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Практика английского по видео: The 8 Worst Exercises Ever (PLEASE STOP!)

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  1. This is the iron graveyard and this was Jesse.0:01
  2. I'm going to show you how Jesse got in this position.0:05
  3. It's actually from doing the exercises I'm going to talk about today that I really wish that you'd stop doing.0:07
  4. And I'm not going to pick on him without reason.0:12
  5. I'll tell you why I don't like the exercise and more importantly, what you can do instead.0:13
  6. So you don't wind up like Jesse.0:17
  7. I'm not dead yet.0:18
  8. I've been doing upright rows for years.0:21
  9. Never once had an issue.0:23
  10. In fact, it's a great builder for my shoulders and my traps.0:25
  11. And again, never had one single injury.0:28
  12. Ah, shit.0:31
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  1. Now I'm not saying that your shoulder is about to detonate like a Claymore on call of duty on a single repetition, but the accumulation of those repetitions every time0:33
  2. you do your shoulders or every time you do that exercise leads to a compounding risk that just doesn't need to be there, especially because you have a better option.0:42
  3. And that's the case with all these exercises.0:50
  4. This is a different exercise altogether in terms of how it feels and what it does to your shoulder joints.0:52
  5. And this is a high pull.0:57
  6. And the main difference between the high pull and the upright row is the position of the elbow and the wrist in relation to each other.0:59
  7. During that upright rows, you can see here, Jesse's elbows are way higher than the wrist, which drives his shoulder into internal rotation, under load by the way, with that1:06
  8. weight in his hands at the top of the movement, when his arm is elevated above his shoulder, which can lead to increased risk of impingement and feelings of discomfort1:14
  9. if you have any impingement already.1:22
  10. However, on the high pull, you can see that the elbow is now down lower than the wrist, creating external shoulder rotation, not internal rotation, even though you can still1:24
  11. handle the same load, and you can still get that same impact and growth on the delts and on the traps.1:32
  12. Now, a lot of people tell you, you can do the upright row, stop listening to Jeff, because you can stop it at your chest, or you can let your1:39
  13. elbows kind of hang back a little bit, and don't go so high.1:45
  14. Right, so you're telling them to do the high pull.1:48
  15. The essence is, an upright row done, like a classic upright row, is not an exercise that you should do, and it's one that you can easily swap out for1:51
  16. just as good gains with something like this, the high pull.1:58
  17. The chest fly, come on.2:01
  18. If it's good enough for Arnold, it's good enough for me.2:03
  19. How else am I gonna build those big old bitties, just like my boy?2:06
  20. Arnold, oh God, get me to the medical chopper.2:09
  21. I guess you could say, hasta la vista to that shoulder, Jesse.2:13
  22. Look, all kidding aside, guys, as a physical therapist, my issue here with the unsupported dumbbell bench fly is that itself, is that it's unsupported.2:16
  23. Your shoulder is placed in a much more vulnerable position, particularly the anterior shoulder capsule, because of the unsupported nature of those dumbbells out in its most vulnerable, most stretched2:24
  24. position.2:34
  25. Again, you're doing the exercise likely to get a greater stretch on the pecs, but in that position, you are most vulnerable, especially if you start to use heavier and2:35
  26. heavier weights.2:43
  27. I know the recommendation is just go light, but what if I told you you could stand up, do a cable crossover, actually use much more weight, provide more overload2:44
  28. in that stressed position, but do it much more safely?2:53
  29. Well, that's exactly what the cable crossover does.2:55
  30. Depending upon where you position your body in relation to the machine, you can set a safer safety net so that that bottom range of motion, all you have to2:58
  31. do is slightly turn to one side or the other to place the weights back on the stack.3:06
  32. Again, without any vulnerability to the anterior shoulder capsule.3:09
  33. And again, we get a lot more opportunity to load the exercise more heavily, so you can combine that stretch tension with just the overall tension we get from using3:12
  34. heavier weights to give you a better stimulus for growth.3:20
  35. Not to mention, of course, we can get that adduction fully across our body that we're not getting on the fly because it pretty much stops at midline, making it3:23
  36. a much better alternative.3:30
  37. Again, it's safer than what we're showing here, so therefore why not do it, especially if the gains could be better?3:31
  38. As a world traveler, who might have turned down an exercise with a foreign flair, like the Bulgarian split squat or a Russian twist, but there's no better exercise for3:36
  39. my shoulders than a Cuban press, which I don't know what I like better, the Cuban press or Cuban cigars, which reminds me of a time when I was down3:43
  40. in Cuba with my buddy Carlos, and someone could go hibas underneath a palm tree.3:50
  41. Damn, Carlos, this is a good cigar.3:56
  42. Ah, ah, ah!4:00
  43. I don't know, it doesn't seem as smooth as that Cuban cigar there, Jesse, although it does light you up in very much the same way.4:03
  44. I don't know who thought it was a good idea to combine a basic compound lift like an overhead press with a corrective exercise because it's just not necessary.4:09
  45. As a matter of fact, you're better off doing just a regular shoulder press, and then of course something like this, which is just a basic external rotation with a4:17
  46. band.4:26
  47. We can isolate one function from the other, because when we're doing that Cuban press anyway, you're getting just a little bit of resistance or stimulation of the rotator cuff4:26
  48. into external rotation, just in the very, very beginning of the exercise.4:35
  49. Whereas if we do something like my favorite exercise, a face pull, you can see that we get resisted external rotation, not just in the beginning, but all the way4:39
  50. through the range of motion.4:47
  51. We can actually add an overhead press component, but not for the sake of trying to build bigger shoulders, because again, you can handle that with heavier weight on its4:48
  52. own.4:55
  53. This overhead portion of this actually stimulates the lower traps, which further contributes to stabilizing your shoulders and making it a more corrective or protective exercise long term.4:56
  54. But you certainly don't need the Cuban press, no matter how you feel when you smoke them, Jesse.5:05
  55. Nothing gets you to rock hard core, like you're in a properly performed military sit -up.5:10
  56. As a matter of fact, my dad, an old Navy drill instructor, taught me a good trick, keep your feet anchored underneath something, to help you get those thousand reps.5:15
  57. Really easy, 978, 978.5:23
  58. Ah, got my back.5:28
  59. Oh, what a fucking idiot.5:30
  60. And so with all due respect to Jesse's dad, thank you for your service, just not for the advice you gave Jesse, because anchoring your feet under something does two5:32
  61. things you don't want it to do in a sit -up.5:41
  62. Number one, it takes away a lot of the work from the abs, because you're getting a good isometric engagement of the hip flexor that your body can almost post5:43
  63. up against and then make it easier, like Jesse said, for a thousand reps.5:50
  64. The second thing it's doing is that when you do engage the hip flexors like this, they have a tendency to become overactive and start to pull on the lumbar5:54
  65. spine, yanking your back into positions that lead to low back pain.6:02
  66. So to get the exercise to do more work for your abs, number one, and save your low back in the process, you want to anchor your feet beyond something.6:06
  67. In other words, you want to be pulling against something in order to pull your body up.6:13
  68. This you'll start to feel in the hamstrings instead, and by engaging the hamstrings, you will simply start to take away some of the contribution or over -contribution of those6:17
  69. hip flexors, which is going to allow you to have that core do more of the work.6:26
  70. Yes, probably limiting the number of repetitions that you do, but in the end, making them a hell of a lot more effective.6:30
  71. You know, nothing builds my traps, my dead lifts, or my Instagram followers, like a nice heavy set of rack pulls.6:36
  72. You know how much weight you can load up on this freaking thing?6:46
  73. Oh, I can't feel my fingers.6:49
  74. How am I going to click like on my own Instagram reel?6:52
  75. Well, yeah, sure, the exercise allows for a lot more weight, however, at what risk, because there is something that you should be concerned about when you do a rack6:54
  76. pull specifically at a height above the knee, because what you're going to get is a lot of thoracic forward rounding.7:02
  77. What that means is the shoulder blades of yours are going to come up and around your body, and what that does is places some stress on a structure called7:08
  78. the thoracic outlet, which is a series of nerves and blood supply that runs underneath the clavicle here that can become compressed as that shoulder moves down and forward when7:15
  79. the weight is so excessive.7:25
  80. So what would you do instead?7:27
  81. Just simply either lower the weight by lowering the bar, actually preferably performing a regular deadlift from the floor, or if you're trying to use this as an accessory movement7:28
  82. to improve your lockout on the deadlift, then just make sure you're lowering it down a little bit more, like below the knee, because that's going to introduce a necessity7:37
  83. of a hinge at your pelvis.7:44
  84. And when you hinge all of a sudden, the mechanics up and down the spine will change, preventing all that excessive rounding and forward tilting of the shoulder blade, which7:46
  85. will protect that thoracic outlet, take away some of that risk, and therefore give you a good loading option to get a lot of those followers on Instagram without necessarily7:55
  86. the risk to your structures itself.8:02
  87. Nothing cranks my wanker like a nice heavy one on dumbbell row.8:04
  88. Nothing better for building the lats one side at a time.8:07
  89. Plus, I'm nice and stable on the bench like this, and no risk to my lower back.8:10
  90. Oh, oh, my balls, my balls.8:14
  91. The issue with this exercise is the setup.8:18
  92. It's the fact that you do have a lot of weight that you do the exercise with.8:21
  93. When you drop one leg back and have one on the bench and pull the weight from this off leg, right?8:25
  94. You're basically loading down into this area, putting pressure on an already weakened structure in the inguinal canal.8:31
  95. Where we have a hole in the tissues down there to allow other structures to pass through, that hole can easily widen and create an inguinal hernia when you're in8:37
  96. this asymmetric loading position from a one -arm row, especially again, as you increase that weight.8:46
  97. But the fix is simple.8:50
  98. All you have to do is just simply raise the bench up to this position here, and perform it with both feet on the floor in this tripod row position.8:52
  99. So I can still do one arm at a time.9:02
  100. I let it hang in front of me in a balanced position here, and I allow myself to pull up in the same exact way, driving up and getting a9:04
  101. good lat contraction one side at a time.9:12
  102. But I don't have to put that asymmetrical loading and stress onto that inguinal canal to decrease any risk there is from a hernia on the exercise, and instead get9:14
  103. all the benefits in a much more comfortable way.9:24
  104. Nothing gets me loose and goosey before a run, like a nice stretch.9:28
  105. And man, I'm really feeling in those hamstrings.9:31
  106. And don't worry, Jeff, I'm not getting hurt doing this one.9:34
  107. Ehh.9:37
  108. No, Jesse, you shouldn't get hurt doing that stretch, but at the same time, you probably shouldn't be doing it either, because doing a static stretch before you go out9:38
  109. for a run is not necessarily the best way to warm up for an activity.9:46
  110. You gotta do something more active.9:50
  111. And in that case, you would do something like a leg swing rather than a static hold.9:51
  112. And a leg swing gives you the opportunity to not just get your dynamic flexibility through your hamstring, but you could also rotate your toe in space from out to9:56
  113. in so that you're basically getting external and internal hip rotation at the same time, making it far more functional.10:05
  114. As far as that static stretch, whether you do it standing here like this or down the floor, you're probably doing it wrong anyway, because you're not stretching your hamstring10:11
  115. at all if you just allow yourself to slump.10:18
  116. This is just working on your low back and not really even engaging or preparing your hamstring at all.10:21
  117. If you really wanna do that, you have to get into your pelvic tilt where you shoot your pelvis back, get your leg up, and then get your chest straight10:26
  118. out, not down.10:34
  119. And just reaching out in this direction should light that hamstring up.10:35
  120. And maybe for the first time ever, help you actually feel the stretch.10:39
  121. Again, giving you an option, but not one to be doing before you go out for a run, save those static stretches for the right time, do the dynamic ones10:42
  122. like the leg swing when you actually wanna warm up.10:49
  123. I don't care what anyone says.10:51
  124. I love side bends.10:53
  125. And dare I say, they're almost fun.10:54
  126. And what better way to carve out that midsection, burn those love handles, and get five to six minutes of just feeling like a million bucks.10:57
  127. So if you're obsessed with the exercise and think it's fun, like Jesse, there's probably a reason for it, because you're basically riding the seesaw at the playground by yourself,11:05
  128. because you don't need to have a dumbbell on each side.11:13
  129. If you're gonna do this variation, at least drop one dumbbell and work on one side at a time.11:16
  130. So at least you're pulling back against the weight of that dumbbell and work in the opposite side.11:20
  131. But there's so many better things to do instead that don't aggravate your low back.11:26
  132. Remember, the low back should be a stable joint, not necessarily an overly mobile one.11:29
  133. So do something like this side plank or any variation of a side plank.11:34
  134. Or if you have to, you wanna work on more of the rotation capabilities of the obliques, because that's what they do better anyway, than do something like this Russian11:38
  135. row.11:46
  136. It's not just a Russian twist.11:47
  137. You're actually rowing your arm back behind your body, to ensure that you're rotating enough.11:48
  138. But simply doing this silly exercise is not the way to build up your obliques.11:52
  139. And there's no way to just spot reduce your love handles.11:56
  140. If you wanna see a way to do that the right way, make sure you check out this video over here.11:59
  141. If you're looking for how to do those Bulgarian split squats, you know, Jesse, the world traveler, you can find that video over here.12:03
  142. All right guys, you haven't done so, make sure you click subscribe and turn on notifications.12:09
  143. Jeff, Jeff, my body's hurting bad.12:12
  144. I need a recovery day.12:14
  145. Do you mind if I come into work tomorrow?12:15
  146. We all thank you, Jesse.12:16
  147. See ya.12:18

Что измерено в этом ролике

Темп
231 слов в минуту — быстрее, чем 85% каталога
Уровень CEFR
B2
Редукции в этой записи
wanna ×4, gonna ×2, gotta
Слова, которые стоит знать
lats, lockout, rotator, hamstring, asymmetrical, overactive
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