쉐도잉 연습: My Morning Workout Routine - 영상으로 영어 말하기 배우기
레슨 만드는 중...
1
Hey guys, it's Matt, and today I want to share with you my new 20 minute morning workout routine.
2
It's something I've been working on over the past couple weeks.
3
Excited to share it with you.
4
Let's get into it.
5
So in the past I've had a dedicated gym regimen most of the time going five days a week.
6
But since lockdown I've done my best to try to adapt
7
that to an at-home routine I've stuck with strength training exercises
8
that replicate some of the exact exercises I do with my
9
typical weight training I did experiment with a lot of the Instagram workout routine videos
10
and they did have me build up a sweat But they weren't really my style
11
And one and two and one and two and lift your leg, lift your leg and other leg, other leg and don't put the down, don't put the down, but stand up, stand up.
12
So I primarily tried to focus on the things that I really enjoy out of a workout.
13
I did get some gear to get me started including a yoga mat, a foam roller, and two resistance bands.
14
You can probably get by with just one moderate band, which in this case is the blue one, but I got two because I wasn't really sure what the resistance would be.
15
The only other piece of gear that I might add to this list is a pull-up bar, though I think my current setup will for sure get me through the next couple of months.
16
As always, I include all the links to everything I mentioned in this video in the description.
17
So first let's talk about motivation.
18
This is probably one of the biggest things you're gonna struggle with as you start to adapt to an at-home workout routine.
19
I know that's definitely true of myself.
20
I found that one big change I've made is to prioritize my workouts in the morning.
21
So 7 a.m.
22
8 a.m a.m that's
23
when I'm doing these workouts before I come up with all
24
these excuses later on in the day before I'm too tired to want to even pull out
25
that yoga mat and start my workout.
26
The second thing, which I've already mentioned on this channel a few times before, is following the two-day rule.
27
This is especially important now that I'm working out from home because I just don't feel as inspired lately,
28
and so I will come up with more excuses and I will push off my workouts.
29
But following the two-day rule, I allow myself to skip one day, I don't allow myself to skip two days.
30
So this just It just allows me to continue to build that momentum with each workout and worst case scenario, I'm working out every other day, which is actually still pretty good.
31
This video is sponsored by my friends at Audible.
32
At the end of the video, I'm gonna share with you an audio book that's really helped bring a lot of perspective when it comes to motivation.
33
So stick around at the end to check that out.
34
All right, so I split these workouts into three different days.
35
On day one, I work out biceps, back, and shoulders.
36
On day two, I work out triceps and chest.
37
And on day three, I work out legs.
38
So let's get started with day one.
39
All right, so the first muscle we're gonna work today is the most important muscle in the human body, the bicep
40
and we're gonna use the bicep curls to start.
41
So putting one or two feet on the resistance band, keeping your elbows tucked in, we're gonna bring these resistance bands up.
42
So we'll probably just knock out like three or 400 of these and we'll be good.
43
The key to all strength training is pushing yourself to failure.
44
With a resistance band, this can be a little bit tricky, but there are a few different ways to get there.
45
You can use a thicker band, shorter slack on the band, you can double the bands up, or you can just do much slower reps.
46
Truthfully, I don't worry too much about the exact number of reps that I get in.
47
I'm more concerned with trying to reach failure.
48
All right, I'm done.
49
I typically do three to four sets per exercise depending on how I'm feeling.
50
Now, my rest time in between sets and exercises is typically one to two minutes.
51
I go by my own personal feeling.
52
If you need more discipline, you might wanna go with a more calculated approach.
53
All right, so the next exercise targets three muscles for the day.
54
It's gonna be your biceps, your shoulders, as well as your back.
55
It looks weird.
56
You're gonna laugh at me, but it actually works really well.
57
Let's call these the floppies.
58
So basically you hold the band just like this in front of your chest
59
and you stretch it all the way back and activate your back.
60
Just as important as bringing yourself to the point of failure is doing slow controlled reps.
61
This will make sure that you get the most out of your workout without injuring yourself.
62
And next up we're gonna do some standing shoulder flies.
63
So again putting one foot or two feet on the band.
64
I actually find
65
that even the moderate resistance is a bit too much for me to get good form on these shoulder flies.
66
So sometimes I even bend my legs just a little bit so the resistance isn't too much.
67
And bringing them all the way up.
68
You can also swing your hands forward and up to target a different part of your shoulder.
69
So the next workout is reverse bicep curls, and these are basically the same thing as your typical bicep curls,
70
but you want to switch your wrists around to the other side.
71
And again, slow and steady reps.
72
Alright, so normally after my reverse bicep curls, I finish up the workout with some crunches.
73
So let's do those.
74
All right, so this is the new foam roller that I got.
75
I typically rely on the ones at the gym, but as you know, can't go there.
76
This is actually better than any one that I've used at the gym before.
77
It is really, really firm.
78
This thing really is super painful to use, so it's not for the faint of heart, but I definitely recommend it for those people who have a lot of tension
79
and tightness in their backs and need to get those knots busted out.
80
This has been a fantastic tool.
81
All right, let's get to day two.
82
Today we're working out triceps and chest and for me that always begins with push-ups.
83
I usually do four to six sets of push-ups varying the width of my arms to target my chest,
84
both my chest and my triceps, or just my triceps.
85
Alright so I think the one thing, actually the two things that people get wrong when they do push-ups is one they don't fully extend their arms, they kind of half cock their arms
86
and two is they don't have great posture with their back either their butt is really in the sky
87
or it's concave and dipping towards the ground.
88
The idea is to have a really straight back when you're doing push-ups.
89
After that I do dips on my bench here.
90
Slow controlled reps to failure.
91
Three sets and we're done.
92
Alright, so we're going to do another tricep workout here.
93
This one is very similar.
94
Target's very similar muscle group and a similar workout.
95
But using the resistance band, I find that it's a different kind of tension and a different kind of difficulty.
96
So it's a little bit silly, but you want to put the resistance bands underneath your ankles, letting your ankles hold them down.
97
back behind and then pulling up.
98
Try to keep the elbows in.
99
You don't want the elbows to go out.
100
You want the elbows to stay in nice and tight.
101
Get as many reps as you can.
102
If you guys can't tell already, I'm filming all of these workouts in one day.
103
So that's why I'm fucking exhausted.
104
And the last exercise I do is a reverse tricep curl.
105
I hold the resistance band against my couch and yank back on the band with my other hand.
106
This isolates a part of the tricep that doesn't get as much of a workout with those past two exercises.
107
As always, I finish up with some crunches, phone rolling, wincing in agony, and we're off to day three.
108
Day 3 is for legs.
109
I start off with 3 sets of lunges, and I take these reps to failure, getting my knee as close to the yoga mat as possible without touching it.
110
Sometimes I touch it.
111
Then I do one leg deadlifts that target my hamstring.
112
Again around 3 sets to failure.
113
You can increase the difficulty here by holding a weight in your hand.
114
I don't have any weights, so I just try to focus on slowing down my reps.
115
And going to failure.
116
After that, I finish up by hammering out a bunch of squats to failure.
117
So when it comes to leg day, it's a little bit more freeform for me than the other days where the regimen is a little bit tighter.
118
I basically just do as many of these squats and one-legged deadlifts as I can,
119
pushing myself to failure, pushing myself to the point where I'm just exhausted, tired, and don't want to do it anymore.
120
And that's usually when I call it quits.
121
I finish up day three with a bunch of crunches, foam rolling, and writhing in agony.
122
If you're somebody who struggles with motivation and self-discipline, I highly recommend listening to a great audiobook by David Goggins called Can't Hurt Me,
123
Master Your Mind and Defy the Odds.
124
His story of transformation is unreal.
125
The audiobook details his story from poverty, depression, and poor health into an elite Navy SEAL and ultra-endurance athlete.
126
It's absolutely inspiring.
127
As a very slow reader, Audible allows me to read tons of audiobooks each year.
128
to audiobooks while you're at home or while you're at home
129
or maybe while you're at home start listening with a 30-day audible trial choose one audiobook
130
and two audible originals absolutely free visit audible.com matt diavela
131
or text matt diavela to 500 500 the links are in the description below all right guys
132
that does it for this week's video thank you
133
so much for watching hope you got some tips that'll help
134
you build your own workout routine from home good luck and i'll see you next week.
135
Alright, bye.
📺 같은 채널
B24
How one habit changed my life.
American AccentBusiness EnglishUniversity StudentsWorking Adults
B14
A Day in the Life of a Minimalist
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
I woke up at 5am for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
Why everyone is quitting social media
American AccentBusiness EnglishUniversity StudentsWorking Adults
B21
Why I left America for good
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
C11
I tried to optimize my life. It made it worse.
American AccentWorking Adults
B22
Where did all the minimalists go?
American AccentBusiness EnglishUniversity StudentsWorking Adults
B2This is everything that's wrong with consumerism
American AccentBusiness EnglishUniversity StudentsWorking Adults
B2I quit social media for 30 days
American AccentBusiness EnglishDaily ConversationUniversity Students
B2I learned a system for remembering everything
American AccentBusiness EnglishDaily ConversationUniversity Students
✨ 추천 영상
B27
109 문장
I Work Out Every Day and It's Changing My Life
American AccentBusiness EnglishDaily ConversationUniversity Students
B12
13 문장
Andrew Huberman's Full MORNING ROUTINE | Andrew Huberman #shorts #andrewhuberman
Business EnglishDaily ConversationUniversity Students
B21
412 문장
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Business EnglishDaily ConversationUniversity Students
B23
41 문장
What your push-ups are actually missing (feat. Red Delta Project)
Business EnglishUniversity StudentsWorking Adults
B24
154 문장
How to stop GIVING UP on your routines and ACTUALLY stay consistent
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
171 문장
How I Wake Up at 4:30 AM Every Day for 4 Years (My Miracle Morning Journey)
Business EnglishDaily ConversationUniversity Students
B21
105 문장
3am Dopamine based Morning Routine as a Doctor in Rural UK
Business EnglishDaily ConversationUniversity Students
B21
105 문장
Video
Business EnglishDaily ConversationUniversity Students
B23
275 문장
This Morning Routine Won Me 6 Olympias
Business EnglishDaily ConversationUniversity Students
B22
196 문장
Daily Habits | 6AM routine, easy meals, fitness, motherhood, styling
American AccentBusiness EnglishDaily ConversationWorking Adults
이 레슨의 어휘와 말하기 포인트
이 B2 수준 말하기 레슨은 영상 “My Morning Workout Routine”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: workout, band, resistance, leg, failure. 이 영상에는 섀도잉할 문장 135개와 단어 1807개가 있습니다. 말하는 구간의 길이는 9:26입니다. 화자는 분당 약 192단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 81%뿐이라 어휘가 어려운 편입니다.
이 영상의 핵심 어휘
영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| workout 명사 | /ˈwɝk.aʊ̯t/ | 운동 |
| audiobook 명사 | /ˈɔdi.oʊbʊk/ | 오디오북 |
| curl 명사 | /kɜɹl/ | 곱슬머리 |
| triceps 명사 | /ˈtɹaɪ.sɛps/ | 삼두근 |
| elbow 명사 | /ˈɛlboʊ̯/ | 팔꿈치 |
| foam 명사 | /ˈfɔʊ̯m/ | 거품 |
| yoga 명사 | /ˈjoʊ.ɡə/ | 요가 |
| biceps 명사 | /ˈbaɪ.sɛps/ | 이두근 |
| deadlift 명사 | /ˈdɛdlɪft/ | 데드리프트 |
| squat 명사 | /skwɑt/ | 스쿼트 |
| ankle 명사 | /ˈæŋ.kəl/ | 발목 |
| adapt 동사 | /əˈdæpt/ | 적응하다 |
| roller 명사 | /ˈɹoʊlɚ/ | 롤러 |
| concave 형용사 | /ˈkɑn.keɪv/ | 요면 |
| floppy 명사 | /ˈflɒ.pi/ | 플로피 |
영상에 나오는 구동사
| 단어 | 뜻 |
|---|---|
| stand up 동사 | 일어서다 |
| go out 동사 | 나가다 |
| pull out 동사 | 회수(回收)하다 |
따라 말해 볼 만한 문장
영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:
- I know that's definitely true of myself.
- I'm more concerned with trying to reach failure.
- Let's call these the floppies.
- All right, let's get to day two.
- Three sets and we're done.
이 영상의 문법
화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.
| 문형 | 영상 속 표현 |
|---|---|
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | I've done · I've stuck · I've made |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | day, which is · people who have · somebody who struggles |
주의할 발음
화자는 I'm, don't, gonna 같은 축약형과 약화된 형태를 63번 사용합니다. 들리는 대로 짧게 발음하세요.
- “th” 소리: truthfully /ˈtɹuːθ.fəl.i/, writhe /ɹaɪð/, width /ˈwɪtθ/, underneath /ˌʌndɚˈniθ/, athlete /ˈæθ.liːt/
- 긴 단어 — 강세 위치에 주의: audiobook /ˈɔdi.oʊbʊk/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, momentum /ˌmə(ʊ)ˈmɛntəm/
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, workout, audiobook, curl 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.