Luyện nói tiếng Anh bằng Shadowing qua video: How to Tighten and Flatten Stomach with Just ONE EXERCISE
Chọn chế độ luyện tập
Mỗi chế độ mở một phòng luyện tập toàn màn hình.
133 câu
Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.
1
how to tighten and flatten your stomach with just one move.
cách làm săn chắc và phẳng bụng chỉ với một động tác duy nhất.
2
And we're not talking about sit-ups.
Và chúng ta không đang nói đến bài tập gập bụng đâu.
3
Everyone knows this as a fact.
Mọi người đều biết đây là một sự thật.
4
You must absolutely make sure that the calories you're putting in your body do not exceed what you're expending or using.
5
And that way, if we create a deficit, then this is naturally going to ride right into a loss of weight.
6
Let's just take a look at this.
Chúng ta hãy cùng xem qua cái này nhé.
7
That's fundamentally how you lose body fat by creating a calorie deficit.
Về cơ bản, đó là cách bạn giảm mỡ cơ thể bằng cách tạo ra sự thâm hụt calo.
8
The only true requirement is that you maintain a calorie deficit.
Yêu cầu thực sự duy nhất là bạn phải duy trì tình trạng thâm hụt calo.
9
This puts you in an overall calorie deficit.
Điều này giúp bạn tạo ra sự thâm hụt calo tổng thể.
10
If you're having a hard time reaching a caloric deficit.
11
About how to stay in a calorie deficit.
12
Every time I would ask an older individual who is overweight that wanted to lose weight, when did your stubborn metabolism start?
13
It was usually in their late 20s or early 30s after a series of calorie restrictive diets.
14
And it is a theory, it's not a fact.
15
I mean, we've tried this for decades and it just has not worked.
16
Here's the missing piece of the puzzle that you really need to understand.
17
Our bodies are not as simple as a car where you have inputs and outputs.
18
We have what's called the endocrine system.
19
And this system causes our body to adapt within its environment.
20
And so what the body is going to do when you lower your calories is it's going to adjust.
21
It's going to become more efficient, which you may feel that it's a bit slow it can run further on the same amount of fuel as before.
22
The other problem with lowering your calories is that now we increase the battle of hunger,
23
cravings, and now it's going to be even harder because you're going to have to increase your willpower to stick to it.
24
So is this whole calorie deficit model sustainable?
25
No, it's not.
26
I want to bring up one book right here.
27
It's called Guyton's Physiology.
28
And I want to show you two quotes out of the book.
29
Page 927, right here.
30
Let's take a look at this.
31
All aspects of fat metabolism are greatly enhanced in the absence of insulin.
32
Then we have page 822.
33
It says right here, when carbohydrates are not utilized for energy,
34
almost all of the energy of the body must come from the metabolism of fats.
35
I really think people who are stuck in this outdated model of calorie deficit just don't understand insulin.
36
And unfortunately, you know, when you're taking classes, whether you're studying guidance physiology, maybe in school, they're not going to really emphasize that point.
37
To really understand this, you're going to have to really dive into it
38
and study it after you graduate because it's not really taught.
39
Insulin is the hormone that controls whether you burn fat or not.
40
If you reduce insulin, your body can then tap into your own fat for energy.
41
And the thing that triggers insulin is carbohydrates.
42
If we look at the three parts of food, we have carbohydrates, protein, and fat.
43
It's the carbohydrates that stimulate insulin the most.
44
Fat actually is neutral.
45
Protein has a moderate effect on insulin, but it doesn't even compare to carbohydrates.
46
This right there tells us you cannot treat all three of these equally.
47
All calories are not the same.
48
It is important to talk about the quality or the type of calorie we're talking about.
49
And if we really want to lose weight, we must lower insulin.
50
To do that, we must lower our carbohydrate calorie.
51
What's interesting about lowering our carbohydrate calorie and lowering insulin, our body needs to get fuel.
52
Where is it going to get the fuel?
53
When you are eating, you're getting your energy from your food.
54
When you're not eating, where are you getting your energy from?
55
Are you getting it from fat?
56
If you're living on a higher carbohydrate diet, it's very unlikely you're going to be able to tap in too much fat.
57
If you can lower your carbs, your body can then finally tap into your own fat.
58
Let's say, for example, you're living on 1,500 calories with the low-carb diet.
59
You're also, in addition to those 1,500 calories, using a good amount of fat calories.
60
It could be, I don't know, 500 or more, maybe 700, 800 additional calories that we can put in the pool for energy.
61
Part of it's diet, part of it's your own fat.
62
And so guess what's so cool about that? your hunger goes away.
63
You're no longer craving carbs between meals.
64
Why?
65
Your body is eating your own fat between the meal.
66
If you don't lower insulin, your body's not going to eat your own fat.
67
But if you do lower insulin with low carb, then the body will eat your own fat as fuel.
68
We can make it easy on yourself, not have any cravings or hunger while you're doing your weight loss program, or you can cut your calories.
69
And the cool thing about the ketogenic diet, which is the low carb diet is that a lot of the energy
70
that your body's running off of is not from the diet.
71
It's from your own body fat.
72
And I think one argument that some people bring up is, yes, doing low carb, it's going to help you.
73
But then also when you do fasting, you're naturally lowering your calories.
74
And some people will say the reason why the ketogenic diet helps you lose weight is you're eating less calories
75
because it's all about calories.
76
If that's true, then how do you explain that when you go on a ketogenic diet and you do intermittent fasting, and yes, you might be eating less calories, you don't crave anything.
77
We compare that to you just cutting your calories and not your carbohydrates.
78
you're going to be craving all day long.
79
If your body is getting enough fuel, there's no reason to slow down the metabolism because your body's getting all the energy it needs.
80
This is the purpose of fat, to be able to survive between meals.
81
You want to think about your fat as a biological pantry that you're tapping into.
82
So you don't have to tap into your actual pantry.
83
This does work, and I have 8,000 people to prove it.
84
Check this out on my website.
85
The other little point on this is that fat provides more than double the energy than glucose provides.
86
It's very important to tap into fat to use that as a nice, sustainable amount of energy for your body.
87
The key to this whole thing is turning insulin way down.
88
I am almost to the exercise I'm going to show you to tighten and tone the midsection, but I wanted just to kind of mention just one thing.
89
It takes about two to three days to get into the state of ketosis.
90
So it's not that long, but it does take two to three weeks to fully get into hardcore fat adaptation.
91
And I want to explain the difference.
92
Fat adaptation is when your body is burning the most fat possible.
93
And your body can burn ketones, but it can also burn fat.
94
That's actually two different sources of fuel.
95
If we look at carbohydrates, proteins, and fats, carbohydrates should be about 5% of the diet.
96
The protein should be about 20%, and the rest should be the fat.
97
Inside your abdomen, you may have what's called visceral fat, and that is going to come off with the diet that I just mentioned.
98
You also have the superficial layer of fat, which is also like a spillover from the other fat that is being backed up into the organs.
99
Deeper in there, you have a layer of fascia.
100
This fascia is like a gel-like connective tissue, and it can atrophy if you don't use it.
101
And that atrophy can look like a flabby stomach.
102
What I'm going to show you is one of the best exercises
103
that is not a setup that is going to tone
104
and tighten this area around your abdomen to get rid of
105
that flabby stomach and almost act like a girdle that's keeping everything nice and tight and toned.
106
All we're going to do is this one exercise called, it's a funny name, the dead bug.
107
And it's called a dead bug because it looks like a dead bug upside down, trying to flip over.
108
And I'm going to recommend you do this alternating your leg and your arm when you reach back.
109
You see, this will give the optimum tension in the middle section to stimulate the fascia
110
and the muscles to get really nice in tone versus if you did sit-ups or crunches.
111
The problem with that is you're going to activate the deeper muscles called the psoas, which are the hip flexors,
112
and that is going to eventually cause your back to be out of balance.
113
So here's how you do it right here.
114
Today's exercise tutorial is the dead bug.
115
Dead bugs are great for helping to control front to back pelvic tilting.
116
That's also a good abdominal exercise that improves coordination, and it generally makes you long and straight.
117
One of the secondary functions is to help you control rotation in the hips.
118
So to get started, you're gonna lay down on your back.
119
We lay down on our back with our knees over our hips.
120
Our hips, knees, and ankles are bent at 90 degree angles.
121
Our back, our lower back is flat on the ground so that I cannot slide my hand underneath my back.
122
Alright, so it's by controlling this pelvic tilting we control the arch in our lower back.
123
Use your abdominals.
124
Your arms are straight up pointing at the ceiling.
125
From this position fully extend your left leg, your toes remain pointing at the ceiling, your lower back remains in contact with the ground.
126
Reset to the starting position and then you can switch sides or finish your set on the same side.
127
To vary this exercise we can move our arms and legs at the same time.
128
We can go same side or we can go opposite side.
129
Again the key is to keep your lower back in contact with the ground
130
and to only move those limbs and those parts of our body
131
that we want to move the lower back stays in contact with the ground do this exercise every single day
132
and within one or two weeks you're going to start to see some amazing results
133
if you want details on how to do the diet i put that video up right here check it out
Tải Ứng Dụng
Mọi thứ bạn cần để nói trôi chảy
Chấm điểm AIChấm từng câu nói
Luyện IPAThành thạo mọi âm
Từ vựngMở rộng vốn từ
Game Từ vựngHọc qua chơi
📺 Cùng kênh
B23
Vitamin D Testing Challenges
American AccentDaily ConversationUniversity StudentsWorking Adults
C15
What 5 Days Without Food Does To Your Body (Day 3 is Incredible)
American AccentDaily ConversationWorking Adults
B21
Fructose: The Most Dangerous Sugar for Belly – Dr. Berg
American AccentDaily ConversationUniversity StudentsWorking Adults
C11
Why Drinking 8 Glasses of Water Per Day is a Myth – Dr. Berg Explains
American AccentDaily ConversationUniversity StudentsWorking Adults
C13
The FASTEST Way to Rid Acne - Dr. Berg
American AccentTeensDaily ConversationHigh School Students
B2Castor Oil for Your Face (Nature's Botox)
Daily ConversationWorking Adults
B2The Safest Carb in the World (Why Some People Can Eat Any Carb)
American AccentBusiness EnglishUniversity StudentsWorking Adults
✨ Video gợi ý
B21
263 câu
Your Belly Fat Isn’t Going Away Because of THIS One Mistake — Fix It Before You Train Harder
Daily ConversationWorking Adults
B22
166 câu
what i eat for GUT HEALTH & CLEAR SKIN | anti-inflammatory, simple meals
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
189 câu
Targeted Kegel Exercises for Men: Sexual Health & Combat Prostatitis (ED.ep7)
Daily ConversationWorking Adults
B25
154 câu
How to stop GIVING UP on your routines and ACTUALLY stay consistent
American AccentBusiness EnglishDaily ConversationUniversity Students
B21
174 câu
How Competitive Eaters Stay so Lean
Daily ConversationWorking Adults
B21
14 câu
THE BEST TIME TO EXERCISE
Daily ConversationWorking Adults
B23
79 câu
You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!)
Daily ConversationWorking Adults
B21
166 câu
The Easiest Way to Hit 150g Protein in Just 1500 Calories
Daily ConversationWorking Adults
B22
226 câu
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
B29
5 câu
Eat Like This to Lose Fat | Dr. Andrew Huberman & Alan Aragon
Daily ConversationUniversity StudentsWorking Adults
Từ vựng và ghi chú luyện nói cho bài học này
Video này có 133 câu và 1785 từ để luyện shadowing. Phần lời nói dài 10:11. Người nói nói với tốc độ tự nhiên, khoảng 175 từ mỗi phút, gần với hội thoại hằng ngày. 84% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ đáng học trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| calorie danh từ | /ˈkæləɹi/ | ca-lo, ca-lo-ri |
| insulin danh từ | /ˈɪnsəlɪn/ | insulin |
| deficit danh từ | /ˈdɛfəsɪt/ | sự thâm hụt |
| tone danh từ | /ˈtəʊn/ | tiếng |
| metabolism danh từ | /məˈtæb.əˌlɪz.əm/ | trao đổi chất, biến dưỡng |
| meal danh từ | /ˈmiːl/ | bữa, bữa cơm |
| hip danh từ | /hɪp/ | hông |
| stomach danh từ | /ˈstʌmək/ | dạ dày, bao tử |
| hunger danh từ | /ˈhʌŋɡɚ/ | đói |
| compare động từ | /kəmˈpɛɚ/ | so sánh, so |
| muscle danh từ | /ˈmʌs.əl/ | cơ, bắp thịt |
| layer danh từ | /ˈleɪ̯ɚ/ | lớp |
| knee danh từ | /ni/ | đầu gối, gối |
| ceiling danh từ | /ˈsilɪŋ/ | trần, trần nhà |
| physiology danh từ | /ˌfɪziˈɑ.lə.d͡ʒi/ | sinh lý học |
Cụm động từ bạn sẽ nghe
| Từ | Nghĩa |
|---|---|
| bring up động từ | nuôi nấng, nuôi |
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | are not utilized · are stuck · being backed |
| Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật | people who are · diet, which is · fat, which is |
Phát âm cần chú ý
Người nói dùng 38 dạng rút gọn, ví dụ you're, don't, I'm. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “sh” và “zh”: adaptation /ˌæd.æpˈteɪ.ʃən/, efficient /ɪˈfɪʃənt/, tissue /ˈtɪʃ.(j)u/, tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/
- Từ dài — đặt trọng âm cho đúng: metabolism /məˈtæb.əˌlɪz.əm/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, sustainable /səˈsteɪnəbəl/, adaptation /ˌæd.æpˈteɪ.ʃən/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như calorie, insulin, deficit.
Phương Pháp Shadowing Là Gì?
Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.