쉐도잉 연습: What your push-ups are actually missing (feat. Red Delta Project) - 영상으로 영어 말하기 배우기
레슨 만드는 중...
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Yellow Dude brought in legends to make your training go bananas.
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Today, it's Matt from Red Delta Project to make your push-ups and pull-ups actually count.
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Greetings my friend, Matt Schifferle here for the Red Delta Project.
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Today we are talking about how you can build more muscle
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and strength than you've ever had before with a routine that is comprised of primarily push-ups and pull-ups.
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Because simple routines have lots of advantages to them.
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They're simple and efficient as far as time, energy, and equipment requirements.
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You don't need a gym, and you don't even need to have a lot of complexity in the programming.
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A constrained approach to your strength training doesn't allow you to be lost in variety and a lot of novelty,
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nor can you hide in complexity to distract you from the job at hand,
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which is getting really strong and powerful at very basic fundamental exercises.
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But don't make the mistake of thinking that, okay, I will do push-ups and pull-ups until I'm just completely sick of the movements and burn myself out on them.
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Always remember that success comes from improving how well you do the techniques, not just how much you do it until you exhaust yourself.
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And for this, I have two suggestions for you.
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The first of which is to set your tension before every set of push-ups and pull-ups.
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So for the example of doing push-ups, lay down on the floor, position your hands and your shoulders and every inch of your body where you want it to be,
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then purposely flex the muscles you're going to work, chest, shoulders, triceps, even your glutes and your abs, before finally applying resistance when you push off the floor.
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When it comes to your pull-ups, you want to grab onto the bar, set the tension, squeezing all of your back muscles,
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your shoulders, biceps, even your grip muscles before lifting your feet off the floor or off of some sort of a support, like a sturdy chair.
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Doing this will ensure that you are using your muscles to a very high degree in every repetition, for every set, in every workout,
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to not only produce a much stronger stimulus for building muscle and strength, but it also helps to protect your joints.
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The second thing I recommend to do is to put a little bit of acceleration to emphasize the concentric
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or lifting portion of each repetition.
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Lower yourself down smooth and under control
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and then drive yourself off the floor for push-ups or up towards the bar when you're doing pull-ups.
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This acceleration for the concentric phase makes your muscles work just a little bit harder
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and engage all your muscles as a cohesive unit for functional power, athleticism, and to stimulate more strength and hypertrophy.
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And speaking of which, if you want to use this to program with an emphasis on building muscle, two to three hard sets,
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pushing about 10 to 20 repetitions, close to failure for at least two to three sets.
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If you want to program this for strength, four or five sets, keeping a few reps in the tank, but with a heavier level of resistance,
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either weighted or with progressive technique, so that you force the muscle to hold more tension.
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This way, you can use push-ups and pull-ups to achieve whatever goals that you want and improve your proficiency in each technique.
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Best of luck in your workouts this week.
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Be fit and live free.
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Two moves, that's it.
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If your push-ups still look rough after this, that's on you.
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This one was a team-up with Matt from Red Delta Project.
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Want more of these?
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Drop a name in the comments.
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Now train.
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Go bananas!
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이 레슨의 어휘와 말하기 포인트
이 B2 수준 말하기 레슨은 영상 “What your push-ups are actually missing”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: muscle, push, pull, strength, floor. 이 영상에는 섀도잉할 문장 41개와 단어 636개가 있습니다. 말하는 구간의 길이는 3:47입니다. 화자는 분당 약 168단어로, 일상 대화에 가까운 자연스러운 속도로 말합니다. 영어에서 가장 많이 쓰이는 3,000단어에 속하는 단어가 81%뿐이라 어휘가 어려운 편입니다.
이 영상의 핵심 어휘
영상에서 가장 어려운 단어 14개를 발음, 뜻과 함께 정리했습니다.
| 단어 | 발음 | 뜻 |
|---|---|---|
| repetition 명사 | /ˌɹɛp.əˈtɪʃ.ən/ | 되풀이, 반복 |
| acceleration 명사 | /əkˌsɛl.əˈɹeɪ.ʃən/ | 가속 |
| banana 명사 | /bəˈnænə/ | 바나나 |
| workout 명사 | /ˈwɝk.aʊ̯t/ | 운동 |
| biceps 명사 | /ˈbaɪ.sɛps/ | 이두근 |
| constrain 동사 | /kənˈstɹeɪn/ | 제한, 구속 |
| hypertrophy 명사 | /haɪˈpɜɹ.tɹə.fi/ | 비대 |
| sturdy 형용사 | /ˈstɜrdi/ | 튼튼하다 |
| triceps 명사 | /ˈtɹaɪ.sɛps/ | 삼두근 |
| novelty 명사 | /ˈnɑvəlti/ | 신기함 |
| greeting 명사 | /ˈɡɹiːtɪŋ/ | 인사 |
| emphasize 동사 | /ˈɛm.fə.saɪz/ | 강조(强調)하다 |
| squeeze 동사 | /skwiːz/ | 짜다 |
| emphasis 명사 | /ˈɛmfəsɪs/ | 강조 |
주의할 발음
화자는 don't, you're, doesn't 같은 축약형과 약화된 형태를 9번 사용합니다. 들리는 대로 짧게 발음하세요.
- “sh”와 “zh” 소리: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, proficiency /pɹəˈfɪʃənsi/
- 긴 단어 — 강세 위치에 주의: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, complexity /kəmˈplɛk.sɪ.ti/, athleticism /æθˈlɛtɪsɪzəm/, hypertrophy /haɪˈpɜɹ.tɹə.fi/
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, repetition, acceleration, banana 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.