शैडोइंग अभ्यास: How I Train my Core (5 Simple Exercises) - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
118 वाक्य
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These days, core training can seem complicated, but I've been going back to the basics,
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and I'm always extremely surprised at how strong a body you can create with just you in the ground.
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So for those of us that can't make it to the gym to use weights or fancy machines,
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here's five simple exercises that will connect your core, protect your lower back, and give you the torso that makes you look good and feel good.
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Number one, front plank.
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There's a reason why planks are given to most beginners.
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They're powerful in creating a strong foundation.
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Now the path of least resistance in a plank is to let your pelvis drop and your core relax.
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The plank is all about finding that tension that resists the pull of gravity.
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To achieve this, you simply have to turn on most of the muscles on the front side of your body.
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Abs, obliques, serratus interior, but also the deeper muscles closer to your spine.
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And when you squeeze your glutes and push your shoulder blades to the side of your ribcage, you create this hollow, powerful position.
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Of course, even the beginner can get started here, slowly working to the feet over time.
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The plank is an isometric.
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You're learning how to create strength, not through moving, but holding.
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They're extremely safe.
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Often you can train these with an injured knee or back, and it's how you can be skinny, but strong.
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It's not about growing muscle.
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It's learning how to activate and strengthen the muscles that generally protect our spine and improve our posture.
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A 60 -second plank is the standard, but 90 to 120 will have you feeling unbreakable.
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Number two, side plank.
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I don't know about you, but I definitely find my side core muscles are underutilized in day -to -day life.
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The side plank activates muscles like the QL and obliques,
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And it teaches your body how to coordinate those activations with your glute muscles in the side of your hip.
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It's also great for the shoulder to push away directly to your side.
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Think of your body like a bridge.
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It wants to cave between your elbow and your feet.
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Use muscular tension to keep that hip raised.
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Side planks are actually quite hard if you haven't trained them before.
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Going on your knees is a great place to start.
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And by pushing your hips down and then up, you learn which muscles need to activate to keep the hip raised.
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And eventually, if you lift the top leg, then the bottom hip has to work tremendously.
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Most people don't realize that the side plank is a powerful glute medius exercise.
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It's these glute muscles that can often become weak and create hip imbalances, affecting the low back.
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Taking it to one leg for just 10 to 15 seconds is quite a challenge.
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But if we switch the leg that we push through, we arrive in the Copenhagen plank.
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Now we strengthen the top leg inner thigh muscles.
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If you think of all the exercises you do at home or in the gym, most people find they never work the inner thighs.
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But the inner thighs connect to the pelvis, and they seem to be a pretty vital part of your core.
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If you're just getting started, train the standard side plank and work up to 30 to 60 seconds.
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As soon as you feel strong enough, introduce the single leg and the Copenhagen variations.
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A lot of testimonials these days are fake.
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Here are some screen grabs from my email of people having success with our daily reps program.
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My quick elevator pitch is that it's only 30 minute workouts.
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It's potent exercises done mostly body weight that'll get you very fit.
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Sent straight to your phone, super user -friendly app.
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We give you a healthy mix of strength, mobility, and conditioning so you can build a balanced body.
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We're constantly updating this program.
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We're actually adding in reverse and side plank because I've been loving them so much.
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I'm going to drop you guys a discount.
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Use code CORE, 20 % off.
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And finally, rounding out our planks is the reverse plank.
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These strengthen your body in an extremely unique way.
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First, you must stabilize through your shoulder blades by rolling the shoulders back.
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Then the glutes and hamstrings fire like crazy to raise the hips.
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But the ab muscles also activate to stop the hips from raising too high and to keep a neutral body line.
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These are the ultimate posture corrector.
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It strengthens where a lot of people lose muscle from sitting in chairs and staring at screens.
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The plank that works the posterior chain and starts to balance the front of the core work we've done previously.
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Both reps and holds can be great.
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I do a combination of both.
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If you don't quite have the strength to raise the hips from the elbows with a straight body line,
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you can take baby steps towards this position by working on a crab press.
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Keep the knees bent with the hands behind you, raise the hips.
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This will be much less intense on your core glutes and hamstrings, but will start to develop the shoulder strength to work towards the reverse plank.
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And if you feel like your arms are just too short, you can always do the full reverse plank on your hands.
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Number four, leg lifts.
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These move the legs which engages the hip flexors.
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This is one of the simplest exercises you can do using gravity to help strengthen your core and hip flexors together.
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As you lower the feet, the core must stabilize the legs while the hip flexors are challenged to get long and strong.
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And taking that bottom position slow and controlled will give you a lot more benefits.
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Now a hanging leg lift may be my choice if I have a bar handy.
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But the cool thing about a lying leg lift is it changes the angle of where your hip flexors receive the force.
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You can't replicate this bottom position when you're upright and that's why I put these back into my routine.
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Now to get started you can do less range of motion not dropping your feet as low to the floor
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and you can also stick your hands under your hips which will give you a bit better leverage.
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10 slow and controlled reps can be enough to strengthen the heck out of your hip flexors.
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Number five, superman lifts.
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We need something that directly trains the lower back.
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The superman lift will train your erectors, glutes, and other spinal muscles to extend.
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Superman lift is simple and it works great for an equipment -free option.
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But I find if we can stabilize the feet by placing them under a couch or having someone sit on them,
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it makes this exercise far more powerful.
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See, just like all the plank work we've done, if you have a point of contact to press firmly into,
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it allows you to create realistic tension through your body, and it'll most likely carry over into real -life strength better.
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There's also this version that
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Knees Over Toes guy showed in the back extension video we made together.
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As a bonus movement, I want to show you the crawl switch.
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I work this into my movement practice weekly.
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Everything we've done up until now is linear and stability focused.
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The crawl switch engages the core through rotation.
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It's like hitting the core 360 degrees with one movement.
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See, the first five movements are kind of like prehab.
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Keep everything strong and stable and the body feels safe.
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But in real life, the core's job is to facilitate our movement and keep us in balance.
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The crawl switch is one of the top ways to practice stabilization through rotation.
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Now even though I do all the previous exercises,
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when I do these, I feel areas of my core work that I didn't even know were there.
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Of course, this is a pretty advanced variation that I'm showing here.
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If this seems way far off for you, I like to get people started with building a very strong crawl in place.
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Crawling in place is one of the best functional core movements you can do.
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As you start to feel really strong and stable, you thread the non -supporting leg through the middle,
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and you let that turn you from front to back.
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I know, so we're breakdancing now, right?
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but you may be surprised at how these super simple little switches will strengthen your core, build protection in your shoulders,
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and actually leave you feeling pretty darn athletic.
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So honestly, I kind of stopped training my core the last few years.
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But I have this memory of about 10 to 12 years ago when I had constant back, hip, and knee pain.
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I started doing core work and hip mobility at least five times per week.
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All the pain I had in my body, it left.
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So the last six months I got back to doing these ground -based core exercises, my body just feels so much more connected.
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It feels stable and safe and i've been wanting to move in ways
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that i haven't in the past few years for me core work is truly the foundation
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and i encourage anyone who's not feeling the best in their body to give this routine a shot
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now next week we're going to explore the exact opposite moving with your torso
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and i got a special guest that's going to join me
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if you want to do all these core exercises
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and a follow along with me right now pin comment below as always
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “How I Train my Core” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: core, plank, hip, muscle, leg। इस वीडियो में शैडोइंग के लिए 118 वाक्य और 1613 शब्द हैं। बोला गया हिस्सा 6:48 लंबा है। वक्ता तेज़ बोलता है, लगभग 237 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। केवल 81% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली कठिन है।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| muscle संज्ञा | /ˈmʌs.əl/ | पेशी, मांसपेशी |
| strengthen क्रिया | /ˈstɹɛŋ(k)θən/ | दृढ़ाना |
| hip संज्ञा | /hɪp/ | कूल्हा |
| knee संज्ञा | /ni/ | घुटना |
| reverse संज्ञा | /ɹɪˈvɝs/ | विलोमित, विपरीत |
| stable संज्ञा | /ˈsteɪ.bəl/ | गोष्ठ, अश्वालय |
| tension संज्ञा | /ˈtɛnʃən/ | तनाव |
| superman संज्ञा | /ˈsupɚmæn/ | अतिमानव |
| thigh संज्ञा | /θaɪ/ | जांघ, रान |
| routine संज्ञा | /ɹuˈtin/ | दिनचर्या |
| gravity संज्ञा | /ˈɡɹævɪti/ | गुरुत्व, गंभीरता |
| blade संज्ञा | /bleɪd/ | ब्लेड |
| rotation संज्ञा | /ɹoʊˈteɪʃən/ | घूर्णन |
| spine संज्ञा | /spaɪn/ | मेरुदण्ड, रीढ़ की हड्डी |
| elbow संज्ञा | /ˈɛlboʊ̯/ | कुहनी, कोहनी |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- We're constantly updating this program.
- I'm going to drop you guys a discount.
- I know, so we're breakdancing now, right?
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | I've been going · I've been loving · i've been wanting |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | haven't trained · we've done |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | are given · are underutilized · are challenged |
ध्यान देने योग्य उच्चारण
वक्ता 28 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे we're, don't, I'm। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: strengthen /ˈstɹɛŋ(k)θən/, thigh /θaɪ/, thread /ˈθɹɛd/, athletic /æθˈlɛt.ɪk/
- “sh” और “zh” की ध्वनियाँ: tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, extension /ɪkˈstɛnʃən/, activation /ˌæktəˈveɪʃən/
- लंबे शब्द — बलाघात सही रखें: mobility /mə(ʊ)ˈbɪlɪti/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, stability /stəˈbɪlɪti/, facilitate /fəˈsɪlɪteɪt/, elevator /ˈɛləˌveɪtɚ/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: reverse /ɹɪˈvɝs/, activate /ˈæktɪˌveɪt/, gravity /ˈɡɹævɪti/, variation /ˌvɛəɹiˈeɪʃn̩/, arrive /əˈɹaɪv/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: resist /ɹɪˈzɪst/, squeeze /skwiːz/, stabilize /ˈsteɪ.bəˌlaɪz/, stabilization /ˌsteɪ.bəl.ɪzˈeɪ.ʃən/, underutilize /ˌʌn.dɚˈjuː.tɪ.laɪz/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: strengthen /ˈstɹɛŋ(k)θən/, stable /ˈsteɪ.bəl/, spine /spaɪn/, stability /stəˈbɪlɪti/, skinny /ˈskɪni/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर muscle, strengthen, hip 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।