الحد الأدنى من التمارين لكل عضلة. كيف نصبح بمثل قوة الشهير بعامل النظافة اناتولي. زيادة القوة.
Summary
TLDRThe video script discusses the upcoming series of workout videos that will address a variety of questions from the audience. The speaker emphasizes the importance of support during this period and mentions that each video will cover multiple topics concisely and directly. The script also delves into the minimum number of exercises needed for different muscle groups, suggesting that while one exercise can be sufficient, varying the routines can enhance results. Additionally, it touches on the integration of cardio with strength training and its impact on body composition and strength, referencing a previous video for more detailed information.
Takeaways
- 😀 The video series is a continuous response to viewers' questions, aiming to cover as many inquiries as possible.
- 📚 Each upcoming video will be concise and direct, addressing multiple topics in each session.
- 🙏 The speaker emphasizes the importance of support from the audience, especially during the upcoming period.
- 💪 For the chest muscles, a minimum of two exercises is recommended, focusing on different muscle fibers.
- 🤔 The script suggests that one exercise can be enough for some muscles, but two exercises targeting different aspects are preferable.
- 🏋️♂️ The minimum for biceps is one exercise, but the speaker prefers two exercises focusing on different parts of the biceps.
- 🦵 For triceps, the minimum is also one exercise, but two different movements targeting different parts are ideal.
- 🧘♂️ The minimum for the abdominal muscles is zero exercises, as they are engaged in most daily activities and exercises.
- 🚴♀️ Cardiovascular exercises should never be performed before strength training; they can be done after or on a separate day.
- 🔁 The impact of combining cardio with strength training on body fat and strength has been discussed in a previous video, which is now available on a third channel.
- 🌟 To achieve legendary strength, one should follow a specific training system, focusing on heavy weights and repetitions, with caution to avoid injuries.
Q & A
What is the main purpose of the video series mentioned in the transcript?
-The main purpose of the video series is to answer as many questions as possible from the audience in a series of consecutive videos.
Why will the introduction be repeated in every video?
-The introduction will be repeated to remind viewers of the purpose of the series and to encourage their support during this period.
What is the minimum number of exercises recommended for targeting the chest muscles?
-The minimum number of exercises for the chest muscles is one, but it is preferable to perform two exercises focusing on different parts of the chest fibers.
Is it sufficient to do only one exercise for the shoulder muscles?
-Yes, the minimum recommended exercise for the shoulder muscles is one.
Why are no specific exercises recommended for the forearm muscles?
-No specific exercises are recommended for the forearm muscles because they work with all upper body exercises. However, it is preferable to include exercises targeting the inner and outer forearms.
How many exercises are recommended for the back muscles as a minimum?
-The minimum recommended exercises for the back muscles are two, with different movement patterns.
What is the minimum number of exercises for the thigh muscles?
-The minimum number of exercises for the thigh muscles is one that targets all the thigh muscles or one exercise each for the front and back thigh muscles.
Should cardio exercises be done before or after resistance training?
-Cardio exercises should be done after resistance training, on a separate day, or at any other time of the day, but never before the workout.
What are the recommendations for achieving strength similar to the well-known janitor despite not having a large physique?
-To achieve strength, follow a strength training program with heavy weights, 1-4 repetitions, including stabilization and static stretching exercises, while taking precautions to avoid injuries.
How does combining cardio with resistance training affect muscle hypertrophy and strength?
-Combining cardio with resistance training has been discussed in a previous video available on the third backup channel. It is supported by old and new scientific studies and experiments.
Outlines
📽️ Introduction and Structure of Upcoming Videos
The video introduces a series of upcoming videos aimed at answering viewers' questions. The videos will cover multiple topics in a concise and direct manner. The presenter emphasizes the importance of support from the viewers during this period and repeats this introduction in each video.
💪 Minimum Effective Exercises for Different Muscles
The presenter addresses a viewer's question about the sufficiency of one exercise per muscle group with increased sets. They explain that while one exercise can suffice for many muscle groups, a combination of exercises is often better for comprehensive muscle engagement. The minimum effective exercises for various muscle groups are detailed, highlighting preferences for different types of muscle fibers and overall efficiency.
🏋️♂️ Combining Cardio with Resistance Training
The video discusses the impact of integrating cardio exercises with resistance training. It advises against performing cardio before resistance training and suggests doing it after, on a separate day, or later in the day. The presenter refers to a previous video on this topic, which is available on their backup channel, and encourages viewers to watch it for more information supported by scientific studies.
⚡ Achieving Strength Without Bulk
Responding to a question about achieving strength without significant muscle bulk, the presenter explains that it is possible through a powerlifting regimen that focuses on heavy weights with low repetitions, stabilization exercises, and static stretching. They caution about the higher risk of injuries in strength training programs and advise taking all necessary precautions. Future videos on strength training are promised on the presenter's fitness channel.
Mindmap
Keywords
💡Exercise
💡Muscle Groups
💡Chest Exercises
💡Arm Exercises
💡Leg Exercises
💡Abdominal Muscles
💡Cardiovascular Exercise
💡Intensity
💡Muscle Fibers
💡Workout Routine
💡Injury Prevention
Highlights
The upcoming video series will answer as many questions as possible from the audience in a continuous and concise manner.
Support from the audience is requested, especially during the upcoming period.
The minimum number of exercises for the chest muscle is one, focusing on upper fibers and another for the rest of the chest fibers.
For the arm muscles, the minimum is also one exercise, but two exercises are preferred for a comprehensive workout.
The minimum for the shoulder muscles is zero exercises as they work with all upper body workouts.
For the leg muscles, the minimum is one exercise, but two different exercises are preferred.
The minimum for the back muscles is two different exercises, but no less than three.
For the abdominal muscles, the minimum is zero exercises as they work with most exercises and daily movements.
Cardio exercises should never be performed before strength training.
The integration of cardio with strength training and its impact on body fat and strength has been discussed in a previous video.
To achieve famous strength, follow a simple and concise strength training system with heavy weights and repetitions.
Injury rates in strength programs can be high, so take all precautions to avoid them.
Future strength training programs will be available on the channel, focusing on this type of content.
The importance of cleanliness in achieving strength is emphasized, suggesting it is not a magic trick but a long-term commitment.
The speaker has been a strength athlete for many years, indicating the feasibility of the training methods discussed.
A reminder to remember God and pray for the Prophet, which is a recurring theme in the introduction of each video.
The video series will be a direct response to the audience's questions, indicating a user-centered approach.
The speaker prefers a minimum of two exercises for the chest, focusing on different muscle fibers.
For the leg muscles, the speaker suggests at least two different exercises for a comprehensive workout.
The minimum for the gluteal muscles is one exercise targeting all of them or one for the front and one for the back.
Transcripts
فيديوهات متتابعه متتاليه باذن الله من
سلسله فيديوهات الاجابه على اسئلتكم
وستكون فيديوهات متتابعه متتاليه باذن
الله للاجابه على اكبر عدد ممكن من اسئله
افراد عائلتنا وهذا يعني ان الفيديوهات
القادمه باذن الله سيكون كل فيديو متعدد
المواضيع بشكل مختصر ومباشر وهذا القرار
له عده اسباب لستم بحاجه لذكرها وكل الذي
يحتاج منكم خاصه هذه الفتره هو دعمكم وبشا
في امس الحاجه لدعمكم خلال هذه الفتره
القادمه باذن الله والكرام امثالكم لا
يردون طالبا عن مطلبه وهذه المقدمه ستكون
مكرره في كل فيديو من الفيديوهات القادمه
باذن الله للاجابه على اسئلتكم اذكروا
الله صلوا على النبي ادعوا الوالدي
[موسيقى]
ووالديكم السؤال يقول هل استطيع الاكتفاء
بتمرين واحد مع زياده عدد الجلسات مثلا
اكتفي بتمرين واحد للصدر بثمان او 12 جلسه
بدلا عن ثلاث او اربع تمارين باربع اوثلاث
جلسات لكل تمرين واتمنى الاجابه لكل
العضلات جميل جدا هذا السؤال وخذوا
المختصر المباشر لكل عضله من عضلات الجسم
في حكايه الحد الادنى من التمارين او
الاشكال الحركيه التي نحتاجها ونبدا بعضله
الصدر نستطيع بتمرين واحد فقط استهدافها
بشكل كامل ولكن انا افضل ان يكون الحد
الادنى للصدر هو تمرينين تمرين يركز بشكل
اكبر نوعا ما على الالياف العلويه وتمرين
يركز بشكل اكبر نوعا ما على بقيه الالياف
للصدر الياف المنتصف والسفليه ولكن بالطبع
عضله الصدر تعمل ككتله واحده وتعمل جميع
اليافها مع بعض فنعم تمرين واحد يكفي وهو
الحد الادنى وبالطبع ستكون جلسات اكثر كما
تفضل صاحب السؤال وهذا ينطبق على جميع
العضلات اقصد حكايه الجلسات ننتقل لعضله
الكتف الحد الادنى لعضله الكتف هو ايضا
تمرين واحد عضلات السواعد الحد الادنى هو
صفر تمرين نعم صحيح صفر تمرين لانها تعمل
مع جميع تمارين الجزء العلوي ولكن انا
افضل تمرين الجهه الداخليه من السواعد
وتمرين الجهه الخارجيه من السواعد عضلات
الارداف ايضا الحد الادنى لها هو تمرين
واحد ولكن يفضل ان يكون تمرينين تمرين
الارداف كامل وتمرين استهداف العضله
الصغيره العلويه وجانب الارداف عضله الباي
والعضله العضديه تحت الباي الحد الادنى
لكليهما مع بعض تمرين واحد فتمر واحد يكفي
لعضله الباي والعضله العضديه عضله التراي
نستطيع الاكتفاء بتمرين واحد ولكن الافضل
تمرينين بشكلين حركيين مختلفين ولكن الحد
الادنى هو تمرين واحد اما بالنسبه لعضلات
الظهر فالحد الادنى هو تمرينين بشكلين
حركيين مختلفين وانا افضل الا تقل عن
ثلاثه تمارين ولكن ايضا الحد الادنى هو
تمرينين وتكفي بالنسبه للافخاذ فالحد
الادنى هو تمرين واحد يستهدفها جميعها او
تمرين واحد للافخاذ الاماميه وتمرين واحد
للافخاذ الخلفيه اما عضلات الساق فالحد
الادنى هو تمرين واحد اثناء الوقوف واما
عضلات البطن فالحد الادنى هو صفر تمرين
نعم صحيح صفر تمرين لانها تعمل مع غالب
التمرين وتعمل معنا في طيله اليوم وتعمل
مع جميع حركاتنا ولكن يفضل ان يكون الحد
الادنى هو تمرين واحد السؤال يقول تاثير
دمج المقاومه مع الكارديو وهل الكارديو
يكون قبل او بعد التمرين او يكون في يوم
منفصل او في بدايه اليوم مثلا رياضات
الكارديو لا تتم ممارستها ابدا قبل
التمرين تتم ممارستها اما بعد التمرين او
يوم منفصل او في اي وقت اخر من اليوم اما
بالنسبه لتاثير دمج الكارديو مع المقاومه
وتاثير ذلك على الضخامه العضليه وعلى
القوه ايضا وكل ما يهمكم في هذا الموضوع
فقد تم الحديث عنه في فيديو قديم قمت
باعاده انزاله على قناتي الثالثه
الاحتياطيه لان لم يعد متوفر على قناتي
هذه فقمت بانزاله هناك فالمه تمين بذلك
فليقومه ومدعم بالدراسات والتجارب العلميه
القديمه والحديثه السؤال يقول كيف نستطيع
الوصول الى قوه الشهير بعامل النظافه برغم
ان جسمه ليس ضخم الامر ليس سحر او مستحيل
هو لاعب قوه منذ سنوات طويله فاذا كنت
ترغب في القوه فقم باتباع نظام تدريبي
القوه ببساطه وباختصار وزن ثقيل بتكرارات
من واحد الى اربع تكرارات زائد تمارين
التثبيت زائد تمارين الاطالات الثابته لا
اكثر ولا اقل ولكن كن حذرا فنسبه الاصابات
في برامج القوه تكون اعلى وخذ جميع
الاحتياطات لتجنب ذلك باذن الله وهناك
برامج القوه مستقبلا باذن الله على قناتي
ثامر فتنس الخاصه بهذا النوع من
الفيديوهات انت
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