Практика Shadowing: The REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch) - Изучайте разговорный английский по видео

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Okay, so you've got tight hamstrings.

don't worry i'm not gonna judge you i used to have

really tight hamstrings as well i'm gonna help guide you through some different progressions for stretching the hamstrings

that are perfect for beginners you know people who are like

forget about touching my toes i can't even touch my knees wow what does this even feel like

if you enjoy being guided through workouts then check out our follow along program called Guided, where you get access to all of our exclusive follow along stretching,

strengthening, and movement routines.

Let's loosen these guys up.

Guys, two things I want you to keep in mind while we're doing these hamstring stretches.

Number one is that It really is so much about the relationship and the coordination

of you to be able to keep your pelvis and your spine in the right position, to be able to actually access a stretch in these hamstrings,

And then going forward, you can actually use those hamstring gains that you make.

in just movement, right?

Number two is that unless you're a young kid,

chances are your hamstrings are pretty stiff and we're going to need to find ways to put more weight into

these guys to give them a reason to open up.

If we just do stuff like this, this isn't really such of a reason for this to open up,

but if we're able to find a position that really loads the hamstring and makes you use some strength while stretching it, that's gonna give it the reason to open up.

So this first stretch that we're gonna do is We're going to be in a seated position, so you can use a chair, you can use a bench at the gym, whatever you have handy.

And we're going to just slightly spread the knees out, kind of like straddling the legs a bit.

The knees can stay at about 90 or you could go even a little bit longer there,

but what we're focusing on is getting this arch through the lower back really tilting my pelvis forward,

and then we're gonna hinge forward here at the hips, right?

And this is gonna teach us how we can actually hinge and get into these hamstrings better, right?

So yes, I have my shirt off to show my muscles, of course, but I also have my shirt off to really emphasize what this spine is doing, okay?

So let's start here, we're gonna get the chest

nice and open and proud we're going to arch that lower back and then i want you to hinge forward

only until you can keep that lower back arch if it starts around you've gone too far right Here,

I like to even put a hand back there in my lower back to make sure that's staying arched, right?

Breathe.

Good and as you're doing this Just pay attention to what sensations are coming up.

You're probably starting to feel stuff under the butt here in this high hamstring area.

You're probably feeling your lower back work.

to stay arched here? and it resists any rounding here this is all about this good arch through the lower back

to access the hammies, okay?

And now as you go, as you loosen up a bit, you're going to be able to get a little bit deeper on each rep.

You know, maybe in the beginning stages, it's not super deep.

Maybe you're only getting right here that's totally fine, right?

We just want to work to your

range of motion and see if we can get the blood flowing there and improve it

little bit each time we do this.

Let's do one more rep.

And we're going to hold on this one as deep as we can.

Really arch that lower back.

Let yourself sink in a little bit more with the breath.

Come on up.

Shake that out a little bit.

Now this is gonna be quite demanding, especially the stiffer that your hamstrings are.

So the more this puts on your body.

You know, the more stress so This next one we're essentially gonna follow all the same cues,

but we're gonna do it from a standing position and now I with this lower knee locked out straight, that's gonna put a huge stretch on the hamstrings, right?

But we need to be able to find this good position Thank you.

to actually stretch the hamstrings, right?

So what you see more often is that we do this, and if the back rounds,

then we're actually skipping some of this hamstring stretching that we could be getting.

Okay, so let's do it.

So we're gonna go here.

You're gonna kinda stick the butt out like you're posing for an Instagram picture here.

Chest is up and then we're going to hinge forward here.

Let that chest come really far forward.

Only go as deep as you can keep you that arch in the lower back, then we come up.

And I want you to pause for a second before you come up.

Right?

here.

Pausing for a quick moment.

I'm going to go to the next one.

three.

Very good.

Keep that chest up.

Think about that chest going diagonally down.

It's going forward and down.

Keeping proud posture here.

I like to kind of try to tuck my head back.

That really helps.

keep that whole spine and extension, if we get here, you're gonna have more tendency to round, right?

Keep that head pulled back a little bit.

Keep those eyes up.

and keep those knees locked, right?

You're gonna have the tendency to want to do this.

Slightly unbend the knee, unlock.

That's just gonna be missing some of the flexibility gains that we could be getting, right?

So, let's keep going here, we're gonna do a few more reps, but I wanna show you maybe your reps just look like this.

Bye.

Maybe you're right here and that's completely fine.

But as we go, See if you can get a little bit deeper.

Little bit deeper.

- Shoo.

Breathe.

Pause, okay let's go this last one.

Let's pause for 10 seconds.

Get to your deepest position.

Breathe.

Feel the hamstrings.

Put your mind in the back of the legs right here and just be there you Excellent, excellent, yes.

Guys, you can make so many gains with just that stretch right there.

You really don't need anything super super fancy.

If you really work with keeping that back arched, you'll have all the hamstring flexibility that you need, right?

Okay, we got one more to go here.

So we put a huge emphasis on stretching with the back arched, right?

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And that really helps you access a lengthened hamstring position.

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Now we're going to actually round the spine purposefully, to just really try to get as deep into a forward fold as possible.

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So this is one of my favorite stretches here.

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I use this so much.

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It feels great and you're able to access the hamstrings and also the squat position, which is going to be stretching ankles,

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hips, spine, all this good stuff.

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So what we do is we're going to start by folding forward here, right?

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Put your hands wherever you can get them on your legs.

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Maybe it's like right below the knee.

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Maybe it's the ankle, whatever works.

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a squat like so.

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Maybe your squat is not super deep, maybe it's like this, that's fine.

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We're gonna straighten the knees and I want you to just kind of pull yourself upside down a little bit more, okay?

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So then we're gonna Go back to the squat.

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We pull into this forward fold a bit more, right?

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And don't get discouraged if you look at me and you're like, "Oh, Yeah, no way I can get that.

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That's fine.

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You can be right here.

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Just pulling yourself down.

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Right straightening the knees all the way and pulling.

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This is what I talked about in the beginning, we need a little extra force, right?

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We need to put more load into the hamstrings to get them to respond, right?

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And maybe as you go, your squat position gets deeper as well, and that's quite lovely.

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and maybe you can start to find a really, really deep position for your hamstrings.

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Right?

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Really pool here.

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Oh And because we're standing up, The hamstrings are really, really active and they loaded.

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Now I get nice and deep in that squat, feel it out.

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Pull.

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Let's do two more you squat Pull yourself down wherever it is, wherever you're at.

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- - - Last one.

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Let's pause on the squat here for a second.

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Just feel, Nice deep squat position feel how good it feels to be down here,

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and now let's raise the hips and and straighten the knees and let's pull and hold.

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Breathe.

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and relax.

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Guys, quick, easy, quick and dirty, quick and easy, whatever you wanna call that, but only three sets, but we're really,

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really tapping into those hamstrings.

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If it feels really good, rewind it back, do it another time through.

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You can come back to this two to three times a week and you will see some really, really massive improvements in your hamstrings.

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Don't get discouraged.

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Sometimes the hamstrings can take a while to open up but if you keep at it, I guarantee you'll see some success.

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So if you made a little bit of progress in your hamstring flexibility from where you started

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and where you finished this routine, then I wanna know, comment below, let me know if you were able to open those up at all.

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My best advice when working on flexibility is to stay persistent and stay determined.

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See when you start a strength training routine, a lot of the time we get these newbie gains,

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where your body just loves it and you get a lot stronger in the first few months of training.

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When you're training for flexibility, it can actually be the opposite.

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It can take quite a long time to get your body to calm down and to relax into position.

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But if you keep at it, if you put the months in, then you'll get there no doubt.

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Nobody who stretches consistently stays stiff forever.

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We all see progress.

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It just takes longer than you you might want it to.

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I also want to hear from you guys, what are you having trouble stretching?

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What is another area of the body that you would like to see a stretching follow along routine on?

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If you enjoyed this one, thumbs up, like, like, like, subscribe.

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I know some of you guys watch strength side videos, but you've never hit that subscribe button.

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Just go down there and click it.

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You know, even if you don't know what that even means, right?

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You know, for some of you older folks, it's like subscribing to a newspaper that comes to your house, but it's free, you don't have to pay for it,

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but you get all of these videos to pop into your metaphorical internet mailbox.

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Hope you enjoyed this one uploads every single Friday.

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Be good, y 'all.

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Лексика и советы по произношению к этому уроку

В этом видео 162 предложений и 1876 слов для шедоуинга. Речь длится 13:11. Говорящий держит ровный темп — около 142 слов в минуту, удобный для шедоуинга. 86% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 менее частых слов из видео с произношением и значением:

stretch /stɹɛt͡ʃ/ (глагол) — вытя́гивать, вы́тянуть. To lengthen by pulling.
knee /ni/ (существительное) — коле́но. In humans, the joint or the region of the joint in the middle part of the leg between the thigh and the shank.
arch /ɑɹt͡ʃ/ (существительное) — дуга́, а́рка. An inverted U shape.
breathe /bɹiːð/ (глагол) — дыша́ть. To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
flexibility /ˌflɛksɪˈbɪlɪti/ (существительное) — ги́бкость. The quality of being flexible, whether physically or metaphorically.
pause /pɔːz/ (существительное) — па́уза, остано́вка. A temporary stop or rest; an intermission of action; interruption; suspension; cessation.
spine /spaɪn/ (существительное) — позвоно́чник, хребе́т. A series of bones situated at the back from the head to the pelvis of a human, or from the head to the tail of an animal, enclosing the spinal cord and…
routine /ɹuˈtin/ (существительное) — рути́на, распоря́док. A course of action to be followed regularly; a standard procedure.
hip /hɪp/ (существительное) — бедро́. The outward-projecting parts of the pelvis and top of the femur and the overlying tissue.
wherever /(h)wɛɹˈɛvɚ/ — где́ бы ни, где́ бы ни́ бы́ло. Regardless of the place in, at or to which.
fold /ˈfəʊld/ (глагол) — перегиба́ть, перегну́ть. To bend (any thin material, such as paper) over so that it comes in contact with itself.
subscribe /səbˈskɹaɪb/ (глагол) — подпи́сывать, подписа́ть. To write (one’s name) at the bottom of a document; to sign (one's name).
stiff /stɪf/ (прилагательное) — жёсткий, неги́бкий. Rigid; hard to bend; inflexible.
rep /ɹɛp/ (существительное) — репс. A fabric made of silk or wool, or of silk and wool, and having a transversely corded or ribbed surface.
relax /ɹɪˈlæks/ (глагол) — расслабля́ть, рассла́бить. To make something loose.

Фразовые глаголы, которые вы услышите

come up (глагол) — поднима́ться, подня́ться. To emerge or become known, especially unexpectedly.
calm down (глагол) — успока́иваться, успоко́иться. To become less excited, intense, or angry.
check out (глагол) — проверя́ть, прове́рить. To record the departure or withdrawal of someone or something (such as guests, employees, books, etc.).
go down (глагол) — спуска́ться, спусти́ться. To descend; to move from a higher place to a lower one.
hold on (глагол) — держаться. To grasp or grip firmly.
put on /ˌpʊt ˈɒn/ (глагол) — надева́ть, наде́ть. To don (clothing, equipment, or the like).
stand up (глагол) — встава́ть, встать. To rise from a lying or sitting position.
think about /ˈθɪŋk əˌbaʊt/ (глагол) — обду́мывать, обду́мать. To ponder.

Произношение, на которое стоит обратить внимание

Говорящий использует 78 сокращённых и редуцированных форм, например we're, gonna, you're. Произносите их коротко, так, как слышите.

Звуки «th»: breathe /bɹiːð/, strengthen /ˈstɹɛŋ(k)θən/, thumb /ˈθʌm/, lengthen /ˈlɛŋθən/
Звуки «sh» и «zh»: extension /ɪkˈstɛnʃən/, essentially /ɪˈsɛnʃəli/, shake /ˈʃeɪk/, coordination /kəʊˌɔːdɪˈneɪʃən/, progression /pɹəˈɡɹɛʃən/
Длинные слова — следите за ударением: flexibility /ˌflɛksɪˈbɪlɪti/, essentially /ɪˈsɛnʃəli/, consistently /kənˈsɪstəntli/, coordination /kəʊˌɔːdɪˈneɪʃən/, diagonally /daɪˈæɡ.nə.li/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Повторяйте предложение за предложением на обычной скорости, пока ваш ритм не совпадёт с ритмом говорящего.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как stretch, knee, arch.

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 gone · you've never hit
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	people who are · position, which is

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 REAL WAY to UNLOCK YOUR HAMSTRINGS (Follow Along Stretch) - Изучайте разговорный английский по видео

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Лексика и советы по произношению к этому уроку

Ключевая лексика этого видео

Фразовые глаголы, которые вы услышите

Произношение, на которое стоит обратить внимание

Как заниматься с этим видео

Грамматика в этом видео

Что такое техника Shadowing?