Shadowing Practice: What your push-ups are actually missing (feat. Red Delta Project) - Learn English Speaking with Video
Ders oluşturuluyor...
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Yellow Dude brought in legends to make your training go bananas.
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Today, it's Matt from Red Delta Project to make your push-ups and pull-ups actually count.
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Greetings my friend, Matt Schifferle here for the Red Delta Project.
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Today we are talking about how you can build more muscle
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and strength than you've ever had before with a routine that is comprised of primarily push-ups and pull-ups.
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Because simple routines have lots of advantages to them.
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They're simple and efficient as far as time, energy, and equipment requirements.
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You don't need a gym, and you don't even need to have a lot of complexity in the programming.
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A constrained approach to your strength training doesn't allow you to be lost in variety and a lot of novelty,
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nor can you hide in complexity to distract you from the job at hand,
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which is getting really strong and powerful at very basic fundamental exercises.
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But don't make the mistake of thinking that, okay, I will do push-ups and pull-ups until I'm just completely sick of the movements and burn myself out on them.
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Always remember that success comes from improving how well you do the techniques, not just how much you do it until you exhaust yourself.
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And for this, I have two suggestions for you.
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The first of which is to set your tension before every set of push-ups and pull-ups.
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So for the example of doing push-ups, lay down on the floor, position your hands and your shoulders and every inch of your body where you want it to be,
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then purposely flex the muscles you're going to work, chest, shoulders, triceps, even your glutes and your abs, before finally applying resistance when you push off the floor.
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When it comes to your pull-ups, you want to grab onto the bar, set the tension, squeezing all of your back muscles,
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your shoulders, biceps, even your grip muscles before lifting your feet off the floor or off of some sort of a support, like a sturdy chair.
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Doing this will ensure that you are using your muscles to a very high degree in every repetition, for every set, in every workout,
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to not only produce a much stronger stimulus for building muscle and strength, but it also helps to protect your joints.
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The second thing I recommend to do is to put a little bit of acceleration to emphasize the concentric
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or lifting portion of each repetition.
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Lower yourself down smooth and under control
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and then drive yourself off the floor for push-ups or up towards the bar when you're doing pull-ups.
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This acceleration for the concentric phase makes your muscles work just a little bit harder
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and engage all your muscles as a cohesive unit for functional power, athleticism, and to stimulate more strength and hypertrophy.
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And speaking of which, if you want to use this to program with an emphasis on building muscle, two to three hard sets,
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pushing about 10 to 20 repetitions, close to failure for at least two to three sets.
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If you want to program this for strength, four or five sets, keeping a few reps in the tank, but with a heavier level of resistance,
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either weighted or with progressive technique, so that you force the muscle to hold more tension.
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This way, you can use push-ups and pull-ups to achieve whatever goals that you want and improve your proficiency in each technique.
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Best of luck in your workouts this week.
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Be fit and live free.
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Two moves, that's it.
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If your push-ups still look rough after this, that's on you.
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This one was a team-up with Matt from Red Delta Project.
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Want more of these?
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Drop a name in the comments.
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Now train.
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Go bananas!
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Bu dersin kelimeleri ve konuşma notları
Bu B2 seviyesindeki konuşma dersi “What your push-ups are actually missing” videosuna dayanıyor. En çok tekrarlanan kelimeler: muscle, push, pull, strength, floor. Bu videoda gölgeleme çalışması için 41 cümle ve 636 kelime var. Konuşma bölümü 3:47 sürüyor. Konuşmacı dakikada yaklaşık 168 kelimeyle, günlük konuşmaya yakın doğal bir hızda konuşuyor. Kelimelerin yalnızca %81’i İngilizcede en sık kullanılan 3.000 kelime arasında, bu yüzden kelime dağarcığı zorlayıcı.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| repetition isim | /ˌɹɛp.əˈtɪʃ.ən/ | tekrarlama, tekrar |
| concentric sıfat | /kənˈsɛn.tɹɪk/ | eş merkezli, merkezleri bir |
| acceleration isim | /əkˌsɛl.əˈɹeɪ.ʃən/ | tacil |
| banana isim | /bəˈnænə/ | muz |
| complexity isim | /kəmˈplɛk.sɪ.ti/ | karmaşıklık |
| biceps isim | /ˈbaɪ.sɛps/ | iki başlı |
| cohesive sıfat | /kəʊˈhiː.sɪv/ | bağlı, yapışık |
| constrain fiil | /kənˈstɹeɪn/ | zorlamak |
| proficiency isim | /pɹəˈfɪʃənsi/ | ehliyet, yeterlilik |
| sturdy sıfat | /ˈstɜrdi/ | sağlam |
| novelty isim | /ˈnɑvəlti/ | yenilik |
| greeting isim | /ˈɡɹiːtɪŋ/ | tebrik, selam |
| emphasize fiil | /ˈɛm.fə.saɪz/ | vurgulamak |
| distract fiil | /dɪˈstɹækt/ | dikkati dağıtmak |
| exhaust fiil | /ɪɡˈzɔst/ | salmak, eritmek |
Dikkat edilecek telaffuzlar
Konuşmacı don't, you're, doesn't gibi kısaltılmış biçimleri 9 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “sh” ve “zh” sesleri: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, proficiency /pɹəˈfɪʃənsi/
- Uzun kelimeler — vurguyu doğru yere koyun: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, complexity /kəmˈplɛk.sɪ.ti/, athleticism /æθˈlɛtɪsɪzəm/, hypertrophy /haɪˈpɜɹ.tɹə.fi/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; repetition, concentric, acceleration gibi kelimelere özellikle dikkat edin.
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.