Prática de Shadowing: What your push-ups are actually missing (feat. Red Delta Project) - Aprenda a falar inglês com vídeo
Criando lição...
1
Yellow Dude brought in legends to make your training go bananas.
2
Today, it's Matt from Red Delta Project to make your push-ups and pull-ups actually count.
3
Greetings my friend, Matt Schifferle here for the Red Delta Project.
4
Today we are talking about how you can build more muscle
5
and strength than you've ever had before with a routine that is comprised of primarily push-ups and pull-ups.
6
Because simple routines have lots of advantages to them.
7
They're simple and efficient as far as time, energy, and equipment requirements.
8
You don't need a gym, and you don't even need to have a lot of complexity in the programming.
9
A constrained approach to your strength training doesn't allow you to be lost in variety and a lot of novelty,
10
nor can you hide in complexity to distract you from the job at hand,
11
which is getting really strong and powerful at very basic fundamental exercises.
12
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.
13
Always remember that success comes from improving how well you do the techniques, not just how much you do it until you exhaust yourself.
14
And for this, I have two suggestions for you.
15
The first of which is to set your tension before every set of push-ups and pull-ups.
16
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,
17
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.
18
When it comes to your pull-ups, you want to grab onto the bar, set the tension, squeezing all of your back muscles,
19
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.
20
Doing this will ensure that you are using your muscles to a very high degree in every repetition, for every set, in every workout,
21
to not only produce a much stronger stimulus for building muscle and strength, but it also helps to protect your joints.
22
The second thing I recommend to do is to put a little bit of acceleration to emphasize the concentric
23
or lifting portion of each repetition.
24
Lower yourself down smooth and under control
25
and then drive yourself off the floor for push-ups or up towards the bar when you're doing pull-ups.
26
This acceleration for the concentric phase makes your muscles work just a little bit harder
27
and engage all your muscles as a cohesive unit for functional power, athleticism, and to stimulate more strength and hypertrophy.
28
And speaking of which, if you want to use this to program with an emphasis on building muscle, two to three hard sets,
29
pushing about 10 to 20 repetitions, close to failure for at least two to three sets.
30
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,
31
either weighted or with progressive technique, so that you force the muscle to hold more tension.
32
This way, you can use push-ups and pull-ups to achieve whatever goals that you want and improve your proficiency in each technique.
33
Best of luck in your workouts this week.
34
Be fit and live free.
35
Two moves, that's it.
36
If your push-ups still look rough after this, that's on you.
37
This one was a team-up with Matt from Red Delta Project.
38
Want more of these?
39
Drop a name in the comments.
40
Now train.
41
Go bananas!
📺 Mesmo canal
✨ Vídeo recomendado
B22
33 frases
The Psychology of Discipline: How to Make Your Brain Want to Start
Business EnglishUniversity StudentsWorking Adults
B23
43 frases
This Fixed My Anterior Pelvic Tilt More Than Stretching
Business EnglishUniversity StudentsWorking Adults
B21
300 frases
Hany Reacts | The Jay Cutler Video I Haven't Watched in YEARS... Until Now
Business EnglishUniversity StudentsWorking Adults
B12
167 frases
How Strong Should a Woman Actually Be? 6 Strength Standards That Matter
Business EnglishUniversity StudentsWorking Adults
B2142 frases
PURE DOPAMINE + BEAST ENERGY Motivation
Business EnglishUniversity StudentsWorking Adults
B22
407 frases
I Went From 500 to 857 Testosterone at 48 (5 Simple Tips)
Business EnglishUniversity StudentsWorking Adults
B21
143 frases
Spring Bulk Day 1 - Legs
Business EnglishUniversity StudentsWorking Adults
B24
128 frases
10 drawing exercises to dramatically improve your anatomy ✏️
Business EnglishUniversity StudentsWorking Adults
B21
135 frases
I Wasted 6 Months Being Skinny Fat Until I Fixed This
Business EnglishUniversity StudentsWorking Adults
B21
148 frases
How I Became Aesthetic (Simplified)
Business EnglishDaily ConversationUniversity Students
B2108 frases
this will make you disgustingly consistent on YouTube
Business EnglishUniversity StudentsWorking Adults
Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “What your push-ups are actually missing”. As palavras que mais se repetem: muscle, push, pull, strength, floor. Este vídeo tem 41 frases e 636 palavras para praticar shadowing. A fala dura 3:47. O falante fala em ritmo natural, cerca de 168 palavras por minuto, próximo de uma conversa do dia a dia. Apenas 81% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| repetition substantivo | /ˌɹɛp.əˈtɪʃ.ən/ | repetição |
| concentric adjetivo | /kənˈsɛn.tɹɪk/ | concêntrico |
| acceleration substantivo | /əkˌsɛl.əˈɹeɪ.ʃən/ | aceleração |
| banana substantivo | /bəˈnænə/ | banana, bananeira |
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| complexity substantivo | /kəmˈplɛk.sɪ.ti/ | complexidade |
| biceps substantivo | /ˈbaɪ.sɛps/ | bíceps |
| cohesive adjetivo | /kəʊˈhiː.sɪv/ | coeso |
| constrain verbo | /kənˈstɹeɪn/ | constranger, apertar |
| hypertrophy substantivo | /haɪˈpɜɹ.tɹə.fi/ | hipertrofia |
| proficiency substantivo | /pɹəˈfɪʃənsi/ | proficiência, capacidade |
| purposely advérbio | /ˈpɝpəsli/ | propositadamente |
| sturdy adjetivo | /ˈstɜrdi/ | firme |
| triceps substantivo | /ˈtɹaɪ.sɛps/ | tríceps |
| comprise verbo | /kəmˈpɹaɪz/ | consistir, resumir |
Pronúncia para ficar de olho
O falante usa 9 contrações e formas reduzidas, como don't, you're, doesn't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, proficiency /pɹəˈfɪʃənsi/
- Palavras longas — acerte a sílaba tônica: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, complexity /kəmˈplɛk.sɪ.ti/, athleticism /æθˈlɛtɪsɪzəm/, hypertrophy /haɪˈpɜɹ.tɹə.fi/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como repetition, concentric, acceleration.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.