Практика Shadowing: The 6AM Morning Routine That Changed My Life Immediately - Изучайте разговорный английский по видео

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If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired,

and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't,

and somehow the only me time that you get is doom scrolling in bed, and then every morning you wake up already behind.

Well, then you probably hate mornings.

Most people do.

I did too.

So let's fix it today because

when it comes to things like this i am impatient

but here's the thing nobody tells you about a good morning

so let me show you now this process doesn't start the

morning of it also doesn't start the evening before i need one day i need one whole day

because i don't function when there are open ends i need to make sure

that my environment is clean organized

that i have everything as much under control as I feel like I can and that sets me off for success.

So we're taking one whole day, we're postponing any responsibilities that we might think we have

and we're just going to focus on making sure

that our space is clean because a clean space means a clean and organized mind and then you can work from there.

So that means whatever it is, doing laundry, getting groceries, organizing, cleaning.

We're starting by getting a meal prep going.

I love prepping lunch for a couple of days

because it just helps me with making healthy choices and then I don't have to think about it.

Especially because you always make a mess when you're cooking.

So I was like let me get the meal prep going so I can clean after.

I'm making this viral high protein

and high fiber recipe by pilates by raven i think her name is

and i really like this for lunch because it is high fiber

so it keeps me full for long

and it also has loads of veggies vitamins minerals

so i basically mix up my sauce by using avocado some

red onion i added pesto some extra parmesan cheese i season

it with pepper with garlic powder i add in some salt

and then some yogurt and i basically mix everything up

and then taste it to make sure

that it is how i like it i also add a bit of lemon as you can see here

and then while this is all going i have my peas

that are boiling for a couple of minutes

and then i also boil some chicken just so that I can easily shred it later.

And so I first mix the peas in with the sauce

and then I add my shredded chicken and that is my meal prep.

This tastes amazing cold and

so it's been really easy to take this with me to the office to have for lunch

and as I said keeps me full for hours because of all the fiber from the peas.

Healthy fats from the avocado and then protein from the chicken.

I am going to the gym so I finished cleaning

but it's time for me to train to expend some extra energy

because obviously I need to make my cut off time by going to bed at a reasonable hour tonight

and also fall asleep early.

So I need to expend some energy.

Let's go to the gym and train.

These are the four things that I do for a defined back.

So I train every muscle group twice per week.

If I do multiple back sessions I will start one with the vertical pull

and then the other one with the horizontal row.

I sometimes do upper body sessions

and then I usually start one of these sessions with shoulders

and then one of these sessions with back

and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows.

I love starting with horizontal rows

because I really like training for back thickness however i really enjoy working on my pull -ups

and on my grip strength i think it's a great way to train for longevity

and therefore i always make sure that i also emphasize my vertical pulls

so the first exercise that i'm doing is a unilateral dumbbell row

so one arm at the time i make sure

that i keep a neutral spine that i have

that long stretch at the bottom of the wrap in my lat

and I pull the dumbbell up by thinking

that I bring my elbow to my back pocket

so not up towards the ceiling

but into my back pocket then next up is the vertical pull

and I'm doing a lat pull down which I have not done in a

while because I tend to focus on pull -ups and chin -ups

but I do really like the mind muscle connection

that I have with the machine

because it's just a very stable way of executing a movement pattern there's a lot less involved than

when you actually do a pull -up for example for every exercise

that i'm doing in this session i do two sets only

because you don't need that much volume especially

when you do a full -on back day

because every single exercise is targeting an area of your back

and then after the vertical pull i'm transitioning into a back extension

which is for your erectors or the deep line in your lower are back.

For this exercise you can also target your glutes more but I want to target my erectors.

So I have the bar or the pad a little bit higher

so that I move from my lower back and then I stack my plates while keeping a neutral spine.

The reason why I stack my plates is because I like to do drop sets again.

As you can see here I drop the weight

and then I continue with a lighter weight until I can do no more reps

and then I'll drop that weight too and I'll continue with body weight reps

if doing the reps is too heavy yet then you can also start with doing a hold

which is really nice too it's great for your lower back

but the main thing with this exercise is that you keep

that neutral spine and you don't over extend at the top

while making sure that you get

that deep stretch at the bottom of the rep next up is a little bit cheating

because this is actually the back of your shoulders as you know i said it before

but it's on the back side of your body

so i really like adding it into my back days it's

also a pull exercise i'm doing the cable reared out fly

when i try to take my trap out of the equation

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i kind of round my shoulder forward whenever i'm pulling the

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pulley the cable is set a little bit higher as you can see

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and i really try to lead with my elbow

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and pull the cable out instead of to the back if

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that makes sense and then i keep

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that range of motion on my rear delt

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and i'll go into partial reps to maintain

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that tension on my rear delt don't mind my hair i put

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so much dry shampoo in it that it's almost standing up straight

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but what do you mean i just spend 30 minutes doing

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a back session playing my favorite music in the gym moving my body as

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if i'm a child in a playground while working on my strength

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and my health

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and i feel 10 times better than i did before i

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don't know why my mind is always trying to trick me into not going to the gym

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because even though i've been going for years i still always feel

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or not always

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but often i feel like i want to be doing something else instead of going to the gym

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and i want to postpone or maybe not go

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but i always feel so much better even

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if i go on a walk for 15 minutes

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or do some stretching whatever it is i always feel better after

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so i don't know what my mind is trying to do here but I just did a back session.

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I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work

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but the one thing that's a little bit harder to train with home workouts are your lats

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or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors

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but actually training your lats is a little bit harder with

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the home training unless you maybe have a pull -up bar

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but i don't have a pull -up bar when i'm doing studio classes

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and i'm recording them on a yoga mat

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so i decided to do a full back session today

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which is also one of my favorite things to train so

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that was a very easy session 30 minutes feels amazing let's go and walk the dog

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good morning we made it the light is terrible let me try okay that's not working

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so i just finished doing my math i always have to do math questions to put my alarm off

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and then my phone is in another room like in the hallway

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so that i really have to get up out of my bed

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do math and then my alarm stops and my alarm is insanely loud

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so that works really well and

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so we did it we're here i washed it yesterday it

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feels amazing this is my favorite dry shampoo i have drop

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fine hair oh my god i need a coffee i have fine hair

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and so my my hair gets sweaty really easily sweaty my hair gets my hair gets greasy really easily so

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if i use dry shampoo after i washed it it also adds a little bit of structure to my hair

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so it's not so flat looking but it also helps with not getting greasy quickly going in with the road glazing milk.

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It feels really refreshing.

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And then my trick for a good morning is to get myself on the walking pad ASAP.

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Because I found that for me the best way to wake up is to get some movement in.

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And walking is just very gentle, but also it allows me to do some work while I'm on the treadmill so I can actually get ahead.

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I also love going to the gym in the morning, but you always have to make it yourself as easy as

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possible that's why i get only walking bad for like an

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hour getting some steps in already getting ahead of the day and it's like the best way to wake up

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i organized my closet and that makes such a big difference

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because everything is like in the same color scheme

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and everything is something that i like to wear

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so every time i'm in front of my closet in the morning now it's

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so easy for me to pick out something that i want to wear

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but still i try to lay it out the day before

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because to me that just makes everything

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so much easier i want to have the least amount of

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resistance in the morning especially getting into this new wake -up schedule i wake up i do my skincare

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and then i put on the outfit that's already in the bathroom

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and then i can just hop on the treadmill it takes

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me like 10 minutes including obviously getting some water in

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and drinking a coffee which you shouldn't do

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but i still love caffeine on an the stomach it's the one thing

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that i will not break with so that is the plan

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and then usually before the day starts i have about five

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thousand steps in a bit of milk highlight of my day okay

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so i'm going to drink my coffee while i'm on a treadmill first i need to drink some water

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that's illegal walking pad

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that i have is from amazon i think it was 200

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euros best thing i ever bought i always track my sleep my strain

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and my recovery through my whoop it shows how my habits influence my body

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and one of the things that is most noticeable for me is

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that if i have a late sleeping time anything past 12

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or if i have an inconsistent sleeping time and wake time that my body just doesn't respond well to.

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It's one of my major challenges and things

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that I want to focus on is making sure that I have a consistent sleep and wake -up time, preferably before 12.

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If you're interested in trying Wuprofree for two months, including the device, I'll leave my link in the description box down below.

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Life comes in phases.

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There is a phase where you have all the time in the world

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and you have no idea what to do with it the phase where you're building something

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and every hour feels like it belongs to someone else there is a phase where your friends are getting married

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and having kids or moving away

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and you're just trying to keep up the phase where you're taking care of absolutely everyone except yourself

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and every phase is hard in its own way

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and every phase asks something different from you your routine isn't supposed to stay the same

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because you're not supposed to stay the same In some phases, your morning might be journaling or having a slow breakfast.

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In some phases, it is just surviving the chaos.

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But phases are like waves.

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They come and they go.

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And all of them count.

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For me right now, my morning is about being productive.

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Because if I don't get that time, I lose myself.

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But for you, it might be something completely different

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and whatever it looks like it's the one part of the day

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that is yours before everyone else needs something from you

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and how you start the day is how you live the rest of it

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so tonight if you can try putting the phone down a little earlier give up one night of scrolling

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or try to go to bed a little bit sooner and tomorrow take your morning back whatever phase that you're in

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «The 6AM Morning Routine That Changed My Life Immediately». В этом видео 200 предложений и 2437 слов для шедоуинга. Речь длится 13:35. Говорящий говорит в естественном темпе, около 179 слов в минуту, близком к повседневной речи. 82% 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
vertical прилагательное	/ˈvɝ.tɪ.kəl/	вертика́льный, отве́сный
rep существительное	/ɹɛp/	репс
organize глагол	/ˈɔɹɡənaɪz/	организо́вывать, организова́ть
meal существительное	/ˈmiːl/	еда́, пи́ща
stretch глагол	/stɹɛt͡ʃ/	вытя́гивать, вы́тянуть
alarm существительное	/əˈlɑɹm/	трево́га
neutral прилагательное	/ˈnuː.tɹəl/	нейтра́льный
mathematics существительное	/mæθ(.ə)ˈmæt.ɪks/	матема́тика
spine существительное	/spaɪn/	позвоно́чник, хребе́т
horizontal прилагательное	/ˌhoɹəˈzɑn.təl/	горизонта́льный
shampoo существительное	/ʃæmˈpuː/	шампу́нь
pea существительное	/piː/	горо́х, горо́шек
pocket существительное	/ˈpɑ.kɪt/	карма́н, карма́шек
trick существительное	/ˈtɹɪk/	обма́н, трюк
extension существительное	/ɪkˈstɛnʃən/	расшире́ние, продле́ние

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
wake up глагол	/ˌweɪk ˈʌp/	просыпа́ться, просну́ться
cut off глагол	/ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf]	отреза́ть, отре́зать
give up глагол		сдава́ться, сда́ться
keep up глагол		сохранять, поддерживать
pick out глагол		выковы́ривать, вы́ковырять
pull down глагол		сноси́ть, снести́
stand up глагол		встава́ть, встать

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 filming
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	it's been · have not done
Глагол + -ing enjoy, keep, stop… + -ing — глаголы, после которых идёт форма на -ing	keeps getting · love prepping · finished cleaning
Вероятность с «might / may» might/may + глагол — возможно, но не точно	might think · might be

Произношение, на которое стоит обратить внимание

Говорящий использует 52 сокращённых и редуцированных форм, например I'm, don't, you're. Произносите их коротко, так, как слышите.

Звуки «th»: mathematics /mæθ(.ə)ˈmæt.ɪks/, thickness /ˈθɪknəs/
Звуки «sh» и «zh»: shampoo /ʃæmˈpuː/, extension /ɪkˈstɛnʃən/, wash /wɑʃ/, transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/
Длинные слова — следите за ударением: mathematics /mæθ(.ə)ˈmæt.ɪks/, horizontal /ˌhoɹəˈzɑn.təl/, inconsistent /ˌɪnkənˈsɪstənt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, preposition /ˌpɹɛpəˈzɪʃən/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: wash /wɑʃ/, equation /ɪˈkweɪ.ʒən/, workout /ˈwɝk.aʊ̯t/, hallway /ˈhɔlˌweɪ/, whoop /wuːp/
/h/ — лёгкий выдох, а не русское «х»: horizontal /ˌhoɹəˈzɑn.təl/, household /ˈhaʊshoʊld/, habit /ˈhæb.ɪt/, highlight /ˈhaɪˌlaɪt/, hallway /ˈhɔlˌweɪ/
Звонкие согласные в конце слова — не оглушайте их: organize /ˈɔɹɡənaɪz/, household /ˈhaʊshoʊld/, extend /ɛkˈstɛnd/, productive /pɹəˈdʌk.tɪv/, bend /bɛnd/

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 vertical, rep, organize.

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: The 6AM Morning Routine That Changed My Life Immediately - Изучайте разговорный английский по видео

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Лексика и советы по произношению к этому уроку

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Фразовые глаголы, которые вы услышите

Грамматика в этом видео

Произношение, на которое стоит обратить внимание

Как заниматься с этим видео

Что такое техника Shadowing?

Практика Shadowing: The 6AM Morning Routine That Changed My Life Immediately - Изучайте разговорный английский по видео

Выберите режим практики

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Ключевая лексика этого видео

Фразовые глаголы, которые вы услышите

Грамматика в этом видео

Произношение, на которое стоит обратить внимание

Как заниматься с этим видео

Что такое техника Shadowing?

7AM FALL day in my life!⛅️🍂 busy & productive day, morning routine, working out, shopping & cafes!