ĆWICZENIA które dają WIĘCEJ niż DŹWIGANIE CIĘŻARÓW — Transcript

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1. 0:00If you think you need a whole arsenal
2. 0:02of exercises to build big muscles,
3. 0:04you're wrong. Join me today for a
4. 0:06workout featuring five exercises that,
5. 0:08in my opinion, build muscle better than
6. 0:10traditional weightlifting. If you don't
7. 0:13feel your muscles any better after this
8. 0:15workout than after your last gym
9. 0:17workout, leave a comment, and for every
10. 0:19like on this comment, I'll cycle 1 km.
11. 0:22, I'm cycling. But there's one
12. 0:26condition: you have to do the entire
13. 0:27workout with me, because that last
14. 0:29exercise will kill you. So let's get
15. 0:32started. And before you even say, Tomek
16. 0:41, I can't do pull-ups, don't scroll,
17. 0:43I'll show you how to learn that first
18. 0:44pull-up in just a minute. But first, I
19. 0:48want you to see why pull-ups are even
20. 0:50worth doing. Pull-ups engage more than
21. 0:53just your back. They also work your
22. 0:55biceps, forearms, rear delts, abs, and,
23. 0:58most importantly, you build grip
24. 1:00strength. It's one of the most
25. 1:03comprehensive exercises for the entire
26. 1:05upper body. Most of you still haven't
27. 1:08subscribed to my channel. It takes two
28. 1:11seconds, and it really motivates me to
29. 1:13create even better content, so watch
30. 1:15this. How do you learn to pull up on a
31. 1:18pull-up bar? Step one: free-hang for 30
32. 1:21to 60 seconds. Once you master this,
33. 1:25you can move on. Step two: negatives.
34. 1:29If the hang is no longer a problem, try
35. 1:31to get on the bar and lower yourself as
36. 1:33slowly as possible. This is the best
37. 1:36exercise for building strength and for
38. 1:38pull-ups. Step three will be your first
39. 1:42pull-up. If you've been doing these
40. 1:45negatives for a few weeks, you're
41. 1:47probably already capable of one pull-up
42. 1:49. And when you get to 8-10 full
43. 1:53pull-ups, you can add a vest as weight
44. 1:55to further stimulate progress. And now
45. 1:59the most common mistake. Most people
46. 2:01pull with their arms when doing
47. 2:03pull-ups, when you should activate your
48. 2:05back first. So, when hanging from a
49. 2:08pull-up bar, first pull your shoulder
50. 2:10blades down, and only then start the
51. 2:12pull-up movement. You'll see what a
52. 2:15dramatic difference it makes and how
53. 2:16much stronger your back feels. One more
54. 2:24tip: not the quantity, but the quality
55. 2:26of the reps. Remember, if you're going
56. 2:30to swing at the end of your final
57. 2:31movements, it's better to do two fewer,
58. 2:33because five quality reps are better
59. 2:35than 10 swings, and they build muscle
60. 2:37better. Now we move on to the second
61. 2:41exercise: push-ups on parallettes. And
62. 2:43most people will tell you that push-ups
63. 2:45are only good for beginners. If you
64. 2:47want to build a really big chest, you
65. 2:49need to add weight to the bar. And
66. 2:52that's one of the biggest myths I've
67. 2:54heard, because I'm about to show you
68. 2:55how just a few centimeters of height
69. 2:57can dramatically change the intensity
70. 2:59of this exercise and how to develop
71. 3:00your chest in a great way. There's
72. 3:08another advantage: during the press,
73. 3:10the shoulder blades are locked. They
74. 3:13move naturally here. So if you've ever
75. 3:15had shoulder pain from pressing, you
76. 3:17won't have that problem here. So if you
77. 3:20think you need to add more weight to
78. 3:21the bar, you're wrong. And remember,
79. 3:31don't race to the number of reps. Go as
80. 3:34low as you can. Hold for a second at
81. 3:37the bottom, and then dynamically go
82. 3:39back up. And if you're doing the full
83. 3:4315 reps, you don't need to change the
84. 3:44exercise. You can also add a vest. And
85. 3:57if you don't have a vest, you can use
86. 3:59traditional weights. But remember,
87. 4:02before adding weights, do a few full
88. 4:04reps, full hold, and full range of
89. 4:06motion. Exercise three, the elevated
90. 4:10step-up. And at first, you'll probably
91. 4:13think it's like stepping onto a box,
92. 4:14and that's why people don't use the
93. 4:16potential of this exercise. They think
94. 4:19you need a barbell and heavy squats to
95. 4:21build legs. And I'll show you why I've
96. 4:23been coming back to this exercise for
97. 4:25years. The step-up engages practically
98. 4:35the entire leg. It works the quadriceps
99. 4:37, hamstrings, and glutes. But there's
100. 4:41one more thing: it evens out imbalances
101. 4:43because you're also working on
102. 4:44stability and strength, since you do it
103. 4:46with both legs. The most common mistake
104. 4:58: the strength of your leg should do
105. 5:00all the work, and we shouldn't push off
106. 5:02. It shouldn't look like we're pushing
107. 5:05off and rebounding with the power of
108. 5:06the push-off, but with force. Shift
109. 5:09your body weight onto the leg that's
110. 5:11supposed to be working and push off
111. 5:12with force. And you'll see how powerful
112. 5:15your muscles will be, right? Yes. If
113. 5:27you've done this exercise correctly,
114. 5:29your legs should be really working, and
115. 5:31that's the point. You don't need to add
116. 5:34heavy weights right away. First, master
117. 5:36full control of the movement. And when
118. 5:39your own bodyweight stops being a
119. 5:41challenge, you can add either a vest or
120. 5:42weights again. Now for the exercise
121. 5:50that most people barely do at all, and
122. 5:52then they're surprised that their
123. 5:54shoulders hurt, their backs are rounded
124. 5:55, and they can't do a single pull-up.
125. 5:59If you're benching or doing a lot of
126. 6:00push-ups, this is probably the exercise
127. 6:02you're missing. And I'll show you why
128. 6:14this exercise doesn't just build your
129. 6:15back. Australian pull-ups also
130. 6:18strengthen your shoulder blades, rear
131. 6:20delts, and entire core. And if you
132. 6:23spend a lot of time sitting at a
133. 6:24computer, this is an exercise you
134. 6:26should definitely repeat more often.
135. 6:38The most common mistake: people pull
136. 6:39themselves straight away with just
137. 6:41their arms, when you should start
138. 6:43exactly the same way as with pull-ups.
139. 6:45First, squeeze your shoulder blades
140. 6:47together, then bend your elbows.
141. 6:49Suddenly, you'll find that your back is
142. 6:51working, not just your biceps. If this
143. 6:55exercise seems too easy, lower the bar,
144. 6:58place your legs on a platform, or put
145. 7:00on a weighted vest. You don't have to
146. 7:02change the exercise, just increase its
147. 7:04difficulty. That's why I love
148. 7:06calisthenics so much. In one move, you
149. 7:09can train from beginner to truly
150. 7:11advanced. And there's only one exercise
151. 7:15left, and it has the worst reputation,
152. 7:17but it's my favorite. And then there
153. 7:23are the dips. Most people think dips
154. 7:25damage shoulders. Let me put it another
155. 7:27way: dips don't damage shoulders. Poor
156. 7:30technique damages shoulders. And I'll
157. 7:33show you how you should do them. If
158. 7:43you're just starting out, don't go too
159. 7:44deep. A 90-degree angle at the elbow
160. 7:47and shoulder is perfectly sufficient.
161. 7:51Focus on keeping your shoulders tight
162. 7:53and stable to avoid injury. The most
163. 8:10common mistake is collapsing in the
164. 8:12shoulders. See the difference. Pull
165. 8:15your shoulders down. Push your chest
166. 8:17slightly forward. Control every inch of
167. 8:20the movement, and you'll immediately
168. 8:21feel that you're working your chest and
169. 8:23triceps, not just your shoulders. So,
170. 8:27if you did the entire workout with me,
171. 8:29I'm really curious if you still think
172. 8:31you need a barbell to build big muscles
173. 8:33. We went through five exercises,
174. 8:36trained practically the entire body,
175. 8:37and used only our own bodyweight and
176. 8:39simple equipment. I'm not saying
177. 8:42weights are bad. I use them myself, but
178. 8:45I believe most people would build a
179. 8:46better physique if they first learned
180. 8:48to control their own body perfectly.
181. 8:51Now back to our point. If you actually
182. 8:54did the entire workout and didn't feel
183. 8:56any more muscular than after your last
184. 8:58workout, tell me in the comments, and
185. 9:00for every like on your comment, I'll
186. 9:01cycle a kilometer. And if you were
187. 9:04pleasantly surprised, tell me which
188. 9:06exercise was the most challenging for
189. 9:08you. If you want more workouts like
190. 9:11this, subscribe, because on this
191. 9:12channel I mainly show how to build
192. 9:14strength and muscle using your own body
193. 9:16.