Shadowing Practice: HOW to *actually* LOCK IN this winter - Learn English Speaking with Video
בחר מצב תרגול
כל מצב פותח חדר תרגול במסך מלא.
164 משפטים
אם המשפטים קצרים או ארוכים מדי, לחץ על ערוך כדי להתאים אותם.
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I think you can often approach life as a triangle.
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You'll have sleep, success, and you'll have your social life.
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And you can pick two out of three.
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You go through different phases in life, and if you're serious about locking in with your health and your fitness journey,
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then it is much more about what you will sacrifice for it
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and the things that you will leave in order to achieve that, instead of the things that you need to be doing.
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Sure.
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Locking in is about following a workout program that you can be consistent with.
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It's about starting small.
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It's about building healthy habits.
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It's about stacking habits.
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It's about putting your clothes out the day before
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so it's easy for you to go to the gym early in the morning.
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But to me,
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the actual locking in often means that you dedicate a phase of your life towards a goal that you want to achieve.
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And oftentimes that goal is very large and therefore you need to sacrifice a lot.
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You need to sacrifice maybe spending time with your friends, going out, being distracted, being on social a lot.
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Sometimes it's about being or feeling lonely by yourself
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and dedicating your energy towards something
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that people in your environment might not understand
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there might be no one in your corner rooting for you you might be fully dependent on your own
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you have no idea if you're going to get out of it
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that is truly what locking in is
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and sure that's a bit of an exaggeration
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when you think about you trying to achieve a health
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or fitness goal when it comes to locking in but I think
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that it is much more than just you consistently trying to go to the gym,
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it is you trying to jump that next level in your life.
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And while those chapters tend to be lonely and tough,
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I do think that it is the most transformative periods that I ever had in my life.
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So every single time that I had a phase like this, where I was just focused on doing my own thing, I was not looking up.
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I was just dedicated and I sacrificed a lot for it.
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I always came out better at the end.
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So now that we got that out of the way, we made breakfast.
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I'm going to do a quick tanning routine and then I'll be back.
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We're going tanning.
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You might be wondering, why are we tanning now?
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Because you're about to train.
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Very good question.
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I asked myself the same thing.
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It was the only time that made sense today.
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So I want to be tanned for tomorrow
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because then I want to film my follow -along workouts because I want to do an ab challenge then.
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I can't train in my guide color.
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That's the tan color before you wash it off
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because I get sweaty during filming and then you'll see sweat stains in my tan on camera.
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It's not a good look but that's out of the window.
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I changed my bedding, so I don't want to sleep in my tan, because then my bed is all messed up.
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And I couldn't tan this morning, because I was cleaning my apartment.
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And so working with water and wearing a guide collar doesn't make sense either.
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So this is the only time that really makes sense for me to tan.
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But it is right before my actual workout.
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Now I'm going to do a leg session.
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I'm not going to run or anything.
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So I don't foresee see any issues, but it's not ideal.
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But I'm also not gonna lie and act as if I've never done it before.
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This is the tan that I'm using.
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I'm always using the Loving Tan in Dark.
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I used to use
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Ultra Dark before, but I feel like they changed the color payoffs.
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So now I'm using
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Dark, which is a very warm -based tan, which I feel looks best with my skin, because I'm quite yellow.
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We are starting today's session obviously with a warm -up.
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For the warm -up I'm mainly focusing on hip mobility.
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I always focus on my hips.
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Doing a leg day, glute focused, three exercises, two sets, two hard sets each exercise.
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I'm doing a hinge variation, a deadlift.
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I'm doing a squat variation.
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I'm thinking doing a pause squat and then i'm doing a bridge variation
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but then reversed which is the reverse frog pump also in the smith machine
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so i probably do the entire session in the smith machine just
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because it's a little bit easier to set up
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i don't have to worry about moving equipment from side to side
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and time is not my best friend today that's the game plan but first let's start with the warp up
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The true reason why we want to lock in is because we want to see results.
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The reason why seeing results is important is because longevity is a true reason why you are training.
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The more muscle that you build, the stronger you become, the better your cardiovascular health is,
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your mobility, your flexibility, the better your chances of growing old are in a healthier way.
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However, we're all just human.
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So to train for something that is intangible and very, very much long term, aka your health in 50 years,
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that requires a lot of discipline.
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And so getting results in the meantime can act as a sort of checkmark,
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a bit of an in -between motivation to keep you going and to keep you occupied in the meantime.
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And so not seeing results is kind of detrimental to most people's fitness journeys
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and I'm not necessarily meaning results in you changing your physique, can also be in you just making progress,
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you know, with your runs or with training in general.
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And so most people, when they don't see results, they think the issue is their routine.
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That's not really the case.
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If you cannot stick to any plan consistently, it really doesn't matter how good the plan is.
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Consistency is just a very boring tip
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and sometimes dedicating yourself to a locking in journey helps a lot with consistency
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because it's this challenge that has an end date let's say 75 hard
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and then you know okay I'm going to lock in for 75 days I'm going to do this
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and then I'll have a result and
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that makes locking in have a bit of an end date and therefore it's just easier to stay consistent in the meantime.
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I think that often people have micro inconsistency, meaning that you don't quit completely,
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but it's just that you keep pausing your progress every few weeks or so.
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So, you know, you had a great week, you trained very hard, you feel proud.
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And then the next week work gets busy and you feel tired,
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you lose motivation and you skip a few sessions and then suddenly you are starting over again.
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And so your body just never gets enough stimulus consistently to change.
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And so these are some of the culprits that I found that make locking in harder for me personally.
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First one is the all or nothing mindset.
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If I cannot do my 60 minute workout, there's no point.
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And so you skip.
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If you can get rid of that, consistency becomes so much easier.
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The same holds with perfection.
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So for example, if you set yourself out on a diet and then something happens, you deviate from your diet and then you're like,
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well, you know what, screw this diet.
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I'm giving up for the rest of the week.
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This was all for nothing.
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Kind of similar as the all or nothing mindset, but it's more of a perfection spiral.
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Third one is eco lifting and burnout, meaning that you go 125%, you know, the first week that you get back on track.
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It's very hard to keep up your body is fatigued, you're not letting yourself ease into things and therefore it's so hard to stay consistent.
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And then the fourth one, we all know it, it's relying on short -term motivation.
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You know, motivation might get you somewhere but it just doesn't do the trick long term.
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And so for me there are three things that changed my own consistency.
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First one is to lower the barrier of entry.
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So as I said, it's not that having a perfect workout is the only way to do it.
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If I have five minutes for a run, I'll go on a five minute run.
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The second one is to anchor your workouts to a daily habit.
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So it's not about, you know, trying to find time, but more so it is something that you do,
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I don't know, right after your morning coffee kind of becomes automatic and you don't have any decisions to make.
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You just go.
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And then the third one is to track your consistency
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and not your performance because your performance will fluctuate
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and your consistency you showing up is
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if you can tie your mental reward to the consistency staying consistent obviously is
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so much easier how you can lock in successfully you pick a program
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that fits your schedule and then it is a commitment to yourself that you stick to.
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We work on the daily consistency so
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if you can show up for five minutes you're showing up for five minutes
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and if you can show up for the full hour that's amazing you're showing up for the full hour
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but even more so than the things that you technically should be doing.
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this season is for the things that you shouldn't be doing.
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And what you shouldn't be doing is anything that distracts you from you changing your life or going from A to B.
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It is about you staying focused on your goal and realizing that if you want to take this locking in phase seriously,
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it probably requires you to make some sacrifices or some changes to your habits.
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And that in the end is a phase of growth
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which is exciting and a challenge and that's how you learn
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and in the end in life that is what it's all about.
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I did a little bit of Black Friday shopping
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so I have this rule when it comes to hair care
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and skincare and makeup and that is that I only buy something when I run out.
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Luckily for me, this morning I ran out of serum for my face and I ran out of a leaving cream,
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exciting cream for my hair.
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So I got the Olaplex number seven and then I just got a serum from The Ordinary.
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I have no idea if it works, but my skin feels so dry that I just picked up a hydrating serum.
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And what else did I get?
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I got a bra from Skims.
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Very exciting.
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Bras are so expensive.
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And I got a Ninja Crispy because the air fryer broke down.
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So that was also perfect timing because I got quite a bit of a discount on the Crispy air fryer.
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And I really wanted to try it because it's glass.
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So I like the idea of having like a glass air fryer instead of the plastic one.
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I always feel like I am waiting to buy things because I know that
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Black Friday is coming, but then by the time that it's actually
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Black Friday, I always forget what I wanted to get.
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I'm just using an oil cleanser to get my makeup off
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and then I'm going in with a second cleanser
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and then I'm going to take a shower brush my teeth
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and then I'm going to go to bed so
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that being said I'll see you tomorrow for another day which will start pretty early because it will be Monday.
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אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה מבוסס על הסרטון “HOW to *actually* LOCK IN this winter”. המילים שחוזרות הכי הרבה: locking, consistency, tan. בסרטון הזה יש 164 משפטים ו-1989 מילים לתרגול Shadowing. הדיבור נמשך 12:24. הדובר מדבר בקצב טבעי של כ-161 מילים בדקה, קרוב לשיחה יומיומית. 83% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית; כדאי ללמוד את השאר לפני שמתחילים.
אוצר מילים מרכזי בסרטון הזה
15 מילים מהסרטון שכדאי ללמוד, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| workout שם עצם | /ˈwɝk.aʊ̯t/ | התעמלות |
| sacrifice שם עצם | /ˈsæk.ɹɪ.faɪs/ | קורבן, קׇרְבָּן |
| consistent שם תואר | /kənˈsɪs.tənt/ | עקבי ikví |
| habit שם עצם | /ˈhæb.ɪt/ | הֶרְגֵּל, מִנְהָג |
| motivation שם עצם | /ˈmoʊ.tə.veɪ.ʃən/ | מוֹטִיבַצְיָה |
| dedicate פועל | /ˈdɛdɪˌkeɪt/ | הקדיש |
| fitness שם עצם | /ˈfɪt.nəs/ | כֹּשֶׁר, כֹּשֶׁר גּוּפָנִי |
| serum שם עצם | /ˈsɪɹəm/ | נסיוב |
| routine שם עצם | /ɹuˈtin/ | שִׁגְרָה |
| lonely שם תואר | /ˈloʊnli/ | גַּלְמוּד |
| pause שם עצם | /pɔːz/ | אתנח |
| perfection שם עצם | /pɚˈfɛk.ʃən/ | הִשׁתַלְמוּת |
| distract פועל | /dɪˈstɹækt/ | הסיח את הדעת |
| necessarily תואר הפועל | /ˌnɛs.əˈsɛɹ.ə.li/ | בהכרח |
| trick שם עצם | /ˈtɹɪk/ | טריק, תכסיס |
Phrasal verbs שתשמעו
| מילה | הגייה | משמעות |
|---|---|---|
| come out פועל | /ˌkʌm ˈaʊt/ | יָצָא |
| go out פועל | יָצָא | |
| pick up פועל | הרים, אסף |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- You might be wondering, why are we tanning now?
- Because you're about to train.
- I can't train in my guide color.
- I'm not going to run or anything.
- This is the tan that I'm using.
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| סביל (Passive voice) be + past participle — הדגש הוא על מה שקורה, לא על מי שעושה את הפעולה | being distracted · be tanned · is fatigued |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | Dark, which is · reversed which is · day which will |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-53 קיצורים וצורות מקוצרות, כמו I'm, don't, you're. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “sh” ו-“zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
- מילים ארוכות — שימו לב להטעמה: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: workout /ˈwɝk.aʊ̯t/, reward /ɹɪˈwɔɹd/, sweat /swɛt/, microwave /ˈmaɪkɹoʊˌweɪv/, warp /ˈwɔːp/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: sacrifice /ˈsæk.ɹɪ.faɪs/, habit /ˈhæb.ɪt/, tan /tæn/, distract /dɪˈstɹækt/, automatic /ˌɔː.təˈmæt.ɪk/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: sacrifice /ˈsæk.ɹɪ.faɪs/, variation /ˌvɛəɹiˈeɪʃn̩/, serum /ˈsɪɹəm/, reverse /ɹɪˈvɝs/, routine /ɹuˈtin/
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 workout, sacrifice, consistent.
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.