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  • What's up athletes!

  • It's Paul.

  • I'm bringing you another tutorial once again.

  • This is going to be a muscle up tutorial.

  • I'm going to try to make this quick and

  • I am going to show you the excercises you need and

  • which strength training you can go through to get the muscle up.

  • First of all, as you can see in this video right here,

  • this is high pullups.

  • You're going all the way to your lower chest, maybe to your waist.

  • But look at my wrist.

  • On the video my wrist is bent so there's no way I can do a muscle up

  • with my wrist bent like that.

  • It is just going to break my wrist and

  • it doesn't work like this.

  • So whenever you are doing a muscle up,

  • your wrist has to turn as your body turns.

  • I am going to show you right now in one of my excercises.

  • So your wrist turns as your body goes over the bar.

  • Your hands are not always in the same place because that just stretches your wrist out.

  • So here is the high pullups you can do and

  • another excercise (and this is going to be preformed by my sister).

  • These are one-handed muscle ups, or

  • beginner muscle ups, as they're called.

  • Here, all you do is you one hand first...

  • Well, just look at the video demonstrated.

  • One hand over,

  • second hand over, got it!

  • Do it again

  • one hand over, second hand over,

  • Ahh... one hand over, second, got it!

  • Those are called beginner muscle ups.

  • They can give you the strength to go to a real muscle up.

  • I'd say do about 7 high pullups, like I showed you before.

  • High pullups, and at least like 15 to 20 dips,

  • because when you are going over the bar, that is a dip motion.

  • When you're pulling yourself up, when you're already over the bar,

  • and the between part, the transition, is mostly shoulders and forearms.

  • Because you're twisting yourself in with the forearms.

  • Twisting the bar out to go up.

  • So it's forearms and shoulders.

  • A lot of people have the strength to do it but not the technique.

  • Muscle up is strictly a strength move,

  • but many people do it like The Beast from Beast Mode:

  • he uses a lot of momentum.

  • But Hannibal for King uses a lot of strength.

  • Here's what you can do if you think you have the strength but you can't do it:

  • Here's something you can try to do:

  • Bend your elbows 90 Degrees like this and swing.

  • So you swing forward, backward,

  • and when you're going back, bring your body up and over.

  • So you're swinging forward, back, over.

  • And this is the one where you use momentum more, less strength.

  • when you get that on done, you are going to learn to do it with hands straight out,

  • and start from there.

  • Also use some swing because you are just starting.

  • You are learning it.

  • Swing forward,

  • when you're going back, that's when you pull yourself up.

  • So swing forward, use momentum on the way back to get on the bar.

  • This is the momentum one:

  • This is the momentum muscle up.

  • So this is what happens to the grip when you are used to momentum to do the muscle up.

  • You see, my hand twisted to up here,

  • because if you are just going like this,

  • your hand will straighten out and it's going to put pressure on your wrist.

  • So that's why, with the swing, you turn the hand.

  • Here's once again with momentum:

  • So you twist it.

  • This is the one with no momentum, this is just strength .

  • You put your hand over.

  • See how it goes?

  • When I get up, it's going to be in perfect position.

  • So you keep it in this position.

  • You go under.

  • Oh, this is better- try it on your wrist.

  • Just wrist over like this:

  • wrist over and do it on your wrist.

  • This is easy.

  • I mean this is easier than it looks.

  • It looks pretty hard but this is the best to get the strength for it.

  • See? Wrists over.

  • Go ahead and put it into a knuckle so it doesn't slip off.

  • Like this.

  • You won't fall because when you go up, see what it does?

  • You go like this:

  • You're holding on.

  • It won't slip off, don't worry about that.

  • And here it is with the grip:

  • Dig your wrist as far in there as possible and

  • this is how it's going to look with no momentum, just strength:

  • My legs come up a little bit,

  • It's just automatically.

  • Your abs press, making your legs go up.

  • Try to do this.

  • Decline muscle up:

  • You go up and try to go down as slowly as possible.

  • This is really hard.

  • I'm not anywhere close to doing it as good as this guy right here:

  • He's professional!

  • That's the best muscle up I've ever seen!

  • I'm not even close to that, so

  • I'm just showing what I can.

  • So go up, try to go down as slowly as you can.

  • Go up again and go down as slowly as you can.

  • It's pretty hard doing it when it's slippery.

  • There you go!

  • You got the perfect muscle up!

  • All you need is just training.

  • Keep training.

  • Keep working at it!

  • I want to see you guys progress...

  • Another thing guys,

  • thank you all for watching my videos and

  • When I get one thousand subscribers, I'm going to make a transformation video

  • so all you guys can see how I looked before doing all this stuff.

  • Go ahead and subscribe, tell your friends.

  • Let me know if I should do vlogs.

  • Maybe once in a while just talk about things, answer questions, and

  • I guess that's it.

  • Thanks for watching!

  • I'm Paul.

  • See you guys later.

What's up athletes!

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A2 初級

マッスルアップチュートリアル。マッスルアップのやり方 (Muscle Up Tutorial: How to do a muscle up)

  • 244 12
    許耀文 に公開 2021 年 01 月 14 日
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