Dzisiaj wpadłem na ten film przypadkowo. Obejrzałem tez pozostałe z przygotowania do testu. W sumie za późno na poprawienie techniki wskazanej w filmie ale dały mi niesamowicie dużo pozytywnego nastawienia. Dzisiejsze testy sprawności zaliczone. Czas 1,27. Dziękuję Pawle!
Czy kurs nadal jest dostepny? Z linku wlacza mi sie blad 404
@PawelMakarewicz19 күн бұрын
Dziękuję za zwrócenie uwagi. Już zmieniam link. Tutaj jest aktualny: pawelmakarewicz.pl/przygotowanie-do-testu-sprawnosci-fizycznej-do-policji/
@YouTubecivilian26 күн бұрын
I put my forearms on the pads and use them to push the bars up
@katis797928 күн бұрын
Cenne wskazówki, dziekuje
@PawelMakarewicz27 күн бұрын
Proszę i powodzenia 💪
@natashahoweyАй бұрын
This is great! At the gym and learning how to use the machines correctly!
@Vixinaful2 ай бұрын
All the way up no schrug. Gotcha!
@emoore62222 ай бұрын
How to determine the right weight if you are new to working out?
@PawelMakarewicz2 ай бұрын
Weight is determined by the amount of reps in your training plan. If you've got for example 10 reps to make you must figure out with trial and error what weight you can make 10 reps to achieve the muscle failure.
@emoore62222 ай бұрын
@@PawelMakarewicz Thank you. I found your video while searching for how to use it after trying to use the machine the day before.
@NataliaRostkowska-yg3gg2 ай бұрын
Proszę o inf jak zakupić ten test u Pana . Dziękuję
@user-yx6ns9bm6y2 ай бұрын
coach 2nd machine and 3rd machine Is there a difference? Is there any difference in the feeling of exercise? Diversity of knee fixation and grip Is it a difference?
@PawelMakarewicz2 ай бұрын
Imagine it like this, that there is only one main movement pattern which is PULL UP. Every "pull down" exercise is only equivalent to this movement. Every grip change (over grip, under grip, hammer grip) and every wideness change (narrow, neutral, wide) will make only changes between engagement of muscles groups that work in this exercise. My advice. Use every variation of this exercise in your training plans. It will make training less boring, and it will give a new impulse to your muscles. You were asking about feeling. You must answer this question yourself 😉 try, experiment. Knees fixation in those exercises doesn't affect muscle engagement. It's only for your comfort. And of course on some load level there is possibility that instead of pull down the grip you will rise yourself up, that's why you need to fix your knees tightly 😉
@NunoFilipe993 ай бұрын
The first machine trains which part of the chest? Upper or lower?
@PawelMakarewicz3 ай бұрын
This chest division is basically illusional. Old fashion bodybuilders said that if you keep the barbell higher you train the upper chest, in the middle - middle chest, and low - lower chest. Studies do not necessarily agree with that. More accurate in this situation will be thinking that in the incline chest press the deltoid works a little bit harder than in the flat press. My advice in that kind of question is: More focus on hard training near failure than anatomy details. Professionals base their training on main, complex exercise and that is giving them success. Functional exercise based on anatomy details are important but only as a supplement.
@user-fl2ym8tm1m3 ай бұрын
super wyjasnione, mega wiedza.. kanal zasluguje na wieksza uwage, pozdrawiam
@PawelMakarewicz3 ай бұрын
Dziękuję 🙏💪
@deny.btc83 ай бұрын
Koja od ove dva nacina je pravilniji?
@AmandaLaggan3 ай бұрын
Thank you for such a clear demonstration!
@thihansavio79564 ай бұрын
This vs cable crunches, which one is better?
@PawelMakarewicz4 ай бұрын
Quite similar. On this device lower back is safer. And it's easier to perform it correctly, because of the bench that helps to keep correct position.
@_adamustyle_03564 ай бұрын
Fajny kanał nigdy nie widziałem tak szczegółowo opisanej części robienia traningu siłowego 😊
@PawelMakarewicz4 ай бұрын
Dzięki 💪
@DouglasRobinson-ud2fw4 ай бұрын
thanks
@andreichecko4 ай бұрын
Thanks
@mariomariomario26925 ай бұрын
To na czas jest ?
@ewelllazgadnij422613 күн бұрын
Tak, 1.41s
@kaurdipchikova5 ай бұрын
Newbie...been using arms to pull the straps🤦♀️
@PawelMakarewicz5 ай бұрын
It happens😁
@xarturrox47656 ай бұрын
Wlasnie zaczynam treningi w domu Posiadam lawe oraz czyli sztange oraz hatnle i chce cwiczyc PON WTOREK CZWARTEK SOBOTA NIEDZIELE i kurcze nie wiem jakie sa grupy do cwiczen np w pon chce klatke barki triceps, a w inne dni nie wiem co robic pomoze pan :( ?
@harukachan9620Ай бұрын
Ja nie jestem sportowcem. Ale myślę, że jezeli wziąć w pon. góre ciała to we wtorek lepiej gół ciała i mozna jeszcze brzuch jezeli nie byl opracowany w poniedziałek. A dalej moze byc albo to samo że góra, dół. Albo jakieś Full-body, ale jeżeli masz 4 treningi pożąd lepiej robić ze spadającą intensywnoścą, aby mięśni miały czas sie zregenerować. I dobrze włączyć jedyn trening luźny na przykład roscjąganie albo mobility Ale powtórze nie jestem sportowcem albo trzenerzem ten komentarz jest subjektywny przez moją wiedzę 😅
@Kristofer187 ай бұрын
Pierwszy raz słyszę żeby łączyć podczas jednej sesji treningowej PLECY I KLATKĘ? Klatkę łączymy z tricepsem. Plecy z barki , ramiona , kaptury w innym dniu trenigowym.
@PawelMakarewicz7 ай бұрын
To o czym Pan pisze to trening typu Split, czyli dzielony. A ja mówię o treningu Full Body Workout, w którym jak sama nazwa wskazuje, trenujemy wszystkie grupy mięśniowe podczas jednej sesji treningowej.
@Kristofer187 ай бұрын
Ok@@PawelMakarewicz
@saucisse_grillee_du_947 ай бұрын
nice video
@katzeukrainisch61617 ай бұрын
Do you need to push your toes? My top finger touches the top of the platform perfectly. Is it correct?
@PawelMakarewicz7 ай бұрын
You can imagine that you don't have toes 😁 calf function is ankle extension and this is main movement for calf training. But toes movement is forced by toes extensors muscles witch are placed not only in feet but also in "calf and shin" area so its not a mistake to force also toes movement. I hope that I did understand you questions correct 😁
@katzeukrainisch61617 ай бұрын
@@PawelMakarewicz bardzo dzenkuje. I love Poland and polish people👍👍👍
@PawelMakarewicz7 ай бұрын
@@katzeukrainisch6161 Glad to hear that 😁
@logarithm08 ай бұрын
Do these exercise target the same muscles? Does it make sense to do all of them out or is it just repetition?
@PawelMakarewicz8 ай бұрын
1. Every small change of grip, upper body setting, arms setting, grip wideness make some small differences between all muscles group work in particular exercise. But in this situation those differences concern more arms than back. 2. If you take a look at the muscles functions useing in those exercises you'll notice that they are basically the same. So answering your question. Yes making those exercises on one training it's kind of repetition. But if you want to perform huge training volume maybe it will make sense. If you make for example two exercise for back on one training you should pick one of these and some kind of row movement exercise.
@cristi1888 ай бұрын
Thanks! Could you tell us what is the difference between this device and the Good Morning? Does it work differently?
@PawelMakarewicz8 ай бұрын
1."Good morning" exercise uses longer lever. That puts more load on lower back. (With bad form it can be dangerous ⚡) 2. Also. Spine is whole the time in one straight position. So it works in isometric. 3. In "good morning" there is a hip movement that force glutes and hamstrings to work. On this device you work on spine extensors only and you can engage them on full length not only on lower back level.
@cristi1888 ай бұрын
@@PawelMakarewicz Thankx! I hope you are as successful as possible with this channel
@PawelMakarewicz8 ай бұрын
@@cristi188 Thank you 🙏
@Felix_Plays080618 ай бұрын
Jak dobrze zrozumiałem wszystko w jednym treningu tak
@PawelMakarewicz8 ай бұрын
Zasady dotyczą treningu tyłu Full Body Workout. Czyli takiego, na którym trenujemy wszystkie grupy mięśniowe. W treningu typu split także zaczyna się przeważnie od największych grup, np. klasyczny plan: klatka, barki, triceps.
@Felix_Plays080618 ай бұрын
@@PawelMakarewicz ok dzięki
@aukethepro79079 ай бұрын
I’m kinda light so when I use this, it keeps pulling me forward. Any tips?
@PawelMakarewicz9 ай бұрын
That's why you've got that support pad and you can lean against it.
@subbingcontent198010 ай бұрын
Thats gonna be a really good workout
@TheAmazingChrisDK10 ай бұрын
Thanks for this! I accidentally used the wrong technique today. at some point, I used my abdominal to help me pull back instead of my back haha
@vuat734510 ай бұрын
@BrumBrum8910 ай бұрын
Much appreciated man ❤ I'm a newbie and before watching this video I'd do multiple mistakes, even some really stupid ones, thank you very very much again :)
@PawelMakarewicz10 ай бұрын
My pleasure. Train safe💪
@gramzon10 ай бұрын
Why would locked knees be bad here? You lock your knees when you do normal calf raises, eg. on smith machine.
@PawelMakarewicz10 ай бұрын
Basically you shouldn't lock knees on the Smith machine also. This is a similar situation like in squats in the ending phase. This is like a core rule especially for beginners. If your coordination is good and you control your body well you can lock your knees but only when you keep your thighs contraction. In this situation your legs muscles protect your knee joint. If you lock knees without muscles contraction the whole weight that you use is crushing your knees (joint compression).
@okok-yc1ny11 ай бұрын
Jeżeli zrobię niepoprawnie przewrót w tył (np. przewrócę się na bok albo za materac) to przerwany jest egzamin, czy odejmują po prostu 3 punkty i dalej mogę kontynuować? Wiem, że filmik był wstawiony 2 lata temu ale może będzie odpowiedź :D
@OrganistaAndrzej Жыл бұрын
Czy to jest ćwiczenie na tricepsy?
@PawelMakarewicz Жыл бұрын
Tak jest 💪
@misselterra1 Жыл бұрын
what about the other handle?
@PawelMakarewicz Жыл бұрын
Second handler changes setting for narrow press. You will still works with same muscles groups but putting little bit more effort on triceps. Sometimes if people feel shoulder pain in regural setting switching for narrow grip helps.
@misselterra1 Жыл бұрын
@@PawelMakarewicz awesome, thank you
@PawelMakarewicz Жыл бұрын
@@misselterra1 You're welcome 💪
@BChemello18 Жыл бұрын
How tall are you? How far back is the seat?
@PawelMakarewicz Жыл бұрын
You must adjust it for yourself. Knee should be bend little bit and feet must be able to make full movement in ancle joint. I can't remember what was my setting during recording this video. And daily I'm not using this device 😁
@BChemello18 Жыл бұрын
How tall are you?
@PawelMakarewicz Жыл бұрын
180 cm
@janisir452911 ай бұрын
@@PawelMakarewicz It seems I managed to use this machine correctly on my own, but I don't think I'll frequent it either.
@PawelMakarewicz11 ай бұрын
@@janisir4529 It's not my favorite calf machine also 😊
@benjaminlines6387 Жыл бұрын
If its adjusted to let's say 20kg - is that the same as curling with a 20kg free weight?
@PawelMakarewicz Жыл бұрын
Not necessarily. It's a device with some cables and blocks so leverage can change the weight. And it's a rule on every device. Only free weight is the same in every gym in the world 💪
@mathiasdreiger7866 Жыл бұрын
so if Im training the right side on one day I shouldn't train my left side on the same day?
@PawelMakarewicz Жыл бұрын
Why? You should make both sides, but separately. Set device on one side, make set, swich device setting for another side, make set. Just don't twist on both sides with middle setting of device.
@mochek8073 Жыл бұрын
Ja mam tak że poprotu boje się zrobić ten orzewrot w przód co mige zrobic zebym się nie bał? Zawsze gdy próbuję to że starchu się przekręcam i robię nie poprawny przez bok
@PawelMakarewicz Жыл бұрын
Najlepiej w takim przypadku poprosić kogoś o "wymuszenie" przewrotu 😎 parę razy na siłę, zobaczysz, że nie umarłeś to wtedy może strach odpuści. Przed takimi przewrotami dobrze dogrzej kark. W przypadku samodzielnej nauki nie ma magicznych porad na strach. Pamiętam jak się czaiłem kiedyś 30 minut zanim skoczyłem pierwszego backflipa 🫣 trzeba się było po prostu przełamać.
@ahj2072 Жыл бұрын
Which head of by its hit?
@PawelMakarewicz Жыл бұрын
Both. But in v.2 long head is little bit more engaged.
@ahj2072 Жыл бұрын
@@PawelMakarewicz i don stand by curl and incline , do i need to change the incline?
@PawelMakarewicz Жыл бұрын
@@ahj2072 sorry. I don't understand the question 🫤
@ahj2072 Жыл бұрын
@@PawelMakarewicz i do 2 biceps exercises , dumbbells curl and incline curl , do i need to change the incline with this machine?
@PawelMakarewicz Жыл бұрын
@@ahj2072 It depends of many factors. It's hard to answer this question. Changing incline is one of several option to give your biceps new impulse. If you train long time in one setting of incline you can switch it. There is no better and worse incline. There are only changes in training routine.
@xthee_0nly_1x11 Жыл бұрын
This is the best video for this machine ever.
@Taekook-vd5eh Жыл бұрын
thank you so much for this video!!!
@lopezlopez1490 Жыл бұрын
Mi jakos te fikolki nie wychodzą egzamin 18 marca 2023
@PawelMakarewicz Жыл бұрын
A co dokładnie nie wychodzi?
@martipk Жыл бұрын
I am designing gym and can't decide between Vertical Traction and Pulldown, is it the same? is one more useful/more commonly used than the other? Should I get both even though we have limited space? We already have a Lat Machine, just need to decide between one of these 2 too. Any insight would be appreciated, thank you
@PawelMakarewicz Жыл бұрын
I would recommend lat pulldown because: 1. It's more "free weight exercise" but more important 2. It's much more useful because you can use different grips (wide, narrow, v grip, regural grip, reverse grip, hammer grip). So on vertical traction you have only 2 variations of pulldowns, on lat machine it's much more.
@omgitsrobsandy Жыл бұрын
Came here because I used the machine incorrectly last night and really hurt my neck. Thanks for the video!
@PawelMakarewicz Жыл бұрын
Keep your head straight. And don't set the pad on neck but on your back, below neck. Train safe 💪
@sadisticmeasure Жыл бұрын
I feel like when i use this machine the pad hurts my stomach ?what am I doing wrong
@michaelquails9 ай бұрын
The pad should be on your chest not your stomach
@michaelminervini1908 Жыл бұрын
Is there a difference between using the using a bench press?
@PawelMakarewicz Жыл бұрын
Bench press is free weight excercise so it will activate more muscle fibers responsible for keeping the trajectory of movement. On that device trajectory is forced and set permanently. But movement and muscles groups engaged are the same in both of those excercise.
@michaelminervini1908 Жыл бұрын
@@PawelMakarewicz Thank you. So they both work the same muscles in the chest byt the bech press will use some other muscles in order to keep the bar where you want it?
@PawelMakarewicz Жыл бұрын
@@michaelminervini1908 Yeap. Exactly. Especially in beginers whom got problem with keeping the same movement in every rep.
@michaelminervini1908 Жыл бұрын
@@PawelMakarewicz thanks again !!
@t.f.t.6 Жыл бұрын
Are hamstring and glute work here ?
@PawelMakarewicz Жыл бұрын
Basecly in every excercise work tens of muscles but we are taking for the consideration only those whom work hardest. Does hamstring and glutes work here. Hamstring only from proximal attachment because knees are bend. Glutes as hip extensor also from proximal attachment because only upper body moves. But you shouldn't consider those muscles (in this excercise) for planing your training routine.
@t.f.t.6 Жыл бұрын
@@PawelMakarewicz i did my first train 3days ago , the soreness i found in erector spin and ineer oblique , this machine is the best in gym thnks
@PawelMakarewicz Жыл бұрын
@@t.f.t.6 Cool. Remember to not overdose load 😁💪train safe🤞
@kyleakimura361 Жыл бұрын
is the vertical traction better than the lat machine?
@PawelMakarewicz Жыл бұрын
Basically. It's the same excercise. Of course there are some difreces, but basic movement (muscle function) is the same.
@stavroskoul732 Жыл бұрын
What the hell. Whenever I do this exercise I always pull the front of my shoulder (towards the delt). What am I doing wrong?
@PawelMakarewicz Жыл бұрын
I'm afraid I don't understand your question. I mean I can't imagine the movement that you describe :/