Практика Shadowing: Ab Training Made EASY With These 5 Tips! - Изучайте разговорный английский по видео

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Five tips that are going to take your abs from looking flat to chunky and bulky.

These are the tips you need that are going to take your abs to the next level.

Let's go.

Number one is learning to engage your abs on every rep, on every exercise.

Too often I see people just slightly performing them wrong and it's putting tension on the hip flexors, just not on the abs.

So this is number one tip for getting those abs engaged.

One of the most effective, if not the most effective exercise for abs, hanging leg raises, as long as you're performing them correctly.

Instead of what I see all the time is people just

raising their legs straight up without actually thinking about engaging the abs.

The key before lifting your legs up is to learn how to roll your waist forward.

So this is engaging the lower abs.

If I'm just raising my leg up, yes, the lower abs will get some work, but the majority of the tension is going to be on the hip flexors.

So what you need to do is think about your abs crunching in together.

As you can see, they're way more engaged than if I'm just lifting.

I'm tensing my abs now and just lifting my legs rather than tensing your abs just by rolling your hips forward.

So when I'm doing the leg raise up, I'm actually intentionally tensing them by squeezing.

but by rolling my hips forward they automatically engage

so on the leg raises that's the first thing you should be thinking about before performing your reps

so there rather than me lifting my legs up you can

see i'm not even lifting my legs i'm purely crunching with my abs by rolling my hips forward

and that's generally all you need but to get the full range of motion you would want to come up a bit,

but learn to just bring your hips off the bench.

The faster you can get this motion down, this bit of technique, the faster your abs will grow.

So when you put them all together, instead of it just being like this, it should be that first and then your legs up.

My abs are on absolute fire just through a few reps and that goes to show how important the technique is.

Still on tip number one, but I'm going to show you the most effective technique

and how to engage your abs on the most effective exercises for your abs, which will take me into tip number two.

We've got cable rope crunch.

We actually have a machine here, but it's the same whether you're doing it on the cables or any motion where you are crunching.

You need to be thinking about your abs contracting together.

Lots of the time I see this mistake.

So they'll get the cable rope and they'll just come straight down here.

Okay.

And there is no contraction really in your abs.

That's It's more of like a plank movement, you know, but you're not actually contracting your abs.

So as you come through, rather than just coming straight forward, you need to be contracting, bringing your head more towards your waist.

You don't want your chin to come on your chest.

You want that distance to stay the same, but contract your abs.

I've used this before, but

if you just think about your finger the three different breaks in your finger

or your abs instead of just going straight down you need to contract

and curl your abs together

so this would be wrong coming straight down not actually getting

full contraction rather than tucking your head more towards your waist Now I can feel my abs are engaged

and the difference will be drastic when you start contracting rather than just stabilizing straight.

We want to be tucking our head under while keeping the same distance away from our chest and chin.

Number two is going to be about obliques.

So they are going to be key to framing your abs, but we want to target them the right way and not really effectively build a wider waist.

So this is one of my key exercises for doing that and probably really the only exercise I do for obliques.

So if you want the striations on your obliques,

you need to be hitting them as frequent as abs and this is one of my go-to exercises to do that.

So what we want to do is get on the ball of our hip, find a decline bench where you can secure your leg.

You can also do this on the floor and I'll show you an alternative exercise if if you don't have this equipment.

But what we wanna do is feel the tension along our oblique as we come down and then same thing, squeezing up.

What we're not doing is the same as the upper crunch, as I said, and just coming straight up.

It's a matter of squeezing and contracting with every rep.

You can also mix it up by just bringing a slight rotation into it, which will put a little bit more onto the abs as well as obliques.

You can use a mat here, but I don't have one

they're being used around the corner the gym's a little bit busy this morning

but you don't really need one the same thing though we're on the ball of our hip

and what we're doing is keeping ourselves balanced with our elbow

making sure we're not too far over either way getting a good strong core

and what we're going to do is not bring our knees in

because once again we want to crunch together

so my legs are going up to squeeze the obliques this is generally going to work the same area as

that decline bench oblique crunch and obviously when you've done your reps

that side then you switch to the other side yeah my abs are on fire

so my tip number three kind of rounds up what i've done

so far in the video and

that is the three most essential exercises i'm not even joking

these are the only three you really need to do of course you need to obviously increase with progressive overload

and step up the technique the reps and things like that

but if you're smashing these three exercises you're going to build a good core

and that is leg raises whether they're hanging lying

or using the assisted leg raise machine this is by far the most effective for building those lower abdominals

and then exercise number two for the upper abs is going to be cable rope crunch

or an upper crunch i prefer this machine

if you don't have it then you know the exercise where you do it on the cables on your knees

and crunching together, making sure you're using that technique that I spoke about in tip number one.

So those are the most effective exercises for the lower abs and then the upper abs, the cable rope crunch.

These are the exercises that if I couldn't do any other ab exercises again for the rest of my life, these are the three I would choose.

And then for the obliques, we've got the decline bench oblique crunch.

And remember, you can do all of these exercises without this equipment.

And I'll just quickly run through those now.

So these exercises are going to be good

if you're not at the gym and you want to keep those gains going while you're at home.

So you've got the lying leg raises, which will be the alternative for the hanging leg raise.

So quick technique tips with these is whenever we're bringing our legs up, we don't want to raise as our feet come over our waist.

See how my feet are in line with my waist?

that's when you want to raise your hips up.

We don't want to cheat and do it like this because we're not getting the engagement in our abs.

What we want to do is let our legs get to around our waist height

and then raise up and control back down.

Exercise number two is going to be the alternative for the cable rope crunch.

If you have a little bit of weight at home, you can add weight.

But if you get the technique right, you probably won't need it.

So in this one, same thing.

We don't just want to come straight up.

We want to focus on getting a contraction in our abs by rolling together, keeping the same distance between our chin and our chest.

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You have to bear with me.

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I've done a lot of reps.

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My abs are on fire.

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Breathing out as you crunch, back in as you go down.

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And then the third and final non-negotiable ab exercise or oblique exercise will be that decline bench oblique crunch.

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This is going to be the alternative for the decline oblique crunch.

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Same as I showed you earlier before, bringing those feet up and crunching in.

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Stretch and contract.

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And now we're into tip number four.

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And this one is such a big tip.

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and that is to avoid getting flat abs and build bigger blockier abs

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so once you've got the leg raises to like 10 12

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reps with your body weight you want to add some weight

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because what you want to do is progressive overload

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so we can actually make the abs bigger and thicker

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and they're going to pop through your skin and to do

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that you want to add some weight the easiest way to do

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that is grabbing a dumbbell and putting it between your feet

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so it's the same sort of thing focusing on

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that technique rolling the hips forward

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but now we've got some added weight to make it harder

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so So that's the leg raises with the weight between your legs.

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It's great for those lower abs.

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And obviously you've got the cable rope crunch, which is already weighted.

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But the key is to progress your weight like you would with any other muscle.

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You wouldn't do like 20 to 30, 40 reps of biceps or chest to make it grow.

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So you wouldn't want to do the same for abs.

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You want to be hitting failure around that kind of 8 to 15 mark.

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That is where the growth is going to happen.

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It's the tip inside a tip.

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And when it comes to training weights with your abs, yes, I train my lower abs with weights, my upper abs with weights, but what I don't really train is my obliques with weights.

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I will keep those reps quite a bit higher and just to body weight, because what we don't want is to create a bigger, wider waist.

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We want to shred them up.

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Obviously it's kind of hard to just completely do

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that with just training diet does that as well of course

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but the key is to not focus on failing around 8 to 12 with the obliques

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and going more to like 15 20 25 reps keeping the heavier weight to more the lower

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and upper abs they are going to be growing underneath the skin

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that you're or the fat you're bulking with but it is key

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because whenever you cut back down the size is still going to be there.

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It's the same with any other muscle.

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You don't get big blocky abs by staying really shredded.

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You got to bulk up, build the size in them, stay consistent with them like you would in every other muscle group.

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Don't just leave them to the end and just do a couple reps.

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You need to be hitting 20-30 minutes, two, three times a week with weights, mixing up exercises.

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Or as I've said, you don't really need to mix up the exercises.

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Just look at progressing the weight in those key exercises and your abs will grow.

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So stop avoiding them during a bulk, be consistent with them like you would anything else.

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And of course, the biggest key to having abs visible is your diet.

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You know, if you're in a calorie surplus, you're gaining weight, you're not going to be seeing your abs as much.

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But because this is taking me off of the trail talking a little bit, but whenever I bulk up no matter how big i really get you can still see my abs

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and that is because years of training them during a bulk

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and then cutting back down and gaining the size in them

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because they've got big enough to show through my skin even whenever i'm big

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and bulky and holding a bit more body fat so

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that is why you need to be training them your body composition is going to get better

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and better every time you bulk

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and cut the first time i bulked like 16 17 years ago my bulk is completely different now.

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You know, I've learned more things about my body.

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My body composition changes.

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So the bulk and the cut process are going to help you get much better abs and of course, every other muscle.

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But the number one thing is obviously revealing them with diet.

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Unfortunately, I get this question a lot is how do I lose the fat off my lower abs?

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How do I lose the fat off my quads?

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That's the thing.

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You can't choose where you lose your body fat from.

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We're all different and it will come off you in different stages.

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So if you still have that little bit of body fat in a certain area, you've got to keep pushing and it will come off

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but training the abs getting them bigger are going to be easier to see

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so the bigger they are the easier they are going to be able to see

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when i first started training years ago i don't do this

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so much now

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but i think that's why my abs have become quite a dominant part of my physique

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because i used to do whole days on abs i'm talking

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45 minutes to an hour on my abs don't ask me why it wasn't really necessary

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but now i just spend 30 minutes three times a week guys use these tips train them during a bulk

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and you will see them pop whenever you cut back down

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if you really want to see them now start training them how i've told you

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and getting a calorie deficit

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and they will start popping through i hope you guys like

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the video i forgot to talk about my competition as well i need to make a video about

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that yeah i recently competed that's why i'm super lean like

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this there's no way i'm gonna have abs in my veins for much longer

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that might be alive i am pretty much the king of shreds

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня B2 построен на видео «Ab Training Made EASY With These 5 Tips!». Чаще всего повторяются слова: exercise, leg, weight, oblique, crunch. В этом видео 183 предложений и 2500 слов для шедоуинга. Речь длится 12:10. Говорящий говорит быстро, около 205 слов в минуту, поэтому звуки часто сливаются и сокращаются. 84% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

Самые сложные слова из видео (15), с произношением и значением:

Слово	Произношение	Значение
crunch глагол	/kɹʌnt͡ʃ/	хрусте́ть, хру́стнуть
oblique прилагательное	/oʊˈbliːk/	косо́й, накло́нный
bulk существительное	/bʌlk/	величина́, ма́сса
waist существительное	/weɪst/	та́лия
rope существительное	/ɹoʊp/	верёвка, трос
squeeze глагол	/skwiːz/	сжима́ть, сжать
contraction существительное	/kənˈtɹækʃ(ə)n/	сокраще́ние, сжа́тие
tense существительное	/tɛns/	вре́мя
chin существительное	/ˈt͡ʃɪn/	подборо́док, борода́
bulky прилагательное	/ˈbʌlki/	объёмистый
flexor существительное	/ˈflɛksə(ɹ)/	сгиба́тель, фле́ксор
overload глагол	/ˌəʊvəˈləʊd/	перегружа́ть, перегрузи́ть
shred глагол	/ʃɹɛd/	измельча́ть, кромса́ть
tuck глагол	/tʌk/	подвора́чивать, подверну́ть
calorie существительное	/ˈkæləɹi/	кало́рия

Фразовые глаголы, которые вы услышите

Слово	Значение
come off глагол	отвалиться, отсоединиться
back down глагол	пойти́ на усту́пки, пойти́ на попя́тный
come down глагол	спуска́ться, спусти́ться
come over глагол	подскочить, подъехать
come up глагол	поднима́ться, подня́ться
go down глагол	спуска́ться, спусти́ться
step up глагол	нарастить, поднажать

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

We've got cable rope crunch.
See how my feet are in line with my waist?
We don't just want to come straight up.
I've done a lot of reps.
How do I lose the fat off my quads?

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	you've done · i've done · I've said
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	abs, which will · raises, which will · crunch, which is
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	is let · is already weighted

Произношение, на которое стоит обратить внимание

Говорящий использует 81 сокращённых и редуцированных форм, например don't, I'm, you're. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: contraction /kənˈtɹækʃ(ə)n/, shred /ʃɹɛd/, negotiable /nɪˈɡoʊʃəbəl/, striation [stɹaɪˈeɪ.ʃən], intentionally /ɪnˈtɛn(t)ʃənəli/
Длинные слова — следите за ударением: negotiable /nɪˈɡoʊʃəbəl/, intentionally /ɪnˈtɛn(t)ʃənəli/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: waist /weɪst/, squeeze /skwiːz/, quad /kwɑd/
Звонкие согласные в конце слова — не оглушайте их: squeeze /skwiːz/, overload /ˌəʊvəˈləʊd/, shred /ʃɹɛd/, stabilize /ˈsteɪ.bəˌlaɪz/, quad /kwɑd/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как crunch, oblique, bulk.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

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Практика Shadowing: Ab Training Made EASY With These 5 Tips! - Изучайте разговорный английский по видео

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