning they tell you where the labeled ingredients come from,
105
why they're there, and how their products are validated.
106
Essential for Women 18 Plus is a clinically backed,
107
clean, high-quality multivitamin for women 18-49 to help fill key nutrient gaps in the diet.
108
So what makes this different from others?
109
In a university-led clinical study on Essential for Women 18 Plus,
110
they saw increases in vitamin D and omega-3 DHA levels in 12 ways.
111
It has a clean formula with 9 high-quality key nutrients in bioavailable forms.
112
Bioavailable means that your body can easily absorb and use the nutrients.
113
We're talking iron, omega-3, vitamin D, magnesium, and more.
114
We'll talk about the importance of these nutrients in tip number nine.
115
Not only that, Essential for Women 18 Plus is USP Verified,
116
a third-party quality certification that sets one of the highest bars for product transparency,
117
and less than 1% of multivitamins have earned this mark.
118
It's super easy to take two capsules daily that are essenced mint,
119
leaving a refreshing feeling in your mouth.
120
The delayed release capsules are gentle on the stomach
121
so you can take them with or without food
122
which I really appreciate because some days I forget to have my supplements with food
123
so I just skip the day entirely and it's subscription-based so you don't need to worry about running out.
124
You can use my code HannahKim25 for 25% off your first order of Ritual.
125
Thank you to Ritual for sponsoring this portion of this video.
126
Number eight, have creatine like it's nobody's business.
127
Creatine has gone in this prep that it makes you bulky and that it's for bodybuilders.
128
But this is actually the number one supplement recommended by Dr. Sims.
129
Creatine, creatine, creatine, creatine, creatine.
130
The brain, heart and muscles all benefit from creatine.
131
Women naturally only have 70 to 80% of the creatine stores that men do.
132
So supplementing fills that gap.
133
And I know you girlies are very much so invested in your gut health,
134
so you'd be very happy to know that creatine supports and protects your gut lining,
135
reducing gastrointestinal distress, which women do experience at higher rates than men.
136
A typical dose is 3 to 5 grams a day,
137
which is roughly half a teaspoon in water or even your matcha.
138
When choosing a creatine supplement,
139
go for CreaPure, a German brand that uses water-based production processes,
140
whereas many other brands use acid-based processes,
141
which can cause bloating and nausea.
142
Number 9, supplement intentionally.
143
Vitamin D3, protein powder, iron, and omega-3.
144
That's it, on to our next tip.
145
Woo!
146
Why vitamin D3 and not vitamin D2 or vitamin RCD2?
147
Vitamin D2 is more of a storage form,
148
whereas vitamin D3 is already in that functional form.
149
Not too sure about vitamin R to D2 though.
150
Vitamin D is really important.
151
The problem, most of us aren't getting enough of it.
152
I don't think that's a very smart idea.
153
Iron is what lets your hemoglobin carry oxygen around in your blood.
154
So low iron means not enough oxygen in the body,
155
which means you feel very flat and very tired.
156
Not all women need to supplement for iron,
157
but it is crucial for those with very low levels.
158
The trick with iron is timing.
159
There's this enzyme called hepcidin that actually blocks iron absorption and spikes after exercise.
160
So the best time to supplement is before training or at night away from exercise.
161
Number 10, ditch the ice baths.
162
You know what Han hates more than soggy socks?
163
Ice baths.
164
People willingly turning themselves into frozen dumplings.
165
But it's definitely worth it because the benefits are actually pretty wild.
166
But again, what works for men doesn't work for women.
167
When men jump into icy cold water,
168
their blood vessels constrict, but soon the shivering kicks in.
169
And that's where all the cool changes occur.
170
For women, when we hit icy cold water,
171
our bodies often just constrict and stay locked there.
172
We never actually make it to the shivering phase.
173
The good news, cooler water around 15 to 16 degrees Celsius is the sweet spot.
174
At that temperature, women actually get the same benefits as men do in icy cold water.
175
That sounds like a win to me.
176
High five.
177
But the timing matters.
178
Cold dampens inflammation, which is not so great if you're trying to build muscle.
179
So don't plunge in eight hours after training.
180
Number 11, get hot in the sauna.
181
In a 60 to 80 degree sauna,
182
women can often sit comfortably for around 20 minutes while men start sweating almost immediately.
183
That's because men and women regulate temperature very differently.
184
Men cool down by sweating fast,
185
but it also puts them at a higher risk of dehydration.
186
Women, on the other hand,
187
their blood vessels open first,
188
spreading heat through the body before they start sweating.
189
This lets women stay in the heat for longer before reaching the same level of stress as men.
190
But it also means that women need more time in the sauna to get the same benefits.
191
The minimum dose?
192
Around 10 to 15 minutes twice a week.
193
And a bonus tip, after a workout,
194
spending up to 30 minutes in the sauna helps recovery by signaling the body to make more red blood cells
195
and boost blood volume, improving circulation and oxygen delivery.
196
Number 12, exercise to stress.
197
Stress is good for you.
198
No, we're not talking about the stress you get from burning your cookies, but from exercise.
199
Exercise isn't just about getting fitter.
200
It's about training your body and brain to handle stress better.
201
Take walking up a hill for the first time.
202
The first time feels brutal.
203
But a few weeks later, easy.
204
It's your body adjusting every system to handle stress more efficiently.
205
And that resilience doesn't just stay in the gym.
206
It ripples through your entire life.
207
Work, assignments, or unexpected chaos you're less likely to break down.
208
On the other hand, sitting down and staying indoors does the opposite.
209
It leaves you feeling sluggish,
210
flabby and actually more stressed.
211
Movement is the simplest, most effective tool we have to thrive under stress.
212
With that said, that is the end of this video.
213
Comment down if you would like a part two on nutrition, fasting and more.
214
And by liking this video,
215
it really helps push the video to reach more people who like you,
216
I hope will learn new valuable things.
217
I'll see you guys in the next one.
218
God bless you guys.
219
You got this.
220
Different setup because I'm actually in Australia as I'm filming this and this very thing is my dog Noorie.
221
No, it wasn't a rug.
222
She was sleeping so soundly so I just couldn't move her.
223
Hello!
224
What was that?
225
She was a little dazed because she just woke up.
226
Do you have any words?
Скачать приложение
ИИ-оценка каждого произнесённого вами предложения
TRENDING
Популярные
Об этом уроке
В этом уроке вы познакомитесь с уникальными методами тренировок для женщин, основанными на научных исследованиях. Вы изучите, как адаптировать режим тренировок и питания в соответствии с особенностями женской физиологии. Также вы получите полезные советы о восстановлении, силовых тренировках и основах правильных движений. Это поможет вам не только улучшить физическую форму, но и нарастить уверенность в себе во время занятий спортом.
Ключевая лексика и фразы
- восстановление - recovery
- силовые тренировки - strength training
- движения - movement
- упражнения с собственным весом - body weight exercises
- гормональные изменения - hormonal fluctuations
- метаболизм - metabolism
- мышечные волокна - muscle fibers
- разные правила - different rules
Советы по практике
Для эффективной практики разговорного английского, воспользуйтесь методом shadowing. Этот метод обучения подразумевает повторение за говорящим, что помогает улучшить произношение и интонацию. Напоминаем, что темп в этом видео достаточно быстрый, поэтому вы можете начать с медленных сегментов, сосредоточившись на паузах между предложениями. Выберите несколько фраз из ключевых и пытайтесь повторять их одновременно с видео, используя метод shadow speech.
Обратите внимание на особенности звучания и ритма языка. Постарайтесь изучить не только слова, но и выражения, которые помогут вам в будущем при общении. Также, если хотите углубить свою практику и поднять уровень навыков, используйте ресурсы, такие как shadowspeaks или другие платформа для практики разговорного английского и осваивайте новые фразы и акценты, следя за оригинальным произношением.
Не забывайте уделять время восстановлению после разговорной практики, чтобы ваши мышцы (и умы) смогли переосмыслить новый материал. Это поможет вам не только запомнить изученное, но и применить его в реальных разговорах. Удачи в обучении!
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.
☕ Угостите нас кофе
ShadowingEnglish остаётся 100% бесплатным благодаря вашей поддержке. Стоимость серверов и ИИ высока — ваш кофе поддерживает нас! 🙏