Effectively full body workout tips
The workout tips for men’s fitness which has come over a long period of my workouts.
It’s dumbbell and body-weight strength training program.
I believe that you can workout more effectively in your room.
All you need is one or a pair of dumbbell.
To musculer your body, you have to reach this step like a body builder.
It’s called “pump up”.
Successfuly training means that workout finished with pump up.
Most important thing is the proper load.
The amount of weight you can lift 10 times. Arm-curl for example.
For me 33 lb.（5 feet 8.11 inches in height , weight 154 lb）
The weight start feeling hard at third move.
After pump up, muscle fibers are damaged through heavy weight lifting.
The damaged muscle fibers are repaired and grow thick while resting.
When the mascle is accustomed to the weight, try heavier than befor.
Then you can grow muscle bigger and stronger.
If you satisfy your mascle mass, stop increase the weight or loads.
And keep doing the workout with latest loads once a week, you can maintein body shape.
It’s good nutrition sugar and protein after workout in 30munites.
Milk and suger, marshmallow, Gold standard, etc.
Taking suger and protein after exercise gain muscle mass.
When blood glucose levels up leads insulin secretion.
In this situation the insulin help that suger increads mascle mass.
If you worry about blood glucose level, I recommend taking meal after workout in 30munites.
Meet,chiken,fish,beens..They are good protein.
Rice,bread,pasta..They contain sugar.
Workout tips in 30-minutes
Full body Workout in Only 30 Minutes
You can try it anytime you want.
Please try them all at least once a week.
LOWER BODY ☞ SPINE ☞ UPPER BODY
* Training spine makes powerful performing of your upper body.
Warm up before workout to prevent injury and make perform more effective.
Walking, going up the stairs, one position jogging..
Any movement you like. Let’s warming up.
Join hands and take a step forward.
Twist upper body at the waist, and bend over with deep breath.
Alternate from side to side. 6～8 times
Stretching the muscles of the lower back
Squat with heels shoulder-width apart,
and down until your hips are lower than knees.15 times 2 set
Variation1: Jumping Squat
Variation2: Squat with dumbbell that makes more loaded for quadriceps,
hamstrings and gluteus maximus muscle.
back and calf workout
Raising up on tiptoe, lift one leg and kick backward.
Butt,Leg,Carf and Spine Exercises
right and left 10 times each
BIRD DOGBalance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.
10 times each
【Spine workout】Training spine keeps you in a better position.
It’s more than that. Back mascles intensify the activation of parasympathetic nerve.
They reverse the damage and reduce fatigue.
They affect visceral function too. They have a significant effect to our health.
If you have a back problem, I highly recommend working out your back.
Lie on your stomach on the floor. Then arch your back and legs upwards. Hold for 3～5 seconds and repeat 15times
【Plank Running】Start in normal pushup position, one knee toward chest alternately.
Keep your back flat throughout the entire movement.
【Oblique abdominal muscle】
Start by lying on one side, keeping body in a straight line, feet stacked on top of one another, lift your upper leg.
Repeat on opposite.
15 times each
【Abdominal rectus muscle】Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Place your hands on your thighs or to the side of the head.
Curl up towards your knees. Keep shoulder afloat.
10 times 2〜3set
Push up workout
HINDU PUSH UPStart in normal push-up position, with your feet spread slightly wider than shoulder width apart, and hands apart shoulder width.
Need to raise your butt, keeping your arms and back straight.
When you are going down, point your elbows out to the sides while bringing your butt down into a normal push-up position. Once you’ve gotten to the bottom of the Hindu Push-up, seamlessly shift your weight to your arms and push your shoulders up while “dragging” your lower body behind. Once your shoulders are all the way up, use your abs and glutes to bring the butt back and return to the starting position.
20 times 2 set
Greater pectoral muscle workout
It’s similar to the Cable Chest Press.
It’s very effective for lower chest.
Hold the seat of a stool and press down with your weight.
side to side alternately 20 times
musculus teres major workout
From a kneeling position with your arms reaching a desk.
Press the desk consciously the musculus teres major.
In parallel stretching Greater pectoral muscle.
Triceps brachii, deltoid, trapezius muscle workout
HANDSTAND PUSH UP
Start handstand position against the wall.
Kick up one leg or both legs against the wall.
Hold on handstand 10～20 seconds.
Slowly lower yourself to the ground, and push up.
10 times 1 or 2 set
Deltoid and trapezius muscle workout
PALMS-IN SHOULDER PRESS
Stand up and hold dumbbell at shoulder level.
Push the dumbbell straight up and back down.
10 times each (10RM)
SINGLE-ARM DUMBBELL ROW
Grab a dumbbell in one hand and stand in a staggered stance with one foot forward.
Bend at your hips and knees and lower your torso until it’s almost parallel to the floor.
Let the dumbbell hang at arm’s length from your shoulder.
10 times each
SIDE LATERAL RAISE
stand with a straight torso and one or couple of the dumbbell by your side.
lift the dumbbells to go up until you arms are parallel to the floor.
10 times each
Stand erect with a dumbbell.
Lift the dumbbells by elevating the shoulders as high as possible while you exhale.
Hold the contraction at the top for a second.
15 times 2 set
Biceps curl workout
SINGLE BICEPS CURL
Sitting down on a bench or standing up straight with a dumbbell.
Curl arm upward until it’s in front of your shoulders.
Curling your hand toward the inside of your wrist.
Slowly lower the dumbbells back down.
10 times each 1～2 set
Hold a dumbbell and twisting your wrist to a horizontal position right-to-left strongly.
20 times each
Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.
ISOMETRICS NECK EXERCISE
Push your head by hand every direction.
Front: Put your hands on forehead. Push your head forward, and hands push back.
Back: Hands against the head, head against the hands. In the same way as diagonally behinds.
Side: Hand against the temple, head against the hand.
Each direction 5～8 seconds 5set
Back:Lying supine on well cushioned mat.
Position feet very close to hips. Raise butt and low back slightly off of floor.
Roll back on head while arching spine high off of floor. Hyperextend neck back in attempt to bring forehead toward mat. Return body to close to mat until back of head and shoulders make contact with mat.
Front: Position with your hands and knee on the floor.
Place your head on the ground and then roll slightly right and left.
I believe this workout help you build muscle amazingly.
You’ll probably see the conditioning improve in a few weeks.
TAKE A BATH
let’s take a bath.
It is good for reducing stress and helps relieving muscle pain.
It allow you to use a variety of plates that attach to metal bars in order to achieve your desired weight.
Writer TAKESHI ISHIKAWA