السر الوحيد للتخلص من نحافة عظم المعصم وبناء سواعد ضخمة — Transcript

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1. 0:00Your wrist is thin. This is the only
2. 0:02scientific secret that lets you grow
3. 0:04your forearm. And this wrist bone,
4. 0:06after puberty, really doesn't know. So,
5. 0:09why do tennis players in Finland have
6. 0:11bones in their playing arm up to 21%
7. 0:13larger than the other? Meaning the bone
8. 0:17grows; yes, indeed. But with one
9. 0:18condition that no one tells you about.
10. 0:21And there's a muscle that many help by
11. 0:22training for years in a way that
12. 0:24doesn't move it at all. And in the end,
13. 0:26you'll know why your thin wrist might
14. 0:29be your strongest asset. Let's start
15. 0:31from Finland. In the year 2000, Finnish
16. 0:34researchers brought in 12 former tennis
17. 0:37players of national caliber. Their
18. 0:40average age was 30. And they compared
19. 0:42them to 12 people of the same age,
20. 0:44height, and weight. They imaged their
21. 0:47arm bones with precise CT scans. From
22. 0:49the humerus bone to the radius bone.
23. 0:51Which is the bone that forms the wrist
24. 0:53at its end. The result: the
25. 0:56cross-sectional area of the bone in the
26. 0:58playing arm was larger than the other
27. 1:00by 16%to 21%. And even stranger, the
28. 1:05bone density itself was almost
29. 1:07identical in both arms. Meaning the
30. 1:09difference didn't come from the bone
31. 1:11becoming denser. It came from it
32. 1:13actually growing. And the cool thing
33. 1:15about it is that the comparison is
34. 1:16within the same person. Same genes and
35. 1:18same diet. The difference is just that
36. 1:21one hand hits the ball thousands of
37. 1:22times and the other doesn't. And before
38. 1:25you're surprised, know that the bone is
39. 1:27not a dead stone. Bone is a living
40. 1:30tissue that builds itself all your life
41. 1:32. And it forms according to the
42. 1:34pressure and stress placed upon it. And
43. 1:36here you'll say, "Okay, then I'll lift
44. 1:38weights and my bone will grow." Hold on
45. 1:41a bit. Here is the condition that no
46. 1:43one tells you about. In 2014, a British
47. 1:46study examined 88 tennis players. Their
48. 1:50average age was 64. And 32 of them
49. 1:53didn't start playing until they were
50. 1:55older. Those who started when they were
51. 1:58young, the bones of the hand they play
52. 2:00with are clearly larger. As for those
53. 2:02who started as adults, the wrist bone
54. 2:04in their playing hand turned out to be
55. 2:05almost like the other hand. The
56. 2:07difference is less than half a percent.
57. 2:10Years of them hitting the ball with the
58. 2:12same hand, and their wrist didn't
59. 2:14change at all. And the reason is an
60. 2:16Australian study that imaged the bones
61. 2:18of 47 female tennis players. Their ages
62. 2:21ranged from eight to 17. Before puberty
63. 2:24, the bone of the playing hand was
64. 2:26stronger by 11%to 14%. And this
65. 2:29increase came from the outer surface of
66. 2:31the bone. Meaning the bone widened. And
67. 2:34the surprise, this difference didn't
68. 2:36increase anymore after puberty. Even
69. 2:38though they continued playing for years
70. 2:40more. And in the final stage of puberty
71. 2:41, the bone started to increase from the
72. 2:43inside only. And a second Finnish study
73. 2:46on tennis and squash players confirmed
74. 2:48this for the wrist in particular. Those
75. 2:50who started after puberty, their wrist
76. 2:52bone became denser from the inside by 7
77. 2:54%compared to those who don't exercise.
78. 2:57But its size from the outside didn't
79. 2:58move at all. So the truth you must
80. 3:01accept is: your wrist bone, when you're
81. 3:03an adult, you can strengthen it, but
82. 3:04you can't widen it in a way visible to
83. 3:06the eye. And anyone selling you a way
84. 3:09to widen the wrist bone is selling you
85. 3:11an illusion. So why does your wrist
86. 3:14look thin to begin with? Because the
87. 3:16wrist has almost no muscle. It's mostly
88. 3:18bone and tendons. Most forearm muscle
89. 3:21bellies are gathered up near the elbow.
90. 3:24And when they go down toward the wrist,
91. 3:25they turn into tendons. That’s why
92. 3:27you see people with forearms like water
93. 3:30bottles at the top, but skinny wrists.
94. 3:32It’s normal, all the work is at the
95. 3:34top. So, what do we want? We want a
96. 3:37forearm that fills the shirt sleeve and
97. 3:39shows the moment you roll it up. And
98. 3:41here we come to the muscle I told you
99. 3:43about. Stop for a second, you can try
100. 3:45it right now. Place your fingers on top
101. 3:48of your forearm, thumb-side, near the
102. 3:49elbow. Make a fist and keep your thumb
103. 3:52pointing up. Push against the underside
104. 3:55of a table as if you intend to lift it.
105. 3:57Feel something hard under your fingers?
106. 4:00That is the brachioradialis muscle. It
107. 4:04starts from the humerus above the elbow
108. 4:06and goes down to the radius at the
109. 4:08wrist. When it grows, it gives you that
110. 4:10width and bulk you see on the beasts.
111. 4:13And the surprise is, this muscle
112. 4:15doesn't move the wrist at all. Its only
113. 4:17function is to flex the elbow. So,
114. 4:20those who train their forearms only
115. 4:22with wrist movements waste years. While
116. 4:24this muscle is basically asleep,
117. 4:25unaware of the exercise. Alright, what
118. 4:27is the best exercise for it? Most
119. 4:30advice will tell you...the hammer curl,
120. 4:32but a 2015 German study from Aachen
121. 4:35University measured its activation with
122. 4:37three grips: palm up, neutral, and palm
123. 4:39down. The result was that its
124. 4:42contribution to elbow flexion was
125. 4:44significantly higher. When the palm was
126. 4:47facing down compared to the other two
127. 4:49grips. It doesn’t mean the hammer
128. 4:51curl is useless; it definitely works it
129. 4:53. But the palm-down grip places the
130. 4:55greatest load on it. So its primary
131. 4:58exercise is the reverse curl. You hold
132. 5:01the bar with palms down and lift using
133. 5:03your elbows. But without swinging your
134. 5:05body. And if the bar hurts your wrists,
135. 5:08use an EZ-bar. But before we get into
136. 5:10the schedule, there’s one number that
137. 5:13if you don't nail, everything I said is
138. 5:15worthless. And I’ll get to that in a
139. 5:17bit. The rest of the forearm muscles
140. 5:18are divided into two parts. The flexors
141. 5:20on the inside, which you train with
142. 5:22wrist curls. Meaning bending the wrist
143. 5:24with your palm facing up. With your
144. 5:26forearm supported on your thigh or a
145. 5:28bench. The right technique: let the bar
146. 5:30roll down to your fingertips. Then grip
147. 5:33it and flex your wrist all the way up.
148. 5:35To work the muscle through its full
149. 5:37range of motion. And the extensors on
150. 5:39the outside are trained with the exact
151. 5:41same movement. But with your palm
152. 5:42facing down. And after them, the heavy
153. 5:45grip, the farmer’s walk. You carry
154. 5:47two heavy dumbbells and walk with them.
155. 5:49Until you feel your fingers giving way
156. 5:50from the weight. If you train at home,
157. 5:52get a broomstick and tie a rope to its
158. 5:54center. At the end of the rope, tie a
159. 5:57large water bottle or a backpack. Hold
160. 5:59the stick and extend your arms in front
161. 6:00of you. Rotate it until the weight
162. 6:02comes all the way up. Then lower it
163. 6:04slowly. This alone burns both the
164. 6:07flexors and extensors together. And you
165. 6:09can do the reverse curl with two water
166. 6:12gallons, palms down. And here we return
167. 6:14to the bone talk. A study on 50 junior
168. 6:16tennis players, average age 13 and a
169. 6:19half. Found that mineral density at the
170. 6:22end of the radius bone by the wrist was
171. 6:2437%higher in the arm they play with. It
172. 6:28also found a strong correlation between
173. 6:30muscle size and bone size in the arms.
174. 6:33Researchers confirmed that muscle
175. 6:34tension and pulling have a fundamental
176. 6:36role in bone development. Even as an
177. 6:39adult, you might not gain that extreme
178. 6:41external width, but every time you
179. 6:43clench your fist...Use heavy iron to
180. 6:45signal your wrist bones to become
181. 6:46harder and denser from within, as we've
182. 6:49seen in those who started after puberty
183. 6:51. And the number I promised you is 10,
184. 6:53a comprehensive analysis that pooled
185. 6:55many studies. Published by Brad
186. 6:56Schoenfeld and his team. In 2017, they
187. 6:59found that those who did 10 sets or
188. 7:01more per week for a muscle grew almost
189. 7:04twice as much as those doing fewer than
190. 7:06five sets, meaning your forearm needs
191. 7:09real work and a decent load. Not just
192. 7:12two sets of junk volume at the end of
193. 7:14your workout when you're...Already
194. 7:15exhausted; the schedule is three times
195. 7:17a week at the end of your session.
196. 7:20Reverse curls: four sets of 10 to 15
197. 7:22reps. Wrist curls with your palm up:
198. 7:26four sets of 15 to 20 reps. And with
199. 7:30your palm down: two sets with the same
200. 7:32rep range. And finish it off with the
201. 7:34farmer's carry. This way you hit 12
202. 7:36sets per week for every primary angle.
203. 7:39And you cover the number the study
204. 7:41requested, and then some. And the
205. 7:43golden rule: the last two reps of every
206. 7:45set should be an absolute grind. And
207. 7:48every week you must increase something,
208. 7:50either a rep or weight. And because the
209. 7:52wrist is a delicate joint. Lower the
210. 7:54weight with control and deliberation.
211. 7:56And if you feel a sharp pain in the
212. 7:58joint itself, not a burn in the muscle,
213. 8:00stop immediately. And as for measuring
214. 8:02your progress. Right, don't measure the
215. 8:05wrist; measure the forearm at the
216. 8:06widest point below the elbow every two
217. 8:08weeks, and give it at least three
218. 8:10months before you judge. And there's
219. 8:13one last thing I promised you. Why
220. 8:15could your thin wrist actually be your
221. 8:18greatest advantage? Because the eye
222. 8:20doesn't measure size in centimeters. It
223. 8:22measures by proportion and contrast.
224. 8:25Exactly like a slim waist under broad
225. 8:27shoulders. It gives the impression that
226. 8:30the back is twice as wide. A wide
227. 8:32forearm on a thick wrist looks like a
228. 8:34pipe, with no definition. But a full,
229. 8:37explosive forearm on a thin wrist, this
230. 8:40contrast makes the forearm look much
231. 8:42bigger than its actual size. Wide and
232. 8:45prominent up top, and tapering down. To
233. 8:47thinness at the wrist. So remember the
234. 8:49first thing I told you. Get the idea of
235. 8:52wrist bones out of your head. The
236. 8:54scientific secret isn't to fight your
237. 8:56genetics to grow your wrists. The
238. 8:58secret is to build an explosive forearm
239. 9:00on top of them. Letting that thinness
240. 9:02itself be the frame that highlights its
241. 9:04massiveness. So