跟读练习: What your push-ups are actually missing (feat. Red Delta Project) - 通过视频学习英语口语
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Yellow Dude brought in legends to make your training go bananas.
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Today, it's Matt from Red Delta Project to make your push-ups and pull-ups actually count.
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Greetings my friend, Matt Schifferle here for the Red Delta Project.
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Today we are talking about how you can build more muscle
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and strength than you've ever had before with a routine that is comprised of primarily push-ups and pull-ups.
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Because simple routines have lots of advantages to them.
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They're simple and efficient as far as time, energy, and equipment requirements.
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You don't need a gym, and you don't even need to have a lot of complexity in the programming.
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A constrained approach to your strength training doesn't allow you to be lost in variety and a lot of novelty,
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nor can you hide in complexity to distract you from the job at hand,
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which is getting really strong and powerful at very basic fundamental exercises.
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But don't make the mistake of thinking that, okay, I will do push-ups and pull-ups until I'm just completely sick of the movements and burn myself out on them.
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Always remember that success comes from improving how well you do the techniques, not just how much you do it until you exhaust yourself.
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And for this, I have two suggestions for you.
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The first of which is to set your tension before every set of push-ups and pull-ups.
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So for the example of doing push-ups, lay down on the floor, position your hands and your shoulders and every inch of your body where you want it to be,
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then purposely flex the muscles you're going to work, chest, shoulders, triceps, even your glutes and your abs, before finally applying resistance when you push off the floor.
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When it comes to your pull-ups, you want to grab onto the bar, set the tension, squeezing all of your back muscles,
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your shoulders, biceps, even your grip muscles before lifting your feet off the floor or off of some sort of a support, like a sturdy chair.
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Doing this will ensure that you are using your muscles to a very high degree in every repetition, for every set, in every workout,
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to not only produce a much stronger stimulus for building muscle and strength, but it also helps to protect your joints.
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The second thing I recommend to do is to put a little bit of acceleration to emphasize the concentric
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or lifting portion of each repetition.
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Lower yourself down smooth and under control
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and then drive yourself off the floor for push-ups or up towards the bar when you're doing pull-ups.
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This acceleration for the concentric phase makes your muscles work just a little bit harder
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and engage all your muscles as a cohesive unit for functional power, athleticism, and to stimulate more strength and hypertrophy.
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And speaking of which, if you want to use this to program with an emphasis on building muscle, two to three hard sets,
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pushing about 10 to 20 repetitions, close to failure for at least two to three sets.
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If you want to program this for strength, four or five sets, keeping a few reps in the tank, but with a heavier level of resistance,
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either weighted or with progressive technique, so that you force the muscle to hold more tension.
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This way, you can use push-ups and pull-ups to achieve whatever goals that you want and improve your proficiency in each technique.
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Best of luck in your workouts this week.
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Be fit and live free.
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Two moves, that's it.
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If your push-ups still look rough after this, that's on you.
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This one was a team-up with Matt from Red Delta Project.
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Want more of these?
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Drop a name in the comments.
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Now train.
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Go bananas!
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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“What your push-ups are actually missing”为素材。 视频中反复出现的词有：muscle, push, pull, strength, floor。 这段视频共有 41 个句子、636 个单词可供跟读。 讲话部分时长为 3:47。 说话人语速自然，每分钟约 168 个词，接近日常对话。 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 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| repetition 名词 | /ˌɹɛp.əˈtɪʃ.ən/ | 重複 /重复 |
| concentric 形容词 | /kənˈsɛn.tɹɪk/ | （圓）同心的 /（圆）同心的 |
| acceleration 名词 | /əkˌsɛl.əˈɹeɪ.ʃən/ | 加速 |
| banana 名词 | /bəˈnænə/ | щёнҗё, баҗё |
| workout 名词 | /ˈwɝk.aʊ̯t/ | 鍛煉 /锻炼 or 鍛鍊 /锻炼 |
| complexity 名词 | /kəmˈplɛk.sɪ.ti/ | 複雜性 /复杂性 |
| biceps 名词 | /ˈbaɪ.sɛps/ | 二頭肌 /二头肌 |
| hypertrophy 名词 | /haɪˈpɜɹ.tɹə.fi/ | 肥大 |
| proficiency 名词 | /pɹəˈfɪʃənsi/ | 水平, 熟練 /熟练 |
| purposely 副词 | /ˈpɝpəsli/ | 故意 |
| sturdy 形容词 | /ˈstɜrdi/ | 堅固 /坚固, 結實 /结实 |
| triceps 名词 | /ˈtɹaɪ.sɛps/ | 三頭肌 /三头肌 |
| novelty 名词 | /ˈnɑvəlti/ | 新奇 |
| stimulate 动词 | /ˈstɪm.jəˌleɪt/ | 刺激 |
| greeting 名词 | /ˈɡɹiːtɪŋ/ | 迎接 |
需要注意的发音
说话人用了 9 次缩略和弱读形式，例如 don't, you're, doesn't。请按听到的简短形式来说。
- “sh” 和 “zh” 音: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, proficiency /pɹəˈfɪʃənsi/
- 长单词——注意重音位置: repetition /ˌɹɛp.əˈtɪʃ.ən/, acceleration /əkˌsɛl.əˈɹeɪ.ʃən/, complexity /kəmˈplɛk.sɪ.ti/, athleticism /æθˈlɛtɪsɪzəm/, hypertrophy /haɪˈpɜɹ.tɹə.fi/
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 repetition, concentric, acceleration 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。