ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Dolph Lundgren - Maximum Potential - Japanese VHS
กำลังโหลด...
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The End
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Nature.
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It's really amazing.
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Planets, the omens, wind, water, life, and death.
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Unpredictable, yet somehow in balance.
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Just take a look.
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You know, as a young kid, I loved academics and yards.
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I didn't really have a physical side.
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Things were out of balance.
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I guess, somehow, by instinct, I searched out a sport that put emphasis on the physical side of me.
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And I found martial arts and karate.
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Now, as I became more proficient, I realized that physical fitness was extremely important in order for people to realize their full potential.
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in any part of my life.
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Physical fitness has surely brought balance to my life.
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The body, it's a highly specialized, hard-working machine.
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If you don't keep your service in tune, there is no way it will function the way you want it to.
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I've seen so many people striving to achieve their goals and then just fall short, not because they didn't deserve their success or because they weren't smart enough,
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but because their bodies didn't have the endurance it takes to succeed.
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I found it very sad because I knew that if they'd only worked out and stayed healthy, reached their maximum potential.
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There are five different sections in my workout.
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to raise the body temperature and loosen up the muscle.
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Cardiovascular surgery to work your heart, body, and circle to exercise.
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Body sculpture to reshape our body by the muscular definition of strength.
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Stretching to lengthen the muscle and prevent soreness and injury.
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Stress management to, in a physical way, deal with a very serious threat to our health.
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All you need is a more space, good ventilation, some water nearby and a jump rope if you have it.
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You also need workout clothes and gym shoes with a soft sole.
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I'll give you advice on using additional equipment as we move along.
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Now adapt this program to your own personal level.
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When you're ready, let's do it and go to work.
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The purpose of the warm up is not only to stretch the muscles
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and ligaments but also to gradually speed up the body metabolism.
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We'll start with the neck and move down the body.
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All movements should be slow and deliberate.
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Concentrate on your muscles.
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Now slowly stretch your neck muscles by tipping your head completely forward and back.
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That's it.
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Back, forward.
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Don't force it.
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Back, forward.
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Now change the movement.
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Go side to side.
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Left, right.
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Left, right. And circles.
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One way and then back the other way.
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Right, that's it, great.
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Back, okay, great.
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Now let's work the shoulders.
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Shoulder shrugs backwards.
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Go back, that's it, take your time.
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And then forwards.
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Feel those muscles, come on.
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Forwards.
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Great.
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Now, back again.
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Now let's swing those arms around.
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Stretch your shoulders, your chest and your back.
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Forwards.
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Forward swing.
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Let's go.
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That's it.
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Alright.
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Turn around and go backwards.
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Stay in movement with backwards.
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That's it.
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Great.
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Alright, turn around and go backwards.
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Same movement for backwards.
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That's it, great.
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Okay, let's continue stretching the chest and back, in this way.
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And the other side. And switch.
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clap both hands behind your back and stretch your chest and stretch your back this way now let's work the side abdominals
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side bend give it a good stretch Good,
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straight Try the same movements without the arms Deep down,
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deep down Right, lift, right Very good
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Let's try some trunk rotations to the right and switch and go around work your hips work your abdominal area
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that's it keep going come on now trunk twists stretch that lower back and stretch that waist
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That's it.
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Switch around.
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Switch around.
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Let's work your hips through this.
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Put your hands on your hips and push forward.
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That's it.
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Feet slightly apart and push.
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And push and push.
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Feel those muscles work.
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Push.
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Push to the side.
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Great.
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Great.
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That's it.
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Now let's work the quadriceps.
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Grab your foot with your hand and stretch.
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Feel it right down the front of your thigh.
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Now the other leg.
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If you have problems with your balance, use a chair.
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Now let's work the hamstrings.
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Feet apart and bend forward.
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Stretch.
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Keep Keep your legs slightly bent.
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Stretch the other way.
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That's it.
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Feel those hamstrings work.
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Good.
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Place your feet a little further apart.
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With your hands on your legs just above the knee.
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Let's work the inner thigh with some stretch squats.
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Keep your back straight and squat down.
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It's a very slow and deliberate movement.
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That's it.
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Now let's work the cast.
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Right leg forward and bend down.
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Left leg forward and stretch.
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Right leg again and stretch.
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And let's work the other leg.
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Heel down and stretch.
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Very good.
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Stand up, take a deep breath.
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Let's work your heart, lungs and circulatory system.
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Let's have some fun.
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Ready?
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Four rounds of a boxer's workout.
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Let's start with shadow boxing.
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Round one.
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That's it.
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Move in place.
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Come on.
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Move.
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Dance around like a fighter.
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Shift your weight back and forth, back and forth.
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That's it.
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Try a few jabs.
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That's it.
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Jab.
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And try a few combinations.
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Left, right, left, right.
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That's it.
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Left, right.
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Keep your chin down.
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Tuck your chin.
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Right.
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Keep moving, guys.
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Come on.
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I've been so cold
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Yeah You can also use an exercise bike You can use a rolling machine Or you can just jog in place Anything,
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just keep moving That's the important thing now, okay?
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Keep moving 20 seconds 15 Keep going,
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come on Ten seconds, come on.
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Five, four, three, two, one.
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That's it.
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Relax.
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Shake loose, come on.
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Shake loose, that's it.
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Relax a while.
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This tape is designed as a progressive workout to be used for a period of time by people of various fitness levels level.
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It's very simple, just follow the exercises until you get tired and then rest until the next round starts.
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Are you ready for round two?
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Go!
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Now let's speed it up and jump some rope.
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It's fun, okay?
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Skipping rope is more strenuous to any thing you fit.
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It takes little space and is a very effective exercise. So let's start down.
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Come on.
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Use a rope or if you don't have a rope, just use it in animation.
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Swing your arms, you're on as if you had a rope.
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And you're just as good, I'm telling you, just as good as a rope.
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That's it.
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Pick those knees up.
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Rope skipping is great for your coordination, your stamina, your legs, your calves, everything.
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I can't forget those diamond blue eyes.
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Reach out and grab me and haunt me.
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30 seconds left.
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Come on, move it, move it.
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That's it.
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Try some harder stuff here.
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Double time, move your legs, shifting back and forth, that's it.
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20 seconds.
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Go ahead, come on.
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Good thing.
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Move those legs, come on.
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Good job.
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Back and forth.
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Let's get it.
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5, 4, 3, 2, 1, that's it.
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Oh boy, I'm taking a break.
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How about you?
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Huh?
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You gonna go on?
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Alright, sure.
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That's fun.
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Good.
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I don't care.
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Good.
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Alright, we have ten seconds before the third break.
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5, 3, 2, 1, and bell.
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Now round 3, let's try some wind sprints.
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Are you ready?
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Go, run in place, pick those knees up.
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That's it.
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Now wear some running shoes, okay?
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Go, pick them up, pick them up.
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That's it, go.
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Come on, push it, push it.
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Go go go go go go go go go Alright!
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That's it, jog in place now, okay?
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Take deep breaths and shake it loose.
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Running is great for you.
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It works your entire body, but if you run outside, avoid hard surfaces, okay?
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And please remember, wear good running shoes.
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Ready for your second dash?
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Go!
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Pick those knees up.
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Alright.
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Pick them up.
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And stretch out.
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Get it, get it, get it.
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Finish, finish, come on.
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Alright, go-go.
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That's it.
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Push it, push it, push it.
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Alright.
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Ho, good job.
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Cool out, jog in place, keep moving, shake loose.
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One more dash left now.
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Okay, just remember to keep your knees up.
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Pick those knees up, okay?
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Last dash, ready?
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Go.
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Remember to pick your knees up, come on.
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All right, great, great.
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Get ready for round four.
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And here they are, ladies and gentlemen, out for the final round, and there goes Deval.
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He's working those guys, working those guys, working those guys.
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Moving left right, and a combination.
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That's it, that's it, come on.
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Alright, left right, he's still there, he's working against right.
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He looks straight, he still looks strong, he looks very strong.
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And an upper side.
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Point.
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Grab.
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Side stepping, he's right there, he's slipping.
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And a right hand, and another right hand.
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Brooklyn's left, Brooklyn's like dodging Okay,
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he looks sharp Just look at him work, look at
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him work
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One
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minute left though, ladies and gentlemen, one minute.
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He's still looking incredibly strong.
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Look at that right hand and that left hook.
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This is amazing, man.
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The man has no limitations.
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Look at him.
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30 seconds.
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Moving.
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Come on.
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Keep moving.
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25, 43.
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Right hand.
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Left hand.
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Right hand.
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Come on.
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Keep punching, please.
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Keep punching.
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15 seconds at 14.
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13, the crowd is standing, the crowd is standing, he's still in there getting into the body, to the body, 6, 5,
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4, he's working, 3, 2, 1, and that's it.
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Good work.
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Now let's take a water break.
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Relax, have some liquid, not too much, and keep your energy up up.
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Michelangelo said that a beautiful body is the manifestation of a noble spirit.
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And look, the human body has fascinated every civilization throughout history.
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All societies have encouraged or enforced their members to maintain good health and bodies. So let's
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So let's follow the example of the ancient Greeks and work on sculpting our own bodies for the next 20 minutes.
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Let's start with legs.
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Narrow stance.
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Let's do some squats.
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Ready?
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One.
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Two.
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Move down parallel to the floor.
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Three.
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Four.
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Keep your hands out in front of you.
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Five.
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Six.
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7, that's it.
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8, keep your back straight.
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9, 10.
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We'll be doing 4 sets of these.
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11, 12, 13, 14, and one more, 15.
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Alright, take 10 seconds rest.
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Now, widen your stands, point your feet out, same hand position, ready?
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And one, two, three, four,
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parallel, five, six, this goes to inner thigh,
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seven, eight, High, keep going,
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ten, eleven, twelve, three, thirteen,
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two more, fourteen, and fifteen.
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Alright, back to the first narrow stance again.
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Shoulder width, toes forward.
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Are you ready?
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One, two, three, that's great.
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Remember parallel to the floor and on your desk.
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Keep counting yourself now.
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In the following exercise, you may not be able to complete all the repetitions in each set.
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But don't worry, just gradually increase the number of reps each time you work out.
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That's what's called a progressive workout.
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Now give yourself time to build physical strength.
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Ok, back to wide stance here.
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Fourth and last set. Are you ready?
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One, two, keep going.
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That's it, great.
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Now you must work each set until you're tired.
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Then rest and wait for the next freeze frame and join in the next set.
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Okay, so in this way you can work harder and harder the stronger you get.
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Please concentrate, feel the muscles work.
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Focus your energy.
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Now let's work some lunges.
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Keep your legs shoulder width apart.
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Are you ready?
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Lunge out, one, two,
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and right alternating your legs and left and right we'll do 16 of these eight each leg left great
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keep your movements smooth don't jerk down don't bounce down this
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is a great exercise for a typical problem spot for women
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which is the back of the thigh and the back of the buttocks That's it, great. And one more. And one more.
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We're doing four sets of these, so take ten seconds off between these sets.
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Are you ready?
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Second set.
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One.
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Two.
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Three.
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Four.
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Stretch out.
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Five.
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Put your hands on your hips Six Seven Good job Good
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Feel that stretch Feel it One more One more.
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One more.
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Try to focus when you do this exercise.
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Make sure that you concentrate on the muscle you're working.
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One, third set.
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Two, three, four.
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Come on, keep going, come on, work those thighs Burn that back to shit,
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wait, burn it up, come on,
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burn it up Ready for the last set.
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This is the big one.
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Are you ready?
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One, stretch out, two, and back, three, and back, four, and back.
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While learning to focus your energy, don't go out to structure, you're not only getting physical to us,
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but you'll be able to use this ability to focus on all other aspects of your life.
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It's about intensity.
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To develop your calves, stand straight with your feet slightly apart.
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Toes out.
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Are you ready?
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1, 2, 3, 4, 5,
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6, up, 7, 8, 9, 10.
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Workout calves eleven, twelve, thirteen, fourteen, fifteen and now another set,
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toes in are you ready?
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This works the outer calf 1 2 3 4 5 6 7 8 9 10
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11 12 13 14 15 Third set toes out again Are you ready?
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One, two, three, and four, and five, come on, up.
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Work, go, stand.
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And ready for the fourth and last set.
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Toes in. And go.
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Two.
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Three.
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Four.
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Now let's work the upper body with some push-ups.
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We'll use five different hand positions.
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Start, let's start with normal grip, shoulder width.
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One, two, three.
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Make sure your back and legs are straight.
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That's it.
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Down, up, down, up, down, up.
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Good work.
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We'll do 15 of these in each set.
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Set to narrow grip.
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Ready?
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One, two, three, four.
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This works the chest.
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Five, six, raise.
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Keep going.
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A little bit harder. But it's also better.
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Legs straight, remember?
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Now third set, fingers pointed out.
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This will work your triceps, muscles in the back of your arm.
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One, two, three, four.
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Work those triceps.
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Great.
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And down, down, work the arm.
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Alright guys, let's try another position.
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Let's try with our fingers pointing in.
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This works the shoulders and the back better.
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One, two, three, four.
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Now remember, work until you talk, then rest until the set is over and get ready for the next set.
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Good job.
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Now last grip is wide.
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Are you ready to stretch that chest?
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Are you ready?
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One.
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Stretch.
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Stretch.
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Stretch.
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Stretch.
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Stretch.
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Stretch.
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Last step now, come on, work it.
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Feel a burn.
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Now time to torture our stomach and our abdominal muscles.
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Flip on your back and get ready for stomach crunches.
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Are you ready?
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One, two, three, don't, four, five, don't reach too far, don't lift your back off the floor.
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Just your shoulders, like that.
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Crunch that stone, great.
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Don't jerk up, just curl up.
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That's it.
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Now next set, we'll do leg lifts.
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Ready?
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One, two, three, four.
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Keep your hands under the small of your back.
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This was your lower abdominal area.
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Remember, don't let your feet touch the ground.
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That's it.
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Good.
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Now time for exercise on your 3 alternate sit ups.
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Are you ready?
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1, 2, 3, and 4, and 5, and 6.
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This works beside of your dog.
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Curl and curl.
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Now one legged foot.
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Ready?
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Try to touch your ankle.
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One, and two, and three, and four, and five, left leg first,
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and six, and seven, and eight, 9, 10, switch legs and do the same thing again.
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Ready, go.
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2, 3.
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Good.
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Now time for some scissor crosses.
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This works your lower abdominal legs.
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Ready?
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Extend your legs and go 1, 2, 3, cross over 4,
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3, 5, 6, raise 7, good Keep going, come on,
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keep going Keep it up Now let's work your waist again.
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Lay on your right side, one hand behind your neck.
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Ready?
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Bring that thing.
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Two, three, four.
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Bring it up past the elbow.
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Five, six.
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You can go on the outside or on the inside.
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You can go on the outside or on the inside.
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Work those sides.
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Contract.
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Then contract.
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Change sides now.
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One and two and three and two and five.
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Alternate inside, outside, inside, outside.
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Now roll on your stomach and we'll work your lower back.
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Your hands behind the small of your back.
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Ready for some hypers or hyper extensions.
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One, two, three, four, five,
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keep your feet on the floor, six, and seven.
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Seven and eight all the way up and nine look out
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Keep your eyes up now move your hands behind your neck do the same thing again come on
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And up Now some standing side bends to work the waist.
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Ready?
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One, two, three, four, five, six, seven, eight, nine, ten.
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Keep going, this works your waist.
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The problem's fought for men especially.
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Let's take care of those love handles, guys.
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The key here is high repetition Keep going, keep going
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And side, and side, and side, and go Alright, now let's do some trunk twists.
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Remember to keep muscular control.
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Are you ready?
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1, 2, 3, 4, 5, and keep going.
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Keep those hands out, shoulder high.
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And twist, and twist, and twist.
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Go, go, go.
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You feel this in the back of your weight.
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Breathe.
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Breathe.
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Keep going.
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Come on, come on, come on.
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All right, all right great.
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Now let's take a break and check your heart rate.
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Use two fingers of your right hand to check your pulse.
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Ready to count.
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Go!
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Stop.
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Multiply the number of beats by five and get your working heart rate.
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For optimum training effect it should fall within the target heart rate in the diagram shown here.
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If your working heart rate is too high, please slow down.
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If it's too low, you haven't worked hard enough.
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Anyway, great.
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You did a good job and hey, I'm proud of you.
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Let's now take a break.
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Relax, have some water and look at what you did.
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After every workout it is always important to stretch.
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It will help your muscles from tightening up, reduce soreness and increase your flexibility.
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Let's go through a short stretching routine.
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Since we've been through most of these stretches in the warm up, I'll let the pictures guide you.
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Remember, each movement is slow and deliberate.
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Don't bounce and concentrate on your muscles.
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While you work, I'd like to talk to you about something very important.
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To stay in shape, you have to do more than exercise.
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As I mentioned earlier, the human body is like a machine.
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It needs the right fuel at the right time and in the right amount.
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If I give you an idea of how I eat during an average day, maybe it will help you plan your own nutrition better.
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My breakfast varies a lot depending on my schedule.
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If I'm gonna work out first thing in the morning, maybe I'll have some fruit like banana or orange just to get the blood sugar going, you know?
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Your blood sugar is lower at night than it is during the day, so you gotta get a little kick before you work out.
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Say I gotta take care of some business first, then maybe I'll have a little heavier breakfast like some bread,
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some bran muffin with a bit of honey or maybe cereal.
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I usually use apple juice instead of milk.
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It has more carbohydrates and I just like the taste, that's it.
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Also, maybe I'll have half a cup of coffee.
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Sometimes I'll have hot cereal, but usually I try to avoid the added salt, butter and sugar.
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If I really need a big breakfast, I'll go for eggs.
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And usually I eat them minus the yolk because the yolk is where most of the fat and cholesterol is stored.
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Basically, you want to go for carbohydrates before working out and for protein afterwards.
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Protein are things like fish, chicken, red meat, veal, eggs, and so forth.
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Carbohydrates are bread, muffins, cereal, pasta, rice, potatoes.
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I make lunch my biggest meal.
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I usually eat fish, chicken, the salad and maybe a complex carbohydrate like rice or potatoes or pasta.
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Also I like vegetables a lot because they're a good source of fiber and they have a lot of vitamins, especially the dark green ones.
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A good rule of thumb for eating throughout the day is basically to decrease your carbohydrate intake
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and increase your protein intake as the day progresses.
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I basically start the day with carbs and end it with protein at dinner.
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Now if I'm gonna cheat and have a piece of cheesecake or whatever, I'll have it at lunch or maybe for breakfast.
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Ice cream for breakfast, right?
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Now how about snacks?
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Well basically I like simple carbohydrates like fruit, granola, muffins or bananas are real good because they have a lot of potassium
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which keeps you from getting muscle cramps and decreases your sodium intake.
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You know sodium retains water in your body and also raises your blood pressure.
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I try to use honey to replace sugar.
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Once I got away from salt and sugar and other heavy spices I found I didn't even miss them.
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And how about liquids?
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Well our bodies are 80% water so water is definitely very important.
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I try to drink bottled water if I can
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because it has less sodium and water generally flushes your system out and helps your complexion a lot.
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Fruit juices are good but watch the calories.
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And if you think about it, a big glass of orange juice is like about 4 oranges.
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I know a pal of mine who went on a fruit juice diet and actually gained about 10 pounds.
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So, uh, it's easy.
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Ohhhh ohhhh ohhhhhh ohhhhhh now Who's on it who?
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Oh take another look, tell me sweet things Mmm!
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Lou and who?
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Who's on it who?
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Okay, where are we here?
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Working a chest, are you doing okay?
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Who's on it who?
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Concentrating, focusing on your muscles Doing each movement slowly and deliberately, right?
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Good.
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Okay, well, shake loose.
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Great.
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Your head.
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Side to side.
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Good.
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Good, huh?
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Relaxed.
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You will remember my name.
560
Great.
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Good job.
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Again, good job.
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I feel
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it's really important when I'm working hard to take a few minutes each day to relax, to center and try to refocus myself.
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The intensity of modern life, the constant flow of information,
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personal relationships, your precious, making it being somebody overachieving to live the high technology lifestyle.
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It's your life and you can take control.
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It's up to you.
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Here are a few simple exercises I use to relieve stress.
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Okay guys, let's start with a slow comfortable head roll in in clockwise motion.
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Alright, great.
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Slowly go around.
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Relax.
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This will work out tension on the neck muscles.
575
Great.
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Remember, sit with your back straight and your buttocks towards the back of your chair.
577
Okay, let's try some shoulder shrugs.
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One, two, shoulders back, back, that's it, relax, you need that tension,
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it's easy, and now you put your face, let's relax, your face, okay,
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close your eyes, close, and hold,
581
and your jaw open close open close let it out how about some breathing take a breath in hold it
582
and blow it out blow blow blow blow blow blow blow take a breath in
583
and blow out the tension Man it out.
584
Now you should feel terrific.
585
Energized, relaxed, revitalized, and ready to make your fantasies come true.
586
Now the key is, by realizing who you are and where you are now, there's absolutely nothing to stop you from going all the way.
587
In other words, maximizing your potential.
588
Sometimes I ask myself, how many times have I done this?
589
How many sit-ups, how many push-ups, how many times have I done early in the morning?
590
Why am I doing all this?
591
Is it really worth it?
592
And how many more times will I have to do this to stay in shape and to maintain my lifestyle?
593
But then I know that having the strength to work out gives me more strength.
594
Strength to find what I'm looking for in life.
595
In life, which is still a struggle.
596
And like anything worth having in life, if you want to stay in shape, you have to work for it.
597
You were talking faster, I can tell my love again Like a bottle of water,
598
even in a cup of beer
599
I can keep running out of bed and play Into your blood and your hands and play
600
Play the way I do You are conversation Walking missionary
601
Uniscalation True, true, true, true I can be the one,
602
baby, baby, baby Baby, baby, baby, baby Baby, baby
603
I got money I got power
604
I got lost just like you I could be the baby,
605
baby Into the wild, baby I could be the baby,
606
baby Into the wild, baby Baby, what I mean?
607
Baby, what is it?
608
Baby, what is it?
609
Baby, what is it?
610
Baby, what is it?
611
I've got money.
612
I've got power I've got dust Just fall away
613
I could be the Blood and flame
614
Be better to burn away I could be the Blood and flame Be better to burn away
615
I can be birthday man, baby to your birthday man.
616
I can be birthday man, baby to your birthday man.
617
I can be the one I've got to find, baby to your birthday man.
618
I could be the man, you're the man who's been to you
619
I'm not going to die.
620
Thank you.
เกี่ยวกับบทเรียนนี้
คุณกำลังฝึกภาษาอังกฤษกับ "Dolph Lundgren - Maximum Potential - Japanese VHS" ด้วยเทคนิค Shadowing — วิธีที่พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ
ฟังทีละประโยค สังเกตการเน้นเสียงและการเชื่อมเสียง แล้วพูดตามดังๆ อย่างมั่นใจ ฝึกวันละ 15–30 นาทีจะเห็นผลลัพธ์ที่ชัดเจน
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ