from 2022 Muscle Training 2022 Muscle Tables. : | A Push-Ups 2: Incline Push-Ups 20x2 * 40x3 Kitchen* / Washstand | | β | β | | B Squat 1: Shoulderstand squat 25x2 * 50x3 | | | 4: Half squat 8x1 35x2 50x2 | | B Pull-ups 2: Horizontal pulls 10x1 25x2 * 50x3 Park bars (higher than hip) | | A Leg Raise 1: Neatac (trademarked name for a small silk-screen printer) 10x1 * 25x2 50x3 | | C bridge 1: Short bridge 10x1 25x2 * 50x3 | | Handstand x (start after push-up 6) | | C Hanging 2: Bar hang 10s x1 * 60s x4 | | Bridge hold 2: Straight bridge hold 20s * | | | angled bridge hold | | L hold 1: Bent leg hold 10s x2 * | | Twist Hold Right 3: Half Twist Hold 20s Shoulder | | | Left 2: Easy twist hold 20s hip and waist |
Push ups and leg raises, pull ups and squats if you want to do a set.
This page is auto-translated from /nishio/2022εΉ΄ηγγ¬table using DeepL. If you looks something interesting but the auto-translated English is not good enough to understand it, feel free to let me know at @nishio_en. Iβm very happy to spread my thought to non-Japanese readers.