The only ABS guide you need for CALISTHENICS - DRAGON FLAG & OTHER EXERCISES
Summary
TLDRこのビデオでは、スポンサーなしで高品質の音声と映像を提供するために20ドルを投資したことを紹介し、次に腹筋のトレーニングについて語ります。まず、腹筋の可視性と遺伝子的な要因、脂肪分布、肋骨のサイズ、腹筋の接続方法などについて触れ、腹筋トレーニングの重要性を説明します。次に、初心者向けのトレーニング方法、進歩の方法、そしてドラゴンフラグやハンギングエルビスなどの具体的なエクササイズを紹介します。最後に、腹筋のトレーニングが他の運動にどのように役立つか、そしてハローボディホールドなどの他のエクササイズの重要性についても触れています。
Takeaways
- 🎙️ スクリプトの分析:ビデオでは、スピーカーが新しいマイクを買って音とビデオの品質が向上することを期待していると述べています。
- 💪 ABSの重要性:スピーカーは、ABS(腹筋)の可視性は遺伝子によって大きく左右され、脂肪分布や肋骨のサイズ、腹筋の接続方法が影響すると説明しています。
- 🤔 ABSの可視性:個人差により、同じ運動をしてもABSが見えるかどうかは変わり、特に初心者には気分が落ちることがあるかもしれませんが、ABSの形が良くても他の筋肉と引き換えにすると損だと考えるべきです。
- 🧘♂️ 腹筋の役割:腹筋は身体的安定を保ち、運動中のフォームを維持する上で重要な役割を果たしており、傷害予防にもつながります。
- 🏋️♂️ コアトレーニング:カリオケイシックトレーニングでは、複合運動が腹筋を間接的に鍛え、分離運動は必要ないことが示唆されています。
- 🤸♂️ ハングイングエルボー:初心者向けに推奨されるエクササイズで、肩とコアを強化しながら進行していくと言及されています。
- 🦵 足をバーにつける:足をバーにつけることで、インバーテッドハングからフロントレベルを学ぶための重要なステップになります。
- 🐉 ドラゴンフラグ:ブルース・リーによって人気となった複合運動で、コアと引きを強化し、フロントレベルやプルンジにつながると紹介されています。
- 🧍♂️ 正しいフォーム:ドラゴンフラグの正しいフォームは、体を真っ直ぐに保ち、ヒップを締めることだと強調されています。
- 🔄 進行方法:ドラゴンフラグを学ぶためのいくつかの方法が提案されており、段階的に進行していくことが重要だと示唆されています。
- 🤲 ハローボディホールド:手立てが必要なく、後背筋を強化するエクササイズで、ハンドスタンドやプルアップに役立つと述べています。
Q & A
ビデオの主題は何ですか?
-ビデオの主題は、核心筋肉(ABS)のトレーニングとその可視性についての解説です。
ビデオの主なポイントは何ですか?
-ビデオの主なポイントは、核心筋肉のトレーニング方法、進行方法、そして遺伝子による可視性の相違です。
ビデオで述べられた核心筋肉の可視性は遺伝子によってどのように左右されますか?
-ビデオでは、核心筋肉の可視性は脂肪分布や肋骨のサイズ、筋肉の接続方法によって左右され、遺伝子により異なると述べています。
ビデオで紹介されたトレーニング方法の始めにすべきエクササイズは何ですか?
-ビデオでは、初心者向けにハンギングエルボー(hanging leg raise)を始めにして、その進化形としてトーレストゥバー(towel to bar)やドラゴンフラグ(dragon flag)に進む方法が紹介されています。
ハンギングエルボーの目的は何ですか?
-ハンギングエルボーの目的は、肩を強化しながら核心をトレーニングし、他のエクササイズで使用する核心を強化することです。
トーレストゥバーのトレーニングのポイントは何ですか?
-トーレストゥバーのポイントは、エルボーを90度曲げた状態で背中を後ろに倒し、脚をバーまで届けることです。これはインバーテッドハング(inverted hang)につながるトレーニングです。
ドラゴンフラグのトレーニングのポイントは何ですか?
-ドラゴンフラグのポイントは、インバーテッドポジションから体を床に近づけながら、核心を締めることです。これはフロントレベルやプルンジに転化可能で、多くの筋肉を活用する複合運動です。
ビデオで述べられた「ハローボディホールド」とは何ですか?
-ハローボディホールドは、背中を床に当てないようにしながら腹部を締め、姿勢を維持するトレーニングで、ハンドスタンドやプルアップの基礎力をつけるのに役立ちます。
ビデオの最後に述べられた「遺伝子による可視性の相違」とは何を意味しますか?
-ビデオの最後に述べられた遺伝子による可視性の相違は、個人の体型や筋肉の形が遺伝子によって決まっており、六-packを目立たせるためには、遺伝子的な要素も考慮する必要があることを意味します。
ビデオで言及された「フロントレベル」と「プルンジ」とはどのようなエクササイズですか?
-フロントレベルは、体を水平に保ちながら手足を使用して体を支えるエクササイズであり、プルンジは手足を使わずに体を空中に浮かべるエクササイズです。これらは高レベルの体操スキルで、核心筋肉の強化に役立ちます。
Outlines
🎙️ マイクのアップグレードと腹筋の重要性
ビデオ制作者が新しいマイクを購入し、音とビデオの品質が向上することを期待しています。その次に、腹筋(ABS)について語り、個人的な意見や腹筋のトレーニング方法を紹介します。腹筋の可視性は遺伝子や脂肪分布に大きく依存し、特定の部位の脂肪を減らすことはできません。また、腹筋の個々の違いや結びつきについても触れています。腹筋は身体的安定を保ち、他の筋肉群と比較して外見上は重要でないと述べています。しかし、腹筋は身体的安定や運動のフォームを保つ上で役立ちます。
🏋️♂️ 腹筋トレーニングの進化とドラゴンフラグの紹介
ビデオ制作者は、初級者向けの腹筋トレーニング方法を紹介し、ハングイングエルボーを始めとする様々なトレーニングの進化を解説しています。ハングイングエルボーから始めて、段階的に足を上げ、半エルボー、フルエルボーへと進化し、最終的にはハングイングアウトセットを目指すとしています。また、ドラゴンフラグのトレーニング方法についても紹介しており、これはブルース・リーによって人気を得た複合運動で、核心と引きを同時に鍛えることができると説明しています。
🔥 ドラゴンフラグのトレーニング方法と核心の重要性
ビデオ制作者は、ドラゴンフラグのトレーニング方法をさらに詳しく説明しています。初級者は、逆位置に入るときから少しずつ体を下げるトレーニングを始め、徐々に体を下げる範囲を広げていくとアドバイスしています。また、ハーフレッグのトレーニングや進化形のトレーニングも提案しており、これらのトレーニングは核心の強化に役立つとしています。ビデオ制作者は、腹筋のトレーニングが他の運動技能の向上にもつながると強調していますが、遺伝子的な要因も考慮するべきだと述べています。最後に、ビデオ制作者は、体調不良と試験のためにビデオの更新が遅れたことを説明し、次に更新予定がある旨を伝えています。
Mindmap
Keywords
💡腹肌
💡脂肪分布
💡運動
💡倒立
💡引き体向上
💡進歩
💡ドラゴンフラグ
💡前腕立て
💡ホロウボディホールド
💡遺伝子
💡筋肉の可視性
Highlights
Invested in a new microphone for improved audio and video quality.
Discussion on the visibility of abs and the influence of genetics and fat distribution.
Clarification that you cannot target specific areas for fat loss.
Importance of ABS insertions and their impact on the appearance of abs.
The futility of doing countless crunches for abs visibility.
Opinion that abs are not the most important and may not look as great as perceived.
Emphasis on the role of abs in stabilizing the body and preventing injuries.
Explanation of how compound movements in calisthenics indirectly train abs.
Introduction of the hanging leg raise as a beginner-level exercise for abs.
Progression from hanging knee raises to full leg raises for core strength.
Advocacy for proper form in exercises to effectively work the abs.
Transition to toes to bar as a progression for advanced core strength.
The significance of lats in moving to more advanced exercises like the dragon flag.
Description of the dragon flag exercise and its benefits for core and pulling strength.
Caution against poor form in dragon flag and the importance of hip extension.
Various methods for learning and progressing in the dragon flag exercise.
The hollow body hold as an exercise for handstand and pull-up strength.
Final thoughts on the genetic component of abs development and a reminder to focus on function over appearance.
Personal update on health and upcoming content creation plans.
Transcripts
hi I just spent a fortune about $20 on a
mic um hopefully the sound quality and
the video quality is going to be better
than previously and today we're going to
be talking about the core or ABS more
specifically so first I'm going to just
give you a little rant about ABS my
opinion and such and then I'm going to
guide you through the exercises I do and
how to progress and get that c that will
help you with your future exercises so
first of all right everyone wants ads I
get so many comments about how do I get
ads and how do I make them look like
yours or like some uh person's online
and the thing is that ABS visibility
depends a lot on your genetics now fat
distribution is important because
everyone's f is distributed uh sort of
differently right some people might hold
it in their back some people in their
abdominal area some people in legs or
bum um and also you can't read you can't
Target where do you want to lose fat
this means that if you gather more fat
um in the abdominal area that means that
you would have to overall lose a lot of
fat to see your abs on top of that AB
insertions are also very important this
is why some people even the bodybuilders
have
let's say four visible abs some have six
some look kind of shredded or some are
just not visible this is because the
size of your rib cage as well as how are
the ABS connected um has a huge impact
on how they look know for example I
don't have symmetrical ABS I have like
five visible ones um and the six one is
just weirdly attached now I get that
it's uh it might be disappointing
especially for beginners uh because well
you no matter how many crunches you do
uh it's not going to help you to see
them however if you're a beginner or
you're someone who genetically just
doesn't have those abs sticking out
don't worry um ABS in my opinion are not
that important they also don't look that
great honestly if you were supposed to
trade like overall size big arms chest
and back for just ABS I mean obviously
stick with the other ones um so in my
opinion if you're genetically blessed to
a point where while eating on a surplus
eating just uh regularly and working out
normally you still have visible ABS then
well congratulations but if you're a
person who naturally just doesn't have
them so visible you can train them but
do not mess with your diet with a sole
purpose to see your abs because it's
just not work wor it now with that being
said um ab's role is to stabilize your
body thus increasing your Force
production throughout exercises and uh
keeping good form will prevent you from
many injuries which is why even though
you might not be able to see the ABS
later on it's very important for you to
train them the good thing is that in
callisthenics training ABS is indirect
you don't really need to do any
isolation exercise since every single
compound movement so of targets your abs
and pretty heavily if you saw my video
uh about the perfect calisthenic push-up
and you tried it you uh you'll find your
abs working really DN hard especially
for beginners so be careful with your
form do your push-ups pull-ups
diligently with perfect form and then
start doing the exercises I'll talk
about in a second uh once you get your
Basics already pretty good now in my
opinion the only exercise you need in
like beginner level is the hanging elet
why not the regular elet well because
your priority is to work on your
shoulders and um if you work your
shoulders in a handstand or in just
regular push-ups um you won't be able to
work your core while using your
shoulders that hard um hanging elet so
of makes it easier uh because uh hanging
is easier than keeping yourself in the
air with your shoulders so that's why
hanging elid it's sort of like a
isolation now you can either keep your
elid static and just hold it for about 8
20 seconds um or you can do Dynamic
exercises now I think combining both is
very good holding it static s of helps
you later on with your static skills to
some extent and Dynamics also work uh
work the size and uh the compression
part so uh the ultimate goal is to do
the hanging outset now progressions for
the hanging outet will probably be knee
raises then one leg leg raises then a
sort of half leg or just um with legs
slightly bent U so not fully extended
yet uh raises and then El full El raises
now uh these exercises are really good
for your core if you do about 10 uh of
each progression you can move on and if
you can do 10 of the normal uh leg
raises and hold the elet for let's say
20 seconds your core is officially very
strong um so with that basis what you
should do next is move two toes to bar
tost to Bar difficult UI on your core is
virtually the same as in normal Els
raises however the those two bar become
more a more useful exercise because you
use your lights slightly more because um
the form is basically you do an
elid and while you're 90 degrees while
your legs are 90 degrees you want to lay
back on your scapula so slightly pull
until your legs reach the bar and you
want to do this for a solid 10 reps uh
doing this exercise is very important
because it'll help you get the inverted
hang from which you start learning the
front level
usually um it builds up your core your
lats and now why the Lots um the lots
are very important because the next
exercise that I'm going to be talking
about is the dragon flag now the dragon
flag is the is a compound movement that
was um popularized by Bruce Lee and um
it basically comprises of uh core and
pulling so what you want to do is to
find a bar or par or a vertical it
doesn't make real difference just find
whatever you have is more com
comfortable hold it above your head get
get into an inverted position and start
slightly lowering your goal is to hold
your body near palero to the floor now
this exercise is amazing you'll feel
your core like never before it also
looks amazing and it's transferable to
many skills including the front lever
and the plunge now I have seen many
Dragon Flags online that unfortunately
suck at form because they keep a hollow
body throughout so their body kind of
looks like a bowl and they lower it
right even without a huge um Bend in the
hips
uh it's still not targeting the main
point of this exercise now the main
point of this exercise is to keep your
core tight however you want to extend
your hips by squeezing your glutes you
want to be in a completely straight line
and this is actually the position that
you want to have your front lever in and
the plunge so basically you want your
core especially the upper part to be
squeezed and then you want to squeeze
your glutes to sort of unike now this
will in the beginning hurt your uh lower
back it might feel very weird on your
spine so don't rush the process let's go
through the ways to learn the dragon
flag now the dragon flag especially in
the beginning is probably best for me to
get into the inverted position and just
slightly lower yourself and hold a
position you can hold for about 8 15
seconds and when you get
comfortable uh and reach failure you you
rest and then you try again and try
again right and as you get more
comfortable with the movement you'll
start going lower and lower and
ultimately you'll be holding the button
position um this is the way that worked
best for me however I've also seen other
ways people learned it some people learn
it by just holding the button position
in different front level progressions
for example uh talk Advanced tuck um
strad or one leg strad half leg and full
um although in my opinion that isn't the
best option I don't know I'm just not a
fan particularly because you're not
working on your hip extension early on
so if you want to go with that way of
progressing uh what you probably should
do is to trade the half lay mainly
because the half lay is the first
progression where your hips are actually
fully extended by squeezing your glutes
so get get comfortable and have play and
then move on to full now the last way to
learn it is by doing Dynamics so PS um
these Dynamics are are overall might be
better than just the way I said that is
holding in a comfortable position uh
because you're actively going through
the whole range of motion however that
is more fatiguing on your lats which is
why I was not doing them because I was
doing uh because I was doing Dragon
Flags in the end of my pulling workouts
so my Lots would usually and biceps be
well pretty dead so yeah however if
you're doing Dragon Flags on another day
or you're feeling pretty fresh and feel
free to do Dynamics full range of
motions so you get into the inverted
position and just go fully down then up
then down then up and you want to be
doing this with the progressions you can
handle again the best one is half so you
can do the PS with without having the
half lay yet so do and talk and Advance
talk but make sure that once you reach
the half Lay You focus a lot on
extending your hips you can also combine
these three ways uh probably if you're
stuck on any step it's good to try
another exercise um and see if that
helps uh because some variation might be
actually pretty helpful in learning this
skill now if you learned the dragon flag
and are able to hold it on a obus parall
position your core is good for ganics
you don't need any more exercises just
make sure that once in a while you check
if your core is like on point um but
mainly as I already already said the
core strength comes from keeping your
core in a good position in other
exercises now since you already have the
dragon uh flag you'll be working
probably at the same time on your front
lever on your plch and those exercises
are heavy on the core um although less
than people think so focus on your core
there now uh one last exercise worth
mentioning is hollow body hold hollow
body hes are amazing for handstand and
also learning PL I suppose however I
personally didn't find it necessary I
was just doing the other exercises um I
know people who really like H body holds
and the way you want to do them is you
just lay down on the floor and focus on
keeping your lower back on the floor for
as long as possible usually 8 to 15
seconds and then rest and then do again
that will sort of strengthen your
posterior perect tilt which is pretty
important uh but make sure you're
squeezing your glutes to avoid a piked
position so that's it for the video and
um I'm not saying that this is going to
give you a sixpack because as I said
six-pack is genetic at the same time
just don't worry about having a six-pack
it's not that exciting honestly and once
you get it you yourself just look at it
and then maybe take some pictures and
then you have to bul back up again
because uh your dick doesn't work
so hopefully you beginners are there
don't get discouraged uh about the how
important genetics are especially in
development and just focus on their main
role now I haven't been making many
videos recently because I've been sick
and then uh I'm having exams but uh next
starting next week I should have much
more time and I'll be able to make some
content for you guys um thanks bye
Weitere ähnliche Videos ansehen
5.0 / 5 (0 votes)