跟读练习: How To Get Up Early | Robin Sharma - 通过视频学习英语口语
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Hi, it's Robin Sharma.
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Welcome to my hotel room.
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I'm keeping this video very informal.
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And first and foremost, I want to wish you and your loved ones and your colleagues and everyone around you,
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but most importantly you, an absolutely fantastic new year.
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I hope this is your absolute best year yet.
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I hope this is the year you change the game.
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I hope this is the year you confront your fears and leap into your confidence.
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I hope this is the year that you reach into yourself and express your highest gifts and your talents.
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I hope this is the year you get closer to your dreams and your desires and your hopes
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that you've ever gotten close to.
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I hope this is such a special year for you and obviously for those who are most close to you.
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Well here's what I want to do.
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I want to send you, over the next few days, three videos.
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Today's video is really how do you make this new year your best year yet?
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And what I want to focus on is getting up early and how to get up early.
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On my Facebook page there are so many people who say, Robin I want to join the Five O 'Clock Club.
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I've read about it in your books.
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How do I do it?
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This video is going to be very tactical,
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very granular and show you exactly what I do to get up at five o 'clock on a consistent basis.
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I don't get up at five o 'clock every day.
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I trust my body when I'm tired.
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I take the rest I need or when I'm traveling
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Like now, I'm out on a tour talking about my new book, The Secret Letters of the Monk Who Sold His Ferrari,
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which is the sequel to the original monk book.
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I take a little bit more rest.
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But generally, probably five to six days a week when I'm in my high excellence mode, I get up at five o 'clock.
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I go through my morning protocol.
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I call it my pro -athlete protocol because I'm preparing for a great day, just like an athlete prepares for a great day.
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And then I go out in the world and I do my very best to play at world class.
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The next video is going to be how to defeat worry.
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So you're going to see that in your inbox.
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It's how to defeat worry.
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Lots of great game -changing tools to help you do that.
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And then the final video I'll send to you in this series,
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which is really the series is all about how do you make the new year your absolute best year yet.
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The final one will be a number of key steps that if you do them,
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will ensure that you win as you go through the next 12 months and you really achieve your heart's desires,
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and this is the year that you change the game.
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Okay, I'm going to get right into it.
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Some quick ideas to get up at 5 o 'clock on a consistent basis.
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But again, before that, why do you get up at 5 o 'clock?
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Well, there are a lot of people who are really busy being busy.
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There's a lot of disruption in our world, and it's only going to get more messy.
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I don't mean to be discouraging or negative.
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It's just a reality.
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There's tons of opportunities for business people and for those people who are not in business.
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There's a time of staggering opportunity that we're moving into, but there's going to be a lot of disruption as well.
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For those who are unprepared, it's going to be a very difficult number of years.
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For those who are prepared, you're going to grow your career, grow your business if you're a business person,
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and it's going to be a great time to be alive.
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So getting up at 5 o 'clock is a gift you're going to give yourself.
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Why?
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Because you get up at 5 o 'clock
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and you're going to go through a morning ritual to prepare yourself so that when you walk out in the world, you have lots of stamina,
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you have a bulletproof mindset, you're focused on your most important goals versus being busy being busy, and you are at your absolute best.
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Some of the tips that I want to share with you right now to get up at 5 o 'clock.
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Number one, do not eat after 8 o 'clock the night before.
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So a lot of us don't sleep very deeply because we eat too late and we eat too much too late.
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Our body's most energy consuming system is our digestive process.
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If your digestion is going all night trying to digest the food that you've eaten, you're not going to have a rich deep sleep.
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And the point I'm trying to suggest to you, it's the quality of the sleep, not the length of your sleep that is most important.
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So number one, don't eat after eight o 'clock.
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Number two, when you are super fit, you will automatically need less sleep.
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Your body will just need to sleep less.
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So make it a priority to get really, really fit.
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You know, get into the gym, do the workouts, go swimming, push your body to its next level of physical excellence.
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You're going to need less sleep.
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Number three, I call this the alarm clock trick.
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You're going to laugh at me and say, Robin, this is so strange.
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I'm just going to share what works for me.
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I set my alarm clock at my bedside to about 45 minutes ahead of the actual time.
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Okay?
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And so then what I do is, before I go to sleep, I'll set my alarm clock to 515, let's say.
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But actually, I'm getting up at what?
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430. So use the alarm clock trick.
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I don't know why it works.
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It just works.
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Set your alarm clock about 45 minutes or 30 minutes ahead of time
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and then go to sleep and you're going to get up in the morning and you're going to go, wow, I guess it's 510 or 530.
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But actually, once you get to the bathroom and check on your other clock, you realize it's 5 o 'clock and you've tricked yourself.
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But it really works.
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The next tip.
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Remember, it takes about 40 days to install a new habit.
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And as you install a new habit, you are going to experience discomfort.
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The discomfort is not bad.
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There's nothing wrong.
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It's not like you are not built to get up early.
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You are going through the process of change.
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It takes about 40 days.
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Your body is acclimatizing.
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Your mindset is acclimatizing.
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You're building new neuropathways.
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That process is a messy process.
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Why?
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Because you're tearing down old beliefs and old emotional ways of being and you're installing new ones.
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You're going to feel uncomfortable for about 40 days
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and then after 40 days you will have installed the new habit of getting up at 5 o 'clock and guess what?
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You are up while the rest of the world is asleep.
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You have this psychological edge.
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You feel powerful.
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It's a great way to build power and self -control
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and confidence because you're doing something that before you couldn't do and most people can't do.
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That gives you confidence and that confidence will translate into confidence in other things,
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in your work and you'll become bigger and you'll gain more momentum and you'll have more energy.
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Okay, a few final tips.
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Eat less food.
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So not only don't eat after 8 o 'clock the night before but eat less food.
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You'll have more energy, you'll need to sleep less.
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And then the final few ideas I want to leave you with is get a massage at least once every week.
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One of the best things I do to get up early
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and stay on my game is I get at least a massage, a 90 -minute massage every seven days.
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And I don't know why.
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It's probably because of the increased circulation, but I need to sleep so much less.
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And then the final thought I will leave you with in this video about getting up at five o 'clock, find work that you love.
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And that doesn't mean you have to leave the job that you're in.
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If you're in a job right now, you're stuck and you're discouraged and you don't have a lot of energy,
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look for the meaning in your work.
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Ask yourself, how can I do this job
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and what can I focus on about using my work to contribute to other people?
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And this isn't just some vague idea.
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The secret of passion and to sleeping less
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and to getting up at five o 'clock with a fire in your belly is in part finding
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that you're some meaning in your work.
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I guess what I'm saying is the secret of passion is purpose.
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And in your work right now, if you just refocus what you're focusing on and ask yourself,
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how can I use my work to make a difference in people's lives?
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And you really train your brain to focus on that.
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You're going to find you have a lot more energy.
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You're going to find the way you see your work changes.
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Another way to look at your work is this.
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See your work as a craft.
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And you've heard me say that before, but when you go to work and say,
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you know what, I want to be the best in the world at what I do.
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If it's taxi driving or you're a nurse or you're a doctor or you work in a coffee shop,
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ask yourself, how can I use each day and my work as a vehicle to become the Picasso of what I do?
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That'll give you more energy as well.
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And when you feel you're an instrument of service and you feel you're doing your work, no matter how ordinary the world sees your work,
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that is the single best way to get up early in the morning
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because then you become on a mission and you use your life to stand for something bigger than yourself.
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So get up at five o 'clock.
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It'll take about 40 days.
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It's a great habit.
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Then once you're up, you've heard my other videos.
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Once you're up, go through the morning protocol where you work out first thing in the morning while you're working out,
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drink lots of water because you're dehydrated.
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And while you're on that bicycle, let's say, or on the treadmill, learn, listen to audio books.
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That'll increase your energy and your inspiration.
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Then after that 20 or 30 minutes of exercising, you're about 520 or 530 in the morning, write in a journal, write gratitude,
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write about your goals, and you'll find you will have a phenomenal day.
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Happy New Year.
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Get up early.
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I know you can do it.
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I'll be sending you another video really soon about how to defeat worry
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so together we can make this the absolute best year you've ever had yet.
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Thank you.
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本课的词汇与口语要点
这节口语课以视频“How To Get Up Early”为素材。 视频中反复出现的词有：clock, sleep, eat, energy。 这段视频共有 157 个句子、1858 个单词可供跟读。 讲话部分时长为 9:27。 说话人语速较快，每分钟约 197 个词，会出现较多连读和弱读。 86% 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 |
|---|---|---|
| alarm 名词 | /əˈlɑɹm/ | 警報 /警报 |
| habit 名词 | /ˈhæb.ɪt/ | 習慣 /习惯 |
| trick 名词 | /ˈtɹɪk/ | 詭計 /诡计, 騙術 /骗术 |
| protocol 名词 | /ˈpɹoʊtəˌkɑl/ | 議定書 /议定书 |
| install 动词 | /ɪnˈstɔl/ | 安裝 /安装 |
| massage 名词 | /məˈsɑ(d)ʒ/ | 按摩, 馬殺雞 /马杀鸡 |
| consistent 形容词 | /kənˈsɪs.tənt/ | 一貫的 /一贯的 |
| passion 名词 | /ˈpæʃən/ | 激情, 熱情 /热情 |
| athlete 名词 | /ˈæθ.liːt/ | 田徑運動員 /田径运动员 |
| excellence 名词 | /ˈɛksələns/ | 卓越 |
| monk 名词 | /mʌŋk/ | 和尚, 僧侶 /僧侣 |
| messy 形容词 | /ˈmɛsi/ | 凌亂 |
| mindset 名词 | /ˈmaɪn(d)ˌsɛt/ | 心態 /心态, 思維模式 /思维模式 |
| discomfort 名词 | /dɪsˈkʌmfɚt/ | 不適 /不适, 不安 |
| discourage 动词 | /dɪsˈkɝɪd͡ʒ/ | 令人愁悶 /令人愁闷, 使沮喪 /使沮丧 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| get up 动词 | 起床 | |
| go through 动词 | 通過 /通过 | |
| work out 动词 | /ˌwɝk ˈaʊt/ | 計算 /计算, 算出 |
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：
- I'm keeping this video very informal.
- I've read about it in your books.
- How do I do it?
- I trust my body when I'm tired.
- I don't mean to be discouraging or negative.
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 |
|---|---|
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | you've ever gotten · I've read · you've eaten |
| 定语从句 who / which + 从句 — 补充说明人或事物 | those who are · people who say · people who are |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | are unprepared · are not built |
需要注意的发音
说话人用了 77 次缩略和弱读形式，例如 you're, I'm, don't。请按听到的简短形式来说。
- “sh” 和 “zh” 音: massage /məˈsɑ(d)ʒ/, passion /ˈpæʃən/, disruption /dɪsˈɹʌpʃən/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, circulation /ˌsɝkjʊˈleɪʃən/
- 长单词——注意重音位置: ordinary /ˈɔɹdɪnɛɹi/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, priority /pɹaɪˈɒɹɪti/, psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: versus /ˈvɝsəs/, vague /veɪɡ/, digestive /daɪˈdʒɛstɪv/
- 词尾辅音 — 要读清楚，后面不要加元音: clock /klɑk/, habit /ˈhæb.ɪt/, trick /ˈtɹɪk/, massage /məˈsɑ(d)ʒ/, consistent /kənˈsɪs.tənt/
- /r/ 和 /l/ 的区别: alarm /əˈlɑɹm/, protocol /ˈpɹoʊtəˌkɑl/, importantly /ɪmˈpɔɹ.tənt.li/, ritual /ˈɹɪt͡ʃ.u.əl/, translate /tɹænzˈleɪt/
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。
- 先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
- 录下自己的声音并与原声对比，特别注意 alarm, habit, trick 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。