SO YOU BUILDING A HEALTHIER BODY

# EVER-EVOLVING POST aka The post that I update through time.

Ok I got a trainer and dietology diploma trained ppl for over a decade, trained sport teams, and used to read myology lectures for beginning trainers in trainer school. In other words im fuckin sick of this shit. But Keigo from TUBM inspired me to make some experience exchange on this topic, so really I got some useful stuff to share with you. Maybe that might be useful for someone. So ill just drop here info about how I see all this stuff. 

 

So here's a glimpse into my training routine. I follow a 3-day cycle, aiming to train every day. Each day focuses on different types of movements: push, pull, and sit.

On push days, I incorporate boxing training, including karate techniques, into my workout. I find this combination to be a great way to improve my cardiovascular endurance, agility, coordination, and self-defense skills.

I start my push day workout with a solid warm-up, and one of my favorite warm-up exercises is shadow boxing. It helps me loosen up, get my heart rate up, and mentally prepare for the training session ahead. Shadow boxing also allows me to focus on technique, footwork, and striking combinations, all while building strength and stamina.

Shadow boxing serves as an excellent warm-up because it helps me loosen up, get my heart rate up, and mentally prepare for the training session ahead. It's a dynamic and engaging exercise that allows me to simulate a fight scenario and practice my defensive movements while working on my offensive techniques.

During the training session, I integrate karate techniques such as punches, hooks, uppercuts, and various striking combinations. These movements engage the shoulders, arms, and chest muscles, providing an excellent workout for building strength and muscle definition.

To add an extra challenge and power training element to my boxing and karate training, I incorporate weighted sandbags. These sandbags, weighing 1.5 kilos each, help increase the resistance and intensity of my punches, making my shoulder muscles work even harder.

By incorporating the weighted sandbags, I can further develop my punching power, speed, and overall striking ability. The added resistance challenges my muscles, making them adapt and grow stronger over time.

By combining shadow boxing, karate techniques, and incorporating weighted sandbags, I create a comprehensive and effective training session that targets various aspects of my physical fitness and martial arts skills.

After warmup is done I start with pushups as part of my workout routine. Pushups are a fantastic exercise for building upper body strength, particularly in the chest, shoulders, and triceps. But I take it a step further by using heavy bags during my pushups to enhance the stretching element and work on future flexibility.

After my pushup routine, I incorporate exercises with dumbbells into my training. Since I constantly change my living environment, I make use of whatever I can find as makeshift dumbbells. Sometimes it's bricks, other times it's bottles of water.

Using these unconventional weights challenges my muscles in unique ways and adds variety to my workout. While it may not be the traditional setup of using standard dumbbells, it allows me to adapt and make the most out of my training, regardless of my circumstances.

The beauty of this approach is that it encourages creativity and resourcefulness. It reminds me that training doesn't always require fancy equipment or a specific gym setup. With determination and a bit of ingenuity, you can find ways to challenge yourself and continue progressing towards your goals.

After completing my dumbbell exercises, I focus on training my abdominal muscles with a variety of simple exercises, including the highly underestimated plank. It's important to address a common misconception about the role of the abs. Contrary to popular belief, the primary function of the abdominal muscles is not to bend the torso but rather to curl and stabilize it.

When we perform movements like crunches or sit-ups, the rectus abdominis, commonly referred to as the "six-pack" muscles, contracts and causes spinal flexion, resulting in the bending of the torso. However, this is just one aspect of the abdominal muscles' function.

The main role of the abs, including the rectus abdominis, external obliques, internal obliques, and transverse abdominis, is to curl the torso, pulling it inward towards the centerline of the body. This curling action engages and strengthens the core, providing stability and support to the spine and pelvis.

This brings us to the plank exercise, which is highly effective for targeting the entire core, including the abdominal muscles. When performing a plank, you engage the muscles of the core to maintain a rigid and stable position. This is achieved by contracting the abs and pulling the belly button towards the spine, creating a sense of deep abdominal engagement and activation.

By holding a plank, you are essentially curling and stabilizing your torso, activating and strengthening the entire abdominal region. Planks not only target the rectus abdominis but also engage the deeper core muscles, such as the transverse abdominis, which play a crucial role in spinal stability and maintaining proper posture.

Incorporating the plank exercise into your abdominal training routine can help you develop a strong and stable core, improve your overall posture, and enhance your functional strength. Remember to focus on proper form and gradually increase the duration and intensity of your plank holds as your core strength improves.

After completing an intense and fulfilling Day 1 of this training cycle, I'm looking forward to the next two days of workouts. It can be challenging to consolidate all this information, but I truly hope it was worth it for you. Additionally, for those who prefer visual content, I've prepared a private video (Private because its outside of topic of my Music Channel) that provides a comprehensive overview of the training routine. 

Day 1 of 3 is done so ill do day 2 (Back) and 3 (Legs)

If you appreciate the effort and would like to show your support, you can buy me a coffee.