Name: 我搞砸了，浪費了兩年的健美操時間（改做這個吧） (I f*cked up and wasted 2 years of calisthenics (do THIS instead))
Uploaded: 2025-09-15T04:48:21.000Z
Duration: 2 min 2 s

情態副詞

You're not gonna find this information anywhere else, because what you're about to learn can only be learned through experience.

你在其他任何地方都找不到這些資訊，因為你將要學到的東西只有通過經驗才能學到。

This is everything I wish someone told me when I first started calisthenics from scratch.

這是我第一次從零開始練習健身操時希望有人告訴我的一切。

Here's how by 16 I got to this level, can do a handstand pushup, bench 100kg without training for it, muscle ups, backflips, all that things, and I started like this.

我 16 歲時就達到了這個水準，可以做倒立俯臥撐，不用訓練就能做 100 公斤重的臥推，還能做肌肉上舉、後空翻，所有這些，我都是這樣開始的。

I couldn't even do 5 clean pushups and I couldn't do a single pullup.

我連 5 個乾淨的俯臥撐都做不了，一個引體向上也做不了。

The truth is, it took me 3 years to get to where I am right now, by 2 of those years, I was doing it wrong.

事實上，我花了 3 年時間才取得現在的成績，其中 2 年我做錯了。

Year 1, I remember I was doing hundreds of pushups in my room without a plan, what I was focusing on unlocking the fundamental moves, that is the dip and the pullup.

一年級時，我記得自己在房間裡毫無計劃地做了幾百個俯臥撐，當時我的重點是解開基本動作，即俯臥撐和引體向上。

So let me break it down, exactly what you should do to skip the years I've wasted.

所以，讓我來告訴你，到底應該怎麼做，才能跳過我浪費的那些年。

So if you can't do pullups yet, you either do negatives or banded pullups, you get better at those, then you will unlock your first pullup.

是以，如果你還不會做引體向上，你要麼做負重引體向上，要麼做帶環引體向上，你在這些方面做得更好，那麼你就會解開第一個引體向上的鎖。

Once you can do that, I want you to do 6-8 sets of 1 rep, and that'll help you do way more pullups.

一旦你能做到這一點，我希望你能做 6-8 組，每組 1 個動作，這會幫助你做更多的引體向上。

Then if you do this, you'll soon hit 10 plus pullups and 15 plus dips, you can finally start weighted calisthenics.

這樣做的話，你很快就能做 10 個以上的引體向上和 15 個以上的俯臥撐，你終於可以開始做負重健身操了。

Weighted calisthenics is basically just adding weight to yourself because you're getting stronger.

負重健身操基本上就是給自己增加重量，因為你會變得更強壯。

So your schedule should look like this, an upper day, where you do 2 sets of pullups, then 2 sets of dips, then 2 sets of some type of rows, and 2 sets of some type of incline press.

是以，你的日程安排應該是這樣的：上肢日，做 2 組引體向上，然後做 2 組下蹲，然後做 2 組某種類型的划船，再做 2 組某種類型的斜壓腿。

And trying to stick between the 4-8 rep range.

And a lower day, where you do squats, hamstring curls, one leg calf raises.

下蹲日：做深蹲、膕繩肌捲曲、單腿抬高小腿。

And what's super important here is progressive overload.

這裡超級重要的一點是，要循序漸進地進行超負荷訓練。

So let's say you added 5 kilos and you did 4 reps of pullups.

比方說，你增加了 5 公斤，做了 4 次引體向上。

The next workout you should aim for 5 pullups.

下一次鍛鍊時，你的目標應該是做 5 個引體向上。

And let's say when you get 8 reps, you can then move on to 10 kilos, and so on.

比方說，當你做了 8 次後，就可以換到 10 公斤，以此類推。

Until you can comfortably do dips with 30 kilos on you, and you can do pullups with 15 kilos on you.

直到你能在負重 30 公斤的情況下舒適地做下蹲，並能在負重 15 公斤的情況下做引體向上。

Now you should be strong enough to start training skills.

現在你應該有足夠的實力開始訓練技能了。

For your workouts, they're going to change a bit now.

對於你的鍛鍊，現在會有一些變化。

Which would look something like this, push-pull-rest, push-pull-legs-rest.

看起來就像這樣，推-拉-靠，推-拉-腿-靠。

And you're going to have 2 push days and 2 pull days.

你將會有 2 個推動日和 2 個拉動日。

The first push day, you're going to have an entire day training skills.

第一個推進日，你們要進行一整天的技能訓練。

The second push day, you're going to do half of your skills and a full workout.

第二個推舉日，你要完成一半的技能和一次完整的鍛鍊。

For push days, you're going to do 2 sets of weighted dips, and then 2 sets of some incline press.

在推舉日，你要做 2 組負重下蹲，然後做 2 組一些傾斜推舉。

For pull days, you're going to start with 2 sets of pullups, then 2 sets of rows.

在引體向上日，你要先做 2 組引體向上，然後做 2 組划船。

And if you do this correctly, you should be unlocking your skills super fast, and you should get stronger every single day.

如果方法得當，你的技能解鎖速度應該會非常快，而且每天都會變得更強。

So if right now you're a teen, you're already so much ahead.

所以，如果你現在是青少年，你已經領先很多了。

If you have any questions, I'll answer them in the comments, drop them down below, and subscribe.

如果您有任何問題，我會在評論中回答，請在下面留言並訂閱。