跟读练习: 30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment) - 通过视频学习英语口语
选择练习模式
每种模式都会打开全屏练习室。
432 句
如果句子过短或过长，请点击 Edit 进行调整。
1
Welcome back to Moo with Nicole.
2
Today's class is a moderate to intermediate full body Pilates workout.
3
You won't need any equipment, just yourself and a mat.
4
So when you're ready, let's begin.
5
Let's start seated in a cross-legged position, sitting up tall.
6
Inhale, reach your arms forward, interlace your fingers then exhale push your palms away from you as you round your spine
7
and gaze towards your navel then on your inhale lengthen your spine reach your arms up to the sky
8
and exhale let your ribs fall down towards your hips and relax your shoulders down and back
9
then lower your arms and let's switch the interlace of our fingers taking the other finger on top.
10
On your exhale push your palms away from you round your
11
spine then on your inhale lift your chest reach your arms up and exhale let your ribs fall down towards your hips.
12
One more deep breath in lengthen through the sides of your waist and exhale release.
13
On your inhale reach your arms up to the sky.
14
Exhale, lower your left hand and reach your right arm by your ear.
15
Feeling a beautiful stretch through the right side of your body.
16
On your next inhale, return through centre and exhale, stretch over to the other side.
17
Keep both sitting bones firmly rooted into the floor as you feel a beautiful stretch through the left side of your body.
18
Then carefully return through center and let's now take our legs out in front of us.
19
Make sure that your knees are bent with your feet hip distance apart
20
and that you're lengthening through your spine reaching out through the crown of your head.
21
On your inhale reach your arms forward in line with your shoulders then exhale round your spine tucking your hips slightly under,
22
dropping your ribs down to your hips.
23
Then inhale, come back up, lengthen your spine.
24
Exhale, reach your left arm back, finding a beautiful twist.
25
And then inhale through centre.
26
Other side, exhale, round back, finding your C-curve.
27
Inhale, lengthen your spine.
28
Exhale, reach your right arm back, twisting through your spine. And inhale,
29
center keep going moving with your breath here exhale twist open
30
to the left inhale through center exhale round back ribs to hips inhale lengthen then exhale twist open to the right
31
and inhale center keep going As you twist open really think of growing tall through the crown of your head,
32
lengthening through your spine.
33
This is a great way to warm up our abdominals and our spine.
34
Just two more to go.
35
As you round back, really think of that rib to hip connection, activating your abdominals.
36
Last one.
37
Can you twist open a little bit more?
38
Beautiful job.
39
Take a nice inhale at the top, then exhale very carefully, roll yourself down onto your back.
40
Rest your arms down by your sides, shuffle your heels in towards your glutes and make sure that your feet are still hip distance apart in parallel.
41
Then from here, tuck your hips under, press down through your heels and squeeze your glutes to lift your hips up,
42
making sure that your ribs are still drawing down to your hips.
43
Then in one smooth motion, on your inhale lower your hips down
44
and then exhale squeeze your glutes press your hips up now stay with this with your hands on the floor
45
or as you inhale lower your hips down reach your arms
46
back by your ears then exhale press your hips up
47
and press your arms down to the floor
48
so inhale lower your hips reach your arms back exhale lift your hips and lower your arms keep going.
49
As you lower your hips and reach your arms back,
50
make sure that you're still dropping your ribs down to your hips and that you're really lengthening through your spine.
51
Squeeze your glutes at the top, press down through your heels.
52
Just one more.
53
Beautiful.
54
Hold your hips lifted with your arms down.
55
On your exhale, lift your right knee to tabletop inhale lower then exhale lift
56
your left knee inhale lower eight more try to keep your hips nice and still
57
so avoid rocking through your hips as you lift your knee you really want to engage your glutes
58
and your core to keep everything still you're doing really well keep your hips lifted
59
just two more and last one hold both feet down now
60
and let's pulse our hips up and up really squeeze your glutes eight more
61
and seven press down through your heels six five four three two and one well done carefully lower your hips
62
down to the floor vertebra by vertebra and then keep your left knee bent
63
and stretch your right leg long on the mat interlace your fingers behind your head with your elbows wide
64
and really drop those ribs down to your hips take an
65
inhale to prepare drawing your navel down towards the mat then exhale lift your head
66
and shoulders finding your abdominal curl inhale lower down and and exhale curl up.
67
Now let's add on.
68
Exhale curl up lift your left knee to tabletop.
69
Inhale lower and gently set the foot down.
70
Exhale curl up lift your left knee.
71
Inhale lower your head and lower your foot down.
72
Six more.
73
Use your breath to help you.
74
Nice exhale through your mouth as you curl up.
75
inhale through your nose as you lower down two more
76
and on this last one let's hold in our curl
77
and then lift our right leg just a few inches off the floor
78
inhale kick your right leg up as you tap your left
79
toes to the floor then exhale return to those bicycle legs
80
so inhale kick up exhale lower as you tap your left toes down and then lift.
81
Let's do four more.
82
Try to keep that right leg nice and straight.
83
Three, two, and one.
84
Hold in your bicycle legs and either keep your hands behind your head or reach your arms forward for a little challenge.
85
Let's take baby curls.
86
You lift up and up.
87
You've got it.
88
Six more, five, four, a little higher, three, two, and one.
89
Beautiful.
90
Set your right leg down, rest your head and hug your left knee in towards your chest for a little stretch.
91
Let's now perform our leg circles.
92
So rest your arms down by your side and extend your left leg straight up to the sky.
93
Inhale, lower your leg across your body over to the right, then exhale, circle it around and up.
94
Inhale, cross it down, exhale, open it out and up.
95
Try to keep your hips nice and still here so
96
if you want to you can take your hands onto your hips just to make sure they're not rocking too much.
97
Last one and now reverse it.
98
Open it out, lower down, cross it over to the right and lift.
99
Inhale as you lower, exhale as you lift.
100
Three more.
101
Trying to make as big of a circle as you can.
102
Last one.
103
Well done.
104
Bend your knee and extend it long on the mat to meet your right.
105
Then reach your arms back by your ears and let's do our roll-ups.
106
On your inhale, lift your head and shoulders.
107
Come up and exhale, reach forward over your legs.
108
Then grab a hold of your left ankle.
109
Inhale, lift your chest, lift your left leg up.
110
Exhale, carefully lower down, round over your legs.
111
Inhale, roll back down, vertebra by vertebra.
112
And exhale, reach your arms back by your ears.
113
Let's do that two more times.
114
Inhale, roll up.
115
Exhale, round forward, grab your left ankle.
116
Inhale, lift your chest, lift your leg.
117
Exhale, lower.
118
Inhale, roll back down, vertebra by vertebra.
119
and exhale, reach your arms back.
120
One more.
121
Inhale, roll up.
122
Exhale, round forward.
123
Inhale, lift your leg, lift your chest and exhale, let's hold here.
124
Then take a nice big inhale, open through your chest and exhale,
125
carefully draw your leg closer towards your forehead.
126
one deep breath in and deep breath out then inhale straighten your arms lift your chest
127
exhale release your leg down round over your legs inhale roll down vertebra by vertebra
128
and exhale reach your arms by your ears okay shuffle your hips forward on the mat
129
if you need to and let's return to our bridge exercise
130
so shuffle your heels in towards your glutes and make sure your feet are hip distance apart.
131
Tuck your hips under, press down through your heels and lift your hips to your bridge position.
132
Keep your arms on the floor or if you want to reach your arms up to the sky.
133
On your inhale, lower your hips straight down and exhale, press them straight up.
134
Inhale lower, exhale lift.
135
Just eight more.
136
Really squeeze your glutes at the top, tucking your hips under slightly so that you find that contraction in your glutes.
137
Two more. And last one.
138
Well done.
139
Hold your hips lifted.
140
On your inhale, lift your left knee to tabletop.
141
Exhale, extend your leg, reach your arms back.
142
Inhale, return through center.
143
And exhale, set the foot down.
144
Other side.
145
Inhale, lift your left leg.
146
Exhale, extend your arms, extend your leg.
147
Inhale, return through centre and exhale, lower the foot.
148
This is a really challenging exercise so if you need to place your arms down on the mat, please do.
149
We want to really focus on keeping our hips level here, keeping them lifted by squeezing our glutes
150
and of course drawing our ribs down to our hips so that we are keeping our core activated.
151
You're doing really well.
152
Inhale, lift your leg.
153
Exhale, stretch your arms and your legs.
154
Inhale, return through centre and exhale, set your foot down.
155
Let's do two more. And last one.
156
Beautiful job.
157
Keep both feet on the floor and let's now lift our heels high our heels high and you know the drill, let's take some pulses.
158
Lift your hips up and up, squeeze your glutes, eight more and seven,
159
six, five, keep reaching through those arms,
160
three, two and one, lower your heels and then carefully lower your hips down.
161
Let's now extend our left leg long on mat and keep our right knee bent.
162
Interlace your fingers behind your head with your elbows wide.
163
Take an inhale to prepare, then exhale lift your head and shoulders, finding your abdominal curl.
164
Inhale lower and exhale lift.
165
Now let's add the knee lift.
166
So on your exhale, lift your right knee to tabletop.
167
Inhale lower your head and lower your foot down.
168
Exhale lift, inhale lower.
169
Six more like this.
170
Really try to lower your right foot down to the floor with as much control as you can.
171
As you lift your head and shoulders take your gaze towards your right thigh
172
making sure that you're not crunching through your neck.
173
Last one.
174
Holding your curl and now lift your left leg just a few inches off the floor.
175
On your inhale, kick your leg up, tap your right toes to the floor and exhale, return through centre.
176
So inhale, kick up, exhale lower as you tap your right toes to the floor and then return to that bicycle position.
177
So you're just switching your legs.
178
you've got it keep your head and shoulders nice and lifted let's do three more two
179
and one hold in that bicycle position
180
and reach your arms forward let's take those baby curls you lift up
181
and up just eight more seven you've got it six five little higher four three two and one.
182
Well done.
183
Lower your left leg, lower your head and hug your right knee into your chest.
184
Let's repeat those leg circles.
185
So take your arms down by your side and extend your right leg straight up to the sky.
186
Inhale, cross your leg down to the left.
187
Exhale, open it out to the side and lift up.
188
Four more.
189
Take your hands onto your hips to make sure that you're not rocking through your hips too much.
190
Two more, keep drawing your navel down towards the mat and last one.
191
Well done, let's reverse.
192
Open it out, lower it down, cross it to the left and lift.
193
Inhale as you lower, exhale as you lift.
194
Three more.
195
And last one.
196
Well done.
197
Bend your knee, extend your leg long on the mat to meet your left and reach your arms by your ears.
198
Let's repeat our roll-up series.
199
So inhale, roll up, exhale, round over your legs, drawing your navel back.
200
Then grab a hold of your right ankle inhale lift your
201
chest lift your right leg exhale lower everything down inhale roll back down vertebra by vertebra
202
and exhale reach your arms by your ears two more inhale
203
roll up exhale round forward hold your right ankle inhale lift
204
your chest lift your leg lengthen your spine exhale release down inhale roll back down with control
205
and exhale reach your arms by your ears last one inhale
206
roll up exhale round forward inhale lift your chest lift your leg
207
and exhale hold here take a nice big inhale then exhale carefully draw your right leg towards your forehead.
208
One deep breath in and deep breath out.
209
On your next inhale straighten your arms,
210
open through your chest and exhale carefully lower everything down folding over your legs.
211
Lift your chest now and take your hands underneath your shoulders with your fingertips pointed forward.
212
Bend your knees with your feet hip distance apart
213
and then press down through your heels squeeze your glutes
214
and lift your hips up into a reverse tabletop take one deep breath in
215
and then exhale carefully lower your hips down okay let's come into our side support series
216
so lower down onto your right forearm with your elbow directly
217
underneath your shoulder stack your hips bend your knees at a
218
45 degree angle with your feet in line with your body
219
Lift up through the underside of your waist and then take your left hand behind your head with your elbow wide.
220
On your exhale, open your left knee, keep your toes together, inhale lower, exhale open, inhale lower.
221
Now let's add on.
222
Turn your chest towards the floor, inhale, then exhale open your chest and open your knee.
223
So inhale, lower your knee, twist your chest towards the floor, exhale open your chest, open your knee.
224
Keep going.
225
Really focus on lifting up through the underside of your waist, activating your core and make sure
226
that you keep your hips stacked on top of one another as you open
227
that left knee so you're really working the outside of your left glute.
228
Let's do one more.
229
Beautiful.
230
Okay let's add a hip lift now.
231
So shuffle your knees back so they are more in line with your body.
232
Take an inhale to prepare, then exhale, lift your hips and open your knee, keeping your toes together.
233
Inhale, lower your hips.
234
Exhale, lift and open your knee.
235
Now let's add that twist.
236
So inhale, turn your chest towards the floor.
237
Exhale, open, lift your hips and open your knee.
238
Inhale, lower, turn your chest to the floor, exhale lift and open your knee.
239
You've got it, really use your breath to help you.
240
Inhale lower, exhale lift.
241
Make sure that as you lower your hips you're still thinking of lifting up through the underside of your waist.
242
Let's do two more, you've got it.
243
And last one, let's hold at the top extend your left leg out in line with your hip
244
and reach your left arm up to the sky inhale lower
245
your leg exhale lift inhale lower exhale lift just eight more you've got it
246
and seven keep pressing down through that right forearm
247
three more two
248
and one hold your leg lifted reach your left arm by
249
your ear can you lift your hips up just a little bit higher one more deep breath in
250
and then exhale lower your hips down well done let's come
251
to receded position with our left leg crossed over our right inhale lengthen your spine reach your right arm up
252
and exhale twist over to the left hooking your right arm
253
over the left knee this should feel really nice then carefully unwind
254
and you guessed it let's take it straight to the other side
255
so lower down onto your left forearm now making sure your
256
left elbow is underneath your shoulder bend your knees at
257
that 45 degree angle and make sure that your toes are in line with your body.
258
Lift up through the underside of your waist and then take your right hand behind your head with your elbow wide.
259
Exhale open your right knee, inhale close.
260
Exhale open, inhale close.
261
Let's add the twist now.
262
So inhale turn your chest to the floor, exhale open and open your knee.
263
Inhale lower your knee, twist your upper body,
264
exhale open your chest open your knee keep going this is
265
a really great time to focus on your form before the exercise becomes a bit more difficult
266
so really think of lifting up through the underside of your waist
267
and making sure
268
that you're keeping your hips stacked on top of one another as you open your knee
269
and last one well done let's level this up
270
so shuffle your knees back so that they are in line with your body
271
and really press down through your left arm take an inhale to prepare
272
then exhale lift your hips and open your knee inhale close your knee and lower your hips and And again,
273
exhale, lift your hips, open your knee.
274
Inhale, lower and close your knee.
275
Let's add the twist.
276
Inhale, turn your chest to the floor.
277
Exhale, open, lift your hips and open your knee.
278
So inhale, lower and twist.
279
Exhale, open and lift your hips.
280
Keep going.
281
If you're feeling it in your bottom glute, so your left glute, it just means that you're doing it right.
282
That bottom glute is working so hard to keep your body stabilized in this position.
283
Use your breath to help you.
284
Inhale lower and exhale lift.
285
Last one.
286
Let's hold at the top.
287
Extend your right leg out in line with your body.
288
And then inhale lower your leg and exhale lift.
289
Inhale lower, exhale lift.
290
Eight more.
291
You are so strong.
292
Stay with me.
293
six more, really push down through your left forearm,
294
four, three, you've got it, two, and one.
295
Now hold your leg lifted, reach your right arm by your ear, lift your hips a little bit higher, one more deep breath in,
296
and then exhale, release your hips down.
297
Well done, let's come to a seated position, crossing our right leg over our left.
298
Inhale, sit up nice and tall and then exhale, twist over to the right, cooking your left arm around your right knee.
299
Beautiful.
300
Carefully unwind now and let's come into I think my favourite series of the class.
301
So come to your hands and your knees and then carefully lower down onto the front side of your body.
302
Bend your elbows, stack your hands and rest your forehead on your hands.
303
Separate your feet so that they are mat distance apart with your legs slightly turned out.
304
Really draw your navel in, drawing your belly button up towards your spine and keep your shoulders relaxed down and back.
305
On your inhale lift your left leg, exhale flex the foot, squeeze your heel in towards your glute, inhale extend your leg point your toe
306
and exhale lower the leg other side inhale lift your right
307
leg exhale flex your foot squeeze your heel to your glute inhale extend point your toes
308
and exhale lower keep going
309
when you lift your leg up i want you to imagine someone behind you holding your ankle
310
and pulling your leg towards them so you're lengthening your leg towards the back of the room
311
As you squeeze your heel in towards your glute, really try to keep that leg at the same height.
312
You're doing really well.
313
Keep drawing your navel in, drawing your belly button up towards your spine to protect your back. And keep breathing.
314
Inhale, lift.
315
Exhale, squeeze your heel to your glute.
316
Inhale, extend.
317
exhale lower just one more
318
well done this time on your inhale lift your chest off
319
the floor keep your forehead rested on your hands exhale lower
320
then inhale lift both legs up exhale squeeze your heels in
321
towards each other bend your knees inhale extend your legs straight point
322
and exhale lower four more
323
so inhale lift your chest exhale lower inhale lift your legs exhale bend squeeze your heels inhale extend
324
and exhale lower three more moving with lots of control and moving with your breath.
325
Two more, inhale lift, exhale lower,
326
really squeeze your glutes to lift your legs.
327
You're doing really well.
328
Let's do one more.
329
And on this last one, let's hold our knees bent with our heels together and take some frog pumps.
330
So lift your legs up and up.
331
Really squeeze your heels together, squeeze your glutes to lift your knees up a little bit higher.
332
You're doing really well.
333
Let's do three more.
334
Two and one.
335
Extend your legs, point your toes and then lower your legs down.
336
Beautiful job.
337
Close your legs together.
338
Take your hands underneath your shoulders.
339
Inhale, press yourself up and exhale, press back into a well-deserved child's pose.
340
Take a few deep breaths here to release any tension through your spine.
341
Okay, from here, shift your weight forward coming into a push-up position.
342
Tuck your toes under and make sure that your wrists are underneath your shoulders.
343
Really draw your navel in and slightly lower your hips on the diagonal.
344
On your inhale, bend your elbows, tricep push-up.
345
Exhale, press up, then lift your knees and take two shoulder taps.
346
And again, lower your knees.
347
Inhale, bend.
348
Exhale, press.
349
Lift your knees and take two shoulder taps.
350
We have eight more like this.
351
Moving at your own pace.
352
As you take those shoulder taps, try not to rock too much through your hips.
353
Instead, we want to use our abdominals to stabilize our body.
354
You've got it.
355
We are almost at the end of class.
356
You have done so well, so stay with me.
357
Inhale, bend.
358
Exhale, press.
359
Lift your knees and shoulder taps.
360
One more to go.
361
Well done.
362
Hold in your plank and just take shoulder taps.
363
You tap and tap.
364
You've got it.
365
Keep those hips nice and still.
366
Let's do four more.
367
Three, two, and one.
368
Press back into a downward facing dog and then walk your hands back towards your feet.
369
Bend your knees.
370
Roll up to standing.
371
Inhale, reach your arms up and exhale, release.
372
Step your feet out, mat distance apart now with your toes turned out.
373
Inhale, squat down.
374
Exhale, press up.
375
Inhale, squat.
376
Exhale, press.
377
Eight more.
378
Really press down through your heels, squeeze your glutes as you come up.
379
Just a few more.
380
Keep drawing your navel in as you lower down into your squat.
381
and last one hold at the bottom
382
and you guessed it little pulses let's go pulse down
383
and down really lengthen through the sides of your waist reaching through your arms just four more three two
384
and one take your hands to the floor walk your hands forward finding your final plank position
385
Take it inhale to prepare then exhale tap your left toes
386
to the side inhale through center exhale tap your right toes to the side inhale through center
387
so really sweeping
388
that leg out as far as you can to the side without shifting anything else in your body
389
so we're really challenging our abdominals here you can do it keep pressing down through your shoulders lifting up through your navel.
390
Two more and last one.
391
Now let's hold through center in our plank position and just breathe.
392
You've got it, find your best form, press down through your shoulders, lift up through your navel.
393
One more deep breath in and deep breath out.
394
Excellent job, lower your knees to the floor, untuck your toes and press back into your favourite child's pose.
395
Let your forehead rest on the mat and just let your body completely relax.
396
Then gently walk your hands over to the left to feel
397
a beautiful stretch through the right side of your body and then walk your hands over to the right
398
then carefully return through center and shift forward onto your hands and your knees
399
on your inhale arch your spine roll your shoulders back exhale around your spine
400
and gaze towards your navel one more inhale arch open through your heart and exhale round pushing the floor away from you,
401
rounding through your spine.
402
Come to your neutral spine now, tuck your toes under and press back to a downward facing dog.
403
Inhale, lift your left leg up to the sky, exhale open your hip and bend your knee, feeling a beautiful stretch for your left hip.
404
Then carefully step your left foot forward in between your hands and drop your back knee.
405
Press your hands into the top of your thigh
406
and lift your chest as you allow your hips to sink forward and down.
407
Roll your shoulders down and back and take a few deep breaths.
408
Then lower your hands down to the floor, shift your hips back, straighten your left leg and flex your foot.
409
Inhale lengthen your spine and exhale fold over your leg.
410
Feeling a beautiful release through the back of your left leg.
411
Then carefully re-bend your left knee and press back into a downward facing dog.
412
Other side, inhale reach your right leg up, exhale or open your hip and bend your knee.
413
Then carefully step your right foot forward in between your hands
414
and lower your back knee press your hands into the top of your right thigh lift your chest
415
and let your hips melt down and forward roll your shoulders down and back and shine your heart open
416
then lower your hands to the floor press your hips back straighten your leg
417
and flex your foot inhale lengthen and exhale fold
418
Carefully re-bend your right knee and press back into a final downward facing dog.
419
Then lower your knees to the floor, untuck your toes and cross your legs behind you,
420
coming into a seated position with the soles of your feet together and your knees apart.
421
On your inhale, lengthen your spine
422
and exhale hinge forward from your hips until you feel a beautiful stretch for your inner thighs as well as your glutes.
423
Then carefully lift your chest and extend your left leg out to the side.
424
Inhale, reach your right arm up and exhale, side bend to the left.
425
Carefully return through centre and let's switch sides.
426
Bend your left knee, extend your right leg out.
427
Inhale, reach your left arm up and exhale, side bend to the right.
428
then carefully return through center and find a comfortable cross-legged position sitting up nice and tall.
429
Let's finish class like always with one last big inhale, reach your arms up to the sky and exhale, lower your hands down to your heart.
430
Thank you so much everyone, I hope you enjoyed today's Pilates class.
431
If you would like to see more classes like this, don't forget to like this video leave me a comment share this video with a friend
432
or family member and subscribe to my channel thank you so much and i hope you have the most beautiful day
同频道
FOR YOU
推荐视频
B1188
9 句
Day 6 - Health, Exercise & Well-being | 21days speaking challenge
Daily ConversationWorking Adults
B11
166 句
10 Min Morning Yoga Flow | Full Body Stretch To Start The Day
Daily ConversationWorking Adults
B11
15 句
Beyond Massage Ep.1 | Rolfing with Anne Marie
Daily ConversationWorking Adults
B11
72 句
I met the nicest lady and THIS happened 🥺❤️
Daily ConversationWorking Adults
B11
79 句
Fix Back Pain from Spondylolisthesis | Gentle Yoga Stretch at Home
Daily ConversationWorking Adults
B11
143 句
Spring Bulk Day 1 - Legs
Daily ConversationWorking Adults
B21
145 句
These Exercises Make Your Body MOVE AGAIN After 40
Daily ConversationWorking Adults
B11
47 句
YG_87607_87606_WO_EN_tch_VDN_Vid_Var_1080x1920
Daily ConversationWorking Adults
B1140 句
Healthy Meal Prep (6 Fall Recipes!)
Daily ConversationWorking Adults
B21
135 句
♡ How To: Step by Step Spa Pedicure
Daily ConversationWorking Adults
B11
62 句
Inside Your Knee When You Suffer an Injury
Daily ConversationWorking Adults
为何这个视频是绝佳的英语口语练习素材？
这个无器械普拉提视频不仅能锻炼身体，更是shadow speak的好材料！它的语言简洁流畅，节奏适中，教练的指令清晰且带有自然的语气变化，非常适合模仿。视频中大量使用“吸气”“呼气”“保持”等实用表达，结合动作描述，让学习者在理解语境的同时，轻松掌握日常口语的韵律和节奏，对提升英语口语的流畅度大有裨益。
拆解自然表达，学习地道口语
我们来看看视频里的几个自然句子：
- “When you're ready, let's begin.” 这句话用了口语中常见的省略和连读，“When you're”弱读为/wən jər/，符合日常交流的习惯，避免了生硬的逐词发音。
- “Make sure that your knees are bent with your feet hip distance apart.” “Make sure that”后接从句，是英语中表达“确保”的常用结构，简洁明了。“hip distance apart”这种描述身体位置的短语，在运动或日常场景中都很实用。
- “As you lower your hips and reach your arms back, make sure that you're still dropping your ribs down to your hips.” 这句话通过“as”引导时间状语从句，清晰地连接了动作顺序，“still”的使用体现了语气的延续，让表达更自然。
这些句子没有复杂的语法，却精准传达了信息，非常适合shadowspeak练习。
简单有效的shadow speech练习步骤
跟着这个视频做shadowing一点都不难，试试这个重复录制的小技巧：
- 先完整听一遍视频片段，感受教练的语气和节奏。
- 逐句播放，每句暂停后立刻模仿，注意模仿发音、语调甚至呼吸的节奏，并用手机录制自己的声音。
- 对比自己的录音和原视频，找出发音、连读或语速上的差异，重复练习直到接近原声。
- 最后连贯播放片段，跟着一起说，逐渐缩短与原音的时间差，实现同步跟读。
坚持每天用这个方法练习10分钟，你的英语口语会越来越流畅。记住，shadowspeaks的关键是“模仿+对比+重复”，不要害怕出错，每一次练习都是进步的机会！
通过这个视频，你不仅能锻炼身体，还能提升英语口语，一举两得。赶紧打开视频，开始你的shadow speak之旅吧！
视频中的语法
说话人最常用的结构，并附上视频中的原话：
| 结构 | 视频中的用法 |
|---|---|
| 动词 + -ing enjoy、keep、stop… + -ing — 后接 -ing 形式的动词 | avoid rocking · keep reaching · keep drawing |
| 最高级 the -est / the most … — 一组中最高或最低的 | your best · the most beautiful |
| 现在进行时 am/is/are + -ing — 此刻或近期正在发生的事 | you're lengthening · are still drawing · you're still dropping |
| 义务：must / have to / need to 表示某事是必要的 | need to and · need to place |
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。