シャドーイング練習: You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!) - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

各モードは全画面の練習ルームで開きます。

79 文

文が短すぎたり長すぎる場合は、Editをタップして調整してください。

So you're having trouble and your chest just won't grow.

Well, I can relate, because actually, I never really had the greatest chest, and even to this day, it's not the best, but it certainly has come a long way.

And the reason why is because I figured out what I was doing wrong, and I want to share that reason with you here today.

But I do have to ask you a couple questions.

And the first one is, are you even bench pressing?

You see, this foundational exercise has to be a part of your program

if you want to give it a fair shot and give your chest the best chance to grow.

And if you haven't done the exercise consistently for at least the last year and a half, you really can't answer that question just yet.

But if you have and you're still not where you want to be, well then we need to ask the next question.

And that is, are you supplementing?

And I'm not talking about what you're putting in your body.

I'm talking about what else you're doing in your chest workout.

Because obviously the bench press alone is not cutting it.

And when you're struggling to build bigger pecs, it's because you just don't have good activation capabilities of your chest.

Oftentimes it's the delts that dominate the movements you're doing.

So what I encourage you to do is find exercises that can actually help you to adduct the arm across the chest.

Because when we can train the chest to become more active, to engage it on all the exercises we do, well, that's when the growth starts to happen.

If we don't have access to a cable machine, then we would do something like a floor fly with dumbbells.

Again, I like the floor fly

because we don't run into the same vulnerability to the shoulder that we do with the unsupported bench fly.

But if you're doing some version of these adduction exercises and your chest still won't grow, well, at that time, we've got to look in the mirror.

What's wrong, Jesse?

I'm looking in the mirror and I don't really like what I see.

Don't be hard on yourself.

Look, you're getting some gains there.

But he can actually help us explain what's going on.

When you're talking about the inability to grow a bigger chest, at some point, you have to look at your genetics.

Now, before you go and start hating on mom and dad, hear me out.

What we're talking about is just simply how much chest muscle can you grow?

Because no matter how much Jesse tries or myself, we're never going to look like Larry Wheels.

Come to think of it, not many people will look like Larry Wheels.

But we have to look at the skeleton to understand why that is.

Different skeletons are going to have different genetic potential to add muscle.

If your clavicles are only this long, you're not going to find this type of skeleton in a guy like Larry Wheels

because his are likely to be a lot broader, a lot longer.

And as they get longer, you have a lot more room for chest muscle to attach to.

So, when you have a smaller frame and a smaller skeleton, you're genetically going to be limited to the overall size of your chest.

But before you use that as an excuse, understand that every single chest can look good if properly trained.

Now, granted, it may not be as ridiculously full as Larry's, but you can still optimize what you have.

A good lower pec line, good middle chest definition, and of course, that upper chest ridge.

But in order to do this, we're going to have some things that you're going to want to make sure you're definitely doing in your workouts.

And it starts just simply accepting the fact that, yeah, maybe you have a little bit of genetically compromised pecs here, but it doesn't mean there's nothing that you can do.

As a matter of fact, if you learn to compartmentalize your training, well, that's where the gains come true, because you can look back at that bench press and just let it be a strength exercise.

All right, we talked about how maybe the delts were helping you to push

that bar off your chest and gave you good strength hurdles, but it still wasn't growing your chest.

So instead, what I want you to do is simply change what you do.

Lighten the weights, slow down the pace, and learn to let the muscle you're actually trying to grow do the work.

And one of my favorite ways to do that is right here at a bench press.

If I just activate the chest at the beginning of every repetition, it makes a difference.

Instead of just having the goal of being to get the dumbbells out over my chest, I want to make sure my chest is what initiates the upper portion of the rep every single time.

You can see that by pausing at the bottom of the rep, it gives me that opportunity to focus just a little bit on the chest, initiating the rep and keeping those shoulders back.

I could do the same thing with a dip.

We know the dip's a great lower chest builder, but how are you pushing up?

Are you rounding your shoulders on every rep?

Not only is that dangerous, but it's actually, again, letting the shoulders do all the work.

Instead, remember here, the goal is making the chest do all the work.

And we do that by slowing down the pace

and initiating with the chest out of the bottom of every single rep of the dip.

And one of my favorite ways to make the pecs take over if you have access is with a cable bench press.

Again, you're not forgoing the regular bench press.

That's a solid staple of your workout because you're using it to build your strength.

But this exercise is being used to activate the pecs.

And this is amazing at doing that because it changes the angle of push.

Instead of pushing straight up and down as you would with either a barbell or dumbbells, that slight outward orientation of the cables forces your pecs to activate more again towards

that adduction line of resistance that makes this much more effective at instantly engaging that muscle that you can't grow right now.

And then finally, if you have no access to equipment, you still want to see the benefits here, a push-up.

And the best way to do this, guys, again, slow down the cadence.

I can cut down whatever rep count you're doing right now by simply making you go slower.

But the real key lies in getting that sternum up on every repetition.

Feel as

if you're lifting it up as you squeeze your body off the floor rather than just simply pushing yourself off the floor.

When you change the way you do the exercises you're you're doing, guys, the effect is entirely different.

And when the effect is changed and the activation of the pecs is increased, that's where the real gains start.

Now, if it's your lower chest that's giving you a problem, you know, some of that sagginess, you're going to want to make sure you watch this video here, our lower chest solution.

And if it's your upper chest that just won't stand at attention, you're going to want to watch the upper chest solution here.

You're looking for a full program, guys.

They're all available at athleanx.com.

If you haven't done so, make sure you click subscribe and turn on notifications so you never miss a new video when we put one out.

See you soon.

アプリをダウンロード

流暢に話すために必要なすべて

AI発音採点文ごとに採点

IPA練習すべての音をマスター

単語学習自分の単語帳を作る

単語ゲーム遊びながら覚える

QRをスキャン

Download on theApp Store Get it onGoogle Play

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B2レベルのスピーキングレッスンは、動画「You Hate Your Saggy Chest」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：chest, exercise, pec, bench, grow。この動画には、シャドーイング用の文が79文、単語が1316語あります。音声の長さは5:14です。話す速さは速く、1分あたり約251語です。音のつながりや弱く発音される音が多くなります。単語の86%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
skeleton 名詞	/ˈskɛlətən/	骨格, 骸骨
initiate 動詞	/ɪˈnɪʃ.i.eɪt/	始める, 取り掛かる
workout 名詞	/ˈwɝk.aʊ̯t/	運動, トレーニング
repetition 名詞	/ˌɹɛp.əˈtɪʃ.ən/	繰り返し, 反復
barbell 名詞	/ˈbɑɹˌbɛl/	バーベル
clavicle 名詞	/ˈklæv.ɪk.əl/	鎖骨
hurdle 名詞	/ˈhɝd(ə)l/	ハードル, 障害
staple 名詞	/ˈsteɪ.pəl/	ステープル
vulnerability 名詞	/ˌvʌln(ə)ɹəˈbɪlɪti/	脆弱性
attach 動詞	/əˈtæt͡ʃ/	付ける, 添付する
genetics 名詞	/dʒəˈnɛt.ɪks/	遺伝学
builder 名詞	/ˈbɪl.dəɹ/	建設者
dominate 動詞	/ˈdɑ.məˌneɪt/	治める, 統べる
notification 名詞	/ˌnoʊtɪfɪˈkeɪʃn̩/	通知
inability 名詞	/ˌɪnəˈbɪlɪti/	無能

動画に出てくる句動詞

単語	意味
slow down 動詞	遅らせる
take over 動詞	引き受ける

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。

Look, you're getting some gains there.
Are you rounding your shoulders on every rep?
You're looking for a full program, guys.

注意したい発音

話し手はyou're, don't, I'mなど、短縮形や弱形を45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: initiate /ɪˈnɪʃ.i.eɪt/, adduction /əˈdʌk.ʃn̩/, repetition /ˌɹɛp.əˈtɪʃ.ən/, activation /ˌæktəˈveɪʃən/, foundational /faʊnˈdeɪ.ʃə.nəl/
長い単語（アクセントの位置に注意）: initiate /ɪˈnɪʃ.i.eɪt/, repetition /ˌɹɛp.əˈtɪʃ.ən/, genetically /d͡ʒəˈneɾɪkli/, activation /ˌæktəˈveɪʃən/, compartmentalize /kəmˌpɑɹtˈmɛntəlˌaɪz/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: barbell /ˈbɑɹˌbɛl/, compartmentalize /kəmˌpɑɹtˈmɛntəlˌaɪz/, ridiculously /ɹɪˈdɪk.jə.ləs.li/, vulnerability /ˌvʌln(ə)ɹəˈbɪlɪti/, builder /ˈbɪl.dəɹ/
/v/ — /b/ にならないように、上の歯を下唇に当てる: activate /ˈæktɪˌveɪt/, activation /ˌæktəˈveɪʃən/, clavicle /ˈklæv.ɪk.əl/, vulnerability /ˌvʌln(ə)ɹəˈbɪlɪti/
/f/ — 「フ」ではなく、上の歯と下唇で出す: foundational /faʊnˈdeɪ.ʃə.nəl/, oftentimes /ˈɔf.ənˌtaɪmz/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/

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。skeleton, initiate, workout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: You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!) - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

アプリをダウンロード

おすすめ動画

The Exact Chest Workout I Followed To Become World Champion

How To Develop CRAZY Monk Flexibility

why you hate your recorded voice (and how to fix it)

Targeted Kegel Exercises for Men: Sexual Health & Combat Prostatitis (ED.ep7)

Your Belly Fat Isn’t Going Away Because of THIS One Mistake — Fix It Before You Train Harder

How I Bulked Up FAST As a Skinny Guy (The Lazy Way)

5 Exercises to Improve Bone Density Even If You Have Arthritis

The Confidence Hack Nobody Tells You 🤫

Beginner Body Restoration: Movement Self-Assessment

Hany Reacts | The Jay Cutler Video I Haven't Watched in YEARS... Until Now

外国人のTシャツが似合う理由はこれ #英会話 #アメリカ #英語 #英語学習

I'm BEGGING you to STOP SPARRING!