تدريب Shadowing: Dolph Lundgren - Maximum Potential - Japanese VHS - تعلم التحدث بالإنجليزية عبر الفيديو

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The End

Nature.

It's really amazing.

Planets, the omens, wind, water, life, and death.

Unpredictable, yet somehow in balance.

Just take a look.

You know, as a young kid, I loved academics and yards.

I didn't really have a physical side.

Things were out of balance.

I guess, somehow, by instinct, I searched out a sport that put emphasis on the physical side of me.

And I found martial arts and karate.

Now, as I became more proficient, I realized that physical fitness was extremely important in order for people to realize their full potential.

in any part of my life.

Physical fitness has surely brought balance to my life.

The body, it's a highly specialized, hard-working machine.

If you don't keep your service in tune, there is no way it will function the way you want it to.

I've seen so many people striving to achieve their goals and then just fall short, not because they didn't deserve their success or because they weren't smart enough,

but because their bodies didn't have the endurance it takes to succeed.

I found it very sad because I knew that if they'd only worked out and stayed healthy, reached their maximum potential.

There are five different sections in my workout.

to raise the body temperature and loosen up the muscle.

Cardiovascular surgery to work your heart, body, and circle to exercise.

Body sculpture to reshape our body by the muscular definition of strength.

Stretching to lengthen the muscle and prevent soreness and injury.

Stress management to, in a physical way, deal with a very serious threat to our health.

All you need is a more space, good ventilation, some water nearby and a jump rope if you have it.

You also need workout clothes and gym shoes with a soft sole.

I'll give you advice on using additional equipment as we move along.

Now adapt this program to your own personal level.

When you're ready, let's do it and go to work.

The purpose of the warm up is not only to stretch the muscles

and ligaments but also to gradually speed up the body metabolism.

We'll start with the neck and move down the body.

All movements should be slow and deliberate.

Concentrate on your muscles.

Now slowly stretch your neck muscles by tipping your head completely forward and back.

That's it.

Back, forward.

Don't force it.

Back, forward.

Now change the movement.

Go side to side.

Left, right.

Left, right. And circles.

One way and then back the other way.

Right, that's it, great.

Back, okay, great.

Now let's work the shoulders.

Shoulder shrugs backwards.

Go back, that's it, take your time.

And then forwards.

Feel those muscles, come on.

Forwards.

Great.

Now, back again.

Now let's swing those arms around.

Stretch your shoulders, your chest and your back.

Forwards.

Forward swing.

Let's go.

That's it.

Alright.

Turn around and go backwards.

Stay in movement with backwards.

That's it.

Great.

Alright, turn around and go backwards.

Same movement for backwards.

That's it, great.

Okay, let's continue stretching the chest and back, in this way.

And the other side. And switch.

clap both hands behind your back and stretch your chest and stretch your back this way now let's work the side abdominals

side bend give it a good stretch Good,

straight Try the same movements without the arms Deep down,

deep down Right, lift, right Very good

Let's try some trunk rotations to the right and switch and go around work your hips work your abdominal area

that's it keep going come on now trunk twists stretch that lower back and stretch that waist

That's it.

Switch around.

Let's work your hips through this.

Put your hands on your hips and push forward.

That's it.

Feet slightly apart and push.

And push and push.

Feel those muscles work.

Push.

Push to the side.

Great.

That's it.

Now let's work the quadriceps.

Grab your foot with your hand and stretch.

Feel it right down the front of your thigh.

Now the other leg.

If you have problems with your balance, use a chair.

Now let's work the hamstrings.

Feet apart and bend forward.

Stretch.

100

Keep Keep your legs slightly bent.

101

Stretch the other way.

102

That's it.

103

Feel those hamstrings work.

104

Good.

105

Place your feet a little further apart.

106

With your hands on your legs just above the knee.

107

Let's work the inner thigh with some stretch squats.

108

Keep your back straight and squat down.

109

It's a very slow and deliberate movement.

110

That's it.

111

Now let's work the cast.

112

Right leg forward and bend down.

113

Left leg forward and stretch.

114

Right leg again and stretch.

115

And let's work the other leg.

116

Heel down and stretch.

117

Very good.

118

Stand up, take a deep breath.

119

Let's work your heart, lungs and circulatory system.

120

Let's have some fun.

121

Ready?

122

Four rounds of a boxer's workout.

123

Let's start with shadow boxing.

124

Round one.

125

That's it.

126

Move in place.

127

Come on.

128

Move.

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Dance around like a fighter.

130

Shift your weight back and forth, back and forth.

131

That's it.

132

Try a few jabs.

133

That's it.

134

Jab.

135

And try a few combinations.

136

Left, right, left, right.

137

That's it.

138

Left, right.

139

Keep your chin down.

140

Tuck your chin.

141

Right.

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Keep moving, guys.

143

Come on.

144

I've been so cold

145

Yeah You can also use an exercise bike You can use a rolling machine Or you can just jog in place Anything,

146

just keep moving That's the important thing now, okay?

147

Keep moving 20 seconds 15 Keep going,

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come on Ten seconds, come on.

149

Five, four, three, two, one.

150

That's it.

151

Relax.

152

Shake loose, come on.

153

Shake loose, that's it.

154

Relax a while.

155

This tape is designed as a progressive workout to be used for a period of time by people of various fitness levels level.

156

It's very simple, just follow the exercises until you get tired and then rest until the next round starts.

157

Are you ready for round two?

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Go!

159

Now let's speed it up and jump some rope.

160

It's fun, okay?

161

Skipping rope is more strenuous to any thing you fit.

162

It takes little space and is a very effective exercise. So let's start down.

163

Come on.

164

Use a rope or if you don't have a rope, just use it in animation.

165

Swing your arms, you're on as if you had a rope.

166

And you're just as good, I'm telling you, just as good as a rope.

167

That's it.

168

Pick those knees up.

169

Rope skipping is great for your coordination, your stamina, your legs, your calves, everything.

170

I can't forget those diamond blue eyes.

171

Reach out and grab me and haunt me.

172

30 seconds left.

173

Come on, move it, move it.

174

That's it.

175

Try some harder stuff here.

176

Double time, move your legs, shifting back and forth, that's it.

177

20 seconds.

178

Go ahead, come on.

179

Good thing.

180

Move those legs, come on.

181

Good job.

182

Back and forth.

183

Let's get it.

184

5, 4, 3, 2, 1, that's it.

185

Oh boy, I'm taking a break.

186

How about you?

187

Huh?

188

You gonna go on?

189

Alright, sure.

190

That's fun.

191

Good.

192

I don't care.

193

Good.

194

Alright, we have ten seconds before the third break.

195

5, 3, 2, 1, and bell.

196

Now round 3, let's try some wind sprints.

197

Are you ready?

198

Go, run in place, pick those knees up.

199

That's it.

200

Now wear some running shoes, okay?

201

Go, pick them up, pick them up.

202

That's it, go.

203

Come on, push it, push it.

204

Go go go go go go go go go Alright!

205

That's it, jog in place now, okay?

206

Take deep breaths and shake it loose.

207

Running is great for you.

208

It works your entire body, but if you run outside, avoid hard surfaces, okay?

209

And please remember, wear good running shoes.

210

Ready for your second dash?

211

Go!

212

Pick those knees up.

213

Alright.

214

Pick them up.

215

And stretch out.

216

Get it, get it, get it.

217

Finish, finish, come on.

218

Alright, go-go.

219

That's it.

220

Push it, push it, push it.

221

Alright.

222

Ho, good job.

223

Cool out, jog in place, keep moving, shake loose.

224

One more dash left now.

225

Okay, just remember to keep your knees up.

226

Pick those knees up, okay?

227

Last dash, ready?

228

Go.

229

Remember to pick your knees up, come on.

230

All right, great, great.

231

Get ready for round four.

232

And here they are, ladies and gentlemen, out for the final round, and there goes Deval.

233

He's working those guys, working those guys, working those guys.

234

Moving left right, and a combination.

235

That's it, that's it, come on.

236

Alright, left right, he's still there, he's working against right.

237

He looks straight, he still looks strong, he looks very strong.

238

And an upper side.

239

Point.

240

Grab.

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Side stepping, he's right there, he's slipping.

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And a right hand, and another right hand.

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Brooklyn's left, Brooklyn's like dodging Okay,

244

he looks sharp Just look at him work, look at

245

him work

246

One

247

minute left though, ladies and gentlemen, one minute.

248

He's still looking incredibly strong.

249

Look at that right hand and that left hook.

250

This is amazing, man.

251

The man has no limitations.

252

Look at him.

253

30 seconds.

254

Moving.

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Come on.

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Keep moving.

257

25, 43.

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Right hand.

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Left hand.

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Right hand.

261

Come on.

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Keep punching, please.

263

Keep punching.

264

15 seconds at 14.

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13, the crowd is standing, the crowd is standing, he's still in there getting into the body, to the body, 6, 5,

266

4, he's working, 3, 2, 1, and that's it.

267

Good work.

268

Now let's take a water break.

269

Relax, have some liquid, not too much, and keep your energy up up.

270

Michelangelo said that a beautiful body is the manifestation of a noble spirit.

271

And look, the human body has fascinated every civilization throughout history.

272

All societies have encouraged or enforced their members to maintain good health and bodies. So let's

273

So let's follow the example of the ancient Greeks and work on sculpting our own bodies for the next 20 minutes.

274

Let's start with legs.

275

Narrow stance.

276

Let's do some squats.

277

Ready?

278

One.

279

Two.

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Move down parallel to the floor.

281

Three.

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Four.

283

Keep your hands out in front of you.

284

Five.

285

Six.

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7, that's it.

287

8, keep your back straight.

288

9, 10.

289

We'll be doing 4 sets of these.

290

11, 12, 13, 14, and one more, 15.

291

Alright, take 10 seconds rest.

292

Now, widen your stands, point your feet out, same hand position, ready?

293

And one, two, three, four,

294

parallel, five, six, this goes to inner thigh,

295

seven, eight, High, keep going,

296

ten, eleven, twelve, three, thirteen,

297

two more, fourteen, and fifteen.

298

Alright, back to the first narrow stance again.

299

Shoulder width, toes forward.

300

Are you ready?

301

One, two, three, that's great.

302

Remember parallel to the floor and on your desk.

303

Keep counting yourself now.

304

In the following exercise, you may not be able to complete all the repetitions in each set.

305

But don't worry, just gradually increase the number of reps each time you work out.

306

That's what's called a progressive workout.

307

Now give yourself time to build physical strength.

308

Ok, back to wide stance here.

309

Fourth and last set. Are you ready?

310

One, two, keep going.

311

That's it, great.

312

Now you must work each set until you're tired.

313

Then rest and wait for the next freeze frame and join in the next set.

314

Okay, so in this way you can work harder and harder the stronger you get.

315

Please concentrate, feel the muscles work.

316

Focus your energy.

317

Now let's work some lunges.

318

Keep your legs shoulder width apart.

319

Are you ready?

320

Lunge out, one, two,

321

and right alternating your legs and left and right we'll do 16 of these eight each leg left great

322

keep your movements smooth don't jerk down don't bounce down this

323

is a great exercise for a typical problem spot for women

324

which is the back of the thigh and the back of the buttocks That's it, great. And one more. And one more.

325

We're doing four sets of these, so take ten seconds off between these sets.

326

Are you ready?

327

Second set.

328

One.

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Two.

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Three.

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Four.

332

Stretch out.

333

Five.

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Put your hands on your hips Six Seven Good job Good

335

Feel that stretch Feel it One more One more.

336

One more.

337

Try to focus when you do this exercise.

338

Make sure that you concentrate on the muscle you're working.

339

One, third set.

340

Two, three, four.

341

Come on, keep going, come on, work those thighs Burn that back to shit,

342

wait, burn it up, come on,

343

burn it up Ready for the last set.

344

This is the big one.

345

Are you ready?

346

One, stretch out, two, and back, three, and back, four, and back.

347

While learning to focus your energy, don't go out to structure, you're not only getting physical to us,

348

but you'll be able to use this ability to focus on all other aspects of your life.

349

It's about intensity.

350

To develop your calves, stand straight with your feet slightly apart.

351

Toes out.

352

Are you ready?

353

1, 2, 3, 4, 5,

354

6, up, 7, 8, 9, 10.

355

Workout calves eleven, twelve, thirteen, fourteen, fifteen and now another set,

356

toes in are you ready?

357

This works the outer calf 1 2 3 4 5 6 7 8 9 10

358

11 12 13 14 15 Third set toes out again Are you ready?

359

One, two, three, and four, and five, come on, up.

360

Work, go, stand.

361

And ready for the fourth and last set.

362

Toes in. And go.

363

Two.

364

Three.

365

Four.

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Now let's work the upper body with some push-ups.

367

We'll use five different hand positions.

368

Start, let's start with normal grip, shoulder width.

369

One, two, three.

370

Make sure your back and legs are straight.

371

That's it.

372

Down, up, down, up, down, up.

373

Good work.

374

We'll do 15 of these in each set.

375

Set to narrow grip.

376

Ready?

377

One, two, three, four.

378

This works the chest.

379

Five, six, raise.

380

Keep going.

381

A little bit harder. But it's also better.

382

Legs straight, remember?

383

Now third set, fingers pointed out.

384

This will work your triceps, muscles in the back of your arm.

385

One, two, three, four.

386

Work those triceps.

387

Great.

388

And down, down, work the arm.

389

Alright guys, let's try another position.

390

Let's try with our fingers pointing in.

391

This works the shoulders and the back better.

392

One, two, three, four.

393

Now remember, work until you talk, then rest until the set is over and get ready for the next set.

394

Good job.

395

Now last grip is wide.

396

Are you ready to stretch that chest?

397

Are you ready?

398

One.

399

Stretch.

400

Stretch.

401

Stretch.

402

Stretch.

403

Stretch.

404

Stretch.

405

Last step now, come on, work it.

406

Feel a burn.

407

Now time to torture our stomach and our abdominal muscles.

408

Flip on your back and get ready for stomach crunches.

409

Are you ready?

410

One, two, three, don't, four, five, don't reach too far, don't lift your back off the floor.

411

Just your shoulders, like that.

412

Crunch that stone, great.

413

Don't jerk up, just curl up.

414

That's it.

415

Now next set, we'll do leg lifts.

416

Ready?

417

One, two, three, four.

418

Keep your hands under the small of your back.

419

This was your lower abdominal area.

420

Remember, don't let your feet touch the ground.

421

That's it.

422

Good.

423

Now time for exercise on your 3 alternate sit ups.

424

Are you ready?

425

1, 2, 3, and 4, and 5, and 6.

426

This works beside of your dog.

427

Curl and curl.

428

Now one legged foot.

429

Ready?

430

Try to touch your ankle.

431

One, and two, and three, and four, and five, left leg first,

432

and six, and seven, and eight, 9, 10, switch legs and do the same thing again.

433

Ready, go.

434

2, 3.

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Good.

436

Now time for some scissor crosses.

437

This works your lower abdominal legs.

438

Ready?

439

Extend your legs and go 1, 2, 3, cross over 4,

440

3, 5, 6, raise 7, good Keep going, come on,

441

keep going Keep it up Now let's work your waist again.

442

Lay on your right side, one hand behind your neck.

443

Ready?

444

Bring that thing.

445

Two, three, four.

446

Bring it up past the elbow.

447

Five, six.

448

You can go on the outside or on the inside.

449

You can go on the outside or on the inside.

450

Work those sides.

451

Contract.

452

Then contract.

453

Change sides now.

454

One and two and three and two and five.

455

Alternate inside, outside, inside, outside.

456

Now roll on your stomach and we'll work your lower back.

457

Your hands behind the small of your back.

458

Ready for some hypers or hyper extensions.

459

One, two, three, four, five,

460

keep your feet on the floor, six, and seven.

461

Seven and eight all the way up and nine look out

462

Keep your eyes up now move your hands behind your neck do the same thing again come on

463

And up Now some standing side bends to work the waist.

464

Ready?

465

One, two, three, four, five, six, seven, eight, nine, ten.

466

Keep going, this works your waist.

467

The problem's fought for men especially.

468

Let's take care of those love handles, guys.

469

The key here is high repetition Keep going, keep going

470

And side, and side, and side, and go Alright, now let's do some trunk twists.

471

Remember to keep muscular control.

472

Are you ready?

473

1, 2, 3, 4, 5, and keep going.

474

Keep those hands out, shoulder high.

475

And twist, and twist, and twist.

476

Go, go, go.

477

You feel this in the back of your weight.

478

Breathe.

479

Breathe.

480

Keep going.

481

Come on, come on, come on.

482

All right, all right great.

483

Now let's take a break and check your heart rate.

484

Use two fingers of your right hand to check your pulse.

485

Ready to count.

486

Go!

487

Stop.

488

Multiply the number of beats by five and get your working heart rate.

489

For optimum training effect it should fall within the target heart rate in the diagram shown here.

490

If your working heart rate is too high, please slow down.

491

If it's too low, you haven't worked hard enough.

492

Anyway, great.

493

You did a good job and hey, I'm proud of you.

494

Let's now take a break.

495

Relax, have some water and look at what you did.

496

After every workout it is always important to stretch.

497

It will help your muscles from tightening up, reduce soreness and increase your flexibility.

498

Let's go through a short stretching routine.

499

Since we've been through most of these stretches in the warm up, I'll let the pictures guide you.

500

Remember, each movement is slow and deliberate.

501

Don't bounce and concentrate on your muscles.

502

While you work, I'd like to talk to you about something very important.

503

To stay in shape, you have to do more than exercise.

504

As I mentioned earlier, the human body is like a machine.

505

It needs the right fuel at the right time and in the right amount.

506

If I give you an idea of how I eat during an average day, maybe it will help you plan your own nutrition better.

507

My breakfast varies a lot depending on my schedule.

508

If I'm gonna work out first thing in the morning, maybe I'll have some fruit like banana or orange just to get the blood sugar going, you know?

509

Your blood sugar is lower at night than it is during the day, so you gotta get a little kick before you work out.

510

Say I gotta take care of some business first, then maybe I'll have a little heavier breakfast like some bread,

511

some bran muffin with a bit of honey or maybe cereal.

512

I usually use apple juice instead of milk.

513

It has more carbohydrates and I just like the taste, that's it.

514

Also, maybe I'll have half a cup of coffee.

515

Sometimes I'll have hot cereal, but usually I try to avoid the added salt, butter and sugar.

516

If I really need a big breakfast, I'll go for eggs.

517

And usually I eat them minus the yolk because the yolk is where most of the fat and cholesterol is stored.

518

Basically, you want to go for carbohydrates before working out and for protein afterwards.

519

Protein are things like fish, chicken, red meat, veal, eggs, and so forth.

520

Carbohydrates are bread, muffins, cereal, pasta, rice, potatoes.

521

I make lunch my biggest meal.

522

I usually eat fish, chicken, the salad and maybe a complex carbohydrate like rice or potatoes or pasta.

523

Also I like vegetables a lot because they're a good source of fiber and they have a lot of vitamins, especially the dark green ones.

524

A good rule of thumb for eating throughout the day is basically to decrease your carbohydrate intake

525

and increase your protein intake as the day progresses.

526

I basically start the day with carbs and end it with protein at dinner.

527

Now if I'm gonna cheat and have a piece of cheesecake or whatever, I'll have it at lunch or maybe for breakfast.

528

Ice cream for breakfast, right?

529

Now how about snacks?

530

Well basically I like simple carbohydrates like fruit, granola, muffins or bananas are real good because they have a lot of potassium

531

which keeps you from getting muscle cramps and decreases your sodium intake.

532

You know sodium retains water in your body and also raises your blood pressure.

533

I try to use honey to replace sugar.

534

Once I got away from salt and sugar and other heavy spices I found I didn't even miss them.

535

And how about liquids?

536

Well our bodies are 80% water so water is definitely very important.

537

I try to drink bottled water if I can

538

because it has less sodium and water generally flushes your system out and helps your complexion a lot.

539

Fruit juices are good but watch the calories.

540

And if you think about it, a big glass of orange juice is like about 4 oranges.

541

I know a pal of mine who went on a fruit juice diet and actually gained about 10 pounds.

542

So, uh, it's easy.

543

Ohhhh ohhhh ohhhhhh ohhhhhh now Who's on it who?

544

Oh take another look, tell me sweet things Mmm!

545

Lou and who?

546

Who's on it who?

547

Okay, where are we here?

548

Working a chest, are you doing okay?

549

Who's on it who?

550

Concentrating, focusing on your muscles Doing each movement slowly and deliberately, right?

551

Good.

552

Okay, well, shake loose.

553

Great.

554

Your head.

555

Side to side.

556

Good.

557

Good, huh?

558

Relaxed.

559

You will remember my name.

560

Great.

561

Good job.

562

Again, good job.

563

I feel

564

it's really important when I'm working hard to take a few minutes each day to relax, to center and try to refocus myself.

565

The intensity of modern life, the constant flow of information,

566

personal relationships, your precious, making it being somebody overachieving to live the high technology lifestyle.

567

It's your life and you can take control.

568

It's up to you.

569

Here are a few simple exercises I use to relieve stress.

570

Okay guys, let's start with a slow comfortable head roll in in clockwise motion.

571

Alright, great.

572

Slowly go around.

573

Relax.

574

This will work out tension on the neck muscles.

575

Great.

576

Remember, sit with your back straight and your buttocks towards the back of your chair.

577

Okay, let's try some shoulder shrugs.

578

One, two, shoulders back, back, that's it, relax, you need that tension,

579

it's easy, and now you put your face, let's relax, your face, okay,

580

close your eyes, close, and hold,

581

and your jaw open close open close let it out how about some breathing take a breath in hold it

582

and blow it out blow blow blow blow blow blow blow take a breath in

583

and blow out the tension Man it out.

584

Now you should feel terrific.

585

Energized, relaxed, revitalized, and ready to make your fantasies come true.

586

Now the key is, by realizing who you are and where you are now, there's absolutely nothing to stop you from going all the way.

587

In other words, maximizing your potential.

588

Sometimes I ask myself, how many times have I done this?

589

How many sit-ups, how many push-ups, how many times have I done early in the morning?

590

Why am I doing all this?

591

Is it really worth it?

592

And how many more times will I have to do this to stay in shape and to maintain my lifestyle?

593

But then I know that having the strength to work out gives me more strength.

594

Strength to find what I'm looking for in life.

595

In life, which is still a struggle.

596

And like anything worth having in life, if you want to stay in shape, you have to work for it.

597

You were talking faster, I can tell my love again Like a bottle of water,

598

even in a cup of beer

599

I can keep running out of bed and play Into your blood and your hands and play

600

Play the way I do You are conversation Walking missionary

601

Uniscalation True, true, true, true I can be the one,

602

baby, baby, baby Baby, baby, baby, baby Baby, baby

603

I got money I got power

604

I got lost just like you I could be the baby,

605

baby Into the wild, baby I could be the baby,

606

baby Into the wild, baby Baby, what I mean?

607

Baby, what is it?

608

Baby, what is it?

609

Baby, what is it?

610

Baby, what is it?

611

I've got money.

612

I've got power I've got dust Just fall away

613

I could be the Blood and flame

614

Be better to burn away I could be the Blood and flame Be better to burn away

615

I can be birthday man, baby to your birthday man.

616

I can be birthday man, baby to your birthday man.

617

I can be the one I've got to find, baby to your birthday man.

618

I could be the man, you're the man who's been to you

619

I'm not going to die.

620

Thank you.

تنزيل التطبيق

كل ما تحتاجه للتحدث بطلاقة

تقييم النطق بالذكاء الاصطناعيتقييم كل جملة

تدريب IPAأتقن كل صوت

المفرداتابنِ رصيدك من الكلمات

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FOR YOU

فيديو موصى به

1,816

18 جمل

المفردات وملاحظات التحدث لهذا الدرس

يحتوي هذا الفيديو على 616 جملة و4188 كلمة للتدرب على الترديد. مدة الكلام 51:47. يتكلم المتحدث ببطء، بمعدل 81 كلمة في الدقيقة تقريبًا، فيكون لديك وقت لتقليد كل صوت. 85% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

15 كلمة أقل شيوعًا من الفيديو، مع النطق والمعنى:

stretch /stɹɛt͡ʃ/ (فعل) — تَمَدَّدَ. To lengthen by pulling.
muscle /ˈmʌs.əl/ (اسم) — عَضَلَة. A contractile form of tissue which animals use to effect movement.
relax /ɹɪˈlæks/ (فعل) — اِسْتَرْخَى. To make something loose.
rope /ɹoʊp/ (اسم) — حَبْل. Thick strings, yarn, monofilaments, metal wires, or strands of other cordage that are twisted together to form a stronger line.
knee /ni/ (اسم) — رُكْبَة. In humans, the joint or the region of the joint in the middle part of the leg between the thigh and the shank.
shake /ˈʃeɪk/ (فعل) — هَزَّ. To cause (something) to move rapidly in opposite directions alternatingly.
twist /twɪst/ (فعل) — لَوَى, بَرَمَ. To turn the ends of something, usually thread, rope etc., in opposite directions, often using force.
concentrate /ˈkɑn.sən.tɹeɪt/ (فعل) — رَكَّزَ. To bring to, or direct toward, a common center; to unite more closely; to gather into one body, mass, or force.
toe /təʊ/ (اسم) — إِصْبَع, إِصْبَع اَلْقَدَم. Each of the five digits on the end of the human foot.
thigh /θaɪ/ (اسم) — فَخِذ, فَخْذ. The upper leg of a human, between the hip and the knee.
abdominal /æbˈdɑm.ə.nl̩/ (صفة) — بَطْنِيّ. Of or pertaining to the abdomen; ventral.
hip /hɪp/ (اسم) — وَرِك. The outward-projecting parts of the pelvis and top of the femur and the overlying tissue.
bend /bɛnd/ (فعل) — ثَنَى. To cause (something) to change its shape into a curve, by physical force, chemical action, or any other means.
waist /weɪst/ (اسم) — خَصْر, وَسَط. The part of the body between the pelvis and the stomach.
calf /kɑːf/ (اسم) — عِجْل. A young cow or bull of any bovid, such as domestic cattle or buffalo.

الأفعال المركبة التي ستسمعها

look at (فعل) — نَظَرَ. To observe or watch.
turn around (فعل) — اِلْتَفَتَ, اِسْتَدَارَ. To physically rotate (usually around a vertical axis) for a half turn (180 degrees), a whole turn (360 degrees), or an indefinite amount.
warm up /ˌwɔː(ɹ)m ˈʌp/ (فعل) — اِسْتَدْفَأَ. To become warmer.

نطق يحتاج إلى انتباه

يستخدم المتحدث 68 من الصيغ المختصرة، مثل don't, I'll, I'm. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “th”: thigh /θaɪ/, breathe /bɹiːð/, width /ˈwɪtθ/, thirteen /ˌθɝtˈtin/, smooth /smuːð/
أصوات “sh” و“zh”: shake /ˈʃeɪk/, tension /ˈtɛnʃən/, dash /ˈdæʃ/, sharp /ʃɑɹp/, extension /ɪkˈstɛnʃən/
الكلمات الطويلة — انتبه لموضع النبر: deliberate /dɪˈlɪb.(ə.)ɹət/, intensity /ɪnˈtɛnsɪti/, incredibly /ɪŋˈkɹɛdɪbli/, animation /ˌæn.ɪˈmeɪ.ʃən/, deliberately /dɪˈlɪb.(ə.)ɹət.li/

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 stretch, muscle, relax.

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	has surely brought · I've seen · I've been
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	is designed · is stored
فعل + -ing enjoy, keep, stop… + -ing — أفعال يتبعها الفعل بصيغة -ing	keep going · Keep moving · Keep punching
النصيحة بـ “should” should + فعل — قول ما يُستحسن فعله	should be · should feel

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: Dolph Lundgren - Maximum Potential - Japanese VHS - تعلم التحدث بالإنجليزية عبر الفيديو

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المفردات وملاحظات التحدث لهذا الدرس

أهم المفردات في هذا الفيديو

الأفعال المركبة التي ستسمعها

نطق يحتاج إلى انتباه

كيف تتدرب بهذا الفيديو

القواعد في هذا الفيديو

ما هي تقنية التظليل الصوتي؟