シャドーイング練習: What your push-ups are actually missing (feat. Red Delta Project) - 動画で英語スピーキングを学ぶ
レッスンを作成中...
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Yellow Dude brought in legends to make your training go bananas.
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Today, it's Matt from Red Delta Project to make your push-ups and pull-ups actually count.
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Greetings my friend, Matt Schifferle here for the Red Delta Project.
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Today we are talking about how you can build more muscle
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and strength than you've ever had before with a routine that is comprised of primarily push-ups and pull-ups.
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Because simple routines have lots of advantages to them.
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They're simple and efficient as far as time, energy, and equipment requirements.
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You don't need a gym, and you don't even need to have a lot of complexity in the programming.
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A constrained approach to your strength training doesn't allow you to be lost in variety and a lot of novelty,
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nor can you hide in complexity to distract you from the job at hand,
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which is getting really strong and powerful at very basic fundamental exercises.
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But don't make the mistake of thinking that, okay, I will do push-ups and pull-ups until I'm just completely sick of the movements and burn myself out on them.
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Always remember that success comes from improving how well you do the techniques, not just how much you do it until you exhaust yourself.
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And for this, I have two suggestions for you.
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The first of which is to set your tension before every set of push-ups and pull-ups.
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So for the example of doing push-ups, lay down on the floor, position your hands and your shoulders and every inch of your body where you want it to be,
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then purposely flex the muscles you're going to work, chest, shoulders, triceps, even your glutes and your abs, before finally applying resistance when you push off the floor.
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When it comes to your pull-ups, you want to grab onto the bar, set the tension, squeezing all of your back muscles,
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your shoulders, biceps, even your grip muscles before lifting your feet off the floor or off of some sort of a support, like a sturdy chair.
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Doing this will ensure that you are using your muscles to a very high degree in every repetition, for every set, in every workout,
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to not only produce a much stronger stimulus for building muscle and strength, but it also helps to protect your joints.
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The second thing I recommend to do is to put a little bit of acceleration to emphasize the concentric
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or lifting portion of each repetition.
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Lower yourself down smooth and under control
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and then drive yourself off the floor for push-ups or up towards the bar when you're doing pull-ups.
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This acceleration for the concentric phase makes your muscles work just a little bit harder
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and engage all your muscles as a cohesive unit for functional power, athleticism, and to stimulate more strength and hypertrophy.
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And speaking of which, if you want to use this to program with an emphasis on building muscle, two to three hard sets,
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pushing about 10 to 20 repetitions, close to failure for at least two to three sets.
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If you want to program this for strength, four or five sets, keeping a few reps in the tank, but with a heavier level of resistance,
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either weighted or with progressive technique, so that you force the muscle to hold more tension.
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This way, you can use push-ups and pull-ups to achieve whatever goals that you want and improve your proficiency in each technique.
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Best of luck in your workouts this week.
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Be fit and live free.
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Two moves, that's it.
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If your push-ups still look rough after this, that's on you.
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This one was a team-up with Matt from Red Delta Project.
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Want more of these?
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Drop a name in the comments.
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Now train.
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Go bananas!
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このレッスンの語彙とスピーキングのポイント
このB2レベルのスピーキングレッスンは、動画「What your push-ups are actually missing」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：muscle, push, pull, strength, floor。 この動画には、シャドーイング用の文が41文、単語が636語あります。 音声の長さは3:47です。 話す速さは1分あたり約168語で、日常会話に近い自然なペースです。 英語の頻出3,000語に含まれる単語は81%だけなので、語彙は難しめです。
この動画の重要語彙
動画の中で特に難しい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| repetition 名詞 | /ˌɹɛp.əˈtɪʃ.ən/ | 繰り返し, 反復 |
| acceleration 名詞 | /əkˌsɛl.əˈɹeɪ.ʃən/ | 加速 |
| banana 名詞 | /bəˈnænə/ | バナナ, 甘蕉 |
| workout 名詞 | /ˈwɝk.aʊ̯t/ | 運動, トレーニング |
| complexity 名詞 | /kəmˈplɛk.sɪ.ti/ | 複雑さ |
| biceps 名詞 | /ˈbaɪ.sɛps/ | 二頭筋 |
| hypertrophy 名詞 | /haɪˈpɜɹ.tɹə.fi/ | 肥大 |
| proficiency 名詞 | /pɹəˈfɪʃənsi/ | 上達, 習熟度 |
| purposely 副詞 | /ˈpɝpəsli/ | わざと |
| sturdy 形容詞 | /ˈstɜrdi/ | 頑丈な, 丈夫な |
| triceps 名詞 | /ˈtɹaɪ.sɛps/ | 三頭筋 |
| novelty 名詞 | /ˈnɑvəlti/ | 珍しさ, 斬新さ |
| stimulate 動詞 | /ˈstɪm.jəˌleɪt/ | 刺激する |
| greeting 名詞 | /ˈɡɹiːtɪŋ/ | 挨拶 |
| emphasize 動詞 | /ˈɛm.fə.saɪz/ | 強調する, アクセントをつける |
注意したい発音
話し手はdon't, you're, doesn'tなど、短縮形や弱形を9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。
- 「sh」と「zh」の音: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, proficiency /pɹəˈfɪʃənsi/
- 長い単語（アクセントの位置に注意）: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, complexity /kəmˈplɛk.sɪ.ti/, athleticism /æθˈlɛtɪsɪzəm/, hypertrophy /haɪˈpɜɹ.tɹə.fi/
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。
- まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
- 自分の声を録音して元の音声と比べます。repetition, acceleration, banana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。