تدريب Shadowing: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - تعلم التحدث بالإنجليزية عبر الفيديو
اختر وضع التدريب
كل وضع يفتح غرفة تدريب بملء الشاشة.
62 جمل
إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.
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Welcome back to Move with Nicole.
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Today's class is a five minute obeliques workout that is perfect to add on to another class or do on its own.
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So when you're ready to get started, roll out your mat and let's begin.
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For today's class we only have five different exercises that we will perform for 45 seconds and then we'll rest for 15.
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So getting ready for our first exercise on our back pulling opposite elbow to opposite knee.
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Let's go.
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Exhaling each time that you curl your head and shoulders up pulling elbow to opposite knee.
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Really nice.
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Exhale twist, inhale lower.
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Try to keep your elbows nice and wide
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and really draw your elbow all the way up to your knee versus bringing your knee to your elbow.
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You're doing really well.
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Just five more seconds, four, three, two and one.
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Second exercise, resting your head on the mat with your hands down by your side.
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We take a double toe tap to the floor then lift your hips, lifting one hip up a little bit higher.
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So you're twisting in that hip lift.
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Let's go, you tap, lift your legs and lift your hips.
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So really getting into your obliques with this one, I want you to try and control this as best you can.
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Inhale as you tap your toes, exhale as you lift your hips.
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You've got it.
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If you want more of a challenge, see if you can tap your toes a little bit further away from your body.
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And as you lift your hips, try to keep your toes pointed up towards the sky.
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Be careful that I don't come too close to your face.
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Three more seconds, two and one.
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Well done.
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Next exercise, we come onto our forearms.
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We'll take one little hip dip and then switch to the other forearm.
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So getting ready, lift your hips up and let's go you lower the hips,
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lift and then switch to the other forearm.
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Lower, lift and switch arms.
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Really press down through your shoulders, lifting up through the side of your waist, really getting into our obliques.
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Take this at your own pace.
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As you roll into your side plank try to keep your hips nice and stacked on top of one another.
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Be careful that you're not rolling that top hip back.
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You're almost there, five more seconds, four, three, two and one.
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Beautiful job.
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Second last exercise.
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Come onto your forearms, lift your legs up to the sky.
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We're going to take our legs over to one side, pull our knees in and out and then over to the other side.
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Getting ready.
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Drop your legs to the right, pull the knees in, extend out and then lift them up and over to the other side.
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Nice inhale as you drop them down.
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Exhale as you pull your knees in.
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Only lower your legs as low as you can, making sure that you're dropping your ribs down towards your hips to protect your spine.
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If you're feeling any pain through your lower back, just make sure that you're not dropping your legs too low.
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You're almost there.
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Five more seconds.
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Three, two, and one.
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Okay, final exercise.
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Let's come into our bare position so hands under shoulders knees under hips,
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hover your knees off the floor and really draw your navel in.
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You pull one knee into your chest twist over to the opposite elbow draw it through center and switch sides.
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So nice inhale as you pull the knee in, exhale as you twist.
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Try to keep your spine nice and straight, really press down through your shoulders and lift up through your navel.
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Keep your gaze in between your fingertips.
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This is your last exercise so stay with us, you've got it.
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Just 10 more seconds.
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Okay this is it only three more seconds, two and one.
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Well done!
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I hope you enjoyed today's a five minute obliques workout.
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Feel free to repeat this workout as many times as you need to feel the burn.
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Thank you so much for joining us today and we hope you have the most beautiful day.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 62 جملة و693 كلمة للتدرب على الترديد. مدة الكلام 5:36. يتكلم المتحدث بسرعة ثابتة، نحو 124 كلمة في الدقيقة، وهي سرعة مريحة للترديد. 85% 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 |
|---|---|---|
| knee اسم | /ni/ | رُكْبَة |
| hip اسم | /hɪp/ | وَرِك |
| elbow اسم | /ˈɛlboʊ̯/ | كُوع, مِرْفَق |
| twist فعل | /twɪst/ | لَوَى, بَرَمَ |
| toe اسم | /təʊ/ | إِصْبَع, إِصْبَع اَلْقَدَم |
| spine اسم | /spaɪn/ | عَمُود فَقْرِيّ |
| versus | /ˈvɝsəs/ | فِي مُقَابِل, ضِِدَّ |
| stack اسم | /stæk/ | كَوْمَة, كُومَة |
| waist اسم | /weɪst/ | خَصْر, وَسَط |
| gaze فعل | /ɡeɪz/ | رَنَا |
| rib اسم | /ɹɪb/ | ضِلْع |
| curl اسم | /kɜɹl/ | جَعْدَة |
| exhale فعل | /ˌɛksˈheɪ̯l/ | زَفَرَ |
| forearm اسم | /ˈfɔːˌɹɑːm/ | سَاعِد |
| inhale فعل | /ɪnˈheɪl/ | شَهَقَ |
الأفعال المركبة التي ستسمعها
| الكلمة | المعنى |
|---|---|
| lift up فعل | رَفَعَ |
| hands down ظرف | بِسُهُولَة |
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع المستمر am/is/are + -ing — شيء يحدث الآن أو في هذه الفترة | You're doing · you're twisting · you're not rolling |
| المستقبل بـ “will” will + فعل — قرار أو وعد أو توقع | will perform · We'll take |
نطق يحتاج إلى انتباه
يستخدم المتحدث 15 من الصيغ المختصرة، مثل you're, we'll, you've. انطقها بصيغتها القصيرة كما تسمعها.
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ردّد جملة جملة بالسرعة العادية، وكرّر كل جملة حتى يتطابق إيقاعك مع المتحدث.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل knee, hip, elbow.
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.