تدريب Shadowing: HOW to *actually* LOCK IN this winter - تعلم التحدث بالإنجليزية عبر الفيديو
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كل وضع يفتح غرفة تدريب بملء الشاشة.
164 جمل
إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.
1
I think you can often approach life as a triangle.
أعتقد أنك غالباً ما تستطيع التعامل مع الحياة على أنها مثلث.
2
You'll have sleep, success, and you'll have your social life.
ستحصل على قسط كافٍ من النوم، وتحقق النجاح، وستحظى بحياة اجتماعية مُرضية.
3
And you can pick two out of three.
ويمكنك اختيار اثنين من بين ثلاثة.
4
You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,
تمر بمراحل مختلفة في الحياة، وإذا كنت جادًا في الالتزام بصحتك ورحلتك في اللياقة البدنية،
5
then it is much more about what you will sacrifice for it
إذًا الأمر يتعلق بشكل أكبر بكثير بما ستضحّيه من أجله.
6
and the things that you will leave in order to achieve that, instead of the things that you need to be doing.
والأشياء التي ستتخلى عنها لتحقيق ذلك، بدلاً من الأشياء التي يجب أن تقوم بها.
7
Sure.
بالتأكيد.
8
Locking in is about following a workout program that you can be consistent with.
الالتزام بالخطة يتمحور حول اتباع برنامج تمارين رياضية يمكنك الاستمرار فيه بانتظام.
9
It's about starting small.
الأمر يتعلق بالبدء بخطوات صغيرة.
10
It's about building healthy habits.
الأمر يتعلق ببناء عادات صحية.
11
It's about stacking habits.
الأمر يتعلق بتراكم العادات.
12
It's about putting your clothes out the day before
الأمر يتعلق بوضع ملابسك في الخارج في اليوم السابق.
13
so it's easy for you to go to the gym early in the morning.
لذا من السهل عليك الذهاب إلى الصالة الرياضية في الصباح الباكر.
14
But to me,
لكن بالنسبة لي،
15
the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.
غالبًا ما يعني الالتزام الفعلي أنك تخصص مرحلة من حياتك لهدف ترغب في تحقيقه.
16
And oftentimes that goal is very large and therefore you need to sacrifice a lot.
وفي كثير من الأحيان يكون هذا الهدف كبيراً جداً، ولذلك تحتاج إلى تقديم الكثير من التضحيات.
17
You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.
ستحتاج إلى التضحية ربما بوقت تقضيه مع أصدقائك، أو الخروج، أو التشتت، أو قضاء وقت طويل على وسائل التواصل الاجتماعي.
18
Sometimes it's about being or feeling lonely by yourself
أحيانًا يكون الأمر متعلقًا بالشعور بالوحدة حتى عندما تكون بمفردك.
19
and dedicating your energy towards something
20
that people in your environment might not understand
21
there might be no one in your corner rooting for you you might be fully dependent on your own
22
you have no idea if you're going to get out of it
23
that is truly what locking in is
24
and sure that's a bit of an exaggeration
25
when you think about you trying to achieve a health
26
or fitness goal when it comes to locking in but I think
27
that it is much more than just you consistently trying to go to the gym,
28
it is you trying to jump that next level in your life.
29
And while those chapters tend to be lonely and tough,
30
I do think that it is the most transformative periods that I ever had in my life.
31
So every single time that I had a phase like this, where I was just focused on doing my own thing, I was not looking up.
32
I was just dedicated and I sacrificed a lot for it.
33
I always came out better at the end.
34
So now that we got that out of the way, we made breakfast.
35
I'm going to do a quick tanning routine and then I'll be back.
36
We're going tanning.
37
You might be wondering, why are we tanning now?
38
Because you're about to train.
39
Very good question.
40
I asked myself the same thing.
41
It was the only time that made sense today.
42
So I want to be tanned for tomorrow
43
because then I want to film my follow -along workouts because I want to do an ab challenge then.
44
I can't train in my guide color.
45
That's the tan color before you wash it off
46
because I get sweaty during filming and then you'll see sweat stains in my tan on camera.
47
It's not a good look but that's out of the window.
48
I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.
49
And I couldn't tan this morning, because I was cleaning my apartment.
50
And so working with water and wearing a guide collar doesn't make sense either.
51
So this is the only time that really makes sense for me to tan.
52
But it is right before my actual workout.
53
Now I'm going to do a leg session.
54
I'm not going to run or anything.
55
So I don't foresee see any issues, but it's not ideal.
56
But I'm also not gonna lie and act as if I've never done it before.
57
This is the tan that I'm using.
58
I'm always using the Loving Tan in Dark.
59
I used to use
60
Ultra Dark before, but I feel like they changed the color payoffs.
61
So now I'm using
62
Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.
63
We are starting today's session obviously with a warm -up.
64
For the warm -up I'm mainly focusing on hip mobility.
65
I always focus on my hips.
66
Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.
67
I'm doing a hinge variation, a deadlift.
68
I'm doing a squat variation.
69
I'm thinking doing a pause squat and then i'm doing a bridge variation
70
but then reversed which is the reverse frog pump also in the smith machine
71
so i probably do the entire session in the smith machine just
72
because it's a little bit easier to set up
73
i don't have to worry about moving equipment from side to side
74
and time is not my best friend today that's the game plan but first let's start with the warp up
75
The true reason why we want to lock in is because we want to see results.
76
The reason why seeing results is important is because longevity is a true reason why you are training.
77
The more muscle that you build, the stronger you become, the better your cardiovascular health is,
78
your mobility, your flexibility, the better your chances of growing old are in a healthier way.
79
However, we're all just human.
80
So to train for something that is intangible and very, very much long term, aka your health in 50 years,
81
that requires a lot of discipline.
82
And so getting results in the meantime can act as a sort of checkmark,
83
a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.
84
And so not seeing results is kind of detrimental to most people's fitness journeys
85
and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,
86
you know, with your runs or with training in general.
87
And so most people, when they don't see results, they think the issue is their routine.
88
That's not really the case.
89
If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.
90
Consistency is just a very boring tip
91
and sometimes dedicating yourself to a locking in journey helps a lot with consistency
92
because it's this challenge that has an end date let's say 75 hard
93
and then you know okay I'm going to lock in for 75 days I'm going to do this
94
and then I'll have a result and
95
that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.
96
I think that often people have micro inconsistency, meaning that you don't quit completely,
97
but it's just that you keep pausing your progress every few weeks or so.
98
So, you know, you had a great week, you trained very hard, you feel proud.
99
And then the next week work gets busy and you feel tired,
100
you lose motivation and you skip a few sessions and then suddenly you are starting over again.
101
And so your body just never gets enough stimulus consistently to change.
102
And so these are some of the culprits that I found that make locking in harder for me personally.
103
First one is the all or nothing mindset.
104
If I cannot do my 60 minute workout, there's no point.
105
And so you skip.
106
If you can get rid of that, consistency becomes so much easier.
107
The same holds with perfection.
108
So for example, if you set yourself out on a diet and then something happens, you deviate from your diet and then you're like,
109
well, you know what, screw this diet.
110
I'm giving up for the rest of the week.
111
This was all for nothing.
112
Kind of similar as the all or nothing mindset, but it's more of a perfection spiral.
113
Third one is eco lifting and burnout, meaning that you go 125%, you know, the first week that you get back on track.
114
It's very hard to keep up your body is fatigued, you're not letting yourself ease into things and therefore it's so hard to stay consistent.
115
And then the fourth one, we all know it, it's relying on short -term motivation.
116
You know, motivation might get you somewhere but it just doesn't do the trick long term.
117
And so for me there are three things that changed my own consistency.
118
First one is to lower the barrier of entry.
119
So as I said, it's not that having a perfect workout is the only way to do it.
120
If I have five minutes for a run, I'll go on a five minute run.
121
The second one is to anchor your workouts to a daily habit.
122
So it's not about, you know, trying to find time, but more so it is something that you do,
123
I don't know, right after your morning coffee kind of becomes automatic and you don't have any decisions to make.
124
You just go.
125
And then the third one is to track your consistency
126
and not your performance because your performance will fluctuate
127
and your consistency you showing up is
128
if you can tie your mental reward to the consistency staying consistent obviously is
129
so much easier how you can lock in successfully you pick a program
130
that fits your schedule and then it is a commitment to yourself that you stick to.
131
We work on the daily consistency so
132
if you can show up for five minutes you're showing up for five minutes
133
and if you can show up for the full hour that's amazing you're showing up for the full hour
134
but even more so than the things that you technically should be doing.
135
this season is for the things that you shouldn't be doing.
136
And what you shouldn't be doing is anything that distracts you from you changing your life or going from A to B.
137
It is about you staying focused on your goal and realizing that if you want to take this locking in phase seriously,
138
it probably requires you to make some sacrifices or some changes to your habits.
139
And that in the end is a phase of growth
140
which is exciting and a challenge and that's how you learn
141
and in the end in life that is what it's all about.
142
I did a little bit of Black Friday shopping
143
so I have this rule when it comes to hair care
144
and skincare and makeup and that is that I only buy something when I run out.
145
Luckily for me, this morning I ran out of serum for my face and I ran out of a leaving cream,
146
exciting cream for my hair.
147
So I got the Olaplex number seven and then I just got a serum from The Ordinary.
148
I have no idea if it works, but my skin feels so dry that I just picked up a hydrating serum.
149
And what else did I get?
150
I got a bra from Skims.
151
Very exciting.
152
Bras are so expensive.
153
And I got a Ninja Crispy because the air fryer broke down.
154
So that was also perfect timing because I got quite a bit of a discount on the Crispy air fryer.
155
And I really wanted to try it because it's glass.
156
So I like the idea of having like a glass air fryer instead of the plastic one.
157
I always feel like I am waiting to buy things because I know that
158
Black Friday is coming, but then by the time that it's actually
159
Black Friday, I always forget what I wanted to get.
160
I'm just using an oil cleanser to get my makeup off
161
and then I'm going in with a second cleanser
162
and then I'm going to take a shower brush my teeth
163
and then I'm going to go to bed so
164
that being said I'll see you tomorrow for another day which will start pretty early because it will be Monday.
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
نفس القناة
FOR YOU
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المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة مبني على الفيديو “HOW to *actually* LOCK IN this winter”. أكثر الكلمات تكرارًا في الفيديو: locking, consistency, tan. يحتوي هذا الفيديو على 164 جملة و1989 كلمة للتدرب على الترديد. مدة الكلام 12:24. يتكلم المتحدث بسرعة طبيعية، نحو 161 كلمة في الدقيقة، قريبة من المحادثة اليومية. 83% 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 |
|---|---|---|
| consistency اسم | /kənˈsɪs.tən.si/ | اِتِّسَاق |
| sacrifice اسم | /ˈsæk.ɹɪ.faɪs/ | تَضْحِيَة, قُرْبَان |
| consistent صفة | /kənˈsɪs.tənt/ | مُتَّسِق |
| habit اسم | /ˈhæb.ɪt/ | عَادَة |
| motivation اسم | /ˈmoʊ.tə.veɪ.ʃən/ | دَافِع |
| tan فعل | /tæn/ | اِسْمَرَّ |
| dedicate فعل | /ˈdɛdɪˌkeɪt/ | كَرَّسَ, قَدَّمَ |
| fitness اسم | /ˈfɪt.nəs/ | لِيَاقَة, صِحَّة |
| variation اسم | /ˌvɛəɹiˈeɪʃn̩/ | تَرَاوُح, اِخْتِلَاف |
| serum اسم | /ˈsɪɹəm/ | مَصْل دَم, مَصْل |
| routine اسم | /ɹuˈtin/ | رُوتِين |
| lonely صفة | /ˈloʊnli/ | وَحِيد, مُوحِش |
| pause اسم | /pɔːz/ | تَوَقُّف, وَقْف |
| perfection اسم | /pɚˈfɛk.ʃən/ | كَمَال, إتقان |
| distract فعل | /dɪˈstɹækt/ | أَلْهَى |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| warm up فعل | /ˌwɔː(ɹ)m ˈʌp/ | اِسْتَدْفَأَ |
| come out فعل | /ˌkʌm ˈaʊt/ | خَرَجَ, غَادَرَ |
| go out فعل | خَرَجَ | |
| pick up فعل | قَطَفَ | |
| run out فعل | نَفِدَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- You might be wondering, why are we tanning now?
- Because you're about to train.
- I can't train in my guide color.
- I'm not going to run or anything.
- This is the tan that I'm using.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | being distracted · be tanned · is fatigued |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | Dark, which is · reversed which is · day which will |
نطق يحتاج إلى انتباه
يستخدم المتحدث 53 من الصيغ المختصرة، مثل I'm, don't, you're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “sh” و“zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
- الكلمات الطويلة — انتبه لموضع النبر: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: skip /skɪp/, pause /pɔːz/, perfection /pɚˈfɛk.ʃən/, hip /hɪp/, dependent /dɪˈpɛndənt/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, reverse /ɹɪˈvɝs/, microwave /ˈmaɪkɹoʊˌweɪv/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/
- تتابع الصوامت — لا تضف حركة بينها: consistent /kənˈsɪs.tənt/, consistently /kənˈsɪstəntli/, skip /skɪp/, mindset /ˈmaɪn(d)ˌsɛt/, distract /dɪˈstɹækt/
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 consistency, sacrifice, consistent.
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.