The only ABS guide you need for CALISTHENICS - DRAGON FLAG & OTHER EXERCISES

Summary

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

00:00

🎙️ 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。

05:04

🏋️‍♂️ 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。

10:07

🔥 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。

Keywords

💡腹肌

腹肌は人体の腹部にある筋肉群であり、運動や健康志向の人々にとって重要な筋肉です。ビデオでは、腹肌の可視性は遺伝子によって大きく左右され、脂肪分布やリブケージのサイズ、筋肉の接続方法などが影響すると説明しています。例えば、「ABS visibility depends a lot on your genetics」という文脈で使用されています。

💡脂肪分布

脂肪分布は、体脂肪が体のどの部位に蓄積されるかを指し、個人差があります。ビデオでは、脂肪分布が腹肌の可視性に影響を与える要因の1つとされ、特定の部位に脂肪が蓄積されている場合、全体的な脂肪量を多く減らす必要があると説明されています。

💡運動

ビデオでは、運動は身体の様々な筋肉を強化し、特に腹部筋肉のトレーニングに役立つと示唆されています。特に体操や引体向上などの複合運動は、腹部筋肉を間接的に鍛えることができるとされています。

💡倒立

倒立は、体操やヨガで行われる頭から足までの逆立ちのポーズです。ビデオでは、倒立は核心筋群を強化する効果があり、特に「hanging elet」や「dragon flag」といったトレーニングで使用されています。

💡引き体向上

引き体向上は、体重を引っ張り上げるトレーニングで、ビデオでは腹部筋肉のトレーニングにも役立つと説明されています。特に「perfect calisthenic push-up」として触れられ、腹部筋肉を鍛える効果があるとされています。

💡進歩

ビデオでは、トレーニングの進歩は、段階的に難易度を上げることによって達成されると示されています。例えば、「knee raises」「one leg leg raises」など、様々な段階を経て「hanging outet」に到達するプロセスが紹介されています。

💡ドラゴンフラグ

ドラゴンフラグは、ビデオで紹介されるトレーニングの一つで、核心筋群と引っ張る力の両方を使用します。この運動は、ブルース・リーによって普及し、ビデオでは「Bruce Lee」に言及されています。

💡前腕立て

前腕立ては、ビデオで触れられる高度な体操スキルの一つで、核心筋群を強化するために重要なトレーニングとされています。ビデオでは、前腕立ての学習過程で「inverted hang」から始めることが推奨されています。

💡ホロウボディホールド

ホロウボディホールドは、ビデオで触れられるトレーニングの一つで、手と足を床に置いた状態で体を持ち上げ、後背筋を強化する運動です。ビデオでは、このトレーニングは手立てやPL（Planche）の学習に役立つとされています。

💡遺伝子

ビデオでは、腹肌の形や可視性は遺伝子によって決まることが多く、個人差が大きいと説明されています。ビデオの冒頭で「depends a lot on your genetics」という文脈で強調されており、遺伝子の重要性が繰り返し言及されています。

💡筋肉の可視性

筋肉の可視性は、筋肉が皮膚下にある脂肪層を通り抜けて見える状態です。ビデオでは、腹肌の可視性は遺伝子や脂肪分布によって大きく影響され、ビデオの冒頭で「how do I get abs」という疑問に答えています。

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