쉐도잉 연습: Top 3 Shoulder Exercises For 3D Delts - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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In this video, I'm showing you my top three shoulder exercises for round 3D delts.
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One exercise each for the front, side, and rear heads.
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And for some extra scientific credibility, I'm bringing in exercise scientist Dr. Mike Isretel, who's gonna share his top three as well.
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Up first, front delts.
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Now, a very common mistake here is actually giving the front
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delts too much volume since they already get a lot of stimulation from any chest work in your program.
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three times the side delt size as non lifters.
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So they often are overemphasized.
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Would you agree with that?
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Like side and rear are more important from a bodybuilding standpoint?
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I take that even more to an extreme perspective.
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I agree with that so much.
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I go overboard and I say rear delt training is overrated as well.
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If you're training your back properly, your rear delts should be very well developed.
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You can just pour a lot of volume into the side delts.
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And also visually, if you ever see someone who has big shoulders and you look at them, you're like, oh, those delts are really big.
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Almost in every case, it's the side delts that are actually very big.
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And the rear delts of course construct the rest of it the front delts matter
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but it's side belts that really counts
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so i think side belt training should be 70 to 90 percent of delt training wow
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so while the side delts are clearly the most important the other two heads still complete the 3d look
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so let's start with the anterior
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or front head my number one exercise here is a machine shoulder press
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and that's simply because being seated increases stability
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which will ensure virtually all the tension is being directed to the shoulders where you want it
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and secondly most people can dropping the weight or breaking technique.
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And I like this Panada machine in particular, because it allows for a huge range of motion and a big stretch on the front delts and the bottom.
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So one thing I noticed training with Mike on his channel as well,
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he really, really emphasizes controlled technique and a deep stretch and also in the stretch position
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He tends to do a lot of pausing, which can be very humbling in terms of the amount of weight that you use.
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So that's something I actually don't typically do.
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I'm a little bit more of like a constant tension guy most of the time.
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So that's been really cool.
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I feel like I'll continue implementing some of that in my training.
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Oh, and another thing I like about this machine is that it's unilateral, meaning each shoulder is forced to work individually, which can be great for fixing any left to right shoulder imbalances.
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That feels really good.
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Doesn't it?
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Yeah.
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See?
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Yeah.
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A panada.
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Is that okay to say?
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10 reps, and of course any decent shoulder press machine will get the job done.
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And if you don't have access to one, you can get a very similar effect with a seated dumbbell shoulder press, which is also unilateral and forces each shoulder to work individually.
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Okay, so Dr. Mike's number one pick for the front delts is an easy bar front raise, and he gave two reasons why.
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One of the reasons is that it gives a ton of motion to the front delts, a huge range of motion there, and also because it is an isolation exercise.
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And it's pretty rare to see for front belts.
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Most people choose a compound press, which is cool and all, but if your ticep volume is where it is, if your pecs are sore, if your shoulder joints are upset with you because you've been doing a lot of pressing.
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Maybe the overhead press is not in the cards.
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If I wanted the maximum effect of something like this, I would actually do it on a free -motion machine, so that I could move my hand behind the plane of my body and get a huge stretch to the front belt.
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But a lot of people don't have access to a machine like that, and this is a fine alternative exercise.
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It's a similar thing.
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So the cues here is that you want to keep your chest up.
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cave your chest, you're not stretching your frontels as much what you want to
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do is essentially it's like a curl except you never bend your elbows.
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So it just comes up all the way.
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Nice and high and then you milk the eccentric, and it's going to be hardest here.
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all the way down, chest up at the bottom.
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Goodbye, front belts.
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Do you think it's dangerous to go beyond this point here?
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I think there's never been a reason to suspect that if you know anatomy.
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Things that are causing joint pain tend to be not so great for the joints.
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But if you can do this without any joint pain, I mean listen, if there is something from a cupboard you want that's up there, Or you're like, "Well, I would get it,
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but I don't want to be crippled for life." That's not the case.
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I think it's totally fine.
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And Mike explained that for these, he uses relatively higher reps in the 10 -20 range, with a more explosive positive and a slow and controlled 4 -5 second negative,
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especially maintaining control at the midpoint where tension is the highest.
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Finish resisting.
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Oh, wow.
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Very nice.
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Doesn't take a lot.
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Man, I'll say this: if people are cutting out this part, they're missing out on a lot.
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I would say the most effective part of this movement, generally there are some nuances here, is from 45 degrees to 135 degrees, ear to ear.
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So I can't lie, this is like the craziest front L pump I think I've had.
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Possibly ever.
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Okay, so with front delts out of the way, we're hitting the most important head for 3D delts: the side delts.
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So I'm gonna let you go first for side delts.
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What would be your number one?
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There are many number ones.
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You're my number one.
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What's the number one number one?
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Well, an exercise that I think is really top tier is what I call the super -ROM lateral, super -Ranger motion lateral.
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Exactly like a lateral race, just keep going.
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Okay.
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And at any point do I do this or this?
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No, just normal?
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Okay.
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So for me this feels natural to kind of thumbs up it a little bit.
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Sure.
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Is that okay?
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Thumbs up it as little as possible on the way up.
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Okay.
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But try to keep your pinkies up, but if you run into stuff where it feels weird, you can thumbs up naturally.
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Doesn't feel weird.
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So you like this better?
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Yes.
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Okay.
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Because then it activates the side delt.
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Yeah.
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Yeah, for sure.
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And let me just explain that very briefly.
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If I thumb up it, you can see that the resistance path is in line with the front delt fibers.
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If I do this, Now the resistance is in line with the side delt fibers.
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If you feel pain doing this, then consider going thumbs up.
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It might be better.
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- Sure.
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- But in my case, this feels great.
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- Great, I love it.
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- So why not?
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Mike recommends doing these for moderate to higher reps in the 10 to 20 range, and once again, really emphasizes good control on the negative on each and every rep.
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Alright, so my number one side delt exercise is a cross body cable Y -raise.
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Most people when they do lateral raises go directly out to the side.
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There's nothing wrong with that.
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The main reason I like these is the stretch you get here.
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If you were going to stretch your side delt, you wouldn't just hold it here.
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You're not getting a ton of stretch here.
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If you pull it across your body, now you have more stretch on the Also, most people think of the shoulders as having three distinct heads, the front, side, and rear,
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but anatomy research shows there are more like seven deltoid compartments, each having unique muscle fibers that fan out in slightly different directions.
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So hitting the delts from slightly different angles is more likely to make sure that all the fibers get hit evenly.
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And here's how I do that.
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I'm positioned my torso so that I feel that stretch come in on my side delt, and then I'll sweep the weight out. In back?
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Almost as if drawing and flicking a sword.
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So we feel the nice stretch. And then we're...
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out and back.
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Beautiful control Jeff, that's awesome.
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Oh, okay.
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Nice.
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Next, let's take a look at our top two exercises for the posterior head.
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Mike's number one pick here is a Super Rom reverse cable fly.
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I've actually never done them the way he coaches them, so I picked up on some really great cues.
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A couple of really important cues here.
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First, you want to go past your hand connection.
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Yep, just like that.
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People say, "Well, wouldn't that create asymmetries?" Totally.
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But you just, every other set, What you're gonna do is you're gonna switch your hands which one goes up the bottom.
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And a big thing is you want generally to keep your elbows locked out
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so that you can make sure it's all real delts.
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You will not be able to use as much load that way, but minimizing the load while maximizing muscle involvement is a really good thing.
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And here's a big one for the back jump.
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Go ahead and pull all the way back.
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Yes!
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And here, we get a peak contraction to the muscle.
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You can feel the burn accumulating while you do it.
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And then slowly peel that muscle out on the way back.
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So it's a really good thing to really crunch at the top.
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it won't cost you a ton of reps because it's easy there, but you'll connect to that rear delt.
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Typically I would stop about here probably.
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But now I'm going to here?
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Yeah.
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And that extra bit Yeah makes it way harder.
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Here's the best part.
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They actually start to accumulate metabolites.
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They hurt more and more in that position.
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You take that pain, and you go, okay, I know exactly where my rear adults are, because they hurt there, and I slowly arc out and it's madness
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and I hate it and then stretches like crazy and then the whole thing starts again.
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That's right.
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And my top pick for the rear delts is the reverse pec deck and honestly, Dr. Mike gave me the single best cue I've ever heard for this exercise.
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Here the cue will massively reduce how much you're lifting, but will hit that target muscle better.
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For a good real delt training, you want to reach forward really far.
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Also, you'll notice it pre -stretches the rear delts.
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You're not pulling.
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You're arcing out to try to paintbrush as far of a distance as you possibly can.
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Punch forward.
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Yes.
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And then sweep out.
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Paintbrush out as much as you can.
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It's like if you imagine that there is like you're standing on top of a pile of money
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and there's a camera measuring, you get to keep all of the money you do this with your hands.
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Yes!
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Let's go.
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And I'm just gonna show my last two reps here
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and notice that at no point do I allow myself to pull my arms in.
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I'm sweeping my arms out and painting as much of the floor as I can on each and every rep.
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And then as if another, as if you're gonna do another one.
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One thing since I've been training with Mike a little bit
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that I've heard you say quite a bit is as if you're gonna do another.
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I really like that cue because it forces you to be intentional with that last negative.
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Do it as if you're gonna do another one so you're controlling, controlling, controlling pause, Now you're done.
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And then let go.
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And that last negative
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may be one of the most muscle growth promoting portions of any rep you will ever do in any set.
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So why skip that?
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A lot of guys go all the way up and then go, "Ugh !" And it's like, "Oh, you went so so good !" So close. So close. So close.
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There are tons of off -camera analogies to make,
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but I know you run a nice wholesome channel and I will just shut up. Who are you?
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Are you the powered by ice cream fella?
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That's me, you're an old fan.
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Again, you don't have to go hard or anything like that, but just just so we have some b -roll.
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then I have to go home.
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- 'Cause like you're kind of, You're kind of locked into something.
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Just do what the machine says.
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Yeah, yeah, yeah.
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I used to do a lot of standing barbell overhead pressing.
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Yeah, I know.
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And I got to a...
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I follow you.
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A lot of straight...
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Oh, thanks.
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Is that guy actually Thor?
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We're on a desert island.
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with all these machines.
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We had to do a front delt exercise.
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What one do you pick?
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Highly equipped desert island.
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So if you're stopping from here to here, It's like what this whole other part there.
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It's like eating half a slice of pizza and throwing the other half away.
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That's a common comment.
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Won't it hit your junk on the way down?
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Like, yes, if you're wildly uncoordinated, and you deserve to have a junk destroyer.
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One more.
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Yeah, do one from the rear.
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- Oh, on the way down is the big one.
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OK, I'm going to get the sleeves up.
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Oh shit.
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Yeah, mine.
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Oh shit, you see that?
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I changed my mind.
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Slow, right away slow.
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Slow, and then slow.
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Slow, slow.
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flow.
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I want to give a big thank you to Mike.
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His channel is called Renaissance Periodization.
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He does all kinds of videos exactly like this.
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It's just really cool tips and cues and tweaks that I don't think you'll hear on any other channel.
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Also want to give a quick shout out to the gym, Pure Muscle and Fitness.
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They let us film here, they even turned the music down for us, so I really appreciate that.
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Thank you guys so much for watching.
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Don't forget to leave us a thumbs up if you enjoyed it
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and I'll see you guys all here in the next video.
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Thank you.
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이 레슨의 어휘와 말하기 포인트
이 B2 수준 말하기 레슨은 영상 “Top 3 Shoulder Exercises For 3D Delts”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: delt, rear, shoulder, exercise, stretch. 이 영상에는 섀도잉할 문장 231개와 단어 2444개가 있습니다. 말하는 구간의 길이는 11:12입니다. 화자는 분당 약 218단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 단어의 83%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.
이 영상의 핵심 어휘
영상에서 가장 어려운 단어 15개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| thumb 명사 | /ˈθʌm/ | 엄지, 엄지손가락 |
| sweep 동사 | /swiːp/ | 쓸다 |
| accumulate 동사 | /əˈkjuːmjʊˌleɪt/ | 모으다, 축적하다 |
| paintbrush 명사 | /ˈpeɪntˌbɹʌʃ/ | 화필, 붓 |
| emphasize 동사 | /ˈɛm.fə.saɪz/ | 강조(强調)하다 |
| elbow 명사 | /ˈɛlboʊ̯/ | 팔꿈치 |
| anatomy 명사 | /əˈnætəmi/ | 해부학, 해부 |
| pause 명사 | /pɔːz/ | 멈춤, 휴지 |
| junk 명사 | /d͡ʒʌŋk/ | 개털 |
| asymmetry 명사 | /eɪˈsɪmɪtɹi/ | 비대칭 |
| barbell 명사 | /ˈbɑɹˌbɛl/ | 역기, 바벨 |
| bodybuilding 명사 | /ˈbɑ.diˌbɪl.dɪŋ/ | 보디빌딩 |
| contraction 명사 | /kənˈtɹækʃ(ə)n/ | 단축 |
| cupboard 명사 | /ˈkʌb.əd/ | 찬장, 벽장 |
| deltoid 명사 | /ˈdɛɫtɔɪd/ | 삼각근 |
영상에 나오는 구동사
| 단어 | 발음 | 뜻 |
|---|---|---|
| come up 동사 | 올라오다 | |
| go up 동사 | 올라가다 | |
| shut up | /ʃʌt ʌp/ | 시끄러워, 닥쳐 |
따라 말해 볼 만한 문장
영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:
- Would you agree with that?
- Do you think it's dangerous to go beyond this point here?
- What would be your number one?
- Are you the powered by ice cream fella?
- Won't it hit your junk on the way down?
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 | you've been doing · I've been training |
| 수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점 | are overemphasized · is overrated · being seated |
| 관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보 | someone who has · pausing, which can · individually, which can |
| 현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때 | I've actually never done · I've ever heard · I've heard |
주의할 발음
화자는 you're, I'm, gonna 같은 축약형과 약화된 형태를 71번 사용합니다. 들리는 대로 짧게 발음하세요.
- “sh”와 “zh” 소리: paintbrush /ˈpeɪntˌbɹʌʃ/, contraction /kənˈtɹækʃ(ə)n/, stimulation /stɪm.jʊˈleɪ.ʃən/, intentional /ɪnˈtɛnʃənəl/, isolation /ˌaɪsəˈleɪʃən/
- 긴 단어 — 강세 위치에 주의: accumulate /əˈkjuːmjʊˌleɪt/, unilateral /ˌjuːnɪˈlætərəl/, individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, anatomy /əˈnætəmi/, asymmetry /eɪˈsɪmɪtɹi/
한국어 화자가 어려워하는 소리:
- /f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: fiber /ˈfaɪ.bɚ/, emphasize /ˈɛm.fə.saɪz/, lifter /ˈlɪftə/, flick /flɪk/, fixing /ˈfɪksɪŋ/
- /v/ — ㅂ(/b/)과 구별하기: individually /ˌɪndɪˈvɪd͡ʒ(u)əli/, overhead /ˈəʊvəˌhɛd/, overboard /ˈəʊvə(ɹ)ˌbɔː(ɹ)d/, massively /ˈmæs.ɪv.li/, overrated /ˌəʊvəˈɹeɪtɪd/
- /z/ — ㅈ이 아니라 성대를 울리는 /s/: emphasize /ˈɛm.fə.saɪz/, pause /pɔːz/, maximize /ˈmæksəmaɪz/, visually /ˈvɪzju.əli/, minimize /ˈmɪn.ɪˌmaɪz/
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, thumb, sweep, accumulate 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.