Практика Shadowing: The Only Middle Split Video You'll Ever Need - Изучайте разговорный английский по видео

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This is the only middle split video that you will ever need to watch.

Bear with me, it sounds complicated at first because not only is there specific muscles that you need to train, but you also need to work with your own bone structure

to find a way to make the middle splits actually work for your body.

Believe it or not, I actually have terrible middle split genetics with my bone structure, but I can make it work, so can you.

So the first and most obvious step, you need some flexible muscles.

The main ones being your hamstrings and of course your adductors

Which most people just call their inner thighs

So here's a quick test Can you put your palms fully flat on the ground?

And next, in a butterfly stretch, can you touch your forehead all the way to your toes?

But the ultimate test, which combines both the hamstrings

and the adductors flexibility into one beautiful stretch The pancake stretch You'll know you've made it

when you can touch your chest

or even your stomach all the way down to the ground

So right there is a very simple list of stretches hamstring stretch butterfly stretch

and pancake stretch and as you can see There are easy variations

Exhale sink deeper and you're going to hold in there are heart variations

And then you're going to reach your elbow all the way down

and this goes for every single exercise easy hard easy hard

but the most important stretch is practicing the middle splits at whatever level you are at right now.

You're never gonna get better at the actual skill unless you practice it, but first you need to know the technique that's gonna get you there.

But before that, a sponsor.

Surprise!

It's me, the sponsor!

But seriously though, I have a full middle split program at the top of the description.

Go ahead and click it, check it out, stay flexy guys.

Back to the video, right?

Come on.

Alright, alright, Alright, back to technique.

This bone right here is called your femur.

It's shaped a little bit like this, and it fits into your hip socket, and it moves around kind of like this.

But when you just try and go to your middle split with no technique, ow, something happens.

The top part of your femur smashes into your pelvis, and as you can see, the leg doesn't go out a full 180 degrees.

It stops before you can get to the middle split position.

Not fun.

So this is where your genetics come in.

Some people have different hip angles, And if you have a higher hip angle, it doesn't really matter if you just go out straight to the side like that.

But that is definitely not me, and I'm assuming it's not you because only a small percentage of the population actually has that.

Seriously, I have bad middle split genetics.

This is about as far as I can go, and my head isn't even in frame.

But luckily, there is a solution, and it's called external rotation.

What the heck is that?

Let's say you have a terrible femoral angle kind of like me

and it looks a little bit like this

So instead of just going out out out to the side what you do is you

Externally rotate as you go to the side and you're able to go 180 degrees to the side so you

Rotate outwards as you move to the leg to the side instead of going out you rotate

and you go out See

but remember the beginning of the video I kept one muscle group secret

and it's the one that usually hinders external rotation Your ability to externally rotate your hips is dictated by your glutes.

Because I know somebody is going to correct me.

Yes, I know it's the external rotators and not the glutes.

And I know they're not the same thing.

But for simplicity's sake, please, we're just going to say glutes.

I'm sorry.

But for real though, most glute stretches also stretch the external rotators.

So that's why.

That's why it's like that.

Back to the video.

So we need to add another stretch to the mix and

that stretch is the pigeon pose

And you bet there's an easy version opposite side glute just like

that and the hard version You're going to lean the chest just pick the variation

that works best for you

So instead of just stopping where it hurts you can externally rotate

which looks like this which gives me Access to more range of motion

And if you're really picky about keeping your feet on the ground

because it's a straddle not a middle split Spot the difference

straddle middle split straddle middle split the only difference between those

two stretches is the ankle Flexibility to put your foot on the ground

which I'll make a video about soon

But for most people who aren't martial artists just focus on the hips

so now that you have the proper technique That's great, but it doesn't automatically mean you're flexible.

You still need to stretch but exactly how much?

There are two papers that I would look at.

There's this one, which looked at all the available literature at the time

and found out that about five minutes a week is the minimum to make flexibility progress.

So all I gotta do is hold a stretch for five minutes a week and then I'm done?

Uh, not quite.

Because in this second paper, they found diminishing returns the longer you held the stretch.

They tested 15 seconds, 30 seconds.. in 60 seconds

and what do you know 30 seconds outperformed all of them

so what that really means is you need to get 30 second sets enough times

that the total volume adds up to five minutes don't worry

you don't have to do math for 30 seconds that's 10 sets every single week

that means that if you hold a 30 second stretch

and then you rest and then you hold

that 30 second stretch again that's one minute toward your five minute total and if you do that monday tuesday Wednesday, Thursday, and Friday, and you rest on Saturdays and Sundays,

that's five minutes a week, and you just have to do that for every single stretch.

Or theoretically, you could do five sets of 30 -second stretches every Monday and Wednesday for every single stretch, but that's a little much for me.

But whatever floats your boat, I've made progress doing both.

So if we were to build a routine out of everything we learned, it would look a little something like this.

Hamstring stretch, 30 seconds.

Butterfly stretch, 30 seconds.

Then your pancake stretch, again 30 seconds pigeon stretch 30 seconds

and then lastly you need to practice your middle split at whatever level you're at now technically

if you did this you would only need to do a four days a week

and it would count as six minutes toward each muscle group

which is more than the five minute requirement what how well there's only three muscle groups you really care about

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and the hamstring stretch stretch is one of them so that's 30 seconds out of the way,

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but it gets interesting when you get to the butterfly stretch because this one stretches your adductors and your glutes.

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So for one stretch, you get 30 seconds of volume in both muscle groups.

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So the pancake stretch does the same thing, but for the hamstrings and adductors, the pigeon gets the glutes and the middle split, well that one does all three.

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Nice.

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So if you repeat that entire session four days a week, that's three, six, nine, 12 sets of 30 seconds every week for every muscle group.

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12 sets of 30 seconds in each muscle group equals six

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minutes every single week for every muscle group needed to get the middle split.

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So all your bases are covered and it's just a matter of time before you get to your middle splits.

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Now, of course, if you would like more variation in your training and different exercises every week, I have a full middle split program that I mentioned earlier.

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It's at the top of the description, I highly recommend checking it out.

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Stay flexy guys.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня B2 построен на видео «The Only Middle Split Video You'll Ever Need». Чаще всего повторяются слова: stretch, split, middle, muscle, glute. В этом видео 111 предложений и 1386 слов для шедоуинга. Речь длится 7:27. Говорящий говорит быстро, около 186 слов в минуту, поэтому звуки часто сливаются и сокращаются. 83% 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
hamstring существительное	/ˈhæmstɹɪŋ/	подколе́нное сухожи́лие, поджи́лки
rotate глагол	/ˈɹoʊ.teɪt/	враща́ться, верте́ться
adductor существительное	/əˈdʌktəɹ/	приводя́щая мы́шца
pancake существительное	/ˈpæn.keɪk/	блин, ола́дья
butterfly существительное	/ˈbʌ.tə(ɹ).flaɪ/	ба́бочка, мотылёк
variation существительное	/ˌvɛəɹiˈeɪʃn̩/	измене́ние, варьи́рование
straddle глагол	/ˈstɹædəl/	сидеть верхом
pigeon существительное	/ˈpɪ.dʒɪn/	го́лубь, голу́бка
genetics существительное	/dʒəˈnɛt.ɪks/	гене́тика
flexibility существительное	/ˌflɛksɪˈbɪlɪti/	ги́бкость
femur существительное	/ˈfiːmə(ɹ)/	бедро́
sponsor существительное	/ˈspɒn.səː/	поручи́тель, поручи́тельница
rotation существительное	/ɹoʊˈteɪʃən/	враще́ние, оборо́т
flexible прилагательное	/ˈflɛk.sɪ.bəl/	ги́бкий
diminish глагол	/dɪˈmɪnɪʃ/	уменьша́ть, уме́ньшить

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
go out глагол		выходи́ть, вы́йти
find out глагол		узнава́ть, узна́ть
go ahead глагол	/ˌɡoʊ əˈhɛd/	дава́й, приступа́йте

Грамматика в этом видео

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

Конструкция	В видео
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	is called · is dictated · are covered
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	you've made · I've made

Произношение, на которое стоит обратить внимание

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

Звуки «th»: thigh /θaɪ/, mathematics /mæθ(.ə)ˈmæt.ɪks/
Звуки «sh» и «zh»: variation /ˌvɛəɹiˈeɪʃn̩/, rotation /ɹoʊˈteɪʃən/, diminish /dɪˈmɪnɪʃ/, martial /ˈmɑɹʃəl/, smash /smæʃ/
Длинные слова — следите за ударением: flexibility /ˌflɛksɪˈbɪlɪti/, technically /ˈtɛk.nɪˌkəl.i/, mathematics /mæθ(.ə)ˈmæt.ɪks/

Звуки, трудные для русскоязычных:

/h/ — лёгкий выдох, а не русское «х»: hamstring /ˈhæmstɹɪŋ/, exhale /ˌɛksˈheɪ̯l/, hinder /ˈhɪndɚ/, forehead /ˈfɔɹ.hɛd/, heck /hɛk/
Звонкие согласные в конце слова — не оглушайте их: outwards /ˈaʊtwɚdz/, forehead /ˈfɔɹ.hɛd/, pose /poʊz/

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 hamstring, rotate, adductor.

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 Only Middle Split Video You'll Ever Need - Изучайте разговорный английский по видео

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