쉐도잉 연습: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - 영상으로 영어 말하기 배우기
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62 문장
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Welcome back to Move with Nicole.
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Today's class is a five minute obeliques workout that is perfect to add on to another class or do on its own.
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So when you're ready to get started, roll out your mat and let's begin.
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For today's class we only have five different exercises that we will perform for 45 seconds and then we'll rest for 15.
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So getting ready for our first exercise on our back pulling opposite elbow to opposite knee.
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Let's go.
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Exhaling each time that you curl your head and shoulders up pulling elbow to opposite knee.
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Really nice.
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Exhale twist, inhale lower.
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Try to keep your elbows nice and wide
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and really draw your elbow all the way up to your knee versus bringing your knee to your elbow.
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You're doing really well.
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Just five more seconds, four, three, two and one.
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Second exercise, resting your head on the mat with your hands down by your side.
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We take a double toe tap to the floor then lift your hips, lifting one hip up a little bit higher.
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So you're twisting in that hip lift.
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Let's go, you tap, lift your legs and lift your hips.
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So really getting into your obliques with this one, I want you to try and control this as best you can.
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Inhale as you tap your toes, exhale as you lift your hips.
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You've got it.
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If you want more of a challenge, see if you can tap your toes a little bit further away from your body.
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And as you lift your hips, try to keep your toes pointed up towards the sky.
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Be careful that I don't come too close to your face.
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Three more seconds, two and one.
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Well done.
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Next exercise, we come onto our forearms.
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We'll take one little hip dip and then switch to the other forearm.
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So getting ready, lift your hips up and let's go you lower the hips,
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lift and then switch to the other forearm.
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Lower, lift and switch arms.
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Really press down through your shoulders, lifting up through the side of your waist, really getting into our obliques.
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Take this at your own pace.
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As you roll into your side plank try to keep your hips nice and stacked on top of one another.
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Be careful that you're not rolling that top hip back.
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You're almost there, five more seconds, four, three, two and one.
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Beautiful job.
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Second last exercise.
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Come onto your forearms, lift your legs up to the sky.
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We're going to take our legs over to one side, pull our knees in and out and then over to the other side.
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Getting ready.
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Drop your legs to the right, pull the knees in, extend out and then lift them up and over to the other side.
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Nice inhale as you drop them down.
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Exhale as you pull your knees in.
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Only lower your legs as low as you can, making sure that you're dropping your ribs down towards your hips to protect your spine.
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If you're feeling any pain through your lower back, just make sure that you're not dropping your legs too low.
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You're almost there.
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Five more seconds.
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Three, two, and one.
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Okay, final exercise.
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Let's come into our bare position so hands under shoulders knees under hips,
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hover your knees off the floor and really draw your navel in.
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You pull one knee into your chest twist over to the opposite elbow draw it through center and switch sides.
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So nice inhale as you pull the knee in, exhale as you twist.
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Try to keep your spine nice and straight, really press down through your shoulders and lift up through your navel.
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Keep your gaze in between your fingertips.
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This is your last exercise so stay with us, you've got it.
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Just 10 more seconds.
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Okay this is it only three more seconds, two and one.
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Well done!
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I hope you enjoyed today's a five minute obliques workout.
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Feel free to repeat this workout as many times as you need to feel the burn.
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Thank you so much for joining us today and we hope you have the most beautiful day.
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이 레슨의 어휘와 말하기 포인트
이 영상에는 섀도잉할 문장 62개와 단어 693개가 있습니다. 말하는 구간의 길이는 5:36입니다. 화자는 분당 약 124단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 85%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| knee 명사 | /ni/ | 무릎 |
| hip 명사 | /hɪp/ | 허리 |
| elbow 명사 | /ˈɛlboʊ̯/ | 팔꿈치 |
| toe 명사 | /təʊ/ | 발가락 |
| workout 명사 | /ˈwɝk.aʊ̯t/ | 운동 |
| spine 명사 | /spaɪn/ | 척추 |
| versus | /ˈvɝsəs/ | 대 |
| stack 명사 | /stæk/ | 무더기 |
| waist 명사 | /weɪst/ | 허리 |
| rib 명사 | /ɹɪb/ | 갈비, 늑골 |
| curl 명사 | /kɜɹl/ | 곱슬머리 |
| exhale 동사 | /ˌɛksˈheɪ̯l/ | 내쉬다 |
| forearm 명사 | /ˈfɔːˌɹɑːm/ | 팔뚝, 아래팔 |
| inhale 동사 | /ɪnˈheɪl/ | 흡입하다, 빨아들이다 |
| navel 명사 | /ˈneɪvəl/ | 배꼽 |
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 현재진행 am/is/are + -ing — 지금 또는 요즘 일어나고 있는 일 | You're doing · you're twisting · you're not rolling |
| “will” 미래 will + 동사 — 결정, 약속 또는 예측 | will perform · We'll take |
주의할 발음
화자는 you're, we'll, you've 같은 축약형과 약화된 형태를 15번 사용합니다. 들리는 대로 짧게 발음하세요.
이 영상으로 연습하는 방법
- 먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
- 보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
- 자신의 목소리를 녹음해 원본과 비교하고, knee, hip, elbow 같은 단어에 특히 주의합니다.
쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법
쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.