- About our training
- Our recommendation: Body repair
- About outdoor training
- Introduction of the author
There are many people from abroad living in Tokyo for business. It is thought that there are quite a few people who want to receive personal training among them. Have you faced any of the following problems in the past with such a person？
I can’t find a trainer who can speak English…
Of course, there are also trainers who can speak English. But overall, they are rare. In short, if you’re lucky, you might be able to meet them all of a sudden. If you are unlucky, you may not be able to meet them.
Currently, people from different countries can communicate with each other by using translators and translation apps, but it is clear that it would be troublesome if they always communicated through translators and translation apps during training.
Therefore, we would like to introduce a personal training gym in Tokyo that offers English-speaking support for English-speaking people, where fitness culture is widespread！
That’s the following gym I am managing.
Kichijoji Station is one of the stops on major lines such as the Keio Inokashira Line and the JR Chuo Line. If you don’t live along the line, you can’t use it easily, but if you’re interested, I’d like you to use it.
About our training
The following are the main contents of the trial lesson.
- Counseling（needs/exercise history/medical history）
- Physical fitness test（flexibility/muscle strength）
- Devising a training policy
It means checking your flexibility and strength to see how much intensity you can handle.
Then, we make a training program for you while considering the process to achieve your goal.
Customers have various needs, such as posture correction, losing weight, and health promotion, but what should be done at the basic stage of training is common. It is as follows.
- Pelvic correction
- Strengthening the inner muscles in the trunk and pelvis
- Strengthening the inner muscles in the hip joint
- Lower body training
- Upper body training
- Reflection in sports movements such as running and golf
In the following, we will introduce each of the above in turn.
If you don’t correct your pelvic distortion, you can’t efficiently increase your strength in your lower body and upper body.
For example, the exercise below called a hip lift strengthens the pelvic opening by strengthening the muscles in the back, glutes, and back of the thigh.
And by doing sit-ups while holding the ball between both knees as shown below, the power to squeeze the pelvis becomes stronger.
By doing both in a well-balanced manner, the muscles around the pelvis interact with each other to correct the distortion of the pelvis.
Strengthening the inner muscles in the trunk and pelvis
Speaking of the inner muscles of the trunk and pelvis, they are collectively called the inner unit as follows.
- multifidus muscle
- transversus abdominis
- pelvic floor muscles
The above inner muscles work together to correct the alignment of the spine.
At the same time, let’s practice how to increase the abdominal pressure. This helps maintain correct posture during exercise and improves daily posture.
Strengthening the inner muscles in the hip joint
In order to strengthen the inner muscles of the hip joint, we focus on the movements of hip joint abduction and external rotation.
The most basic approach is the hip abduction exercise below.
However, the basic hip abduction method described above has a limited training effect because the load is small.
Therefore, we propose a training method that applies the plank movement as follows.
Lower body training
Lower body training is, in other words, training to coordinate different joints of the lower body.
The three joints shown below are the main among the different joints in the lower body.
- Hip joint
- Knee joint
- Ankle joint
First of all, I propose training while coordinating these three joints. A typical exercise is the squat.
Upper body training
When you think of upper body training, you might think of arm strength training, but it’s the shoulder blades（Scapula） that are more important.
And the shoulder joint and thoracic vertebrae are important in training the shoulder blade. You can check the details above.
In addition to simply moving the scapula, you will train while paying attention to the stability and mobility of the shoulder joint, and the mobility and alignment of the thoracic spine.
Reflection in sports movements such as running and golf
Everyone’s needs are different, so some people expect an exercise effect that exceeds their daily level.
For example, running
Depending on your running form, the effect of your lower body training will be completely different.
Whether you want to tighten your calves or lift your hips, there are various needs, but we will teach you the form so that you can achieve each purpose.
We can also offer golf training.
We will respond to needs such as increasing the carry of the driver or expanding the movable range of the backswing.
Our recommendation: Body repair
One of the services that our gym is definitely different from other gyms is body repair.
The content of this service is mainly myofascial release and stretching, not massage.
You may think that you can do myofascial release and stretching by yourself！
But,It is a service that I would like people who think like that to experience once by all means.
This is because with myofascial release, even if the point of pressure is slightly misaligned, the stimulation will be greatly different. It is directly related to the outcome of the effect.
And even when stretching, we do not simply stretch the muscles such as arms and legs, but finally approach to adjust the alignment of the spine located in the center of the body.
You can easily stretch the muscles in your arms and legs by yourself, but it is difficult to stretch the muscles that support your spine by yourself.
About outdoor training
Our gym is located in front of a park
So if you want, you can also train in the park.
We can provide training guidance that incorporates various elements, not just running.
Here are some examples of outdoor training. You can watch each exercise in order below.
- Front step up jump
- Tuck jump
- Power skip
Front step up jump
If you want to train by communicating in English instead of Japanese, or if you are looking for personal training, please use our shop. If you have no problems with access, please try the trial lesson.
Personal training gym in Kichijoji, Tokyo
Introduction of the author
15 years of training instruction history
- Internship with the Texas Rangers（MLB）
- Mixed martial arts（UFC） trainer
- College baseball conditioning coach
- High school baseball conditioning coach
- Non Professional Baseball Conditioning Coach
Twitter Part 1（自体重にこだわりフィットネス！）
※I tweet about training with body weight as the main.
Twitter Part ２（50才までに始めたいインナーマッスル中心トレ！）
※I tweet information that is useful for beauty, mainly for inner muscles.
Twitter Part ３（スクワットおたくのチャンネル）
※I tweet a wide range of information from hip lifts to muscle hypertrophy.