शैडोइंग अभ्यास: How To Pull Up High As F*** - वीडियो के साथ अंग्रेजी बोलना सीखें

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263 वाक्य

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Want to get your pull -ups high as f*?

Well, if you don't learn these things, you'll be stuck pulling to your neck for years.

Because after perfecting my pull -ups for over a decade, I've narrowed down the techniques that actually work and the only things that really matter.

This is my friend Spence.

He's never done a high pull -up before.

I'm going to show him the five most important techniques that you need, and he's going to try them live.

You ready?

Before we get started, I just want you to go for a high pull -up.

I want you to just pull up as high as you can.

Okay, ready?

See what you got.

Okay, let's see.

Okay, just pull as high as you can, yank the bar.

Not bad, but we're gonna make it even better.

Starting with technique number one, the first thing you do and most important, your grip and hand placement.

You're gonna use many grips throughout your fitness journey, but when you first get started, it's gonna be most efficient to use a more narrow grip.

Okay.

Check this out, imagine I'm doing pull -ups.

If I wanna pull up even higher, I have to get away from being under the bar and start pulling being in front of the bar.

If you use a more narrow grip, it allows you to keep your elbows in and bring them in front of you as you pull higher.

Now, to make this even more efficient, if you use a false grip and wrap your wrists over the bar,

now you'll have an even smoother and greater range of motion that will help you transition from pulling, actually, to pushing.

Interesting.

That's what's going to get your pull -up super high.

Now, before wasting your energy on pull -ups, just try it with this bar.

Go with a wide grip and try bringing it as low as you can, and then try it with a false grip, closed grip.

And you can see how much easier it's going to be to bring it all the way down. So here.

You'll feel it kind of get stuck, like right around here.

Yeah, for sure.

Versus this.

All the way up.

Ah.

The movement path is completely unobstructed.

Versus when you're coming like this, you're going to hit your chest first.

And then you'll have to turn, if anything.

Yeah, exactly.

All right, you ready to put it to the test?

Let's do it.

All right, very first thing, we're going to go for the hang you want to have hands closer apart this time exactly okay

and if you can have a false grip

and get keep your thumbs in there as well and just really false grip as much as you can all

right perfect let's see what you got remember keep your elbows in front

when you pull this god okay pull straight up look up

there you go it felt like i got a little higher

you got like an inch higher all right let's go every inch counts maybe every inch counts you ready

Ready to optimize this one?

Yeah, definitely, let's go.

All right, here we go.

To really take advantage of this technique, you wanna be able to take advantage of your false grip.

As you can see, if you're all the way down below, it's gonna be hard to get the greatest advantage point for that false grip,

so having a higher position to grab the bar, you're gonna be able to get a more efficient and effective false grip.

Now you're gonna be able to really squeeze on hard, keep those elbows tucked in from the very beginning, and give it a go.

There we go.

There we go, we're already getting higher.

Yeah, let's go.

Already getting higher.

Technique number two, unlocking the perfect movement path.

You wanna practice your movement path on a bar before wasting all your energy on the actual pull -up bar.

So starting from your narrow false grip, instead of a dead hang, you wanna have an active hang.

And while you hang, lean back, and that's going to help you squeeze and keep your elbows in front of your body.

Remember, when we're doing our movement path,

we want it to happen all in front of our body versus right through our body and getting stuck halfway.

Got it.

Now remember, with a more narrow grip, it's going to allow you to pull in front of your body,

keep the elbows in front, and get really low.

But when you get down to right around here, like you did before, you may feel some restriction.

And what's going to help this is if you have a false grip.

Now it can just easily go even lower.

Got it and it clears up that entire movement path.

Now to take this technique even further, no one's gonna tell you this, but if you rev the bar like this,

that's actually gonna give you more power and more height on the bar as you push.

So you're not just going with a false grip and going straight down like this, but once you get to right around here,

you're pushing and revving, you see?

Got it.

So it's gonna bring you here, and then you're pushing it down like that.

So it's a mix almost of a pull to a push.

Got it.

Okay, cool.

So that means that this is not just the average pull -up movement path,

but really it's a mixture of a lat pull -down and a pull -up at the same time.

So when your arms are in front, you're going to initiate half of a lat pull -down as you lean back

and then half of that pull -up as you begin to gain that height.

Got it.

Then you're gonna, instead of pulling all the way to your chest from this position, you're gonna engage a little more of that lat pull down.

Keep your elbows in.

That's gonna allow you to engage more of your lats.

and push down, rev the bar here as you begin to pull the bar closer to your body and lat pull down.

A lot of you watching already have the pulling strength to do this, you're just not applying the right techniques.

But you're gonna see, if you just try one or all of these techniques in combination, you're gonna immediately increase the height of your pullup.

Before you go, I'm gonna give you a tiny bit more technique to really optimize this high pullup.

Get it.

As you go for your pullup, I want you to start with a really nice false grip

and make sure your elbows are already in front of your body and you're kind of leaning back into that position, ready to yank up.

So now as you let go, you're going to find because you're leaning back, you might have like a small momentum forward.

And as you feel like, use that.

As you feel like your momentum starts to come back a little bit, that's when you're going to yank.

Exactly.

It's explosive and compressing your body from your lats as well.

This is half of the pull and this is half of the pull.

100

Got it.

101

So I'll show you one more time.

102

Narrow grip, try to get a really nice good false to make sure it's locked in do what I said,

103

rev from the very beginning as well to lock in that grip.

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So lock in the grip.

105

I'm revving.

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My elbows are in front.

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I start with that little momentum.

108

Boom.

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Nice.

110

Elbows in front, all the way up, all the way down.

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Rev, squeeze the bar.

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The grip is everything.

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Yank.

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Boom.

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There we go.

116

That already felt way better.

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Exactly.

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That already felt way better.

119

And you did a lot of the lat engagement.

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Yeah.

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Combine pull with the lat.

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Yeah, yeah.

123

Because you went high, but the bar was kind of far from your body.

124

Now just combine them both.

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In fact, I'm going to show you before you jump the gun.

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Two techniques and exercises that you can use to improve that.

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So I want you to just do the lat pull -down part.

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Don't even pull.

129

So you're going to go like this.

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Forward.

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Pull back.

132

Rev and pull back.

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Now this is all very intense.

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This is like heavy lifting, so don't do many reps.

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Just do one on your free time training you'll do more

136

that's it stop i don't want you to get tired we're also battling fatigue yeah for sure

137

so we got to get there before you get too fatigued

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that was for lat strength

139

now i'm going to give you an exercise for explosive pulling strength this is called x

140

and i pull -ups

141

so this nice got it nice there all right yeah

142

you're going to use the same technique

143

you're going to get in the same way start with the closed grip completely out elbows in front

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Same technique, then you're gonna pull and pull with your knees.

145

Got it.

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At the same time.

147

Catch that air, open up and come down.

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Come up, catch the air, and close.

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Got it, okay.

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Go for it.

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Yep. Be explosive.

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Knees in.

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Yes.

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Yes.

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Yank the bar.

156

Woo.

157

Oh, yeah.

158

See?

159

Yeah, yeah.

160

That's cool.

161

Technique number three, top secret, ballistic reps.

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Starting from the top, using that momentum to come down and pop it up.

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Okay.

164

So basically, this load, when you come down,

165

you're going to use that as potential energy and momentum to bring that back up and snap that up.

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Don't use too much of your lats where you'll go too far away.

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Remember the X pull -ups.

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The switch.

169

You do be explosive and you use both.

170

So lat and pull in at the same time and make sure the target is towards your belly button and boom, then go up, boom, yes!

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Yeah, that felt good.

172

That was way better.

173

Yeah, that felt good.

174

Way better.

175

Go!

176

That was amazing.

177

Instantly upgrades your pull -ups.

178

That's already a massive improvement, but let's keep going.

179

You ready?

180

Get it.

181

This time, instead of using momentum, we're gonna be eliminating momentum with technique number four, dead pulls.

182

We're gonna get down seated so that we cannot cheat and use absolutely zero momentum.

183

From here, we're going to pull straight up and come right back down.

184

Nice.

185

This is also going to be a great test to see how high you can actually pull.

186

And if you're going to be making improvements over time by pulling higher and higher.

187

Boom.

188

That's already insane of a high pull.

189

Now, don't waste your energy.

190

Wow, we are almost at that belly button length, which is insane.

191

The goal is actually to like hit your lap and if you can even stick it there.

192

Oh, boom.

193

Woo!

194

Nice, yeah.

195

Now to specifically train this, especially if you can't get it as high as Steven just did on your first try,

196

you can always use a resistance band.

197

But definitely pull as high as you can first set so that you're doing a drop set.

198

Even if your highest pull without the band is only up to your chin or your neck, do that first, then go with a band.

199

Keep the false grip, have the band under your waist, Go all the way down, sit, and go for reps.

200

As you get stronger, you can go from a thicker band to a thinner band to no band.

201

Let's go.

202

Now when you use it try to uh, try to maintain a straight left position now.

203

Do it So you want to lean too far back and lift like you're flat.

204

God do keep like a seated position.

205

God point your toes

206

Let's go for it Yank the bar

207

There we go

208

Right, every single rep you want to start back to the seated calm and position ready to just yank it

209

Technique number five, preloading your high pull -up rep.

210

Even hanging with extra load for just 10 seconds before your rep is going to make a big difference.

211

Ready?

212

Now let's get them.

213

Now of course, you should be training weighted pull -ups as well, and even trying all these techniques with some weight.

214

And when you take it off, you're gonna be fine.

215

Alright, see what you got? That was sick.

216

That was sick.

217

That was super hot.

218

Hold on, let's do that one more time.

219

I was barely watching.

220

Oh, you need one, baby!

221

Let's see what you got.

222

Let's do it one more time.

223

That was crazy.

224

Okay.

225

All right.

226

Remember, grip together.

227

All the piece together.

228

Elbows in front.

229

Knee back over it started.

230

Boom.

231

What?

232

Insane.

233

Let's go.

234

Let's go.

235

That is so freaking crazy.

236

Let's go.

237

Yo, it's all on the technique.

238

Let's have a quick replay and watch the before versus the after.

239

And if you thought these techniques were golden, we have way more on the Thenx app.

240

Download it right now in the app store for free.

241

And we now have the biggest calisthenics community in the world on the Thenx app.

242

The brand new social media feature is dropping in just a couple weeks.

243

So download it right now, start posting, grow your following, and you could be the next Thenx athlete.

244

Thanks so much for watching.

245

Comment down below right now how many times I said the word high pull -ups.

246

And just like every video, you have a chance to win a Thenx weight vest.

247

Much love.

248

Make sure you subscribe.

249

See you next week.

250

Mad love.

251

Peace out, baby.

252

If you're still struggling with pull -ups, try adding this right after your next set.

253

As soon as you finish, go straight into lat pull -downs.

254

Your lats can keep going, and by reducing the load on your biceps from the movement, you can push your lats even closer to failure,

255

which not only strengthens your back, but even increase your pull -up reps.

256

You can do this with your own body weight like I just showed you, but it's going to be a lot harder.

257

I'd suggest using a cable machine.

258

It's more precise and it's easier to progress.

259

And for that, amp is my number one choice.

260

You can instantly change the weight with the turn of a dial and even modify the type of resistance like band mode,

261

concentric, and eccentric mode while tracking your reps and performance.

262

For more info, I'll tag them below so you can check them out and get one yourself.

263

But remember, make sure to add lat pulldowns after your next set if you're still struggling with pull -ups.

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अनुशंसित वीडियो

41 वाक्य

इस पाठ की शब्दावली और बोलने के सुझाव

यह स्पीकिंग पाठ वीडियो “How To Pull Up High As F***” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: pull, grip, technique, lat, bar। इस वीडियो में शैडोइंग के लिए 263 वाक्य और 2484 शब्द हैं। बोला गया हिस्सा 13:16 लंबा है। वक्ता तेज़ बोलता है, लगभग 187 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 87% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली आसान है।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
technique संज्ञा	/tɛkˈniːk/	तकनीक
elbow संज्ञा	/ˈɛlboʊ̯/	कुहनी, कोहनी
momentum संज्ञा	/ˌmə(ʊ)ˈmɛntəm/	संवेग
narrow विशेषण	/ˈnæɹəʊ/	तंग
explosive विशेषण	/ɛkˈspləʊsɪv/	विस्फोटक
insane विशेषण	/ɪnˈseɪn/	पागल, दीवाना
knee संज्ञा	/ni/	घुटना
squeeze क्रिया	/skwiːz/	निचोड़ना, दबाना
instantly क्रिया विशेषण	/ˈɪnstəntli/	हाथों हाथ
combine क्रिया	/kəmˈbaɪn/	मिलाना
belly संज्ञा	/ˈbɛli/	पेट, उदर
fatigue संज्ञा	/fəˈtiːɡ/	थकान, शिथिलता
thin विशेषण	/ˈθɪn/	पतला, दुबला
thick विशेषण	/θɪk/	मोटा
intense विशेषण	/ɪnˈtɛns/	प्रचंड, अतिमात्र

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	अर्थ
come back क्रिया	वापस आना

दोहराने लायक वाक्य

वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:

Not bad, but we're gonna make it even better.
Check this out, imagine I'm doing pull -ups.
All right, you ready to put it to the test?
There we go, we're already getting higher.
Alright, see what you got?

ध्यान देने योग्य उच्चारण

वक्ता 84 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, gonna, we're। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“th” की ध्वनियाँ: thin /ˈθɪn/, thick /θɪk/, smooth /smuːð/, athlete /ˈæθ.liːt/, strengthen /ˈstɹɛŋ(k)θən/
“sh” और “zh” की ध्वनियाँ: efficient /ɪˈfɪʃənt/, transition /tɹænˈzɪʃ.ən/, restriction /ɹɪˈstɹɪkʃən/, initiate /ɪˈnɪʃ.i.eɪt/, shank /ˈʃæŋk/
लंबे शब्द — बलाघात सही रखें: momentum /ˌmə(ʊ)ˈmɛntəm/, eliminate /ɪˈlɪm.ɪ.neɪt/, initiate /ɪˈnɪʃ.i.eɪt/, calisthenics /ˌkæ.lɪsˈθɛ.nɪks/

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: versus /ˈvɝsəs/, explosive /ɛkˈspləʊsɪv/, squeeze /skwiːz/, rev /ɹɛv/, halfway /ˌhæfˈweɪ/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: squeeze /skwiːz/, transition /tɹænˈzɪʃ.ən/, optimize /ˈɑptɪmaɪz/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: squeeze /skwiːz/, smooth /smuːð/, snap /snæp/, strengthen /ˈstɹɛŋ(k)θən/

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 technique, elbow, momentum 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: How To Pull Up High As F*** - वीडियो के साथ अंग्रेजी बोलना सीखें

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इस पाठ की शब्दावली और बोलने के सुझाव

इस वीडियो की मुख्य शब्दावली

वीडियो में आने वाली फ़्रेज़ल वर्ब

दोहराने लायक वाक्य

ध्यान देने योग्य उच्चारण

इस वीडियो से अभ्यास कैसे करें

शैडोइंग तकनीक क्या है?