NUNCA FAÇA ESSES EXERCÍCIOS NO SEU TREINO! – MASTER CLASS RENATO CARIANI

Master Class Renato Cariani

28 May 202415:08

Summary

TLDRThis video script humorously addresses common gym exercises that are either ineffective or potentially harmful. The speaker, with a blend of satire and education, points out exercises that could be embarrassing to perform due to their lack of biomechanical sense or because they might lead to injuries. The script emphasizes the importance of proper exercise technique and consulting with fitness professionals to avoid such pitfalls and to ensure effective and safe training.

Takeaways

🏋️‍♂️ Avoid exercises that are useless or potentially harmful; they can lead to embarrassment and injury in the gym.
🚫 Recognize and stop performing exercises that do not activate the intended muscles or go against biomechanical principles.
🔄 Correct exercise form is crucial for effective muscle activation; for example, proper shoulder rotation should engage the posterior deltoid, not just the biceps.
💡 Adjust the direction of force in your exercises to align with the muscle groups you want to activate, such as pulling laterally instead of downwards for shoulder exercises.
🙅‍♂️ Beware of exercises that may seem to warm up or work a muscle but actually do the opposite, like the incorrect shoulder rotation exercise described.
🤔 Rethink exercises that seem illogical or counterproductive, such as those that do not use gravity to your advantage or that place unnecessary strain on joints.
💥 Avoid exercises that hyper-trophy your waist, as they can negate your efforts to achieve a defined waistline.
🤸‍♂️ For abdominal training, focus on proper breathing and muscle contraction to maximize the effectiveness of each rep, which requires body awareness and control.
🙅‍♀️ Refrain from exercises that can damage the rotator cuff or shoulder capsule, such as pulling with the neck or performing movements that restrict shoulder extension.
🌐 Opt for exercises that provide a full range of motion and complete muscle activation, like front pulls that allow for scapular depression and adduction.
🏃‍♂️ Instead of performing exercises that are biomechanically unsound or ineffective, like the 'Siri Dance', focus on movements that keep muscles under tension and contribute to your fitness goals.

Q & A

What is the main topic of the video script?
-The main topic of the video script is about identifying and discussing certain exercises that are considered useless, potentially harmful, or counterproductive in a gym setting.
Why does the speaker claim that some exercises are 'useless' or 'embarrassing' in the gym?
-The speaker believes these exercises are useless or embarrassing because they either do not activate the intended muscles, go against the biomechanics of the movement, or are potentially harmful, leading to injury.
What is the issue with the 'sleeve pull' exercise as described in the script?
-The 'sleeve pull' exercise is criticized because it does not properly engage the shoulder muscles. Instead of pulling the weight upwards, the weight is pulled downwards, which does not activate the muscles correctly and can be ineffective.
What is the correct way to warm up the rotator cuff according to the script?
-The correct way to warm up the rotator cuff is by changing the direction of the force vector to horizontal, performing an external rotation where the back of the shoulder is engaged, either in a pronated or supinated grip.
Why is the script against using gravity against you in certain exercises?
-The script advises against using gravity against you in exercises because it can lead to ineffective muscle activation and potential injury, especially to the shoulders.
What is the problem with the exercise that is supposed to activate the pectoral muscles but instead puts unnecessary strain on the shoulders?
-The problem is that the exercise described does not favor the pectoral muscles but instead puts stress on the biceps and anterior deltoids in a way that is not biomechanically sound and can be harmful to the shoulders.
What is the correct way to perform a chest exercise according to the script?
-The correct way is to have the elbows close to the torso, performing scapular adduction, and flexing the elbows while lifting the weight, ensuring that the pectoral muscles are activated properly.
Why does the script warn against exercises that hypertrophy the waist?
-The script warns against such exercises because they can lead to an undesirable increase in waist size, which is not ideal for those seeking a leaner physique.
What is the proper way to activate the oblique muscles according to the script?
-The proper way to activate the oblique muscles is by performing a movement that emphasizes the contraction of the abdominal muscles, with the correct alignment of feet and shoulders, and proper breathing technique.
What is the speaker's stance on the 'dance of the Siri squat' exercise mentioned in the script?
-The speaker considers the 'dance of the Siri squat' exercise to be ineffective and a waste of time in a gym setting, as it does not favor any muscle groups effectively.
Why is the speaker against the shoulder pull with the neck exercise?
-The speaker is against the shoulder pull with the neck exercise because it can force the shoulder capsule and rotator cuff excessively, potentially causing injury.
What is the speaker's advice on seeking professional guidance for exercises?
-The speaker advises viewers to consult with a professional in physical education or follow serious professionals on social media and YouTube to get valuable insights and avoid performing ineffective or harmful exercises.

Outlines

00:00

🏋️‍♂️ Ineffective Exercises in the Gym

The speaker discusses common exercises that are not only useless but also potentially harmful or counterproductive to fitness goals. They emphasize the importance of biomechanics in exercise, pointing out specific movements that fail to engage the intended muscles and may even cause injury. For example, they critique an exercise that supposedly warms up the rotator cuff but actually places unnecessary strain on the shoulder and bicep, suggesting a corrected version that properly activates the muscles.

05:02

💪 Corrective Approaches to Abdominal and Back Training

This paragraph focuses on the proper way to train specific muscle groups such as the abs and back. The speaker advises against exercises that lead to waist hypertrophy, instead recommending techniques that emphasize muscle contraction and breath control. They also warn against certain back exercises that can strain the shoulder capsule and rotator cuff, advocating for safer and more effective movements that maximize muscle activation without risking injury.

10:03

🤸‍♂️ Avoiding Ridiculous Gym Behaviors and Exercises

The final paragraph addresses some of the most ineffective and sometimes embarrassing exercises people perform in the gym. The speaker humorously describes exercises that are not only useless but also make the performer the center of attention for the wrong reasons. They stress the importance of seeking professional guidance from fitness educators to avoid such pitfalls and ensure that training is effective and safe. The speaker also encourages viewers to subscribe to the channel for daily tips on training, nutrition, and physiology to improve physical aesthetics and health.

Mindmap

Keywords

💡Exercises

In the context of the video, 'exercises' refers to physical activities performed to improve health, strength, and appearance. The video critiques certain exercises as ineffective or even harmful, emphasizing the importance of proper exercise selection for effective training. For example, the script mentions 'exercícios que são muitas vezes, lesivos ou exercícios perigosos' (exercises that are often harmful or dangerous).

💡Biomechanics

Biomechanics is the study of the mechanical laws relating to the movement or structure of living organisms. The video discusses the biomechanics of certain exercises to illustrate why they are ineffective or could potentially cause injury. For instance, the script points out the incorrect biomechanics of a warm-up exercise for the rotator cuff, stating 'Olha a biomecânica desse, movimento' (Look at the biomechanics of this movement).

💡Muscle Activation

This term pertains to the process by which muscles engage during physical activity. The video emphasizes the importance of muscle activation for effective training, criticizing exercises that do not properly activate the intended muscle groups. An example from the script is the critique of an exercise that is supposed to activate the rotator cuff but instead only tightens the anterior deltoid.

💡Ineffective Exercises

The video identifies 'ineffective exercises' as those that do not provide the intended benefits or could be counterproductive to one's fitness goals. It is a central theme of the video to highlight exercises that are a waste of time or could be harmful. The script uses phrases like 'exercícios que literalmente não servem para nada' (exercises that literally serve no purpose).

💡Warm-up

A warm-up is a period of light exercise meant to prepare the body for more intense physical activity. The video criticizes a warm-up technique for the rotator cuff, explaining that it is not only ineffective but also potentially harmful. The script says, 'você acha que está aquecendo manguito, rotador' (you think you're warming up the rotator cuff).

💡Muscle Hypertrophy

Muscle hypertrophy refers to the increase in muscle fiber size, which contributes to a larger and more muscular appearance. The video warns against exercises that can lead to unwanted hypertrophy, particularly in the waist area, which can detract from a desired physique. The script mentions 'esse exercício está hipertrofiando a sua, cintura' (this exercise is hypertrophying your waist).

💡Oblique Abs

The oblique abs are the muscles on the sides of the abdomen that run diagonally. The video discusses proper techniques for activating these muscles and criticizes common mistakes in exercises that claim to target them. The script points out 'se você quer ativar oblíquos' (if you want to activate the obliques).

💡Shoulder Impingement

Shoulder impingement is a condition where the tendons of the rotator cuff muscles become compressed or 'pinched' under the arch of the scapula. The video warns against exercises that can cause this condition, highlighting the importance of proper form to avoid injury. The script mentions 'realizar a puxada na, nuca força muito a cápsula dos seus, ombros' (performing a pull on the back of the neck forces the shoulder capsule).

💡Isometric Exercise

Isometric exercises involve contracting a muscle without changing its length, often holding a position for a certain period. The video mentions isometric holds as a technique to maintain muscle tension, such as staying in a squat position after a leg press. The script refers to 'ficar sob isometria por um, período' (staying under isometric tension for a period).

💡Professional Guidance

The video emphasizes the importance of seeking professional guidance from fitness professionals to ensure that exercises are performed correctly and safely. It suggests that professionals would not recommend the ineffective or dangerous exercises discussed in the video. The script says 'quando você tiver alguma dúvida sobre, algum exercício Pergunte para o, professor' (when you have any doubt about an exercise, ask the teacher).

Highlights

The video discusses exercises that are literally useless and potentially embarrassing to perform in the gym.

Advanced bodybuilders and trainers may look at beginners performing certain exercises and think they are doing something wrong.

Some exercises are not only useless but also potentially harmful or counterproductive to the biomechanics of movement.

The importance of proper warm-up for the rotator cuff is emphasized, with a demonstration of incorrect and correct methods.

The incorrect biomechanics of pulling weight downward instead of outward when warming up the shoulder.

Correct warm-up technique involves horizontal force vector and external rotation to activate the posterior deltoid.

A common mistake of performing an exercise that does not logically work for the anterior deltoid or pectoral muscles.

The correct way to perform a pectoral exercise is by working with gravitational force in favor, not against it.

A warning against exercises that hyper-trophy the waist, which is counterproductive for those seeking a lean physique.

Proper activation of the oblique abdominal muscles requires specific form and breathing technique, not just any twisting motion.

The importance of conscious muscle contraction in abdominal training, which is more complex than people think.

A common mistake of performing neck pulls that can damage the rotator cuff and shoulder capsule.

The video points out the ineffectiveness of certain exercises that were once popular but are now recognized as potentially harmful.

The difference in muscle activation between performing a pull with incorrect form versus correct form for back muscles.

The video humorously criticizes the 'Siri squat dance' as a useless and potentially embarrassing exercise.

The importance of seeking advice from fitness professionals or reputable sources to avoid performing ineffective or harmful exercises.

The video concludes by urging viewers to train correctly to achieve their fitness goals effectively and safely.