Bodyweight Training Encyclopedia +90 exercises

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". 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