- 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。