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@@PatrickvonMassow but on this device or in general?

@@PawelMakarewicz I have that problem in general. It makes me want to stop any kind of abs training sets long before I get close to failure.

@@PatrickvonMassow The problem may be poor exercise technique. For example, losing the tension of abdominal muscles during the stretching phase of the exercise. If the abdomen cannot support it, the load is transferred to the lower spine. Not eliminating lordosis during abdominal exercises is also a common mistake. Sometimes this happens because of a large disproportion in the strength/endurance of the abdominal muscles to the back muscles.

Bardzo fajny wynik 💪 gratulacje 🫡

@@PawelMakarewicz Jesteś dobrym trenerem, potrafisz wywołać impuls! Dziękuję.

Dziękuję za zwrócenie uwagi. Już zmieniam link. Tutaj jest aktualny: pawelmakarewicz.pl/przygotowanie-do-testu-sprawnosci-fizycznej-do-policji/

Proszę i powodzenia 💪

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.

@@PawelMakarewicz Thank you. I found your video while searching for how to use it after trying to use the machine the day before.

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 😉

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.

Dziękuję 🙏💪

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.

Dzięki 💪

Tak, 1.41s

It happens😁

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 😅

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.

Ok@@PawelMakarewicz

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 😁

@@PawelMakarewicz bardzo dzenkuje. I love Poland and polish people👍👍👍

@@katzeukrainisch6161 Glad to hear that 😁

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.

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.

@@PawelMakarewicz Thankx! I hope you are as successful as possible with this channel

@@cristi188 Thank you 🙏

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.

@@PawelMakarewicz ok dzięki

That's why you've got that support pad and you can lean against it.

My pleasure. Train safe💪

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).

Tak jest 💪

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.

@@PawelMakarewicz awesome, thank you

@@misselterra1 You're welcome 💪

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 😁

How tall are you?

180 cm

@@PawelMakarewicz It seems I managed to use this machine correctly on my own, but I don't think I'll frequent it either.

@@janisir4529 It's not my favorite calf machine also 😊

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 💪

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.

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.

Both. But in v.2 long head is little bit more engaged.

@@PawelMakarewicz i don stand by curl and incline , do i need to change the incline?

@@ahj2072 sorry. I don't understand the question 🫤

@@PawelMakarewicz i do 2 biceps exercises , dumbbells curl and incline curl , do i need to change the incline with this machine?

@@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.

A co dokładnie nie wychodzi?

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.

Keep your head straight. And don't set the pad on neck but on your back, below neck. Train safe 💪

The pad should be on your chest not your stomach

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.

@@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?

@@michaelminervini1908 Yeap. Exactly. Especially in beginers whom got problem with keeping the same movement in every rep.

@@PawelMakarewicz thanks again !!

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.

@@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

@@t.f.t.6 Cool. Remember to not overdose load 😁💪train safe🤞