跟讀練習: What your push-ups are actually missing (feat. Red Delta Project) - 通過影片學習英語口語
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41 句
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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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本課的詞彙與口語要點
這節 B2 級別的口語課以影片“What your push-ups are actually missing”為素材。 影片中反覆出現的詞有：muscle, push, pull, strength, floor。 這段影片共有 41 個句子、636 個單詞可供跟讀。 講話部分時長為 3:47。 說話人語速自然，每分鐘約 168 個詞，接近日常對話。 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
影片中最難的 15 個單詞，附發音和釋義：
| 單詞 | 發音 | 釋義 |
|---|---|---|
| repetition 名詞 | /ˌɹɛp.əˈtɪʃ.ən/ | 重複 /重複 |
| concentric 形容詞 | /kənˈsɛn.tɹɪk/ | （圓）同心的 /（圓）同心的 |
| acceleration 名詞 | /əkˌsɛl.əˈɹeɪ.ʃən/ | 加速 |
| banana 名詞 | /bəˈnænə/ | щёнҗё, баҗё |
| workout 名詞 | /ˈwɝk.aʊ̯t/ | 鍛煉 /鍛鍊 or 鍛鍊 /鍛鍊 |
| complexity 名詞 | /kəmˈplɛk.sɪ.ti/ | 複雜性 /複雜性 |
| biceps 名詞 | /ˈbaɪ.sɛps/ | 二頭肌 /二頭肌 |
| hypertrophy 名詞 | /haɪˈpɜɹ.tɹə.fi/ | 肥大 |
| proficiency 名詞 | /pɹəˈfɪʃənsi/ | 水平, 熟練 /熟練 |
| purposely 副詞 | /ˈpɝpəsli/ | 故意 |
| sturdy 形容詞 | /ˈstɜrdi/ | 堅固 /堅固, 結實 /結實 |
| triceps 名詞 | /ˈtɹaɪ.sɛps/ | 三頭肌 /三頭肌 |
| novelty 名詞 | /ˈnɑvəlti/ | 新奇 |
| stimulate 動詞 | /ˈstɪm.jəˌleɪt/ | 刺激 |
| greeting 名詞 | /ˈɡɹiːtɪŋ/ | 迎接 |
需要注意的發音
說話人用了 9 次縮略和弱讀形式，例如 don't, you're, doesn't。請按聽到的簡短形式來說。
- “sh” 和 “zh” 音: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, proficiency /pɹəˈfɪʃənsi/
- 長單詞——注意重音位置: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, complexity /kəmˈplɛk.sɪ.ti/, athleticism /æθˈlɛtɪsɪzəm/, hypertrophy /haɪˈpɜɹ.tɹə.fi/
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 repetition, concentric, acceleration 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。