跟读练习: Old School Leg Workout for Building Bigger Legs - 通过视频学习英语口语
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Here's an old school leg workout to help you build bigger quads,
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stronger hamstrings, fuller calves for a complete, impressive lower body.
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Starting with the king of exercises, squats.
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First a few reps with a light weight for warm up.
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Now load the bar to about 70-80% of the maximum amount you can lift safely.
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Take the bar.
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Plant the feet a little bit wider than the shoulders.
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Deep breath in, hold the breath, slowly down.
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Explode up.
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Just two reps on the heavy weight.
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Enough to fire up not just the leg muscles but the nervous system as well.
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Take a good long rest, 2-3 minutes.
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Let's take another look at that breathing technique.
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Advanced lifters hold their breath like this during a heavy lift
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because it creates a strong frame and support for the core during the lift.
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Set 2.
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Lower the weight and go again.
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3 sets of 10 reps.
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Squats are great for strength and muscle building, but safety is key.
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So if you need a refresher on correct form, check out Fit Media's guide to good squatting.
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Next, leg extensions.
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working the biggest muscles in the legs, quads.
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This is an isolation exercise so not so heavy on the weight.
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Instead focus on the squeeze as you extend the leg.
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The quads are made up of four muscles working together to straighten the leg.
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Keeping control, squeeze and slowly down.
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High number of reps to exhaust the muscle.
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Pushing through to complete four sets of 12 to 15.
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Next, machine press.
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You're well supported here by the machine, so plenty of weight.
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Feet set low to work the quads more.
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Go deep into the squat and explode up.
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Unlike the leg extension, you're not locking the legs at the top.
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The downward force would put too much stress on the knee joint.
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So don't fully extend.
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Aiming for constant tension in the muscle.
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In the standing press, you're also engaging your core, which is why we use that breathing technique.
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But here it's normal breathing.
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Out on the way up, in on the way down.
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Focusing fully on the lower body, especially those quads.
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Fewer reps because it's a heavier weight, 6-8 for 3 sets. So now, walking lunges.
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A highly functional lower body exercise using quads, hamstrings, glutes and calves.
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All working together.
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lunge forward, stepping out wider than normal.
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Having the barbell on the shoulders also improves balance and coordination.
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Take the back knee as close to the floor as possible without touching.
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Four sets of 15 to 20 steps.
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Time to hit the back of the legs on the lying hamstring machine.
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It's a curling movement, hinging at the knee.
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Hamstring is a smaller muscle, but important for creating a balance between the front and back of the leg.
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The machine uses isolation, so lower weight more reps.
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Concentrate on the movement, not the weight.
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Keeping control on the way up and on the way down.
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Squeezing at the top, four sets of 12 to 15 reps.
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Finally to complete the shape of the leg, calves, standing calf machine raise.
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Not so heavy.
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Go for maximum range of motion.
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Focus on the squeeze at the top.
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Full extension at the bottom.
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Go for three sets of 12 to 15.
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You can vary this exercise each set by pointing your toes in or out.
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So there you have it, a full leg workout to help you build bigger, stronger legs.
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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“Old School Leg Workout for Building Bigger Legs”为素材。 视频中反复出现的词有：leg, weight, reps, muscle, quads。 这段视频共有 62 个句子、562 个单词可供跟读。 讲话部分时长为 5:04。 说话人语速平稳，每分钟约 111 个词，很适合跟读。 只有 81% 的单词属于英语最常用的 3,000 词，词汇难度较高。
视频中的重点词汇
视频中最难的 11 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| squat 名词 | /skwɑt/ | 蹲下 |
| calf 名词 | /kɑːf/ | 小牛, 犢 /犊 |
| squeeze 动词 | /skwiːz/ | 壓榨, 擠壓 /挤压 |
| explode 动词 | /ɪkˈsploʊd/ | 爆炸, 爆發 /爆发 |
| workout 名词 | /ˈwɝk.aʊ̯t/ | 鍛煉 /锻炼 or 鍛鍊 /锻炼 |
| isolation 名词 | /ˌaɪsəˈleɪʃən/ | 隔離 /隔离, 隔斷 /隔断 |
| barbell 名词 | /ˈbɑɹˌbɛl/ | 槓鈴 /杠铃 |
| exhaust 动词 | /ɪɡˈzɔst/ | 抽完 |
| coordination 名词 | /kəʊˌɔːdɪˈneɪʃən/ | 協調動作的能力 /协调动作的能力 |
| toe 名词 | /təʊ/ | 腳趾 /脚趾 |
| concentrate 动词 | /ˈkɑn.sən.tɹeɪt/ | 集中 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| check out 动词 | 退房 | |
| warm up 动词 | /ˌwɔː(ɹ)m ˈʌp/ | 暖和（起來） /暖和（起来） |
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 |
|---|---|
| 比较级 -er than / more … than — 比较两个事物 | wider than |
| 现在进行时 am/is/are + -ing — 此刻或近期正在发生的事 | you're not locking · you're also engaging |
需要注意的发音
说话人用了 4 次缩略和弱读形式，例如 you're, don't。请按听到的简短形式来说。
- “sh” 和 “zh” 音: isolation /ˌaɪsəˈleɪʃən/, refresher /ɹɪˈfɹɛʃɚ/, coordination /kəʊˌɔːdɪˈneɪʃən/
- 长单词——注意重音位置: isolation /ˌaɪsəˈleɪʃən/, coordination /kəʊˌɔːdɪˈneɪʃən/
中文母语者容易读错的音：
- 词尾辅音 — 要读清楚，后面不要加元音: quad /kwɑd/, squat /skwɑt/, calf /kɑːf/, squeeze /skwiːz/, lunge /lʌnd͡ʒ/
- /r/ 和 /l/ 的区别: barbell /ˈbɑɹˌbɛl/, curl /kɜɹl/
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 squat, calf, squeeze 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。