跟读练习: How I Became Aesthetic (Simplified) - 通过视频学习英语口语

Ever since I got my first pump in the mirror I've

always wanted to develop a cool lean attractive physique a physique

that looked like those statues of the Greek gods And we might not look as good as Hercules, but we can get pretty close And it's actually pretty simple not easy,

but pretty simple So I want to show you in this video everything you need to know to train for aesthetics

Let's begin.

So what do we need to have a Greek god aesthetic?

Well, simply put we just need to develop a solid base of muscle

and then we need to be lean enough to show it

and to build that muscle we're gonna need some form of resistance training.

This is all down to preference, but lifting weights, practicing calisthenics, or incorporating both into your routine.

It's how we're gonna put stress on our muscles to make them grow back bigger and stronger.

And no matter what your training style is, you need to focus on progressive overload.

This is probably the most important part for training, and this is done by increasing the resistance over time.

That could be adding weight, or it could be moving to a more challenging progression.

And it can also be done by increasing the reps or the time of the exercise.

And as we're trying to improve putting on more weight

or moving to harder progressions you're really gonna have to challenge yourself

and try to push past what you're capable of training towards failure

and putting all your effort into those last reps and

Since we're fatiguing our muscles We're gonna want to have a proper training split

and the training split you choose is gonna be based around your lifestyle You want something

that you're gonna be able to stick with over time and if you have other commitments like sports I am a striker!

Or a job that takes away a lot of your time or energy, then just find what works for you.

It is optimal to hit each body part twice a week.

Some that I would recommend would be an upper body lower split for four days a week, a push-pull legs upper lower for five days a week,

and then a push-pull leg split which is my go-to for six days a week.

But really just find what works for you and your schedule.

I've found results using the bro split which is training each muscle once a week.

I've also seen results from training every single day.

The main thing is just listening to your body and having a routine that allows you to stay consistent.

And there's a ton of other ways you can break it up.

There's no such thing as a perfect workout routine.

People get caught up with that, and the internet tries to sell you on if you're not doing this right, you're not going to see results.

But if you're just putting in consistent effort, you're going to see results.

And don't over complicate it.

It's more important to have daily action and just improve your process over time than it is to have the perfect program.

And a lot of people are focused up on things like, oh, is this working or am I doing this right?

When better questions would be, am I putting in effort?

Am I showing up every day?

And how can I improve?

And you should be training all body parts equally.

However, there's something you can focus on to make yourself look good.

And having an attractive physique includes the most important thing being the V taper.

And to do this we have to train back and shoulders.

It's also important to have a big chest.

We also want to have well-balanced legs to balance out our physique.

And lastly being lean enough to have visible abs.

And then these things are important too.

It's a long list but we can do it.

We just gotta focus on these exercises.

Starting with an exercise to help us grow those wider lats.

I'm a big pull-up guy and I'm not the biggest fan of the lat pull-down to be honest.

But it is a great alternative if you can't do pull-ups yet.

To perform it, just lean back slightly and pull the weight to your chest in a controlled fashion.

And using different grips is going to target different spots of your back.

But if you're new to the gym, just grabbing the bar slightly wider than shoulder width should be a good place to start.

You can also do other variations.

One I like to do is kneeling single arm pulldowns.

Positioned like so, just drive your elbow down into your side and keep it close to your torso.

And if you struggle to get a contraction with a lat pulldown, I would suggest this one because it's really easy to feel that contraction in your back.

And if you need to, you can perform it with a band as well if equipment isn't available.

But pull-ups is the best exercise you can do for aesthetics.

And to prove it to you, this was my back gains using the lat pull-down.

And this was my progress when I just started focusing on pull-ups and trying to add weight to my pull-ups.

My entire channel is just based around doing pull-ups now.

But it's a good exercise.

You're also gonna wanna add in some form of rows to better grow your lats

and just your overall back helping you get that chiseled aesthetic.

The delts also help the V taper and they help us get that bolder look going.

And to help us get wider shoulders, The name of the game is going to be side lateral raises.

This is going to target the lateral delts and really help us get those broad shoulders.

But we also want to do more shoulder exercises

because we want to look chiseled and sculpted

and to complete the boulder look We're going to want to hit the front

and the rear delts for the front delts We can do some form of shoulder press

or a variation of pike push-ups

and for the rear delts We can do something like face pulls or rear delt rows

Just making sure

that we target the entire shoulder for chest our main focus needs to be the upper chest

So we need to do decline push-ups or incline bench press

and just make sure that we target it because it's really important

Of course just starting with push-ups is a great place to start

and if you can't do decline push-ups yet Just do the variation

that you can and work on it until you get there

As for legs these release human growth hormone and testosterone

and it's just gonna help us turn into an athletic unit

So you don't want to skip it for those reasons

But you also want to have a well-balanced physique

and I talked a lot about the V taper

But it's not just a V taper you want to have more of an X pattern

And the main exercise we're gonna want to have to get this X going is gonna be squats

If you don't have weight that would be pistol squats

or a lower variation going all the way down to bodyweight squats

But squatting is gonna help us curl our quads glutes and it's gonna help us with our athletics

The hamstrings are also important So you're gonna want to incorporate some exercises like RDL's

or the hamstring curl or Nordics

and then also throw in calf raises Just don't skip like days basically what I'm trying to say

And the last thing that's really important is your core for someone who's not really serious about being athletic

or anything I would say training your core isn't that important.

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Of course training your core is gonna help them pop out a little bit

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So if you want to have a really good six-pack You're gonna want to train core

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But if you just want them to show a little bit

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And all you have to do is get lean enough to the point where you can see your core

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and that's mostly just diet

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But I've been doing a lot of core training ever since I started incorporating calisthenics

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And I've seen an insane difference if you want to be athletic

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and have an even cooler core Then I'd say train core, but if you just want to look good and you're not that into fitness

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Then just train it every once in a while and focus more on your diet Speaking of which, all this training is going to be for nothing if we don't have a good diet.

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And your diet doesn't have to be perfect.

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But it can't be terrible though.

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You just need to do a few things right, that way you don't ruin all your progress.

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Because you can't out train a terrible diet.

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I've tried because eating two zebra cakes is equivalent to like 10 hills.

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But improving our diet isn't as difficult as you might think.

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We just need to focus on a few basic things

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and improve it one step at a time

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and eventually your diet is going to get better and it's not going to hinder your progress.

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So the things we want to focus on is protein.

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You want to have a high enough protein intake so you're supporting your training and helping your muscles grow.

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I think the best way to do this is just to

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have a high protein in every single meal you eat and maybe add in a protein shake as well.

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You also want to eliminate processed foods.

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They taste really good but they're like poison.

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Stick to more real whole foods and if you're eating mostly processed foods

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if you just slowly cut those out of your diet you'd see an insane change.

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Not just in your body but also in your energy and how you feel.

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Try to cut those out.

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And lastly just drink water.

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Drinking soda and juice really just has no benefits and it's just empty calories with a lot of sugar.

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I don't see why people hate on water.

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I think it It tastes amazing.

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And you can always change the flavor by changing the temperature.

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You know, sometimes I'm in the mood for cold water.

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Other days, a nice steaming cup of joe of water is pretty good, so water's great and hydration is key.

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That being said, your next move depends on your situation.

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You might be skinny, overweight, or skinny fat.

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Regardless of where you're at, your genetics, or what hasn't worked in the past, what are you gonna do now, and how are you gonna improve upon yourself today?

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If you're skinny and you wanna gain weight, you're gonna wanna eat in a calorie surplus, and if you wanna lose weight, then you're gonna wanna eat in a calorie deficit.

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Some things to help with this is tracking your calories.

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You can also better improve your environment to set you up for success.

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And you can eat foods that help you with your goal.

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For some people, it's just gonna be harder.

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That's just how it is.

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But just focus on improving your daily system because those little daily actions are the things that make the difference.

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And if you have any tips that helped you, please comment them down below.

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Or let me know if I missed anything really important.

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But anyways, thanks for watching.

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Have a great day.

✨ 推荐视频

303 句

你能学到什么

这个视频片段能帮助你提升三项实用口语技能：一是听懂日常对话中自然的语速和流畅表达，二是学会用鼓励且坚定的语气讲述个人经验，三是掌握如何清晰传达步骤性内容（如健身计划）。这些技能在日常交流、分享经验或说明方法时都非常实用。

注意这些发音现象

视频中存在不少连读和弱读现象，比如“Ever since”连读为/evə'sɪns/，“got my first”中“my”弱读为/maɪ/，“develop a cool lean”中“a”弱读为/ə/。此外，“it's actually pretty simple”中的“it's actually”会连读成/ɪts'æktʃuəli/，需要仔细倾听这些发音变化，提升听力理解能力。

像母语者一样表达

要模仿说话者的节奏和重音，需注意以下几点：首先，重音落在关键信息上，比如“渐进超负荷”“V型体态”等核心概念要重读；其次，保持自然的停顿，在列举训练计划（如“四天的上下肢分化、五天的推拉腿上下肢分化”）时，适当停顿以突出层次；最后，使用流畅的连接语，像“不过”“而且”“最重要的是”等词能让表达更连贯。

通过影子跟读（shadow speak）练习，你能快速掌握这些技巧。建议使用影子跟读网站（shadowing site），反复模仿视频中的发音、节奏和语气。坚持练习，不仅能提高英语发音（提高英语发音），还能增强口语的流畅度。记住，重点不是完美复刻，而是不断靠近母语者的表达习惯，每天进步一点点。

核心知识点总结

塑造“希腊神”般的 physique 需兼顾肌肉量与体脂率，阻力训练是关键。
渐进超负荷原则：通过增加重量、难度或次数给肌肉施压。
训练计划应结合自身生活节奏， consistency 比“完美计划”更重要。
V型体态是 attractive physique 的核心，需重点训练背部和肩部。

现在就打开视频，开始影子跟读（shadow speech）吧！专注于听懂内容、模仿发音，你会在不知不觉中提升英语听说能力。

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
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	is done · be done · be based
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	I've found · I've also seen · I've seen
定语从句 who / which + 从句 — 补充说明人或事物	split which is

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 →

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