Практика Shadowing: Beginner's Guide to the Gym | DO's and DON'Ts - Изучайте разговорный английский по видео

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Hi, I'm Magnus.

Welcome back to my channel.

For more tips and tricks, follow me on Instagram.

Today, I want to go over a beginner's guide to the gym.

Starting your fitness journey can be intimidating.

Putting yourself in a new, uncomfortable situation is not easy, especially not walking into the gym for the first time.

A lot of people going to the gym for the first time feel pretty insecure and are thinking, where do I start?

What type of training should I be doing?

Can anyone help me with the program?

How does this machine work?

And is everyone staring at me right now?

Well, most of us have been there at some point.

Trust me when I say that as soon as you take those first steps,

you're going to feel so much better and you will realize that you had nothing to worry about in the first place.

The gym is actually a place where you'll meet a lot of like -minded people

that are on a similar journey to yours.

Personally, I feel really connected to the people I meet at the gym or my gym, almost like a brotherhood or a family.

Before you go the first time, you should ask yourself, what's your motivation for going to the gym?

If you're going for the wrong reasons or have unrealistic goals to start off, there's a big chance that you might get discouraged and eventually quit.

Remember, this should be a lifestyle shift and not a phase.

It's a marathon and not a sprint.

So let's talk about preparation.

How should you prepare?

What should you bring to the gym?

Should you be taking any supplements?

Which gym is right for you?

I would test a couple of gyms before buying a membership.

Most gyms allow tours and also free trials or sessions before you need to make up your mind.

What about a workout partner?

A lot of people love going to the gym with a friend or a partner.

I'm not against it entirely but I do think it's extremely important that you start on your own and hold yourself accountable.

If you go with a friend or accountability partner the risk is that when they quit you quit.

Before going to the gym I make sure that I've eaten something.

You don't necessarily need to eat before but there's an anabolic window of three hours.

You need to make sure to eat some protein in a three -hour window before or after working out.

Personally I prefer to eat some carbs, some good fats or one or the other with some protein about an hour before going to the gym.

What I bring to the gym when I go is a water bottle

and every once in a while I'll bring my headphones that I can connect to my iPad or phone as well.

There's nothing worse than seeing a person at the gym putting on a big pair of headphones

which means they can't hear anything what's going on outside of those headphones

and they're blasting music obviously then they're slamming weights like crazy regardless

if it's free weights or machines they can't really hear the noise they're making

so people start dropping weights and slamming them

but everyone else in the gym can hear it

and it'll make you go deaf

if people start slamming weights around you it is super uncomfortable

and really bad for hearing so don't be

that person make sure to put on something comfortable

it is really all about functionality not what you look like with

that said don't show up in a pair of jeans you see

that every once in a while avoid

that then you want a good pair of sneakers

that supports what you're doing in a gym i mean i shouldn't have a pair of running shoes

if I'm trying to do deadlifts or lifting weights at all

and I shouldn't have a lifting shoe when I'm running on the treadmill.

So try to get a shoe that supports what you're doing

and there's hybrid shoes as well

because a lot of people are doing a combination of everything but I do think that's important.

Get a shoe that supports what you're doing in the gym.

So let's talk training program.

If you are going to invest the time and money going to the gym to reach your goals, to get healthier and to be more fit,

you need to know that the program that you're on, it's a good program that's going to help you with all of that.

To make sure that you're on a good regimen or program that suits you, I would talk to someone at the gym.

Every gym's got a personal trainer

or an instructor who can help you with all of that there's also a lot of good information

online obviously not everything on the internet is great but

if you type in magnus method app .com this guy pops up

and i have a ton of programs that you can do

so a typical program could consist of doing lower body one day it could be a push

and pull day and then an arm day so in three or four days

you work through the whole body and then it starts over.

The whole philosophy behind this type of training or programming is

that you allow yourself to target each and every muscle much more

and harder and then let them rest a couple of days

while targeting other muscles and then you come back and work them again.

The first couple of weeks I would not overdo it.

I would start with maybe three sessions a week

and then slowly ramp it up to four or five

or six whatever you have time with and what you prefer to do

if you keep on coming up with new exercises every time just to keep it fun

that will hinder your progress it will set you up for more injuries

and you will possibly not reach your goals at least not as fast

so stick to a basic program learn the foundations build a strong foundation and ramp it up slowly.

When it comes to reps in the beginning, I would rather do more reps, let's say 12 to 15,

instead of dropping down and doing heavy weights and doing six to eight or even 10 reps.

I do think it's important to work on that movement pattern and build a strong foundation.

Make sure that your ligaments, your tendons are in on it and that you build up over time.

Resting in between sets is super important to me.

For me it's about the quality of the sets and how you execute your reps in the beginning.

And that also takes us to the next thing I want to talk about.

Make sure that you execute these exercises with good form.

If you don't you might work the wrong body part.

You will most likely set yourself up for an injury.

Anyway just make sure

that you learn how to do every exercise with good form there's a lot of talking about cutting

or bulking as well bulking is

when you're trying to gain weight you want to put on maximum amounts of muscle mass

and you don't really care about your body fat

and then you have cutting when it's all about getting toned

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and shredding fat while keeping your muscle mass as high as possible

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and in the beginning i wouldn't even think about bulking

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or cutting you want to get in you want to build a strong foundation

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then you can decide what you want to do

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when it comes to training and programming you should know

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that it's mostly nutrition when it comes to bulking

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and cutting try to keep your training to about 60 minutes

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or less i always say what doesn't happen in the first

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hour in the gym will not happen the second here's some essential gym equipment that you should know how to use.

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So leg press is a great fundamental machine that works your legs.

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It also allows you to lift a lot of weight without putting you in a compromised position.

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Start with sitting down and place your feet on the board.

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Before starting the exercise, make sure that you push down your glutes against the two cushions that you have behind you.

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You You don't allow your pelvis or your hip to rotate forward as you're lowering the weight.

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Make sure that you're pressed with the whole foot, especially the back of the foot.

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Always keep some resistance on the way down.

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Keep that tension in the muscle eccentric when you're lowering the weight.

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And then you want to be more explosive on the way up.

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Make sure you don't lock out your knees at the top.

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The leg press will work your glutes, your hamstrings, your quads, basically your entire lower body bench press in the bench press we're using a barbell

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and it works the chest start with placing yourself on the bench make sure

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that you put your feet in the ground with good support

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then you want to tuck in your shoulder blades towards the bench

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and then you want to lower your shoulders

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and then you want to push up as explosive as possible

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without compromising on form the lat pull down works your latissimus in the back your big back muscle

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so remember there's two movements to this lowering your shoulders and then pulling down.

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On the way up you do the same thing but opposite.

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If you go on my app I have videos and descriptions for all of the exercises that you can think of.

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Nutrition is hugely important and before I continue don't forget to subscribe

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so I can continue to share with you guys all the knowledge

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and experience that I have gained over 20 years as a trainer and nutritionist.

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You can run a marathon and be overweight and you can have a six -pack can be in lousy shape.

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Nutrition is key if you want to gain some muscle mass or if you want to lose some body fat.

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Your body fat is mostly determined by your nutrition.

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You need to eat enough protein in a day to gain

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or keep your muscle mass and you need to eat the right amount of carbs

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and fat to lose or gain body fat.

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There are thousands of diets and strategies out there.

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If you want to know how I do things with my actors and my artists, you know where to find me.

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Check out the Magnus method app .com I believe in a balanced diet I don't really restrict myself from foods.

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I just make sure to eat the right amount or proportion of fat, protein, and carbs with every meal.

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If you want to gain weight, you need to eat more carbs and fat.

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If you want to lose weight,

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protein more or less stays the same if you're active and you want to keep some muscle mass on your body.

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My philosophy is that you should enjoy food.

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And 17 out of 20 meals, I make sure that I'm on point.

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3 out of 20 meals, I eat whatever I want.

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So a few final tips that I want to give you.

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Don't start too extreme.

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Maybe start with three times per week and then ramp it up over the next few weeks.

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Personally, I do five days a week.

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Make training a part of your life.

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When looking at your physical activities, I want you to think about three different things.

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One, what do I like to do?

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Two, what does my body need?

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Three, is there something I want to master or get better at?

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When looking at those three things, you also know how to program your training.

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Maybe running is your number one.

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Maybe strength training is your number two.

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Maybe swimming or golf is your number three.

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Just make sure to create a program or a weekly program when all these three are represented.

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And last but not least,

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enjoy the process and don't expect to be motivated all the time motivation is overrated discipline

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and accountability is what matters good luck

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «Beginner's Guide to the Gym». Чаще всего повторяются слова: gym, weight, program, muscle, fat. В этом видео 164 предложений и 2054 слов для шедоуинга. Речь длится 11:24. Говорящий говорит быстро, около 180 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

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
muscle существительное	/ˈmʌs.əl/	мы́шца, му́скул
shoe существительное	/ˈʃu/	ту́фля, боти́нок
bench существительное	/ˈbɛnt͡ʃ/	скаме́йка, скамья́
rep существительное	/ɹɛp/	репс
bulk существительное	/bʌlk/	величина́, ма́сса
nutrition существительное	/njuːˈtɹɪʃ.ən/	пита́ние
meal существительное	/ˈmiːl/	еда́, пи́ща
slam глагол	/ˈslæm/	хло́пать, хло́пнуть
headphones существительное	/ˈhɛdfoʊnz/	нау́шники
gym существительное	/d͡ʒɪm/	гимнасти́ческий зал, спортза́л
connect глагол	/kəˈnɛkt/	свя́зывать, связа́ть
motivation существительное	/ˈmoʊ.tə.veɪ.ʃən/	мотива́ция
uncomfortable прилагательное	/ʌnˈkʌm.fɚ.tə.bl̩/	неудо́бный, некомфорта́бельный
marathon существительное	/ˈmæɹəθən/	марафо́н
compromise существительное	/ˈkɑmpɹəˌmaɪz/	компроми́сс

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
pull down глагол		сноси́ть, снести́
check out глагол		проверя́ть, прове́рить
come back глагол		возвраща́ться, возврати́ться
come up with глагол		придумывать, приходить в голову
go over глагол		хорошо́ принима́ться
make up глагол	/ˌmeɪk ˈʌp/	составля́ть, соста́вить
sit down глагол		сади́ться, сесть
start over глагол		нача́ть за́ново, нача́ть с начала

Фразы, которые стоит повторять

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

What type of training should I be doing?
Can anyone help me with the program?
What should you bring to the gym?
Should you be taking any supplements?
Which gym is right for you?

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	have been · I've eaten · have gained
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	are represented · is overrated
Совет с «should» should + глагол — сказать, что стоит сделать	should I be · should ask · should you prepare
Вероятность с «might / may» might/may + глагол — возможно, но не точно	might get · might work

Произношение, на которое стоит обратить внимание

Говорящий использует 42 сокращённых и редуцированных форм, например you're, don't, I'm. Произносите их коротко, так, как слышите.

Звуки «th»: marathon /ˈmæɹəθən/, brotherhood /ˈbɹʌðɚˌhʊd/
Звуки «sh» и «zh»: shoe /ˈʃu/, nutrition /njuːˈtɹɪʃ.ən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, preparation /ˌpɹɛpəˈɹeɪʃ(ə)n/, tension /ˈtɛnʃən/
Длинные слова — следите за ударением: motivation /ˈmoʊ.tə.veɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, accountability /əˌkaʊn.təˈbɪl.ə.ti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, fundamental /ˌfʌn.dəˈmɛn.təl/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: swim /swɪm/, workout /ˈwɝk.aʊ̯t/, overweight /ˌoʊvɚˈweɪt/, quad /kwɑd/
/h/ — лёгкий выдох, а не русское «х»: headphones /ˈhɛdfoʊnz/, hybrid /ˈhaɪ.bɹɪd/, brotherhood /ˈbɹʌðɚˌhʊd/, hugely /ˈhjuːd͡ʒli/, hamstring /ˈhæmstɹɪŋ/
Звонкие согласные в конце слова — не оглушайте их: headphones /ˈhɛdfoʊnz/, compromise /ˈkɑmpɹəˌmaɪz/, explosive /ɛkˈspləʊsɪv/, blade /bleɪd/, hybrid /ˈhaɪ.bɹɪd/

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 muscle, shoe, bench.

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.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: Beginner's Guide to the Gym | DO's and DON'Ts - Изучайте разговорный английский по видео

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