Shadowing Practice: Old School Leg Workout for Building Bigger Legs - Learn English Speaking with Video

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Here's an old school leg workout to help you build bigger quads,
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stronger hamstrings, fuller calves for a complete, impressive lower body.
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Starting with the king of exercises, squats.
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First a few reps with a light weight for warm up.
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Now load the bar to about 70-80% of the maximum amount you can lift safely.
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Take the bar.
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Plant the feet a little bit wider than the shoulders.
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Deep breath in, hold the breath, slowly down.
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Explode up.
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Just two reps on the heavy weight.
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Enough to fire up not just the leg muscles but the nervous system as well.
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Take a good long rest, 2-3 minutes.
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Let's take another look at that breathing technique.
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Advanced lifters hold their breath like this during a heavy lift
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because it creates a strong frame and support for the core during the lift.
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Set 2.
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Lower the weight and go again.
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3 sets of 10 reps.
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Squats are great for strength and muscle building, but safety is key.
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So if you need a refresher on correct form, check out Fit Media's guide to good squatting.
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Next, leg extensions.
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working the biggest muscles in the legs, quads.
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This is an isolation exercise so not so heavy on the weight.
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Instead focus on the squeeze as you extend the leg.
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The quads are made up of four muscles working together to straighten the leg.
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Keeping control, squeeze and slowly down.
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High number of reps to exhaust the muscle.
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Pushing through to complete four sets of 12 to 15.
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Next, machine press.
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You're well supported here by the machine, so plenty of weight.
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Feet set low to work the quads more.
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Go deep into the squat and explode up.
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Unlike the leg extension, you're not locking the legs at the top.
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The downward force would put too much stress on the knee joint.
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So don't fully extend.
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Aiming for constant tension in the muscle.
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In the standing press, you're also engaging your core, which is why we use that breathing technique.
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But here it's normal breathing.
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Out on the way up, in on the way down.
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Focusing fully on the lower body, especially those quads.
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Fewer reps because it's a heavier weight, 6-8 for 3 sets. So now, walking lunges.
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A highly functional lower body exercise using quads, hamstrings, glutes and calves.
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All working together.
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lunge forward, stepping out wider than normal.
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Having the barbell on the shoulders also improves balance and coordination.
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Take the back knee as close to the floor as possible without touching.
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Four sets of 15 to 20 steps.
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Time to hit the back of the legs on the lying hamstring machine.
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It's a curling movement, hinging at the knee.
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Hamstring is a smaller muscle, but important for creating a balance between the front and back of the leg.
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The machine uses isolation, so lower weight more reps.
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Concentrate on the movement, not the weight.
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Keeping control on the way up and on the way down.
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Squeezing at the top, four sets of 12 to 15 reps.
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Finally to complete the shape of the leg, calves, standing calf machine raise.
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Not so heavy.
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Go for maximum range of motion.
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Focus on the squeeze at the top.
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Full extension at the bottom.
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Go for three sets of 12 to 15.
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You can vary this exercise each set by pointing your toes in or out.
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So there you have it, a full leg workout to help you build bigger, stronger legs.

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Vocabulario y notas de pronunciación para esta lección

Esta lección de conversación de nivel B2 se basa en el vídeo “Old School Leg Workout for Building Bigger Legs”. Las palabras que más se repiten: leg, weight, reps, muscle, quads. Este vídeo tiene 62 frases y 562 palabras para practicar shadowing. La parte hablada dura 5:04. El hablante mantiene un ritmo constante de unas 111 palabras por minuto, cómodo para el shadowing. Solo el 81 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es exigente.

Vocabulario clave de este vídeo

Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:

PalabraPronunciaciónSignificado
hamstring sustantivo/ˈhæmstɹɪŋ/isquiotibial, músculo isquiotibial
squat sustantivo/skwɑt/cuclillas
calf sustantivo/kɑːf/becerro, becerra
squeeze verbo/skwiːz/exprimir, apretar
lunge sustantivo/lʌnd͡ʒ/embestida
explode verbo/ɪkˈsploʊd/explosionar, explotar
workout sustantivo/ˈwɝk.aʊ̯t/entrenamiento
isolation sustantivo/ˌaɪsəˈleɪʃən/aislamiento, soledad
barbell sustantivo/ˈbɑɹˌbɛl/barra con pesas, barra
curl sustantivo/kɜɹl/rizo, bucle
downward adverbio/ˈdaʊnwɚd/hacia abajo
exhaust verbo/ɪɡˈzɔst/agotar
coordination sustantivo/kəʊˌɔːdɪˈneɪʃən/coordinación
distress sustantivo/dɪˈstɹɛs/distrés, distress
toe sustantivo/təʊ/dedo del pie, dedo de pie m ortejo

Phrasal verbs que vas a escuchar

PalabraSignificado
check out verboinvestigar, chequear

Gramática en este vídeo

Las estructuras que más usa el hablante, con las palabras exactas del vídeo:

EstructuraEn el vídeo
Comparativos -er than / more … than — comparar dos cosaswider than
Present continuous am/is/are + -ing — algo que ocurre ahora o en estos díasyou're not locking · you're also engaging

Pronunciación a tener en cuenta

El hablante usa 4 contracciones y formas reducidas, como you're, don't. Dilas en su forma corta, tal como las oyes.

  • Los sonidos de “sh” y “zh”: isolation /ˌaɪsəˈleɪʃən/, refresher /ɹɪˈfɹɛʃɚ/, coordination /kəʊˌɔːdɪˈneɪʃən/
  • Palabras largas — cuida el acento: isolation /ˌaɪsəˈleɪʃən/, coordination /kəʊˌɔːdɪˈneɪʃən/

Sonidos difíciles para hispanohablantes:

  • s + consonante al inicio — sin añadir una “e” delante: squat /skwɑt/, squeeze /skwiːz/, straighten /ˈstɹeɪtn̩/
  • /z/ — sonora, no /s/: squeeze /skwiːz/, exhaust /ɪɡˈzɔst/

Cómo practicar con este vídeo

  1. Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
  2. Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
  3. Grábate y compara con el original, prestando atención a palabras como hamstring, squat, calf.

¿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.

Técnica de shadowing: lee la guía completa paso a paso →