Super Training is essentially EV training without having to look for specific Pokemon. Each training (HP, Attack, Defense, etc.) increases the corresponding EVs for your Pokemon.
The dark green part of the radial chart reflects your Pokemon's base stats. These cannot be changed and are the same for each Pokemon species. For example, the Mewtwo in that image, like most Mewtwos, has a high Special Attack base stat. The light green portion of the radial chart reflects your current stat distribution, accounting for EVs and level bonuses. The further from the center you get, the higher your stat is in that particular field.
The green bar on the right reflects the total amount of EVs that you have earned. Once your Pokemon fills out that bar, they will not be able to earn any more EVs, either through Super Training or battling other Pokemon. The green bar also affects how many points you get when you connect with shots in Super Training. The higher your bar, the more points, making it a necessity to have a higher green bar if you want to complete the higher levels of Super Training.
Super Training will not increase EVs for a single stat above 252.
Punching bags simply add more EVs. If you do really well in the Super Training (clear quickly), you can get better punching bags which give more EVs. For example, the Attack Bag S only gives 1 Attack EV while the Attack Bag L can give you 12 Attack EVs.
The problem with these files is that they won't save it as a video but as a set of commands (Pokemon A attacks Pokemon B etc.) so you can't play these files on your computer except there would be a PC software that understands these commands and renders them. You could use an DS emulator and copy your save from your SD card to the virtual SD card of the emulator, then record the output with a screen capture software and send these videos to your friends.
Best Answer
You can chain for shiny Pokemon using the PokeRadar. You have to be careful you don't break the chain. Using repels helps because you won't encounter Pokemon while walking in the grass, instead you will only encounter the ones found with the PokeRadar. X/Y now has grass that will shake, but there might not be Pokemon found in that patch. Stay away from the outer edges of a grass patch, most of the time the Pokemon you encounter will be a different one that you started chaining with. Encountering a different Pokemon will also break the chain. Serebii is showing that a shiny encounter could come around 40 successful chains.
Another feature added to the X/Y games is Consecutive Fishing. Unlike the PokeRadar, you do not need to keep encountering the same Pokemon over and over again. But you MUST be successful in reeling in Pokemon without them getting away. I have been very lucky in the consecutive fishing technique, encountering a shiny around 30-40 successful reels. This can be done with any of the fishing rods. One important note when doing this, DO NOT move from the spot you are fishing in. Once you find a spot, keep fishing there. If you want to increase your chances to get a consecutive fish, get a Pokemon with the Suction Cups ability.
Things that will not break the chain:
I have not tested going into the PSS because there is a possibility it could break the chain if you use GTS, Wonder Trade, etc...