跟讀練習: How I Train my Core (5 Simple Exercises) - 通過影片學習英語口語
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118 句
如果句子過短或過長，請點選 Edit 進行調整。
1
These days, core training can seem complicated, but I've been going back to the basics,
2
and I'm always extremely surprised at how strong a body you can create with just you in the ground.
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So for those of us that can't make it to the gym to use weights or fancy machines,
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here's five simple exercises that will connect your core, protect your lower back, and give you the torso that makes you look good and feel good.
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Number one, front plank.
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There's a reason why planks are given to most beginners.
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They're powerful in creating a strong foundation.
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Now the path of least resistance in a plank is to let your pelvis drop and your core relax.
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The plank is all about finding that tension that resists the pull of gravity.
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To achieve this, you simply have to turn on most of the muscles on the front side of your body.
要達成這個目標，你只需要啟動身體前側大部分的肌肉。
11
Abs, obliques, serratus interior, but also the deeper muscles closer to your spine.
包含腹肌、斜肌、前鋸肌，還有靠近脊椎的深層肌肉。
12
And when you squeeze your glutes and push your shoulder blades to the side of your ribcage, you create this hollow, powerful position.
當你收緊臀肌，並將肩胛骨往肋骨兩側推時，就能形成這個中空且有力的姿勢。
13
Of course, even the beginner can get started here, slowly working to the feet over time.
當然，即使是初學者也可以從這裡開始，隨著時間慢慢練習到能碰到腳的程度。
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The plank is an isometric.
棒式是一種等長運動。
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You're learning how to create strength, not through moving, but holding.
你正在學習如何產生力量，不是透過動作，而是透過維持靜止。
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They're extremely safe.
它們非常安全。
17
Often you can train these with an injured knee or back, and it's how you can be skinny, but strong.
通常就算膝蓋或背部受傷，也可以透過這些動作訓練，而且這也是為什麼你能擁有精瘦卻強健的體態。
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It's not about growing muscle.
這跟增長肌肉無關。
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It's learning how to activate and strengthen the muscles that generally protect our spine and improve our posture.
這是學習如何啟動並強化一般用來保護脊椎、改善姿勢的肌肉。
20
A 60 -second plank is the standard, but 90 to 120 will have you feeling unbreakable.
標準的棒式動作是撐60秒，但如果能撐90到120秒，會讓你覺得自己強大到無堅不摧。
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Number two, side plank.
第二個動作，側平板支撐。
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I don't know about you, but I definitely find my side core muscles are underutilized in day -to -day life.
我不知道你怎麼樣，但我確實發現自己的側邊核心肌群在日常生活中很少用到。
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The side plank activates muscles like the QL and obliques,
側平板支撐會啟動腰方肌與腹斜肌等肌肉。
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And it teaches your body how to coordinate those activations with your glute muscles in the side of your hip.
而且它會教導你的身體，如何將這些肌肉收縮動作與臀部側邊的臀肌協調運作。
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It's also great for the shoulder to push away directly to your side.
直接往身體側邊推開，對肩膀也很有好處。
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Think of your body like a bridge.
把你的身體想像成一座橋。
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It wants to cave between your elbow and your feet.
它會在你的手肘和腳之間凹陷下去。
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Use muscular tension to keep that hip raised.
運用肌肉張力維持髖部抬高的姿勢。
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Side planks are actually quite hard if you haven't trained them before.
側平板支撐其實滿難的，如果你之前沒有練過的話。
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Going on your knees is a great place to start.
從跪下這個動作開始是個很好的起點。
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And by pushing your hips down and then up, you learn which muscles need to activate to keep the hip raised.
接著透過將臀部向下推再向上抬的動作，你就能了解需要啟動哪些肌肉來維持臀部抬高的姿勢。
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And eventually, if you lift the top leg, then the bottom hip has to work tremendously.
最後，如果你抬起上方的腿，下方的髖關節就必須非常用力運作。
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Most people don't realize that the side plank is a powerful glute medius exercise.
多數人不知道側平板支撐是一項很有效的臀中肌訓練動作。
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It's these glute muscles that can often become weak and create hip imbalances, affecting the low back.
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Taking it to one leg for just 10 to 15 seconds is quite a challenge.
單腳站立僅僅10到15秒就已經是相當大的挑戰了。
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But if we switch the leg that we push through, we arrive in the Copenhagen plank.
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Now we strengthen the top leg inner thigh muscles.
現在我們要強化上方那條腿的大腿內側肌肉。
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If you think of all the exercises you do at home or in the gym, most people find they never work the inner thighs.
如果你回想一下自己在家或健身房做的所有運動，多數人會發現這些動作幾乎都鍛鍊不到大腿內側。
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But the inner thighs connect to the pelvis, and they seem to be a pretty vital part of your core.
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If you're just getting started, train the standard side plank and work up to 30 to 60 seconds.
如果你才剛開始練習，請先練習標準側平板支撐，逐步進步到可以維持30到60秒。
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As soon as you feel strong enough, introduce the single leg and the Copenhagen variations.
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A lot of testimonials these days are fake.
現在很多見證都是假的。
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Here are some screen grabs from my email of people having success with our daily reps program.
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My quick elevator pitch is that it's only 30 minute workouts.
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It's potent exercises done mostly body weight that'll get you very fit.
這些主要運用自身體重的高強度訓練動作，能讓你變得非常健壯。
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Sent straight to your phone, super user -friendly app.
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We give you a healthy mix of strength, mobility, and conditioning so you can build a balanced body.
我們為您規劃結合肌力、活動度與體能訓練的均衡課程，幫助您打造協調發展的體態。
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We're constantly updating this program.
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We're actually adding in reverse and side plank because I've been loving them so much.
我們這次反而加入了反向棒式和側棒式，因為我實在太愛這兩個動作了。
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I'm going to drop you guys a discount.
我要給你們一個折扣優惠。
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Use code CORE, 20 % off.
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And finally, rounding out our planks is the reverse plank.
最後，我們要介紹的棒式動作是反向棒式。
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These strengthen your body in an extremely unique way.
這些東西會以一種極其獨特的方式強化身體。
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First, you must stabilize through your shoulder blades by rolling the shoulders back.
首先，你必須透過將肩膀向後收，利用肩胛骨來穩定身體。
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Then the glutes and hamstrings fire like crazy to raise the hips.
接著臀肌和膕繩肌會劇烈收縮，將臀部抬起。
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But the ab muscles also activate to stop the hips from raising too high and to keep a neutral body line.
但是腹部肌肉也會收緊，以避免臀部抬得過高，並維持身體的中立線。
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These are the ultimate posture corrector.
這些是最頂級的姿勢矯正帶。
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It strengthens where a lot of people lose muscle from sitting in chairs and staring at screens.
它能強化許多人因為久坐椅子、盯著螢幕而流失肌肉的部位。
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The plank that works the posterior chain and starts to balance the front of the core work we've done previously.
這個棒式動作可以訓練後側鍊，並且開始平衡我們之前做過的前側核心訓練。
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Both reps and holds can be great.
不論是次數組訓或是靜止維持訓練，效果都很好。
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I do a combination of both.
我兩種方式都會搭配著用。
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If you don't quite have the strength to raise the hips from the elbows with a straight body line,
如果你的力量還不足以讓身體保持一直線、用手肘將臀部撐起，
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you can take baby steps towards this position by working on a crab press.
你可以先從練習蟹式推舉開始，一步步朝這個動作目標前進。
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Keep the knees bent with the hands behind you, raise the hips.
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This will be much less intense on your core glutes and hamstrings, but will start to develop the shoulder strength to work towards the reverse plank.
這個動作對核心、臀肌和腿後腱的負荷會小很多，但可以開始培養肩部力量，為後續做反向棒式做準備。
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And if you feel like your arms are just too short, you can always do the full reverse plank on your hands.
如果你覺得自己的手臂實在太短，隨時都可以用雙手做完整的反向棒式。
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Number four, leg lifts.
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These move the legs which engages the hip flexors.
這些動作會移動腿部，進而啟動髖屈肌。
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This is one of the simplest exercises you can do using gravity to help strengthen your core and hip flexors together.
這是你可以運用重力同時強化核心與髖屈肌的最簡單動作之一。
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As you lower the feet, the core must stabilize the legs while the hip flexors are challenged to get long and strong.
當你放下雙腳時，核心必須穩定腿部，同時髖屈肌會受到刺激，得以拉長並強化。
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And taking that bottom position slow and controlled will give you a lot more benefits.
以緩慢且受控制的方式維持那個最低位置，會帶來多得多的好處。
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Now a hanging leg lift may be my choice if I have a bar handy.
如果身邊剛好有單槓的話，懸垂舉腿會是我的首選動作。
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But the cool thing about a lying leg lift is it changes the angle of where your hip flexors receive the force.
不過仰臥舉腿的好處在於，它會改變髖屈肌受力的角度。
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You can't replicate this bottom position when you're upright and that's why I put these back into my routine.
當你保持直立姿勢時，是無法重現這個底部姿勢的，這就是為什麼我把這些動作重新加回我的訓練計畫裡。
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Now to get started you can do less range of motion not dropping your feet as low to the floor
現在開始的時候，你可以先做比較小的動作幅度，不要把腳放得太低接近地面。
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and you can also stick your hands under your hips which will give you a bit better leverage.
你也可以把雙手墊在臀部下方，這樣能提供更好的施力支點。
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10 slow and controlled reps can be enough to strengthen the heck out of your hip flexors.
10下緩慢且控制得當的重複動作，就足以讓你的髖屈肌變得超強壯。
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Number five, superman lifts.
第五項，超人式舉體。
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We need something that directly trains the lower back.
我們需要能直接訓練下背部的動作。
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The superman lift will train your erectors, glutes, and other spinal muscles to extend.
超人舉能訓練豎脊肌、臀肌以及其他負責脊椎伸展的肌肉。
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Superman lift is simple and it works great for an equipment -free option.
超人式舉動作很簡單，是不需要器材就能達到很好效果的選擇。
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But I find if we can stabilize the feet by placing them under a couch or having someone sit on them,
但我發現如果我們把腳放在沙發底下，或是請人坐在腳上來固定腳的位置，
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it makes this exercise far more powerful.
這會讓這項練習的效果強上許多。
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See, just like all the plank work we've done, if you have a point of contact to press firmly into,
你看，就像我們之前做過的所有平板支撐動作一樣，只要有一個可以穩穩施力的接觸點，
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it allows you to create realistic tension through your body, and it'll most likely carry over into real -life strength better.
它能讓你透過身體產生寫實的張力，而且很可能更能轉換成現實生活中的力量表現。
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There's also this version that
還有這個版本
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Knees Over Toes guy showed in the back extension video we made together.
「膝蓋過腳趾」教練在我們一起拍的背部伸展影片中現身了。
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As a bonus movement, I want to show you the crawl switch.
當作額外的動作示範，我要跟各位展示爬行切換開關。
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I work this into my movement practice weekly.
我每週都會把這項內容納入我的動作訓練中。
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Everything we've done up until now is linear and stability focused.
我們到目前為止所做的一切，都是以線性運作與穩定性為優先。
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The crawl switch engages the core through rotation.
緩行開關透過旋轉來接合核心。
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It's like hitting the core 360 degrees with one movement.
這就像是用一個動作，從360度全方位擊中核心。
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See, the first five movements are kind of like prehab.
你看，前面五個動作有點像是預防性復健。
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Keep everything strong and stable and the body feels safe.
維持一切強健穩定，身體就會感到安心。
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But in real life, the core's job is to facilitate our movement and keep us in balance.
但在現實生活中，核心肌群的功能是協助我們動作並維持身體平衡。
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The crawl switch is one of the top ways to practice stabilization through rotation.
爬行開關是透過旋轉來練習穩定度的最佳方式之一。
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Now even though I do all the previous exercises,
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when I do these, I feel areas of my core work that I didn't even know were there.
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Of course, this is a pretty advanced variation that I'm showing here.
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If this seems way far off for you, I like to get people started with building a very strong crawl in place.
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Crawling in place is one of the best functional core movements you can do.
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As you start to feel really strong and stable, you thread the non -supporting leg through the middle,
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and you let that turn you from front to back.
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I know, so we're breakdancing now, right?
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but you may be surprised at how these super simple little switches will strengthen your core, build protection in your shoulders,
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and actually leave you feeling pretty darn athletic.
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So honestly, I kind of stopped training my core the last few years.
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But I have this memory of about 10 to 12 years ago when I had constant back, hip, and knee pain.
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I started doing core work and hip mobility at least five times per week.
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All the pain I had in my body, it left.
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So the last six months I got back to doing these ground -based core exercises, my body just feels so much more connected.
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It feels stable and safe and i've been wanting to move in ways
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that i haven't in the past few years for me core work is truly the foundation
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and i encourage anyone who's not feeling the best in their body to give this routine a shot
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now next week we're going to explore the exact opposite moving with your torso
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and i got a special guest that's going to join me
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if you want to do all these core exercises
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and a follow along with me right now pin comment below as always
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本課的詞彙與口語要點
這節口語課以影片“How I Train my Core”為素材。 影片中反覆出現的詞有：core, plank, hip, muscle, leg。 這段影片共有 118 個句子、1613 個單詞可供跟讀。 講話部分時長為 6:48。 說話人語速較快，每分鐘約 237 個詞，會出現較多連讀和弱讀。 只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。
影片中的重點詞彙
影片中 15 個值得學習的單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| muscle 名詞 | /ˈmʌs.əl/ | 肌肉, 筋肉 |
| strengthen 動詞 | /ˈstɹɛŋ(k)θən/ | 加強 /加強 |
| hip 名詞 | /hɪp/ | 髖 /髖 |
| knee 名詞 | /ni/ | 膝, 膝蓋 /膝蓋 |
| activate 動詞 | /ˈæktɪˌveɪt/ | 啟用 |
| stable 名詞 | /ˈsteɪ.bəl/ | 馬廄, 馬棚 /馬棚 |
| connect 動詞 | /kəˈnɛkt/ | 連線 /連線 |
| tension 名詞 | /ˈtɛnʃən/ | 緊張 /緊張, 不安 |
| superman 名詞 | /ˈsupɚmæn/ | 超人 |
| thigh 名詞 | /θaɪ/ | 大腿 |
| routine 名詞 | /ɹuˈtin/ | 常規 /常規, 慣例 /慣例 |
| blade 名詞 | /bleɪd/ | 刃, 刀身 |
| rotation 名詞 | /ɹoʊˈteɪʃən/ | 迴轉 /迴轉, 旋轉 /旋轉 |
| variation 名詞 | /ˌvɛəɹiˈeɪʃn̩/ | 變化 /變化, 變動 /變動 |
| mobility 名詞 | /mə(ʊ)ˈbɪlɪti/ | 流動性 /流動性 |
值得反覆跟讀的句子
影片中簡短而完整的句子，可以直接用在日常對話裡：
- We're constantly updating this program.
- I'm going to drop you guys a discount.
- I know, so we're breakdancing now, right?
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 |
|---|---|
| 現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作 | I've been going · I've been loving · i've been wanting |
| 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 | haven't trained · we've done |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | are given · are underutilized · are challenged |
需要注意的發音
說話人用了 28 次縮略和弱讀形式，例如 we're, don't, I'm。請按聽到的簡短形式來說。
- “th” 音: strengthen /ˈstɹɛŋ(k)θən/, thigh /θaɪ/, thread /ˈθɹɛd/, athletic /æθˈlɛt.ɪk/
- “sh” 和 “zh” 音: tension /ˈtɛnʃən/, rotation /ɹoʊˈteɪʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, extension /ɪkˈstɛnʃən/, activation /ˌæktəˈveɪʃən/
- 長單詞——注意重音位置: mobility /mə(ʊ)ˈbɪlɪti/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, stability /stəˈbɪlɪti/, facilitate /fəˈsɪlɪteɪt/, elevator /ˈɛləˌveɪtɚ/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: reverse /ɹɪˈvɝs/, activate /ˈæktɪˌveɪt/, gravity /ˈɡɹævɪti/, variation /ˌvɛəɹiˈeɪʃn̩/, arrive /əˈɹaɪv/
- 詞尾子音 — 要讀清楚，後面不要加母音: hip /hɪp/, reverse /ɹɪˈvɝs/, activate /ˈæktɪˌveɪt/, connect /kəˈnɛkt/, rep /ɹɛp/
- /r/ 和 /l/ 的區別: crawl /kɹɔːl/, explore /ɪkˈsploɹ/, relax /ɹɪˈlæks/, neutral /ˈnuː.tɹəl/, realistic /ˌɹɪəˈlɪs.tɪk/
如何用這段影片練習
- 先完整聽一遍影片，不要開口，記下不認識的單詞。
- 先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
- 錄下自己的聲音並與原聲對比，特別注意 muscle, strengthen, hip 這類單詞。
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。