Japanese

“Gahiko Fitness Communication Vol.1” home training start!

“Gahiko Fitness Communication Vol.1” home training start!

I’m Gahiko, a trainer at Bulky fitness, a personal gym in Singapore ! In order to provide useful information to everyone, we have started “Gahiko Fitness Communication” ! These days, it’s easy to get a lot of information on the internet, but I hope that “Gahiko Fitness Tsushin” will be able to convey it in a simpler and easier-to-understand manner!

As soon as possible, I can no longer go to the gym in Singapore due to the coronavirus.
In the midst of this, what is being reviewed now is training at home, or “taku training” !
This time I’m going to explain about home training!

What is home training?

Home training does not refer to training for people who have large-scale equipment like a gym at home called a home gym.
Only a few people are like that. . .

Home training is mainly about body weight training , which is training using your own body weight.
However, as I did, I think there are many people who say, “I don’t know if bodyweight training without using training equipment is effective” or “I’m not very motivated in the first place.”

In practice, you’ll find that it doesn’t!

If you repeat the number of times with accurate form and speed, you can stimulate your muscles even with bodyweight training! It is possible to firmly stimulate the muscles with just the
classic push-ups and squats.
You can find various training methods and forms on the net, but first, you should be able to perfect the basic form.

With perfect form, even 10-20 reps should be quite stimulating. Now, I will tell you about the
two types of royal road home training, <push-ups> and <squats>!

correct push up form

Place your feet together and spread your hands out one palm-width apart.
In this state, lie face down on the floor and support your body.

Maintain a straight line from your shoulders to your heels.
Be careful not to look forward and downward.
From this state, move your body up and down by bending and stretching your elbows.

Bend your elbows and lower your upper body.
A good rule of thumb is to lower your chin and chest to the very limit where they don’t touch the floor.
Push-ups are stronger than they look, so people with weak muscles and women can lower the strength by putting their knees.
We recommend that you start with an intensity that suits you!

*Be careful not to open the sides too much.

correct squat form

Spread your legs about 1.2 times the width of your shoulders, and point your toes slightly outward (10 o’clock and 14 o’clock as a guideline).
Keep your chest up and your back straight.

* Hands are spread out to make it easier to see 10 o’clock and 14 o’clock. Actually, you can put it on its side and there is no problem.

Bend your knees and let your body sink in.
At this time, be careful not to let your knees go inward.
Remember to keep your knees pointing in the same direction as your toes.

Bend until your knees bend slightly more than 90 degrees.
And when you drop your hips, stretch your arms straight out in front of you.
This will help keep your lower back from bending and help you maintain your balance.
After that, repeat this, be careful not to make the angle of your knees shallow.

Concrete method

Start with 3 sets of 10-20 repetitions, and increase the number of repetitions and sets if possible.
The rest between sets is about 30-40 seconds . (Let’s go to the next set within 1 minute even if it’s tight!)

It should be pretty tough for those with training experience, so let’s aim for perfect form!
Of course, it’s hard for beginners, but even if you do 3 sets of push-ups and squats, it’s only about 10 minutes of exercise.

Summary of this time!

Even at home training, it is quite possible to stimulate your muscles if you repeat the number of times with accurate form! By all means, please refer to the above and push your muscles even at home training!

We will be posting regularly from now on, so please leave a comment if you have any questions about Fitness or have any problems!
We will also answer the questions that everyone has always wondered!

Bulky fitness YouTube account

In addition to home training with body weight and specific training menus for HIIT, we also deliver nutrition and meal advice!

We will also be streaming live from 8pm (Singapore time) on weekdays !
(Saturdays and Sundays are distributed irregularly!)
Live distribution allows you to interact with trainers in real time as if you were receiving personal training, so please join us!

Bulky Fitness Youtube Channel

Have a good training life everyone!