跟读练习: The Only Middle Split Video You'll Ever Need - 通过视频学习英语口语

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This is the only middle split video that you will ever need to watch.

Bear with me, it sounds complicated at first because not only is there specific muscles that you need to train, but you also need to work with your own bone structure

to find a way to make the middle splits actually work for your body.

Believe it or not, I actually have terrible middle split genetics with my bone structure, but I can make it work, so can you.

So the first and most obvious step, you need some flexible muscles.

The main ones being your hamstrings and of course your adductors

Which most people just call their inner thighs

So here's a quick test Can you put your palms fully flat on the ground?

And next, in a butterfly stretch, can you touch your forehead all the way to your toes?

But the ultimate test, which combines both the hamstrings

and the adductors flexibility into one beautiful stretch The pancake stretch You'll know you've made it

when you can touch your chest

or even your stomach all the way down to the ground

So right there is a very simple list of stretches hamstring stretch butterfly stretch

and pancake stretch and as you can see There are easy variations

Exhale sink deeper and you're going to hold in there are heart variations

And then you're going to reach your elbow all the way down

and this goes for every single exercise easy hard easy hard

but the most important stretch is practicing the middle splits at whatever level you are at right now.

You're never gonna get better at the actual skill unless you practice it, but first you need to know the technique that's gonna get you there.

But before that, a sponsor.

Surprise!

It's me, the sponsor!

But seriously though, I have a full middle split program at the top of the description.

Go ahead and click it, check it out, stay flexy guys.

Back to the video, right?

Come on.

Alright, alright, Alright, back to technique.

This bone right here is called your femur.

It's shaped a little bit like this, and it fits into your hip socket, and it moves around kind of like this.

But when you just try and go to your middle split with no technique, ow, something happens.

The top part of your femur smashes into your pelvis, and as you can see, the leg doesn't go out a full 180 degrees.

It stops before you can get to the middle split position.

Not fun.

So this is where your genetics come in.

Some people have different hip angles, And if you have a higher hip angle, it doesn't really matter if you just go out straight to the side like that.

But that is definitely not me, and I'm assuming it's not you because only a small percentage of the population actually has that.

Seriously, I have bad middle split genetics.

This is about as far as I can go, and my head isn't even in frame.

But luckily, there is a solution, and it's called external rotation.

What the heck is that?

Let's say you have a terrible femoral angle kind of like me

and it looks a little bit like this

So instead of just going out out out to the side what you do is you

Externally rotate as you go to the side and you're able to go 180 degrees to the side so you

Rotate outwards as you move to the leg to the side instead of going out you rotate

and you go out See

but remember the beginning of the video I kept one muscle group secret

and it's the one that usually hinders external rotation Your ability to externally rotate your hips is dictated by your glutes.

Because I know somebody is going to correct me.

Yes, I know it's the external rotators and not the glutes.

And I know they're not the same thing.

But for simplicity's sake, please, we're just going to say glutes.

I'm sorry.

But for real though, most glute stretches also stretch the external rotators.

So that's why.

That's why it's like that.

Back to the video.

So we need to add another stretch to the mix and

that stretch is the pigeon pose

And you bet there's an easy version opposite side glute just like

that and the hard version You're going to lean the chest just pick the variation

that works best for you

So instead of just stopping where it hurts you can externally rotate

which looks like this which gives me Access to more range of motion

And if you're really picky about keeping your feet on the ground

because it's a straddle not a middle split Spot the difference

straddle middle split straddle middle split the only difference between those

two stretches is the ankle Flexibility to put your foot on the ground

which I'll make a video about soon

But for most people who aren't martial artists just focus on the hips

so now that you have the proper technique That's great, but it doesn't automatically mean you're flexible.

You still need to stretch but exactly how much?

There are two papers that I would look at.

There's this one, which looked at all the available literature at the time

and found out that about five minutes a week is the minimum to make flexibility progress.

So all I gotta do is hold a stretch for five minutes a week and then I'm done?

Uh, not quite.

Because in this second paper, they found diminishing returns the longer you held the stretch.

They tested 15 seconds, 30 seconds.. in 60 seconds

and what do you know 30 seconds outperformed all of them

so what that really means is you need to get 30 second sets enough times

that the total volume adds up to five minutes don't worry

you don't have to do math for 30 seconds that's 10 sets every single week

that means that if you hold a 30 second stretch

and then you rest and then you hold

that 30 second stretch again that's one minute toward your five minute total and if you do that monday tuesday Wednesday, Thursday, and Friday, and you rest on Saturdays and Sundays,

that's five minutes a week, and you just have to do that for every single stretch.

Or theoretically, you could do five sets of 30 -second stretches every Monday and Wednesday for every single stretch, but that's a little much for me.

But whatever floats your boat, I've made progress doing both.

So if we were to build a routine out of everything we learned, it would look a little something like this.

Hamstring stretch, 30 seconds.

Butterfly stretch, 30 seconds.

Then your pancake stretch, again 30 seconds pigeon stretch 30 seconds

and then lastly you need to practice your middle split at whatever level you're at now technically

if you did this you would only need to do a four days a week

and it would count as six minutes toward each muscle group

which is more than the five minute requirement what how well there's only three muscle groups you really care about

100

and the hamstring stretch stretch is one of them so that's 30 seconds out of the way,

101

but it gets interesting when you get to the butterfly stretch because this one stretches your adductors and your glutes.

102

So for one stretch, you get 30 seconds of volume in both muscle groups.

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So the pancake stretch does the same thing, but for the hamstrings and adductors, the pigeon gets the glutes and the middle split, well that one does all three.

104

Nice.

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So if you repeat that entire session four days a week, that's three, six, nine, 12 sets of 30 seconds every week for every muscle group.

106

12 sets of 30 seconds in each muscle group equals six

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minutes every single week for every muscle group needed to get the middle split.

108

So all your bases are covered and it's just a matter of time before you get to your middle splits.

109

Now, of course, if you would like more variation in your training and different exercises every week, I have a full middle split program that I mentioned earlier.

110

It's at the top of the description, I highly recommend checking it out.

111

Stay flexy guys.

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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“The Only Middle Split Video You'll Ever Need”为素材。视频中反复出现的词有：stretch, split, middle, muscle, glute。这段视频共有 111 个句子、1386 个单词可供跟读。讲话部分时长为 7:27。说话人语速较快，每分钟约 186 个词，会出现较多连读和弱读。 83% 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
rotate 动词	/ˈɹoʊ.teɪt/	旋转, 转动
adductor 名词	/əˈdʌktəɹ/	內收肌 /内收肌
pancake 名词	/ˈpæn.keɪk/	薄烤餅 /薄烤饼, 薄煎餅 /薄煎饼
butterfly 名词	/ˈbʌ.tə(ɹ).flaɪ/	хўте, 蝶仔
variation 名词	/ˌvɛəɹiˈeɪʃn̩/	變化 /变化, 變動 /变动
straddle 动词	/ˈstɹædəl/	跨, 跨骑
pigeon 名词	/ˈpɪ.dʒɪn/	鴿子 /鸽子
genetics 名词	/dʒəˈnɛt.ɪks/	遺傳學 /遗传学
sponsor 名词	/ˈspɒn.səː/	保證人 /保证人
rotation 名词	/ɹoʊˈteɪʃən/	迴轉 /回转, 旋轉 /旋转
flexible 形容词	/ˈflɛk.sɪ.bəl/	靈活 /灵活
exhale 动词	/ˌɛksˈheɪ̯l/	呼出
hinder 动词	/ˈhɪndɚ/	妨礙 /妨碍, 阻礙 /阻碍
pelvis 名词	/ˈpɛlvɪs/	骨盆, 骨盤 /骨盘
socket 名词	/ˈsɑkɪt/	插座, 插口

视频中出现的短语动词

单词	发音	释义
go out 动词		出, 出口
find out 动词		找出, 查明
go ahead 动词	/ˌɡoʊ əˈhɛd/	請便 /请便

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 called · is dictated · are covered
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 made · I've made

需要注意的发音

说话人用了 28 次缩略和弱读形式，例如 you're, I'm, doesn't。请按听到的简短形式来说。

“th” 音: thigh /θaɪ/, mathematics /mæθ(.ə)ˈmæt.ɪks/
“sh” 和 “zh” 音: variation /ˌvɛəɹiˈeɪʃn̩/, rotation /ɹoʊˈteɪʃən/, diminish /dɪˈmɪnɪʃ/, martial /ˈmɑɹʃəl/, smash /smæʃ/
长单词——注意重音位置: flexibility /ˌflɛksɪˈbɪlɪti/, technically /ˈtɛk.nɪˌkəl.i/, mathematics /mæθ(.ə)ˈmæt.ɪks/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: variation /ˌvɛəɹiˈeɪʃn̩/, pelvis /ˈpɛlvɪs/
词尾辅音 — 要读清楚，后面不要加元音: glute /ɡluːt/, rotate /ˈɹoʊ.teɪt/, pancake /ˈpæn.keɪk/, genetics /dʒəˈnɛt.ɪks/, diminish /dɪˈmɪnɪʃ/
/r/ 和 /l/ 的区别: butterfly /ˈbʌ.tə(ɹ).flaɪ/, straddle /ˈstɹædəl/, femoral /ˈfɛ.mə.ɹəl/, martial /ˈmɑɹʃəl/

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 rotate, adductor, pancake 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: The Only Middle Split Video You'll Ever Need - 通过视频学习英语口语

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