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2022 Muscle Training: Understanding the Current Situation

Jan 26, 20225 min read

from 2022 Muscle Training 2022 Muscle Training: Understanding the Current Situation 2022-01-12

  • 2021 Muscle Training makes it look like I’m not doing anything.
  • Actually, we’re going to be able to full squat in June.
  • Scrapbox isn’t the best way to keep track of muscle training.
    • What kind of shape would make it easier to put on

    • Shouldn’t be a link because making it a link will cause problems.
    • If the name and frequency of the exercise are on the same line, can we look back in the search?

When I went home to my parents’ house and they said, “You don’t exercise because you work from home,” I had to try squats, which reminded me that Prisoner Training is still a useful tool.

From understanding the current situation

  • I bought a dangling stick, let’s see when.
  • Hanging Series
    • Memo p.47
      • Shoulder squeeze p.148
      • Elbows not extended straight
    • status quo
      • Bar hang Beginner 1 set of 10 sec.
        • I can do it a few times.
        • Advanced 4 sets of 1 min.
  • clutch flag
    • I guess you can’t. I haven’t tried.
    • Vertical bar required
  • head
    • First of all, I can’t bridge hold.
  • trifecta
    • Basis is 20 seconds
    • Straight bridge hold 20 sec.
      • It’s hard, but not impossible.
      • I thought you couldn’t “put your hands on either side of your hip joints.”
    • angled bridge hold
      • Difficulty in finding a platform of adequate height in a condition that cannot be done well, beds are soft and uncomfortable
      • They say putting your hands on either side of your head opens up your rib cage and relaxes your shoulders, but I think you’re ticking over from your daily routine as a programmer.
      • I’ll try just hands without any load.
        • Sensation of being stretched in right arm.
        • It’s not enough to put in the effort.
    • bent-leg hold
      • I don’t see a railing that’s just the right width and height

      • Try it with a bathtub railing.
      • Just in time for 10 seconds x 2
      • Feeling of strain on the right arm
      • Not enough to train the belly, which is the goal, and the arms are weak.
    • twist hold
      • straight-leg twist hold
        • No problem.
        • Stimulation is felt in the left shoulder when turning right, and in the hip joint and right shoulder when turning left
      • easy twist hold
        • No problem.
        • Hip joint problem when turning left.
      • half twist hold
        • clockwise rotation
          • Shoulders, “barely deflected”.
        • counterclockwise rotation
          • Hip and lower back, “barely touched” rather than “let it soften”
    • Push-up Series
      • incline push-up
      • Intermediate 20 x 2 or advanced 40 x 3.
      • 86 for kitchen, 75 for washbasin
      • Maybe 20 is hard in the kitchen.
      • Surprisingly, it wasn’t so. As for the first 20, it wasn’t too much of a burden.
      • It’s the right pectoral muscle that’s not quite right.
    • squat
      • Maybe I can do a full squat beginner 5 x 1 with my energy, but that’s not a good way to do it.
      • I don’t think the beginner 8 x 1 half squat is a problem, it’s more like 35 x 2 intermediate or 50 x 2 advanced.
      • I just don’t think the shoulder stand squat in step 1 can do the advanced 50 x 3
        • This reduces the load on the lower body, but uses the upper body instead, the theory being that the upper body is weak.
        • The squat is the furthest ahead of the whole thing, so I dare you to choose to do a shoulder stand properly.
        • Shoulder stand squats, how many can you do?
        • I think I can just about do 25 x 2 intermediate.
        • At first it’s the neck, then after about 20 times it feels like the lower back.
        • In other words, the trunk is weak and no longer able to keep it “straight.”
        • Hmmm, I better do this one, because the other ones that aren’t doing well are generally due to a weak core.
    • Pull-up Series
      • Vertical pulls can be done and there is no suitable desk for the next horizontal pull.
      • Beyond that, you start hanging from the bar and you don’t have the equipment at home.
      • Iron bars are in the park.
      • 5ec79392aff09e000053f490
        • Vertical pull can be done 120 times without rest and the load is too weak, increase the load and you can do 40 x 3 in the advanced level.
        • vertical
      • So it’s like going to the park bars and finding out if it’s 10×1, 20×2, or 30×3.
        • I think it probably feels like it gets hard after about 15 times, so I think I’m aiming for intermediate.
      • If it’s hard, find something higher than hip height; if you can do 30, go back to hip height.”
        • I think the bars are higher than the hip joints, so “weaker assignments.”
    • Leg Raise Series
      • I left it because my core was too weak to do the knee tuck on step 1.
      • In the meantime, I could do a beginner 10 x 1.
      • Trunk wobbly, level of pain in the lower back begins to hurt after 4 times.
    • Bridge Series
      • short bridge
      • I think you can do 10x1 but 25x2,50x3 is doubtful.
    • handstand push-up
      • It says to learn push up step 6 (close push up) before starting step 1.
      • Not for the time being.

image Iron bar height 90,100,110

  • Even the most expensive one was just shy of 10 times.

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