Name: 在家進行力量訓練的祕密｜只是為了健康｜羅南-奧利維拉（Ronan Oliveira）。 (The Secrets Of At-Home Strength Training | Just For The Health Of It | Ronan Oliveira)
Uploaded: 2021-01-14T09:50:55.000Z
Duration: 16 min 41 s
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If you want to develop strength and most of mass buddy don't have access to a gym, there is a way, and I want to show you how I am.

I am the head of the health and fitness department at mine Value.

In over the past five years, I worked a couple of thousands off people in their health and fitness journey.

And one of the things that I know the truth is that no all exercises are made equal.

If you want to get Fintor, there's a myriad off things that it can do.

But one of the most fundamental types off exercises is strength trains.

And that's because it goes beyond your muscles when you're doing strength training, not only becoming stronger than the Vala pure muscle mass, but we also extending your longevity, you know, from the book body by science that is written by a doctor, Doc Magoo's that when you're contracting your muscles under tension, you release a chemical compound called my ass, and they work like messengers.

They go from the front muscles, toe other parts of the body, for example to the bones and warred with bones increase born density or they go.

They go from the muscles to the heart and work with the heart to improve cardiac functions, to protect your heart from from cardiovascular diseases and their go around the body, improving and strengthening the whole body.

And this is how we know that, for example, someone who is over 60 the stronger their grip is the loader their health scare.

Little issue here is a strength training.

Is that the more complicated to do at home?

Because we think we need to go to the gym and lift weights.

But there's a way to do it at home and we need very little equipment for the exercise that I want to show you to date everything that we're going to use our resistance bands.

One of them are called loop resistance bands.

You can see that they are close and they are rubber bands that they offer resistance when you pull them apart.

The other type are open ended resistance.

Man, you see that they have two handles here, and if you get yourself set off resistance bands, what, you're going to see that they have different colors and different type off.

Resistance is so why do you want to be complete?

Is to have two cents one off open ended in one off Luke Resistance bands that are light, new and heavy.

Then the next question is, what exercises should you do before you think about exercise?

And if you look at your upper body, you have a horizontal plane in a vertical plane of movement and each one of those planes you can push movements are could do cool movements.

So with this four type of movements, push and pull, push and pull.

You work all your upper body and then for your lower body.

If you think of the type of movement that you do when you're sitting and when you are standing up so he's squatting, push yourself up.

If you use resistance for this type of exercise, then you can tidy up the biggest muscles on the legacy.

So all we need is five exercises and some resistance into the next thing that comes is how we executed.

How much of this exercise is should we do?

And Here's one of what I want you to pay attention to bust for the execution off this exercise is what we want to do is that we want to do them in a low manner, mostly because we want to target specific muscle fibers and attention on them.

This is how we signal to the body that the muscles need to be stronger and they need to get bigger.

That is when you fatty, specific muscle fibers.

But if your jerky movement are using momentum, you are still move ears to a lifting weight.

But you're not necessarily putting that tension on the muscle fiber that you want, So if you do them a nice, low manner, it's easier to control to get the technique down.

The second thing Thio pay attention, chews on to win, and you do those exercises.

If you start doing squats, for example, you see that the first repetitions will be easy at some point, maybe shaky.

Maybe it hurts a little is do you want to you?

There will be a time cannot possibly get off the ground, but you try to push yourself in the legs.

This is what you think that is the end of exercise.

You stopped when your muscles are showing you because that reaches a fatigue state.

And when that fatigue state comes to the muscle, it gives a signal to the body that says we need to get stronger where we recover way need to go.

You learned that the next time that we do this type of exercise.

So if you pair, they're signaling at that very strong fatigue with the raw material.

You offer your body with nutrition and then time for recovery with deep.

Then you have everything you need to be strength.

And now I want to show you the five exercise that we're going to do using the resistance bands.

If you're beginning to restrict training out, only need to do is do this routine.

It wants to twice a week each exercise you do for one set until you heat muscular failure and then for this will be important to select different types of resistance bands.

For me, I got one resistance band that is a open ended, but it's a heavy one.

Well, I'm going to do an exercise for the back with this guy over here.

And then I got Chu loop resistance bands one that one of them is thicker for bigger muscles, like the legs in the chest and one of them that is a bit lighter for a smaller muscle like shoulder.

We're going to start with a upper body and with the horizontal push movement.

And for these, we're going to use Bush up now for push up that are different levels of intensity, that you can do this.

And if you cannot do a full push up on the floor, your first option will be to find the surface like a table, like a couch or a chair.

Just make sure that it doesn't move as you push it and you make a incline push up first.

The higher the surface is, the easiest is going to be.

So here's what I'm going to do a inclined push up that you be easier on my chest, triceps and shoulders.

I'm just going to hold them model s shoulder with apart.

I'll bring my feet back in a lower my chest to the table.

One thing that's important to notice is that I don't open the elbows to the site.

I bring my elbows back, Martin, 45 degrees close to my upper body, and I pushed up and do.

This is lonely so that can control the movement and focus on making the contractors with my chest.

Now, if it's easy for me to do this, I could like 30 repetitions, and I still don't get tired.

Then the next level of increasing the intensity of the push up is doing them on the floor, but with your knees on the floor, so will be a very similar technique.

But the only thing is that instead of being inclined, I have my needs of the farm.

Make sure that might lower back straight into my elbows are not flaring to decide they're going behind, and I'll bring my chest in my chin to the floor from here.

When this becomes easier, you can either do a full push up when your knees are not touching the floor and you're thinking if you can keep going with this guy.

Well, Dan is when you use a heavy resistance band, so if you can do a full push up and you know you can go and they don't get tired.

Then what it is that you put around your hands, bring it back behind her back.

And now I have increased resistance when I'm on the top of the movement.

So here at the bottom, there's almost no resistance.

But as I push, the resistance bed pushed me down.

So I need to make more effort with my chest.

With my shoulders and my triceps I'm continue to do this is lowly bringing my elbows behind until you hit that point that that I feel that I am here on the top and back and my muscles just don't go forward anymore.

This is exactly what I want to finish this exercise.

We're now going to do a horizontal pool for a horizontal pool.

I'm also going to use a thick resistance bed because when I'm pulling, I'm using mostly my back muscles.

And they're quite a big muscle for this to be a horizontal.

What he needs to happen is that the movement is perpendicular to my upper body.

So I will step on the resistance band and I will hold it close to my feet The closer to my feet I hold the more intense is going to be the closer to the top of the last intense the exercise So there's a world close to my feet Are we stand up And now I lean forward So when I bring my elbows back is the horizontal poo is perpendicular to my upper body Here I am using my latte muscles to contract and pull my elbows behind.

So when they when they are on top, I had peaked contractions my hands up more or less in line with my valley button.

And when I lower is lowly, I'm Sue controlling the movement with my back muscles.

And from here, peak contraction is squeezed the back of my also and his lowly Bring it back until I hit a point that I cannot pull anymore.

This is when I get muscle failure and I'm there with six exercise.

Now we're done with the horizontal plane.

We're gonna go for vertical for vertical extracting with push.

Been because when I push vertically, I take my chest off the equation and using mostly off my shoulders which is mauler muscle.

We also step on top of the resistance band and instead of holding close your feet night hold closer top.

Because now I want to bring my hands to my shoulder level and imagine that I want to punch the ceiling from here.