Практика английского по видео: Do This Exercise EVERY Day to Build Muscle (SKINNY GUYS!)
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- What's up guys, Jeff Cavaliere, ATHLEANX .COM.0:00
- So I have an exercise for you skinny guys out there that is going to completely transform your body.0:02
- We're talking about - Are you talking about skinny Jesse?0:07
- God, I don't know.0:10
- Remember me circa 2016?0:10
- Keep that down please.0:12
- Yes, I remember.0:13
- You can show what not skinny Jesse looks like.0:14
- All right, so what we're talking about is an exercise that Jesse himself used as one of the exercises that really built up his base to help build out his0:16
- frame.0:25
- It can fix not just your frame and your size, but also your posture.0:25
- Oh, you mean posture like this.0:29
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- Oh God, that's so ugly Jesse.0:31
- Remember that?0:33
- Yeah, I do remember that.0:33
- It could do all the above.0:34
- What we're talking about is a carry and specifically how to do it right, the right way to program it, the different variations that are best for you and your0:35
- body.0:42
- We're going to cover it all here today.0:43
- And it starts with one of the biggest reasons of why this works so well, particularly for skinny guys, because it accommodates your body to handling heavier weights.0:44
- On the system without particularly loading the system, like let's say the squat.0:53
- Because starting out on the squat was pretty difficult for you.0:58
- Oh yeah, I had no shelf and it was just on my bony scapula.1:00
- What we hear about resting the bar on a shelf, but if there's no shelf and only bone, it's actually quite uncomfortable.1:02
- Another reason why you're deadlift actually rose faster than your squat, because you didn't have to have those same loads.1:08
- So what this does is it accommodates your body to handling heavier loads.1:13
- And you could do this in a progressive manner.1:17
- We'll talk about how to load this specifically later.1:19
- But as you're holding on to more of the weight in the carry, you're starting to feel more of that stress in stretch on the traps, in your hands, on1:21
- your forearms, on your grip.1:29
- Notably actually your grip will improve to allow you to do what with those rows?1:31
- Handle heavy weights.1:35
- Handle heavy weights too.1:36
- So it starts to feed into even the basic programming.1:37
- And speaking of beginner programming, I actually put together a perfect beginner workout that I'm giving away for free.1:40
- Head over to athleanx .com slash TB free.1:45
- You guys can grab that just for watching this video.1:48
- The next huge benefit for me as a physical therapist is that this exercise helps to correct really bad posture.1:50
- So really bad posture.1:57
- Should I pick up the?1:58
- No, no, no, no, no.1:59
- We don't have to see that again.2:00
- Well, we do know how far Jesse came with his posture as you saw in the beginning.2:01
- A lot of it had to do with doing exercises like the carry that reinforce proper posture.2:06
- So how is that?2:11
- Because you have to have good thoracic extension.2:12
- You have to have shoulder back positioning.2:15
- You have to be able to do that under load.2:18
- Cause when you pick up a weight, you don't want all the weights to be able to pull you down.2:20
- What skinny guys oftentimes do is, again, lacking muscle mass, they don't have postural stability.2:24
- They're more likely to succumb to the force of gravity.2:29
- When they decide to do something about their lack of muscularity, they do what exercises?2:32
- Pushing exercises.2:36
- All day to your chest.2:37
- Anything to front.2:38
- Believe me, they're not thinking about doing a rose.2:39
- So what happens is it only further contributes to that poor posture.2:41
- This exercise, again, I'll break down how to do it specifically.2:45
- We'll do exactly what you need to do to start reversing that fore tilt of your shoulders.2:48
- The third big benefit to Kari's is that you can actually work them in as a great conditioning option.2:53
- And it can replace some of the things that you used to do a lot more often.2:58
- Running.3:02
- Like running, like long distance running, which is not really one of those big muscle builders, as I'm a marathon runner could tell you, but there are alternative ways to3:02
- condition your body.3:10
- And they're both important.3:11
- We're talking about strength and conditioning for a reason.3:12
- So the Kari allows you to get your heart rate up.3:14
- I have to just give you a few rounds and it gives you an option that you could do on each workout day at the end, or you could do3:17
- on a conditioning day or as part of an entire conditioning day, if you're gonna do this for 10 minutes or 15 minutes.3:23
- And even on an off day, because the stress here is pretty localized and doesn't carry over from workout to workout.3:29
- And fourth, when it comes to the specific stress that the Kari applies that leads to this muscle growth, it is in the form of some of the stretch that3:35
- we get on the traps, on those upper back, mid back muscles.3:43
- When you do the exercise.3:47
- However, it is not the same as another exercise that you used to use that did the same type of stretch.3:49
- The rack pull.3:55
- Like a rack pull.3:56
- Now we know that the rack pull can do the same thing, but from a much different position, which can lead to other issues like thoracic outlet syndrome.3:57
- Yep, which is something I had symptoms of from doing so much rack pull.4:03
- Too much compression anteriorly when you hold that weight out in front.4:06
- We'll get to that in a second.4:10
- But again, all exercises are not created equal just because they may look like you're carrying weight.4:11
- This one's a very specific exercise that involves carrying weight and it applies it in a way that leads to the muscle gains we're looking for without any unnecessary stresses,4:16
- especially on that frail, skinny body that you might have had in the beginning.4:24
- So how do you do this?4:28
- Right.4:30
- And I mean exactly right.4:30
- The first thing is the pickup.4:31
- You do not want to set the dumbbells up in front of your body and pick them up from there like a deadlift.4:33
- Instead, put the dumbbells on the side of your body.4:38
- And when you pick the dumbbells up, you're putting yourself in the right position with your shoulders more easily held back because of that.4:40
- The next thing is going to be the shoulders themselves as you fatigue.4:46
- But fatigue here is going to show up as those shoulders start to drift and the dumbbells start to drift out in front of your body.4:50
- If you see that happening, it should be your instant reminder that you're not doing this with the right neuromuscular control over those backside muscles.4:56
- Again, you're allowing the front side to dominate.5:04
- Pull back and get those shoulder blades retracted which leads us to the third point.5:06
- It's not just about retracting your shoulder blades because I've seen this posture a lot too.5:10
- Head forward, shoulder blades pinched, but nothing happening with the most important bone in your body when you're doing this exercise and that's your sternum.5:15
- If you can take your sternum and lift it, right?5:23
- Try to think about taking this bone in your body, right here in your chest and lift it as high as you can.5:26
- That's going to restore thoracic extension and then allow for the retraction of the shoulder blades that's going to put your body in the right position.5:32
- The fourth thing actually comes in terms of the pacing of the exercise.5:39
- Far too often people want to go for a long distance and they do chopping steps.5:42
- They're ugly, unstable steps.5:47
- Your carry should look really, really smooth and deliberate.5:49
- And deliberate.5:53
- Each step should be done with stability.5:53
- So I want you to take slower, more deliberate steps.5:56
- If you do that, you're requiring more time in single leg stance, which is applying more benefit to the exercise because as we put one leg up to take the5:59
- next step, that opposite hip is having to hold your body level.6:08
- That glute medius is really working hard.6:12
- If I take short, choppy steps, I'm removing that requirement and one of the major benefits of the exercise.6:14
- Yeah, and as we know, stronger glute medius and stronger hips will prevent back pain.6:19
- Right, so all this stuff starts to feed into one gigantic reason why this exercise is really, really important.6:23
- The last thing would be, if you're finding yourself drifting a lot or if the legs start crossing up, then you want to deliberately contract your glutes.6:29
- Consciously contract your glutes.6:37
- Remember, your posterior chain is not just from your waist up, but it's from the waist down too.6:39
- Squeeze your glutes before you initiate the exercise right after you pick the dumbbells up and maintain that contraction with every step.6:43
- And you'll find more stability throughout the entire duration of the exercise.6:50
- Now the fun part about the carry is it's actually quite versatile.6:53
- And there's a lot of variations that I alluded to earlier, each one with a separate benefit that you might want to consider.6:56
- The first is something we call a gun carry.7:01
- And here you're shifting the load, yes, heavily to the arms, really the forearms and the brachialis, as you have to all hold them in this isometric 90 degree position.7:03
- And you're gonna have to use a lot less weight.7:13
- You use a lot less weight.7:14
- Again, it's still challenging your grip in a way not as much as it is with the dumbbells at your side.7:15
- But there's a lot of things going on here, shoulder stability, shoulder girl stability, but it's just a different way to do the carry.7:19
- Again, with different benefits.7:25
- And I think skinny guys probably want to build up their arms too.7:26
- Yep, Jesse.7:28
- The next thing we could talk about though is variations of that carry.7:29
- And instead of carrying them both down at your sides, we have a one up, one down carry.7:32
- Right away, as soon as you put any arm up over your head, the requirements of thoracic extension and mobility go up substantially.7:36
- So if you don't have good thoracic mobility, you're gonna find this to be very, very difficult, especially those poor postured beginners who started out.7:44
- And you'll definitely feel the core working a little bit more here too to maintain that.7:51
- You could certainly take this up another level by literally raising one more dumbbell up overhead.7:54
- Now there's double overhead carry.7:59
- Again, working the same things we just talked about, but even more so, more thoracic mobility into extension, more stability of the core.8:00
- But again, it's a great variation of the exercises one worth doing as you're able to.8:08
- Then we can go kind of back to the beginning.8:12
- Like where could true beginners start?8:14
- If they can't even handle heavier dumbbells, they could just start with plates, like you.8:16
- That's what I did.8:21
- That's how one of the reasons I built grip strength was doing pinch plate carry.8:21
- Right, because it's not just all about grip in terms of forearm strength, but grip in terms of intrinsic finger strength.8:25
- So having to pinch the place and walk with them, even five pounders can be quite a challenge.8:30
- You can work from five to 10s to 25s up to 45s.8:35
- And then on the opposite side of that, when you start to be able to handle more and more weight and you sort of exceed your dumbbell carrying capacity, that's8:38
- where something like a trap bar works.8:45
- So now as far as programming goes, how would you program this?8:47
- There's a lot of different ways for you to do this.8:50
- Number one, you can measure in steps.8:52
- You can measure in distance.8:54
- You can measure in time.8:57
- Those are three main ways to do this.8:58
- Now for me, I like to go steps because even if I don't have a place that I can walk for a long distance, I could just count the steps.9:00
- Yeah, and if you don't have a lot of space, you can just do a distance and then turn around and then come right back.9:08
- The turnaround is a factor for those wondering when you do have to do the turn.9:13
- It requires a portion of that to be single leg stance when you make the turn.9:17
- They're a little bit more challenging when you incorporate turns into it.9:20
- When it comes to steps, I'd say 15 to 30 steps.9:23
- Her set is a good place for beginners to start.9:26
- That'd be somewhere around, let's say, 15 to 30 yards.9:28
- Roughly depending upon how long of a step you have.9:31
- For time, 30 seconds is a good place to start.9:34
- Work up to 60 seconds and do this for multiple sets.9:36
- Four minutes in a day is plenty of work on this if you're gonna do this in an everyday fashion.9:40
- So now, how much weight and what are we talking about here?9:45
- Well, first of all, we take these sets to failure.9:48
- As with most other things in the gym, you wanna ensure that you went hard enough and long enough to create change.9:50
- So for me, failure is always measured in grip strength loss.9:55
- The ability to hold onto the dumbbells is really your main criteria.9:58
- How much weight do you use?10:01
- Well, we always recommend starting with, again, either the plates like you did, right in those 5s, 10s, and 25s.10:03
- But once you start to use dumbbell weight, 25 % of your body weight in each hand is where we recommend starting.10:08
- So if you're 160 pounds, you're talking about 40 pounds in each hand.10:14
- And you work yourself up to 50 % in each hand.10:19
- You could go to those higher levels up to even 75 % of your body weight in each hand or combined 150 % of your body weight if you're doing10:22
- it on the trap bar.10:31
- If you wanna transform that skinny body, this is the exercise.10:32
- Skinny body like this?10:35
- I mean, come on, that was cute and adorable.10:36
- It wasn't cute.10:39
- Just got to college.10:39
- Okay, show them the after.10:40
- It's actually, if you wanna check out Jesse's transformation video, you could do that right here.10:42
- If you want a program that can actually help you get kick started, it's actually free at athernex .com slash T .B.10:45
- free.10:51
- It's a free little total body workout that actually Jesse used to begin with.10:52
- If you found the video helpful, guys, make sure you leave your comments and thumbs up below.10:55
- Also, click subscribe if you haven't done so so you can make sure you watch everybody we put out.10:58
- Guys, full programs and supplements available over at athernex .com.11:01
- See you soon.11:05
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- glutes, scapula, intrinsic, retracted, dumbbell, notably
