Shadowing Practice: Beginner's Guide to the Gym | DO's and DON'Ts - Learn English Speaking with Video
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Hi, I'm Magnus.
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Welcome back to my channel.
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For more tips and tricks, follow me on Instagram.
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Today, I want to go over a beginner's guide to the gym.
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Starting your fitness journey can be intimidating.
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Putting yourself in a new, uncomfortable situation is not easy, especially not walking into the gym for the first time.
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A lot of people going to the gym for the first time feel pretty insecure and are thinking, where do I start?
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What type of training should I be doing?
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Can anyone help me with the program?
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How does this machine work?
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And is everyone staring at me right now?
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Well, most of us have been there at some point.
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Trust me when I say that as soon as you take those first steps,
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you're going to feel so much better and you will realize that you had nothing to worry about in the first place.
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The gym is actually a place where you'll meet a lot of like -minded people
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that are on a similar journey to yours.
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Personally, I feel really connected to the people I meet at the gym or my gym, almost like a brotherhood or a family.
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Before you go the first time, you should ask yourself, what's your motivation for going to the gym?
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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.
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Remember, this should be a lifestyle shift and not a phase.
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It's a marathon and not a sprint.
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So let's talk about preparation.
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How should you prepare?
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What should you bring to the gym?
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Should you be taking any supplements?
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Which gym is right for you?
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I would test a couple of gyms before buying a membership.
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Most gyms allow tours and also free trials or sessions before you need to make up your mind.
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What about a workout partner?
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A lot of people love going to the gym with a friend or a partner.
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I'm not against it entirely but I do think it's extremely important that you start on your own and hold yourself accountable.
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If you go with a friend or accountability partner the risk is that when they quit you quit.
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Before going to the gym I make sure that I've eaten something.
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You don't necessarily need to eat before but there's an anabolic window of three hours.
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You need to make sure to eat some protein in a three -hour window before or after working out.
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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.
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What I bring to the gym when I go is a water bottle
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and every once in a while I'll bring my headphones that I can connect to my iPad or phone as well.
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There's nothing worse than seeing a person at the gym putting on a big pair of headphones
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which means they can't hear anything what's going on outside of those headphones
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and they're blasting music obviously then they're slamming weights like crazy regardless
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if it's free weights or machines they can't really hear the noise they're making
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so people start dropping weights and slamming them
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but everyone else in the gym can hear it
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and it'll make you go deaf
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if people start slamming weights around you it is super uncomfortable
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and really bad for hearing so don't be
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that person make sure to put on something comfortable
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it is really all about functionality not what you look like with
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that said don't show up in a pair of jeans you see
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that every once in a while avoid
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that then you want a good pair of sneakers
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that supports what you're doing in a gym i mean i shouldn't have a pair of running shoes
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if I'm trying to do deadlifts or lifting weights at all
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and I shouldn't have a lifting shoe when I'm running on the treadmill.
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So try to get a shoe that supports what you're doing
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and there's hybrid shoes as well
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because a lot of people are doing a combination of everything but I do think that's important.
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Get a shoe that supports what you're doing in the gym.
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So let's talk training program.
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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,
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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.
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To make sure that you're on a good regimen or program that suits you, I would talk to someone at the gym.
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Every gym's got a personal trainer
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or an instructor who can help you with all of that there's also a lot of good information
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online obviously not everything on the internet is great but
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if you type in magnus method app .com this guy pops up
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and i have a ton of programs that you can do
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so a typical program could consist of doing lower body one day it could be a push
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and pull day and then an arm day so in three or four days
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you work through the whole body and then it starts over.
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The whole philosophy behind this type of training or programming is
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that you allow yourself to target each and every muscle much more
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and harder and then let them rest a couple of days
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while targeting other muscles and then you come back and work them again.
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The first couple of weeks I would not overdo it.
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I would start with maybe three sessions a week
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and then slowly ramp it up to four or five
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or six whatever you have time with and what you prefer to do
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if you keep on coming up with new exercises every time just to keep it fun
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that will hinder your progress it will set you up for more injuries
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and you will possibly not reach your goals at least not as fast
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so stick to a basic program learn the foundations build a strong foundation and ramp it up slowly.
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When it comes to reps in the beginning, I would rather do more reps, let's say 12 to 15,
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instead of dropping down and doing heavy weights and doing six to eight or even 10 reps.
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I do think it's important to work on that movement pattern and build a strong foundation.
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Make sure that your ligaments, your tendons are in on it and that you build up over time.
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Resting in between sets is super important to me.
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For me it's about the quality of the sets and how you execute your reps in the beginning.
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And that also takes us to the next thing I want to talk about.
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Make sure that you execute these exercises with good form.
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If you don't you might work the wrong body part.
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You will most likely set yourself up for an injury.
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Anyway just make sure
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that you learn how to do every exercise with good form there's a lot of talking about cutting
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or bulking as well bulking is
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when you're trying to gain weight you want to put on maximum amounts of muscle mass
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and you don't really care about your body fat
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and then you have cutting when it's all about getting toned
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and shredding fat while keeping your muscle mass as high as possible
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and in the beginning i wouldn't even think about bulking
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or cutting you want to get in you want to build a strong foundation
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then you can decide what you want to do
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when it comes to training and programming you should know
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that it's mostly nutrition when it comes to bulking
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and cutting try to keep your training to about 60 minutes
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or less i always say what doesn't happen in the first
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hour in the gym will not happen the second here's some essential gym equipment that you should know how to use.
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So leg press is a great fundamental machine that works your legs.
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It also allows you to lift a lot of weight without putting you in a compromised position.
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Start with sitting down and place your feet on the board.
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Before starting the exercise, make sure that you push down your glutes against the two cushions that you have behind you.
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You You don't allow your pelvis or your hip to rotate forward as you're lowering the weight.
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Make sure that you're pressed with the whole foot, especially the back of the foot.
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Always keep some resistance on the way down.
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Keep that tension in the muscle eccentric when you're lowering the weight.
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And then you want to be more explosive on the way up.
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Make sure you don't lock out your knees at the top.
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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
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and it works the chest start with placing yourself on the bench make sure
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that you put your feet in the ground with good support
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then you want to tuck in your shoulder blades towards the bench
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and then you want to lower your shoulders
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and then you want to push up as explosive as possible
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without compromising on form the lat pull down works your latissimus in the back your big back muscle
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so remember there's two movements to this lowering your shoulders and then pulling down.
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On the way up you do the same thing but opposite.
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If you go on my app I have videos and descriptions for all of the exercises that you can think of.
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Nutrition is hugely important and before I continue don't forget to subscribe
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so I can continue to share with you guys all the knowledge
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and experience that I have gained over 20 years as a trainer and nutritionist.
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You can run a marathon and be overweight and you can have a six -pack can be in lousy shape.
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Nutrition is key if you want to gain some muscle mass or if you want to lose some body fat.
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Your body fat is mostly determined by your nutrition.
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You need to eat enough protein in a day to gain
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or keep your muscle mass and you need to eat the right amount of carbs
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and fat to lose or gain body fat.
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There are thousands of diets and strategies out there.
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If you want to know how I do things with my actors and my artists, you know where to find me.
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Check out the Magnus method app .com I believe in a balanced diet I don't really restrict myself from foods.
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I just make sure to eat the right amount or proportion of fat, protein, and carbs with every meal.
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If you want to gain weight, you need to eat more carbs and fat.
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If you want to lose weight,
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protein more or less stays the same if you're active and you want to keep some muscle mass on your body.
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My philosophy is that you should enjoy food.
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And 17 out of 20 meals, I make sure that I'm on point.
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3 out of 20 meals, I eat whatever I want.
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So a few final tips that I want to give you.
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Don't start too extreme.
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Maybe start with three times per week and then ramp it up over the next few weeks.
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Personally, I do five days a week.
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Make training a part of your life.
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When looking at your physical activities, I want you to think about three different things.
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One, what do I like to do?
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Two, what does my body need?
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Three, is there something I want to master or get better at?
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When looking at those three things, you also know how to program your training.
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Maybe running is your number one.
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Maybe strength training is your number two.
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Maybe swimming or golf is your number three.
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Just make sure to create a program or a weekly program when all these three are represented.
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And last but not least,
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enjoy the process and don't expect to be motivated all the time motivation is overrated discipline
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and accountability is what matters good luck
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אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה B1 מבוסס על הסרטון “Beginner's Guide to the Gym”. המילים שחוזרות הכי הרבה: gym, weight, program, muscle, fat. בסרטון הזה יש 164 משפטים ו-2054 מילים לתרגול Shadowing. הדיבור נמשך 11:24. הדובר מדבר מהר, כ-180 מילים בדקה, אז צפו לצלילים מחוברים ומקוצרים. 84% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| shoe שם עצם | /ˈʃu/ | נַעַל |
| nutrition שם עצם | /njuːˈtɹɪʃ.ən/ | תְּזוּנָה |
| headphones שם עצם | /ˈhɛdfoʊnz/ | אָזְנִית, אוזניות |
| execute פועל | /ˈɛksɪˌkjuːt/ | להוציא להרוג |
| trainer שם עצם | /ˈtɹeɪnɚ/ | מְאַמֵּן, מְאַלֵּף |
| compromise שם עצם | /ˈkɑmpɹəˌmaɪz/ | פְּשָׁרָה |
| marathon שם עצם | /ˈmæɹəθən/ | מָרָתוֹן |
| motivation שם עצם | /ˈmoʊ.tə.veɪ.ʃən/ | מוֹטִיבַצְיָה |
| deadlift שם עצם | /ˈdɛdlɪft/ | דדליפט |
| intimidate פועל | /ɪnˈtɪmɪdeɪt/ | הפחיד, איים |
| ligament שם עצם | /ˈlɪɡəmənt/ | רְצוּעָה |
| pelvis שם עצם | /ˈpɛlvɪs/ | אַגָּן |
| tendon שם עצם | /ˈtɛn.dən/ | גִיד |
| treadmill שם עצם | /ˈtɹɛd.mɪl/ | הֲלִיכוֹן |
| cushion שם עצם | /ˈkʊʃən/ | כָּרִית, כַּר |
Phrasal verbs שתשמעו
| מילה | משמעות |
|---|---|
| check out פועל | בדק |
| come back פועל | שָׁב |
| sit down פועל | התיישב \ הִתְיַשֵּׁב |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- 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?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | have been · I've eaten · have gained |
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | are represented · is overrated |
| עצה עם “should” should + verb — לומר מה כדאי או מומלץ לעשות | should I be · should ask · should you prepare |
| אפשרות עם “might / may” might/may + verb — משהו שיכול לקרות, אך לא בטוח | might get · might work |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-42 קיצורים וצורות מקוצרות, כמו you're, don't, I'm. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: marathon /ˈmæɹəθən/, brotherhood /ˈbɹʌðɚˌhʊd/
- הצלילים של “sh” ו-“zh”: shoe /ˈʃu/, nutrition /njuːˈtɹɪʃ.ən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, nutritionist /njuːˈtɹɪʃ.ənɪst/, cushion /ˈkʊʃən/
- מילים ארוכות — שימו לב להטעמה: accountability /əˌkaʊn.təˈbɪl.ə.ti/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, motivation /ˈmoʊ.tə.veɪ.ʃən/, anabolic /ˌænəˈbɑlɪk/, intimidate /ɪnˈtɪmɪdeɪt/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: quad /kwɑd/, overweight /ˌoʊvɚˈweɪt/, workout /ˈwɝk.aʊ̯t/, swim /swɪm/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: slam /ˈslæm/, marathon /ˈmæɹəθən/, anabolic /ˌænəˈbɑlɪk/, hamstring /ˈhæmstɹɪŋ/, blast /blæst/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: carb /kɑɹb/, nutrition /njuːˈtɹɪʃ.ən/, trainer /ˈtɹeɪnɚ/, compromise /ˈkɑmpɹəˌmaɪz/, marathon /ˈmæɹəθən/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו shoe, nutrition, headphones.
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.