[Level 1] Core training | Recommended for beginners! [6 minutes]
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This core training is recommended for beginners.
It's also recommended for those who are not used to exercise or who want to start muscle training.
Please refer to the video and perform the exercises at your own pace according to your strength level.
◯Training Mat supervised by Trainer Maeda
https://www.amazon.co.jp/dp/B0FC17F24...
【Recommended Frequency】
1-2 sets per day, 2-3 days per week
【Series】
○Abdominal Muscle Training | 8 Exercises for Beginners [4 Minutes]
• 腹筋のトレーニング｜初心者向け8種目【4分間】
○Effective Way to Do the Draw-in Exercise
• ドローインの効果的なやり方
○Back Muscle Training | 8 Exercises for Beginners [4 Minutes]
• 背筋のトレーニング｜初心者向け8種目【4分間】
○Let's Challenge Together! Full Body Workout Menu [20 Minutes]
• 一緒にチャレンジ！全身鍛えられる筋トレメニュー【20分】
[Menu]
0:00 Introduction
0:07 Kneeling Plank (Rectus Abdominis, Transverse Abdominis)
●Point: Engage your abdominal and gluteal muscles to keep your hips at a consistent height.
0:48 Kneeling Side Plank (Transverse Abdominis, Obliques, Serratus Anterior)
●Point: Keep your stomach facing straight ahead and your body straight from your head to your knees.
1:29 Kneeling Side Plank (Transverse Abdominis, Obliques, Serratus Anterior)
●Point: Position your elbow directly below your shoulder to minimize shoulder strain.
2:11 Plank (Rectus Abdominis, Transverse Abdominis, Rectus Femoris)
●Point: Tuck your chin and slightly round your back to engage your abdominal muscles.
2:52 Dead Back (Rectus Abdominis, Obliques, Transverse Abdominis)
●Point: Support your body primarily from your abdomen, keeping your hands and feet as close to the floor as possible.
3:34 Hip Lift Bridge (Gluteus Maximus, Gluteus Medius, Erector Spinae)
●Point: Focus on engaging your deep abdominal muscles, keeping your body straight from your shoulders to your knees.
4:15 Hand-Knee (Gluteus Maximus, Gluteus Medius, Erector Spinae)
●Point: Keep your fingertips and heels away from the center of your body.
4:56 Hand-Knee (Gluteus Maximus, Gluteus Medius, Erector Spinae)
●Point: Prioritize the curve of your lower back. Maintain a posture without excessive arching.
5:29 Summary
Individual results may vary.
If you have an illness or injury, please adjust your training according to your condition.
If you experience pain, stop training immediately.
[Related Videos]
○ How to do a plank for beginners | Explanation of correct form
• 初心者のためのプランクのやり方｜正しいフォームを解説
○ 7 types of planks | Strengthen your abs and core
• プランク7種類｜腹筋と体幹を鍛える
○ Abdominal muscle training | 6 exercises for intermediate to advanced users [3 minutes]
• 腹筋のトレーニング｜中～上級者向け6種目【3分間】
○Back Muscle Training | 6 Exercises for Intermediate and Advanced Users [4 Minutes]
• 背筋のトレーニング｜中・上級者向け6種目【4分間】
○Chest Muscle Training | 6 Exercises for Beginners [3 Minutes]
• 胸筋のトレーニング｜初心者向け6種目【3分間】
○Chest Muscle Training | 5 Exercises for Intermediate and Advanced Users [3 Minutes]
• 胸筋のトレーニング｜中・上級者向け5種目【3分間】
○Upper Body Strength Training | Beginner Level [8 Minutes]
• 上半身の筋トレ｜初級者向け【8分間】
○ Upper Body Strength Training | Intermediate/Advanced Level [10 Minutes]
• 上半身の筋トレ｜中・上級者向け【10分間】
○ Slow Training for Upper Body [5 Exercises]
• スロートレーニングで上半身を鍛える【5種目】
○ Slow Training for Lower Body [4 Exercises]
• スロートレーニングで下半身を鍛える【4種目】
○ Slow Training for Abdominal Muscles [3 Exercises]
• スロートレーニングで腹筋を鍛える【3種目】
○ Effective Leg Raise Technique | Tighten Abs and Lower Back Three points to minimize strain on your core
• レッグレイズの効果的なやり方｜お腹を引き締めて腰に負担をかけにくい3つのポイント
○ Pelvic floor muscle training [4 exercises]
• 骨盤底筋を鍛えるトレーニング【4種目】
○ Muscle training you should know to improve your posture [4 exercises]
• 姿勢をよくするために知っておきたい筋トレ【4種目】
○ Muscle training recommended for those suffering from lordosis [5 exercises]
• 反り腰でお悩みの方にオススメの筋トレ【5種目】
#GronG #CoreTraining #CoreBeginner
[Supervised and Starring]
■TEAM GEAR
Shuhei Maeda
Detailed Profile
https://grong.jp/gear/shuhei-maeda/
■Qualifications/Licenses
Acupuncturist
CSCS (Certified Strength & Conditioning Specialist)
【What is TEAM GEAR?】
TEAM GEAR is a group of specialists aiming to realize GronG's vision of "a world with more 'challengers'."
For more details, please see below.
https://grong.jp/gear/
【What is GronG?】
GronG is composed of "Growth" and "Strong," and embodies the meaning that "people become stronger by seeking growth."
GronG is a total sports brand that supports people of all generations.
For more details, please see below.
https://grong.jp/about/
【GronG Official Accounts】
■Official Website
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