Creating an environment that will help you achieve your goals: Let's start training! The easiest way to get started is with bodyweight-based home workouts. By paying attention to the correct form, you'll see your muscles grow and feel the changes without putting more strain on them than your own body weight. However, your body will get used to the stimulation. Even if you were initially limited to 10 repetitions of a movement, you'll gradually be able to continue with 20 or 30 repetitions.

This will cause a change in the body's response to the stimulus, as mentioned earlier. In this case, the stimulus changes from muscle hypertrophy to improving endurance, so if you want to further increase muscle hypertrophy, you will need to increase the load. There are various ways to increase the load, such as using heavier weights, shortening rest time, or changing the type of exercise, but an easy way is to gradually increase the load using bands or weights. You may be gradually able to do movements that were difficult at first, and recently you may feel like your physical changes have stagnated despite working hard on your routine training. This may be a sign that it's time to increase the load.

With bands, you can continue training at home just like you would with your own body weight. You might also want to add weights to increase the load. While that means going to the gym is the only option, these days more and more people are considering home gyms. The two devices we'll introduce here are both compact, yet exceptional in that they can be combined with your existing bands and barbells to perform a variety of exercises. This means you can create an environment at home where you can apply the appropriate amount of stimulation (weight) to suit your specific goals.

I think beginners will find it easy to use and useful, but I would especially like those with extensive training experience to try it out. The incline design and angle adjustments make all movements, including hip thrusts, deadlifts, and squats, much easier to perform. Every time I train with these two machines, I realize that they are truly machines for connoisseurs.

These days, the term "make it work" is often used in the training world. However, there are three main types of "effective" stimuli. Which stimulus are you looking for right now? You may not be sure, but it's not like "it's working anyway, so it's OK!" No matter what kind of training you do, it's not enough to just do it blindly. Again, the important thing is what you are looking for and what you choose. Make sure you choose the stimulus that suits your purpose.

It's compact and easy to use, making it perfect for your home gym!
More than 20 different types of training can be done with just one device.

Unlike the kickback mentioned above, bending your knees means that your hamstrings are contracted and therefore unable to participate in the movement. This makes it easier to focus on your buttocks, but the band is positioned further away from your buttocks, making it more difficult. In any case, it's important to remember that your legs will rise as a result of putting maximum force into your buttocks, rather than trying to lift your legs.

When doing squats, make sure your knees don't go beyond your toes, and make sure your hips and hamstrings are fully stretched before jumping. When jumping, jump upwards, not forward. And at the moment you land, be sure to pull your hips back and thrust your hips out. You jump to apply a load from your hips to your hamstrings that is the sum of your actual body weight plus the gravity that acts when jumping up and coming down, so it's too late to pull after you've landed.

As with kickbacks, bending your knees reduces the load on your hamstrings and puts more strain on your buttocks. The top of the box is slanted, making it easy to get into position and preventing the force from escaping. Focus on your abdominal muscles and buttocks, and imagine that your legs are lifting because you're exerting force. This will prevent your knees from lifting too much.

Position yourself so that your shoulder blades are firmly resting on the box. As with other exercises, don't try to lift the barbell, but rather focus on letting your hips naturally lift as you apply force to your glutes. This is the final stage of the movement, when your glutes contract the most, so it's even better to pause on top for about two seconds. Training efficiency will increase significantly if you can control the tempo according to your goals. It's surprisingly difficult to find a platform that isn't too high for hip thrusts. This box has a well-thought-out height and angle.

<From the article "Efficient Training/Tomo Okabe" in Woman's SHAPE>