跟读练习: Cold Plunging With JENNIE | Vogue - 通过视频学习英语口语

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I'm sorry.

I started cold plunging a few years back while I was working on my body after hours of rehearsing for tour.

In Korea the sauna culture is really big so I would go to sauna like every single day

and doing the cold plunge right after was a natural thing for me.

The first time was a surprise.

I freaked out a little bit, but instantly I felt like the soreness and tightness of my body went away.

And maybe because it was the first time I just had this instant boost in my mood and an overall emotional relief.

It's like a reset button for your body.

By the time I'm in front of the water, I prep my mental.

It's usually...

Sorry, I'm like, I instantly imagined what I did, and it's usually like me kind of freaking out, but you're gonna see a lot of that today.

I feel like I should be running.

Waterfall fell at all.

I'm ready.

I'm not scared.

What a beautiful view to have while you cold plunge.

I'm not delaying my challenge right now.

It's usually a form of like just letting go of my anxiety.

I jump around sometimes to get my blood flowing.

I normally try to slow my breathing.

That already gives you a calm energy, kind of prepare your mind.

As I put my foot into the water, there's an instant pain.

Woo!

Oh my god!

That's when you gotta really start breathing in really slowly remind yourself to be calm and that this is okay.

You can breathe through this.

Once your body is in the water, you're gonna feel this tingle, but you really gotta believe in yourself.

I often tell myself to toughen up, like this is just water, like you're not gonna die in this water.

I tell myself that this is something that I want to do and it's not for the pain, it's for the relief.

And saying those words to me inspired me to finish that time limit that you set yourself before you get in.

The second you walk in is when you want to get out, but I usually like to set my goals.

So I would set an alarm for two minutes and thirty seconds

and when the alarm goes off and I'm still able to like hold this coldness, I tell myself let's see how long I can do today.

I recommend to go like five seconds more every single time, even like ten seconds maybe,

and and gradually your body learned to deal with this pain and you feel so proud of yourself.

I'm not sure what I'm doing.

One of the main reasons why I started cold plunging was to recover myself after doing lots of performances and doing tours.

I was overworking my body and every night I would go to sleep in pain

and I couldn't figure out how to treat myself

when I was in these situations when my muscles were tightened up

and by doing Cold Plunge it taught me how to embrace tension

and help me push through challenges whether in my personal life or creatively.

I would say cold plunging was number one thing that helped me get through mentally because it was a tough time.

I pushed myself to be in the studio every single day for a couple months.

That's how I ended the night, by doing a cold plunge and it refreshed me.

And that's how I reset myself for the next day.

As much as I love it, I get scared every single time.

But breaking through that fear

and pushing myself to do it every day kind of motivated me

and made me believe that I am tougher than I think I am.

You know, you're really doing it for yourself.

There's no one watching.

Okay, I'm ready to jump out now.

As soon as I walk out, I wrap myself with towel.

And also in this part, breathing is really important, I would say.

The more you panic, the more you're gonna hate the feeling after you walk out.

So I breathe and I calm myself down.

I'm shaking a little bit, but I think it's because the air is cold today.

But I feel good.

And immediately you can feel your blood flowing, flowing, flow.

See, now I'm just like lost in this interview.

I'm just so pressured about being like the ambassador of cold plunge right now and I want to do it right.

Immediately you feel your blood flowing in your body and you feel good, you feel energetic, you feel ready to go.

Yay!

Thank you, folks.

This was a very special experience for me and hope you guys try it out.

Bye!

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本课的词汇与口语要点

这节 B2 级别的口语课以视频“Cold Plunging With JENNIE”为素材。视频中反复出现的词有：cold, plunge, flowing, pain, usually。这段视频共有 71 个句子、816 个单词可供跟读。讲话部分时长为 6:28。说话人语速平稳，每分钟约 126 个词，很适合跟读。 82% 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

视频中最难的 15 个单词，附发音和释义：

单词	发音	释义
sauna 名词	/ˈsɔː.nə/	桑拿, 桑拿浴
reset 动词	/ɹiːˈsɛt/	重置
scare 动词	/skɛɚ/	嚇唬 /吓唬, 使害怕
coldness 名词	/ˈkoʊldnəs/	寒冷
overwork 名词	/ˈəʊvəˌwɜːk/	過勞 /过劳
preposition 名词	/ˌpɹɛpəˈzɪʃən/	介詞 /介词, 前置詞 /前置词
rehearse 动词	/ɹɪˈhɝs/	重复
soreness 名词		疼痛, 酸痛
waterfall 名词	/ˈwɔːtəfɔːl/	瀑布
motivate 动词	/ˈmoʊ.tɪ.veɪt/	激发
refresh 动词	/ɹɪˈfɹɛʃ/	提神
energetic 形容词	/ˌɛn.əɹˈdʒɛt.ɪk/	積極 /积极, 有活力
towel 名词	/ˈtaʊ̯əl/	毛巾, 手巾
inspire 动词	/ɪnˈspaɪə(ɹ)/	授意, 鼓舞
embrace 动词	/ɛmˈbɹes/	擁抱 /拥抱, 摟抱 /搂抱

视频中出现的短语动词

单词	发音	释义
figure out 动词		弄清楚
get through 动词	/ɡɛt ˈθɹu/	度過 /度过
go away 动词		離開 /离开, 走

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

It's like a reset button for your body.
I'm not delaying my challenge right now.
I'm not sure what I'm doing.
You know, you're really doing it for yourself.
See, now I'm just like lost in this interview.

需要注意的发音

说话人用了 31 次缩略和弱读形式，例如 I'm, you're, gonna。请按听到的简短形式来说。

“sh” 和 “zh” 音: preposition /ˌpɹɛpəˈzɪʃən/, refresh /ɹɪˈfɹɛʃ/
长单词——注意重音位置: creatively /kɹiˈeɪtɪvli/, preposition /ˌpɹɛpəˈzɪʃən/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: creatively /kɹiˈeɪtɪvli/, overwork /ˈəʊvəˌwɜːk/, motivate /ˈmoʊ.tɪ.veɪt/
词尾辅音 — 要读清楚，后面不要加元音: plunge /plʌnd͡ʒ/, reset /ɹiːˈsɛt/, coldness /ˈkoʊldnəs/, overwork /ˈəʊvəˌwɜːk/, rehearse /ɹɪˈhɝs/

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 sauna, reset, scare 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。

影子跟读法: 阅读完整分步指南 →

跟读练习: Cold Plunging With JENNIE | Vogue - 通过视频学习英语口语

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