跟讀練習: A 4-Minute 3-Day Routine to Refresh Your Schedule - 通過影片學習英語口語

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you Pose number one.

The Downward Facing Dog.

We'll begin our yoga sesh with a Downward Facing Dog Pose.

So get on all fours, keeping your wrists below your shoulders and your knees under your hips.

Then, tuck your toes under, press your hands into the floor, and straighten your legs to bring your bum up towards the ceiling.

We're gonna hold this pose for 30 seconds.

Ready?

Let's go!

The downward facing dog is one of the main poses in most types of yoga.

It works, stretches, and strengthens your entire body.

If it's too hard for you, you can bend your knees a little bit.

Ten more seconds - And...

Great job!

Pose #2 Plank Nothing can pump up the effectiveness of a workout like the plank can,

so let's do it.

Start by getting into a push -up position, now.

Place your forearms on the ground so that your elbows are right below your shoulders.

Make sure that your body forms a straight line from head to toe.

And that's it.

You're planking!

We'll put 30 seconds on the clock.

Go!

- Thank you.

The plank is actually one of the rare exercises that not only strengthen your core, but also work your entire body.

It can be pretty difficult to hold, but controlling your breathing is a nice little trick to make this exercise a little easier.

- - 5, 4, 3, 2, 1.

Well done!

Pose #3.

Upward Plank While we're still planking, let's try another type.

This one's called an upward plank.

Sit on the ground with your legs straight in front of you and your hands behind you.

Then...

Lift your hips while keeping your toes pressed to the floor.

All clear?

Great!

Your 30 seconds starts now!

The upward plank pose stretches your upper body, improves your balance, and strengthens your arms, legs, glutes, and core.

Just like with the regular plank, control your breathing to make it easier.

Thank you.

- Yeah.

5 more seconds.

Bravo!

Pose number four.

The Tree.

To get in the tree pose, stand tall with your feet together.

Slowly lift your right knee up, grab it, and place your right foot on the inner thigh of your left leg close to your groin.

Now, lift your arms up to the sky with your palms together.

Let's begin with your right leg raised for 30 seconds.

Mmm.

Thank you.

The first time I was going to make a dish of the rice.

If you're completely new to the world of yoga, practicing the tree pose is definitely a great starting point.

It improves your balance and teaches you how to breathe correctly.

Thank you.

You're doing great.

Keep it up. And amazing!

Now, let's do the same thing with your left knee raised.

- The first time I was going to cook the chicken.

- Thank you.

Tree Pose also strengthens and tones the calves, ankles, and inner thighs, so doing this exercise regularly will leave you with some very nice -looking legs.

As an added bonus, it also does a lot for your core.

Thank you.

three two one done Pose #5: Warrior One.

Take a really wide stance and rotate your hips so

that your right leg is in front of you and your left leg is behind you.

Bend your right knee so that your shin forms a straight vertical line.

Roll your shoulders back, lift your chest, and reach your arms with your palms together.

Let's do 30 seconds on the right foot.

- - - Warrior One stance is one of the main poses in many yoga practices.

It's essential for improving the strength of the core and the entire lower body.

While you're doing it, be sure to breathe calmly.

And now change it up to your left leg.

I'm going to go to the next video.

Thank you.

Among other things, Warrior One also gives a good stretch to your chest, lungs, shoulders, hips, thighs, and the list goes on.

Try not to tip your pelvis forward as it can put too much pressure on your lower back.

- We're almost done. And...

That's it for Warrior 1.

Now get ready for Warrior Stance 2.

Pose #6 - Warrior II Like Warrior One,

stand with your feet about one leg length apart, but don't square your hips this time.

Turn your right foot out and bend that knee at a 45 -degree angle.

Now, stretch your arms out to the sides and gaze over with your right hand.

Let's do half a minute on the right side.

- Warrior II stretches your hips and inner thighs while improving your balance tenfold.

If you have any kind of neck problems, don't turn your head to look over your hand though.

Just look straight ahead.

I .

Okay, now let's do the left side.

- Mm -hmm.

- Warrior II can also help improve digestion and relieve backaches.

Not to mention, it significantly increases your stamina, making you stronger both physically and mentally.

- - Just a couple more seconds and done!

you Pose #7: The Extended Side Angle Start by getting into Warrior II,

only instead of stretching your arms out to the sides, bend your body to place your right hand on the floor next to your right foot.

Then, stretch your left hand up towards the ceiling, keeping a straight line from the right hand to the left.

As always, let's begin with the right side.

This particular pose is designed to target the sides of the torso and strengthen the legs, hips, hamstrings, calves, shoulders, chest, and spine.

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- - - So basically your whole body.

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Not bad, right?

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And now, time to switch to your left side.

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The extended side angle pose also opens up the lungs, improves digestion, and helps relieve stress.

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Oh, and it can sharpen your mind, too.

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Try to focus on exactly what each part of your body is doing during the pose.

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Doing this regularly will make all of your problems with concentration disappear.

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- Thank you.

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And that's it for this pose.

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Take a deep breath and let's move on to the next one.

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Pose number 8: Seated Forward Bend.

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Let's get back down on the floor, shall we?

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Sit down with your legs pulled together straight out in front of you.

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Now, start to lean forward from your waist, reaching for your toes.

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Once you've reached your limit as far as stretching goes, hold it for the next 30 seconds.

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You can probably feel it right about now, but this pose is awesome for stretching your lower and upper back as well as your hamstrings.

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It opens up the entire body, teaches you to breathe when you're in an uncomfortable position, helps with headaches and anxiety, and reduces fatigue.

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Just make sure to keep your back straight and do the pose correctly.

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- - Mm -hmm.

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Hold it a little more and nailed it.

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Pose number nine.

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Bridge.

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Lie on your back with your knees bent up.

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Lift your hips up towards the ceiling and hold this position.

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Yep, it's pretty straightforward.

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Your time starts now.

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- The bridge is yet another essential pose for beginners.

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It manages to stretch both the front and the back of the body.

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It also improves blood circulation and digestion, helps relieve stress, and opens the lungs and thyroid.

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Not that many exercises can do that, right?

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Hold it, and done.

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Keep up the energy.

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The next exercise is right around the corner.

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Pose number 10, child's pose.

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Start child's pose by sitting on your knees on the mat.

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Then, lower your head to the floor with your hands reaching forward or rested at your sides.

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Now, just relax for the next 30 seconds.

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- Thank you.

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Child's Pose is the best resting pose for any stress and tension relief.

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It's also good to do it in between difficult exercises to calm down your body and mind.

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Plus, it improves your digestion, relieves back and neck pain,

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and stretches your hips, thighs and ankles. And...

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Time's up.

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Pose #11: Cobra Pose.

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To get into Cobra Pose, start from the Downward Facing Dog.

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After that, come forward into a plank, bend your elbows, and slowly lower your hips down to the floor.

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Roll your shoulders back and gently lift your upper body.

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Elegant and easy.

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Ready to hold it for the next 30 seconds?

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Then let's get to it!

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- - This pose strengthens your back and opens up your chest and shoulders.

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It also decreases stiffness in the lower back.

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Do it carefully if you have any back injuries.

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In that case, it's actually better to stay away from this pose until you get better.

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- Mm -hmm.

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Three.

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Two, one, nice.

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Pose number 12 bow pose This one's not too hard depending on your flexibility.

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Just lie on your stomach on the ground or mat.

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Bend your knees, lift your thighs up off the floor, reach back and grab your ankles.

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Hold it there for half a minute.

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- Bow pose is a miracle for stretching the whole front and back of your body,

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while additionally improving your posture and spinal flexibility.

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However, if you have frequent migraines or insomnia, it's better to avoid this pose.

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The same goes for those diagnosed with high or low blood pressure.

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Just replace this one with a different yoga pose.

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- And.. wonderful!

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three more exercises to go.

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you you Pose number 13.

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Boat Pose.

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Start by sitting on the ground.

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Bend your knees, lean back, and lift your feet until your shins are parallel to the floor.

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If you feel comfortable with this position, extend your arms forward.

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Straighten your legs so that your body makes a V -shape.

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There you go!

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You're now a boat!

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Be one for the next 30 seconds.

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- Boat pose is a huge stress reliever.

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It also improves digestion, stimulates the kidneys, thyroid and intestines and strengthens the thighs and lower back.

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If you're a lady and it's that time of the month, you're better off skipping on this pose since it won't be very beneficial for you during your period.

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It's also not advisable to do it regularly if you suffer from asthma or diarrhea.

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Three more seconds and stop.

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You're doing great.

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Keep it up.

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you you Pose #14.

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Fish Pose.

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For this one, start off by lying on your back, keeping your feet on the floor and your knees bent.

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Then, lift your upper body while sliding your hands under your butt.

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Keep your forearms and elbows close to the sides of your body and lift your upper back off the floor.

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Your 30 seconds begin right now.

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This pose strengthens your hamstrings and lower back.

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It also opens up your hips and rib cage.

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Again, if you have migraines or insomnia, this pose definitely shouldn't be part of your yoga training.

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During menstruation, however, it can help ease the pain.

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- Yeah.

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- 3, 2, 1, Done!

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- Ready for our last exercise?

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Pose #15.

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Wind Relieving Exercise This final exercise does exactly what it sounds like, but we'll get into that later.

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Let's start by lying on your back and bringing both knees up to your chest.

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Press on your lower abdomen by holding your knees tight in your arms.

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Then, raise your head, neck and chest and bring them close to your knees.

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Hug yourself like this for the next 30 seconds.

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Thank you.

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Thank you.

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This pose helps improve your digestion and release toxic gas from your system.

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Yep, hence the name.

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As for your muscles, it mostly stretches your lower back and strengthens the spine.

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Come on, almost there. And congrats.

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Thank you.

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You've completed the entire workout!

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Give yourself a nice pat on the back for this one.

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背景與語境

在這個四分鐘的日常瑜伽影片中，教練分享了一套為期三天的鍛鍊計劃，旨在幫助觀眾提升身體和心靈的能量。教練通過清晰的指導，引導觀眾進行基本的瑜伽體式，包括向下犬式、平板支撐、向上平板支撐和樹式。每個體式都有助於增強力量、伸展肌肉，並改善平衡感。這些簡單而有效的動作不僅僅利於身體健康，同時也提供了一個放鬆的機會，有助於減輕壓力。對於英語學習者來說，這樣的影片不僅能夠幫助他們學習新的鍛鍊方式，也能提升他們的英語聽力和發音水平。

日常交流中的五個常用短語

向下犬式：一種基本的瑜伽姿勢，有助於全身拉伸和強化。
平板支撐：一種核心力量訓練動作，注意保持身體直線。
向上平板支撐：有利於上身拉伸和平衡能力的提升。
呼吸控制：在鍛鍊過程中，控制呼吸可幫助減輕困難。
樹式：一種提升身體平衡的姿勢，能夠增強專注力。

逐步影子跟讀指南

觀看並跟隨這個影片，你可以通過影子跟讀（shadowspeak）來提高你的英語發音技巧。以下是逐步的指導：

第一步：先仔細觀看影片，注意教練的發音和語調，尤其是在呈現每個體式時的描述。
第二步：暫停影片，嘗試自己模仿教練的每個動作，同時跟讀他們的解說。此時可以使用英語影子跟讀（英語影子跟讀）的方法，儘量同步發聲。
第三步：重複這個過程，多次練習，直到能夠自然流利地跟上教練的節奏。
第四步：可以設定專門的影子演講時間，在這段時間內只專注於提高自己的發音，逐漸掌握更復雜的動作描述。
第五步：記得控制你的呼吸和節奏，這樣可以幫助你在發音時更加清晰，並減輕緊張感。

通過這樣系統的練習，你將會在鍛鍊身體的同時，提升你的英語能力，特別是在發音和口語交流方面，反覆練習將大幅提高你的自信心。使用影子演講（shadow speech）的方法，可以讓你在日常生活中變得更加流利。

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	you've reached · You've completed
現在進行時 am/is/are + -ing — 此刻或近期正在發生的事	You're planking · we're still planking · You're doing
“will” 表將來 will + 動詞 — 決定、承諾或預測	We'll begin · We'll put · will leave
“going to” 表將來 be going to + 動詞 — 計劃或明顯即將發生的事	gonna hold · I'm going to go

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: A 4-Minute 3-Day Routine to Refresh Your Schedule - 通過影片學習英語口語

選擇練習模式

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背景與語境

日常交流中的五個常用短語

逐步影子跟讀指南

影片中的語法

什麼是跟讀法？