ダンベルだけで太い腕を作る7種目の最強スーパーセット
山澤 礼明【筋肉チャンネル】
[{'start': '0.000', 'end': '4.020', 'text': "Hello, today we'll be"}, {'start': '2.220', 'end': '6.299', 'text': "doing a 5-minute program to make your arms bigger. It's a"}, {'start': '4.020', 'end': '9.240', 'text': 'superset with two people, and there'}, {'start': '6.299', 'end': '11.519', 'text': 'are 7 exercises, each around 30 seconds.'}, {'start': '9.240', 'end': '14.219', 'text': 'Beginners should start with dumbbells of about 5 kilos.'}, {'start': '11.519', 'end': '15.179', 'text': "First, we'll"}, {'start': '14.219', 'end': '16.560', 'text': 'do standing arm cards,'}, {'start': '15.179', 'end': '19.260', 'text': 'so hold the'}, {'start': '16.560', 'end': '21.320', 'text': 'dumbbells to the side and bend them straight.'}, {'start': '24.180', 'end': '29.279', 'text': 'Concentrate on your biceps and'}, {'start': '29.279', 'end': '31.519', 'text': "make sure your elbows aren't fully extended when you lower them."}, {'start': '46.320', 'end': '52.379', 'text': 'Yes'}, {'start': '47.460', 'end': '55.320', 'text': '[Music]'}, {'start': '52.379', 'end': '57.480', 'text': "Next we'll be working on your triceps, so we"}, {'start': '55.320', 'end': '58.260', 'text': "'ll be doing kickbacks. This is an exercise where you raise your elbows high and"}, {'start': '58.260', 'end': '61.579', 'text': 'stretch them straight behind you.'}, {'start': '62.720', 'end': '65.799', 'text': '[Music]'}, {'start': '68.860', 'end': '94.439', 'text': '[Music]'}, {'start': '97.100', 'end': '102.900', 'text': 'OK, yes.'}, {'start': '99.420', 'end': '105.240', 'text': "Next, we'll work on the 12-degree angle. It"}, {'start': '102.900', 'end': '107.759', 'text': "'s the outside. If you train it just right, it will make your"}, {'start': '105.240', 'end': '108.720', 'text': 'thumb look higher when you put force into your biceps,'}, {'start': '107.759', 'end': '112.320', 'text': 'so'}, {'start': '108.720', 'end': '112.320', 'text': 'keep your thumb vertical.'}, {'start': '115.380', 'end': '122.700', 'text': 'Lower'}, {'start': '115.910', 'end': '124.410', 'text': '[Music]'}, {'start': '122.700', 'end': '126.299', 'text': 'Pay particular attention to the side where you lose. ['}, {'start': '124.410', 'end': '126.890', 'text': 'Music]'}, {'start': '126.299', 'end': '143.150', 'text': 'Squeeze'}, {'start': '126.890', 'end': '143.150', 'text': '[Music]'}, {'start': '143.959', 'end': '148.140', 'text': 'OK, yes.'}, {'start': '146.280', 'end': '150.379', 'text': 'Next, I want to work on my triceps again, so'}, {'start': '148.140', 'end': '153.599', 'text': 'from this V-shaped position,'}, {'start': '150.379', 'end': '155.099', 'text': 'lower them straight down and raise them straight up.'}, {'start': '153.599', 'end': '157.920', 'text': 'By lowering them deeply,  It'}, {'start': '155.099', 'end': '161.660', 'text': "'s the long sword of the triceps. We're"}, {'start': '157.920', 'end': '161.660', 'text': 'going to train this lower line when you put force into your bicep.'}, {'start': '166.739', 'end': '169.040', 'text': 'Bring it down to the back of your neck.'}, {'start': '172.700', 'end': '184.840', 'text': '[Music]'}, {'start': '188.170', 'end': '193.620', 'text': '[Music]'}, {'start': '191.120', 'end': '196.200', 'text': 'OK, okay.'}, {'start': '193.620', 'end': '196.920', 'text': "Next we're going to work on the biceps again, so this time,"}, {'start': '196.920', 'end': '202.500', 'text': 'bend your knees slightly and keep your knees and elbows fixed.'}, {'start': '199.560', 'end': '204.599', 'text': 'Creature curls are called contraction exercises, and the'}, {'start': '202.500', 'end': '206.159', 'text': 'load is greatest when you bend them all the way, so'}, {'start': '206.159', 'end': '209.060', 'text': 'focus on the contraction.'}, {'start': '209.340', 'end': '214.700', 'text': 'Turgel'}, {'start': '210.120', 'end': '216.959', 'text': '[Music]'}, {'start': '216.959', 'end': '221.490', 'text': 'Again, make sure not to fully extend your elbows.'}, {'start': '217.710', 'end': '221.490', 'text': '[Music]'}, {'start': '226.220', 'end': '232.400', 'text': "This is training the inner part of the body. I'll"}, {'start': '229.860', 'end': '232.400', 'text': "focus on this, and if you don't have a"}, {'start': '234.360', 'end': '238.860', 'text': 'facility, you'}, {'start': '235.860', 'end': '240.780', 'text': 'can sit on a chair.'}, {'start': '238.860', 'end': '242.940', 'text': 'OK, okay.'}, {'start': '240.780', 'end': '244.920', 'text': "Next, let's do it lying on our backs. This"}, {'start': '244.920', 'end': '247.040', 'text': 'is an exercise called the skull crusher for the triceps. Once you'}, {'start': '247.620', 'end': '254.519', 'text': "bend deeply, you'll be facing the ceiling. Immediately extend your elbows."}, {'start': '255.060', 'end': '257.659', 'text': "Raise them as if you're lying down a little."}, {'start': '259.500', 'end': '261.959', 'text': '[Music]'}, {'start': '261.959', 'end': '268.070', 'text': 'Imagine the dumbbells coming up next to your ears.'}, {'start': '263.410', 'end': '268.070', 'text': '[Music] It'}, {'start': '274.199', 'end': '280.359', 'text': "'s even more effective if you put force into your upper arms as you climb up."}, {'start': '276.980', 'end': '280.359', 'text': '[Music]'}, {'start': '282.720', 'end': '286.500', 'text': 'Try not to move the pheasant as much as possible. Keep them'}, {'start': '285.060', 'end': '290.100', 'text': 'fixed.'}, {'start': '286.500', 'end': '292.320', 'text': "Okay, okay, okay, next is the last exercise so for the last one we'll"}, {'start': '290.100', 'end': '293.100', 'text': 'do alternate hammering exercises. This exercise involves raising your'}, {'start': '293.100', 'end': '297.060', 'text': 'thumbs while keeping them vertical,'}, {'start': '294.960', 'end': '299.100', 'text': 'so'}, {'start': '297.060', 'end': '301.620', 'text': 'this also'}, {'start': '299.100', 'end': '305.300', 'text': 'works the outer side, just right. It also trains your forearms, so do your best at'}, {'start': '333.919', 'end': '340.139', 'text': "the end. [Music] Before it lights up, make sure you pay attention to the muscles you're using. [Music] [Applause] [Music] Just a little bit more, do your best. [Music] OK, well done. How did you enjoy today's"}, {'start': '337.860', 'end': '342.600', 'text': '5-minute superset by the Second Party? I'}, {'start': '342.600', 'end': '345.479', 'text': "like videos with timers like today's."}, {'start': '345.479', 'end': '350.639', 'text': "Please give it a high rating and subscribe to the channel. If you're"}, {'start': '347.759', 'end': '354.720', 'text': 'just starting out with muscle training, start'}, {'start': '350.639', 'end': '357.000', 'text': 'by doing one set once every three or two days. Once you get'}, {'start': '354.720', 'end': '359.220', 'text': "used to it, it's even"}, {'start': '357.000', 'end': '360.840', 'text': 'more effective to do two or three sets a day. Work'}, {'start': '360.840', 'end': '364.080', 'text': 'hard to make your arms bigger. Your body will start to change'}, {'start': '363.000', 'end': '366.000', 'text': 'from the day you start,'}, {'start': '364.080', 'end': '368.639', 'text': 'and'}, {'start': '366.000', 'end': '370.320', 'text': 'by continuing, your body will change more and more.'}, {'start': '368.639', 'end': '373.560', 'text': 'Muscles are something that anyone'}, {'start': '370.320', 'end': '376.020', 'text': 'can grow, so'}, {'start': '373.560', 'end': '377.759', 'text': 'please do your'}, {'start': '376.020', 'end': '379.560', 'text': 'best with muscle training and aim for your ideal body.'}, {'start': '377.759', 'end': '381.060', 'text': 'Please, see you in the next video.'}, {'start': '381.060', 'end': '383.120', 'text': 'Good luck.'}]