シャドーイング練習: Pilates Abs Workout - Tight Core & Waist - 15 min - 動画で英語スピーキングを学ぶ

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115 文

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hey guys welcome to the 2025 Pilates challenge we've got a 15 -minute Pilates abs

and core workout to work your core grab your mat

and let's get into the workout we've got 21 exercises across three sets in this abs

and core workout 40 seconds of exercise with a couple of breaks in between get on the mat

and let's start with roll up lay on your back with legs extended

and your arms reaching overhead inhale to begin then as you exhale slowly curl your head shoulders

and spine off the mat reaching towards your toes inhale at the top then exhale to roll back down with control

I'm breaking all my rules

It's only me and you

Feeling like nobody else around us

Stay on your mat and we'll move on to a single leg stretch

Lift your head and shoulders and pull one knee towards your chest while extending the other leg

Switch legs smoothly keeping your core tight and your movements controlled

Just tell me no

You tease me and you touch me I'm going crazy about it

Keep saying that it's nothing

Just tell me what to do I'm losing all my cool

Let's move on to dead bug

Extend your arms towards the ceiling with your knees lifted and bent

Slowly lower one arm and the opposite leg down

Keeping your core engaged and your back flat then return to center and switch sides

Let's move on to leg extensions.

Have your elbows and palms rested on your mat.

Extend and alternate both legs in and out and focus on your breathing.

bad day became a bad month

and then a bad year without anyone no one noticed all the little changes the happiness fades

while the pain replaces i wish

you would step back from the edge my friend yeah doing

great guys let's move on to the hundreds get into a seated position

and lean back slightly then pump your arms up and down while inhaling and exhaling keep your core engaged.

Do you need a better view?

Can you trust that?

You and me are flying

From the dust that came from starry nights

Can you love fire?

You and me just run

You can save the life

Nice work guys, we've got a 20 seconds rest now and move on to single leg crunch.

Bend at your elbows with your hands touching your head

Crunch up and have your right elbow touching your left knee as you lift your left leg up

Lower back down slowly and repeat

Now let's repeat on the other side.

I know I'm by your side, yeah I wish you would step back from that ledge,

my friend I know mistakes were made and they all hurt today

But time will help them fade away I wish you would step back from the edge my friend

You got a life ahead of you

And times get better till you need a better view

Can you trust that you were made of light

From the dust that came from starry nights

Can we love that you were made just right

You were made just right

You're doing great guys

Let's move on to reverse Roland While laying flat on your mat, roll your legs in towards your chest, then extend them back out again.

Breathe in as you roll towards your chest and exhale when you extend back out.

Now get into a seated position on your mat

Bend at your knees with your arms extended out,

palms facing up

Pulse forward as you exhale, then slowly lower back down on an inhale.

Repeat with control

Great work, now lay flat on your mat and we'll move on to scissor kicks.

Have your palms to your side on the mat, lift both legs off the mat towards the ceiling,

then cross your legs while keeping your lower back pressed onto the floor.

Great work guys.

Get short recovery now with a 20 seconds rest and move onto plank hold.

Get in a plank position, have your forearms on the mat while elbows under your shoulders.

Keeping your body in a straight line, core tight and engage and don't let your hip drop or race.

Let's move on to side plank crunch.

Get into a side plank with your bottom knee down and top leg extended.

Bring your top elbow towards your top knee in a crunch, then extend and repeat.

Nice work, let's move on to side plank reach.

Get into a side plank with your body in a straight line, extend your top arm overhead,

then reach it under your torso in a twisting motion.

Return to start and repeat.

Well done guys, we're going to take a short 10 seconds rest

and we're going to repeat side plank crunch and reach on the other side let's do this

Music Now

we're on to side plank reach.

I'm in the bank.

Great work everyone.

Short recovery again with a 20 seconds rest, 6 more exercises and we'll be done with the workout.

So keep pushing through.

Get into a high plank with your body straight, lift one leg and cross it under your body toward the opposite side.

Then return it to center and repeat on the other side.

Well done guys, now get on all fours and we'll move on to Bird Dog.

Start by extending your right arm forward and your left leg back, keeping your hips level and your core engaged.

Bring them back in, alternate with the other arm and leg.

Let's move on to Plank Tab Get into a high plank or a low plank,

bring one leg to the side and tap then back in and repeat on the other side.

Nice work everyone, let's move on to reverse planks.

100

Flip around into a seated position with your arms to your side and align with your shoulders.

101

Lift your hips off the floor forming a straight line from head to heels

102

and hold while keeping your core and glutes engaged.

103

Nice work guys, just two more exercises to go.

104

Lay on your back with your hands behind your head and knees bent.

105

Lift your head and shoulders and twist and bring one elbow to the opposite knee while extending the other leg.

106

Then switch sides.

107

you Final exercise, let's move on to double leg stretch.

108

Start by hugging your knees to your chest.

109

Inhale as you extend both legs overhead while you straighten out your legs.

110

Then exhale to circle your arms back to help pull your knees towards your chest again.

111

Go slow and control and repeat.

112

And we'll be done soon. And that's the workout.

113

Hope you guys enjoyed this routine.

114

Check out my app for the full schedule and I'll see you in the next workout.

115

Bye!

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FOR YOU

このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「Pilates Abs Workout - Tight Core & Waist - 15 min」を教材にしています。繰り返し出てくる語は次のとおりです：leg, plank, mat, knee, arm。この動画には、シャドーイング用の文が115文、単語が1176語あります。音声の長さは15:45です。話す速さはゆっくりで、1分あたり約75語です。一つ一つの音をまねる余裕があります。単語の82%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
knee 名詞	/ni/	膝
workout 名詞	/ˈwɝk.aʊ̯t/	運動, トレーニング
elbow 名詞	/ˈɛlboʊ̯/	肘
bend 動詞	/bɛnd/	曲げる
palm 名詞	/pɑm/	手のひら, 掌
overhead 名詞	/ˈəʊvəˌhɛd/	オーバーヘッド, 間接費
hip 名詞	/hɪp/	腰
dust 名詞	/dʌst/	埃, ほこり
stretch 動詞	/stɹɛt͡ʃ/	伸ばす
breathe 動詞	/bɹiːð/	呼吸する, 息をする
twist 動詞	/twɪst/	捻る
ceiling 名詞	/ˈsilɪŋ/	天井
fade 動詞	/feɪd/	薄れる
extension 名詞	/ɪkˈstɛnʃən/	拡張, 拡大
happiness 名詞	/ˈhæpinɪs/	幸福, 幸せ

動画に出てくる句動詞

単語	意味
check out 動詞	試験する, 検査する

繰り返し練習したい文

動画に出てくる短く完結した文です。日常会話でそのまま使えます。

Let's move on to leg extensions.
Do you need a better view?
Can you trust that?
Can you love fire?
Let's move on to side plank crunch.

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	were made · be done
動詞 + -ing enjoy, keep, stop… + -ing — 後ろに-ing形が続く動詞	Keep saying · keep pushing
「will」の未来表現 will + 動詞 — その場の決定、約束、予測	we'll move · will help · we'll be
現在進行形 am/is/are + -ing — 今まさに、または最近起きていること	I'm breaking · I'm going · I'm losing

注意したい発音

話し手はI'm, we'll, we'reなど、短縮形や弱形を26回使っています。聞こえたとおりの短い形で発音しましょう。

「th」の音: breathe /bɹiːð/, smoothly /ˈsmuːðli/

日本語話者が苦手な音：

/v/ — /b/ にならないように、上の歯を下唇に当てる: overhead /ˈəʊvəˌhɛd/, reverse /ɹɪˈvɝs/
/f/ — 「フ」ではなく、上の歯と下唇で出す: fade /feɪd/, flip /flɪp/, forearm /ˈfɔːˌɹɑːm/
子音の連続 — 間に母音を入れない: extend /ɛkˈstɛnd/, crunch /kɹʌnt͡ʃ/, bend /bɛnd/, dust /dʌst/, stretch /stɹɛt͡ʃ/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
通常の速度で一文ずつシャドーイングし、話し手のリズムに合うまで繰り返します。
自分の声を録音して元の音声と比べます。knee, workout, elbowなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: Pilates Abs Workout - Tight Core & Waist - 15 min - 動画で英語スピーキングを学ぶ

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