OVER 90⁺EXERCISES WITH PHOTO
The weight training way that uses one's weight as a load is the "Bodyweight Training".
It is widely known and performed under names such as “Calisthenics”, “Body Weight”, and “Street Workout”.
There are many books published on the theme of “bodyweight training” in Japan and the books are often treated as “easy weight training for beginners”.
However, the “Bodyweight Training” is not a weight training technique for beginners.
If you resist gravity and perfectly control your full body, you use your body as weight.
If you challenge yourself with difficult exercises, the operability of your body improves.
By doing Set & Reps (the set that is so intense, it causes nausea), you can get a broad chest, V-Taper back, capped shoulder, and six pack abs.
This is the "Bodyweight Training". In this book, I would like to tell you the essence of the "Bodyweight Training"
I hope that this book will help readers build their bodies and improve their health by touching the essence of the "Bodyweight Training".
Author(s): Okamura, Mitsunori
Year: 2020
Language: English
Pages: 620
Tags: +90 exercises
Cover
Foreword
Introduction
Pull-up and Dips are Everything
Not for Beginners
Equipment is Necessary①
Equipment is Necessary②
Challenge the Difficult Exercises
Level of Exercise Difficulty①
Level of Exercise Difficulty②
Exercise Selection①
Exercise Selection②
Useful Muscle①
Useful Muscle②
Useful Muscle③
Document Flow①
Document Flow②
Document Flow③
Muscle Map(Front)
Muscle Map(Back)
Shoulder Flexibility①
Shoulder Flexibility②
Improve Shoulder Mobility①
Improve Shoulder Mobility②
Improve Shoulder Mobility③
Straight Alignment
Chest①
Chest②Push-up
Chest③Upper Chest
Chest④Press Movement
Chest⑤Fly Movement
Chest⑥Pullover Movement
Chest⑦Get “Thick Chest” by “Bodyweight training”!
“Basic Principle” of Push Exercise①
“Basic Principle” of Push Exercise②
Decline Push-up①
Decline Push-up②
Nee Push-up①
Nee Push-up②
Push-up①
Push-up②
Push-up③
Wide Push-up①
Wide Push-up②
Push-up Bar①
Push-up Bar②
Push-up Bar③
Incline Push-up①
Incline Push-up②
Explosive Push-up①
Explosive Push-up②
Weighted Push-up
Dips①
Dips②
Dips③
Dips④
Straight Bar Dips①
Straight Bar Dips②
Deep Push-up①
Deep Push-up②
Deep Push-up③
Weighted Dips①
Weighted Dips②
Deep Dips①
Deep Dips②
Deep Dips③
Vertical Dips①
Vertical Dips②
Explosive Dips①
Explosive Dips②
Tuck Planche Push-up①
Tuck Planche Push-up②
Back①
Back②Many Exercises
Back③Back Muscles
Back④Pull Movement
Back⑤Row Movement
Back⑥Movement to Raise the Upper Body
Back⑦Pullover Movement
Back⑧Summary
“Basic Principle” of Pull Exercise①
“Basic Principle” of Pull Exercise②
“Basic Principle” of Row Exercise
Pole Row①
Pole Row②
Inverted Row①
Inverted Row②
Advanced Inverted Row①
Advanced Inverted Row②
Scapular Pull①
Scapular Pull②
Assist Pull-up①
Assist Pull-up②
Assist Pull-up③
Pull-up①
Pull-up②
Pull-up③
Pull-up④
Chinning①
Chinning②
Parallel Grip Pull-up①
Parallel Grip Pull-up②
One Arm Inverted Row①
One Arm Inverted Row②
Advanced Scapular Pull①
Advanced Scapular Pull②
Behind Pull-up①
Behind Pull-up②
Archer Pull-up①
Archer Pull-up②
Sternum Pull-up①
Sternum Pull-up②
Front Lever Raise①
Front Lever Raise②
Front Lever Raise③
Weighted Pull-up①
Weighted Pull-up②
Explosive Pull-up①
Explosive Pull-up②
L-sit Pull-up①
L-sit Pull-up②
L-sit Pull-up③
Shoulder①
Shoulder②Prevent Injury
Shoulder③Press Movement
Shoulder④Raise Movement
Shoulder⑤Side Raise/Upright Row
Shoulder⑥Row/Pull Movement
Shoulder⑦The Advantages of Bodyweight Training
Reverse Plank Bridge①
Reverse Plank Bridge②
Reverse Plank Bridge③
Suspension Side Raise①
Suspension Side Raise②
Suspension Side Raise③
Pike Push-up①
Pike Push-up②
Pike Push-up③
Bodyweight Side Raise①
Bodyweight Side Raise②
Face Pull①
Face Pull②
Face Pull③
Rear Fly①
Rear Fly②
Rear Hold①
Rear Hold②
Rear Row①
Rear Row②
Bridge①
Bridge②
Vertical Pike Push-up①
Vertical Pike Push-up②
Wall Handstand①
Wall Handstand②
Wall Handstand③
Wall Handstand Push-up①
Wall Handstand Push-up②
Arm①
Arm②Frequency
Arm③Load
Arm④Forearm
Arm⑤Biceps brachii
Arm⑥Curl Movement
Arm⑦POF(Position of Flexion)
Arm⑧Pull Movement
Arm⑨Triceps brachii
Arm⑩Single Joint/Multi Joint Movement
Bench Dips①
Bench Dips②
Underhand Grip Inverted Row①
Underhand Grip Inverted Row②
Inverted Curl①
Inverted Curl②
Inverted Curl③
Inverted Curl④
Narrow Push-up①
Narrow Push-up②
Tiger Bend Push-up①
Tiger Bend Push-up②
Chinning①
Chinning②
Close Grip Push-up①
Close Grip Push-up②
Close Grip Push-up③
Triceps Extension①
Triceps Extension②
Triceps Extension③
Reverse Curl①
Reverse Curl②
Reverse Curl③
Floor Triceps Extension①
Floor Triceps Extension②
Triceps Dips①
Triceps Dips②
Triceps Dips③
Russian Dips①
Russian Dips②
Head Banger①
Head Banger②
Abs①
Abs②The Enjoyment of Meal
Abs③Abdominal Muscles Anatomy
Abs④Bodyweight Trainings the Core Method
Abs⑤Load Setting
Abs⑥Frequency
Abs⑦Order
Seated Knee Up①
Seated Knee Up②
N-sit Hold
Parallel Bar Knee Raise①
Parallel Bar Knee Raise②
Parallel Bar Knee Raise③
Knee Raise①
Knee Raise②
Knee Raise③
Reverse Crunch①
Reverse Crunch②
Reverse Crunch③
L-sit Hold①
L-sit Hold②
Leg Raise①
Leg Raise②
Leg Raise③
Ab Roller(Put a Knee on the Floor)①
Ab Roller(Put a Knee on the Floor)②
Hold Sit-up①
Hold Sit-up②
Hold Sit-up③
Leg Lift①
Leg Lift②
Wiper①
Wiper②
Alternate Ab Roller①
Alternate Ab Roller②
Alternate Ab Roller③
One Leg Dragon Flag①
One Leg Dragon Flag②
One Leg Dragon Flag③
Tuck Planche Hold①
Tuck Planche Hold②
Tuck Planche Hold③
Full Leg Raise①
Full Leg Raise②
Full Leg Raise③
Ab Roller①
Ab Roller②
Ab Roller③
Dragon Flag①
Dragon Flag②
Dragon Flag③
Leg①
Leg②First, Let’s walk
Leg③Leg Muscles
Leg④Leg Muscles
Leg⑤Two Main Movement
Leg⑥Squat Movement / Lunge Movement
Leg⑦High Reps
Lunge①
Lunge②
Half Squat①
Half Squat②
Half Squat③
Glute Bridge①
Glute Bridge②
Hip Thrust①
Hip Thrust②
Calf Raise①
Calf Raise②
Squat①
Squat②
Squat③
Bulgarian Squat①
Bulgarian Squat②
Leg Curl①
Leg Curl②
Single Leg Glute Bridge①
Single Leg Glute Bridge②
Reverse Extension①
Reverse Extension②
Leg Extension①
Leg Extension②
Leg Extension③
Weighted Squat
Skater Squat①
Skater Squat②
Sissy Squat①
Sissy Squat②
Single Leg Squat①
Single Leg Squat②
Single Leg Squat③
Workout Plan①
Workout Plan②
Clear Goal
Full Body Workout
Full Body Workout Plan
Examples of Full Body Workout Menu
Split Workout
Examples of 2 Day Split Workout Menu
Examples of 3 Day Split Workout Menu
Examples of 4 Day Split Workout Menu
Split Workout Points
Combine Weight with Calisthenics (Body Weight)①
Combine Weight with Calisthenics (Body Weight)②
Combine Weight with Calisthenics (Body Weight)③
Points of the Superset
Recommended Superset①
Recommended Superset②
Recommended Superset③
Author
