Everyone, this is the ten's beginner workout. Basically over, over the course like the last four (or) five months, I've had a lot of people ask me for a beginner's workout, basically a plan for someone who's never started working out, doesn't have a gym, doesn't even have weight so just bodyweight stuff.
● Workout 和work out 重音区别。Workout是名词表示健身，名词重音在前面。Work out 是动词词组，重音在后面。
例句：You must have been working out a lot recently. You look so great. 你最近肯定经常健身吧，你看起来状态很赞。
● 4、5个月在英文中的表达方式，中间不用加任何词。比如，在过去的5、6个星期里面over the course like the last five six weeks
● I've had a lot of people do something 有很多人做某事
例句：I've had a lot of people come to me asking me how to learn grammar well/I've had a lot of people ask me how to learn grammar well. （注意两个句子表达的细微差别）
And this is great for people who either just wanna start seeing their muscles increase, you know start maybe getting like a little bit of some definition so you can get excited to go into the gym or for people who need to lose some fat because you can, you can do this as a cardio thing and lose a lot of fat over the course of you know a couple of months doing this consistently. So I'm going to take in the first exercise right now.
● either 和neither的两种发音方式
● get one's muscles increased 增肌；
● lost some fat 减脂
● get + adj.变得某种状态
● cardio/ˈkɑːr.di.oʊ/ adj.心脏的
● going to 的缩写＝＝gonna
So the first exercise we're gonna start with is push-ups, now if you have the ability to you're gonna do full form push-ups but if you don't have the ability to push yourself up ten times, then you're just gonna do it from your knees instead of from you toes you're doing it from your knees. This is ten push-ups, all the way down, make sure you contract your chest. You're feeling your triceps engaged. I like to keep my elbows flared in not flared, tucked in instead of keeping them flared out and bump out ten. I think that was 11 but about 10.
● the first exercise we're gonna start with 这个是一个整体，因为we're gonna start with 这个位置是一个定语从句，修饰前面的exercise.
● Triceps /ˈtraɪ.seps/三头肌
● Tuck /tʌk/ v.收拢
● Flare /flɛr/ v.使张开