تدريب Shadowing: The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch) - تعلم التحدث بالإنجليزية عبر الفيديو
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Okay, so you've got tight hamstrings.
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don't worry i'm not gonna judge you i used to have
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really tight hamstrings as well i'm gonna help guide you through some different progressions for stretching the hamstrings
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that are perfect for beginners you know people who are like
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forget about touching my toes i can't even touch my knees wow what does this even feel like
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if you enjoy being guided through workouts then check out our follow along program called Guided, where you get access to all of our exclusive follow along stretching,
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strengthening, and movement routines.
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Let's loosen these guys up.
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Guys, two things I want you to keep in mind while we're doing these hamstring stretches.
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Number one is that It really is so much about the relationship and the coordination
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of you to be able to keep your pelvis and your spine in the right position, to be able to actually access a stretch in these hamstrings,
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And then going forward, you can actually use those hamstring gains that you make.
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in just movement, right?
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Number two is that unless you're a young kid,
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chances are your hamstrings are pretty stiff and we're going to need to find ways to put more weight into
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these guys to give them a reason to open up.
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If we just do stuff like this, this isn't really such of a reason for this to open up,
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but if we're able to find a position that really loads the hamstring and makes you use some strength while stretching it, that's gonna give it the reason to open up.
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So this first stretch that we're gonna do is We're going to be in a seated position, so you can use a chair, you can use a bench at the gym, whatever you have handy.
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And we're going to just slightly spread the knees out, kind of like straddling the legs a bit.
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The knees can stay at about 90 or you could go even a little bit longer there,
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but what we're focusing on is getting this arch through the lower back really tilting my pelvis forward,
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and then we're gonna hinge forward here at the hips, right?
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And this is gonna teach us how we can actually hinge and get into these hamstrings better, right?
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So yes, I have my shirt off to show my muscles, of course, but I also have my shirt off to really emphasize what this spine is doing, okay?
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So let's start here, we're gonna get the chest
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nice and open and proud we're going to arch that lower back and then i want you to hinge forward
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only until you can keep that lower back arch if it starts around you've gone too far right Here,
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I like to even put a hand back there in my lower back to make sure that's staying arched, right?
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Breathe.
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Good and as you're doing this Just pay attention to what sensations are coming up.
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You're probably starting to feel stuff under the butt here in this high hamstring area.
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You're probably feeling your lower back work.
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to stay arched here? and it resists any rounding here this is all about this good arch through the lower back
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to access the hammies, okay?
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And now as you go, as you loosen up a bit, you're going to be able to get a little bit deeper on each rep.
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You know, maybe in the beginning stages, it's not super deep.
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Maybe you're only getting right here that's totally fine, right?
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We just want to work to your
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range of motion and see if we can get the blood flowing there and improve it
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little bit each time we do this.
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Let's do one more rep.
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And we're going to hold on this one as deep as we can.
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Really arch that lower back.
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Let yourself sink in a little bit more with the breath.
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Come on up.
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Shake that out a little bit.
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Now this is gonna be quite demanding, especially the stiffer that your hamstrings are.
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So the more this puts on your body.
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You know, the more stress so This next one we're essentially gonna follow all the same cues,
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but we're gonna do it from a standing position and now I with this lower knee locked out straight, that's gonna put a huge stretch on the hamstrings, right?
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But we need to be able to find this good position Thank you.
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to actually stretch the hamstrings, right?
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So what you see more often is that we do this, and if the back rounds,
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then we're actually skipping some of this hamstring stretching that we could be getting.
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Okay, so let's do it.
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So we're gonna go here.
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You're gonna kinda stick the butt out like you're posing for an Instagram picture here.
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Chest is up and then we're going to hinge forward here.
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Let that chest come really far forward.
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Only go as deep as you can keep you that arch in the lower back, then we come up.
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And I want you to pause for a second before you come up.
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Right?
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here.
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Pausing for a quick moment.
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I'm going to go to the next one.
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three.
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Very good.
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Keep that chest up.
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Think about that chest going diagonally down.
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It's going forward and down.
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Keeping proud posture here.
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I like to kind of try to tuck my head back.
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That really helps.
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keep that whole spine and extension, if we get here, you're gonna have more tendency to round, right?
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Keep that head pulled back a little bit.
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Keep those eyes up.
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and keep those knees locked, right?
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You're gonna have the tendency to want to do this.
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Slightly unbend the knee, unlock.
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That's just gonna be missing some of the flexibility gains that we could be getting, right?
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So, let's keep going here, we're gonna do a few more reps, but I wanna show you maybe your reps just look like this.
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Bye.
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Maybe you're right here and that's completely fine.
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But as we go, See if you can get a little bit deeper.
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Little bit deeper.
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- Shoo.
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Breathe.
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Pause, okay let's go this last one.
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Let's pause for 10 seconds.
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Get to your deepest position.
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Breathe.
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Feel the hamstrings.
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Put your mind in the back of the legs right here and just be there you Excellent, excellent, yes.
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Guys, you can make so many gains with just that stretch right there.
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You really don't need anything super super fancy.
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If you really work with keeping that back arched, you'll have all the hamstring flexibility that you need, right?
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Okay, we got one more to go here.
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So we put a huge emphasis on stretching with the back arched, right?
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And that really helps you access a lengthened hamstring position.
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Now we're going to actually round the spine purposefully, to just really try to get as deep into a forward fold as possible.
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So this is one of my favorite stretches here.
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I use this so much.
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It feels great and you're able to access the hamstrings and also the squat position, which is going to be stretching ankles,
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hips, spine, all this good stuff.
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So what we do is we're going to start by folding forward here, right?
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Put your hands wherever you can get them on your legs.
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Maybe it's like right below the knee.
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Maybe it's the ankle, whatever works.
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a squat like so.
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Maybe your squat is not super deep, maybe it's like this, that's fine.
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We're gonna straighten the knees and I want you to just kind of pull yourself upside down a little bit more, okay?
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So then we're gonna Go back to the squat.
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We pull into this forward fold a bit more, right?
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And don't get discouraged if you look at me and you're like, "Oh, Yeah, no way I can get that.
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That's fine.
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You can be right here.
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Just pulling yourself down.
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Right straightening the knees all the way and pulling.
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This is what I talked about in the beginning, we need a little extra force, right?
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We need to put more load into the hamstrings to get them to respond, right?
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And maybe as you go, your squat position gets deeper as well, and that's quite lovely.
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and maybe you can start to find a really, really deep position for your hamstrings.
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Right?
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Really pool here.
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Oh And because we're standing up, The hamstrings are really, really active and they loaded.
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Now I get nice and deep in that squat, feel it out.
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Pull.
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Let's do two more you squat Pull yourself down wherever it is, wherever you're at.
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- - - Last one.
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Let's pause on the squat here for a second.
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Just feel, Nice deep squat position feel how good it feels to be down here,
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and now let's raise the hips and and straighten the knees and let's pull and hold.
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Breathe.
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and relax.
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Guys, quick, easy, quick and dirty, quick and easy, whatever you wanna call that, but only three sets, but we're really,
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really tapping into those hamstrings.
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If it feels really good, rewind it back, do it another time through.
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You can come back to this two to three times a week and you will see some really, really massive improvements in your hamstrings.
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Don't get discouraged.
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Sometimes the hamstrings can take a while to open up but if you keep at it, I guarantee you'll see some success.
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So if you made a little bit of progress in your hamstring flexibility from where you started
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and where you finished this routine, then I wanna know, comment below, let me know if you were able to open those up at all.
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My best advice when working on flexibility is to stay persistent and stay determined.
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See when you start a strength training routine, a lot of the time we get these newbie gains,
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where your body just loves it and you get a lot stronger in the first few months of training.
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When you're training for flexibility, it can actually be the opposite.
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It can take quite a long time to get your body to calm down and to relax into position.
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But if you keep at it, if you put the months in, then you'll get there no doubt.
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Nobody who stretches consistently stays stiff forever.
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We all see progress.
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It just takes longer than you you might want it to.
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I also want to hear from you guys, what are you having trouble stretching?
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What is another area of the body that you would like to see a stretching follow along routine on?
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If you enjoyed this one, thumbs up, like, like, like, subscribe.
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I know some of you guys watch strength side videos, but you've never hit that subscribe button.
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Just go down there and click it.
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You know, even if you don't know what that even means, right?
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You know, for some of you older folks, it's like subscribing to a newspaper that comes to your house, but it's free, you don't have to pay for it,
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but you get all of these videos to pop into your metaphorical internet mailbox.
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Hope you enjoyed this one uploads every single Friday.
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Be good, y 'all.
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 162 جملة و1876 كلمة للتدرب على الترديد. مدة الكلام 13:11. يتكلم المتحدث بسرعة ثابتة، نحو 142 كلمة في الدقيقة، وهي سرعة مريحة للترديد. 86% 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.
- 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.
- arch /ɑɹt͡ʃ/ (اسم) — قَوْس. An inverted U shape.
- breathe /bɹiːð/ (فعل) — تَنَفَّسَ. To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
- flexibility /ˌflɛksɪˈbɪlɪti/ (اسم) — مُرُونة. The quality of being flexible, whether physically or metaphorically.
- pause /pɔːz/ (اسم) — تَوَقُّف, وَقْف. A temporary stop or rest; an intermission of action; interruption; suspension; cessation.
- spine /spaɪn/ (اسم) — عَمُود فَقْرِيّ. A series of bones situated at the back from the head to the pelvis of a human, or from the head to the tail of an animal, enclosing the spinal cord and…
- routine /ɹuˈtin/ (اسم) — رُوتِين. A course of action to be followed regularly; a standard procedure.
- hip /hɪp/ (اسم) — وَرِك. The outward-projecting parts of the pelvis and top of the femur and the overlying tissue.
- wherever /(h)wɛɹˈɛvɚ/ — أَيْنَ, أَيْنَمَا. Regardless of the place in, at or to which.
- fold /ˈfəʊld/ (فعل) — طَوَى. To bend (any thin material, such as paper) over so that it comes in contact with itself.
- subscribe /səbˈskɹaɪb/ (فعل) — اِشْتَرَكَ. To write (one’s name) at the bottom of a document; to sign (one's name).
- relax /ɹɪˈlæks/ (فعل) — اِسْتَرْخَى. To make something loose.
- butt /bʌt/ (اسم) — مُؤَخَّرَة. The buttocks or anus (used as a minced oath in idiomatic expressions; less objectionable than arse/ass).
- ankle /ˈæŋ.kəl/ (اسم) — كَاحِل, كَعْب. The skeletal joint which connects the foot with the leg; the uppermost portion of the foot and lowermost portion of the leg, which contain this skeletal joint.
الأفعال المركبة التي ستسمعها
- come up (فعل) — طَلَعَ. To emerge or become known, especially unexpectedly.
- calm down (فعل) — أَهْدَأَ, هَدَّأَ. To become less excited, intense, or angry.
- go down (فعل) — نَزَلَ. To descend; to move from a higher place to a lower one.
- look at (فعل) — نَظَرَ. To observe or watch.
- put on /ˌpʊt ˈɒn/ (فعل) — لَبِسَ, اِرْتَدَى. To don (clothing, equipment, or the like).
- stand up (فعل) — قَامَ. To rise from a lying or sitting position.
نطق يحتاج إلى انتباه
يستخدم المتحدث 78 من الصيغ المختصرة، مثل we're, gonna, you're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, thumb /ˈθʌm/, lengthen /ˈlɛŋθən/
- أصوات “sh” و“zh”: extension /ɪkˈstɛnʃən/, essentially /ɪˈsɛnʃəli/, shake /ˈʃeɪk/, coordination /kəʊˌɔːdɪˈneɪʃən/, progression /pɹəˈɡɹɛʃən/
- الكلمات الطويلة — انتبه لموضع النبر: flexibility /ˌflɛksɪˈbɪlɪti/, essentially /ɪˈsɛnʃəli/, consistently /kənˈsɪstəntli/, coordination /kəʊˌɔːdɪˈneɪʃən/, diagonally /daɪˈæɡ.nə.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, knee, arch.
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 gone · you've never hit |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | people who are · position, which is |
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.