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  • (techno beats)

    (技術節拍)

  • - So cardio is done for the day.

    - 那麼有氧運動完成了一天。

  • We're gonna get into a workout routine now.

    我們會進入 一個現在的鍛煉程序。

  • We're here back at the office,

    我們回到辦公室,

  • and I'm getting legit serious about music, guys.

    我正在變得合法 認真對待音樂,伙計們。

  • I'm already building a studio inside my house,

    我已經在建造一個 我家裡面的工作室,

  • so I wanna take you guys

    所以我想帶你們

  • to buy a couple instruments at the store

    在商店買幾把樂器

  • and help me set up my studio inside my crib,

    並幫助我建立我的 我的嬰兒床裡面的工作室,

  • making it look super dope.

    使它看起來超級塗料。

  • Alright.

    好的。

  • So that was a good cardio session.

    所以這是一個很好的心臟會議。

  • Now it's time to get into the routine.

    現在是時候進入日常工作了。

  • Today, I'm gonna be focusing on muscle ups.

    今天,我會成為 專注於肌肉ups。

  • We're gonna do a muscle up workout.

    我們要鍛煉身體。

  • And I'm gonna show you guys how to get

    我會告訴你們如何得到

  • a stronger muscle up.

    更強壯的肌肉了。

  • I created this routine on the Heria Pro app.

    我創建了這個例程 在Heria Pro應用程序上。

  • So we have a heavy muscle up set,

    所以我們有一套沉重的肌肉,

  • we're just gonna go through two,

    我們只是要通過兩個,

  • do them really heavy.

    他們真的很沉重。

  • Then we're gonna take off some weight,

    然後,我們要脫掉一些重量,

  • and we're gonna go for five wind muscle ups,

    我們會去的 五風肌肉ups,

  • and we're gonna take off all the weight,

    我們要脫掉所有的重量,

  • just do a body weight, and we're gonna go for ten.

    只是做一個體重,和 我們要去十個。

  • We're gonna do that set for a total of three rounds.

    我們會這樣做 共三輪。

  • So that's gonna be the first thing

    所以這將是第一件事

  • that we're gonna focus on,

    我們要關注的是,

  • is really try to maximize our muscle up.

    是真的試圖讓我們的肌肉最大化。

  • And once we've really pushed it and can't do anymore,

    一旦我們真的推了 它不能再做了,

  • we're gonna move on into this second round.

    我們要繼續前進 進入第二輪。

  • Now this second round is gonna break down

    現在這個第二輪會崩潰

  • every component of the muscle up,

    肌肉的每一個組成部分,

  • from the pulling motion, to the core aspect,

    從拉動動作來看, 到核心方面,

  • to the pressing aspect when you reach the top.

    到緊迫的方面 當你到達頂部時。

  • So these are the exercises that I've hand selected

    所以這些是練習 我已經選擇了

  • that are gonna have you really get a stronger muscle up.

    那真的會有你 獲得更強壯的肌肉。

  • We're dividing the muscle up into each separate part,

    我們正在分裂肌肉 分成每個獨立的部分,

  • and we're trying to master it

    我們正在努力掌握它

  • and really strengthen those areas,

    並真正加強這些領域,

  • so when we finally put them all together,

    所以當我們最終把它們放在一起時,

  • it's basically a wrap.

    它基本上是一個包裝。

  • You guys are gonna get super strong,

    你們會變得超強壯,

  • and you're gonna be doing muscle ups with ease.

    你會做的 肌肉起伏輕鬆。

  • Let's go ahead and start with the first routine.

    讓我們繼續並開始 與第一個例程。

  • We're gonna do a drop set of the muscle ups.

    我們會做一個下降 一套肌肉ups。

  • If you guys haven't already downloaded the Heria Pro app,

    如果你們還沒有 下載了Heria Pro應用程序,

  • check it out on the iTunes store.

    在iTunes商店中查看它。

  • We're still upgrading it and designing it,

    我們仍在升級和設計它,

  • we're still working on it,

    我們仍在努力,

  • but get ready for the next update.

    但為下一次更新做好準備。

  • It's gonna have a brand new design

    它會有一個全新的設計

  • and a whole bunch of new features.

    和一大堆新功能。

  • For example, every time I create one of these workouts

    例如,每次我 創建這些鍛煉之一

  • in this video, you guys are gonna be able to go on the app

    在這個視頻中,你們是 會去應用程序

  • and see the workout that I made in the vlog.

    並看到鍛煉 我在vlog中製作的。

  • Let's go ahead and get started.

    讓我們繼續,開始吧。

  • (synth music)

    (合成器音樂)

  • Alright.

    好的。

  • Did the heavy set.

    沉重的一套。

  • (techno music)

    (techno音樂)

  • There you go.

    你走了。

  • Quick weighted set.

    快速加權設置。

  • Now let's max out.

    現在讓我們最大化。

  • Here we go.

    開始了。

  • Switch up that grip.

    切換該抓地力。

  • Here we go, last one.

    我們走,最後一個。

  • Make it count.

    讓它數。

  • Alright, so that's the first round.

    好吧,這是第一輪。

  • We've got two more rounds to go,

    我們還有兩輪比賽要走,

  • and then we're gonna go onto the second routine,

    然後我們要走了 進入第二個例程,

  • which is just all movements

    這只是所有的動作

  • that compliment the muscle up.

    讚美肌肉。

  • Let's get on to round two.

    讓我們來看看第二輪。

  • Let's go.

    我們走吧。

  • Alright, so for this next routine, we're gonna start off,

    好吧,接下來就是這樣 例程,我們要開始了,

  • this is three sets of this routine.

    這是這套例程的三套。

  • We're gonna start off with weighted pull ups,

    我們要開始了 加權拉升,

  • max out at five.

    最多五點鐘。

  • Then L sit pull ups, eight times.

    然後L坐上拉,八次。

  • Negative muscle ups, ten times.

    負面肌肉起伏十倍。

  • Pull ups fifteen times.

    拉起十五次。

  • Weighted straight bar dips, twenty five times.

    加重的直線條 蘸,二十五次。

  • Australian pull ups, with the weight, thirty times.

    澳大利亞拉ups,與 重量,三十倍。

  • Let's go.

    我們走吧。

  • No joke.

    不是開玩笑。

  • Keep those legs straight, guys.

    保持這些腿直,男人。

  • Tightened core.

    收緊的核心。

  • If that was too tough, just use a resistance band

    如果這太艱難, 只是使用阻力帶

  • where your feet are, or just reduce the reps.

    你的腳在哪裡,或者 只是減少代表。

  • So next we have negative muscle ups, ten times.

    所以接下來我們有否定的 肌肉ups,十倍。

  • See the trick guys, to this one, is to go slow,

    看到把戲的人,要 這一個,就是走的很慢,

  • go controlled, and really focus on this part,

    去控制,真的 關注這部分,

  • this transition.

    這種轉變。

  • Make sure your elbows are in, and you lean back.

    確保你的胳膊肘 在,你靠後。

  • Hold on tight,

    緊緊抓住,

  • and you just hold on real tight.

    而你只是緊緊抓住。

  • You don't want to drop down fast.

    你不想快速下降。

  • Eventually it's gonna get a lot easier.

    最終它會變得更容易。

  • You're gonna get a lot more control.

    你會得到更多的控制。

  • The secret to this move for the muscle up,

    這個動作的秘訣在於肌肉向上,

  • especially for obtaining the strict, slow muscle up,

    特別是獲得 嚴格的,緩慢的肌肉起來,

  • is that when you do the negative muscle up and go down slow,

    是當你做到否定的時候 肌肉起來,下降緩慢,

  • you're going through every single position

    你正在經歷每一個位置

  • of a muscle up when you do this,

    當你這樣做時,

  • without actually having to be able to do a muscle up yet.

    實際上並不需要 還能鍛煉肌肉。

  • So this is gonna get you really strong,

    所以這會讓你真的很強壯,

  • really comfortable and familiar to what it feels like

    真的很舒服 熟悉它的感覺

  • to be in those positions of a muscle up,

    在這些肌肉的位置上來,

  • without yet being able to do one,

    還沒有能夠做一個,

  • or without having the strength to continue to do them,

    或者沒有力量 繼續做他們,

  • so this right here is the killer move.

    所以這裡就是殺手級的舉動。

  • Doing negatives, specifically negative muscle ups,

    負面的,特別是 負面肌肉ups,

  • when it comes to muscle ups,

    當談到肌肉ups時,

  • is the key, key, key to getting a stronger muscle up.

    是關鍵,關鍵,關鍵 鍛煉更強壯。

  • So let's keep it going.

    所以讓我們繼續下去。

  • We've got pull ups next.

    我們接下來會有拉ups。

  • Fifteen.

    十五。

  • Let's go for it.

    我們去吧。

  • Alright let's grab that weight vest.

    好吧,讓我們抓住這件重量背心。

  • Let's go into the last two exercises.

    讓我們進入最後兩個練習。

  • A lot of you guys have been requesting this product

    你們中的很多人都是 要求這個產品

  • for years already.

    已經有好幾年了。

  • Finally it's going to be come out on chrisheria.com

    最後它會是 在chrisheria.com上出來

  • in just a couple weeks.

    在短短幾個星期內。

  • So get your pair a weight vest,

    因此,讓你的一雙重量背心,

  • start training like a beast.

    開始像野獸一樣的訓練。

  • So let's get those straight bar dips.

    那麼讓我們來看看那些直線下跌吧。

  • See, if you have a strong straight bar dip push,

    看,如果你有強大的 直棒浸推,

  • when you get to the top of your muscle up,

    當你到達肌肉頂部時,

  • finishing it is going to be super easy.

    完成它將會非常容易。

  • So now you know why it's important

    所以現在你知道為什麼它很重要

  • to break down the muscle up

    打破了肌肉

  • and train the motions separately.

    並分別訓練議案。

  • If you have a strong push here,

    如果你有很強的推動力,

  • and a strong pull, it's gonna be a wrap.

    和強大的拉力,這將是一個包裝。

  • And with extra weight, it's money.

    額外的重量,這是錢。

  • Alright.

    好的。

  • Alright, last move guys.

    好吧,最後一招吧。

  • So you see, this routine has a lot

    所以你看,這個例程有很多

  • of special components to it.

    的特殊組件。

  • The weight component,

    重量組件,

  • which is like the most important component,

    這是最多的 重要部分,

  • breaking down the muscle up into separate exercises,

    打破肌肉 分成單獨的練習,

  • high reps with low weight, low reps with high weight,

    高代表重量輕, 低代表高體重,

  • and even, centric movements

    甚至是中心運動

  • as well as focusing on concentric movements.

    以及重點 同心動作。

  • So now we're at the last move.

    所以現在我們在最後一步。

  • We're going for high reps, with weight now.

    我們要高 代表,與現在的體重。

  • Australian pull ups.

    澳大利亞拉ups。

  • Let's get to it.

    讓我們開始吧。

  • Thirty, let's go.

    三十,我們走吧。

  • That's how you wanna be on that last rep,

    這就是你想成為最後一位代表的方式,

  • you wanna be dying.

    你想死。

  • I can feel my callouses at this point.

    我現在可以感覺到我的侍女。

  • Alright guys, this is kind of a boring routine,

    好的,伙計,這是 一種無聊的習慣,

  • so I'm gonna go ahead,

    所以我會繼續前進,

  • finish up two more rounds of this,

    完成了兩輪這個,

  • and then I wanna take you guys with me to the store,

    然後我想帶你 與我一起去商店的人,

  • to start setting up my studio.

    開始建立我的工作室。

  • I told you I want to start taking music a lot more serious,

    我告訴過你我想開始 音樂更加嚴肅,

  • I have a couple tracks coming out on iTunes

    我有幾條曲目 在iTunes上出來

  • in just a couple days,

    在短短幾天內,

  • so I'm setting up my house,

    所以我建立了我的房子

  • and I have a studio inside it,

    我在裡面有一個工作室,

  • so I can just be making music

    所以我可以製作音樂

  • in the middle of the night, right?

    在半夜,對嗎?

  • Because I've got some crazy music for you guys,

    因為我有一些 為你們瘋狂的音樂,

  • but first, you guys are gonna come along with me,

    但首先,你們是 會和我一起來的,

  • help me choose my instruments,

    幫我選擇我的樂器,

  • help me set up my little studio.

    幫助我建立我的小工作室。

  • I wanna get a little guitar for my son,

    我想為我的兒子買一把小吉他,

  • something small that could fit his body.

    可能適合他身體的小東西。

  • He was using my guitar the other day.

    有一天他正在使用我的吉他。

  • That thing was like...

    那件事就像......

  • (guitar strumming)

    (吉他彈奏)

  • Yo, help me find some new guitars, bro.

    喲,幫我找一些新的吉他,兄弟。

  • I like this black one, yo.

    我喜歡這個黑色的,喲。

  • Let's get this one, bro.

    讓我們來看看這個,兄弟。

  • I'm done.

    我受夠了。

  • Alright guys, we're gonna go with Newman TLM 103

    好吧,我們會的 與紐曼TLM 103一起

  • for the mic.

    為麥克風。

  • Let's get one of these.

    讓我們來看看其中之一。

  • Alright, so we just got the Apollo twin.

    好的,所以我們剛剛拿到了阿波羅雙胞胎。

  • Gonna get this guitar for my son.

    要為我的兒子買這把吉他。

  • We'll get a little seat.

    我們會得到一個小座位。

  • Alright, so we just got everything that we need

    好吧,所以我們剛剛得到 我們需要的一切

  • so far for the studio.

    迄今為止的工作室。

  • We're gonna head back to my house,

    我們要回到我家,

  • and we're gonna set everything up.

    我們要把所有東西都放好。

  • Guys unbox, unbox.

    伙計們unbox,unbox。

  • Oh hey, do you wanna take out the empty case?

    哦,嘿,你想要 拿出空箱子?

  • (paper crinkling)

    (紙皺)

  • We got a legit studio now.

    我們現在有一個合法的工作室。

  • This dude just sent me the new design.

    這個傢伙剛給我發了新的設計。

  • or the concept design for the new Heria Pro app.

    或者概念設計 新的Heria Pro應用程序。

  • It's gonna look something like that.

    它會看起來像那樣。

  • Big things. Big things coming man.

    大事。大事情來了男人。

  • I can't wait for you guys to get your hands on this.

    我不能等你們 讓你掌握這一點。

  • There we go guys.

    我們去了傢伙。

  • I have to break in the equipment real quick,

    我必須打破 設備真快,

  • you already know.

    你已經知道了。

  • But this is what we did for the studio so far.

    但這就是我們所做的 為迄今為止的工作室。

  • Thank you guys for joining us.

    謝謝你們加入我們。

  • I'm gonna continue to work on some tracks.

    我會繼續在一些軌道上工作。

  • We're gonna have some music coming very soon,

    我們會有一些 音樂即將到來,

  • on iTunes.

    在iTunes上。

  • In fact I'm even thinking about

    其實我甚至在想

  • starting a new youtube channel, just for music.

    開始一個新的YouTube 頻道,只是為了音樂。

  • So that's coming through.

    所以這是通過。

  • So before I close out this vlog,

    所以在我結束這個vlog之前,

  • I just wanna give a quick shot out

    我只想快點出手

  • to the thirty day body transformation winners

    到三十天的身體 轉型贏家

  • for the Heria Pro app.

    為Heria Pro應用程序。

  • I'm gonna post you guys right here.

    我會在這裡發布你們。

  • Boom.

    繁榮。

  • I got so many before and afters, you guys did amazing.

    我之前和之後有這麼多 之後,你們真的很棒。

  • There were so many good ones, that I just had to choose two,

    有那麼多好的, 我只需要選擇兩個,

  • a girl and a guy, so congratulations to both of you.

    一個女孩和一個男人,所以 恭喜你們兩個。

  • You guys both won 200 dollars worth to chrisheria.com.

    你們倆贏了200美元 值得chrisheria.com。

  • You guys are gonna see an email from me very soon,

    你們會看到一個 很快我發來的電子郵件,

  • and with that said, thanks for everybody

    並說,謝謝大家

  • that participated into the competition.

    參加了比賽。

  • I'm gonna have another thirty day body transformation

    我會再有三十個 全天轉換身體

  • coming up very soon, so if you guys wanna participate,

    很快就會來,所以如果 你們想參加,

  • you guys wanna have a chance to win some free Heria gear,

    你們想要一個機會 贏得一些免費的Heria裝備,

  • then download the app right now, the Heria Pro app.

    然後下載應用程序的權利 現在,Heria Pro應用程序。

  • You can find it in the iTunes store.

    您可以在iTunes商店中找到它。

  • Alright guys, I'm gonna continue to work on this music,

    好吧,我會的 繼續在這個音樂上工作,

  • I've gotta go pick up my son in a second,

    我得一秒鐘去接我的兒子,

  • so I'll see you guys in the next vlog.

    所以我會在下一個視頻日誌中看到你們。

  • Peace out.

    和平了。

  • Smash that like button guys.

    粉碎像按鈕球員。

(techno beats)

(技術節拍)

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