Shadowing Practice: How I Became Aesthetic (Simplified) - Learn English Speaking with Video

בחר מצב תרגול

כל מצב פותח חדר תרגול במסך מלא.

148 משפטים

אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.

Ever since I got my first pump in the mirror I've

always wanted to develop a cool lean attractive physique a physique

that looked like those statues of the Greek gods And we might not look as good as Hercules, but we can get pretty close And it's actually pretty simple not easy,

but pretty simple So I want to show you in this video everything you need to know to train for aesthetics

Let's begin.

So what do we need to have a Greek god aesthetic?

Well, simply put we just need to develop a solid base of muscle

and then we need to be lean enough to show it

and to build that muscle we're gonna need some form of resistance training.

This is all down to preference, but lifting weights, practicing calisthenics, or incorporating both into your routine.

It's how we're gonna put stress on our muscles to make them grow back bigger and stronger.

And no matter what your training style is, you need to focus on progressive overload.

This is probably the most important part for training, and this is done by increasing the resistance over time.

That could be adding weight, or it could be moving to a more challenging progression.

And it can also be done by increasing the reps or the time of the exercise.

And as we're trying to improve putting on more weight

or moving to harder progressions you're really gonna have to challenge yourself

and try to push past what you're capable of training towards failure

and putting all your effort into those last reps and

Since we're fatiguing our muscles We're gonna want to have a proper training split

and the training split you choose is gonna be based around your lifestyle You want something

that you're gonna be able to stick with over time and if you have other commitments like sports I am a striker!

Or a job that takes away a lot of your time or energy, then just find what works for you.

It is optimal to hit each body part twice a week.

Some that I would recommend would be an upper body lower split for four days a week, a push-pull legs upper lower for five days a week,

and then a push-pull leg split which is my go-to for six days a week.

But really just find what works for you and your schedule.

I've found results using the bro split which is training each muscle once a week.

I've also seen results from training every single day.

The main thing is just listening to your body and having a routine that allows you to stay consistent.

And there's a ton of other ways you can break it up.

There's no such thing as a perfect workout routine.

People get caught up with that, and the internet tries to sell you on if you're not doing this right, you're not going to see results.

But if you're just putting in consistent effort, you're going to see results.

And don't over complicate it.

It's more important to have daily action and just improve your process over time than it is to have the perfect program.

And a lot of people are focused up on things like, oh, is this working or am I doing this right?

When better questions would be, am I putting in effort?

Am I showing up every day?

And how can I improve?

And you should be training all body parts equally.

However, there's something you can focus on to make yourself look good.

And having an attractive physique includes the most important thing being the V taper.

And to do this we have to train back and shoulders.

It's also important to have a big chest.

We also want to have well-balanced legs to balance out our physique.

And lastly being lean enough to have visible abs.

And then these things are important too.

It's a long list but we can do it.

We just gotta focus on these exercises.

Starting with an exercise to help us grow those wider lats.

I'm a big pull-up guy and I'm not the biggest fan of the lat pull-down to be honest.

But it is a great alternative if you can't do pull-ups yet.

To perform it, just lean back slightly and pull the weight to your chest in a controlled fashion.

And using different grips is going to target different spots of your back.

But if you're new to the gym, just grabbing the bar slightly wider than shoulder width should be a good place to start.

You can also do other variations.

One I like to do is kneeling single arm pulldowns.

Positioned like so, just drive your elbow down into your side and keep it close to your torso.

And if you struggle to get a contraction with a lat pulldown, I would suggest this one because it's really easy to feel that contraction in your back.

And if you need to, you can perform it with a band as well if equipment isn't available.

But pull-ups is the best exercise you can do for aesthetics.

And to prove it to you, this was my back gains using the lat pull-down.

And this was my progress when I just started focusing on pull-ups and trying to add weight to my pull-ups.

My entire channel is just based around doing pull-ups now.

But it's a good exercise.

You're also gonna wanna add in some form of rows to better grow your lats

and just your overall back helping you get that chiseled aesthetic.

The delts also help the V taper and they help us get that bolder look going.

And to help us get wider shoulders, The name of the game is going to be side lateral raises.

This is going to target the lateral delts and really help us get those broad shoulders.

But we also want to do more shoulder exercises

because we want to look chiseled and sculpted

and to complete the boulder look We're going to want to hit the front

and the rear delts for the front delts We can do some form of shoulder press

or a variation of pike push-ups

and for the rear delts We can do something like face pulls or rear delt rows

Just making sure

that we target the entire shoulder for chest our main focus needs to be the upper chest

So we need to do decline push-ups or incline bench press

and just make sure that we target it because it's really important

Of course just starting with push-ups is a great place to start

and if you can't do decline push-ups yet Just do the variation

that you can and work on it until you get there

As for legs these release human growth hormone and testosterone

and it's just gonna help us turn into an athletic unit

So you don't want to skip it for those reasons

But you also want to have a well-balanced physique

and I talked a lot about the V taper

But it's not just a V taper you want to have more of an X pattern

And the main exercise we're gonna want to have to get this X going is gonna be squats

If you don't have weight that would be pistol squats

or a lower variation going all the way down to bodyweight squats

But squatting is gonna help us curl our quads glutes and it's gonna help us with our athletics

The hamstrings are also important So you're gonna want to incorporate some exercises like RDL's

or the hamstring curl or Nordics

and then also throw in calf raises Just don't skip like days basically what I'm trying to say

And the last thing that's really important is your core for someone who's not really serious about being athletic

or anything I would say training your core isn't that important.

100

Of course training your core is gonna help them pop out a little bit

101

So if you want to have a really good six-pack You're gonna want to train core

102

But if you just want them to show a little bit

103

And all you have to do is get lean enough to the point where you can see your core

104

and that's mostly just diet

105

But I've been doing a lot of core training ever since I started incorporating calisthenics

106

And I've seen an insane difference if you want to be athletic

107

and have an even cooler core Then I'd say train core, but if you just want to look good and you're not that into fitness

108

Then just train it every once in a while and focus more on your diet Speaking of which, all this training is going to be for nothing if we don't have a good diet.

109

And your diet doesn't have to be perfect.

110

But it can't be terrible though.

111

You just need to do a few things right, that way you don't ruin all your progress.

112

Because you can't out train a terrible diet.

113

I've tried because eating two zebra cakes is equivalent to like 10 hills.

114

But improving our diet isn't as difficult as you might think.

115

We just need to focus on a few basic things

116

and improve it one step at a time

117

and eventually your diet is going to get better and it's not going to hinder your progress.

118

So the things we want to focus on is protein.

119

You want to have a high enough protein intake so you're supporting your training and helping your muscles grow.

120

I think the best way to do this is just to

121

have a high protein in every single meal you eat and maybe add in a protein shake as well.

122

You also want to eliminate processed foods.

123

They taste really good but they're like poison.

124

Stick to more real whole foods and if you're eating mostly processed foods

125

if you just slowly cut those out of your diet you'd see an insane change.

126

Not just in your body but also in your energy and how you feel.

127

Try to cut those out.

128

And lastly just drink water.

129

Drinking soda and juice really just has no benefits and it's just empty calories with a lot of sugar.

130

I don't see why people hate on water.

131

I think it It tastes amazing.

132

And you can always change the flavor by changing the temperature.

133

You know, sometimes I'm in the mood for cold water.

134

Other days, a nice steaming cup of joe of water is pretty good, so water's great and hydration is key.

135

That being said, your next move depends on your situation.

136

You might be skinny, overweight, or skinny fat.

137

Regardless of where you're at, your genetics, or what hasn't worked in the past, what are you gonna do now, and how are you gonna improve upon yourself today?

138

If you're skinny and you wanna gain weight, you're gonna wanna eat in a calorie surplus, and if you wanna lose weight, then you're gonna wanna eat in a calorie deficit.

139

Some things to help with this is tracking your calories.

140

You can also better improve your environment to set you up for success.

141

And you can eat foods that help you with your goal.

142

For some people, it's just gonna be harder.

143

That's just how it is.

144

But just focus on improving your daily system because those little daily actions are the things that make the difference.

145

And if you have any tips that helped you, please comment them down below.

146

Or let me know if I missed anything really important.

147

But anyways, thanks for watching.

148

Have a great 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

סרוק QR

Download on theApp Store Get it onGoogle Play

FOR YOU

המלץ על סרטון

303 משפטים

אוצר מילים והערות הגייה לשיעור הזה

שיעור הדיבור הזה ברמה B2 מבוסס על הסרטון “How I Became Aesthetic”. המילים שחוזרות הכי הרבה: training, pull, diet, exercise, core. בסרטון הזה יש 148 משפטים ו-1969 מילים לתרגול Shadowing. הדיבור נמשך 7:35. הדובר מדבר מהר, כ-260 מילים בדקה, אז צפו לצלילים מחוברים ומקוצרים. 85% 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
calorie שם עצם	/ˈkæləɹi/	קָלוֹרְיָה
skinny שם תואר	/ˈskɪni/	רָזֶה
chisel שם עצם	/ˈt͡ʃɪzəl/	אִזְמֵל
contraction שם עצם	/kənˈtɹækʃ(ə)n/	התכווצות
curl שם עצם	/kɜɹl/	תלתל
aesthetics שם עצם	/ɛsˈθɛt.ɪks/	אֶסְתֶּטִיקָה
complicate פועל	/ˈkɑmplɪkeɪt/	סיבך
hydration שם עצם	/haɪˈdɹeɪʃən/	רְוָיָה
testosterone שם עצם	/tɛˈstɑ.stəˌɹoʊn/	טסטוסטרון
calf שם עצם	/kɑːf/	עגל, עֵגֶל
boulder שם עצם	/ˈboʊl.dɚ/	גּוֹלָל
overweight שם תואר	/ˌoʊvɚˈweɪt/	בעל משקל עודף, שמן
hormone שם עצם	/ˈhoɹmoʊn/	הורמון
genetics שם עצם	/dʒəˈnɛt.ɪks/	גֶּנֶטִיקָה
elbow שם עצם	/ˈɛlboʊ̯/	מַרְפֵּק

משפטים שכדאי לחזור עליהם

משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:

I've also seen results from training every single day.
When better questions would be, am I putting in effort?
Am I showing up every day?
It's a long list but we can do it.
I don't see why people hate on water.

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	I've found · I've also seen · I've seen
סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה	is done · be done · be based
משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר	split which is

הגייה ששווה לשים לב אליה

הדובר משתמש ב-80 קיצורים וצורות מקוצרות, כמו gonna, you're, don't. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.

הצלילים של “th”: athletic /æθˈlɛt.ɪk/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, aesthetics /ɛsˈθɛt.ɪks/, aesthetic /ɛsˈθɛ.tɪk/, width /ˈwɪtθ/
הצלילים של “sh” ו-“zh”: variation /ˌvɛəɹiˈeɪʃn̩/, contraction /kənˈtɹækʃ(ə)n/, progression /pɹəˈɡɹɛʃən/, hydration /haɪˈdɹeɪʃən/
מילים ארוכות — שימו לב להטעמה: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, testosterone /tɛˈstɑ.stəˌɹoʊn/, eliminate /ɪˈlɪm.ɪ.neɪt/

צלילים שדוברי עברית מתקשים בהם:

/w/ — שפתיים מעוגלות, לא /v/: squat /skwɑt/, quad /kwɑd/, overweight /ˌoʊvɚˈweɪt/, workout /ˈwɝk.aʊ̯t/, width /ˈwɪtθ/
/æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: calorie /ˈkæləɹi/, athletic /æθˈlɛt.ɪk/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/, contraction /kənˈtɹækʃ(ə)n/, hamstring /ˈhæmstɹɪŋ/
/r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: calorie /ˈkæləɹi/, variation /ˌvɛəɹiˈeɪʃn̩/, incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, contraction /kənˈtɹækʃ(ə)n/, hamstring /ˈhæmstɹɪŋ/

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 calorie, skinny, chisel.

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.

טכניקת Shadowing: קרא את המדריך המלא שלב אחר שלב →

Shadowing Practice: How I Became Aesthetic (Simplified) - Learn English Speaking with Video

בחר מצב תרגול

הורד אפליקציה

The ULTIMATE Guide to Aesthetics

How I Train my Core (5 Simple Exercises)

How to get out of creative block (today)

I Built The World's Most Scientific Gym

Beginner Body Restoration: Movement Self-Assessment

You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!)

How I learned calisthenics and got shredded from home

It's Tough, But It'll Build A Monster Aerobic System

getting lean is easy, actually

How To *PHYSICALLY* Glow Up 2024 | (beauty, health, & wellness)

Full Body vs. Push Pull Legs: Which Split Builds More Muscle? | Mind Pump 2845

This Diet Plan Won Me 6 Olympias