Shadowing Practice: Beginner's Guide to the Gym | DO's and DON'Ts - Learn English Speaking with Video
Elige un modo de práctica
Cada modo abre una sala de práctica a pantalla completa.
164 oraciones
Si las oraciones son demasiado cortas o largas, haz clic en Editar para ajustarlas.
1
Hi, I'm Magnus.
2
Welcome back to my channel.
3
For more tips and tricks, follow me on Instagram.
4
Today, I want to go over a beginner's guide to the gym.
5
Starting your fitness journey can be intimidating.
6
Putting yourself in a new, uncomfortable situation is not easy, especially not walking into the gym for the first time.
7
A lot of people going to the gym for the first time feel pretty insecure and are thinking, where do I start?
8
What type of training should I be doing?
9
Can anyone help me with the program?
10
How does this machine work?
11
And is everyone staring at me right now?
12
Well, most of us have been there at some point.
13
Trust me when I say that as soon as you take those first steps,
14
you're going to feel so much better and you will realize that you had nothing to worry about in the first place.
15
The gym is actually a place where you'll meet a lot of like -minded people
16
that are on a similar journey to yours.
17
Personally, I feel really connected to the people I meet at the gym or my gym, almost like a brotherhood or a family.
18
Before you go the first time, you should ask yourself, what's your motivation for going to the gym?
19
If you're going for the wrong reasons or have unrealistic goals to start off, there's a big chance that you might get discouraged and eventually quit.
20
Remember, this should be a lifestyle shift and not a phase.
21
It's a marathon and not a sprint.
22
So let's talk about preparation.
23
How should you prepare?
24
What should you bring to the gym?
25
Should you be taking any supplements?
26
Which gym is right for you?
27
I would test a couple of gyms before buying a membership.
28
Most gyms allow tours and also free trials or sessions before you need to make up your mind.
29
What about a workout partner?
30
A lot of people love going to the gym with a friend or a partner.
31
I'm not against it entirely but I do think it's extremely important that you start on your own and hold yourself accountable.
32
If you go with a friend or accountability partner the risk is that when they quit you quit.
33
Before going to the gym I make sure that I've eaten something.
34
You don't necessarily need to eat before but there's an anabolic window of three hours.
35
You need to make sure to eat some protein in a three -hour window before or after working out.
36
Personally I prefer to eat some carbs, some good fats or one or the other with some protein about an hour before going to the gym.
37
What I bring to the gym when I go is a water bottle
38
and every once in a while I'll bring my headphones that I can connect to my iPad or phone as well.
39
There's nothing worse than seeing a person at the gym putting on a big pair of headphones
40
which means they can't hear anything what's going on outside of those headphones
41
and they're blasting music obviously then they're slamming weights like crazy regardless
42
if it's free weights or machines they can't really hear the noise they're making
43
so people start dropping weights and slamming them
44
but everyone else in the gym can hear it
45
and it'll make you go deaf
46
if people start slamming weights around you it is super uncomfortable
47
and really bad for hearing so don't be
48
that person make sure to put on something comfortable
49
it is really all about functionality not what you look like with
50
that said don't show up in a pair of jeans you see
51
that every once in a while avoid
52
that then you want a good pair of sneakers
53
that supports what you're doing in a gym i mean i shouldn't have a pair of running shoes
54
if I'm trying to do deadlifts or lifting weights at all
55
and I shouldn't have a lifting shoe when I'm running on the treadmill.
56
So try to get a shoe that supports what you're doing
57
and there's hybrid shoes as well
58
because a lot of people are doing a combination of everything but I do think that's important.
59
Get a shoe that supports what you're doing in the gym.
60
So let's talk training program.
61
If you are going to invest the time and money going to the gym to reach your goals, to get healthier and to be more fit,
62
you need to know that the program that you're on, it's a good program that's going to help you with all of that.
63
To make sure that you're on a good regimen or program that suits you, I would talk to someone at the gym.
64
Every gym's got a personal trainer
65
or an instructor who can help you with all of that there's also a lot of good information
66
online obviously not everything on the internet is great but
67
if you type in magnus method app .com this guy pops up
68
and i have a ton of programs that you can do
69
so a typical program could consist of doing lower body one day it could be a push
70
and pull day and then an arm day so in three or four days
71
you work through the whole body and then it starts over.
72
The whole philosophy behind this type of training or programming is
73
that you allow yourself to target each and every muscle much more
74
and harder and then let them rest a couple of days
75
while targeting other muscles and then you come back and work them again.
76
The first couple of weeks I would not overdo it.
77
I would start with maybe three sessions a week
78
and then slowly ramp it up to four or five
79
or six whatever you have time with and what you prefer to do
80
if you keep on coming up with new exercises every time just to keep it fun
81
that will hinder your progress it will set you up for more injuries
82
and you will possibly not reach your goals at least not as fast
83
so stick to a basic program learn the foundations build a strong foundation and ramp it up slowly.
84
When it comes to reps in the beginning, I would rather do more reps, let's say 12 to 15,
85
instead of dropping down and doing heavy weights and doing six to eight or even 10 reps.
86
I do think it's important to work on that movement pattern and build a strong foundation.
87
Make sure that your ligaments, your tendons are in on it and that you build up over time.
88
Resting in between sets is super important to me.
89
For me it's about the quality of the sets and how you execute your reps in the beginning.
90
And that also takes us to the next thing I want to talk about.
91
Make sure that you execute these exercises with good form.
92
If you don't you might work the wrong body part.
93
You will most likely set yourself up for an injury.
94
Anyway just make sure
95
that you learn how to do every exercise with good form there's a lot of talking about cutting
96
or bulking as well bulking is
97
when you're trying to gain weight you want to put on maximum amounts of muscle mass
98
and you don't really care about your body fat
99
and then you have cutting when it's all about getting toned
100
and shredding fat while keeping your muscle mass as high as possible
101
and in the beginning i wouldn't even think about bulking
102
or cutting you want to get in you want to build a strong foundation
103
then you can decide what you want to do
104
when it comes to training and programming you should know
105
that it's mostly nutrition when it comes to bulking
106
and cutting try to keep your training to about 60 minutes
107
or less i always say what doesn't happen in the first
108
hour in the gym will not happen the second here's some essential gym equipment that you should know how to use.
109
So leg press is a great fundamental machine that works your legs.
110
It also allows you to lift a lot of weight without putting you in a compromised position.
111
Start with sitting down and place your feet on the board.
112
Before starting the exercise, make sure that you push down your glutes against the two cushions that you have behind you.
113
You You don't allow your pelvis or your hip to rotate forward as you're lowering the weight.
114
Make sure that you're pressed with the whole foot, especially the back of the foot.
115
Always keep some resistance on the way down.
116
Keep that tension in the muscle eccentric when you're lowering the weight.
117
And then you want to be more explosive on the way up.
118
Make sure you don't lock out your knees at the top.
119
The leg press will work your glutes, your hamstrings, your quads, basically your entire lower body bench press in the bench press we're using a barbell
120
and it works the chest start with placing yourself on the bench make sure
121
that you put your feet in the ground with good support
122
then you want to tuck in your shoulder blades towards the bench
123
and then you want to lower your shoulders
124
and then you want to push up as explosive as possible
125
without compromising on form the lat pull down works your latissimus in the back your big back muscle
126
so remember there's two movements to this lowering your shoulders and then pulling down.
127
On the way up you do the same thing but opposite.
128
If you go on my app I have videos and descriptions for all of the exercises that you can think of.
129
Nutrition is hugely important and before I continue don't forget to subscribe
130
so I can continue to share with you guys all the knowledge
131
and experience that I have gained over 20 years as a trainer and nutritionist.
132
You can run a marathon and be overweight and you can have a six -pack can be in lousy shape.
133
Nutrition is key if you want to gain some muscle mass or if you want to lose some body fat.
134
Your body fat is mostly determined by your nutrition.
135
You need to eat enough protein in a day to gain
136
or keep your muscle mass and you need to eat the right amount of carbs
137
and fat to lose or gain body fat.
138
There are thousands of diets and strategies out there.
139
If you want to know how I do things with my actors and my artists, you know where to find me.
140
Check out the Magnus method app .com I believe in a balanced diet I don't really restrict myself from foods.
141
I just make sure to eat the right amount or proportion of fat, protein, and carbs with every meal.
142
If you want to gain weight, you need to eat more carbs and fat.
143
If you want to lose weight,
144
protein more or less stays the same if you're active and you want to keep some muscle mass on your body.
145
My philosophy is that you should enjoy food.
146
And 17 out of 20 meals, I make sure that I'm on point.
147
3 out of 20 meals, I eat whatever I want.
148
So a few final tips that I want to give you.
149
Don't start too extreme.
150
Maybe start with three times per week and then ramp it up over the next few weeks.
151
Personally, I do five days a week.
152
Make training a part of your life.
153
When looking at your physical activities, I want you to think about three different things.
154
One, what do I like to do?
155
Two, what does my body need?
156
Three, is there something I want to master or get better at?
157
When looking at those three things, you also know how to program your training.
158
Maybe running is your number one.
159
Maybe strength training is your number two.
160
Maybe swimming or golf is your number three.
161
Just make sure to create a program or a weekly program when all these three are represented.
162
And last but not least,
163
enjoy the process and don't expect to be motivated all the time motivation is overrated discipline
164
and accountability is what matters good luck
Descargar app
Todo lo que necesitas para hablar con fluidez
Pronunciación con IAEvalúa cada oración
Práctica de IPADomina cada sonido
VocabularioConstruye tu banco de palabras
Juego de vocabularioAprende mientras juegas
FOR YOU
Recomendar Video
B1212 oraciones
How To Talk When You’re At The Gym | English Podcast
Daily ConversationWorking Adults
B12
59 oraciones
Change Your Habits, Change Your Life
Daily ConversationWorking Adults
B11
401 oraciones
CAN WE SURVIVE A LEG WORKOUT AT FLEX LEWIS’ DRAGON’S LAIR? | OLYMPIA WEEKEND
Daily ConversationWorking Adults
B21
135 oraciones
I Wasted 6 Months Being Skinny Fat Until I Fixed This
Daily ConversationWorking Adults
B12
134 oraciones
How to Get Started in Muay Thai (or any martial art!) | Beginner Tips for Your First Day at the Gym
Business EnglishDaily ConversationUniversity Students
B21
114 oraciones
How To Learn To Fix Cars (Beginner’s Guide)
Daily ConversationWorking Adults
B11
72 oraciones
I met the nicest lady and THIS happened 🥺❤️
Daily ConversationWorking Adults
B11
367 oraciones
El GIGANTE del gimnasio se burla del conserje… y termina HUMILLADO delante de todos 🤯🔥 | Anatoly
Daily ConversationWorking Adults
B22
45 oraciones
Welcome to the Doctor Fit and Fabulous YouTube Channel! | Dr. Jaime Seeman, M.D.
Daily ConversationWorking Adults
B15
30 oraciones
First Day at the Gym with a Personal Trainer
American AccentDaily ConversationWorking Adults
B21
37 oraciones
Gym Motivation Quotes - Greg Plitt Quotes
Daily ConversationWorking Adults
B11
131 oraciones
How to Find Yourself Again
Daily ConversationWorking Adults
Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “Beginner's Guide to the Gym”. Las palabras que más se repiten: gym, weight, program, muscle, fat. Este vídeo tiene 164 frases y 2054 palabras para practicar shadowing. La parte hablada dura 11:24. El hablante habla rápido, unas 180 palabras por minuto, así que espera sonidos enlazados y reducidos. El 84 % 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 |
|---|---|---|
| muscle sustantivo | /ˈmʌs.əl/ | músculo |
| shoe sustantivo | /ˈʃu/ | zapato, taba |
| bench sustantivo | /ˈbɛnt͡ʃ/ | banco, banca |
| bulk sustantivo | /bʌlk/ | masa |
| nutrition sustantivo | /njuːˈtɹɪʃ.ən/ | nutrición |
| meal sustantivo | /ˈmiːl/ | comida, pitanza |
| slam verbo | /ˈslæm/ | azotar, dar un portazo |
| headphones sustantivo | /ˈhɛdfoʊnz/ | cascos, auriculares |
| gym sustantivo | /d͡ʒɪm/ | gimnasio |
| connect verbo | /kəˈnɛkt/ | conectar, empalmar |
| motivation sustantivo | /ˈmoʊ.tə.veɪ.ʃən/ | motivación |
| uncomfortable adjetivo | /ʌnˈkʌm.fɚ.tə.bl̩/ | incómodo |
| marathon sustantivo | /ˈmæɹəθən/ | maratón |
| compromise sustantivo | /ˈkɑmpɹəˌmaɪz/ | convenio, avenencia |
| trainer sustantivo | /ˈtɹeɪnɚ/ | entrenador, entrenadora |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| pull down verbo | demoler | |
| check out verbo | investigar, chequear | |
| come up with verbo | ingeniar, ingeniarse | |
| go over verbo | sentar, pasar | |
| make up verbo | /ˌmeɪk ˈʌp/ | reponer, suplir |
| pop up verbo | aparecerse | |
| sit down verbo | sentarse | |
| start over verbo | volver a empezar, empezar de cero |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- What type of training should I be doing?
- Can anyone help me with the program?
- What should you bring to the gym?
- Should you be taking any supplements?
- Which gym is right for you?
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | have been · I've eaten · have gained |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | are represented · is overrated |
| Consejo con “should” should + verbo — decir qué es buena idea | should I be · should ask · should you prepare |
| Posibilidad con “might / may” might/may + verbo — algo posible pero no seguro | might get · might work |
Pronunciación a tener en cuenta
El hablante usa 42 contracciones y formas reducidas, como you're, don't, I'm. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: marathon /ˈmæɹəθən/, brotherhood /ˈbɹʌðɚˌhʊd/
- Los sonidos de “sh” y “zh”: shoe /ˈʃu/, nutrition /njuːˈtɹɪʃ.ən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, preparation /ˌpɹɛpəˈɹeɪʃ(ə)n/, tension /ˈtɛnʃən/
- Palabras largas — cuida el acento: motivation /ˈmoʊ.tə.veɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, accountability /əˌkaʊn.təˈbɪl.ə.ti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, fundamental /ˌfʌn.dəˈmɛn.təl/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: slam /ˈslæm/, swim /swɪm/, sprint /spɹɪnt/, stare /stɛɚ/, sneaker /ˈsnikɚ/
- /v/ — no es /b/: los dientes tocan el labio inferior: motivation /ˈmoʊ.tə.veɪ.ʃən/, explosive /ɛkˈspləʊsɪv/, invest /ɪnˈvɛst/, overweight /ˌoʊvɚˈweɪt/, motivate /ˈmoʊ.tɪ.veɪt/
- /z/ — sonora, no /s/: headphones /ˈhɛdfoʊnz/, compromise /ˈkɑmpɹəˌmaɪz/, jeans /d͡ʒiːnz/, lousy /ˈlaʊ.zi/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como muscle, shoe, bench.
¿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.