跟读练习: 5 MIN ABS WORKOUT|| Side Abs & Obliques Burn - 通过视频学习英语口语
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Welcome back to Move with Nicole.
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Today's class is a five minute obeliques workout that is perfect to add on to another class or do on its own.
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So when you're ready to get started, roll out your mat and let's begin.
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For today's class we only have five different exercises that we will perform for 45 seconds and then we'll rest for 15.
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So getting ready for our first exercise on our back pulling opposite elbow to opposite knee.
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Let's go.
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Exhaling each time that you curl your head and shoulders up pulling elbow to opposite knee.
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Really nice.
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Exhale twist, inhale lower.
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Try to keep your elbows nice and wide
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and really draw your elbow all the way up to your knee versus bringing your knee to your elbow.
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You're doing really well.
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Just five more seconds, four, three, two and one.
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Second exercise, resting your head on the mat with your hands down by your side.
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We take a double toe tap to the floor then lift your hips, lifting one hip up a little bit higher.
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So you're twisting in that hip lift.
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Let's go, you tap, lift your legs and lift your hips.
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So really getting into your obliques with this one, I want you to try and control this as best you can.
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Inhale as you tap your toes, exhale as you lift your hips.
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You've got it.
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If you want more of a challenge, see if you can tap your toes a little bit further away from your body.
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And as you lift your hips, try to keep your toes pointed up towards the sky.
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Be careful that I don't come too close to your face.
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Three more seconds, two and one.
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Well done.
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Next exercise, we come onto our forearms.
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We'll take one little hip dip and then switch to the other forearm.
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So getting ready, lift your hips up and let's go you lower the hips,
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lift and then switch to the other forearm.
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Lower, lift and switch arms.
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Really press down through your shoulders, lifting up through the side of your waist, really getting into our obliques.
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Take this at your own pace.
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As you roll into your side plank try to keep your hips nice and stacked on top of one another.
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Be careful that you're not rolling that top hip back.
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You're almost there, five more seconds, four, three, two and one.
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Beautiful job.
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Second last exercise.
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Come onto your forearms, lift your legs up to the sky.
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We're going to take our legs over to one side, pull our knees in and out and then over to the other side.
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Getting ready.
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Drop your legs to the right, pull the knees in, extend out and then lift them up and over to the other side.
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Nice inhale as you drop them down.
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Exhale as you pull your knees in.
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Only lower your legs as low as you can, making sure that you're dropping your ribs down towards your hips to protect your spine.
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If you're feeling any pain through your lower back, just make sure that you're not dropping your legs too low.
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You're almost there.
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Five more seconds.
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Three, two, and one.
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Okay, final exercise.
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Let's come into our bare position so hands under shoulders knees under hips,
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hover your knees off the floor and really draw your navel in.
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You pull one knee into your chest twist over to the opposite elbow draw it through center and switch sides.
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So nice inhale as you pull the knee in, exhale as you twist.
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Try to keep your spine nice and straight, really press down through your shoulders and lift up through your navel.
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Keep your gaze in between your fingertips.
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This is your last exercise so stay with us, you've got it.
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Just 10 more seconds.
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Okay this is it only three more seconds, two and one.
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Well done!
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I hope you enjoyed today's a five minute obliques workout.
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Feel free to repeat this workout as many times as you need to feel the burn.
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Thank you so much for joining us today and we hope you have the most beautiful day.
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本课的词汇与口语要点
这段视频共有 62 个句子、693 个单词可供跟读。 讲话部分时长为 5:36。 说话人语速平稳，每分钟约 124 个词，很适合跟读。 85% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。
视频中的重点词汇
视频中 15 个值得学习的单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| knee 名词 | /ni/ | 膝, 膝蓋 /膝盖 |
| hip 名词 | /hɪp/ | 髖 /髋 |
| elbow 名词 | /ˈɛlboʊ̯/ | 肘, 肘部 |
| twist 动词 | /twɪst/ | 扭, 搓 |
| toe 名词 | /təʊ/ | 腳趾 /脚趾 |
| workout 名词 | /ˈwɝk.aʊ̯t/ | 鍛煉 /锻炼 or 鍛鍊 /锻炼 |
| spine 名词 | /spaɪn/ | 骨幹 /骨干, 脊骨 |
| pace 名词 | /peɪs/ | 步伐, 步幅 |
| versus | /ˈvɝsəs/ | 對 /对 |
| stack 名词 | /stæk/ | 堆 |
| waist 名词 | /weɪst/ | 腰, 腰部 |
| rib 名词 | /ɹɪb/ | 肋骨 |
| exhale 动词 | /ˌɛksˈheɪ̯l/ | 呼出 |
| forearm 名词 | /ˈfɔːˌɹɑːm/ | 前臂, 下臂 |
| inhale 动词 | /ɪnˈheɪl/ | 吸氣 /吸气, 吸入 |
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 |
|---|---|
| 现在进行时 am/is/are + -ing — 此刻或近期正在发生的事 | You're doing · you're twisting · you're not rolling |
| “will” 表将来 will + 动词 — 决定、承诺或预测 | will perform · We'll take |
需要注意的发音
说话人用了 15 次缩略和弱读形式，例如 you're, we'll, you've。请按听到的简短形式来说。
如何用这段视频练习
- 先完整听一遍视频，不要开口，记下不认识的单词。
- 用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
- 录下自己的声音并与原声对比，特别注意 knee, hip, elbow 这类单词。
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。