Практика Shadowing: You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!) - Изучайте разговорный английский по видео

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So you're having trouble and your chest just won't grow.

Well, I can relate, because actually, I never really had the greatest chest, and even to this day, it's not the best, but it certainly has come a long way.

And the reason why is because I figured out what I was doing wrong, and I want to share that reason with you here today.

But I do have to ask you a couple questions.

And the first one is, are you even bench pressing?

You see, this foundational exercise has to be a part of your program

if you want to give it a fair shot and give your chest the best chance to grow.

And if you haven't done the exercise consistently for at least the last year and a half, you really can't answer that question just yet.

But if you have and you're still not where you want to be, well then we need to ask the next question.

And that is, are you supplementing?

And I'm not talking about what you're putting in your body.

I'm talking about what else you're doing in your chest workout.

Because obviously the bench press alone is not cutting it.

And when you're struggling to build bigger pecs, it's because you just don't have good activation capabilities of your chest.

Oftentimes it's the delts that dominate the movements you're doing.

So what I encourage you to do is find exercises that can actually help you to adduct the arm across the chest.

Because when we can train the chest to become more active, to engage it on all the exercises we do, well, that's when the growth starts to happen.

If we don't have access to a cable machine, then we would do something like a floor fly with dumbbells.

Again, I like the floor fly

because we don't run into the same vulnerability to the shoulder that we do with the unsupported bench fly.

But if you're doing some version of these adduction exercises and your chest still won't grow, well, at that time, we've got to look in the mirror.

What's wrong, Jesse?

I'm looking in the mirror and I don't really like what I see.

Don't be hard on yourself.

Look, you're getting some gains there.

But he can actually help us explain what's going on.

When you're talking about the inability to grow a bigger chest, at some point, you have to look at your genetics.

Now, before you go and start hating on mom and dad, hear me out.

What we're talking about is just simply how much chest muscle can you grow?

Because no matter how much Jesse tries or myself, we're never going to look like Larry Wheels.

Come to think of it, not many people will look like Larry Wheels.

But we have to look at the skeleton to understand why that is.

Different skeletons are going to have different genetic potential to add muscle.

If your clavicles are only this long, you're not going to find this type of skeleton in a guy like Larry Wheels

because his are likely to be a lot broader, a lot longer.

And as they get longer, you have a lot more room for chest muscle to attach to.

So, when you have a smaller frame and a smaller skeleton, you're genetically going to be limited to the overall size of your chest.

But before you use that as an excuse, understand that every single chest can look good if properly trained.

Now, granted, it may not be as ridiculously full as Larry's, but you can still optimize what you have.

A good lower pec line, good middle chest definition, and of course, that upper chest ridge.

But in order to do this, we're going to have some things that you're going to want to make sure you're definitely doing in your workouts.

And it starts just simply accepting the fact that, yeah, maybe you have a little bit of genetically compromised pecs here, but it doesn't mean there's nothing that you can do.

As a matter of fact, if you learn to compartmentalize your training, well, that's where the gains come true, because you can look back at that bench press and just let it be a strength exercise.

All right, we talked about how maybe the delts were helping you to push

that bar off your chest and gave you good strength hurdles, but it still wasn't growing your chest.

So instead, what I want you to do is simply change what you do.

Lighten the weights, slow down the pace, and learn to let the muscle you're actually trying to grow do the work.

And one of my favorite ways to do that is right here at a bench press.

If I just activate the chest at the beginning of every repetition, it makes a difference.

Instead of just having the goal of being to get the dumbbells out over my chest, I want to make sure my chest is what initiates the upper portion of the rep every single time.

You can see that by pausing at the bottom of the rep, it gives me that opportunity to focus just a little bit on the chest, initiating the rep and keeping those shoulders back.

I could do the same thing with a dip.

We know the dip's a great lower chest builder, but how are you pushing up?

Are you rounding your shoulders on every rep?

Not only is that dangerous, but it's actually, again, letting the shoulders do all the work.

Instead, remember here, the goal is making the chest do all the work.

And we do that by slowing down the pace

and initiating with the chest out of the bottom of every single rep of the dip.

And one of my favorite ways to make the pecs take over if you have access is with a cable bench press.

Again, you're not forgoing the regular bench press.

That's a solid staple of your workout because you're using it to build your strength.

But this exercise is being used to activate the pecs.

And this is amazing at doing that because it changes the angle of push.

Instead of pushing straight up and down as you would with either a barbell or dumbbells, that slight outward orientation of the cables forces your pecs to activate more again towards

that adduction line of resistance that makes this much more effective at instantly engaging that muscle that you can't grow right now.

And then finally, if you have no access to equipment, you still want to see the benefits here, a push-up.

And the best way to do this, guys, again, slow down the cadence.

I can cut down whatever rep count you're doing right now by simply making you go slower.

But the real key lies in getting that sternum up on every repetition.

Feel as

if you're lifting it up as you squeeze your body off the floor rather than just simply pushing yourself off the floor.

When you change the way you do the exercises you're you're doing, guys, the effect is entirely different.

And when the effect is changed and the activation of the pecs is increased, that's where the real gains start.

Now, if it's your lower chest that's giving you a problem, you know, some of that sagginess, you're going to want to make sure you watch this video here, our lower chest solution.

And if it's your upper chest that just won't stand at attention, you're going to want to watch the upper chest solution here.

You're looking for a full program, guys.

They're all available at athleanx.com.

If you haven't done so, make sure you click subscribe and turn on notifications so you never miss a new video when we put one out.

See you soon.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня B2 построен на видео «You Hate Your Saggy Chest». Чаще всего повторяются слова: chest, exercise, pec, bench, grow. В этом видео 79 предложений и 1316 слов для шедоуинга. Речь длится 5:14. Говорящий говорит быстро, около 251 слов в минуту, поэтому звуки часто сливаются и сокращаются. 86% 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
skeleton существительное	/ˈskɛlətən/	скеле́т
initiate глагол	/ɪˈnɪʃ.i.eɪt/	инициировать
activate глагол	/ˈæktɪˌveɪt/	активизи́ровать, активи́ровать
workout существительное	/ˈwɝk.aʊ̯t/	трениро́вка, ворка́ут
adduction существительное	/əˈdʌk.ʃn̩/	адду́кция, приведе́ние
repetition существительное	/ˌɹɛp.əˈtɪʃ.ən/	повторе́ние
genetically наречие	/d͡ʒəˈneɾɪkli/	генети́чески
activation существительное	/ˌæktəˈveɪʃən/	актива́ция, активиза́ция
adduct существительное	/ˈæ.dʌkt/	адду́кция, приведе́ние
barbell существительное	/ˈbɑɹˌbɛl/	шта́нга
clavicle существительное	/ˈklæv.ɪk.əl/	ключи́ца
hurdle существительное	/ˈhɝd(ə)l/	препя́тствие, барье́р
lighten глагол	/ˈlaɪ.tn̩/	облегча́ть, обле́гчить
oftentimes наречие	/ˈɔf.ənˌtaɪmz/	ча́сто, многокра́тно
optimize глагол	/ˈɑptɪmaɪz/	оптимизи́ровать

Фразовые глаголы, которые вы услышите

Слово	Значение
slow down глагол	замедля́ть, заме́длить
cut down глагол	срубать, спиливать
figure out глагол	разбира́ться, разобра́ться
take over глагол	брать на себя́, взять на себя́

Фразы, которые стоит повторять

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

Look, you're getting some gains there.
Are you rounding your shoulders on every rep?
You're looking for a full program, guys.

Произношение, на которое стоит обратить внимание

Говорящий использует 45 сокращённых и редуцированных форм, например you're, don't, I'm. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: initiate /ɪˈnɪʃ.i.eɪt/, adduction /əˈdʌk.ʃn̩/, repetition /ˌɹɛp.əˈtɪʃ.ən/, activation /ˌæktəˈveɪʃən/, foundational /faʊnˈdeɪ.ʃə.nəl/
Длинные слова — следите за ударением: initiate /ɪˈnɪʃ.i.eɪt/, repetition /ˌɹɛp.əˈtɪʃ.ən/, genetically /d͡ʒəˈneɾɪkli/, activation /ˌæktəˈveɪʃən/, compartmentalize /kəmˌpɑɹtˈmɛntəlˌaɪz/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: workout /ˈwɝk.aʊ̯t/, outward /ˈaʊt.wɚd/, squeeze /skwiːz/
Звонкие согласные в конце слова — не оглушайте их: compartmentalize /kəmˌpɑɹtˈmɛntəlˌaɪz/, oftentimes /ˈɔf.ənˌtaɪmz/, optimize /ˈɑptɪmaɪz/, outward /ˈaʊt.wɚd/, squeeze /skwiːz/

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 skeleton, initiate, activate.

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: You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!) - Изучайте разговорный английский по видео

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