Shadowing Practice: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - Learn English Speaking with Video
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Welcome back to Move with Nicole.
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Today's class is a five minute obeliques workout that is perfect to add on to another class or do on its own.
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So when you're ready to get started, roll out your mat and let's begin.
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For today's class we only have five different exercises that we will perform for 45 seconds and then we'll rest for 15.
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So getting ready for our first exercise on our back pulling opposite elbow to opposite knee.
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Let's go.
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Exhaling each time that you curl your head and shoulders up pulling elbow to opposite knee.
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Really nice.
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Exhale twist, inhale lower.
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Try to keep your elbows nice and wide
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and really draw your elbow all the way up to your knee versus bringing your knee to your elbow.
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You're doing really well.
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Just five more seconds, four, three, two and one.
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Second exercise, resting your head on the mat with your hands down by your side.
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We take a double toe tap to the floor then lift your hips, lifting one hip up a little bit higher.
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So you're twisting in that hip lift.
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Let's go, you tap, lift your legs and lift your hips.
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So really getting into your obliques with this one, I want you to try and control this as best you can.
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Inhale as you tap your toes, exhale as you lift your hips.
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You've got it.
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If you want more of a challenge, see if you can tap your toes a little bit further away from your body.
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And as you lift your hips, try to keep your toes pointed up towards the sky.
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Be careful that I don't come too close to your face.
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Three more seconds, two and one.
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Well done.
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Next exercise, we come onto our forearms.
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We'll take one little hip dip and then switch to the other forearm.
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So getting ready, lift your hips up and let's go you lower the hips,
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lift and then switch to the other forearm.
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Lower, lift and switch arms.
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Really press down through your shoulders, lifting up through the side of your waist, really getting into our obliques.
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Take this at your own pace.
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As you roll into your side plank try to keep your hips nice and stacked on top of one another.
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Be careful that you're not rolling that top hip back.
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You're almost there, five more seconds, four, three, two and one.
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Beautiful job.
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Second last exercise.
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Come onto your forearms, lift your legs up to the sky.
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We're going to take our legs over to one side, pull our knees in and out and then over to the other side.
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Getting ready.
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Drop your legs to the right, pull the knees in, extend out and then lift them up and over to the other side.
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Nice inhale as you drop them down.
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Exhale as you pull your knees in.
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Only lower your legs as low as you can, making sure that you're dropping your ribs down towards your hips to protect your spine.
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If you're feeling any pain through your lower back, just make sure that you're not dropping your legs too low.
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You're almost there.
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Five more seconds.
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Three, two, and one.
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Okay, final exercise.
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Let's come into our bare position so hands under shoulders knees under hips,
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hover your knees off the floor and really draw your navel in.
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You pull one knee into your chest twist over to the opposite elbow draw it through center and switch sides.
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So nice inhale as you pull the knee in, exhale as you twist.
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Try to keep your spine nice and straight, really press down through your shoulders and lift up through your navel.
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Keep your gaze in between your fingertips.
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This is your last exercise so stay with us, you've got it.
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Just 10 more seconds.
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Okay this is it only three more seconds, two and one.
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Well done!
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I hope you enjoyed today's a five minute obliques workout.
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Feel free to repeat this workout as many times as you need to feel the burn.
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Thank you so much for joining us today and we hope you have the most beautiful day.
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Vocabulario y notas de pronunciación para esta lección
Este vídeo tiene 62 frases y 693 palabras para practicar shadowing. La parte hablada dura 5:36. El hablante mantiene un ritmo constante de unas 124 palabras por minuto, cómodo para el shadowing. El 85 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| knee sustantivo | /ni/ | rodilla, hinojo |
| hip sustantivo | /hɪp/ | cadera, anca |
| elbow sustantivo | /ˈɛlboʊ̯/ | codo |
| twist verbo | /twɪst/ | torcer, despescuezar |
| toe sustantivo | /təʊ/ | dedo del pie, dedo de pie m ortejo |
| workout sustantivo | /ˈwɝk.aʊ̯t/ | entrenamiento |
| spine sustantivo | /spaɪn/ | columna vertebral, espinazo |
| pace sustantivo | /peɪs/ | paso |
| extend verbo | /ɛkˈstɛnd/ | extenderse, ampliarse |
| versus | /ˈvɝsəs/ | contra, en vez de |
| stack sustantivo | /stæk/ | pila, montón |
| waist sustantivo | /weɪst/ | cintura, cinto |
| gaze verbo | /ɡeɪz/ | observar |
| rib sustantivo | /ɹɪb/ | costilla |
| curl sustantivo | /kɜɹl/ | rizo, bucle |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| hands down adverbio | fácilmente |
| roll out verbo | desplegar, distribuir |
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Present continuous am/is/are + -ing — algo que ocurre ahora o en estos días | You're doing · you're twisting · you're not rolling |
| Futuro con “will” will + verbo — una decisión, una promesa o una predicción | will perform · We'll take |
Pronunciación a tener en cuenta
El hablante usa 15 contracciones y formas reducidas, como you're, we'll, you've. Dilas en su forma corta, tal como las oyes.
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como knee, hip, elbow.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.