Fix Body in 4 WEEKS ! ( Home Exercises )
Vložit
- čas přidán 9. 01. 2022
- This new video on my channel channel is dedicated to all beginners or people who are poorly versed in how to work out to achieve results. I have compiled just a list of 4 exercises, but which will give you a very good effect and progress within one month
This video is suitable for absolutely everyone as it is exercises at home and workout at home, no equipment and there is no need to buy a sports subscription. Just save this video as you like and do these exercises every day or every other day, depending on the strength of your muscles. And do not forget that for a real strong progress in the transformation of your body, you need to eat better (less fat and sugar, more complex carbohydrates, protein and vitamins), then you will definitely be surprised and happy with your result in the mirror 😍💪🏻
#Exercises #Workout #Sport #IvanRusakov - Sport
1) 0:11 - Decline Push Ups ( 5 Sets - 9 Reps )
2) 0:47 - Diamond Push Ups On Knees ( 4 Sets - 12 Reps )
3) 1:25 - Incline Push Ups ( 5 Sets - 10 Reps )
4) 2:03 - Lying Towel Rows ( 5 Sets - 12 Reps )
If you have any questions or want to know more information about me, then go to my Instagram: instagram.com/ivrusakov
🙏🙏🙏🎉🎉🎉
ㅤㅤㅤ
Ok hu
😘😘😘😘😘😘
❤💪
Finally someone who isn't just talking sh*t for 30 minutes but actually shows what to do and how to do it. Straight to the point, no useless stuff around. Thank's mate!
True I’m tranna work out
@@CRAZY_usmanyt how is it going?
@@blear2967 good brother
@@CRAZY_usmanyt did your body grow or something?
@@CRAZY_usmanythello?
another set to add to my routine. In October I was fed up and wanted to drop weight and get into shape again. As of Monday staying good on diet 90% of the time and doing your at home work outs I went from 248ish-198. Dropped a size in everything (pants and shirts) and feel alot more comfortable with myself. Thank you! truly changed my life
hi sir could you tell me your diet plan and workout for wight loss
thank you_bbye-
Ayo dude what's your diet(you had an incredible transformation
Any update
Bodyweight gains earn the most respect ✊🏼
@@justdonis1891" Do you Believe In these type of staff go and try by yourself weather there is gain weight or not go try " I believe There IS GAIN OF WEIGHT 💪
@@anjnakumari3739 💯
You are right broo
Definitely, that's what I call "free" weights!
200 % True
O russinho é foda, ensina muito bem. Travei a academia por falta de grana e graças a Deus achei esse canal! E comecei a treinar em casa, graças à ele
Acho que vou recomeçar a fazer meus treinos em casa também, foi bom conhecer esse canal!
Eu tô desde o início da pandemia no meu país, posso dizer que se cê tem dedicação vai ter resultado. Fiz minhas ferramentas do gym caseiras e tenho um bom resultado.
@@12345663704 show!
Queria seguir uma planilha ou algum treino para fazer em casa, mas sou bem leigo no assunto. Quem puder me ajudar...
मेंने भी इनसे प्रेरणा लेकर व्यायाम शुरू किया है।
Indeed good for starters. Thanks mate! Keep on inspiring!!!
These videos is the thing we need
Thanks for this video..🔥🔥
I like the way u show how we can make our body without any gym instruments 👏👏❤️❤️
almost 2m subscribers in just 1 year congratulations bro your videos are very useful
Sweet, I’ll be adding some of these workouts to my list.
Thank you it's very simple to follow😁
Amazing workouts man..
This is essential 💪🔥🔥
Great content Ivan. Keep up the good work…you’re the future of fitness. I’m 50 and have incorporated this routine 3X a week and the gains have been amazing.
Respect for training at this age!
@@Sleepycat4332 facts
He's a complete fraud.
Красава. ВОт что значит правильный человек. Другие визжат о том, что трясутся руки смеются над этим. Даже в зале. А тут видно, что трясучка иногда тоже есть, но никто не сказал плохого слова. Уважение и респект
Thank you brother❤❤ love you from Africa ❤
2 million coming soon congratulations 🎊
Best channel on CZcams abt home workouts tbh 🙏🏻💯
Glad to subscribe your channel , quality content to the point without unescessary information
классная музыка)
He has so many good videos, I don't know which one to follow to exercise full body
Focus on basic movements such as push,pull,squat,core and then just pick exercise you prefer for particular movement.
Saved for my schedule. You can always tell the legit channels, because they always impress the importance of form over reps. Thanks man.
You find this legit?
@@markolitovchenko5452 Yeah. Seems fine to me.
@@garyfindlay8052 all he is doing in this video is showing you 3 push-up variations and one towel exercise for back which will hardly do anything. He doesn’t even mention progressive overload or going to failure on some sets, so by doing the same thing over and over you won’t build any muscle. In addition, by doing only these movements you will bury your posture. Does this seem legit now?
@@markolitovchenko5452 Fair enough. Sheesh.
@@markolitovchenko5452 My orginal post was for the content creator. So I'm sorry it somehow offended you. You seem pretty annoyed by this video and seem to be taking it out on me for some reason. This isn't the only callisthetics content I watch, so its okay, I understand why this is annoying for you. I usually don't waste my time with this sort of thing, but I strongly suspect you are a smart, well meaning guy with good intentions. Your fight isn't with me, its with the content creator. I suggest you take it there. It's unlikely you will get any kind of satisfying reply though, so you probably should let it go. It was fun interacting with you, have a good one.
Thanks bro, starting the year 2022 in full swing
With high flu cases and such, this is a great workout for not being at the gym. Thanks man. subscribed.
que buen video no hay introducciones innecesarias y te enseña como no hacerlo y las zonas que trabaja, me encanto por completo y espero que me funcione rusogod
Brilliant video no rubbishing on, probably the best I've seen. Well done.👍🖖
His videos are amazing, because he keep a negative side of every workout he shows...
¡Gracias!
My guess is it took longer than 4 weeks to get his chest like that.
Melhor que 1 ano né?
Don’t believe the 4 week thing. Do this everyday for 3-4 months and then you’ll really see it.
I appreciate short but informative video like this
IVAN,
i tuoi video sono molto istruttivi, Grazie !!!
Saluti da Roma
Respect 💪🔥😎
Awesome exercises❤❤💪
Short and Quick to Point that's why I like Him.
You man makes us feel if we give excuse to everything we won't earn anything.... He literally has every single workout which one can do at home.🙌🙌
Thank you For the video
Eres mi ejemplo a seguir, saludos desde Ecuador 🤙
XD
Exercise is a luxury that is free but many may aspire it, few people try it and very less people do it. The irony of the subconscious mind. Thank you, Brother.
I just started learning I can say that it's not as easy as I thought. But I will try from small increments. and continue to increase in number And must be disciplined to do it every day ✌️✌️
Awesome exercises from the King of the NO EXCUSES WORKOUTS!!!
Hello bro, I want to wish you success, by the way, if you want to pump up your forearms, then on my channel there is a diagram of how to do it in 7 days
It will be important for you to visit my channel.//
Genial Ivan. Excelente sugerencia de ejercicio!
Best home exercises I've ever tried thanks man❤
Sensacional essa dica, funciona mesmo 🎉😊adorei o vídeo
It shows you're trying! I'd have to leave out the one with leaning on the knees for too long as I'm on the road to recovery from a fall, but physio is helping! 👍
you can do it with normal pushup stance if you got the strength.
@@blodhevn2353 Reps increase strength. 👍
You can train your knee. I had a knee joint effusion. Then i checked some guys that tell you how to train your knee and included thier routine into my workout and now its gone my knees are acutely strong now
@@xxxyy4691 Glad to hear your success story!
@@xxxyy4691 hi can you please give me information of where did you get that routine!
Трансформация на фото....Это минимум 6-8 месяцев...с правильным питанием и хорошим тренером.
ну естественно )
Okay, got it !!!
Thank you so much !!!
This is gonna go on my workout playlist.
Muy buen aporte camarada Rusakov, ya tengo mi rutina, vuelvo en 4 semanas a contarles mi progreso =)
Se que no vas una semana pero que tal?
Y a la final, han pasado meses, que tal?
Se murió haciéndolos 😢
Seguro lo intento 2 días y le dio flojera 😂😂😂😂
El mejor 💪🏻💪🏻💪🏻💪🏻
when i see a workout video from you i know its gonna be good
Big fan from india 💕💕💓💕💓
Advance congrats for 2M
Show de bola meu amigo ! Continue assim !
It will be important for you to visit my channel.//
It will be important for you to visit my channel.//
que video maravilhoso,bem objetivo,direto ao ponto,exercicios otimos... e um gatinho fazendo ...
Diamond push-ups are a very effective exercise for the growth of the pectoral muscles. It's very good that he was shown in this video!👍👍👍
Diamond push up variation is more for triceps
Thank's Ivan 👍👍👍
Let's go🇧🇷⚔
Hello bro, I want to wish you success, by the way, if you want to pump up your forearms, then on my channel there is a diagram of how to do it in 7 days
Top demais 🤟🏻💪🏻💪🏻
Hello bro, I want to wish you success, by the way, if you want to pump up your forearms, then on my channel there is a diagram of how to do it in 7 days
Love you bro thank you fir upload a video 😍😍😍😍
Thank you for sharing this practical video
muito obrigado meu amigo 👏👏👏
Thnks for the vid bro.
It was really helpfull.
I needed to fix my body. 😁
Much love ❤️❤️
Thank you Ivan
Thanks you so much for sharing this !
Brother,
Which food we should eat before & After Exercise??
Please make a video about that topic.
Thank you ❤️
🌟
Before : light food some snacky type eg. Bananna
After : quite heavy
Eg. Chana
Sería bueno q en el mismo video pongas las series y repeticiones gracias saludos desde Ecuador
En el comentario fijado
This is channel education, I love it
After 4 Weeks , I’m ready to get his breastfeeding
Seria legal um vídeo falando mais sobre vc Ivan
Empezaré desde hoy, y los veré en 4 semanas si realmente ubo cambios (con dieta claro) 💯
hubo es con H
Algún cambióm?
Ngl this is the most basic exercise video i have watched thank you for your help
good job! very nice motion
Lembre-se de mim, pois logo serei esquecido no mundo dos comentários;-;ㅤㅤㅤ
Enfim um brasileiro iai mna de boa na lagoa
Amigo, cuantos ejercicios es recomendable hacer por cada grupo muscular, espero me apoyes con mi duda, gracias.
En el primer comentario están las descripciones de las series y repeticiones por serie
Continuo te assistindo boy, va em frente.
THANKYOU.
Meu corpo tava todo torto, agora eu conserto com esse treino!
Kskkkkk
O meu também, ja ta tendo resultado?
Ele n passou exercícios pra perna bem pra abdômen
Nice Bro ❤️❤️❤️ in 1 month I'm almost on your shape
And how many Rest day?
@@unknow1537 not a day, rest are for the weak 😌🤝🏼
i'm so jealous of how you're able to do push ups.. i wish i could be like you
Thank You!😀
Mano funciona eu perdi peso e ganhei músculo valeu cara muito obrigado. Respeita o cara e foda MN
Mano Continua fazendo?
Com qual sequência vc faz?
Tou fazendo a duas semanas esse exercício, é já estou tendo resultados... Até rápidos na verdade, tou bastante surpreso!!
Nossa mano sério? Tá definindo o peito?
@@Allysonha. sim, estar.
Eu nem tinha peito mano, agora tá ficando fibrado, definindo msm. Os braços tão crescendo!!
@@charleswillian773 minha nossa vou adicionar esse treino na semana, muito obrigado
Vc faz todos esses do vídeo?
@@charleswillian773 ele passou exercícios pras pernas também ? Faz todos os dias ?
Thanks brother for this video May God bless you ❤️😊🙏
Thank you so much🔥
While this will definitely work for someone who is under weight, this regimen is not for overweight people. All the exercises in the video are different variation of pushup. Pushup is a unique and extremely effective workout that unlike most other non equipment workouts increases in difficulty with the weight of the individual and decreases with a decrease in weight. Pushups focus the entire weight of the individuals body on the chest and arms. If the person is fat he will have more weight on his arm and chest if he is thin then less weight.
The only thing in control of the person doing the pushup is how much percentage of the body weight they can add or remove from their chest and arms. This can be done with by changing the elevation of the feet. The absolute easiest version of pushup is done with knees on the ground instead of feet that reduces weight on chest and arms by to 40-50% of the individuals total body weight. The intermediate version is the common variation that everyone knows with knees above ground and feet planted on the ground in line with the hands. The weight percentage increases to 60-70% of total body weight. To achieve over 70% of total body weight The advanced variation of pushup is used by placing feet higher then The hands at an elevated place like a box or bed or even higher depending on how much of your body weight you can handle. The master level of pushup is literally doing a hand stand with you feet and body at 90 degrees with the ground and only your hands in contact with the ground.
Each of the 4 variation can be modified further to be easy or difficult with positioning of the hands. The normal position of the hands is slightly outside the width of your chest with wrists very gently (naturally) forced to twist outwards so when you go down your elbow will be locked in a 45 degree angle with your ribcage. The closer your hands are positioned to each other the harder the pushup in the 4 variations (difficulty levels) become. The hardest being the hands positioned with index finger and thumbs touching also called the diamond pushup (second exercise in the video).
The pushup is not without risk of injury. Like I said pushup is a unique exercise that uses our own body weight. If a person is 40 kilos the weight experienced by his arms and chest would be a percentage of that weight and if a person is obese at 130 kilos then he would be experiencing anywhere from 40% to a 100% of that weight. The risk of injury increases if the person using the pushup exercise is obese, has untrained arms, chest and lower back. For such individuals intermediate and advanced variations hold a very high danger of back injury as well as arm and chest injury to a lesser extent.
Anyone who is an absolute beginner should focus on increasing training of lower back and arms individually before indulging in pushups especially if they are overweight. Anyone who wants to risk pushups should start at the beginner variation and really focus on their body posture during the workout to avoid sagging of the lower back or bad posture of the arms.
Comenzare desde con esta rutina ! vamos !!
Genio, gracias ivan
Hola, cual es el tiempo de descanso entre set y reps?
Saludos
Entre set te recomiendo 30 segundos a 1 minutos, en la repeticiones sin descanso
Жаль что в конце видео нету результата до и после для сравнения было бы здорово
Результата у него почти не будет от таких тренировок за 1 месяц так как он не новичок
Hard - work 🔥 Bro
You're the example for talk less work more 💢💯💥
thanks for the content Ivan, I have question my friend : is it okay to exercise every day ? doesnt the body need to rest every other day ? how many days off should we take from working out ?
Same question, So i've been told to have rest days, but i feel like my body does not really need them. I googled it's telling me it depends, so lets use the commentsection for personal experience!
@@xxxyy4691 i tried doing the 100 pushup challenge everyday for 30 days but in the 3 rd or 4th day I had sore muscles and couldn’t complete the 100 like I did the first days, so I think you should let muscles rest between every 2 days of training
may I ask you Ivan I have a problem with my left hand, my hand can't be fully bent like a normal hand in general and can't be straight, my hand is only 170 degrees and the bend is only 90 degrees. So what's the solution Ivan? hope you reply thank you
@@SAJ1988 Thank you Ivan for the reply and also the info you gave🙂
I'm sorry bro I thought you were Ivan
But thanks again
Awesome workout
Wow! Very good!
I learned how to do 40 Pull Ups in 4 Months. Is it Good or Bad?
I saw your video and your form is really bad
Great Progress 👍🏾
Good job man 💪
Keep it up 🔥
Good 👍
Hi!
How many times a week do you recommend doing it??
1 week =4 and 5 i am from Vietnam. I don witer english
Thank you this video. Let's a good healthy.
The best Coach
Lol thumbnail is very misleading
Exactly, liar .
What's your schedule like doing these exercises? Do you do them everyday for 4 weeks? Do you take days off to prevent fatigue?
Good questions
Looks simple. I will try these now because in Finland gyms are locked. And in fact you need protein after workout and eat healthy. That will help.
Nice video Ivan