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We use the Present Perfect to talk about past experiences without saying exactly when that happened. It is understood that it is possible that it may happen again: Have you ever been to Scotland? Yes, I have visited it many times.
Usage 1
We use the Present Perfect Continuous to talk about actions that began in the past and are still going on, the Present Perfect can also express this but with the continuous we emphasize the repetition or continuity, I havent had a chance to rest today, I have been writing emails all day long. I have written many emails today.
Usage 2
Sometimes the Continuous tense indicates that something is recent. I have been reading crime novels lately. I have read crime novels lately. Sometimes the continuous indicates that the action is temporary: I have been living in London because of work for two months. I have lived in London for many years.
Recent actions
We can also use the Present Perfect Simple to talk about an action that took place in the past but that influences or is relevant to the present: I cannot go to the party because Ive broken my leg.
Recent actions 2
We can use both Present Perfect Simple and continuous to talk about actions that have just stopped , but which have present results. Your eyes look red, have you cried? (at any moment, neutral) Your eyes are red, have you been crying. (emphasis on recently). You are sweating, have you been running? (emphasis on recently)