Men’s Physique: Why Leg Day Matters More Than You Think!

00:14:27
https://www.youtube.com/watch?v=oYHdJ3Nf834

الملخص

TLDRDans cette vidéo, Miss Osa, une spécialiste des jambes et concurrente de wellness, guide un entraînement intense pour le bas du corps. Les participants s'engagent dans divers exercices, notamment des squats et des presses à jambes, tout en utilisant des techniques d'intensification comme des drop sets. L'accent est mis sur l'importance de l'échauffement et sur l'utilisation de mouvements unilatéraux pour corriger les déséquilibres musculaires. Les participants partagent leurs expériences, se motivent mutuellement et expriment leur satisfaction face à l'intensité de la séance. La vidéo met en avant l'importance de la détermination et de l'effort dans l'entraînement.

الوجبات الجاهزة

  • 💪 Entraînement intense pour le bas du corps avec Miss Osa.
  • 🏋️‍♀️ Utilisation de techniques d'intensification comme les drop sets.
  • 🦵 Importance des mouvements unilatéraux pour corriger les déséquilibres.
  • 🔥 Échauffement essentiel pour éviter les blessures.
  • 🤝 Motivation mutuelle entre les participants.
  • 📈 Objectif d'amélioration de la force et de la définition musculaire.
  • ⚖️ Conseils pour les débutants : commencer par des mouvements bilatéraux.
  • 😅 Les participants expriment leur fatigue mais aussi leur satisfaction.
  • 🎥 Une séance d'entraînement bien filmée et dynamique.
  • 🏆 L'importance de la détermination dans l'entraînement.

الجدول الزمني

  • 00:00:00 - 00:05:00

    Dans cette première partie, les participants se préparent pour une séance d'entraînement des jambes avec Miss Osa, une spécialiste en musculation. Ils discutent des exercices à venir, notamment des squats et des presses à jambes, tout en soulignant l'importance de l'échauffement et de la technique. L'accent est mis sur l'intensité de l'entraînement, avec des séries de drop sets et des pauses de repos pour maximiser la croissance musculaire. L'atmosphère est motivante, avec des encouragements mutuels pendant les répétitions.

  • 00:05:00 - 00:14:27

    Au fur et à mesure que l'entraînement progresse, les participants se concentrent sur des mouvements unilatéraux pour corriger les déséquilibres musculaires. Ils partagent leurs expériences et leurs défis, notamment la difficulté de maintenir l'équilibre entre les jambes. Malgré la fatigue, l'énergie reste élevée, et ils expriment leur satisfaction à la fin de la séance, soulignant l'importance de l'intensité et du soutien mutuel dans leur entraînement.

الخريطة الذهنية

فيديو أسئلة وأجوبة

  • Qui est Miss Osa ?

    Miss Osa est une spécialiste des jambes et concurrente de wellness.

  • Quel type d'entraînement est effectué ?

    Un entraînement intense pour le bas du corps.

  • Quels exercices sont inclus dans la séance ?

    Des squats, des presses à jambes et des techniques d'intensification.

  • Qu'est-ce qu'un drop set ?

    Un drop set est une technique d'entraînement où l'on réduit le poids après avoir atteint l'échec musculaire pour continuer à travailler le muscle.

  • Pourquoi utiliser des mouvements unilatéraux ?

    Pour corriger les déséquilibres musculaires entre les jambes.

  • Comment se sentaient les participants pendant l'entraînement ?

    Ils se sentaient épuisés mais satisfaits de l'intensité de la séance.

  • Quel est l'objectif de cet entraînement ?

    Améliorer la force et la définition musculaire des jambes.

  • Y a-t-il des conseils pour les débutants ?

    Les débutants devraient commencer par des mouvements bilatéraux avant de passer à des mouvements unilatéraux.

  • Comment les participants se motivent-ils ?

    Ils s'encouragent mutuellement tout au long de la séance.

  • Quelle est l'importance de l'échauffement ?

    L'échauffement est crucial pour éviter les blessures et préparer les muscles à l'effort.

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الترجمات
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التمرير التلقائي:
  • 00:00:00
    hey what it's going to be a crazy one
  • 00:00:02
    today guys we're here with none other
  • 00:00:06
    than Miss Osa leg specialist on a MAA
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    wait till she drop the TR you see the
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    quads to mattic so we're going to do a
  • 00:00:14
    lower body day today guys m is a
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    wellness Wellness competitor a wellness
  • 00:00:20
    competitor and she's going to put me the
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    menique # don't train legs but we will
  • 00:00:25
    see training with the ifbb pro Okay so
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    yeah she's going to put us through a leg
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    day and yeah let's hope we survive okay
  • 00:00:34
    bit of stretch yeah open them hips soz
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    you want it you don't want it
  • 00:00:40
    tight that's dangerous white socks Simon
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    look at his white so I need it for my
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    little ankles it makes it you know when
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    you got the white socks and you pull it
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    all the way up to the to the
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    knee makes your calves look bigger is
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    it the pendum um after the squat
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    Movement we need a a leg press something
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    that takes the lower back out of the
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    movement patter okay because they will
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    be quite fatigue from the pendulum yeah
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    they have a true squat machine here as
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    well which is similar to the pendulum
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    have you you know what a true squat is
  • 00:01:15
    yeah but I don't like it for
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    me but the thing is about this session
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    there's a lot of
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    intensifiers okay lot drop sets a lot of
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    um loading sets a lot of rest pauses
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    stuff like that to make the session a
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    little bit more grow so
  • 00:01:30
    yeah it's going to be an interesting one
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    we're going to have a good session here
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    how many sets um um we got three working
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    sets Okay so that's warm up right yeah
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    yeah how many how many want 12 okay [ __ ]
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    this
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    bit nice
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    one
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    [Music]
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    je
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    three 10 two more D two more two
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    more 11 one more one
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    more oo jeez let's go Micha
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    one
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    two
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    three three come on
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    man two get it closer Don't Stop Don't
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    Stop Don't Stop Don't Stop closer good
  • 00:02:20
    good one more one
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    more bring it bring it bring it bring it
  • 00:02:25
    keep going keep going keep going keep
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    going that's it that's yeah come on
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    switch
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    on come on squeeze squee
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    four squeeze squee squeeze sque squeeze
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    good two one all right here let's
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    go
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    one
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    [Music]
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    two six stretch
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    three one
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    more
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    [ __ ] oh
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    [ __ ] you got first set um top set and so
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    heavy heavy and then second oh yeah we
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    got three the second set will be second
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    and the third drop sets oh so second and
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    third set is drop set drop set only one
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    drop set though
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    right oh [ __ ] two drop sets sheit just
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    got serious two drop sets so so first
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    first set how many rep range um we got
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    12 to 15 and then the second set 12 to
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    15 12 to 15 drop set 12 to 15 yeah okay
  • 00:03:31
    yeah but I presume once for me I always
  • 00:03:33
    do a little small back off on the second
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    set because my legs will be so fried on
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    the first that I probably won't get the
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    12 on the
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    second Mackenzie smelly salt okay this
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    [ __ ] is [ __ ] power it open I could
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    like you do it so yeah yeah but I'm used
  • 00:03:50
    to it now in it in Temple Temple
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    gym like a crackhead when you do that
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    yeah I'm not joking people probably
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    think I'm on a crackhead in the Kingdom
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    you know you need that it [ __ ] wakes you
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    up give me some let me let me hit some
  • 00:04:06
    of that let me hit some of that we got
  • 00:04:08
    the oh it's better to be high on the in
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    the weight in
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    it rather
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    than
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    9 10 this are working let's go
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    11 12 nine good
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    more 10 good good more come on come on
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    one come on 12 come on D come
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    on granite come on five
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    Serious
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    Six up eight two more Let Go nine one
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    more give me three partials give me
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    three partials let's go one back down
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    two come on don't mess about let's go
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    there we go [ __ ] four oh come on on five
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    m
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    six keep going seven good yes eight two
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    more two more two more nine before you
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    go partial come on good okay
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    paral one two three four hold it hold it
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    hold it five push push push against me
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    push push relax [ __ ] you
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    [ __ ] last it
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    three
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    four five
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    six
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    seven eight good show me nine good keep
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    going
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    10
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    1 2 1 3 come on
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    four five yeah that was good
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    beautiful thank God that [ __ ]
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    set thank
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    God I said to K
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    he he better take me to become Elite I'm
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    sick of being
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    amateur ooh look at look at
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    the look at the
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    depth yeah but I think the platform
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    needs to go up a little bit need to come
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    up a bit more in it that is that's all
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    quad obviously that's my strong point
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    and it hold on hold on yeah two is a
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    sweet spot cuz one is too low for me
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    yeah but it be fine cuz he stolen for me
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    I have to adjust yeah fine play around
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    with your
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    [Music]
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    STS you should be able to manage it
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    because your size 12 you know what I
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    mean you're never going to you're going
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    to balance it you know what you see with
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    this one my knees take a little bit of a
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    a time to warm up to that yeah just warm
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    up a couple yeah I'm kind of scared I
  • 00:06:54
    think if I go narrower on that one it
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    might help me a little bit more but I
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    might do
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    like I might do like two plates I don't
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    know you know cuz I never done 6 to
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    eight you said so we probably do like
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    one more somebody do two plates I don't
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    know don't touch don't touch no mocking
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    about there touch when I start
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    struggling okay you will know
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    okay
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    [ __ ] sh hold on hold on
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    D hold on number two number two number
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    two you forgot
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    it I want it
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    deep come
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    [Music]
  • 00:07:50
    on yes
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    one
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    two three
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    four
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    five
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    six seven one
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    [Music]
  • 00:08:20
    more
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    up that was hard je that was
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    good good
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    1
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    two
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    5
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    6 woo come on seven keep going come
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    on eight come on show me D
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    nine 10 good more more more more more
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    one good yes last one last one boom boom
  • 00:08:55
    boom boom
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    yeah ooo
  • 00:09:01
    oo that was
  • 00:09:04
    good you see my shaking yeah that was
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    good
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    guys rarely I do this um quads by leral
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    movement sometimes can cause imbalances
  • 00:09:18
    in the arms and the legs me both me and
  • 00:09:21
    Micah we struggle with having one leg
  • 00:09:24
    bigger than the other so instead of you
  • 00:09:26
    doing the bilateral
  • 00:09:28
    movement AKA using both legs we're going
  • 00:09:30
    to use a unilateral where we use one leg
  • 00:09:33
    on the leg press so it's going to be a
  • 00:09:35
    little bit more time consuming it's
  • 00:09:37
    going to be so much more worth it okay
  • 00:09:39
    so but obviously for a beginner don't
  • 00:09:42
    don't complicate it just do bilateral we
  • 00:09:44
    just like scoping our physique now know
  • 00:09:46
    fine tuning yeah so um yeah not much to
  • 00:09:51
    say I'm out of breath so let's
  • 00:09:52
    go good D that's perfect
  • 00:09:56
    one Je
  • 00:10:01
    7
  • 00:10:04
    8
  • 00:10:08
    9
  • 00:10:10
    10
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    one
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    2
  • 00:10:19
    three
  • 00:10:23
    lovely
  • 00:10:27
    yep oh yeah yeah man one
  • 00:10:32
    3
  • 00:10:35
    4
  • 00:10:37
    5 six beautiful come
  • 00:10:41
    on T
  • 00:10:45
    nice three yes oh yeah come
  • 00:10:50
    on
  • 00:10:53
    four
  • 00:10:56
    5 six
  • 00:10:59
    seven good three
  • 00:11:01
    more eight
  • 00:11:04
    nice
  • 00:11:06
    [Music]
  • 00:11:12
    nine jeez the death
  • 00:11:16
    [Music]
  • 00:11:29
    so hold one two
  • 00:11:31
    [Music]
  • 00:11:33
    good nice good
  • 00:11:37
    number yeah two 3 4 [ __ ] lovely I'm
  • 00:11:42
    going to sleep tonight
  • 00:11:44
    but one 2
  • 00:11:47
    7 1 one 2 eight
  • 00:11:52
    good 1 2
  • 00:11:56
    99 1 2 10 two more come on D come on
  • 00:12:01
    D one
  • 00:12:06
    two one
  • 00:12:09
    two it can go
  • 00:12:12
    heavy
  • 00:12:15
    T
  • 00:12:17
    [Music]
  • 00:12:19
    3
  • 00:12:23
    4
  • 00:12:25
    five let's go last one best one
  • 00:12:30
    [Music]
  • 00:12:35
    go go go go go go go go go go get it get
  • 00:12:36
    it more
  • 00:12:39
    [Applause]
  • 00:12:51
    nice come on
  • 00:12:53
    [Music]
  • 00:12:53
    [Applause]
  • 00:13:01
    nah this ain't
  • 00:13:04
    fair that would be and you ha in it Dam
  • 00:13:09
    get this
  • 00:13:13
    one ton get the angle
  • 00:13:17
    [Music]
  • 00:13:26
    [Music]
  • 00:13:35
    [Music]
  • 00:13:37
    I wish I practice my oh I need to
  • 00:13:52
    PR guys if you've made it this far thank
  • 00:13:55
    you so much for staying tuned um had a
  • 00:13:58
    blast today here at Ultra derby um all
  • 00:14:02
    the equipment was bang on we had an
  • 00:14:03
    amazing session did you have an amazing
  • 00:14:05
    session of course right when you watch
  • 00:14:07
    the session you'll see the intensity
  • 00:14:08
    that we were putting in but guys it's
  • 00:14:10
    been no joke I admire mic as well
  • 00:14:14
    because she don't hold back and she
  • 00:14:16
    don't allow me to hold back so yeah I
  • 00:14:18
    hope you enjoy the video guys Micah got
  • 00:14:21
    any words that's it I'm done I'm tired I
  • 00:14:24
    got nothing to say let's go home
الوسوم
  • entraînement
  • bas du corps
  • wellness
  • squat
  • presse à jambes
  • drop sets
  • musculation
  • intensité
  • motivation
  • équilibre musculaire