Your body changes based on 'what you do.' A 'full-body balance' strength training menu that professionals often use on-site 🏋️♀️
When it comes to strength training, many people choose exercises by saying,
'I'll just do abs for now'
'I want thinner legs, so I'll do squats.'
There are so many people who choose their workouts this way.
But actually,
the less your body changes, the more wasteful your 'menu planning' is😌
Today, for those who are:
✔ On a diet
✔ Working on body composition
✔ Unsure of what to do
I will introduce
the mindset and practical examples of strength training menus that professionals often use on-site✨
Think of strength training in terms of 'roles' rather than 'body parts' 🧠
First, as a major premise 👇
Strength training is much more successful when you divide it by
❌ Arms, legs, abs
and instead divide it by
⭕ body roles.
These three are important for body composition 👇
🟠 Support (core)
🟢 Move (large muscles)
🔵 Align (posture/stability)
The point is to include these in a balanced way in a single training session 💡
An example of a basic full-body menu that professionals put together 🌿
① Lower body focus: Squat variations
🟡 Goblet squats
🟡 Hip lifts
👉 You can use not just your legs, but also your glutes and core
👉 Directly linked to increased metabolism 🔥
② Upper body focus: Pulling movements
🟢 Lat pulldowns
🟢 Tube rowing
👉 By using your back,
✔ Improve posture
✔ Easier to get a defined waist
✔ Also good for shoulder stiffness ⭕️
③ Core: Abs that don't arch or collapse
🔵 Dead bugs
🔵 Planks (short duration is fine)
👉 Rather than 'training your abs',
👉 focus on developing abs that maintain posture✨
'Hard = effective' is not necessarily true ⚠️
Common misconceptions include 👇
💥 It's hard
💥 I'm drenched in sweat
💥 I'm sore the next day
= weight loss, which is not true.
What's important for body composition is:
✔ Are you using your muscles correctly?
✔ Is there any unnecessary tension?
✔ Are you holding your breath?
The quieter and more effective the training, the more your body will change😊
Rather than 'adding' to your menu, 'refine' it ✨
There's that word again—refine! Haha
・Too many exercises
・The content is different every time
・Doing all the trendy exercises
This is surprisingly a roundabout way.
First, start with 👇
✔ Use your whole body
✔ Do the same menu carefully
✔ 2-3 times a week is enough
Just by doing this,
your body lines, weight, and sensations will definitely change 🌸
Summary 📝
✔ Think of strength training in terms of 'roles' rather than body parts
✔ A menu that uses the whole body in a balanced way is the fastest path
✔ 'Correctness' produces results more than 'hardness'
Strength training is
not something you 'struggle through', but
something you 'refine'.
I hope today's training
properly moves your body forward 😊✨
I'm rooting for you 🇯🇵
If this article was even a little bit helpful,
please like, follow, and comment 🌟
Your support gives me strength 🌺
Kokua fit Representative Trainer Yuka