تدريب Shadowing: Ab Training Made EASY With These 5 Tips! - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

كل وضع يفتح غرفة تدريب بملء الشاشة.

183 جمل

إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.

Five tips that are going to take your abs from looking flat to chunky and bulky.

خمس نصائح ستحول شكل عضلات بطنك من مسطحة إلى مكتنزة وضخمة.

These are the tips you need that are going to take your abs to the next level.

هذه هي النصائح التي تحتاجها والتي ستنقل عضلات البطن لديك إلى المستوى التالي.

Let's go.

هيا بنا.

Number one is learning to engage your abs on every rep, on every exercise.

النقطة الأولى هي تعلم كيفية تشغيل عضلات البطن في كل تكرار، وفي كل تمرين.

Too often I see people just slightly performing them wrong and it's putting tension on the hip flexors, just not on the abs.

كثيراً ما أرى الناس يقومون بها بشكل خاطئ قليلاً، وهذا يضع ضغطاً على عضلات الورك بدلاً من أن يكون الضغط على عضلات البطن.

So this is number one tip for getting those abs engaged.

إذًا هذه النصيحة الأولى لتفعيل عضلات البطن.

One of the most effective, if not the most effective exercise for abs, hanging leg raises, as long as you're performing them correctly.

تُعد تمرين رفع الساقين مع التعليق أحد أكثر التمارين فعالية لعضلات البطن، إن لم يكن الأكثر فعالية على الإطلاق، طالما أنك تقوم بأدائه بشكل صحيح.

Instead of what I see all the time is people just

بدلاً مما أراه طوال الوقت وهو أن الناس فقط

raising their legs straight up without actually thinking about engaging the abs.

يرفعون أرجلهم بشكل مستقيم للأعلى دون أن يفكروا فعلياً في شد عضلات البطن.

The key before lifting your legs up is to learn how to roll your waist forward.

المفتاح قبل رفع ساقيك هو تعلم كيفية لف خصرك إلى الأمام.

So this is engaging the lower abs.

إذًا هذا يستهدف عضلات البطن السفلية.

If I'm just raising my leg up, yes, the lower abs will get some work, but the majority of the tension is going to be on the hip flexors.

إذا كنت فقط أرفع ساقي لأعلى، نعم، ستعمل عضلات البطن السفلية بعض الشيء، لكن الغالبية من التوتر ستكون على عضلات ثني الورك.

So what you need to do is think about your abs crunching in together.

لذا ما عليك القيام به هو التفكير في عضلات البطن الخاصة بك وهي تنقبض مع بعضها البعض.

As you can see, they're way more engaged than if I'm just lifting.

كما ترى، هم أكثر تفاعلاً بكثير مما سيكون عليه الحال لو كنت أقوم برفع الأثقال فقط.

I'm tensing my abs now and just lifting my legs rather than tensing your abs just by rolling your hips forward.

أنا أقوم بشد عضلات البطن الآن وأرفع ساقي فقط بدلاً من شد عضلات البطن بمجرد دفع الوركين إلى الأمام.

So when I'm doing the leg raise up, I'm actually intentionally tensing them by squeezing.

لذا عندما أقوم برفع الساق، أنا في الواقع أقوم بشدها عمداً عن طريق الضغط عليها.

but by rolling my hips forward they automatically engage

so on the leg raises that's the first thing you should be thinking about before performing your reps

so there rather than me lifting my legs up you can

see i'm not even lifting my legs i'm purely crunching with my abs by rolling my hips forward

and that's generally all you need but to get the full range of motion you would want to come up a bit,

but learn to just bring your hips off the bench.

The faster you can get this motion down, this bit of technique, the faster your abs will grow.

So when you put them all together, instead of it just being like this, it should be that first and then your legs up.

My abs are on absolute fire just through a few reps and that goes to show how important the technique is.

Still on tip number one, but I'm going to show you the most effective technique

and how to engage your abs on the most effective exercises for your abs, which will take me into tip number two.

We've got cable rope crunch.

We actually have a machine here, but it's the same whether you're doing it on the cables or any motion where you are crunching.

You need to be thinking about your abs contracting together.

Lots of the time I see this mistake.

So they'll get the cable rope and they'll just come straight down here.

Okay.

And there is no contraction really in your abs.

That's It's more of like a plank movement, you know, but you're not actually contracting your abs.

So as you come through, rather than just coming straight forward, you need to be contracting, bringing your head more towards your waist.

You don't want your chin to come on your chest.

You want that distance to stay the same, but contract your abs.

I've used this before, but

if you just think about your finger the three different breaks in your finger

or your abs instead of just going straight down you need to contract

and curl your abs together

so this would be wrong coming straight down not actually getting

full contraction rather than tucking your head more towards your waist Now I can feel my abs are engaged

and the difference will be drastic when you start contracting rather than just stabilizing straight.

We want to be tucking our head under while keeping the same distance away from our chest and chin.

Number two is going to be about obliques.

So they are going to be key to framing your abs, but we want to target them the right way and not really effectively build a wider waist.

So this is one of my key exercises for doing that and probably really the only exercise I do for obliques.

So if you want the striations on your obliques,

you need to be hitting them as frequent as abs and this is one of my go-to exercises to do that.

So what we want to do is get on the ball of our hip, find a decline bench where you can secure your leg.

You can also do this on the floor and I'll show you an alternative exercise if if you don't have this equipment.

But what we wanna do is feel the tension along our oblique as we come down and then same thing, squeezing up.

What we're not doing is the same as the upper crunch, as I said, and just coming straight up.

It's a matter of squeezing and contracting with every rep.

You can also mix it up by just bringing a slight rotation into it, which will put a little bit more onto the abs as well as obliques.

You can use a mat here, but I don't have one

they're being used around the corner the gym's a little bit busy this morning

but you don't really need one the same thing though we're on the ball of our hip

and what we're doing is keeping ourselves balanced with our elbow

making sure we're not too far over either way getting a good strong core

and what we're going to do is not bring our knees in

because once again we want to crunch together

so my legs are going up to squeeze the obliques this is generally going to work the same area as

that decline bench oblique crunch and obviously when you've done your reps

that side then you switch to the other side yeah my abs are on fire

so my tip number three kind of rounds up what i've done

so far in the video and

that is the three most essential exercises i'm not even joking

these are the only three you really need to do of course you need to obviously increase with progressive overload

and step up the technique the reps and things like that

but if you're smashing these three exercises you're going to build a good core

and that is leg raises whether they're hanging lying

or using the assisted leg raise machine this is by far the most effective for building those lower abdominals

and then exercise number two for the upper abs is going to be cable rope crunch

or an upper crunch i prefer this machine

if you don't have it then you know the exercise where you do it on the cables on your knees

and crunching together, making sure you're using that technique that I spoke about in tip number one.

So those are the most effective exercises for the lower abs and then the upper abs, the cable rope crunch.

These are the exercises that if I couldn't do any other ab exercises again for the rest of my life, these are the three I would choose.

And then for the obliques, we've got the decline bench oblique crunch.

And remember, you can do all of these exercises without this equipment.

And I'll just quickly run through those now.

So these exercises are going to be good

if you're not at the gym and you want to keep those gains going while you're at home.

So you've got the lying leg raises, which will be the alternative for the hanging leg raise.

So quick technique tips with these is whenever we're bringing our legs up, we don't want to raise as our feet come over our waist.

See how my feet are in line with my waist?

that's when you want to raise your hips up.

We don't want to cheat and do it like this because we're not getting the engagement in our abs.

What we want to do is let our legs get to around our waist height

and then raise up and control back down.

Exercise number two is going to be the alternative for the cable rope crunch.

If you have a little bit of weight at home, you can add weight.

But if you get the technique right, you probably won't need it.

So in this one, same thing.

We don't just want to come straight up.

We want to focus on getting a contraction in our abs by rolling together, keeping the same distance between our chin and our chest.

100

You have to bear with me.

101

I've done a lot of reps.

102

My abs are on fire.

103

Breathing out as you crunch, back in as you go down.

104

And then the third and final non-negotiable ab exercise or oblique exercise will be that decline bench oblique crunch.

105

This is going to be the alternative for the decline oblique crunch.

106

Same as I showed you earlier before, bringing those feet up and crunching in.

107

Stretch and contract.

108

And now we're into tip number four.

109

And this one is such a big tip.

110

and that is to avoid getting flat abs and build bigger blockier abs

111

so once you've got the leg raises to like 10 12

112

reps with your body weight you want to add some weight

113

because what you want to do is progressive overload

114

so we can actually make the abs bigger and thicker

115

and they're going to pop through your skin and to do

116

that you want to add some weight the easiest way to do

117

that is grabbing a dumbbell and putting it between your feet

118

so it's the same sort of thing focusing on

119

that technique rolling the hips forward

120

but now we've got some added weight to make it harder

121

so So that's the leg raises with the weight between your legs.

122

It's great for those lower abs.

123

And obviously you've got the cable rope crunch, which is already weighted.

124

But the key is to progress your weight like you would with any other muscle.

125

You wouldn't do like 20 to 30, 40 reps of biceps or chest to make it grow.

126

So you wouldn't want to do the same for abs.

127

You want to be hitting failure around that kind of 8 to 15 mark.

128

That is where the growth is going to happen.

129

It's the tip inside a tip.

130

And when it comes to training weights with your abs, yes, I train my lower abs with weights, my upper abs with weights, but what I don't really train is my obliques with weights.

131

I will keep those reps quite a bit higher and just to body weight, because what we don't want is to create a bigger, wider waist.

132

We want to shred them up.

133

Obviously it's kind of hard to just completely do

134

that with just training diet does that as well of course

135

but the key is to not focus on failing around 8 to 12 with the obliques

136

and going more to like 15 20 25 reps keeping the heavier weight to more the lower

137

and upper abs they are going to be growing underneath the skin

138

that you're or the fat you're bulking with but it is key

139

because whenever you cut back down the size is still going to be there.

140

It's the same with any other muscle.

141

You don't get big blocky abs by staying really shredded.

142

You got to bulk up, build the size in them, stay consistent with them like you would in every other muscle group.

143

Don't just leave them to the end and just do a couple reps.

144

You need to be hitting 20-30 minutes, two, three times a week with weights, mixing up exercises.

145

Or as I've said, you don't really need to mix up the exercises.

146

Just look at progressing the weight in those key exercises and your abs will grow.

147

So stop avoiding them during a bulk, be consistent with them like you would anything else.

148

And of course, the biggest key to having abs visible is your diet.

149

You know, if you're in a calorie surplus, you're gaining weight, you're not going to be seeing your abs as much.

150

But because this is taking me off of the trail talking a little bit, but whenever I bulk up no matter how big i really get you can still see my abs

151

and that is because years of training them during a bulk

152

and then cutting back down and gaining the size in them

153

because they've got big enough to show through my skin even whenever i'm big

154

and bulky and holding a bit more body fat so

155

that is why you need to be training them your body composition is going to get better

156

and better every time you bulk

157

and cut the first time i bulked like 16 17 years ago my bulk is completely different now.

158

You know, I've learned more things about my body.

159

My body composition changes.

160

So the bulk and the cut process are going to help you get much better abs and of course, every other muscle.

161

But the number one thing is obviously revealing them with diet.

162

Unfortunately, I get this question a lot is how do I lose the fat off my lower abs?

163

How do I lose the fat off my quads?

164

That's the thing.

165

You can't choose where you lose your body fat from.

166

We're all different and it will come off you in different stages.

167

So if you still have that little bit of body fat in a certain area, you've got to keep pushing and it will come off

168

but training the abs getting them bigger are going to be easier to see

169

so the bigger they are the easier they are going to be able to see

170

when i first started training years ago i don't do this

171

so much now

172

but i think that's why my abs have become quite a dominant part of my physique

173

because i used to do whole days on abs i'm talking

174

45 minutes to an hour on my abs don't ask me why it wasn't really necessary

175

but now i just spend 30 minutes three times a week guys use these tips train them during a bulk

176

and you will see them pop whenever you cut back down

177

if you really want to see them now start training them how i've told you

178

and getting a calorie deficit

179

and they will start popping through i hope you guys like

180

the video i forgot to talk about my competition as well i need to make a video about

181

that yeah i recently competed that's why i'm super lean like

182

this there's no way i'm gonna have abs in my veins for much longer

183

that might be alive i am pretty much the king of shreds

تنزيل التطبيق

كل ما تحتاجه للتحدث بطلاقة

تقييم النطق بالذكاء الاصطناعيتقييم كل جملة

تدريب IPAأتقن كل صوت

المفرداتابنِ رصيدك من الكلمات

لعبة المفرداتتعلّم أثناء اللعب

امسح رمز QR

Download on theApp Store Get it onGoogle Play

FOR YOU

فيديو موصى به

136 جمل

How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance

Business EnglishUniversity StudentsWorking Adults

247 جمل

Train Your Brain to Automatically Reach Your Goals

Business EnglishUniversity StudentsWorking Adults

381 جمل

Training W/ Angela White

Business EnglishDaily ConversationUniversity Students

247 جمل

6 Days OUT | FST-7 Shoulders with 4X Classic Olympian Champ Chris Bumstead

Business EnglishUniversity StudentsWorking Adults

المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة بمستوى B2 مبني على الفيديو “Ab Training Made EASY With These 5 Tips!”. أكثر الكلمات تكرارًا في الفيديو: exercise, leg, weight, oblique, crunch. يحتوي هذا الفيديو على 183 جملة و2500 كلمة للتدرب على الترديد. مدة الكلام 12:10. يتكلم المتحدث بسرعة، نحو 205 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 84% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

أصعب 15 كلمة في الفيديو، مع النطق والمعنى:

الكلمة	النطق	المعنى
crunch فعل	/kɹʌnt͡ʃ/	جَرَشَ
waist اسم	/weɪst/	خَصْر, وَسَط
rope اسم	/ɹoʊp/	حَبْل
squeeze فعل	/skwiːz/	عَصَرَ
tense اسم	/tɛns/	صِيغَة, صِيغَةُ الْفِعْل
chin اسم	/ˈt͡ʃɪn/	ذَقْن, دقن
bulky صفة	/ˈbʌlki/	ضَخْم
calorie اسم	/ˈkæləɹi/	سُعْر, سُعْرَة
biceps اسم	/ˈbaɪ.sɛps/	ذَات اَلرَّأْسَيْن
curl اسم	/kɜɹl/	جَعْدَة
abdominal صفة	/æbˈdɑm.ə.nl̩/	بَطْنِيّ
vein اسم	/veɪn/	وَرِيد, عِرْق
intentionally ظرف	/ɪnˈtɛn(t)ʃənəli/	عَمْدًا
elbow اسم	/ˈɛlboʊ̯/	كُوع, مِرْفَق
surplus اسم	/ˈsɝˌplʌs/	فَائِض

الأفعال المركبة التي ستسمعها

الكلمة	المعنى
come up فعل	طَلَعَ
go down فعل	نَزَلَ

جمل تستحق التكرار

جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:

We've got cable rope crunch.
See how my feet are in line with my waist?
We don't just want to come straight up.
I've done a lot of reps.
How do I lose the fat off my quads?

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	you've done · i've done · I've said
جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء	abs, which will · raises, which will · crunch, which is
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	is let · is already weighted

نطق يحتاج إلى انتباه

يستخدم المتحدث 81 من الصيغ المختصرة، مثل don't, I'm, you're. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “sh” و“zh”: contraction /kənˈtɹækʃ(ə)n/, shred /ʃɹɛd/, negotiable /nɪˈɡoʊʃəbəl/, striation [stɹaɪˈeɪ.ʃən], intentionally /ɪnˈtɛn(t)ʃənəli/
الكلمات الطويلة — انتبه لموضع النبر: negotiable /nɪˈɡoʊʃəbəl/, intentionally /ɪnˈtɛn(t)ʃənəli/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: rope /ɹoʊp/, biceps /ˈbaɪ.sɛps/, surplus /ˈsɝˌplʌs/, purely /ˈpjʊɹli/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: overload /ˌəʊvəˈləʊd/, vein /veɪn/
تتابع الصوامت — لا تضف حركة بينها: crunch /kɹʌnt͡ʃ/, bulk /bʌlk/, waist /weɪst/, squeeze /skwiːz/, contraction /kənˈtɹækʃ(ə)n/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل crunch, waist, rope.

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.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

تدريب Shadowing: Ab Training Made EASY With These 5 Tips! - تعلم التحدث بالإنجليزية عبر الفيديو

اختر وضع التدريب

تنزيل التطبيق

The ONLY 2 Exercises You Need to Fix Your Flat Butt

Study Tips - How to learn new content

Targeting Belly Fat Is... Possible?! (NEW Study)

My Morning Workout Routine

5 Ways To Become A Better Badminton Player

What actually makes muscles grow

Strengthen Your LES in 5 Minutes a Day | 5 Exercises for Acid Reflux Prevention

Speak 10X Clearer: Do These 3 Vocal Exercises Daily!

How to Create a Strength & Conditioning Program for Athletes | Programming for Athletic Performance

Train Your Brain to Automatically Reach Your Goals

Training W/ Angela White

6 Days OUT | FST-7 Shoulders with 4X Classic Olympian Champ Chris Bumstead

المفردات وملاحظات التحدث لهذا الدرس

أهم المفردات في هذا الفيديو

الأفعال المركبة التي ستسمعها

جمل تستحق التكرار

القواعد في هذا الفيديو

نطق يحتاج إلى انتباه

كيف تتدرب بهذا الفيديو

ما هي تقنية التظليل الصوتي؟