تدريب Shadowing: The 6AM Morning Routine That Changed My Life Immediately - تعلم التحدث بالإنجليزية عبر الفيديو
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200 جمل
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If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired,
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and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't,
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and somehow the only me time that you get is doom scrolling in bed, and then every morning you wake up already behind.
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Well, then you probably hate mornings.
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Most people do.
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I did too.
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So let's fix it today because
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when it comes to things like this i am impatient
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but here's the thing nobody tells you about a good morning
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so let me show you now this process doesn't start the
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morning of it also doesn't start the evening before i need one day i need one whole day
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because i don't function when there are open ends i need to make sure
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that my environment is clean organized
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that i have everything as much under control as I feel like I can and that sets me off for success.
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So we're taking one whole day, we're postponing any responsibilities that we might think we have
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and we're just going to focus on making sure
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that our space is clean because a clean space means a clean and organized mind and then you can work from there.
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So that means whatever it is, doing laundry, getting groceries, organizing, cleaning.
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We're starting by getting a meal prep going.
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I love prepping lunch for a couple of days
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because it just helps me with making healthy choices and then I don't have to think about it.
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Especially because you always make a mess when you're cooking.
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So I was like let me get the meal prep going so I can clean after.
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I'm making this viral high protein
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and high fiber recipe by pilates by raven i think her name is
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and i really like this for lunch because it is high fiber
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so it keeps me full for long
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and it also has loads of veggies vitamins minerals
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so i basically mix up my sauce by using avocado some
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red onion i added pesto some extra parmesan cheese i season
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it with pepper with garlic powder i add in some salt
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and then some yogurt and i basically mix everything up
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and then taste it to make sure
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that it is how i like it i also add a bit of lemon as you can see here
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and then while this is all going i have my peas
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that are boiling for a couple of minutes
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and then i also boil some chicken just so that I can easily shred it later.
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And so I first mix the peas in with the sauce
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and then I add my shredded chicken and that is my meal prep.
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This tastes amazing cold and
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so it's been really easy to take this with me to the office to have for lunch
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and as I said keeps me full for hours because of all the fiber from the peas.
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Healthy fats from the avocado and then protein from the chicken.
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I am going to the gym so I finished cleaning
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but it's time for me to train to expend some extra energy
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because obviously I need to make my cut off time by going to bed at a reasonable hour tonight
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and also fall asleep early.
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So I need to expend some energy.
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Let's go to the gym and train.
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These are the four things that I do for a defined back.
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So I train every muscle group twice per week.
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If I do multiple back sessions I will start one with the vertical pull
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and then the other one with the horizontal row.
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I sometimes do upper body sessions
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and then I usually start one of these sessions with shoulders
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and then one of these sessions with back
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and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows.
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I love starting with horizontal rows
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because I really like training for back thickness however i really enjoy working on my pull -ups
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and on my grip strength i think it's a great way to train for longevity
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and therefore i always make sure that i also emphasize my vertical pulls
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so the first exercise that i'm doing is a unilateral dumbbell row
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so one arm at the time i make sure
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that i keep a neutral spine that i have
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that long stretch at the bottom of the wrap in my lat
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and I pull the dumbbell up by thinking
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that I bring my elbow to my back pocket
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so not up towards the ceiling
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but into my back pocket then next up is the vertical pull
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and I'm doing a lat pull down which I have not done in a
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while because I tend to focus on pull -ups and chin -ups
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but I do really like the mind muscle connection
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that I have with the machine
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because it's just a very stable way of executing a movement pattern there's a lot less involved than
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when you actually do a pull -up for example for every exercise
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that i'm doing in this session i do two sets only
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because you don't need that much volume especially
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when you do a full -on back day
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because every single exercise is targeting an area of your back
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and then after the vertical pull i'm transitioning into a back extension
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which is for your erectors or the deep line in your lower are back.
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For this exercise you can also target your glutes more but I want to target my erectors.
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So I have the bar or the pad a little bit higher
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so that I move from my lower back and then I stack my plates while keeping a neutral spine.
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The reason why I stack my plates is because I like to do drop sets again.
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As you can see here I drop the weight
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and then I continue with a lighter weight until I can do no more reps
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and then I'll drop that weight too and I'll continue with body weight reps
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if doing the reps is too heavy yet then you can also start with doing a hold
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which is really nice too it's great for your lower back
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but the main thing with this exercise is that you keep
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that neutral spine and you don't over extend at the top
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while making sure that you get
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that deep stretch at the bottom of the rep next up is a little bit cheating
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because this is actually the back of your shoulders as you know i said it before
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but it's on the back side of your body
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so i really like adding it into my back days it's
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also a pull exercise i'm doing the cable reared out fly
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when i try to take my trap out of the equation
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i kind of round my shoulder forward whenever i'm pulling the
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pulley the cable is set a little bit higher as you can see
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and i really try to lead with my elbow
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and pull the cable out instead of to the back if
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that makes sense and then i keep
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that range of motion on my rear delt
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and i'll go into partial reps to maintain
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that tension on my rear delt don't mind my hair i put
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so much dry shampoo in it that it's almost standing up straight
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but what do you mean i just spend 30 minutes doing
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a back session playing my favorite music in the gym moving my body as
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if i'm a child in a playground while working on my strength
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and my health
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and i feel 10 times better than i did before i
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don't know why my mind is always trying to trick me into not going to the gym
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because even though i've been going for years i still always feel
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or not always
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but often i feel like i want to be doing something else instead of going to the gym
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and i want to postpone or maybe not go
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but i always feel so much better even
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if i go on a walk for 15 minutes
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or do some stretching whatever it is i always feel better after
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so i don't know what my mind is trying to do here but I just did a back session.
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I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work
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but the one thing that's a little bit harder to train with home workouts are your lats
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or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors
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but actually training your lats is a little bit harder with
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the home training unless you maybe have a pull -up bar
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but i don't have a pull -up bar when i'm doing studio classes
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and i'm recording them on a yoga mat
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so i decided to do a full back session today
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which is also one of my favorite things to train so
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that was a very easy session 30 minutes feels amazing let's go and walk the dog
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good morning we made it the light is terrible let me try okay that's not working
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so i just finished doing my math i always have to do math questions to put my alarm off
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and then my phone is in another room like in the hallway
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so that i really have to get up out of my bed
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do math and then my alarm stops and my alarm is insanely loud
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so that works really well and
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so we did it we're here i washed it yesterday it
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feels amazing this is my favorite dry shampoo i have drop
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fine hair oh my god i need a coffee i have fine hair
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and so my my hair gets sweaty really easily sweaty my hair gets my hair gets greasy really easily so
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if i use dry shampoo after i washed it it also adds a little bit of structure to my hair
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so it's not so flat looking but it also helps with not getting greasy quickly going in with the road glazing milk.
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It feels really refreshing.
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And then my trick for a good morning is to get myself on the walking pad ASAP.
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Because I found that for me the best way to wake up is to get some movement in.
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And walking is just very gentle, but also it allows me to do some work while I'm on the treadmill so I can actually get ahead.
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I also love going to the gym in the morning, but you always have to make it yourself as easy as
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possible that's why i get only walking bad for like an
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hour getting some steps in already getting ahead of the day and it's like the best way to wake up
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i organized my closet and that makes such a big difference
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because everything is like in the same color scheme
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and everything is something that i like to wear
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so every time i'm in front of my closet in the morning now it's
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so easy for me to pick out something that i want to wear
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but still i try to lay it out the day before
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because to me that just makes everything
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so much easier i want to have the least amount of
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resistance in the morning especially getting into this new wake -up schedule i wake up i do my skincare
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and then i put on the outfit that's already in the bathroom
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and then i can just hop on the treadmill it takes
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me like 10 minutes including obviously getting some water in
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and drinking a coffee which you shouldn't do
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but i still love caffeine on an the stomach it's the one thing
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that i will not break with so that is the plan
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and then usually before the day starts i have about five
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thousand steps in a bit of milk highlight of my day okay
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so i'm going to drink my coffee while i'm on a treadmill first i need to drink some water
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that's illegal walking pad
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that i have is from amazon i think it was 200
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euros best thing i ever bought i always track my sleep my strain
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and my recovery through my whoop it shows how my habits influence my body
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and one of the things that is most noticeable for me is
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that if i have a late sleeping time anything past 12
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or if i have an inconsistent sleeping time and wake time that my body just doesn't respond well to.
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It's one of my major challenges and things
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that I want to focus on is making sure that I have a consistent sleep and wake -up time, preferably before 12.
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If you're interested in trying Wuprofree for two months, including the device, I'll leave my link in the description box down below.
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Life comes in phases.
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There is a phase where you have all the time in the world
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and you have no idea what to do with it the phase where you're building something
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and every hour feels like it belongs to someone else there is a phase where your friends are getting married
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and having kids or moving away
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and you're just trying to keep up the phase where you're taking care of absolutely everyone except yourself
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and every phase is hard in its own way
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and every phase asks something different from you your routine isn't supposed to stay the same
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because you're not supposed to stay the same In some phases, your morning might be journaling or having a slow breakfast.
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In some phases, it is just surviving the chaos.
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But phases are like waves.
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They come and they go.
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And all of them count.
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For me right now, my morning is about being productive.
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Because if I don't get that time, I lose myself.
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But for you, it might be something completely different
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and whatever it looks like it's the one part of the day
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that is yours before everyone else needs something from you
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and how you start the day is how you live the rest of it
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so tonight if you can try putting the phone down a little earlier give up one night of scrolling
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or try to go to bed a little bit sooner and tomorrow take your morning back whatever phase that you're in
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
✨ فيديو موصى به
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المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة مبني على الفيديو “The 6AM Morning Routine That Changed My Life Immediately”. يحتوي هذا الفيديو على 200 جملة و2437 كلمة للتدرب على الترديد. مدة الكلام 13:35. يتكلم المتحدث بسرعة طبيعية، نحو 179 كلمة في الدقيقة، قريبة من المحادثة اليومية. 82% 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 |
|---|---|---|
| vertical صفة | /ˈvɝ.tɪ.kəl/ | عَمُودِيّ, رَأْسِيّ |
| organize فعل | /ˈɔɹɡənaɪz/ | نَظَّمَ |
| meal اسم | /ˈmiːl/ | وَجْبَة, أكلة |
| stretch فعل | /stɹɛt͡ʃ/ | تَمَدَّدَ |
| alarm اسم | /əˈlɑɹm/ | إِنْذَار |
| neutral صفة | /ˈnuː.tɹəl/ | مُحَايِد |
| mathematics اسم | /mæθ(.ə)ˈmæt.ɪks/ | رِيَاضَة, رِيَاضِيَّات |
| spine اسم | /spaɪn/ | عَمُود فَقْرِيّ |
| horizontal صفة | /ˌhoɹəˈzɑn.təl/ | أُفُقِيّ |
| shampoo اسم | /ʃæmˈpuː/ | شَامْبُو |
| pea اسم | /piː/ | بَازِلَّاء |
| pocket اسم | /ˈpɑ.kɪt/ | جَيْب |
| trick اسم | /ˈtɹɪk/ | حِيلَة |
| wash فعل | /wɑʃ/ | غَسَلَ |
| muscle اسم | /ˈmʌs.əl/ | عَضَلَة |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| wake up فعل | /ˌweɪk ˈʌp/ | صَحَا, اِسْتَيْقَظَ |
| cut off فعل | /ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf] | قَطَعَ |
| give up فعل | تَنَازَلَ, تَخَلَّى | |
| move away فعل | اِبْتَعَدَ | |
| stand up فعل | قَامَ |
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا | i've been going · I've been filming |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | it's been · have not done |
| فعل + -ing enjoy, keep, stop… + -ing — أفعال يتبعها الفعل بصيغة -ing | keeps getting · love prepping · finished cleaning |
| الاحتمال بـ “might / may” might/may + فعل — شيء ممكن لكنه غير مؤكد | might think · might be |
نطق يحتاج إلى انتباه
يستخدم المتحدث 52 من الصيغ المختصرة، مثل I'm, don't, you're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: mathematics /mæθ(.ə)ˈmæt.ɪks/, thickness /ˈθɪknəs/
- أصوات “sh” و“zh”: shampoo /ʃæmˈpuː/, extension /ɪkˈstɛnʃən/, wash /wɑʃ/, transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/
- الكلمات الطويلة — انتبه لموضع النبر: mathematics /mæθ(.ə)ˈmæt.ɪks/, horizontal /ˌhoɹəˈzɑn.təl/, inconsistent /ˌɪnkənˈsɪstənt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, preposition /ˌpɹɛpəˈzɪʃən/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: rep /ɹɛp/, spine /spaɪn/, shampoo /ʃæmˈpuː/, pea /piː/, pocket /ˈpɑ.kɪt/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: vertical /ˈvɝ.tɪ.kəl/, productive /pɹəˈdʌk.tɪv/, viral /ˈvaɪɹəl/, vitamin /ˈvɪt.ə.mɪn/, raven /ˈɹeɪvən/
- تتابع الصوامت — لا تضف حركة بينها: stretch /stɹɛt͡ʃ/, alarm /əˈlɑɹm/, mathematics /mæθ(.ə)ˈmæt.ɪks/, spine /spaɪn/, trick /ˈtɹɪk/
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 vertical, organize, meal.
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.