シャドーイング練習: Train Your Mouth to Speak English FLUENTLY in 30 Days | Speak English Naturally & Confidently - 動画で英語スピーキングを学ぶ
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If you have been struggling to speak English fluently, let me tell you something that might surprise you.
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The problem is not your grammar.
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The problem is not your vocabulary.
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The problem is your mouth.
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Yes, you heard that right.
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Your mouth muscles are not trained to speak English.
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Think about it.
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When you speak your native language, your mouth moves effortlessly.
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The words flow out without any hesitation.
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But the moment you switch to English, your tongue gets twisted, your lips feel heavy, and your jaw becomes stiff.
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Why does this happen?
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Because your mouth muscles have been shaped by years of speaking your mother tongue.
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Every language requires a different set of muscle movements.
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The position of your tongue, the shape of your lips, the way your jaw opens and closes, all of this is different in English compared to your native language.
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So when people tell you to just practice more or read more books, they are missing the point entirely.
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Reading alone will not train your mouth.
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Listening alone will not train your mouth.
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You need physical, repetitive, targeted mouth training to make your English fluent.
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and that is exactly what this 30-day plan is going to do for you.
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Let me start by explaining the science behind this.
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When you were a baby, you could not speak any language.
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You spent the first two years of your life just listening and making random sounds.
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Gradually, you started imitating the sounds around you.
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Your mouth muscles adapted to the sounds of your native language.
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By the time you were five or six, those muscle patterns were deeply locked in.
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Now fast forward to today.
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You want to speak English, but your mouth is physically wired for another language.
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This is why translating in your head does not work.
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By the time you think of the word in English, translate it and then try to say it, the conversation has already moved on.
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Fluency requires automaticity.
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Your mouth needs to produce English sounds without your brain having to think about every single word word
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and the only way to achieve that is through daily consistent mouth training.
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Day one begins with the most fundamental exercise you will ever do.
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I want you to open your mouth as wide as you can and hold it for 10 seconds.
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Then close it slowly.
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Repeat this 10 times.
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This simple exercise relaxes your jaw muscles and increases blood flow to your mouth area.
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Most people speak English with a very tight jaw because they are nervous or self-conscious.
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A tight jaw kills fluency.
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After the jaw exercise, I want you to stretch your tongue.
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Stick your tongue out as far as possible and hold for five seconds.
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Then move it left and hold for five seconds.
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Move it right and hold for five seconds.
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Move it up and hold for five seconds.
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Do this entire sequence five times.
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These tongue stretches are crucial because English requires a lot of tongue movement, especially for sounds like L, R, TH, and T.
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If your tongue is stiff, these sounds will always be difficult.
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Spend at least 15 minutes on these warm-up exercises every single day for the next 30 days.
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Do them in the morning, do them before you practice speaking, do them whenever you feel tension in your mouth.
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Now let us talk about the most powerful technique for training your mouth to speak English fluently.
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It is called shadowing shadowing.
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Shadowing means you listen to a native English speaker and you repeat what they say almost simultaneously,
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like a shadow following the person.
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You are not listening first and then repeating, you are speaking along with the audio, trying to match the speaker word for word,
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sound for sound, rhythm for rhythm.
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This technique is incredibly powerful because it forces your mouth to move at the speed of a native speaker.
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You cannot slow down, you cannot pause to think, your mouth has to keep up.
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In the beginning, you will stumble, You will miss words.
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Your pronunciation will be messy.
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That is completely normal.
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Keep going.
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Choose audio that is conversational and natural.
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Podcasts are perfect for this.
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YouTube interviews work great.
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Avoid news anchors because their speech is too formal and rehearsed.
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You want to train your mouth for real, everyday English.
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Start with just five minutes of shadowing on day one.
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By the end of the first week, you should be doing at least 15 minutes.
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By week three, aim for 30 minutes daily.
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By the end of 30 days, you should be shadowing for 45 minutes to an hour every day.
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Here is the exact structure for your first week.
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Every morning, do your mouth warm-up exercises for 15 minutes.
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Then do shadowing practice for 15 minutes.
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In the afternoon, do something I call explosive repetition.
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Take a single sentence in English.
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It could be something you heard in a podcast or a common phrase like, I have been thinking about this for a while.
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Say the sentence out loud 10 times in a row.
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But here is the key.
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Do not say it slowly.
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Do not say it carefully.
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Say it fast.
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Say it loud.
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Say it with energy.
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Attack the sentence.
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Each repetition should be faster and more confident than the last.
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By the tenth time, the sentence should feel completely effortless in your mouth.
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This technique builds muscle memory.
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When you repeat a sentence explosively, your mouth muscles learn the pattern deeply.
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The next time you need to use that sentence or a similar one in conversation, it will come out automatically, without any thought.
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Do explosive repetition with five different sentences every afternoon.
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That is 50 repetitions total.
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Week two is where things get serious.
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You are going to add a technique called paraphrase speaking.
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Read a short paragraph from an English article or book.
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Then close the book and speak out loud what you remember in your own words.
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Do not try to memorize the exact words.
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Just capture the meaning and express it in English.
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This is incredibly important because fluency is not about reciting memorized sentences.
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Fluency is about taking thoughts in your head and converting them into spoken English instantly.
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Paraphrase speaking trains your brain and mouth to work together in real time.
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Start with simple paragraphs of three to four sentences.
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Speak out loud for one minute without stopping.
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Even if you make mistakes, keep going.
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Do not correct yourself.
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Do not pause.
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The goal is to keep your mouth moving continuously.
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This is the number one secret of fluent speakers.
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They do not speak perfectly.
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They speak continuously.
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They would rather make a mistake and keep going than stop and create an awkward silence.
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Your mouth needs to learn this habit of continuous output.
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Do paraphrase speaking for 10 minutes every day during week two.
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Also during week two, I want you to start paying close attention to connected speech.
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This is something most English learners completely ignore, and it is the reason their English sounds choppy and unnatural.
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In natural spoken English, words are not pronounced separately.
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They blend together.
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The phrase, what are you going to do, is not pronounced as, what are you going to do?
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It sounds more like, what you're going to do.
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The phrase, I want to get out of here, becomes, I want to get out of here.
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These are not slang.
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This is how native speakers actually talk.
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If your mouth is trained to pronounce every word separately, you will always sound unnatural and you will always struggle to understand fast English speakers.
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Spend time every day listening for connected speech patterns.
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Notice how words link together.
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Then practice producing those same patterns with your mouth.
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Shadowing will help with this, but you also need focused practice on specific connected speech patterns.
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Take common phrases and practice saying them the way a native speaker would, with all the blending and reducing and linking.
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Week 3 is about pressure testing.
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In real conversations, you do not have unlimited time to think.
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Someone asks you a question and you need to respond immediately.
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This requires a different kind of mouth training.
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You need to train your mouth to produce English under time pressure.
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Here is the exercise.
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Set a timer for two minutes.
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Look at a random topic.
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It could be anything like your favorite food, your childhood memory, your opinion on social media, anything.
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The moment you see the topic, start speaking.
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You have to talk continuously for two minutes without stopping.
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No pausing, no thinking, no translating in your head.
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Just open your mouth and let the English come out.
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In the beginning, this will feel terrifying.
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Your mind will go blank.
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You will stumble over words.
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You will make grammar mistakes, but you must not stop.
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Keep your mouth moving.
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This exercise trains your mouth to operate on autopilot.
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After seven days of doing this, you will notice a dramatic difference.
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Words will start coming out faster.
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Your mouth will feel looser.
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The connection between your thoughts and your speech will become more direct.
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Do three two-minute speaking sprints every day during week three.
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different topics each time.
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Another powerful technique for week three is called the mirror exercise.
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Stand in front of a mirror and have a conversation with yourself.
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Yes, it might feel silly at first, but this is one of the most effective ways to build speaking confidence.
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Look yourself in the eyes and speak English for five minutes straight.
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Talk about your day, your plans, your opinions, anything.
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The mirror forces you to be aware of your facial expressions and body language while you speak.
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Many English learners freeze up in conversations because they are self-conscious about how they look and sound.
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The mirror exercise desensitizes you to this feeling.
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You become comfortable seeing yourself speak English.
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You stop caring about looking foolish.
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And when you stop caring about looking foolish, your fluency improves instantly.
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Because nervousness is the biggest enemy of fluency.
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Week four is integration week.
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Everything you have learned so far comes together.
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Your daily routine should look like this.
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15 minutes of mouth warm-up exercises in the morning.
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20 minutes of shadowing practice.
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10 minutes of explosive repetition with new sentences.
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15 minutes of paraphrase speaking 3 2-minute speaking sprints 5 minutes of mirror speaking
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That is roughly 70 minutes of daily mouth training I know that sounds like a lot, but remember this is only for 30 days Think about how
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much time you have already spent studying English grammar books and memorizing vocabulary lists without becoming fluent
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70 minutes a day of actual mouth training for 30 days will give you more results than years of passive study.
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There are also some critical mindset shifts you need to make during these 30 days.
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First, stop being a perfectionist.
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Perfectionism destroys fluency.
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If you are constantly worried about making grammar mistakes, your mouth will freeze.
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Fluent speakers make mistakes all the time.
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They start a sentence and change direction.
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They use the wrong tense occasionally.
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They forget a word and use another one instead.
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None of this matters.
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What matters is that the communication happens.
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Train yourself to value flow over accuracy.
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Second, stop translating in your head.
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Translation is the biggest habit that holds English learners back.
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When you translate, there is always a delay between thinking and speaking.
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You need to break this habit by force.
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Whenever you catch yourself translating, stop and try to express the thought directly in English, even if it is imperfect.
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Use simple words.
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Use hand gestures if you need to, but do not translate.
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Third, embrace the uncomfortable feeling.
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Speaking a foreign language fluently requires stepping outside your comfort zone.
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Your mouth will feel tired, your brain will feel exhausted, you will feel embarrassed sometimes.
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That is all part of the process.
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The discomfort means your muscles are adapting and your brain is rewiring.
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Lean into it.
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Let me also give you some specific pronunciation targets to work on during these 30 days.
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The TH sound is one of the biggest challenges for English learners.
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Words like think, that, this,
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the, there require you to place your tongue between your teeth and blow air out.
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Practice this sound in isolation first.
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Just say Say th, th, th, th repeatedly until your tongue gets comfortable in that position.
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Then practice it in words, then in sentences.
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The R and L distinction is another common problem.
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For the R sound, your tongue should be pulled back and slightly curled.
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It should not touch the roof of your mouth.
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For the L sound, the tip of your tongue should touch the back of your upper teeth.
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Practice minimal pairs like light vs. right, lake vs. rake, ball vs. bar.
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Say each pair 10 times, focusing on getting the tongue position exactly right.
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The V and W confusion is also common.
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For V, your upper teeth should touch your lower lip and vibrate.
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For W, your lips should round together without touching your teeth.
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Practice pairs like vine versus wine, vest versus west, very versus wary.
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One more technique that I highly recommend is recording yourself.
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Every few days, record yourself speaking English for two minutes, then listen back to the recording.
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This can be painful at first because you will hear every mistake and every awkward pause.
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But this feedback is invaluable.
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You will notice patterns in your speech that you would never catch otherwise.
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Maybe you always hesitate before certain words.
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Maybe you speak too softly.
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Maybe you use the same filler words over and over.
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Once you identify these patterns, you can specifically target them in your practice.
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Recording yourself also gives you a way to measure your progress.
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When you listen to a recording from day one and compare it to a recording from day 30, the improvement will be obvious and that will motivate you to keep going.
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By the end of these 30 days you will notice several changes.
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Your jaw will feel more relaxed when you speak English.
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Your tongue will move more quickly and accurately to form English sounds.
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Sentences will start coming out of your mouth without you having to consciously construct them word by word.
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You will still make mistakes but the mistakes will not paralyze you you.
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You will be able to have conversations without long, awkward pauses.
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Your English will not be perfect, but it will be fluent.
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And fluency is what matters most in real communication.
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After the 30 days, you do not stop.
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You maintain the habit.
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You keep shadowing.
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You keep doing speaking sprints.
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You keep challenging yourself with harder topics and faster audio.
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Fluency is not a destination.
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It is a muscle that needs constant exercise.
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But the foundation you build in these 30 days will stay with you forever.
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Your mouth will never be the same.
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It will be an English speaking mouth ready to communicate confidently and naturally with the world.
このレッスンについて
このレッスンでは、英語を流暢に話すための口の筋肉を鍛えるための基本的なエクササイズを学びます。特に、母国語とは異なる音を発声するための口の動きのトレーニングに焦点を当て、30日間の計画に基づいて毎日繰り返すことの重要性について理解を深めます。口の筋肉の緊張を解き、英語の音をスムーズに出せるようになるための具体的なステップを提供します。
キーワードとフレーズ
- フルエンシー (fluency)
- 口の筋肉 (mouth muscles)
- 音の模倣 (imitating sounds)
- ジャーのエクササイズ (jaw exercise)
- 舌のストレッチ (tongue stretches)
- 自動化 (automaticity)
- 反復トレーニング (repetitive training)
- 発音を向上させる (improve pronunciation)
練習のコツ
このレッスンで紹介されるエクササイズは、簡単ですが非常に効果的です。特に、初めての方は、最初の数日間はゆっくりとしたスピードで声に出すことをお勧めします。エクササイズを行う際、shadowspeak テクニックを取り入れて、音を繰り返し発声することで、発音の改善を図りましょう。毎日の練習では、他の英語スピーキング練習のリソースやshadowing siteを活用し、特に英語のスピーチのリズムやトーンを捉えることが大切です。
たとえば、動画を見ながら音声を聴き、声を合わせて発話してみてください。この方法では、自分の声を録音して確認することもおすすめです。自信を持って発話できるようになるために、エクササイズを繰り返し、体で覚えましょう。特に、まずは
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。