跟讀練習: The Only Middle Split Video You'll Ever Need - 通過影片學習英語口語

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This is the only middle split video that you will ever need to watch.

Bear with me, it sounds complicated at first because not only is there specific muscles that you need to train, but you also need to work with your own bone structure

to find a way to make the middle splits actually work for your body.

Believe it or not, I actually have terrible middle split genetics with my bone structure, but I can make it work, so can you.

So the first and most obvious step, you need some flexible muscles.

The main ones being your hamstrings and of course your adductors

Which most people just call their inner thighs

So here's a quick test Can you put your palms fully flat on the ground?

And next, in a butterfly stretch, can you touch your forehead all the way to your toes?

But the ultimate test, which combines both the hamstrings

and the adductors flexibility into one beautiful stretch The pancake stretch You'll know you've made it

when you can touch your chest

or even your stomach all the way down to the ground

So right there is a very simple list of stretches hamstring stretch butterfly stretch

and pancake stretch and as you can see There are easy variations

Exhale sink deeper and you're going to hold in there are heart variations

And then you're going to reach your elbow all the way down

and this goes for every single exercise easy hard easy hard

but the most important stretch is practicing the middle splits at whatever level you are at right now.

You're never gonna get better at the actual skill unless you practice it, but first you need to know the technique that's gonna get you there.

But before that, a sponsor.

Surprise!

It's me, the sponsor!

But seriously though, I have a full middle split program at the top of the description.

Go ahead and click it, check it out, stay flexy guys.

Back to the video, right?

Come on.

Alright, alright, Alright, back to technique.

This bone right here is called your femur.

It's shaped a little bit like this, and it fits into your hip socket, and it moves around kind of like this.

But when you just try and go to your middle split with no technique, ow, something happens.

The top part of your femur smashes into your pelvis, and as you can see, the leg doesn't go out a full 180 degrees.

It stops before you can get to the middle split position.

Not fun.

So this is where your genetics come in.

Some people have different hip angles, And if you have a higher hip angle, it doesn't really matter if you just go out straight to the side like that.

But that is definitely not me, and I'm assuming it's not you because only a small percentage of the population actually has that.

Seriously, I have bad middle split genetics.

This is about as far as I can go, and my head isn't even in frame.

But luckily, there is a solution, and it's called external rotation.

What the heck is that?

Let's say you have a terrible femoral angle kind of like me

and it looks a little bit like this

So instead of just going out out out to the side what you do is you

Externally rotate as you go to the side and you're able to go 180 degrees to the side so you

Rotate outwards as you move to the leg to the side instead of going out you rotate

and you go out See

but remember the beginning of the video I kept one muscle group secret

and it's the one that usually hinders external rotation Your ability to externally rotate your hips is dictated by your glutes.

Because I know somebody is going to correct me.

Yes, I know it's the external rotators and not the glutes.

And I know they're not the same thing.

But for simplicity's sake, please, we're just going to say glutes.

I'm sorry.

But for real though, most glute stretches also stretch the external rotators.

So that's why.

That's why it's like that.

Back to the video.

So we need to add another stretch to the mix and

that stretch is the pigeon pose

And you bet there's an easy version opposite side glute just like

that and the hard version You're going to lean the chest just pick the variation

that works best for you

So instead of just stopping where it hurts you can externally rotate

which looks like this which gives me Access to more range of motion

And if you're really picky about keeping your feet on the ground

because it's a straddle not a middle split Spot the difference

straddle middle split straddle middle split the only difference between those

two stretches is the ankle Flexibility to put your foot on the ground

which I'll make a video about soon

But for most people who aren't martial artists just focus on the hips

so now that you have the proper technique That's great, but it doesn't automatically mean you're flexible.

You still need to stretch but exactly how much?

There are two papers that I would look at.

There's this one, which looked at all the available literature at the time

and found out that about five minutes a week is the minimum to make flexibility progress.

So all I gotta do is hold a stretch for five minutes a week and then I'm done?

Uh, not quite.

Because in this second paper, they found diminishing returns the longer you held the stretch.

They tested 15 seconds, 30 seconds.. in 60 seconds

and what do you know 30 seconds outperformed all of them

so what that really means is you need to get 30 second sets enough times

that the total volume adds up to five minutes don't worry

you don't have to do math for 30 seconds that's 10 sets every single week

that means that if you hold a 30 second stretch

and then you rest and then you hold

that 30 second stretch again that's one minute toward your five minute total and if you do that monday tuesday Wednesday, Thursday, and Friday, and you rest on Saturdays and Sundays,

that's five minutes a week, and you just have to do that for every single stretch.

Or theoretically, you could do five sets of 30 -second stretches every Monday and Wednesday for every single stretch, but that's a little much for me.

But whatever floats your boat, I've made progress doing both.

So if we were to build a routine out of everything we learned, it would look a little something like this.

Hamstring stretch, 30 seconds.

Butterfly stretch, 30 seconds.

Then your pancake stretch, again 30 seconds pigeon stretch 30 seconds

and then lastly you need to practice your middle split at whatever level you're at now technically

if you did this you would only need to do a four days a week

and it would count as six minutes toward each muscle group

which is more than the five minute requirement what how well there's only three muscle groups you really care about

100

and the hamstring stretch stretch is one of them so that's 30 seconds out of the way,

101

but it gets interesting when you get to the butterfly stretch because this one stretches your adductors and your glutes.

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So for one stretch, you get 30 seconds of volume in both muscle groups.

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So the pancake stretch does the same thing, but for the hamstrings and adductors, the pigeon gets the glutes and the middle split, well that one does all three.

104

Nice.

105

So if you repeat that entire session four days a week, that's three, six, nine, 12 sets of 30 seconds every week for every muscle group.

106

12 sets of 30 seconds in each muscle group equals six

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minutes every single week for every muscle group needed to get the middle split.

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So all your bases are covered and it's just a matter of time before you get to your middle splits.

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Now, of course, if you would like more variation in your training and different exercises every week, I have a full middle split program that I mentioned earlier.

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It's at the top of the description, I highly recommend checking it out.

111

Stay flexy guys.

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本課的詞彙與口語要點

這節 B2 級別的口語課以影片“The Only Middle Split Video You'll Ever Need”為素材。影片中反覆出現的詞有：stretch, split, middle, muscle, glute。這段影片共有 111 個句子、1386 個單詞可供跟讀。講話部分時長為 7:27。說話人語速較快，每分鐘約 186 個詞，會出現較多連讀和弱讀。 83% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中最難的 15 個單詞，附發音和釋義：

單詞	發音	釋義
rotate 動詞	/ˈɹoʊ.teɪt/	旋轉, 轉動
adductor 名詞	/əˈdʌktəɹ/	內收肌 /內收肌
pancake 名詞	/ˈpæn.keɪk/	薄烤餅 /薄烤餅, 薄煎餅 /薄煎餅
butterfly 名詞	/ˈbʌ.tə(ɹ).flaɪ/	хўте, 蝶仔
variation 名詞	/ˌvɛəɹiˈeɪʃn̩/	變化 /變化, 變動 /變動
straddle 動詞	/ˈstɹædəl/	跨, 跨騎
pigeon 名詞	/ˈpɪ.dʒɪn/	鴿子 /鴿子
genetics 名詞	/dʒəˈnɛt.ɪks/	遺傳學 /遺傳學
sponsor 名詞	/ˈspɒn.səː/	保證人 /保證人
rotation 名詞	/ɹoʊˈteɪʃən/	迴轉 /迴轉, 旋轉 /旋轉
flexible 形容詞	/ˈflɛk.sɪ.bəl/	靈活 /靈活
exhale 動詞	/ˌɛksˈheɪ̯l/	撥出
hinder 動詞	/ˈhɪndɚ/	妨礙 /妨礙, 阻礙 /阻礙
pelvis 名詞	/ˈpɛlvɪs/	骨盆, 骨盤 /骨盤
socket 名詞	/ˈsɑkɪt/	插座, 插口

影片中出現的短語動詞

單詞	發音	釋義
go out 動詞		出, 出口
find out 動詞		找出, 查明
go ahead 動詞	/ˌɡoʊ əˈhɛd/	請便 /請便

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
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	is called · is dictated · are covered
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 made · I've made

需要注意的發音

說話人用了 28 次縮略和弱讀形式，例如 you're, I'm, doesn't。請按聽到的簡短形式來說。

“th” 音: thigh /θaɪ/, mathematics /mæθ(.ə)ˈmæt.ɪks/
“sh” 和 “zh” 音: variation /ˌvɛəɹiˈeɪʃn̩/, rotation /ɹoʊˈteɪʃən/, diminish /dɪˈmɪnɪʃ/, martial /ˈmɑɹʃəl/, smash /smæʃ/
長單詞——注意重音位置: flexibility /ˌflɛksɪˈbɪlɪti/, technically /ˈtɛk.nɪˌkəl.i/, mathematics /mæθ(.ə)ˈmæt.ɪks/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: variation /ˌvɛəɹiˈeɪʃn̩/, pelvis /ˈpɛlvɪs/
詞尾子音 — 要讀清楚，後面不要加母音: glute /ɡluːt/, rotate /ˈɹoʊ.teɪt/, pancake /ˈpæn.keɪk/, genetics /dʒəˈnɛt.ɪks/, diminish /dɪˈmɪnɪʃ/
/r/ 和 /l/ 的區別: butterfly /ˈbʌ.tə(ɹ).flaɪ/, straddle /ˈstɹædəl/, femoral /ˈfɛ.mə.ɹəl/, martial /ˈmɑɹʃəl/

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 rotate, adductor, pancake 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。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: The Only Middle Split Video You'll Ever Need - 通過影片學習英語口語

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