शैडोइंग अभ्यास: The 6AM Morning Routine That Changed My Life Immediately - वीडियो के साथ अंग्रेजी बोलना सीखें

अभ्यास मोड चुनें

हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।

200 वाक्य

यदि वाक्य बहुत छोटे या लंबे हों, तो समायोजित करने के लिए Edit पर क्लिक करें।

If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired,

and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't,

and somehow the only me time that you get is doom scrolling in bed, and then every morning you wake up already behind.

Well, then you probably hate mornings.

Most people do.

I did too.

So let's fix it today because

when it comes to things like this i am impatient

but here's the thing nobody tells you about a good morning

so let me show you now this process doesn't start the

morning of it also doesn't start the evening before i need one day i need one whole day

because i don't function when there are open ends i need to make sure

that my environment is clean organized

that i have everything as much under control as I feel like I can and that sets me off for success.

So we're taking one whole day, we're postponing any responsibilities that we might think we have

and we're just going to focus on making sure

that our space is clean because a clean space means a clean and organized mind and then you can work from there.

So that means whatever it is, doing laundry, getting groceries, organizing, cleaning.

We're starting by getting a meal prep going.

I love prepping lunch for a couple of days

because it just helps me with making healthy choices and then I don't have to think about it.

Especially because you always make a mess when you're cooking.

So I was like let me get the meal prep going so I can clean after.

I'm making this viral high protein

and high fiber recipe by pilates by raven i think her name is

and i really like this for lunch because it is high fiber

so it keeps me full for long

and it also has loads of veggies vitamins minerals

so i basically mix up my sauce by using avocado some

red onion i added pesto some extra parmesan cheese i season

it with pepper with garlic powder i add in some salt

and then some yogurt and i basically mix everything up

and then taste it to make sure

that it is how i like it i also add a bit of lemon as you can see here

and then while this is all going i have my peas

that are boiling for a couple of minutes

and then i also boil some chicken just so that I can easily shred it later.

And so I first mix the peas in with the sauce

and then I add my shredded chicken and that is my meal prep.

This tastes amazing cold and

so it's been really easy to take this with me to the office to have for lunch

and as I said keeps me full for hours because of all the fiber from the peas.

Healthy fats from the avocado and then protein from the chicken.

I am going to the gym so I finished cleaning

but it's time for me to train to expend some extra energy

because obviously I need to make my cut off time by going to bed at a reasonable hour tonight

and also fall asleep early.

So I need to expend some energy.

Let's go to the gym and train.

These are the four things that I do for a defined back.

So I train every muscle group twice per week.

If I do multiple back sessions I will start one with the vertical pull

and then the other one with the horizontal row.

I sometimes do upper body sessions

and then I usually start one of these sessions with shoulders

and then one of these sessions with back

and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows.

I love starting with horizontal rows

because I really like training for back thickness however i really enjoy working on my pull -ups

and on my grip strength i think it's a great way to train for longevity

and therefore i always make sure that i also emphasize my vertical pulls

so the first exercise that i'm doing is a unilateral dumbbell row

so one arm at the time i make sure

that i keep a neutral spine that i have

that long stretch at the bottom of the wrap in my lat

and I pull the dumbbell up by thinking

that I bring my elbow to my back pocket

so not up towards the ceiling

but into my back pocket then next up is the vertical pull

and I'm doing a lat pull down which I have not done in a

while because I tend to focus on pull -ups and chin -ups

but I do really like the mind muscle connection

that I have with the machine

because it's just a very stable way of executing a movement pattern there's a lot less involved than

when you actually do a pull -up for example for every exercise

that i'm doing in this session i do two sets only

because you don't need that much volume especially

when you do a full -on back day

because every single exercise is targeting an area of your back

and then after the vertical pull i'm transitioning into a back extension

which is for your erectors or the deep line in your lower are back.

For this exercise you can also target your glutes more but I want to target my erectors.

So I have the bar or the pad a little bit higher

so that I move from my lower back and then I stack my plates while keeping a neutral spine.

The reason why I stack my plates is because I like to do drop sets again.

As you can see here I drop the weight

and then I continue with a lighter weight until I can do no more reps

and then I'll drop that weight too and I'll continue with body weight reps

if doing the reps is too heavy yet then you can also start with doing a hold

which is really nice too it's great for your lower back

but the main thing with this exercise is that you keep

that neutral spine and you don't over extend at the top

while making sure that you get

that deep stretch at the bottom of the rep next up is a little bit cheating

because this is actually the back of your shoulders as you know i said it before

but it's on the back side of your body

so i really like adding it into my back days it's

also a pull exercise i'm doing the cable reared out fly

when i try to take my trap out of the equation

100

i kind of round my shoulder forward whenever i'm pulling the

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pulley the cable is set a little bit higher as you can see

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and i really try to lead with my elbow

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and pull the cable out instead of to the back if

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that makes sense and then i keep

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that range of motion on my rear delt

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and i'll go into partial reps to maintain

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that tension on my rear delt don't mind my hair i put

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so much dry shampoo in it that it's almost standing up straight

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but what do you mean i just spend 30 minutes doing

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a back session playing my favorite music in the gym moving my body as

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if i'm a child in a playground while working on my strength

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and my health

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and i feel 10 times better than i did before i

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don't know why my mind is always trying to trick me into not going to the gym

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because even though i've been going for years i still always feel

116

or not always

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but often i feel like i want to be doing something else instead of going to the gym

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and i want to postpone or maybe not go

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but i always feel so much better even

120

if i go on a walk for 15 minutes

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or do some stretching whatever it is i always feel better after

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so i don't know what my mind is trying to do here but I just did a back session.

123

I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work

124

but the one thing that's a little bit harder to train with home workouts are your lats

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or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors

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but actually training your lats is a little bit harder with

127

the home training unless you maybe have a pull -up bar

128

but i don't have a pull -up bar when i'm doing studio classes

129

and i'm recording them on a yoga mat

130

so i decided to do a full back session today

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which is also one of my favorite things to train so

132

that was a very easy session 30 minutes feels amazing let's go and walk the dog

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good morning we made it the light is terrible let me try okay that's not working

134

so i just finished doing my math i always have to do math questions to put my alarm off

135

and then my phone is in another room like in the hallway

136

so that i really have to get up out of my bed

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do math and then my alarm stops and my alarm is insanely loud

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so that works really well and

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so we did it we're here i washed it yesterday it

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feels amazing this is my favorite dry shampoo i have drop

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fine hair oh my god i need a coffee i have fine hair

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and so my my hair gets sweaty really easily sweaty my hair gets my hair gets greasy really easily so

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if i use dry shampoo after i washed it it also adds a little bit of structure to my hair

144

so it's not so flat looking but it also helps with not getting greasy quickly going in with the road glazing milk.

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It feels really refreshing.

146

And then my trick for a good morning is to get myself on the walking pad ASAP.

147

Because I found that for me the best way to wake up is to get some movement in.

148

And walking is just very gentle, but also it allows me to do some work while I'm on the treadmill so I can actually get ahead.

149

I also love going to the gym in the morning, but you always have to make it yourself as easy as

150

possible that's why i get only walking bad for like an

151

hour getting some steps in already getting ahead of the day and it's like the best way to wake up

152

i organized my closet and that makes such a big difference

153

because everything is like in the same color scheme

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and everything is something that i like to wear

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so every time i'm in front of my closet in the morning now it's

156

so easy for me to pick out something that i want to wear

157

but still i try to lay it out the day before

158

because to me that just makes everything

159

so much easier i want to have the least amount of

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resistance in the morning especially getting into this new wake -up schedule i wake up i do my skincare

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and then i put on the outfit that's already in the bathroom

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and then i can just hop on the treadmill it takes

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me like 10 minutes including obviously getting some water in

164

and drinking a coffee which you shouldn't do

165

but i still love caffeine on an the stomach it's the one thing

166

that i will not break with so that is the plan

167

and then usually before the day starts i have about five

168

thousand steps in a bit of milk highlight of my day okay

169

so i'm going to drink my coffee while i'm on a treadmill first i need to drink some water

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that's illegal walking pad

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that i have is from amazon i think it was 200

172

euros best thing i ever bought i always track my sleep my strain

173

and my recovery through my whoop it shows how my habits influence my body

174

and one of the things that is most noticeable for me is

175

that if i have a late sleeping time anything past 12

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or if i have an inconsistent sleeping time and wake time that my body just doesn't respond well to.

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It's one of my major challenges and things

178

that I want to focus on is making sure that I have a consistent sleep and wake -up time, preferably before 12.

179

If you're interested in trying Wuprofree for two months, including the device, I'll leave my link in the description box down below.

180

Life comes in phases.

181

There is a phase where you have all the time in the world

182

and you have no idea what to do with it the phase where you're building something

183

and every hour feels like it belongs to someone else there is a phase where your friends are getting married

184

and having kids or moving away

185

and you're just trying to keep up the phase where you're taking care of absolutely everyone except yourself

186

and every phase is hard in its own way

187

and every phase asks something different from you your routine isn't supposed to stay the same

188

because you're not supposed to stay the same In some phases, your morning might be journaling or having a slow breakfast.

189

In some phases, it is just surviving the chaos.

190

But phases are like waves.

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They come and they go.

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And all of them count.

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For me right now, my morning is about being productive.

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Because if I don't get that time, I lose myself.

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But for you, it might be something completely different

196

and whatever it looks like it's the one part of the day

197

that is yours before everyone else needs something from you

198

and how you start the day is how you live the rest of it

199

so tonight if you can try putting the phone down a little earlier give up one night of scrolling

200

or try to go to bed a little bit sooner and tomorrow take your morning back whatever phase that you're in

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इस पाठ की शब्दावली और बोलने के सुझाव

यह स्पीकिंग पाठ वीडियो “The 6AM Morning Routine That Changed My Life Immediately” पर आधारित है। इस वीडियो में शैडोइंग के लिए 200 वाक्य और 2437 शब्द हैं। बोला गया हिस्सा 13:35 लंबा है। वक्ता लगभग 179 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 82% 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
vertical विशेषण	/ˈvɝ.tɪ.kəl/	लंबवत्, ऊर्ध्वाधर
organize क्रिया	/ˈɔɹɡənaɪz/	व्यवस्था करना
meal संज्ञा	/ˈmiːl/	भोजन, जेमन
alarm संज्ञा	/əˈlɑɹm/	चेतावनी
neutral विशेषण	/ˈnuː.tɹəl/	तटस्थ
mathematics संज्ञा	/mæθ(.ə)ˈmæt.ɪks/	गणित, गणित-विधा
spine संज्ञा	/spaɪn/	मेरुदण्ड, रीढ़ की हड्डी
horizontal विशेषण	/ˌhoɹəˈzɑn.təl/	क्षैतिज
shampoo संज्ञा	/ʃæmˈpuː/	शैंपू
pea संज्ञा	/piː/	मटर
pocket संज्ञा	/ˈpɑ.kɪt/	जेब, चेद
trick संज्ञा	/ˈtɹɪk/	चाल
wash क्रिया	/wɑʃ/	धोना
muscle संज्ञा	/ˈmʌs.əl/	पेशी, मांसपेशी
stack संज्ञा	/stæk/	धुआँरा

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	उच्चारण	अर्थ
wake up क्रिया	/ˌweɪk ˈʌp/	जागना
pick out क्रिया		बाछना
stand up क्रिया		उठना

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 filming
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	it's been · have not done
क्रिया + -ing enjoy, keep, stop… + -ing — वे क्रियाएँ जिनके बाद -ing रूप आता है	keeps getting · love prepping · finished cleaning
“might / may” से संभावना might/may + क्रिया — जो हो सकता है पर पक्का नहीं	might think · might be

ध्यान देने योग्य उच्चारण

वक्ता 52 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I'm, don't, you're। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“th” की ध्वनियाँ: mathematics /mæθ(.ə)ˈmæt.ɪks/, thickness /ˈθɪknəs/
“sh” और “zh” की ध्वनियाँ: shampoo /ʃæmˈpuː/, extension /ɪkˈstɛnʃən/, wash /wɑʃ/, transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/
लंबे शब्द — बलाघात सही रखें: mathematics /mæθ(.ə)ˈmæt.ɪks/, horizontal /ˌhoɹəˈzɑn.təl/, inconsistent /ˌɪnkənˈsɪstənt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, preposition /ˌpɹɛpəˈzɪʃən/

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: vertical /ˈvɝ.tɪ.kəl/, wash /wɑʃ/, productive /pɹəˈdʌk.tɪv/, viral /ˈvaɪɹəl/, equation /ɪˈkweɪ.ʒən/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: organize /ˈɔɹɡənaɪz/, horizontal /ˌhoɹəˈzɑn.təl/, closet /ˈklɑzɪt/, transition /tɹænˈzɪʃ.ən/, exhaust /ɪɡˈzɔst/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: stretch /stɹɛt͡ʃ/, spine /spaɪn/, stack /stæk/, scroll /skɹoʊl/, stable /ˈsteɪ.bəl/

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 vertical, organize, meal 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: The 6AM Morning Routine That Changed My Life Immediately - 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

इस वीडियो का व्याकरण

ध्यान देने योग्य उच्चारण

इस वीडियो से अभ्यास कैसे करें

शैडोइंग तकनीक क्या है?

7AM FALL day in my life!⛅️🍂 busy & productive day, morning routine, working out, shopping & cafes!