跟读练习: Functional Strength: The Only 5 Exercises You Really Need - 通过YouTube学习英语口语
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When people talk about functional strength training and then they start standing on a ball and juggle oranges,
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When people talk about functional strength training and then they start standing on a ball and juggle oranges,
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it doesn't make a lot of sense to me because that doesn't look like my life.
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But if you have to get a heavy bag of groceries or something,
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you've got a deadlift.
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You need to find several exercises that have a reputation for building strength that reaches beyond the ability to do this exercise.
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There's no correlation between the number of exercises and the platform results.
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So find several exercises that you enjoy,
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that don't hurt you, and there is absolutely no reason for you to change these exercises.
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Just enjoy them for years.
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I'm obviously very partial towards kettlebells,
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but one of the great many benefits of kettlebell training,
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it allows you to train power and power endurance in an extremely safe manner.
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And what's also very unique about it,
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you don't have to use a lot of weight.
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The big issue is you have to hip hinge,
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not lift the kettlebell with your back or with your arms.
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So some years back, me and several other of our colleagues,
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instructors, we started doing swings.
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So we were using just a 53 pound belt.
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The most experienced guys, we were able to generate over 10 Gs of acceleration.
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So basically we made that 50 pound belt weigh 500 pounds.
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So you can apply tremendous amount of load.
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Of course, you don't start with that.
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It's not how you start your swings.
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And you can develop power endurance.
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So you can do a whole lot of different,
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many different sets, many sets.
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In the kettlebell world, we refer to what the hell effect.
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What the hell effect is when you're getting an adaptation that's not a beginner's gain,
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but it's an adaptation that's totally unexpected.
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There's some collateral benefit, how suddenly you're able to do something.
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The improvements in fat loss, improvements in resilience.
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But like, why would anybody want to do power training who's not a power athlete?
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For the reasons of longevity,
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how important it is to have high levels of power.
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And the kettlebell swing is one of the ways to develop it.
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So some of the tactical teams that I worked with in the U.S here,
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when they added either swings or snatches to their training,
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with the kettlebell, plus one-legged kettlebell deadlifts as well,
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they stop tearing their hamstrings.
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So you have this amazing way to do eccentric loading for the hamstring,
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but it's very safe and just really prepares you.
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One of my friends is still playing baseball in the 60s.
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He says, thank you for the kettlebells.
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He went through the course 20 years ago and he's still doing that.
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He's retired, but he's still doing that.
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So that's a great benefit.
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If we are looking at the barbell,
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I would start out with the narrow sumo deadlift.
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Your stance is just wide enough to let your arms through.
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Your arms stay parallel to each other.
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So you You just find a very comfortable stance for yourself.
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And when people talk about functional strength training,
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and then they start standing on a ball and juggle oranges,
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it doesn't make a lot of sense to me because that doesn't look like my life or yours probably, right?
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But if you have to get a heavy bag of groceries or something,
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you got a deadlift.
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It's extremely important to learn how to hip hinge,
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how important it is for your back health and for your longevity.
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So you learn to do that.
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Then whether you decide to pursue the deadlift or not,
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a fantastic exercise for everybody is the Zurcher squat.
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The Zurcher squat is very easy, very simple.
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In the Zurcher squat, you hold the bar like this in the crux of your elbows.
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So it's resting right here.
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The advantage of the Zurcher squat over,
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let's say, the back squat or the front squat is even if you have messed up shoulders,
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wrists, elbows, you still can do that.
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And you have tremendous reflexive stabilization of your midsection.
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It's just very, very powerful.
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So you acquire that skill of getting tight.
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You don't want to, you know, bruise yourself.
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You want to be comfortable.
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You want to do it right.
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But it's not, doesn't take a lot of skill to do that.
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If we're sticking with the example of the barbell,
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you find some pressing exercise.
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The bench press has gotten bad reputation.
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If you look at athletes,
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they are making a great use of the bench press.
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It's a relatively simple exercise.
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And unlike other pressing exercises,
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it allows you to make strength gains with a very low volume of training.
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So you can do several sets of five once a week in the bench press and keep getting stronger.
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The beautiful thing about the barbell is,
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first of all, the satisfaction of lifting really heavy stuff.
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Some people find it extremely satisfying.
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If you don't, maybe it's not for you,
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but if you do, it's incredible.
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Then the ability to adjust the weights in small increments.
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So you can prescribe 87.5% one rep max and you can do that.
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The other great benefit of the barbell is some of the
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lifts allow you to make great gains in strength with a very low volume.
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It's possible to do three sets of five once a week in the squat and get very strong.
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Try to do that with pistols.
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It's just not going to happen.
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Grip strength is extremely important.
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Pretty much by gripping tighter,
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you are instantly increasing your strength in anything
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that you do take some pedestrian exercise like curls
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and do as many strict traps as you possibly can do what you normally do them
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and then start just crushing that bar or that dumbbell or whatever that you're curling.
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You will immediately be able to knock out several more reps.
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So that makes you so much stronger.
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And again, the value of a strong wrist and grip is obviously very important.
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For whatever reason, obviously it correlates with longevity.
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We don't know why.
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Correlation is not causation so we don't know whether getting a stronger grip is going to make us live longer,
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but statistically it's worth a try, right?
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So one can either find exercises that train the grip in the context of developing something else or train the grip directly.
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So either way is great.
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So the first examples would be climbing the rope or doing pull-ups and weighted pull-ups on a rope.
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That's a great way to train, obviously.
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So what you do, the way you program it is,
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let's say once a week you climb the rope and a couple of days a week you do pull-ups.
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That's a good way to go about it.
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And you don't need to do anything else.
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And another example would be some exercises like the kettlebell snatch.
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When you start snatching a heavy kettlebell and you drop it from overhead,
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that eccentric loading is very, very powerful.
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And that develops grip very, very well.
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We'll also warn you that hanging on the bar and doing farmer's carries,
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beneficial as they are for many reasons,
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carrying two heavy objects, it's going to really pound your spine.
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But on the other hand,
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asymmetrical carry, it appears to be very beneficial.
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Then there's another interesting example.
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Dr. Mike Prevost, who used to work with the U.S.
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Marine Corps and Navy, he developed this very interesting protocol and a test called the kettlebell mile,
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where you take a kettlebell that's approximately 30% of your body weight.
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He has good reasons why it has to be that way.
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And you pretty much run with this kettlebell and you switch hands as much as often as you want.
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And it's a fantastic way to improve your running posture,
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to develop very stabilizing muscles and to improve your ability to rock.
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But it doesn't beat you up as much as rocking does.
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You know, rocking, carrying heavy weight,
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that's, it's rough on the body.
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It's a fantastic way to train your endurance an additional way.
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But it's also not something you jump into immediately.
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And also what's very cool is because you get to switch hands very often,
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you are not destroying your QL and other stabilizers that are contracting isometrically.
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If your muscle contracts briefly and then relaxes,
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contracts, relaxes, and the contraction cycles are really short,
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you're able to avoid glycolysis.
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You're able to keep that muscle working aerobically for a long time and not beat yourself down.
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Start by walking with a kettlebell,
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switch hands off, and then eventually build up to running and obviously build up gradually.
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Held like a suitcase?
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Yes, only, only like a suitcase case.
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So those are just a couple examples.
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There are many other examples.
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You can do snatch grip deadlifts.
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The list is very, very long.
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We can address the same thing in the same way with kettle bells.
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You can look in the bodyweight exercises,
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but you need to find several exercises that have a reputation for building strength
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that reaches beyond the ability to do this exercise.
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If you just do curls,
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you're going to get better at curls,
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but not at much else.
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Doing something like extension is not going to carry over to the squat.
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It's just not.
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The coordination is so radically different.
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So you find several exercises that you enjoy that don't hurt you,
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that you have the equipment available,
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that you got the proper coaching for,
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and you pretty much stick with them.
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And there's absolutely no reason for you to change these exercises.
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It's possible to change them on the margins,
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you know, from wide grip bench press to narrow grip bench press,
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squats with the paws, and so on and so forth,
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but you don't really have to do a great variety of things.
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There's no correlation between the number of exercises and the platform results.
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So find this limited, just limited battery of exercises that you can do well,
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you can do pain free and just enjoy them for years.
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背景与简介
在这段视频中，讲者探讨了功能性力量训练的主题，并强调了选取适合自己的几种有效锻炼方式的重要性。视频中提到，生活中的实际需求，如搬运沉重的购物袋，需要我们在训练中注重建立整体的力量，而不是仅仅追求单一的锻炼项目。通过快速而安全的力量训练，可以有效提高身体的耐力和力量，适合所有年龄段的人士。
日常交流中的五个重要短语
- 动作为主：Functional strength training
- 用重物，引入负荷：deadlift
- 力量耐力：power endurance
- 限制受伤：stop tearing their hamstrings
- 意外的适应效果：what the hell effect
逐步跟读指南
要有效提升英语口语能力，并使用shadow speech技巧，可以按照以下步骤进行练习：
- 选择合适的内容：首先观看视频，并选择你想要练习的片段，确保视频内容与你的语言水平相符。
- 逐句跟读：播放视频时，暂停每个句子，尝试用自己的声音重现讲者的发音和语调。注意模仿语速与情感。
- 重复训练：多次重复听和说，帮助自己巩固发音和句子的构造。此时你可以利用shadowspeak的方法，使每次练习更自然。
- 记录进展：录制自己的跟读，并与原声音比较。这可以帮助你发现发音或语调上的不足之处。
- 应用学习：在日常生活中尝试使用这些短语，通过实践提升口语自信心以及交流能力。
记住，保持耐心，多次重复练习是学好英语的关键。回放看YouTube学英语的资源，将大大提高你的语言能力。
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。