शैडोइंग अभ्यास: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - वीडियो के साथ अंग्रेजी बोलना सीखें

अभ्यास मोड चुनें

हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।

62 वाक्य

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Welcome back to Move with Nicole.

Today's class is a five minute obeliques workout that is perfect to add on to another class or do on its own.

So when you're ready to get started, roll out your mat and let's begin.

For today's class we only have five different exercises that we will perform for 45 seconds and then we'll rest for 15.

So getting ready for our first exercise on our back pulling opposite elbow to opposite knee.

Let's go.

Exhaling each time that you curl your head and shoulders up pulling elbow to opposite knee.

Really nice.

Exhale twist, inhale lower.

Try to keep your elbows nice and wide

and really draw your elbow all the way up to your knee versus bringing your knee to your elbow.

You're doing really well.

Just five more seconds, four, three, two and one.

Second exercise, resting your head on the mat with your hands down by your side.

We take a double toe tap to the floor then lift your hips, lifting one hip up a little bit higher.

So you're twisting in that hip lift.

Let's go, you tap, lift your legs and lift your hips.

So really getting into your obliques with this one, I want you to try and control this as best you can.

Inhale as you tap your toes, exhale as you lift your hips.

You've got it.

If you want more of a challenge, see if you can tap your toes a little bit further away from your body.

And as you lift your hips, try to keep your toes pointed up towards the sky.

Be careful that I don't come too close to your face.

Three more seconds, two and one.

Well done.

Next exercise, we come onto our forearms.

We'll take one little hip dip and then switch to the other forearm.

So getting ready, lift your hips up and let's go you lower the hips,

lift and then switch to the other forearm.

Lower, lift and switch arms.

Really press down through your shoulders, lifting up through the side of your waist, really getting into our obliques.

Take this at your own pace.

As you roll into your side plank try to keep your hips nice and stacked on top of one another.

Be careful that you're not rolling that top hip back.

You're almost there, five more seconds, four, three, two and one.

Beautiful job.

Second last exercise.

Come onto your forearms, lift your legs up to the sky.

We're going to take our legs over to one side, pull our knees in and out and then over to the other side.

Getting ready.

Drop your legs to the right, pull the knees in, extend out and then lift them up and over to the other side.

Nice inhale as you drop them down.

Exhale as you pull your knees in.

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.

If you're feeling any pain through your lower back, just make sure that you're not dropping your legs too low.

You're almost there.

Five more seconds.

Three, two, and one.

Okay, final exercise.

Let's come into our bare position so hands under shoulders knees under hips,

hover your knees off the floor and really draw your navel in.

You pull one knee into your chest twist over to the opposite elbow draw it through center and switch sides.

So nice inhale as you pull the knee in, exhale as you twist.

Try to keep your spine nice and straight, really press down through your shoulders and lift up through your navel.

Keep your gaze in between your fingertips.

This is your last exercise so stay with us, you've got it.

Just 10 more seconds.

Okay this is it only three more seconds, two and one.

Well done!

I hope you enjoyed today's a five minute obliques workout.

Feel free to repeat this workout as many times as you need to feel the burn.

Thank you so much for joining us today and we hope you have the most beautiful day.

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अनुशंसित वीडियो

115 वाक्य

इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो में शैडोइंग के लिए 62 वाक्य और 693 शब्द हैं। बोला गया हिस्सा 5:36 लंबा है। वक्ता लगभग 124 शब्द प्रति मिनट की स्थिर गति से बोलता है, जो शैडोइंग के लिए आरामदायक है। 85% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।

इस वीडियो की मुख्य शब्दावली

वीडियो के 10 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
knee संज्ञा	/ni/	घुटना
hip संज्ञा	/hɪp/	कूल्हा
elbow संज्ञा	/ˈɛlboʊ̯/	कुहनी, कोहनी
twist क्रिया	/twɪst/	मोड़ना, मरोड़ना
toe संज्ञा	/təʊ/	पाँव का अंगूठा
spine संज्ञा	/spaɪn/	मेरुदण्ड, रीढ़ की हड्डी
stack संज्ञा	/stæk/	धुआँरा
waist संज्ञा	/weɪst/	कमर, कटि
rib संज्ञा	/ɹɪb/	पसली
navel संज्ञा	/ˈneɪvəl/	नाभि, नाफ़

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Present continuous am/is/are + -ing — जो अभी या इन दिनों हो रहा है	You're doing · you're twisting · you're not rolling
“will” से भविष्य will + क्रिया — फ़ैसला, वादा या अनुमान	will perform · We'll take

ध्यान देने योग्य उच्चारण

वक्ता 15 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, we'll, you've। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
सामान्य गति पर एक-एक वाक्य की शैडोइंग करें और हर वाक्य तब तक दोहराएँ जब तक आपकी लय वक्ता से न मिल जाए।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर knee, hip, elbow जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - वीडियो के साथ अंग्रेजी बोलना सीखें

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