शैडोइंग अभ्यास: HOW to *actually* LOCK IN this winter - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
164 वाक्य
यदि वाक्य बहुत छोटे या लंबे हों, तो समायोजित करने के लिए Edit पर क्लिक करें।
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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.
ऐप डाउनलोड करें
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “HOW to *actually* LOCK IN this winter” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: locking, consistency, tan। इस वीडियो में शैडोइंग के लिए 164 वाक्य और 1989 शब्द हैं। बोला गया हिस्सा 12:24 लंबा है। वक्ता लगभग 161 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 83% 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 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| sacrifice संज्ञा | /ˈsæk.ɹɪ.faɪs/ | बलि |
| habit संज्ञा | /ˈhæb.ɪt/ | अभ्यास, आदत |
| motivation संज्ञा | /ˈmoʊ.tə.veɪ.ʃən/ | अभिप्रेरण, प्रेरणा |
| reverse संज्ञा | /ɹɪˈvɝs/ | विलोमित, विपरीत |
| routine संज्ञा | /ɹuˈtin/ | दिनचर्या |
| lonely विशेषण | /ˈloʊnli/ | अकेला |
| perfection संज्ञा | /pɚˈfɛk.ʃən/ | पूर्णता |
| mindset संज्ञा | /ˈmaɪn(d)ˌsɛt/ | मानसिकता |
| necessarily क्रिया विशेषण | /ˌnɛs.əˈsɛɹ.ə.li/ | अवश्य, अनिवार्यतः |
| trick संज्ञा | /ˈtɹɪk/ | चाल |
| hip संज्ञा | /hɪp/ | कूल्हा |
| ideal विशेषण | /aɪˈdi(ə)l/ | आदर्श, श्रेष्ठ |
| muscle संज्ञा | /ˈmʌs.əl/ | पेशी, मांसपेशी |
| commitment संज्ञा | /kəˈmɪtmənt/ | प्रतिबद्धता, आश्वासन |
| automatic विशेषण | /ˌɔː.təˈmæt.ɪk/ | स्वचालित, ऑटोमैटिक |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | अर्थ |
|---|---|
| go out क्रिया | बाहर निकलना, निकलना |
| pick up क्रिया | उठाना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- 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.
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | being distracted · be tanned · is fatigued |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | Dark, which is · reversed which is · day which will |
ध्यान देने योग्य उच्चारण
वक्ता 53 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I'm, don't, you're। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, perfection /pɚˈfɛk.ʃən/, brush /bɹʌʃ/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/
- लंबे शब्द — बलाघात सही रखें: consistency /kənˈsɪs.tən.si/, motivation /ˈmoʊ.tə.veɪ.ʃən/, consistently /kənˈsɪstəntli/, mobility /mə(ʊ)ˈbɪlɪti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/
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: workout /ˈwɝk.aʊ̯t/, motivation /ˈmoʊ.tə.veɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, reverse /ɹɪˈvɝs/, reward /ɹɪˈwɔɹd/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: pause /pɔːz/, ease /iz/, exaggeration /ɪɡˌzæd͡ʒəˈɹeɪʃən/, oftentimes /ˈɔf.ənˌtaɪmz/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: skip /skɪp/, sweat /swɛt/, stack /stæk/, spiral /ˈspaɪɹəl/, stimulus /ˈstɪm.jə.ləs/
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 sacrifice, habit, motivation 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।