大家好
What's going on nation
我是Scott
I'm Scott from Muscular Strength dot com
首先让我问各位一个问题
and let me start off this video by asking you a question
除了腹肌训练以外
how many exercises
日常训练的动作有多少种
not including abs are in your current workout program
答案如果超过20
and if the answer is more than twenty
那很有可能你在健身房花的时间太多了
then chances are you're spending way too much time in the gym
如果真是这样的话
so if that's the case
我想告诉你们一个秘密
I want to fill you guys did on a secret
通常网上的训练计划或是私教的课程
now you can usually tell when a program or trainer’s garbage
运动量都过大
when they basically overload you with a lot of exercises
伪装自己学富五车
it's almost like a camouflage to make you think there are super smart
事实上他们对制定训练计划一无所知
when in reality they really don't know anything about program building
所以如果你的教练给你安排的训练计划
so if your trainer are currently has you want a program
不包括以下七项训练
that doesn't involve the majority of these seven exercises
是时候换个教练了
while my friends that it's time to find a new trainer
或者花点时间下载我们的app
or maybe it's just about time you downloaded my app muscular strength
从可靠的地方获取你需要的训练计划
and started using a program from someone you trust
第一个训练 深蹲
exercise number one is the squat
毫无悬念
and you all knew this was coming
所以在一开始就谈谈深蹲
so I figured let's talk about it right from the start
深蹲是训练下半身的王牌动作
guys the squat is the king of lower body exercises
非常棒的复合动作
that's because it's an amazing compound movement
构建大量的下半身肌肉
that will help you build a ton of muscle in your lower body
同时也能增强上半身肌肉
while also strengthening various upper body muscles
例如背部及核心
such as your lower back your upper back and your core
哪一种深蹲最好
but which squat variation is best
高背杠还是低背杠呢
high bar or low bar
任何一种方式都不错
well any variation will work guys
选择最适合你身体类型的深蹲最好
just pick the variation that best suit your body type
如果想知道其中的原理
but if you want to get into reasons for choosing high bar or low bar
请记住以下几点
this is what you want to keep in mind
高背杠能比低背杠蹲得更低
high bar squatting involves going a lot lower than low bar
正因为如此
and because of this
你可以募集到更多的臀部和腿部肌肉
you can recruit a bit more glutes hamstrings into the movement
这不是一种过度的激活方式
It's not an insane amount of additional activation
但足以引起注意
but enough to take notice
如果你玩力量举或者目标是冲击大重量
now if your goal is lifting as much weight as possible or powerlifting
深蹲时身体更前倾
most people tend to lean towards low by squatting
杠铃背在更低的位置上
because when you drop the bar a little lower on your back
减少了躯干在深蹲过程中承受压力的时间
you effectively decrease how long the lever of your torso is for the exercise
从而减少动作的幅度
this results in reducing the overall range of motion
大多数人都能多蹲5%-10%的重量
and most people can squat five to ten percent more weight as well
最后 低背杠更需要更多地屈髋
and one last thing to keep in mind is that the low bar squat involves more hip flexion
高背杠需要更多地屈膝
in the high bar it involves more knee flexion
这也就意味着
So what this basically means is that
如果你饱受下背部疼痛困扰
if you suffer from lower back pain
高背杠会更适合你
high bar would be a better option
如果你的膝盖有问题
if you have trouble with your knees
那么低背杠会是更好的选择
that you should lean towards a low bar squatting
总的来说
but at the end of the day
我并不在乎你选择哪个版本
I don't care which variation you choose
确保一周练两次腿就行
Just make sure you hit it twice a week
看起来才不会像这样
so you don't look like this
第二个动作就是硬拉
next stop is the deadlifts
不管别人说什么
and it regardless of what Mr Uber says
如果深蹲是锻炼下半身的王牌动作
While the squat is the king of lower body exercises
那么硬拉就是王中之王
the deadlift is just king
硬拉是不可或缺的
You need to be doing some sort of deadlifting guys period
如果有轻微的腰部和膝盖伤病
even if you have some kind of lower backs spine or knee injury
你仍然可以练硬拉
there are still ways you can perform deadlifts without risking further injury
实现增肌的目的
and also getting stronger overall
如果健身房里有六角杠铃
if you have access to a hex bar
这是最有利于冲击大重量的硬拉方式
that would be the easiest way to be in the most advantageous position to lift this heavy as you can
也避免了受伤的风险
while avoiding any chances of injury
如果没有这个器材
but if not
也可以选择传统或是相扑硬拉
we can choose between conventional or sumo
无聊哪种方式都能拉起很大的重量
now guys I've seen people live super weight with either variation
取决于生物力学和个人喜好
so it really comes down to personal preference in biomechanics
力量举运动员会通过训练不同种类的硬拉
In fact most powerlifters will train with both variations
来提高比赛中的有效成绩
to help with building an overall strength on the movement
哪种硬拉适合你呢
but which variation is right for you
如果你是个高个子且长手长脚
well if you're an exceptionally tall person with long arms and legs
我不是
unlike me
也许你应该从相扑硬拉开始
then maybe you should start with the sumo deadlift
相扑硬拉更适合你的体型
this is because a sumo deadlift will be more comfortable for your body type
保证动作的流畅和完整
due to the more upright position at places you in
对腰部和髋部有伤的人也更友好
the sumo deadline is also great for those of you with lower back or hip injuries
因为相扑硬拉主要募集臀肌和腘绳肌
because it will involve less of your lower back and more of your glutes and hamstrings
宽站距能带走下背部的压力
the wider feet stance also takes most of the stress off your lower back
同时让臀部更好地发力
and helps open up your hips at the same time
另一个是我最喜欢的传统硬拉
the other variation is the conventional deadlift which is my favorite
但是传统硬拉更依赖脊柱和脚踝的活动度
but this variation requires a bit more overall flexibility or spine and ankles
这样才能让躯干下降到起始的高度
in order to properly lower yourself to the static position
起杠时保持挺胸
and keep your chest up as you perform the lift
但无论你选择哪种硬拉
but were goddess of the variation you choose guys
都能帮助你加强全身的肌肉
the deadlift will help to put our muscle all over your body
最重要的是能帮助你夯实基础
and most importantly will build the foundations of strength
在整个运动生涯中都能
that will serve you well throughout your entire fitness journey
如果你想了解更多资讯
and if you'd like to learn more check out this article
可以在我们的app上搜索相关内容
comparing the sumo versus conventional deadlifts
有任何问题都可以在app上留言
it will answer any additional questions you might have about bolt of the exercises
第三个动作是改良后的哑铃卧推
the third exercise that you need to be doing regularly is the modified incline dumbbell bench press
不要再盲目地用杠铃训练
but just don't be dumb and use forty five pound plate ok guys
之前我们有做过相关的视频
so we've actually covered this video before
相比于三组平板和三组上斜
Instead of hitting three sets of flat in three sets of incline
改良后的卧推效果更好
we can get the best of both worlds by performing a modified variation of the incline bench
在凳子下面垫两块45磅的片
where we simply stack two forty five pound plates under the bench
这样可以让倾斜角度增加10-15度
this gives us more about ten to fifteen degree incline
这个角度能最大程度募集胸部肌肉
and this angle will allow us to target the entire picked arouse major
不像上斜那样有过多的肩膀参与
without bringing in too much delt activation like when we incline bench
也不像平板那样有过多的三头参与
or too much triceps activation when flat benching
当然肩膀和三头肯定会协同发力
you will still obviously activate your delt and triceps guys
但是你会发现每一组的胸部发力感会更好
but as you will quickly find out your overall chest activation each set will be greater
这个技巧同样适用与杠铃卧推
You can apply this technique to barbell or dumbbell bench pressing
对于有肩伤的朋友来说
and for those of you who experienced shoulder pain
这样做也会避免肩部疼痛
this variation could help you live pain free as well
第四个动作是站距卧推
number four is the close grip bench press
不是绳索屈臂伸
and know not rope pushed down
也不是哑铃屈臂伸
not dumbbell kickback
为了让三头生长
guys to grow your triceps
离不开大重量的刺激
you need an exercise you can actually lift heavy weight with
双杠屈臂伸虽然也是不错的选择
dips are also a great option
但是躺在长凳上可以为肩部提供更大的稳定性
but laying flat on a bench provides more shoulder stability
有利于推起更大的重量
and places you in an advantageous position depress more weight
有一部分人还无法用自重做屈臂伸训练
especially if you're not strong enough to perform even a single body weight dip
做窄距卧推时手肘会向躯干收拢
also because your elbows are tucked in toward your torso
强迫三头发力
this forces that tries to do all the work
减轻肩关节的压力
while simultaneously placing less pressure on your shoulder joints
当然也可以用哑铃做这个动作
now you can perform this movement with dumbbells
在我看来哑铃难度太大
but in my opinion it's much more of a hassle
首先无法做到相同重量
you definitely won't be able to lift this much weight
在我看来90%的人
and to be honest nine times out of ten
都做不标准
the people I see using dumbbells are doing it wrong
通常无法让手肘贴紧躯干
because they can't keep your elbows tucked in
做到最后就变成哑铃卧推了
and they kind of end up just bench pressing instead of triceps pressing
第五个动作是引体向上
number five is the pull up
相信很多人都会做这个训练
and now I'm sure many of you do this exercise was coming as well
引体是个非常好的动作
but that's a good thing
从古至今都没改变过
there's no need to reinvent the wheel when it comes to fitness
没有任何理由不做引体
the pull up clearly works and there's no reason why you shouldn't be doing it
主要的原因在于
now the main reason why are the pull up is a must do exercise is because
这是一个自重运动
it's a bodyweight movements
强迫身体做位移
that forces you to move through space and time ok
高位下拉时身体相对静止
contrary to something like the lat pull down when your body is stationary
只有手臂带动重量往下
and only your arms and moving
不同之处在于引体所造成的不稳定
the difference is the instability created by the pull up
促使整个背部肌肉更多地参与
leads to more muscle engage with throughout your entire back
肱二头肌也是
as well as your biceps
如果你现在还无法独立完成引体
but what if you currently can't do a single pull up
那是不是应该放弃呢
should you avoid it
是否有别的选择
Is there an alternative
不要想太多
well let's not think like that guys
你必须努力做到
you have to just build up to it
即使我的女性客户也能在一年训练后
even my women clients can perform four to eight pull ups
完成4-8个引体
after a year of gym’s training
相信我 你也可以做到
so trust me you can do it too
只需一些小技巧就能帮助你开始引体
You just need to know a few tricks to help you get started
肯定有人猜到了
and as many of you have guessed it
在app上就有相关的信息
I have an article on my site just for the occasion
所以赶快点击搜索吧
so make sure you check it out
第六个动作是跪姿绳索卷腹
number six is the ab pull down
如果想要好看的腹肌
if you guys want great abs
就必须训练它们
and you have to train them for hypertrophy
卷腹、平板支撑、抬腿都不错
crunches planks and leg lifts are great
但是还是需要能够持续负重的动作
but at the end of the day you need something that you can overload and progress with
所以绳索卷腹是我最喜欢的腹肌训练
and that's why the ab pull down is my favorite ab exercise
随着时间的推移越做越重
now as you get stronger
就需要有人按住你的脚
you may need someone to step on your toes
避免由于重量过大导致身体腾空
that helps keep your body from living off into the air
另外
but other than that
这是一个针对整个核心肌群的训练
it's a complete as exercise that targets the entire core
腹肌带动重量发力收缩
and takes your abs through full range of motions with additional weight
顶端的完全拉伸
full extension at the top
底端脊柱完全收缩才是构建八块腹肌的钥匙
and full spinal flexion at the bottom is key to building blocky abs guys
整个过程中不要过度屈髋
Just make sure not to bend too much at the hips during the movement
不然就变成一个屈髋训练了
or else it becomes a hip flex to exercise
这是一个需要注意的点
and we don't want that
在介绍最后一个动作之前
now before we get to the final exercise
如果各位喜欢我的视频
If you guys enjoy my content
点一波关注并打开小铃铛
be sure subscribed for more tips and click that notification bells
这样就不会错我的最新视频了
You will never miss a new video upload from me
或者下载我的app
or you can just download my app Muscular Strength
当然别忘了给我的视频点赞
give youtube the finger not this one
自动提醒有时灵有时不灵
because the notification about works like ten percent of the time
点赞之后就会第一时间收到我的视频推送了
and whenever I upload content and you will get a direct notification from me
或许会让你苦逼的日子难上加难
possibly with some harder mode used to brighten your day
开个玩笑
just say
最后一个动作是推举
and so the final exercise guys is the shoulder press
可以选择杠铃或是哑铃
and you can use a barbell or dumbbells
站着还是坐着都无所谓
and you can do it seated or standing It really doesn't matter
只要是推举动作
as long as I see some way going up and down over your head
就行
I'm good
我个人最喜欢的是站姿杠铃推举
personally my favorite shoulder press variation is the standing barbell
如果我想多做几个或是冲击更大的重量
because if I'm trying to bust out a few extra reps or more weight
我还可以依靠惯性完成训练
I have the option to push press through the concentric phase of the movement
之前做过一期杠铃和哑铃推举的视频
now I have native video in the past comparing the barbell to dumbbells shoulder press
发现了一些有趣的事实
and actually found out some interesting facts
比如站姿哑铃推举能募集更多后束肌肉
like how standings dumbbell press can actually activate more rear delt
如果你想知道更多
so if you want to learn more
请在频道中搜索相关视频
just click on the link to the video here
如果你的肩膀因为推举而感到疼痛
and now if you're experiencing shoulder pain from dumbbell or barbell shoulder pressing
我有个解决办法
I do have a solution for you
那就是T杠推举
and that is the landmine press
手肘放在体前
placing your elbows in front of your body is
让肩膀处于最佳的位置
your shoulders preferred anatomical position to press from
这个位置让重量施加在最合理的位置
and that is exactly the position the lamb I impressed forces you into
下次训练不妨一试
so we need to give that a shot on your next workout
最后一点
but one final tip before it lets you all go
以上所有动作动作要做全程
full range of motion on every exercise period ok
任何因素都不是借口
you will always have weakness where you don't train and poor flexibility is no excuse
调整好活动度
always do your best to increase your flexibility
调整好训练重量
and adjust how much weight you're lifting
尽全力完成所有训练
so that you can perform every exercise as best as you can
直到你能做满全程
until you have the full range of motion
每天总会有进步的
you always want to try to get better guys
有些人说半程动作能让张力维持更久
It's the only people who say half reps or partial reps
促使肌肉生长
keep more tension on the muscles for growth
别信这种鬼话
are your typical fig natty piece of the trash
他们根本不在乎你
they don't care about you
只想骗你的钱而已
they just want your money in views
我想赚你的钱
I'm different I want your money
但我也想让你有所收获
but I also want you to make gains
言归正传
be seriously guys
10年的油管生涯换来的金牌
ten years drawing on Youtube in that big old gold button on the wall in my gym
提醒我每天为了什么制作这些视频
reminds me every single day why I'm making these videos
那时候因为你们都想从我这得到帮助
and it's because you guys are counting on me to lead you in the right direction
最后谈一下组数和次数
oh and one last thing sets and reps
一切取决于你的整个训练计划
now what you should do for each exercise depends on the structure of your entire program
每个动作7-8组 每组6-8次是比较合理的选择
but a safe place to start would be seven to eight sets of six to eight repetitions for each exercise
把这些动作融入你的训练
when incorporated into your workout
如果你需要更多的指导
and if you need a bit more guidance
你也可以选择成为我的白金会员
you can join my side as a platinum cluster member imposed in my members only section of my forums
我会在48小时之内回答你的问题
and I'll personally respond to your questions within 24-48 hours to ensure
保证你不会在健身房浪费时间
that you're not wasting your time When you go to the gym
别忘了给我的视频点赞
be sure to tap that like button
以后将会为大家带来更多精彩的内容
and as always more good stuff coming soon
下期节目再见
see you guys
如果你们想看一些视频
If you guys want to check out some videos
确保不在健身房犯一些常见的错误
to make sure you're not performing any mistakes on some of the most common exercises in the gym
请在频道中寻找相关视频
check out this video playlist over here
对于想提高自己的朋友
and for those of you who want to take it to the next level
可以到我的网站上查阅相关资讯
and check out my forums on my website
也可以下载我的app
just download my app Muscular Strength
下期节目再见
I'll see you there