Практика Shadowing: How I Train my Core (5 Simple Exercises) - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

118 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

These days, core training can seem complicated, but I've been going back to the basics,

and I'm always extremely surprised at how strong a body you can create with just you in the ground.

So for those of us that can't make it to the gym to use weights or fancy machines,

here's five simple exercises that will connect your core, protect your lower back, and give you the torso that makes you look good and feel good.

Number one, front plank.

There's a reason why planks are given to most beginners.

They're powerful in creating a strong foundation.

Now the path of least resistance in a plank is to let your pelvis drop and your core relax.

The plank is all about finding that tension that resists the pull of gravity.

To achieve this, you simply have to turn on most of the muscles on the front side of your body.

Abs, obliques, serratus interior, but also the deeper muscles closer to your spine.

And when you squeeze your glutes and push your shoulder blades to the side of your ribcage, you create this hollow, powerful position.

Of course, even the beginner can get started here, slowly working to the feet over time.

The plank is an isometric.

You're learning how to create strength, not through moving, but holding.

They're extremely safe.

Often you can train these with an injured knee or back, and it's how you can be skinny, but strong.

It's not about growing muscle.

It's learning how to activate and strengthen the muscles that generally protect our spine and improve our posture.

A 60 -second plank is the standard, but 90 to 120 will have you feeling unbreakable.

Number two, side plank.

I don't know about you, but I definitely find my side core muscles are underutilized in day -to -day life.

The side plank activates muscles like the QL and obliques,

And it teaches your body how to coordinate those activations with your glute muscles in the side of your hip.

It's also great for the shoulder to push away directly to your side.

Think of your body like a bridge.

It wants to cave between your elbow and your feet.

Use muscular tension to keep that hip raised.

Side planks are actually quite hard if you haven't trained them before.

Going on your knees is a great place to start.

And by pushing your hips down and then up, you learn which muscles need to activate to keep the hip raised.

And eventually, if you lift the top leg, then the bottom hip has to work tremendously.

Most people don't realize that the side plank is a powerful glute medius exercise.

It's these glute muscles that can often become weak and create hip imbalances, affecting the low back.

Taking it to one leg for just 10 to 15 seconds is quite a challenge.

But if we switch the leg that we push through, we arrive in the Copenhagen plank.

Now we strengthen the top leg inner thigh muscles.

If you think of all the exercises you do at home or in the gym, most people find they never work the inner thighs.

But the inner thighs connect to the pelvis, and they seem to be a pretty vital part of your core.

If you're just getting started, train the standard side plank and work up to 30 to 60 seconds.

As soon as you feel strong enough, introduce the single leg and the Copenhagen variations.

A lot of testimonials these days are fake.

Here are some screen grabs from my email of people having success with our daily reps program.

My quick elevator pitch is that it's only 30 minute workouts.

It's potent exercises done mostly body weight that'll get you very fit.

Sent straight to your phone, super user -friendly app.

We give you a healthy mix of strength, mobility, and conditioning so you can build a balanced body.

We're constantly updating this program.

We're actually adding in reverse and side plank because I've been loving them so much.

I'm going to drop you guys a discount.

Use code CORE, 20 % off.

And finally, rounding out our planks is the reverse plank.

These strengthen your body in an extremely unique way.

First, you must stabilize through your shoulder blades by rolling the shoulders back.

Then the glutes and hamstrings fire like crazy to raise the hips.

But the ab muscles also activate to stop the hips from raising too high and to keep a neutral body line.

These are the ultimate posture corrector.

It strengthens where a lot of people lose muscle from sitting in chairs and staring at screens.

The plank that works the posterior chain and starts to balance the front of the core work we've done previously.

Both reps and holds can be great.

I do a combination of both.

If you don't quite have the strength to raise the hips from the elbows with a straight body line,

you can take baby steps towards this position by working on a crab press.

Keep the knees bent with the hands behind you, raise the hips.

This will be much less intense on your core glutes and hamstrings, but will start to develop the shoulder strength to work towards the reverse plank.

And if you feel like your arms are just too short, you can always do the full reverse plank on your hands.

Number four, leg lifts.

These move the legs which engages the hip flexors.

This is one of the simplest exercises you can do using gravity to help strengthen your core and hip flexors together.

As you lower the feet, the core must stabilize the legs while the hip flexors are challenged to get long and strong.

And taking that bottom position slow and controlled will give you a lot more benefits.

Now a hanging leg lift may be my choice if I have a bar handy.

But the cool thing about a lying leg lift is it changes the angle of where your hip flexors receive the force.

You can't replicate this bottom position when you're upright and that's why I put these back into my routine.

Now to get started you can do less range of motion not dropping your feet as low to the floor

and you can also stick your hands under your hips which will give you a bit better leverage.

10 slow and controlled reps can be enough to strengthen the heck out of your hip flexors.

Number five, superman lifts.

We need something that directly trains the lower back.

The superman lift will train your erectors, glutes, and other spinal muscles to extend.

Superman lift is simple and it works great for an equipment -free option.

But I find if we can stabilize the feet by placing them under a couch or having someone sit on them,

it makes this exercise far more powerful.

See, just like all the plank work we've done, if you have a point of contact to press firmly into,

it allows you to create realistic tension through your body, and it'll most likely carry over into real -life strength better.

There's also this version that

Knees Over Toes guy showed in the back extension video we made together.

As a bonus movement, I want to show you the crawl switch.

I work this into my movement practice weekly.

Everything we've done up until now is linear and stability focused.

The crawl switch engages the core through rotation.

It's like hitting the core 360 degrees with one movement.

See, the first five movements are kind of like prehab.

Keep everything strong and stable and the body feels safe.

But in real life, the core's job is to facilitate our movement and keep us in balance.

The crawl switch is one of the top ways to practice stabilization through rotation.

Now even though I do all the previous exercises,

when I do these, I feel areas of my core work that I didn't even know were there.

Of course, this is a pretty advanced variation that I'm showing here.

100

If this seems way far off for you, I like to get people started with building a very strong crawl in place.

101

Crawling in place is one of the best functional core movements you can do.

102

As you start to feel really strong and stable, you thread the non -supporting leg through the middle,

103

and you let that turn you from front to back.

104

I know, so we're breakdancing now, right?

105

but you may be surprised at how these super simple little switches will strengthen your core, build protection in your shoulders,

106

and actually leave you feeling pretty darn athletic.

107

So honestly, I kind of stopped training my core the last few years.

108

But I have this memory of about 10 to 12 years ago when I had constant back, hip, and knee pain.

109

I started doing core work and hip mobility at least five times per week.

110

All the pain I had in my body, it left.

111

So the last six months I got back to doing these ground -based core exercises, my body just feels so much more connected.

112

It feels stable and safe and i've been wanting to move in ways

113

that i haven't in the past few years for me core work is truly the foundation

114

and i encourage anyone who's not feeling the best in their body to give this routine a shot

115

now next week we're going to explore the exact opposite moving with your torso

116

and i got a special guest that's going to join me

117

if you want to do all these core exercises

118

and a follow along with me right now pin comment below as always

Скачать приложение

Всё для свободной речи

ИИ-оценка произношенияОценка каждой фразы

Практика IPAОсвойте каждый звук

СловарьСоберите свой словарный запас

Игра со словамиУчитесь играя

Сканировать QR

Download on theApp Store Get it onGoogle Play

Тот же канал

The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch)

Daily ConversationWorking Adults

FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «How I Train my Core». Чаще всего повторяются слова: core, plank, hip, muscle, leg. В этом видео 118 предложений и 1613 слов для шедоуинга. Речь длится 6:48. Говорящий говорит быстро, около 237 слов в минуту, поэтому звуки часто сливаются и сокращаются. Только 81% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.

Ключевая лексика этого видео

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

Слово	Произношение	Значение
muscle существительное	/ˈmʌs.əl/	мы́шца, му́скул
strengthen глагол	/ˈstɹɛŋ(k)θən/	уси́ливать, уси́лить
hip существительное	/hɪp/	бедро́
knee существительное	/ni/	коле́но
crawl глагол	/kɹɔːl/	лебези́ть, заи́скивать
activate глагол	/ˈæktɪˌveɪt/	активизи́ровать, активи́ровать
stable существительное	/ˈsteɪ.bəl/	коню́шня, хлев
connect глагол	/kəˈnɛkt/	свя́зывать, связа́ть
rep существительное	/ɹɛp/	репс
tension существительное	/ˈtɛnʃən/	натяже́ние
superman существительное	/ˈsupɚmæn/	сверхчелове́к, суперме́н
thigh существительное	/θaɪ/	бедро́, ля́жка
routine существительное	/ɹuˈtin/	рути́на, распоря́док
gravity существительное	/ˈɡɹævɪti/	серьёзность, ва́жность
blade существительное	/bleɪd/	ле́звие

Фразовые глаголы, которые вы услышите

Слово	Значение
push away глагол	оттолкну́ть, отта́лкивать

Фразы, которые стоит повторять

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

We're constantly updating this program.
I'm going to drop you guys a discount.
I know, so we're breakdancing now, right?

Грамматика в этом видео

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

Конструкция	В видео
Present Perfect Continuous have/has been + -ing — действие началось раньше и продолжается	I've been going · I've been loving · i've been wanting
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	haven't trained · we've done
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	are given · are underutilized · are challenged

Произношение, на которое стоит обратить внимание

Говорящий использует 28 сокращённых и редуцированных форм, например we're, don't, I'm. Произносите их коротко, так, как слышите.

Звуки «th»: strengthen /ˈstɹɛŋ(k)θən/, thigh /θaɪ/, thread /ˈθɹɛd/, athletic /æθˈlɛt.ɪk/
Звуки «sh» и «zh»: tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, extension /ɪkˈstɛnʃən/, activation /ˌæktəˈveɪʃən/
Длинные слова — следите за ударением: mobility /mə(ʊ)ˈbɪlɪti/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, stability /stəˈbɪlɪti/, facilitate /fəˈsɪlɪteɪt/, elevator /ˈɛləˌveɪtɚ/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: workout /ˈwɝk.aʊ̯t/, squeeze /skwiːz/
/h/ — лёгкий выдох, а не русское «х»: hip /hɪp/, heck /hɛk/, hollow /ˈhɑloʊ/, hamstring /ˈhæmstɹɪŋ/
Звонкие согласные в конце слова — не оглушайте их: engage /ɪnˈɡeɪd͡ʒ/, blade /bleɪd/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, encourage /ɪnˈkʌɹ.ɪd͡ʒ/, thread /ˈθɹɛd/

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, strengthen, hip.

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: How I Train my Core (5 Simple Exercises) - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

Тот же канал

The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch)

Рекомендуемое видео

This Fixed My Anterior Pelvic Tilt More Than Stretching

Cách TẬP BỤNG khoa học theo các chức năng | Functional CORE Workout | SHINPHAMM

Unfortunately, YouTube Really Is This Simple

How Training Tendons Makes You Stronger Than Big Guys

No Running or Jumping Needed! Try These 4 At-Home Moves for Your Core, Waist, and Legs

Doing These 5 Things Every Day Will Rewire Your Brain

How I Became Aesthetic (Simplified)

10 drawing exercises to dramatically improve your anatomy ✏️

Hany Reacts | The Jay Cutler Video I Haven't Watched in YEARS... Until Now

How Strong Should a Woman Actually Be? 6 Strength Standards That Matter

Do This to Improve Your Body Position in Swimming 🏊‍♀️ #swimming #swim

Why Should You Use A Foam Roller? #shorts