Pratica di Shadowing: Beginner's Guide to the Gym | DO's and DON'Ts - Impara a parlare inglese con i video
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Hi, I'm Magnus.
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Welcome back to my channel.
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For more tips and tricks, follow me on Instagram.
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Today, I want to go over a beginner's guide to the gym.
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Starting your fitness journey can be intimidating.
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Putting yourself in a new, uncomfortable situation is not easy, especially not walking into the gym for the first time.
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A lot of people going to the gym for the first time feel pretty insecure and are thinking, where do I start?
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What type of training should I be doing?
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Can anyone help me with the program?
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How does this machine work?
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And is everyone staring at me right now?
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Well, most of us have been there at some point.
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Trust me when I say that as soon as you take those first steps,
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you're going to feel so much better and you will realize that you had nothing to worry about in the first place.
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The gym is actually a place where you'll meet a lot of like -minded people
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that are on a similar journey to yours.
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Personally, I feel really connected to the people I meet at the gym or my gym, almost like a brotherhood or a family.
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Before you go the first time, you should ask yourself, what's your motivation for going to the gym?
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If you're going for the wrong reasons or have unrealistic goals to start off, there's a big chance that you might get discouraged and eventually quit.
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Remember, this should be a lifestyle shift and not a phase.
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It's a marathon and not a sprint.
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So let's talk about preparation.
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How should you prepare?
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What should you bring to the gym?
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Should you be taking any supplements?
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Which gym is right for you?
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I would test a couple of gyms before buying a membership.
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Most gyms allow tours and also free trials or sessions before you need to make up your mind.
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What about a workout partner?
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A lot of people love going to the gym with a friend or a partner.
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I'm not against it entirely but I do think it's extremely important that you start on your own and hold yourself accountable.
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If you go with a friend or accountability partner the risk is that when they quit you quit.
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Before going to the gym I make sure that I've eaten something.
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You don't necessarily need to eat before but there's an anabolic window of three hours.
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You need to make sure to eat some protein in a three -hour window before or after working out.
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Personally I prefer to eat some carbs, some good fats or one or the other with some protein about an hour before going to the gym.
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What I bring to the gym when I go is a water bottle
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and every once in a while I'll bring my headphones that I can connect to my iPad or phone as well.
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There's nothing worse than seeing a person at the gym putting on a big pair of headphones
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which means they can't hear anything what's going on outside of those headphones
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and they're blasting music obviously then they're slamming weights like crazy regardless
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if it's free weights or machines they can't really hear the noise they're making
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so people start dropping weights and slamming them
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but everyone else in the gym can hear it
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and it'll make you go deaf
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if people start slamming weights around you it is super uncomfortable
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and really bad for hearing so don't be
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that person make sure to put on something comfortable
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it is really all about functionality not what you look like with
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that said don't show up in a pair of jeans you see
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that every once in a while avoid
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that then you want a good pair of sneakers
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that supports what you're doing in a gym i mean i shouldn't have a pair of running shoes
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if I'm trying to do deadlifts or lifting weights at all
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and I shouldn't have a lifting shoe when I'm running on the treadmill.
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So try to get a shoe that supports what you're doing
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and there's hybrid shoes as well
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because a lot of people are doing a combination of everything but I do think that's important.
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Get a shoe that supports what you're doing in the gym.
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So let's talk training program.
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If you are going to invest the time and money going to the gym to reach your goals, to get healthier and to be more fit,
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you need to know that the program that you're on, it's a good program that's going to help you with all of that.
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To make sure that you're on a good regimen or program that suits you, I would talk to someone at the gym.
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Every gym's got a personal trainer
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or an instructor who can help you with all of that there's also a lot of good information
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online obviously not everything on the internet is great but
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if you type in magnus method app .com this guy pops up
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and i have a ton of programs that you can do
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so a typical program could consist of doing lower body one day it could be a push
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and pull day and then an arm day so in three or four days
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you work through the whole body and then it starts over.
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The whole philosophy behind this type of training or programming is
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that you allow yourself to target each and every muscle much more
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and harder and then let them rest a couple of days
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while targeting other muscles and then you come back and work them again.
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The first couple of weeks I would not overdo it.
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I would start with maybe three sessions a week
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and then slowly ramp it up to four or five
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or six whatever you have time with and what you prefer to do
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if you keep on coming up with new exercises every time just to keep it fun
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that will hinder your progress it will set you up for more injuries
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and you will possibly not reach your goals at least not as fast
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so stick to a basic program learn the foundations build a strong foundation and ramp it up slowly.
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When it comes to reps in the beginning, I would rather do more reps, let's say 12 to 15,
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instead of dropping down and doing heavy weights and doing six to eight or even 10 reps.
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I do think it's important to work on that movement pattern and build a strong foundation.
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Make sure that your ligaments, your tendons are in on it and that you build up over time.
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Resting in between sets is super important to me.
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For me it's about the quality of the sets and how you execute your reps in the beginning.
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And that also takes us to the next thing I want to talk about.
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Make sure that you execute these exercises with good form.
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If you don't you might work the wrong body part.
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You will most likely set yourself up for an injury.
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Anyway just make sure
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that you learn how to do every exercise with good form there's a lot of talking about cutting
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or bulking as well bulking is
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when you're trying to gain weight you want to put on maximum amounts of muscle mass
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and you don't really care about your body fat
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and then you have cutting when it's all about getting toned
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and shredding fat while keeping your muscle mass as high as possible
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and in the beginning i wouldn't even think about bulking
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or cutting you want to get in you want to build a strong foundation
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then you can decide what you want to do
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when it comes to training and programming you should know
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that it's mostly nutrition when it comes to bulking
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and cutting try to keep your training to about 60 minutes
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or less i always say what doesn't happen in the first
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hour in the gym will not happen the second here's some essential gym equipment that you should know how to use.
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So leg press is a great fundamental machine that works your legs.
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It also allows you to lift a lot of weight without putting you in a compromised position.
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Start with sitting down and place your feet on the board.
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Before starting the exercise, make sure that you push down your glutes against the two cushions that you have behind you.
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You You don't allow your pelvis or your hip to rotate forward as you're lowering the weight.
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Make sure that you're pressed with the whole foot, especially the back of the foot.
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Always keep some resistance on the way down.
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Keep that tension in the muscle eccentric when you're lowering the weight.
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And then you want to be more explosive on the way up.
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Make sure you don't lock out your knees at the top.
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The leg press will work your glutes, your hamstrings, your quads, basically your entire lower body bench press in the bench press we're using a barbell
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and it works the chest start with placing yourself on the bench make sure
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that you put your feet in the ground with good support
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then you want to tuck in your shoulder blades towards the bench
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and then you want to lower your shoulders
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and then you want to push up as explosive as possible
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without compromising on form the lat pull down works your latissimus in the back your big back muscle
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so remember there's two movements to this lowering your shoulders and then pulling down.
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On the way up you do the same thing but opposite.
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If you go on my app I have videos and descriptions for all of the exercises that you can think of.
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Nutrition is hugely important and before I continue don't forget to subscribe
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so I can continue to share with you guys all the knowledge
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and experience that I have gained over 20 years as a trainer and nutritionist.
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You can run a marathon and be overweight and you can have a six -pack can be in lousy shape.
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Nutrition is key if you want to gain some muscle mass or if you want to lose some body fat.
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Your body fat is mostly determined by your nutrition.
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You need to eat enough protein in a day to gain
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or keep your muscle mass and you need to eat the right amount of carbs
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and fat to lose or gain body fat.
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There are thousands of diets and strategies out there.
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If you want to know how I do things with my actors and my artists, you know where to find me.
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Check out the Magnus method app .com I believe in a balanced diet I don't really restrict myself from foods.
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I just make sure to eat the right amount or proportion of fat, protein, and carbs with every meal.
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If you want to gain weight, you need to eat more carbs and fat.
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If you want to lose weight,
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protein more or less stays the same if you're active and you want to keep some muscle mass on your body.
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My philosophy is that you should enjoy food.
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And 17 out of 20 meals, I make sure that I'm on point.
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3 out of 20 meals, I eat whatever I want.
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So a few final tips that I want to give you.
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Don't start too extreme.
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Maybe start with three times per week and then ramp it up over the next few weeks.
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Personally, I do five days a week.
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Make training a part of your life.
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When looking at your physical activities, I want you to think about three different things.
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One, what do I like to do?
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Two, what does my body need?
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Three, is there something I want to master or get better at?
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When looking at those three things, you also know how to program your training.
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Maybe running is your number one.
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Maybe strength training is your number two.
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Maybe swimming or golf is your number three.
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Just make sure to create a program or a weekly program when all these three are represented.
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And last but not least,
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enjoy the process and don't expect to be motivated all the time motivation is overrated discipline
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and accountability is what matters good luck
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “Beginner's Guide to the Gym”. Le parole che ritornano più spesso: gym, weight, program, muscle, fat. Questo video contiene 164 frasi e 2054 parole da ripetere con lo shadowing. Il parlato dura 11:24. Chi parla va veloce, circa 180 parole al minuto: aspettati suoni legati e ridotti. Il 84% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| muscle sostantivo | /ˈmʌs.əl/ | muscolo |
| shoe sostantivo | /ˈʃu/ | scarpa, calzatura |
| bench sostantivo | /ˈbɛnt͡ʃ/ | banco, panca |
| bulk sostantivo | /bʌlk/ | massa, mole |
| nutrition sostantivo | /njuːˈtɹɪʃ.ən/ | nutrizione |
| meal sostantivo | /ˈmiːl/ | pasto |
| headphones sostantivo | /ˈhɛdfoʊnz/ | cuffie |
| gym sostantivo | /d͡ʒɪm/ | palestra |
| connect verbo | /kəˈnɛkt/ | connettere, connettersi |
| motivation sostantivo | /ˈmoʊ.tə.veɪ.ʃən/ | motivazione |
| uncomfortable aggettivo | /ʌnˈkʌm.fɚ.tə.bl̩/ | scomodo |
| marathon sostantivo | /ˈmæɹəθən/ | maratona |
| compromise sostantivo | /ˈkɑmpɹəˌmaɪz/ | compromesso |
| trainer sostantivo | /ˈtɹeɪnɚ/ | allenatore |
| explosive aggettivo | /ɛkˈspləʊsɪv/ | esplosivo |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| pull down verbo | tirare giù, abbassare | |
| check out verbo | investigare | |
| come back verbo | tornare | |
| come up with verbo | ideare, escogitare | |
| make up verbo | /ˌmeɪk ˈʌp/ | comporsi |
| pop up verbo | spuntare, saltare fuori | |
| sit down verbo | sedersi, accomodarsi | |
| start over verbo | ricominciare da zero |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- What type of training should I be doing?
- Can anyone help me with the program?
- What should you bring to the gym?
- Should you be taking any supplements?
- Which gym is right for you?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | have been · I've eaten · have gained |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | are represented · is overrated |
| Consigli con “should” should + verbo — dire che cosa è meglio fare | should I be · should ask · should you prepare |
| Possibilità con “might / may” might/may + verbo — qualcosa di possibile ma non certo | might get · might work |
Pronuncia a cui fare attenzione
Chi parla usa 42 contrazioni e forme ridotte, come you're, don't, I'm. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: marathon /ˈmæɹəθən/, brotherhood /ˈbɹʌðɚˌhʊd/
- I suoni “sh” e “zh”: shoe /ˈʃu/, nutrition /njuːˈtɹɪʃ.ən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, preparation /ˌpɹɛpəˈɹeɪʃ(ə)n/, tension /ˈtɛnʃən/
- Parole lunghe — attenzione all’accento: motivation /ˈmoʊ.tə.veɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, accountability /əˌkaʊn.təˈbɪl.ə.ti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, fundamental /ˌfʌn.dəˈmɛn.təl/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: headphones /ˈhɛdfoʊnz/, hybrid /ˈhaɪ.bɹɪd/, brotherhood /ˈbɹʌðɚˌhʊd/, hugely /ˈhjuːd͡ʒli/, hamstring /ˈhæmstɹɪŋ/
- Consonante finale — senza aggiungere una vocale dopo: bench /ˈbɛnt͡ʃ/, rep /ɹɛp/, bulk /bʌlk/, headphones /ˈhɛdfoʊnz/, connect /kəˈnɛkt/
- /æ/ — più aperta della “e”: slam /ˈslæm/, marathon /ˈmæɹəθən/, blast /blæst/, anabolic /ˌænəˈbɑlɪk/, hamstring /ˈhæmstɹɪŋ/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come muscle, shoe, bench.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.