Japanese Muscle Man Fitness Tutorial Moves13

Japan is known for its strong and muscular men. If you want to achieve a similar physique, you need to follow a rigorous training program that includes the following exercises:

SquatsStand with your feet shoulder-width apart and your toes turned out slightly.
Lower your body by bending your knees and hips, as if you were sitting back into a chair.
Keep your back straight and your chest up.
Lower yourself until your thighs are parallel to the ground.
Pause, then slowly return to the starting position.

Squats work your quads, glutes, and hamstrings.

DeadliftsStand with your feet hip-width apart and your toes turned out slightly.
Bend over and grasp a barbell with an overhand grip, shoulder-width apart.
Keep your back straight and your chest up.
Lift the barbell off the ground by extending your knees and hips.
Pause, then slowly lower the barbell back to the ground.

Deadlifts work your back, glutes, and hamstrings.

Bench PressLie on a bench with your feet flat on the floor and your back flat on the bench.
Grasp a barbell with an overhand grip, shoulder-width apart.
Lower the barbell to your chest.
Pause, then press the barbell back up to the starting position.

Bench press works your chest, shoulders, and triceps.

Pull-UpsGrasp a pull-up bar with an overhand grip, shoulder-width apart.
Hang from the bar with your arms fully extended.
Pull yourself up until your chin is above the bar.
Pause, then slowly lower yourself back to the starting position.

Pull-ups work your back, biceps, and forearms.

DipsGrasp a pair of parallel bars with an overhand grip, shoulder-width apart.
Lower your body by bending your elbows.
Keep your back straight and your chest up.
Lower yourself until your upper arms are parallel to the ground.
Pause, then slowly push yourself back up to the starting position.

Dips work your triceps, chest, and shoulders.

CurlsStand with your feet shoulder-width apart and your arms at your sides.
Grasp a dumbbell in each hand with an underhand grip.
Curl the dumbbells up to your shoulders.
Pause, then slowly lower the dumbbells back to the starting position.

Curls work your biceps.

ExtensionsStand with your feet shoulder-width apart and your arms at your sides.
Grasp a dumbbell in each hand with an overhand grip.
Extend the dumbbells overhead.
Pause, then slowly lower the dumbbells back to the starting position.

Extensions work your triceps.

RowsStand with your feet shoulder-width apart and your knees slightly bent.
Grasp a dumbbell in each hand with an overhand grip.
Bend over at the waist and row the dumbbells up to your chest.
Pause, then slowly lower the dumbbells back to the starting position.

Rows work your back and biceps.

ShrugsStand with your feet shoulder-width apart and your arms at your sides.
Grasp a dumbbell in each hand with an overhand grip.
Shrug your shoulders up to your ears.
Pause, then slowly lower your shoulders back to the starting position.

Shrugs work your traps and upper back.

CalvesStand with your feet shoulder-width apart and your toes turned out slightly.
Rise up onto your toes.
Pause, then slowly lower your heels back to the ground.

Calves work your calves.

AbsLie on your back with your knees bent and your feet flat on the floor.
Place your hands behind your head.
Curl your upper body up towards your knees.
Pause, then slowly lower yourself back to the starting position.

Abs work your abdominal muscles.

Conclusion

If you follow this training program, you will be on your way to achieving a muscular physique like a Japanese muscle man. Remember to warm up before each workout and cool down afterwards. And most importantly, be consistent with your training. With hard work and dedication, you can achieve your fitness goals.

2024-11-27

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