쉐도잉 연습: How I Train my Core (5 Simple Exercises) - 영상으로 영어 말하기 배우기

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These days, core training can seem complicated, but I've been going back to the basics,

and I'm always extremely surprised at how strong a body you can create with just you in the ground.

So for those of us that can't make it to the gym to use weights or fancy machines,

here's five simple exercises that will connect your core, protect your lower back, and give you the torso that makes you look good and feel good.

Number one, front plank.

There's a reason why planks are given to most beginners.

They're powerful in creating a strong foundation.

Now the path of least resistance in a plank is to let your pelvis drop and your core relax.

The plank is all about finding that tension that resists the pull of gravity.

To achieve this, you simply have to turn on most of the muscles on the front side of your body.

Abs, obliques, serratus interior, but also the deeper muscles closer to your spine.

And when you squeeze your glutes and push your shoulder blades to the side of your ribcage, you create this hollow, powerful position.

Of course, even the beginner can get started here, slowly working to the feet over time.

The plank is an isometric.

You're learning how to create strength, not through moving, but holding.

They're extremely safe.

Often you can train these with an injured knee or back, and it's how you can be skinny, but strong.

It's not about growing muscle.

It's learning how to activate and strengthen the muscles that generally protect our spine and improve our posture.

A 60 -second plank is the standard, but 90 to 120 will have you feeling unbreakable.

Number two, side plank.

I don't know about you, but I definitely find my side core muscles are underutilized in day -to -day life.

The side plank activates muscles like the QL and obliques,

And it teaches your body how to coordinate those activations with your glute muscles in the side of your hip.

It's also great for the shoulder to push away directly to your side.

Think of your body like a bridge.

It wants to cave between your elbow and your feet.

Use muscular tension to keep that hip raised.

Side planks are actually quite hard if you haven't trained them before.

Going on your knees is a great place to start.

And by pushing your hips down and then up, you learn which muscles need to activate to keep the hip raised.

And eventually, if you lift the top leg, then the bottom hip has to work tremendously.

Most people don't realize that the side plank is a powerful glute medius exercise.

It's these glute muscles that can often become weak and create hip imbalances, affecting the low back.

Taking it to one leg for just 10 to 15 seconds is quite a challenge.

But if we switch the leg that we push through, we arrive in the Copenhagen plank.

Now we strengthen the top leg inner thigh muscles.

If you think of all the exercises you do at home or in the gym, most people find they never work the inner thighs.

But the inner thighs connect to the pelvis, and they seem to be a pretty vital part of your core.

If you're just getting started, train the standard side plank and work up to 30 to 60 seconds.

As soon as you feel strong enough, introduce the single leg and the Copenhagen variations.

A lot of testimonials these days are fake.

Here are some screen grabs from my email of people having success with our daily reps program.

My quick elevator pitch is that it's only 30 minute workouts.

It's potent exercises done mostly body weight that'll get you very fit.

Sent straight to your phone, super user -friendly app.

We give you a healthy mix of strength, mobility, and conditioning so you can build a balanced body.

We're constantly updating this program.

We're actually adding in reverse and side plank because I've been loving them so much.

I'm going to drop you guys a discount.

Use code CORE, 20 % off.

And finally, rounding out our planks is the reverse plank.

These strengthen your body in an extremely unique way.

First, you must stabilize through your shoulder blades by rolling the shoulders back.

Then the glutes and hamstrings fire like crazy to raise the hips.

But the ab muscles also activate to stop the hips from raising too high and to keep a neutral body line.

These are the ultimate posture corrector.

It strengthens where a lot of people lose muscle from sitting in chairs and staring at screens.

The plank that works the posterior chain and starts to balance the front of the core work we've done previously.

Both reps and holds can be great.

I do a combination of both.

If you don't quite have the strength to raise the hips from the elbows with a straight body line,

you can take baby steps towards this position by working on a crab press.

Keep the knees bent with the hands behind you, raise the hips.

This will be much less intense on your core glutes and hamstrings, but will start to develop the shoulder strength to work towards the reverse plank.

And if you feel like your arms are just too short, you can always do the full reverse plank on your hands.

Number four, leg lifts.

These move the legs which engages the hip flexors.

This is one of the simplest exercises you can do using gravity to help strengthen your core and hip flexors together.

As you lower the feet, the core must stabilize the legs while the hip flexors are challenged to get long and strong.

And taking that bottom position slow and controlled will give you a lot more benefits.

Now a hanging leg lift may be my choice if I have a bar handy.

But the cool thing about a lying leg lift is it changes the angle of where your hip flexors receive the force.

You can't replicate this bottom position when you're upright and that's why I put these back into my routine.

Now to get started you can do less range of motion not dropping your feet as low to the floor

and you can also stick your hands under your hips which will give you a bit better leverage.

10 slow and controlled reps can be enough to strengthen the heck out of your hip flexors.

Number five, superman lifts.

We need something that directly trains the lower back.

The superman lift will train your erectors, glutes, and other spinal muscles to extend.

Superman lift is simple and it works great for an equipment -free option.

But I find if we can stabilize the feet by placing them under a couch or having someone sit on them,

it makes this exercise far more powerful.

See, just like all the plank work we've done, if you have a point of contact to press firmly into,

it allows you to create realistic tension through your body, and it'll most likely carry over into real -life strength better.

There's also this version that

Knees Over Toes guy showed in the back extension video we made together.

As a bonus movement, I want to show you the crawl switch.

I work this into my movement practice weekly.

Everything we've done up until now is linear and stability focused.

The crawl switch engages the core through rotation.

It's like hitting the core 360 degrees with one movement.

See, the first five movements are kind of like prehab.

Keep everything strong and stable and the body feels safe.

But in real life, the core's job is to facilitate our movement and keep us in balance.

The crawl switch is one of the top ways to practice stabilization through rotation.

Now even though I do all the previous exercises,

when I do these, I feel areas of my core work that I didn't even know were there.

Of course, this is a pretty advanced variation that I'm showing here.

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If this seems way far off for you, I like to get people started with building a very strong crawl in place.

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Crawling in place is one of the best functional core movements you can do.

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As you start to feel really strong and stable, you thread the non -supporting leg through the middle,

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and you let that turn you from front to back.

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I know, so we're breakdancing now, right?

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but you may be surprised at how these super simple little switches will strengthen your core, build protection in your shoulders,

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and actually leave you feeling pretty darn athletic.

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So honestly, I kind of stopped training my core the last few years.

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But I have this memory of about 10 to 12 years ago when I had constant back, hip, and knee pain.

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I started doing core work and hip mobility at least five times per week.

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All the pain I had in my body, it left.

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So the last six months I got back to doing these ground -based core exercises, my body just feels so much more connected.

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It feels stable and safe and i've been wanting to move in ways

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that i haven't in the past few years for me core work is truly the foundation

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and i encourage anyone who's not feeling the best in their body to give this routine a shot

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now next week we're going to explore the exact opposite moving with your torso

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and i got a special guest that's going to join me

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if you want to do all these core exercises

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and a follow along with me right now pin comment below as always

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “How I Train my Core”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: core, plank, hip, muscle, leg. 이 영상에는 섀도잉할 문장 118개와 단어 1613개가 있습니다. 말하는 구간의 길이는 6:48입니다. 화자는 분당 약 237단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 81%뿐이라 어휘가 어려운 편입니다.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
muscle 명사	/ˈmʌs.əl/	근육
hip 명사	/hɪp/	허리
knee 명사	/ni/	무릎
stable 명사	/ˈsteɪ.bəl/	마구간, 축사
connect 동사	/kəˈnɛkt/	잇다, 연결하다
tension 명사	/ˈtɛnʃən/	긴장, 불안
superman 명사	/ˈsupɚmæn/	초인
thigh 명사	/θaɪ/	허벅지, 허벅다리
routine 명사	/ɹuˈtin/	일과, 루틴
blade 명사	/bleɪd/	날
rotation 명사	/ɹoʊˈteɪʃən/	순환, 회전
variation 명사	/ˌvɛəɹiˈeɪʃn̩/	변화
spine 명사	/spaɪn/	척추
elbow 명사	/ˈɛlboʊ̯/	팔꿈치
beginner 명사	/bəˈɡɪnɚ/	초심자, 초보자

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

We're constantly updating this program.
I'm going to drop you guys a discount.
I know, so we're breakdancing now, right?

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
현재완료진행 have/has been + -ing — 전에 시작해 지금도 계속되는 동작	I've been going · I've been loving · i've been wanting
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	haven't trained · we've done
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	are given · are underutilized · are challenged

주의할 발음

화자는 we're, don't, I'm 같은 축약형과 약화된 형태를 28번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: strengthen /ˈstɹɛŋ(k)θən/, thigh /θaɪ/, thread /ˈθɹɛd/, athletic /æθˈlɛt.ɪk/
“sh”와 “zh” 소리: tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, extension /ɪkˈstɛnʃən/, activation /ˌæktəˈveɪʃən/
긴 단어 — 강세 위치에 주의: mobility /mə(ʊ)ˈbɪlɪti/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, stability /stəˈbɪlɪti/, facilitate /fəˈsɪlɪteɪt/, elevator /ˈɛləˌveɪtɚ/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: fancy /ˈfæn.si/, functional /ˈfʌŋkt͡ʃənəl/, firmly /ˈfɝmli/, facilitate /fəˈsɪlɪteɪt/, flexor /ˈflɛksə(ɹ)/
/v/ — ㅂ(/b/)과 구별하기: reverse /ɹɪˈvɝs/, activate /ˈæktɪˌveɪt/, gravity /ˈɡɹævɪti/, variation /ˌvɛəɹiˈeɪʃn̩/, arrive /əˈɹaɪv/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: resist /ɹɪˈzɪst/, squeeze /skwiːz/, stabilize /ˈsteɪ.bəˌlaɪz/, stabilization /ˌsteɪ.bəl.ɪzˈeɪ.ʃən/, underutilize /ˌʌn.dɚˈjuː.tɪ.laɪz/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
자신의 목소리를 녹음해 원본과 비교하고, muscle, hip, knee 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.

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쉐도잉 연습: How I Train my Core (5 Simple Exercises) - 영상으로 영어 말하기 배우기

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