Shadowing-Übung: My Morning Workout Routine - Englisch Sprechen Lernen mit Video
Lektion wird erstellt...
1
Hey guys, it's Matt, and today I want to share with you my new 20 minute morning workout routine.
2
It's something I've been working on over the past couple weeks.
3
Excited to share it with you.
4
Let's get into it.
5
So in the past I've had a dedicated gym regimen most of the time going five days a week.
6
But since lockdown I've done my best to try to adapt
7
that to an at-home routine I've stuck with strength training exercises
8
that replicate some of the exact exercises I do with my
9
typical weight training I did experiment with a lot of the Instagram workout routine videos
10
and they did have me build up a sweat But they weren't really my style
11
And one and two and one and two and lift your leg, lift your leg and other leg, other leg and don't put the down, don't put the down, but stand up, stand up.
12
So I primarily tried to focus on the things that I really enjoy out of a workout.
13
I did get some gear to get me started including a yoga mat, a foam roller, and two resistance bands.
14
You can probably get by with just one moderate band, which in this case is the blue one, but I got two because I wasn't really sure what the resistance would be.
15
The only other piece of gear that I might add to this list is a pull-up bar, though I think my current setup will for sure get me through the next couple of months.
16
As always, I include all the links to everything I mentioned in this video in the description.
17
So first let's talk about motivation.
18
This is probably one of the biggest things you're gonna struggle with as you start to adapt to an at-home workout routine.
19
I know that's definitely true of myself.
20
I found that one big change I've made is to prioritize my workouts in the morning.
21
So 7 a.m.
22
8 a.m a.m that's
23
when I'm doing these workouts before I come up with all
24
these excuses later on in the day before I'm too tired to want to even pull out
25
that yoga mat and start my workout.
26
The second thing, which I've already mentioned on this channel a few times before, is following the two-day rule.
27
This is especially important now that I'm working out from home because I just don't feel as inspired lately,
28
and so I will come up with more excuses and I will push off my workouts.
29
But following the two-day rule, I allow myself to skip one day, I don't allow myself to skip two days.
30
So this just It just allows me to continue to build that momentum with each workout and worst case scenario, I'm working out every other day, which is actually still pretty good.
31
This video is sponsored by my friends at Audible.
32
At the end of the video, I'm gonna share with you an audio book that's really helped bring a lot of perspective when it comes to motivation.
33
So stick around at the end to check that out.
34
All right, so I split these workouts into three different days.
35
On day one, I work out biceps, back, and shoulders.
36
On day two, I work out triceps and chest.
37
And on day three, I work out legs.
38
So let's get started with day one.
39
All right, so the first muscle we're gonna work today is the most important muscle in the human body, the bicep
40
and we're gonna use the bicep curls to start.
41
So putting one or two feet on the resistance band, keeping your elbows tucked in, we're gonna bring these resistance bands up.
42
So we'll probably just knock out like three or 400 of these and we'll be good.
43
The key to all strength training is pushing yourself to failure.
44
With a resistance band, this can be a little bit tricky, but there are a few different ways to get there.
45
You can use a thicker band, shorter slack on the band, you can double the bands up, or you can just do much slower reps.
46
Truthfully, I don't worry too much about the exact number of reps that I get in.
47
I'm more concerned with trying to reach failure.
48
All right, I'm done.
49
I typically do three to four sets per exercise depending on how I'm feeling.
50
Now, my rest time in between sets and exercises is typically one to two minutes.
51
I go by my own personal feeling.
52
If you need more discipline, you might wanna go with a more calculated approach.
53
All right, so the next exercise targets three muscles for the day.
54
It's gonna be your biceps, your shoulders, as well as your back.
55
It looks weird.
56
You're gonna laugh at me, but it actually works really well.
57
Let's call these the floppies.
58
So basically you hold the band just like this in front of your chest
59
and you stretch it all the way back and activate your back.
60
Just as important as bringing yourself to the point of failure is doing slow controlled reps.
61
This will make sure that you get the most out of your workout without injuring yourself.
62
And next up we're gonna do some standing shoulder flies.
63
So again putting one foot or two feet on the band.
64
I actually find
65
that even the moderate resistance is a bit too much for me to get good form on these shoulder flies.
66
So sometimes I even bend my legs just a little bit so the resistance isn't too much.
67
And bringing them all the way up.
68
You can also swing your hands forward and up to target a different part of your shoulder.
69
So the next workout is reverse bicep curls, and these are basically the same thing as your typical bicep curls,
70
but you want to switch your wrists around to the other side.
71
And again, slow and steady reps.
72
Alright, so normally after my reverse bicep curls, I finish up the workout with some crunches.
73
So let's do those.
74
All right, so this is the new foam roller that I got.
75
I typically rely on the ones at the gym, but as you know, can't go there.
76
This is actually better than any one that I've used at the gym before.
77
It is really, really firm.
78
This thing really is super painful to use, so it's not for the faint of heart, but I definitely recommend it for those people who have a lot of tension
79
and tightness in their backs and need to get those knots busted out.
80
This has been a fantastic tool.
81
All right, let's get to day two.
82
Today we're working out triceps and chest and for me that always begins with push-ups.
83
I usually do four to six sets of push-ups varying the width of my arms to target my chest,
84
both my chest and my triceps, or just my triceps.
85
Alright so I think the one thing, actually the two things that people get wrong when they do push-ups is one they don't fully extend their arms, they kind of half cock their arms
86
and two is they don't have great posture with their back either their butt is really in the sky
87
or it's concave and dipping towards the ground.
88
The idea is to have a really straight back when you're doing push-ups.
89
After that I do dips on my bench here.
90
Slow controlled reps to failure.
91
Three sets and we're done.
92
Alright, so we're going to do another tricep workout here.
93
This one is very similar.
94
Target's very similar muscle group and a similar workout.
95
But using the resistance band, I find that it's a different kind of tension and a different kind of difficulty.
96
So it's a little bit silly, but you want to put the resistance bands underneath your ankles, letting your ankles hold them down.
97
back behind and then pulling up.
98
Try to keep the elbows in.
99
You don't want the elbows to go out.
100
You want the elbows to stay in nice and tight.
101
Get as many reps as you can.
102
If you guys can't tell already, I'm filming all of these workouts in one day.
103
So that's why I'm fucking exhausted.
104
And the last exercise I do is a reverse tricep curl.
105
I hold the resistance band against my couch and yank back on the band with my other hand.
106
This isolates a part of the tricep that doesn't get as much of a workout with those past two exercises.
107
As always, I finish up with some crunches, phone rolling, wincing in agony, and we're off to day three.
108
Day 3 is for legs.
109
I start off with 3 sets of lunges, and I take these reps to failure, getting my knee as close to the yoga mat as possible without touching it.
110
Sometimes I touch it.
111
Then I do one leg deadlifts that target my hamstring.
112
Again around 3 sets to failure.
113
You can increase the difficulty here by holding a weight in your hand.
114
I don't have any weights, so I just try to focus on slowing down my reps.
115
And going to failure.
116
After that, I finish up by hammering out a bunch of squats to failure.
117
So when it comes to leg day, it's a little bit more freeform for me than the other days where the regimen is a little bit tighter.
118
I basically just do as many of these squats and one-legged deadlifts as I can,
119
pushing myself to failure, pushing myself to the point where I'm just exhausted, tired, and don't want to do it anymore.
120
And that's usually when I call it quits.
121
I finish up day three with a bunch of crunches, foam rolling, and writhing in agony.
122
If you're somebody who struggles with motivation and self-discipline, I highly recommend listening to a great audiobook by David Goggins called Can't Hurt Me,
123
Master Your Mind and Defy the Odds.
124
His story of transformation is unreal.
125
The audiobook details his story from poverty, depression, and poor health into an elite Navy SEAL and ultra-endurance athlete.
126
It's absolutely inspiring.
127
As a very slow reader, Audible allows me to read tons of audiobooks each year.
128
to audiobooks while you're at home or while you're at home
129
or maybe while you're at home start listening with a 30-day audible trial choose one audiobook
130
and two audible originals absolutely free visit audible.com matt diavela
131
or text matt diavela to 500 500 the links are in the description below all right guys
132
that does it for this week's video thank you
133
so much for watching hope you got some tips that'll help
134
you build your own workout routine from home good luck and i'll see you next week.
135
Alright, bye.
📺 Gleicher Kanal
B24
How one habit changed my life.
American AccentBusiness EnglishUniversity StudentsWorking Adults
B14
A Day in the Life of a Minimalist
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
I woke up at 5am for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
Why everyone is quitting social media
American AccentBusiness EnglishUniversity StudentsWorking Adults
B21
Why I left America for good
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
C11
I tried to optimize my life. It made it worse.
American AccentWorking Adults
B22
Where did all the minimalists go?
American AccentBusiness EnglishUniversity StudentsWorking Adults
B2This is everything that's wrong with consumerism
American AccentBusiness EnglishUniversity StudentsWorking Adults
B2I quit social media for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B2I learned a system for remembering everything
American AccentBusiness EnglishDaily ConversationUniversity Students
✨ Empfohlenes Video
B27
109 Sätze
I Work Out Every Day and It's Changing My Life
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
128 Sätze
How to Master Your Morning in Just 10 Minutes (Data PROVEN)
Business EnglishDaily ConversationUniversity Students
B21
412 Sätze
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Business EnglishDaily ConversationUniversity Students
B23
41 Sätze
What your push-ups are actually missing (feat. Red Delta Project)
Business EnglishUniversity StudentsWorking Adults
B24
154 Sätze
How to stop GIVING UP on your routines and ACTUALLY stay consistent
American AccentBusiness EnglishDaily ConversationUniversity Students
B12
13 Sätze
Andrew Huberman's Full MORNING ROUTINE | Andrew Huberman #shorts #andrewhuberman
Business EnglishDaily ConversationUniversity Students
B21
105 Sätze
3am Dopamine based Morning Routine as a Doctor in Rural UK
Business EnglishDaily ConversationUniversity Students
B21
105 Sätze
Video
Business EnglishDaily ConversationUniversity Students
B22
196 Sätze
Daily Habits | 6AM routine, easy meals, fitness, motherhood, styling
American AccentBusiness EnglishDaily ConversationWorking Adults
B2117 Sätze
POV: you built a $1 million youtube business with no expertise
Business EnglishDaily ConversationUniversity Students
Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung auf Niveau B2 basiert auf dem Video „My Morning Workout Routine“. Diese Wörter kommen am häufigsten vor: workout, band, resistance, leg, failure. Dieses Video enthält 135 Sätze und 1807 Wörter zum Nachsprechen. Der gesprochene Teil dauert 9:26. Der Sprecher spricht schnell, etwa 192 Wörter pro Minute – rechne mit verbundenen und verkürzten Lauten. Nur 81 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also anspruchsvoll.
Wichtiger Wortschatz in diesem Video
Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| workout Substantiv | /ˈwɝk.aʊ̯t/ | Workout, Training |
| audible Adjektiv | /ˈɔ.dɪ.bəl/ | hörbar |
| audiobook Substantiv | /ˈɔdi.oʊbʊk/ | Hörbuch, Audiobuch |
| curl Substantiv | /kɜɹl/ | Locke |
| triceps Substantiv | /ˈtɹaɪ.sɛps/ | Trizeps |
| elbow Substantiv | /ˈɛlboʊ̯/ | Ellbogen |
| crunch Verb | /kɹʌnt͡ʃ/ | zermalmen |
| foam Substantiv | /ˈfɔʊ̯m/ | Schaum |
| yoga Substantiv | /ˈjoʊ.ɡə/ | Yoga |
| biceps Substantiv | /ˈbaɪ.sɛps/ | Bizeps |
| deadlift Substantiv | /ˈdɛdlɪft/ | Kreuzheben |
| squat Substantiv | /skwɑt/ | Hocke |
| agony Substantiv | /ˈæɡ.ə.ni/ | Agonie, Qual |
| exhaust Verb | /ɪɡˈzɔst/ | erschöpfen, dezimieren |
| ankle Substantiv | /ˈæŋ.kəl/ | Knöchel, Fußknöchel |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| work out Verb | /ˌwɝk ˈaʊt/ | ausrechnen |
| come up with Verb | ausdenken | |
| stand up Verb | aufstehen | |
| build up Verb | sich ansammeln, sich türmen | |
| go out Verb | hinausgehen, herausgehen | |
| slow down Verb | verlangsamen |
Sätze zum Wiederholen
Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:
- I know that's definitely true of myself.
- I'm more concerned with trying to reach failure.
- Let's call these the floppies.
- All right, let's get to day two.
- Three sets and we're done.
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | I've done · I've stuck · I've made |
| Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache | day, which is · people who have · somebody who struggles |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 63 Kurzformen und abgeschwächte Formen, zum Beispiel I'm, don't, gonna. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die „th“-Laute: truthfully /ˈtɹuːθ.fəl.i/, writhe /ɹaɪð/, width /ˈwɪtθ/, underneath /ˌʌndɚˈniθ/, athlete /ˈæθ.liːt/
- Lange Wörter – auf die Betonung achten: audiobook /ˈɔdi.oʊbʊk/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, momentum /ˌmə(ʊ)ˈmɛntəm/
So übst du mit diesem Video
- Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
- Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
- Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie workout, audible, audiobook.
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.