Shadowing Practice: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - Learn English Speaking with Video
בחר מצב תרגול
כל מצב פותח חדר תרגול במסך מלא.
62 משפטים
אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.
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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.
הורד אפליקציה
כל מה שאתה צריך כדי לדבר בשטף
הגיית AIציון לכל משפט
תרגול IPAשלוט בכל צליל
אוצר מיליםבנה את מאגר המילים שלך
משחק אוצר מיליםלמד תוך כדי משחק
אותו ערוץ
FOR YOU
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Vocabulary and speaking notes for this lesson
This video has 62 sentences and 693 words to shadow. The speech runs for 5:36. The speaker talks at a steady 124 words per minute, a comfortable pace for shadowing. 85% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| knee noun | /ni/ | In humans, the joint or the region of the joint in the middle part of the leg between the thigh and the shank. |
| hip noun | /hɪp/ | The outward-projecting parts of the pelvis and top of the femur and the overlying tissue. |
| elbow noun | /ˈɛlboʊ̯/ | The joint between the upper arm and the forearm. |
| twist verb | /twɪst/ | To turn the ends of something, usually thread, rope etc., in opposite directions, often using force. |
| toe noun | /təʊ/ | Each of the five digits on the end of the human foot. |
| workout noun | /ˈwɝk.aʊ̯t/ | An exercise session; a period of physical exercise. |
| spine noun | /spaɪn/ | 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… |
| pace noun | /peɪs/ | A step taken with the foot. |
| extend verb | /ɛkˈstɛnd/ | To increase in extent. |
| versus | /ˈvɝsəs/ | Against; in opposition to. |
| stack noun | /stæk/ | A large pile of hay, grain, straw, or the like, larger at the bottom than the top, sometimes covered with thatch. |
| waist noun | /weɪst/ | The part of the body between the pelvis and the stomach. |
| gaze verb | /ɡeɪz/ | To stare intently or earnestly. |
| rib noun | /ɹɪb/ | Any of a series of long curved bones occurring in 12 pairs in humans and other animals and extending from the spine to or toward the sternum. |
| curl noun | /kɜɹl/ | A curving piece or lock of hair; a ringlet. |
Phrasal verbs you will hear
| Word | Meaning |
|---|---|
| lift up verb | To elevate to a higher position. |
| hands down adverb | without much effort; easily |
| point up verb | To emphasise or stress; to draw attention to. |
| roll out verb | To deploy or release (a new film or software, etc.); to launch (a product or service), especially in a gradual fashion across multiple regions. |
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| הווה ממושך (Present continuous) am/is/are + -ing — משהו שמתרחש כרגע או בסביבה הקרובה לזמן הזה | You're doing · you're twisting · you're not rolling |
| עתיד עם “will” will + verb — החלטה, הבטחה או ניבוי לגבי העתיד | will perform · We'll take |
Pronunciation to watch
The speaker uses 15 contractions and reduced forms, such as you're, we'll, you've. Say them the short way, as you hear them.
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
- Record yourself and compare with the original, paying attention to words like knee, hip, elbow.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.